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)
31x1 R
31x1 L
51x1 R
51x1 L
71x1 R
71x1 L
91x1 R
91x1 L
111x1 R
111x1 L
121x1 R
121x1 L
EMOM Circus Bell
131x1 R
131x1 R
131x1 R
131x1 R
131x1 R
131x1 R
131x1 R
131x1 L
131x1 L
131x1 L
131x1 L
131x1 L
131x1 L
131x1 L
Chest Supported Rows
80x15
170x8
260x8
350x8
440x8
Dumbbell Bench Presses
35’sx12
55’sx8
75’sx8
95’sx8
115’sx8
135’sx8
Stretching
Comments: Gone for a walk the past two days. Right side middle of my back is sore and I think it is from the heavy frame hold. Just a guess as even though the weights increased on farmer’s walk, keg and sandbag, it wasn’t anything outrageous. Trying to avoid taking anti-inflammatories or applying Icy Hot if I can. Feeling at least somewhat rested right now but who knows when it will go to crap. Some of the younger guys at the gym apparently follow my Instagram and thought it was cool I’m qualified for the Arnold. I still feel like I haven’t done anything and need to keep pushing forward. Still so far away from where I want to be. Warmed up on the bike. Had a good distance in the time limit. Not my best but up there. I think the heartrate max was 159bpm. Calves felt pretty to start but my left ankle decided to feel crappy and achy on the last five reps. Goblet squats felt ok. Little ache in the knees but not much. RDLs I’m still working on keeping my lower back rigid and not relaxing it. Band rows felt good on my back and shoudlers. Right shoulder a tad achy on the push-ups. Right side felt stiff. Plank was pretty standard. Needed the biceps stretching today. Hip swings loosened up my lower back and hips some. Circus dumbbell here again. Warm-up and then the EMOM session of seven singles per side with the pause and hold style. Luckily being warmed up I didn’t feel any issues with my mid back. 20lbs jumps working up. I was finally going to be using a weight that would allow me to use the biggdoggstrongg bell so I took 10lbs jumps after I got to 111lbs so I could do another jump (and put another 25lbs plate on) so that the bell wasn’t such a big shock. The handle is shorter but it’s longer. I wanted to try and do this session without support stuff like wrist wrap or rehband belt. Chalked the hell out of the dumbbell once it was time to go as well as my shoulders. It felt a little awkward at first on my right side but I was fine. Third rep I noticed I was pushing it out away and I knew that was just me not focusing so I made it a conscious effort after that. I have to work at it more on the right side to get the dumbbell to do what I want. Last one felt and looked the best. Only took six sets to get it right. Left side was really easy. I noticed about halfway into the set that the camera wasn’t recording as the battery died so I had to replace it. I had no idea how long it had been off as I was pretty focused but it appears I only missed one set. Chest supported rows after that. I had this itch to go for broke. Dumbbell was going to be lighter and easier and I wanted to push it on the assistance stuff today. Go for things that might be overreach. Maybe because I know I need to get to the next level for the Arnold or I wanted to take out some work stress frustration. I had thought 440lbs for the top set on the rows. But maybe that was too much. But I figured I’d start really light and do plate jumps and see how 350lbs felt and go from there. All the work up sets felt really easy. Maybe I do 400lbs and then 440lbs. I figured that I’d probably need to give 440lbs my all if I was trying it since it would be 30lbs more than I’ve ever attempted and 410lbs for ten was pretty darn tough last time. Got my hands rechalked and braced myself. Yeah this was hard. Really hard. No more left in the tank on this. Had to wait from my vision to regain focus afterwards. I was using 120lbs less on this exercise a year ago so I’m making progress somewhere. Dumbbell benching after that. The safe bet would’ve been just go up 5lbs per dumbbell. But I didn’t want any tiny plates so I just went with 10lbs plates. That meant it would be 135lbs for the top set. That didn’t feel like it was going to happen with how my right shoulder felt. I still fact good with moving weight but it was really achy. Probably circus dumbbell coming back down on it (I did try to minimize that). I miscounted that first set and did sets of eights with 20lbs jumps per dumbbell. 115lbs was somewhat challenging. 135lbs may not happen today. But I told myself that getting one rep was a PR here and it’s kind of neat to be doing essentially a barbell with 45’s on each side in each hand.Definitely felt substantial picking them up off the ground. Pressure from the collars on my thighs definitely woke me up a bit. Wrist wraps were on tight so I had to do it. Struggle bus of a first rep but I got my groove down. Wasn’t certain until I got the fifth rep that I was going to get eight. I think I had another two reps there. It was very difficult to control the weights and keep from favoring one side over the other like I sometimes do when trying to push further. Going to need to eat and recover. Home to stretch and massage and took some Aleve before bed to help with the tightness in my back and aches in my joints.
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)
31x1 R
31x1 L
51x1 R
51x1 L
71x1 R
71x1 L
91x1 R
91x1 L
111x1 R
111x1 L
121x1 R
121x1 L
EMOM Circus Bell
131x1 R
131x1 R
131x1 R
131x1 R
131x1 R
131x1 R
131x1 R
131x1 L
131x1 L
131x1 L
131x1 L
131x1 L
131x1 L
131x1 L
Chest Supported Rows
80x15
170x8
260x8
350x8
440x8
Dumbbell Bench Presses
35’sx12
55’sx8
75’sx8
95’sx8
115’sx8
135’sx8
Stretching
Comments: Gone for a walk the past two days. Right side middle of my back is sore and I think it is from the heavy frame hold. Just a guess as even though the weights increased on farmer’s walk, keg and sandbag, it wasn’t anything outrageous. Trying to avoid taking anti-inflammatories or applying Icy Hot if I can. Feeling at least somewhat rested right now but who knows when it will go to crap. Some of the younger guys at the gym apparently follow my Instagram and thought it was cool I’m qualified for the Arnold. I still feel like I haven’t done anything and need to keep pushing forward. Still so far away from where I want to be. Warmed up on the bike. Had a good distance in the time limit. Not my best but up there. I think the heartrate max was 159bpm. Calves felt pretty to start but my left ankle decided to feel crappy and achy on the last five reps. Goblet squats felt ok. Little ache in the knees but not much. RDLs I’m still working on keeping my lower back rigid and not relaxing it. Band rows felt good on my back and shoudlers. Right shoulder a tad achy on the push-ups. Right side felt stiff. Plank was pretty standard. Needed the biceps stretching today. Hip swings loosened up my lower back and hips some. Circus dumbbell here again. Warm-up and then the EMOM session of seven singles per side with the pause and hold style. Luckily being warmed up I didn’t feel any issues with my mid back. 20lbs jumps working up. I was finally going to be using a weight that would allow me to use the biggdoggstrongg bell so I took 10lbs jumps after I got to 111lbs so I could do another jump (and put another 25lbs plate on) so that the bell wasn’t such a big shock. The handle is shorter but it’s longer. I wanted to try and do this session without support stuff like wrist wrap or rehband belt. Chalked the hell out of the dumbbell once it was time to go as well as my shoulders. It felt a little awkward at first on my right side but I was fine. Third rep I noticed I was pushing it out away and I knew that was just me not focusing so I made it a conscious effort after that. I have to work at it more on the right side to get the dumbbell to do what I want. Last one felt and looked the best. Only took six sets to get it right. Left side was really easy. I noticed about halfway into the set that the camera wasn’t recording as the battery died so I had to replace it. I had no idea how long it had been off as I was pretty focused but it appears I only missed one set. Chest supported rows after that. I had this itch to go for broke. Dumbbell was going to be lighter and easier and I wanted to push it on the assistance stuff today. Go for things that might be overreach. Maybe because I know I need to get to the next level for the Arnold or I wanted to take out some work stress frustration. I had thought 440lbs for the top set on the rows. But maybe that was too much. But I figured I’d start really light and do plate jumps and see how 350lbs felt and go from there. All the work up sets felt really easy. Maybe I do 400lbs and then 440lbs. I figured that I’d probably need to give 440lbs my all if I was trying it since it would be 30lbs more than I’ve ever attempted and 410lbs for ten was pretty darn tough last time. Got my hands rechalked and braced myself. Yeah this was hard. Really hard. No more left in the tank on this. Had to wait from my vision to regain focus afterwards. I was using 120lbs less on this exercise a year ago so I’m making progress somewhere. Dumbbell benching after that. The safe bet would’ve been just go up 5lbs per dumbbell. But I didn’t want any tiny plates so I just went with 10lbs plates. That meant it would be 135lbs for the top set. That didn’t feel like it was going to happen with how my right shoulder felt. I still fact good with moving weight but it was really achy. Probably circus dumbbell coming back down on it (I did try to minimize that). I miscounted that first set and did sets of eights with 20lbs jumps per dumbbell. 115lbs was somewhat challenging. 135lbs may not happen today. But I told myself that getting one rep was a PR here and it’s kind of neat to be doing essentially a barbell with 45’s on each side in each hand.Definitely felt substantial picking them up off the ground. Pressure from the collars on my thighs definitely woke me up a bit. Wrist wraps were on tight so I had to do it. Struggle bus of a first rep but I got my groove down. Wasn’t certain until I got the fifth rep that I was going to get eight. I think I had another two reps there. It was very difficult to control the weights and keep from favoring one side over the other like I sometimes do when trying to push further. Going to need to eat and recover. Home to stretch and massage and took some Aleve before bed to help with the tightness in my back and aches in my joints.
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