After a Skipped Saturday

Had a busy day yesterday so it ended up being a full rest day. Out in the garage at 10am.

Back

3 Sets

  • 10 Seated Cable Row (115-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54#)

3 Sets

  • 10 Lat Pulldowns (115-120-126#)
  • 10 Underhand Lat Pulldown (115-120-126#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Conditioning / Midline

  • 3 Rounds
    • 500m Row
    • 12/12 Side Bends (70# KB)
    • 20 Seated Leg Lifts over DB
    • 24 Russian Twists (35# DB)
    • 35s Hollow Hold
  • 1,500m Row

Combined things together to save time and it worked out well. I was around a 1:55 pace for the 500s and then 1:53.5 for the 1,500.

2021 Valentine’s Day

Out in the garage around 10:30 with my Valentine.

Back

3 Sets

  • 10 Seated Cable Row (115-126-126)
  • 10/10 Seated Single Arm Cable Row (49-54-54)

3 Sets

  • 10 Lean Back Lat Pull Downs (126)
  • 10 Underhand Lat Pull Downs (126)

3 Sets

  • 10 Incline Straight Arm Pull Downs (71)
  • 10 Forward-facing Incline Cable Pull Downs (82-93-104)

This was a DLB superset.

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12-11-11-11)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (9-9-9-10)
  • 10s Rest

My upper abs were on fire during the last two sets of PVC sit-ups and they were already sore in the evening.

Back Scare

When I got up to pee a couple times during the night I couldn’t stand up straight and even when I woke up for good my back wasn’t great. Was just like a back tweak. After sitting and drinking my coffee I felt pretty fine though. I spent two hours in my workshop milling up some boards and then hit a workout at noon today.

Warm-up

  • 3:00 TrueForm Run (0.49 km)
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 60-65-65-65#)

4 Sets

  • 10 Seated Cable Row (115-120-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

3 Sets

  • 10 Lean Back Lat Pulldown (104-115-115#)
  • 10 Reverse Seated BTN Lat Pulldown (104-115-115#)
  • 10 Underhand Lat Pulldown (104-115-115#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 60-65-65-65#)
  • 10 High Pulley Underhand Row (rope, 60-65-65-65#)
  • 10 Banded High Pull (green)

Midline

3 Sets

  • 10 alt Hanging Straight Single Leg Raises (5# ankle weights)
  • 10/10 Hanging Oblique Knee Raises (5# ankle weights)
  • 40 Hollow Scissor Kicks (5# ankle weights)
  • 6/6 Hip Abducted Evil Wheels

Spent close to three more hours in the workshop later on, which I think my legs will feel tomorrow. I felt a twinge in my back a few times through today’s workout, but otherwise I would never believe how I felt early this morning.

Last Day of Holiday Vacation

Spent several hours yesterday sitting on the floor of my hobby room, organizing and working on stuff. Don’t seem to be experiencing any adverse effects from it or yesterday’s workout. My triceps are still sore and feeling some in my chest too. Out in the garage by 1:30.

Warm-up

  • 5:00 SkiErg
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 10 Seated Cable Rows
  • 10 Overhand Curls

4 Sets

  • 10 Straight Arm Lat Pulldowns
  • 10 Incline Curls

4 Sets

  • 10 Face Pulls
  • 10 Hammer Curls

4 Sets

  • 10 Lat Pulldowns
  • 10 Seated Bent Over DB Back Flies

Midline

5 Rounds

  • 120′ Sandbag Carry (100#)
  • 15 OH Plate Crunches (55#)
  • 20 Russian Twists (55#)

Decided to do it for time, to get my heart rate up. It took 8:09. Gripping the 55 pound plate for the twists and moving it across the body took some getting used to.

Time for a rest day tomorrow, especially with having to go back to work. Vacation has been nice.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

  • 5:00 TrueForm Run (0.76 km)
  • Crossover Symmetry Activation
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • 15 PVC Passes

Back & Biceps

3 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

  • 10/10 Kroc Row (60# DB)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Seated Wide Row (104-104-115-115#)
  • 10 Incline Curls (30# DBs)

3 Sets

  • 12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

  • 15 Incline Pullovers (rope, 49-60-65#)
  • 15 EZ Bar Curls (46#)

4 Sets

  • 10 Shrugs (60# DBs)
  • 15s Shrug Hold
  • 1:00 Rest

Midline

E2M – 5 Rounds

  • 14 alt V-ups
  • 14 Leg Lifts
  • 14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

  • 5:00 TrueForm Run (0.85km)
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • Cobra

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 49-49-54-54#)

4 Sets

  • 10 Seated Cable Row (109#)
  • 10/10 Seated Single Arm Cable Row (54#)

4 Sets

  • 10 Lean Back Lat Pulldowns (98#)
  • 10 Reverse Seated BTN Lat Pulldowns (98#)
  • 10 Underhand Lat Pulldowns (98#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 High Pulley Underhand Row (49#)
  • 10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

  • 15 @ 35#
  • 12 @ 30
  • 12 @ 25
  • 12 @ 20
  • 20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

  • 20s Bicycles
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest
  • 20s Crunches (Hands reaching OH)
  • 10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

  • 5:00 TrueForm Run (0.85 km)
  • 5:00 SkiErg (1,165m)
  • 5:00 BikeErg (2,615m)
  • 3×5 Handstand Kick-ups

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (49#, rope)

4 Sets

  • 10 Seated Cable Row (104-109-109-109#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93-93-98-98#)
  • 10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
  • 10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 High Pulley Underhand Row (38-49-49-49#)
  • 10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

  • 25 Swimmer Crunches ⁣
  • 25 Crunches⁣
  • 25 Leg Lifts
  • 25 Single Leg Lifts ⁣(big Flutter Kicks)
  • 25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

  • MAX Wide Grip Strict Pull-ups
  • 1:00 Rest

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, 104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

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

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.