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.

More Snow in April

Back was tight when I woke up. Maybe it was the 1-2 inches of snow on the ground! Out in the garage before noon so I could watch Tiger in the afternoon while working.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.51 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 8×45#
    • 8×95
    • 8×135
    • 8×175
    • 8×205
    • 8×225
    • 2x8x245
  • 45 Sumo Deadlifts (225#)
    • 9×5
    • With about a 5 count rest

Used neutral grip for all of the RDLs. For my break on the Sumos I moved a chip and got back on the bar. Took me about 3 minutes to complete the 45 reps.

Conditioning

4 Rounds

  • 30s Lunges
  • 30s Rest
  • 30s Shoulder Presses (45#)
  • 30s Rest

Went 17-19-20-21 on the lunges and 19-22-24-25 on the presses. An empty bar sure can burn!

Active Life – Back Max

4 Rounds

  • 15s L Hang (bent knees)
  • 10 Curl-ups (5 count pause)
  • 30s/30s Single Arm Farmer Carry (70#)
  • 10 Alternating Push-up Ts

Jump Into It

My shoulders were starting to feel 18.5 already several hours after. The right one wasn’t exactly feeling great when I warmed up for that workout. I haven’t been doing much pull-up work lately though. Maybe I need to try out the Active Life shoulder program.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.45 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 6×45#
    • 6×135
    • 6×185
    • 6×205
    • 6×225
    • 2x6x245
  • 40 Sumo Deadlifts (225#)
    • 4×10
    • 10 count rest

Got the heart rate up doing those sumo DLs. Felt pretty good though.

Conditioning

  • 25 Burpee Box Jumps (24″)
  • 25 Push Press (95#)
  • 25 Burpee Box Jumps (24″)

I couldn’t believe the time was over 3:00 when I got done with the first 25 reps. I was jumping up and then into the box jump every rep to not take extra steps. I did step down and back a bit every rep. I went 10-9-6 on the push presses. Finished in 8:06.

Cooldown

That was enough on my back for the day so I didn’t do any of the Back Max work. I did do 10 Cat Camel + Rock Back with a 2 count pause in each position.

Allergies

Felt like shit again yesterday and ended up taking the day off work after a couple of hours. Was planning on crushing 18.5, but will wait until Monday. Thursday night I felt my back during the night whenever I rolled over. Must have tweaked it a little doing those step-ups.

The last couple of days has felt like allergies and they are still acting up today. At least I can function though. My back has felt fine after that weird night, but don’t want to lift anything heavy to risk a tweak before doing 18.5. Some easy cardio sounded good for today.

3 Rounds

  • 5:00 Ski Erg cals
  • 1:00 Rest
  • 5:00 Airdyne cals
  • 1:00 Rest

I did 66-71-79 on the Ski Erg and 111-124-142 on the Airdyne.

Been Sick

Started getting a scratch in my throat Monday night and could hear it in my voice on Tuesday. Woke up feeling like some kind of head cold. Felt weak and tired yesterday so rested again. Starting getting some energy back today and I’ve only worked out once since last Thursday, so I wanted to do something even though tomorrow I’ll be doing 18.5.

Active Life – Hips

Warm-up

  • 20x Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

  • 8 Box Step-ups (50# DBs, 20″)
  • 5 Eccentric Ankle Dorsiflexion
  • 1:00 Rest

Not sure if I’m just that tired or it was that tough. Did seem to get a bit easier after the first set though.

Conditioning

15:00 Airdyne

Nothing crazy today. Wanted to move more than anything. Did 5.03 miles and was out of the garage in less than 40 minutes.