This was a good week. I made it to 3 kickboxing workouts and signed up for a membership at the corporate gym where I work. What I consider to be my official comeback workout took place on Thursday and it went a little something like this…
This was a test of strength. I want to see how much I can lift on some of my old favorite exercises. There is also the annoying fact that I don’t have access to a power rack or a squat rack. This will be the sole limitation to my current training strategy. So, let’s see what happened.
Here is the workout:
Monday 9/8 – 60 mins Kickboxing
Tuesday 9/9 – Off
Wednesday 9/10 – 60 mins Kickboxing
Thursday 9/11 – Warm up: 10 mins Kickboxing
1a) Deadlifts – 135 x 10, 225 x 7, 315 x 5, 365 x 1
1b) Seated Calves – (90 x 10) x 4
2a) Wide Grip Pull Ups – 0 x 6, 0 x 6, 0 x 4
2b) Standing 1 Leg Calf Raise – 45 x 7, 45 x 7
3a) Flat Dumbbell Press – 65 x 6, 70 x 7, 75 x 4
3b) Alt Db Curl – 40 x 5, 45 x 3, 40 x 5
Friday 9/12 – 60 mins Kickboxing
Overall it was a good workout. My only issue is that I can’t handle the kind of weight I was lifting about 3 years ago. I will give it a chance to come back, but I’m afraid the lack of squatting will definitely not help my progress. Deads and pull ups were great though, I can’t get enough of them.
I’m really not a big fan of the db curls, but I’ll hit my bis for a couple sets each workout in the hopes that they will fall back into shape quickly. Once I get more into rowing, pull ups, and chin ups, I’ll probably stop training them directly but for 4-6 sets a month at the most.
Since these training log posts are probably boring to most of you, here’s a video of Hafthor Bjornsson deadlifting 1104.52 pounds (501 kg).
Thanks for this workout routine, I was thinking I would be glad if we could exchange links, my site deals with ellipticals.
If interested write me there