Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

  • 3:00 TrueForm Run (0.55 km)
  • 2 Sets
    • 10 Push-ups
    • 30s Dead Hang
    • 10 PVC Passes

Back & Biceps

3 Sets

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

I did 12-8-7.

4 Sets

  • 10 Straight Arm Pull Down (49-49-60-60#)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
  • 10 Seated Bent Over DB Fly (35# DBs)

4 Sets

  • 10 Seated Cable Row (wide bar, p104#)
  • 10 EZ Bar Curls (56#)

3 Sets

  • 21s (25#)

Midline

3 Rounds

  • 30s Plank Cross Body K2E
  • 5s Rest
  • 30s Jack Knives (20# KB)
  • 5s Rest
  • 30s OH Sit-up (20#)
  • 5s Rest
  • 30s Weighted Holly Body Leg+Hip Lift (20#
  • 35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

  • 10/10 Wrist Curls (15#)
  • 1 Wrist Roller (5#)

2 Sets

  • 30s Dead Hang Partner Push

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

A Kettlebell and a Partner

Body feels good. Worked out at 10am.

Warm-up

  • 10:00 BikeErg (4,902m)
  • 25 PVC Passes

Handstands

  • Wrist Warm-up
  • 8:00 EMOM (alt)
    • 10 Shoulder I-Y (red)
    • 30s Handstand 90° Hover
  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×5 Kick-ups (balance)

An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.

Conditioning

I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.

30:00 AMRAP (Partner)

  • 80 H2H KBS (53/35#)
  • 60 Single Arm C&J (53/35#)
  • 80 T2B
  • 60 Goblet Squat (53/35#)
  • 80 Single Arm OH Lunge (53/35#)

Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.

Accessory

3 Sets

  • 10 Seated Cable Row (double handle, 126#)
  • 10/10 Tricep Kickbacks (25# DB)
  • 10 DB Fly (40# DBs)

I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.

Almost Twenty

Yep, my hands are feeling the muscle-ups and carries from yesterday on top of what they’ve been feeling lately. My shoulders are feeling it as well. Workout at 9:30am this morning. Usually we do long monostructural work on chest and back day. Not today since we went long yesterday.

Warm-up

  • 5:00 SkiErg (1,078m)
  • Wrist Warm-up

Handstand Balance Breakthrough

The start of week 3 already!

We didn’t time the handstand split to stacked work, but kept alternating between us with time on the wall getting a feel for the drill. It was a new challenge for sure. Probably went 6-8 times each.

Gymnastics Test

MAX Strict Pull-ups

Haven’t tried this since May 10th when I got 17. Maybe not the best day to test after doing 56 muscle-ups last night, but I was still able to get 19! And I have the 🌲 back!!

Back & Chest

Warm-up

  • 5 Pendlay Row 45
  • 5 Bench Press 45
  • 5 Bench Press 115

3 Sets

  • 12 Pendlay Row (115#)
  • 12 Bench Press (165#)

I could definitely feel tired in the various muscles doing these sets.

3 Sets

  • 12 Seated Cable Row (120#)
  • 12/12 Static DB Bench Press (60# DBs)

Wasn’t sure about the 60s for this, but they went well. Glad I bought them.

3 Sets

  • 10 Close Grip Chin-ups
  • 10 Weighted Ring Dips (15#)

2 Sets

  • 8-10-12 Renegade Row (Right, 50-40-30#)
  • 8-10-12 Renegade Row (Right, 50-40-30#)

Nasty. Go all three dumbbells with increasing weight on one arm before repeating with the other arm. Rest 2-3 minutes and do it again.

2 Sets

  • MAX Diamond Push-ups

Did 40 and 32 reps.

Shift It

Sore from yesterday already. Chilly this morning, but got started at 9:30.

Conditioning

5 Rounds

  • 140 Double Unders
  • 700m Run

When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.

Handstand Balance Breakthrough

I did 10-10 for the swings and 4-8-8-8-6-6 for the shifts. Those are hard and balancing on my right arm is much worse than on my left.

Back & Chest

3 Sets

  • 10 Incline DB Bench Press (60# DBs)
  • 10 Incline DB Row (45# DBs)

Nice to have the heavier dumbbells. It was hard with the 60s.

3 Sets

  • 10 Bench Press (175#)
  • 10 Pendlay Row (Supinated, 135#)

Wouldn’t have made it much heavier for bench than the 175. Haven’t done the supinated rows in a long time. Brandi and I swapped who programs legs and chest/back to switch things up.

3 Sets

  • 10 Incline DB Fly (40#)
  • 10 Seated Cable Row (handles, 120-120-126#)

These cable rows keep feeling better, which I think is a good sign for my muscle-ups.

3 Sets

  • 10/10 Standing Cable Crossover (facing sideways, 27#)
  • MAX Inverted Bar Rows (16-14-12)

9 is the Best Nano

Feeling yesterday’s workout already. Out in the garage at 9:30 to start.

Conditioning

30:00 AMRAP

  • 400m Run
  • 500m Row
  • 1,000m BikeErg
  • 500m SkiErg

I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.

Handstand Balance Breakthrough

  • 20 Hollow Lats with Foam Roller
  • 45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
  • 30s Wall-facing Handstand Hold

Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.

Back & Chest

3 Sets

  • 10/10/10 Bench Press (105#, wide, neutral, close)
  • 12 Reverse Close Grip Kneeling Lat Pulldown (104#)
  • 20s Superman Hold

3 Sets

  • 12 Chest Fly (35-40-40#)
  • 12 Reverse Grip Straight Arm Pull Down (49#)
  • 10 Supermen

3 Sets

  • 8/8 Single Arm DB Bench Press w/ Hold (50#)
  • 12 Seated Cable Row (115#)

Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.

Another pair of Nano 9! These shoes are so good.

Double Duty Day

I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.

Conditioning

4 Rounds

  • 700m Run
  • 1,500m BikeErg

I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.

Sweet, WHOOP even recognized it was a duathlon(ish)!

Brandi didn’t make it home in time, so I hit a second session solo at 6pm.

Back & Chest

I did 10×45 and 5×115 to warm up my bench press.

4 Sets

  • 10 Seated Cable Rows (double handles, 93-98-104-109#)
  • 10 Bench Presses (165#)

4 Sets

  • 10 Lat Pulldowns (kneeling, 109-115-120-126#)
  • 14 Incline DB Bench Press (50#)

4 Sets

  • 10 Straight Arm Pulldowns (60-65-71-71#)
  • 10 Incline DB Flies (35-40-40-45#)

A lot of increases over last week. The movements are feeling good!

5 Rounds

  • 10 Inverted Bar Rows
  • 10 Clapping Push-ups

This was a nice explosive burner to finish the session. Took me 4:13.

I was kind of exhausted in the afternoon. It’s been a long time since I’ve done a double session and I actually felt much better after lifting.

Done Early

Last night while sitting on the couch I noticed my hamstrings were sore when I put a little pressure on them. Maybe from something on Wednesday? Out in the garage at 9:30 this morning.

Warm-up / Conditioning

  • 20:00 BikeErg (10,012m)

Back & Chest

4 Sets

  • 10 Seated Cable Rows (82-93-98-104#)
  • 16 DB Bench Presses (50#)

4 Sets

  • 10 Wide Grip Lat Pulldowns (104-115-120-126#)
  • 12 Incline DB Bench Press (50#)

4 Sets

  • 10 Straight Arm Pulldowns (60-60-65-65#)
  • 10 Incline DB Flies (30-35-35-40#)

I felt strong today or maybe it’s a real pulley system feels that much better. All done before 11am!

Stormy Ride

Turned out I didn’t have pink eye. Must have been some type of irritation after mowing the lawn in the morning yesterday. It was all good later in the day. My entire body hurt last night, through the night, and this morning from laying laminate flooring for almost 6 hours. I slept like shit because I couldn’t get comfortable. After my coffee and doing more work on the new office flooring this morning I actually felt much better. Out in the garage at 9:30 for the workout, in the middle of a big storm, which cooled things down and gave us a nice breeze. The humidity kicked in later.

Warm-up

  • 30:00 BikeErg

I was feeling even better as I got in to this and kept increasing my pace. Went 15,383 meters.

Back

4 Sets

  • 12 Straight Arm Lat Pulldowns (55#)

I’m still doing these with an open palm, but I feel like my hands are going to slip sooner or later since my homemade lat bar rotates.

4 Sets

  • 12 Wide Grip Lat Pull Downs (85#)
  • 12 Behind Neck Lat Pull Downs (85#)
  • 12 Close Grip Lat Pull Downs (85#)

These are terrible every fucking time. The pulleys on my system seem to be failing. Maybe I need something that can handle more volume, because this is the second different type I’ve tried.

4 Sets

  • 12 Seated Cable Row (double handle, 85#)
  • 12 Seated Bent Over Back Fly (2@35, 2@30# DBs)

I was losing form and cheating too much so I dropped to lighter dumbbells for the last two sets.

4 Sets

  • 10/10 Single Arm Landmine Rows (45 + 40-45-50-55#)

I kneeled on a bench with one leg and arm again to help give my back some support. Felt better with the movement this week.

Midline

3 Sets

  • 16 OH Crunches (w/ pause, 50# DBs)
  • 40 Weighted Bicycles (5# ankle weights)
  • 8/8 Hip Abducted Evil Wheels
  • 100m Front Rack Carry (155#)

I kept the ankle weights on for everything again. I really don’t even notice them on the carries anymore. This was one of the worst weighted ab workouts we’ve done, especially since it was only three sets. The front rack carries suck for that distance, but I got through them without a problem. Don’t get me wrong, I was breathing like I just ran a 7:00 mile after each set.

Same Leg, Different Assailant

Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.

Warm-up

  • 25:00 BikeErg (12,750m)
  • 20 PVC Passes

2020-06-21-bike-erg

The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.

Test

MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.

Back Day!

4 Sets

  • 8 Strict Chin-ups

Why are these so hard?

4 Sets

  • 10 Lat Pulldowns (105-105-110-115#)

Switching things up and going heavy for a few weeks.

4 Sets

  • 10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)

4 Sets

  • 10 Seated Cable Rows (double handles, 90#)

5 Set Drop Set

  • 8 DB Incline Back Fly (45# DBs)
  • 4 Max rep Drop Sets (40-35-30-25#)

I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.

Midline

4 Sets

  • 8/8 Twisted Weighted Crunches (w/ pause, 75# barbell)
  • 50 OH Hollow Flutter Kicks (75#)
  • 15s RKC Plank
  • 100m Farmer Carry (83# handles)

I finally used the handles I bought three months ago! I was thinking they were 75# carries, but had forgot about the weights of the handles, which are 8# each.

While getting out some jerk blocks as a resting place for the handles, I dropped one down the same leg I got bit by the bike with the other day. Hurt so bad and had a big goose egg right away.

drop-jerk-block-on-leg

Now heading to Leaman’s Apple Barn to get treats for one of their Cider Sundae Fundays!