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
13” Thick Bar Jack Stand Pulls
(straps)
102x5
200x3
Added Suit
290x1
380x1
470x1
560x1
622x1 (misload)
16” Thick Bar Jack Stand Pulls
(straps,suit)
125x1
215x1
305x1
395x1
445x1
500x9
Precor Leg Extensions (1 Second
Holds)
60x10
100x10
140x10
180x28
Precor Seated Leg Curls
135x10
185x5
235x25
60x10
100x10
140x10
180x28
Precor Seated Leg Curls
135x10
185x5
235x25
Precor Angled Single Leg Presses
186x10/10
256x5/5
306x5/5
356x5/5
406x40/40 PR+10lbs
406x40/40 PR+10lbs
Precor Inner Thigh Machine (1 Second Holds)
125x10
165x5
205x19 PR+3 reps
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
Precor Outer Thigh Machine (1 Second Holds)
125x10
165x5
205x26 PR+2 reps
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
Seated Calf Raises
+45x10
+90x10
+135x5
+180x5
+200x6/14 partial reps
Hanging Knee Raises
BWx54 PR+2 reps
Hanging Knee Raises
BWx54 PR+2 reps
Back Extensions
BWx10
BW+45x10
BW+90x15
Inflight Fitness Multi-Hip/Glute
Machine
100x10/10
173x30/30
Stretching
Comments: This week was less stressful than last but I don’t think that will last. Body was feeling a little beat from the previous workout. My lower back was a little achy around the injury site and I was having muscle spasms (no pain, just twitchy) so I was doing my best to help with heat and TENS unit. Knee has at least not been an achy mess. I was really tired Thursday after work and it was in the mid 70’s. Figured I needed to take a little longer of a break from walking to let my knee get to feeling normalish. I really wanted this session to go well but my fatigue and my back were probably going to hamper it. Upright bike again for the warm-up. Knee didn’t bother me so a good sign. Heartrate only up to 128bpm so a little more than last week. Calf raises felt good. Box touches were also good. Bird dogs were ok too. Thick bar pulls to lead off the lifting again. This has been changed considerably for heading into the peak. Starting things off with contest height 13” working up to a single and then stripping things down and working up to a weight to rep on 16”. This I change I knew was going to make this workout a long one. Despite not looking like much on paper, suited deadlift stuff takes a long time, especially when two lifts are involved. For the 13” pulls, I had set weights, working up to 560lbs and then deciding where to go from there. This would be my last single for this leading up to the contest and I really wanted to get contest weight. Things didn’t go well as I misloaded the first weight by 8lbs. Light stuff didn’t feel bad but once I got over 400lbs, I was feeling it. 560lbs was hard. My choices were to go 630-650lbs and with how it felt, I think I should’ve just stopped there at 560lbs. But I needed to do one more single so that I had my numbers to go off of. So I figured that I’d do 630lbs. But the weight combination wouldn’t fit with the collars on so I elected to do 632lbs instead. I got set and pulled. Felt as heavy as that first missed rep at the beginning of the cycle. It stalled the whole way but I wasn’t going to miss a rep and I wasn’t going to hitch it. Felt like my head was going to pop. I was pleased that I got it up despite it feeling so damn hard. Then as I was setting things up to do the next lift, I realized I had misloaded this by 10lbs so it was only 622lbs. No PR lift here. So mad but I think I would’ve been madder to miss this lift since it was a weight I had already done. And this was the first thing of the night so it was going to be long session. Plan was to elevate the bar 3” and work up to 80% and do a rep set shy of failure. I was feeling like crap. I don’t have a lot of practice with reps in a suit and the most I’ve done is a triple. Can’t get much quad drive at this height so a lot back and hamstrings. I was in the suit for a long time and it was becoming painful on the skin of my inner thighs. I wanted the workout to end. Felt like my right pec was going to crap on my last work up single. Suit is deceptive in that the weight feels no lighter, it just moves or it gets lifted. So every rep felt difficult and heavy on my body but I kept lifting. There is no resting in this deadlift like with a barbell as the bar is so thick it sticks off the thighs and the weight is forward, fatiguing the posterior chain even at lockout. I couldn’t guarantee that I’d get ten and not feel like I didn’t have a rep or two left in the tank. This had me worn out and I still had repapalooza to deal with. Leg extensions with pauses/holds at the top. I was expecting numbers to be down a lot. I say this even knowing that they went up last week when they felt fatigued. But last time even then I wasn’t yawning while sitting on the machine. Knees achy at the start but seemed to be better as I went. I really wish my legs were as tired as I was but I still got close to 30 reps here. Leg curls afterwards. 10lbs more and curling away. Next week is going to be the full stack. Hamstrings were feeling pretty cooked from deadlifts but the work up weights were easy. Little harder with the working set. Reps dropped a little here too. Downstairs for one legged leg presses. With my yawning, I was not looking forward to these. Working up the weights felt 50lbs heavier than they did last week. This was going to be the first time doing over 400lbs per leg. I was hoping that I’d drop down into the 20’s. But nope, my legs are dumb and decided I should get another 40 reps per leg. Back upstairs for more machines. Inner/outer thigh work after that. These are starting to feel more natural and I’m getting close to matching my numbers without pauses. I was a sweaty mess and was soaking my workout sheet between sets. Seated calf raises downstairs after that. Plate jumps again but after those sets, add 20lbs on top of that for the “work set”. Tried filming from a different angle. Still feels absurdly heavy going over 3 plates on this. Lowest reps on any exercise besides the singles on this day happen here. Partials were ok. These should help me with those short bursts I need to make with the sandbag tosses. Hanging leg raises up next. Chalking up the hands due to sweat and because it seems to let me hang there longer anyways without hampering the set. I was expecting maybe 40 with how exhausted I was feeling but managed to get 2 extra reps from last week. Back extensions were fine. Getting better at these and I feel soon I’ll be beating my PRs here with how I used to hold the weights which should lead to improvements. Then it was back upstairs for rotary style hip glute machine. These have been moved to the end so that I am more fatigued and perhaps won’t do so darn many. I realized while collecting up all the extra add-on weights that there is a set of 6.5lbs and 5lbs. The ones I used last week were the 5lbs so it was 160lbs, not 163lbs. This week I put them all on there. The bigger extra weights had the added advantage of sliding against the back of the machine so it added friction and made it even harder. Still managed 30 reps which should tell you something. Glutes were burning after that. It was also really late so rather than cook dinner, I got more burritos. Stretched, ate and recovered. Knowing I can sleep in tonight is a plus.
100x10/10
173x30/30
Stretching
Comments: This week was less stressful than last but I don’t think that will last. Body was feeling a little beat from the previous workout. My lower back was a little achy around the injury site and I was having muscle spasms (no pain, just twitchy) so I was doing my best to help with heat and TENS unit. Knee has at least not been an achy mess. I was really tired Thursday after work and it was in the mid 70’s. Figured I needed to take a little longer of a break from walking to let my knee get to feeling normalish. I really wanted this session to go well but my fatigue and my back were probably going to hamper it. Upright bike again for the warm-up. Knee didn’t bother me so a good sign. Heartrate only up to 128bpm so a little more than last week. Calf raises felt good. Box touches were also good. Bird dogs were ok too. Thick bar pulls to lead off the lifting again. This has been changed considerably for heading into the peak. Starting things off with contest height 13” working up to a single and then stripping things down and working up to a weight to rep on 16”. This I change I knew was going to make this workout a long one. Despite not looking like much on paper, suited deadlift stuff takes a long time, especially when two lifts are involved. For the 13” pulls, I had set weights, working up to 560lbs and then deciding where to go from there. This would be my last single for this leading up to the contest and I really wanted to get contest weight. Things didn’t go well as I misloaded the first weight by 8lbs. Light stuff didn’t feel bad but once I got over 400lbs, I was feeling it. 560lbs was hard. My choices were to go 630-650lbs and with how it felt, I think I should’ve just stopped there at 560lbs. But I needed to do one more single so that I had my numbers to go off of. So I figured that I’d do 630lbs. But the weight combination wouldn’t fit with the collars on so I elected to do 632lbs instead. I got set and pulled. Felt as heavy as that first missed rep at the beginning of the cycle. It stalled the whole way but I wasn’t going to miss a rep and I wasn’t going to hitch it. Felt like my head was going to pop. I was pleased that I got it up despite it feeling so damn hard. Then as I was setting things up to do the next lift, I realized I had misloaded this by 10lbs so it was only 622lbs. No PR lift here. So mad but I think I would’ve been madder to miss this lift since it was a weight I had already done. And this was the first thing of the night so it was going to be long session. Plan was to elevate the bar 3” and work up to 80% and do a rep set shy of failure. I was feeling like crap. I don’t have a lot of practice with reps in a suit and the most I’ve done is a triple. Can’t get much quad drive at this height so a lot back and hamstrings. I was in the suit for a long time and it was becoming painful on the skin of my inner thighs. I wanted the workout to end. Felt like my right pec was going to crap on my last work up single. Suit is deceptive in that the weight feels no lighter, it just moves or it gets lifted. So every rep felt difficult and heavy on my body but I kept lifting. There is no resting in this deadlift like with a barbell as the bar is so thick it sticks off the thighs and the weight is forward, fatiguing the posterior chain even at lockout. I couldn’t guarantee that I’d get ten and not feel like I didn’t have a rep or two left in the tank. This had me worn out and I still had repapalooza to deal with. Leg extensions with pauses/holds at the top. I was expecting numbers to be down a lot. I say this even knowing that they went up last week when they felt fatigued. But last time even then I wasn’t yawning while sitting on the machine. Knees achy at the start but seemed to be better as I went. I really wish my legs were as tired as I was but I still got close to 30 reps here. Leg curls afterwards. 10lbs more and curling away. Next week is going to be the full stack. Hamstrings were feeling pretty cooked from deadlifts but the work up weights were easy. Little harder with the working set. Reps dropped a little here too. Downstairs for one legged leg presses. With my yawning, I was not looking forward to these. Working up the weights felt 50lbs heavier than they did last week. This was going to be the first time doing over 400lbs per leg. I was hoping that I’d drop down into the 20’s. But nope, my legs are dumb and decided I should get another 40 reps per leg. Back upstairs for more machines. Inner/outer thigh work after that. These are starting to feel more natural and I’m getting close to matching my numbers without pauses. I was a sweaty mess and was soaking my workout sheet between sets. Seated calf raises downstairs after that. Plate jumps again but after those sets, add 20lbs on top of that for the “work set”. Tried filming from a different angle. Still feels absurdly heavy going over 3 plates on this. Lowest reps on any exercise besides the singles on this day happen here. Partials were ok. These should help me with those short bursts I need to make with the sandbag tosses. Hanging leg raises up next. Chalking up the hands due to sweat and because it seems to let me hang there longer anyways without hampering the set. I was expecting maybe 40 with how exhausted I was feeling but managed to get 2 extra reps from last week. Back extensions were fine. Getting better at these and I feel soon I’ll be beating my PRs here with how I used to hold the weights which should lead to improvements. Then it was back upstairs for rotary style hip glute machine. These have been moved to the end so that I am more fatigued and perhaps won’t do so darn many. I realized while collecting up all the extra add-on weights that there is a set of 6.5lbs and 5lbs. The ones I used last week were the 5lbs so it was 160lbs, not 163lbs. This week I put them all on there. The bigger extra weights had the added advantage of sliding against the back of the machine so it added friction and made it even harder. Still managed 30 reps which should tell you something. Glutes were burning after that. It was also really late so rather than cook dinner, I got more burritos. Stretched, ate and recovered. Knowing I can sleep in tonight is a plus.
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