Month: January 2024

2024/01/18

These winter garage workouts are no fun. Can’t wait for the new house to be built!

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

Knocked another 7 seconds off, finishing in 9:32.

Mobility / Abs

2 Sets

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

2 Sets

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

2024/01/16

Warm-up / Cardio

  • 7:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards

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 (25-30-30/20)
  • 5 DB front + lateral raise + reverse fly (10-12-12/8)

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.

2024/01/15

Even after warming up the garage for about 90 minutes it was still damn cold when we started.

Warm-up / Cardio

  • 10:00 BikeErg
  • 5 Deadlifts (45#)
  • 3 Front Squats (45#)
  • 5 Deadlifts (75#)
  • 3 Front Squats (75#)

Legs

5 Sets

  • 10 Deadlifts (95/75)
  • 8 Front Squats

Added 10 pounds to my weight

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

2024/01/14

On Friday we closed on the construction loan for our new house and then the storm rolled through, knocking out our power until after 5pm yesterday.

Warm-up / Cardio

20:00 BikeErg

HIIT

5 Rounds – 50s work / 10s transition

  • Step-ups (18″)
  • Hang DB Cleans (20/12# DBs)
  • V-ups
  • Jump Rope
  • Side to Side Block Push-ups
  • Side Planks

2024/01/11

Warm-up / Cardio

  • 10:00 TrueForm Walk
  • 3+3 Pendlay Row (over/under, 45#)
  • 5 Deadlift (45#)
  • 3+3 Pendlay Row (over/under, 65#)
  • 5 Deadlift (65#)

Back

3 Sets

  • 10 DB single arm row (50/35)

Break as needed

  • 35 Strict Pull-ups (green band)

Today I did 10-10-8-7.

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 (30/15)

Abs

3 Sets

  • 10/10 Single Arm OH March (30#)
  • 10/10 DB Side Bends (30#)
  • 10/10 Trunk Twists (30#)
  • 20/20 Lunge Trunk Twists (30#)

2024/01/09

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

  • 8/8 Bulgarian Split Squats (18”, 30-30-35-35 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 (20-15-15 / 12-10-10 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.

2024/01/08

Cardio / Warm-up

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

Knocked another 11 seconds odd, taking 9:39 today. I kind of did squat jumps for the most part today.

Mobility / Abs

2 Sets

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

2 Sets

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

2024/01/07

Warm-up / Cardio

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

Chest & Shoulders

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 (25-30-30/20)
  • 5 DB front + lateral raise + reverse fly (10-12-12/8)

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. These shoulder taps are so shaky after all the other movements.

2024/01/05

Warm-up / Cardio

10:00 BikeErg

Legs

5 Sets

  • 10 Deadlifts (85/75)
  • 8 Front Squats

3 Sets

  • 12 sumo squats (70)
  • 10 KB swings (53/45)
  • 8/8 OH split squats (25/15)

Abs

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

  • knee raise + straight leg lower
  • tick-tocks
  • V-ups
  • alt. knee raises