Month: February 2024

2024/02/14

I wasn’t feeling good yesterday afternoon so took a long nap instead of hitting the garage gym. Still not fully myself today, but felt good to workout.

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 12 Back Squats (70) / 45s Wall Sit
  • 12/12 Single Leg RDL (30) / 10/10 Hamstring Sliders

3 Sets

  • 8/8 Single Leg Box Squats (18”)
  • 50 steps Farmer Carry March (45/30 DBs)

I bumped my dumbbells up five pounds.

4 Sets

  • 12/12 DB Split Squats (20/15 DBs)
  • 8 Box Jumps (18”)

Abs

3 Sets

  • 1:00 Plank
  • 30s Russian Twist

2024/02/11

Warm-up / Cardio

10:00 TrueForm Walk

Lifting

4 Sets

  • 12 Deadlifts (85) / Hip Bridges (35)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12/12 Single Arm DB Row (50/35)
  • 12 Cable Tricep Extension (43/32)

4 Sets

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

4 Sets

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

We’re heading to a golf sim this afternoon.

2024/02/10

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 went on the BikeErg today.

HIIT

20:00 AMRAP

  • 12 Lunges
  • 10 Renegade Rows (35/20)
  • 10 Plank Pull-throughs (35/25)
  • 20 KBS (35/30)
  • 10 Burpee / 45s TrueForm Walk
  • 20 Knee up alt Side Crunches

Got through 6+52.

2024/02/08

Thought we might go for a walk since it was almost 60° outside, so we skipped cardio.

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 + 30/15)
  • 5-6 Strict Pull-ups

4 Sets

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

We did not end up going for a walk.

2024/02/06

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 12 Back Squats (65) / 45s Wall Sit
  • 12/12 Single Leg RDL (30) / 10/10 Hamstring Sliders

I added five seconds to my sits today.

3 Sets

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

4 Sets

  • 12/12 DB Split Squats (20/15 DBs)
  • 8 Box Jumps (18”)

Abs

3 Sets

  • 1:00 Plank
  • 30s Russian Twist

With no rest this is really tough!

2024/02/04

Was pretty exhausted yesterday and slept for almost 10 hours.

Cardio

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

Abs

  • 12/12 KB Cross Body Crunch (20#)
  • 12/12 Bottoms Up Dead Bugs (20)
  • 20 KB Straight Leg Crunch (20)
  • 30 Hollow Rock Flutter Kicks (20)
  • 20 KB Pull-throughs (30)

This came from a Facebook video, story, or whatever they call it.

Done just after 10am and down to the workshop to build some more furniture for the new house.

2024/02/03

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)

4 Sets

  • 12/12 Single Arm DB Row (50/35)
  • 12 Cable Tricep Extension (38-43-43-43/27-27-32-32)

4 Sets

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

4 Sets

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

Abs

3 Sets

  • 10/10 Side Laying Crunches
  • 10 Crunches
  • 10 Leg Lift + Toe Touch
  • 10 Boat Crunches / 20 Oblique Heel Touches
  • 10/10 Single Leg V-ups (other is bent on floor)

2024/02/02

My right shoulder and neck area got pretty sore and tight last night and then faded after waking up this morning.

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 B was on the TrueForm.

HIIT

20:00 AMRAP

  • 6 Lunges
  • 6 Reverse Lunges
  • 10 Renegade Rows (35/20)
  • 10 Plank Pull-throughs (35/25)
  • 20 KBS (35/30)
  • 10 Burpee / 350m BikeErg
  • 20 Knee up alt Side Crunches

I did the BikeErg today to save my back. Got through 6+44.