Upper Body Supersets

My legs and posterior are a bit sore.


  • 20 PVC Passes
  • PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

  • 12 DB Lateral Raise (12#)
  • 12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

  • 12 Barbell Front Raise (25#)
  • 12 Upright Row (25#)

3 Sets

  • 12 Barbell Curl (45#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • 12 Bench Dip
  • 12 Seated Hammer Curl (25#)


3 Rounds

  • 20 Air Squats
  • 15 Plate Push-ups (to 35#)
  • 20 Reverse Lunges
  • 30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.

After a Week Off

Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.


Bench Press

  • 10×45
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×200
  • 5×215
  • 5×225

Partner Arms

  • Plate OH Hold (45/25#)
  • 10->1 Plate Curl (45/25#)
  • 10->1 Plate OH Tricep Extension (45/25#)

This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!


4 Rounds

  • 200m Run
  • 15 Burpees
  • 20 Russian KBS (45#)
  • 20 Reverse Lunges

Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.


4 Rounds

  • 20 alt Side Crunches
  • 14 Leg Lifts
  • 20 Bicycles (slow)
  • 14 Overhead Crunches (50# DB)

Finished in 7:19.

Felt good to move today.

45 Reps on the Bar

I walked 18 holes on Thursday and played great.


5 Rounds

  • 3 Bar Muscle-ups
  • 15 Wall Balls (20#, 10′)
  • Partner does couplet
  • 3 Bar Muscle-ups
  • 12 cal Row
  • Partner does couplet
  • 3 Bar Muscle-ups
  • 20 Reverse Lunges
  • Partner does couplet

We finished in 27:31. Great new style of workout with the lower rep MU, but a lot of them! My hands weren’t going to take much more, so we called it at five rounds. Was playing around with my bar muscle-up technique and remembering some of the tricks.


4 Round Tabata

  • OH Crunches (legs up, 50# DB)
  • Bicycles
  • DB Pull-throughs (50#)
  • Hollow Hold

I got 12 crunches, 20 slow bicycles, 12 pull-throughs, and held the hold the entire 20 seconds each time.

Muscle-ups at Home!

Ran some errands this morning and workout around 10.


  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Lunge Stretch
  • 10 Bench Press (45#)
  • 10 Tricep Pushdowns (38#)


6 Rounds (IGYG)

  • 12/8 cal Standing BikeErg
  • 10 Plyo Lunges
  • 10 Squat Jumps
  • 10 Reverse Lunges

We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.

20:00 EMOM (alt)

  • 10 Bench Press (95#)
  • 12/8 cal SkiErg
  • 15 Tricep Pushdowns (49#, spin bar)
  • 50 Mountain Climbers

Going from the SkiErg to the push downs was a real burn, especially for 15 reps.

Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!

Then we set the third and final post.

Triple Air Squat Pull-ups

Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.


4 Rounds

  • 12 Superman
  • 30/30s Weighted Side Plank (20# DB)
  • 8/8 Banded Partner Rotations and Holds (red)


3 Sets

  • 20 Banded Hamstring Curls (blue)
  • 10/10 Step Downs (14”)

3 Sets

  • 20 Reverse Lunges (40# DBs)


5 Rounds

  • 10x 3 Air Squats + Jumping Pull-up
  • 10 DB Floor Press (50#)

Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.

Spent a little over an hour digging later in the evening.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.


  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60


10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)


30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.


3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

Tabata 300

My body is beat. We worked out at 10:45 today.


5x400m BikeErg, done in between chest sets.


3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)


Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.



  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.

Literally Got Bit

I was wide awake from about 3:30 to 5 last night because my back was not comfortable. Moving was rough this morning, but it really loosened up as I worked on projects around the house. It was quite the day. When I went to borrow a truck, I got bit by a fucking dog!

I needed the truck because I bought a fine piece of fitness equipment form the mid-80s!

Ended up working out close to 5pm and just took it easy today to try and let my back recover.


E4M – 32:00

  • 30 Reverse Lunges
  • 10 Seated DB Shoulder Presses (35# DBs)
  • BikeErg

This felt really good and I went 9,593 meters. Good sweat sesh!

I doubt I’ll feel good enough to golf tomorrow, but I can hope.

What I Needed

My hamstrings are still sore. Worst sleep of the week last night and the rest of the week was terrible to begin with. Originally I had a vacation day schedule with my sister’s family due to visit. With the pandemic that trip was cancelled though. I woke up this morning and decided I needed the day off.

Out in the garage at 5pm.


  • Monster Walks
  • Steamboats


10 Rounds – 30s Work 15s Rest

  • Ski Erg
  • Burpees
  • Reverse Lunges
  • HS Hold
  • Kossack Squats

I was getting seven calories on the ski, nine burpees, 16 lunges, and 16 squats. Just what I needed today.


3 Sets

  • 50 Banded Pull Aparts (blue)
  • 50 Banded Curls (red)

I did 50, 50, 30-20 on the pulls and 50, 30-20, 30-20 for the curls.

Skipped PT exercises today.

No B.S.

Yesterday I walked 18 holes on the golf course and was pretty tired from being up late the night before to see Dark Phoenix. Didn’t get enough sleep last night either, but feeling pretty good. Out in the garage to start close to 10:30.

Year of the Engine – Interval

15 Rounds

  • 30s Row
  • 1:00 Rest

Started at 1:32/500m and wanted to see how it went. Felt right, so I stuck to that pace. Definitely a tight back as I got deeper into the intervals, which meant I couldn’t get out of the gate as quick as I normally would and then had to catch up to the pace I wanted. I got 163-164 meters every round.



Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x215
  • Max 215 (8)

I’m starting up a cycle (probably two) of the No B.S. Bench Press Program, which has always worked really well. My goal is to bench 300 pounds before I turn 40 at the end of the year. Two weeks ago I matched the 5×245 I did a few weeks before hitting a 290 PR, so I should be pretty close.

The weight felt a little heavy as I worked up and the working sets were a struggle. Maybe I’m fatigued from benching in the workout on Thursday. Was able to get 8 reps on the max set, when it was feeling like 5 or 6 might be today’s limit. Even with the spotter arms I still like to stay away from failure when I’m lifting alone, so 1-2 more reps isn’t out of the question.

Photo Jun 8, 2019 at 112431 AM


12:00 AMRAP

  • 4 Strict C2B Chin-ups (fat bar)
  • 8 Box Jumps Overs (27″)
  • 12 Hand Release Push-ups
  • 16 Reverse Lunges

Good little workout where I was able to get right in to the next movement and keep a steady pace through the entire workout. I got 6 rounds, the chin-ups, and 2 box jumps.