Tag: Airdyne

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)

6:00 AMRAP

  • 10 Step-ups (14″)
  • 5 Burpees
  • 10 Walking Lunges
  • 20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

  • 1,500-1,000-500m Row
  • 63-42-21 Russian KB Swings (53#)
  • 36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.

Fitting

Walked 18 holes yesterday and got one of my headaches for the rest of the day. I think I’m going to try taking some electrolytes with me to mix in my water from now on. Maybe that’s part of my problem. Woke up feeling good though, with a WHOOP recovery score of 96%.

Year of the Engine – Polarized

27:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24

I felt really good keeping a higher pace and beat the last couple of times I’ve done this time domain. Got 809 calories and 16.4 km.

Sweaty

In the middle of the day I took a “quick” trip down to Carl’s Golfland for a TaylorMade driver fitting and hit drives for an hour on the hottest day of the summer. Kind of bummed to skip out on the gym, but proud that it no longer bothers me like it used to, especially since I can get in the quality cardio work at home in a lot less time on days like this. Got on the rower in the evening.

Year of the Engine – Interval

12 Rounds

  • 1:00 Row
  • 30s Rest

A month and a half ago for 18 rounds of this I averaged 1:45.8/500m and my notes say I could have gone harder. I was thinking something in the 1:43-1:44/500m range would be good. I pulled 1:42.7 every round for 292 meters and could have gone faster. I was surprised how good I felt.

Riding the Echo

Got some decent sleep last night after being exhausted and woke up with a WHOOP recovery score of 70%. I was out in the garage just after 12.

Year of the Engine – Polarized

27:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24

I got 774 cals and 16.06 km

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (160#)
  • Hanging Shoulder Stretch

5:00 AMRAP

  • 15 Air Squats
  • 10 Kip Swings
  • 5 Burpees

I got through exactly 3 rounds. Funny how that works. 😉

Conditioning

28:00 EMOM (alt)

  • 5 Bar Muscle-ups
  • 15 cal Echo Bike
  • 15 Banded Pull-throughs
  • 5 Goblet Squats (22kg)

Last week when I ripped my palm doing all of those pull-ups I thought it looked like I also had a blister under my left pinky. Nothing every came of it, until I noticed a bunch of skin pulled up there during this workout. Not a tear though, which is always good. I wore grips for 5 rounds and then took them off because they were bunching up too much and pulling on my wrists. Was able to do every set unbroken.

It was my first time riding on the Echo Bike and it’s really smooth. I’m feeling so much better on these bikes after all of the Engine Builder workouts and so much time on my Airdyne. Definitely the hardest part of this workout though. I subbed in the pull throughs instead of American swings and the goblet squats instead of three back squats. I sweated my ass off today with this new humidity that hit us with the warmer temperatures.

Night Endurance

Yesterday I walked 18 holes of golf and it’s starting to heat up in Michigan after a very rainy May and June. I didn’t get much sleep last night and was awake before 4am. Spent the day down in Detroit walking around the course watching the Rocket Mortgage Classic. Still wanted to get in some exercise when I got home though, so I was out in the garage at 7:50pm I think.

Year of the Engine – Endurance

30:00 Airdyne

I went 829 cals and 17.62 km.

A Leg Up

Last night I played a quick 18 holes (riding in a cart) in less than 2.5 hours. I wish every round of golf could be that fast.

Open gym at 10am…

Conditioning

30:00 AMRAP

  • 2 Legless Rope Climbs (13′)
  • 25/25m walking Sled Push (180#)
  • 10 Decline Push-ups (feet on curb)
  • 50/50m Single Arm Farmer Carry (70# KB)

Originally written as 10 rounds, but I put a 30 minute cap on it and nobody finished. I got through 9 rounds and the rope climbs. Wore a glove on my left hand to protect my ripped palm and my right hand just aches now from the rope. Since we only have two ropes and two sleds I knew there would be some rest built in to this workout, otherwise I would have been able to finish. I was getting real close to failure on those rope climbs, so 20 legless in a long workout seems to be my limit. Started out with only one 45# plate on the sled, but it was really easy so added a second one.

Tabata

  • Bottom-to-Bottom Air Squats

Started out hot, faded in the middle, and pushed at the end to hit 100 reps. Didn’t know it until I recorded my score on BTWB, but that ties my best from three years ago when I last did this.

Midline

  • 150 Sit-ups

I’ve done 100 many times but never 150 in a row. It’s not fun. Went unbroken in 5:41. I’m going to feel those for a few days.

Year of the Engine – Polarized

24:00 Airdyne

** Endurance pace with 7s sprints @ 5, 10, 15, 20.

I expected week five to keep progressing, but it takes a slight step back on the first polarized and endurance workouts. I got 707 cals and 14.46 km.

Might be a light week for workouts as long as golf doesn’t get rained out (looks like it’s going to rain tomorrow), since I’m also going to watch a pro tournament this week.

Saturday Shoulders

I’m feeling good after the gym workout yesterday. Today’s workout at the gym wouldn’t have been good for my injuries, so I didn’t go. Was out in the garage after 11.

Strength

Single Arm DB Shoulder Press

  • 5 reps each arm, then change weight
  • 5# -> 50# with 5# increases
  • 50# -> 5# with 5# decreases

So it’s a pyramid with a flat top. By doing 50 pounds twice, it ended up being 20 sets for 100 total reps on each arm. I finished in 9:24.

Conditioning

20-15-10-5

  • Burpees
  • DB Box Step Overs (24″, 35# DBs)

Thought about combining them in to one movement, but I didn’t want to be bending over to lift up the dumbbells that often with my back and I’m pretty sure it would have been much slower. Finished in exactly 7:00.

Year of the Engine – Polarized

27:00 Airdyne

** Done at endurance pace with 7 second sprints @ 6:00, 12, 18, 24 and recover back to the endurance pace.

I did 721 calories and 15.53 km. That wraps up 16 weeks of the program. These polarized workouts have been pretty much just more endurance days, but I’m guessing the length of the sprints is going to get longer for the next four weeks.

Could Have Made All 5 Sets

I started getting a headache around 10pm on Tuesday night and still had it the next morning, until I took an Aleve. Had to be from the 100 handstand push-ups. Yesterday I walked 18 holes on the golf course. My inner thighs and hamstrings started feeling tight last night and are more sore today. Must be from the sumo deadlifts.

Year of the Engine – Endurance

33:00 Airdyne

Went 924 cals and 19.51km.

No B.S. Bench Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×165
  • 3×195
  • 3×215
  • 3×230
  • 4x3x235

For week three the work was 5×3 at 215# +15-20. I wanted to go for the 20# add, but wasn’t sure so I did the first set at 230. Could have made it through 235 for every set.

Accessory

10:00 EMOM (alt)

  • 8 Strict C2B Pull-ups (fat bar)
  • 15 Russian KBS (53#)

These pull-ups were much harder than 7 of the chin-up variation last week. I think it was mostly due to the different hand position, but the swings may have affected my grip some.

10×10 Unbroken

Walked 18 holes on the golf course yesterday and my calf wasn’t an issue. Today it feels even better. Out in the garage at noon.

Year of the Engine – Polarized

24:00 Airdyne

**Endurance pace with sprints for 7 seconds @ 5:00, 10, 15, 20 and recover to endurance

Went 700 calories and 14.37 km. I finally switched the units on my Airdyne over to kilometers, which should give me more distance precision. Less than 6 months through 2019 and I’ve already put more distance on my bike than any other year.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
  • 500m Row
  • Tabata
    • Good mornings (PVC)
    • PVC Passes
    • 15 Hand Release Push-ups
    • Jumping Jacks

I started to head out for a 400m run but only made it a few steps. My calf was having none of that. The jumping jacks weren’t great either.

Conditioning

2 Cycles

  • 5:00 EMOM
    • 15 cal Row
  • 5:00 EMOM
    • 10 Sumo KB Deadlifts (88#)
  • 5:00 EMOM
    • 10 HSPU

My average pace on the rower was around 1,700 cal/hr and it was taking me 28-32 seconds to finish. Regular 225# deadlifts were programmed, but I’m not going crazy with my back. I figured I’d see how long I could stay unbroken on the handstand push-ups and I made every set! They slowed down over time, but it wasn’t really a struggle. I didn’t expect that for 100 reps.

Push-up Intervals

I got some solid sleep again and my back is feeling better. Still up in Rogers City, so I got in a workout around 11am.

Gymnastics Strength

15:00 EMOM

  • 10 Hand Release Push-ups

Wanted some volume and larger set work, so this did the job. Was able to keep the same 11-12 second pace through every set.

Year of the Engine – Interval

6 Rounds

  • 3:00 Airdyne
  • 2:00 Rest

Kept my pace at 85 RPM and got a total of 682 calories with intervals of about 2,028 – 2,012 – 2,028 – 2,012 – 2,028 – 2,028 meters.

30 On 30 Off

I drove up to Rogers City this morning. My back seemed to feel better after the workout last night and still feels about the same today. No improvement with my calf. I thought about doing this workout early this morning on the rower before leaving, but didn’t have the energy. So I did it around 6:30 on Dad’s Airdyne AD2; nice that he has the same one as I do.

Year of the Engine – Interval

18 Rounds

  • 30s Airdyne
  • 30s Rest

I was thinking 90 RPM would be a solid pace but I ended up going 97-100 without a problem for a total of 490 calories.

0.25-0.48-0.71-0.93-1.17-1.4-1.64-1.87-2.1-2.33-2.56-2.79-3.02-3.25-3.49-3.72-3.94-4.18 miles