Month: May 2022

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

So Much Farmer Carry

Hottest day of the year so far and I had a busy day working on a bunch of projects. Filled dirt where the front tree was. Dug out a rotted stump in the back yard and then filled that with dirt. Cleaned some stuff in the car. Finally finished the last pieces of trim in the hallways. Workout at 4.

Warm-up

  • 10 DB Floor Press (25#)
  • 10 DB Bent Over Rows (15#)
  • 10 DB Deadlifts (15#)
  • 10 Incline DB Front Squats (15#)

Conditioning

  • 15 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 15 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 15 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 15 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 10 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 10 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 10 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 10 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 5 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 5 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 5 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 5 DB Deadlifts (50#)
  • 50m Farmer Carry

Grippy! I finished in 16:19.

Midline

2 Rounds

  • 15 Pike-ups
  • 15 Single Arm Single Leg V-ups (R to L)
  • 15 Single Arm Single Leg V-ups (L to R)
  • 15 Crunches (reach to legs up)
  • 16 Oblique Heel Touches
  • 16 Bicycles (slow)

Then we took down the rip, backboard, and arm of the basketball hoop.

Front Yard Stump

Yesterday I helped some friends put up a basketball hoop and then walked 18 holes of golf. This morning I pulled the tree stump from the dead tree out of the front yard and hauled a bunch of fill in buckets from the back of the garage to fill the hole.

Conditioning

  • 10:00 Row (2,085m)
  • 10:00 BikeErg (4,114m)
  • 10:00 Row (2,089m)

Single Arm Push Presses

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (20#)
  • 10 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-7-6-6)
  • 10 DB Bench Press (50#)

Went on shorter rests today. 

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (60#)
  • 10 DB Pullover (50#)

Conditioning

15:00 AMRAP

  • 5 Burpee Pull-ups
  • 10 Squat Jumps
  • 10/10 Single Arm DB S2OH (25#)
  • 50 Jump Rope

My back was pretty tight, so I had to be careful. Finished 7+3.

Wing It

Ended up golfing today with rain in the forecast for tomorrow and we still got rained out. Walked 12+ holes.

Shoulders & Arms

Shoulder Press

  • 4×45
  • 4×75
  • 4×95
  • 4×105
  • 4×115
  • 4×125
  • 4×135

3 Sets

  • 12 DB Chicken Wings (20#)

Not sure what these are called, but it’s like a pec deck but vertical.

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Hold Those Legs Up

Walked 18 holes yesterday.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Much more comfortable weather today for this. Took us 29:18.

Midline

3 Rounds

  • 20s Pike-ups over DB (feet open to closed)
  • 7s Rest
  • 20s In & Outs
  • 7s Rest
  • 20s Leg Lifts over DB (side to side)
  • 7s Rest

This was rough because it was so much holding your legs up in the air.

SHOULDAAA BURN

I mowed the lawn on Saturday and helped a friend concrete in the base for a basketball hoop in the morning. Then we walked 9 holes of golf and got hame for a workout.

Shoulders

3 Sets

  • 14 alt Lateral Raise + Hold (8#)
  • 14 Arnold Press (20#)
  • 14 DB Upright Rows (20#)
  • 14 Complex DB Press (40#)
  • 14 alt DB Shoulder Press + Hold (25#)
  • 14 Around the Worlds (8#)

Sure was a burn with so many movements back-to-back.

Midline

2 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips

The Long One

5 Rounds

  • 1:00 Step-ups (20″)
  • 10s Rest
  • 30s alt Side Crunches
  • 30s Pike-ups
  • 10s Rest
  • 1:00 Handstand Hold
  • 10s Rest
  • 1:00 Row
  • 10s Rest
  • 30s Flutter Kicks
  • 30s Windshield Wipers (45# plate)
  • 10s Rest
  • 1:00 50m OH Carry (35# DBs)
  • 10s Rest
  • 1:00 BikeErg
  • 10s Rest
  • 30s Burpees
  • 30s Slow Mountain Climbers
  • 10s Rest

I really wanted to held the handstands, but I had to break for the last two rounds, doing 30s + 20s. The fatigue with the carries really added up.

Planking Bike

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (25#)
  • 5 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-9-8-7)
  • 10 DB Bench Press (50#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (43-54-54#)
  • 10 DB Pullover (50#)

Conditioning

3 Rounds

  • 30s Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)

I was getting 275+ meters.

Quick with a Partner

Warmed up with some PVC Passes.

Shoulders & Arms

Shoulder Press

  • 10×45
  • 5×65
  • 5×85
  • 5×100
  • 5×110
  • 5×120
  • 5×125

3 Sets

  • 12 DB Upright Rows (25#)

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Conditioning

2 Rounds (Partner)

  • 34 Pull-ups (2×10-7)
  • 80 Air Squats (2×20-20)
  • 320 Jump Rope (2×80-80)

Took us 11:15 to finish.