Late Upper

First 18 holes walking yesterday and my legs are feeling it, so we pushed leg day to tomorrow. We had to workout at 5 today because I had a late meeting.

Warm-up

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 12 @ 15#
    • 6 @ 30#

Shoulders & Arms

3 Sets

  • 12 Seated DB Shoulder Press (40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 EZ Bar Curl (56)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

  • 12 Seated DB Shoulders Press (20-20-25#)
  • 12 Seated Arnold Press (20-20-25#)
  • 12 Seated Side Laterals (8#)

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10 Hammer Curls (25#)
  • 10 Tricep Pushdown (60-60-71-71#)

4 Sets

  • 8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

  • 100 KBS (53#) + Dead Hang
  • 80 Goblet Lunges (53#) + Bottom Squat Hold
  • 60 Pull-ups + One Arm KB OH Hold (53#)
  • 40 Goblet Squats (35#) + Goblet Squat Hold (35#)
  • 20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

Sore Ass and Hamstrings

It was almost 70°, so we went for a 2.2 mile walk yesterday. Still really sore from the leg workout the other day.

Warmup

  • 20 PVC passes
  • 3 Sets
    • 10 Calf Raises
    • 40’ Tip Toe Walk

Shoulders

3 Sets

  • 12 Seated DB Shoulders Press (20#)
  • 12 Seated Arnold Press (20#)
  • 12 Seated Side Laterals (8#)

Arms

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10/10 Standing 1 Arm Hammer Curl over Incline Bench (20#)
  • 10 Tricep Pushdown (60#)

4 Sets

  • 8 Wide Grip Barbell Curl (45-55-55-55#)

Midline Conditioning

2 Rounds

  • 50 alt Side Crunches
  • 100 Jump Rope
  • 50 Flutter Kicks
  • 100 Jump Rope
  • 25 Leg Raises 
  • 100 Jump Rope
  • 16/16 Side Bends (35#)
  • 100 Jump Rope

Fun one that B came up with. Took me 13:41.

A Bit More

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 8 Bench Press (95#)
  • 6 Bench Press (115#)

Chest

MAX Bench Press (140/70#)

Was able to get 35 reps.

MAX Decline Push-ups (12”)

Did 42 here. Happy to be getting more reps than the first time we did this program.

3 Sets

  • 8 Seated DB Shoulder Press (50#)

100 DB Bench Press (30/15#)

Went with 10 sets of 10 for a time of 2:15.

Partner Chipping

  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press (40#)
  • 80 Walking Lunge
  • 30 Strict Pull-up
  • 80 Russian KB Swing (53#)
  • 80 Seated DB Shoulder Press (30#)
  • 100 alt Side Crunch + Plank
  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press
  • 80 Walking Lunge

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.

Week 7 of Chest

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.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×165
    • 3×185
    • 2×205

Chest

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.

3 Sets

  • 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.

Conditioning

4 Rounds

  • 2:00 TrueForm Run
  • 1:00 Rest
  • 2:00 BikeErg
  • 1:00 Rest

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.

Upper to Lower

Guess what. Hot again!

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 DB Walking Lunges (35s)
  • 6 DB Walking Lunges (50s)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Glute Bridges (2s pause)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Pretty sure my back side is going to be sore from this.

Conditioning

7 Rounds

  • 40s Seated DB Shoulder Press (15# DBs)
  • 20s Rest
  • 40s cal BikeErg
  • 20s Rest

It was nice going back and forth from arms to legs, but each one really burned after three rounds. I got 25-27-29-30-28-28-28 pressing and 15-16-17-18-19-19-20 riding.

So. Much. Sweat.

Turnip Rock

Up early and out in the garage by 7:30.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160

MAX Bench Press (180/85#)

Felt like I wasn’t awake and ready yet. Got 18 reps and will look to smoke that on Tuesday.

MAX Push-ups

Got 35 the first week of the program and 45 today.

3 Sets

  • 12 Seated DB Shoulder Press (elbows out, 45#)

So much better than week 1 with 40#.

50 DB Bench Press (50/25#)

Last time I was done in 2:26 by going 15-10-10-8-7. The first 10 felt so easy and I was tempted to go for more, but I stuck to my plan and did 5×10 to finish in 1:54.

Headed to Port Austin and kayaked out to Turnip Rock, which was over 6 miles round trip in about two hours and 20 minutes.

Starting Chest Week 4

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 6×120
    • 4×140

Chest

MAX Bench Press (160/80#)

Felt good and got 26 reps.

MAX Perfect Push-ups

I don’t think I’ve ever used something like these, but B brought them over, so might as well try. I didn’t rotate them much, but it is several inches deeper. I got 32 reps

3 Sets

  • 14 Seated DB Shoulder Press (elbows out, 40#)

These felt much better than the 12×40 I was doing in the first week.

40 DB Bench Press (60/30#)

My game plan was all fives and I stuck too it, though the last two sets were hard! Finished in 2:06.

Conditioning

2 Rounds

  • 700m Run
  • 30 Single Arm DB Thruster (25#)

Did 15 unbroken on each arm. Finished in 9:29.