Tag: Airdyne

Do What You Can

My ass is still sore. Out in the garage just before 1pm.

Warm-up

  • 5:00 Airdyne (97 cals, 2.48 km)
  • Monster Walks
  • 2×15 Steamboats
  • PVC Passes

Conditioning

10:00 EMOM

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I really hate the pull-up bar I have at home. I wore grips and used a regular kip. I debated Cindy, half Cindy, a 20 minute EMOM, and a 30 EMOM (Chelsea). I ended up on the 20, but four rounds in I decided to only do 10. I’m stressed from COVID-19, my grips weren’t feeling good on the bar, and 150 air squats seems more than sufficient in my back recovery process. Some days you just have to do what you can and be ok with it.

Accessory

3 Sets

  • 10/10 Bottoms Up KB Presses (25#)
  • 1:00/1:00 Standing Straight Leg Balance

After lunch I’ll do more of my PT exercises.

DIY

My glutes are sore from yesterday. Started my PT around noon and then did the Airdyne in the garage.

  • Monster Walks
  • 2×15 Steamboats
  • Other banded PT exercises

Conditioning

5 Rounds

  • 4:00 Airdyne
  • 2:00 Rest

My calories were 127, 133, 138, 139, and 140. Distances were 2.51, 2.55, 2.58, 2.59, and 2.6 km.

Made some hand sanitizer a little later.

Then did my core work after I got home.

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

Stay Safe

Wow has life changed dramatically in the United States in just a few days and it’s going to change even more in the next week.

I seem to be adjusting to the time change. Yesterday was a rest day and I had PT at 8:30. My pain has been gone, I’m moving well, and I have a ton of exercises to do now, so they did a re-eval. I was much better in all of the tests and my hip range of motion in one of them was around double. I graduated! Glad I finally decided to the Dr and then get PT. I was very impressed and now will continue doing my exercises for the foreseeable future to hopefully fix this issue. I walked 20 minutes on the treadmill in the afternoon for 1.33 miles and did 2×5 on the steamboats. In the evening I did 8-6-4 of the McGill Big 3.

Today I got out in the garage around 4pm. I’ll probably will be avoiding the gym for a long time and I suspect it won’t be allowed to stay open by the end of next week anyway.

Warm-up

  • 5:00 Airdyne (2.58 km – 105 cals)
  • Monster Walks (Hip Circle)
  • 2×15 Steamboats (blue band)
  • 3 Sets
    • 10 Scap Pull-ups
    • 15 Air Squats
  • Incline Bench Press
    • 10×45
    • 5×75
    • 5×95
    • 5×115

Strength

5 Sets

  • 5 Incline Bench Press (135#)
  • 15 Lateral Raises (8#)

Inclines were hard!! I figured I was going to go much heaver than where I ended up. It’s been a long time since I’ve done those.

Conditioning

4 Cycles

  • 3:00 AMRAP
    • 10 Box Jumps (24″)
    • 30 Shoulder Taps (back to wall)
    • MAX 5/5 Reverse Lunge Knee Drive
  • 1:30 Rest

I was looking for a new movement to hit the glutes and found these. The balance was much harder than I expected.

rev-lunge-knee-drive.gif

The box jumps felt good, but the shoulder taps were a real struggle. I was kicking up with my back to the wall, which was part of it, and then it took me a few rounds to get in the groove of shifting my weight from side to side properly. I did 48-53-58-56 on the lunges.

Then I did some of my PT exercises and decided to skip the McGill Big 3 today.

Cautiously Adding

After I add each movement back in I’ve been a little worried how I’ll feel the next day. My body feels good after the muscle-ups yesterday. Shoulders seem like they may get sore later.

I did not have any motivation today. Finally got my ass out to the garage at 1pm.

10 Rounds

  • 1:00 Airdyne (fast)
  • 1:00 Airdyne (slow)

That sucked! 603 calories and 11.77 km.

Before the Duke North Carolina game I did my PT exercises. At halftime I’ll do another round of steamboats and the McGill Big 3.

McGill Big 3

  • 7-5-3 Curl-up
  • 7-5-3 Side Plank
  • 7-5-3 Bird Dog

Fast & Slow

Not feeling any ill effects from the workout yesterday. I did my PT Exercises this morning and was out in the garage before noon.

Conditioning

6 Rounds

  • 3:00 Airdyne (fast)
  • 2:00 Airdyne (slow)

Went 870 calories and 17.7 km, which is 83 calories and 0.52 km more than the straight 30 minutes I did on Wednesday.

Midline

McGill Big 3

  • 6-4-2 Curl-up (10s hold)
  • 6-4-2 Side Planks (10s hold)
  • 6-4-2 Bird Dogs (10s hold)

I’ll do another round of the PT Exercises later.

No Bowl

This morning I was the least stiff I’ve been in over a week. At this point with my back I feel like it’s better to do a little something than to take a complete rest day. Especially considering my strength work isn’t very heavy and my intensity isn’t very high when I do workout. Out in the garage at noon.

20:00 Airdyne

Did 570 calories and 11.92 km. Going out to dinner tonight with the gym crew. I will not be going to bowling after.

Waiting

I got the MRI done on my low back yesterday. Much more cramped in there than I was expecting. So now I wait for my appointment on Tuesday or for the Doctor to call with results. Was a rest day yesterday and I could tell I didn’t get in much movement for the day because my back wasn’t very fun. Out in the garage just after 11 today.

40:00 Airdyne

Went 992 calories and 22.33 km. Left the heater on the entire time and I was right next to it, so worked up a good sweat.

Cut Loose

On Wednesday night and Thursday morning my back was feeling pretty bad. I wasn’t comfortable walking around the house. Started getting better in the afternoon, but still really painful moving around. I tried to get up out of my work chair every hour to move and did some of the stretches from the Doctor several times. Glad it was a rest day for me. Last night I slept longer but my back is no better. Moving around in bed through the night was horrible and I can barely get around the house. I tried to jump on the bike at lunch, but a bolt on the pedal assembly kept coming loose, so I called it quits after fiddling with it a few times. Too bad, because it seemed to be loosing up my back.

  • 4:30 Airdyne (91 cals, 2.26 km)
  • 5:30 Airdyne (109 cals, 2.63 km)

Draggin’ Ass

On Thursday I had an early flight at 6:40am Dubai time for about a 29 hour travel day. Got home just after 11pm Eastern, showered, and went to bed. My back felt a little odd after setting so much on the planes. I slept until almost 9, shoveled the driveway, and took a 2+ hour nap. Decided not to workout. Slept pretty good, but wasn’t up early enough to make it to class. So I made pancakes! Didn’t feel like it, but I was out in the garage at 2:40.

30:00 EMOM (alt)

  • 40s cal Ski Erg
  • 40s cal Row
  • 40s cal Airdyne (AD2)

I had planned on 45 minutes, but I was dying. Ten rounds was enough.

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