It’s So Hot

My ass is still pretty sore. My quads and shoulders are getting a little sore. Outside at 9:30 with the bike on the driveway.

Warm-up

25:00 BikeErg

Went 12,619 meters and got faster every five minute period.

Back

4:00 EMOM

  • 6 Weighted Pull-ups (35#)
  • 6 Weighted Chin-ups (35#)

4 Sets

  • 8 Lat Pulldowns (115-120-125-130#)

4 Sets

  • 8/8 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 25-25-30-32.5#)

4 Sets

  • 8 Seated Cable Rows (double handles, 100-105-110-115#)

5 Set Drop Set

  • 8 Incline DB Fly (45#)
  • MAX incline DB Fly (40-35-30-25#)

8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!

Midline

4 Sets

  • 12 OH Crunches (50# DBs, pause)
  • 12/12 Side Plank Cable Rows (25#)
  • 12 Parallette Shoot Throughs (ankle weights)
  • 100m Farmer Carry (80# + 8# handle)

Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.

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!