Light Dumbbells

My back was pretty tight this morning, which I think is happening more after golfing. So we should probably be doing these movements a few times a week.

McGill Big 3

  • 10 Cat-Camels
  • 5-3-1
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog
  • 10 Trunk Rotations
  • 16 Dead Bugs

Conditioning

4 Rounds (45s work / 15s rest)

  • Dumbbell Squat + C&J (10# DBs)
  • Rev lunge + hammer curl + front raise (10# DBs)
  • Bent over alt DB Row + upright DB row (10# DBs)
  • Front raise + Lateral raise (10# DBs, both arms at the same time)
  • 6 Mountain Climbers + DB Deadlift (10# DBs)

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

Quick with a Partner

Warmed up with some PVC Passes.

Shoulders & Arms

Shoulder Press

  • 10×45
  • 5×65
  • 5×85
  • 5×100
  • 5×110
  • 5×120
  • 5×125

3 Sets

  • 12 DB Upright Rows (25#)

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Conditioning

2 Rounds (Partner)

  • 34 Pull-ups (2×10-7)
  • 80 Air Squats (2×20-20)
  • 320 Jump Rope (2×80-80)

Took us 11:15 to finish.

Late Upper

First 18 holes walking yesterday and my legs are feeling it, so we pushed leg day to tomorrow. We had to workout at 5 today because I had a late meeting.

Warm-up

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 12 @ 15#
    • 6 @ 30#

Shoulders & Arms

3 Sets

  • 12 Seated DB Shoulder Press (40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 EZ Bar Curl (56)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Stretch but Don’t

On Thursday we did day 5 of the yoga series, which was 28 minutes. It felt pretty good with my back and I didn’t try to stretch any of the poses too far.

Shoulders & Arms

4 Sets

  • 8 DB Upright Row (35#)
  • 12 Bent Over Rear Delt Fly (10#)

3 Sets

  • 12 In & Out Curls (hammer style, 25#)
  • 12 Tricep Pulldowns (rope, 60#)

3 Sets

  • 21s (20#)
  • 12 OH Cable Tricep Extensions (38#)

We both had a long day and with B being on vacation now we wanted a quicker workout.

Making Out Tate

Warm-up / Conditioning

3 Sets

  • 2:00 TrueForm Walk (0.17 – 0.19 – 0.21 – 0.22 km)
  • 2:00 Row (446 – 446 – 449 – 457 m)

Back & Arms

3 Sets

  • 10 Lean Back Lat Pulldown (104#)
  • 10 Standing Bent Over Back Fly (25# DBs)

3 Sets

  • 10 Lat Pulldown (double handle, 104#)
  • 10 Barbell Curl (65-55-55#)

3 Sets

  • 10 DB Upright Row (25# DBs)
  • 10 banded Face Pull (red)

3 Sets

  • MAX(?) DB Tate Press
    • 20×30#
    • 20×40
    • 10×45

Superset of Rows

Conditioning

  • 5:00 TrueForm Walk (0.5km)
  • 5:00 SkiErg (963m)
  • 5:00 BikeErg (2,277m)

Back

3 Sets

  • 12 banded Wide Grip Pull-ups (green)

3 Sets

  • 12 Straight Arm Pulldown (rope, 49#)
  • 12 Banded Face Pull (red)
  • 12 DB Upright Row (elbows up, 15#)

3 Sets

  • 10-8-6 Pendlay Row (85#)
  • MAX Inverted Bar Row (15-10-8)

This was an evil superset.