My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.
5×20/14 cal BikeErg (standing)
125 Synchro Air Squats
My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.
Arms & Midline
12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)
20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
I didn’t wear grips and did the toes to bars unbroken each set
Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).
5:00 TrueForm Run (0.85km)
30s Dead Hang
Back & Biceps
12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 49-49-54-54#)
10 Seated Cable Row (109#)
10/10 Seated Single Arm Cable Row (54#)
10 Lean Back Lat Pulldowns (98#)
10 Reverse Seated BTN Lat Pulldowns (98#)
10 Underhand Lat Pulldowns (98#)
10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (49#)
10 Banded High Pull (green)
Drop Sets – Dumbbell Curls
15 @ 35#
12 @ 30
12 @ 25
12 @ 20
20 @ 15
Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.
20s Leg Lifts
20s Crunches (Hands reaching OH)
Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.
Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.
3:00 TrueForm Run (0.55 km)
30s Dead Hang
10 PVC Passes
Back & Biceps
MAX Wide Grip Strict Pull-ups
I did 12-8-7.
10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)
10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)
10 Seated Cable Row (wide bar, 104#)
10 EZ Bar Curls (56#)
30s Plank Cross Body K2E
30s Jack Knives (20# KB)
30s OH Sit-up (20#)
30s Weighted Holly Body Leg+Hip Lift (20#
This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.
I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.
5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)
I did my best freestanding hold ever. Getting close to that 10 seconds!
30 Double Under
10 Devil Press (30/20# DBs)
I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.
I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.
We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!
EZ Bar 21s (56#)
12 Tricep Pulldowns (rope, 65#)
10/10 Single Arm Bench Supported Curl (25#)
10 EZ Bar Skull Crushers (66-71-76#)
8/8 Static DB Hammer Curl (30#)
10/10 Tricep Kickbacks (25#)
5 Wrist Curl (12#)
5 Reverse Wrist Curl (12#)
10 Plate Hammer Curl (10#)
5 Strict C2B Chin-ups
15 Ball Slams (20# MB)
10 DB Push Jerks (40# DBs)
15 Seated Tucks
More arms on arm day? Yep!! This went well and I got through 6+30.
Yesterday I had the day off work and I really needed it after a busy weekend working on projects and yard work. I walked 18 holes of golf. It was rough sleeping for the first two nights without air conditioning in my bedroom, but I slept good last night and the nights are supposed to be cooler for the next week. Out in the garage at 4 today.
Arms & Shoulders
Bicep Curl 21s (30# DBs)
5 Set Drop Set
8 DB Curls (35# DBs)
4 Drop Sets
I did 12-10-10-16 reps with the 30-25-20-15 respectively. Massive pump!
12 Incline Hammer Curls (25-30-30# DBs)
These were done with our chest on the inclined bench. Is that incline or decline?
12 Dumbbell Skull Crushers (30# DBs)
12 Double Dumbbell Bent Over Tricep Kickbacks (25# DBs)
12 Bent Arm Lateral Raises (25# DBs)
12 DB Shrugs (50-75-75# DBs)
Had to stack a 50 and a 25 pound dumbbell on top of each other to get up to 75 pounds.
35 Double Unders
Got this from the Bodyweight category of Beyond the Whiteboard Fitness Level workouts because running and double unders were both movements I wanted to hit in metcons this week. I could tell the runs were going to have to be pushed in this one, so I picked it to challenge myself. Really happy with a time of 6:21, with one DU miss at 21 in the final set. This ranks in the 93rd percentile on BTWB, which is good for me considering it was basically all about the running.
I set out to get 10 each minute, knowing that was probably too high. I made 10 unbroken for two rounds, then 5-5. I was blown and not able to recover after three minutes. Went 4-2 for only six reps each minute the rest of the way.
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!
I took a 90 minute nap yesterday and slept over 8 hours last night. Woke up with 98% recovery on WHOOP! I did a session of my PT exercises in the morning. Decided not to eat before going to open gym at 10.
10:00 Echo Bike
Did 120 calories and 3.73 miles.
100/100’ Bottoms Up KB Carry (26#)
I didn’t rest since I was switching arms every down and back.
3:00 Bear Hug Banded March (20#)
Today I concentrated on raising my knee high as well as lifting my heel towards me ass at the same time. Got 166 and 174 reps and felt like I was able to keep a consistent pace.
10:00 EMOM (alt)
30s Rower Curls
12 DB Curls (20#)
Damper was set at 10 but maybe should be a lot lower. Glad I decided to go lower than normal with the dumbbbells.
10 Prone DB Fly (25#)
10 Banded Lat Pull Downs (2x double green)
Set mine up on the triangle bar so it was out away from the rig and used a 35# barbell instead of a PVC, which seemed safer and helped stretch the band some. I sat on a blue plate on the white bench.
20 Barbell Push-ups
30 Reverse Lunge Wall Balls (14#, 10’)
I originally had programmed 15 air squats, 20 dumbbell walking lunges, and 25 push-ups. Last night I made the call that I’m not ready for a lot of air squats yet. Then today at the gym I got the idea to try out the reverse lunge wall balls. Took a round or so to get the hang of the movement, but I really liked it. Using a light medicine ball probable helped. 😉 I did 4×5 on every round of push-ups and 20-10 on the lunge wall balls. Got through 4+20. Felt good to do a metcon where I didn’t have a “cake walk” (essentially rest) movement and was able to get my heart rate up.
10 Kip Swings
Just small kips, but I wanted to see how it felt. No issue.
McGill Big 3
6-4-2 Curl-up (10s hold)
6-4-2 Side Planks (10s hold)
6-4-2 Bird Dogs (10s hold)
I’m becoming a master at these! Was a solid two hours at the gym.
I’ll do another round of the PT exercises at some point.
Back still terrible. I thought about getting on the treadmill yesterday and walking for 30-60 minutes but decided to fully rest. I was rolling around in bed much better this morning, but not great as soon as I stood up. Hauled my ass to open gym since I hadn’t been out of the house since Wednesday.