10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Close Grip Bench 1 board – 10 to 2: 160/72.6x10, 170/77.1x8, 180/81.6x6, 190/86.2x4, 200/90.7x2
Close Grip Bench 2 second pause: 3×6 135/61.2, 145/65.8, 155/70.3
Ring Pikes – feet in rings: 5×7
Chin Ups: 10×1
Russian Twists w/35/15.9: 3×8/side
Close Grip Incline Bench: 8’s 66.1/30, 88.2/40, 99.2/45, 110.2/50, 121.3/55
Solo Pfister Hypers w/8/3.6 ball: 3×12
DB Rows: 3×12 40/18.1
EZ Curl Bar Tricep Extensions: 3×10 59.5/27, 70.5/32, 70.5/32
RC mini band external rotations: 3×15
RC mini band internal rotations: 3×15
8 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
Speed Bench: 6×5 no bands 155/70.3
Bench Press: 185/83.9x2, 205/93x1, 235/106.6x2 (2 board), 275/124.7x2 (3 board)
36 Long Sleeve Katana: 290/131.5x2 (2 board), 295/133.8x2 (1 board), 300/136.1x2 (chest)
RC 5/2.3 external rotations: 5×15
Hypers: 3×15
Kneeling Ring Abs: 3×20
Approx. 10km bike ride – trail riding
5 minutes bike
Mini band pull aparts: 3×15
Legs Up Bench: 7’s 110.2/50, 132.3/60, 143.3/65, 154.3/70, 165.3/75, 176.4/80
Legs Up Bench 2 board: 7’s 187.4/85, 198.4/90
Legs Up Bench 3 board: 7’s 209.4/95, 220.5/100, 231.5/105
Purple band ab pulldown: 5×20
Planks: 3×45 seconds
BB Shoulder Press: 5’s 44.1/20, 55.1/25, 66.1/30, 77.2/35, 88.2/40
12 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
Close grip bench 2 board: 5’s 176.4/80, 187.4/85, 192.9/87.5, 198.4/90, 203.9/92.5
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
Ab Roller: 5×10
Close Grip Bench 2 second pause: 3×6 132.3/60, 143.3/65, 154.3/70
DB Bicep Curls: 5×8 23/10.4
Russian Twists w/33.1/15: 5×12/side
Bicycle Abs: 5×15/side
Close Grip Incline: 5×6 88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60
EZ Curl Bar Triceps extensions: 4×15 37.5/17, 50.7/23, 56.2/25.5, 56.2/25.5
EZ Curl Bar Bicep Curls: 3×10 50.7/23
Ring Pikes – feet in rings: 4×6
Chin Ups: 3×2
Good workout!
5 minutes bike
Speed Bench Press: 9×3 148.8/67.5 (black bands under, doubled on ends)
Competition Grip Bench Press: 198.4/90x2, 231.5/105x2 (2 board), 264.6/120x2 (3 board)
36 Long Sleeve Katana: 286.6/130x3 (2 board), 297.6/135x3 (1 board), 297.6/135x2 (chest)
RC mini band internal rotation: 3×15
RC mini band external rotation: 3×15
Bicycle Abs: 3×15/side
That Katana is about shot, but it’s a good shirt to put on to get used to the shirt again and just to do shirt work.
Legs Up Bench: 4’s 110.2/50, 132.3/60, 154.3/70, 176.4/80
Bench Press 2 board: 4×4 198.4/90, 220.5/100, 231.5/105, 242.5/110
Bench Press 3 board: 3×4 253.5/115, 264.6/120, 275.6/125
Purple band ab pulldown: 3×15
Side bends w/35.3/16 kettlebell: 3×15/side
Quick workout before going to Regina for Cirque du Soleil!
Close Grip Bench: 5’s 95/43.1, 115/52.2, 135/61.2, 155/70.3
Close Grip Bench 3 board: 4×5 185/83.9, 195/88.5, 205/93, 215/97.5
Bicycle Abs: 5×12/side
Cambered bar bench 1 board: 6’s 95/43.1, 105/47.6, 115/52.2, 125/56.7, 135/61.2
Russian twists w/25/11.3: 3×10/side
Lying DB Tricep Pullovers: 4×15 18/8.2
Bench Press: 6’s 110.2/50, 132.3/60, 143.3/65, 154.3/70
2 board Bench press: 6’s 176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100
Abs on hyper: 5×20
2 second pause bench press: 6’s 132.3/60, 143.3/65, 154.3/70
Chin Ups: 5×1
DB Bicep Curls: 2×10 23/10.4
Speed Bench – no bands – 154.3/70 9×3
Competition Grip Bench 1 board: 3’s 176.4/80, 187.4/85, 198.4/90, 209.4/95, 220.5/100, 231.5/105
Competition Grip Bench 3 board: 3’s 242.5/110, 253.5/115, 264.6/120, 275.6/125, 286.6/130
Crunch Ups: 5×20
Abs on hyper: 3×15
This is probably the last workout I’ll have until Sunday or Monday. It’s Pam’s wedding this weekend, so that takes priority!
5 minutes bike
Close Grip Bench: 88.2/40x8×2, 110.2/50x6×2, 132.3/60x4×2
Close Grip Bench: 3’s 154.3/70, 165.3/75, 176.4/80, 181.9/82.5, 187.4/85, 192.9/87.5
Side Bends w/35.3/16: 5×15/side
Bicycle Abs: 5×12/side
DB Bicep Curls: 5×10 18/8.2
Close Grip Bench 3 board: 3’s 198.4/90, 203.9/92.5, 209.4/95, 214.9/97.5, 220.5/100
RC mini band internal rotation: 4×15
RC mini band external rotation: 4×15
Purple band ab pulldown: 5×20
Hypers: 5×15
EZ Curl Bar Tricep Extensions: 4×10 59.5/27, 65/29.5, 70.5/32, 76.1/34.5
Ab Roller: 5×15
DB Shoulder Press: 3×10 28/12.7
Lying DB Tricep Pullovers: 3×10 23/10.4
10 minutes bike