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
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
16” Manta Ray Box Squats
46x9
96x3
136x3
186x3
226x3
276x3
276x3
276x3
Wide Grip Deadlifts
135x1
225x1
295x1
EMOM (Added Straps)
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
Pulldown Abs
200x35
200x35
Stretching
Comments: Ugh. About all I can say at this point. Work has me beyond stressed daily and the thing that “went” in my side has me a bit anxious. No pain, just feel like I’m about to have a cramp but it never comes. Just anticipation I guess. Something happened, I just don’t know what but for the moment it doesn’t seem serious. Rain and just dealing with stuff has meant no walking this week. I just trying to find hidden moments in the day to catch up and finally rest. Today that meant hitting the snooze button twice and having to come back home after work to get ready for the gym. This is one of my shorter workouts. I’d rather just sleep but that would mess up plans for the rest of the week going into next. Survival mode for the work week. No issues on the bike. 146bpm highest reading this session. Not my best time or distance. Pacer crushed me. Calves felt ok. Goblet squats were just ok. Aches seem to be down a little. Lower abs on the right seemed tight but can’t tell if from Tuesday thing or if that is just still from contact bruising from keg carries. Knees felt tight on RDLs but not really achy. Band rows were good on the back. Modified push-ups were great. Not as good as last time. I think I made a mistake by not having weight on the apparatus I was pressing off of. Need to make a note of that for next time. Hopefully my shoulder gets back to normal soon. Plank was ok. Then the biceps stretches. I was tight but honestly expecting more with doing the pec flys. Hip swings after that. Cautious with how these would feel on the side but no issues. On to the weights. Last week of the manta ray box squats. Top weight was a little more than 275lbs so I put on micro weights to get that weight and just have it be quarter, plate, quarter jumps. Easier that way. Again, really keeping an eye on the midsection on these. But I had no issues, other than lower right side near the hips feeling tight. Not a painful tight, just tight. I’m not sure if I’m just thinking I’m doing things but I feel like my form is the best on this variation compared to the other box squats I’ve been doing with the different bars. Last set felt and looked the best. Wide grip deadlifts after that. Noticed again how tight one side was compared to the other in the hips and ankle (right). I was not sure how these would go, considering that my midsection didn’t appreciate deadlifting the last time it acted up on me before ASV. No issues thankfully. I felt confident enough to just use the rehband belt for the working sets. I had added 10lbs to the working 1rm and I think I’ve finally got the weight to feel right compared to the other two lifts (deadlift and jackpull). So a noticeable slow down. After the first two with the EMOM style, I got into a better groove and the sets after that felt and looked smoother. Last thing was abs. Not sure how this was going to go with the pulldown abs. Used the full stack as the plan was two sets of 30-35 reps. Weight had felt easy enough last time. Did few reps to make sure that I had the towel in a good spot and then did the first set no problems. Had to adjust the towel about a third of the way in on the second set. Finished the workout with no pain so I guess that is a good sign. I really need a vacation. Or a solid 24hrs of sleep. In a row.
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
46x9
96x3
136x3
186x3
226x3
276x3
276x3
276x3
Wide Grip Deadlifts
135x1
225x1
295x1
EMOM (Added Straps)
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
Pulldown Abs
200x35
200x35
Stretching
Comments: Ugh. About all I can say at this point. Work has me beyond stressed daily and the thing that “went” in my side has me a bit anxious. No pain, just feel like I’m about to have a cramp but it never comes. Just anticipation I guess. Something happened, I just don’t know what but for the moment it doesn’t seem serious. Rain and just dealing with stuff has meant no walking this week. I just trying to find hidden moments in the day to catch up and finally rest. Today that meant hitting the snooze button twice and having to come back home after work to get ready for the gym. This is one of my shorter workouts. I’d rather just sleep but that would mess up plans for the rest of the week going into next. Survival mode for the work week. No issues on the bike. 146bpm highest reading this session. Not my best time or distance. Pacer crushed me. Calves felt ok. Goblet squats were just ok. Aches seem to be down a little. Lower abs on the right seemed tight but can’t tell if from Tuesday thing or if that is just still from contact bruising from keg carries. Knees felt tight on RDLs but not really achy. Band rows were good on the back. Modified push-ups were great. Not as good as last time. I think I made a mistake by not having weight on the apparatus I was pressing off of. Need to make a note of that for next time. Hopefully my shoulder gets back to normal soon. Plank was ok. Then the biceps stretches. I was tight but honestly expecting more with doing the pec flys. Hip swings after that. Cautious with how these would feel on the side but no issues. On to the weights. Last week of the manta ray box squats. Top weight was a little more than 275lbs so I put on micro weights to get that weight and just have it be quarter, plate, quarter jumps. Easier that way. Again, really keeping an eye on the midsection on these. But I had no issues, other than lower right side near the hips feeling tight. Not a painful tight, just tight. I’m not sure if I’m just thinking I’m doing things but I feel like my form is the best on this variation compared to the other box squats I’ve been doing with the different bars. Last set felt and looked the best. Wide grip deadlifts after that. Noticed again how tight one side was compared to the other in the hips and ankle (right). I was not sure how these would go, considering that my midsection didn’t appreciate deadlifting the last time it acted up on me before ASV. No issues thankfully. I felt confident enough to just use the rehband belt for the working sets. I had added 10lbs to the working 1rm and I think I’ve finally got the weight to feel right compared to the other two lifts (deadlift and jackpull). So a noticeable slow down. After the first two with the EMOM style, I got into a better groove and the sets after that felt and looked smoother. Last thing was abs. Not sure how this was going to go with the pulldown abs. Used the full stack as the plan was two sets of 30-35 reps. Weight had felt easy enough last time. Did few reps to make sure that I had the towel in a good spot and then did the first set no problems. Had to adjust the towel about a third of the way in on the second set. Finished the workout with no pain so I guess that is a good sign. I really need a vacation. Or a solid 24hrs of sleep. In a row.
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