5 Minutes Precor RBK 835 Recumbent
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” Manta Ray Box Squats w/ bands
45x9
95x3
Added Bands (+115lbs)
45x3
95x3
135x3
185x3
230x3
230x3
230x3
16” Jack Stand Pulls
135x1
245x1
315x1
405x1
Added Straps
470x1
470x1
470x1
470x1
470x1
470x1
470x1
470x1
470x1
470x1
Smith Machine Plank
BW+75x60 Seconds
Stretching
Comments: Tired. Running on fumes. Again. Not sure how it became like this again just three weeks later for essentially the same workout. Maybe 6hrs of sleep a night. Didn’t walk the day before. I knew I couldn’t take the day off as I know I need more rest after doing this upcoming stone of steel workout. Right shoulder ache is starting to drive me nuts. Discovered that all the old bumper plates are gone and replaced with thinner, slick bumpers. I liked the old ones as I could use them to make a squat box or raise up platforms for filming stuff. Again, yet another old, good thing taken from the gym. Not like anyone would maybe want that stuff. Little thrown off by that. Virtual bikes were in use so I used a recumbent bike to see how that felt. 124bpm highest reading this time. Didn’t want to push it as I felt my right quad near the knee feel like it would cramp up if I went to hard. ROM is different. Easier on the joints but feels weird. Calves felt ok. Tight but still easy. No issues with my ankles. Knees were ok on goblet squats. RDLs I felt ok as well. Band rows were good on the back. Really tight. Push-ups were so so. Right shoulder isn’t feeling the best. Still strong, just aches. Plank was easy. Then the biceps stretches. Not as tight as I was expecting they would be. Hip swings went well. On to the weights as is the case. New squat variation in the mix. Decided to go with the manta ray attachment. Makes for a super high bar placement and kind of bridge between the different bars and a regular bar for the squat. I really had no idea where this weight would be at but it appears it has always been behind the other two, even with a high box so I decided to aim for maybe 450lbs as my max single to base the workout off of. Idea for today was to work up to 50% bar weight with 25% in bands on top of that. Lucky for me, this meant the same amount of band tension as last time since my 1rm was going to be lower. Also with how the bar sits, it might have been more at the top then last time but a little bit. The setup was a bit off as I had to use step platforms to squat to. The new bumpers are unforgiving and it takes a lot more of them to stack. Bands ended up being a bit out in front of me. I felt really slow but it doesn’t look like it was slow on camera. Last moment I decided to add 5lbs to the goal so that it was 20lbs difference between manta, ssb and csb. I felt the first rep felt strong and then it felt like I was moving through water the next two reps. This felt tough. Jack stands out for the rack pulls. Keep on adding weight to these. Singles up to an EMOM. Supposedly 75% of my projected max. It was going to be interesting to see how this went with how my middle back has felt. Knees a little creaky getting into position. Getting close to 500lbs for the sets now. Doesn’t feel as fast as it looks on camera. Definitely getting harder to control the weight back down. Rep I felt that I did the best as far as timing and technique was the seventh one with the following eighth rep being the worst as that came and bounced into my shins putting it back down. It’s good that I could keep on going and going with those singles. If the pattern continues, I think 500lbs is the weight next time these pop up. Like last time, took my time putting the stuff away so that I could rehydrate a little before doing another weighted plank hold to end the session. Smith machine again and I figured I’d just do 20lbs more than last time. Don’t want to overdo it with these as I build up the strength and endurance with more and more weight. This actually felt better on the abs than 55lbs did last time honestly. I took my time after that to stretch at the gym. Trick or Treat night so no sense being on the road until after 8pm or deal with children in the road. So burritos to recover again it was.
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” Manta Ray Box Squats w/ bands
45x9
95x3
Added Bands (+115lbs)
45x3
95x3
135x3
185x3
230x3
230x3
230x3
16” Jack Stand Pulls
135x1
245x1
315x1
405x1
Added Straps
470x1
470x1
470x1
470x1
470x1
470x1
470x1
470x1
470x1
470x1
Smith Machine Plank
BW+75x60 Seconds
Stretching
Comments: Tired. Running on fumes. Again. Not sure how it became like this again just three weeks later for essentially the same workout. Maybe 6hrs of sleep a night. Didn’t walk the day before. I knew I couldn’t take the day off as I know I need more rest after doing this upcoming stone of steel workout. Right shoulder ache is starting to drive me nuts. Discovered that all the old bumper plates are gone and replaced with thinner, slick bumpers. I liked the old ones as I could use them to make a squat box or raise up platforms for filming stuff. Again, yet another old, good thing taken from the gym. Not like anyone would maybe want that stuff. Little thrown off by that. Virtual bikes were in use so I used a recumbent bike to see how that felt. 124bpm highest reading this time. Didn’t want to push it as I felt my right quad near the knee feel like it would cramp up if I went to hard. ROM is different. Easier on the joints but feels weird. Calves felt ok. Tight but still easy. No issues with my ankles. Knees were ok on goblet squats. RDLs I felt ok as well. Band rows were good on the back. Really tight. Push-ups were so so. Right shoulder isn’t feeling the best. Still strong, just aches. Plank was easy. Then the biceps stretches. Not as tight as I was expecting they would be. Hip swings went well. On to the weights as is the case. New squat variation in the mix. Decided to go with the manta ray attachment. Makes for a super high bar placement and kind of bridge between the different bars and a regular bar for the squat. I really had no idea where this weight would be at but it appears it has always been behind the other two, even with a high box so I decided to aim for maybe 450lbs as my max single to base the workout off of. Idea for today was to work up to 50% bar weight with 25% in bands on top of that. Lucky for me, this meant the same amount of band tension as last time since my 1rm was going to be lower. Also with how the bar sits, it might have been more at the top then last time but a little bit. The setup was a bit off as I had to use step platforms to squat to. The new bumpers are unforgiving and it takes a lot more of them to stack. Bands ended up being a bit out in front of me. I felt really slow but it doesn’t look like it was slow on camera. Last moment I decided to add 5lbs to the goal so that it was 20lbs difference between manta, ssb and csb. I felt the first rep felt strong and then it felt like I was moving through water the next two reps. This felt tough. Jack stands out for the rack pulls. Keep on adding weight to these. Singles up to an EMOM. Supposedly 75% of my projected max. It was going to be interesting to see how this went with how my middle back has felt. Knees a little creaky getting into position. Getting close to 500lbs for the sets now. Doesn’t feel as fast as it looks on camera. Definitely getting harder to control the weight back down. Rep I felt that I did the best as far as timing and technique was the seventh one with the following eighth rep being the worst as that came and bounced into my shins putting it back down. It’s good that I could keep on going and going with those singles. If the pattern continues, I think 500lbs is the weight next time these pop up. Like last time, took my time putting the stuff away so that I could rehydrate a little before doing another weighted plank hold to end the session. Smith machine again and I figured I’d just do 20lbs more than last time. Don’t want to overdo it with these as I build up the strength and endurance with more and more weight. This actually felt better on the abs than 55lbs did last time honestly. I took my time after that to stretch at the gym. Trick or Treat night so no sense being on the road until after 8pm or deal with children in the road. So burritos to recover again it was.
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