Month: December 2023

2023/12/16

My upper abs are sore. Took a nap today because I was whooped.

Warm-up / Cardio

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

Back

4 Sets

  • 10 Lat Pulldown (104/60)
  • 10 Bent Over Barbell Row (75/45)

4 Sets

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

3 Sets

  • 10 Deadlifts (105)
  • 15 DB Shrugs (50/35# DBs)

Abs

  • 3x60s Plank
  • 3×12 Plank Shoulder Taps
  • 3×20 Russian Twists
  • 3×20 Bicycles
  • 3×10 Hanging Leg Raise

2023/12/14

20:00 AMRAP

  • 4x Side Shuffle
  • 10 DB Hang Clean & Jerk (20/15# DBs)
  • 10 DB Floor Press (40/25# DBs)
  • 10 Burpees
  • 10 Renegade Rows (40/25# DBs)
  • 10 KB Sumo Deadlift (70/62# KB)

We’ve missed this one the last two weeks. I actually did burpees this time, but stepped back and up on them all. Got through 6+14.

Abs

3 Sets

  • 10/10 Twisted Side Crunches
  • 10 Butterfly Crunches
  • 10 Leg Lift + Reach
  • 10 Tuck-ups
  • 20 alt V-ups

2023/12/13

Warm-up / Cardio

  • 10:00 BikeErg
  • 10:00 TrueForm Walk

Upper Body

Part 1

  • 20-14-14-10 alt Neutral Grip Front Raise (20/15# 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 (20/15# DBs)

Part 3

  • 16-14-14-12 DB Halos (25/20# DB)
  • 10-8-MAX-MAX Diamond Push-ups (18-14/12-12)

Mobility

2 Sets

  • 10 Cat/Cow
  • 20 Laying Hip Openers

I started to feel my back during the middle of the workout, so I skipped out on the fancy ab/mobility work.

2023/12/12

Warm-up / Cardio

10:00 BikeErg

Legs

Part 1

  • 10-10-10-8 Incline Front Squats (35 plates on 4 mats, 25/20# DBs)
  • 10-10-8-6 Bulgarian Split Squats each leg (20/10# DBs)

Part 2

  • 10-10-8-8 KB Sumo Squat/ Deadlift (70# KB)
  • 7-7-5-5 Staggered Deadlifts each side (30# DBs)

Part 3

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

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 (20# KB/15# DB)
  • 20 Plank Hip Dips over DB

2023/12/10

Warm-up / Cardio

10:00 BikeErg

Back

4 Sets

  • 10 Lat Pulldown (104/60)
  • 10 Bent Over Barbell Row (55-55-75-75/55)

4 Sets

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

3 Sets

  • 10 Deadlifts (85)
  • 15 DB Shrugs (50/35 DBs)

Abs

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

2023/12/08

Shoulders

  • 3×10 alt Arnold Press (25/20# DBs)
  • 3×12 Upright Row (20/15# 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 (20/15# DBs)
  • 3×12 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# KB)
  • 10 X Body Lift (15# KB)
  • 12 Plank Pull Throughs (45# DB)
  • 10/10 Plank Saw (15# KB)

2023/12/06

Warm-up / Cardio

  • 10:00 TrueForm Walk
  • 10:00 BikeErg

Upper Body

Part 1

  • 20-14-14-10 alt Neutral Grip Front Raise (20/15# 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 (20/15# DBs)

Part 3

  • 16-14-14-12 DB Halos (25/20# DB)
  • 10-8-MAX-MAX Diamond Push-ups

I got a phone call, so missed the 3rd and 4th sets.

Abs / Mobility

2 Sets

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

2023/12/04

Warm-up / Cardio

10:00 TrueForm Walk

Legs

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 (70# KB)
  • 7-7-5-5 Staggered Deadlifts each side (25# DBs)

Part 3

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

Feeling good!

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 (25# KB/15# DB)
  • 20 Plank Hip Dips over DB