Tag: Hammer Curl

Broken Streak

Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.

Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!

Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.

Hybrid Push Only

  • 3×10 Pull-ups
  • 3×20 Rack Chins
  • 3×20 Supinated Close-grip Lat Pull-downs (green bands)
  • 3×15 Hammer Curls (15-20-25#)
  • 3×20 Shoulder IYTs (CS Purple)

I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.

Conditioning

20:00 AMRAP

  • 10 Pull-ups
  • 5/5 Single Arm Front Rack Squats (25# KB)
  • 100m Ski Erg
  • 5/5 Suitcase Deadlifts (70# KB)
  • 10 H2H KBS (50#)

I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.

I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.

Pegboard Pull-ups

Sore all over from “Barbara”!! Quads, obliques, abs, lats, scaps, delts, and biceps. Did I forget anything? My early in the week plan for yesterday was to get in the Push-Only Pull-up day, but obviously that wasn’t going to work after that workout, so I had bumped it out until today. Got out in the garage at night after work. Thought I’d mix things up a bit and get some use out of the pegboard.

  • 3×15 Pegboard Pull-ups (3×5 each round)
  • 3×15 Rack Chins
  • Uneven Pegboard Pull-ups
    • 2×6/6
    • 2×4/4
  • 3×20 Hammer Curls (15#)
  • 3×20 Should IYTs (purple Crossover Symmetry)

Pump!! I really need to use the pegboard a lot more since I have it. If my previous uses have taught me anything, I’m going to be extremely sore for the next few days.

The Performance Plus programming fit in pretty well today…

5 Sets

  • 6 Russian Push-ups (video)
  • 6/6 Half Kneeling DB Press (40#)

Wow, I thought I was taking it easy picking 40#. Weak ass!! Supposed to be bottoms-up KB presses, but I have none at home. I could bring my 50# one home but that’s too heavy anyway.

Conditioning

  • 20:00 Airdyne

Aerobic work, but the damn Garmin was reading a heart rate of 101 again. Starting to really piss me off. I did 7.39 miles (11.89 km) for 568 calories. Thought about running, but it was already getting pretty dark outside. Good excuse anyway.