Year: 2022

Stretch but Don’t

On Thursday we did day 5 of the yoga series, which was 28 minutes. It felt pretty good with my back and I didn’t try to stretch any of the poses too far.

Shoulders & Arms

4 Sets

  • 8 DB Upright Row (35#)
  • 12 Bent Over Rear Delt Fly (10#)

3 Sets

  • 12 In & Out Curls (hammer style, 25#)
  • 12 Tricep Pulldowns (rope, 60#)

3 Sets

  • 21s (20#)
  • 12 OH Cable Tricep Extensions (38#)

We both had a long day and with B being on vacation now we wanted a quicker workout.

Some Different Movements

My back loosened up as the day went, but still not great. Far from my worst tweak though. Warmed up with 12×45 and 12×95 on the bench.

Strength

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 12 Incline Bench Press (95#)
  • 8 Decline Push-ups (18”)

Both types of push-ups were terrible after the barbell.

Conditioning

8 Rounds

  • 30s Lateral Shuffles (20’)
  • 10s Rest
  • 30s Banded Tricep Pulldowns (red)
  • 10s Rest
  • 30s Plate A Jumps (45# comp)
  • 10s Rest
  • 30s DB Shoulder Press (10#)
  • 10s Rest
  • 30s Shuttle Runs (20’)
  • 10s Rest

Several different movements, which was a nice change.

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

  • 12 Seated DB Shoulders Press (20-20-25#)
  • 12 Seated Arnold Press (20-20-25#)
  • 12 Seated Side Laterals (8#)

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10 Hammer Curls (25#)
  • 10 Tricep Pushdown (60-60-71-71#)

4 Sets

  • 8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

  • 100 KBS (53#) + Dead Hang
  • 80 Goblet Lunges (53#) + Bottom Squat Hold
  • 60 Pull-ups + One Arm KB OH Hold (53#)
  • 40 Goblet Squats (35#) + Goblet Squat Hold (35#)
  • 20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

All Tens

My shins started to feel the broad jumps about an hour before today’s workout. Did 60 Arm Circles and a bit of hanging to loosen up.

Chest

Bench Press

  • 10×45
  • 6×95
  • 4×135
  • 4×165
  • 4×185
  • 4×205
  • 4×215

3 Sets

  • 12 Incline DB Fly (25#)
  • 12 Incline Bat Wing Fly (25#)

Back

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)

Conditioning

10:00 AMRAP

  • 10 Pull-ups
  • 10 DB Hang Cleans (35#)
  • 10 Burpees

This combination really built on itself, especially after the previous work. Wore grips the entire time, did all of the pull-ups unbroken, and stepped every burpee to get 5+13.

Duckin’ Out

Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • 8 Back Squats (35#)
  • 6 Step-ups (20”, 40# DBs)
  • 6 DB RDLs (20# DBs)

Legs

3 Sets

  • 140/120m TrueForm Run
  • 12 Double DB RDLs (40#)

3 Sets

  • 8 Back Squats (65#)
  • 8 Broad Jumps

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 50# DBs)

3 Sets

  • 10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
  • 20 Curtsy Lunges

We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.

Midline

2 Rounds

  • 30s Dead Bugs
  • 10s Rest
  • 30s Side Plank Twist (on elbow)
  • 10s Rest
  • 30s Side Plank Twist
  • 10s Rest
  • 30s Bear Crawl (forward/back over 6′)
  • 10s Rest
  • 30s Lateral Plank Walk
  • 10s Rest

This really elevates the heart rate for being a core workout.

First Dips in Awhile

Conditioning

Partner 30:00 AMRAP

  • 15/11 cal Row
  • 10/10 Ring Dips
  • 12/12 DB Walking Lunges (30/12#)
  • 15/12 Push-ups
  • 10/10 No Push-up No Jump Burpees
  • 20/20 Russian KBS (53/35#)

B started and did different reps on a couple of movements. We finished 4 rounds and both got through the burpees.

4 Rounds

  • 30s Single Leg Suitcase Hold (53#)
  • 10s Rest
  • 30s DB Side Plank (20#)
  • 10s Rest
  • 30s Plank with Cross Body Knee to Elbow
  • 10s Rest
  • 30s Seated Pike-ups
  • 10s Rest

For those first two movements we alternated sides each round and then the second time through on each side I went up to my hand for the side planks because my arm was too sweaty. I was getting 26 reps in the plank move and 30 seated pike-ups.

Sore Ass and Hamstrings

It was almost 70°, so we went for a 2.2 mile walk yesterday. Still really sore from the leg workout the other day.

Warmup

  • 20 PVC passes
  • 3 Sets
    • 10 Calf Raises
    • 40’ Tip Toe Walk

Shoulders

3 Sets

  • 12 Seated DB Shoulders Press (20#)
  • 12 Seated Arnold Press (20#)
  • 12 Seated Side Laterals (8#)

Arms

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10/10 Standing 1 Arm Hammer Curl over Incline Bench (20#)
  • 10 Tricep Pushdown (60#)

4 Sets

  • 8 Wide Grip Barbell Curl (45-55-55-55#)

Midline Conditioning

2 Rounds

  • 50 alt Side Crunches
  • 100 Jump Rope
  • 50 Flutter Kicks
  • 100 Jump Rope
  • 25 Leg Raises 
  • 100 Jump Rope
  • 16/16 Side Bends (35#)
  • 100 Jump Rope

Fun one that B came up with. Took me 13:41.