Monday 10/11/21

FOCUS DAY

Warmup

Full Gyms

A. BB Hip Thrust: 4 x 10 @2011; rest 30 sec ONLY

B. Pushups -OR- DB Bench Press: 4 x 10 @2010; rest 30 sec 

C. Bent Barbell Row: 4 x 10 @2011; rest 30 sec 

D. Diamond Pushups Partials -OR- Banded Tricep Pressdowns: 4 x 10 @2011; rest 30 sec 

E. Concentration Curls: 4 x 10/arm @2011; no rest b/t arms

note-alternate arms w/o rest through the 4 sets.

F. Wall Tib Raises: 4 x 10 @1011; rest 30 sec 

G. Prone PVC Raise: 4 x 10 @2 sec holds; rest 30 sec 

H. 2 rounds for quality:

5 Incline Jefferson Curls 

30 sec Bar Hang

3/3 Side Bends

Minimal is Maximal Gyms

A. Single Leg Hip Thrust: 4 x 10/leg @2011; rest 30 sec ONLY

note-do all sets on left leg, then all on right.

B. Pushups -OR- DB Bench Press: 4 x 10 @2010; rest 30 sec 

C. Bent DB/KB Row: 4 x 10 @2011; rest 30 sec 

D. Diamond Pushups Partials -OR- Banded Tricep Pressdowns: 4 x 10 @2011; rest 30 sec 

E. Concentration Curls: 4 x 10/arm @2011; no rest b/t arms

note-alternate arms w/o rest through the 4 sets.

F. Wall Tib Raises: 4 x 10 @1011; rest 30 sec 

G. Prone PVC Raise: 4 x 10 @2 sec holds; rest 30 sec 

H. 2 rounds for quality:

5 Incline Jefferson Curls 

30 sec Bar Hang

3/3 Side Bends

4 Replies to “Monday 10/11/21”

  1. A) 53#
    B) 8.5kg per hand for bench press
    C) 43#
    D) 30# red band for tricep pulldowns
    E) 10# DB
    F) check
    G) plain PVC and a dog sniffing my ears
    H) check

  2. A) 95#
    B) 10 x 4 push ups
    C) 75#
    D) 2 x 10 full diamond pushups + 2 x 10 partial range diamond pushups
    E) 20# DB – 2 sets of 10, 1 set of 6, 1 set of 5 (20lb is my lightest DB)
    F) check
    G) Broomstick
    H) check

  3. A 30# – only had DBs
    B Bench press 20#
    C. Rows 20#
    D. pressdowns 20#
    E. Conc curls 20# 2 rounds , down to 10# 2 rounds

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