Bodyweight Workouts – Basement Sessions – 7/2/18 – One arm push up training

Yesterday was a nice Casual Sunday.

I don’t know if its a late thirties thing, but you kind of enjoy a nice low-key day where you get some stuff done, but still have a chance to just enjoy things unfolding around you with zero pressure.

Most of my day is dictated by Baby Breaking’s eat/sleep/play schedule. Mrs. Breaking leaves for work around 6:30 am, so the next 13 hours are total bro time.

BB woke up around 9am (he was fed at 6am, hung out with me until 7am, and went down for a nap). In that time, I drank some awesome butter coffee, did the dishes, made a grocery list, and watched a bunch of hot takes about LeBron going to LA that made me mad (note – he was supposed to go to Philly to complete THE PROCESS. #trusttheprocess #hinkiediedforoursins

Once his feed at 9am finished, and he let out an awesome manly burp. We saddled up and went to the food store. He’s kind of like a wet stick of dynamite when you take him shopping. Whether its just his time or a gentle outside stimulus, he might explode. Luckily, he didn’t start stirring until we got to the check out.

He slept during the ride home, and I tried to c-a-r-e-f-u-l-l-y move him into the house w/o waking him up.


We played briefly, and then he decided he wanted to go back to sleep. That was roughly about 1030am, and he stayed down until almost 130pm.


and its a good movie too!

In that almost 3 hour block, I was able to

  • knock out a yoga session and foam rolling session
  • make an awesome lunch consisting of chicken broth (yum), stripper bass + bacon salad, heavy cream and blueberries
  • get a pot of homemade chicken soup cooking on the stove
  • do the household bills and budget review
  • adjust the Amazon subscriptions for the month
  • prep all of the ingredients to make an amazing chocolate avocado mousse
  • watch 30 minutes of the Phillies game (via Slingbox) while sipping some delicious iced chicory and coffee
    • Note – getting the Slingbox and hooking it up at my parents house (in PA) has saved me HUNDREDS of dollars. I can basically watch all of my hometown local sports broadcasts here in Kansas for no cost. Otherwise, I’d have to have the MLB/NBA/NHL package, and/or get Direct TV to have access to NFL Sunday Ticket. Eff that noise. Slingbox baby!

It was heaven. Don’t get me wrong. I love hanging out with this kid. But, as I’m sure other parents will attest, you cherish every single second that the baby is content and asleep. Every. Single. Second. That is your time to “adult” in peace.

Once BB woke up, we continued watching the Phillies game, and he ate. In addition to his milk, we experimented with some mushed carrots. He enjoyed that. Once he was done eating and burping, I put him in his bouncer, and proceeded to finish making my chocolate avocado mousse. It turned out great. See this article for the recipe (scroll to the bottom).

He hung in there for a bit, but was ready for another nap almost 90 minutes later. I kept watching the Phillies game, and then went downstairs on the elliptical for 25 minutes after the game was over. Knapp hit a walk-off homer in the 13th. Go Phils! This team is actually pretty fun to watch. The bullpen threw 17 innings in the past two games. Pretty crazy.

Drew a sample of my currently carbonating Trappist-Style Ale. Only two days in, so no real carbonation (probably will take a solid week to force-carbonate). That is okay – I’m in no rush.

BB awoke again, and we fed, burped, and then bathed. By then, the bro-day was winding down, and Mrs. Breaking returned to the roost around 730pm. The chicken soup that had been simmering all day was pretty tasty. Note – use boneless/skinless thighs for your soup. Skip the breasts. Fat makes everything taste better.

Can’t complain about that day.

On to the workout…

Here is what today looked like:

7/2/18 – One arm push up training progression

  • Warmup
    • 3 minutes jump rope
  • Skill work – lever push up
    • warm up set – tricep push ups
      • 25 reps
      • rest 3 minutes
    • work set – lever push up
      • left arm – 17 reps
      • rest 1 minute
      • right arm – 17 reps
        • gaining reps each session which is very encouraging!
      • rest 2 minutes
      • left arm – 15 reps
      • rest 1 minute
      • right arm – 12 reps
      • rest 2 minutes
    • 4 ball push ups
      • 9 reps (lost balance – darn it!)
      • rest 1 minute
    • regular push ups
      • 20 reps
  • Cool down – 2 minutes
    • Flappy arms
    • shoulder rolls

The whole thing clocked in around 20 minutes. I was in a crazy hurry this AM.

Forgot to start my Garmin. DARN!

Post workout shake:


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


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