Was up early and rode 18 holes in Rogers City. There was nobody on the course so we played in just under 3 hours.
Heather and the girls were going out for a walk tonight, so I put on the weight vest (40#) and went with them. It was 2.23 miles in 40:02.
Went on the kayak this morning for 2.32 miles in 40:32. The wind was blowing pretty good, making the way out a fight.
Went for a run at 5:30 and knocked another 14 seconds of the 2.98 miles, doing it in 27:27. First mile was the best today, with 9:00, 9:27, and 9:19 average paces.
Did a little kayaking and played 6 games of Slammo yesterday, which gets you more sore than you’d think. I got a lot of sun yesterday.
Went out for a run again on the loop again today at about 3:30. Knocked over a minute off yesterday’s time by doing the 2.98 miles in 27:41. My pace splits were 9:27, 9:27, and 9:06.
Playing 9 holes of golf tonight.
Went for a run around 3:30pm and did the loop 2.98 mile loop almost 3 minutes faster than Sunday, in 28:46. My mile paces were 9:53, 10:04, and 9:10.
Went for an easy 3 mile run before breakfast, which took 31:38. Might go golfing later.
Been a long week of late nights finishing an electronics project for the family vacation. Didn’t crawl in bed until 3am last night. In the garage around 9:30 before packing the car. Not sure if I’ll make it to a gym at all this week, but hope to for at least one bench session.
Just an easy 70% for the working sets today. Was hoping it would leave me fresh to push some limits on the shoulder press, but wasn’t sure about the lack of sleep.
Shoulder press is such a bitch. I did 3×170 in February of 2016, but barely squeezed out the 3rd with it today, so I went super small on the final increase. I really tightened up and knocked out the triple surprisingly easy compared to the previous set.
Then the damn Jehovah’s came walking up the driveway.
I really have to go slow to prevent my left arm from losing control. Made it through the second and third sets without a reset, which I haven’t been able to do.
Time for a week at the lake! I loaded my weight vest and rings into the trunk and plan to run most days.
Out in the garage around 6:30.
Couldn’t quite squeeze out that final pull-up, so had to drop. My rests between the set break-down were 5-10 seconds and 2-3 minutes between each 15. Swapped out tricep extensions for the kickbacks.
My poal was to keep a sub 2:00/500m pace and do sets of 40 dubs followed by rest. The first 1k was done in 3:58.9. I did 2 sets of 40 unbroken, missed at 20 and 29 in the 3rd set, missed at 4 in the 4th set, and got the final set unbroken. Did a 3:56.2 on the other 1k and finished the workout in 11:20.
Golfed terrible today. Out in the garage after 8pm for a quick session. Figured I’d squeeze in more these last few days before I go on vacation. Start of week 10 and things are starting to deload.
Had to grind the last two sets out.
Quick work.
Had an appointment at the chiro and then went to the gym for the 4:30 class.
Ring rows have never felt so easy.
Started losing position with the 265 and could feel my back as I walked away, so that was enough squats for me. Live to squat another day. I think I’ve lost a lot of core strength/stability from not squatting in these last 3-4 months. Probably explains why the hollow holds were so hard on Sunday too.
10:00 AMRAP
The muscle-ups felt pretty good, but the dips started bleeding fatigue over into the push-ups, which got hard in my last 2-3 rounds. I think I missed once in 2 sets of dubs and 3 times in another set, otherwise unbroken. Scored 7+1, with no misses on the rings. I had to triple kip my 3rd dip in the 7th round, but made it. I did feel something in my left shoulder right away in round one and throughout the workout. Hopefully it’s just from not having done MU in several weeks, because my shoulders have been feeling money.
Finally got to golf yesterday. All The Things are sore from the 30 minute EMOM we did on Sunday. I didn’t get in the pull-up workout for week 9 over the last couple of days, so I’m going to skip it and get on the with the next bench day. Too much going on before I leave for vacation on Saturday. Out in the garage with Bryan at 4:30.
I actually tried 270 on my last set, not 265, but Bryan helped out way too early so I’ll count it as another 265. I felt like I was going to grind through the rep, but who knows. Did 10 pounds more than I’ve done for a double.
I had 3x1x240 planned, but felt good so went for it again and set the 2.5# PR over the last time. Look at this grind on the 255…
10 Rounds (5 each)
Bryan cruised through his squats much faster than me. I did loosen up and get faster after the first round though. We finished at 12:10.
Nick Momrik's Fitness Logs 