Month: December 2024

Back

4 Sets

• 10/4 Hex Bar Deadlifts
• 3×10 IYT (2.5)

I wanted to go higher reps, so did 30-80-110-130-150-160 and B stuck with 4s, doing 30-80-130-160-180-200-210.

3 Sets

• 8 Lat Pulldowns (115/71-82-82)
• 8 Bent over Underhand Back Fly (12/8-10-10)

The lat pulldowns felt really good!!

3 Sets

• 8 Seated Cable Rows (115/93)
• 8/8 Single Arm Bent over Row (53-60-60)/45)

Abs

2 Rounds

• 10/10 Side Plank Rotations
• 15 V-ups
• 20 Plank Shoulder Taps
• 15/15 Side Oblique Crunches

This one came from Brooke Ence on Instagram.

Legs

4 Sets

• 4 Belt Squats (45, 45, 35, 35, 15, 10)

We increased 10 pounds on the last three sets.

3 Sets

• 8 DB Walking Lunges (60 / 45-50-50)
• 10 Belt Squat Calf Raise (160)

Went up 10 pounds on the calf raises.

3 Sets

• 10 Banded Hamstring Curls (blue)
• 4 Box Jumps (36/30”)

3 Sets

• 8/8 Single Leg Step-downs (15”)
• 4/4 Sprinter Step-up (20″)

Abs

Tabata

• Shoulder Taps
• Crunches w/ Legs OH

Tabata

• Dead Bugs
• Plank Knee to Elbow

• 17:00 TrueForm Walk
• 17:00 BikeErg

Chest & Shoulders

4 Sets

• 4 Incline Bench Press

I went 45-85-115-145-165-185, which is five more on my final set and B went 45-65-70-75-80-85.

4 Sets

• 12-10-9-8 (10#)/10, 8-8-8 (8#) Dips
• 8 Incline Chest Fly (40/20)

I added ankle weights for all sets and it wore me down! B saw me and put on her vest for her final three sets. This superset is horrible!

4 Sets

• 4 Shoulder Press

I stuck to my same 45-75-95-115-135 and B managed to get the fourth rep on the final set this week to clear 45-55-65-70-72.5.

4 Sets

• 10 Bent Arm Shoulder Raises (20)
• 10 Front Raises (20/12)

I did 20 combo raises with 20 again and was dying this week.

Back

4 Sets

• 4 Hex Bar Deadlifts (30-90-140-170-190-200-210#)
• 3×10 Incline Back Fly (30/25)

We bumped up 10 pounds, starting with the third warm-up set.

4 Sets

• 5/3 Weighted Strict Pull-ups (35/15#)
• 10 Straight Arm Pulldowns (60-62.5-62.5-62.5/49)

I added a second set of ankle weights and bumped up three of my pulldown sets.

4 Sets

• 8 Bent Barbell Rows (80)
• 3×10 Incline DB Rows (40/30)

Went up five pounds on the barbell rows.

Abs

2 Sets

• 20 alt Knee Crunch
• 20 OH Reach Crunch
• 20 Straight Leg Bicycle
• 20 Leg Raises
• 20 alt Side Crunch w/ Reach Across

I was dealing with a water leak at the old house the last two days and my entire body was wrecked.

5 Rounds

• 20 DB Push Press (20/15)
• 20 Single Leg Pogos on to Plate (45/35)
• 10/10 KB Around the World (35/45)
• 20 Push-ups
• 20 Side lunges
• 20 Plank Pull Throughs 40/25)
• 1:00 Machine (TrueForm Walk, BikeErg)

I did my push-ups 10-10 every round. I was on the TrueForm to walk for rounds 1-3-5, and did BikeErg for rounds 2-4. Took me 24:24 to finish and then I walked 2:00 backwards while B finished.

We got the pogos from the Instagram video below.

View this post on Instagram

A post shared by Jason Pak & Lauren Pak (@jasonandlaurenpak)

Chest & Shoulders

4 Sets

• 4 Incline Bench Press

45-65-70-75-80-85

I did 45-85-115-145-165-180, going up 5 pounds on my last set and B did 45-65-70-75-80-85, going up 2.5 on her last set.

4 Sets

• 12/9-8-8-8 Dips
• 8 Incline Chest Fly (40/20)

Increase from 10 dips for me.

4 Sets

• 4 Shoulder Press

I did 45-75-95-115-135 and went up five pounds on the last set and Brandi was able to get three with 2.5 pounds more on her last set for 45-55-65-70-72.5 (3).

4 Sets

• 10 Bent Arm Shoulder Raises (20)
• 10 Front Raises (20/12)

Instead of this last superset I did 4×20 Combo Raises (20) since those bent arm shoulder ones tweaked something in my back last week and have bothered me before.

Cardio

• 15:00 BikeErg
• 15:00 TrueForm Walk

Back

4 Sets

• 4 Hex Bar Deadlifts (30-90-130-160-180-190-200#)
• 3×10 Incline Back Fly (25-30-30/25)

4 Sets

• 6/3 Weighted Strict Pull-ups (25/15#)
• 10 Straight Arm Pulldowns (60/49)

4 Sets

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

Abs

2 Sets

• 20 alt Knee Crunch
• 20 OH Reach Crunch
• 20 Straight Leg Bicycle
• 20 Leg Raises
• 20 alt Side Crunch w/ Reach Across

25:00 AMRAP

• 10 Burpees
• 4x Suitcase Carry (50# DB)
• 16 Step-ups (24/20″)
• 8/8 Single Arm Hang Power C&J (20# DB)
• 16 Reverse Lunges

Today I got through 6+28, improving on 6+10. The suitcase carries alone take about a minute, so this was a big increase.