Tag: 21s

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.

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.

Erg Recovery

I had the idea to do our cardio while the other person worked and good thing because Brandi programmed a lot of movements and it took a long time.

Shoulders

3 Sets

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

3 Sets

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

3 Sets

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

Took 20:18 and we did 7,699 meters. While we cleaned up and setup all the next movements it was a 5-10 minute break.

Arms

3 Sets

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

3 Sets

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

3 Sets

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

Took 24:45 and we did 4,486 meters.

It was about 85° with humidity making it feel 90. Talk about pouring sweat!

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.

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

  • 3:00 SkiErg (594m)
  • 2:00 TrueForn Run (0.28 km)
  • 4 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • 20 DU
  • 10 OHS (45#)
  • 5 OHS (95#)

Conditioning

  • 3 Rounds
    • 10 OHS (115)
    • 50 DU
  • 3 Rounds
    • 10 Thrusters (95)
    • 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

  • 21s (20-25-25#)
  • 12 Tricep Pushdowns (bar, 60#)

3 Sets

  • 12 In and Out Hammer Curls (25# DBs)
  • 12 DB Skull Crushers (30# DBs)

Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

  • MAX Wide Grip Strict Pull-ups
  • 1:00 Rest

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, 104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

Got a 15 KG Barbell

My body feels beat up! A lot of areas are sore. Last night I cleaned a ton in my workshop and kicking up all of the dust got my sinuses fired up the rest of the evening. Then today after walking 18 holes and showering they flared back up again. Plus I got a bit of a heat headache. So wasn’t really feeling the greatest to workout for our fourth day in a row, but I knew we weren’t doing anything intense. I don’t like to workout four days, but Brandi and I have some oddities in our schedules this week. Yes, I did have the day off work.

Oh, and the new 15 kg barbell arrived from X Training!

Biceps

4 Sets

  • 20 alt Single Arm Seated Incline DB Curls (30#)

4 Sets

  • 10 Cable Curls (49#)

3 Sets

  • 21s (30# DBs)

3 Sets

  • 10 Reverse Curl (15-20-20# DBs)

Triceps

3 Sets

  • 10 Skull Crushers (35-75-75# barbell)

3 Sets

  • 10 Tricep Push Downs (60#)

3 Sets

  • 10 DB Floor Press (40-50-50# DBs)

The Gympac worked great for the couple of movements we used it for. Great addition to the garage gym! Oh and I got the labels to print, so I was able publish the post on nick.blog with all of the details.

Stacked Shrugs

Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.

Arms & Shoulders

3 Sets

  • Bicep Curl 21s (30# DBs)

5 Set Drop Set

  • 8 DB Curls (35# DBs)
  • 4 Drop Sets

I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!

3 Sets

  • 12 Incline Hammer Curls (25-30-30# DBs)

These were done with our chest on the inclined bench. Is that incline or decline?

3 Sets

  • 12 Dumbbell Skull Crushers (30# DBs)

3 Sets

  • 12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)

3 Sets

  • 12 Bent Arm Lateral Raises (25# DBs)
  • 12 DB Shrugs (50-75-75# DBs)

Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.

Conditioning

5 Rounds

  • 35 Double Unders
  • 200m Run

Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.

Gymnastics

6:00 EMOM

  • Strict HSPU

I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.

Machine Madness

Yesterday I worked on the room for my office in the early morning before work, walked 18 holes in the last day of the heat wave, and worked on the room again late at night. Today I had a vacation day, so again I worked on the room in the morning and walked 18 holes. Worked out at 4pm.

Skill

Practiced some handstands with feet off the wall.

Accessory

3 Sets

  • 12 Seated Incline DB Curl (30#)
  • 12 Cable Hammer Curl (rope, 40#)

3 Sets

  • DB Curl 21s

I used 25-30-30#. Looks like I was up to three sets with 30# late last year, so not bad considering we haven’t been focusing on biceps.

Conditioning

3 Rounds

  • 2:00 SkiErg
  • 1:00 Rest
  • 2:00 Burpee Pull-ups
  • 1:00 Rest
  • 3:00 400m Run + Rest
  • 2:00 BikeErg
  • 1:00 Rest
  • 2:00 Row
  • 1:00 Rest

This was really good. A battle, but a good one. I went out too hot on the bike, not really knowing my pace yet, otherwise improved on every other movement through the workout. Running felt really good too and I was not expecting to be able to run that fast. For the machines, the numbers below are distances in meters.

An hour and a half later I’m feeling rocked from today so far. I still need to do some work on that room though, so things dry before painting tomorrow afternoon. I should sleep well tonight!

My Upper Body is Smoked

Another shitty night of sleep even getting to bed by 11. My entire upper body is sore and tired. So let’s hit it some more! Went to open gym at 10am.

Warm-up

  • 3:00 Echo Bike (34 cals)
  • 8 Reverse Grip Bench Press (45#)
  • 8 Skull Crushers (45#)
  • 8 Reverse Grip Bench Press (115#)
  • 8 Skull Crushers (55#)

Accessory

5 Sets

  • 8 Reverse Grip Bench Press (160#)
  • 8 Skull Crushers (75#)

Why 160 pounds? Well, as I was putting the bar away I realized the left side had a 35-15-10 pound plates instead of 35-10-10. I never even felt the difference when doing my reps! Too bad it wasn’t on my right side, which tends to be the weaker one when I start struggling with a bench press rep.

Conditioning

  • 80 T2B
  • Every break – 4 Burpee Box Get Overs (48/40″)

It’s good to get out of your comfort zone with something that forces big sets every now and again. I decided to try a rep scheme that scared me. The plan was 18+16+14+12+10+10 and I felt good in that first set, even thinking about going for 20 plus. Good thing I decided against it because every set after that was a struggle and I had to rest after the BBGOs. Made it through my plan though and it took 9:14.

Midline

40-30-20

  • Russian Twists (45# plate)
  • Side Plank (seconds each side)

Took me 4:50.

For The Girls

3 Sets

  • Dumbbell Curl 21s (30#)

A lot of cheater reps! My upper body is so blown up from the last three days.

I’m not doing a Year of the Engine workout again. My body needs a break.