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Feels like I strained something in my left shoulder or tricep doing pullups. Tomorrow morning should be interesting.

1 set is 10 thrusters, 10 man makers, 15 ball slams

3 sets  25 pound dumbbells (last set of man makers was 20 pounds)

Between sets light run on nautilus for .25 miles. Last half mile backwards. Burn those quads!

2 sets of 10 pushups and 15 ball slams and 15 decline situps

Beach workout, limited. My back is hurtin’! Not in a bad way, more in the ‘haven’t used those muscles in too long’ way. Ball slams, I suspect.

Sprints and lunges. 3 sets:

20 second sprint, 15 lunges, 20 second sprint back

This Nor’easter makes for some rough seas. It’s amazing how much sand can be removed from a beach in a few days.

Beach rained out this morning. Ventured into my buildings little gym for my first workout with weight

5 x 15 20 pound dumbbell thrusters
5 x 15 ball slams, 5 pound ball (only available)
4 2 minute runs on an elliptical

Attempted 3 sets of man makers, failed miserable.
1 set of 8 at 20 pounds
1 set of 10 at 15 pounds
1 set of 3 at 10 pounds

Dead. Hungry.

Pullups workout. Still ‘greasing the groove’.

6 pullups max

3 2nd round

3 rounds of jumping pullups. 10, 6, 4

Pushup collage:

2 sets each

10 burpees

10 pushups

15 piked pushups (feet on couch)

4 sets of 25 squats, rotating sets of air with jumping

Not a normal workout. Spent the whole day at the beach chillun’ but the water was rough with a wicked rip current. I call this the rip current workout.

Twice spent 20 minutes trying to stay in the same place in the water. This required fighting waves as they tossed me around then fighting the current, a veritable fast moving river. This completely exhausted me which is scary when you could easily to swept out to sea.

Also required dodging surfers.

Took yesterday off, sort of. Did pullups throughout the day and my lats are feeling it this morning.

Beach workout.

3 sets:

10 burpees, 20 second sprint, 15 lunges

2 sets

25 air squats, 10 burpees, 15 lunges

I felt better then last time, but the runs are still killing me. Feels like i’m running at high altitude. I chalk it up to simply being out of shape. Ate a banana and a few dried figs before the workout.

Time to eat meat and eggs.

Beach workout

5 sets

10 burpees

20 second run (only did 1st 3)

15 lunges

Worked 3 x 15 squats in there also.

The runs just killed me because I couldn’t breath. I don’t know what was wrong. Maybe a combination of things: 6 hours sleep,  almost no carbs for 36 hours (save a few beers), and no breakfast. I could be a bit anemic. Ate a nectarin with yogurt, sandwich, and glass of OJ now I feel better.

Or it was just a bad day for my lungs. Although, I did more burpees and lunges then last time.

First attempt at pullups

4 pullups…

10 jumping pullups

4 jumping pullups

3 sets of 15 piked pushups

I’ll start ‘greasing the gears’ or monkeys or whatever Phil called it. I pass by the bar when I leave my office so I’ll gt a set of 5 in on a regular basis.

5 sets

20 air squats

10 pushups

extra 20 squats for good measure

I can up the workload a bit. Already my recovery time is significantly improved.