Faster + More Meters

Shoulders & Conditioning

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (50#)
  • 12 DB Lateral Raises (vert DBs, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (31#)
  • 12 Barbell Upright Rows (50#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)

Took us 17:52 with a total of 7,280 meters. That’s 47 seconds faster and 218 more meters than last week. It was about a seven minute rest while we put stuff away and setup for part two.

Arms & Conditioning

3 Sets

  • Row
  • DB 21s (20#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#, rope.)

Took us 23:27 with 4,376 meters. A big 1:27 faster and 23 meters more than last week.

I really tried to push the machines today and I’m feeling it afterwards.

100-101

Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.

Shoulders

3 Sets

  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DBs, 8#)
  • BikeErg

3 Sets

  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)
  • BikeErg

3 Sets

  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)
  • BikeErg

Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.

Arms

3 Sets

  • DB 21s (20#)
  • 15 Diamond Push-ups
  • Row

3 Sets

  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull crushers (30#)
  • Row

3 Sets

  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)
  • Row

Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.

Erg Recovery

I had the idea to do our cardio while the other person worked and good thing because Brandi programmed a lot of movements and it took a long time.

Shoulders

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DB, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (10#)

Took 20:18 and we did 7,699 meters. While we cleaned up and setup all the next movements it was a 5-10 minute break.

Arms

3 Sets

  • Row
  • 12 Curl with Twist and push down (20#)
  • 12 Double DB Skull crushers (30#)

3 Sets

  • Row
  • DB 21s (15#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)

Took 24:45 and we did 4,486 meters.

It was about 85° with humidity making it feel 90. Talk about pouring sweat!

SHOULDAAA BURN

I mowed the lawn on Saturday and helped a friend concrete in the base for a basketball hoop in the morning. Then we walked 9 holes of golf and got hame for a workout.

Shoulders

3 Sets

  • 14 alt Lateral Raise + Hold (8#)
  • 14 Arnold Press (20#)
  • 14 DB Upright Rows (20#)
  • 14 Complex DB Press (40#)
  • 14 alt DB Shoulder Press + Hold (25#)
  • 14 Around the Worlds (8#)

Sure was a burn with so many movements back-to-back.

Midline

2 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips