More Gym Changes

Over the long weekend here’s the gym work I did:

Worked out at 4pm today.

Warm-up

  • 3:00 SkiErg (697m)
  • Dead Hang

Tris & Bis

3 Sets

  • 12 EZ Bar Curls (66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (71#)
  • 24 alt Hammer Curls (40# DBs)

3 Sets

  • 12 Static DB Curls (25-25-30# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (56-61-66#)
  • 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

  • 6:00 AMRAP
    • 4 Strict Pull-ups
    • 8 Pistols
    • 12 Russian Twists (45# plate)
  • 2:00 Rest
  • 6:00 AMRAP
    • 4 Strict HSPU
    • 8 T2B
    • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.

EZ Does It

Yesterday I walked 18 holes of golf on a beautiful day. My legs are not happy from Sunday. Mainly shins from the broad jumps and my heels from working in my basement workshop a lot of hours over the weekend. Out in the garage at 3pm.

Bis & Tris

3 Sets

  • 12 EZ Bar Curls (56-61-66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (56-66-71#)
  • 24 alt Hammer Curls (35-35-40# DBs)

3 Sets

  • 12 Static DB Curls (25# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (46-51-56#)
  • 10 Plate Hammer Curls (5-10-10#)

You could say the EZ curl bar (which weighs 16# BTW) was a great addition!

Conditioning

12:00 AMRAP

  • 10 alt Renegade Rows (50# DBs)
  • 10 Box Jumps (24″)
  • 10 T2B
  • 20 Mountain Climbers

I didn’t put on my grips, which is the first time on that bar I believe, other than maybe for strict pull-ups. I was originally thinking I’d try 10 unbroken toes to bars, but I knew after a few reps wouldn’t fly without the grips. I was able to hold 2×5 the entire way though. Got through 6+30.