Today was supposed to be a cardio day, but I realized I had meetings this morning.
So,
3 handstand holds against the wall.
5 sets of seated military press on the smith machine.
6 sets of side laterals on a machine.
Skip rope 200 x 6
Today was supposed to be a cardio day, but I realized I had meetings this morning.
So,
3 handstand holds against the wall.
5 sets of seated military press on the smith machine.
6 sets of side laterals on a machine.
Skip rope 200 x 6
Man, it’s only 100 lbs, but it is awkward and hard for me to control. It’s going to take me a while to get comfortable with it. Once I get it off the ground, I can get it to my chest, but struggle to push it over my shoulder .
There is always what you want to do and then what you actually do.
Squats 135 x 10, 185 x 10, 205 x 8, 215 x 10, 225 x 6 x 2
V-Squats reversed 180 x 10, 270 x 9, 360 x 8 x 3
Wall Handstand hold 50s, 45s, 41s ← Lightheaded at this point
Leg Press 270 x 2
Hip Adduction 305 x 20, 305 x 18, 305 x 16, 305 x 9
I thought I was going to do some cardio, but I’m totally exhausted 532 CAL apple watch
Yesterday wore me out. Woke up feeling heavy.
Barbell shrugs 135 x 12, 225 x 10, 315 x 10 x 3 108 CAL
40 Minutes Elliptical 452 CAL
Hammer Strength shrugs 90 x 10, 180 x 10, 270 x 10, 360 x 10 x 3
100 LB overhead ball press 10 x 10 WHEW!!!
Woke up exhausted
15 Min Elliptical 144CAL
HS iso-lat wide chest 180 x 12, 270 x 10, 270 x 10, 270 x 9, 270 x 10
HS decline 270 x 10, 270 x 9, 270 x 8, 270 x 6
Cable tricep extensions 10 sets to failure 300CAL
I couldn’t concentrate at this point, there was a mask-less guy coughing, sneezing, wiping his nose, picking his nose moving around the gym touching everything and not re-racking any of his weights.
40 min walking on treadmill 220CAL
Assisted dips 4 x 12
Pec fly 3 x 13 @ 190
Cardio 40 min 311CAL
I had a lot of volume yesterday, so today I was determined to take it easy.
HS pullover 180 x 15, 270 x 10 x 2, 360 x 6, 360 x 7, 360 x 4, 270 x 10
HS shrub deadlifts 270 x 10 x 5
HS cable Lat pulldown with handles 110 x 11 x 2, 130 x 11 x 2, 145 x 11 x 2, 160 x 4
384CAL
45 min elliptical 449CAL
Third leg session this year. I’m happy to be back at it. I hope my knees hold up this time around. Background, in the past when I push it, I suffer knee paid for 4 - 6 months. I don’t know if it’s from all the years of running or if I’ve always had bad knees.
Squats 135 x 10, 185 x 8, 215 x 8, 225 x 7, 225 x 6, 225 x 1
Hack Squats 180 x 8 x 3
Hack Squats reversed 270 x 8, 360 x 8, 410 x 10 x 3
Knee extensions 6 sets burnout 587CAL
100lb Slam ball over should 10 x 10 x 5 – the ball was easier to use
I tried something new today.
Handstand holds against wall 50s, 40s, 45s
Overhead Press top-end 165lbs x 5-6 x 5
Military press 95lbs x 8, 95lbs x 7 x 4
Military push press 95lbs x 10 x 5
Overhead db press 30lbs for 30s x 5 for speed. 373CAL - 50 Min
I thought I was going to be able to go home and do 100lb overhead ball presses. I tried twice and had no energy.
Just cardio
45 min elliptical 473CAL
Rack pull from knee - 225 x 8, 315 x 8, 405 x 6, 455 x 5 x 5
Dead Lift - 315 x 5 x 5
HS Overhead pullover 270 x 10, 360 x 7 x 2, 360 x 6 x 3
Hamstring Curl 125 x 10, then I caught a cramp in left hamstring
Rear deltoid x 10 x 4
456CAL 71minutes
I have no idea how the time passes so quickly.
Bench barbell top end 225 x 1, 245 x 1, 265 x 1, 275 x 5 x 5, 285 x 5 - no shoulder pain!
Bench barbell - immediate pain
HS iso wide bench 270 x 10, 360 x 5, 360 x 3, 320 x 6 x 4, 320 x 4
LF seated dip 225 x 10, 270 x 10 x 3
283CAL 43 minutes
Spin bike 196CAL 20 minutes
Squats 135 x 10, 225 x 7 x 5
Squat - Hack 180 x 8 x 3
Squat - Hack reversed 360 x 8, 450 x 10 x 3
Hip Abduction 250 x 20, 280 x 8, 295 x 10
Knee Extensions iso 60 x 12, 80 x 10, 90 x 10
661CAL
I thought I was going to mess with my slam ball when I got home, nope. I had issues walking from the gym to my car.
Handstand - Wall 55s, 45s, 30s
Overhead Press top-end 175lbs x 6, 185 x 2, 185 x 5, 185 x 3, 185 x 4
Military press 95lbs x 5, 115lbs x 5. 125 x 5, 125 x 3, 115 x 4
Military push press 155lbs x 10 x 5
Overhead db press 30lbs for 30s x 5 for speed. 524CAL - 64 Min
Elliptical 453CAL - 37 min
HS pullover 270 x 12, 360 x 8, 360 x 7, 360 x 5, 270 x 7
T-bar row 90 x 10, 135 x 10 x 5
Cable rope high rows 57 x 12, 72 x 12, 87 x 15, 95 x 15 x 4
Rear deltoid 115 x 10 x 5
377CAL
Elliptical 40 min 439CAL
I wasn’t even planning on lifting today, it was going to be just cardio…but
Bench Press top end 225lbs x 10, 275 x 5, 295 x 5, 295 x 3, 295 x 5, 295 x 6 x 2
Dumbbell Press close grip 65lbs x 10, 70 x 10, 75 x 9 x 2, 75 x 7
Pec fly 210 x 10, 220 x 10 x 4
Dips 7, 11, 6 cramp, 10
301CAL
Walking on treadmill at incline 20 min
155CAL
elliptical 40 minutes yesterday 512CAL
another hour of cardio late
squats 135 x 8, 225 x 8, 245 x 3, 235 x 8, 235 x 6, 235 x 7, 225 x 1
Rack pulls knee 315 x 10, 405 x 10, 455 x 10, 475 x 8, 500 x 3, 500 x 1
Barbell shrugs 315 x 10, 315 x 8, 315 x 9, 315 x 10, 315 x 9
Handstand holds 45s, 50s, 30s
DB Shrugs 125 x 12 x 2, 125 x 13 x 3
LF Calf raises 290 x 12 x 5
894CAL
Funny, I went to bed thinking about how awesome my workout is going to be in the morning. Then when the alarm went off, I stood up and thought about how tired I was and got back in the bed. So now the workout is pushed to lunch. Back to feeling great about it and then made it to the gym. I’m not sure what these things are called, but I did them and standing presses for 40 minutes and then some laterals.
403CAL
I didn’t workout yesterday. I felt sick from exhaustion pretty much all day. I also ate a handful of m&m’s. I felt bad afterwards.
So I went to bed thinking about hack squats, reverse hacks, front squats, and then cardio!!!
What actually happened…
Reverse hack squat 180lbs x 12, 270lbs x 12, 360lbs x 10, 450lbs x 10 x 4.
Hack Squat 180lbs x 8 x 4
Iso knee extensions 60lbs x 12, 70lbs x 12 x 4
55 minutes 471CAL
I wanted to go home and then do some cardio. But just walking to the car and up my steps caused me to cuss repeatedly. Now I’m back to being totally exhausted.
Freaking weather shut me down yesterday. Daycare closed, people died, I had to stay home with the kids…
Bench top half 225 x 10, 9, 8, 7, 5
Iso HS wide press 270 x 10 x 2, 9 x 2, 8, 10
167CAL
Elliptical 30 Min
346CAL
DB press 80’s x 7, 5, 70’s x 8 x 2, 70’s x 7
then overhead tricep rope extensions and some other BS not worth mentioning
175CAL