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
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
23x1 R
23x1 L
53x1 R
53x1 L
73x1 R
73x1 L
93x1 R
93x1 L
93x1 L
113x1 R
113x1 R
113x1 R
113x1 R
113x1 R
113x1 R
113x1 R
113x1 L
113x1 L
113x1 L
113x1 L
113x1 L
113x1 L
113x1 L
Chest Supported Rows
100x10
190x10
240x10
280x10
330x10
Dumbbell Bench Presses
25’sx10
50’sx10
70’sx10
90’sx10
110’sx10
Stretching
Comments: Rest was needed. It’s been nothing but contest after contest since I got back to health. Schedule clear, just Arnold the rest of the way. Got to stay hungry. How I’ve stayed in this so long. Not many aches besides the usual tight left shoulder. Ab/hip flexor thing is still there but it’s not like I feel it is a painful thing. More of a tightness thing. It too shall pass. This is going to be the longest training cycle so far so starting somewhat lighter to catch a break. Warmed up on the fancy bike again. 155bpm highest reading this time. Definitely out a breath a bit on this. Happens with two weeks off and the weather being nonconductive to walking outside. Not my best distance in the time limit but not the worst. Calves felt pretty good today. Wasn’t sure how box goblets and RDLs would go. Last time these were introduced as my warm-ups, it was quite a shock to the system. Not as bad as I was expecting as far as the deconditioning. No aches which is good. Band rows and push-ups felt good. I was expecting some shoulder tightness on the push-ups. But not bad, just a bit harder than usual. Plank was easy. Then the biceps stretches. Took my time before moving on to hip swings. Felt ok today. On to the weights. No idea on events for Arnold so working the main three overheads for now. Circus dumbbell today. Still basing it off of my 1rm from last year since I haven’t gone for a true max since. So lower than usual weights today. Now even enough to use my big bell empty. Push press and pause style, trying to work on perfect reps. I did some interesting spacing of the plates to make it similar to a larger bell dumbbell and closer to what a globed implement would look like. After some warm-up singles, time for the EMOM. It was feeling good and then I got a little cocky and biffed the third clean so I calmed down a little after that. Felt like nothing on my left side compared to the right. Left side I seem to not only have better positioning but I can get a little “hip rock” into the press on that side. I may do it on the right but not nearly as noticeable or effective. Then some rep work. Chest supported rows continue to be a staple. Warm up and do sets of 10 but keeping it within reason. Guideline was to do top set with a weight I could do 12-15 with. I aimed for the higher reps for now. Ended up using 10lbs more than I had planned so that’s good. Next was benching with dumbbells. Been awhile since I did these in training. Same idea as the rows but I had a little more leeway on number of sets. Dumbbells are still a grab bag as far as matching pairs. Only one 70lbs dumbbell so I used the long handles with plates for that set. Much easier to just move through dumbbells than loading and unloading. I had 90lbs as my possible top set depending on how things felt. It felt like I could do 20 so I did another set with 110lbs. Definitely closer to the level of difficult needed. Right shoulder still gets a bit janky as the weight goes up. Trying my best to keep the upper back and shoulders down. But still one of my better sets with that kind of weight as far as form. Not much to this workout so home to stretch, eat and recover.
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
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
23x1 R
23x1 L
53x1 R
53x1 L
73x1 R
73x1 L
93x1 R
93x1 L
93x1 L
113x1 R
113x1 R
113x1 R
113x1 R
113x1 R
113x1 R
113x1 R
113x1 L
113x1 L
113x1 L
113x1 L
113x1 L
113x1 L
113x1 L
Chest Supported Rows
100x10
190x10
240x10
280x10
330x10
Dumbbell Bench Presses
25’sx10
50’sx10
70’sx10
90’sx10
110’sx10
Stretching
Comments: Rest was needed. It’s been nothing but contest after contest since I got back to health. Schedule clear, just Arnold the rest of the way. Got to stay hungry. How I’ve stayed in this so long. Not many aches besides the usual tight left shoulder. Ab/hip flexor thing is still there but it’s not like I feel it is a painful thing. More of a tightness thing. It too shall pass. This is going to be the longest training cycle so far so starting somewhat lighter to catch a break. Warmed up on the fancy bike again. 155bpm highest reading this time. Definitely out a breath a bit on this. Happens with two weeks off and the weather being nonconductive to walking outside. Not my best distance in the time limit but not the worst. Calves felt pretty good today. Wasn’t sure how box goblets and RDLs would go. Last time these were introduced as my warm-ups, it was quite a shock to the system. Not as bad as I was expecting as far as the deconditioning. No aches which is good. Band rows and push-ups felt good. I was expecting some shoulder tightness on the push-ups. But not bad, just a bit harder than usual. Plank was easy. Then the biceps stretches. Took my time before moving on to hip swings. Felt ok today. On to the weights. No idea on events for Arnold so working the main three overheads for now. Circus dumbbell today. Still basing it off of my 1rm from last year since I haven’t gone for a true max since. So lower than usual weights today. Now even enough to use my big bell empty. Push press and pause style, trying to work on perfect reps. I did some interesting spacing of the plates to make it similar to a larger bell dumbbell and closer to what a globed implement would look like. After some warm-up singles, time for the EMOM. It was feeling good and then I got a little cocky and biffed the third clean so I calmed down a little after that. Felt like nothing on my left side compared to the right. Left side I seem to not only have better positioning but I can get a little “hip rock” into the press on that side. I may do it on the right but not nearly as noticeable or effective. Then some rep work. Chest supported rows continue to be a staple. Warm up and do sets of 10 but keeping it within reason. Guideline was to do top set with a weight I could do 12-15 with. I aimed for the higher reps for now. Ended up using 10lbs more than I had planned so that’s good. Next was benching with dumbbells. Been awhile since I did these in training. Same idea as the rows but I had a little more leeway on number of sets. Dumbbells are still a grab bag as far as matching pairs. Only one 70lbs dumbbell so I used the long handles with plates for that set. Much easier to just move through dumbbells than loading and unloading. I had 90lbs as my possible top set depending on how things felt. It felt like I could do 20 so I did another set with 110lbs. Definitely closer to the level of difficult needed. Right shoulder still gets a bit janky as the weight goes up. Trying my best to keep the upper back and shoulders down. But still one of my better sets with that kind of weight as far as form. Not much to this workout so home to stretch, eat and recover.
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