2025/01/19

Back

4 Sets

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

N: 30-90-120-150-170-180

B: 35-105-155-185-205-215

3 Sets

  • 8 Lat Pulldowns (131/87)
  • 8 Bent over Underhand Back Fly (20-25-25/15)

3 Sets

  • 8 Seated Cable Rows (126/104)
  • 8/8 Single Arm Bent over Row (62/50)

2025/01/17

Legs

4 Sets

  • 6 Belt Squats (0+45+45+35+25+15)

4 Sets

  • 6/6 Landmine Curtsy Lunges(45+ 45-55-75-85 / 35-45-65-80)
  • 20 Banded Hops (red)

4 Sets

  • 6/6 Deficit DB Reverse Lunge (45# plate, 40/35)
  • 4/4 Single Leg Box Jump (20/12”)

4 Sets

  • 12 Banded Hamstring Curls (blue)
  • 4/4 Side Step-ups (20”, 62/50-50-50-53)

2025/01/16

Chest & Shoulders

3 Sets

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

45-90-120-140 / 45-70-75-80

3 Sets

  • MAX Dips

15#: 17-10-8 / 8#: 14-11-10

I really die off quick! At least the first set is getting much better.

3 Sets

  • MAX Svend Press (15×35 / 13×20)
  • 8 DB Pullover (60/50)

3 Sets

  • 6/6 Half Kneeling Landmine Press (85-90-95 / 50-55-60-62.5)

3 Sets

  • 8 Seated Arnold Press (40-40-45/25)
  • 8/8 Banded Single Arm External Rotation (red CS)

2025/01/14

30:00 AMRAP

  • 10 Box Jumps (24/20″)
  • 20 Russian KBS (35/45#)
  • Single Arm OH Carries (40#)
  • 20 Sit-ups
  • 16 DB Curls (20#) / 12 Renegade Rows (30#)
  • 12 Reverse Lunges

I was cruising today and got through 8+13. I did all box jumps and alternated between curls and hammer curls every round.

2025/01/13

Back

4 Sets

  • 10 Hex Bar Deadlifts / 4 Deadlifts

N: 30-90-120-150-170-180

B: 35-105-155-185-205-225

3 Sets

  • 10 IYT (2.5#)
  • 8 Lat Pulldowns (131/87)
  • 8 Bent over Underhand Back Fly (20/15)

3 Sets

  • 8 Seated Cable Rows (126/9104)
  • 8/8 Single Arm Bent over Row (70-62-62/50)

The 70 was heavy and I was twisting and getting my body in to it too much.

Abs

2 Rounds

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

2025/01/10

Legs

4 Sets

  • 6 Belt Squats (0+45+45+25+25+15)

4 Sets

  • 6/6 Landmine Curtsy Lunges(45+ 45-45-60-70 / 35-45-60-70)
  • 20 Banded Hops (red)

4 Sets

  • 6/6 Deficit DB Reverse Lunge (45# plate, 40/35)
  • 4/4 Single Leg Box Jump (20/12”)

4 Sets

  • 12 Banded Hamstring Curls (blue)
  • 4/4 Side Step-ups (20”, 62/45-50-50-50)

A lot of increases all around. Leg day is tough!

Abs

3 Rounds

  • 1:00 Plank
  • 30s Heel Touches / Russian Twists

Leg day is already a lot of abs, so I did the heel touches all three rounds today.

2025/01/07

30:00 AMRAP

  • 10 Step-ups / Box Jumps (24/20″)
  • 20 Russian KBS (35/45#)
  • Single Arm OH Carries (35#)
  • 20 Sit-ups
  • 16 DB Curls / Hammer Curls (20#) / 12 Renegade Rows (30#)
  • 12 Reverse Lunges

My low back was feeling a bit odd earlier today, so I did step-ups and damn that 24 inches is up there! I also decided to alternate between regular and hammer curls each round. I got through 7+29.

2025/01/06

Back

4 Sets

  • 10 Hex Bar Deadlifts (30-80-110-130-140)

3 Sets

  • 8 Lat Pulldowns (128.5-128.5-131/84.5-84.5-87)
  • 8 Bent over Underhand Back Fly (20/15)

3 Sets

  • 8 Seated Cable Rows (120/98)
  • 8/8 Single Arm Bent over Row (62/50)

Abs

2 Rounds

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