August 16, 2018 – Week 4, 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” Front Box Squats
45x10
95x5
145x3
195x2
225x1
254x3
254x3
254x3
254x3
254x3

12” Log Chest Supports
180x1
230x1
270x1
320x1
360x1
400x1 with 29.95 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: Was planning to go for a walk but traffic was bad and it I got home and had to get over to my parents. Even with the early night, still ended up being a late one. Addicted to my snooze button at this point. Keeping an eye on my abdominals, especially the right side. Hopefully it is nothing and just overworked from block carries and doing lunges that stretch the abs and hip flexors out. To the gym after work. On the bike for warm-up. Felt ok, got up to 147bpm. Easy calf work after that. Felt springy but not super springy like some days. Usually that is only on Day 3 workouts. Still feeling good on the goblet squats with the high hold position. Certainly the less good these have felt so far with this style but that is way better than best case from before. Knees were feeling tight on RDLs but not necessarily achy. Rows with the band were good. Tight shoulder on the push-ups. Not as good as the last two sessions but okay I guess. Plank was easy, trying to get tight everywhere. Then the biceps stretches. Benches in use so I used the power rack. Into the hallway for the hip swings. Felt pretty good. Legs and abs day as this seems to be. Front box squats again. 5x3 with 5% more weight again. Wasn’t sure how this would go really. Had it to myself so I could rack it where I wanted this week. I was expecting more knee aches but felt ok. Definitely feeling it at the working weight. Knees and hips were achy that first triple. Seemed to be better as I went. Usually is with the “speed” sets. Just rehband belt again. Keeping an eye on my abdominals with them acting funny since last week. Last set I think looked the best. Only supposed to be 65% but it feels heavy. Unloaded the weights and got the log in for support work. I wasn’t looking forward to this. Last week felt terrible on these with the top weight. Started at 180lbs as I felt I was good from front squats to start at that weight. I made a conscious effort to feel where the log was and how my arms positioning felt with the log. There appears to be a sweet spot that will make this more tolerable and not have me feeling passie-outie like last time. Midsection tightened up on me right before the set with 400lbs. I get nervous and stomach gas but that coupled with whatever made this annoying. It passed and I got under the log and finally got it up to go. I hit the sweet spot and I knew I was going to hold it longer than last week. Just shy of 30 seconds. This weight is bending me in half while I try to keep my elbows up and keep my upper back from collapsing. That was tough. Walking lunges after that. I did some knee movements to try and get my joints to not be in for such a shock. I was leery about these. These were where I felt the twinge in the abs last week. To add to that, I needed to ask someone to film for me as I wanted to get a side shot. I can’t really get that with a stationary camera. My shyness can be painful at times haha. I finally got the nerve to ask someone to film the no weight set. Only really felt anything in the abs on the first rep and then I corrected myself. Knees definitely track forward; not sure how to prevent that as I was trying my best to prevent that. Didn’t have someone for the weighted set so I just shot it at an angle. Same thing with the little twinge on the first rep but nothing after that. It is annoying. With the abdominal thing, I was a little concerned about the planks again. I got setup with the weighted one I was still concerned. Just felt like it was tense but no pain. Side plank my left side still fatigues faster than the right. No issues with the left other than feeling tense. I couldn’t remember if I put the dishwasher on before I left for work so I just went for burritos for dinner again to make sure I got food and to sleep at a reasonable time. Car buffer everywhere to help with recovery.