This is today's workout. I can't believe the weekend is over!
Pistol Squats:
10 + 10 = 20 reps
Decent...
Weighted Pull-ups:
BW + 50 lbs x 3 reps x 3 sets
Difficult
Dumbbell Rows:
140 lbs x 5 reps
140 lbs x 6 reps
140 lbs x 5 reps
Difficult. Not wearing straps on this makes it 10000x harder lol.
Unilateral Overhead Press:
65 lbs x 6 reps x 2 sets
Good place to start at.
Front Planks:
BW x 90 seconds x 1 set
This is the front plank during which for the first 45 seconds I have my right arm and left foot off the ground elevated parallel to the floor and then for the last 45 seconds I have my left arm and right foot off the ground elevated parallel to the floor. This killed me. I was trembling all over.
This is yesterday's training....I went in late in the evening on a Saturday. Was feeling kinda meh going into the training session. But, Kanishk, Devraj and his gf made the session end up being quite productive.
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 1 rep
Deadlift Work Sets:
465 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
445 lbs x 4 reps
475 lbs x 1 rep
This destroyed me. The last rep on 445 was the longest rep I've ever done in my life.
Front Squats:
255 lbs x 2 reps x 3 sets
I did this for practice. Felt strong.
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Hand Extensions:
2 bands x 25 reps x 2 sets
What a burn!!!
I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.
Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets
Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!
Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps
Facepulls:
75 lbs x 15 reps x 2 sets
Dumbbell Windmills:
35 lbs x 10 reps x 3 sets
Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets
Hammer Curls:
50 lbs x 8 reps
No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.
I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.
Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.
Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.
Monday is gonna be an off day. I will probably do grip training with the grippers on this day.
Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.
Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.
Thursday and Friday will be off days so that I am healthy for Saturday.
Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.
