Month: January 2025

Chest & Shoulders

3 Sets

• 10 Bench Press Pulses (upper half) + 8 Full

45-90-120-140 / 45-70-75-80

3 Sets

• MAX Dips

15#: 17-10-8 / 8#: 14-11-10

I really die off quick! At least the first set is getting much better.

3 Sets

• MAX Svend Press (15×35 / 13×20)
• 8 DB Pullover (60/50)

3 Sets

• 6/6 Half Kneeling Landmine Press (85-90-95 / 50-55-60-62.5)

3 Sets

• 8 Seated Arnold Press (40-40-45/25)
• 8/8 Banded Single Arm External Rotation (red CS)

30:00 AMRAP

• 10 Box Jumps (24/20″)
• 20 Russian KBS (35/45#)
• Single Arm OH Carries (40#)
• 20 Sit-ups
• 16 DB Curls (20#) / 12 Renegade Rows (30#)
• 12 Reverse Lunges

I was cruising today and got through 8+13. I did all box jumps and alternated between curls and hammer curls every round.

Back

4 Sets

• 10 Hex Bar Deadlifts / 4 Deadlifts

N: 30-90-120-150-170-180

B: 35-105-155-185-205-225

3 Sets

• 10 IYT (2.5#)
• 8 Lat Pulldowns (131/87)
• 8 Bent over Underhand Back Fly (20/15)

3 Sets

• 8 Seated Cable Rows (126/9104)
• 8/8 Single Arm Bent over Row (70-62-62/50)

The 70 was heavy and I was twisting and getting my body in to it too much.

Abs

2 Rounds

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

Cardio

• 10:00 TrueForm Walk
• 10:00 Row
• 10:00 BikeErg

Legs

4 Sets

• 6 Belt Squats (0+45+45+25+25+15)

4 Sets

• 6/6 Landmine Curtsy Lunges(45+ 45-45-60-70 / 35-45-60-70)
• 20 Banded Hops (red)

4 Sets

• 6/6 Deficit DB Reverse Lunge (45# plate, 40/35)
• 4/4 Single Leg Box Jump (20/12”)

4 Sets

• 12 Banded Hamstring Curls (blue)
• 4/4 Side Step-ups (20”, 62/45-50-50-50)

A lot of increases all around. Leg day is tough!

Abs

3 Rounds

• 1:00 Plank
• 30s Heel Touches / Russian Twists

Leg day is already a lot of abs, so I did the heel touches all three rounds today.

30:00 AMRAP

• 10 Step-ups / Box Jumps (24/20″)
• 20 Russian KBS (35/45#)
• Single Arm OH Carries (35#)
• 20 Sit-ups
• 16 DB Curls / Hammer Curls (20#) / 12 Renegade Rows (30#)
• 12 Reverse Lunges

My low back was feeling a bit odd earlier today, so I did step-ups and damn that 24 inches is up there! I also decided to alternate between regular and hammer curls each round. I got through 7+29.

Back

4 Sets

• 10 Hex Bar Deadlifts (30-80-110-130-140)

3 Sets

• 8 Lat Pulldowns (128.5-128.5-131/84.5-84.5-87)
• 8 Bent over Underhand Back Fly (20/15)

3 Sets

• 8 Seated Cable Rows (120/98)
• 8/8 Single Arm Bent over Row (62/50)

Abs

2 Rounds

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

Legs

4 Sets

• 6 Belt Squats (0-45-80-105-130-145)

4 Sets

• 6/6 Landmine Curtsy Lunges (45+ 40-40-50-55/25-40-50-55)
• 20 Banded Hops (reds)

4 Sets

• 6/6 Deficit DB Reverse Lunge (45# plate, 35/30)
• 4/4 Single Leg Box Jump (18/6”)

4 Sets

• 12 Banded Hamstring Curls (blue)
• 4/4 Side Step-ups (20”, 60/40-40-45-45)

Abs

3 Rounds

• 1:00 Plank
• 30s Russian Twists / Heel Touches

I did two rounds of twists and didn’t want to push my back too much so switched to the heelies.

It was back to work yesterday. Got in some golf practice though.

Cardio

• 12:00 Row
• 12:00 TrueForm Walk
• 12:00 BikeErg

Chest & Shoulders

3 Sets

• 10 Bench Press Pulses (upper half) + 8 Full

These are pretty nasty. I went up five pounds on my final set for 45-75-105-130 and B went up 2.5 on her final for 45-60-65-72.5.

3 Sets

• MAX Dips

15#: 13-10-8 / 8#: 10-8-7

3 Sets

• MAX Svend Press (15×25 / 16×20)
• 8 DB Pullover (60/50)

3 Sets

• 6/6 Half Kneeling Landmine Press (85-90-95 / 50-55-60)

I went up 2.5 pounds on the third set.

3 Sets

• 8 Seated Arnold Press (40/25)
• 8/8 Banded Single Arm External Rotation (red CS)

I had to skip upright nows again because of a weird feel in my shoulderblade.