Tag: Bent Over DB Row

So Much Farmer Carry

Hottest day of the year so far and I had a busy day working on a bunch of projects. Filled dirt where the front tree was. Dug out a rotted stump in the back yard and then filled that with dirt. Cleaned some stuff in the car. Finally finished the last pieces of trim in the hallways. Workout at 4.

Warm-up

  • 10 DB Floor Press (25#)
  • 10 DB Bent Over Rows (15#)
  • 10 DB Deadlifts (15#)
  • 10 Incline DB Front Squats (15#)

Conditioning

  • 15 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 15 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 15 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 15 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 10 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 10 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 10 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 10 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 5 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 5 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 5 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 5 DB Deadlifts (50#)
  • 50m Farmer Carry

Grippy! I finished in 16:19.

Midline

2 Rounds

  • 15 Pike-ups
  • 15 Single Arm Single Leg V-ups (R to L)
  • 15 Single Arm Single Leg V-ups (L to R)
  • 15 Crunches (reach to legs up)
  • 16 Oblique Heel Touches
  • 16 Bicycles (slow)

Then we took down the rip, backboard, and arm of the basketball hoop.

Poor Pull-ups

I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Did I mention my upper body is shot? Only got 6-3-6-5.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

Did these with the wide bar.

Conditioning

5 Rounds

  • 1:00 Sandbag Hold (100#)
  • 300m TrueForm Run
  • 1:00 Plank
  • 1,000m BikeErg

We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.

Back Scare

When I got up to pee a couple times during the night I couldn’t stand up straight and even when I woke up for good my back wasn’t great. Was just like a back tweak. After sitting and drinking my coffee I felt pretty fine though. I spent two hours in my workshop milling up some boards and then hit a workout at noon today.

Warm-up

  • 3:00 TrueForm Run (0.49 km)
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 60-65-65-65#)

4 Sets

  • 10 Seated Cable Row (115-120-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

3 Sets

  • 10 Lean Back Lat Pulldown (104-115-115#)
  • 10 Reverse Seated BTN Lat Pulldown (104-115-115#)
  • 10 Underhand Lat Pulldown (104-115-115#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 60-65-65-65#)
  • 10 High Pulley Underhand Row (rope, 60-65-65-65#)
  • 10 Banded High Pull (green)

Midline

3 Sets

  • 10 alt Hanging Straight Single Leg Raises (5# ankle weights)
  • 10/10 Hanging Oblique Knee Raises (5# ankle weights)
  • 40 Hollow Scissor Kicks (5# ankle weights)
  • 6/6 Hip Abducted Evil Wheels

Spent close to three more hours in the workshop later on, which I think my legs will feel tomorrow. I felt a twinge in my back a few times through today’s workout, but otherwise I would never believe how I felt early this morning.

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.