I haven’t been on the Airdyne in a long time and always tend to use the BikeErg now. Figured I’d change things up. Went 16.36km with 706 calories.
20s Banded Ring Push-ups (red)
I did 12 reps each time. This didn’t feel great on the outside of my arms, which were all rubbed up from the straps doing ring dips yesterday.
Brought out this 10-8-6-4-3-2-1 bench workout I used to do with my buddy Tom over 15 years ago. The idea is to be near failure on every set. Glad I decided to drop down from my planned starting weight. I gave up mentally before even unracking the bar with 255. Too much negative self talk after being afraid at 245.
5 Sets – EMOM
MAX Weighted Strict Pull-ups (40# vest)
Went better than expected, but was really hard! I did 6-4-4-3-3.
12 Straight Arm Lat Pulldowns (60#)
12/12 PVC Parallette Kroc Rows (53# KB)
12 Lat Pulldowns (104#)
12 Seated Bent Over Back Flies (30# DBs)
Used the new pulley system and made it work for today. So nice to have a real weight stack. Now it’s time to take it all back apart and make some more improvements.
Was a little tired this morning and my back was tight, but WHOOP said my recovery was only 23%!
I honestly don’t feel that bad. Some days it seems to take the heart rate at a weird time that just throws off the formulas, because it said my resting heart rate was 48, which is much higher than my typical 38-40. Out in the garage at 3:30 today for a session that took 2 hours.
5:00 Airdyne (103 cals, 2.55km)
3:00 SkiErg (656m)
5 DB Hang Squat Cleans (25#)
2 Burpee Pull-ups
2 DB Hang Squat Cleans (40#)
12:00 AMRAP Partner
5/5 Burpee Pull-ups
6/6 Box Jumps (24/20″)
5/5 DB Hang Squat Cleans (40/25# DBs)
This was a new idea for a partner workout where the sets are small, so by the time you move to your next spot it’s almost your turn again. The way this one works is each partner does 6 handstand push-ups (one person working at a time), then each does 5 burpee pull-ups, etc. Brandi scaled back her HSPU to do Rx and eventually went to some DB push presses. It worked out pretty well, with the burpee pull-ups taking the most time by far. I originally was going to do 15 minutes, but pulled back to 12 today. Would have been fine with three more minutes. This would be a good one to try solo as well. I started, we got through five rounds and I got all of my burpee pull-ups done in the sixth.
Could have went more, but that was good enough for today with a lot of work left.
12 DB Chest Fly (35#)
12 Underhand Front Raise (15# DBs)
12/12 Static Bicep Curls (25-30-30# DBs)
12 Standing DB French Press (50# DB)
12 Hammer Curls (30# DBs)
12/12 One Arm OH Tricep Extension (25-20# DB)
12 Hammer Curls (30# DBs)
12/12 Tricep Kickbacks (25# DB)
The single arm overhead tricep extensions were really bugging my left shoulder so I did kickbacks for the third set.
10 Jack Knives (20# DB + 5# ankle weights)
10 Renegade Rows (50# DBs)
20 alt V-ups (5# ankle weights)
10/10 Partner Banded Rotations/Holds (blue)
We should really do more of those renegade rows on back day. I feel like they isolate the back muscles better than a Kroc row, which are easy to rotate and cheat on.
My legs are tired and my hands ache. Out in the garage at 10am.
10:00 Airdyne (192 cals, 4.94 km)
160′ Lateral Monster Walks
160′ Monster Walks
8 Front Squats
16 Kossack Squats
I used 45-95-115-115-115# for the front squats and unweighted Kossacks. Keeping it light to go easy on my back, especially after so much sandbag work yesterday.
12 Goblet Curtsy Lunges (35#)
6/6 Reverse Lunge Step-ups (24”, 35#)
Took a couple rounds to get the hang of the reverse lunge step-up. Got it from Ibex and you lunge and step up with the same leg. The opposite knee drives up over the box and you hold the weight on the same side as that knee drive. Produces a lot of quad burn. I messed up and did 8/8 on the first round of reverse lunge step-ups. 😦
This was a good little workout, but could be bumped up to a 6-8 rounder with slightly heavier weight. I was able to turn up the pace in the second half of the workout and finished with 3+31 (was stepping up on that final rep of the movement.
30s Handstand Hold
30s alt Weighted V-ups (25# DB)
30s OH Side Bends (25# DB)
30s Hollow Hold
I got 12-14-14-16 on the V-ups and 18 each time on the bends. I was worried about the long hollow holds, but did them all unbroken.
After lunch I sold my adjustable dumbbells, since I no longer have a use for them. Got $350 and I had paid $300 new about a decade ago. The market for fitness equipment is wild right now!
Last night wasn’t bad so it seems like a minor back tweak; I didn’t have any shooting pains whenever I rolled over. After getting out of bed I was leaning to the side a bit while walking. Loosened up as I moved around. Will scale back and keep an eye on it for a week or two. Out in the garage at 4.
10:00 Airdyne (201 cals, 5.05 km)
3 Rounds w/ Partner
30 Ring Dips
60 cal BikeErg (no seat!)
60 HR Push-ups
60 Single DB Front Rack Walking Lunge (50/35#)
We went five at a time on ring dips. We each went twice on the bike with me doing 18 calories and Brandi 12. Standing really changes it and gives a quad burn. Split push-ups in tens and did 16-14 walking lunges each. Finished in 22:46.
10/10 Single Arm DB Bench Press w/ Hold (50# DBs)
10 DB Chest Fly (25-30-30# DBs)
I might be able to try the 35s again for these.
10 alt Underhand Bench Press (50# DBs)
10 Underhand Front Raise (8# DBs)
Those underhand benches are awkward with the dumbbell wanting to go all over the place.
12 Tricep Pushdowns (Rope, 45-50-50#)
12 Combo Shoulder Raises (10# DBs)
The pulley is much better after I recreated the main cable. Just need to shorten it now because I made it too long. Getting a lot of use out of that little DIY project. I need to make a blog post about it.
Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.
5:00 Airdyne (113 cals, 2.67 km)
Death By (alt EMOM, start with 12, +1 each round)
The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.
When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.
Total of 230 burpees and 210 of the other three movements!
Had to take a nice long recovery after that workout.
My back was better through the night again. Feeling good. Garage time at 4pm.
5:00 Airdyne (102cals, 2.54 km)
1 Set of MAX Strict HSPU
I got 16, which is one shy of PR.
10 Dumbbell Z Press (35#)
10 Bent Elbow Lateral Raise (20# DBs)
10 Combo Shoulder Raise (15# DBs)
10 Upright Rows (53# KB)
Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.
8 Bench Press (2×165, 2×155)
8 DB Fly (30#)
8 Bench Press
I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!
20:00 AMRAP w/ Partner
30 Ring Dips
60 Hang Power Cleans (95/65#)
30 Box Jump (30/24″)
60 Russian KBS (53/35#)
Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!
Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.
5:00 Airdyne (99 cal, 2.51 km)
5 Wide Grip Bench Press (45#)
5 Bench Press (45#)
5 Close Grip Bench Press (45#)
Strength / Accessory
10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press
I used 95-105-115# and it made me feel so weak. Haha!!
12 Underhand DB Bench (45#)
24 Single Arm Underhand DB Fly (20#, standing, alternating)
I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.
Rained for almost two straight days so no golf yesterday and it may not dry up enough to play Thursday. I got some water in my basement that I had to clean up and later spent a little time making improvements to the cable pulley system. In the evening I spent about five minutes practicing hand balancing with the frog stand and wow do my hands and wrists feel it today! Out in the garage at 4pm.
8:00 Airdyne (158 cals, 4.01 km)
5 Front Squat (165#)
Front squats felt much heavier than I’d like and the pistols got my heart rate going. Happy to be squatting though. Haven’t done a workout with pistols since November, so they went surprisingly well.
50 Air Squats
4:00 Rest & Repeat
The plan was 25 Goblet Squats (53#), but I didn’t want to push it after the strength work. Fifty air squats turned out to be the worst part of the workout; going from hip flexors in toes-to-bars to that many squats lit up my hips! I went 15-10 on both gymnastics movements for 3:01 in the first attempt. Then I jumped the gun and got up for a few reps after only three minutes of rest! Went 15-10 T2B and 15-5-5 pull-ups for 10:09 with the second attempt.
12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)
12 Cable row to neck (rope, 25#)
12/12 Lying side straight arm db raise (10# DB)
12 Incline Lat pulldowns (30 deg, 100#)
Max Strict Chin-ups (7-6-6-5)
30s Banded Sprinter Sit-up
30/30s Banded Side Plank + Elbow to Knee
30s Banded Elevated Mountain Climbers
We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.
I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.
15:00 Airdyne (305 cals, 7.62 km)
Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.
5/5 Single DB Hang C&J (50/35#)
10 Burpee Box Jumps (24/20″)
5:00 Rest & Repeat
I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!
When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.
30/30s Star Plank
10 Evil Wheels
Oh boy, those star planks will get ya! Took me 6:35.