On E

Feeling my glutes and hamstrings a bit. Out in the garage earlier to beat the heat. I didn’t eat anything this morning, which is rare.

Warm-up

  • 10 Pendlay Rows (45#)
  • 8 Bench Press (45#)
  • 8 Bench Press (95#)
  • 8 DB Fly (20#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (95#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

Made a 10 pound jump on the Pendlays because B was using DBs and it made it simple with the men’s bar. The bench press was more of a struggle this week. I was done in 39:47, which is 52 seconds faster than last week.

Two Faster

My butt is already sore from yesterday.

Warm-up

  • 10 Pendlay Rows (35#)
  • 5 Pendlay Rows (55#)
  • 8 Bench Press (45#)
  • 8 DB Fly (20#)
  • 8 Bench Press (95#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

I finished at 40:39, which is just over two minutes faster than last Sunday.

Double Sandwich

We hit balls at the range for a bit over an hour last night.

Warm-up

  • 10 Bench Press (45#)
  • 8 Dumbbell Fly (25#)
  • 10 Pendlay Rows (35#)
  • 5 Bench Press (95#)
  • 5 Pendlay Rows (55#)
  • 5 Seated Rows (82#)

I may have done a few other movements, but that’s all I remember.

Conditioning

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

On the sets we went back and forth resting while the other did they set. I finished in 42:43.

Heading out to walk 9 holes of golf.

Some Different Movements

My back loosened up as the day went, but still not great. Far from my worst tweak though. Warmed up with 12×45 and 12×95 on the bench.

Strength

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 12 Incline Bench Press (95#)
  • 8 Decline Push-ups (18”)

Both types of push-ups were terrible after the barbell.

Conditioning

8 Rounds

  • 30s Lateral Shuffles (20’)
  • 10s Rest
  • 30s Banded Tricep Pulldowns (red)
  • 10s Rest
  • 30s Plate A Jumps (45# comp)
  • 10s Rest
  • 30s DB Shoulder Press (10#)
  • 10s Rest
  • 30s Shuttle Runs (20’)
  • 10s Rest

Several different movements, which was a nice change.

All Tens

My shins started to feel the broad jumps about an hour before today’s workout. Did 60 Arm Circles and a bit of hanging to loosen up.

Chest

Bench Press

  • 10×45
  • 6×95
  • 4×135
  • 4×165
  • 4×185
  • 4×205
  • 4×215

3 Sets

  • 12 Incline DB Fly (25#)
  • 12 Incline Bat Wing Fly (25#)

Back

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)

Conditioning

10:00 AMRAP

  • 10 Pull-ups
  • 10 DB Hang Cleans (35#)
  • 10 Burpees

This combination really built on itself, especially after the previous work. Wore grips the entire time, did all of the pull-ups unbroken, and stepped every burpee to get 5+13.

Starting a Yoga Program

We’re going to start doing more yoga and the woman we followed on Sunday has a 30 day playlist which we’re going to progress through, just not in 30 days because we’ll try to do them on rest days and maybe on the weekends. Yesterday we did day one, which was 29 minutes long.

Conditioning

  • 2:00 SkiErg (418m)
  • 2:00 TrueForm Walk (0.22 km)
  • 10 Sets
    • 20s Standing BikeErg
    • 40s Rest

Nasty! I did 213, 211, 213, 215, 216, 217, 220, 220, 221, and 222 meters.

Chest

Bench Press

  • 10×45
  • 8×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205

3 Sets

  • 12 Incline DB Fly (20#)
  • 12 Incline Bat Wing Fly (20#)

Back

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)

Moving on From the Program

Busy day, so we worked out at 4pm instead of in the morning.

Conditioning

6 Sets

  • 30s BikeErg
  • 40s Rest

306-303-304-306-309-320m

Warm-up

Bench Press

  • 10×45
  • 6×95
  • 5×120

Chest

MAX Bench Press (140#)

Suffered through 40!

100 Push-ups

Went 14×5 and 10×3 for a time of 3:39, which is one of my best.

We were supposed to hit nine sets of max bench next, but decided we’re not feeling this program this time around. Twice a week for chest is limiting us from doing other areas of the body and it’s so much bench volume.

6 Sets

  • 12 Double DB Skull Crushers (25#)
  • 1:00 Rest

A Bit More

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 8 Bench Press (95#)
  • 6 Bench Press (115#)

Chest

MAX Bench Press (140/70#)

Was able to get 35 reps.

MAX Decline Push-ups (12”)

Did 42 here. Happy to be getting more reps than the first time we did this program.

3 Sets

  • 8 Seated DB Shoulder Press (50#)

100 DB Bench Press (30/15#)

Went with 10 sets of 10 for a time of 2:15.

Long Rest Break

B wasn’t feeling great so we didn’t workout for several days.

Warm-up

  • PVC Passes
  • 10 Bench Press (35#)
  • 10 Bench Press (95#)

MAX Bench Press (120/60#)

Got through 47, which beats the 41 from earlier in the week and the 45 from last time through the program.

100 Push-ups

Went 8×5 and 20×3 for a time of 4:03.

Incline Bench Press

Three sets to failure @ each of 3 weights

  • 16-12-11 @ 120#
  • 17-14-13 @ 100#
  • 20-20-20 @ 80#

Accessory

6 Sets

  • 12 Tricep Pushdowns (49#)
  • 1:00 Rest

Sabbatical is Over

First day back to work after my three month sabbatical. The kitchen isn’t finished, but is looking pretty good! Warmed up with 10×45 and 10×95 bench.

Chest

MAX Bench Press (120/60#)

Got 41, which beats the first time through the program by 1 rep.

MAX Ring Push-ups

Did 28, which is 2 reps better.

3 Sets

  • 10 Seated DB Shoulder Press (45#)

75 DB Bench Press (40/20#)

Went with all sets of five and tried resting the dumbbells on my chest most of the time instead of sitting up. Finished in 2:36 to beat my 2:48.

Conditioning

15:00 AMRAP

  • 50 alt Plank Knee-to-Elbows
  • 50 Jump Rope
  • 25 Air Squats
  • 50 Mountain Climbers
  • 25 alt Side Crunches
  • 25 Russian Kettlebell Swings (53#)

Got through 4+50.