Double workout Mondays

Evening weight lifting session. 10kg single arm and 20kg double arm dumbbells, all set of 15 reps.

https://www.strava.com/activities/4792079247

Morning: Yoga, stretch bands and body weight workout.

https://www.strava.com/activities/4789613038

Dumbbells in the max weight 20kg setup

Doing 2 sessions in a day is going to become a regular thing now.

I’ve a cycling /bike packing event at the end of April that I’ve been training for since before Christmas, but due to a knee injury running and cycling have been mostly of the table, so I’ve focused on strength, stabilisation and flexibility.

The strength work isn’t to get big though, I don’t want or need extra bulk for the event, I do need the strength to hold positions for a long time, to pull and push smaller weights (loaded bike) repeatedly for hours. So my workout has been limited to a set of 10kg dumbbells. That’s all I’ve got and home exercise equipment is so expensive at the minute I’m not over paying for something when I can do more reps with what I have to achieve my goals.

So that’s what and why I’m working out

What differences have I noticed over the past 6 weeks of this routine?

Increased strength, muscle definition, movement control, endurance in poses, better sleep, less body fat, maintaining the same weight, happier, confident, focused.

So if you’re wondering about what to do with the equipment you have…. just do it. Lift it, push it, use it, if it’s easy just repeat it until it isn’t.

15 reps sets: Lockdown dumbbells

www.strava.com/activities/4781833313

Pushing the last 15 reps of the set

Lockdown 3 Home Workout
Saturday, 13 February 2021 at 16:21
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 × 15
Set 3: 10 kg × 15
Chest Fly (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Skullcrusher (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
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 × 15
Set 3: 10 kg × 15
Deadlift (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Front Raise (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Lateral Raise (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Hammer Curl (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Overhead Press (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Shrug (Dumbbell)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
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 × 15
Set 6: 10 kg × 15
Bent Over One Arm Row (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Set 4: 20 kg × 15
Set 5: 20 kg × 15
Set 6: 20 kg × 15
Upright Row (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Pullover (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Triceps Extension (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15
Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps [Failure]
Set 4: 3 reps
Set 5: 3 reps
Bench Dip
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Different day, same workout

www.strava.com/activities/4758573507

For years I’ve been thinking that I had to go big with the weights to get strong and fit, but turns out (everyone may already know this)

Lots of reps, fast paced workout does the trick even with just 10kg weights

#keepgoing

Lockdown 3 Home Workout

Tuesday, 9 February 2021 at 07:02

Arnold Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

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 × 12

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

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Shrug (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 12

Side Bend (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

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 × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 12

Set 4: 20 kg × 12

Set 5: 20 kg × 10

Set 6: 20 kg × 10

Upright Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 18

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

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

Waking up to Yoga is now something to look forward to

www.strava.com/activities/4698286984

Actually woke up early (first time in a month… so it deserves an actually) and my first thought wasn’t turn over and go back to bed, it was get up and do the workout, seeing and feeling the benefits of a daily routine like this is really motivating, I’m having to resist the temptation to do it twice a day at the moment but I don’t want to injure something.

#keepgoing

Today’s workout.

Lockdown 3 – Yoga & Stretch band Workout

Friday, 29 January 2021 at 06:54

Yoga

Set 1: 10:00

Stretching

Set 1: 1:00

Sit Up

Set 1: 20 reps

Set 2: 20 reps

Set 3: 20 reps

Push Up

Set 1: 20 reps

Set 2: 20 reps

Stretch Band Arm Pull

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 12

Set 4: 10 kg × 12

Set 5: 10 kg × 10

Set 6: 10 kg × 10

Stretch Band Back Pull

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

Stretch Band Dead Lift

Set 1: 10 kg × 15

Set 2: 10 kg × 12

Set 3: 10 kg × 10

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

Set 7: 10 kg × 10

Set 8: 10 kg × 10

Chin Up

Set 1: 3 reps

Set 2: 3 reps

Set 3: 2 reps

Chest Expander

Set 1: 15 reps

Set 2: 15 reps

Set 3: 15 reps

Set 4: 15 reps

Set 5: 15 reps

Stretch Band Pull Down

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

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

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

Double Workouts

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

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.