2026/02/02

3 Rounds

  • Concept2 Rower or Bike: 4 Minutes
  • Bear Crawls: 2x Down and back
  • Farmer’s Carry: 2.5 Laps (35/30# DBs)
  • Box Step-overs: 20 Reps (20/18”)
  • Medicine Ball “Around the World”: 10 Per side (15/8#)
  • Parallette L-Sit Tucks or Holds: 30 Seconds
  • Yoga Stability Ball Deadbugs: 16 Reps

Got done in 29:24 and felt much better this week.

2026/01/31


Upper Body Strength (Push/Pull)

Warmed up with the Crossover Symmetry Iron Scap.

4 Sets

  • 8 Shoulder Press (45-55-65-75 / 50)

3 Sets

  • 12 DB Bench Press (35-40-40 / 20[12]-25[10]-25[10])
  • 12/12 Landmine Row (50-55-55 / 45)

3 Sets

  • 12-15 Perfect Pushups (15/10)
  • 15 Lat Pulldowns (# 6/3)

3 Sets

  • N: 10/10 Mini Side Bends (30)
  • B: 8 Hanging Leg Raise

That’s the first week of the AI designed program in the book, though we actually started with day three and finished with one and two. Body is handling it pretty well, though I can definitely feel the surgery site with some movements, so taking things easy.

2026/01/30

Lower Body Strength (Push/Pull)

4 Sets

  • 8 Hex Bar Deadlift (80 / 80-110-130-150)

4 Sets

  • 12 Goblet Squats (35-35-45-45)
  • Strict Pull-ups (5 / 4)

3 Sets

  • 10/10 Box Step-ups (20″) (15 / 12-15-15 DBs)
  • 20 Banded Face Pulls (CS Red)

3 Rounds

  • 30s Plank (Bosu ball)
  • 30s Rest

2026/01/28

I’m really sore from the lunges and probably a bit from the squats too. We warmed up with 4:00 on our machine. I was on the BikeErg and B was on the TrueForm

Interval Engine (10 rounds)

  • 1 Minute High Effort
  • 1 Minute Rest (Active recovery)

Not very fast, but definitely a shock to my body.

We cooled down with some mobility for the hips and shoulders.

2026/01/26

No issues after the first couple of days in the gym.

Warm-up: Iron Scap

3 Sets

  • N: Goblet Squats 10x 30-35-40-40
  • B: Back Squat 5x 65-85-105-125

3 Sets

  • 15 KB Swings
    • N: 30-35-35
    • B: 45
  • 10-12 Barbell Bent Over Rows
    • N: 45
    • B: 65

3 Sets

  • 24 Walking Lunges (MB at chest)
    • N: 20
    • B: 10
  • Dead Hang
    • N: 30s
    • B: 45s

3 Sets

  • 10 per side – Landmine Rotations (35#)

2026/01/24

We fed all of our workout equipment in to Google Gemini to help us come up with a new workout program.

3 Rounds

  • Concept2 Rower or Bike: 4 Minutes
  • Bear Crawls: 2x Down and back
  • Farmer’s Carry: 2.5 Laps (25/30# DBs)
  • Box Step-overs: 20 Reps (20/18”)
  • Medicine Ball “Around the World”: 10-15 Per side (15/8#)
  • Parallette L-Sit Tucks or Holds: 30 Seconds
  • Yoga Stability Ball Deadbugs: 16 Reps

Took us 30:35. I was on the bike and I only did 10 per side with the ball because that 15 pounder was hard on the wrists. For the ab movements we alternated and I always started with the deadbugs.

2026/01/23

Got the “all clear” from the doc, so back in the gym today. Going to be easing in to things.

Back

  • 4×4 Strict Pull-ups 
  • 4×10 Lat pulldowns (#5-6-6-6 on the machine)
  • 4×10/10 DB Row (25)
  • 3×12 Bent over DB Fly (10)

Abs

5 Rounds

  • 30s Plank
  • 30s Rest

2025/12/04

Upper Body Strength (Pull)

  • 3×5-8 Strict Pull-Ups
  • 4×8-10 Bent-Over Rows (75)
  • 3×10 Lat Pulldown (120 / 70)
  • 3×12 Seated Cable Row (120 / 80)
  • 3×12 Dumbbell Biceps Curl (30 / 20)
  • 3×15-20 Band Pull Aparts (blue)

I’m going in for hernia surgery tomorrow, so this will be my last workout for at least two weeks.