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
Squat: 4’s 135/61.2, 165/74.8, 185/83.9, 215/97.5, 235/106.6, 255/115.7
Squat w/belt: 4’s 275/124.7, 285/129.3
RC mini band external rotation: 5×15
Conventional Deadlifts: 20×1 w/18 seconds between sets 225/102.1
GHRs: 5×10
Side Bends w/35.3/16 kettlebell: 5×20/side
Lunges: 5×5/leg 88.2/40, 99.2/45, 110.2/50, 121.3/55, 132.3/60
Hypers: 5×20
Skipping: 5×100
Plank: 3×50 seconds
Bicycle Abs: 3×15/side
V-sits: 3×15
I jarred my back right before this workout.. the chair I had been tying my shoes on broke and fell out from under me, and I landed on my butt and hit my head on the chair. My erectors tightened up pretty good, especially around where my rib comes out. I was pretty tentative going through my first couple of things but by the end everything was feeling better.
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
Squat: 110.2/50x5×2, 165.3/75x3×2, 209.4/95x2×2, 253.5/115x1, 286.6/130x1 (belt), 319.7/145x1 (knee wraps & belt)
Squat – 38 Centurion straps down, belt, wraps: 3×3 341.7/155, 358.2/162.5, 374.8/170
Stiffleg Deadlifts: 6’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105
BB Suitcase Deadlifts: 5×5/side 77.2/35
1.4km jog: 8:20
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
10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Sumo Deadlift: 5’s 154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 259/117.5, 270.1/122.5, 281.1/127.5
Kneeling ring abs: 3×15
Chin Ups: 10×1
Front Squats: 6’s 132.3/60, 143.3/65, 165.3/75, 187.4/85
Hypers: 3×15
Side bends w/35.3/16: 3×20/side
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!
10 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
Squats: 3’s 135/61.2, 165/74.8, 185/83.9, 215/97.5, 240/108.9, 255/115.7, 270/122.5
Squats w/belt: 3’s 280/127, 290/131.5
Squats w/belt & wraps: 3’s 305/138.3, 315/142.9, 330/149.7
Purple band ab pulldown: 5×20
Side bends w/52.9/24 kettlebell: 5×15/side
DB Bicep Curls: 5×15
GHRs: 3×12
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.
10 minutes bike
Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Squat: 4’s 135/61.2, 185/83.9, 205/93, 225/102.1, 240/108.9, 250/113.4, 255/115.7, 260/117.9, 265/120.2
RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15
V-sits: 5×15
Conventional Deadlifts: 20×1 209.4/95 15 seconds between sets
BB Step Ups onto Bench: 4×4/leg 65/29.5, 75/34, 85/38.6, 95/43.1
Ring Pikes – feet in rings: 3×5
I was suppose to put a suit on today but decided not to because I wasn’t in the right state of mind for it. Hopefully I can put it on next week.