My triceps are more sore today. Out in the garage at 11.
20:00 Airdyne
Went 11.96 km and did 575 calories.
Then I did the rehab work.
Took an hour nap a couple hours later and headed to the airport for 20+ hours of travel to Dubai. Back in two weeks!
Whatever was bothering the rib in my upper back was pretty much gone by the time I got home last night and no sign of it today. Good night of sleep, but still sore from early in the week. Out in the garage around noon.
30:00 Airdyne
I did 856 cals and 17.89 km and my average was HR 139 with a 161 max. Not good compared to three months ago when I did 950 and 18.79 with an average heart rate of 136 and max of 150! Have I lost that much aerobic capacity since I stopped the Engine Builder workouts? Or did I just not start out at a hard enough pace?
Side Plank
Woke up feeling good and I’m not taking cold meds anymore. Decided to stay home for the day instead of repeating a bunch of movements at the gym that could aggravate my back, which got a lot of volume from kettlebell swings and squats yesterday. Out in the garage at about 12:30. Did 3×10 PVC passes to warm-up.
Originally I thought I might just sit on the bike for an hour. This seemed like a good way to break it up and get in some time upside down. I wall walked up each round because of the location in my garage. I really started to struggle and grind out the last couple of handstand push-ups in round four. I did, however, keep a very consistent timing and got about 5:00 on the bike each round. In round five or six I started going legs only for the final minute to let my upper body rest. Eventually I also realized the taps were easier when my nose was closer to the wall. I made it through each set on the wall unbroken, though I’m not sure I would have made it one more set. Ended with 1,058 calories and 25.62 km on the Airdyne.
I took another nap yesterday and got a lot of sleep last night. Still popping drugs to keep this cold under control. My holiday break is over, so it’s back to work today. Out in the garage at noon.
5:00 Airdyne
Did 109 calories and 2.63 km.
Planned on doing 18.1, but my back is way too tight for those movements and didn’t feel like I had the energy for a solid effort.
Flight Simulator
Didn’t miss until 49/50 (before the clock was even at 4:00) and then it was a fucking shitshow!! My right calf strained (like it did over the summer) at 10:30 on the clock trying to get through 20 so that was the end of my workout. My PR is 9:30, so that tells you how bad I did coming back down from 50. Estimated that I did 580 dubs (which is probably low), so I logged it as an AMRAP in BTWB.
5 Sets
I focused on not shrugging my shoulders up for the curls. With the rows I focused on keeping my shoulder blades down and back.
Side Plank
Was able to do these on a elbow by using two layers of soft thick mats.
The gym finally opens back up tomorrow with limited functionality, but I might make it a rest day.
Started getting stuffed up on Monday night and woke up with my WHOOP recovery in the yellow after a seven day green streak. Sinuses really started bothering me as the day progressed. My quads and ass were getting very very sore! Made New Year’s Eve a rest day. I took a nice nap, loaded up on drugs through the day, and was in bed at 10pm. Still not feeling great this morning and my quads are still on fire. Out in the garage at 11.
5:00 Airdyne
Did 112 calories and 2.66 km.
5 Sets
A way for me to easy back into some lifting and see how my back handles a little load. When holding the kettlebell in my right arm I could feel my back a little unless I made an adjustment to my positioning.
4 Rounds
Not going to lie, I was scared when I went to pick up the sandbag for a warm-up attempt. No issues though. I twisted my ankle on a rep in the first or second round when I came down on the sandbag, but walked it off right away and it never bothered me. Just made sure to jump down to the side of the bag from there on out. I did 10-12-12-13 with the sandbag, 9 rope pulls each time, and 25-23-25-25 push-ups. Tried for some larger sets in that third round, which just made me rest more, hence the fewer reps.
3 Sets
3 Sets
My back is feeling pretty good, but my legs and ass are getting sore. Out in the garage around 10:30.
4 Rounds
I tried to average around 85 PRM, doing 169, 169, 166, and 169 calories and 3.04, 3.02, 3.01, and 3.04 km.
Back in the garage around 4pm.
30:00 EMOM (40s of work)
I did 5×2 pull-ups, about 55 dubs, the full handstand hold, 5-5-3-3 step-ups, and 10 calories on the Ski Erg. Got shitty after about three rounds. Felt good about the consistency though, especially being able to do 60 strict pull-ups.
4 Rounds
After the first round I did 20-10 plank jumps and 10-10 on the V-ups. Finished in 7:15.
I may rest tomorrow.
Through the night Friday and yesterday morning my back was pretty bad. Was feeling much better after doing nothing all day and taking a nap. Then had the gym’s Christmas party last night. This morning I’m moving around so much better. My WHOOP recovery score is somehow on a 6 day green streak. Out in the garage at 12:30 with Brandi and Ashley.
I did sets of five about every 22-23 seconds through 80, when I had to switch to sets of three until finishing with a final set of five. Final time of 8:30, which is 13 seconds better than July of 2017.
4 Rounds
Before the first round was done I thought about downgrading to three rounds, but I hung in there and knew I could still keep a decent pace once I got through the second round. I did all sets of 10 for the plyo lunges which were the worst burn by far and tried to keep moving with the other movements, only really stopping to adjust my knee sleeves. Finished the first round in just under 5:00 and a total time of 20:57, so I didn’t slow down much. If actually felt really good to get a bunch of movement in my back. Our legs and asses will be hella sore for the next couple of days!
My back was a little tight from yesterday’s workout. I went over and helped clean up at the new gym location, took a little nap, and then was out in the garage at 4pm.
4:00 Airdyne
Did 72 calories and 1.93 km.
4 Sets
Front Squat
Tweaked my fucking back! Ugghhh. 😡 😡
7:00 AMRAP
Had this written for 95 pound push presses, but switched it for me. Glad I was still able to jump. I went unbroken through 9, then 7-5, 8-7, and 6-6-6. Only missed one dub I think. Finished the 18 presses and then 10 dubs.
8 Sets
I’m going to try to do some extra work on my back tonight and hopefully will wake up with it being a minor tweak, even though it feels like one of the more significant ones.
My quads and ass started getting sore last night and I’m definitely feeling them today! Out in the garage after close to 4pm.
Man 295 was so fucking sketchy, but recovering it gave me the confidence to really go at 300. This makes seven weeks in a row hitting some kind of PR on the bench! I wrote a post with more thoughts over on nick.blog. I set this goal back on June 8th and I sure am glad it’s done. Now I can concentrate on some other stuff.
4 Rounds
My times were 1:50, 1:50, 1:49.9, and 1:49.9.
I was still pretty sore in my upper back yesterday from the muscle-ups and a bit is lingering even today. It was a much needed rest day yesterday. Out in the garage after 3pm without being able to preheat the garage since the truck battery is dead and we had to push it out to set up the rack. Brrr!!!
Last cycle I did 2×255, 2×260, 2x1x260 (failed 2nd rep of first set), and 2x1x265. Crushed those numbers and hit a New 2RM by five pounds! Two and a half years ago I did 2×275 and then 290 a week later, so I should be close to a 300# max, especially considering the fatigue from those muscle-ups.
To be honest I’m getting sick of benching, which I’ve been doing for over 6 months now through three cycles of the No B.S. Bench Press program. I’m glad this was the last week of the cycle. All that’s left now is to hit 300 by the 26th!
After running the battery over to Autozone for a full charge I jumped on the bike.
40:00 Airdyne
Really easy pace at 66-68 RPM, getting 928 calories and 21.64 km.
Nick Momrik's Fitness Logs 