10 More Meters

My low back has been really tight. Warmed up with 10×45 and 5×75 close grip bench.

Conditioning

4 Rounds

  • 45s TrueForm Run
  • 15 Zottman Curls (15# DBs)
  • 15 French Press (40# DB)
  • 45s TrueForm Run
  • 15 Hammer Curls (20# DBs)
  • 15 Banded Tricep Pulldowns (blue)
  • 45s TrueForm Run
  • 15 Single DB Curls (40#)
  • 15 Close Grip Bench Press (75#)

Another good one. Really like mixing in the cardio. I got 130 meters on the runs in the first round, 140 in the second, 150 in the third, and 160 in the last. Took me 23:12.

Midline

3 Rounds

  • 30s In & Outs (sides of DB)
  • 15s Rest
  • 30s Plank Knee to alt Elbow
  • 15s Rest
  • 30s Jack Knife (15# DB)
  • 15s Rest
  • 30s alt Side Crunches
  • 15s Rest

Struggling Pulldowns

My hamstrings are feeling yesterday a bit.

Warm-up

  • 20 PVC Passes
  • 7 Push Jerks (45#)
  • 5 Floor Press (40#)

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 60#)

I was on the struggle bus with the pulldowns today and had to take breaks in my final set.

3 Sets

  • 10 Front Raises (10#)
  • 10 Lateral Raises (10#)

Conditioning

5 Rounds

  • 15 V-ups
  • 15 Push Jerks (75#)
  • 15 Sumo Deadlifts (75#)
  • 15 DB Floor Press (35#)
  • 1:00 Rest

I finished at 12:04 with round times of 1:49, 1:30, 1:32, 1:33, and 1:29. Not sure why round one was so slow. The push jerks were getting tough in those final two rounds.

Humid and Slick

I could feel my hips from the stretching we did yesterday and my posterior chain was a little sore. Warmed up with some PVC passes.

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 71-60-60#)

Conditioning

10:00 AMRAP

  • 10 Burpees
  • 10 DB Push Press (40#)
  • 50 Jump Rope
  • 10 Renegade Rows (40#)

The mats were damp because it was so humid, and I was slipping a bit even with step back/up burpees. Got through 4+20.

Midline

4 Rounds

  • 11 Hollow Rocks
  • 11 V-ups
  • 20s Rest
  • 11 Tuck-ups
  • 11s Hollow Hold
  • 20s Rest

Thought I might have to bail in round one with my back, but it was ok. Just slow. Took me 5:39.

On Sabbatical

My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!

Warmed up with about 20 PVC passes.

Arms

4 Sets

  • 8 Reverse Barbell Curl (35-45-4×55#)

4 Sets

  • 8 Close Grip Bench Press (55-115-135-155-175-190#)

3 Sets

  • 12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Tricep Pulldown (Rope, 49#)

3 Sets

  • 10/10 Static DB Curls (25#)
  • 12 MB Push-up

Midline

4 Sets

  • 12 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.

Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

  • 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

  • 10-10-12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (30-30-35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 30s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.

Turnt Curls

My back was feeling off through the night and when I woke up, so I adjusted today’s workout to give it some rest. Workout at about 12:30 today.

Arms

3 Sets

  • 15 Single DB Curls (40-45-50#)
  • 15 EZ Bar Skull Crushers (56-61-61#)

These single dumbbell curls were holding a head of a dumbbell in each hand and curling it up. Different.

3 Sets

  • 8/8 Static DB Curls (25#)
  • 8 DB Curls (25#)
  • 15 Tricep Pulldowns (rope, 60#)

3 Sets

  • 15 Turned Out DB Curls (20-20-25#)
  • 15 Tricep Pushdowns (bar, 60#)

I kind of liked these “turnt” curls.

Conditioning

15:00 BikeErg

Took me a little bit to settle in and probably warm-up. Went 8,110 meters.