Burpees and Push-ups

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

Back

3 Sets

  • 10 Pendlay Rows (supinated, 95#)
  • 8/8 Kroc Rows (62# KB)

I also did 10×45# Pendlay rows to warm-up.

3 Sets

  • 10 Lat Pulldown (115-126-131#(
  • 10 Seated Bent Over DB Back Fly (30-35-35# DBs)

3 Sets

  • 10 V Pulldown (double handles, 126-126-131#)
  • 8/8 Single Arm Pulldown (handle, 60-60-65#)

3 Sets

  • 10 Straight Arm Pulldown (71-71-76#)
  • 10 Dumbbell Shrugs (60#)

Conditioning

6:00 EMOM (alt)

  • 15 Burpees
  • 20 Push-ups

I wrote this as 10 minutes with 25 push-ups. LOL. After having to do 10-5-5 it quickly became 20. In the third round I had about 10 seconds left after barely being able to get my self up from the bottom of the burpees and then barely made the push-ups, having to do 10 sets of 2. Ended the workout there.

Twelves for Back

My back is still really tight, but at least the low back is all muscle soreness and not pain. Slept about 9 hours each of the last two nights to help with recovery. Out in the garage after 10am.

Back

3 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 54-60-60#)

3 Sets

  • 12 Incline Straight Arm Lat Pulldowns (60-71-71#)
  • 12 Incline Forward Facing Lat Pulldowns (93-104-104#)

3 Sets

  • 12 Standing Offset Row to Chest (double handle, 71-76-82#)

I liked the 12 reps sets and going a bit lighter I tried to bust through everything and not take breaks. Good pump!

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push-ups

Pulled an average of about 1,400+ cal/hr over the course of the workout, with the last two rounds being my fastest. Went 10-10 on every round of push-ups. Finished in 7:55.

Over the Dumbbell

Out in the garage a little after 12.

Back

4 Sets

  • 8 Lat Pulldowns (lean back, 126-131-131-131#)
  • 8 Seated Bent Over DB Rows (45-50-50-50# DBs)

4 Sets

  • 8 Straight Arm Pulldown (71#)
  • 8 DB Bent Over Back Fly (35-40-40-40# DBs)

4 Sets

  • 8 Double Handle Pulldowns (137#)
  • 8 DB Shrugs (60# DBs)

Weightlifting

I warmed up with 8×45, 4×75, and 4×95 pound snatches.

  • 5:00 EMOM – 4 Power Snatch (115#)
  • 4:00 EMOM – 6 Power Snatch (115#)
  • 1:00 EMOM – 8 Power Snatch (115#)

Conditioning

3 Rounds

  • 15/15 Single DB Lunges (50# on shoulder)
  • 15 Over the DB Burpees

I kept the dumbbell on one shoulder and lunged with that leg for 15 reps before switching to the other shoulder and leg. The burpees were much harder than over the barbell for some reason. Maybe because a dumbbell is wider? Or because I was making sure to jump over it instead of in front or behind it? Or maybe because the lunges were killing me. Finished in 7:04.

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

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

Midline

4 Rounds (Tabata)

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

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!

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.

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.

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

  • 3:00 SkiErg (675m)
  • 3 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes
    • 10 Push-ups

Back & Biceps

3 Sets

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

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

  • 10 Underhand Straight Arm Lat Pull Down (49#)
  • 10/10 Static Curls (25# DBs)

4 Sets

  • 10/10 PVC Supported DB Row (53# KB)
  • 8/8 Static Hammer Curls (25# DBs)

4 Sets

  • 10 Seated Wide Underhand Row (104-115-115-115#)
  • 10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

  • 18×30#
  • 12×25#
  • 12×20#
  • 16×15#
  • 20×12#

Midline

3 Rounds

  • 10 Reverse V-ups (use sliders)
  • 10 Weighted Jack Knives (20#)
  • 10/10 Standing DB Windmill (15#)
  • 10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

  • 2 Wrist Roller (barbell on rack, blue band, 30#)
  • 20/20s Single Arm Hang

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!