11-5 Legs
Get Loose
Iso Crutch Squeeze x 10 count
Clamshell x 12
2 pairs
Iso Leg Spread x 10 count
Adductor Raise x 12
2 pairs
Iso Deadlift in Rack
Pin 4 x 3 x 3
Pin 3 x 3 x 3
Pin 2 x 3 x 3
Between iso “sets” I did
Band leg curl x 20 x 2
Leg Extension x 20 x 2
45 Back Raise x 8 x 2
Heels elevated BW squat x 8 x 2
1 Foot Tibia Raise x 10 (kinda)
1 Leg Calf Raise x 10
3 sets
I reached pin 2 on the iso deads, and did a few more reps on other junk than last week. Pin 1 next week. Very exciting.
Some nice woman benched 125 for a few sets of 5. Not bad!
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Love the training going on obviously but just wanted to say you have the cutest family!
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Thanks man! I’m the luckiest guy around.
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11-7 Lats/Triceps
Get loose
Band Pullover Laying on Incline Bench
x 25 x 3 sets
1 Arm Pulldown, Neutral Grip
x 10 x 4 sets
Kettlebell Row
x 12 x 3 sets
Single Arm Cross Body Cable Tricep Extensions x 20
Wrist Lever Action with Stick, stick backwards, pinkies towards wrist x 20
x 3 pairs
Shoulder Internal/External Rotation, overhead x 5
PJR Pullovers x 15
x 4 sets
Band Pushdowns/Extensions
x 25 x 3 sets
Another good one. Its been like 3+ weeks since I did the particular workout so it was easy to go a little harder and still leave a little bit for next time.
Shoulders have been feeling good with int/ext rotation junk between sets. Bicep and tricep stuff has been feeling smooth with the wrist work between sets. I’ll keep that up until I forget about it and my joints start hurting. Then I’ll spend some time working through some less effective stuff before I remember it again. In an endless cycle…
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How long does it take you to loosen up
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11-9 Chest/Biceps
Get Loose
Pec Deck with decline slump
x 20/15/15
Decline Smith Machine Bench Press
x 10 x 4 sets
Converging Incline Machine
x 12 x 3 sets
Wrist Rotation x 8/9/10
Arnold Curl with Kettlebell x15
3 pairs
Wrist Roller x backwards/forwards x 2
Chain Incline Curl x 19
3 pairs
Another step forward. Good workout.
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Today I spent 10 minutes getting ready to lift.
Stretch Lat
Stretch Pec/Bicep
Stretch Trap
Swing dumbbells up overhead x 20
Internal/External Rotation with hanging weight x 5
Band Tricep Pushdown x 30
Twice through
This was pretty average, I felt OK going in so it wasn’t super extensive.
But if I was doing something tough like squatting or deadlifting, and my back was tight and sore walking in, I could easily spend 20 minutes hitting some stretches and light moves for hamstrings, abs and hips.
11-11 Legs
Today’s Loosening
Neck Circles x 10 each way
Arm circles forward, small to big x 10
Arm circles backwards, small to big x 10
Hip circles (like hula hoop) X10 each way
Knee circles x 10 each way
1 foot Ankle circles x 10 each way
Standing hamstring stretch x 2
Seated glute/piriformis stretch x 2
Standing crotch stretch x 2
1/2 kneeling hip/quad stretch x 2
McGill Curl Up x 5 each side
Multifidis Raise on all fours x 5 each side
twice around
11 minutes
Then home legs workout
Band monster walk x 8 x 3 sets each way
Band pull through x 12/12/15/18
Kneeling Squat x 12/12/18
Band resisted landmine motion x 8/8/10
Tibialus Raise x 15
Single Leg Calf Raise x 15
4 pairs
The woman said I had to stay home and watch the kid. I agreed if she’d come up with a workout for me. So this one was straight from coach. These moves weren’t Heavy but they were challenging to my ability to brace properly and the ends of the ROM. Like they stretched out my knees, upper hams and crotch. The last sets felt smoother and moved farther than the first sets. Thanks coach!
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11-13 Traps/Triceps
Warm up
4 way neck vs mini band x 8
Stretch lat
Upper back extension leaning over bar all x 5
Stretch pec/bicep
Low trap raise x 8
Stretch trap
Twice around, about 6 minutes
Hanging KB Shrug, Chest Supported. Some internal/external rotations between sets
x 20 x 3 sets
Chinese Row
x 10 x 4 sets
Nomad Row
x 12 x 3 sets. Plus a couple junk ones figuring out what handle to use.
Wrist lever, pinkie side x 15
Neutral Grip Band Pulldown x 30
3 pairs
Smith Machine Kaz Press
x 10 x 4 sets
Floor Tricep Extensions with Chains
x 22 x 3 sets
Another good one. Chinese rows were up like 30 pounds from last time.
Nomad rows were like seated cable facepulls, from the RT Nomad thread. I used 2 D-handles, no extenders necessary. Anyway, the move was good, like the front anchored cable upright rows i used to do, only even more horizontal.
Kaz Press was cool, my first set was so easy I had to do an extra set because it didn’t really count.
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great work and gotta love kaz presses
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Back stuff
I woke up on the 12th with some shooting ass pain, like sciatica on the right side. It really bummed me out. I was hoping I was past that stuff.
I think it was the side to side landmine action. 3 weeks ago I had some BS nerve pain on the left side after doing suitcase walks with a 30 pound kettlebell. And 2 weeks ago I had the same thing happen when I tried with the 15 pound kettlebell.
So no more side leaning oblique stuff for awhile. If I make this solemn vow here it should help me to remember to stick to it.
Anyway, I felt fine on the 13th and got in a good back workout. And today (14th) I’m feeling good too. In fact I feel almost compelled to do a bunch more shit and hit the gym today. And totally blow up the plan that has been working to make me feel so good.
I think it’s caused by adrenaline or something.
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11-15 Shoulder/Bicep
Warm Up
Band No Money x 15
Band pull apart x 15
Band Face pull x 15
Band Pushdown x 15
Stretch lat, pec, rear delt,traps with wrist in a big ass band, anchored at top of power rack.
Arm Circles against Wall (CARS) x 6
Run through that twice. A few extra reps the 2nd time. About 7 minutes.
Work
Rear Delts on Cable
x 20/18/15
DB Side Delts
x 15 x 3 sets
Arnold Press
x 10 x 4 sets
Wrist Rotation x 10
Spider Curl with band + DBs x 20
3 pairs
KB Wrist Extension x 15
Alternating DB Curl x 20/15/13/20
4 pairs
Another one in the books. Legs on Wednesday makes 3 weeks of working “up” so it’s “down” week after that.
Moving forward into the 3rd month, I’m thinking about a few tweaks to the program.
I’ve got 2 sets of moves, or 2 “days” for each body part. I do a Pre Exhaust with a small, isolation lift before the bigger, compound move both days. Maybe I’ll not do pre-exhaust on one day, and that will allow me to get under some slightly heavier weights. And I’ve been doing sets of 10 on the big move. Maybe I’ll drop to 8’s on this “heavy” day to expose myself to a different rep range for awhile.
I’m doing a bunch of sets of 15-20 for arm stuff. I think I may mess around with Thibadeau’s 40-30-5 timed set, Lactic Acid, metabolic pump stuff in one bicep and one tricep move per week.
We’ll see.
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Another deload video. Kinda timely.
Don’t make your workout “easier,” make it different - cut your sets in half and double the reps. That way you still get the volume (sets/resp) you’re used to, using way less weight. And use a slow lifting speed to prevent muscle/tendon damage and give yourself a chance to heal up a little.
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11-17 Legs
Get loose. Some stretches and some abs and pull thrus.
Deadlift Iso
x 3 holds x 2 sets x 4 positions. Down to pin #1.
Between Iso
Standing Leg Curl x 12 x 3 sets
Leg Extensions x 12 x 3 sets
45 Back Raise x 12 x 2 sets
Heels elevated BW squat x 12 x 2 sets
Tibialus Raise with heels up x 11
Seated Calf x 20
4 pairs
Good workout. Deadlift isos got down lower with feet wider than previous weeks. And no hip pinching.
Next 3 iso workouts should be
First: Pin 4 down to Pin 2, heavier than this week
Second: Pin 3 down to pin 1, same heavier weight
Third: Pin 2 down to below pin 1, same lighter weight I used today
If I can repeat that process 12 times I’ll be getting somewhere. Maybe in the future I’ll use band tension + straight weight sometime or something to keep it exciting.
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11-19 Lats/Triceps
Get loose
Straight Arm Pulldown
x 30 x 2 sets
1 Arm Chest Supported Row
x 20 x 2 sets
Semi Supinated Close Pulldowns
x 18 x 2 sets
Wrist Lever x 25
Cross Body Tricep Extensions x 50
2 pairs
PJR Pullover
x 25 x 2 sets
V Pushdown
x 35 x 2 sets
Down week. Same total reps, 60% of the sets, resulting in lighter, higher rep sets. Lots of burning with short rests. I had already been doing fairly high reps and I didn’t expect this minor change in weights to have a big impact on the workout.
I was wrong. It was longer but shorter, easier but harder. I was like wincing and squirming around from the first set.
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Neat move for external shoulder rotation. Grab the handle and wrap it “in” around your arm so it pulls your arm into internal rotation. Then fight against it to build up external rotation. And I guess internal if you wrap the opposite direction.
Mark Bell’s Infinity Loop looks cool, but I just used this cheapo BS band with handles from TJ Max. I do have an Infinity Scarf.
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I just stuck my foot into the handle like a stirrup and wrapped “out” so I could practice internal hip rotation. That worked pretty well too.
11-21 Chest/Biceps Deload
Get loose
High to Low Fly
x 30 x 2 sets
Converging Decline Press
x 18 x 2 sets
Incline Smith Bench Press
x 20 x 2 sets
Wrist Rotation x 5
Arnold Curl x 30
2 pairs
Wrist Roller x backwards/forwards x twice
Incline Curl with Band x 35
2 pairs
Hitting those slow twitchers, building many capillaries.
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11-23 Legs, Deload
Backward Drag
Small tire x 50’ down, rest, 50’ back
Big Tire x 50’ down, rest, 50’ back
Pull Thru
Mini band x 20 x 3 sets
Hip Flexor Raise
x 12 x 3 sets
Kneeling Squat
x 20 x 3 sets
Crunchies
x 35 x 2 sets
Tib Raise x 30
Calf Raise x 25
2 pairs
Home workout, all frosty outside. Deloading over, I’ll do Thursday’s traps/triceps workout tomorrow.
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11-24 Traps/Triceps
Get loose
Chest Supported Row
70 x 8
95 x 8
110 x 8
100 x 8
Wide Pulldown to Forehead
100 x 12
120 x 12
140 x 12
Seated, Leaning Froward DB Shrug, Pull elbows up behind body
20 x 20
25 x 20
20 x 20
Band Tomahawk
Monster Mini x 35
Monster Min + Cheap Band x 25
Monster Mini, 1 Hand x 20
Smith Kaz Press
25 x 10
35 x 10
42.5 x 10, 10
Floor Tricep Extensions with Chains
22s x 25
22s + half 17s x 20
22s + 17s x 18
Rows first, without shrug pre-exhaust. For the last couple months I’ve just been counting my first set of a lift as a “work set.” And if the weights are light I just go slow or pause under contraction to make them hard. Today I used less energy on warmups and worked up to challenging weights. You know, like normal style. It felt good.
Also first back to back workouts without a day off in the middle, in awhile. I hope my arms don’t fall off.
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