March 15, 2020

Daily score: 6

Workout:

A. Single arm KB strict press; 8-10x3/side; rest 1 min bw sides


26x10/side x3

B1. Bent over barbell rows; 8-10x2; rest 1 min


85x8x2

B2. Inverted barbell rows; amrap unbroken w/ 2 sec pause and chest to
bar x2; rest 1 min


6,5


C1. Single arm ring rows; 10 reps x2/side; rest 1 min


10/side x2

C2. Single arm KB bench press; 10 reps x2/side; rest 1 min


35x10/side x2

+
10 min amrap:
2 strict pull ups
2 strict press (70% 1rm)
4 ring push ups
4 KB snatch 35# (4 per arm)

6 rounds +2+2+4+4 on right
70# strict press

Right shoulder felt a little pinchy at the bottom of the strict press so I took some video.  Everything else went really well.  Strict press was the hardest part of the amrap.  No more elbow pain with that this week though which is great.  Legs are SORE from Saturday’s workout, even still on Monday morning as I write this.  Quads, glutes and adductors.  We took off to the beach yesterday after doing this workout and are about to head out to surf.  Will let you know how that goes!  Thanks!

March 14, 2020

Daily score: 5 (first workout in garage without my boy)

Workout:

A. Back squats; 3 sets of 10 @60-75% 1rm; rest 2 min (let back and bar
speed dictate loading)

95, 95, 95

B. Hang squat clean and jerk; 3 reps on the min for 6 min @light/moderate load

75#

C1. DB death march; 14 steps x2; rest 1 min

35# dbs

C2. DB reverse lunges; 20 alt'ing steps x2; rest 1 min

30# dbs

C3. Barbell hip thrusts; 15 reps x2; rest 1 min (1 sec pause at end
range squeezing glutes)

95#

C4. Frog pumps; 20 reps x2; rest 1 min (1 sec pause at end range
squeezing glutes)

with band

+
Assault bike 30 seconds @moderate effort
Assault bike 30 seconds easy
x10

done, 110 cals

Had a rough time being in the garage without Bailey.  Will built that gym together and he was always with me, watching me, cheering me on, offering me sympathy.  I honestly had a bit of a break down during my warm up.  But it's my gym, my house.  I have to workout here, live here, carry on.  So I did.  95 was the best I could do on the squats.  They got slow and shaky at about rep 7 or so even though that's less that 60%.  But back felt great.  Just weak legs.  Lunges were also hard for legs.  Bike probably helped relieve some upcoming soreness.  It's a start.  Thanks!

March 12, 2020

Daily score: 5 (just full of sadness)

A1. Seated wide grip lat pull down; 12-15x4; rest 1 min

done

A2. Seated arnold press; 12-15x4; rest 1 min

done

B1. DB lateral raises; 12-15x4; rest 1 min

done

B2. Seated cable rows; 12-15x4; rest 1 min

done

C1. Bent over thumbs up reverse flies; 12-15x4; rest 1 min

8# x12 x4

C2. Incline bench cable rows; 15-20x4; rest 1 min

done

D1. Bar dips; amrap unbroken x4; rest 1 min

8, 7, 7, 7

D2. Single arm bent over DB rows; 8-10x4/side; rest 1 min

35x8/sidex4

+
15 min amrap:
10 alt'ing DB front rack lunges 35#/hand
20 seconds hanging L-hold
10 DB thrusters 35#/hand
20 seconds arch body rock
10 double DB power cleans 35#/hand
20 seconds side plank per side
10 single arm DB OHS (10 per arm)
20 seconds hollow body hold

1+10+20+10+20+10+20/side
with 30#

The gym was crazy in the evening hour after work so I didn't bother recording weights/reps in my phone.  But I can tell you I made each set hard.  Was good to move.  Body feels hollow.  I've never experienced such grief and am trying to find my way through it.  Writing this on Saturday and weighed myself and I've lost 5#'s this week so I know it's having a physical effect too.  I just haven't had much of an appetite.  I know I'll be okay, but one day at a time.  The amrap killed me.  Gym only had weird 35# db's so I used the 30's that were normal shape/size.  It still felt so have on all the db movements.  I'm just outta practice/shape.  Core work felt good.  I'll get it back.  Back feels great.  Thanks!

March 7, 2020

Daily score: 9

Workout:

Row 10 min easy


115 cals

+
10 min amrap:
10 unloaded step ups 20"
10 side to side cossack squats
10 air squats
10 back extensions on GHD
10 walking lunges
10 reverse in place lunges


3 rounds 

+
Ski 10 min easy


104 cals

+
10 min amrap:
3 strict pull ups
3 strict press @70% 1rm
6 ring rows
6 ring push ups
20 seconds accumulated L sit


4 rounds

+
Assault bike 10 min easy


85 cals

+
10 min amrap:
100 foot moderate load farmers carry
100 foot moderate load two arm KB front rack carry
100 foot moderate load sled drag

3+100

This workout felt great and was a perfect re-intro to everything.  It made me quite hungry too!  Thanks!

March 5, 2020

Daily score: 9

Workout:

A. Seated leg extensions; 10-12x3/side; rest 90 sec

50x12
60x12
60x11

B1. Seated leg abduction; 15-20x3; rest 90 sec

45x20, 55x20, 65x15

B2. Seated leg adduction; 15-20x3; rest 90 sec

75x20, 85x20, 95x16

B3. Laying hamstring curls; 15-20x3; rest 90 sec

50x17, 50x15, 45x15

C1. Hanging L flutter kicks; max reps in 30 seconds x3; rest 1 min

21 (counting every other leg), 23, 23

C2. Seated straddle lift offs; 10 reps x3; rest 1 min

10x3

C3. Single leg glute bridge; 10 reps x3/side; rest 1 min

10/side x3

+
Bike sprints 20 seconds @100%
easy spin 10 seconds
x8

done

+
bike 15 min easy cool down

done

Feeling great!  I thought I might be super sore the day after this since the machines seem to isolate things in a different way than I'm used to...but, not that sore.  I hate the hamstring curl machine, just super uncomfortable movement.  And flutter kicks were hard!  I had to come off the bar once each round.  Everything else= good.  Thanks!

March 3, 2020

Daily score: 9 (pumped after talking with Ravi and you)

Workout:

A1. Seated wide grip lat pull down; 12-15x3; rest 1 min

75x15
80x15
85x12

A2. Seated arnold press; 12-15x3; rest 1 min

20x12x3

B1. DB lateral raises; 12-15x3; rest 1 min

8x15
10x12x2

B2. Seated cable rows; 12-15x3; rest 1 min

110x15x2
120x12

C1. Bent over thumbs up reverse flies; 12-15x3; rest 1 min

5x15
8x12x2

C2. Incline bench cable rows; 15-20x3; rest 1 min

50x15x3

D1. Bar dips; amrap unbroken x3; rest 1 min

6/7/7

D2. Single arm bent over DB rows; 8-10x3/side; rest 1 min

30x10
35x10x2

+
10 min amrap:
20 sec star side plank L
20 sec hollod body hold
20 sec star side plank R
20 sec arch body hold
5 stability ball stir the pots in both directions

4 rounds +20 +20

Enjoyed all of this.  So nice to have found a gym that's comfortable too.  Nothing much to say specifically other than I tried to be sure every set was hard.  The am rap was tough too after the first round, had to fight off a couple ab cramps.  Feeling my lateral hips the next day from the star planks.  Thanks!

March 1, 2020

Daily score: 8

Workout:

Mountain biking

10 miles, 1.5 hours

We got a rare break in the weather and were excited to head out to the one trail that is pretty rideable year round.  It was a tad 'gusty' and I was blown of the trail a couple times but otherwise fantastic.  Felt sooooo good to get back on the bike.