My morning was infinitely better today. I got out of bed and got dressed mostly normal. Went to the gym at noon to watch the final Open workouts and do my own thing on the side.
Warm-up
Five minutes on the Airdyne to loosen up the back more.
Bench Press
- 10×45#
- 10×95
- 6×135
- 3×165
- 3×195
- 3×215
- 3x3x225
Accessory
- 3×15 Pallof Press (15 reps facing each way, 2s hold at extension, red band)
- 3×15 DB Side Raises (10#, thumbs up)
The Pallofs are interesting. I had to fight the twisting on my back a little more than probably is normal. Have never done either of these movements.
- 50 HR Push-ups
Could probably classify these push-ups as conditioning as well and they allowed me to get a little core work. Set a PR by 12 seconds with a time of 1:40!
Conditioning
“Airdyne Hell”
10 Rounds
- 15s Sprint
- 1:45 Rest
Never easy but wasn’t as bad as I remember from previous attempts. I got through 252 calories. The last time I did this with Bryan, and the only calories number I have for the AD2, we combined for 512 so I was pretty much on the same pace unless I was doing a lot more calories than he was. No idea. Overall felt pretty good.
I did a few air squats here and there throughout the time in the gym and then I did some bottom squat hold against the wall while the workouts were finishing up.
