3 Sets
3 Sets
3 Sets
3 Sets
We switched things up a bit from last time doing this. B did lat pulldowns instead of pull-ups since the car was in the way.
6 Sets
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2 Sets
2 Sets
2 Sets
2 Sets
We got this one from CrossFit Mayhem, but decided to only do 2 sets of each, which is still a lot of reps. Scaled the pull-ups back from 12-10-8 too, which would have been impossible. I was fine with the first two movements. Then in the second time through push-ups I think I went 12-8, 8-7, and a very slow 10. For the pull-ups I was resetting with my feet on the ground and then I dropped and did singles the second time through. Quick pump session that we’ll definitely try again.
I walked 18 on Monday and Tuesday. Didn’t workout Tuesday because B wasn’t feeling well and I decided to spend some time working on a shelf instead.
3 Sets
3 Sets
3 Sets
Brandi wasn’t feeling well, so we ended it there and I got back to work on a project for the living room.
Mowed the lawn yesterday but didn’t workout since I’d done 4 days in a row already. Got a lot of stuff done at B’s house this morning before it got too hot and was out in the garage by 12:30 for our workout. Will be the hottest day of the summer I think and with humidity will feel over 100° this afternoon.
Warm-up
Final week of the 7 week program!
MAX Bench Press (225#)
Got through 8 reps and the positions weren’t feeling great so I stopped before I pushed it too far.
MAX Perfect Push-ups
I had done 32 on the 7th and managed 36 today.
3 Sets
Really wasn’t sure about this so I had written down 6-8 reps. It wasn’t easy, but I got all three sets.
100 DB Bench Press (30#)
I went 6×15 and 10 to finish in 2:23 On July 31st. Today I went for it starting with 20s. Did 3×20, 2×15, 10 for a 17 second PR in 2:06.
4 Rounds
Nice easy sweat session I did 0.32, 0.35, 0.38, 0.41 km on the run and 977, 1,007, 1,018, 1,025 meters on the bike.
I walked 18 holes on the golf course Friday in the heat and humidity. Took a lot out of me for the rest of the day.
MAX Bench Press (200#)
Got 15, which I’m pretty happy with.
MAX Decline Push-ups (12”)
Busted out 50 to beat the previous 40.
3 Sets
75 DB Bench Press (40#)
Went 5×10, 8-7-5-5 to finish in 2:26 and beat the 2:48 from 4 weeks ago when I did 5×10 and 5×5.
E2M – 7 Sets
Was feeling pretty good so did a couple of increases.
2 Rounds
Heading out for the first run my back did not feel good and it didn’t get better with the movements. Took me 9:42.
Mowed the lawn and did a bunch of work on Brandi’s house. My back is not happy.
Up early and out in the garage by 7:30.
MAX Bench Press (180/85#)
Felt like I wasn’t awake and ready yet. Got 18 reps and will look to smoke that on Tuesday.
MAX Push-ups
Got 35 the first week of the program and 45 today.
3 Sets
So much better than week 1 with 40#.
50 DB Bench Press (50/25#)
Last time I was done in 2:26 by going 15-10-10-8-7. The first 10 felt so easy and I was tempted to go for more, but I stuck to my plan and did 5×10 to finish in 1:54.
Headed to Port Austin and kayaked out to Turnip Rock, which was over 6 miles round trip in about two hours and 20 minutes.
This is the second week of the chest workout, so the weights go up.
In between some of the parts, we’d jump on the BikeErg. I did 2:30, 1:00, and 5:00.
MAX Bench Press (120/60#)
Was able to knock out 40 reps.
MAX Ring Push-ups
A bit of a struggle very early here. Only got 26.
3 Sets
It’s so much harder with elbows out and the dumbbells facing forward.
75 DB Bench Press (40/20#)
Felt pretty good here, doing 5×10 and 5×5 to finish in 2:48.
Squat Cleans
I belted up at 165 or 185. The squats felt heavy!
E15S – 5:00
This was tough, but very doable. Wore my belt.
4 Rounds
Then we spent 3-4 hours working on the outdoor gym and I mowed my lawn.
I was flipping through an issue of TRAIN this week and saw some chest work so we’re going to try it out.
Warmed up with some PVC Passes and then 10 bench each at 45 and 75 pounds.
MAX Bench Press (100/50#)
I stopped at 50 reps since I was getting pretty slow.
MAX Push-ups
Supposed to vary the feet and hands each time we do this, but we stuck to standard this week and I got 35.
3 Sets
I did the first set like I normally do with elbows pointing forward and palms paralles to each other. We’re kind of subbing these in for military press, so B suggested the other position and I did the last two sets with elbows out and palms facing forward. Much harder!
50 DB Bench Press (50/25#)
I started out with a set of 15, which was probably a mistake. Then I went 10-10-8-7 and finished at 2:26. Quick sets of 5 would probably be a good strategy.
We were hopping on the BikeErg in between ad I ended up doing rides of, 2:00, 1:00, 1:00, and 5:00. Done in less than 40 minutes. Now we’re heading to Midland to watch the LPGA event.
My back is feeling much better. In the garage just after 11am.
E80S – 10 Rounds
Was taking me 21-22 seconds. Much harder than I expected.
I warmed up with 10+10 @ 20 pounds.
E2M – 3 Rounds (alt)
This was alternating every two minutes between the two supersets. I kept to one set of dumbbells for the bench press and double the reps because Brandi was handing the me weights after I laid down on the bench so I didn’t tweak my back getting down in to position. The really high reps was tough!
Hopefully I’ll be able to mow the lawn later, but it’s raining again now.
My body is beat. We worked out at 10:45 today.
5x400m BikeErg, done in between chest sets.
3 Sets
3 Sets
Keep going until 300 reps are completed
I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.
20-20-10
Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.
Then is was back to my living room project until almost 9pm.
Nick Momrik's Fitness Logs 