I got some solid sleep again and my back is feeling better. Still up in Rogers City, so I got in a workout around 11am.
15:00 EMOM
Wanted some volume and larger set work, so this did the job. Was able to keep the same 11-12 second pace through every set.
6 Rounds
Kept my pace at 85 RPM and got a total of 682 calories with intervals of about 2,028 – 2,012 – 2,028 – 2,012 – 2,028 – 2,028 meters.
I drove up to Rogers City this morning. My back seemed to feel better after the workout last night and still feels about the same today. No improvement with my calf. I thought about doing this workout early this morning on the rower before leaving, but didn’t have the energy. So I did it around 6:30 on Dad’s Airdyne AD2; nice that he has the same one as I do.
18 Rounds
I was thinking 90 RPM would be a solid pace but I ended up going 97-100 without a problem for a total of 490 calories.
0.25-0.48-0.71-0.93-1.17-1.4-1.64-1.87-2.1-2.33-2.56-2.79-3.02-3.25-3.49-3.72-3.94-4.18 miles
My back and calf are still bothering me today. Out in the garage at 11.
24:00 Airdyne
** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.
I got 693 cals and 8.91 miles (14,339m).
Went to the 4pm class.
3 Sets
3 Rounds
Bench Press
10 Rounds
There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.
The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.
That was a good one and I didn’t have to scale anything for my current injuries.
4 Rounds
I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.
Yesterday I rode in a cart for golf because I didn’t want to walk that much on my injured calf. Today golf was rained out again. No improvement with my calf and I woke up with my back feeling like I did something to it yesterday. I felt fine golfing though and the only other thing I did besides work was clean the grill. Who knows. I’m being smart and staying home from the gym even though the workout looks really fun.
30:00 Airdyne
Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.
Bench Press
Last set was my best one after feeling like a struggle for the rest. I was a bit tentative with the other sets and just went for explosive reps to finish.
10:00 EMOM (alt)
Here’s my final set of chin-ups…
Kind of surprised I didn’t feel rougher from Sunday’s barbell carry. Still need to get to bed earlier though. My back seems a little tight from all of the bending over while trimming bushes last night. Shortly after noon I pulled the rower out to the back patio.
5 Rounds
My goal pace was 1:49/500m. Went 1,102 – 1,101 – 1,102 – 1,102 – 1,102 meters.
Went to the 4pm class.
3 Sets
3 Rounds
3 Rounds
Push Jerks
In the first AMRAP I got through 1+114. In the second AMRAP I did 2×5 for every round of pull-ups, getting 4+13. In the third AMRAP near the end of the second set of dubs, my left calf area started to feel weird. I made it through 1+108. In the fourth AMRAP I wanted to stick to sets of 4 chest to bars. In my second set of push jerks, my left calf gave out, so I modified the rest of the workout. I ended up doing 1 full round, 3 push jerks, and then 6×4 C2B. For the fifth AMRAP I did burpees the entire time, which was horrible. I got 63 reps. Finally to finish out in the sixth AMRAP, I did sets of 3 muscle-ups and got through 6 sets.
The muscle-ups felt good considering it was after 25 minutes of work with both types of pull-ups and I hadn’t done any on the rings since the Open because of my right shoulder. Was never really in danger of missing any, though the dip was getting hard. I wore grips for the pull-ups and C2B and then thought I might rip during the last few sets of muscle-ups because I wasn’t wearing grips. I never wear grips for the rings, but this workout was a different beast. I did 48 pull-ups, 32 chest to bar pull-ups, and 18 muscle-ups. Great gymnastics volume for one workout. Oh yeah and how could I forget 125 burpees!
I really hope I didn’t do anything serious to my leg. If I can walk and swing my plan is to golf the next two days.
I also mowed the lawn and then noticed it was my highest stain day on WHOOP, already at 8pm.
Rained for almost 20 hours straight, so no golf today. I’ll probably golf Wednesday and Thursday if the weather cooperates.
21:00 Airdyne
**Endurance pace with a 7 second sprint at 4:00, 8, 12, and 16, then recover back to endurance pace.
I find it odd that the same workout is repeated back-to-back. Wasn’t quite the same for me though since my Airdyne broke last night and I had to split time with the Ski Erg. Luckily I was able to fix it without much trouble today. Got 615 calories and 7.83 miles (12,601m).
I thought about doing another workout in the evening, but trimmed a bunch of bushes instead. Made sure to quit before my back got angry at me.
Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.
3 Sets
E90S – 6 Sets
This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!
Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.
4 Rounds
Finished in 10:10.
I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.
21:00 Airdyne + Ski Erg
Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.
Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.
Now I have another machine to fix. FML!
Yesterday I walked 18 holes on the golf course and was pretty tired from being up late the night before to see Dark Phoenix. Didn’t get enough sleep last night either, but feeling pretty good. Out in the garage to start close to 10:30.
15 Rounds
Started at 1:32/500m and wanted to see how it went. Felt right, so I stuck to that pace. Definitely a tight back as I got deeper into the intervals, which meant I couldn’t get out of the gate as quick as I normally would and then had to catch up to the pace I wanted. I got 163-164 meters every round.
Bench Press
I’m starting up a cycle (probably two) of the No B.S. Bench Press Program, which has always worked really well. My goal is to bench 300 pounds before I turn 40 at the end of the year. Two weeks ago I matched the 5×245 I did a few weeks before hitting a 290 PR, so I should be pretty close.
The weight felt a little heavy as I worked up and the working sets were a struggle. Maybe I’m fatigued from benching in the workout on Thursday. Was able to get 8 reps on the max set, when it was feeling like 5 or 6 might be today’s limit. Even with the spotter arms I still like to stay away from failure when I’m lifting alone, so 1-2 more reps isn’t out of the question.
12:00 AMRAP
Good little workout where I was able to get right in to the next movement and keep a steady pace through the entire workout. I got 6 rounds, the chin-ups, and 2 box jumps.
Woke up with my back feeling much better than yesterday morning. Was out the door for a run before 8am while it was cool out.
27:00 Run
Ended up going 2.87 miles in 28:45, so only a 10:00/mile pace, but I averaged 170 steps per minute again. I’ll chalk the pace up to just getting out of bed. I wore an older pair of Saucony shoes I had actually been fit for at a runners store and they are not at comfortable as my Reebok runners.
Went to the 4pm class.
3 Sets
I also did some hanging to open up my shoulders, bar taps, and a few toes to bars to make sure my back could handle them for the workout.
3 Sets
Bench Press
28:00 EMOM (alt)
The bench press was a sub for push presses since I didn’t want to put that loading on my back. I used 135, 155, 175, 195, 205, 215, and 225, which is 92% of my 5RM. Felt good even as I got out-of-breath in the later rounds. I wore grips for the toes to bars and actually did every set unbroken without any struggle. I never do that large of sets so I was surprised I didn’t fade. Even though there is almost 4 minutes between each set it still adds up to 84 total reps. I started out with the Rx 12 calories for two rounds on the bike but even at 90+ RPM it was too easy, so I bumped up to the Rx+ of 15 calories and even caught up on the calories I was behind from the other rounds. Really not a bad workout, because there is a ton of rest.
20s Work : 10s Rest (Tabata) until finished
It was written to use a dumbbell, which I’ve never tried for Russian twists, so I gave it a try. Big mistake. It’s awkward to hold, I was falling over, and it felt like I was going to rub my knuckles raw. So after getting 18 reps in the first work interval I switched to a 45# plate. Took me 4:06.
My back isn’t horrible, but it’s not good either. Will have to take at least a few days off lifting.
8 Rounds
Would normally like to stick to the rower for these intervals, but the bike is much better when my back is like this. Kept around 83-85 RPM, getting 75-73-75-74-74-75-75-75 calories and 0.84-0.82-0.82-0.82-0.81-0.83-0.83-0.84 miles.
Several hours later I did another workout.
18:00 Airdyne
** Endurance pace and then @ 4:00, 8, 12, 16 sprint for 7 seconds, recover back to endurance.
Yep, this is a repeat of a few days ago. These polarized days repeat and then the duration will increase by three minutes next time. Got 540 calories and 6.78 miles (10,911m), which is 10 calories more and almost 0.06 miles (96m) more than the previous.
According to BTWB I’ve logged over 330km on the Airdyne and over 170km on the rower so far in 2019, which doesn’t even count workouts done for calories. I should be able to hit a million meters for the year between the two machines.
Nick Momrik's Fitness Logs 