Bodyweight Workouts – Basement Sessions – 7/19 & 7/23 – Catch up

A couple random thoughts…

  • Fantasy football season is approaching. For those of us who partake, getting ready for the draft is fun, AND, if you do a live draft with fun people, it can end up being one of your favorite days of the year. I very much miss the live drafts I used to do when I lived on the east coast with my buddies. I have to do those remote, and it sucks. Fantasy football drafts should be full of cooking out, beer, and progressively crooked name stickers on the draft board.
  • Watched the movie “Tag” on Friday. Lots of fun. Highly recommend it. I clearly like stupid comedies since I wax poetic about the merits of Happy Gilmore. So, if you enjoy movies like Happy Gilmore, you’ll enjoy “Tag.” And, it teaches a very nice lesson about long term friendships. And, its based on a true story – that makes it even more fun.
  • Lawns are annoying during heat waves. Even though you water every day (and jack up your water bill), parts of the lawn still turn brown and look awful. Really feels like a waste of time. I wonder if my HOA will allow a backyard of just sand and/or rocks…?
  • Listened to a podcast where they debated the merits of what to call your grandparents. Side note – listening to people debate the merits of stupid topics is actually pretty funny. The more thoughtful and articulate the arguments, the funnier it gets. Listening to their breakfast food draft was hilarious.
    • Such names included…
      • Grandma (or grandpa) followed by first name (ex: Grandma Jean)
      • Gammy / Gampy
      • Nanna / Pop pop
    • Not sure where I land on this topic. I know we are going with Nana for Baby Breaking’s relationship with his grandmother. That was kind of issued to us since she was already a nana from other grandchildren. Can’t derail that train. Kids get confused. I don’t know what I’ll want to be called once my kid has his own spawn. Unless something better comes along, I think my vote will be “Pop pop.” For the female side, I’m a huge fan of Me-Maw. For some reason, years of watching “The Big Bang Theory” have ingrained that in my head. Grandmother = memaw. Case closed.

Since I’ve been trying to finish out my 3 Week Yoga Retreat review, I’ve been doing that every other day. To not fall too far behind on maintaining my other strength, I’ve just been doing push/pull routines on my non-yoga and non-rest days. All of that volume should pay off in one way or another. As long as I’m getting proper rest between sessions, it can’t help but benefit me.

7/19/18 – The Basics

Remember – the basics is very simple. 5 sets. Do pull ups 10 reps or max, whichever comes first, then do dips for 10 or max, then do leg raises for 10 or max. Rest for 1-2 minutes, and repeat that circuit 4 more times.

  • Warm up
    • 3 min jump rope
    • 2 min jumping jacks
  • Work sets (rest 2 minutes between each set)
    • Pullups 10/10/10/6/5
    • Dips 15/15/15/15/15
    • Hanging leg raises 10/10/10/11/12

As you can see, I couldn’t keep the pace on the pull ups, but I upped my dip game by 5 reps per set, and added 3 reps at the end of the hanging leg raises. Damn you pull ups!!!! I love and hate you at the same time.

trex pull ups

Image credit to Spreadshirt & TillieMCallaway
  • Cooldown – 2 minutes of flappy arms and overhead stretching. Really gotta move the arms after that pump.

Post workout shake:


7/23 – P90X3 “The Challenge” – alt 2

When I did “The Challenge” this time, I added two customizations…

  1. I decided to do an ascending ladder on the push up reps. By that, I mean I started at 20 reps, and on the next set I did 21, then 22, then 23, etc… Let’s see how that plays out.
  2. I decided to leverage the rest time and do single leg pistol squats. I programmed 3 reps per leg after each pull/push set.

The numbers:

  • Pull – 8
  • Push – 20+

Wide pull – 8/8

Standard push up – 20/21

Pistol squats – 3R/3L/3R/3L

Chin up – 8/8

Military push up – 22/23

Pistol squats – 3R/3L/3R/3L

Close pull up – 6,1,1/4,1,1,1,1 (I had to come off the bar, take a breath, and get back on – hence the micro sets of 1 rep. I wanted to hit my numbers)

Wide push up – 24/25 (started to get hard)

Pistol squats – 3R/3L/3R/3L

Vaulter pull up – 4,1,1,1/4,1,1,1 (the wheels came off here – form was pretty crappy)

Staggered push up – 20/20 (had to shift hips to downdog a few times here – 20 was my MAX) – nice job, found failure

Pistol squats – 3R/3L – only one set here – felt whooped

Burnout – 1 chin up, 3 push ups – 9 rounds – those push ups WERE HARD

Cooldown for 2 minutes per video


Post workout shake:

  • Chocolate shakeology sample (out of regular protein)
  • So Delicious coconut milk (unsweetened)


Do you have any favorite home workouts that you’ve put together? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share! 


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