Month: December 2025

On the TrueForm…

• 10:00 Walk
• 5:00 Walk Backwards
• 2:00/2:00 Side Walk
• 1:00 Walk

I’m feeling great, but the doc says I still need to limit lifting much of anything and nothing explosive.

Upper Body Strength (Pull)

• 3×5-8 Strict Pull-Ups
• 4×8-10 Bent-Over Rows (75)
• 3×10 Lat Pulldown (120 / 70)
• 3×12 Seated Cable Row (120 / 80)
• 3×12 Dumbbell Biceps Curl (30 / 20)
• 3×15-20 Band Pull Aparts (blue)

I’m going in for hernia surgery tomorrow, so this will be my last workout for at least two weeks.

Sprints

4 Rounds

• 30s BikeErg
• 1:30 Rest

I think I really built up the lactic acid in these, because I felt a little sick for over 30 minutes.

Lower Body Strength (Posterior Focus)

• 4×5 Hex Bar Deadlift (60-100-130-150-170-190)
• 3×10 Leg Cable Extension (100-110-120 / 70-80-90)
• 4×12 Hip Thrust (95-105-115-125 / 65)
• 3×10 Hamstring Cable Curl (50/30)
• 3×20 Calf Raises (50-50-60 / 40-50-50 DBs)