100-101

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.

Shoulders

3 Sets

  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DBs, 8#)
  • BikeErg

3 Sets

  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)
  • BikeErg

3 Sets

  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)
  • BikeErg

Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.

Arms

3 Sets

  • DB 21s (20#)
  • 15 Diamond Push-ups
  • Row

3 Sets

  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull crushers (30#)
  • Row

3 Sets

  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)
  • Row

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.

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

SHOULDAAA BURN

I mowed the lawn on Saturday and helped a friend concrete in the base for a basketball hoop in the morning. Then we walked 9 holes of golf and got hame for a workout.

Shoulders

3 Sets

  • 14 alt Lateral Raise + Hold (8#)
  • 14 Arnold Press (20#)
  • 14 DB Upright Rows (20#)
  • 14 Complex DB Press (40#)
  • 14 alt DB Shoulder Press + Hold (25#)
  • 14 Around the Worlds (8#)

Sure was a burn with so many movements back-to-back.

Midline

2 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips

Some Different Movements

My back loosened up as the day went, but still not great. Far from my worst tweak though. Warmed up with 12×45 and 12×95 on the bench.

Strength

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 12 Incline Bench Press (95#)
  • 8 Decline Push-ups (18”)

Both types of push-ups were terrible after the barbell.

Conditioning

8 Rounds

  • 30s Lateral Shuffles (20’)
  • 10s Rest
  • 30s Banded Tricep Pulldowns (red)
  • 10s Rest
  • 30s Plate A Jumps (45# comp)
  • 10s Rest
  • 30s DB Shoulder Press (10#)
  • 10s Rest
  • 30s Shuttle Runs (20’)
  • 10s Rest

Several different movements, which was a nice change.

Another Go at a TRAIN Chest Program

We took 3 days off for the holiday and my birthday.

Warm-up

  • 20 PVC Passes
  • Trunk Twist
  • 10×45
  • 10×75

We’re going to start the chest program again that we did late summer. We had good results and enjoyed it.

Chest

MAX Bench Press (100/50#)

I was getting pretty slow, so stopped at 50, which is the same number of reps I got before.

MAX Push-ups

Only 30 push-ups though, which is five fewer.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

These felt ok.

50 DB Bench Press (50/25#)

I went 10-8-7, 5×5 to finish in 2:05, which is 21 seconds faster because I was smarter about my sets, compared to 15-10-10-8-7.

Conditioning

2 Rounds

  • 10 cal BikeErg
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)
  • 10 cal Row
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)

Good one! Took me 10:55.

Midline

4 Sets

  • 1:00 Plank
  • 50 Hollow Flutter Kicks
  • 10/10 KB Side Bends (62#)

The flutter kicks got to be a challenge. Wasn’t really for time, but took me 9:46.

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Heat is Draining

Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.

Warm-up

  • 10:00 Bike Erg (5,092m)
  • Steamboats
  • 10 Deadlifts (45#)
  • 5 Deadlifts (95#)

Conditioning

10:00 AMRAP

  • 10 HSPU
  • 10 Deadlift (155/105#)
  • 10 Pull-up

In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.

Accessory

3 Sets

  • 10 DB Bench Press
  • 6/6 Single Arm DB Bench Press w/ OH Hold
  • 10 DB Bench Press

These were tough. I used 40-40-45#.

3 Sets

  • 10 Supinated DB Front Raises (15#)
  • 10 DB Chest Fly (30#)

3 Sets

  • 10 DB Shoulder Press (40#)
  • 50m Double DB OH Carry (40#)

3 Sets

  • 12 Standing OH DB Tricep Extensions (50#)

I was close to failure on these. Upper body was dead after all that.

Area Flooding

I got some super sleep with about 9.5 hours last night and woke up to massive flooding in the surrounding areas. Luckily I’m five miles from the Tittabawassee River. My body feels pretty good. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (635m)
  • Steamboats

Conditioning

15:00 AMRAP – 1-2-3…

  • HSPU
  • Burpee
  • Power Clean (115/80#)

Thinking back, this is 3x as long with one more movement, compared to five minutes of burpees and HSPU last month, when I did 7+10. Definitely required more pacing today. I started out at a pretty solid pace though and was through round six around 5:00. I had done all my handstand push-ups unbroken at that point. Then I started breaking them up, going 4-3, 4-4, 3-3-3, 4-3-3, 6-2. Final score was 10+8. I was able to do every set of cleans unbroken, which felt good.

Strength / Accessory

4 Sets

  • 8 DB Shoulder Press (35#)
  • 50m Double DB OH Carry (35#)

Holding two dumbbells overhead is a real mobility test!

4 Sets

  • 6/6 Single Arm DB Bench Press (50#, w/ rotation)
  • 6 DB Bench Press (50#)

This was much harder than I expected.

3 Sets

  • 12 DB Underhand Bench Press (40#)
  • 24 Alt Seated Underhand Raise (20# DBs)

Gymnastics

Later in the evening I did five minutes of practice doing frog stands to work on hand balance. Then I also did this long hold after a bit of rest to get a video for the ‘gram.

Tuesday Triceps

I don’t feel any tightness at all in my back after doing the goblet squats yesterday! Did my floor PT exercises during a lunch break. Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (2.47 km, 96 cals)
  • PVC Passes

Strength

4 Sets

  • 10 HSPU
  • MAX DB Shoulder Press (20/35#)
  • 3:00 Rest

My plan was to do all of the handstand push-ups strict, but in the first set I knew that wouldn’t hold. I was able to do all 10 strict for the first two sets. Then I did 6 strict plus 1 strict in to 3 kip, and finally 5 strict plus 5 kip in the fourth. I lost the shoulder presses real quick getting 15-8-6-5 reps.

Conditioning

21-15-9

  • cal Ski Erg
  • Burpees

5:00 Rest and Repeat

When I got a few reps in to that first set of 21 burpees I knew this was going to be bad. Oh shit! My triceps were blown! I was having a hard time pushing myself up off the ground. My ski pace slowed significantly after the first 21 calories. First time through took me exactly 6:00. I started out the second time much slower on the machine, but was able to pick up the pace for the 9 cals and then push the burpees, to make up some ground, getting 6:02.

Accessory

3 Sets

  • 15 Hammer Curls (20#)
  • 15 OH Banded Tricep Extension (single red)

Skip the Beach

Yesterday was a full work day so I didn’t workout out. Sleeping a little bitter. I went to the hotel’s fitness center just after noon when a big group went out to the marina beach area, where I’d already spent many hours.

Accessory

5 Sets

  • 20 Hammer Curls (16 kg, alternating)
  • 10 DB Shoulder Presses (16 kg)
  • 20 Death March (16 kg DBs)

Then I did the back rehab work which is probably taking a little under 40 minutes now.

Conditioning

12:00 Stationary Bike

Nothing crazy again. Did 5.33 km and 159 calories.