T Nation

Striking a Balance

Ok - to it then.

Warm-up. Static leg stretces, band pull-aparts, band leg/hip/glutes exercises, v-crunches

Mains:

Chin-ups, band assisted:
6, 6, 6, 6, 4

Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 3
58 x 3
58 x 3
58 x 4

Shoulder was ok. Some, but not much pain. So success. But better to stop here.

Barbell row:
22 x 5
42 x 5
58 x 3
68 x3
78 x 8
78 x 8
78 x 8
78 x 8

Floor press:
22 x 5
32 x 5
42 x 5
58 x 5
68 x 10
78 x 6
78 x 6
78 x 6
68 x 10
68 x 10

Finishers:
Band 1 hand crossover chest press: 3x10 - purple
Band face pulls: 3x10 - purple

As hoped a couple of days of rest, got the shoulder back to workable condition. Did not feel particularly strong today, but did get few good sets in, even if I grinded many of the last reps/sets up.


Workout tunes: Mortal Sin: The Pyschology of Death, Demolizer: Thrashmageddon

1 Like

Warm-up: Static leg stretces, birddogs band pull-aparts, Greco pull-aparts

Mains:

Pull-ups, band assisted:
6, 6, 6, 6, 5, 4, 3, 2, 1

Push-ups:
10, 20, 20, 20, 20

Finishers:
One-arm flye - low to high:
12, 12, 12, 12

One-arm crossover band press, high to low
20, 20, 20

Narrow grip band chest press:
10, 10, 10


Workout tunes: Grusom: II
(A local rock band in the 70’es inspired hard rock/heavy rock vein - drenched in loads of glorious Hammond organ. And they can write songs too.

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Time for some back and shoulder work.

Warm-up
Static leg stretces, band pull-aparts, Greco pull-aparts band leg/hip/glutes exercises, band overhead jackhammers.

Mains:

Pull-ups, band assisted:
5, 5, 4, 4, 4

Overhead press
8 x 3
18 x 3
28 x 3
38 x 3
48 x 9
48 x 9
48 x 9

Dumbbell lateral raises:
7,3 x 15
7,3 x 15
7,3 x 15

Dumbbell rows:
32 x 8
32 x 8
32 x 12

Seated high row (band)
8, 8, 8


Workout tunes: Victor Griffin’s IN​~​GRAVED

2 Likes

Warm-up: Knee recovery: Static stretches (leg), glutes bridges

Mains:
Sit-ups: 10, 25, 40
Reverse hypers: 25, 25
Banded good mornings: 25
Corkscrews: 20
Sideplank w/twist: 20 es
Band corkscrew: 20 es
Band slegdehammer: 20 es
Hip hinge, kneeling: 40
Farmers walks: 50kg - 120 steps

My workouts seems to have expanded lately and ended up sometime taking 1½ - 2 hours with all the stuff that I have to get done.

So am trying to cut down on the assist work - and to split things up and train a little more often - same work over more days. But training two days in a row does not really work well for me, so have struggled a bit to find a new balance.

But core work - that can “safely” be split out into it’s own day as this is not taxing on muscles trained previous day.


Workout tunes: Posssed Steel: Possessed Steel EP

Warmup:
Static leg stretches, band pull-aparts, external rotator exercises, Ax facepulls, v-chrunches, shoulder mobility stuff.

Mains:

Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 10
48 x 10
48 x 10

Last rep was almost @simo esque - but it got up in the end.
After a period where rep&weight progression has been somewhat haphazardly applied, I have decided to go 8/12/8 on my press to build up some strength. Probably until I can comfortably do 58kg for reps, then change for some lower rep strength work.

Chin-ups, band assisted:
5, 5, 5, 5, 4, 3, 3

Method: 30 reps in how ever many sets. WO-goal is to reduce number of sets.
Now entirely with full rom. (even if the last rep sometimes are more an “eye-up”, than a chin-up.)

Floor press:
28 x 3
38 x 3
48 x 3
58 x 3
68 x 3
78 x 3
68 x 10
68 x 10
68 x 10

Barbell row:
12 x 3
22 x 3
32 x 3
42 x 3
58 x 3
68 x 3
78 x 3
88 x 5
98 x 3
98 x 3
88 x 5
88 x 5

If my back was a steak, it would now be well-done.

Finisher:
Band 1 hand crossover chest press:
12, 12, 20


Workout tunes: Everything Power Trip

3 Likes

Not sure if this is a compliment or it means your press was so bad it was like nine. :joy::joy:

Somewhat wobbly but done with great perseverance. Yeah, a compliment. Sort of. :laughing:

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Did not feel like training at all, but got it done and as always it felt great mentally afterwards.

I have never been strict or precise with rest times, but my workouts tend to take too long, so decided to experiment a bit. Today I did a strict 2 minute rest between sets in the mains. It did make it harder, but probably it is something I should utilize more.

Warm-up:
Static leg stretches, band pull-aparts, Light squats (to 38kg x 10)
I am trying to be patient with a wonky knee, so have not squatted for half a year or more - but the therapist has given a cautious nod as long as I keep it light and focus on motor control.

Mains:

Pull-ups, band-assisted:
4, 5, 4, 4, 3, 3

Push-ups:
10, 20, 20, 15, 15

Finishers:

One-arm flyes - low to high:
15, 15, 15, 15 (No pause between first two and last two sets)

Narrow grip band chest press:
15, 15, 15

Hugging flyes:*
20, 15, 15

I am experimenting to find good chest oriented finishers. Not sure what I should call these, but the motion is a bit like hugging one self, so “hugging flyes” it is. (I use a heavy band doubled around my back, holding the loop ends in each hand. Then move the arms across each other like giving a hug. Seemed to hit the chest ok, so will try to add this in the next couple of times.)

3 Likes

Warm-up:
Static stretches (leg), band hip/quad/glute exercise, band pull-aparts, greco pull-aparts, band overhead jackhammers

Mains:

Pull-ups, band-assisted
3, 4, 4, 4, 4, 3, 3

Overhead press:
18 x 3
18 x 3
28 x 3
38 x 3
48 x 10
48 x 8
48 x 6
48 x 8

Dumbbell row:
32 x 9
32 x 10
32 x 9

Dumbbell lateral raises:
7,3 x 15
7,3 x 15
7,3 x 15
7,3 x 15
7,3 x 15

Finishers: Nope

2 min timed rests again - seems to cost a couple of reps on press & pull-up. Oh well.

3 Likes

Warm-up: Knee recovery: Static stretches (leg), glutes bridges

Mains:
Sit-ups: 10, 20, 30
Reverse hypers: 25, 25
Banded good mornings: 25
Corkscrews: 20
Sideplank w/twist: 20 es
Band corkscrew: 20 es
Band sledgehammer: 20 es
Hip hinge, kneeling: 40
Farmers walks: 50kg - 120 steps

1 Like

Had a friend visit for a good time with talk, heavy metal and (too many) beers last night.
As a consequence, today’s workout are not much fun to say the least. Oh well.

Warm-Up:
Static leg stretches, band pull-aparts, external rotator exercises, Ax facepulls, v-chrunches, shoulder mobility stuff.

Mains:

Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 10
48 x 10
48 x 5
48 x 5

Chin-ups, band assisted:
5, 5, 4, 4, 4, 4, 2, 2

Band one-arm flye - low to high:
15, 15, 15, 15
SS with
Band 1 hand crossover chest press:
12, 12, 12, 12

Barbell row:
18 x 3
28 x 3
38 x 3
48 x 3
58 x 3
68 x 3
78 x 8
78 x 8
78 x 8
78 x 8

Finishers:
Triceps pull downs (band)
10, 15, 20

Band leg exercises (hip/glutes/quad):
15,15,15


Workout tunes: Procession: To Reap Heavens Apart

2 Likes