On Sabbatical

My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!

Warmed up with about 20 PVC passes.

Arms

4 Sets

  • 8 Reverse Barbell Curl (35-45-4×55#)

4 Sets

  • 8 Close Grip Bench Press (55-115-135-155-175-190#)

3 Sets

  • 12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Tricep Pulldown (Rope, 49#)

3 Sets

  • 10/10 Static DB Curls (25#)
  • 12 MB Push-up

Midline

4 Sets

  • 12 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.

Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

  • 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

  • 10-10-12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (30-30-35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

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

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 30s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.