Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.
12 Single DB Shoulder Press (45#)
12 DB Lateral Raises (vert DBs, 8#)
12 Underhand Barbell Front Raise (26#)
12 Barbell Upright Rows (45#)
12 Arnold Press (25#)
6/6 Static Front Raise (vert DBs, 10#)
Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.
DB 21s (20#)
15 Diamond Push-ups
12 Curl with Twist and Pushdown (20#)
12 Double DB Skull crushers (30#)
8/8 Static DB Curl (15#)
8 DB Curl (15#)
12 Tricep Pushdowns (60#)
Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.
It was sort of a partner workout, sort of solo. Brandi started on the rower and I did the three different movements before we switched. I was getting 500 meters each round, having to go faster and faster to get it. Then B went TURBO in the 5th round and finished at 22:48. I kept going to get my 500 and ended at 23:05.
My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.
12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)
15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)
10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)
8 Wide Grip Barbell Curl (55#)
100 KBS (53#) + Dead Hang
80 Goblet Lunges (53#) + Bottom Squat Hold
60 Pull-ups + One Arm KB OH Hold (53#)
40 Goblet Squats (35#) + Goblet Squat Hold (35#)
20 3-count V-ups + Plank
Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.
12 DB Curls (20#) + 12 Tricep Pushdowns (bar, 49#)
30 Sprinter Sit-ups (Partner does 30s Plank)
24 Walking Lunges
12 DB Bench Press (50#) + 12 DB Push Press (35#)
12/12 Side V-ups (Partner does 24 Plank Knee Taps)
Partner workout with B. For the jump rope and lunges we each went while the other rested. The dumbbell movements were paired up, so the partner rested until both movements were done. For the abs, each partner was working at the same time and then we switched. I started the first round and then we alternated who started every round after that. Took us 34:01.