Calf Strikes Again

Warm-up

  • 20 PVC Passes
  • 3 Sets
    • 40′ Tip toe Walk
    • 10 Calf Raises

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (93#)

Conditioning

10 Rounds (each)

  • 30 Double Unders
  • 5 Burpees

Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.

Midline

3 Rounds

  • 20 Leg Lifts
  • 20 OH DB Crunches (60#)
  • 14 Plank DB Pull Throughs (60#)

Good one from IBEX. Took me 7:16.

Cardio Pumped Back

Last night we finished up with the rocks around the outdoor gym area. This morning spent several hours organizing the non-gym side of the garage.

Conditioning

We went for the run around the soccer fields and back home, which is 2.72 miles. We did it in 28:30 today which is about 90 seconds better. Brandi was feeling good, but I was dying because I hadn’t eaten enough. Slammed a coke and had some rice cakes when we got home.

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

Not much rest here because you went again as soon as the other person got off the rower. Really felt the burn with the dumbbells.

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (104-104-93-93#)

Same thing here with slightly more rest because the calories take longer. This one really stung though and I had to drop weight even though I’d already gone lower than I usually would.

These supersets were an idea I came up with and they worked much better than I ever expected. Will have to keep them in the rotation for a bit.

Poor Pull-ups

I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Did I mention my upper body is shot? Only got 6-3-6-5.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

Did these with the wide bar.

Conditioning

5 Rounds

  • 1:00 Sandbag Hold (100#)
  • 300m TrueForm Run
  • 1:00 Plank
  • 1,000m BikeErg

We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.

30 Minute Back

Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

My upper body is beat from the chest workout. Only managed to get 8-7-7-6.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (104-115-115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

We used double handles.

Conditioning

  • 24-16-8
    • Step-up (24″)
    • V-up
  • 3:00 Rest
  • 24-16-8
    • PVC Sit-up
    • Plyo Lunge

Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.

Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!

On a Summer Thursday

The outside of my hips are feeling that squat superset again and my upper body is kind of tired. Golf was rained out today, so getting in a workout since we’re heading out of town for vacation tomorrow.

Warm-up

3 Rounds

  • 1:00 BikeErg (450-475-500m)
  • 10 Scap Pull-ups
  • 10 PVC Passes
  • 10 HR Push-ups

Oh man was I feeling it during the push-ups!

Back & Arms

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 EZ Bar Curls (66#)

I could really feel my biceps from yesterday.

3 Sets

  • 10 Pendlay Rows (105#)
  • 10 Double DB Skull Crushers (35#)

Conditioning

5 Rounds

  • 1:00 Burpee Box Jump Overs (24″)
  • 1:20 Rest

I did 13-14-14-14-15. Originally I wrote it with 1:00 rests, but we shared a space, so I put 10 seconds of transition in between us so we could swap out the box height. The rest turned out to be just right.

Burpees and Push-ups

Walked 18 holes yesterday and mowed the lawn at night. My legs are getting sore in some new places from that DLB stuff.

Back & Arms

3 Sets

  • 12 Double Handle Lat Pulldown (104-104-115#)
  • 12 Dumbbell Curls (25#)

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 French Press (50#)

Drop Sets

  • 8 Incline Back Fly (40# DBs)
  • 4 MAX Sets
    • 10 @ 35#
    • 10 @ 30#
    • 10 @ 25#
    • 14 @ 20#

Much better starting out heavier for this drop set type stuff. Still nasty though.

Conditioning

5 Rounds

  • 50m Sandbag Carry (100#)
  • 12 Burpee
  • 16 OH Crunch (40# DBs)
  • 20 Push-up

Fell in to a pace and picked it up at the end. I went 10-5-5 on every set of push-ups, which was tough. Finished in 14:28.

Then we spent an hour digging the final post hole for the outdoor gym area.

Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

  • alt Side Crunches
  • Superman
  • K2E
  • Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

Unbroken 20s

We were going to go out for an easy run and do push-ups throughout, but it started raining. Out in the garage around 4:30.

Conditioning

4 Rounds

  • 2:00 TrueForm Run
  • 20 Push-ups
  • 2:00 BikeErg
  • 20 Push-ups

Started out standing on the bike in the first round but we quickly decided that was not a good idea to continue. I managed to do every set of push-ups unbroken, which was surprising. My distances were 0.38 – 0.41 – 0.43 – 0.45 km on the TrueForm and 1,032 – 1,056 – 1,059 – 1,086 meters on the bike. That has hard!

Back

3 Sets

  • 15 Lat Pulldown (104-93-93#)
  • 15 Lean back Lat Pulldown (104-93-93#)

3 Sets

  • 15 Straight Arm Pulldown (49#)
  • 15 Incline Back Fly (20#)