My legs were so wrecked last night already and ache today too. Especially in my hips. Made sure to get in the core stability work during lunch.
McGill Big 3
- 10-8-6 Curl-ups
- 10-8-6 Side Planks
- 10-8-6 Bird Dogs
The bird dogs were the hardest they’ve ever been because I was shaking trying to hold up my leg! Out in the garage at 4pm.
- 10/10 Step Downs (15″, 35#)
- 10/10 Single Leg Calf Raises
The step downs were rough with the increased weight and how my legs felt.
I did the 500s in 1:48.1-1:48.2 every round, which felt good considering I haven’t rowed since February 8th, 2-3 days before my back tweak. I did sets of five push-ups and finished with nine to get 39 in the first round. I didn’t expect to get that many when I came up with this workout. I didn’t expect it to continue, but then I did the exact same thing three more times, before finally hitting 40 to finish. So 196 total push-ups! I really liked that workout. 😀
After cooling down I did my anded PT exercises.
Still no pain in my back. I decided to skip PT and core work again yesterday and didn’t really do anything all day.
- 10/10 Bottoms Up KB Presses (25#)
- 10 Hanging Knee Raises
Tried some toes to bars and I could feel the tightness in my back so did these instead.
- 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
- 20-18-16-14-12-10-8-6-4-2 Dumbbell Reverse Lunges (35# DBs)
Got me breathing much harder than I expected. Finished in 10:16.
10:00 EMOM (alt)
- 30s Ski Erg (triceps only)
- 15 OH Banded Triceps Extensions (red)
The burn is so bad when you get to round three!
Then I did my floor PT exercises.
After the workout yesterday I squatted down and leaned over the box. When I got up, I felt a little something in my back. Woke up without any pain this morning, which is a good sign, but I can feel a little something there, so I’m not going to push anything for a few days. Out in the garage at 11am.
- 2:30 Airdyne
- 20 Shoulder Taps
- 20 HR Push-ups
- ~30s Rest
This was a modification to be able to share the bike. Got 20-40 seconds of rest after each round and I was also adjusting the seat before and after I was done and recording my calories and distance before kicking up to the wall. Was harder than I expected. Took me about 24 minutes with 89-93-92-91-92 cals and 1.64-1.67-1.67-1.65-1.68 km.
I crouched down for a bit after the workout and when I stood up I could feel that tightness in my low back. Shit Balls! Decided to skip the PT work again because of it.
My triceps aren’t sore yet, which is surprising. I did my banded PT exercises and three sets of 15 step downs at 14″ on each leg before lunch. Out in the garage at 4pm.
- 12 DB Bench Press (50#, on exercise ball)
- 12 Lateral Raises (10#)
That was a new challenge on the ball!
- 10 MB Cleans (20#)
- 20 OH Plate Lunges (35#)
- 30 Double Unders
Tried to stay controlled and use good movement patterns with the cleans. Got through 4+30.
These handles from Titan Fitness are pretty sweet. Can’t wait to try them out in a workout.
On April 11th it will have been two months since my back tweak, so that’s the goal date for picking up a barbell again. It’s hard to be patient, but I want to make sure I give it all plenty of time to heal and it gives me another 2.5 weeks to correct my imbalances.
Yesterday I took a rest day and fixed the computers on two old Concept2 Model C rowers!
I did my floor PT exercisese and had planned to do the core stability work since I missed it Saturday. Didn’t happen though. 🤷🏻♂️
Today at lunch I did the banded PT exercises. Was out in the garage at 4pm.
- 15 Air Squats
- 2×15 Goblet Squats (35#)
- 2×15 Goblet Squats (50#)
- 10 Strict Chin-ups
- 40 Band Pull Aparts (blue)
- 12 Jingle Jangles (21’ across garage)
- 6/6 Reverse Lunge Knee Drive
- 12 Push-ups
That was good and the rounds went much faster than I expected. It’s crazy how much more stable I am on those reverse lunges with the knee drive than the first time I did them only 10 days ago. I was flying through them today. I was able to do all of the push-ups unbroken with ease too. Finished 12+2.
Knocked out a set of 10 strict deficit handstand push-ups (~4″) for a challenge making the rounds on Instagram.
After trying one I wasn’t sure I’d get through ten, but that turned out pretty good!
McGill Big 3
- 9-7-5 Curl-up
- 9-7-5 Side Plank
- 9-7-5 Bird Dog
I definitely need to get in these today after skipping them the last two days.
My hamstrings are still sore. Worst sleep of the week last night and the rest of the week was terrible to begin with. Originally I had a vacation day schedule with my sister’s family due to visit. With the pandemic that trip was cancelled though. I woke up this morning and decided I needed the day off.
Out in the garage at 5pm.
10 Rounds – 30s Work 15s Rest
- Ski Erg
- Reverse Lunges
- HS Hold
- Kossack Squats
I was getting seven calories on the ski, nine burpees, 16 lunges, and 16 squats. Just what I needed today.
- 50 Banded Pull Aparts (blue)
- 50 Banded Curls (red)
I did 50, 50, 30-20 on the pulls and 50, 30-20, 30-20 for the curls.
Skipped PT exercises today.
My glutes are a little sore from yesterday. I did my PT at lunch again. Out in the garage at 5pm.
The monster walks burned more today.
- 8 Seated DB Shoulder Press (50#)
- 15 DB Front Raises (8#)
My bench doesn’t go all the way vertical so I had to support my back on my own.
- 10 Ring Pull-ups
- 10 Bench Press (135#)
- 40 Double Unders
First two sets of pull-ups unbroken, then 5-5, until the final 7 at the end. Used an old Rx jump rope and missed a few times in the first two sets but then found a rhythm. My bench felt weak, probably from the 80 burpees I did yesterday. Got 7+7.