aaronuconn presents: the quarantine training log

[aaronuconn]

5/18

Deadlift
135 x 5
185 x 5
235 x 5
275 x 5
185 x 10

Chin-Up
12
9
7

Upright Row
95 x 10
115 x 8
95 x 10

Bent-over Lateral Raise
10 x 20
10 x 15
10 x 15, 5 x 10

Lateral Raise (Partials)
30 x 20
30 x 15
30 x 15

Shrugs
135 x 10
135 x 10
135 x 10

Skullcrusher / DB Overhead Tricep Extension Superset
65 x 10 / 65 x 10
65 x 10 / 65 x 10
65 x 10 / 65 x 10


First day back from the deload felt good. Want to ramp the volume back up before I start trying to go for some recent PR’s. That 185 x 10 deadlift set was taxing. Haven’t done deadlifts in that rep range in a while. My calories were a bit lower last week and I ended up dropping ~1lb. Nothing major, plus it very well could’ve just been water weight messing with the scale. I try to weight myself just once weekly, usually on Sat or Sun.

I watched a couple John Meadows videos on shoulders so tried to incorporate a bit into this workout. With the rear delt exercise, lowered the weight and went higher reps. Side delt work upped the weight and reps via partials.

 

[Sean1332]

I've been doing those lateral partials from Meadows as well and they can definitely burn.

Great session, man

 

[aaronuconn]

I've been doing those lateral partials from Meadows as well and they can definitely burn.

Great session, man

I have some pretty intense DOMS in my delts today, therefore will probably have an awful bench session lol.

 

[aaronuconn]

5/19

Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 5
185 x 5
135 x 10 (hold eccentric portion for 2 seconds)
135 x 10 (hold eccentric portion for 2 seconds)

Flat BB Press
135 x 15
135 x 12
135 x 12

Barbell Curl
45 x 15
65 x 20
65 x 15
65 x 15

Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 10

Hammer Grip Curl
30 x 15
30 x 12
30 x 12

My shoulders were toasted heading into this session. Knowing that, I’m not too upset with the bench number. Coming off a deload week + implementing new exercises = shoulder DOMS, but oh well. Still an okay training session.

 

[TheMrMuscle]

Haha dat post deload doms! Always hits harder than one expects.

 

[aaronuconn]

Haha dat post deload doms! Always hits harder than one expects.

For sure. Had to use a massage gun last night to try and work some of the DOMS out. That + stretching helped a bit.

Today is cardio + stretching. Not too much to report!

 

[aaronuconn]

5/21

Chin-Up / Barbell Row Superset
10 / 135 x 10
10 / 135 x 10
9 / 135 x 8

Seated Barbell Military Press
95 x 17
115 x 10
95 x 12

Plate Front Raise Dropset (Partials + Full)
45 x 10 / 25 x 10
45 x 10 / 25 x 10
45 x 10 / 25 x 10

Reverse Upright Rows
95 x 10
95 x 10
95 x 10

BB Skullcrusher / DB Overhead Tricep Extension
75 x 12 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 8
75 x 8 / 75 x 8

Lot of supersets + addition of reverse upright rows. Trying to put a little extra focus on trap development.

 

[aaronuconn]

5/22

Barbell Sumo Squat
45 x 10
95 x 10
135 x 10
185 x 10
205 x 6
205 x 5

ATG Squat
95 x 10
95 x 10

Incline DB Bench Press / Pushups Superset
65 x 15 / 15
65 x 12 / 12

Incline DB Curl Rest-Pause (Rest for 5-10s)
30 x 15,7,4
30 x 12,5,3
30 x 10,5,3

Hammer Curls
30 x 12
30 x 12
30 x 12

Squats felt pretty good today. Low volume to ease back into things. I was the holding the last 2 reps at the lowest point for a few seconds, so expecting some nasty DOMS lol. The ATG’s were done mainly as a stretch/cool-down. I was holding each rep for 3-4 seconds there.

 

[aaronuconn]

Pretty nasty leg DOMS yesterday. Glad I didn’t push myself too much on Friday lol

 

[aaronuconn]

5/24

Deadlift
135 x 5
185 x 10
205 x 10 (8 overhand, 2 mixed grip)
205 x 7 (7 overhand)
185 x 7 (7 overhand)

Chin-Up
10
8
8

Upright Row
95 x 10
115 x 8
95 x 10

Bent-over Lateral Raise
10 x 20
10 x 15
10 x 15, 5 x 10

Lateral Raise (Partials)
30 x 20
30 x 15
30 x 15

Shrugs
145 x 10
145 x 10
145 x 10

Tricep Kickback (pre-exhaust)
10 x 20

Skullcrusher / DB Overhead Tricep Extension Superset
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10


I have a very weak overhand grip on deadlifts, so I want to focus on that. I noticed I feel the lift much better throughout my forearms and traps with the overhand grip also. I feel from a posterior chain perspective, I had more in the tank, but my grip/forearms kept failing. Need to build this up. It’s funny how excessively pumped forearms go on to really put a damper on other lifts. Works for me, though - I have relatively small forearms so happy to bring them up at the cost of other lifts. Some of it is genetic - I have pretty small wrists - but definitely plenty of opportunity for growth nonetheless.

 

[aaronuconn]

5/25

Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 7
185 x 5
135 x 14
135 x 12
135 x 10

Flat BB Press
135 x 10
135 x 10
135 x 10

Barbell Curl
45 x 20
65 x 20
65 x 12
65 x 10

Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 10

Hammer Grip Curl
30 x 15
30 x 12
30 x 12

Had a bit of a shoulder twinge that I think I did on upright rows yesterday. It was fine after warming up but may skip upright rows next time and replace them with Arnold press or some variation. Didn’t have a lot of time today so kinda flew through this workout.

 

[aaronuconn]

5/26

2ish mike jog, abs, walking lunges in the backyard.

 

[Resolve10]

If the grip is hampering you on the deadlifts you could throw some static holds in on the final set or add a grip set.

Its been so long that I'd have to go look back up the exact method, but I'd hold the final rep for a certain period of time and if I could hold that time frame I'd up the weight the next time I'd do the static holds.

Comparatively though my grip strength is bad so what do I know.

 

[aaronuconn]

If the grip is hampering you on the deadlifts you could throw some static holds in on the final set or add a grip set.

Its been so long that I'd have to go look back up the exact method, but I'd hold the final rep for a certain period of time and if I could hold that time frame I'd up the weight the next time I'd do the static holds.

Comparatively though my grip strength is bad so what do I know.

I’ll do some research later, but how long do you hold the last rep? Failure? I interpreted it as time how long you can hold the last rep, then try to beat that the next session before increasing weight.

 

[aaronuconn]

5/27

Chin-Up / Barbell Row Superset
10 / 135 x 10
10 / 135 x 10
10 / 135 x 10

Seated Barbell Military Press
95 x 20
135 x 6
115 x 9
95 x 14

Plate Front Raise Dropset (Partials + Full)
45 x 10 / 25 x 10
45 x 10 / 25 x 10
45 x 10 / 25 x 10

Reverse Upright Rows
95 x 12
95 x 12
95 x 12

Kickbacks
10 x 20

BB Skullcrusher / DB Overhead Tricep Extension
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 8 / 75 x 8

Little disappointed the shoulder press numbers weren’t better. Goal at some point is 135 x 10, which I feel I’ll get relatively soon. Maybe the 95 x 20 set right before was a bit too much for a warmup lol.

 

[aaronuconn]

5/28
Barbell Sumo Squat
45 x 10
95 x 10
135 x 10
185 x 10
225 x 10
225 x 7
185 x 10

ATG Squat
135 x 10
135 x 10
135 x 10

Goblet Squat
65 x 10

Incline DB Bench Press / Pushups Superset
65 x 17 / 15
65 x 12 / 12

DB Plate Curl
30 x 12
30 x 12
30 x 12

Incline DB Curl
30 x 10
30 x 10
30 x 10

Hammer Curls
30 x 12
30 x 12
30 x 12

 

[aaronuconn]

5/30

Deadlift (Overhand)
135 x 5
185 x 10
205 x 10
205 x 8
205 x 5

Yates Row
135 x 10
155 x 10
155 x 10

Arnold Press
30 x 12
30 x 12
30 x 10

Bent-over Lateral Raise
10 x 20
10 x 15, 5 x 10
10 x 15, 5 x 10

Lateral Raise (Partials)
25 x 20
25 x 15
25 x 15

Shrugs
135 x 15
135 x 15
135 x 15

Tricep Kickback (pre-exhaust)
10 x 20

Skullcrusher / DB Overhead Tricep Extension Superset
75 x 10 / 65 x 10
75 x 10 / 65 x 10
75 x 10 / 65 x 10

Did 20 mins of mobility work with a focus on hips before this workout, which seemed to really help. Nice strength increase on OH grip DL’s this session. I contribute that mostly to grip doing better. Continuing to focus on grip strength, forearms, and traps. This was also a later workout for me (11am), and my garage was considerably warmer than normal. I was sweating after that first 135 x 5 DL set Went through a 24oz bottle of Gatorade (60g carbs) within the first 30 mins.

 

[aaronuconn]

5/31

Incline BB Press
45 x 10
135 x 10
155 x 5
185 x 3
205 x 4
185 x 6
155 x 12
155 x 10
155 x 8
135 x 10
135 x 10

Flat BB Press (wide grip)
135 x 12
135 x 9
135 x 9

Barbell Curl
45 x 20
65 x 20
65 x 15
65 x 12

Incline DB Curl (last rep static hold)
30 x 12
30 x 10
30 x 8

Hammer Grip Curl
30 x 15
30 x 15
30 x 15

DB Plate Curl
30 x 15
30 x 15
30 x 15

Barely got the 4th rep back up on the 205 x 4 set. Little disappointing to see this lift stalling. Can’t seem to push past this plateau. I think doing shoulders the day before could be contributing. In fact, I only allowed about 18 hours between shoulders yesterday and chest today. On a positive note, bicep strength is steadily increasing