Same Leg, Different Assailant

Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.

Warm-up

  • 25:00 BikeErg (12,750m)
  • 20 PVC Passes

2020-06-21-bike-erg

The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.

Test

MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.

Back Day!

4 Sets

  • 8 Strict Chin-ups

Why are these so hard?

4 Sets

  • 10 Lat Pulldowns (105-105-110-115#)

Switching things up and going heavy for a few weeks.

4 Sets

  • 10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)

4 Sets

  • 10 Seated Cable Rows (double handles, 90#)

5 Set Drop Set

  • 8 DB Incline Back Fly (45# DBs)
  • 4 Max rep Drop Sets (40-35-30-25#)

I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.

Midline

4 Sets

  • 8/8 Twisted Weighted Crunches (w/ pause, 75# barbell)
  • 50 OH Hollow Flutter Kicks (75#)
  • 15s RKC Plank
  • 100m Farmer Carry (83# handles)

I finally used the handles I bought three months ago! I was thinking they were 75# carries, but had forgot about the weights of the handles, which are 8# each.

While getting out some jerk blocks as a resting place for the handles, I dropped one down the same leg I got bit by the bike with the other day. Hurt so bad and had a big goose egg right away.

drop-jerk-block-on-leg

Now heading to Leaman’s Apple Barn to get treats for one of their Cider Sundae Fundays!

All I Want is a Night of Sleep!

I went to bed just after 9 last night but woke up around 2 or 3 again. Finally quit trying to sleep around 5:40 I think. Went down for breakfast after 7 and then took an hour nap. Was in the fitness center by 10.

tryp-wyndam-dubai-fitness-center.jpeg

Accessory

4 Sets

  • 8 Lat Pulldowns (70-70-77-84 kg)
  • 12/12 Kroc Rows (20kg)

Used a machine for the pulldowns and I remembered to keep my shoulder blades pulled down for the rows.

Midline

Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds
  • 1:00 Rest
  • 1 x 20 seconds

Someone was hogging the adjustable bench, so I moved the planks up in the order.

Strength

10:00 EMOM (alt)

  • 10 Incline DB Fly (16kg)
  • 14 HR Push-ups

Conditioning

10:00 Stationary Bike

I set a higher level so I had to use a lot of leg drive and a lower RPM. Did 4.98 km and 148 calories.

Gymnastics

5 Rounds

  • 40s Handstand Hold
  • 50s Rest

Came back to my room for these since there is no spot in the fitness center. Decided to switch it up and give facing the wall a break, which I think has been making my neck tight. When I kick up I can feel how extremely tight my neck and shoulders are. These got really tough.

Running on Fumes

I was exhausted when I hit the pillow at 10:30 last night, but was wide awake at 3:30am and couldn’t get back to sleep. Decided I wouldn’t nap today, hoping it will lead to a proper night of sleep. It’s a really windy day so not great for exploring the city when sand keeps getting in your eyes. Went to the fitness center at 11am.

dubai-airbnb-fitness-center.jpg

5 Sets

  • 8 Lat Pull Downs (60-60-65-70-75 kg)
  • 8/8 Kroc Rows (65# DB)

I used a pull-up grip width for the lat pull downs, hoping to work the same pulling muscles in a different way.

10:00 EMOM (alt)

  • 8 Incline DB Fly (25-25-30-35-45#)
  • 8 DB Bench Press (65#)

Really had no clue what to use for the fly and obviously started too conservative. The bench presses were challenging though.

10:00 EMOM (alt)

  • 16 Weighted Lunges (30# DBs)
  • 20 Plank Jumps

This got me breathing a lot harder than I expected.

10 Sets

  • 12s RKC Plank
  • 20s Rest

If you do these right you really start cramping and almost feel like you’re going to puke.

10:00 Stationary Bike

Got 225 calories and 6.7 km.

Was in there just over an hour. Was feeling pretty exhausted as I went through this work, especially when I got to the lunges and plank jumps.