3/9/20
Long hike with friends yesterday
squat w/ belt: 355x6, 370x6x2, 385x6x2
press w/ belt: 140x6, 145x6, 150x6x3
TnG bench: 205 x myoreps 15,5,5,4,3
3/10/20
deadlift w/ belt: 385x6, 405x6x2, 415x6x2
1ct pause bench: 245x6, 260x6, 275x6x2, 265x6
Leg press: 585 x myoreps 15,5,5,5,5,3
arms: 4 sets x 12-15
abs/core: planks +45lbs x 30sec x 4
8/12/20
beltless HBBS: 285x8, 305x8, 315x8x3
beltless press: 115x8, 125x8, 135x8x3
Incline smith machine bench: 155 x myoreps 15,5,5,5,5,5
Cardio: Sled sprints 20-30sec x 8
3/13/20
beltless deficit deadlift: 315x8,330x8,345x8x3
CG bench: 215x8,230x8,240x8x3
pendlay row: 185x myoreps 15,5,5,5,3
planks: +45lbs x 30sec x4
3/16/20
A lot of stress working in the ER with the coronavirus situation right now. Gyms in my state were mandated to shut down as of today. I purchased a home gym set up from rogue today. Didn’t care much for training today so just went through the motions.
squat w/belt: 365x6x2, 345x6x4
1ct pause bench: 255x6x6
TnG bench: 205x myoreps 15,5,5,3
3/19/20
gym closed. Back to bodyweight training.
chin ups: 12-15 reps x 4
ring dips: 6-8 reps x 4
inverted ring rows: 15-20 reps x 3
ring pushups: 15-20 reps x 3
pistol squats: 8 each leg x3
standing ab wheel: 5 reps x 3
nordic hammie curls: 3 reps x 2
side planks: 30sec each side x2
I used to do a lot of gymnastic style strength training on the rings and such so this isn’t foreign to me. feels kind of nice stepping away from the barbell for a bit to be honest. This was a bit too much for one session so I will break up some of the work into more days.
3/20/20
Cardio: hill sprints x 8
3/21/20
Found a great secluded place to hang up the gymnastic rings outdoors.
Ring pull ups: 12,12,12,10
Ring dips: 10,10,9,9
Wide inverted ring rows: 15,15,15,15
Wide ring pushups:15,15,15,15
Pushups (not on rings): 30, 25
I have a lot of experience training on the rings. I actually really enjoy it. Doubt I will lose much, if any, upper body strength before my gym equipment comes. Hopefully.
3/22/20
Pistol squats: 10 reps each leg x 4
Nordic hamstring curls: 4,3,3,3
Squat jumps: 15 reps x3
core: side planks + regular plank: 30sec each x 3
3/24/20
pull ups:15,13,13,12,12
Ring dips: 10,10,10,10,10
Wide inverted ring rows: 20,15,15,15
Wide ring pushups: 20,15,15,15
Banded pushups: 20,20,20
3/24/20
AM
pull ups:15,13,13,12,12
Ring dips: 10,10,10,10,10
Wide inverted ring rows: 20,15,15,15
Wide ring pushups: 20,15,15,15
Banded pushups: 20,20,20
PM
pistol squats: 12,12,12,12,12 each leg
nordic hammie curls: 5,5,5
squat jumps: 20,20,20
standing ab wheel: 3,3,3
side plank: 30sec x 3 each side
3/26/20
AM
Neutral grip chins: 15,15,15,15,15
Ring dips: 12,12,12,12,12
Wide inverted ring rows: 20,20,18,18
Wide ring pushups: 20,20,20,18
Banded pushups: 20,20,20
PM
pistol squats: 15,15,15,15,15 each leg
nordic hammie curls: 6,6,6
squat jumps: 25,25,25
standing ab wheel: 4,4,4
Just adding reps and sets as tolerated right now as I get re-acclimated to bodyweight/ring training
3/28/20
Chin ups: 15,15,15,12,12
Handstand pushups: 8,8,8,8,8
Ring rows: 25,25,22,20
Ring pushups: 25,25,25,22
banded push-ups: 25,25,23
3/29/20
pistol squats: +~20lbs 10,10,10,10,10 each leg
nordic hammie curls: 6,6,6,6
jumo squats: 30,30,30
standing ab wheel:5,5,5
side planks: 45sec x 2 each side
3/31/20
handstand pushups: 6,6,6,6,5
pull-ups: 15,15,12,12,10
ring dips: 13,13,13,13,13
ring rows: 25, 25,20,20
ring push-ups: 25,25,20,20
4/3/20
My rogue order came in today! first day back under the bar and it felt alright.
Squat w/ belt: 335x5x3
1ct pause bench: 225 x5x3
Deadlift 405x5x2
Ring dips: 15x3
barbell curls: 12-15x2
4/4/20
Chin ups: 7min amrap 15,15,12,10,8
Ring fall outs: 7min amrap 15,15,10,10
Arms: BB curls + band press downs 12-15x3
4//6/20
First day back on a program. Just easing back into it.
squat w/ belt: 315x5, 330x5, 345x5x2
2 board bench: 275x4, 290x4, 300x4
RDL: 275x10x3
dips on rings: 15x3
brisk walk x 30min
4/7/20
pull-ups: 7min amrap 12,12,9,8,7
ring fallouts: 7min amrap 15,15,13,10
arms: bb curls+band tricep pressdowns 10-15 reps x 3
nordic hamstring curls: 6 reps x3
4/8/20
1ct pause bench: 225x5, 240x6, 255x6x2
beltless pause squat: 315x4, 330x4, 355x4
feet up bench: 205x10x3
BB rows: 205x10x3
brisk walk x 30 min
4/9/20
brisk walk x 1 hour
4/10/20
deadlift w/ belt: 365x5, 385x5, 405x5x2
CG bench: 225x8x3
HBBS: 315x8x2
nordic hamstring curls: 6x3