Back At It

My abs are sore today, but feeling pretty good after the workout. Out in the garage around 11.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • 20 Arm Circles

Back

4 Sets

  • MAX Strict Pull-ups (10-6-5-5)
  • 1:00 Rest

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 10 Seated Cable Row (71#)
  • 90s Rest

Conditioning

8 Rounds

  • 1:00 TrueForm Run (.15-.16-.17-.17-.17-.17-.18-.18 km)
  • 1:00 cal Row (13-14-15-15-15-16-16-16)
  • 1:00 cal BikeErg (15-16-16-17-17-18-19-20)
  • 1:00 Rest

Ballpark guesses on the reps. Felt good to move today.

30 Minute Back

Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

My upper body is beat from the chest workout. Only managed to get 8-7-7-6.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (104-115-115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

We used double handles.

Conditioning

  • 24-16-8
    • Step-up (24″)
    • V-up
  • 3:00 Rest
  • 24-16-8
    • PVC Sit-up
    • Plyo Lunge

Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.

Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!