Chest Straight to Abs

Earlier workout than usual so we could make a day trip downstate.

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (15#)
  • 15 Bench Dips

Midline & Conditioning

3 Sets

  • BikeErg
  • 12 Weighted Crunch (feet up, 15# DBs)
  • 12 Weighted V-ups (15#)

3 Sets

  • BikeErg
  • 10 Leg Lifts
  • 1:00 Plank

We went straight through both sections and finished in 32:41. Did 2,922 meters on the rower and 6,492 meters on the bike.

29 Flat

Warm-up

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

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We came up with another goodie. The high jumps were tough! We finished at 29:00.

Midline

3 Rounds (30s / 15s)

  • Side Plank
  • Side Plank
  • In/Out around DB
  • Reverse Crunch
  • OH Sit-up (20# DB)

Several Rotations

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-6, singles)
  • 12 Lat Pulldowns (104#)
  • 1:00 Jump Rope
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12/12 Kroc Rows (40# DB)
  • 1:00 Row

Took us 17:39.

Midline

3 Rounds

  • 12 Kneeling DB Rotations (15#)
  • 12 Piked DB Chest Press (15#)
  • 12 Piked Russian Twists w/ DB raise in the middle (15#)
  • 12/12 Half Kneeling DB Twists to same side (15#)
  • 12 Piked Front Raises (8# DBs)

These movements were a good change up and the rotations should be good for opening up our golf swings.

Faster + More Meters

Shoulders & Conditioning

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (50#)
  • 12 DB Lateral Raises (vert DBs, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (31#)
  • 12 Barbell Upright Rows (50#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)

Took us 17:52 with a total of 7,280 meters. That’s 47 seconds faster and 218 more meters than last week. It was about a seven minute rest while we put stuff away and setup for part two.

Arms & Conditioning

3 Sets

  • Row
  • DB 21s (20#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#, rope.)

Took us 23:27 with 4,376 meters. A big 1:27 faster and 23 meters more than last week.

I really tried to push the machines today and I’m feeling it afterwards.

Hold and Work

Warm-up

  • 6 Step-ups (24″)
  • 40 Hops
  • 20 PVC Passes
  • 10 PVC Back Squats
  • 20 Trunk Trists
  • 10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

  • 20 Hang DB C&J (20#)
  • Double DB OH Hold (20#)
  • 12 Step-ups (24”)
  • Wall Sit
  • 10/8 Pull-ups
  • Farmer’s Hold (60# DBs)
  • 500/420m BikeErg
  • Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.

On E

Feeling my glutes and hamstrings a bit. Out in the garage earlier to beat the heat. I didn’t eat anything this morning, which is rare.

Warm-up

  • 10 Pendlay Rows (45#)
  • 8 Bench Press (45#)
  • 8 Bench Press (95#)
  • 8 DB Fly (20#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (95#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

Made a 10 pound jump on the Pendlays because B was using DBs and it made it simple with the men’s bar. The bench press was more of a struggle this week. I was done in 39:47, which is 52 seconds faster than last week.

Up Five

Warm-up

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

Legs

3 Sets

  • 10 Narrow Stance Jumps (fingers touch ground)
  • 10 alt Goblet Reverse Lunges + Goblet Squat (35#)

3 Sets

  • 10/10 Single Leg Deadlifts (35# DB)
  • 20 Plyo Lunges

4 Sets

  • 8/8 Side Step-ups (20”, 45#)

3 Sets

  • 250 Row
  • 10/10 Bulgarian Split Squats

We were almost two minutes faster today, finishing in 34:39. I went up five pounds on each dumbbell today.

Midline

2 Rounds (30s / 15s)

  • Side Plank
  • Side Plank
  • In/Out around DB
  • Reverse Crunch
  • OH Sit-up (20# DB)

100-101

Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.

Shoulders

3 Sets

  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DBs, 8#)
  • BikeErg

3 Sets

  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)
  • BikeErg

3 Sets

  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)
  • BikeErg

Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.

Arms

3 Sets

  • DB 21s (20#)
  • 15 Diamond Push-ups
  • Row

3 Sets

  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull crushers (30#)
  • Row

3 Sets

  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)
  • Row

Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.