Month: January 2024

2024/01/31

Warm-up / Cardio

10:00 BikeErg

Upper Body

4 Sets

  • 12 DB Bench Press (50/25)
  • 12/12 Pallof Press (blue)

4 Sets

  • 10 Exercise Ball Push-ups
  • 12 DB Curls (20/15)

4 Sets

  • 12/12 Landmine Press (35 bar + 25/15)
  • 5-6 Strict Pull-ups

4 Sets

  • Single Arm DB Press (6/6@40 / 10/10@20)
  • 8-12 Half-kneeling Banded Woodchop (blue)

Abs

2 Rounds

  • 12 Halos
  • 12 1/4 Halos
  • 20/20 Suitcase March
  • 20 Front Rack Twists
  • 10/10 Front Rack Shoulder Opener
  • 20 KB Passes

I used a 20 pound kettlebell throughout to make it easy.

2024/01/29

Was a little worried I’d wake up with a rough back after doing a lot of overhead stuff around the house yesterday.

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 12 Back Squats (65) / 40s Wall Sit
  • 12/12 Single Leg RDL (30) / 10/10 Hamstring Sliders

I did the wall sits and sliders.

3 Sets

  • 8/8 Single Leg Box Squats (18”)
  • 50 steps Farmer Carry March (40/30 DBs)

I helped brace myself with on hand on the rig for the single leg squats so I wouldn’t crash down.

4 Sets

  • 12/12 DB Split Squats (20/12 DBs)
  • 8 Box Jumps (18”)

Abs

3 Sets

  • 1:00 Plank
  • 30s Russian Twist

Rough little 4:30 of abs with no rest in there.

2024/01/27

Warm-up / Cardio

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

Lifting

4 Sets

  • 12 Deadlifts (85) / Hip Bridges (30)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

I did the hip bridges since my low back has been feeling a little something.

4 Sets

  • 12/12 Single Arm DB Row (50/35)
  • 12 Cable Tricep Extension (38/27)

4 Sets

  • 10/10 Explosive Banded Rotation (blue)
  • 12 Lat Pulldown (93/60)

4 Sets

  • 12 Seated Cable Row (93/71)
  • 3×12 Dead Bugs with Exercise Ball

I skipped out on extra abs since it was a lot of rounding of the back. We’re heading to a new golf sim this afternoon.

2024/01/26

Cardio

  • 5:00 Slow
  • 1:00 Fast
  • 2:00 Slow
  • 8x
    • 30s Fast
    • 30s Slow
  • 2:00 Slow
  • 1:00 Fast
  • 1:00 Slow

I was on the rower and this made 20 minutes go by quick!

HIT

20:00 AMRAP

  • 6 Lunges
  • 6 Reverse Lunges
  • 10 Renegade Rows (35/20)
  • 10 Plank Pull-throughs (35/25)
  • 20 Russian KBS (35/30)
  • 10 Burpee
  • 20 Hollow Rocks

I did step back/up burpees in round one and then the rest of the day did step without the push-up. Didn’t want to push my back. Got through 6+12

2024/01/24

On Monday I missed the leg day of the cycle, but in it today. We’re following some golf-focused workouts I found.

Warm-up / Cardio

10:00 BikeErg

4 Sets

  • 12 DB Bench Press (50/25)
  • 12/12 Pallof Press (blue)

4 Sets

  • 10 Exercise Ball Push-ups
  • 12 DB Curls (20/15)

4 Sets

  • 12/12 Landmine Press (35 bar + 20-20-25-25 / 10)
  • 5-6 Strict Pull-ups

4 Sets

  • Single Arm DB Press (6/6 @ 40 / 12/12 @ 15 for 1 set then 10/10 @ 20
  • 8-12 Half-kneeling Banded Woodchop (blue)

2024/01/22

Yesterday I felt like garbage, though it was going to be a rest day anyway. Today, I felt a back tweak while shoveling snow and felt something a few times in the afternoon after. So I didn’t start the first workout of this new cycle.

  • 7:00 TrueForm Walk
  • 3:00/3:00 TrueForm Side Shuffle
  • 3:00 TrueForm Backwards Walk
  • 4:00 TrueForm Walk

I sure hope it’s nothing.

2024/01/20

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)

Today I did 15-12-8.

3 Sets

  • 6 Barbell bent over rows (overhand, 85/40)
  • 6 Barbell bent over rows (underhand)

4 Sets

  • 10 Barbell deadlifts (105)

3 Sets

  • 16 alt Gorilla rows (30/25)

Abs

3 Sets

  • 10/10 Single Arm OH March (30#)
  • 10/10 DB Side Bends (30#)
  • 10/10 Trunk Twists (30#)
  • 10/10 Standing KB Around the World (35#)

2024/01/19

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 8/8 Barbell Bulgarian Split Squats (18”, 35 DBs/35 barbell)
  • 8/8 Explosive Split Squats

Biceps

3 Sets

  • 14 Plate Curls (35/25-15-15)
  • 14 DB Curls (20/12-10-10 DBs)

3 Sets

  • 20 Single Arm KB Curls (20/15)
  • 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.