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
12” Log Clean and Push Presses (one clean)
90x1
105x1
125x1
145x1
165x1
185x1
205x1
225x5
Neutral Grip Pulldowns
75x10
135x10
155x10
175x10
195x10
Barbell Bench Presses
45x10
95x5
145x3
195x2
245x1
295x5
295x5
1 Second Pauses
265x5
Stretching
Comments: More light stuff. Probably good as I feel like my joints still haven’t forgiven me for the year I’ve put them through so far. Might have overdone it on the weekend with the amount of time I was on my feet. Forgot what that was like being on my feet for hours on end. Needed the rest Sunday. Didn’t walk Monday due finicky weather and resting my knee a bit. Warmed up on the exercise bike as per usual. 154bpm highest reading. I believe this might have been my best distance in five minutes on this thing. Calves felt good. No issues with them. Goblet squats were ok. Felt like my knees would ache but again they didn’t really Oh boy did the knees ache on the RDLs. Lower back still a little tight. Band rows and push-ups felt good. Plank was a plank. Straining for a moment and then done. Then the biceps stretches. Felt good today. I was looking forward to hip swings to loosen up my back and hips. Was expecting more tension to be released. On to the weights. Log this time in place of axle. Same thing, doing 20lbs jumps as singles to my top set. Log sticking with push press for now. Weight was going to be the same as axle as I haven’t really pushed axle like log. Empty log for a stiff single and then got to the regular weight jumps. The cutouts on the log were really digging into my right forearm today. 125lbs a darn near took my head off on the clean with how violently it came up and hit me in the chin. Some discomfort in the abs with it rolling up the body but it went away as I went on. Press wasn’t feeling as powerful as I would’ve liked. Could just be my imagination. Was struck by the notion of how different the cleaning of a log with my new style was compared to the axle from the week before. Felt it was best to just do the set of five at the top weight than do a single and then the set. 225lbs felt comfortable but maybe I was bending my knees too much for the lower body drive. No support gear for now. Next was pulldowns with a neutral grip. The usual higher reps but not quite max as has been the case the last two weeks. Have not done a lot of sets with the neutral grip attachment in recent memory. Most weight post injury was 200lbs for a set of eight. So I erred on the lighter side with the planned top set of 195lbs. Felt different in the pull. More mid back work to keep things tight. Handle hangs lower so I hit the bottom of the stack at the start of each rep. Hit the goal comfortably enough and on to the last exercise; bench. No dumbbells today. Regular bench warm-up and do two sets of five with a weight I should be able to do one set of ten with. I was debating between 285lbs and 295lbs. I figured I’d warm-up by 25’s a side and see how the last single felt. I went with 295lbs then. That first set, I felt maybe it was a mistake as it felt heavy in my joints. It moved well enough but not with the confidence of this is going up for ten. I figured I didn’t need wraps for this. Right pec felt tight on the second set but it went much smoother. Look almost identical on camera to me but I felt I had ten if I went all out that last set so that’s good. Then took a bit off for a down set with pauses. That felt ok too. Just gets tiring fast. Got out of there to get home for food, icing my knees and massage.
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
12” Log Clean and Push Presses (one clean)
90x1
105x1
125x1
145x1
165x1
185x1
205x1
225x5
Neutral Grip Pulldowns
75x10
135x10
155x10
175x10
195x10
Barbell Bench Presses
45x10
95x5
145x3
195x2
245x1
295x5
295x5
1 Second Pauses
265x5
Stretching
Comments: More light stuff. Probably good as I feel like my joints still haven’t forgiven me for the year I’ve put them through so far. Might have overdone it on the weekend with the amount of time I was on my feet. Forgot what that was like being on my feet for hours on end. Needed the rest Sunday. Didn’t walk Monday due finicky weather and resting my knee a bit. Warmed up on the exercise bike as per usual. 154bpm highest reading. I believe this might have been my best distance in five minutes on this thing. Calves felt good. No issues with them. Goblet squats were ok. Felt like my knees would ache but again they didn’t really Oh boy did the knees ache on the RDLs. Lower back still a little tight. Band rows and push-ups felt good. Plank was a plank. Straining for a moment and then done. Then the biceps stretches. Felt good today. I was looking forward to hip swings to loosen up my back and hips. Was expecting more tension to be released. On to the weights. Log this time in place of axle. Same thing, doing 20lbs jumps as singles to my top set. Log sticking with push press for now. Weight was going to be the same as axle as I haven’t really pushed axle like log. Empty log for a stiff single and then got to the regular weight jumps. The cutouts on the log were really digging into my right forearm today. 125lbs a darn near took my head off on the clean with how violently it came up and hit me in the chin. Some discomfort in the abs with it rolling up the body but it went away as I went on. Press wasn’t feeling as powerful as I would’ve liked. Could just be my imagination. Was struck by the notion of how different the cleaning of a log with my new style was compared to the axle from the week before. Felt it was best to just do the set of five at the top weight than do a single and then the set. 225lbs felt comfortable but maybe I was bending my knees too much for the lower body drive. No support gear for now. Next was pulldowns with a neutral grip. The usual higher reps but not quite max as has been the case the last two weeks. Have not done a lot of sets with the neutral grip attachment in recent memory. Most weight post injury was 200lbs for a set of eight. So I erred on the lighter side with the planned top set of 195lbs. Felt different in the pull. More mid back work to keep things tight. Handle hangs lower so I hit the bottom of the stack at the start of each rep. Hit the goal comfortably enough and on to the last exercise; bench. No dumbbells today. Regular bench warm-up and do two sets of five with a weight I should be able to do one set of ten with. I was debating between 285lbs and 295lbs. I figured I’d warm-up by 25’s a side and see how the last single felt. I went with 295lbs then. That first set, I felt maybe it was a mistake as it felt heavy in my joints. It moved well enough but not with the confidence of this is going up for ten. I figured I didn’t need wraps for this. Right pec felt tight on the second set but it went much smoother. Look almost identical on camera to me but I felt I had ten if I went all out that last set so that’s good. Then took a bit off for a down set with pauses. That felt ok too. Just gets tiring fast. Got out of there to get home for food, icing my knees and massage.
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