On E

Feeling my glutes and hamstrings a bit. Out in the garage earlier to beat the heat. I didn’t eat anything this morning, which is rare.

Warm-up

  • 10 Pendlay Rows (45#)
  • 8 Bench Press (45#)
  • 8 Bench Press (95#)
  • 8 DB Fly (20#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (95#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

Made a 10 pound jump on the Pendlays because B was using DBs and it made it simple with the men’s bar. The bench press was more of a struggle this week. I was done in 39:47, which is 52 seconds faster than last week.

Two Faster

My butt is already sore from yesterday.

Warm-up

  • 10 Pendlay Rows (35#)
  • 5 Pendlay Rows (55#)
  • 8 Bench Press (45#)
  • 8 DB Fly (20#)
  • 8 Bench Press (95#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

I finished at 40:39, which is just over two minutes faster than last Sunday.

Double Sandwich

We hit balls at the range for a bit over an hour last night.

Warm-up

  • 10 Bench Press (45#)
  • 8 Dumbbell Fly (25#)
  • 10 Pendlay Rows (35#)
  • 5 Bench Press (95#)
  • 5 Pendlay Rows (55#)
  • 5 Seated Rows (82#)

I may have done a few other movements, but that’s all I remember.

Conditioning

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

On the sets we went back and forth resting while the other did they set. I finished in 42:43.

Heading out to walk 9 holes of golf.

A Lot of Plank

Some allergies are kicking in high gear. Did some PVC stuff to warm-up.

Conditioning

3 Rounds

  • 45s Row
  • 20 DB Floor Press (35#)
  • 10 DB Shoulder Press (35#)
  • 45s Row
  • 20 DB Upright Rows (15#)
  • 10 Push-ups
  • 45s BikeErg
  • 15 DB Bent Arm Side Raises (15#)
  • 15 Chest Flys (laying on ground, 25#)
  • 45s BikeErg
  • 10 Bent over Shoulder Raise + Fly (10-15-10#)
  • 16 DB Cross Body Front Raises (15#)

Took 26:20 to finish.

Midline

2 Rounds

  • 30s Plank
  • 30s Rest
  • 30s Plank Shoulder Taps
  • 30s Rest
  • 30s Plank Hip Dips
  • 30s Rest
  • 30s Plank Arm Reaches
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Plank Push-ups
  • 30s Rest
  • 30s Plank Rockers
  • 30s Rest

Only Arms

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.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • Arm Circles
  • 10 Toe Touches

Arms

3 Sets

  • 12 Incline DB Curls (25#)
  • 12 Tricep Pulldowns (60#, rope)

3 Sets

  • 12 Barbell Curls (55#)
  • 12 DB French Press (60#)

3 Sets

  • 12 DB Bench Press (60# DBs)
  • 12 DB Chest Fly (30# DBs)

Brandi wasn’t feeling well, so we ended it there and I got back to work on a project for the living room.

High Rep Dumbbell Bench

My back is feeling much better. In the garage just after 11am.

Conditioning

E80S – 10 Rounds

  • 250m BikeErg

Was taking me 21-22 seconds. Much harder than I expected.

Chest & Midline

I warmed up with 10+10 @ 20 pounds.

E2M – 3 Rounds (alt)

  • 10 Chest Fly + 20 DB Bench Press
  • 30 alt Side Crunches + 30 Reverse Crunches (ankle weights)

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.

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

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.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

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.

Shoulders on Fire

Warm-up

  • 16 PVC passes
  • 10 DB Bench Press (35#)
  • 10 DB Fly (20#)

Chest

3 Sets

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

This added up quick. Got 20-20-10 for the plate presses.

3 Sets

Conditioning

20:00 EMOM (alt)

  • 40s Sandbag Bearhug Hold (100#)
  • 15 Burpees
  • 40s Double DB Overhead Hold (35# DBs)
  • 60 Double Unders

Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!

Midline

4 Rounds

  • 40 OH Hollow Flutter Kicks (20# KB)
  • 30 Reverse Crunch
  • 20 Russian Twists (45# plate)
  • 10 PVC Sit-ups

This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.

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.