2025/02/22

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.

2025/02/21

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)

2025/02/18

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)

2025/02/15

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”)

2025/02/09

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)

2025/02/08

It’s been a week of dealing with headaches and vision issues. Have an eye exam on Monday.

Legs

4 Sets

  • 4 Belt Squats (0, 45, 45, 35, 35, 15)

3 Sets

  • 12 Cossack Squats (20/25)
  • 12 Plyo Lunges

3 Sets

  • 6 RDL (35-65-95-125-145)
  • 10/10 Single Leg Calf Raise (53)

3 Sets

  • 10 DB Step-ups (20”, 50s/40-40-35s)
  • 4/4 Twisting Box Jumps (18/12”)

2025/02/01

Cardio

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

2025/01/31

Legs

4 Sets

  • 4 Incline Belt Squats (0, 45, 45, 35, 35, 15)

This is the last time doing these on the incline. It’s too janky!

3 Sets

  • 12 Cossack Squats (20, full depth)
  • 12 Plyo Lunges

Was able to get all the way down today, so lightened the load. Much harder.

3 Sets

  • 6 RDL (95-115-135 / 95-125-145)
  • 10/10 Single Leg Calf Raise (53)

I kept the same weights as last week, but B went up on the RDLs.

3 Sets

  • 10 DB Step-ups (20”, 45s/35-35-40s)
  • 4/4 Twisting Box Jumps (18/12”)

I went up from 40s and added the 6″ to the jumps.

2025/01/28

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press
    • B: 45-65-75-80-85-86.25
    • N: 45-85-115-150-170-190

3 Sets

  • 10 Incline Fly (40/20)
  • MAX Weighted/Banded Push-ups
    • B: 8# (15-13-12)
    • N: green band (10-10-8)

4 Sets

  • 6/4 Shoulder Press
    • 45-55-65-70[3]-70
    • 45-75-95-110-125

3 Sets

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