My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!
Warmed up with about 20 PVC passes.
8 Reverse Barbell Curl (35-45-4×55#)
8 Close Grip Bench Press (55-115-135-155-175-190#)
12 Decline Hammer Curl (30#)
12 Double DB Skull Crushers (35#)
12 Single DB Curl (60#)
20 Tricep Pulldown (Rope, 49#)
10/10 Static DB Curls (25#)
12 MB Push-up
12 Partner Leg Lift + Throws
10 Hollow Rocks
10s Hollow Hold
Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.
I think I woke up with pink eye. Mowed the lawn this morning and ran some errands before heading to the track at 10am.
E5M – 4 Sets
My plan was to get a feel in the first one, go for it in the second, and then hold on for the third and fourth. My times were 1:23, 1:07, 1:21, and 1:21. Not really happy with the 1:07 considering I ran a 1:02 in 2016, but I was doing a running program back then too. 🤷🏻♂️ Walked a lap to cool down a little.
15 Wall Balls (20#, 10′)
10 MB V-ups (20#)
10 MB Push-ups
15 Ball Slams (30#)
I was not feeling this one from the start. Was being very cautious with my back on the ball slams after feeling tightness during the sprints. Picked up the pace in the last 2.5 rounds and finally started catching the slams on the bounce for the final round. Finished with exactly 8 rounds.
Now it’s time to install flooring in the new office.
Last night I used my massage gun on my quads and thighs, hoping it would help with recovery from that workout. My legs seem okay today and my back is feeling better each day. Met at the Heritage High School track at 10am.
50m Backwards Run
5 MB Push-ups
2 Over the Box Jumps (24″)
10 MB Cleans (20#)
10 Over the Box Jumps (24”)
10 MB Push-ups
I looked at my phone after the first round and it took 3:45 and then I was taking off to start my sixth round as the timer app let me know the workout was halfway through. Hoped I could keep up the same pace. I had to rush it in the final minute, but I finished my final push-up just before the buzzer to get exactly ten rounds.
The sweat was pouring off me in the first round since it was already 80° by the time we started. I ditched the sunglasses three or four rounds in because they were getting sweat on the lenses. I made sure to concentrate on those box jump overs because of how sketchy the boxes at the track were. Lots of legs in this one.
Recovery kept getting worse as the rounds progressed.
Moved my rest day up a day after all of the squatting on Tuesday and Wednesday. Out in the garage tonight for a workout.
5:00 Ski Erg
Oww my triceps are still smoked! Could really feel them on the pulls. Did 1,090 meters.
10 Banded PVC lat Pull-downs (2 green bands)
10 Deadlift Step-ups (15# DBs, 24″)
10 Medicine Ball Push-ups
40 Double Unders
Came up with this interesting mix of movements. I used one of my old Rx Smart Gear jump ropes instead of getting out my RPM rope. Anyone who tells you these are the best ropes on the market is either sponsored or has never used a lighter handled rope. Your shoulders get tired infinitely sooner and they just don’t spin very well. The only round I got unbroken was #7. Got 8 rounds, the pull-downs, and 6 of the dead steps.
Cut 10 seconds off the rest, which is a lot and swapped the order by going elbows first, but still alternating with a plank on hands in the opposite rounds. So much shaking in the last 2 sets.
Now that test week is over, Matt is starting a 12 or 13 week program for Survival Fitness. Looking forward to sick gainz bro! My hip flexors are sore from my low back down around my hip and up under my quads from all of those GHD sit-ups on Saturday.
Air Squats & Bottom Squat Hold
Zombie Kicks & Leg Swings
Back Squats 3×10 @ 65%
65% would be 228# for me, which is too light. I’ve been doing more than that already, so I went heavier on my sets.
1:00 Weighted Plank (25#)
We partnered up, so there was about 1:15 of rest between each round. Matt and I were placing the weight right over our lumbar area, which I imagine is the toughest spot since that’s where we hinge. If you put the weight up closer to the shoulders it should be much easier to hold.
135# Squat Cleans
Was supposed to be a full “Elizabeth” but I think the ring dips have been bothering my shoulder, so Matt suggested the push-ups. I did all singles on the cleans and finished in 9:18.
I have a feeling legs are going to be sore for a couple of days.
In the afternoon I did a quick one in the garage.
5 Rounds NFT
10 GHD Sit-ups (touch floor)
20 Hip Extensions
Leaves only 400 more DU to do by Saturday for me 1,000! Dubs weren’t the greatest today. Not even one set unbroken. I was moving quick between movements, but not a rush like I’d have if I was doing it for time. Boy, was my low back pumped up starting in the 3rd round of hip extensions. Touched the floor today with the GHDs since I barely felt sore from 150 of the parallel ones the other day. May back has been feeling good, so should be able to handle it.