T Nation

Turning Obsession Into Progress

September/15/2020

Wake Up: 6am

Song of the Day: Top of the World (The Carpenters)

Workout:
Me:

  • Chinup - 3x5@BW (I used some rubber gloves to give myself better grip. It was so much easier, and it saved my grip for hex deads and ultimately sumo in two days)
  • Hex Deads - 3x5@205 (These were easy, but I wanted to focus on form and just prime myself for wednesday)
  • Bench Press - 3x5@210 (Forced myself to go up a bit)

F:

  • Wide Walk - 3x3@Yellow
  • Side Step - 3x3@Yellow
  • Rotation - 3x10@Blue
  • Calf Raise - 3x10@BW
  • Plank - 3x20s

September/16/2020

Wake Up: 6am

Song of the Day: Elevators (Renni Rucci)

Workout:
Me:

  • Band Pullapart - 3x12@Blue
  • Rotation - 3x12@Blue
  • Rollout - 3x12@BW
  • Hip/Chest Stretch

September/17/2020

Wake Up: 6am

Song of the day: Battery (Metallica)

Workout:
Me:

  • Pullup - 3x5@BW+15
  • Sumo Deadlift - 3x5@255
  • BB Row - 3x5@175

F:

  • Band Pullapart - 5x12@Blue
  • Sumo Deadlift - 5x5@35
  • BP - 5x5@35
  • Curl - 5x12@15

September/18/2020

Wake Up: 6am

Song of the Day: For whom the bell tolls (Metallica)

Workout:
Me:

  • Band Pullapart - 3x12@Blue
  • Rotation - 3x12@Blue
  • Rollout - 3x12@BW
  • Hip/Chest Stretch

F:

  • Band Pullapart - 5x15@Blue
  • BB Row - 5x5@35
  • RDL - 5x5@35
  • Band Pushdown - 5x12@Red

September/19/2020

Wake Up: 6am

Song of the Day: Susie Q (CCR)

Workout:
Me:

  • Chinup - 3x5@BW
  • Hex Deads - 3x5@205
  • BB Row - 3x5@175

F:

  • Wide Walk - 3x4@Yellow
  • Side Step - 3x4@Yellow
  • Ext/Int Rotation - 3x12@Blue
  • Calf Raises - 3x12@BW

September/21/2020

Wake Up: 7:30am

Workout:
Me:

  • Band Pullapart - 3x8
  • Rotation - 3x8
  • Hanging Leg Raise - 3x5
  • Hip/Chest Stretch

F:

  • Band Pullapart - 5x10@Grey
  • Sumo Deads - 5x5@45
  • Bench Press - 5x5@35
  • Curl - 3x10@20

September/22/2020

Wake Up: 6am

Workout:
Me:

  • Pullup - 3x5@BW+20
  • Sumo Deads - 3x3@260 (The combination of dropping bodyweight and increasing weight here has not been going smoothly. I feel myself getting tired after 3 reps, and though I can pick up the weight, the form slipping makes me nervous. I will be doing a top set of 3 reps for each of these workouts to avoid injury from fatigue.)
  • BB Row - 3x5@180

F:

  • Wide Walk - 3x2@Red
  • Side Step - 3x2@Red
  • Rotation - 3x8@Blue
  • Calf Raise - 3x8@10

September/23/2020

Wake Up: 6am

Workout:
Me:

  • Band Pullapart - 3x8@Grey
  • Rotation - 3x8@Grey
  • Hanging Leg Raise - 3x5@BW
  • Hip/Chest/Hamstring stretch

F:

  • Band Pullapart - 5x10@Grey
  • BB Row - 5x5@45
  • RDL - 5x5@45
  • Band Pushdown - 5x8@Blue

September/24/2020

Wake Up: 6am

Workout:
Me:

  • Wide Grip Chinup - 3x5@BW
  • Hex Deads - 3x5@205
  • BP - 3x5@210

F:

  • Wide Walk - 3x2@Red
  • Side Step - 3x2@Red
  • Rotation - 3x8@Grey
  • Calf Raises - 3x8@10