My shoulders and back (lower and upper) are really tight this morning. Out in the garage at 11.
10 Incline Bench Press (45#)
8 Incline Bench Press (95-105-115-125#)
12 DB Pullover (50#)
15 Incline DB Bench Press (40#)
12 Incline DB Fly (20#)
10 Incline Plate Presses (35#)
30:00 AMRAP – Partner
4x 3/2 Strict Pull-ups
12 Seated Leg Lifts over DB
12 OH Crunch (55# plate)
2×10 Lunges / DB RDLs
2x 8/5 cal BikeErg (standing)
This was a good sweater and those pull-ups were hard. The way this worked was B and I alternated between me doing 3 pull-ups and her doing 2 until we each went twice. Then we each did 12 leg lifts and 12 crunches. I did 10 lunges and she did 10 RDLs, twice. Then we each got on the bike twice doing 8/5 calories respectively. It was a really good variation.
Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.
3:00 TrueForm Run (570m)
10 Cuban Rotations (15#)
10 Band Rear Delt Pull Apart (red)
10 Air Squats
Chest & Triceps
10 Incline DB Bench Press (50-60-60-60#)
10 Tricep Pulldown (rope, 60#)
10 DB Pull Over (50-50-60-60#)
10 Close Grip Bench Press (115-115-115-125#)
10 DB Fly (35#)
10 EZ Bar Skull Crushers (66#)
I did 40-20-20 and it burned!
4 Rounds (IGYG)
18/12 cal BikeErg (standing)
30 Plyo Lunges
Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.
I walked two minutes on the TrueForm to try and flush out my legs a little.
Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders
When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.
I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.
I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.
Sweet, WHOOP even recognized it was a duathlon(ish)!
Brandi didn’t make it home in time, so I hit a second session solo at 6pm.
Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Was not a rest day! Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. We worked from before 8am to after 8pm without much break time.
Fitnessed at noon today.
Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.
8 Incline DB Bench Press (45#)
8 Incline DB Chest Fly (25#)
8 Incline DB Bench Press (45#)
10/10 Dead Bug Single Arm Bench Press (50# DB)
10 Decline Push-ups
10 Straight Arm Lat Pulldowns (60#)
10 Bent Over Back Fly (35# DBs)
10 Lat Pulldowns (115#)
10/10 Kroc Rows (40-45-50#, alt elbow in/out)
50/50m Single Arm OH Carry (50#)
30 Russian KBS (70#)
100m Sandbag Carry (100#)
12/12 Side Plank Row (cable, 30#)
This was like an old school strongman metcon. Nice change up for the core work.
With rain in the forecast pretty much all day today I walked 18 holes yesterday and shot another good score. Should I be afraid I’m using it up so early or excited for how good the rest of season could be? My left calf/achilles is still bothering me. Out in the garage at 1:30.
10 Deadlifts (45#)
10 Deadlifts (95#)
10 Deadlifts (135/95#)
10 Russian KBS (70/53#)
I was thinking somewhere around six rounds would be good for this and I was pretty close. Kept everything unbroken and nearly got through seven, with 6+34. That was a lot of back work and I could feel the first deadlift rep each set when I wasn’t setup properly. So I went slow on the bar, making sure to be solid.
10 Incline DB Bench Press (45°)
10 Incline DB Bench Press (30°)
10 Incline DB Bench Press (15°)
10 DB Bench Press
Big 40 rep superset!! Had no idea what weight to use and I lowered a couple of times before starting. Ended up using 20-25-30-30 pounds and I’m pretty sure I wouldn’t have been able to make it through a set with 35 pounders!
10 Standing Snow Angels (8# DBs)
10 Banded Face Pull (red each arm)
I had planned to hit some push presses but my upper body was shot and my back was feeling that workout a bit, so I settled on these movements instead.
No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.
That’s my 3RM, which was set about 3 months ago.
Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though. 2.5 7.5# under my 3RM.
15/15 Pallof Press (CS Blue)
20 alt Incline DB Bench Press (50#)
3×10/10 Tricep Extensions (30#, single arm)
3×10 Landmine Twists (45# bar + 40#)
The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.
2 Minute Challenge
2:00 AMRAP – DU
I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.