Wednesday 02/19/2020
Hypertrophy I W1/D2
Belt Squat: 205x10@7; 210x10@8; 215x10@8.5
Bench Press: 170x8@7; 180x8@8; 185x8@9;
Flat Dumbbell Bench Press: 50x12; 40x12x2
Dumbbell Fly Flat:15x15x2
Thursday 02/20/2020
Hypertrophy I W1/GPP
Barbell Row: 115x15x2 @ 8
Triceps Pushdown: 70x12x2 @ 8
Dumbbell Curls: 30x12x2 @ 7
Planks: 7 mins - 25s/35s rest x 7
Friday 02/21/2020
Hypertrophy I W1/D3
Sumo Deadlift: 225x8 @ 7; 235x10 @ 8; 255x10 @ 8.5
Close Grip Bench Press: 155x10 @ 7; 160x10 @ 8; 165 x10 @ 9;
Inclined Dumbbell Bench Press: 50x12; 40x12x2
Dumbbell Lateral Raises:15x14x2
C2 Rower - 20 minutes LISS cardio. Ran out of time.
Monday 02/24/2020
Hypertrophy I W2/D1
High Bar Squat: 185x8@6; 195x8@7; 205x8@8 x 2;
Overhead Press: 105x8@6; 110x8@7; 115x8@8 x 2;
Romanian Deadlift: 145x12@6; 155x12@7; 165x12@8 x 2;
Leg Press: 235x12@8x2;
Tricep Pushdown (Cable): 70x13x2
Dumbbell Curl: 25x13x2
Lat Pull Downs: 135x12x2
Tuesday 02/25/2020
Hypertrophy I W2/GPP
Planks: 7 mins - 26s/34s rest x 7;
LISS Running - Treadmill (I hate treadmills): 20:00, about 1.85 miles (cut short by 5 mins due to time constraints)
Thursday 02/27/2020
Hypertrophy I W2/D3[/B][/LEFT][/u]
No gym on Friday, so doing Friday on Thursday Sumo Deadlift: 205x8 @ 6; 225x8 @ 7; 245x8 @ 8 x 3;
Close Grip Bench Press: 145x10 @ 7; 155x10 @ 8; 165 x10 @ 9; 150x10 @ 9;
Inclined Dumbbell Bench Press: 55x12; 45x12x2
Dumbbell Lateral Raises:20x12x2;
Lat Pulldown: 135x12x2;
Triceps Pushdown: 70x13x2;
Dumbbell Curl: 30x12x2
Monday 03/02/2020
Hypertrophy I W3/D1
Missed my GPP LISS cardio and planks on Saturday, but made up for the LISS with 2 days of moving stuff.
High Bar Squat: 185x8@6; 195x8@7; 205x8@8 x 3;
Overhead Press: 105x8@6; 110x8@7; 115x8@8 x 3;
Romanian Deadlift: 145x12@6; 155x12@7; 175x12@8 x 2;
Leg Press: 240x12@8x2;
Tricep Pushdown (Cable): 70x14x2
Dumbbell Curl: 30x12; 30x13
Lat Pull Downs: 135x12; 140x12
Forgot an entry from last week:
Wednesday 02/26/2020
Hypertrophy I W2/D2
3-0-3 Tempo Squat: 135x10@7; 145x10@8; 150x10@9; 140x10@9. (I’m a doofus. I didn’t realize the "belt squats are not squats w/ belt. Don’t have the equipment, so went to tempos instead).
Bench Press: 170x8@6; 175x8@7; 180x8@8 x 2;
Flat Dumbbell Bench Press: 50x12; 40x14; 45x14
Dumbbell Fly Flat:20x16x2
Wednesday 03/04/2020
Hypertrophy I W3/D2
3-0-3 Tempo Squat: 135x10@7; 145x10@8; 155x10@9; 145x10@9.
Bench Press: 175x8@6; 180x8@7; 190x8@8 x 3;
Flat Dumbbell Bench Press: 55x12; 45x14; 45x14
Dumbbell Fly Flat:25x12; 25x15
Thursday 03/05/2020
Hypertrophy I W3/GPP
LISS Cardio: C2 Rower /
Barbell Row: 135x13 x 2 @ 8
Triceps Pushdown: 70x15x2 @ 8
Dumbbell Curls: 30x13x2 @ 7
Planks: 7 mins - 27s/33s rest x 7
Friday 03/06/2020
Hypertrophy I W3/D3
Sumo Deadlift: 205x8 @ 6; 245x8 @ 7; 255x8 @ 8 x 3
Close Grip Bench Press: 155x10 @ 7; 165x10 @ 8; 175 x10 @ 9; 165x10 @ 9 x 2;
Inclined Dumbbell Bench Press: 55x12; 45x13; 45x14;
Dumbbell Lateral Raises:20x12; 20x13;
Lat Pulldown: 140x12x2;
Monday 03/09/2020
Hypertrophy I W4/D1
High Bar Squat: 195x8@6; 205x8@7; 215x8@8 x 3;
Overhead Press: 105x8@6; 110x8@7; 115x8@8 x 3;
Romanian Deadlift: 155x12@6; 165x12@7; 175x12@8 x 3;
Leg Press: 240x12@8x2;
Tricep Pushdown (Cable): 70x15x2
Dumbbell Curl: 30x12; 30x12
Lat Pull Downs: 140x12; 140x12
Tuesday 03/10/2020
Hypertrophy I W4/GPP
Planks: 7 mins - 29s/31s rest x 7;
LISS Running - 25 minutes, 3.4 km (~2.2 mi). Back acting up a little - fairly slow pace.
Wednesday 03/11/2020
Hypertrophy I W4/D2
3-0-3 Tempo Squat: 145x10@8x2; 150x10@9; 140x10@9 x 2. (Tempo squats are brutal - I know they help, but they are the toughest for me to do).
Bench Press: 175x8@7; 185x8@8; 200x8@9; 190x8@9 x 3;
Flat Dumbbell Bench Press: 55x14; 45x12 x 3.
Dumbbell Fly Flat:25x12; 25x15.
Thursday 03/12/2020
Hypertrophy I W4/GPP
LISS Cardio: HIIT 20s/100s sprint/rest x 10.
Barbell Row: 140x12 x 2 @ 8;
Triceps Pushdown: 70x15 @ 8; 70x16 @ 8;
Dumbbell Curls: 30x13 @ 7; 30x14 @ 8;
Lat Pulldown: 145 x 12 @8 x 2;
Planks: 7 mins - 29s/31s rest x 7
Friday 03/13/2020
Hypertrophy I W4/D3
Sumo Deadlift: 225x8 @ 6; 265x8 @ 7; 275x8 @ 8 x 3
Close Grip Bench Press: 155x10 @ 7; 165x10 @ 8; 175 x10 @ 9; 170x10 @ 9 x 2;
Inclined Dumbbell Bench Press: 55x12; 45x13; 45x15;
Dumbbell Lateral Raises:20x12; 20x15;
Well crap. About all I can report since 3/13 is a handful of runs between 2.5 and 4.5 miles and couple of calisthenic circuits. Pretty aimless for me really.
So the reason I’m posting today is because I’m committing to doing something.
Since there is little chance of our corporate gym reopening any time soon, less of a chance for me to build a home gym, I am going to go ahead with the 4-week at-home plan published here and get moving again. So I’ll start this afternoon. Posting now to hold myself accountable…
Welcome back and good luck with the new program–it looks like it might be a nice change of pace.
That was really a pathetic attempt to hold myself accountable. I’ve really done very little since the last post except get weaker by doing very little. The home program is not something that lit a fire under me like barbells did and I just got lazy.
Very lazy.
But…
Today they opened our corporate gym again (rumor has it that VIPs have been using it for some time, but that’s another story). Finally.
I am assuming - though I don’t know for absolute sure yet - that the free weight section is open. I’m off today, but I will know tomorrow.
Going to work up to a Beginner Template during the first week to avoid DOMS just by a doing a few sets of the basic movements. Start the Beginner Template in earnest next week.
Hopefully I’ll have another post in a day or two.
Tuesday 07/06/2021
Beginner Template (Reduced and Modified)
Okay.
So, back in the saddle. Like I mentioned, I am basically de-trained so I started very slowly. Not sure I even got to RPE 7. Not in a hurry at all.
I’ve had a kind of a bum shoulder for the last several months – not even sure why, but I’ve been throwing balls to my dogs left-handed because of it. As a result, I cannot set-up for a squat properly at all no matter the hand position on the bar. But, “what am I going to do – not train”? So I had two options: either front squat, which I’ve never done; or use the safety bar. I chose the safety bar.
Went back on the calendar to find my Beginner Template record in my tracking app and used that.
Back Squat (safety bar) w/ belt: 95x4; 135x4; 145x4; 155x4 RPE maybe 6 on the last set
Bench Press: 65x10; 75x10; 95x10; 115x10 – again maybe RPE 6 on the last set
Deadlift: 95x8; 145x8; 155x8; 165x8 – RPE 6 on the last set.
My goal was to simply reengage with movements and minimize DOMS. Today being the next day I can say I did not avoid them, but they are manageable.
The safety bar protected the shoulder nicely and it was not affected during Bench Press. I’ll see what happens on the standard press when I perform that next.