Back From The Dead Again; Journey to Strong

[musclehead09]

Thursday March 12, 2020

Push Day

Low Incline DB Press
*40’s x10
*55’s x8
70’s x8
80’s x6 @ RPE ~7
90’s x0 (Tried twice back to back)
90’s x0 (tried a third time after a minute rest)
DANGIT!!!! 80’s were so easy but I twisted my wrists when I brought the 90’s up the first time. I attempted them a second time and felt a strain in my left pec/shoulder tie in.

Super Incline HS Bench
101x10
151 2x6
(Pec felt better)

Cable Crossover
30 2x12

Seated OHP
(Tried warmup with 45 but felt the strain so quit here)

Cable X’s (Rear Delts)
20 3x15

Straight Bar Pushdown
40x20,15


I’m too hard headed. Need to keep intensity low but I hate that style of training. Piss poor sleep doesn’t help. Tried for a full 8 hours but woke up 4x last night. Relied on coffee to stay awake today.

[musclehead09]

Saturday March 14, 2020

ME Lower

Squat (no belt)
*45 3x5
*135x3
*225x1
*275x1
300x1
326x1
350x1
365x1 (around tying a PR for Beltless!)

Rack Pulls (@ knee height)
*135x5
*225x3
*315x1
*365x1
405x1
455x1 (Beltless PR)
475x1 (Add Belt; PR)

Belt Squat (Narrow)
225x10,8,8,6

Unilateral Leg Curl 30 3x10
Calf Press 225 2x20
Seated Calf Raise 90 3x15
Standing Cable Crunch 70 3x12


Awesome workout. Back in the game for lower body. Knee height rack pulls are an ego lift so I rarely ever do them but I couldn’t set the rack at mid shin today so I said screw it and pulled from a higher height.

[musclehead09]

Sunday March 15, 2020

ME Upper (Arm Focused)

Band Pullaparts (40-50)

Pause Close Grip Bench w/ chains (1 link per side)
*45 + chains 3x5
*95 + chains x5
*135 + chains x5
*161 + chains x5
185 + chains x5
200 + chains x5 (set new PR; haven’t done ME work with chains before but felt great)

Backoff set
135 + chains x15 (TnG)

Alt Seated DB Shoulder Press
40’s 2x6

Overhead Rope Pushdown/Skullcrusher
40x19
50x10
Dropset (50x8, 40x6, 30x6)

Neutral Grip Chin-ip
BW 4x5 (felt great)

Barbell Curl
*50x8
60x8
70x8 (EZ Bar Wide Grip)

Machine Preacher Curl
40 2x10, 1x8

Seated Face Pull
40 3x10


Great workout. Shoulder feeling 100% already thankfully. Went for a light shoulder press variation today though to be safe. Also, Bench felt back on track. Top weight was around 240-250 with the chains being 40+ lbs together.

[musclehead09]

Wednesday March 18, 2020

Bodyweight Leg Day

Squat 4x20 (1-3 sec negatives)
Light Band Good Mornings 2x20
Standing Calf Raise 3x10 (3 sec top, 3 sec negative, 3 sec bottom)


Due to all gyms closing I’ll just hit Bodyweight for the time being. My hams and calves are actually sore today. Good 15 minute workout yesterday. Will do upper body tomorrow; didn’t have time to today.

[musclehead09]

Saturday March 21, 2020

Upper Body (bands + Bodyweight)

Floor Band Press
Red mini x10
Monster mini x10
Light band x10
Strong band x2-3 (half reps)

Floor Band Fly
Light band fly 3x10

Band Rows
Monster mini x10
Light band 2x15
Monster mini x15

Push-up
BW 2x15 (normal)
BW 2x10 (close hand)

Band Pullapart
Red mini 2x15
Monster mini 2x10-15 (lost track)

Band Side Raise
Red mini 2x10

Band Curl
Red mini 2x25
Monster mini 2x15

Band OH Triceps Extension
Red mini 2x20


Good pump. Thinking of getting a short rack. My old one is too tall to fit in my garage. But I have plenty of plates and I have adjustable dumbbells I stored at my parents house.

[musclehead09]

Sunday March 22, 2020

Lower Body (Bands + Bodyweight)

Band Unilateral Lying Leg Curl
Red mini x25,20

Squat
BW 4x25 (3 sec negative, 1 sec pause)

Band Pull Through
Monster mini 3x15

Unilateral Calf Raise
BW 3x10 (3 sec top, 3 sec negative, 3 sec bottom)

Spread Eagle Sit-up
BW 2x10 (3 sec negative)


This workout was actually challenging with all of the negatives. What made it even more difficult is the longest test period I took was 1 minute between any of the sets; most rest was under 1 minute. My legs were very wobbly after the squats and even moreso after the pull throughs. Total workout time was right under 36 minutes.

[musclehead09]

Tuesday March 24, 2020

Upper Body Bodyweight & Bands + Run

Band Pullapart
Red Mini x50,25,25

Push-up
BWx20,1,15,2,10,3,5 (8 steps for rest)

Band Row
Monster Mini 4x20

Band OH Triceps Extension
Red Mini 2x20

Band Hammer Curl
Monster Mini 2x25


Run 1 mile - 10:35

[musclehead09]

Wednesday March 25, 2020

Lower Body Bodyweight

Squat BW 2x50

Calf Raise BWx50,25

Crunch BW 2x15

1 minute rest between sets

[musclehead09]

Thursday March 26, 200

Walk 8 minutes
Run 1/2 mile 5:11
Walk 7:49 minutes
Run 1/2 mile 5:02
Walk 7+ minutes


Friday March 27, 2020

Upper Body Bodyweight + Bands

Band pullaparts
Red Mini x20

Superset
Push-up BW 4x15
Pull-up BWx5,4,4,4

Superset
Band OH Tri Ext - Red Mini 3x29
Band Curl - Res Mini x40,30,20

Band Side Raise
Red Mini 2x10

[musclehead09]

Sunday March 29, 2020

Full body

Leg/Core Circuit (3 rounds)

Split Squat
BWx10
Red mini x10
Monster mini x10

Band Good Morning
Monster mini x15
Light Band x15
Heavy Band x15 (partial)

Calf Raise
BW 3x20

Plank
BW 3x25 seconds

Rest ~10 minutes

Run 1 mile - 10:42 (slower pace)

Walk <1 mile (cool down) - 19 minutes

Max Push-ups
BWx40

Max Pull-ups
BWx8 (last rep cheated)

[musclehead09]

Tuesday March 31, 2020

Upper Body + Run

Superset
Band Pullapart red mini 2x20
Rev. Pullapart red mini 2x20

Push-up
BWx14,18,14,14,20

Pull-up
BWx4,3,2,4,5

Interval Run
Warmup walk 1/2 mile - 9:29

Interval 1: Run 1/2 mile - 4:25
Rest walk ~ 1/2 mile - 8:47
Interval 2: Run 1/2 mile - 4:20

Cooldown walk ~ 1/2 mile under 9 min

Phenomenal running sessions. Around a minute under both intervals from last week. Also started the 100 push-up and 20 Pull-up programs today based on my max rep sets on Sunday.

[musclehead09]

Thursday April 2, 2020

Upper Body

Push-up
BWx25,20,15,15,25 (awesome!)

Pull-up
BWx4,3,3,4,5

Superset
Monster Mini Pushdown 30,20,15
Monster Mini Hammer Curl 30,20,15

[musclehead09]

Friday April 3, 2020

Timed Run

Warmup Walk 1/2 mile ~ 9 minutes

Run 1 mile - 9:05

Cooldown Walk <3/4 mile - 13:04


Awesome progress in such a short time went from mid 10’s to low 9’s for my mile time.

[musclehead09]

Saturday April 4, 2020

Upper Body

Push-up
BWx22,30,20,17,15 (couldn’t keep up with the progression was supposed to hit 20 then 28+ on last 2 sets)

Pull-up
BWx4 (wide)
BWx4 (neutral)
BWx4 (underhand)
BWx3 (neutral)
BWx6 (wide)

Band Circuit (3 rounds)
Pullapart red mini x20
Side raise red mini x10
Pushdown monster mini x20
Curl monster mini x15


Think I’m going to use change my progression for pushups. Could undulate and use bands for added resistance to maintain muscle mass while away from lifting. Will come up with something by Tuesday. Pull-up progression may stick for now. Was gonna do lower body today but since I’m not lifting I think I’ll pair leg and core workouts with running to allow for more recovery. Have a long distance run tomorrow so I’ll likely do my legs and core prior to that run with bands while legs are fresh. Mid week I could do light legs and core after intense running.

[musclehead09]

Extra work

Walked ~15 minutes

1+ hour later

Band Pushdowns red mini 2x80 (second set broken up into sets of 10 with a few seconds of rest after 30 reps)

Triceps are pumped up after the earlier session and this.

[musclehead09]

Sunday April 5, 2020

Lower Body + Run

Squat
BWx10
Light Band x10 (Front Squat) no rest
Light Band x10 (Back Squat)
Light Band x25 (Back Squat)
Light Band x25 (Back Squat)

Pull Through
Monster mini 3x15, 1x20 (3 sec neg)

One Leg Calf Raise
BWx10,8 (5 sec neg, 3 sec bottom)

Sit-up
BWx25 (got work to do here)

Rest 10 minutes

Warmup walk >1/2 mile - 13:11
LSD Run 1 mile - 12:13
Cool down walk ~3/4 mile - 18:00

[musclehead09]

Tuesday April 7, 2020

Upper Body + Run

Band Resisted Push-up
BWx10
BW + Mini 2x10
BW + Monster mini 2x10
BW + Light Band x8

Pull-up
BWx5 (wide)
BWx4 (neutral)
BWx3 (underhand)
BWx4 (neutral)
BWx5 (wide)

Warmup walk > 1/2 mile - 15:08

Interval Run:
2 minute run
1 minute walk
2 minute run
2 minute walk
1 minute run
2 minute walk
1 minute run
2:10 minute walk
13:10 1 mile total

Cool down walk > 1/2 mile 12:34

[musclehead09]

Thursday April 8, 2020

Timed Run

Warmup Walk ~1/2 mile

Run 1 mile - 8:31 (SWEET)

Cool down Walk ~1/2 mile

[musclehead09]

Friday April 10, 2020

Full body

Upper Body Circuit
Band Pullaparts Red mini x20,19,18,17,16,15,14,13,12,11

Push-up BWx1,2,3,4,5,6,7,8,9,10
Pull-up BWx1,2,3,4,4,1,2,3,4,1


Lower Body Superset
Overhead Squat w/ band Red mini x1,2,3,4,5,6,7,8,9,10

Band Good Morning Red mini x1,2,3,4,5,6,7,8,9,10

[musclehead09]

Saturday April 11, 2020

Long Slow Distance Run

Warmup walk >1/2 mile - 12:12

Run (really easy jog) 1.5 miles - 17:03

Cool down walk >1/2 mile - 13:34

[musclehead09]

Sunday April 12, 2020

Timed/Tempo Run

Warmup walk 1/2 mile - 9:18

1.5 mile run - 14:45

Cool down walk >1/2 mile 12:28


Great progress in a short time. Cleared my garage yesterday will be able to put my old weights back in this week. Will take a Deload from running Next week. It’s typically recommended to not run the third week in a running program. I’m going into my 3rd or 4th week this week so next week will be just walking for cardio and it fits well into what will be my first week back at lifting in my garage. Will resume running the week after.

[musclehead09]

Tuesday April 14, 2020

Upper Body + Run

Pull-up
BWx5 (wide)
BWx4 (wide)
BWx3 (neutral)
BWx2 (neutral)
BWx1 (underhand)
BWx6 (underhand)

Neutral Push-up (using door frame pull-up bar)
BW 5x10 (extremely difficult at 5th set w/ 45-60 sec rest periods)


Interval Run
Warmup walk 1/2 mile

Run 1/2 mile - 3:57
Walk >1/2 mile
Run 1/2 mile - 3:57 (SWEET)

Cool down walk >1/2 mile

[musclehead09]

Wednesday April 15, 2020

Squat BW 4x20

Long slow distance run

Warmup walk <1/4 mile

Run 2 miles - 23:08

Cool down walk ~1/2 mile


Immediately after this run my legs definitely appeared smaller lol. Sucks but I’m in much Better shape already. I’ll gain any muscle back quick once I start lifting again.

[musclehead09]

Friday April 17, 2020

Circuit
Pull-ups BWx10 (neutral), BWx4 (wide)
Pushups BWx34, BWx17
Sit-ups BWx30, BWx20

Timed Run
Warmup walk >1/2 mile

Run 1 mile - 8:34

Cool down walk >1/2 mile


Felt great on pull-ups even if the set of 10 was neutral. First run i didn’t PR since starting 4-5 weeks ago but this was the third hard run this week. Next week I’m deloading then the week after there will be 2 hard runs and 2 easy runs each week.

[musclehead09]

Took last week off from running. Brought over 900 lbs in weights to my house. Built a new platform that’s 12x8 with 6 pieces of 4x8 plywood (3 on top and 3 on bottom with 4 of them perpendicular) and 4 horse stall mats. Got the uprights to my old T3 rack but need to find the safeties, J hooks and Pullup bar before I can begin lifting again (I can do deadlifts, OHP and accessories in the mean time).

[musclehead09]

Tuesday April 28, 2020

Finished painting my T3 rack after spraying 2 coats of WD40 last night.

Found a neck harness and did 5 lbs 3x25

[musclehead09]

Saturday May 2, 2020

ME Lower

Squat (no belt)
*45 3x5
*95x4
*135x3
*185x2
*225x1
*265x1
295x1
315x1
335x1 (happy with this being that I’ve been running since the break started and this was Beltless; good starting point had a little left in the tank)

Deadlift (no belt)
*135x3
*225x2
*275x1
315x1
345x1
365x1

Barbell Good Morning
45x10
95 3x8 (hams were fried after this)

One Legged Calf Raise
BWx20,15,12,10,8

Lying Leg Raise
BWx15,12,10

[musclehead09]

Saturday May 2, 2020

PM Cardio

Walk
Warmup - 3:04

1 mile timed walk - 16:08 (right under 3.75 mph)

Cool down - 2:05

[musclehead09]

Sunday May 3, 2020

ME Upper

Warmup Circuit (w/ Red Mini)
Band Pullaparts 30 (10 overhand, 10 overhead, 10 underhand)
Pushdowns x20
Face Pulls x10
Curls x20

Pause Bench
*45 3x5
*95x4
*135x3
*165x2
*185x1
205x1
225x1
240x1 (butt came off bench but I’ll take it for after a lay-off)

Close Grip Bench
185 2x6

Incline DB Bench
40’a x25 (good burn)

Pull-up
BW 5x1 (warmup w/ singles)
BWx8 (grip gave due to bar being slick from WD-40 and paint)

Incline Chest Sup. DB Row
40’s 4x10

Neck Harness (Chin to chest and full extension)
5 lbs x25,20,15

Barbell Curl
45 2x15

[musclehead09]

Post workout cardio

Walk 2 miles - 32:24

1st mile was 15:50
2nd mile was 16:32

Great sweat and maintained a 150 heart rate (which means I’m out of shape though still). But I had a bang again today which would keep it slightly more elevated even after a couple hours.