7-7-20 str train bicep/back

Circuit base but with reps instead of time blocks. Aimed for 10 reps, then 6 reps with heavier weights on last 2 rounds

  • Wide grip lat pull down 80,100,120,140,160
  • Cable pull 30lb? Can’t remember
  • Single arm rows 25, end with 35
  • Curved bar curl, wide supinated grip, wide pronated grip, close supinated grip, wide pronated grip…60,60,60,40
  • single arm alternate grip (start neutral), 20lb?
  • Next set
  • Inclined curls 20lb
  • heavier single arm rows
  • Preacher curls 15lb
  • wide grip pull up with assist band x10, for total of 50 reps

4-8-2020 new plan

I think some of the insecurities that are flaring up for me are due to me not being particularly happy with myself. Fixing my body has long been a big part of that. I can’t depend on my interactions with other people to help me there…unreliable, and it can back fire as well if I don’t trust myself well enough.

Doing other things to, part of that building competencies, helps too. My options have been limited and gaming has not been so helpful as of late. Honestly gaming hasn’t been that helpful for a long time. I did feel dancing helped as I was building a skill, and touch was nice too. Online stuff won’t help there and I need people to work with, it is very much a touch thing.

Strength training was great too, but there aren’t any options for that right now. I tried finding stuff online but with COVID-19 there is just nothing to get. Hmm what if I take out the canopy at least? Weather can be a problem though. Especially wind.

Ok here’s what I think I need to do for now…

Since my body is making me get up early anyway, maybe either do a walk around the neighborhood or try to get a morning hike in (early is better for less people too). I’d probably have to start by 7:30…it is roughly 30 minutes to do the whole thing? Maybe budget 40 for the drive back and forth. Then continue with the lunch time run. Solderfit zoom workout at 6. What about saturday/sunday? Well if I keep waking early I can do the 9am zoom workout still. I need to text cesar about strength training options while on lockdown…hopefully I get something. I need to grind harder than ever now. I also need to be stricter on the diet now.

What else can I do in this climate to keep feeling like I’m improving?

8-14-19 workout

  • 500m rows
  • Deadlift bar 90lb 12×1
  • Dl bar 140lb 10×3
  • Dl bar 170lb 5×3 (struggled on form)
  • Squats with 40lb dumbbell 12×3
  • Cable row 100lb 10×3 then superset tricep pulldown 80lb 8×3
  • MTN climber x10, plankjack x5… increment by 10 and 5 until 50 and 25 reps
  • Dumbbell lunge 30 lb 8×3, both legs… focus on raised calf
  • Rdl 35lb 12×3
  • Front lat raise thumbs out 12.5lb 10×3 and superset lat raise 12×3…reverse on last set
  • Pulldown palms face me 120lb 5×3
  • Kb 35 lb upright row 12×3

5-24-19 murph

Today’s workout was the Murphy…or something to that effect. I don’t know the whole story but it is related to memorial day. The setup goes like this:

  • 1 mile run under 9 min or substitute the following (not equivalent at all imo)
  • 200 jumping jacks
  • 100 mountain climbers
  • 100 toe taps
  • 100 lunges
  • 50 kb swings
  • Then:
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Repeat mile or substitute

I still owe 100 push-ups, 20 pull ups, and the mile or substitute

4-25-19 strength training session

I think I need to stick to using gloves as the weights get heavier. Bruised up the palm of my left hand. Anyhow…

  • 200m row warmup
  • 10×2 squats with bar only
  • 50lb 10×2
  • 60lb 6×2
  • 70lb 4×4
  • Superset x3:
  • 30 lb incline press x8
  • 12lb fly x10
  • Plank reverse fly 10lb
  • Superset 2..4 sets:
  • Pulldowns (chinup position) 160lb x8
  • Rows 40lb x12
  • Next
  • Yellow kb upright rows 3×8 (remember to pull outwards at top)
  • Yellow kb reverse dead lift 3×12
  • Yellow kb side lunge 10/leg one set
  • One arm squat thrust 30lb 3×8…cut short because of hand issue… switched to band
  • Superset 4:
  • Bosu ball side shuffle x40
  • Red band looped around pillar, one knee up, press band out…core twist resist
  • 10 flutter kicks, 1 leg up, repeat and increment raise 2..then 3

4-24-19 thunder

This morning’s session below. I’m also having a strength training session tonight. I guess I have a bit of anxiety over how I’ll do. I also rolled out my hips, glutes, and calves this morning. I should do that again this afternoon. Hips were a bit tight. Not sure if we’re doing squats or deadlifts tonight.

  • Warmup:
  • Jog
  • High knees
  • Butt kickers
  • Break line
  • Bear crawl forward and backwards
  • Lunges
  • Sprints
  • Jog up hill
  • End warmup
  • Arm rotations, hip flexor stretch, hip thrusts…mix in push-ups or mountain climbers between.
  • Circuit 1, 15 reps a station
  • Rope slams with split lunges
  • One leg hip thrusts with med ball
  • Mountain climbers x4 with sliders, pushup
  • Tire thrusts
  • Run
  • Circuit 2:
  • Large tire flip x5
  • Box jumps
  • Trx squat jump
  • Sled push
  • Run
  • Circuit 3, timed, abs:
  • Use water bottle or kb for center..alternate leg 1 by 1 over item
  • In and outs
  • V ups
  • Final
  • To tune of Thunderstruck, burpees Everytime thunder is said. Squats in between.

4-23-19 workout

  • Warm up run with dynamic movements
  • Circuit 60 seconds:
  • Sliders knees to chest
  • Med ball situps
  • In and out abs with tire on wall
  • Ball slam
  • Hammers
  • Circuit 2, 10 reps x 4 sets a station, agility ladder, box shuffle between sets
  • Circuit 3, 25 reps, 25 abs knee to chest, 2 sets
  • 1-2-3 count flutter kicks to 70
  • 1-2-3 count push-ups to 30

12-15-19 strength training

Writing down what I remember of last session so I can figure out a lighter version to do on my own

  1. 500m row warmups
  2. Bar squat x12
  3. Heavy Weighted bar squat,x8 for 5 sets
  4. Warm-up good mornings x12
  5. Heavy good morning 3set,8 rep
  6. Shoulder shrugs
  7. Hammer curl, bicep curl 12, 5..3 sets
  8. Shoulder press, lat raises
  9. Pushups
  10. Pull-up bar hold, 10 single each leg raise, 5 both leg up
  11. 10 leg raise on bar
  12. Med ball sitting turn press…core tight emphasis
  13. Reverse fly
  14. Chinup pulldown

12-15-19 strength training

Writing down what I remember of last session so I can figure out a lighter version to do on my own

  1. 500m row warmups
  2. Bar squat x12
  3. Heavy Weighted bar squat,x8 for 5 sets
  4. Warm-up good mornings x12
  5. Heavy good morning 3set,8 rep
  6. Shoulder shrugs
  7. Hammer curl, bicep curl 12, 5..3 sets
  8. Shoulder press, lat raises
  9. Pushups
  10. Pull-up bar hold, 10 single each leg raise, 5 both leg up
  11. 10 leg raise on bar
  12. Med ball sitting turn press…core tight emphasis
  13. Reverse fly
  14. Chinup pulldown

1-28-19 workout change

I’ve made the switch to my personal training sessions to be just me instead of the wife and I. There is also much more of a strength training component now. I was already leaned that way, but after trying out a new machine to measure body fat, it became a bit more important. It actually suggested I need more lean mass…not a lot, just .2 lbs, but still good to have some sort of confirmation.

My trainer worked with me on primary barbell exercises, more specifically to calculate my 1 rep max. A lot of that also entailed finding my optimum position for weighted squats and deadlifts.

For my squats, I need a wide stance with toes mostly forward. More importantly, I need a low bar configuration. Trying a high bar with a really heavy weight actually caused me to trip forward. Despite my efforts, I could always feel myself wanting to tip over when doing lighter squats. Now I really see the effect lol. It felt waaaay better with a low bar. This reminds me that now is a good time to review The Supple Leopard. There was a ton of material there on form. Now it will be more relevant. I guess this may mean I have an anterior pelvic tilt issue… which would make sense for a lot of reasons.

For the deadlift, I also need a wide stance. My shins need to align with the first line. My grip in inside, with the inside of my thumb grip where the rough hashes of the bar begin.

The rest was shoulder presses, bench presses, single arm rows (surprised myself that I could get to 45 lbs), and lat pulldowns (145? 150? 1 rm)

What’s supposed to happen next is my trainer will create a 12 week program based on the numbers we got. Now I need to figure out if I add gymside to my membership or see if there is another option.