Stormy Ride

Turned out I didn’t have pink eye. Must have been some type of irritation after mowing the lawn in the morning yesterday. It was all good later in the day. My entire body hurt last night, through the night, and this morning from laying laminate flooring for almost 6 hours. I slept like shit because I couldn’t get comfortable. After my coffee and doing more work on the new office flooring this morning I actually felt much better. Out in the garage at 9:30 for the workout, in the middle of a big storm, which cooled things down and gave us a nice breeze. The humidity kicked in later.

Warm-up

  • 30:00 BikeErg

I was feeling even better as I got in to this and kept increasing my pace. Went 15,383 meters.

Back

4 Sets

  • 12 Straight Arm Lat Pulldowns (55#)

I’m still doing these with an open palm, but I feel like my hands are going to slip sooner or later since my homemade lat bar rotates.

4 Sets

  • 12 Wide Grip Lat Pull Downs (85#)
  • 12 Behind Neck Lat Pull Downs (85#)
  • 12 Close Grip Lat Pull Downs (85#)

These are terrible every fucking time. The pulleys on my system seem to be failing. Maybe I need something that can handle more volume, because this is the second different type I’ve tried.

4 Sets

  • 12 Seated Cable Row (double handle, 85#)
  • 12 Seated Bent Over Back Fly (2@35, 2@30# DBs)

I was losing form and cheating too much so I dropped to lighter dumbbells for the last two sets.

4 Sets

  • 10/10 Single Arm Landmine Rows (45 + 40-45-50-55#)

I kneeled on a bench with one leg and arm again to help give my back some support. Felt better with the movement this week.

Midline

3 Sets

  • 16 OH Crunches (w/ pause, 50# DBs)
  • 40 Weighted Bicycles (5# ankle weights)
  • 8/8 Hip Abducted Evil Wheels
  • 100m Front Rack Carry (155#)

I kept the ankle weights on for everything again. I really don’t even notice them on the carries anymore. This was one of the worst weighted ab workouts we’ve done, especially since it was only three sets. The front rack carries suck for that distance, but I got through them without a problem. Don’t get me wrong, I was breathing like I just ran a 7:00 mile after each set.

Real Dumbbells

Feels like my body is recovering from the weekend. On Sunday I finished my new weight plate storage rack and did more reorganizing. I need to update the Garage Gym page on this site. Here’s a picture of the main area for now.

Yesterday I walked 18 holes and it was pretty hot. Going to be 85-90+ for the next week with no signs of rain. Worked out a 4 today.

Warm-up

  • 5:00 Ski Erg (1,098m)
  • 30 PVC Passes
  • Moved shelving units to basement 😂
  • 160′ Lateral Monster Walk
  • 160′ Monster Walk
  • 10 Landmine Lunges (45#)
  • 10 Landmine Curtsy Lunges (45#)

Strength

4 Sets

  • 8/8 Landmine Lunges
  • 8/8 Landmine Curtsy Lunges

I used 85-95-105-115#. Kind of awkward with the barbell to hold the position and when you switch to the other side. The curtsy lunges fired up the ass right away though. This came from Ryan Fischer.

Conditioning

2 Rounds

  • 20 DB Hang Snatch (alt, 50/35#)
  • 30 K2E
  • 20 DB Hang Snatch
  • 3:00 Rest

I really wanted to do 5×6 for the knees to elbows, but I went for 12-10-8 and made it both rounds. In the first round I didn’t rotate my grips out of the way, which made the hang snatches tougher to deal with. My times were 2:53 and 2:42. I’m always happy to get faster in these! It’s so nice to have real dumbbells for this stuff.

Midline

3 Sets

  • 8/8 Weighted Hanging Oblique Raises (5# ankles weights)
  • 16 alt Weighted Hanging Single Leg Raises (5# ankles weights)
  • 8/8 Hip Abducted Evil Wheels
  • 20 Weighted Hollow Flutter Kicks (5# ankles weights)

All wearing the five pound ankle weights. My grip was shot after the first set.

Matched with Chin-ups

Sore. All. Over.

Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.

massage-gun

I jumped on the bike early and we got started with the meat of our workout at 10am.

Warm-up

  • 20:00 BikeErg (10,461m)
  • 40 PVC Passes
  • Steamboats

Test

MAX Strict Chin-ups

I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.

Back

4 Sets

  • 10 Straight Arm Lat Pulldowns (50#)

Used open palms and a grip width similar to bar muscle-ups.

4 Sets

  • 10 Wide Grip Lat Pulldowns
  • 10 Lay Back Lat Pulldowns
  • 10 Supinated Close Grip Lat Pulldowns

Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!

4 Sets

  • 10 Prison Back Fly (20-25-25-25# DBs)
  • 10/10 Elbows Out Kroc Row (35#)

The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.

5 Set Drop Set

  • 8 Incline Prone DB Rows (50#)
  • 4 Max rep Drop Sets (45-40-35-30#)

Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (25#)
  • 12 Crunches w/ pause (30# DBs)
  • 7/7 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Took the first three movements up a notch. Front rack carries are so good/bad!

Up to Twelve

It was nice to get out of town and see my Dad yesterday, walking 18 holes together. Today I was out in the garage early for some cardio (love the new BikeErg!) before a 10am start.

Warm-up

  • 15:00 BikeErg (7,832m)
  • PVC Passes

Wheeled the bike out back in the sun again. Increased pace every five minutes.

Back

4 Sets

  • 12 Straight Arm Pull Down (45#)

Use open palms, which forces you to engage your lats more because you can’t “pull down” with your arms.

4 Sets

  • 12 Wide Grip Lat Pull Downs (80#)
  • 12 Behind Neck Lat Pull Downs (80#)
  • 12 Close Grip Lat Pull Downs (80#)

My bright idea to go from sets of 10 to 12. Idiot!

4 Sets

  • 12 DB Pullover (50#)
  • 12/12 Kroc Rows (53#)

5 Set Drop Set

  • 8 DB Back Fly (40# DBs)
  • 4 Max rep Drop Sets (35-30-25-20#)

I did twelve reps for the first three drop sets and then hold on for a whopping 20 reps.

Skills

I helped Brandi with some bar muscle-up drills and worked on ring false grip and a strict muscle-up a bit with the rings at ring dip height. The false grip is so uncomfortable!

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (20#)
  • 12 Plate Crunches w/ pause (55#)
  • 5/5 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Improved the knee-in movement by getting some straps  to use around my feet instead of the band I used last week. I’d like to go even heavier for the crunches so may have to try with a barbell. Forgot how nasty a front rack carry can be.

Four Rounds Worked Out

I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.

Warm-up

  • 15:00 Airdyne (305 cals, 7.62 km)
  • Monster Walks

Strength

Back Squat

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×205

Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.

Conditioning

  • 4 Rounds
    • 5/5 Single DB Hang C&J (50/35#)
    • 10 Burpee Box Jumps (24/20″)
  • 5:00 Rest & Repeat

I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!

When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.

Midline

3 Sets

  • 30/30s Star Plank
  • 10 Evil Wheels

Oh boy, those star planks will get ya! Took me 6:35.

Take it Overhead

Not feeling sore anywhere. Out in the garage just before 4pm.

Warm-up

  • 10:00 Airdyne (190 cals, 4.9km)
  • Steamboats
  • Shoulder Press
    • 10×45#
    • 10×75
    • 5×95
    • 5×115

Strength

5 Sets

  • 5 Shoulder Press (125#)
  • 10 Lateral Raises (10# plates)

First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.

Conditioning

5:00 AMRAP — 1-2-3-4-5…

  • Burpees
  • HSPU

I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.

Accessory

4 Sets

  • 8/8 Kroc Rows (53# KB)
  • 6 Evil Wheels
  • 30/30s Single Arm Overhead Hold (53# KB)

I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.

I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

Little Break

Damn time change. So dumb. Went to 10am open gym.

Warm-up

  • Monster walks (red band)
  • Steamboats

Put the band around my knees for the monsters walks and it was definitely easier.

Gymnastics

Did some handstand walking for about 10 minutes. After not doing any for a month since my back tweak, I was having a hard time getting comfortable just kicking up.I got one out to 25 feet, but was starting to feel some strain in my back so didn’t do a full 15 minutes of work like usual. I need to just start practicing throughout the week at the gym to gain comfort.

Conditioning

4 Rounds

  • 25 cal Echo Bike
  • 20 Strict HSPU
  • 15 Strict Pull-ups
  • 10 Evil Wheels
  • 4:00 Rest

It was taking me about 1:15-1:20 on the bike and I was able to do 4×5 every round on the handstand push-ups. Pull-ups were all doubles with one triple each round. Had to limit the range of motion to be much shorter than I’d usually go for the evil wheels. My round times were 4:50, 5:16, 5:33, and 5:46.

PT

  • 15/15 Clamshells (4 positions)
  • 15/15 Fire Hydrants
  • 2x 15/15 Single Leg Step Downs (14″)

My left leg (the bad side) is so much weaker on those step downs. I’m feeling a little burnt out from doing the Big 3 every day in addition to all of the PT exercises, so I’m taking a little break for the rest of a the day. I have a session at the PT in the morning.

One Lunge at a Time

Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.

Warm-up

  • 3:00 Echo Bike (30 cals)
  • 2 Sets10/10 Leg Swings
    • 10 Toe Touches
  • 8 Pendlay Rows (45#)
  • 10 Bent Over Rear Lateral Raises (5# DBs)
  • 8 Pendlay Rows (75#)
  • 10 Bent Over Rear Lateral Raises (15# DBs)
  • 10 Cossack Squats

Accessory

4 Sets

  • 8 Pendlay Rows (95#)
  • 12 Bent Over Rear Lateral Raises (20# DBs)
  • 10 Goblet Cossack Squats (44#)

Those cossack squats are nasty.

Midline

3 Sets

  • 30s/30s Side Planks
  • 30 Plank Jumps
  • 6 Evil Wheels

Finished in 8:10.

Conditioning

400m Walking Lunge

Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!

Year of the Engine – Endurance

44:00 Run

I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.

Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.

Still a Little Sick?

On Thursday my abs were still a little sore from the previous Sunday or it might have been new DOMS from the 100 T2B on Tuesday. I walked 18 holes on the golf course. My hips felt tight after the round, which could have been from various movements in the Wednesday workout. I started feeling weak and rundown later in the evening and went to bed early. On Friday I felt shitty and took most of the day off from work, so obviously no workouts. Yesterday I seemed to be feeling better, but still a little off. I gave my body another rest day and was in bed at 10pm for the third day in a row. Went to open gym at 10am today, though wasn’t sure how I was feeling yet.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 4x5x225
  • MAX @ 225 (7)

This starts the second cycle of the program, using the week 4 weight as the new base. Crazy that every set was exactly the same as almost exactly 2 years ago to the day on August 12, 2017. Even the max reps set of 7 was the same, which is only 1 rep shy of my best with that weight! Honestly, I did feel really weak from being sick.

Conditioning

6 Rounds

  • 6 Burpee Box Jumps
  • 6 Bar Muscle-ups
  • 6 Burpee Box Jumps
  • 1:1 Rest

sigmunds-buttery-6-rounder.png
Got this one from Sara Sigmundsdottir and the Buttery Bros

img_3279With how I was feeling walking around and benching, I wasn’t confident going in to this workout. I haven’t had my heart rate up since Wednesday and I wondered if my muscle-ups would hold for every round. I felt pretty good starting out, but could feel the effects of the burpee box jumps toward the end of the 6 bar muscle-ups when I was losing some hip pop. The first round took 1:30, with each section taking 30 seconds. I didn’t expect that pace to continue, but to my surprise I did it twice more! Then the fatigue started to set in on the burpees and I rested a little before jumping on the bar. My other rounds were 1:59, 1:57, and 1:42; I was able to hammer through the final burpees. Finished at 18:34 and was happy to do every set of bar muscle-ups unbroken. I’d like to try that one again when I’m feeling good. My back was feeling tight as the rounds went by.

Accessory

5 Sets

  • 5 Evil Wheels
  • 7/7 Half Kneeling Bottoms Up KB Press (35#)
  • 5/5 Single Leg Lateral Box Step-ups (30″)

I definitely felt tired after the workout. I used an ab roller for the evil wheels instead of a barbell. Since it was fewer reps I went up to 35# (I’ve always used 26#) on the kettlebell presses and survived.

After relaxing through the day, I got outside for two hours of yard work in the evening. Wanted to do an Engine Builder workout, but I don’t think it would have been smart.

One Left

Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.

Year of the Engine – Polarized

18:00 Airdyne

**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.

I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).

Accessory Warm-up

4 Sets

  • 30s Handstand Hold
  • 20s L-sit
  • 10 Barbell Curls (45-55-65-75#)

Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.

Conditioning

12:00 Time Cap

  • EMOM – 30 DU
  • 100 Goblet Squats (70#)

This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!

More Accessory

4 Sets

  • 30s Double KB OH Hold (44# KBs)
  • 20 Wood Choppers (30# DB)
  • 10 Pendlay Rows (115#, supinated)
  • 5 Evil Wheels

Those holds are so good for shoulder mobility.