Too Much Caffeine

I had a solo round of golf walking 18 holes yesterday. Had to camp under a tree on the 9th for about 30 minutes and still finished in just over 3 hours.

Warmed up with a few reps of various movements and some PVC stuff. I had another (partial) cup of coffee about an hour before the workout and it was a bad idea.

Chest, Triceps, Shoulders, and Conditioning

I started on the movements and B started on the cardio parts.

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 10 DB Bench Press (20/35# DBs)
    • 10 DB Flys (15/25# DBs)

Much better weight choices for me this week. Tried jump up/back burpees in set two for the first time in awhile. Gassed me.

3 Sets

  • Partner A: 75 Jump Rope
  • Partner B:
    • 10/15 Banded Uppercut Chest Fly (red CS)
    • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

I messed up doing 15 reps of the banded movement on the first set, so stuck with it. The push-ups are really hard at this point.

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 8 Front Raise + Lateral Raise (5/8# DBs)
    • 8 [Seated] Arnold Press (12/25# DBs)

Stepped back and jumped up on every set of burpees.

3 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 10 DB Upright Rows (15/25# DBs)
    • 10 DB Around the World (5/8# DBs)

2 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 15 DB Skull Crushers (15/25# DBs)
    • 15 French Presses (25/30# DB)

Went back to step back/up burpees.

2 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 15 OH Tricep Extensions (rope on cable pulley, 27#)
    • 10 Diamond Push-ups

I wont 4-3-3 on both rounds of push-ups. We finished over four minutes faster in 31:53. Sitting here shortly after the workout and haven’t felt like this in quite some time.

Low Bar Muscle-ups

Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.


  • 5:00 Airdyne (99 cal, 2.51 km)
  • Steamboats
  • 5 Wide Grip Bench Press (45#)
  • 5 Bench Press (45#)
  • 5 Close Grip Bench Press (45#)

Strength / Accessory

3 Sets

  • 10 Wide Grip Bench Press
  • 10 Bench Press
  • 10 Close Grip Bench Press

I used 95-105-115# and it made me feel so weak. Haha!!

3 Sets

  • 12 Underhand DB Bench (45#)
  • 24 Single Arm Underhand DB Fly (20#, standing, alternating)

3 Sets

  • 10 Z Press (30-35-35# DBs)
  • 10/10 Half Kneeling Windmill Press (25# KB, 35-35# DB)

Nasty superset.

4 Sets

  • 10 Front to Lateral Raise (8# DBs)

Wouldn’t really want to go much heavier than that to keep safe.

Was screwing around on the pull-up bar that I lowered since adding the one built from pipe and realized I can do jumping bar muscle-ups in a workout!


12:00 EMOM (45s Work)

  • cal BikeErg
  • Parallette HSPU (4” deficit)
  • T2B
  • 50m Farmer Carry (70# & 53# KBs)

I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.