My conjugal visit

[Hamburgerfan]

Turkish get up
8x1 @ 35 - 4 left, 4 right
2x1 @ 44 - 1 left, 1 right

Double kettlebell front squat
4x10 @ 62 + 53

[Hamburgerfan]

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

[Hamburgerfan]

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

[Hamburgerfan]

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

[Hamburgerfan]

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.

[Hamburgerfan]

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

[Hamburgerfan]

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.

[Hamburgerfan]

bottoms up kettlebell press
2x20 @ 18

band tricep pushdown
1x40 @ red mini
2x30 @ red mini

band pull apart
3x20 @ red mini

[Hamburgerfan]

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

[Hamburgerfan]

road bike
8.5 miles - 0:29:48
fastest time on this route so far.

[Hamburgerfan]

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

[Hamburgerfan]

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.

[Hamburgerfan]

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

[Hamburgerfan]

1-arm kettlebell swing
1x200 @ 35 - switch hands every 20 reps for 100 reps per arm

[Hamburgerfan]

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

[Hamburgerfan]

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

[Hamburgerfan]

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.

[Hamburgerfan]

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

[Hamburgerfan]

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

[Hamburgerfan]

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