Author: Rob

Lockdown day….. whatever?! Lifting day… Dumbbells workout.

RobLeave a comment

www.strava.com/activities/4693436815

Lockdown 3 Home Workout

Thursday, 28 January 2021 at 07:21

Arnold Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Bench Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Chest Fly (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Skullcrusher (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Bicep Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Deadlift (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Front Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Lateral Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Hammer Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Lunge (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Set 4: 10 kg × 10

Set 5: 10 kg × 1

Set 6: 10 kg × 1

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Shrug (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Side Bend (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Set 4: 10 kg × 15

Set 5: 10 kg × 12

Set 6: 10 kg × 12

Bent Over One Arm Row (Dumbbell)

Set 1: 20 kg × 12

Set 2: 20 kg × 12

Set 3: 20 kg × 12

Set 4: 20 kg × 12

Set 5: 20 kg × 12

Set 6: 20 kg × 12

Pullover (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Triceps Extension (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Upright Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Chin Up

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps [Failure]

Bench Dip

Set 1: 15 reps

Set 2: 12 reps

Set 3: 10 reps

Just Yoga today….

RobLeave a comment

www.strava.com/activities/4682594961

Feeling a little sore this morning after yesterday’s double training sessions, I’ve tweaked muscles in my neck and bicep so they’ll need a few days rest.

Yoga today was sun salutation sequences and standing poses.

2 months ago I would have had no idea what that meant, but this book is my yoga teacher and it’s doing a great job.

Enjoying the no nonsense language and “it’s suppose to hurt, do it anyway, you’ll love it one day” attitude that the author has and with clear descriptions and pictures demonstrating the various poses it’s been easy to get into.

Does it work?

Well, yes actually it does, the poses stretch and over time strengthen lots of the minor muscles that we use every day for just moving about, bending over, twisting etc.

So I’ve found that those sorts of movements are now smoother, it’s not a collapse down and drag myself back up to pick something up, but a smooth gliding movement, ok I’m 40 so there’s still a bit of those stiff bending over noises coming from me, but I’m not sure if that’s habit or effort now?

One of the poses is a movement down to a press-up position, hold there then lay flat and arch the back up. The hold part of that movement was 3 weeks ago was 10 seconds max, now it’s 20 seconds.

Give it a try and take those small gains as wins and keep going with it.

Double Workouts

RobLeave a comment

www.strava.com/activities/4680333585

Lockdown 3 Home Workout

Post work, what to do? Get a pre dinner workout in.

Monday, 25 January 2021 at 17:31

Arnold Press (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Bench Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Chest Fly (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Skullcrusher (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Bicep Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Deadlift (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Front Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Hammer Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Lateral Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Lunge (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Set 4: 10 kg × 10

Set 5: 10 kg × 10

Set 6: 10 kg × 10

Shrug (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Side Bend (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Set 4: 10 kg × 15

Bent Over One Arm Row (Dumbbell)

Set 1: 20 kg × 12

Set 2: 20 kg × 12

Set 3: 20 kg × 12

Set 4: 20 kg × 12

Set 5: 20 kg × 12

Set 6: 20 kg × 12

Pullover (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Triceps Extension (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Upright Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Chin Up

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps

Bench Dip

Set 1: 15 reps

Set 2: 12 reps

Set 3: 10 reps

Keep on stretching

RobLeave a comment

www.strava.com/activities/4677979897

Been doing this for a few weeks now and I’m starting to feel the benefits. My core is stronger, backs feeling good, knees feel more stable and I’m able to breath through the yoga routine rather than hold my breath… which I was doing to start with.

Definitely a convert to the benefits of stretch bands,

Oh and the chin up bar… that’s gonna take some time before I’m hitting reasonable reps, but the first few felt ok today, which is an improvement on just struggling from the start.

Aiming for 10 by the end of lockdown.

Lockdown 3 dumbbells.

RobLeave a comment

www.strava.com/activities/4670067996

Saturday night, nothing to do. Better get lifting something!

Lockdown 3 Home Workout

Saturday, 23 January 2021 at 19:28

Arnold Press (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 12

Set 3: 10 kg × 15

Bench Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Chest Fly (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Skullcrusher (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Bicep Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Deadlift (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Front Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Hammer Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Lateral Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Shrug (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Side Bend (Dumbbell)

Set 1: 10 kg × 12

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Set 4: 10 kg × 12

Set 5: 10 kg × 12

Set 6: 10 kg × 12

Bent Over One Arm Row (Dumbbell)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Set 4: 20 kg × 10

Set 5: 20 kg × 10

Set 6: 20 kg × 10

Pullover (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Triceps Extension (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Upright Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 12

Set 3: 20 kg × 10

Chin Up

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps [Failure]

Bench Dip

Set 1: 15 reps

Set 2: 12 reps

Set 3: 10 reps

No rush workout, Yoga Stretch bands and weights

RobLeave a comment

www.strava.com/activities/4629503529

Lockdown 3 in the UK.

I’m now in the rhythm of this workout, gonna do it everyday lockdown for as long as that is. If it’s gonna be Groundhog Day better to make it a good day.

The set:

Lockdown 3 Home Workout

Saturday, 16 January 2021 at 12:34

Yoga

Set 1: 10:00

Stretch Band Leg Extension

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Set 4: 10 kg × 10

Set 5: 10 kg × 10

Set 6: 10 kg × 10

Stretch Band Arm Pull

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Stretch Band Back Pull

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Stretch Band Dead Lift

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Arnold Press (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Bench Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Bent Over One Arm Row (Dumbbell)

Set 1: 10 kg × 1

Set 2: 10 kg × 1

Set 3: 10 kg × 1

Bicep Curl (Dumbbell)

Set 1: 10 kg × 1

Set 2: 10 kg × 1

Set 3: 10 kg × 1

Deadlift (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Front Raise (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Hammer Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Lateral Raise (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Lunge (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Set 4: 10 kg × 10

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Chest Fly (Dumbbell)

Set 1: 10 kg × 12

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Pullover (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Shrug (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Side Bend (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Set 4: 10 kg × 10

Set 5: 10 kg × 10

Set 6: 10 kg × 10

Skullcrusher (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 9 [Failure]

Triceps Extension (Dumbbell)

Set 1: 15 kg × 15

Set 2: 15 kg × 12

Set 3: 15 kg × 10

Upright Row (Dumbbell)

Set 1: 15 kg × 15

Set 2: 15 kg × 12

Set 3: 15 kg × 10