Month: November 2023

2023/11/29

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk
  • 10:00 BikeErg

Upper Body

  • 20-14-14-10 alt Neutral Grip Front Raise (20/15# DBs)
  • 10-8-8-6 Bent Over Back Fly (25/20# DBs)
  • 12-12-10-8 Wide DB Curl (20/15# DBs)
  • 10-10-8-6 DB Push-up to Side Plank Reach (20/15# DBs)
  • 16-14-14-12 DB Halos (25/20# DB)
  • 10-8-MAX-MAX Diamond Push-ups

I screwed up and did a max set to start. So ended up doing 15-8-15-13. Brandi’s max sets were 15-10.

Abs / Mobility

2 Sets

  • 12 Table Pose Reaches
  • 12 Down Dog Toe Touches
  • 8/8 Side Plank Crunches
  • 16 alt Spider Lunge T-frame
  • 8 Candlestick & Reach

2023/11/27

Warm-up

  • 5:00 TrueForm Walk
  • 5:00 BikeErg

Legs

  • 10-10-10-8 Incline Front Squats (35 plates on 4 mats, 20/15# DBs)
  • 10-10-8-6 Bulgarian Split Squats each leg (15/8# DBs)
  • 10-10-8-8 KB Sumo Squat/ Deadlift (70#)
  • 7-7-5-5 Staggered Deadlifts each side (25# DBs)
  • 20-16-12 Elevated Reverse Lunges (45 plate, 20/15# DBs)
  • 10 Box Jumps (20”)

Abs

2 Sets

  • 20 Pike Heel Clicks over DB
  • 20 alt Piked Single Leg Extensions
  • 10 Piked In & Outs around DB
  • 10 Piked Leg Lifts over DB
  • 30 Russian Twists (35# KB/15# DB)
  • 20 Plank Hip Dips over DB

Mobility

2 Sets

  • 10 Cat/Cow
  • 20 Laying Hip Openers

2023/11/26

10:00 BikeErg

Back

4 Sets

  • 10 Lat Pulldown (104/71-60-60-60-60)
  • 10 Bent Over Barbell Row (55)

4 Sets

  • 12 Seated Cable Rows (double handles, 104-93-93-93/71-82-71-71)
  • 15 Face Pulls (CS blue, reg red)

3 Sets

  • 10 Deadlifts (55-75-75-75)
  • 15 DB Shrugs (50/35# DBs)

Abs

  • 3x60s Plank
  • 3×12 Plank Shoulder Taps
  • 3×20 Russian Twists
  • 3×15 Hanging Leg Raise
  • 3×20 Bicycles

2023/11/25

Yesterday I worked in the shop for a long time processing some wood for a project.

20:00 AMRAP

  • 4x Side Shuffle
  • 10 DB Hang Clean & Jerk (20/15# DBs)
  • 10 DB Floor Press (40/25# DBs)
  • 10 Burpees / 200m Row
  • 10 Renegade Rows (50/25# DBs)
  • 10 KB Sumo Deadlift (62/53# KB)

My back was a bit tweaky from standing in the basement for so many hours yesterday, so I rowed instead of doing the burpees.

Mobility

2 Sets

  • 10/10 Scissor Leg Circles
  • 8/8 Dead Bug Reach w/ Static Push
  • 8/8 Plow Rows
  • 12 Locust Twister
  • 6/6 Low Lunge Twist
  • 6/6 Wanda Twist
  • 12 Teaser Rainbows

2023/11/22

Shoulders

  • 3×10 alt Arnold Press (25/20# DBs)
  • 4×12 Upright Row w/ 3s hold at top (15/12# DBs)
  • 3×10 Seesaw Shoulder Press (25/20# DBs)
  • 3×10 Around the World to Underhand Front Raise (8/5# DBs)
  • 2×10 Lateral Raise + Half Lateral Raise (8/5# DBs)
  • 3×15 DB Swing (20/12# DBs)
  • 4×12 Shoulder Raise (15/10# DB)

Abs

2 Sets

  • 12 Kneeling Halos (20# KB)
  • 8/8 Half Kneeling Rotations (30# KB)
  • 8/8 Kneeling Dig & Chop (20-15# KB)
  • 10 X Body Lift (15# KB)
  • 12 Plank Pull Throughs (30# KB)
  • 10/10 Plank Saw (15# KB)

2023/11/21

Yep, getting sore throughout my hamstrings and glutes.

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 3:00/3:00 TrueForm Side Shuffle
  • 4:00 TrueForm Walk
  • 2:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Finally my turn to warm-up on the TrueForm!

Workout

Brand went through her superset and then I went.

Part 1

  • 20-14-14-10 alt Neutral Grip Front Raise (12-15-20-25 / 10-12-15-20# DBs)
  • 10-8-8-6 Bent Over Back Fly (25/20# DBs)

Part 2

  • 12-12-10-8 Wide DB Curl (20/15# DBs)
  • 10-10-8-6 DB Push-up to Side Plank Reach (20 / 12-12-12-15# DBs)

Part 3

  • 10-8-8-6 DB Halos (20/20# DB)
  • 10-8-MAX-MAX Diamond Push-ups

Brandi got 11-9 and I got 14-12.

Mobility

2 Rounds

  • 12 Table Pose Reaches
  • 12 Down Dog Toe Touches
  • 8/8 Side Plank Crunches
  • 8 Candlestick & Reach
  • 16 alt Spider Lunge T-frame

2023/11/20

Warm-up / Cardio

  • 10:00 BikeErg / TrueForm

Legs

Brand went through her superset and then I went.

Part 1

  • 10-10-10-8 Incline Front Squats (35 plates on 4 mats, 20/15# DBs)
  • 10-10-8-6 Bulgarian Split Squats each leg (15/8# DBs)

Part 2

  • 10-10-8-8 KB Sumo Squat/ Deadlift (62-70-70-70/53-62-70-70#)
  • 7-7-5-5 Staggered Deadlifts each side (25/20-25-25-25# DBs)

Part 3

  • 20-16-12 Elevated Reverse Lunges (45 plate, 20/15# DBs)
  • 10 Box Jumps (20”)

Abs

2 Sets

  • 20 Pike Heel Clicks over DB
  • 20 alt Piked Single Leg Extensions
  • 10 Piked In & Outs around DB
  • 10 Piked Leg Lifts over DB
  • 30 Russian Twists (35# KB/15# DB)
  • 20 Plank Hip Dips over DB

2023/11/18

5 Rounds

  • 5 Strict Chin-ups 
  • 20 KB swings (45/35)
  • 12 alt. Reverse Lunge w/ball chop (15/8)
  • 10 Push-ups
  • 8/8 side  step ups (20/15, 20/18”)
  • 20 OH March (20/15s)

Today I stacked up 5 foam mats under my bar, to make it easier to grab. I was able to do every round of chin-ups 3-2, which saved so much time over singles. Finished almost two minutes faster than last week, in 15:33.

2 Sets

  • 6/6 Rig Ballerina Stretches
  • 12 alt Golf Posture Hip Rotations

Time for yard work to clean up more leaves!

2023/11/17

I walked nine holes each of the last two days. Crazy for November.

15:00 BikeErg

4 Rounds

  • 20 See-saw Rows / 10/10 Kroc Row (45/25)
  • 12 Floor Press (45/25)
  • 12 Back Fly (30/15)
  • 5/5 Uneven Push-ups
  • 12 Hammer Hold, External Rotations (20/15)

3 Sets

  • 12 Weighted Crunches (40#)
  • 12 OH Knees to Chest (40#)
  • 12 Around the World w/ alt Leg Raises (10#)
  • 12/12 OH Oblique Crunches (20#)