Month: October 2024

2024/10/28

Legs

3 Sets

  • 8 Front Squats (105-115-120#) / Incline DB Squat (25-30-35# DBs)

3 Sets

  • 8/8 Bulgarian Deadlifts (18”, 70#)
  • 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

  • 8/8 Single Leg RDL (70#) / 8/8 stability ball hamstring curls
  • 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

  • 8/8 Single Leg DB Step-ups (20”, 45#)
  • 8 Side Jumps / 4/4 Side Box Jumps (12”)

Abs

3 Rounds

  • 1:00 Plank
  • 10/10 Side Jack Knifes
  • 10 Leg Lifts

2024/10/27

Long travel day on Friday and B wasn’t feeling good yesterday.

Partner Workout

5 Rounds

  • 5/5 Box Jumps (26″)
  • 10/10 DB Hang Power C& J (25/20#)
  • 12/12 Walking Lunges (15# DBs)
  • 10/10 Parallette Push-ups

Took us 16:08.

2024/10/24

Long walk on the beach at sunrise.

Then an early breakfast and hit the gym.

3 Sets

  • 10 Pec Deck
  • 10 Single DB Shoulder to Shoulder Press

3 Sets

  • 10 Vertical Traction
  • 10 half Bench Press Pulses
  • 8 Bench Press

3 Sets

  • 10/10 X-body Cable Curl/Raise
  • 10/10 X-body Cable Raise

3 Sets

  • 10 Cable Chest Fly
  • 10 DB Front Raise

3 Sets

  • 10 Decline OH Sit-ups
  • 10/10 Side Bends

2024/10/23

On Tuesday we went for a long walk on the beach. The have a nice gym here so we hit the machines on Wednesday.

Warm-up

  • 2:00 Row
  • 2:00 SkiErg

Back & Arms

10 Sets

  • 2 Strict Pull-ups (various grips)

3 Sets

  • 10 Seated Cable Row

3 Sets

  • 10 Incline Straight Arm Pulldown (standing bent over)

3 Sets

  • 10 Back Fly (standing bent over)
  • 20 DB Wrist Twists

3 Sets

  • 10/10 Single Arm Cable Curl
  • 10/10 Single Arm Cable Pushdown

We also went for a walk on the beach before dinner.

2024/10/19

Legs

3 Sets

  • 8 Front Squats (105-115-120#) / Incline DB Squat (25# DBs)

3 Sets

  • 8/8 Bulgarian Deadlifts (18”, 70#)
  • 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

  • 8/8 Single Leg RDL (65#) / 8/8 stability ball hamstring curls
  • 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

  • 8/8 Single Leg DB Step-ups (20”, 40#)
  • 8 Side Jumps / 4/4 Side Box Jumps (12”)

Abs

3 Rounds

  • 1:00 Plank
  • 10/10 Side Jack Knifes
  • 10 Leg Lifts

2024/10/18

Yesterday I walked 18 holes.

Chest & Shoulders

4 Bench Press

45-95-135-165-185-205

45-65-85- 3×107.5 – 107.5 – 112.5

I screwed up on Brandi’s weights. Worked out though!

3 Sets

  • 10 Banded Chest Press (standing, CS blue)
  • MAX Diamond Push-ups 

It was all 20s for me and 17-15-15 for B.

3 Sets

  • 8/8 Landmine Press (45 + 40/15)
  • 10 DB Shrugs (60)

3 Sets

  • 8 Upright DB Rows (30/25)
  • 12 Combination Raises (15/12)

Off to play some pickleball!

2024/10/16

I needed a rest day yesterday. Today I mowed the lawn at the new place for the second time, which takes about an hour.

Back

4 Sets

  • 4 Hex Bar Deadlifts (140-150-160-170#)
  • 3×10 Incline Back Fly (25/20)

4 Sets

  • MAX Pull-ups (10-8-7-7 / 6-5-5-4)
  • 8 Straight Arm Pulldowns (60/49)

4 Sets

  • 8 Bent Barbell Rows (75)
  • 3×10 Incline DB Rows (40/30)

Abs

3 Sets

  • 10 Hanging Leg Raise
  • 10/10 Banded Rotations
  • 10/10/10/10 Banded Butter Churners

2024/10/14

The outer are of my quads are really sore.

Partner Workout

5 Rounds

  • 5/5 Box Jumps (24”)
  • 2/2/2/2 Strict Pull-ups
  • 12/12 Walking Lunges (15# DBs)
  • 6/6 Power Cleans (85#)

We added the dumbbells for the lunges today. It took us 12:56. My notes say last time took us 11:50, though. Did the dummbells slow us down that much? I suppose with 120 total lung steps it wouldn’t have to be that much slower per rep to add up.

Abs

3 Sets

  • 6/6 Jack Knife Combo
  • 6 In & Out Combo
  • 12 Scissor Kicks
  • 12 Straight Arm Russian Twists

Holding in the same piked position makes for some of the hardest ab routines. I had to scale a whole bunch.

2024/10/13

Legs

3 Sets

  • 8 Front Squats (105-115-120#) / Incline DB Squat (25-30-35# DBs)

3 Sets

  • 8/8 Bulgarian Deadlifts (18”, 70#)
  • 10 Seated Calf Raise (3010 tempo, 2×35#, 45#)

3 Sets

  • 8/8 stability ball hamstring curls / 8/8 Single Leg RDL (65#)
  • 4/4 Jump & Reach / 8 Box Jumps (20”)

3 Sets

  • 8/8 Single Leg DB Step-ups (20”, 40#)
  • 8 Side Jumps / 4/4 Side Box Jumps (12”)

Abs

3 Rounds

  • 1:00 Plank
  • 10/10 Side Jack Knifes
  • 10 Leg Lifts