A.
Close Grip Bench Press - 1 RM / Heavy Single
B.
CGBP - 3x2 @ 90% of today’s single
3x3 Chin-ups - AHAP
Rest 2 minutes
C.
3x3
Neutral Grip Bench Press
DB Row
Rest :90
D.
3x8-12 - close to failure
Machine Incline Bench
Lat Pull Down
Rest :90
E.
3x8-12 - close to failure
Machine Shoulder Press
Machine Row
Rest :90
F.
10 Sets:
250m Row
Rest :60
Had a very chill lower body / ab workout today ... travel/moving/life/parenting stress is definitely getting the best of me... I didn't have it in me to do anything hard. Just got in some lower RPE stuff and got a light leg pump.
A.
Seated Leg Press Machine
4x10
Rest :90
-160#, 180#, 200#, 200#
B.
Leg Extensions
4x10
Rest :90
-180# across
C.
Leg Curls
4x10
Rest :90
-160# across
D.
Seated Leg Press Calf Raises
4x15
Rest :90
-180# across
E.
Cable Rotations/ low to high –
3x10 each
Cable Crunch – 3x20
Cable Rotations/ High to low –
3x10each
Minimal Rest
-Complete
F.
SupineToes to Bar – 3x10
Turkish Sit Ups (2x20# KB) – 3x10
KB Side Plank – 3x30 sec each w/ 20# KB
Minimal Rest'
-Complete
4 Mile Hill Run
-This took just over 40 minutes ... lots of rolling hills and the last 1/2 mile straight up hill ... despite being a shorter distance this was a very tough run. Perfect weather and very enjoyable ... about 70 degrees and sunny when I ran around 0900.
Today was overall a decent workout, not very taxing and nice to sneak while on vacation... have been hugely stressed out with moving stuff / long weekend at home with an infant and a sick toddler ... haven't been doing well, but I was grateful to get this in and sweat and move a bit.
A.
Leg Lift Hold – 3x1 min
V-ups - 3x20
Legs Lifts – 3x10
Minimal Rest
-Complete
B.
Plank – 3x:60
Side Plank x :30 each side
Rest :60
-Complete
C.
3x15
Seated DB Curls
Rest :30
DB OH Tri Extensions
Rest :90
-2x25# for curls, 60# extensions
D.
3x15
EZ Bar Spider Curls
Rest :30
DB Kickbacks
Rest :90
-60# curls, 2x15# kickbacks
E.
3x15
Tricep Extension Machine
Bicep Curl Machine
:60
-Complete
F.
Row 5k
-19:24 ... took this at a moderate pace, goal was to go sub 20:00 / keep the row below a 2:00 / 500m pace ... not too taxing, but was a nice sweat.
Today was a solid workout overall ... I got a massive arm pump from this, which was fun. I overall cut the volume down a bit and I have a massive amount of life stress going on (sick toddler, moving to Hawaii etc.) Anyway, got in what I could and overall got a solid pump.
A.
3x15-20 Incline Bench Press - RPE 8 on the first sets, ME on the 3rd set
3x10 3 Way Raise
Rest 2 minutes
-115# x 20, 125# x20, 135# x18 ... 3x10 with 2x5# plate
B.
3x15
Strict Pull-ups
3x15 (each arm) SA Seated DB OH Press
Rest 2 minutes
-BW pull-ups, 35# strict press
C.
3x8-12 each FAIL in
the 8-12 range.
BB Skull Crushers
BB Curls
90 sec rest
-80# across
D.
3x8-12 each FAIL in
the 8-12 range.
ALT DB Hammer Curls
DB Skull Crushers
90 sec rest
-35# DB across
E.
3x15
Tricep Push Downs - squeeze
for one at bottom
Zottman Curls
Rest 1 min
-55# push-downs, 2x15# DB for ZC
Today was overall a really solid workout at home ... had to modify a bit of the accessory stuff similar to yesterday, but still got a lot out of this.
A.
5/3/1
Week 1 (5's): 65% (255#) x 5, 75% (295#) x 5, 85% (335#) x 5+
Back Squat
-8 Reps @ 335#
B.
Front Squat
6-4-3-3-4-6
Rest 2-3 mins
-185# x 6, 235# x 4, 285# x3 for 2 sets, 235# x 4, 185# x 6
C.
3x6 each Reverse Back Racked Lunge
3x8 Double KB Romanian Deadlift
Rest 2 mins
-165# for the lunges and 2x70# for the KB deadlifts
D.
3 Sets:
Banded HSC x 10 reps
Standing Calf Raises x 10-15 reps
Rest :60
-1 purple band on the HSC and 3x15 with 165# for the CR
E.
Every 2 for 10 (5 sets):
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)
-Complete
Overall had a solid upper body pump ... happy to get this at home, had to modify a few things slightly, but overall still had a great workout.
A.
5/3/1
Week 1 (5's): 65% (165#) x 5, 75% (185#) x 5, 85% (210#) x 5+
Bench Press
-Complete, 9 reps at 210#
B.
Close Grip Bench Press
10-8-6-4-4
Face Pulls
4x10
Rest 2-3 mins
-155# x 10, 165# x 8, 185# x 6, 205# x 4, 210# x 3 (fail - didn't get all 4 reps), face pulls with 1 red band
C.
Supinated Grip Strict Pull-ups
10-8-6-4-4
Behind the Neck Press
4x8
Rest 2 mins
-BW for 10,8 and then 25# for 6 and 35# for sets of 4 ... press went 75#, 85#, 95#, 100#
D.
3x6 Each Neutral Grip Single
Arm DB Bench Press
3x6 each DB Row
Rest :90
-75# press, 100# row
E.
3x8-12 - close to failure
DB Flyes
Lat Pull-Downs
Rest :90
-2x25# for flyes, 160# lat pull-downs
F.
3x8-12 - close to failure
DB Seated Shoulder Press
Bodyweight Rows (on racked barbell)
Rest :90
-2x35# DB for the pressing and BW rows
