August 10, 2018 – Week 3, Day 2

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

16” Box Squats
45x10
135x5
185x3
225x2
265x1
302.5x3
302.5x3
302.5x3
302.5x3
302.5x3

12” Log Chest Supports
90x1
140x1
190x1
240x1
290x1
340x1
390x1 with 17.61 seconds hold

Walking Lunges
BWx10/10
BW+45x10/10

Smith Machine Weighted Plank
BW+155x30 seconds
BW+155x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: I needed to take a break. I was dragging the past two days. Got about 12hrs sleep total the past two days and the exhaustion just hit me around 4:00PM on Thursday. Heavy traffic put the final nail in the coffin and I just went home, ate dinner and got to bed around 9:00PM so that I could get about 10hrs sleep. Can’t be having work suffer. This is like the only week this was going to work since the gym was closed Saturday for a powerlifting meet and I got a key to go in on Sunday. On the bike for warm-up. Best I’ve had as far as distance in the time limit and heart rate got up to 149bpm. Calf work after that. They were definitely tight. Harder than Tuesday but easier than Saturday. The 20lbs kettlebell was missing so I used a dumbbell for the goblet box squats. These are large plastic ones so it had me holding it up higher on my body than the kettlebell. Actually seemed to feel better on my knees with it that way. Who knows. Knees were stiff on the RDLs. Felt somewhat better by the end but stiff. Rows with the band were good. Tight shoulder on the push-ups. Even with that, it was the best they’ve felt in a few weeks as far as being able to push it and not start off slow. Plank was easy. Then the biceps stretches. Shoulders and biceps were tight. Chest not so much. Hip swings in both styles to loosen up my hamstrings. Then weight time. Box squats again. Weight is up a bit from what I had planned on doing at the start but I had to recalculate it with how it felt two weeks ago. Took a bigger jump in weight after warming up with the bar to get my work up sets in. I really wasn’t sure how the weight would feel after the last single but it went well. My dad stopped in midway and I had a conversation with him mid-set so I’d say it was easy enough. Right lower side of my abs was feeling crampy. Then log supports from racked position. Back to empty log as I figured it might make sense to do some lighter lifts since this would be the first thing with it on my chest this session. Last time I did front squats so it was kind of warmed up at that point. I felt pretty good working up with 50lbs jumps. Knees were achy but I expected that as of late. 10lbs more with 390lbs and it felt like the world. Just felt lightheaded. I felt I could keep holding it but that I would pass out on my feet. My midsection felt warm and was vibrating holding it up there. Well short of the time I’d like to be doing but can’t always exceed my limits. I got another shot at this next week. Walking lunges after that. Knees ached but they got better as I did them. Same as last time with unweighted set and weighted set. Trying to take a big step but then sitting back into it on the back leg. Went a little slower the first set. I was curious how the set with a plate overhead would go. Felt a stich in my lower right abs so that had me concerned. That injury hypochondriac side of my flaring up. Definitely made me rush the second half. Didn’t help that I hit the low ceiling on the way down with the plate. With the abdominal thing, I was a little concerned about the planks. I got setup with the weighted ones and no issues so that was good and fears subsided. It felt the lightest it has felt when I lifted it but my endurance was feeling shot on these. Still got them. Side plank my left side still fatigues faster than the right. Got done without too much sweat and home to stretch, eat and recover. Event day on Sunday.