Right leg
71's + 25 lbs weighted vest (167lbs) × 4,4,4
60's + 25 lbs weighted vest (145lbs) × 8
Pullups
BW x 7,7
Dumbbell Romanian deadlifts
123.5's (247lbs) x 5,5,5
Put on the 25lbs vest and did 3 reps of dumbbell deadlifts with the pair of 123.5lb DBs (so 272 lbs of extra weight .....this is similar to a deficit trap bar deadlift). May start doing these....I can load up a pair of dumbbells up to around 131 lbs esch so 262 lbs. Hmmmm...since the additional weight wont be on the bar cant call it a pure deadlift but probabky make it a bit more challenging than just the dumbbells....like a hybrid deadlift/squat)
Dumbbell shrugs
123.5's x 8,8
Two arm bent over dumbbell rows
100's x 5,5,5
Last edited by KoolDJVader; 07-26-2020 at 02:25 PM.
Did some dumbbell front squats scattered throughout (55's, 57.5's and 65's [2sets]) ATG and paused for a few reps. Biggest problem was DBs sliding off my left shoulder
140 x 7,7 per arm
111 x 8,8 per arm (no straps and no 25lbs plates on DB)
70 × 5 per arm (Fat Gripz)
Dumbbell swings
127.5 x 5,5,5
So turns out that there is an exercise called dumbbell swing that is different from the type you see mostly with kettlebells. These are bastardized KB swings and not true DB swings
One arm dumbbell overhead press
Left arm:
60 × 3,2,3
52.5 × 6
Right arm
67.5 x 2,2,3
60 x 8
Resistance band Perfect Pushups
Undersun Light + X-Heavy band x 7,6
Undersun Heavy + Light band with 25lb vest x 4.....took off Lght band and did 4 more reps
One arm dumbbell suitcase holds with 127.5lbs....twice on both sides
Weighted ab wheel rolllouts
+25lbs vest x 15,15
Found a small hole in my vest and some beads came out, popped a few in, taped it up and weighed it. Still 25lbs....I did pick up another adjustable one that goes up to 32 lbs.i
Left leg:
73.5's (147 lbs) x 3 x 3
62..5's (125 lbs) x 8
Right leg:
73.5's + 25 lbs vest (172 lbs) x 3 x 3
62.5's + 25 lbs vest (150 lbs) × 8
Weighted pullups
+10 lbs x 5,5 (used two 5 lb ankle weights)
Dumbbell Romanian deadlifts
126's (252 lbs) × 5,5,5
Dumbbell shrugs
126's x 8,8
Dumbbell deadlifts
128.5's (257 lbs) + 20lbs strapped to wrist × 5
(dont know if the wrist weights make it 20 lbs heavier...)
Two arm bent over dumbbell rows
100's x 6,5,5
Loaded my DB handles with as much as can fit (two 25's, four 10's, two 5's, two 5.5's and four 2.5's) and finished with
Dumbbell deadlift (again)
131's (262 lbs) × 5
The dumbbell deadlifts probably most resemble a deficit trap bar deadlift....maybe I can make it harder by wearing Olympic lifting shoes to give it a bit more of a deficit
Last edited by KoolDJVader; 08-05-2020 at 02:38 PM.
Left leg:
73.5's (147 lbs) × 4,4,4
62.5's (125 lbs) x 9
Right leg
73.5's + 25lbs vest (172 lbs) × 4,4,4
62.5's + 25lbs vsst (150 lbs) × 9
Two Arm Dumbbell Clean and Press
60's x 3 x 3
Weighted Perfect Pushups
+81lbs x 6,6,5*
*reps didnt increase because I went deeper. I bought these pushup handles not to get greater ROM but to position my arm to alleviate shoulder issues. I usually go down until I am in line with handles which would be like hitting the floor without handles.
Weighted Valslide leg curls
+5lbs ankle weights per leg x 15,15
Also scattered DB front squats witb a pair of 71 lbs DB (142 lbs) throughout....2 sets aftsr DB clean and press and 1 set after leg curls. Went ATG with pause. More of a core workout than legs but even cleaning DBs probably has value.
Got some reinforcements delivered. Four 10lbs plates....now I can do one arm DB rows without using 25 lbs plates and get better ROM. Generic Chinese made stuff from Amazon that i paid too much for but pleasantly surprised they all weighed out to 10lbs. Also got thick bar DB handles and finallly ordered the Rogue 15lbs DB handles. Probably have to wait a couple weeks, hopefully Rogue does a better job packaging these than when I ordered plates from them a few months back.
biggest plate was 25lbs so kinda like a deficit trap bar dead but DBs are angled in a way so its not completely at my side so maybe a hybrid defifict dead. Once my Rogue DB handles comes, they can be loaded to 146 lbs....if UPS didnt lose my shipment
DB front squats and deadlifts are more psychologically fulffilling than anything else just to do the movement. Although with front squats, having to clean DBs and holding it in place may be beneficial
Last edited by KoolDJVader; 08-09-2020 at 02:26 PM.
76's + 25lbs vest (177lbs) × 3 × 3
65's + 25lbs vest (155 lbs) × 8
Two arm Dumbbell Clean and Press
60's x 4,3,3
Dumbbell front squats
76's (152 lbs) × 3 × 3
Left arm clèan was poor on 2nd and 3ŕd sèt
Weiģhted Peŕfèçt pushups
+86 lbs x 5,5,5
One arm dumbbell floor press
55 x 5
57.5 x 5
Fooled around with these on Saturday....probably replace band pushups for these although may sneak in a set of band pushups on this day
Valslide leg curls
+ 10 (5lb ankle weights on each leg) × 16,16
Last edited by KoolDJVader; 08-12-2020 at 06:42 PM.
135 x 6,6 per arm (10 lbs plates only)
75.5 × 6,6 per arm (2 inch thick handles)
Dumbbell swing (KB type version)
130 × 6,6
One arm dumbbell overhead press
Left arm:
62.5 x 1*,3,2 (*actually got 2 half reps before getting a full rep on first set)
55 × 6+1,6
Right arm:
70 × 3,2,3
62.5 × 6
One arm dumbbell floor press
60's x 6,6,6 per arm
Dumbbell suitcase holds with 130lb dumbbell, twice per side
Played around with real single arm dumbbell swings where you use hip drive to get DB's overhead in one motion....kinda like hybrid swing/snatch. Did 35's,45's,50's,55's for singles to get an idea. One set of 3 reps with 60's per arm and then just tried one rep with 62.5's because it was there. No ab wheel rollouts today.
Warmed up with 35 and 65 lbs dumbbell Goblet squats
Dumbbell Bulgarian Split Squats
Left leg
76's (152 lbs) × 4,4,4
65's (130 lbs) × 8
Right leg
76's + 25lb vest (177 lbs) × 4,4,4
65's + 25lb vest (155 lbs) × 8
Weighted Pullups
+10lbs x 7,7
Dumbbell front squats (ATG with 2 seconds pause)
78.5's (157 lbs) × 3,3
81's (162 lbs) × 2
Plan was to blow these off but decided to do the 78.5 lbs DB's. The clean felt so good compared to Wednesday that after a brief pause to do a chore, told myself do a single with 81's and blow off shrugs. Did a double instead but was sweating a lot and DBs felt like it was sliding off so ended it there. Honestly getting more out of the cleans than the squats
Dumbbell Romanian deadlifts
127.5's (255 lbs) x 6,6,6
Dumbbell deadliffts (25lb plates were largest so really a deficit deadlift)
146's (292 lbs) × 5,5
Two arm bent over dumbbell rows (no 25 lb plates)
101's x 6,6,6
Notes: Solid workout....as mentioned last week, the front squats and deadlifts are more pyschologically fulfilling than a physical challenge although cleaning the dumbbells for squats and deadlifting from a deficit does make it somewhat more challenging than if I was front squatting 162 lbs or trap bar deadlifting 292 lbs
Gyms may be opening soon but have to see how comfortable I am with the way they operate. Will go in when it opens in the morning as usual and if its too crowded or social distance isn't practiced, will GTFO and probably file a complaint. But even if gyms are operating safely, only going to squat once or twice a week and do everything else at home. And wll keep doing Bulgarians
Right leg:
76's + 25lbs vest (177 lbs) × 5,5
85's (170 lbs) × 6 (just wanted to see if heavier dumbbells are harder than adding weight via vest although should have done 87.5's but being conservative)
Two Arm Dumbbell Clean and Press
62.5's x 3 x 3
One Arm Thick Dumbbell Press
Right arm
55 x 6
Left arm
55 x 4
Does make a bit of difference
One Arm Dumbbell Floor Press
Right arm:
62.5 × 6,6,6
Left arm
62.5 x 5,4,6 (go figure)
Wasn't in a weighted pushup type mood and these are still fun. Speaking of....
135 x 6,6,6 per arm
Thick handles:
70.5 x 8 per arm
73 × 8 per arm
One arm dumbbell overhead press
Left arm:
62.5 × 1,1
57.5 × 5,5
Right arm
72.5 x 1,1
65 x 5,5
Old school one arm dumbbell swing
82.5 x 1,1,1 per arm
One arm dumbbell floor press
Right arm
70 x 6,6
Left arm
70 x 5,5
Weighted ab wheel rolloutl
+25lbs x 12,12
This week got four 25lb plates (well they all weighed 24.2 lbs), a flat bench and a new weighted vest that is adjustable up to 50 lbs. Of course gyms may open next week....
First time using a bench as support for my back leg. BIG difference (and realize how dangerous using a stool was)
Pullups
BW x 6,6
Dumbbell Romanian Deadlifts
130's (260 lbs) × 5,5,5
Dumbbell shrugs
130's x 12
Dumbbell deadlifts (deficit using 25 lbers)
153's (306 lbs) × 5,5
The odd weight is that the four 25lbs plates I received last week weigh 24 lbs each. Although if i really want to be exact, two of my other 25 lbs plates weight around 25.5....
Two arm bent over dumbbell rows
100's x 7,7,7
So gym reopens Wednesday, not 100% sure what my plan is. Probably go in just once a week and just do squats and other stuff do at home. So hopefully in and out in less than an hour but gym opens later than before the pandemic so even going in when it opens doesn't guarantee a relatively empty gym
Felt meh so meh workout. A bit disingenious to call this a COVID-19 Workout since gyms opened this morning so it was a voluntary home workout. But 75 is a nice round number to end with and from now on these are regular home workouts. Not sure When Im going back to the gym
Bar x 5
95 x 5
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
275 x 3
The mask didn't really affect me but then again, I kept intensity low. But the weight felt good so those Bulgarian Split Squats did help retain some leg strength
While it felt good to squat again, I don't know if Im going back anytime soon. The gym didn't bother to move equipment around and it was always a bit cramped. There were 6 people in the gym (at least on the floor the free weights are), 5 of them were doing legs (although 2 were a couple working out on the same leg press) and there was no way that one leg press the couple was using was 6 feet away from the squat rack. I moved to a rack further away (which is close to a seated calf machine luckily no one was using and a lifting platform). I'm sure the couple was glad that I moved as well.
My right brachiradialis (sp?) Is a bit banged up so used straps
Made 2 major purchases that will hopefully allow me to go just about fully in on home workouts. A squat stand and a bar that can hopefully accomodate my small place
Weight felt light but also felt weird doing them with a bar again
Weighted chinups
+25lbs x 8,8,8
Ironmind says strict pullups and they mean it. Even the slightest sway felt unstable
Weighted Valslide leg curls
+5lbs per leg x 15,15
Used my newly purchased 5ft Olympic barbell from Hampton and ALight Mobile Training Center from Ironmind. Bar felt great, bit of a learning curve for the training center but overall very happy
Another Rack Day even though it should be upper body day. Now that I have a barbell, can't neglect heavy dumbbell work
Front squats
175 x 3,3,3,3
ATG with some reps paused. Little discouraged that it didnt feel easier
Standing barbell press
119 x 5,5,5
Bent over barbell rows
186 x 8,,8,8
Messed around with the dip and chin bar on the rack. Dips are a no go as it kills my shoulder. Need to get used to the chin up bar
Back to Bulgarian split squats next workout. Although wouldn't hurt to do barbell stuff exclusively for a few weeks given it was 6 months of mostly dumbbell work
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