My conjugal visit
Moderator: Chebass88
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
reverse hyper
3x15 @ 135
SSB box squat
12x2 @ 300
deadlift
12x1 @ 300
leg press
3x10 @ 270
reverse hyper (again)
3x20 @ 250
stand ab pulldown w/ band
2x25 @ light band
3x15 @ 135
SSB box squat
12x2 @ 300
deadlift
12x1 @ 300
leg press
3x10 @ 270
reverse hyper (again)
3x20 @ 250
stand ab pulldown w/ band
2x25 @ light band
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
Yesterday
road bike
13.8 miles - 0:55:16
today
gravel bike
51 miles - 4:06:00
about 37 miles dirt/14 miles pavement. Had to really haul ass the last hour or so to make it home before a storm.
road bike
13.8 miles - 0:55:16
today
gravel bike
51 miles - 4:06:00
about 37 miles dirt/14 miles pavement. Had to really haul ass the last hour or so to make it home before a storm.
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
Bench press
12x3 @ 180
1-arm DB press
3x12 @ 40
Seated cable row
6x8 @ 160
Barbell triceps extension
4x10 @ 60
DB curl
3x12 @ 25s
12x3 @ 180
1-arm DB press
3x12 @ 40
Seated cable row
6x8 @ 160
Barbell triceps extension
4x10 @ 60
DB curl
3x12 @ 25s
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
Yesterday
Road bike
15.2 miles- 56:24
Today
Deadlift
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 450
1x1 @ 475
1x1 @ 500
1x1 @ 525
SSB good morning
3x5 @ 255
Walking lunges
3x10 @ 88
Seated band leg curl
3x15 @ average band
Plank
2x60 seconds
Road bike
15.2 miles- 56:24
Today
Deadlift
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 450
1x1 @ 475
1x1 @ 500
1x1 @ 525
SSB good morning
3x5 @ 255
Walking lunges
3x10 @ 88
Seated band leg curl
3x15 @ average band
Plank
2x60 seconds
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
Yesterday
Road bike
12.1 miles- 45:49
Today
Close grip 3-board press
1x5 @ 165
1x3 @ 195
1x2 @ 235
1x1 @ 265
1x1 @ 300
1x1 @ 315
1x1 @ 330
Low incline DB press
3x12 @ 60s
Wide grip lat pull down
4x12 @ 140
Low incline DB triceps extension
5x10 @ 25s
Front/side/rear delt raise - giant set
2x20/20/20 @ 12s
Road bike
12.1 miles- 45:49
Today
Close grip 3-board press
1x5 @ 165
1x3 @ 195
1x2 @ 235
1x1 @ 265
1x1 @ 300
1x1 @ 315
1x1 @ 330
Low incline DB press
3x12 @ 60s
Wide grip lat pull down
4x12 @ 140
Low incline DB triceps extension
5x10 @ 25s
Front/side/rear delt raise - giant set
2x20/20/20 @ 12s
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
Tried 50/20 routine briefly, but stress ended up keeping me out of the gym for a few weeks. I did train frequently at home with kettlebells during this time. Went back today, and figured the most productive thing to do is train consistently with a system I understand and enjoy.
Floor press
1x3 @ 165
1x3 @ 195
1x3 @ 225
1x1 @ 245
1x1 @ 260
1x1 @ 275
1x1 @ 290
1x1 @ 305
1x1 @ 315
Felt stronger here than I expected. Not a bad baseline
double kettlebell overhead press
3x8 @ 53s
close grip lat pulldown
4x12 @ 120
ez bar triceps extension
4x10 @ 65
superset
dumbbell curl
4x8 @ 25s
Floor press
1x3 @ 165
1x3 @ 195
1x3 @ 225
1x1 @ 245
1x1 @ 260
1x1 @ 275
1x1 @ 290
1x1 @ 305
1x1 @ 315
Felt stronger here than I expected. Not a bad baseline
double kettlebell overhead press
3x8 @ 53s
close grip lat pulldown
4x12 @ 120
ez bar triceps extension
4x10 @ 65
superset
dumbbell curl
4x8 @ 25s
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
cambered bar box squat
1x3 @ 405
1x3 @ 435
1x3 @ 465
reverse hyper
5x10 @ 250
belt squat
5x10 @ 180
seated leg curl w/ band
3x20 @ light band
standing abs on GHR bench (with band)
2x25 @ light band
1x3 @ 405
1x3 @ 435
1x3 @ 465
reverse hyper
5x10 @ 250
belt squat
5x10 @ 180
seated leg curl w/ band
3x20 @ light band
standing abs on GHR bench (with band)
2x25 @ light band
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
Close grip floor press
1x5 @ 225
1x5 @ 240
1x5 @ 250
Low incline DB press
1x31 @ 45s
1x12 @ 45s
1x7 @ 45s
Overhead band triceps extension
4x15 @ monster mini
Lever lat pull down machine
5x10 @ 160
Seated DB power clean
3x20 @ 20s
1x5 @ 225
1x5 @ 240
1x5 @ 250
Low incline DB press
1x31 @ 45s
1x12 @ 45s
1x7 @ 45s
Overhead band triceps extension
4x15 @ monster mini
Lever lat pull down machine
5x10 @ 160
Seated DB power clean
3x20 @ 20s
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
SSB box squat
20x2 @ 250 - 13:55
Deadlift
20x1 @ 265 - 8:00
GHR
1x23
1x17
1x10
Hanging knee raise
5x10
20x2 @ 250 - 13:55
Deadlift
20x1 @ 265 - 8:00
GHR
1x23
1x17
1x10
Hanging knee raise
5x10