07/22/19
BW:173.4
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Front Squat:
135×5 x 10 sets
*Determined to actually get decent at these. Stay tuned.
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Wide Grip (pinky’s on rings) Spoto Bench Press:
155×5 x 10 sets
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Dumbbell Seated Shoulder Press:
35’sx10 x 4 sets
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Dumbbell Row:
70×12 x 3 sets
60×12 x 2 sets
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Barbell Bicep Curl:
45×15 x 3 sets
07/23/19
BW:172.8
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Bench (like the “Vert Pull”) RDL:
185×5 x 10 sets
*I liked these. Played around with grip width throughout the sets, and I think i’m going to settle on a wider grip (pinkies close to rings) to get some more upper backness. My off and on right hip “thing” (glute and proximal hamstring area) tends to really mess with my ability to hinge, so I think that if I can get good and strong at these, then I’ll put that issue to bed.
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Dumbbell Incline Bench Press:
52.5 x 12 x 3 sets
52.5 x 15 x 2 sets
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Dumbbell RFESS (DB in hand on working leg side):
50×10 x 4 sets
*These also make my right hip thing apparent. If I do these “cold”, my ROM on my right leg feels very different (sort of “gummed up” in the hips) and I get some right knee irritation. Doing these after the RDLs felt very good, a lovely ROM in both legs.
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Assisted (blue x 2) Band Pullups: 12,12,12,10,10
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Dumbbell Skull Crusher:
50×12 x 4 sets
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As an aside, the only thing that was sore today was my right glute, which I think is attributable to the front squats. I noticed yesterday during the front squats that I had a tendency to dump into my toes on my right leg only, which I think is some weakness in my right hip showing through. I had to make myself stay on the whole foot, and today my right glute is sore (in a good way). I can’t help but to think that getting good at front squats, Bench RDLs, RFESS, SL RDL’s, and Hip Thrusts will have nothing but positive effects once I start squatting and deadlifting again. THOUGHTS?
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07/24/19
BW:171.8
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Ab Wheel x 20 x 4 sets
DB Shrugs x 40s x 15 x 4 sets
Neck x 15 x 20 x 3 sets
SL Calf Raise x BW x 8 x 4 sets
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Assault Bike HIIT
20s sprint/100s rest x 1 round
15s sprint/105s rest x 9 rounds
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07/25/19
BW:173.0
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DB “Trap Bar” Deadlift:
75’s x 10 x 5 sets
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Incline Bench Press:
135 x 10 x 5 sets
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Dumbbell SL RDL:
55 x 10 x 5 sets
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Bent Over Dumbbell Row:
45’s x 10 x 5 sets
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Dumbbell Bicep Curl:
25’s x 12 x 4 sets
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07/26/19
BW:172.2
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Hip Thrust:
175×5 x 10 sets
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Dumbbell Neutral Gip Bench (palms facing each other):
65’s x 10 x 5 sets
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3-Way Shoulder Raise (bent over rear/standing lateral/standing front):
5’s x 12 x 3 sets
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Dumbbell Skull Crusher:
65×8 x 4 sets
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07/27/19
BW:172.6
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Assault Bike HIIT:
20s/100s x 2
15s/105s x 8
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SL Calf Raise:
BW x 10 x 5 sets
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Hanging Knee Raise:
BW x 10 x 5 sets
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Dumbbell Shrugs:
45’s x 15 x 4 sets
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Neck Harness Extension:
20 x 20,15,12
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