I feel good! Out in the garage at 4pm.
- 10:00 Airdyne (210 cals, 5.15 km)
- 15 DB Bench Press (30#)
- 15 DB Bench Press (50#)
- 8 Front Raises (15#)
20:00 EMOM (alt)
- 15 Pull-ups
- 6/6 Single Arm DB Thrusters (50/35#)
- 15 Box Jumps (24/20″)
- 150m Run
All unbroken 🦋 pull-ups!! I don’t remember the last time I tried a set 15, let alone five sets. This was a good combination of movements.
Last two were not fun.
I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.
McGill Big 3
- 10-8-6 Curl-up
- 10-8-6 Side Planks
- 10-8-6 Bird Dogs
Out in the garage at 4pm today.
- 10:00 Airdyne (199 cals, 5.03 km)
- Monster Walks
- 20 Monster Squats
- 20 PVC Passes
- 5 Sit-ups
- 5 Deadlifts (35# DBs)
- 5 Inchworms
- 5 Deadlifts (50# DBs)
It’s been weeks since I’ve warmed up that much for anything.
Support Your Local Box Fundraiser #3
- 50 DB Deadlifts (50/35# DBs)
- 50 AbMat Sit-ups (no arms)
- 50 Step-ups (24/20″)
- 50 Single Arm DB Thrusters (50/35#)
My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!
Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.
I rested on Sunday and Monday. Had some free time tonight before dinner so I hit the hotels fitness center.
- 1:30 Bike
- 15 Push-ups
- 15 Air Squats
- EMOM – 10 V-ups
- 100 Single Arm Thrusters (50#)
I think I got 20 thrusters after those first 10 v-up, then 14, and then 10-11 every other minute for the most part. Finished in 8:36.
Then I jumped on the treadmill and ran 2 miles in 18:53. Walked 400 meters to cool down. Soaked with sweat!