Yesterday I worked on the room for my office in the early morning before work, walked 18 holes in the last day of the heat wave, and worked on the room again late at night. Today I had a vacation day, so again I worked on the room in the morning and walked 18 holes. Worked out at 4pm.
Practiced some handstands with feet off the wall.
12 Seated Incline DB Curl (30#)
12 Cable Hammer Curl (rope, 40#)
DB Curl 21s
I used 25-30-30#. Looks like I was up to three sets with 30# late last year, so not bad considering we haven’t been focusing on biceps.
2:00 Burpee Pull-ups
3:00 400m Run + Rest
This was really good. A battle, but a good one. I went out too hot on the bike, not really knowing my pace yet, otherwise improved on every other movement through the workout. Running felt really good too and I was not expecting to be able to run that fast. For the machines, the numbers below are distances in meters.
An hour and a half later I’m feeling rocked from today so far. I still need to do some work on that room though, so things dry before painting tomorrow afternoon. I should sleep well tonight!
This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).
Strength / Accessory
Warmed up bench press with 8×45, 8×95, and 8×125#.
8 Bench Press (155#)
8 DB Chest Fly (35#)
8 Bench Press (155#)
Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.
5 Shoulder Press (115-125-135#)
12 Lateral Raises (15# DBs)
Shoulders were tired!
20s Ski Erg Triceps
12 OH Cable Tricep Extensions (35#, rope)
This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.
12 Knee-ins (5# ankle weights)
12/12 Side Plank Bounces/Pulses
24 alt Weighted V-ups (5# ankle weights)
12/12 Partner Banded Rotations
Another great ab workout. Those ankle weights were a good purchase.
8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!
12 OH Crunches (50# DBs, pause)
12/12 Side Plank Cable Rows (25#)
12 Parallette Shoot Throughs (ankle weights)
100m Farmer Carry (80# + 8# handle)
Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.
Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.
10:00 Bike Erg (5,092m)
10 Deadlifts (45#)
5 Deadlifts (95#)
10 Deadlift (155/105#)
In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.
10 DB Bench Press
6/6 Single Arm DB Bench Press w/ OH Hold
10 DB Bench Press
These were tough. I used 40-40-45#.
10 Supinated DB Front Raises (15#)
10 DB Chest Fly (30#)
10 DB Shoulder Press (40#)
50m Double DB OH Carry (40#)
12 Standing OH DB Tricep Extensions (50#)
I was close to failure on these. Upper body was dead after all that.
Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.
Warm-up / Conditioning
I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Went 15,147 meters.
MAX Ring Rows
I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.
10 Inverted Bar Rows
Much easier than the last time we did these. 💪
12 Lat Pulldowns (105-110-115-120#)
More reps and higher weight than 10s last week.
12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)
Felt like I was using more bicep with the underhand variation this week.
12 Seated Cable Rows (double handles, 90#)
Really like the squeeze on these.
5 Set Drop Set
8 Incline DB Rows (50#)
MAX Incline DB Rows (45-40-35-30#)
I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.
8/8 Twisted OH Crunch (45# DBs)
30 Weighted Bicycles (5# ankle weights)
15s RKC Plank
100m Front Rack Carry (135/95#)
I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!
When I came up with this one, I wrote “GRIPPY!!” in my notes.
I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.
10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press
Used 45-95-105-115#, which is the same as last time we did this.
10/10 Cable Pull Down & Across (handle, 20#)
10/10 Cable Tricep Cross Body Extension (handle, 20#)
10 Overhead Tricep Cable Extensions (rope, 35#)
Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!
Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.
25:00 BikeErg (12,750m)
20 PVC Passes
The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.
MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.
8 Strict Chin-ups
Why are these so hard?
10 Lat Pulldowns (105-105-110-115#)
Switching things up and going heavy for a few weeks.
10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)
10 Seated Cable Rows (double handles, 90#)
5 Set Drop Set
8 DB Incline Back Fly (45# DBs)
4 Max rep Drop Sets (40-35-30-25#)
I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.
They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.
Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.
5:00 Ski Erg (1,033 cals)
10 PVC Passes
Jumping Bar Muscle-ups
Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.
15 cal BikeErg
10 DB Reverse Lunges (50#)
20 Plyo Lunges
20 Curtsy Lunges
Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.
In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!
Last night wasn’t bad so it seems like a minor back tweak; I didn’t have any shooting pains whenever I rolled over. After getting out of bed I was leaning to the side a bit while walking. Loosened up as I moved around. Will scale back and keep an eye on it for a week or two. Out in the garage at 4.
10:00 Airdyne (201 cals, 5.05 km)
3 Rounds w/ Partner
30 Ring Dips
60 cal BikeErg (no seat!)
60 HR Push-ups
60 Single DB Front Rack Walking Lunge (50/35#)
We went five at a time on ring dips. We each went twice on the bike with me doing 18 calories and Brandi 12. Standing really changes it and gives a quad burn. Split push-ups in tens and did 16-14 walking lunges each. Finished in 22:46.
10/10 Single Arm DB Bench Press w/ Hold (50# DBs)
10 DB Chest Fly (25-30-30# DBs)
I might be able to try the 35s again for these.
10 alt Underhand Bench Press (50# DBs)
10 Underhand Front Raise (8# DBs)
Those underhand benches are awkward with the dumbbell wanting to go all over the place.
12 Tricep Pushdowns (Rope, 45-50-50#)
12 Combo Shoulder Raises (10# DBs)
The pulley is much better after I recreated the main cable. Just need to shorten it now because I made it too long. Getting a lot of use out of that little DIY project. I need to make a blog post about it.
Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.
I jumped on the bike early and we got started with the meat of our workout at 10am.
20:00 BikeErg (10,461m)
40 PVC Passes
MAX Strict Chin-ups
I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.
10 Straight Arm Lat Pulldowns (50#)
Used open palms and a grip width similar to bar muscle-ups.
10 Wide Grip Lat Pulldowns
10 Lay Back Lat Pulldowns
10 Supinated Close Grip Lat Pulldowns
Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!
10 Prison Back Fly (20-25-25-25# DBs)
10/10 Elbows Out Kroc Row (35#)
The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.
5 Set Drop Set
8 Incline Prone DB Rows (50#)
4 Max rep Drop Sets (45-40-35-30#)
Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.
12 Low-Pulley Knee-In w/ pause (25#)
12 Crunches w/ pause (30# DBs)
7/7 Hip Abducted Evil Wheels
50m Front Rack Carry (155/105#)
Took the first three movements up a notch. Front rack carries are so good/bad!