7/13/2021

 AM:

50 - 40 - 30 - 20 - 10

C2 Bike Cals

Row Cals

18:30ish total time. I recorded the time each set of cals took and then had issues with the C2 monitor on the round of 20 C2 cals, so I think this would be much closer to 18min flat if I had not done any of that.

Bike Paces - 50 cals in 2:45, 40 cals in 2:18, 30 cals in 1:43, 20 cals in 1:03, 10 cals in :31; the rounds of 50, 40, and 30 were around 1100 cals/hr, the round of 20 was over 1200, not sure about the last 10 but it was a sprint

Row Paces - 50 cals in 2:40, 40 cals in 2:09, 30 cals in 1:38, 20 cals in :59, not sure about the last 10 cal; the rounds of 50, 40, and 30 were above 1100 cals/hr, the round of 20 was close to 1300, and the last 10 were 1600+

PM:

A. Strict Wtd Pull-up; 2.2.2 x 4 sets; rest 15 sec; rest 2-3min

Used 35lbs this week

B1. Strict Bodyweight Pull-up; 8 reps x 3 sets; rest 30 seconds

These felt really good
B2. Strict Band Assisted Pull-ups; 12 reps x 3 sets; rest 30 seconds
B3. Front Tuck Lever Hold; accumulate 20 seconds as fast as possible x 3 sets; rest 2-3min bw sets

This was more of 20 seconds attempting to do a front tuck lever hold
C1. Pronated Grip DB Bicep Curl; 8 reps x 2-3 sets; rest 30 seconds
C2. Supinated Grip Barbell Curl; 8 reps x 2-3 sets; rest 30 seconds
C3. Banded Neutral Grip Bicep Curl; 15-20 reps x 2-3 sets; rest 2-3min bw sets
D1. Elbow On Knee DB External Rotation; 12-15 reps x 2 sets; rest 30-60 seconds

I was having trouble controlling the end range of internal rotation and initiating external rotation on my left shoulder when doing these, no issues on the right side
D2. Bent Over DB Reverse Fly; 12-15 reps x 2 sets; rest 30-60 seconds