Was up late to finish watching Bloodline, but made it to the 10am.
- Shoulder stretching
- Bottom Squat Hold
- 500m Row
Strength / Accessory
- 10/10 Single Arm Single Leg RDL (44# KB)
- 5/5 OH Lunge (44# KB)
- Power Clean (95#)
- Front Squat (95#)
Finished in 9:48.
Out in the garage before dinner.
- 3×15 Pegboard Pull-ups (6-5-4)
- 3×10 Rack Chins (35#)
- 3×10 Lat Pull-downs (green bands)
- 3×10 DB Curls (30#)
- 3×15 Shoulder IYTs (CS purple)
Was only supposed to be sets of 12 Pull-ups but I failed at math today.
Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.
Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!
Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.
Hybrid Push Only
- 3×10 Pull-ups
- 3×20 Rack Chins
- 3×20 Supinated Close-grip Lat Pull-downs (green bands)
- 3×15 Hammer Curls (15-20-25#)
- 3×20 Shoulder IYTs (CS Purple)
I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.
- 10 Pull-ups
- 5/5 Single Arm Front Rack Squats (25# KB)
- 100m Ski Erg
- 5/5 Suitcase Deadlifts (70# KB)
- 10 H2H KBS (50#)
I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.
I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.
Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.
- 3x10x165 (close grip)
The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.
- 3×10 Tricep Rock-n-Rolls (30-35-35#)
- 3×10 DB Side Raises (20#)
- 3×15 DB Bent-over Side Raises (15-15-20#)
- 3×10 Pull-ups (quick 6-4)
- 3×10 Rack Chins (25#)
- 3×15 Banded Lat Pull-downs (green)
- 3×10 DB Curls (30#)
- 3×20 Shoulder IYT (CS Purple)
I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.
I was able to sleep longer than I expected with the 3 hour time difference and didn’t get out of bed until after 8am. Granted I didn’t go to bed until after midnight, so it was a long day yesterday. The workout center in the Westin was pretty busy today, but I was able to get in a pretty good workout. When traveling you have to make due with what you have. It’s better than doing nothing.
400m run on the treadmill at a 6 mph pace.
I used a couple of machines.
I set the weight to 115#, 115#, 130#, and 145# for my sets.
I set the weight to 100#, 115#, 130#, and 145# for my sets.
- 10 HR Push-ups
- 10 Floor Wipers (45# DBs)
- 5 Bent Rows (45# DBs)
Originally I was going to do 10 push-up renegade rows instead of the HR push-ups and the bent rows, but the DBs are round, so I was rolling all over the place. Sometimes you have to modify due to equipment. Not a bad little workout. I did it in 7:48.
20:00 on a stationary bike. The computer said I went 7.14 miles, but I don’t believe it. I got a good sweat on though.