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
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
30x1 R
30x1 L
50x1 R
50x1 L
70x1 R
70x1 L
90x1 R
90x1 L
110x1 R
110x1 L
Circus Bell
130x1 R
130x1 L
140x1 R
140x1 L
EMOM Circus Bell
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L
Chest Supported Rows
100x15
190x8
280x8
370x8
460x8 PR+10lbs
TNHYUT Presses
100x15
190x8
240x8
290x8
335x8 PR+5lbs
Straight Bar Triceps Pushdowns
70x20
120x20
170x15
Stretching
Comments: Moved up this workout a day to try and have time for social activities on my usual day. Was going to be interesting so I didn’t get as much sleep as I would like on the weekend to catch up. But it is was time well spent. Arnold details were to be posted (they are now as of this post) so I was still curious about what the emphasis was going to be. Right knee aching, right side of my lower body tight. Left side lower back I feel where the disc bulge is but it isn’t nearly as bad as it was when I was in VA two weeks ago. So that seems to be getting better at least. Just noting it is present. I had made sure I had my copper sleeves if my knee decided to suck today. Exercise bike to warm-up. Heart rate got up to 158 bpm. A little elevated but not terrible. Just beat the pacer today to the finish. Calves felt ok. Goblet squats had the aches in the knees again. Otherwise fine. Aching knees on RDLs too but it seemed to be fine on my muscles. As it seems to be the case when the knees are acting up. Band rows felt good but my back. I was expecting a bit more discomfort after the heavy upper back stuff. The push-ups weren’t the best today. Shoulder tightness. I kind of expected this with the idea that my tight traps is what is doing it and last time I had a deep tissue massage. Not a full regression so I’m optimistic. Plank was pretty standard. Abs were a bit tight but still easy. Needed the biceps stretching today. Hip swings loosened up my lower back and hips some as well on both sides. More hips than lower back. Circus was back in town for the dumbbell. Work up to the EMOM with the pauses and holds. I did some practice dip and drives with no implement to see what stance and knee movement pattern felt best. I took what I learned by accident last time with the spring collars. I didn’t need them with the other collars but it made it so that the dumbbell was the size of the empty bell. I think this was the missing piece to make the jump from the plates to the empty bell work. I decided it was best to put on some support gear with how last time went. While it is 80% of my best that I’ve done since injury, it is closer to 93% of my best with the style of hold and pause. Definitely some slop in the first two working up from the bell to the EMOM weight with my right side. But when it was time to go, the reps went well mostly. I kind of realized that I was still facing the mirror as I cleaned the third lift and remember that looking at the dumbbell seemed to work better. I remembered that for the fourth rep but I wasn’t prepared for it to tilt and slide before I went so I was out of position to lock it out and had to adjust and redo it. Last rep I got it all together and it was perfect. Switched to the other side. Took the first two singles to get used to the dumbbell. I may have got a new thought on the technique with the rack. I’ve always thought of the arm having to be perpendicular to the floor and the dumbbell parallel. But I think that I just need to have the dumbbell snug and go from there. I’m curious how it will translate to my jerk style and heavier weight. I felt the cleans for the left side were especially crisp. Rows followed that. I was going for five plates this time. I regretted not trying it last time. Just worked up doing plate jumps. Took very short rest for the first three sets. Felt surprisingly good. I was expecting some resistance with the workout I did Saturday. Four plates was easy. Five plates was a supreme struggle. I did not have another rep there. At least not one that I would count as good that is. Time for that weird press exercise from last time. Meant I just got off the row and was going to press it. I wasn’t sure how it would go as my shoulder felt achy on the modified push-ups. Thankfully no issues. I put a bit more weight on for the warm-up set as 50lbs was nothing. The jumps seemed to work well today. I was better prepared for how it would feel. I only put 5lbs on the top set from last time as that was terribly difficult and like half the reps were soft lockouts. I was quite surprised that I didn’t have any of that today and only had to reset to get the last two reps. I guess I adapted to this movement pattern quick. Last thing was triceps. I was supposed to do them last time this workout came up but I overlooked it. High rep stuff. Indicated to use EZ curl or straight bar with shoulder width. Most of the triceps extension stuff has been fairly narrow grip so I got out the pulldown bar for these. I started out really, really light as the rope triceps had wounded my pride. This style felt like nothing so I ended up taking big jumps. Even the top weight might have been too light for medium heavy set. At least I know that I can add weight to that stack if needed. Home to stretch, eat and recover. Two days of rest and then back to the regular schedule.
Comments: Moved up this workout a day to try and have time for social activities on my usual day. Was going to be interesting so I didn’t get as much sleep as I would like on the weekend to catch up. But it is was time well spent. Arnold details were to be posted (they are now as of this post) so I was still curious about what the emphasis was going to be. Right knee aching, right side of my lower body tight. Left side lower back I feel where the disc bulge is but it isn’t nearly as bad as it was when I was in VA two weeks ago. So that seems to be getting better at least. Just noting it is present. I had made sure I had my copper sleeves if my knee decided to suck today. Exercise bike to warm-up. Heart rate got up to 158 bpm. A little elevated but not terrible. Just beat the pacer today to the finish. Calves felt ok. Goblet squats had the aches in the knees again. Otherwise fine. Aching knees on RDLs too but it seemed to be fine on my muscles. As it seems to be the case when the knees are acting up. Band rows felt good but my back. I was expecting a bit more discomfort after the heavy upper back stuff. The push-ups weren’t the best today. Shoulder tightness. I kind of expected this with the idea that my tight traps is what is doing it and last time I had a deep tissue massage. Not a full regression so I’m optimistic. Plank was pretty standard. Abs were a bit tight but still easy. Needed the biceps stretching today. Hip swings loosened up my lower back and hips some as well on both sides. More hips than lower back. Circus was back in town for the dumbbell. Work up to the EMOM with the pauses and holds. I did some practice dip and drives with no implement to see what stance and knee movement pattern felt best. I took what I learned by accident last time with the spring collars. I didn’t need them with the other collars but it made it so that the dumbbell was the size of the empty bell. I think this was the missing piece to make the jump from the plates to the empty bell work. I decided it was best to put on some support gear with how last time went. While it is 80% of my best that I’ve done since injury, it is closer to 93% of my best with the style of hold and pause. Definitely some slop in the first two working up from the bell to the EMOM weight with my right side. But when it was time to go, the reps went well mostly. I kind of realized that I was still facing the mirror as I cleaned the third lift and remember that looking at the dumbbell seemed to work better. I remembered that for the fourth rep but I wasn’t prepared for it to tilt and slide before I went so I was out of position to lock it out and had to adjust and redo it. Last rep I got it all together and it was perfect. Switched to the other side. Took the first two singles to get used to the dumbbell. I may have got a new thought on the technique with the rack. I’ve always thought of the arm having to be perpendicular to the floor and the dumbbell parallel. But I think that I just need to have the dumbbell snug and go from there. I’m curious how it will translate to my jerk style and heavier weight. I felt the cleans for the left side were especially crisp. Rows followed that. I was going for five plates this time. I regretted not trying it last time. Just worked up doing plate jumps. Took very short rest for the first three sets. Felt surprisingly good. I was expecting some resistance with the workout I did Saturday. Four plates was easy. Five plates was a supreme struggle. I did not have another rep there. At least not one that I would count as good that is. Time for that weird press exercise from last time. Meant I just got off the row and was going to press it. I wasn’t sure how it would go as my shoulder felt achy on the modified push-ups. Thankfully no issues. I put a bit more weight on for the warm-up set as 50lbs was nothing. The jumps seemed to work well today. I was better prepared for how it would feel. I only put 5lbs on the top set from last time as that was terribly difficult and like half the reps were soft lockouts. I was quite surprised that I didn’t have any of that today and only had to reset to get the last two reps. I guess I adapted to this movement pattern quick. Last thing was triceps. I was supposed to do them last time this workout came up but I overlooked it. High rep stuff. Indicated to use EZ curl or straight bar with shoulder width. Most of the triceps extension stuff has been fairly narrow grip so I got out the pulldown bar for these. I started out really, really light as the rope triceps had wounded my pride. This style felt like nothing so I ended up taking big jumps. Even the top weight might have been too light for medium heavy set. At least I know that I can add weight to that stack if needed. Home to stretch, eat and recover. Two days of rest and then back to the regular schedule.
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