2025/03/01

Legs

Sets of 4

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

3 Sets

  • 12 Cossack Squats (25)
  • 12 Plyo Lunges

3 Sets

  • 6 RDL (45-75-115-135-155)
  • 10/10 Single Leg Calf Raise (53)

3 Sets

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

2025/02/28

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)

2025/02/27

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.

2025/02/25

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)

2025/02/23

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)

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”)