My conjugal visit
Moderator: Chebass88
- Hamburgerfan
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Re: My conjugal visit
Turkish get up
8x1 @ 35 - 4 left, 4 right
2x1 @ 44 - 1 left, 1 right
Double kettlebell front squat
4x10 @ 62 + 53
8x1 @ 35 - 4 left, 4 right
2x1 @ 44 - 1 left, 1 right
Double kettlebell front squat
4x10 @ 62 + 53
- Hamburgerfan
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Re: My conjugal visit
1-arm kettlebell press
1x1, 2, 3, 4, 5 @ 62
1x1, 2, 3, 4 @ 62
1x1, 2, 3 @ 62 - 31 total reps/arm
2-arm kettlebell swing
3x20 @ 53
2x25 @ 53
1x1, 2, 3, 4, 5 @ 62
1x1, 2, 3, 4 @ 62
1x1, 2, 3 @ 62 - 31 total reps/arm
2-arm kettlebell swing
3x20 @ 53
2x25 @ 53
- Hamburgerfan
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Re: My conjugal visit
1-arm kettlebell press
1x1, 2, 3, 4, 5 @ 62
2x1, 2, 3, 4 @ 62 - 35 total reps/arm
lunge
3x10 @ 53 - left/right
really didn't feel like doing squats today. Did lunges instead
1x1, 2, 3, 4, 5 @ 62
2x1, 2, 3, 4 @ 62 - 35 total reps/arm
lunge
3x10 @ 53 - left/right
really didn't feel like doing squats today. Did lunges instead
- Hamburgerfan
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Re: My conjugal visit
Gym opened back up earlier than I'd thought
SSB box squat.
1x3 @ 245
1x3 @ 295
1x3 @ 335
1x1 @ 385
1x1 @ 415
1x1 @ 445
1x1 @ 475 - moved pretty well, like a 90-92% lift. Didn't feel comfortable throwing on more weight today though. Form probably would have broken down if I did another.
SSB good morning
3x5 @ 205
step up w/ dumbbells
3x10 @ 25s - left/right
seated band leg curl
2x20 @ light band
standing cable abs
4x10 @ 50
SSB box squat.
1x3 @ 245
1x3 @ 295
1x3 @ 335
1x1 @ 385
1x1 @ 415
1x1 @ 445
1x1 @ 475 - moved pretty well, like a 90-92% lift. Didn't feel comfortable throwing on more weight today though. Form probably would have broken down if I did another.
SSB good morning
3x5 @ 205
step up w/ dumbbells
3x10 @ 25s - left/right
seated band leg curl
2x20 @ light band
standing cable abs
4x10 @ 50
- Hamburgerfan
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Re: My conjugal visit
Road bike
43.5 miles - done in 3:04:00
Fun ride, but my back got a bit tight and uncomfortable towards the end. Probably not acclimated to heavy barbell work yet.
43.5 miles - done in 3:04:00
Fun ride, but my back got a bit tight and uncomfortable towards the end. Probably not acclimated to heavy barbell work yet.
- Hamburgerfan
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Re: My conjugal visit
Floor press
1x3 @ 155
1x3 @ 185
1x3 @ 205
1x3 @ 225
1x1 @ 245
1x1 @ 275
1x1 @ 290
1x1 @ 300
medium incline DB press
4x12 @ 40s
close grip seated cable row
6x12 @ 80
incline kettlebell tricep extension
3x10 @ 20s
1-arm cable rear delt fly
3x20 @ 2
1x3 @ 155
1x3 @ 185
1x3 @ 205
1x3 @ 225
1x1 @ 245
1x1 @ 275
1x1 @ 290
1x1 @ 300
medium incline DB press
4x12 @ 40s
close grip seated cable row
6x12 @ 80
incline kettlebell tricep extension
3x10 @ 20s
1-arm cable rear delt fly
3x20 @ 2
- Hamburgerfan
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Re: My conjugal visit
road bike
8.7 miles - done in 0:35:00. Tried to push my top speed during the open sections.
going to start logging my cycling here. I use it as a form of transportation fairly often, and I won't be logging every bit of that, so total weekly mileage will be higher than what's posted here. As a rule of thumb, anything noticeably longer distance or higher effort than my commute to work (5.5 flat miles, 25-30 minutes) counts as a workout and will be logged. Maybe I should get a power meter.
8.7 miles - done in 0:35:00. Tried to push my top speed during the open sections.
going to start logging my cycling here. I use it as a form of transportation fairly often, and I won't be logging every bit of that, so total weekly mileage will be higher than what's posted here. As a rule of thumb, anything noticeably longer distance or higher effort than my commute to work (5.5 flat miles, 25-30 minutes) counts as a workout and will be logged. Maybe I should get a power meter.
- Hamburgerfan
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Re: My conjugal visit
bottoms up kettlebell press
2x20 @ 18
band tricep pushdown
1x40 @ red mini
2x30 @ red mini
band pull apart
3x20 @ red mini
2x20 @ 18
band tricep pushdown
1x40 @ red mini
2x30 @ red mini
band pull apart
3x20 @ red mini
- Hamburgerfan
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Re: My conjugal visit
SSB box squat w/ light bands
12x2 @ 240
deadlift
12x1 @ 300
belt squat
3x10 @ 90
back extension
2x20 @ 20
belt squat side bend
3x10 @ 55
12x2 @ 240
deadlift
12x1 @ 300
belt squat
3x10 @ 90
back extension
2x20 @ 20
belt squat side bend
3x10 @ 55
- Hamburgerfan
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Re: My conjugal visit
road bike
8.5 miles - 0:29:48
fastest time on this route so far.
8.5 miles - 0:29:48
fastest time on this route so far.
- Hamburgerfan
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Re: My conjugal visit
close grip incline press
60 total reps @ 135 in 10:00 - density block
1-arm DB press
5x5 @ 45
wide grip lat pulldown
6x12 @ 80
barbell triceps extension on floor
3x10 @ 65
DB side delt raise
2x20 @ 15s
60 total reps @ 135 in 10:00 - density block
1-arm DB press
5x5 @ 45
wide grip lat pulldown
6x12 @ 80
barbell triceps extension on floor
3x10 @ 65
DB side delt raise
2x20 @ 15s
- Hamburgerfan
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Re: My conjugal visit
road bike
51.3 miles - 3:27:36
Kept a great pace (for me anyway) for most of the ride, but dropped off in the last 8-10 miles. Wasn't prepared for the heat, and my nutrition/hydration wasn't enough, so my legs started cramping. Need to improve these things somewhat to keep riding through the summer.
51.3 miles - 3:27:36
Kept a great pace (for me anyway) for most of the ride, but dropped off in the last 8-10 miles. Wasn't prepared for the heat, and my nutrition/hydration wasn't enough, so my legs started cramping. Need to improve these things somewhat to keep riding through the summer.
- Hamburgerfan
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Re: My conjugal visit
in the morning:
rack pull 4" below knees
1x3 @ 275
1x1 @ 315
1x1 @ 365
1x1 @ 405
1x1 @ 455
1x1 @ 495
1x1 @ 545
SSB good morning
3x5 @ 215
step up w/ dumbbells
4x10 @ 25s
seated band leg curl
3x20 @ light band
standing cable abs
4x10 @ 60
in the evening
road bike
8.6 miles - 28:49 - shaved nearly a minute off here
rack pull 4" below knees
1x3 @ 275
1x1 @ 315
1x1 @ 365
1x1 @ 405
1x1 @ 455
1x1 @ 495
1x1 @ 545
SSB good morning
3x5 @ 215
step up w/ dumbbells
4x10 @ 25s
seated band leg curl
3x20 @ light band
standing cable abs
4x10 @ 60
in the evening
road bike
8.6 miles - 28:49 - shaved nearly a minute off here
- Hamburgerfan
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Re: My conjugal visit
1-arm kettlebell swing
1x200 @ 35 - switch hands every 20 reps for 100 reps per arm
1x200 @ 35 - switch hands every 20 reps for 100 reps per arm
- Hamburgerfan
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Re: My conjugal visit
2-board press
1x3 @ 185
1x3 @ 205
1x3 @ 225
1x1 @ 245
1x1 @ 275
1x1 @ 295
1x1 @ 315
Medium incline DB press
4x12 @ 45s
Seated cable row
6x12 @ 90
Incline KB triceps extension
4x10 @ 20s
1-arm Cable rear delt fly
1x20 @ 3
2x20 @ 2
1x3 @ 185
1x3 @ 205
1x3 @ 225
1x1 @ 245
1x1 @ 275
1x1 @ 295
1x1 @ 315
Medium incline DB press
4x12 @ 45s
Seated cable row
6x12 @ 90
Incline KB triceps extension
4x10 @ 20s
1-arm Cable rear delt fly
1x20 @ 3
2x20 @ 2
- Hamburgerfan
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Re: My conjugal visit
Yesterday
Road bike
21 miles- 1:20:17
Today
SSB box squat w/ light bands
10x2 @ 260
Deadlift
10x1 @ 325
Belt squat
2x10 @ 100
1x10 @ 125
Belt squat side bends
3x10 @ 65
Back extension
2x20 @ 25
Road bike
21 miles- 1:20:17
Today
SSB box squat w/ light bands
10x2 @ 260
Deadlift
10x1 @ 325
Belt squat
2x10 @ 100
1x10 @ 125
Belt squat side bends
3x10 @ 65
Back extension
2x20 @ 25
- Hamburgerfan
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Re: My conjugal visit
Apparently my back didn't approve of one of the exercises I did yesterday. I didn't feel any acute pain during the workout, but last night/today I've had a significant amount of pain/stiffness in my lower back. Went to the gym today for an extra workout to loosen up a bit. Worked pretty well.
Extra workout
DB bench press on stability ball
4x25 @ 30 - these seem silly at first, but this felt incredibly for my back
1-leg reverse hyper
4x20 @ 70
plank
4x45 seconds
Need to bring back more reverse hypers and quality ab work.
Extra workout
DB bench press on stability ball
4x25 @ 30 - these seem silly at first, but this felt incredibly for my back
1-leg reverse hyper
4x20 @ 70
plank
4x45 seconds
Need to bring back more reverse hypers and quality ab work.
- Hamburgerfan
- Possibly Vegan
- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
close grip incline press
61 total reps @ 135 in 10:00
1-arm DB overhead press
3x5 @ 50
wide grip lat pulldown
6x12 @ 90
barbell triceps extension on floor
3x10 @ 70
DB side delt raise
3x20 @ 15s
61 total reps @ 135 in 10:00
1-arm DB overhead press
3x5 @ 50
wide grip lat pulldown
6x12 @ 90
barbell triceps extension on floor
3x10 @ 70
DB side delt raise
3x20 @ 15s
- Hamburgerfan
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- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
squat
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 450
1x1 @ 475
1x1 @ 500
SSB good morning
3x5 @ 245
walking lunges
3x10 @ 70
GHR
3x10
plank
2x60 seconds
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 450
1x1 @ 475
1x1 @ 500
SSB good morning
3x5 @ 245
walking lunges
3x10 @ 70
GHR
3x10
plank
2x60 seconds
- Hamburgerfan
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- Posts: 842
- Joined: Mon Sep 18, 2017 4:38 am
Re: My conjugal visit
yesterday
road bike
10.3 miles - 0:42:02 - moderate effort, just working through some leg soreness
today
bench press
1x5 @ 155
1x3 @ 185
1x2 @ 215
1x1 @ 245
1x1 @ 270
1x1 @ 285
1x1 @ 300
low incline DB press
3x12 @ 55s
wide grip lat pulldown
4x12 @ 130
low incline DB triceps extension
4x10 @ 25s
front/side/rear delt raises - giant set
2x20/20/20 @ 10s
road bike
10.3 miles - 0:42:02 - moderate effort, just working through some leg soreness
today
bench press
1x5 @ 155
1x3 @ 185
1x2 @ 215
1x1 @ 245
1x1 @ 270
1x1 @ 285
1x1 @ 300
low incline DB press
3x12 @ 55s
wide grip lat pulldown
4x12 @ 130
low incline DB triceps extension
4x10 @ 25s
front/side/rear delt raises - giant set
2x20/20/20 @ 10s