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
16” Manta Ray Box Squats
53x9
103x3
153x3
203x3
253x3
253x3
253x3
Deadlifts
140x1
230x1
320x1
EMOM (Added Straps)
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
Decline Situps
BWx20
BWx20
Stretching
Comments: Definitely feel that I’m burnt out at work. Not really sure how to combat that at this point. Doing my best to alleviate right shoulder ache. Could be related to the amount of tension I’m holding in my neck and upper back as I’m constantly needing to stretch and “crack” my joints. I got to bed late Wednesday so I hit the snooze button a little Thursday morning and that meant that I would need to come home from work first to get things ready for the gym. I was hoping that maybe it would be calmer at the gym but nope. Virtual bike again. 154bpm highest reading this session. I tried giving myself less of a head start by about 30 seconds with the pacer at max speed and that was too much as it beat me by 2 seconds at the end. Ankles were a little achy but calves felt ok. Knees and hips were achy on both goblet squats and rdls. Going to be one of those days I guess. Band rows were good on the back. Again, trying to move things around. With how my lower joints were doing I wasn’t expecting much on the push-ups. Maybe the temperature fluctuating (36 in the morning, 70 in the evening) is the culprit. Push-ups were not as good as Tuesday. Got to work on hand position to find the best spot. Plank was easy. Then the biceps stretches. Shoulders were tight. Hip swings were good. Got some shifting in the lower back and hips. Weight time. Thankfully I didn’t have to wait long today to get to use the power rack. Manta ray box squats again but no bands. Felt less like I was moving slow on these. I put the microweights on first then weights. Not sure if the elevation of the bar on smaller point or having the weights out further made the bar “whippy” today. Only at the top that is. I felt like I had good control and was moving better with the work weight by the end. No support gear for this. 50lbs jumps were ok until the top set. Not sure why but that jump felt heavier than the others. I was using a good bar so I figured I’d use it for deadlifts so that gave me a little rest. Regular old deadlifts. Again EMOM for ten singles. Took 90lbs jumps and used one of the rubber plates for the first set. Belt on as this was over 400lbs for the working set. Really trying to feel what is the best form on deadlifts. This felt like it was moving a little better than 381lbs did last time but that was without a hard belt. I did feel like they started improving as I did them and then maybe had one feel slightly off near the end. I guess I’m just expecting these to feel easier and faster. I want to have that big deadlift so bad. Didn’t feel so wrecked by the end but not sure if that is due to the belt or not. Then abdominal work again. After last time with these, I was cautious. Don’t need to be having my stomach cramping and be worried that I ruptured my everything. Maybe I took this more seriously this time as that first set didn’t destroy me. It felt like work but not like I had gone a few rounds with a boxer to the gut. Took my time putting stuff away before doing the second set. Yeah, that was a bit harder but still got the reps in. Home to stretch, eat and recover. I’m craving the weekend to rest.
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
53x9
103x3
153x3
203x3
253x3
253x3
253x3
Deadlifts
140x1
230x1
320x1
EMOM (Added Straps)
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
Decline Situps
BWx20
BWx20
Stretching
Comments: Definitely feel that I’m burnt out at work. Not really sure how to combat that at this point. Doing my best to alleviate right shoulder ache. Could be related to the amount of tension I’m holding in my neck and upper back as I’m constantly needing to stretch and “crack” my joints. I got to bed late Wednesday so I hit the snooze button a little Thursday morning and that meant that I would need to come home from work first to get things ready for the gym. I was hoping that maybe it would be calmer at the gym but nope. Virtual bike again. 154bpm highest reading this session. I tried giving myself less of a head start by about 30 seconds with the pacer at max speed and that was too much as it beat me by 2 seconds at the end. Ankles were a little achy but calves felt ok. Knees and hips were achy on both goblet squats and rdls. Going to be one of those days I guess. Band rows were good on the back. Again, trying to move things around. With how my lower joints were doing I wasn’t expecting much on the push-ups. Maybe the temperature fluctuating (36 in the morning, 70 in the evening) is the culprit. Push-ups were not as good as Tuesday. Got to work on hand position to find the best spot. Plank was easy. Then the biceps stretches. Shoulders were tight. Hip swings were good. Got some shifting in the lower back and hips. Weight time. Thankfully I didn’t have to wait long today to get to use the power rack. Manta ray box squats again but no bands. Felt less like I was moving slow on these. I put the microweights on first then weights. Not sure if the elevation of the bar on smaller point or having the weights out further made the bar “whippy” today. Only at the top that is. I felt like I had good control and was moving better with the work weight by the end. No support gear for this. 50lbs jumps were ok until the top set. Not sure why but that jump felt heavier than the others. I was using a good bar so I figured I’d use it for deadlifts so that gave me a little rest. Regular old deadlifts. Again EMOM for ten singles. Took 90lbs jumps and used one of the rubber plates for the first set. Belt on as this was over 400lbs for the working set. Really trying to feel what is the best form on deadlifts. This felt like it was moving a little better than 381lbs did last time but that was without a hard belt. I did feel like they started improving as I did them and then maybe had one feel slightly off near the end. I guess I’m just expecting these to feel easier and faster. I want to have that big deadlift so bad. Didn’t feel so wrecked by the end but not sure if that is due to the belt or not. Then abdominal work again. After last time with these, I was cautious. Don’t need to be having my stomach cramping and be worried that I ruptured my everything. Maybe I took this more seriously this time as that first set didn’t destroy me. It felt like work but not like I had gone a few rounds with a boxer to the gut. Took my time putting stuff away before doing the second set. Yeah, that was a bit harder but still got the reps in. Home to stretch, eat and recover. I’m craving the weekend to rest.
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