Stag

Golfed the last two days and had to mow the lawn yesterday too so all of that heat and sun meant I had nothing left for a workout. Up north at my parents for my brother’s stag party today, so I jumped on the Airdyne for 40 minutes and went 12.1 miles.

Hot Hot

I came down with a killer headache last night from being out in the sun. Feeling good today though. Out in the garage in the afternoon.

Active Life – Hips

Warm-up

  • 5 Pallof Series (each position)

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

Active Life Back Max

Warm-up – 3 Rounds

  • 5 Cat Camel + Rock Backs
  • 5 Inchworms

Then I warmed up with 10 Sumo Deadlift at 45-95-145#.

Workout – 3 Sets

  • 20 Sumo Deadlift (165-185-205#)
  • 30s/30s Sciatic Nerve Flossing

Conditioning

Real easy 10:00 Airdyne for 3.05 miles.

Memorial Weekend

Walked 18 holes yesterday. My hamstrings and hips are a little tight, probably from all of the lunges. Out in the garage in the early afternoon.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.46 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 8×45#
    • 8×135
    • 8×185
    • 8×225
    • 2x8x255
  • Rest
  • 60 Sumo Deadlifts (225#)

All RDLs were done with a neutral grip. For the Sumos I wanted to do 10×6 and was able to. Alternated my mix grip each set. Finished in 4:44. Wasn’t sure how my back would do coming back to these after the trip and slacking most of the week after.

Active Life – Back Max

3 Rounds

  • 60s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (70#)

That hold was no cake walk in round one. I focused on controlling my breathing to get me through. Finished in 7:24.

Don’t need anything more than those pieces for the day since I turned strength into some conditioning. Looking forward to the three-day weekend.

Take It Easy

Tuesday was a travel day coming back from Barcelona. Walked 18 on the course yesterday and was fucking dead by the 8th hole. Probably shouldn’t have played because I was unable to do anything the rest of the day and could barely eat.

Still tired today so I jumped on the Airdyne for 20 minutes, doing 5.95 miles. Didn’t want to dig myself a bigger hole by doing anything too intense yet. Mowed the lawn too.

Sumo Conditioning

My quads are already sore from yesterday. Out in the garage before lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.53 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 6×45#
  • 6×95
  • 6×135
  • 6×185
  • 6×215
  • 6×245
  • 2x6x265

The workout portion also included the Sumos I combined with the conditioning below.

Conditioning

10:00 AMRAP

  • Buy-in: 30 Sumo Deadlifts (245#)
  • MAX Airdyne (AD2) cals

I figured throwing the Sumos in here would keep me moving. I did 15-8-7 for the deadlifts and finished in about 1:30. Got 229 calories.

Earn the Cals

Legs and ass aren’t bad from the lunges yet. Crossing my fingers singe I’m supposed to do a bunch of lunges again tomorrow. Out in the garage after lunch.

  • 600 Airdyne (AD2) calories
  • E3M – 20 Push-ups (yes they start at 0:00)

I did 12-8 for 7 rounds and then 8-6-6 the rest of the way for 220 total push-ups. Pushed my last ride on the Airdyne so I wouldn’t have to do another round of push-ups. Since my custom AD2 monitor isn’t working, I kept going all the way to 33:00 on the clock and tallied 612 calories.

Ankle Test

Had some things (aka taxes) to take care of yesterday so made it a rest day. Out in the garage before a late lunch.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.5 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 10×45#
    • 10×95
    • 10×135
    • 10×175
    • 10×205
    • 3x10x225
  • 50 Sumo Deadlifts (225#)
    • 10 sets of 5
    • ~ 5 count rest

Rest was basically taking 2 steps over to my blocks to move the counting chip. Finished in 3:30.

Active Life – Back Max

4 Rounds

  • 50s Front Rack Hold (165#)
  • 50m/50m Single Arm Farmer Carry (53#)
  • 25 Push-ups
  • 50 Lateral Hops (over line)

I added in the last two movements so I could turn it into a conditioning piece. Wanted to test my ankle a bit and was fine doing the hops. Just feels weird though, so I hope nothing is going on in there, but I’m worried that it’s not going away. I did 15-10 on every round of push-ups. Finished in 15:33.