Printable View
Tuesday May 5, 2020
DE Lower Body
Warmup Walk ~3/4 mile
Wenning Warmup 3 rounds
Seated Leg Curl Red Mini x20
Side Bend 10 lbs x20
Seated Calf Raise 25 lbs x20
High Bar Squat w/ Light Band
*45 + Light Band 2x5
*95 + Light Band x5
135 + Light Band 8x5
Deficit Deadlift w/ chains
135 + 42 lbs in chains (half came off the floor) 4x5
Pull Through
Monster Mini x15,20
Chain Bulgarian Split Squat
1 21 lb chain 2x10 (great burn)
Thursday May 7, 2020
DE Upper Body
Wenning Warmup
DB Bench 30’s 2x25
2 Arm DB Row 30’s 2x25
Bench Press w/ bands
45 + double red minis 3x3
95 + double red minis 9x5 (3 close, 3 normal, 3 wide)
JM Press
45x8
65x8
85x8
OHP
65 2x12
Pull-up
BW 4x5
Circuit 2 rounds
Face Pulls red mini x30
Pushdowns red mini x25
DB Curls 25’s x20
Neck Harness
5 lbs 3x25 (burn!)
Walked slowly for 16 minutes with my daughter. Then walked half a mile. Then ran half a mile in 5:15. Then walked another 0.4ish miles.
Saturday May 9, 2020
ME Lower
Wenning Warmup (3 rounds)
Seated Leg Curl Red Mini x25
Band Crunch Monster Mini x25
Standing Calf Raise BW x20
Beltless High Bar Squat w/ chains
*45 + 42 lbs in chains x5
*95 + 42 lbs in chains x5
*135 + 42 lbs in chains x5
185 + 42 lbs in chains x5
205 + 42 lbs in chains x5
225 + 42 lbs in chains x5
Romanian Deadlift
135x8
185x8
205x8
Band Pull Through
Monster Mini 3x20
Fantastic workout.
Sunday May 10, 2020
ME Upper Body
Wenning Warmup 3 rounds
Pullapart Red Mini x20
Pushdown Red Mini x20
Pulldown Red Mini x20
Pause Incline Bench
*45 4x5
95x5
115x5
135x5
155x5
165x5
Backoff Set Touch and Go
135x12
Flat DB Fly
25’s x12,10,6 (left shoulder felt weird so cut the last set short)
Pull-up
BW 3x5 (felt heavier today)
One Arm DB Row
60x10
70x10
80x10 (had to pause on right side)
Delt/Trap Circuit 2 rounds
Plate Side Raise 10’s x20
Plate Rear Raise 10’s x20
Barbell Shrug 135 x20
(HOLY BURN)
Arm Superset
Overhead Pushdown Red Mini 2x20
Empty Bar Barbell Curl 45 2x20
Honestly good workout. Incline strength is way down but it’ll come back quick. Pull-ups are off but I may have put back on some unnecessary weight.
Evening Cardio
Jog 1 mile - 11:27
Cool down Walk ~3/4 mile
Monday May 11, 2020
Tempo Run
Warmup walk 1 mile ~17:30
Run 1 mile - 9:40
Cool down walk >1/2 mile 10:19
Tuesday May 12, 2020
DE Lower
Wenning Warmup 2 rounds
Split Squat BWx20
Pull Through Red Mini x20
Standing Crunch Monster Mini x20
High Bar Squat w/ Bands
*45 + Light Bands x3
*95 + Light Bands x3
150 + Light Bands 7x3 (quad felt fatigued; stopped short to prevent re-tear)
Band Good Morning Light Band 2x15
Seated Calf Raise 50 2x30
Side Bend 25 2x8
Wednesday May 13, 2020
DE Upper
Wenning Warmup 2 rounds
Band Pulldown Monster Mini x20
Band Pushdown Red Mini x20
Band Pullapart Red Mini x20
Pull-up
BW 5x5
Bench Press w/ bands
*45 3x5 (close/normal/wide)
110 9x5 (3 close/3 normal/3 wide)
OHP
*45x8
75 2x12
One Arm Pushdown
Red Mini x15,12,10
Friday May 15, 2020
Cardio
Walk ~1.5 miles - 25:16
Saturday May 16, 2020
ME Lower
Wenning Warmup 3 rounds
Belt Squat 25 lbs x10
Side Bend 10 lbs x15
Calf Raise BW x20
3 Count Beltless High Bar Pause Squat
*45x5
*95x5
*135x5
185x5
210x5 ~@8 RPE
3” Deficit Beltless Deadlift w/ chains
*135 + 42 lbs in chains x5
*185 + 42 lbs in chains x5
225 + 42 lbs in chains x5
250 + 42 lbs in chains x5
Good Morning
115 2x8
Pushed intensity on high bar squats w/ chains last week so I kept intensity slightly lower on a difficult squat variant today and pushed deadlift intensity on a difficult variant. Will perform additional work later today (band work, Bodyweight and some walking)
PM Extra work
Band Pull Throughs Monster Mini 3x20
Band Leg Curls Red Mini 3x30
One Leg Calf Raise BW 3x15-20
Band Crunch Light Band 2-3x20
Sunday May 17, 2020
ME Upper
Wenning Warmup 3 rounds
Pullaparts Red Mini x20
Pushdown Red Mini x20
Lat Pulldown Monster Mini x20
Pause Close Grip Floor Press w/ chain
*45x5
*45 + 42 lbs in chain x5
*75 + 42 lbs in chain x5
*95 + 42 lbs in chain x5
*115 + 42 lbs in chain x5
135 + 42 lbs in chain x5
155 + 42 lbs in chain x5
175 + 42 lbs in chain x5 (very happy with this)
Backoff sets
135 + 42 lbs in chains x5
135 + 42 lbs in chains x11
Incline DB Press
50’s x12
50’s x15
Incline Chest Sup Row
50’s x10,10,10,8,8
Delt/Trap Circuit 1 round
Plate Side Raise 10’s x25
Plate Rear Raise 10’s x25
Plate Shrug 45’s x25
Empty Bar Barbell Curl
45x25
PM Aerobic Base Building
Jog/Walk - 30 minutes (covered around 2.25 miles)
I’ve been thinking about taking up boxing again for some time now. I know it would conflict with lifting if I push it but before I get back into it (if I do) I want to resume running. I can also get a heavy bag for my home gym if my walls can support a mount.
Prior to building my home gym and lifting again I was running 3-4 days a week with 2 hard days and 1-2 easy days. Building an aerobic base is typically recommended before doing any hard runs. This base training is boring but good at building work capacity and preventing injury so it would’ve been smart if I did that but I wanted to push myself.
Anyways I will be running 3x a week for now starting at 30 minutes per session and slowly building to 90 minutes per session. Two runs will be on lifting days spread far apart from lifting (minimum 6-8 hours) with another run done on its own day. If I do take up boxing again I may lift 3x a week versus 4 and make 2 run days on non lifting days and 1 run day on a lifting day. These runs can also aide in recovery between lifting sessions as long as my heart rate stays in the aerobic zone (between 70-80% or 130-150 bpm). This was the first run I’ve done since I started running that I actually felt was peaceful.
Thursday May 21, 2020
Aerobic Base Building
30 minute Jog/Walk ~ 2.25 miles
Longest jog I maintained before walking was over 9 minutes which is 2-3 more minutes than last time. I’m walking once my heart rate hits 156 or above. Trying to maintain 130-150. During the walks it would drop to 120 which is really good for me within 60 to 90 seconds.
I haven’t lifted this week because Monday morning I woke on my couch and when I turned my head I severely hurt my neck. My neck was in so much pain through yesterday. Today it’s 80% better so I decided to run but holding off on my next lift until Saturday.
Saturday May 23, 2020
ME Lower
Wenning Warmup 3 rounds
Uni Lying Leg Curl
Red Mini 2x20, Monster Mini 1x20
Side Bend 10 lbs 3x20
Single Calf Raise BW 3x20
Beltless Sumo Deadlift
*135x5
*185x4
*225x3
275x3
295x3
315x5 (probably a Beltless PR since I rarely trained Beltless before this cycle)
RDL
225 3x8
Split Squat
21 lb chain 4x15
Standing Crunch
Light Band 4x25
Late night cardio
Aerobic Base Building
Warmup walk ~6 minutes
Jog 30 minutes (a little over 2 miles; kept my heart rate around 156 bpm)
Cool down walk - 7:57 (got my heart rate down to 120-126 bpm)
Sunday May 24, 2020
ME Upper
Woke up at 186 lbs; a 4 year low!
Wenning Warmup 3 rounds
Pullapart Red Mini x20
Pushdown Red Mini x20
Lat Pulldown Light Band x20
Pause Bench w/ Bands
*45 + Double Red Mini 3x5
*95 + Double Red Mini x5
*115 + Double Red Mini x4
*135 + Double Red Mini x3
155 + Double Red Mini x3
170 + Double Red Mini x3
185 + Double Red Mini x3 (getting close to old PR; couple reps and about 10-15 lbs off)
Incline DB Bench
60’s 2x8, 1x13 (sweet!)
One Arm DB Row
60x8
80x8
90x8 (no straps and 10-15 lbs off my best w/ straps!)
Band Face Pull
Red Mini 4x25
Overhead Band Pushdown
Red Mini 4x25 (good burn)
Monday May 25, 2020
Tempo Run
Warmup walk ~ 1/4 mile 5-7 minutes
Run 1 mile - 10:01
Cool down walk ~ 9/10 mile 15:31 (jogged 2 minutes during this)
My heart rate got up and stayed around 180 during the mile run; it dropped and stayed around 138 on the cool down walk (went up to 150 during the jog)
Wednesday May 27, 2020
DE Lower
Wenning Warmup 3 rounds
Side to side lunges BWx20 (per leg)
Pull Through Red Mini x20
Squat w/ bands
*45 + Light Bands x2
*95 + Light Bands x2
*135 + Light Bands x2
165 + Light Bands 10x2
Good Morning
45 3x1 minute (20 reps per set)
Side Bend
25 4x12
Calf Raise
BWx30,20,10,10,10
Thursday May 28, 2020
Aerobic Base Building
Jog 1 mile - 12:45
Power Walk/Jog intervals 1 mile - 13:44 (did a full blown sprint at all out intensity at the end)
Cool down walk - 6:54
Friday May 29, 2020
Upper Body (Final workout before newborn baby arrives so put in lots of effort to warrant a good taper)
Wenning Warmup 3 rounds
Overhead Band Pushdown Red Mini x20
Rear Delt Raise 5 lb plates x20
Speed Bench
*45 + Double Red Minis 3x5 (close/norm/wide)
*85 + Double Red Minis x5 (normal)
120 + Double Red Minis 6x5 (2 sets close, 2 sets normal, 2 sets wide)
TnG Bench Press
*135x3
*185x2
*205x1
225x3
Backoff sets
205x5
185x10
Pull-ups
BW 3x1
BW + 10 lbs x1,
BW + 25 lbs x1
BW + 35 lbs x1
Backoff set
BWx9
One Arm Band Pushdown
Red Mini x20,15
Barbell Curl
45 3x10 (20 sec rest)
Weighing 185!
Monday June 1, 2020
Aerobic Base Building
Warmup Walk 5 minutes - 0.33 miles
Intervals Jog 60 sec / Walk 90 sec for 20 minutes - 1.44 miles
Cool down Walk 6 minutes - 0.35 miles
(Total 2.12 miles)
Debating on sticking to this C25K program to build my aerobic base for 8 weeks and at the end jogging a 5K or have 2 aerobic base runs, 1 tempo run and 1 interval run (from the Navy Seal PTG). The ladder is what I was doing prior to lifting, the former is easy and can more easily fit into my lifting schedule. I could always do the harder running program after C25K. Will decide this week and in the meantime continue these easy C25K program runs.
Either way the good thing is I finally started using an Apple Watch I received as a prize so I can actually track mileage down the hundredth of a mile versus just the tenth. This is perfect for when I end up doing intervals I can do 1/4 mile intervals versus always doing 1/2 mile intervals. I also can monitor my heart rate more easily to keep it in the aerobic zone. It does appear to be a little off while resting but as long as I can speak without too much difficult while jogging and the watch shows I’m below 155-160 then I should be fine.
PM Leisure Walk
25:51 - 1.12 miles
Tuesday June 2, 2020
DE Lower
Wenning Warmup 3 rounds
Landmine Belt Squat - Bar + 45 x20
Seated Leg Curl - Monster Mini x20
Side Bend - 10 lbs x20
DE Squat w/ chains (Beltless and narrow)
*45 + 42 lbs in chain 3x3
*95 + 42 lbs in chain x3
*135 + 42 lbs in chain x3
185 + 42 lbs in chain 9x3
AMRAP Set
185 + 42 lbs in chain x10 (felt fantastic)
Stiff Leg Rack Pull
135 + 42 lbs in chain 2x10
135x15 (no chain)
Standing Band Crunch
Double Light Band 2x20
Single Legged Calf Raise
BWx20,15,10
This was a phenomenal workout. Squats were crisp for the most part and still keeping my stance more narrow than I do in competition and continuing to train Beltless for now. Baby and wife are doing great; getting these workouts in while the baby is asleep.
Congrats on the kid! The first few years can be rough by limiting your freedom to hit the gym and do stuff you normally wouldn't. Get ready for a selfless and more fulfilling(eye of the beholder i guess) life!
[QUOTE=xRequiem;1606673231]Congrats on the kid! The first few years can be rough by limiting your freedom to hit the gym and do stuff you normally wouldn't. Get ready for a selfless and more fulfilling(eye of the beholder i guess) life![/QUOTE]
Thanks man! Yeah this is our 2nd kid which I’ve been told 2 is much harder than 1. Our first is 2 (will be 3 in August). Fortunately have my garage gym now but even then I know time will be hard to come by. Definitely worth it.
Wednesday June 3, 2020
RE Upper Body
Wenning Warmup 2 rounds
Pullapart Red Mini x15
Flat DB Bench 30’s x15
Flat Chest Sup DB Row 30’s x15
Clap Push-up (for DE work)
BW 4x2
Bench Press (TnG)
*45x10
*95x6
*135x3
*185x1
185 2x8, 1x11 (AMRAP set; 4 under my best but happy with this progress as 4 weeks ago 6 reps was difficult and I’m down to 185 Bodyweight)
Pull-up
BW 4x2, 1x5
One Arm DB Row
80 2x8
Close Grip Push-up
BWx30,12,10
Face Pull
Red Mini x25,20,15
Barbell Curl
65 2x8
45x10
Neck Harness
5 lbs 2x25 (good burn)
Going to mix rep and speed days up every couple cycles. Hit 225x10 on Bench last winter before lockdown hit and I stopped lifting for several weeks. Also much lighter now so would be nice to get back to repping 225 like that again at this Bodyweight.
[QUOTE=musclehead09;1606698461]Thanks man! Yeah this is our 2nd kid which I’ve been told 2 is much harder than 1. Our first is 2 (will be 3 in August). Fortunately have my garage gym now but even then I know time will be hard to come by. Definitely worth it.[/QUOTE]
Oh right on. You're about the same age as when we had our second. In fact, when you turn 30 your kids will both be the same age as mine.
Were you lucky enough to have a boy?
[QUOTE=xRequiem;1606704631]Oh right on. You're about the same age as when we had our second. In fact, when you turn 30 your kids will both be the same age as mine.
Were you lucky enough to have a boy?[/QUOTE]
Oh nice!
We had a 2nd girl. I think I’m done after this haha. 2 will be expensive enough and I can shower them with love.
[QUOTE=musclehead09;1606718631]Oh nice!
We had a 2nd girl. I think I’m done after this haha. 2 will be expensive enough and I can shower them with love.[/QUOTE]
I have too girls too haha! Girls are challenging and I complain all the time about not having a boy but I wouldn't have it any other way.
Your job letting you work remotely?
[QUOTE=xRequiem;1606739191]I have too girls too haha! Girls are challenging and I complain all the time about not having a boy but I wouldn't have it any other way.
Your job letting you work remotely?[/QUOTE]
Nice! Haha that’s awesome.
Yeah I’ve been teleworking since 3rd week of March Actually haven’t gone in once. It’s funny seems like I work even harder from home. How about you?