Sun
Pistol (orange band): 7, 7, 7
SLRDL (24kg kb): 8, 8, 8
RFESS: 10, 10, 10
Hammer dumbbells + 11kg curls: 13, 5, 4, 4, 3
Push ups (+10KG): 15, 5, 5, 5, 5, 5
Ab wheel: 3x10

Tue
Chinups: 2x(1,2,3,2,1) EMOM (+ GTG throughout the day)
Front raises: 6kg + dumbbells 3x10
Feet elevated push ups: 20, 6, 6

Wed
Pistol (orange band): 8,8,8
Band "horizontal row" (green band, unilateral): 12,12,12
Kb swings: 3x25
Banded twists (blue band): 13, 13, 13

Thu
Dumbbell + 20kg press (one-sided): 4, + 17.5kg: 5,5,5
Push ups (+10KG): 15, 5, 5, 5, 5, 5
Hammer dumbbells + 11kg curls: 12, 5, 4, 4, 4

Sat
Pistol (orange band): 9, 9, 9
Typewrite push ups: 5 rounds
Curl ups: 5 rounds
SLRDL (24kg kb): 10, 10, 10
RFESS (24kg kb): 8, 8, 8

Sun
Chinups: 1x5x2 EMOM, 3x4x2 EMOM
Dumbbell + 17.5kg press (one-sided): 4x6
Lu raise (dumbbells + 5kg): 3x10
Ab wheel: 3x10

Mon:
Hammer dumbbells + 11kg curls: 12, 5, 4, 4, 4
Pistol: 3x5 attempts
Kb swings: 3x25

Wed
Dumbbell press (one-sided): 20kg: 3; 18.5kg: 5, 5, 5
Feet elevated push ups: 3x20
Dumbbell + 25kg rows: 12,10,10
Banded twists (blue band): 3x15

Thu
Pistol (orange band): 10, 10, 10
Hammer dumbbells + 11kg curls: 12, 5, 5, 4, 3

Fri
Chinups: 3x4x2, 1x2x2 EMOM
Ab wheel: 3x10
Push ups (+10KG): 15, 5, 5, 5, 5, 5
Lu raise (5kg, no dumbbell): 15, 5, 5, 5, 5

Sat
Pistol (orange band): 10, 10, 10
Push up variations: 4x10
Reverse Nordic curl: 10, 10, 10
Hammer dumbbells + 11kg curls: 12, 5, 5, 4, 4

Sun
Dumbbell + 26kg rows: 10, 10, 10
Dumbbell press (one-sided)18.5kg: 6, 6, 6
Lateral raise dumbbell +5kg: 8, 8, 8
Dead bugs

Tue
Chinups: 4x(3,2,1,1) EMOM

Wed
Sots press dumbbells +5kg: 10, 10, 10
Curl ups

Thu
Some pistols + 10kg vest but still w/ orange band
Some push ups + 10kg vest
Some Lu raises dumbbells + 5kg

Sun
Chinups +5kg: 5x(1,1,1) EMOM
Pistols (10kg vest w/ orange band): 3x3
Banded twists (blue band): 3x12
Kb swings: 3x25

Had a bit of knee pain after last week's 3x10, so did a sort of deload week

Bit low on motivation still


Tue
Chinups +5kg: 4x(1,1,1,1) EMOM
Pistols (10kg vest w/ orange band): 3x3

Wed
Push ups (+10KG): 12, 12, 12
Lu raise (5kg + dumbbell): 8, 8, 8
Ab wheel: 12, 12, 12

Fri
Chinups +5kg: 4x(1,1,1,1) EMOM
Pistols (10kg vest w/ orange band): 3x4
Push ups (+10KG): 12, 12, 12

Sat
Core work

Mon
Chinups: 1, 2, 3, 4, 5

Thu
Chinups +5kg: 2x(1,1,1,1) EMOM
Chinups +10kg: 1x(1,1,1,1) EMOM (3/4 reps, forgot to remove 5kg from vest)
Push ups (+10KG): 12, 12, 12
Pistols (10kg vest w/ orange band): 3x3

Sat
Lu raise (5kg + dumbbell): 3x10
Ab wheel 3x10
Sots press (5kg + dumbbell): 3x10
Banded twists (blue band): 3x12
Hammer dumbbells + 10kg curls: 15, 5, 5, 5, 5

Sun
RFESS 15kg vest + 24kg kb: 3x8
Chinups 5kg vest: 3x(2,2,1,1) EMOM
SLRDL 15kg vest + 24kg kb: 3x10
Pushups 15kg vest: 3x12

Tue
Core
Dumbbell press 12.5kg: 12, 4, 4, 4, 4
Hammer dumbbells + 11kg curls: 12, 4, 4, 3, 3

Thu
Core

Fri
Chinups 5kg vest: 3x(2,2,1,1) EMOM
Pushups 15kg vest: 3x12

Sat
RFESS 15kg vest + 24kg kb: 3x10
Dumbbell press 12.5kg (wearing weight vest): 3x10
SLRDL 15kg vest + 24kg kb: 3x10
Hammer dumbbell curls + 12.5kg: 3x8

Bad week at work, still no view on gyms reopening. Fml. Not k.

Sun
Chinups 5kg vest: 3x(2,2,1,1) EMOM
Decline pushups 5kg vest: 3x12

Tue
Chinups 5kg vest: 3x(2,2,1,1) EMOM
Pushups 15kg vest: 3x12
Reverse Nordic curl 5kg vest: 3x12

Wed
Dumbbell press 12.5kg: 15, 5, 5, 3, 3
Hammer dumbbell curls + 12.5kg: 10, 4, 4, 4, 4
Core

Sat
RFESS 15kg vest + 24kg kb: 3x10
Pushups 15kg vest: 3x15
SLRDL 15kg vest + 24kg kb: 3x10
Hammer dumbbell curls + 12.5kg: 3x10

Sun
Chinups 5kg vest: 3x(2,2,2,1) EMOM
Decline pushups 5kg vest: 3x15
Ab wheel 5kg vest: 3x10

Solid work here without a barbell. More unilateral leg work needed, imo. I count 3 sets of RFESS in a week and a bunch of upper body.

Very true. I was doing quite a lot of pistol squats earlier, but this caused quite some knee pain, so I've dropped those for the time being. The RFESS are **** exhausting haha so haven't found the balls yet to do them more regularly. But I should. Do you have suggestions for other lower body exercises given my constraints?

DB box step ups, lunges and tempo squats.

Put your 15kg vest on, grab your heaviest dumbells, and do sets of 10 squats going down 5 seconds and going up 5 seconds or more/less based on how difficult that is.

Mon
Hammer dumbbell curls + 12.5kg: 3x12
Core

Tue
Forward knee lunges 15kg vest + 24kg kb: 3x10
Pushups 15kg vest: 3x15
Dumbbell press 12.5kg: 15, 5, 5, 3, 3

Wed
Chinups 5kg vest: 3x(2,2,2,1) EMOM
Hammer dumbbell curls + 12.5kg: 3x10
Ab wheel 5kg vest: 3x10

Fri
Tempo squat 20kg vest + 24kg kb: 3x89
Pushups 20kg vest: 3x12

Sat
Pull ups: 5x5
Hammer dumbbell curls + 12.5kg: 11, 4, 3
Ab wheel: 3x20

Sun
Step ups 20kg vest + 24kg kb: 3x10
1/2 decline pushups 20kg vest: 3x10
SLRDL 20kg vest + 24kg kb: 3x10
Dumbbell press 12.5kg: 3x12

Tue
Chinups 5kg vest: 3x(2,2,2,1) EMOM
Hammer dumbbell curls + 12.5kg: 3x10
Ab wheel 5kg vest: 3x10

Wed
Split squat 20kg vest + 24kg kb: 3x12
Pushups 20kg vest: 3x15

Fri
Core
Hammer dumbbell curls + 12.5kg: 3x12

Sat
RFESS 20kg vest + 24kg kb: 3x10
Pushups 20kg vest: 3x15


When I do RFESS, I feel it more in hamstrings for left leg and more in quad for right leg. Should film next time to see what I am doing differently, I guess set up of back leg?

Boom. Back in the gym. First time in 6 months, looking fwd to the DOMS


FitNotes Workout - Sunday 23rd May 2021
Body Weight: 87.2 kgs

Bunch of enpty barbell things
Bunch of 40kg snatch things
Little bit of 40kg cj things

** HBBS **
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Overhead Press **
- 48.0 kgs x 1 rep

** Snatch RDL **
- 40.0 kgs x 5 reps

FitNotes Workout - Wednesday 26th May 2021
Body Weight: 87.2 kgs

Cj stuff with 40kg

** HBBS **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

Couldn't sleep from DOMS in back, that was a first..

FitNotes Workout - Saturday 29th May 2021
Body Weight: 87.4 kgs

** Snatch **
- 55.0 kgs x 1 rep

** Clean & Jerk **
- 60.0 kgs x 1 rep

** HBBS **
- 85.0 kgs x 1 rep
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps
- 60.0 kgs x 6 reps

** Good Morning **
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps

Starting to feel pretty normal

Glad to see you lifting again! Can we have some videos so I can get jelly at your form?

Haha sure, probably next weekend

FitNotes Workout - Sunday 30th May 2021
Body Weight: 87.4 kgs

** Decline Push Up **
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps
- 5.0 kgs x 20 reps

** Chin Up **
- 5.0 kgs x 8 reps [EMOM]
- 5.0 kgs x 8 reps [EMOM]
- 5.0 kgs x 8 reps [EMOM]

FitNotes Workout - Monday 31st May 2021
Body Weight: 87.4 kgs

** Hang Snatch **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Snatch **
- 55.0 kgs x 1 rep

** HBBS **
- 90.0 kgs x 1 rep
- 70.0 kgs x 4 reps
- 70.0 kgs x 4 reps
- 70.0 kgs x 4 reps

FitNotes Workout - Wednesday 2nd June 2021
Body Weight: 88.1 kgs

** Clean & Jerk **
- 55.0 kgs x 1 rep [3+1]
- 55.0 kgs x 1 rep [3+1]
- 55.0 kgs x 1 rep [3+1]

** Barbell Front Squat **
- 70.0 kgs x 1 rep
- 75.0 kgs x 1 rep
- 80.0 kgs x 1 rep
- 85.0 kgs x 1 rep

FitNotes Workout - Friday 4th June 2021
Body Weight: 88.4 kgs

** Hang Snatch **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Snatch **
- 55.0 kgs x 1 rep
- 55.0 kgs x 1 rep
- 55.0 kgs x 1 rep

** HBBS **
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 60.0 kgs x 8 reps

FitNotes Workout - Tuesday 8th June 2021
Body Weight: 88.8 kgs

** Snatch **
- 60.0 kgs x 1 rep

** HBBS **
- 85.0 kgs x 4 reps
- 85.0 kgs x 4 reps
- 85.0 kgs x 4 reps

Have a snatch vid for ya arjun, will upload later

More like pow snatch of course

Looks pretty