Overhead Dumbbell

Walked 18 yesterday. My shoulders started getting tight later in the day. This right shoulder impingement is getting annoying. It’s another day heavy on the barbell at the gym, so I did yesterday’s workout in the garage.

Warm-up – 3 Rounds

  • 10 Goblet Squats (53#)
  • 10/10 Bottoms Up KB Press (25#)
  • 30s Hollow Hold

Conditioning

  • 100 Banded March (100# sandbag, green + red bands)
  • 50 Sit-ups
  • 50 DB Snatch (50#)
  • 50 DB OHS (50#)
  • 50 T2B
  • 100 Banded March (100# sandbag, green + red bands)

** Switch arms every 5 reps for both movements

I did the first 100 banded marches and 50 sit-ups unbroken. The snatches had to be in 5s, so I set the dumbbell down each time and took a couple of breaths between some of the sets. For the OHS, I switched arms overhead and only set it down after 30 reps, then did the last 20. I did toes to bars in sets of 4 and was going to finish 3-3, but I failed the very last rep, so it ended up being 11×4, 3, 2, 1. After I strapped in and picked up the sandbag I could not hold it up high on my chest! Arms and core were shot. It was a fight to be able to do 2 sets of 50. Finished at 18:47.

Gymnastics Strength – 3 Sets

  • MAX Strict Ring Dips
  • 2:00 Rest

First set wasn’t feeling great on the shoulder. I think my hanging hooks are spaced out more than I space out the rings on a rig too. I did 10-14-13.

Sand Hugger

Rode 18 today on the golf course. Couldn’t have asked for a better day and I even played well. Out in the garage around 6.

Bench Press

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 6x4x235

Week 2 of the No B.S. program. Added 10# over the base weight.

Banded March

  • 2:00
  • Rest 4:00
  • 2:00

Finally able to pick up the new 100# sandbag, so I bear hugged it. Used the green and red bands again.

Accessory

  • 3×20 Shoulder IYT (CS purple)

An Even 20

Improvement today, but still didn’t feel up for swinging a club. I really wanted to get to the driving range. I’m golfing tomorrow if it kills me! Out in the garage in the evening, but trying to stick to the gym’s programmed workout.

Warm-up

  • 400m Run
  • 3 Sets
    • 20 H2H KBS (35#)
    • 5 Burpees
  • 400m Run

Accessory

E2M – 10 Sets

  • 30s Banded March (green + red bands, 55# plate)

Subbed this for 100’ Double KB Front Rack Carry (50#). I didn’t want that much instability for my back. I really wanted to try marching with the 100# sandbag, but my back didn’t feel comfortable trying to pick it up.

Conditioning

Running clock…

@ 0:00

  • 20 cal Ski
  • 300m Run
  • 20 American KBS (53#)
  • 300m Run
  • 20 cal Ski

@ 12:00

  • 30-20-10 Air Squat
  • 30-20-10 DB Push Press (35#)
  • 15-10-5 Burpee Step up/down (24”)

The first part felt really good. I probably could have tried the prescribed 70#. Finished in 6:03. In the second part I subbed in the squats and push press for DB thrusters and step up/downs for box overs. Already putting enough stress on my back. Finished at exactly 20:00 on the clock, so 8 minutes for part 2.

The Banded March

Last night I think I was already starting to feel some effects of spending an hour on the Airdyne. The front of my ankles were getting tight again and my right knee was feeling a bit weird. My back is starting to feel better today, but had to skip out on golf.

Gymnastics

8 Rounds (Tabata)

  • 20s Push-up
  • 10s Rest

I did 6 sets of 11, then 9, and finished with 8. For the sets of 11 I should have been doing 6-5 instead of 11 unbroken because I had a lot of rest time each set. It was all I had to squeeze out 9 and 8 on the final 2 rounds.

Accessory

  • 4×15 DB Curls (20#)
  • 100 Bench Press (45#)

I did the bench presses in 1:39 with short pauses at the top after 67 and 93 reps. Never set the bar down, which I was not expecting to be able to do.

The Banded March

I’ve been wanting to try this for a long time. Since I can’t handle loading my spine, I thought it would be a good way to work my lower body. I put a green band around pegs at the bottom of my rig and hooked up my dip belt. Held a 20# medicine ball at my chest and went for 5:00. Would be fun to try with my new 100# sandbag when my back recovers.

Conditioning

  • 5:00 Airdyne
  • 5:00 Rest
  • 5:00 Airdyne

I started out at 85 RPM. My legs were dying 2 minutes in so my pace slowly kept fading. Maybe I should have rested more after the march, because it felt like the lactic acid built up really fast. Managed to get 170 calories. On the second round I started at 78 RPM for 2+ minutes, picked up to 82 for a minute or two, then kicked it up with a minute left, and brought it home in the least 30 seconds. Got exactly 170 calories again. Not great on either interval considering I can do 340+ in 10 minutes.