We did 5×12/8 on the bike, 4×10 for floor press, lunges, wings, and shoulder presses. I think we went 3-3-3-2-2-2-2-3 pull-ups, and 20-20-10 with the crunches while the partner held a plank. It took 31-32:00 and then a neighbor interrupted. Was going to do the pull-ups and be done.
Mowed the lawn yesterday but didn’t workout since I’d done 4 days in a row already. Got a lot of stuff done at B’s house this morning before it got too hot and was out in the garage by 12:30 for our workout. Will be the hottest day of the summer I think and with humidity will feel over 100° this afternoon.
20 PVC Passes
Final week of the 7 week program!
MAX Bench Press (225#)
Got through 8 reps and the positions weren’t feeling great so I stopped before I pushed it too far.
MAX Perfect Push-ups
I had done 32 on the 7th and managed 36 today.
8 Seated DB Shoulder Press (elbows out, 60#)
Really wasn’t sure about this so I had written down 6-8 reps. It wasn’t easy, but I got all three sets.
100 DB Bench Press (30#)
I went 6×15 and 10 to finish in 2:23 On July 31st. Today I went for it starting with 20s. Did 3×20, 2×15, 10 for a 17 second PR in 2:06.
2:00 TrueForm Run
Nice easy sweat session I did 0.32, 0.35, 0.38, 0.41 km on the run and 977, 1,007, 1,018, 1,025 meters on the bike.
I was flipping through an issue of TRAIN this week and saw some chest work so we’re going to try it out.
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.
Supposed to vary the feet and hands each time we do this, but we stuck to standard this week and I got 35.
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.
Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.
20 PVC Passes
Seated DB Shoulder Press
5 Deadlifts (45#)
5 Hang Muscle Cleans (45#)
5 Power Cleans (45#)
5 Push Jerks (45#)
5 C&J (75#)
E2M – 5 Rounds
10 Seated DB Shoulder Press (35-40-40-40-45#)
15 C&J (95/65#)
With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.