Airdyne – Page 11 – Nick Momrik's Fitness Logs

Bench Speed

My back and calf are still bothering me today. Out in the garage at 11.

Year of the Engine – Polarized

24:00 Airdyne

** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.

I got 693 cals and 8.91 miles (14,339m).

Went to the 4pm class.

Warm-up

3 Sets

10 Reverse Hypers (140#)

3 Rounds

35s Assault Bike
7 Hand Release Push-ups
6 Ring Rows

Bench Press

10×45#
10×95#

Conditioning

10 Rounds

10 Bench Press (135#)
5 Strict Pull-Ups
5 Pull-Ups
15 cal Assault Bike
1:30 Rest

There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.

The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.

That was a good one and I didn’t have to scale anything for my current injuries.

Midline

4 Rounds

40 Russian Twists (44# KB)
20 Sit-ups

I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.

Bro Thursday

Yesterday I rode in a cart for golf because I didn’t want to walk that much on my injured calf. Today golf was rained out again. No improvement with my calf and I woke up with my back feeling like I did something to it yesterday. I felt fine golfing though and the only other thing I did besides work was clean the grill. Who knows. I’m being smart and staying home from the gym even though the workout looks really fun.

Year of the Engine – Endurance

30:00 Airdyne

Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.

Strength

Bench Press

10×45#
4×95
4×135
4×165
4×195
4×210
6x4x225

Last set was my best one after feeling like a struggle for the rest. I was a bit tentative with the other sets and just went for explosive reps to finish.

Accessory

10:00 EMOM (alt)

7 Strict C2B Chin-ups (far bar)
20 Banded Press-downs (green)

Here’s my final set of chin-ups…

Airdyne Fix

Rained for almost 20 hours straight, so no golf today. I’ll probably golf Wednesday and Thursday if the weather cooperates.

Year of the Engine – Polarized

21:00 Airdyne

**Endurance pace with a 7 second sprint at 4:00, 8, 12, and 16, then recover back to endurance pace.

I find it odd that the same workout is repeated back-to-back. Wasn’t quite the same for me though since my Airdyne broke last night and I had to split time with the Ski Erg. Luckily I was able to fix it without much trouble today. Got 615 calories and 7.83 miles (12,601m).

I thought about doing another workout in the evening, but trimmed a bunch of bushes instead. Made sure to quit before my back got angry at me.

Shoulder Suck

Still not enough sleep last night. I need to get to bed earlier than I have been. We moved open gym up to 10am instead of noon, which was an adjustment to make my pancakes earlier this morning. Nice to be done early though, especially in the summer.

Warm-up

3 Sets

10 Reverse Hypers (140#)
10 PVC Passes

Weightlifting

E90S – 6 Sets

5 C&J

This was basically meant as a way to warm up the body for the carrying. I used 45-75-95-115-125-135# and did every set quick touch-n-go reps. They felt really good!

Conditioning

1 Mile Barbell Carry (135#)
10 Barbell Push-ups (Each time you drop the bar)

Wanted to try something different outside today and luckily the chance of rain went away. Walking and breathing weren’t bad at all, it was the bar on my shoulders that made me stop. I did 3×200, 8×100, and 1×200 segments, so ended up with 11 sets of push-ups. Didn’t run a clock, but I think it took over 30 minutes.

Midline

4 Rounds

10/10 Side V-ups
10/10 Leg Circles
20 Plank Jumps
40 Flutter Kicks

Finished in 10:10.

I wanted to trim all of the bushes around the house, but after doing three of them it started raining. So I fixed up the treadmill and was on the Airdyne by 7pm.

Year of the Engine – Polarized

21:00 Airdyne + Ski Erg

Done at endurance pace with a 7 second sprint at 4:00, 8, 12, and 16 on the clock and then recover right back to the endurance pace.

Always something! The bolts on the left pedal both snapped at 10:30 when I had 295 calories and 6,180 meters. I could tell my legs were fatigued from carrying that barbell earlier today because I was having a hard time holding 72-73 RPM. After the breakage I jumped on the Ski Erg to finish the other 10:30, sprinting at 1:00 and 5:00. Went 2,440 meters.

Now I have another machine to fix. FML!

500 km

My back isn’t horrible, but it’s not good either. Will have to take at least a few days off lifting.

Year of the Engine – Interval

8 Rounds

2:00 Airdyne
1:00 Rest

Would normally like to stick to the rower for these intervals, but the bike is much better when my back is like this. Kept around 83-85 RPM, getting 75-73-75-74-74-75-75-75 calories and 0.84-0.82-0.82-0.82-0.81-0.83-0.83-0.84 miles.

Several hours later I did another workout.

Year of the Engine – Polarized

18:00 Airdyne

** Endurance pace and then @ 4:00, 8, 12, 16 sprint for 7 seconds, recover back to endurance.

Yep, this is a repeat of a few days ago. These polarized days repeat and then the duration will increase by three minutes next time. Got 540 calories and 6.78 miles (10,911m), which is 10 calories more and almost 0.06 miles (96m) more than the previous.

According to BTWB I’ve logged over 330km on the Airdyne and over 170km on the rower so far in 2019, which doesn’t even count workouts done for calories. I should be able to hit a million meters for the year between the two machines.

One Left

Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.

Year of the Engine – Polarized

18:00 Airdyne

**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.

I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).

Accessory Warm-up

4 Sets

30s Handstand Hold
20s L-sit
10 Barbell Curls (45-55-65-75#)

Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.

Conditioning

12:00 Time Cap

EMOM – 30 DU
100 Goblet Squats (70#)

This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!

More Accessory

4 Sets

30s Double KB OH Hold (44# KBs)
20 Wood Choppers (30# DB)
10 Pendlay Rows (115#, supinated)
5 Evil Wheels

Those holds are so good for shoulder mobility.

Phase 2

I got more sun that I thought yesterday and was exhausted after the BBQ at the gym. Still beat today, so I did some quick work in the garage. My quads are sore.

Year of the Engine – Polarized

15:00 Airdyne

At endurance pace, which is 73-75 RPM for me. At 3:00, 6, 9, 12 sprint for 7 seconds and then recover right back to the endurance pace. Interesting stuff. Got 457 cals and 5.68 miles (9,141m). This starts the next phase of the program.

Strength

Shoulder Press

10×45#
6×75
6×95
6×115
6×125
6×135
5x6x115

We don’t hit shoulder presses very often at the gym and it’s an area not beat from Murph. Tried out sets of six for something different.

Run & Bike

I was out the door by 9am and even though it’s not even 70° yet, it was a sweaty one!

Engine Builder – Endurance

42:00

2.09 Mile Run
22:00 Airdyne

I was hoping to do the run under 20 minutes and felt good, but I guess I fell off pace in the 2nd mile, so finished in 20:57. I did 7.88 miles (12,682m) and 585 calories on the Airdyne. That’s 502 more meters and 49 more calories on the AD than the 22 minute endurance workout I did way back in week two of the program!

Week 12 is done (Year of the Engine’s Foundation phase), just in time for Murph on Monday and then I think there is a deload week before starting the next phase of Engine Builder.

I may get out for a round of golf today.

Repping Deads & Bench

My shoulders feel pretty good considering the work they did yesterday at the gym. I was out in the garage around noon.

Engine Builder – Speed

2:00 Warm-up
10:00 Test
3:00 Cooldown

Done on my Airdyne (AD2) with 0.73 mile in the warm-up and 0.88 in the cool down, with rests between each part. For the test I got 387 calories and 4.26 miles (6,856m), which is a PR by 3 calories. My start and finish are good but I need to hold 85 RPM more in the middle of the ten minutes instead of falling down to 83. Getting closer to 400!

I’ve been doing this test long before Engine Builder and it’s neat to see the progress.

I went to the 4pm class.

Warm-up

8:00

5 Up Downs
10 Air Squats
15 Lateral Hops
10 Leg swings
2x 30m Run

Just the run shy of getting 4 rounds.

Conditioning

4 Cycles
- 3:00 AMRAP
  - 400m Run
  - Max Sumo KB Deadlift (88#)
- 1:00 Rest
3:00 Rest (total – skip the 1:00 rest after the 4th cycle)
4 Cycles
- 3:00 AMRAP
  - 500m Row
  - Max Bench Press (135#)
- 1:00 Rest

The cycles were programmed in the opposite order, but we have to adjust due to the number of rowers in the gym. I knew I could do well with the rowing when I was tired so volunteered to do the rowing one first. I ran the out-and-back 400m route and couldn’t be more pleased with my times there. Rx was 225# deadlifts, but I’m not ready for that, especially after so much lifting yesterday. I could have done a few more deadlifts in several of the minutes, but 35 in every round was more than enough reps! I wanted to keep a pace under 1:50/500m on the rower and I was able to. Wasn’t really sure how the bench press would feel, but after the first round I set a goal to start with a set of 10 each time. I did 10-8, 10-10, 10-5-5, and 10-5-3. So a total of 140 sumo deadlifts and 76 bench presses.

2019-05-22-gym

Midline

4 Sets

1:00 Plank
40 Russian Twists (35# KB)
1:00 Rest

I did the planks on my hands because I was soaked in sweat already. The planks felt extremely easy. It took 9:33 to complete this.

Double Ladder

On Wednesday I woke up pretty sore in my lower body and felt it in my chest at night. Walked 15 holes of golf before getting rained out. Still a little sore yesterday and walked 18 holes. Seemed like I tossed and turned a lot last night, but felt good by the time I headed out to the garage before noon.

Engine Builder – Speed

6 Rounds

3:00 Bike
1:00 Rest

Hold 81-83 RPM most of the time. I got 105-108-105-106-109-109 calories and 1.22 – 1.23 – 1.21 – 1.21 – 1.24 – 1.23 miles (1,963 – 1,979 – 1,947 – 1,947 – 1,996 – 1,979 meters).

Warm-up

600m Run
Burgner Warm-up (PVC & 45#)

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch

It was more like a tall snatch than a high hang, which is weird for powers, but I didn’t want to squat with my back and so many snatches from the ground coming up in the workout.

Conditioning

12:00 AMRAP

10-9-8-7-6-5-4-3-2-1
- Power Snatches (75#)
- Burpees over the Bar
10-9-8-7-6-5-4-3-2-1
- Push Jerks (115#)
- T2B

Again, I did all powers when I guess they were supposed to squat all the reps. I never dropped the bar during any sets. I finished the first couplet in 7:36 and added the weight to one side while Casey helped with the other side. I also pulled the tape off my thumbs. I got through the round of 10s, 9s, 8s, and then 7 jerks plus 3 toes to bars. I went 5-5, 5-4, and 4-4 on my toes to bars, mostly because my lungs needed a break. So 174 reps in total. Felt really humid in the gym today.