2:40

Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.

Warm-up / Conditioning

30:00 BikeErg

I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Went 15,147 meters.

Test

MAX Ring Rows

I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.

Back

4 Sets

  • 10 Inverted Bar Rows

Much easier than the last time we did these. 💪

4 Sets

  • 12 Lat Pulldowns (105-110-115-120#)

More reps and higher weight than 10s last week.

4 Sets

  • 12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)

Felt like I was using more bicep with the underhand variation this week.

4 Sets

  • 12 Seated Cable Rows (double handles, 90#)

Really like the squeeze on these.

5 Set Drop Set

  • 8 Incline DB Rows (50#)
  • MAX Incline DB Rows (45-40-35-30#)

I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.

Midline

4 Sets

  • 8/8 Twisted OH Crunch (45# DBs)
  • 30 Weighted Bicycles (5# ankle weights)
  • 15s RKC Plank
  • 100m Front Rack Carry (135/95#)

I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!

About two hours and 40 minutes today!