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.

Lots of Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Dumbbell Walking Lunges (35#)
  • 10 Sumo KB Deadlifts (53#)
  • 10 Dumbbell Walking Lunges (50#)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Sumo KB Deadlifts (70#)

3 Sets

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

Conditioning

  • 700-400-200m Run
  • 35-20-10 Burpee Box Jump Overs (24”)

The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.

Midline

2 Rounds

  • 20 Leg Lifts
  • 30 Scissor Kicks
  • 1:00 Plank
  • 20 Reverse Crunches
  • 15 V-ups
  • 45s Side Plank
  • 45s Side Plank
  • 20 Russian Twists

This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.

Humid Summer

This summer has been over-the-top humid almost every day.

Midline

  • 50 Leg Lifts
  • 50 DB OH Crunches (50# DB)
  • 50 Oblique Heel Touches
  • 50 V-ups
  • 50 Hollow Rocks
  • 50 Plank Hip Dips

Today I went 30-20 on the leg lifts, felt myself slowing a lot on the v-ups, and was able to do sets of 10 for the hollow rocks. Finished in 7:31, which smashes the 9:13 from a month ago.

Conditioning

25:00 AMRAP

  • 400m Run
  • 20 Box Jumps (24″)
  • 5 Strict HSPU
  • 5 HSPU

I got through five rounds, the run, and 12 box jumps. I rested between the types of handstand push-ups each round except the fifth one where I stayed on the wall because I knew I needed some time to finish the sixth run, but then I ran so fast I had enough time for a lot of jumps. Really sweaty from the heat and humidity, but a great workout.

Push Off the Side

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe touches
  • 10 RDL (45#)
  • 10 RDL (85#)

Legs

  • 12-10-8-6 Lateral Step-ups (L, 40-45-50-60#, 20”)
  • 15 Side Lunge with knee up
  • 12-10-8-6 Lateral Step-ups (R, 40-45-50-60#, 20”)
  • 15 Side Lunge with knee up

The side lunge with knee up was something new to try for this superset. Wasn’t sure how it would go, so I didn’t increase weight.

4 Sets

  • 10 RDLs (2×135, 2×155#)
  • 1:00 Rest

Went up 10 pounds on each.

Conditioning

9:00 AMRAP – 2-4-6…

  • Devil Press (35# DBs)
  • C2B Pull-ups

B had found this on the ‘gram several weeks ago and we saved it. Two of my least favorite movements. I pulled out an old pair of grips I hadn’t used in years and they weren’t the greatest. I did all double kipping chest-to-bar pull-ups because that movement seems to get me for some reason. Finished the 10s and then picked up the pace to finish the 12 devil presses.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

She keeps bringing this workout back out and sucks every time. I decided not to try going unbroken even from the start, so I took a quick break between movements. Finished in 6:42.

30 Minute Back

Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

My upper body is beat from the chest workout. Only managed to get 8-7-7-6.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (104-115-115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

We used double handles.

Conditioning

  • 24-16-8
    • Step-up (24″)
    • V-up
  • 3:00 Rest
  • 24-16-8
    • PVC Sit-up
    • Plyo Lunge

Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.

Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!

Gross 50s

My triceps, biceps, and front shoulders all were getting sore in the morning already.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Front Squats (45#)
  • 6 Front Squats (95#)
  • 6 DB Deadlifts (35#)
  • 4 DB Hang Cleans (35#)
  • 4 DB S2OH (35#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (125-135-145-155#)
  • 20 Pulsing Goblet Squats (53# KB)

I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.

4 Sets

  • 12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
  • 20 Banded Frog Reverse Hypers

Conditioning

DB DT – 5 Rounds

  • 12 Deadlifts (50#)
  • 9 Hang Cleans (50#)
  • 6 S2OH (50#)

I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.

Midline

  • 50 Leg Lifts
  • 50 DB OH Crunches (50# DB)
  • 50 Oblique Heel Touches
  • 50 V-ups
  • 50 Hollow Rocks
  • 50 Plank Hip Dips

Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.

Moving Sand

On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.

On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.

Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.

We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.

Warm-up

  • 5:00 BikeErg (2,041m)
  • 80′ Lateral Monster walks
  • 80′ Monster walks

Strength

Push Press

  • 10×45
  • 5×95
  • 3×125
  • 3×145
  • 3×165
  • 2×165

I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders

6:00 EMOM

  • 5 Seated Dumbbell Shoulder Press (50#)

Conditioning

27-21-15-9

  • cal BikeErg
  • Push-ups

Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Been a long time since we’d done this one and it showed. Took me 6:43.

Back

3 Sets

  • 12 High pulley underhand row (double handle, 93-82-82#)
  • 12 Incline DB Row (35#)

3 Sets

  • 12 Incline Straight Arm Pulldown (60#)
  • 12 Incline Lat Pulldown (forward facing, 93#)

I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.

Not Doing 90 From the Floor

Walked 18 holes yesterday in the heat again, but it didn’t hit me as hard the rest of the day.

Warm-up

  • 3 Sets
    • 40′ Tip Toe Walk
    • 10 Calf Raises
  • Calf Stretches
  • 20 PVC Passes
  • 10 Hang Power Snatch (45#)
  • 5 Hang Power Snatch (75#)

Conditioning

  • 2000-1500-1000m BikeErg
  • 3-2-1 Rounds
    • 15 Hang Power Snatch (75#)
    • 45 Double Unders

Modified the Mayhem version, which was power snatches with 95 because I wasn’t doing 90 snatches from the ground. I held under a 2:00/1,000m pace on the bike and got faster each time I was on it. Taped my thumbs and went 8-7 for the snatches until the final set where I did them unbroken. Too many misses on the double unders. Finished in 19:55 in a pool of sweat.

Midline

3 Rounds

  • 15 V-ups
  • 10 Plank Walkout
  • 30 alt Side Crunches

Burn started in the middle of round two! Finished in 6:48.

Feeling Whooped

Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • Squat Clean
    • 5×95
    • 3×135
    • 2×165

Strength

Shoulder Press

  • 10×45
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×150
  • 2×157.5

No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.

Conditioning

4 Rounds

  • 400m Run
  • 7 Squat Cleans (175#)

This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Another big PR, by 22 seconds with a time of 9:03.

Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.

Snatch Accessories

My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.

Conditioning

12:00 EMOM

  • 200 Row

My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.

Weightlifting Strength

E2M – 5 Sets

  • 3 Snatch Grip Push Press + 2 OHS

Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.

E90S – 3 Sets

  • 3 Snatch Pulls

Warmed up with 115-135-155. Used 175-185-195 for the working sets.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Finished in 9:25 for a 58 second PR.