Only Chest

On Sunday I spent about 5 hours working on the ground area of the outdoor gym space. Wiped me out because it was sunny and in the high 80s. Yesterday I walked 18 holes and then mowed B’s lawn in the evening after work.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45#
    • 10×75#
    • 5×100#

MAX Bench Press (120/60#)

I was able to knock out an extra five reps compared to Saturday, with 45.

100 Push-ups

I was smarter this week and did 12×5, 12×3, and 1×4 to finish 32 seconds faster than week one with a time of 4:16.

Incline Bench Press

  • 3 sets to failure @ each of 3 weights
  • 3:00 Rest between sets

We used the women’s bar so that B could go lighter than 45#. The incline was a challenge!

  • 13-11-11 @ 120#
  • 19-14-15 @ 100#
  • 22-22-22 @ 80#

6 Sets

  • 12 Tricep Pushdowns (54#)
  • 1:00 Rest

Not sure I would have been successful with 60 pounds, so maybe I’ll try 56.5 next time.

We decided that was enough for the session. That’s a lot of volume to get through. A little later, we put up the second bar. I had painted one side with wall ball targets during lunch, but we got a little rain after our workout so didn’t want to paint the rest when the posts were damp.

Getting Drunk on a Tuesday

On Sunday morning we made two trips to Menards and picked up the remaining 70 pavers for the outdoor gym area. Then spent some time cleaning up the area and had to do a PVC repair of the old sunroom downspout. Stopped after that because it gets so damn hot back there. I mowed B’s lawn, we played 9 holes of golf in the afternoon, and skipped our workout. I walked 18 yesterday and then mowed the lawn at night. I was out in the garage by 12:30 today because we have a Mixology event at work this afternoon with several drinks. This is the second session of the chest program for the week.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)

Chest

MAX Bench Press (100/50#)

I got 55, which is five more.

100 Push-ups

I went 10-10-7-5-3-3, and then doubles. Finished in 4:48 and definitely need to start more conservative. I didn’t respect how fatigued I’d feel from that set of bench. Took exactly five minutes of rest before a lot of benching.

Bench Press

  • 3 sets to failure @ each (155/125/100#)
  • 3:00 Rest between sets

I did 15-14-12, 19-18-16, and 28-24-23. The program said to rest 5-6 minutes between sets, which I figured was way too much and it would have been. As you can see by my numbers I was plenty rested for my next set. This many reps seemed extremely excessive though and I’m worried for my future of moving my upper body the rest of the week!

6 Sets

  • 12 Double DB French Press (20#)
  • 1:00 Rest

Calls for tricep extensions or pushdowns, so this is the movement I picked today.

Conditioning

4 Rounds

  • 700m Run
  • 2:00 Rest

My legs felt sooo heavy going out for that first run! My times were 3:15, 3:02, 3:04, and 3:02. Really happy with my performance.

TRAIN Chest

I was flipping through an issue of TRAIN this week and saw some chest work so we’re going to try it out.

Chest

Warmed up with some PVC Passes and then 10 bench each at 45 and 75 pounds.

MAX Bench Press (100/50#)

I stopped at 50 reps since I was getting pretty slow.

MAX Push-ups

Supposed to vary the feet and hands each time we do this, but we stuck to standard this week and I got 35.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

I did the first set like I normally do with elbows pointing forward and palms paralles to each other. We’re kind of subbing these in for military press, so B suggested the other position and I did the last two sets with elbows out and palms facing forward. Much harder!

50 DB Bench Press (50/25#)

I started out with a set of 15, which was probably a mistake. Then I went 10-10-8-7 and finished at 2:26. Quick sets of 5 would probably be a good strategy.

We were hopping on the BikeErg in between ad I ended up doing rides of, 2:00, 1:00, 1:00, and 5:00. Done in less than 40 minutes. Now we’re heading to Midland to watch the LPGA event.

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.

Moving Sand

On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.

On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.

Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.

We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.

Warm-up

  • 5:00 BikeErg (2,041m)
  • 80′ Lateral Monster walks
  • 80′ Monster walks

Strength

Push Press

  • 10×45
  • 5×95
  • 3×125
  • 3×145
  • 3×165
  • 2×165

I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders

6:00 EMOM

  • 5 Seated Dumbbell Shoulder Press (50#)

Conditioning

27-21-15-9

  • cal BikeErg
  • Push-ups

Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Been a long time since we’d done this one and it showed. Took me 6:43.

Back

3 Sets

  • 12 High pulley underhand row (double handle, 93-82-82#)
  • 12 Incline DB Row (35#)

3 Sets

  • 12 Incline Straight Arm Pulldown (60#)
  • 12 Incline Lat Pulldown (forward facing, 93#)

I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.

Ambitious Sled

My back is a little tight and my ass is sore, but I don’t think I’m feeling much new (yet) from yesterday’s workout, which hit a lot of back reps.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster squats
  • 20 Toe Touches
  • 10 alt Back Rack Reverse Lunges (45#)
  • 10 alt Back Rack Reverse Lunges (75#)
  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 DB Pullovers (35#)

Strength & Skill

4 Sets

  • 20 alt Back Rack Lunges (95#)
  • 4 Handstand Tuck Balance

My shoulders are tired!

Chest

4 Sets

  • 10 Bench Press (135, 3@115#)
  • 10 DB Pullover (50#)
  • MAX Push-ups (15-20-20-20)

Benching doesn’t feel great on my left shoulder. After the first set of push-ups I quickly realized I went too heavy.

Conditioning

Partner

  • 3x 20/14 cal Row
  • 2x 50m Sled Pull (315/180#, backwards)
  • 6x 7/5 HSPU
  • 2x 50m Sled Pull (270/135#, backwards)
  • 3x 20/14 cal Row

Modified the Mayhem workout to be a partner version and way way too ambitious with the sled, so we made some audibles mid-workout. Finished in 38:02.

Almost a two hour session in what feels like August heat. Brutal!

Early Murph

Took a rest day yesterday, but I spent 2 hours milling wood for my living room wall and over 2 hours doing yard work. Out in the garage to start at about 11am today.

“Murph”

  • 1 Mile Run
  • 20 Rounds
    • 15 Air Squats
    • 5 Pull-ups
    • 10 Push-ups
  • 1 Mile Run

I ran the first mile in 8:15 and felt good. My round times were 47, 45, 48, 50, 52, 51, 55, 56, 55, 55, 56, 53, 56, 55, 57, 59, 59, 59, 59, 59 seconds for a total of 18:06 doing the 20 rounds. It was nice starting with squats because my legs felt much better heading out for the second mile. Ran that in 8:54 to finish in 35:15. Not as good as last year, but my second best time.

Nice to have Murph done so we have all day tomorrow to do whatever we want. Now we brunch!

Testing a Strategy Through Half Murph

Yesterday I got rained out of golf, so was able to spend the evening finishing the outside wall of my house. Today is was about 80° and humid as fuck at 4pm when we hit the garage.

Conditioning

  • 850m Run
  • 5 Rounds
    • 30 Air Squats
    • 10 Pull-ups
    • 20 Push-ups
  • 850m Run

I’ve been thinking about doing 10 rounds of 10-20-30 for Murph, so this was a good test. This morning I was reading Reddit and saw someone mention starting with the air squats, which I thought was brilliant because going from squats right to that last mile always sucks on the legs.

I did the first run in 4:29. My round splits were 1:26, 1:32, 2:01, 2:03, and 2:06. I was able to do two rounds of push-ups unbroken, but then 12-6-2, 10-6-4, and 4×5. I bet my squats got a little slower too. The last run was about 4:36. Total time of 18:13, which is a slower pace than my full Murph last year. Needless to say I won’t be doing the 10-20-30, because my average pace per round of “Cindy” today would have been 54.8 seconds and last year during Murph I averaged about 51.6 seconds per round. I think I will start with squats though.

Our plan is to do Murph on Sunday morning, which should be nice and cool. So that should be much better on the body because it was hard to breathe in the thick air today.

Midline

4 Rounds

  • 10/10 Partner Banded Rotations & Holds (red)
  • 10/10 KB Side Bends (70#)
  • 10/10 One Arm Weighted Single Leg V-ups (20#)

Legs

4 Rounds

  • ~35s Bottom Squat Hold
  • 20 Plyo Lunges

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#)

Murph Prep Twist

I didn’t golf yesterday because a demolition crew was over removing the concrete slab that had been the sunroom floor. I spent some time on the outside of the house in the evening. Had to cut the lawn today in between meetings because it’s growing even though we haven’t been getting rain. Out in the garage at 4pm.

Warm-up

  • 3:00 BikeErg (1,282m)
  • 40 PVC Passes

Conditioning

  • 850-400-200m Run
  • 30-20-10 Pull-ups
  • 60-40-20 Push-ups
  • 90-60-30 Air Squats

I set a goal to go unbroken on every set of pull-ups and easily did it. I did all sets of 10s for the push-ups and just kept grinding through the air squats, which seemed to go forever. Finished in 20:38. Interesting and challenging twist on Murph prep.

Legs

4 Sets (each)

  • Glute Bridge
  • 20 Plyo Lunges