0.3 km TrueForm Walk 721m Row 20 PVC Passes Chest & Back
Incline Bench Press
10×45 5×95 5×125 5×145 5×150 5×155 5×160
We used an aggressive incline today.
12 Incline DB Fly (15-15-20#) 12 Incline Bat Wing Fly (15-15-20#)
12 Incline Back Fly (25#) MAX Ring Rows (10-8-8)
12 Seated Rows (wide, 115#) 8/8 Kroc Rows (50#)
I’m posting this the next morning and realized I don’t really look things up in BTWB anymore, so I cancelled my subscription and will stop double posting my workouts.
We were busy so had a few days off from the gym.
10-9-8-7-6-5-4-3-2-1 Plate Curl (35/25#) 10-9-8-7-6-5-4-3-2-1 OH Tricep Extension (35/25#) OH Plate Hold (35/25#)
10 Incline DB Bench (25-30-35#) 10 Incline Fly
10 DB Pullover (50#) 15 Push-up
Much later for us on a Sunday, around 3pm, but we had a busy morning.
Definitely not my idea! I went 2×6 and 6×5.
12/8 cal Row 12 Incline DB Back Fly (20#) 12/8 cal SkiErg 12 Double Handle Pull to Chest (60#) 15/10 cal BikeErg 50m Farmer Carry (60#)
Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.
26 Swimmer Crunches 26 Crunches 26 Leg Lifts 26 Single Leg Lifts 26 Plank Hip Dips
Ouch! Took me 8:21.
Yesterday I walked 18 holes with the temperature in the mid 80s and my score in the high 80s. Workout at the usual 4pm.
I did 1,134 – 1,142 – 1,145 – 1,150 – 1,155 – 1,176 meters.
15 Incline DB Bench (40#) 15 Incline DB Fly (20#)
15 Batwing Fly (incline, 10#) 15 DB Peck Dec (20#)
Decided we should cut it short with the thrusters tomorrow for the Pair UP ThrowDOWN workout.
30 Swimmer Crunches 30 Crunches 30 Leg Lifts 30 Single Leg Lifts 30 Plank Hip Dips
Finished in 9:02, 1:01 faster than the first time we did this with 30s!
My shoulders and back (lower and upper) are really tight this morning. Out in the garage at 11.
10 Incline Bench Press (45#) 4 Sets 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#) Conditioning
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.
My back was tight getting out of bed this morning, my legs are feeling yesterday for sure, and my shoulder is shit. I hit 100% of my sleep need though! Out in the garage at 3:30.
3:00 SkiErg (695m) Crossover Symmetry Activation Chest & Triceps
Incline Bench Press
10×45# 10×75 15×95 12×115 10×125 8×135
15 Incline DB Bench Press (45# DBs) 12 Incline Fly (25# DBs) 10 Incline Plate Press (35#)
I’m so glad I didn’t grab the 50s! With heating up the garage, a lot of the equipment gets condensation, so those plate presses got sketchy.
12 DB Pull Over (50-60-60#)
Couldn’t even support myself on the rings so super setting with MAX Strict Ring Dips was a no go. ☹️
12 Tricep Pulldown (rope, 60-65-65#) 12 EZ Bar Skull Crusher (56-61-66#) Conditioning
E3M – 4 Rounds
I fucked up trying to coast in way too early on the last two rounds. Otherwise I think I would have had negative splits. Live and learn. My times were 1:35.0, 1:34.7, 1:35.5, and 1:35.0.
I planned to do Crossover Symmetry Recovery, but I was wiped out after those rows.
I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.
5:00 TrueForm Run (0.8 km) Crossover Symmetry Activation Chest & Triceps
10/10 Landmine Floor Press (65-70-75-77.5#) 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)
Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.
10 Incline Bench Press (95-95-110-110#) 10 Overhead Tricep Extension (rope, 49-49-54-54#)
The extensions weren’t great with my shoulder either, but the incline bench was fine.
12 Incline Fly (25# DBs) 12 French Press (50# DB) Conditioning
10 Strict Chin-ups 20 Squat Jumps 10 DB Push Jerks (50# DBs) 10 DB Box Step Overs (24″, 50# DBs)
I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.
Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.
My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.
3:00 SkiErg (678m) 3 Sets 12 DB Combo Shoulder Raises (front + lateral, 8#) 4 Wide Push-ups 4 Push-ups 4 Diamond Push-ups 10 PVC Passes 4/4 Landmine Bench Press (45#) 5 Russian KBS (53#) Chest & Triceps
10/10 Landmine Bench Press (65-70-75-80#) 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)
I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.
10 Incline Bench Press (45-95-105-115-120#) 10 OH Tricep Extensions (rope, 38-49-49-49-49#)
12 Incline Flys (25# DBs) 12 French Press (60-60-60-50# DB)
I probably should have gone with 50 the entire way.
MAX Wide Push-ups 1:00 Rest
Not a fan of these with my shoulders. Managed 26-20-18.
30 Double Unders 15 Air Squats 10 Heavy Russian KBS (70#)
My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.
Sore from yesterday already. Chilly this morning, but got started at 9:30.
140 Double Unders 700m Run
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.
Handstand Balance Breakthrough
I did 10-10 for the swings and 4-8-8-8-6-6 for the shifts. Those are hard and balancing on my right arm is much worse than on my left.
Back & Chest
10 Incline DB Bench Press (60# DBs) 10 Incline DB Row (45# DBs)
Nice to have the heavier dumbbells. It was hard with the 60s.
10 Bench Press (175#) 10 Pendlay Row (Supinated, 135#)
Wouldn’t have made it much heavier for bench than the 175. Haven’t done the supinated rows in a long time. Brandi and I swapped who programs legs and chest/back to switch things up.
10 Incline DB Fly (40#) 10 Seated Cable Row (handles, 120-120-126#)
These cable rows keep feeling better, which I think is a good sign for my muscle-ups.
10/10 Standing Cable Crossover (facing sideways, 27#) MAX Inverted Bar Rows (16-14-12)