Month: October 2022

Too Much Caffeine

I had a solo round of golf walking 18 holes yesterday. Had to camp under a tree on the 9th for about 30 minutes and still finished in just over 3 hours.

Warmed up with a few reps of various movements and some PVC stuff. I had another (partial) cup of coffee about an hour before the workout and it was a bad idea.

Chest, Triceps, Shoulders, and Conditioning

I started on the movements and B started on the cardio parts.

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 10 DB Bench Press (20/35# DBs)
    • 10 DB Flys (15/25# DBs)

Much better weight choices for me this week. Tried jump up/back burpees in set two for the first time in awhile. Gassed me.

3 Sets

  • Partner A: 75 Jump Rope
  • Partner B:
    • 10/15 Banded Uppercut Chest Fly (red CS)
    • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

I messed up doing 15 reps of the banded movement on the first set, so stuck with it. The push-ups are really hard at this point.

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 8 Front Raise + Lateral Raise (5/8# DBs)
    • 8 [Seated] Arnold Press (12/25# DBs)

Stepped back and jumped up on every set of burpees.

3 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 10 DB Upright Rows (15/25# DBs)
    • 10 DB Around the World (5/8# DBs)

2 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 15 DB Skull Crushers (15/25# DBs)
    • 15 French Presses (25/30# DB)

Went back to step back/up burpees.

2 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 15 OH Tricep Extensions (rope on cable pulley, 27#)
    • 10 Diamond Push-ups

I went 4-3-3 on both rounds of push-ups. We finished over four minutes faster in 31:53. Sitting here shortly after the workout and haven’t felt like this in quite some time.

Foam Boxes

Got new 20″ and 24″ foam stackable plyo boxes from Titan Fitness and waiting on the 6″ and 12″, which are backordered, to complete the set. Trying to sell my set of jerk blocks now.p

  • 2:00 Lateral Step-ups (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 16 alt Weighted V-ups (15#)
    • 12x 2 Plank Jacks + 2 Mountain Climbers
  • 2:00 Lateral Step-ups w/ Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 12/12 Banded Rotations (blue CS)
    • 12 alt Hanging Knee Raises
  • 2:00 Lateral Step-ups w/ Butt Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 20 Seated Leg Lifts over DB
    • 1:00 Plank
  • 2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
  • 2:00 BikeErg

I started on the box and Brandi started on the bike. We finished in 30:36 and then did some mobility.

It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

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

Legs & Conditioning

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (45/53#)
    • 10 Russian KBS (45/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

  • 10 DB Sit-ups (12/15# DB)
  • 10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
  • 10 Russian Twists (straight arms, legs down, 12/15# DB)
  • 20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

Steppin’ Three Ways

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14/18″)
  • Partner B:
    • 4/5 Strict Pull-ups
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14/18″)
  • Partner B: 
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (55/75#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14/18″)
  • Partner B: 
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

That was a lot of step-ups, so 18 inches was plenty high enough! I went 26-28-32, 30-32-34, and 34-32-30 if I’m remembering right. We finished in 28:47.

Tri No More

Walked 18 holes yesterday because the weather was perfect and there was a chance we’d only be able to play 9 holes today.

Upper Body & Conditioning

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 10 DB Bench Press (15-20-20/50# DBs)
    • 10 DB Flys (15/30# DBs)

3 Sets

  • Partner A: 75 Jump Rope
  • Partner B:
    • 10 Banded Chest Fly (blue CS)
    • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 8 Front Raise + Lateral Raise (8-5-5/8# DBs)
    • 8 Arnold Press (15-12-10/25# DBs)

I did my Arnold presses seated.

3 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 10 DB Upright Rows (12-15-15/20# DBs)
    • 10 DB Around the World (5/8# DBs)

2 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 15 DB Skull Crushers (15/25# DBs)
    • 15 French Presses (30-25/40-30# DB)

2 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 15 OH Tricep Extensions (rope on cable pulley, 27#)
    • 10 Diamond Push-ups

This was worse than the tricep focused workout I did in Cancun and I could barely move my arms for days. We’re going to be feeling this one! We finished in 36:10.

A Clean Gym

On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations
  • 5 Sumo KB Deadlifts (35#)
  • 5 Russian KBS (35#)
  • 4 Incline Squats (15# DBs)

Legs & Conditioning

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (35/53#)
    • 10 Russian KBS (35/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 12 Weighted Jumping Jacks (5/8# DBs)

I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.

Midline

3 Sets

  • 10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
  • 10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
  • 10 Russian Twists (straight arms, legs down, 12/15# DB)
  • 20 Plank Taps (DB out in front)

My back is pretty whiney today so I had to sub in the movements listed second.

Quick and Then 18

10 Rounds

  • 5 Burpees / 5 cal Row
  • 8 DB Front Raise Squats (12/10#)
  • 8 DB Push Press (20/15#)
  • 4/4 Half-kneeling Side Ball Slams (15/10#)
  • 50m Single Arm OH Carry (50/25#)

Brandi’s foot is bothering her, so she rowed. I finished in 26:42 and she wasn’t far behind. Heading out to ride 18 holes so didn’t have time for more. It was a great all around workout.