danki's Cluster F$#* Log

[danki]

2/27 Hypertrophy Lower

1a. RFESS (+25) 8x4
1b. TB Squat Deep with pause (145) 8x4
2a. Ring Gliding Leg Curls 4x10
2b. Band TKE (Red Thick Band) 20,25

[danki]

2/28 Easy Strength Day 1

1. Press (32kg) 3x3
2a. Paused TB Squats Deep (165) 3x3
2b. Stepups (+25) 3x5
3a. Pullups (BW) 2-3-5
3b. Dip Progression 3x 2 negatives, 5 assisted

[danki]

2/29 Easy Strength Day 2

1. Press (32kg) 1-2-3-4-5 = 15 reps
2. Glute activation circuit
3. RFESS (+25) 1-2-3-4-5-12 = 27 reps
4a. TB March (165) 3x10
4b. Assisted Dip on toes 3x8

PM

1. Flat ground running intervals 8 x 16s / 40s rest

[danki]

3/1 Easy Strength Power easy workout

1a. Pullup (BW) 6x2
1b. Jumping or Power TB Deadlift (145) 6x2
2a. Pushups (BW) 5-10-15-15-10-5
2b. Glutes

[danki]

3/2 Easy Strength "Easy Day"

1a. TB Deep Squat (95) 3x10
1b. Supine Band Hip Abduction 3x10
1c. Banded Glute Bridge hamstring focus 3x10

2. Press 24kg 2-3-5-10

3. 1-arm ring row 2-3-5-5

[danki]

3/4 Hypertrophy Upper

1a. Pullups (BW) slow eccentric 4x6
1b. Press (24kg) slow eccentric 10, 5-5, 5-5
2a. 1-arm ring row 4x8
2b. Pushup into downward dog 4x8 (sort of like a modified dive bomber pushup)
3. Band triceps, pressdown then to press forward (red bands)
4. incline seated curls (17.5) 1x12, band biceps

PM

- Hill running/sprints 5x 30w:90rest

[danki]

3/5 Hypertrophy Lower

1a. Band glute kickbacks (Black) 3x10
1b. Band hip thrust w/band around knees (205) 3x15
2. Low Handle TB Deadlift, more glute focused with slow eccentric (275) 3x2-3-5
3. Sissy Squats assisted, focused on negative 2x12
4a. Ring Gliding Leg Curls even height 3x10
4b. Heel elevated goblet squat, constant tension (bw - 25) 3x15

[danki]

3/6 Easy Strength

1a. TB deadlift low handles (255) 2-3-5
1b. Press (32kg) 2-3-5
1c. Pullup (BW) 2-3-5

2a. RFESS (+35) 2x10
2b. Semi Pike Pushups / Regular Pushups (BW) 2x8/7
2c. Ring Facepulls 2x12

[danki]

3/7 Easy Strength

1a. KB Swing (32kg) 4x6
1b. Band Hip Thrust (205) 4x10
1c. TB Squat low handles (185) 2x3, (205) 2x3

2. Ring Dip Progression 3 sets [some holds and negatives, followed by assisted x5 with a thin red band

3a. KB Press (24kg) 3x8
3b. Captain Morgan Calves (35) 3x8

[danki]

3/8 Easy Strength - Forgot to write everything down

3/10 Hypertrophy Upper

1a. Pullups (BW) 8,7 - Ring 6,6
1b. Ring Dip Negatives 6,4 --> Weighted Pushup 10,10

2a. Sh. Press (24kg) 10,8
2b. Sh. Raise (10s) 10,8
2c. Facepulls 10,8

[danki]

3/11 Hypertrophy Lower

1a. Ring assisted Sissy Squats (BW) 3x10 [basically negatives with a little help at the bottom]
1b. Band TKE (Red Thick Band) 3x20

2a. RFESS (25/25) 2x10
2b. RFESS (BW) 2x10 [No rest between (a) and (b)]

3a. Band Gliding Leg Curls - Flat x 2 sets, decline x 1 set all sets 6 reps
3b. Heel Elevated Squats (BW)x20, (+25)x2x20

[danki]

3/13

1a. KB Press (32kg) 2x6
1b. Pullups (BW @200) 2x6

2a. KB Press (24kg) 12,10
2b. Ring assisted chinups 10,8

2a. Pushup into Downward Dog 3x10
2b. Ring curl variations [still trying to figure this one out. Would like to progress toward pelican curls]

3a. 1-leg gliding leg curls (BW) 3x6
3b. Lateral Raise rull ROM (17.5) 3x8 mechanical drop set into partial range 3x8

[danki]

3/14/2024

1. Trap Bar Deadlift - low handles (275)x5, (295)x2x5
2a. Tricep Pushups (+40) 2x10, (BW) 2x18
2b. KB 1-arm row (32kg) 4x10
3a. 1-leg deadlift (35) 3x8
3b. Ring Facepull (BW) 3x10
3c. Sumo pulse squats (32kg) x 15, (135lbs) 2x12

[danki]

3/15

1. Press (24kg) 12,12,8
2a. Trap Bar RFESS (95) 6,8 , (BW) 2x12
2b. Pullups (BW) 4x6
3a. BB Curl (35?) 3x12
3b. Ring Pushups 3x12
3c. Ring Facepulls 3x12
4. Pulse / Semi-sissy squat (BW) 3-4x12-15

[danki]

3/18 Full Body High Volume Day

1a. TB Deadlift low handles (255) 10,10,10,8,7
1b. KB Press (24kg) 10,10,10,8,7

2a. Ring Facepull 4x10
2b. BB Curl (35?) 4x10
2c. Seated Band Abduction 4x10
2d. Band Kickback 4x10

---
PM -

1a. Pushups 4x15
1b. Ring Gliding Leg Curls 4x15
1c. Heel Elevated Squats (BW-35) 4x20

[danki]

3/20

1. Press (32kg) 4x6
2a. KB Swing (32kg) 4x8
2b. KB Row (32kg) 4x8
3. RFESS Isometrics (70lbs) x8-10 seconds, (95) x 8-10 seconds
4. RFESS (45) x 10, Goblet (35) x 12
5a. Ring tricep extensions (knee height) 4x8
5b. Sh. Raises [ 2 sets lying with 25x10, 2 sets standing 10x12]
5c. BB Curl 37x8, 57x3x8
6. Stepup position calves (35/25) 3x8

[danki]

3/21

1. TB Deadlift Low Handles (315) 5x5
2a. Pullups (BW) 3x5
2b. Weighted CG Pushups (+40) 3x10
3a. Ring Facepull 2x10
3b. Semi-Pike pushup 2x10
4a. Sumo stack squat (135) 3x10-12
4b. BB heel elevated hack squat (67) 3x8

[danki]

3/25/2024

1. Press (24kg) 15,13, (35lbs) 18-5-5
2. Stepup glute focused (BW) 15,15
3a. Isometric KB bicep curl (35lbs) 3x10 secs
3b. Isometric top ring dip hold (BW) 3x10 secs
4a. Ring assisted pullups (BW) 12,12,10
4b. CG Pushups 18,15,13
5. Band glute kickbacks 2 sets 15

[danki]

3/27

1a. Gliding Leg Curls 3x8
1b. Ring assisted sissy squats 3x8
2. Pullups (BW) 2-3-5
3. KB Row (32kg) 3x12
4a. Ring Tricep Extensions 2x15
4b. Ring bicep stretch 2x20 sec
5a. RFESS focus on back leg stretch (BW) 2x15
5b. Pushups (BW) 3x15
6. Band Triceps (Red) 18,12

[danki]

3/28

AM

1a. Deadlift (275) 2-3-5
1b. Press (32kg) 2-3-5

2. Skater Squats - BW - Progressing depth 3x4
3. 1-leg SLDL 35x8, 53x8, 70x8
4. TB farmer's march (185) x30, (225) x 2x30
5. Lateral raise drop set (25x8), (17.5x8), 12x12, 12x8, 5x12, 5,12

[danki]

Well looks like the forum is back

4/22

1. RFESS (25lbs) 6x10/leg EMOM alternating
2a. KB Press (32kg) 2x2-3-5
2b. KB rack carry (32kg) 2x50'
3. B-stance Deadlift (95lbs) 2x5/leg
4a. Pushups 5x12 EMOM alternating with
4b. Single KB Row (32kg) 5x7