5 Minutes Precor Upright Bike
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
18” Box Squats
broomstickx10
45x10
95x10
135x10
Precor Leg Extensions (1 Second
Holds)
60x11
90x10
120x10
150x10
Precor Seated Leg Curls
125x10
165x10
205x26
60x11
90x10
120x10
150x10
Precor Seated Leg Curls
125x10
165x10
205x26
Precor Angled Single Leg Presses
146x10/10
216x5/5
266x5/5
316x5/5
366x28/28
366x28/28
Inflight Fitness Multi-Hip/Glute Machine
70x10/10
110x10/10
150x27/27
Precor Inner Thigh Machine
125x10
165x10
205x20
Precor Outer Thigh Machine
125x10
165x10
Precor Outer Thigh Machine
125x10
165x10
205x25
Seated Calf Raises
+45x15
+90x10
+135x10
+165x10/10 partial reps
Seated Calf Raises
+45x15
+90x10
+135x10
+165x10/10 partial reps
Hanging Knee Raises
BWx25
BWx25
BWx25
Back Extensions
BWx10
BW+45x8
BW+90x6
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Feeling stiff in the upper body and obliques from the max rep stuff haha. Rainy weather today. Lower back was acting up a little on the drive to the gym after work. Going to happen as I get back to normal training I guess. This was going to be a much longer workout with all the exercises and sets. Trying out the upright bike for this day to see how my knees Heartrate got up to 137bpm and that was due to me pushing it the last 20-30 seconds, otherwise it would’ve been 130 at most. Not sure yet on the knee thing yet. Calf raises felt good. Strong but tight. But not feeling the usual ankles aches I sometimes get when I get back to the harder stuff. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like it is stiff in my lower back but it’s getting better. Machineaggeddon after the light box squats. Box squats were feeling pretty good. I took a broom stick from the corner for the bodyweight set. Feels better and it teaches me to have the upper back tight rather than just “guessing” where my back and hands should be. I got the idea from thinking about using the PVC pipe for overhead that one day to work my split jerk. I messed up on these by not fully reading the workout. I assumed it was sets of ten like it has been but nope. Only supposed to be fives after the first two sets. I didn’t notice this was the case until I did the set with 95lbs. I just went for ten with 135lbs to be a completionist. Didn’t feel too bad today. Leg extensions with pauses/holds at the top were next. Easy stuff, no real knee aches. Not doing max reps on these today. Calm before the storm. I did an extra rep as I was a little distracted by a change in the gym (I’ll get to that later). Leg curls after. Felt really good here. Hamstrings felt strong and in control. I felt maybe my numbers were down but last time I did these high reps was with 30lbs less. Downstairs for one legged leg presses. These were going to suck. Light warm-up and then 50lbs jumps with low reps for the top set. I really had no idea what kind of reps I would be hitting but I knew this was going to take a bit out of me and I’d need to rest before attacking the other side. I was not expecting 20, let alone close to 30 reps here. After a while, I was thinking “stop lifting it so much, you got to beat this next time! And you got to do all those moving events Saturday!” I was stumbling around like a drunk cat both times I got out of the machine. Haven’t had that sensation for a few months haha. Back upstairs for more machines. Now for the cause of my distraction. They replaced two of the machines upstairs that were Cybex. That included the glute machine and it is way different looking from the old one. A lot of women use this one so there was a lot of foot traffic and confusion. No knee pad, you stay bent over with no support and the “foot pad” is a rounded bar. I gave it a shot but I don’t fit in it and my foot slipped off the bar one time and I was like that’s a bunch of nope. Now they also got a rotary hip machine. I’ve used that a while back when I had to rehab my hamstring tendon. I figured it was worth a shot. Stack only goes to 150lbs and no way to add more weight like the other one. It could work but I’m already doing really high reps. I lost count on the strong side and thought I had done only 24 reps but I needed to do three more to even out. Inner/outer thigh work after that. As I mentioned, inner thigh is way tougher now. It was a struggle to get those 20 reps on that. Outer thigh is stupid easy at lighter weights but I definitely felt resistance when I was doing the full stack. Felt strong but got those fibers fatigued quick I guess. Seated calf raises downstairs after that. Repeating the same workout I did right before the Arnold. First two sets felt like nothing. Third set felt tough haha. Took my time then for the last set. And to think I thought that four plates was easy coming on these. Hanging knee raises were pretty good and felt good on my lower back. Easy enough that it wasn’t a struggle. Back extensions also felt good. Another repeat of weights and sets like the calf stuff. Planks to finish off the session. Late and I had to debate between cooking tacos or just mircrowaving food. Decided tacos tomorrow so I can get sleep tonight.
Comments: Feeling stiff in the upper body and obliques from the max rep stuff haha. Rainy weather today. Lower back was acting up a little on the drive to the gym after work. Going to happen as I get back to normal training I guess. This was going to be a much longer workout with all the exercises and sets. Trying out the upright bike for this day to see how my knees Heartrate got up to 137bpm and that was due to me pushing it the last 20-30 seconds, otherwise it would’ve been 130 at most. Not sure yet on the knee thing yet. Calf raises felt good. Strong but tight. But not feeling the usual ankles aches I sometimes get when I get back to the harder stuff. Box touches were ok. No issues there. Bird dogs were ok too. Still feels like it is stiff in my lower back but it’s getting better. Machineaggeddon after the light box squats. Box squats were feeling pretty good. I took a broom stick from the corner for the bodyweight set. Feels better and it teaches me to have the upper back tight rather than just “guessing” where my back and hands should be. I got the idea from thinking about using the PVC pipe for overhead that one day to work my split jerk. I messed up on these by not fully reading the workout. I assumed it was sets of ten like it has been but nope. Only supposed to be fives after the first two sets. I didn’t notice this was the case until I did the set with 95lbs. I just went for ten with 135lbs to be a completionist. Didn’t feel too bad today. Leg extensions with pauses/holds at the top were next. Easy stuff, no real knee aches. Not doing max reps on these today. Calm before the storm. I did an extra rep as I was a little distracted by a change in the gym (I’ll get to that later). Leg curls after. Felt really good here. Hamstrings felt strong and in control. I felt maybe my numbers were down but last time I did these high reps was with 30lbs less. Downstairs for one legged leg presses. These were going to suck. Light warm-up and then 50lbs jumps with low reps for the top set. I really had no idea what kind of reps I would be hitting but I knew this was going to take a bit out of me and I’d need to rest before attacking the other side. I was not expecting 20, let alone close to 30 reps here. After a while, I was thinking “stop lifting it so much, you got to beat this next time! And you got to do all those moving events Saturday!” I was stumbling around like a drunk cat both times I got out of the machine. Haven’t had that sensation for a few months haha. Back upstairs for more machines. Now for the cause of my distraction. They replaced two of the machines upstairs that were Cybex. That included the glute machine and it is way different looking from the old one. A lot of women use this one so there was a lot of foot traffic and confusion. No knee pad, you stay bent over with no support and the “foot pad” is a rounded bar. I gave it a shot but I don’t fit in it and my foot slipped off the bar one time and I was like that’s a bunch of nope. Now they also got a rotary hip machine. I’ve used that a while back when I had to rehab my hamstring tendon. I figured it was worth a shot. Stack only goes to 150lbs and no way to add more weight like the other one. It could work but I’m already doing really high reps. I lost count on the strong side and thought I had done only 24 reps but I needed to do three more to even out. Inner/outer thigh work after that. As I mentioned, inner thigh is way tougher now. It was a struggle to get those 20 reps on that. Outer thigh is stupid easy at lighter weights but I definitely felt resistance when I was doing the full stack. Felt strong but got those fibers fatigued quick I guess. Seated calf raises downstairs after that. Repeating the same workout I did right before the Arnold. First two sets felt like nothing. Third set felt tough haha. Took my time then for the last set. And to think I thought that four plates was easy coming on these. Hanging knee raises were pretty good and felt good on my lower back. Easy enough that it wasn’t a struggle. Back extensions also felt good. Another repeat of weights and sets like the calf stuff. Planks to finish off the session. Late and I had to debate between cooking tacos or just mircrowaving food. Decided tacos tomorrow so I can get sleep tonight.
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