Two Dollah

Thursday, February 22

After having worked out for five consecutive days, I made myself rest yesterday. And it was good. I like Adam Rippon as much as I dislike Johnny Weir. And I really dislike Johnny Weir.

“Everything Sucks” on Netflix was amazing! Oh, if there had only been a show like that when I was growing up. *Sigh*

It’s a very warm 70 degrees with partly cloudy skies here in Asheville, i.e., another gorgeous day.

Luke joined me for much of the workout. Uhm, read on.

Floor Press
Establish 10, 5, 3, 2, & 1RM

One of the great things about working out alone and doing my own programming is that I can modify as needed. And as I want.

I completed 10 reps @ 155, 5 @ 170, & 3 @ 185, all 5# PRs. I wanted a 1RM PR, so I skipped attempt @ 2. Ha! I successfully pressed a single @ 195, a 5# PR, so I went for it — and completed a rep @ 200, a 10# PR! That’s the milestone I’ve been attempting to achieve.

My hips did rise, but I successfully pressed and locked out my arms nonetheless.

Establish 10RM

I knew I wouldn’t have enough left in my arms to go for a 1RM, or even a 2, 3, or 5RM. I successfully completed 10 reps @ 105, a 5# PR.

That’s a lot of pushing, so I knew I’d need to pull. That’s what he said.

100 pull-ups
Complete 25 unbroken double unders* & 5-sec headstand hold after any break in pull-ups, i.e., when I drop from the bar.
* If unable to complete 25 unbroken dus may attempt again OR complete 50 unbroken dus next round.

That’s some creative programming right there, folks.

I had just completed first round of pull-ups when Luke decided to join me. I gave him some attention, albeit brief, and then he relaxed on the gym mat. Uhm, the gym mat that I had planned to complete headstands upon. Ha! Another joy of working out alone is that the mascot can do whatever the mascot wants to do, and my feelings are never hurt. Oh, I made sure to pet his head and scratch his ears after each round.

I completed pull-ups in rounds of 20, 10, 9, 9, 9, 10, 10, 9, 8, & 6 reps. I was doing very well with dus, but missed 17th rep 7th round. I attempted and missed 20th rep (if memory serves me), so I decided I go for 50 unbroken reps the next round. And easily completed. Thus, more than 250 dus over the course of 10 rounds. Headstand holds were almost a welcome relief and, even though upside down, allowed me to momentarily catch my breath.

Time = 17:28



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No Barbell Thursday

Thursday, February 8

Ah, the rare public posting. Enjoy!

‘Twas a rather cold morning, so (after taking Luke for a walk, or course) I enjoyed a big bowl of oatmeal with a tremendously large cup of coffee as I graded outlines. I completed some household errands and then took Luke for a late morning walk. Yup, his second of three walks so far today. He’s spoiled. I didn’t begin working out until 11:30.

And it was good.

It’s been far too long since I’ve completed what could even remotely be considered an endurance workout, and I was excited to do so today.

16 RFT
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups
200m run

Why 16 rounds? So that I’d run 2 miles. My goal, which I achieved, was to complete all rounds in unbroken reps. Five unbroken pull-ups? No problem. Ten unbroken cheek-to-floor pushups? Easy peezy. Fifteen air squats? Even after yesterday’s leg intensive workout, no big deal. Twenty sit-ups? The struggle was real. Huh? I suppose it was just because of the accumulated quantity. But, like I mentioned, I completed all 16 rounds in unbroken reps.

That’s 80 pull-ups, 160 pushups, 240 air squats, 320 sit-ups, and 3,200m run. I worked continuously, although I did occasionally pause to pat Luke on the head. Oh, and to move the Abmat off of the gym mat for one of the rounds, you know, because Luke loves lounging on the gym mat. He’s such an awesome dog, as he never ventures far from the garage door, even when I’m running up and down 5th Ave.

Time = 51:51

That’s about 3:10 a round, so I’m pleased.