2020/04/15

3 Sets

10 Seated DB Shoulder Press 14kg

12 Tricep Kickbacks 6kg

3 Sets

10/10 Kroc Rows 22kg

12 Hammer Curls 10kg

3 Sets

10 DB Pullovers 18kg

10 DB Bench Press 22kg

3 Sets

20/20 OH March 16kg

10/10 Side Bends 16kg

2024/04/11

Walked 18 on Monday and Wednesday, but didn’t workout on Tuesday because Brandi was sick for a few days.

Warm-up / Cardio

10:00 BikeErg

Lifting

4 Sets

  • 12 Deadlifts (165) / 12 Hip Bridges (40)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (65)
  • 12 Tricep Pushdowns (65/43)

I forgot about setting up a bar for the rows so it was easy to use B’s.

4 Sets

  • 10/10 Standing Banded Woodchops (CS blue)
  • 12 Underhand Lat Pulldown (104/71)

4 Sets

  • 12 Seated Cable Rows (handles, 98/76)
  • 3×12 DB Dead Bugs (12)

Abs

2 Sets

  • 12/12 Quarter Get-ups (20/15)
  • 12/12 Bottoms up Dead Bug (20/15)
  • 20 OH Toe Reach (20/15)
  • 30 OH Hollow Flutter Kick (20/15)
  • 20 DB Pull Throughs (50/25)

2024/04/07

Yesterday after going for a 3.54 mile (58:33) walk we cut down the posts for the outdoor gym in prep for the move this summer. It was such a waste of time and money putting those up. My back was really feeling it after the work and it’s tight today.

Warm-up / Cardio

10:00 TrueForm Walk

Upper Body

4 Sets

  • 12 Incline DB Bench Press (45/30)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/40)

4 Sets

  • 12/12 Landmine Press (35 bar + 35/15)
  • 6 Strict Pull-ups / 30 Band Pulls (blue)

With my back I didn’t want to chance pull-ups.

4 Sets

  • 10 Shoulder Press (75/45)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 10/10 Fire hydrants

2024/04/05

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 12 Back Squats (105) / Weighted wall sits (40s, 50# DB in front rack)
  • 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

  • 8/8 Single Leg Box Step Downs (15″)
  • 25/25 steps OH March (40/30)

4 Sets

  • 10/10 Bulgarian split squats (18”, 25/15)
  • 8 Box Jumps (20″)

Abs

3 Sets

  • 30/30s Side Plank
  • 30s Leg Lifts

2024/04/04

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Lifting

4 Sets

  • 12 Deadlifts (165) / 12 Hip Bridges (40)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (80/65)
  • 12 Tricep Pushdowns (65/43)

4 Sets

  • 10/10 Standing Banded Woodchops (CS blue)
  • 12 Underhand Lat Pulldown (104/71)

4 Sets

  • 12 Seated Cable Rows (handles, 98/76)
  • 3×12 DB Dead Bugs (12)

Abs

2 Sets

  • 12/12 Quarter Get-ups (20/15)
  • 12/12 Bottoms up Dead Bug (20/15)
  • 20 OH Toe Reach (20/15)
  • 30 OH Hollow Flutter Kick (20/15)
  • 20 DB Pull Throughs (50/25)

2024/04/02

Cardio / Sprints

  • 4:00 Slow
  • 1:00 Medium
  • 1:00 Slow
  • 20x
    • 10s Fast
    • 20s Slow
  • 1:00 Slow
  • 2x
    • 30s Fast
    • 1:00 Slow

I was on the BikeErg today.

HIIT / Power

5 Rounds

  • 14 Curtsy Lunges
  • 14 MB Side Skaters (14/8)
  • 10 Ball Slams (14)
  • 10/10 Plyo Lunges with band (CS red)
  • 10 KB OH Reach (25)
  • 10 Bench Dips

2024/03/31

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

  • 12 Incline DB Bench Press (45/25)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/35)

4 Sets

  • 12/12 Landmine Press (35 bar + 35/15)
  • 6 Strict Pull-ups

I didn’t use grips today and went 4-2 every set.

4 Sets

  • 10 Shoulder Press (75/45)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 5/5/5/5 Fire hydrants (with full range of motion back/through)

2024/03/29

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 12 Back Squats (85) / Weighted wall sits (40s, 45# DB in front rack)
  • 12/12 Single Leg RDL (35#) / 12 Bench hamstring sliders w/ rings

3 Sets

  • 8/8 Single Leg Box Step Downs (14″)
  • 25/25 steps OH March (40/25)

4 Sets

  • 10/10 Bulgarian split squats (18”, 25/15)
  • 8 Box Jumps (20″)

Abs

3 Sets

  • 30/30s Side Plank
  • 30s Leg Lifts

2024/03/27

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Lifting

4 Sets

  • 12 Deadlifts (165) / 12 Hip Bridges (40)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (75/65)
  • 12 Tricep Pushdowns (65/43)

4 Sets

  • 10/10 Standing Banded Woodchops (CS blue)
  • 12 Underhand Lat Pulldown (104/71)

4 Sets

  • 12 Seated Cable Rows (handles, 98/76)
  • 3×12 DB Dead Bugs (12)

Abs

2 Sets

  • 12/12 Quarter Get-ups (20/15)
  • 12/12 Bottoms up Dead Bug (20/15)
  • 20 OH Toe Reach (20/15)
  • 30 OH Hollow Flutter Kick (20/15)
  • 20 DB Pull Throughs (50/25)