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
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
12” Log Clean and Push Presses (one clean)
92x1
112x1
132x1
152x1
172x1
192x1
212x1
232x1
Leaning Calf Raises
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
12” Log Clean and Push Presses (one clean)
92x1
112x1
132x1
152x1
172x1
192x1
212x1
232x1
252x1
272x1
261x4
Neutral Grip Pulldowns
95x10
155x8
185x8
215x8
245x8
275x8
Cybex VR3 Pec Fly
95x16
155x8
185x8
215x8
245x8
Paused Rope Triceps Pushdowns
Neutral Grip Pulldowns
95x10
155x8
185x8
215x8
245x8
275x8
Cybex VR3 Pec Fly
95x16
155x8
185x8
215x8
245x8
Paused Rope Triceps Pushdowns
80x16
120x15
Stretching
Comments: I’m tired. Getting less than 7hrs of sleep a night. I knew this would be a struggle today but I don’t want to be off on odd days as it will disrupt things later on. Really wish they’d post events for the Arnold. Feeling tired and like I’m grinding my gears last week and this week. No walking due to weather on Monday and honestly, I needed down time. I’ll probably need more. Exercise bike to warm-up. 160bpm highest reading so a bit elevated. Staying just ahead of the pacer until after the first 1.5 miles of the course with the 2 minute head start. I wasn’t feeling the best, stomach rumbling and tailbone felt achy. Just got to recover and reduce stress. Calves felt good. No issues with them really. Just felt like work near the end. Goblet squats were ok. Felt like my knees would ache but they didn’t really. Same with the RDLs. Band rows felt ok. Upper back and shoulder girdle were tight. Still working the modified push-ups. Getting there but not quite how I want them to feel on the shoulder. Plank was a plank again. Not as easy as always but less issues than I had Sunday. Then the biceps stretches. Felt ok today. Hip swings ok as well. I was hoping it would alleviate some more tension in the hips and lower back but not the case today. Log again. All little gun shy on these after the strange sensation on the rep set. 20lbs jumps in singles to the top set and then back down for the rep set. Just like axle. I was hoping to not be so much a repeat of axle as I was hoping to get more reps. Log seemed ok. Some aches in the right shoulder but minor. I forgot my clips for the log so I had to be careful on the balance. 232lbs was not a good lift. Just didn’t get the leg drive right and it was pretty much a strict press with momentum. If I did that the following sets, it was going to be a really crappy workout. I managed to fix that for the next set. 272lbs felt heavier than I would’ve liked but it went up smooth I guess. Rep set I wanted to do well. I didn’t. The clean felt good but I hesitated a little before going for that first press. I’m not sure what happened. I just felt like I needed to have a deeper dip to get the leg drive. Reps were feeling tough but I thought I had at least five for sure. Too much of a dip and it went out in front too much. Stopped there and I was feeling beat. Not happy about it with how well previous sessions have been going with the reps. Have to move on. Neutral grip pulldowns after that. I had to wait a bit as a bodybuilder guy was using the attachment to do cable overhead presses. I figured I’d try the way I’ve been doing them still and see if balancing the weights on the stack worked better. Same plan as the last two weeks with trying to improve on the previously set 8rm and not worry if a rep or two is lost. Keeping with the 30lbs jumps and five sets to get that rep work in for the back. Didn’t feel too bad. Heavy back stuff like pulldowns and rows don’t seem to be effected by how tired I am it seems haha. Upstairs for pectoral work. Pec fly station is very popular. So I had to sit a little before getting to use it. I have to take short rests with this one as so many people want to use it. My plan was to set things up to have set three of working weights be 5lbs over last time and if that felt alright, go for the entire stack (245lbs). I miscounted the reps on my warm-up so maybe a good sign. The first three reps always feel quite easy but as I go, the fatigue builds up a lot. Not as bad as say triceps stuff is concerned but still noticeable. Trying to do these with a fast concentric and controlled negative and slight pause when I have the handles together. Full stack was doable. Unlike the downstairs equipment, doesn’t appear to be a way to add weight on these. Last thing was triceps. Rope pushdowns. Last time I did these, I was too fast and loose with the form and had been advised to drop the reps and hold for a count, spreading the rope apart. Not sure if it was because I was tired but what I had planned to be light felt hard so I dropped it down 20lbs for that first set. I lost track of my reps but it felt a bit more challenging than what I’d prefer for a light set. The hold is what done me in. 120lbs was certainly tougher than what I wanted it to be as well, last three reps requiring a bit more effort to do. This ended up being a long night. Home to stretch, recover and eat. I really need to find time to catch up on sleep.
Stretching
Comments: I’m tired. Getting less than 7hrs of sleep a night. I knew this would be a struggle today but I don’t want to be off on odd days as it will disrupt things later on. Really wish they’d post events for the Arnold. Feeling tired and like I’m grinding my gears last week and this week. No walking due to weather on Monday and honestly, I needed down time. I’ll probably need more. Exercise bike to warm-up. 160bpm highest reading so a bit elevated. Staying just ahead of the pacer until after the first 1.5 miles of the course with the 2 minute head start. I wasn’t feeling the best, stomach rumbling and tailbone felt achy. Just got to recover and reduce stress. Calves felt good. No issues with them really. Just felt like work near the end. Goblet squats were ok. Felt like my knees would ache but they didn’t really. Same with the RDLs. Band rows felt ok. Upper back and shoulder girdle were tight. Still working the modified push-ups. Getting there but not quite how I want them to feel on the shoulder. Plank was a plank again. Not as easy as always but less issues than I had Sunday. Then the biceps stretches. Felt ok today. Hip swings ok as well. I was hoping it would alleviate some more tension in the hips and lower back but not the case today. Log again. All little gun shy on these after the strange sensation on the rep set. 20lbs jumps in singles to the top set and then back down for the rep set. Just like axle. I was hoping to not be so much a repeat of axle as I was hoping to get more reps. Log seemed ok. Some aches in the right shoulder but minor. I forgot my clips for the log so I had to be careful on the balance. 232lbs was not a good lift. Just didn’t get the leg drive right and it was pretty much a strict press with momentum. If I did that the following sets, it was going to be a really crappy workout. I managed to fix that for the next set. 272lbs felt heavier than I would’ve liked but it went up smooth I guess. Rep set I wanted to do well. I didn’t. The clean felt good but I hesitated a little before going for that first press. I’m not sure what happened. I just felt like I needed to have a deeper dip to get the leg drive. Reps were feeling tough but I thought I had at least five for sure. Too much of a dip and it went out in front too much. Stopped there and I was feeling beat. Not happy about it with how well previous sessions have been going with the reps. Have to move on. Neutral grip pulldowns after that. I had to wait a bit as a bodybuilder guy was using the attachment to do cable overhead presses. I figured I’d try the way I’ve been doing them still and see if balancing the weights on the stack worked better. Same plan as the last two weeks with trying to improve on the previously set 8rm and not worry if a rep or two is lost. Keeping with the 30lbs jumps and five sets to get that rep work in for the back. Didn’t feel too bad. Heavy back stuff like pulldowns and rows don’t seem to be effected by how tired I am it seems haha. Upstairs for pectoral work. Pec fly station is very popular. So I had to sit a little before getting to use it. I have to take short rests with this one as so many people want to use it. My plan was to set things up to have set three of working weights be 5lbs over last time and if that felt alright, go for the entire stack (245lbs). I miscounted the reps on my warm-up so maybe a good sign. The first three reps always feel quite easy but as I go, the fatigue builds up a lot. Not as bad as say triceps stuff is concerned but still noticeable. Trying to do these with a fast concentric and controlled negative and slight pause when I have the handles together. Full stack was doable. Unlike the downstairs equipment, doesn’t appear to be a way to add weight on these. Last thing was triceps. Rope pushdowns. Last time I did these, I was too fast and loose with the form and had been advised to drop the reps and hold for a count, spreading the rope apart. Not sure if it was because I was tired but what I had planned to be light felt hard so I dropped it down 20lbs for that first set. I lost track of my reps but it felt a bit more challenging than what I’d prefer for a light set. The hold is what done me in. 120lbs was certainly tougher than what I wanted it to be as well, last three reps requiring a bit more effort to do. This ended up being a long night. Home to stretch, recover and eat. I really need to find time to catch up on sleep.
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