2024/12/11

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press

I went 45-85-115-145-165-185, which is five more on my final set and B went 45-65-70-75-80-85.

4 Sets

  • 12-10-9-8 (10#)/10, 8-8-8 (8#) Dips
  • 8 Incline Chest Fly (40/20)

I added ankle weights for all sets and it wore me down! B saw me and put on her vest for her final three sets. This superset is horrible!

4 Sets

  • 4 Shoulder Press

I stuck to my same 45-75-95-115-135 and B managed to get the fourth rep on the final set this week to clear 45-55-65-70-72.5.

4 Sets

  • 10 Bent Arm Shoulder Raises (20)
  • 10 Front Raises (20/12)

I did 20 combo raises with 20 again and was dying this week.

2024/12/09

Back

4 Sets

  • 4 Hex Bar Deadlifts (30-90-140-170-190-200-210#)
  • 3×10 Incline Back Fly (30/25)

We bumped up 10 pounds, starting with the third warm-up set.

4 Sets

  • 5/3 Weighted Strict Pull-ups (35/15#)
  • 10 Straight Arm Pulldowns (60-62.5-62.5-62.5/49)

I added a second set of ankle weights and bumped up three of my pulldown sets.

4 Sets

  • 8 Bent Barbell Rows (80)
  • 3×10 Incline DB Rows (40/30)

Went up five pounds on the barbell rows.

Abs

2 Sets

  • 20 alt Knee Crunch
  • 20 OH Reach Crunch
  • 20 Straight Leg Bicycle
  • 20 Leg Raises
  • 20 alt Side Crunch w/ Reach Across

2024/12/08

I was dealing with a water leak at the old house the last two days and my entire body was wrecked.

5 Rounds

  • 20 DB Push Press (20/15)
  • 20 Single Leg 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 did my push-ups 10-10 every round. I was on the TrueForm to walk for rounds 1-3-5, and did BikeErg for rounds 2-4. Took me 24:24 to finish and then I walked 2:00 backwards while B finished.

We got the pogos from the Instagram video below.

2024/12/05

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press

45-65-70-75-80-85

I did 45-85-115-145-165-180, going up 5 pounds on my last set and B did 45-65-70-75-80-85, going up 2.5 on her last set.

4 Sets

  • 12/9-8-8-8 Dips
  • 8 Incline Chest Fly (40/20)

Increase from 10 dips for me.

4 Sets

  • 4 Shoulder Press

I did 45-75-95-115-135 and went up five pounds on the last set and Brandi was able to get three with 2.5 pounds more on her last set for 45-55-65-70-72.5 (3).

4 Sets

  • 10 Bent Arm Shoulder Raises (20)
  • 10 Front Raises (20/12)

Instead of this last superset I did 4×20 Combo Raises (20) since those bent arm shoulder ones tweaked something in my back last week and have bothered me before.

2024/12/03

Back

4 Sets

  • 4 Hex Bar Deadlifts (30-90-130-160-180-190-200#)
  • 3×10 Incline Back Fly (25-30-30/25)

4 Sets

  • 6/3 Weighted Strict Pull-ups (25/15#)
  • 10 Straight Arm Pulldowns (60/49)

4 Sets

  • 8 Bent Barbell Rows (75)
  • 3×10 Incline DB Rows (40/30)

Abs

2 Sets

  • 20 alt Knee Crunch
  • 20 OH Reach Crunch
  • 20 Straight Leg Bicycle
  • 20 Leg Raises
  • 20 alt Side Crunch w/ Reach Across

2024/12/01

25:00 AMRAP

  • 10 Burpees
  • 4x Suitcase Carry (50# DB)
  • 16 Step-ups (24/20″)
  • 8/8 Single Arm Hang Power C&J (20# DB)
  • 16 Reverse Lunges

Today I got through 6+28, improving on 6+10. The suitcase carries alone take about a minute, so this was a big increase.

2024/11/30

Legs

4 Sets

  • 4 Belt Squats (45, 45, 35, 25, 15, 10)

We bumped up 10 pounds for the last three sets.

3 Sets

  • 8 DB Walking Lunges (50-60-60 / 45-50-50)
  • 10 Belt Squat Calf Raise (150)

I bumped up from 50 on my second set. I think B went up five pounds on each of her first two sets.

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″)

Increased an inch on the step-downs.

Abs

Tabata

  • Shoulder Taps
  • Crunches w/ Legs OH

Tabata

  • Dead Bugs
  • Plank Knee to Elbow

2024/11/29

We did the golf speed and power workout.

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