All of the Dumbbells

At 4pm, not too long after getting back from a day+ trip to my brothers to help him with electrical work.

Warm-up / Conditioning

  • 700m Run
  • 1,000m Row
  • 700m Run
  • 1,000m SkiErg

I think I pulled around 1:55 on the rower and 2:08 on the SkiErg.

Handstand Balance Breakthrough

  • Wrist Warm-up
  • Kick-ups (goal: land soft on wall and come down)
    • 2×5 (bad leg)
    • 2×5 (good leg)
  • 1:00 45° hollow hold
  • 45s 45° hollow hold
  • 1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (w/ finding balance)

I’m using the four week program we did as a base to create another four weeks as phase two. Stepping things up and adding in things I’ve found from other handstanders.

We were both extremely surprised how kick-ups went on our bad legs. We’re really getting the feel for how much power is needed to get up to vertical.

Back & Chest

3 Sets

  • 8/8 Landmine Single Arm Floor Press (45 + 50#)
  • 8/8 Kroc Row (70#)

3 Sets

  • 10 Weighted Ring Dips (25#)
  • 10 Close Grip Chin-ups

3 Sets

  • 8 Dumbbell Fly (40# DBs)
  • 8 Lat Pulldowns (126#)

DB Bench Press

  • 12×60#
  • 8×50
  • 8×40
  • 8×35
  • 8×30
  • 8×25

In the style of doing drop sets, but with prescribed rep counts for every set. Do the 12, pick up the next dumbbells, and right in to the next set until all sets are completed. I make a smart move skipping over the 45s. When I picked up the 40s they felt really light though and I busted out my reps. As I got towards the end of the 35s and through the finish it was a burn though.

Lucky 7s

I don’t think I’d mentioned it, but my WHOOP sensor died this week. They’re sending me a new one, but I feel so naked without it! I think I got a good night of sleep, but who really knows without the data to prove it. haha In the garage at 9:30.

Conditioning

  • 7:00 BikeErg (3,562m)
  • 7:00 Row (1,786m)
  • 7:00 SkiErg (1,621m)

Then we did some handstand kick-ups after measuring like we should have last week, and did one here and there between sets.

Back & Chest

3 Sets

3 Sets

  • 10 Weighted Ring Dips (20#)
  • 10 Wide Grip Pull-ups

3 Sets

  • 8/8 Decline Static Bench Press (50-60-60#)
  • 8 Lat Pulldowns (126#)

3 Sets

  • 8 Chest Fly (40-45-45# DBs)
  • MAX Ring Rows (18-14-12)

Bring it Back

Pulled the bikes out on the back patio at 9:30.

Conditioning

30:00 Airdyne (AD2)

I haven’t been on the Airdyne in a long time and always tend to use the BikeErg now. Figured I’d change things up. Went 16.36km with 706 calories.

Chest

6 Sets

  • 20s Banded Ring Push-ups (red)
  • 40s Rest

I did 12 reps each time. This didn’t feel great on the outside of my arms, which were all rubbed up from the straps doing ring dips yesterday.

Bench Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 10×195
  • 8×205
  • 6×215
  • 4×225
  • 3×235
  • 2×245
  • 1×255 (fail)

Brought out this 10-8-6-4-3-2-1 bench workout I used to do with my buddy Tom over 15 years ago. The idea is to be near failure on every set. Glad I decided to drop down from my planned starting weight. I gave up mentally before even unracking the bar with 255. Too much negative self talk after being afraid at 245.

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It was bench day!

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Back

5 Sets – EMOM

  • MAX Weighted Strict Pull-ups (40# vest)

Went better than expected, but was really hard! I did 6-4-4-3-3.

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12/12 PVC Parallette Kroc Rows (53# KB)

3 Sets

  • 12 Lat Pulldowns (104#)
  • 12 Seated Bent Over Back Flies (30# DBs)

Used the new pulley system and made it work for today. So nice to have a real weight stack. Now it’s time to take it all back apart and make some more improvements.

Moving Gingerly

My back is tender, sore, and tight after the tweak. Out in the garage at 9:30.

Conditioning

25:00 BikeErg

Went 12,515 meters and felt good, increasing the pace over the time. I really feel good on the bike during these longer sessions.

Back

3 Sets

  • 12 Decline Lat Pulldowns (100#)
  • 12/12 Kroc Rows (on Parallette, 35# KB)

3 Sets

  • 12 Barbell Pullovers (45#)
  • 16 alt Renegade Rows (50# DBs)

5 Sets w/ Drop Sets

  • 8 Incline DB Back Flies (50#)
  • 4 Drop Sets (45-40-35-30#)

Last time, on July 5th, I did 10-8-8-12 with 5# less per set. Today I did 8-8-8-10 for the drop sets. It sucked right from start with the 50 pounders.

Chest

Warmed up by doing 12 supinated bench press with 65# loaded.

3 Sets

  • 12 Supinated Bench Press (135#)
  • MAX Diamond Push-ups (16-14-12)

The push-ups were the movement that aggravated my back the most if I wasn’t keeping a solid position.

3 Sets

  • 8/8 Single Arm DP Bench Press with hold
  • 8 DB Bench Press

I used 40-45-45# and would not have made it with 50# dumbbells.

Tried to do some of the core movements and they didn’t feel good, so we skipped core work again. Maybe we’ll do some tomorrow at the track.

AC-less

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.

Conditioning

20:00 BikeErg

Real easy pace today out on the back patio. It was hot in the sun. Went 9,548 meters.

Chest

3 Sets

  • 8 Incline DB Bench Press (45#)
  • 8 Incline DB Chest Fly (25#)
  • 8 Incline DB Bench Press (45#)

3 Sets

  • 10/10 Dead Bug Single Arm Bench Press (50# DB)
  • 10 Decline Push-ups

Back

3 Sets

  • 10 Straight Arm Lat Pulldowns (60#)
  • 10 Bent Over Back Fly (35# DBs)

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10/10 Kroc Rows (40-45-50#, alt elbow in/out)

Midline

3 Sets

  • 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.

Matched with Chin-ups

Sore. All. Over.

Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.

massage-gun

I jumped on the bike early and we got started with the meat of our workout at 10am.

Warm-up

  • 20:00 BikeErg (10,461m)
  • 40 PVC Passes
  • Steamboats

Test

MAX Strict Chin-ups

I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.

Back

4 Sets

  • 10 Straight Arm Lat Pulldowns (50#)

Used open palms and a grip width similar to bar muscle-ups.

4 Sets

  • 10 Wide Grip Lat Pulldowns
  • 10 Lay Back Lat Pulldowns
  • 10 Supinated Close Grip Lat Pulldowns

Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!

4 Sets

  • 10 Prison Back Fly (20-25-25-25# DBs)
  • 10/10 Elbows Out Kroc Row (35#)

The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.

5 Set Drop Set

  • 8 Incline Prone DB Rows (50#)
  • 4 Max rep Drop Sets (45-40-35-30#)

Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (25#)
  • 12 Crunches w/ pause (30# DBs)
  • 7/7 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Took the first three movements up a notch. Front rack carries are so good/bad!

Up to Twelve

It was nice to get out of town and see my Dad yesterday, walking 18 holes together. Today I was out in the garage early for some cardio (love the new BikeErg!) before a 10am start.

Warm-up

  • 15:00 BikeErg (7,832m)
  • PVC Passes

Wheeled the bike out back in the sun again. Increased pace every five minutes.

Back

4 Sets

  • 12 Straight Arm Pull Down (45#)

Use open palms, which forces you to engage your lats more because you can’t “pull down” with your arms.

4 Sets

  • 12 Wide Grip Lat Pull Downs (80#)
  • 12 Behind Neck Lat Pull Downs (80#)
  • 12 Close Grip Lat Pull Downs (80#)

My bright idea to go from sets of 10 to 12. Idiot!

4 Sets

  • 12 DB Pullover (50#)
  • 12/12 Kroc Rows (53#)

5 Set Drop Set

  • 8 DB Back Fly (40# DBs)
  • 4 Max rep Drop Sets (35-30-25-20#)

I did twelve reps for the first three drop sets and then hold on for a whopping 20 reps.

Skills

I helped Brandi with some bar muscle-up drills and worked on ring false grip and a strict muscle-up a bit with the rings at ring dip height. The false grip is so uncomfortable!

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (20#)
  • 12 Plate Crunches w/ pause (55#)
  • 5/5 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Improved the knee-in movement by getting some straps  to use around my feet instead of the band I used last week. I’d like to go even heavier for the crunches so may have to try with a barbell. Forgot how nasty a front rack carry can be.

Sunday is For Back

I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.

Warm-up

  • 15:00 Airdyne (319 cals, 7.79 km)
  • Monster Walks
  • 20 PVC Passes

Sunday is going to be focused on back for awhile.

4 Sets

  • 12 Lat Pull Downs (90#)
  • 12 DB Pullovers (40-50-50-50#)

The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.

4 Sets

  • 12 Seated Horizontal Banded Rows (2x red)
  • 12 Seated Back Fly (30#)

This combo was probably the toughest of the day.

4 Sets

  • 12 Straight-ish Arm Banded Pull Down and Backs (2x red)
  • 12/12 Single Arm Seated Banded Pull Downs (red)

4 Sets

  • 12/12 Cross Body Single Arm 90 (15#)
  • 12/12 Kroc Row (elbow out, 30#)

I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!

Gymnastics

4 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.

Midline

4 Rounds

  • 10 Push-up w/ reach across and move dumbbell (50#)
  • 40 Hollow Flutter Kicks
  • 20 Floor Wipers (45# plate)

I was able to keep everything unbroken. Took me 7:30.

It was a monster session over 2.5 hours with my time on the bike.

10 Max Sets

Another really solid sleep. My body feels good. Out in the garage at 4pm.

Warm-up

  • Steamboats
  • 20 PVC Passes
  • Dead Hang

Strength Conditioning

10 Rounds

  • MAX Strict Pull-ups
  • 2:00 cal Airdyne

Took 30-31 minutes, which is kind of what I expected after writing down my scores each round and transitioning between stations. Much harder than I expected though. I was doing 73+ RPM on the bike throughout. I got 15-11-10-9-8-8-8-7-7-7 pull-ups (90 total) and 54-55-55-56-57-58-58-58-58-60 calories (569 total). Can’t believe I didn’t look up my strict pull-up PR, because I matched it here with the 15 and know I could have squeezed out one or two more. Damn it!

Accessory

5 Sets

  • 10 Seated Horizontal Rows (40-40-50-75-75#)
  • 6/6 Kroc Rows (70#)

Take it Overhead

Not feeling sore anywhere. Out in the garage just before 4pm.

Warm-up

  • 10:00 Airdyne (190 cals, 4.9km)
  • Steamboats
  • Shoulder Press
    • 10×45#
    • 10×75
    • 5×95
    • 5×115

Strength

5 Sets

  • 5 Shoulder Press (125#)
  • 10 Lateral Raises (10# plates)

First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.

Conditioning

5:00 AMRAP — 1-2-3-4-5…

  • Burpees
  • HSPU

I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.

Accessory

4 Sets

  • 8/8 Kroc Rows (53# KB)
  • 6 Evil Wheels
  • 30/30s Single Arm Overhead Hold (53# KB)

I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.

I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs