Day 470: Lifting, Battle Ropes and Christmas Lights

Though I slept for 8 hours last night, I got less than two hours of deep sleep. The bed that we sleep in when we’re here is comfortable so who knows what caused the light sleep. 

I met my in-laws at their gym once I woke up since they had gone to church while we were still sleeping. 

Today’s workout was focused on chest and biceps along with some battle ropes work at the end: 


  • Dumbbell Bench Press - 1 x 12 reps (50 lbs), 3 x 8 reps (50 lbs, 55 lbs, 60 lbs)
  • Dumbbell Incline Press - 2 x 8 reps (55 lbs), 1 x 8 reps (55 lbs)
  • Cable Crossovers - 3 x 15 reps (50 lbs, 70 lbs, 80 lbs)
  • Dumbbell Flyes - 3 x 15 reps (27.5 lbs)


  • Cable Bicep Curls - 1 x 12 reps (50 lbs), 3 x 8 reps (80 lbs, 90 lbs, 100 lbs)
  • Incline Bicep Curls - 3 x 8 reps (27.5 lbs) 
  • Dumbbell Hammer Curls: 3 x 15 reps (27.5 lbs)

After finishing my lifting session I did 4 rounds of regular battle ropes with my father-in-law. While we didn’t time the rounds, each was probably roughly 20 seconds long. 

We then decided to test doing a few rounds of battle ropes while balancing on a bosu ball, including one round while squatting on the ball. 

The bosu ball added an additional element of balance that made it even harder to use the battle ropes. It was a fun and exhausting way to end my workout. 

I felt soreness in my left shoulder when I finished the battle ropes but it’s nothing new. I have become used to a certain amount of shoulder soreness while lifting that I think will always be there no matter how much I mobility work I do.  

My father-in-law and I spent the majority of the day stringing up the Christmas lights outside and running a few errands. 

We wanted to get the outdoor Christmas lights done today because it was warmer out and will make next Saturday less crazy when we are putting up the Christmas tree and decorating the house. 

Unfortunately, I didn’t have great luck with the lights all working so I’m going to have to finish some of it tomorrow when I get back from picking my sister-in-law and niece up from the train station. 

My other sister-in-law and her boyfriend came over for dinner tonight. It was our first chance to see them since we came back so that was fun. 

With dinner all cleaned up I’m bringing the night to a close with watching the Warriors game.