One Man One Dumbbell

[hoyeahtop]

Yoga
Full practice x 15 mins

Pause Push Ups
BW x 15 reps, then 85 more to make 100 total. 5 sets paused, then other variations/grip widths etc

DB Row
20kg x 20 reps each arm. Then three more sets in a circuit with Band Press, Band Curls, Band Tri Ext.

Before training today I noticed a difference in the mirror with the way I hold myself posture-wise and potentially more muscle mass from this last month. Feeling great about my workouts at the moment too, which for me is the most important thing.

[hoyeahtop]

Yesterday:
6.5km run
25 mins of yoga

Today:
6.5km run
10 mins of yoga
Split squats BW x 20 each leg.
Pistol squats, did lots of reps from a high seat, negatives to a lower seat.
DB swing 20kg x 40 reps, then 2 more sets to get 100 total.
L-sit practice
Calf raises

Think the pistol squat might be good to train like this, with the high seat and lower seat. Will see how it develops over time, the split squats are still feeling too much like my back leg is assisting. Think I’ll reintroduce weighted two legged Squats when I get more weight for my DB or a barbell/weight vest or something.

Thought the L-sit looked quite cool so think I’m going to put some time in on my lower body days to learn how to do that.

Might try to learn to handstand on my upper days.

[hoyeahtop]

20 mins of yoga
Pause push ups BW x 16, then 84 more.
Pause DB rows 20kg x 15 each arm, then lots more.
Band arms superset

[hoyeahtop]

Yoga 10 mins full practice
Pistol squats from stool x 20 each leg, then lots more and negatives to lower seat.
DB Swing 20kg x
L-sit practice

[hoyeahtop]

Yesterday:
6k run
Yoga 10 mins

Today:
16k run
Yoga 10 mins (upped the difficulty to Intermediate 1)
DB Swings 20kg x 150 reps
Pistol Squat practice

[hoyeahtop]

6.1km run
Yoga 10 mins
Pause Push Ups BW x 17
Pause DB Row 20kg x 14
Push Ups/DB Row superset
Band Curls Band Tri ext superset
Yoga 10 mins

[IronRon]

You seem to use bands fairly frequently... Have you experienced them wearing down much at all? I feel they are a great form of resistance training, however they never stay resistant for long. Any tips?

[hoyeahtop]

You seem to use bands fairly frequently... Have you experienced them wearing down much at all? I feel they are a great form of resistance training, however they never stay resistant for long. Any tips?

I haven’t nope, but I am careful when using them (always on off cuts of carpet I use as exercise mats, when anchored under my feet). Haven’t used them for much heavy work like assisting pull ups or for squat/bench/DL though.

I use Coresteady resistance bands from Uk Amazon can’t have any complaints yet

[hoyeahtop]

6.8km run
Intermediate yoga full practice 10 mins
Stretching and foam rolling
Yoga full practice 10 mins

Knee felt a bit stiff after my run so had a stretching and mobility day.

[hoyeahtop]

5.47km run including new 5k PR 24:55.

So from start to end of April:
Half Marathon 02:13:23 (First time doing)
15km 01:26:16 (-1m24s)
10km 53:48 (-1m44s)
5km 24:55 (-1m03s)
1 mile 07:42 (-5s)
1k 04:41 (-1s)

Faster at every distance, I think my goal next month will be a half marathon PR at the end of the month. Aiming for under two hours.

Push Ups 30 reps tng to Pause Push Ups x17
DB Row 20kg x25 tng to Pause DB Row x20
DB Split Squat 20kg x10 to BW x20
DB Swing 20kg x35 to 20kg x50

Numbers haven’t improved massively on this front, but the form certainly has cleaned up a lot.

[hoyeahtop]

Weekend off besides some yoga.

Today:
Pause Push Ups BWx20
Pause DB Row 24kgx10
Superset of Push Up and Rows
Superset of Band Curls and Tri Exts

Run and yoga this evening after work