Workouts

I enjoy being active. I built a garage gym. These are my workouts.

  • Saturday, Feb, 25 2023

    • Tib Raises 2x25 8kg
    • ATG Single Leg Raises 2x25 7kg
    • Barbell Row 3x10 45kg
    • Dips OTM 10x3
    • Handstand hold Accumulate 3 minutes

    Notes

    I didn’t have time to complete the handstand holds. The kids did not sleep long enough during their afternoon nap.

  • Friday, Feb, 24 2023

    • Ring Rows (superset A) 4x8
    • Parallette Push ups (superset B) 4x8
    • Seated shoulder external rotation 3x10
    • Bent over should external rotation 3x10

  • Thursday, Feb, 23 2023

    • Dumbell (KB) Pullover 1x25
    • Power Clean + Clean + Front Squat 5x3 49kg 70% of 70kg
    • Planks 4x30 seconds

    Notes

    Ran out of time and couldn’t get to planks because we went to eat at Bacogai, a new vietnamese hot pot joint in Alameda. It was delicious.

  • Wednesday, Feb, 22 2023

    • Russian KB Swings 5x15 54lbs Swing to eye level
    • Farmer Carries - 100m 5x1 35 lbs Each hand

  • Tuesday, Feb, 21 2023

    • Press 5x5 31kg
    • Pull Ups OTM 10x3
    • Seated shoulder external rotation (super set) 3x10 7kg
    • Bent over should external rotation (super set) 3x10 5kg Each Hand

  • Friday, Feb 17, 2023

    • Ring Rows (superset A) 4x8
    • Parallette Push ups (superset B) 4x8
    • Seated shoulder external rotation 3x10
    • Bent over should external rotation 3x10

  • Thursday, Feb 16, 2023

    • Dumbell (KB) Pullover 1x25
    • Power Clean + Clean + Front Squat 5x3 45kg
    • Planks 4x30 seconds

  • Wednesday, Feb 15, 2023

    • Russian KB Swings 4x15 54lbs
    • Farmer Carries - 100m 4x1 35 lbs each hand

    Notes

    My hands were burning during this exercise.

  • Tuesday, Feb 14, 2023

    • Press 5x5 29kg
    • Pull Ups OTM 10x3
    • Seated shoulder external rotation (super set) 3x10 7kg
    • Bent over should external rotation (super set) 3x10 5kg

  • Saturday, Feb 11, 2023

    • Tib Raises 2x25 7kg
    • ATG Single Leg Raises ATG Single Leg Raises 7kg
    • Barbell Row 3x10 45kg
    • Max Dips
    • Hand stand hold Accumulate 3 minutes

    Notes

    Max dips: 10 unbroken reps

  • Friday, Feb 10, 2023

    • Arnold Press Heavy Single
    • Max pull up

    Notes

    SB!

    • Arnold Press: 24k
    • Pull ups: 9

  • Thursday, Feb 9, 2023

    • Heavy Single Power Clean

    Notes

    SB! 70kg

    I felt I could have likely gone higher, but:

    1. I’m not dropping low enough and don’t trust myself to do that yet (knees, back, etc)
    2. Upper body strength is weak – Catching the weight was starting to feel questionable.

  • Wednesday, Feb 8, 2023

    • KB clean + push press - accumulate 60 reps 35lbs

    Notes

    60-90 second rests between sets with a goal to maintain unbroken sets. I barely made it in the last set.

  • Tuesday, Feb 7, 2023

    • Heavy Single Backsquat
    • Dumbell (KB) Pullover 1x25
    • Ab rollers 3x10 - roll as far as possible without failing

    Notes

    New (first) Seasonal Best of 100kg! My body started feeling weak with the 100kg. I think I could have gotten another 5-7kg, but healing after injuries nowadays takes way too long.

    This week I’m planning to attempt heavy singles or max-reps for many of the lifts and exercises to get a guage of where my fitness is at. These numbers should influence the next six week cycle.

  • Saturday, Feb 4, 2023

    • Tib Raises (superset A) 2x25 6kg
    • ATG Single Leg Raises ATG Single Leg Raises (superset B) 2x25 7kg
    • Barbell Row (superset A )3x10 40kg
    • Dip negatives (superset B) 3x3
    • Hand stand hold - Accumulate 3 minutes

    Notes

    I’ve finally reached the point where I can do the ATG Single Leg Raises in one unbroken set of 25! Success!

  • Friday, Feb 3, 2023

    • Seated Arnold Press 3x10 16kg
    • Pull up negatives 3x3
    • Seated shoulder external rotation 3x10 2.5kg
    • Bent over should external rotation 3x10 2.5kg

    Notes

    I failed on the last rep of the last set with my left arm for the arnold presses. Had to take a 20 second break and finish out that last rep.

    Next week I’ll go for heavy singles to see where I’m at, but overall my pressing is starting to come back.

  • Thursday, Feb 2, 2023

    • Dumbell (KB) Pullover 1x25 25lbs
    • Power Cleans 5x2 58kg
    • ATG Single Leg Squat 5x10 16kg

  • Tuesday, Jan 31, 2023

    Rest day.

    Notes

    I had a new garage installed, so I didn’t have time to complete the workout today. :(

  • Saturday, Jan 28, 2023

    • Tib Raises 2x25 @ 5kg and 6kg
    • ATG Single Leg Raises ATG Single Leg Raises
    • Barbell Row (superset A) 3x10 @ 40kg
    • Dip negatives (superset B) 3x3
    • Hand stand hold (superset A) Accumulate 3 minutes

    Notes

    I added in some barbell rows. With all the pushing and static holds, I figured I needed some balance. Also, I was able to get through this workout pretty quickly, so adding another exercise was easy.

  • Friday, Jan 27, 2023

    • Ring Rows (superset A) 6x6
    • Parallette Push ups (superset B) 6x6
    • Seated shoulder external rotation 3x10
    • Bent over should external rotation 3x10

  • Thursday, Jan 26, 2023

    • Dumbell (KB) Pullover 1x25 25lbs
    • Power Cleans 5x2 56kg
    • ATG Single Leg Squat 5x10 15kg

  • Tuesday, Jan 25, 2023

    • Seated Arnold Press 3x10 15kg
    • Pull up negatives 3x3
    • Seated shoulder external rotation 3x10 2.5kg
    • Bent over should external rotation 3x10 2.5kg

  • Sunday, Jan 22, 2023

    • Tib Raises 2x25 5kg
    • ATG Single Leg Raises ATG Single Leg Raises 7kg
    • Hand stand hold (superset A) Accumulate 3 minutes
    • Dip negatives (superset B) 3x3
    • Seated external rotation (superset A) 3x10 2.5kg
    • Bent over external rotation (superset B) 3x10 2.5kg

    Notes

    I don’t like adding exercises to the workout mid-cycle, but my shoulders have been feeling pretty sore in a not-so-nice way. I’ll pepper these external rotation exercises in throughout the week now that my dumbell pullovers are feeling good.

  • Saturday, Jan 21, 2023

    • Dumbell (KB) Pullover 1x25 25lbs
    • Ring Rows (superset A) 6x6
    • Parallette Push ups (superset B) 6x6

  • Friday, Jan 20, 2023

    • Dumbell (KB) Pullover 1x25 25lbs
    • Power Cleans 5x2 54kg
    • ATG Single Leg Squat 5x10 14kg

    Notes

    I kept rest between the sets ~60 seconds for all exercises.

  • Tuesday, Jan 17, 2023

    • Dumbell (KB) Pullover 2x25 25lbs
    • Seated Arnold Press 3x10 13kg
    • Pull up negatives 3x3

    Notes

    I used a slightly wider grip on the pull up negatives and now I can’t feel my arms.

  • Sunday, Jan 15, 2023

    • Tib Raises 2x25 5kg
    • ATG Single Leg Raises 2x25 7kg
    • Hand stand hold (superset A) Accumulate 3 minutes
    • Dip negatives (superset B) 3x3

    Notes

    7kg leg raises is the slightly more than the weight of my plate loadable dumbell without weights. But since I only have kilo plates, this makes it easier to program.

    My left hip flexors are so much weaker than my right. I struggled getting to 25 leg lift reps on the left leg.

  • Friday, Jan 13, 2023

    • Dumbell (KB) Pullover 1x25 @ 25lbs
    • Power Cleans 5x2 52kg
    • ATG Single Leg Squat 5x10 @ 11kg per hand

    Notes

    I was sick on Thursday, so had to do this workout today.

    Clean technique is still too slow. My left collar bone is bruising up again so I’m hesitant to catch in the correct position. The speed is better than last week. I’ll take improvement though.

  • Wednesday, Jan 11, 2023

    • 50 kb clean and push press

    Notes

    I didn’t time myself or anything, but basically sets were:

    10, 5, 5, 5, 5, 5, 5 with 30s-60s rests in between.

  • Tuesday, Jan 10, 2023

    • Dumbell (KB) Pullover 2x25 25lbs
    • Seated Arnold Press 3x10 11kg
    • Pull up negatives 3x3

    Notes

    Peter is weak. He used to do pullups in sets of 10. Now he can barely hang onto the bar for a negative.

  • Monday, Jan 9, 2023

    • 10 min warmup
    • 1x25 25lb kettlebell pullover
    • 3x5 62kg back squat

    Notes

    This is actually Week 2 of a 6 week cycle I programmed. That said, it’s a new season.