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.

Stretch but Don’t

On Thursday we did day 5 of the yoga series, which was 28 minutes. It felt pretty good with my back and I didn’t try to stretch any of the poses too far.

Shoulders & Arms

4 Sets

  • 8 DB Upright Row (35#)
  • 12 Bent Over Rear Delt Fly (10#)

3 Sets

  • 12 In & Out Curls (hammer style, 25#)
  • 12 Tricep Pulldowns (rope, 60#)

3 Sets

  • 21s (20#)
  • 12 OH Cable Tricep Extensions (38#)

We both had a long day and with B being on vacation now we wanted a quicker workout.

Not Quite 22.3

Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • Dead Hang
  • 7 Thrusters (45#)

Conditioning

  • 21 Pull-ups
  • 42 Double Unders
  • 21 Thrusters (75#)
  • 18 T2B
  • 36 Double Unders
  • 18 Thrusters (75#)
  • 15 C2B Pull-ups
  • 30 Double Unders
  • 15 Thrusters (75#)

I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.

Arms

3 Sets

  • 12 In & Out DB Curls (20#)
  • 12 DB French Press (45#)

Those French presses were hard after all of the thrusters.

3 Sets

  • 8/8 Static DB Curls (20#)
  • 12 Tricep Pulldowns (rope, 49#)

Midline

2 Rounds (50s : 10s)

  • 17 Leg Lifts
  • 64 Bicycles
  • 34 Single Leg Lifts
  • 32 alt V-ups 

Only Arms

I walked 18 on Monday and Tuesday. Didn’t workout Tuesday because B wasn’t feeling well and I decided to spend some time working on a shelf instead.

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • Arm Circles
  • 10 Toe Touches

Arms

3 Sets

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

3 Sets

  • 12 Barbell Curls (55#)
  • 12 DB French Press (60#)

3 Sets

  • 12 DB Bench Press (60# DBs)
  • 12 DB Chest Fly (30# DBs)

Brandi wasn’t feeling well, so we ended it there and I got back to work on a project for the living room.

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.

Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Rotations
  • 8 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

4 Sets

  • 8 Barbell Curl (57.5#)

4 Sets

  • 8 Close Grip Bench Press (120-140-160-180#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 51.5#)

3 Sets

  • 20 Cable Curl (40.5#)
  • 12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

  • 20 alt V-ups
  • 10/10 Side Plank Bounces (10#)
  • 30 Mountain Climbers
  • 20 DB OH Crunches (2×30#)

Took me 3:55.

Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

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

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

Time For a Mattress Upgrade?

I could not get comfortable in bed last night. I’m sure a lot of it’s from the workout, but I’m starting to think it’s time to buy a new mattress. Body feels pretty beat up from those wall walks. Out in the garage around 11:30 today.

Warm-up

  • 5 Deadlifts (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (155#)
  • 2 Power Cleans (175#)

Weightlifting

  • E15S 3:00 – Power Clean (185#)
  • Rest 1:00
  • E20S 3:00 – Power Clean (205#)
  • Rest 1:00
  • E30S 3:00 – Power Clean (225#)

This was good. Singles can really add up on your and those 225 pounders made me focus.

Arms

3 Sets

  • 12 DB Zottman Curls (20#)
  • 12 DB French Press (50#)

3 Sets

  • 12 Hammer Curls (35#)
  • 12 Tricep Pull Downs (rope, 60#)

Conditioning

Partner 20:00 AMRAP

  • 10/7 cal SkiErg
  • 12/8 cal BikeErg (standing)
  • 20 Russian Twists (50/35# DB)
  • 6/6 Reverse Suitcase Lunges (50# DB) / 12 Deadlift 85#)

With B, whose knee is really starting to feel better. She’s adding things back in without being dumb and stops anything that causes discomfort. I was averaging about 1,200-1,300 cal/hr an the ski, and 1,800+ going quicker every round on the bike. Figured might as well try the twists with a dumbbell in case they come up in one of the Open workouts. Brandi started and we got through 5+7.

31 Seconds Better For 50 Reps

Out in the garage at around 4pm.

Conditioning

  • 50 Bar-facing Burpees

Went out hot, settled in to a pace, and turned it back on for the last 10. I was done with 25 at 1:20 and finished at 2:58. I’d done this once before in August of 2016 and it took me 3:29, so 31 seconds in a huge PR! No warm-up either!

Arms

3 Sets

  • 12 EZ Bar Curl (56-56-61#)
  • 12 Tricep Pulldown (rope, 60-65-65#)

3 Sets

  • EZ Bar 21s (45-51-51#)
  • 10 Underhand Tricep Pulldown (60-71-71#)

3 Sets

  • 10 Hammer Curls (35#)

Midline

3 Rounds

  • 40 Weighted Flutter Kicks
  • 20 Weighted alt V-ups
  • 20 OH Plate Crunches
  • 20 Russian Twists
  • 20 Seated Leg Lifts

15# plate for everything. Finished in 6:18.