Tuesday Arms & Abs

Warm-up

  • 20 PVC Passes
  • Trunk Rotations
  • Shoulder Mobility

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-45-50-50-50#)

5 Sets

  • 12 Close Grip Bench Press (45-95-115-130-145#)

3 Sets

  • 10 Incline Hammer Curl (25#)

3 Sets

  • 12 EZ Bar Skull Crushers (56-61-66#)

3 Sets

  • 12 Incline DB Curl (arms out, 15#)
  • 20 Reverse Tricep Pulldown (Bar, 49#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

4 Sets

  • 10 Partner Leg Lift + Throws

Midline

4 Rounds – Tabata

  • Plank Hip Dips
  • Plank
  • Side Jack Knife
  • Side Jack Knife

I was getting about 26 hip dips and 15 jack knives.

Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Rotations
  • 8 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

4 Sets

  • 8 Barbell Curl (57.5#)

4 Sets

  • 8 Close Grip Bench Press (120-140-160-180#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 51.5#)

3 Sets

  • 20 Cable Curl (40.5#)
  • 12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

  • 20 alt V-ups
  • 10/10 Side Plank Bounces (10#)
  • 30 Mountain Climbers
  • 20 DB OH Crunches (2×30#)

Took me 3:55.

Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

  • 8 Close Grip Bench Press (115-135-155-175#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

Time for More Shoulder Rest

Warm-up

  • Crossover Symmetry Activation
  • 3:00 TrueForm Run (0.54 km)
  • 2 Sets
    • 10 Scap Pull-ups
    • 10 PVC Passes

Chest & Triceps

Bench Press

  • 10×45#
  • 8×95
  • 5×135
  • 5×165

Close Grip Bench Press

  • 5×125#
  • 5×145
  • 5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)

4 Sets

  • 12 Tricep Push Downs (bar, 71#
  • 30 Incline Bar Push-ups (bench press height)

Was supposed to be max push-ups, but that also is not a good position for my shoulder.

4 Sets

  • 12 Overhead Cable Tricep Extensions (rope, 49#)
  • 12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

  • 10 Goblet Squats (50# DB)
  • 10 Ring Rows
  • 10 Deadlifts (155#)

Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.

Chest and Tris

Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.

Warm-up

  • 3:00 TrueForm Run (570m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Band Rear Delt Pull Apart (red)
    • 10 Air Squats

Chest & Triceps

4 Sets

  • 10 Incline DB Bench Press (50-60-60-60#)
  • 10 Tricep Pulldown (rope, 60#)

4 Sets

  • 10 DB Pull Over (50-50-60-60#)
  • 10 Close Grip Bench Press (115-115-115-125#)

4 Sets

  • 10 DB Fly (35#)
  • 10 EZ Bar Skull Crushers (66#)

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 40-20-20 and it burned!

Conditioning

4 Rounds (IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.

I walked two minutes on the TrueForm to try and flush out my legs a little.

Wednesday Cable Work

I guess I can support the CrossFit brand again, since Greg Glassman is selling to a real CrossFitter and a guy who knows how to run a business. Worked out at the usual 4pm.

Warm-up

  • 8:00 BikeErg (4,078m)
  • 10 PVC Passes
  • 2×10 Kip Swings
  • 10 H2H KBS (35#)

Conditioning

  • 30 T2B
  • 40 cal Row
  • 50 H2H KBS (53#)
  • 30 T2B
  • 40 cal Ski
  • 50 H2H KBS (53#)

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.

Accessory

4 Sets

  • 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.

3 Sets

  • 10/10 Cable Pull Down & Across (handle, 20#)

3 Sets

  • 10/10 Cable Tricep Cross Body Extension (handle, 20#)

4 Sets

  • 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!

Low Bar Muscle-ups

Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cal, 2.51 km)
  • Steamboats
  • 5 Wide Grip Bench Press (45#)
  • 5 Bench Press (45#)
  • 5 Close Grip Bench Press (45#)

Strength / Accessory

3 Sets

  • 10 Wide Grip Bench Press
  • 10 Bench Press
  • 10 Close Grip Bench Press

I used 95-105-115# and it made me feel so weak. Haha!!

3 Sets

  • 12 Underhand DB Bench (45#)
  • 24 Single Arm Underhand DB Fly (20#, standing, alternating)

3 Sets

  • 10 Z Press (30-35-35# DBs)
  • 10/10 Half Kneeling Windmill Press (25# KB, 35-35# DB)

Nasty superset.

4 Sets

  • 10 Front to Lateral Raise (8# DBs)

Wouldn’t really want to go much heavier than that to keep safe.

Was screwing around on the pull-up bar that I lowered since adding the one built from pipe and realized I can do jumping bar muscle-ups in a workout!

Conditioning

12:00 EMOM (45s Work)

  • cal BikeErg
  • Parallette HSPU (4” deficit)
  • T2B
  • 50m Farmer Carry (70# & 53# KBs)

I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.

90s Are Coming

Walked 18 holes yesterday and it was the hottest day we’ve had so far. Felt it out there and felt the fatigue in my legs this morning. Out in the garage at about 4 with Bryan.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x220
  • 3x10x205
  • 3x10x175 (close grip)

Accessory

  • 3×10 Tricep Rock-n-Rolls (35# DBs)

Skipped the side raises and bent-over side raises due to time. They are usually in the program a couple of times a week anyway.

Conditioning

5 Rounds

  • 10 C&J (95#)
  • 20 Toes to Rings
  • 400m Run

I was planning on doing 2 sets of 5 clean and jerks, but Bryan was going unbroken so I did too. No problem doing every set unbroken. The rings are not in a great position relative to my rack for doing much. I had to kind of twist to one side to miss hitting it. I started out with 10/10 on the rings for the first 2 rounds and then started to break them up into mostly sets of 5 with some 3s and 4s.

When I finished the first round at about 3:33 I felt like sub 20 was possible if I didn’t rest too much between movements or between sets on the rings. Each round my average pace got closer to 4 minute rounds. I had just over 4 minutes to get in the final round. I shortened my transition rests and was able to step it up on my run to came in at 19:44.

This next week is supposed to be at or above 90 every day. Yuck!

Those are Hard

I can feel those lunges from the yesterday’s warm-up in my ass. Out in the garage at night for my least favorite day… volume bench!

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x215
  • 3x10x200
  • 3x10x170 (close grip)

Tough but not any big struggles. I increased all the 3 types of working sets 5# over last time around.

Accessory

  • 3×10 Clapping Push-ups
  • 3×8 DB Side Raises (25#)
  • 3×10 DB Bent-over Side Raises (25-25-30#)

Lower reps on the raises, so I’m able to push the weights a bit. I’ve also started getting my body into them more than I originally did.

Conditioning

4 Rounds (each for time)

  • 20 Dumbbell OHS (50#)
  • 20 K2E (low bar)
  • Rest 1:1

I used my rack for the knees to elbows, which leaves me standing on the ground. This made the reps into sort of half jumping – half strict, which was horrible. Those overhead squats are real nasty too. I have a much greater appreciation for the regional workout they did. I did the OHS with 10 each arm. My rounds were 1:43, 1:49, 1:55, and 2:07.

Back From Bulgaria

Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x210
  • 3x10x195
  • 3x10x165 (close grip)

The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.

Accessory

  • 3×10 Tricep Rock-n-Rolls (30-35-35#)
  • 3×10 DB Side Raises (20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Pull-up Day

  • 3×10 Pull-ups (quick 6-4)
  • 3×10 Rack Chins (25#)
  • 3×15 Banded Lat Pull-downs (green)
  • 3×10 DB Curls (30#)
  • 3×20 Shoulder IYT (CS Purple)

I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.