4/28/2021

McGill's Big-3 - 2 stimulative sets each exercise

-McGill Curl-up
-Side-plank
-Bird-dog

8 Sets:
12 Cal Row
15 Wall Balls
rest 60 seconds bw sets

Each set was between 1:15 to 1:18, I held 1200 cals/hr or more on the row, used a 30lb wall ball and went UB on the wall balls

4/23/2021

A. Front Squat @ 20X1; 4 reps x 5 sets;, rest 2 min

235 - 245 - 245 - 245 - 245

B. Strict press @ 21X3; 3-4 reps x 5 sets, rest 2 min

105lbs

C1. Rear foot elevated DB split squat; 8-10x3/side; rest 1 min
C2. GHD Hollow Hold; accumulate 30 seconds x 3 sets; rest 1min
+
3 Sets:
10 S HSPUs
10 Seated DB Press @ 40lbs
10 HRPUs
rest 3-4min with easy bike spin

Set 1) 1:30 - UB sHSPU, 5/5 DB press

Set 2) 3:15 - 6/1/3 sHSPU, 5/5 DB press

Set 3) 4:30 - 4/2/2/2 sHSPU, 6/4 DB press

I am still comically bad at sHSPU

4/21/2020

A1. Single Arm Bear to Bridge; 5 reps/arm x 2 sets; rest 10 sec

A2. Shoulder Sleeper Stretch; 30 Sec/arm x 2 sets; rest 30 sec

+
A. Bench press; 6-8x4; rest 90 seconds
165lbs for each set

C1. Standing shoulder extension; 6 reps + 10 sec hold x4; rest 1 min
C2. Shoulder extension plank hold; 20 seconds x4; rest 1 min
+
3 Rounds:
20 Banded Strict Pull-up
20 Cal Row
20 Ring Dips
20 Cal Bike

This took over 20min, wasn't fun and I didn't like it at all

4/19/2021

A. Single Arm, Single Leg KB Deadlift (light load working on neutral hinge position); 6/leg x3-4 sets

B1. KB FR Split Squat @ 2020; 10 reps/leg in front x 3 sets; rest 1min
B2. Walking Lunge; 20 steps/leg (slow and controlled) x 3 sets; rest 1min
B3 Standing Goodmorning; 8-12 reps x 3 sets; rest 2min
I used a 53lb KB for A-B3

50-40-30-20-10:
Row Cals
20-16-12-8-4:
Box Step Ups

15:28 - 1100 cals/hr on the row, grip was an issue though. I split the box step ups into 10/10, 8/8, 6/6, UB, and UB. I was happy with the row pace, but grip issues and transitions between the row and db box step ups and then back to the row were too long

4/14/2021

A. Front Squat @ 20X1; 5 reps x 4 sets;, rest 2 min

225 for each set

B. Strict press w/ dumbbell @ 21X0; 5 reps x 4 sets, rest 2 min

I changed this from the barbell to get more isolation with my left shoulder, mostly to see what would happen. However, I did not pay close enough attention to the original tempo, instead doing the tempo I noted above. I used a 50lbs DB and was able to maintain the above tempo with my left arm, but there's a noticeable difference between my left and right arm. I think some dumbbell pressing would be of use moving forward so I can't bias towards my right arm when doing pressing movements.

4 Sets:
18-12-6 Cal Bike
18-12-6 HRPUs
rest 3min bw sets

I reduced the reps on the pushups because even this is quite a bit for me, and I'm a little sore today. The first set was a bit slow on the bike, only 1200cals/hr, but the remaining three were 1500+cals/hr for each set of cals. I split the pushups into 6s and tried to keep rest breaks at a minimum, but I'm still comically bad at these kinds of pressing movements. 

3:42 - 3:20 - 3:00 - 4:00

4/5/2021

A. Front Squat @ 20X1; 6 reps x 3 sets;, rest 2 min

205lbs for each set

B. Strict press @ 21X3; 6 reps x 3 sets, rest 2 min (keep as light as needed so there is no pain)

75lbs for each set - no pain in my shoulder, but these were spicy

C1. Rear foot elevated DB split squat; 8-10x1-2/side; rest 1 min
C2. GHD Hollow Hold; accumulate 30 seconds x 1-2 sets; rest 1min

C1 and C2 done

8 Rounds:
500m Bike
10 UB TTB (each set of TTB must be UB)

I did 10 rounds in 15:04, I have no idea how or why I convinced myself it was 10 rounds despite writing down 8 rounds, but here we are