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)
22x1 R
22x1 L
42x1 R
42x1 L
62x1 R
62x1 L
82x1 R
82x1 L
102x1 R
102x1 L
122x1 R
122x1 R
122x1 R
122x1 R
122x1 R
122x1 R
122x1 R
122x1 L
122x1 L
122x1 L
122x1 L
122x1 L
122x1 L
122x1 L
Chest Supported Rows
100x15
200x10
270x10
340x10
410x10 PR+10lbs
Dumbbell Bench Presses
25’sx15
65’sx10
85’sx10
105’sx10
125’sx10 PR+3 reps
Stretching
Comments: Hard trying to stay sane with work stress. Weened myself off pushing the snooze button so much to try and make it so I don’t have to rush in the morning. But I want more sleep damn it. Dentist after work Monday so no walking. Traps and upper back are really sore from the frame hold. Warmed up on the bike. I swear the highest I got was 156bpm but the machine said 188bpm but I think that was wrong as I would be dead I think haha. Good time on it today. Calves felt pretty good today. Tight in the my left side but ok. Goblet squats felt ok. Little ache in the knees but not much. I think I lost count on RDLs and did 5-10 extra reps maybe. I got distracted adjusting my grip width as I didn’t want to keep hitting my biceps on my knees. I could’ve done the exact amount of reps but again not sure. Even with my back on fire, band rows felt good. Shoulders felt ok with the push-ups today. Plank was pretty standard and then needed the biceps stretches today. Hip swings were ok as well. Weight time and it was the circus dumbbell again. Same as last time but more weight. I stuck to 20lbs jumps and tried to work the spacing on the dumbbell to be more like my dumbbell. Working weight would allow me to use two 25lbs plates each side so that would let sit a bit higher. I think it felt better this time compared to the previous. None of the reps felt like I was off. Traps were really sore from the dumbbell and maybe feeling more shoulder in some reps than others. But this is the push press and pause style so that is fine. I noticed more hip pop on the right side this time whereas I saw literally none last time. Feels like nothing on the left but still didn’t feel like a large disparity between the sides. Traps and upper back were really sore and I wasn’t sure how the rest of the workout would go as my arms felt too stiff to raise above my head haha. No limiter on the rep work this time. Both chest supported rows and dumbbell bench presses said work up to 10rm so I planned accordingly on how to get the reps in and be in the optimal position to hit possible PRs. Rows first. This was going to be interesting with how sore I was. Started light and settled on 70lbs jumps so that I was just a little over last time on the penultimate set and the top set would be a PR for any number of reps as it would be the most weight I’ve attempted. Was a little worried I would over stress my right biceps. Chalked up my hands and went at it. This was tough but I think I still had a rep or two there. Just felt this rush of exhaustion as soon as I let go of the handles. Then dumbbells for benching. Plan was using a weight that exceeded the dumbbells in the racks so I just used the plateloadable handles for all sets. 20lbs jumps here. Painful with the weight and collars sitting them on my lap to start the set. Keeps me alert I guess haha. Not nearly as sore as I was when I did incline as far as my arms so I had a bit more control. Weight was feeling a little tougher than I would’ve liked working up but I kept going. Had to try 125lbs. Happy to get ten with this weight as I always got stuck in lower reps above 120lbs. Also things tend to get ugly but I managed to keep that to a minimum today. Moved some big weights today so hopefully I can keep it up.
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