HomeLifter Posted March 29, 2020 Report Share Posted March 29, 2020 Thought I would track my log here. Male, 43 and working out at home due to recent events... I am doing fullbodies every other day at the moment. Routine are similar but slightly different. No squat rack but I have chin + dips bars, bench, barbell and ordered more weights to arrive soon. At the moment I just have a bar and 2x20kg plates. I'm working on 1st floor of house, so squat rack not possible. Will do seated overhead press once weights are delivered. Yesterday: Chins / Dips 5x5 each superset (assisted with ladder for chins and a paint pot! for dips) Landmine squats bar +20kg 2x15 Landmine press bar+20kg 3x12 Landmine RDL 2x8 bar+20kg Band high pulls 5x20 BB curl 20 kg 3x10 / Band tricep pushdowns 3x12 Today: Band rows 5x20 (purple band) Band pull aparts 3x10 (black band) The band rows are my new favourite exercise. Killer for rear delts. I do them partial ROM with a band that I could not do a band pull apart with. 1 Quote Link to comment
HomeLifter Posted March 30, 2020 Author Report Share Posted March 30, 2020 Band pull ups 5x5/ assisted dips 5x5 Landmine squats 3x10 Land mine press 12,8,8 / RDL 2x8 Band high pulls 3x15 BB curls 3x10 / Tricep pushdowns 3x10 Switched to band pull ups and they were much better than having feet on a ladder! Band high pulls were brutal on the side delts. I've ordered some running shoes to use when I am out once a day. Quote Link to comment
HomeLifter Posted March 31, 2020 Author Report Share Posted March 31, 2020 Band rows 5x20 Band pullaparts 3x10 Quote Link to comment
HomeLifter Posted April 1, 2020 Author Report Share Posted April 1, 2020 Assisted pull ups 4x6 / assisted dips 4x6 Landmine squats 3x10 Landmine chest press 3x10 / RDL 3x10 Band high pulls 3x15 BB curls 3x10 Hoping my weights arrive before Fridays workout! Quote Link to comment
HomeLifter Posted April 2, 2020 Author Report Share Posted April 2, 2020 Band rows 5x20 Band pull aparts 3x10 Quote Link to comment
HomeLifter Posted April 4, 2020 Author Report Share Posted April 4, 2020 Assisted chins 4x6 / dips 4x6 Landmine squats 3x10 Landmine press two-arm 4x10 Band high pulls 3x15 / shrugs 3x10 Curls 1x8 (have a bit of tennis elbow, so stopped) Will do chins twice a week and rows once when extra weight arrives. Quote Link to comment
HomeLifter Posted April 5, 2020 Author Report Share Posted April 5, 2020 Crossover bicycle crunches 3x15 Rear delt rows 3x20 Rear delt standing raises 3x20 Band pull aparts 3x10 Tested out my new running shoes. Jogged to park then did ran from one end of football pitch to the other then walked back. x10 Then walked long way back home. Quote Link to comment
HomeLifter Posted April 6, 2020 Author Report Share Posted April 6, 2020 Assisted chins / dips 4x6 Landmine squats 3x10 Landmine chest press 3x10 / High pulls 3x15 Landmine RDL 3x8 EZ bar curls 2x8 Had bad DOMS in legs from running yesterday but still OK to train. Weights should arrive this week. Need to add on most things. Quote Link to comment
HomeLifter Posted April 7, 2020 Author Report Share Posted April 7, 2020 Band rows 3x20 Band rear delt raises 3x20 Band pull apart 1x20 Bicycle crossover crunches 3x15 Glute bridge hold 1 min 30 sec Sprints in park. Quote Link to comment
HomeLifter Posted April 8, 2020 Author Report Share Posted April 8, 2020 Got my extra weights but still need the clips! OK for landmine exercises. Wont count bar from now on; weight only. Landmine one arm row 20 kg 4x6 / Dips 4x6 Landmine squats 25 kg 3x10 Landmine single arm press 15 kg 3x8 Incline raises 5 kg plates 1x0, 2.5 kg plates 2x20 EZ bar curls 4x15 Sweating after that! Tried Meadows rows but wasn't feeling them. Changed from rowing with outside arm to inside and felt a lot better. Quote Link to comment
HomeLifter Posted April 9, 2020 Author Report Share Posted April 9, 2020 Band rear delt rows 3x20 Band rear delt raises 3x20 Band pull aparts 1x20 No cardio today but was out in the garden moving about for a few hours! Bring on the Spring tan! Quote Link to comment
HomeLifter Posted April 10, 2020 Author Report Share Posted April 10, 2020 Assisted chins / dips 4x6 Landmine squat + press 25 kg 3x8 Lateral swings 2x10 kg plates 3x15 / Landmine RDL 40kg 3x6 EZ bar curls 4x10 Band tricep extensions 3x12 Added landmine squat+press and was great for conditioning. First time I did overhead tricep extensions and felt great. Will keep doing this as tricep longhead has not really been worked properly. I've made the assist on the chin and dips slightly harder, so getting better. Quote Link to comment
HomeLifter Posted April 11, 2020 Author Report Share Posted April 11, 2020 Sprints at park. Band rear delt rows 3x20 Band rear delt upright raises 3x20 Band pull aparts 1x20 My new chin up bar was delivered and did 5 sets of 3 without any assist. Will stick to 8 sets of 3 on chin up days now. My routine will be this for next couple of months: Mon & Fri Chins Dips Landmine squats Landmine shoulder press Medial delt isolation / shrugs Curls / tricep extensions Wed Landmine rows / Decline ring push ups Landmine squats+press Medial delt iso / Landmine Romanian deadlifts Curls / tricep pushdowns Quote Link to comment
HomeLifter Posted April 12, 2020 Author Report Share Posted April 12, 2020 Band rows 3x20 Quote Link to comment
HomeLifter Posted April 13, 2020 Author Report Share Posted April 13, 2020 BW chins 8x3 (plus 2x3 later on) Assisted Dips 3x8 Landmine squats 25kg 3x10 One arm landmine press 15 kg 3x9 Incline lateral raises 2.5 kg plates 3x20 / shrugs 2x20kg plates 3x10 EZ bar curls 3x20 / Tricep overhead band extensions 3x12 Got 24 reps of bodyweight chins up. Progressed from 4x6 to 3x8 assisted dips. I will add a rep per week until 3x12 then try BW. So 5 week goal is 8x3 Dips. There is not too much scope to add a lot of weight to landmine squats like front or back squats but they are better than nothing. Maybe 2.5 kg a month. Got an extra rep on Landmine press. I will add a rep per week. The incline raises are 2 and 10 o'clock when stomach down on a 45 degree incline bench. I am waiting for bar clips before I can add weight to the EZ bar curls, hence such high reps. Tricep extensions feel really good; thought I would have them for some reason! A good sessions with some progressive overload. I am going to try 3x sprints this week as I'm in lockdown. Quote Link to comment
HomeLifter Posted April 15, 2020 Author Report Share Posted April 15, 2020 One arm Landmine row 20kg 4x6 / Decline ring push ups 6,6,2,2 Landmine squat press 35 kg 8x3 Band high pull 4x15 / Landmine RDL 40kg 3x8 Partial bb curl 2x20 / tricep band pushdown 2x15 Band arm pull apart hold 30 seconds (for outer bicep) In the evening: Chins ups 3x2 Changed from meadows rows to one am rows. I tried decline ring push ups for the 1st time. Need to reduce reps. Added 15 kg on landmine squat press but had to drop reps. Added a set on the high pulls; side delt killer. Went from 4x6 to 3x8 on RDL. I noticed my inner bicep has grown but not the outer. Im doing partial reps on the straight bar for a while. Quote Link to comment
HomeLifter Posted April 16, 2020 Author Report Share Posted April 16, 2020 Band rear rows 5x20 Band pull aparts 2x15 Band rear delt upright raises 2x20 Bicylce crossover crunches 3x15 Park sprints x10 then went for walk. Lats and Pecs have DOMS today after adding new exercises. Will stick with 5 sets of band rows to hit rear delts and rhomboids as chins and one arm rows mainly his the lats. Quote Link to comment
HomeLifter Posted April 17, 2020 Author Report Share Posted April 17, 2020 BW chins 8x3 Assisted Pull ups 1x5 Assisted dips 3x10 Landmine squats 3x10 25 kg One arm landmine press 15 kg 3x10 each arm Lateral raises with plates 2x5kg 2x20 / shrugs 2x20kg plates 2x10 Partial bb curls 2x15 / tricep band extensions 2x10 Added assisted pull ups at the end of bw chins. Added 1 rep for dips and press. Only managed 2 sets for the isos as lateral raises destroyed my shoulders. Good session. Quote Link to comment
HomeLifter Posted April 18, 2020 Author Report Share Posted April 18, 2020 Band rows 5x20 Band pull aparts 2x15 Assisted wide grip pull ups 8x3 Quote Link to comment
HomeLifter Posted April 20, 2020 Author Report Share Posted April 20, 2020 BW chin ups 8x3 Assisted Dips 3x10 Landmine squats 27.5kg 3x8 Landmine shoulder press 17.5kg 3x8 Lateral raises 2x5kg plates 3x15 / shrugs 2x20kg plates 3x10 Partial curls 4x15 / tricep overhead band extensions 4x10 Good session. Added 2.5kg on squats and press but had to reduce reps from 3x10 to 3x8 I tried different angles on the dips and can really feel them in my chest now. Quote Link to comment
HomeLifter Posted April 21, 2020 Author Report Share Posted April 21, 2020 Sprints down park. Usual. Band rows 5x20 Sprints were really tough today but finished. Have realised I need as much time as possible to recover, so Tuesday and Saturdays at the moment. Small sessions today as hit the wine but did the band rows still...🤪 Quote Link to comment
HomeLifter Posted April 23, 2020 Author Report Share Posted April 23, 2020 Ring push ups 8x3 / Landmine row 22.5 kg each arm Squat press 8x3 37.5 kg Band high pull 4x15 / Landmine RDL 40 kg 3x8 db curls 4x15 / band tricep pushdown 4x12 Added 2.5 kg on rows but dropped down to 8 sets of 3 to superset with ring push ups. Added 2.5 kg on squat push. Quote Link to comment
HomeLifter Posted April 24, 2020 Author Report Share Posted April 24, 2020 Band rows 3x20 Rear delt band upright raises 3x20 Band pull aparts 3x10 Crossover crunches 3x15 My shins still hurt from the last sprints, so will need to do sprints every 5 days for now. Quote Link to comment
HomeLifter Posted April 25, 2020 Author Report Share Posted April 25, 2020 Bw chins 5x3; +2.5kg chins 3x3 Assisted dips +5kg 3x8 Landmine squats 30 kg 3x8 Landmine shoulder press 17.5 kg 9,9,8 Lateral raises 5kg plates 15,15,10 / shrugs 2x20kg plates 3x10 Partial curls 3x8 / band tricep ext 3x12 Added weight to 3 sets of chins Added 5kg to the dips in a backpack. Will build up a bit of weight and or reps then test bw. The assist is my toes on the floor behind me. Added 2.5 kg to squats. Added 2 total reps to shoulder press but missed the rep on the last set. Finally got the lock for the barbell, so added weight to the partial curls. Will alternate these with db. Good session! Quote Link to comment
HomeLifter Posted April 27, 2020 Author Report Share Posted April 27, 2020 Chins: bw 4x3. +2.5kg 4x3 Dips: bw 2x6, +7.5kg 4x6 Squats: 25 kg 4x10 Landmine shoulder press 20kg 4x6 each arm db curls 3x15 / band extensions 3x12 lateral raises 4x10 7kg dbs Got one more weighted set on chins this time. Added weight on dips. Last set was bw and was able to lower my self down with good form. Will ditch weight and do this next time. Needed a little assist on the way up. Dropped weight on squats but went up to 4x10 Added 2.5 kg on landmine press Quote Link to comment
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