2024/12/24

Chest & Shoulders

3 Sets

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

I did 45-75-105-125 and B did 45-60-65-70.

3 Sets

  • MAX Dips

I wore the 15# vest and got 12-9-8, while B wore 8# and did 9-8-8.

3 Sets

  • MAX Svend Press (15×25 / 12×20)
  • 8 DB Pullover (60/50)

3 Sets

  • 6/6 Half Kneeling Landmine Press (85-90-92.5 / 50-55-60-62.5[4])

3 Sets

  • 8 Seated Arnold Press (35-40-40 / 25)
  • 8/8 Banded Single Arm External Rotation (red CS)

I had to skip the upright nows at the end because something in my back was pulling. Spent a lot of time today working on the turf for the golf sim, before and after the workout.

2024/12/23

5 Rounds

  • 20 DB Push Press (25/15)
  • 20 Pogos on to plate (45/35)
  • 10/10 KB Around the World (35/45)
  • 20 Push-ups
  • 20 Side lunges
  • 20 Plank Pull Throughs 40/25)
  • 1:00 Machine (TrueForm Walk, BikeErg)

Brandi jumped out to an early lead and I couldn’t let that stand in this workout, so I really pushed. Finished in 21:57, which is 1:57 faster than last week!

2024/12/22

Back

4 Sets

  • 10 Hex Bar Deadlifts / 4 Deadlifts
  • 3×10 IYT (2.5#)

It was 30-80-110-130-150-165 for me on the hex and 35-105-155-175-195-205 for B on the regular bar.

3 Sets

  • 8 Lat Pulldowns (126 /82)
  • 8 Bent over Underhand Back Fly (12-15-15/10)

3 Sets

  • 8 Seated Cable Rows (115-115-117.5/95.5)
  • 8/8 Single Arm Bent over Row (60/50)

Abs

2 Rounds

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

2024/12/17

3 Sets

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

45-75-95-115 / 45-55-60-65

3 Sets

  • MAX Dips

I did 16-10-8 at bodyweight and Brandi put on an 8# vest, getting 8-7-8. Very little rest since we were going back and forth.

3 Sets

  • MAX Svend Press (12×25 / 12x 10-20-20)
  • 8 DB Pullover (60 / 45-50-50)

3 Sets

  • 6/6 Half Kneeling Landmine Press (80-90-90 / 45-55-57.5-60)

3 Sets

  • 8 Seated Arnold Press (30-35-40 / 25)
  • 8/8 Banded Single Arm External Rotation (red CS)

3 Sets

  • 8 DB Upright Rows (30-35-35 / 25)

2024/12/16

5 Rounds

  • 20 DB Push Press (25/15)
  • 20 Pogos on to plate (45/35)
  • 10/10 KB Around the World (35/45)
  • 20 Push-ups
  • 20 Side lunges
  • 20 Plank Pull Throughs 40/25)
  • 1:00 Machine (TrueForm Walk, BikeErg)

I messed up with the weights for my push press and grabbed five pounds heavier than last week. It really affected my push-ups, though I was still able to do 10-10 there. I even finished 30 seconds faster than last week, in a time of 23:54. I walked 2:00 backwards to cool down.

2024/12/15

Back

4 Sets

  • 10/4 Hex Bar Deadlifts
  • 3×10 IYT (2.5)

I wanted to go higher reps, so did 30-80-110-130-150-160 and B stuck with 4s, doing 30-80-130-160-180-200-210.

3 Sets

  • 8 Lat Pulldowns (115/71-82-82)
  • 8 Bent over Underhand Back Fly (12/8-10-10)

The lat pulldowns felt really good!!

3 Sets

  • 8 Seated Cable Rows (115/93)
  • 8/8 Single Arm Bent over Row (53-60-60)/45)

Abs

2 Rounds

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

This one came from Brooke Ence on Instagram.

2024/12/13

Legs

4 Sets

  • 4 Belt Squats (45, 45, 35, 35, 15, 10)

We increased 10 pounds on the last three sets.

3 Sets

  • 8 DB Walking Lunges (60 / 45-50-50)
  • 10 Belt Squat Calf Raise (160)

Went up 10 pounds on the calf raises.

3 Sets

  • 10 Banded Hamstring Curls (blue)
  • 4 Box Jumps (36/30”)

3 Sets

  • 8/8 Single Leg Step-downs (15”)
  • 4/4 Sprinter Step-up (20″)

Abs

Tabata

  • Shoulder Taps
  • Crunches w/ Legs OH

Tabata

  • Dead Bugs
  • Plank Knee to Elbow