5
Minutes Expresso Interactive Upright Exercise Bike
Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled Push-ups
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled 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
Axle Clean and Jerks (one clean)
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
Bodyweight Plank
20 Seconds
Biceps Stretches
20 Seconds
20 Seconds
Front to Back Hip Swings
BWx10/10
Side to Side Hip Swings
BWx10/10
Axle Clean and Jerks (one clean)
80x1
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
270x5
Pulldowns
105x10
165x8
195x8
225x8
255x8
285x8
12” Log Incline Bench Presses
90x10
140x8
190x8
240’sx8
Seated Overhead Dumbbell Triceps Extensions
40x15
65x15
Stretching
Comments: Feeling beat up. For some reason, I just can’t seem to get to sleep before 12 this week. Just seems to be so much to do. I had been putting off going to the gym to try and recover as much as I could before doing this workout. My arms were still sore despite massage and icing. Day 2 workout was going to be interesting with the holidays so pushed this one to Wednesday. Warmed up on the exercise bike as per usual. 156bpm highest reading this time I think. Not my best time as the pacer beat me today. Told you I was tired. But still a good time compared to how I’ve done. Oh well. Calves were ok. Goblet squats were ok. Ached at the start but felt better by the end. Knees were a little stiff at the start on the RDLs and felt a little better by the end. Band rows felt good. Modified pushups were fine. They don’t hurt my shoulder but I feel an ache (very mild). Plank was easy, not much to say here. Then the biceps stretches. Felt ok here too. Hip swings after that. Nothing really shifted here. Weights followed. Axle again with the 20lbs jumps singles. Platform was in use so I had to start elsewhere and adjust. No major forearm soreness but more than last time (I guess the deep tissue massage had helped). The overhead part of it seemed good though. The cleans felt harder this time, like everything was 20-30lbs heavier. I was getting a little paranoid that I was out of position and was going to mess up and tear a biceps on the clean. I don’t think I was getting them as high as last time. I was also thinking about the weird ab thing and my stomach cramping on some of the heavier lifts gave me pause. 280lbs was a I feel close on an miss with the grip going for the pop to the shoulders. The jerk still seemed good for a lot more. Back down 10lbs for a rep set. I really wanted to match last times reps. The clean felt the best of the heavier lifts of the day but I wasn’t sure I’d get more than a double with how it felt going for that third rep. But I seemed to get back on track with number four. Missed the sixth as it went out in front of me by a hair too much and I wasn’t in a good position to fight it back into the groove for lockout. I briefly thought about recleaning it but I thought better of it and stopped. I haven’t been doing cleans for reps since coming back from injury on log or axle so it wasn’t a good idea just because my pride was hurt from underperforming on the axle. It appears that is going to need a lot of work to get back to top form if it comes up in competition. Most I’ve attempted in training and competition since the reboot is 295lbs. Back work after that. More pulldowns. Much like the chest supported rows, working up to a top set with the plan being to improve on the last session, even if I lose a rep or two off that set. I didn’t want to go too big but I thought 10lbs would be fine. I then thought maybe it was too light as I did my warm-up sets. I was taking 30lbs jumps but the weights felt the same to me. Only thing I noticed different was how much I had to brace myself under the leg supports to keep from being pulled out of the seat. I was really surprised with how easy the whole stack felt (plus a five). But I stuck with the plan of 30lbs jumps and 10lbs over last time. This was substantially tougher. I don’t know it was because it was heavier or if putting a plate on one side of the stack put it off course a little, adding friction, but it felt tough. Like, that first rep had me second guessing the current course of action tough haha. I managed to get all the reps though. May need to modify the pulldowns to have pauses and controlled negatives if my attempts to “balance” the stack doesn’t yield results. That would also probably minimize cable snappage too. Something old and something new for the next exercise. Log incline bench. I’ve done this in the past but it has always been bottoms up style as I’ve never had a way to unrack from the top of something to press and a log is a bit awkward for even experienced people to spot. Well now the gym has a setup (though not ideal) that I can do them. The ROM and seeing as how incline with dumbbells bothering things less than flat, this seemed like a good option. I opted to try the top start style as it always seemed like the initiating off the bottom was the part where things got tricky with the shoulder issue. Doing this way would allow me to adjust the movement path to be more comfortable and have that stretch reflex. Empty log to feel things out and no pain so I added 50lbs to see how that went. This will be a work in progress. Another 50lbs and that seemed ambitious. My ego told me to do another 50lbs to get 240lbs. Hit the rack on I think the third rep but got it back in the groove. Paused a little on the chest for the last rep to get eight. Hopefully this ends up being a good accessory lift for me now. Last time I did this was 8.5 years ago and it was 250lbs for a single after getting 220lbs for a triple haha. Last thing was some more triceps work. I’m kicking myself for missing this last week. This is the second time I’ve overlooked the extra triceps stuff on my workout sheet and it wasn’t on purpose. Seated dumbbell stuff. Used the preacher bench to brace my lower back. Full ROM and nothing too challenging. The problem is that usually I’m good for a bit but then fatigue hits me quick on these after around rep 12. Plan was 10-15 reps. I figured I’ll keep aiming for the higher reps while I can. My wrists were aching holding the dumbbell so I’ll need to work on getting a good hand position as I do these so it isn’t an issue. 40lbs was super easy. 65lbs started out pretty easy but got a lot tougher those last three reps. Home to stretch, recover and eat before sleeping as I had to leave in the morning for Virginia.
280x1
270x5
Pulldowns
105x10
165x8
195x8
225x8
255x8
285x8
12” Log Incline Bench Presses
90x10
140x8
190x8
240’sx8
Seated Overhead Dumbbell Triceps Extensions
40x15
65x15
Stretching
Comments: Feeling beat up. For some reason, I just can’t seem to get to sleep before 12 this week. Just seems to be so much to do. I had been putting off going to the gym to try and recover as much as I could before doing this workout. My arms were still sore despite massage and icing. Day 2 workout was going to be interesting with the holidays so pushed this one to Wednesday. Warmed up on the exercise bike as per usual. 156bpm highest reading this time I think. Not my best time as the pacer beat me today. Told you I was tired. But still a good time compared to how I’ve done. Oh well. Calves were ok. Goblet squats were ok. Ached at the start but felt better by the end. Knees were a little stiff at the start on the RDLs and felt a little better by the end. Band rows felt good. Modified pushups were fine. They don’t hurt my shoulder but I feel an ache (very mild). Plank was easy, not much to say here. Then the biceps stretches. Felt ok here too. Hip swings after that. Nothing really shifted here. Weights followed. Axle again with the 20lbs jumps singles. Platform was in use so I had to start elsewhere and adjust. No major forearm soreness but more than last time (I guess the deep tissue massage had helped). The overhead part of it seemed good though. The cleans felt harder this time, like everything was 20-30lbs heavier. I was getting a little paranoid that I was out of position and was going to mess up and tear a biceps on the clean. I don’t think I was getting them as high as last time. I was also thinking about the weird ab thing and my stomach cramping on some of the heavier lifts gave me pause. 280lbs was a I feel close on an miss with the grip going for the pop to the shoulders. The jerk still seemed good for a lot more. Back down 10lbs for a rep set. I really wanted to match last times reps. The clean felt the best of the heavier lifts of the day but I wasn’t sure I’d get more than a double with how it felt going for that third rep. But I seemed to get back on track with number four. Missed the sixth as it went out in front of me by a hair too much and I wasn’t in a good position to fight it back into the groove for lockout. I briefly thought about recleaning it but I thought better of it and stopped. I haven’t been doing cleans for reps since coming back from injury on log or axle so it wasn’t a good idea just because my pride was hurt from underperforming on the axle. It appears that is going to need a lot of work to get back to top form if it comes up in competition. Most I’ve attempted in training and competition since the reboot is 295lbs. Back work after that. More pulldowns. Much like the chest supported rows, working up to a top set with the plan being to improve on the last session, even if I lose a rep or two off that set. I didn’t want to go too big but I thought 10lbs would be fine. I then thought maybe it was too light as I did my warm-up sets. I was taking 30lbs jumps but the weights felt the same to me. Only thing I noticed different was how much I had to brace myself under the leg supports to keep from being pulled out of the seat. I was really surprised with how easy the whole stack felt (plus a five). But I stuck with the plan of 30lbs jumps and 10lbs over last time. This was substantially tougher. I don’t know it was because it was heavier or if putting a plate on one side of the stack put it off course a little, adding friction, but it felt tough. Like, that first rep had me second guessing the current course of action tough haha. I managed to get all the reps though. May need to modify the pulldowns to have pauses and controlled negatives if my attempts to “balance” the stack doesn’t yield results. That would also probably minimize cable snappage too. Something old and something new for the next exercise. Log incline bench. I’ve done this in the past but it has always been bottoms up style as I’ve never had a way to unrack from the top of something to press and a log is a bit awkward for even experienced people to spot. Well now the gym has a setup (though not ideal) that I can do them. The ROM and seeing as how incline with dumbbells bothering things less than flat, this seemed like a good option. I opted to try the top start style as it always seemed like the initiating off the bottom was the part where things got tricky with the shoulder issue. Doing this way would allow me to adjust the movement path to be more comfortable and have that stretch reflex. Empty log to feel things out and no pain so I added 50lbs to see how that went. This will be a work in progress. Another 50lbs and that seemed ambitious. My ego told me to do another 50lbs to get 240lbs. Hit the rack on I think the third rep but got it back in the groove. Paused a little on the chest for the last rep to get eight. Hopefully this ends up being a good accessory lift for me now. Last time I did this was 8.5 years ago and it was 250lbs for a single after getting 220lbs for a triple haha. Last thing was some more triceps work. I’m kicking myself for missing this last week. This is the second time I’ve overlooked the extra triceps stuff on my workout sheet and it wasn’t on purpose. Seated dumbbell stuff. Used the preacher bench to brace my lower back. Full ROM and nothing too challenging. The problem is that usually I’m good for a bit but then fatigue hits me quick on these after around rep 12. Plan was 10-15 reps. I figured I’ll keep aiming for the higher reps while I can. My wrists were aching holding the dumbbell so I’ll need to work on getting a good hand position as I do these so it isn’t an issue. 40lbs was super easy. 65lbs started out pretty easy but got a lot tougher those last three reps. Home to stretch, recover and eat before sleeping as I had to leave in the morning for Virginia.
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