Year: 2026

No issues after the first couple of days in the gym.

Warm-up: Iron Scap

3 Sets

• N: Goblet Squats 10x 30-35-40-40
• B: Back Squat 5x 65-85-105-125

3 Sets

• 15 KB Swings
  • N: 30-35-35
  • B: 45
• 10-12 Barbell Bent Over Rows
  • N: 45
  • B: 65

3 Sets

• 24 Walking Lunges (MB at chest)
  • N: 20
  • B: 10
• Dead Hang
  • N: 30s
  • B: 45s

3 Sets

• 10 per side – Landmine Rotations (35#)

We fed all of our workout equipment in to Google Gemini to help us come up with a new workout program.

3 Rounds

• Concept2 Rower or Bike: 4 Minutes
• Bear Crawls: 2x Down and back
• Farmer’s Carry: 2.5 Laps (25/30# DBs)
• Box Step-overs: 20 Reps (20/18”)
• Medicine Ball “Around the World”: 10-15 Per side (15/8#)
• Parallette L-Sit Tucks or Holds: 30 Seconds
• Yoga Stability Ball Deadbugs: 16 Reps

Took us 30:35. I was on the bike and I only did 10 per side with the ball because that 15 pounder was hard on the wrists. For the ab movements we alternated and I always started with the deadbugs.

Got the “all clear” from the doc, so back in the gym today. Going to be easing in to things.

Back

• 4×4 Strict Pull-ups 
• 4×10 Lat pulldowns (#5-6-6-6 on the machine)
• 4×10/10 DB Row (25)
• 3×12 Bent over DB Fly (10)

Abs

5 Rounds

• 30s Plank
• 30s Rest