Month: February 2025

Chest & Shoulders

4 Sets

• 4 Incline Bench Press

I went 45-85-115-150-170-190 and B went 45-65-75-80-85-86.25.

3 Sets

• 10 Incline Fly (40/20)
• MAX Weighted/Banded Push-ups
  • B w/ 8# (16-13-8)
  • N w/ green band (10-10-5)

4 Sets

• 6/4 Shoulder Press
  • Nick: 45-75-95-110-120
  • Brandi: 45-55-65-70-70

3 Sets

• 10 Seated Z Press (30/20)
• 10 Side Raises (15/12)
• 10 DB Shrugs (60)

Golf – Speed & Power

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor

Always so good and those rotations really open up the back and shoulders. Need to get this back in our regular rotation.

Back

4 Sets

• 4 Hex Bar Deadlifts (30-90-140-170-190-200-210)
• 3×8 IYT (5#)

4 Sets

• 8 Pendlay Rows (45-75-85-95/95-105/95)

3 Sets

• MAX Strict Pull-ups / Lat Pulldowns (126#)

My shoulder started bothering me again during the rows, so I did the pulldowns and got 14-8-7. B got 6-4-4 on her pull-ups.

3 Sets

• 10 Straight Arm Pulldowns (71/49)
• 20 Band Pull Aparts (blue/red)

Cardio

2 Rounds

• 10:00 TrueForm Walk
• 11:00 BikeErg

Abs

• 30-20-10 Oblique Heel Touches
• 30-20-10 DB Jack Knives (20/12)
• 16/16-10/10-6/6 DB OH Dead Bugs (arm out to side, 20/12)
• 15/15-10/10-5/5 DB OH Leg Lifts (arm out to side, 20/12)

4 Sets

• 4 Belt Squats (0, 55, 45, 35, 35, 25)

Jumped up 10 pounds right away, so every set was heavier than last time.

3 Sets

• 12 Cossack Squats (25)
• 12 Plyo Lunges

3 Sets

• 6 RDL (35-75-105-130-150)
• 10/10 Single Leg Calf Raise (53)

Went up 10 pounds on the second warm-up set.

3 Sets

• 10 DB Step-ups (20”, 50s/40s)
• 4/4 Twisting Box Jumps (20/12”)

Brandi skipped out on this last part because she was in desperate need of a nap. Proud that I got it finished though.

Cardio
15:00 AMRAP

• 12 Reverse Lunge w/ MB Raise (14/10)
• Pinch Carry (25/15# plates)
• 8/8 DB Snatch (25)
• 6 Burpee
• 30s Jump Rope / BikeErg

I did one round of jump rope and realized I had a headache, so jumped on the bike for the other rounds.

Abs

3 Sets

• 20 OH March (25/20)
• 10/10 Side Bends (53/40)
• 10/10 Half-kneeling Halos (25/20)
• 10/10 Banded Rotations (CS blue)

Back

4 Sets

• 4 Hex Bar Deadlifts (30-90-140-170-190-200-210)
• 3×8 IYT (5#)

4 Sets

• 8 Pendlay Rows (45-75-85-95/95-105/95)

3 Sets

• MAX Strict Pull-ups

I got 10-6-6 and 6-5-5 for Brandi.

3 Sets

• 10 Straight Arm Pulldowns (71/49)
• 20 Band Pull Aparts (blue/red)

Cardio

• 15:00 TrueForm Walk
• 13:00 BikeErg
• 6:00 Farmer’s Carry (15# DBs)
• 4:00 Single Arm OH Carry (15# DB)
• 3:00 Suitcase Carry (40# DB)

B was out of town most of the week, visiting her dad in the hospital, so I didn’t get in any fitness. Back to it!

Legs

4 Sets

• 4 Belt Squats (0, 45, 45, 35, 35, 25)

3 Sets

• 12 Cossack Squats (25# DB)
• 12 Plyo Lunges

3 Sets

• 6 RDL (35-65-105-130-150)
• 10/10 Single Leg Calf Raise (53)

3 Sets

• 10 DB Step-ups (20”, 50s/40s)
• 4/4 Twisting Box Jumps (18-18-20/12”)

Cardio

• 13:00 TrueForm Walk
• 14:00 Row
• 13:00 BikeErg

Abs

• 30-20-10 Oblique Heel Touches
• 30-20-10 DB Jack Knives (20/12)
• 15/15-10/10-5/5 DB OH Dead Bugs (arm out to side, 20/12)
• 15/15-10/10-5/5 DB OH Leg Lifts (arm out to side, 20/12)