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
Superset: Band Rows/ Modified Angle
Push-ups
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
Biceps Stretches
20 Seconds
20 Seconds
Wide Grip Pulldowns
70x15
100x10
130x5
160x5
Wide Grip Pulldowns
70x15
100x10
130x5
160x5
190x5
220x23 PR+20lbs & 1 rep
Cybex Eagle NX Rows
100x5
150x5
100x5
150x5
200x5
240x22
Precor Pec Flyes
85x10
125x8
240x22
Precor Pec Flyes
85x10
125x8
165x8
205x26 PR+1 rep
One Arm Dumbbell Rows (supported)
One Arm Dumbbell Rows (supported)
50x5/5
70x5/5
90x5/5
110x15/15 PR+10lbs
Push-ups (1 second pauses)
BWx10
BW+25x20 PR+3 reps
BW+45x9
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Moved the week back a day to accommodate other plans. Had chiro on Monday and I was feeling pretty good before that. Wanted to get that decompression in since I’ll be back to deadlifting this week. Biceps were tight from sandbag stuff again. To be expected. Weather has been up and down. AMT to start off the session. 152bpm highest reading. Felt good. Calf work was easy, right calf was just really tight. Box touches felt good. Bird dogs were ok. This might just be one where it feels best on the weekend training like some things feel with my knees. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing but strong. Biceps stretch felt good. On to the workout. First up was pulldowns with the wide grip. Same as last week with the work up sets and then rep until I die. Pulldowns had a few more reps before the low rep stuff and the jumps were bigger. Added 20lbs to the top set. I was not expecting over 20 reps with how I was feeling, especially with my right biceps feeling tight. But I felt good. Then it was upstairs for the machines. Machine rows were next. I knew these were going to take a hit after the effort on the pulldowns and how my right biceps was feeling. First two work up sets were easy. I’m just glad nothing felt like it was “tweaked” on the top set. 10lbs more than last time but dropped half dozen reps off it. Still a lot of reps and with pulldowns right beforehand, it would surprising if these weren’t tough. Pec flyes after that. Upper body was feeling stiff. Weight the same as last week so I had to try and beat my numbers. Work up sets felt good but I knew it was going to be difficult to match last week with how I was feeling. Felt hard after ten reps. It was a max effort to get that last rep haha. Back downstairs for one arm dumbbell rows. I was advised to stagger my stance this week to take pressure off the bracing arm. I think I got it right. More workup sets with smaller jumps. My main concern was the right biceps acting up and the altered stance bothering my lower back. It was an unknown. I managed to match the reps with 10lbs more. I think it’s because the handle on the dumbbell is grippier. But it will be this style for anything over 100lbs anyways at the gym. Push-ups followed that. First set no weight felt ok but not as easy as last week. This time, it was a max rep set with 25lbs on my upper back and then another with 45lbs. Obviously not going to get the best numbers with the heavier weight but it’s part of the plan. Triceps were just dead after getting 20 reps on that first set. Knowing how fatigued I was, I knew that ten would be a good goal for the next set. Fatigue set in fast (didn’t feel like it was going to crush me) and ended up one rep shy. Without the prefatigue, these should improve. Planks to finish off the session. Got done this workout pretty quick despite the heavier sets so home to stretch, make dinner and relax.
Comments: Moved the week back a day to accommodate other plans. Had chiro on Monday and I was feeling pretty good before that. Wanted to get that decompression in since I’ll be back to deadlifting this week. Biceps were tight from sandbag stuff again. To be expected. Weather has been up and down. AMT to start off the session. 152bpm highest reading. Felt good. Calf work was easy, right calf was just really tight. Box touches felt good. Bird dogs were ok. This might just be one where it feels best on the weekend training like some things feel with my knees. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing but strong. Biceps stretch felt good. On to the workout. First up was pulldowns with the wide grip. Same as last week with the work up sets and then rep until I die. Pulldowns had a few more reps before the low rep stuff and the jumps were bigger. Added 20lbs to the top set. I was not expecting over 20 reps with how I was feeling, especially with my right biceps feeling tight. But I felt good. Then it was upstairs for the machines. Machine rows were next. I knew these were going to take a hit after the effort on the pulldowns and how my right biceps was feeling. First two work up sets were easy. I’m just glad nothing felt like it was “tweaked” on the top set. 10lbs more than last time but dropped half dozen reps off it. Still a lot of reps and with pulldowns right beforehand, it would surprising if these weren’t tough. Pec flyes after that. Upper body was feeling stiff. Weight the same as last week so I had to try and beat my numbers. Work up sets felt good but I knew it was going to be difficult to match last week with how I was feeling. Felt hard after ten reps. It was a max effort to get that last rep haha. Back downstairs for one arm dumbbell rows. I was advised to stagger my stance this week to take pressure off the bracing arm. I think I got it right. More workup sets with smaller jumps. My main concern was the right biceps acting up and the altered stance bothering my lower back. It was an unknown. I managed to match the reps with 10lbs more. I think it’s because the handle on the dumbbell is grippier. But it will be this style for anything over 100lbs anyways at the gym. Push-ups followed that. First set no weight felt ok but not as easy as last week. This time, it was a max rep set with 25lbs on my upper back and then another with 45lbs. Obviously not going to get the best numbers with the heavier weight but it’s part of the plan. Triceps were just dead after getting 20 reps on that first set. Knowing how fatigued I was, I knew that ten would be a good goal for the next set. Fatigue set in fast (didn’t feel like it was going to crush me) and ended up one rep shy. Without the prefatigue, these should improve. Planks to finish off the session. Got done this workout pretty quick despite the heavier sets so home to stretch, make dinner and relax.
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