Month: December 2023

2023/12/31

Warm-up / Cardio

20:00 BikeErg

HIIT

7 Rounds

  • 7 air squats
  • 7 pulse squats
  • 7 right explosive reverse lunge
  • 7 left explosive reverse lunge
  • 7 dips
  • 7 push ups
  • 7 butterfly sit ups

Finished exactly one minute faster this week, in 9:50.

Mobility / Abs

2 Sets

  • 20 DB Dead Bugs (10/8)
  • 20 Hip Openers

2 Sets

  • 10 Cat/Cow
  • 20 DB Bird Dogs (10/8)

2023/12/29

Warm-up / Cardio

20:00 BikeErg

Chest, Shoulders, & Triceps

3 Sets

  • 10 DB Bench Press (50/25)
  • 10 Single DB Narrow Press (60/40)
  • 20 alt DB Flies (20/10)

3 Sets

  • 10 Seated Arnold press (25/20)
  • 5 DB front + lateral raise + reverse fly (10/8)

3 Sets

  • 15 DB seated overhead triceps extension (40/30)
  • 15 Bench dips

Abs

3 Rounds

  • 20 Plank Shoulder Taps
  • 10 Jack Knives
  • 20 Bicycle Pass Throughs
  • 10 Toe Touches
  • 20 Russian Twists

I used a 15# DB for last four movements. B used a 12, but an ankle weight for the bicycle passes.

2023/12/27

Warm-up / Cardio

10:00 BikeErg

Legs

5 Sets

  • 10 Deadlifts (3×75, 2×85 / 75)
  • 8 Front Squats
  • 1-2:00 Rest

3 Sets

  • 12 sumo squats (70)
  • 10 KB swings (53/45)
  • 8/8 OH split squats (25/15)
  • 1-2:00 Rest

Abs

8:00 EMOM (30s work 30s rest)

  • Knee raise + straight leg lower
  • Tick-tocks
  • V-ups
  • alt Knee raises

2023/12/25

Warm-up / Cardio

10:00 BikeErg

Circuit

3 Sets

  • 20 Lateral Step-overs (12″)
  • 12/12 Banded Rotations (CS blue)

3 Sets

  • 30 Mountain Climbers
  • 20 OH DB March (30/20 DBs)

3 Sets

  • 50-55s BikeErg / TrueForm
  • 10 DB Curl w/ 5s Negative (15/12)

2023/12/24

Warm-up / Cardio

10:00 BikeErg

Back

3 Sets

  • 10 DB single arm row (50/35)

Break as needed

35 Strict Pull-ups (green band)

I used a green band and did 7 sets of 5.

3 Sets

  • 6 Barbell bent over rows (overhand, 85/35)
  • 6 Barbell bent over rows (underhand)

4 Sets

  • 10 Barbell deadlifts (105)

In the first couple of reps something popped in my left hip and I was getting some pain as I hinged and bent down. After the second rep of the second set I decided to stop.

3 Sets

  • 16 alt Gorilla rows (30/15)

2023/12/22

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 8/8 Barbell Bulgarian Split Squats (30# DBs / 35# Barbell, 18″)
  • 8/8 Explosive Split Squats (18″)

Biceps

3 Sets

  • 14 Plate Curls (35/20)
  • 14 DB Curls (20/12 DBs)

3 Sets

  • 20 Single Arm KB Curls (20/10-15-15)
  • 14 Incline DB Curls (20/12 DBs)

Abs

2 Sets

  • 5/5 Piked In & Out + Leg Lift over DB
  • 20 Russian Twists
  • 10 DB OH Sit-ups
  • 10 DB OH Leg Lifts
  • 20 DB OH Bent Leg Windshield Wipers
  • 10/10 DB Side Bends

We both used a 20 pound DB for everything, except Brandi used a 35 for the side bends.

2023/12/20

Warm-up / Cardio

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

Chest

3 Sets

  • 10 DB Bench Press (50/25)
  • 10 Single DB Narrow Press (60/40)
  • 20 alt DB Flies (20/10)

Shoulders

3 Sets

  • 10 Seated Arnold press (25/20)
  • 5 DB front + lateral raise + reverse fly (10/8)

Triceps

3 Sets

  • 15 DB seated overhead triceps extension (40/30)
  • 15 Bench dips

Abs

3 Rounds

  • 20 Plank Shoulder Taps
  • 10 Jack Knives
  • 20 Bicycle Pass Throughs
  • 10 Toe Touches
  • 20 Russian Twists

I used a 15# DB for last four movements. B used a 12, but an ankle weight for the bicycle passes.

2023/12/18

New cycle!

Warm-up / Cardio

10:00 BikeErg

Legs

  • 5 Deadlifts + 5 Front Squats (45#)
  • 5 Deadlifts + 5 Front Squats (75#)

5 Sets

  • 10 Deadlifts (75/55-65-70-70-70)
  • 8 Front Squats (same)
  • 1-2:00 Rest

Thought about increasing from 75, but haven’t squatted that in a very long time. No need to risk the back and rush it.

3 Sets

  • 12 sumo squats (70/45-62-62)
  • 10 KB swings (53/45)
  • 8/8 OH split squats (25/15)
  • 1-2:00 Rest

Abs

8:00 EMOM (30s work 30s rest)

  • knee raise + straight leg lower
  • tick-tocks
  • strict toes to bar
  • alt. knee raises