Vision’s Training Log - Stronger by Science

Bike, static

4-Way Band Hips:
2 x 12

Wall Tib Raises:
4 x 15

1-Leg Calf Raises:
14, 14, 12, 12

Back Squats:
45 x 10
135 x 8
225 x 8
245 x 8
245 x 8
245 x 8

Nordic Hams:
4 x 6

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Jump rope, rower

Pallof Press:
3 x 12

5-Way Push-up Plus:
3 x 8

DB Ext Rotations:
3 x 8

Seating Bent over DB Raises:
3 x 15

Bench:
115 x 8
165 x 8
185 x 8
205 x 5
205 x 5
205 x 5

Dips:
4 x 8

Inverted Ring Rows:
3 x 15

I probably won’t get strong very fast (upper body) with workouts like this only once per week but hopefully I can feel healthy this way. Right shoulder was cranky on those dips. My arms are twigs right now (under 13”)

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Rower, dynamic, jump rope

Broad Jumps:
3 x 3 (2.45m best)

Power Rows:
3 x 3 strokes (707 watts best)

Deadlifts:
Up to 6 x 6 at 325

BB Rows:
5 x 6 at 205

Dragon Flies / Leg Lowering:
3 sets

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Bike, ski erg, shoulder loop band

Wall Tib Raises:
4 x 20

1-Leg Calf Raises:
4 x 12

Heel Elevated DB Split Squats:
3 x 12 with 30s

Banded Back Squats:
45 x 8
135 x 8
185 x 6
225 x 6
225 x 6
225 x 6
green bands

Nordic Hams:
4 x 6

Ring Mountain Climbers:
3 x 20

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Bike, dynamic

Bear Crawls:
4 sets

DB Ext Rotations:
3 x 10

Seated Bent over DB Raises:
3 x 15

Bench:
115 x 10
165 x 6
185 x 6
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
much easier than last session

Axle Lying Tricep Extensions:
3 x 10 at 75

Ring Inverted Rows:
3 x 15

Ring Push-ups:
3 x 12

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Rower, dynamic, jump rope

Broad Jumps:
3 x 3 (2.45m best)

Power Rows:
3 x 3 (698 watts best)

Deadlifts:
Up to 5 x 2 at 395

BB Rows:
4 x 6 at 205

Ring Rollouts:
2 sets

Consistency is getting better and I’m in the right direction. Peak power is down 100 watts on the rows which is very substantial. Deadlifts are down about 50 lbs. Broad jump is 15cm away from my early 20s.

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Bike, shoulder loop band

Wall Tib Raises:
4 x 15

1-Leg Calf Raises:
5 x 12

4-way Band Hips:
2 x 12

Banded Back Squats:
45 x 5
135 x 5
185 x 5
225 x 5
235 x 5
245 x 5
green bands

Heels elevated Goblet Squats:
4 x 12 with 110

2 Likes

Bike, ski erg

DB External Rotations:
12, 8, 8 up’ed the weight

Ring Push-up Plus:
3 x 20

Seated Bent over DB Raises:
15, 10, 10
up’ed the weight

Bench:
115 x 10
165 x 6
185 x 6
205 x 6
205 x 6
205 x 6

Axle Lying Tricep Extensions:
4 x 10 at 75

Ring Inverted Rows:
4 x 12

1-Arm Band Shoulder Press:
3 x 10

2 Likes

Rower, dynamic, jump rope

Broad Jumps:
4 x 3 (2.43 best)

Power Rows:
3 x 3 strokes (728 watts best)

Deadlifts:
Up to 3 x 5 at 345

BB Rows:
5 x 8 at 205

Ring Rollouts:
3 sets

2 Likes

Bike, shoulder loop band exercises

Wall Tib Raises:
3 sets

1-Leg Eccentric focused Calf Raises:
3 x 12

4-Way Band Hips:
2 x 12

Banded Back Squats:
45 x 8
135 x 5
185 x 5
225 x 5
245 x 5
225 x 5
green bands

Eccentric Nordic Hams:
2 x 5

2 Likes

I’ve been busy with house work recently, hence the lack of frequency. Been doing a lot of demo on our new place but recently found out it’s full of asbestos. Not the greatest news considering the work I’ve done and the few months we’ve been living there. Chances are we’ll be fine but my fiancé is really panicking.

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Bike, Ski Erg

5-way Push-up Plus:
3 x 8

DB Ext Rotations:
3 x 8

Seated Bent over DB Raises:
3 x 12

Prone Dowel OH Press:
3 x 12

Bench:
115 x 8
165 x 6
185 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Lying Tricep Extensions:
3 x 12 at 75

Ring Inverted Rows:
3 x 15

Dips:
2 x 10

DB Curls:
3 x 10 at 35

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Quick one today. Too much to get done this evening. Deadlifting sucks without a proper warmup.

Rower, jump rope

Power Rows:
3 x 3 strokes (729 watts best)

Deadlifts:
135 x 6
225 x 5
295 x 3
345 x 3
395 x 4
295 x 12
295 x 12

Ring Rollouts:
3 sets

2 Likes

FIFY, haha!

Nice work—way to get in and get it done!

lol when I’m feeling good they’re my favourite

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Bike, dynamic, jump rope, shoulder loop band

Box Squats:
45 x 6
135 x 5
225 x 5
275 x 3
295 x 3
315 x 3
315 x 3
belted up for the first time in a while. banged up my knee last weekend so exercise selection was a bit different than normal to compensate

Reverse Zercher Deficit Lunges:
4 x 5 each leg at 165

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Yesterday did some boxing with my gf. It was a light workout for me, mostly just teaching her.
1 round bike
2 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
3 rounds sparring (defence dummy for her)
2 rounds abs

2 Likes

Bike, ski erg

DB Ext Rotations:
3 x 15

3-Way Shoulder Raises:
3 x 10

Banded Swiss Bench:
Up to
130 x 3
150 x 3
130 x 3
150 x 3
130 x 3
150 x 3
130 x 3
doubled yellow bands

Dips:
3 x 12

Ring push-ups:
3 x 12

Ring Inverted Rows:
3 x 15

DB Curls:
3 x 10 with 35s

I made this Swiss bar a couple years ago but haven’t used it all that much. I think I’ll sub this in for my axle bench for a few weeks. The doubled up bands were a lot harder than I expected. 130 was about DE speed.

2 Likes

Dude, that’s awesome! Very nice.

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Rower, dynamic, jump rope

1-Leg Box Jumps:
3 x 3

Power Rows:
3 x 3 strokes (727 watts best)

Deadlifts:
Up to
345 x 6
365 x 6
365 x 6
345 x 6

Zercher Squats:
3 x 6 at 205

BB Rows:
3 x 8 at 205

DB Rows:
2 x 10 at 100
called these early cause they were aggravating my recently broken finger

1 Like