My legs and posterior are a bit sore.
- 20 PVC Passes
- PVC Presses, shrugs, upright rows
Shoulders and Arms
- 12 DB Lateral Raise (12#)
- 12 Bent Over Reverse Fly (underhand, 15#)
- 12 Barbell Front Raise (25#)
- 12 Upright Row (25#)
- 12 Barbell Curl (45#)
- 12 Double DB Skull Crushers (30#)
- 12 Bench Dip
- 12 Seated Hammer Curl (25#)
- 20 Air Squats
- 15 Plate Push-ups (to 35#)
- 20 Reverse Lunges
- 30 Band Bicep Curls (blue)
I went 20-10 on the curls each round. Finished in 5:53.
Well, more changes to life, as the State of Michigan ordered restaurants, bars, theaters, fitness centers, and many other types of businesses to close starting at 3pm yesterday. So I’m glad I stopped going to the gym last week. Looks like it’ll be garage gym workouts for the foreseeable future.
Yesterday I walked 20 minutes on the treadmill, going 1.38 miles, did some monster walks with the hip circle, and my banded PT exercises. Before I ate lunch today I did some PT exercises and the core stability work.
McGill Big 3
- 9-7-5 Curl-up
- 9-7-5 Side Plank
- 9-7-5 Bird Dog
I really wanted to do these yesterday since I’m switching them to a Monday, Thursday, Saturday schedule. Increased the reps again too.
Out in the garage at 4pm.
- Monster Walks (black band, ankles)
- 2×15 Steamboats (blue)
- 24 Walking Lunges with 30-degree diagonal step (single DB, switch arms after 12, 30#)
- 10/10 Step Downs (15″)
My left leg felt much better on the step downs today. Almost couldn’t even notice a difference.
- 20 Burpees
- 30 Box Jumps (24/20″)
- 20 Burpees
- Rest 5:00
This was my first day doing any burpees since the back tweak. My times were 3:51 and 3:45. The ultimate goal was to go the same speed or maybe even faster in the second round. After getting through my burpees 10 seconds faster I knew I could do it. Felt great that I was able to pull that off!
- 100 Band Pull Aparts (blue)
- 100 Band Curls (red)
I did 50-30-20 on the pull aparts and 4×25 on the curls. Both were harder than expected!
I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.
- 300 DU
- 5:00 Bottom Squat Hold
Set a new record with 3:59 for the double unders.
Rested about a minute between each set.
Cleans (blocks at knee)
Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!
Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.
10 Rounds NFT
- 10 Incline DB Bench Press (20# DBs)
- 10 GHD Sit-ups
The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.
- 50 Bicep Band Speed Curls
- 60s Squat hold
I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.
Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.