2024/11/26

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press

45-85-115-145-165-175

45-65-70-75-80-82.5

Brandi hit all her reps this week.

4 Sets

  • 10/8 Dips
  • 8 Incline Chest Fly (40/15-20-20-20)

4 Sets

  • 4 Shoulder Press

45-75-95-115-130

45-55-65-70-70

Brandi hit all her reps this week and I bumped five pounds on my last set.

4 Sets

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

During the first set of these I felt a pinching by my shoulder blade, so I called it quits.

2024/11/24

Back

4 Sets

  • 4 Hex Bar Deadlifts (30-80-120-150-170-180-190#)
  • 3×10 Incline Back Fly (25/20)

We increased 10 pounds on the four working sets.

4 Sets

  • 6/3 Weighted Strict Pull-ups (15/8# vests)
  • 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

2024/11/22

Legs

4 Sets

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

3 Sets

  • 8 DB Walking Lunges (50-50-60 / 40-45-50)
  • 10 Belt Squat Calf Raise (140)

3 Sets

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

3 Sets

  • 8/8 Single Leg Step-downs (14”)
  • 4/4 Sprinter Step-up (20″)

Abs

Tabata

  • Shoulder Taps
  • Crunches w/ Legs OH

Tabata

  • Dead Bugs
  • Plank Knee to Elbow

2024/11/21

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press

I did 45-85-115-145-165-175 and B did 45-65-75-80-82.5 (3)-82.5.

4 Sets

  • 10/7 Dips
  • 8 Incline Chest Fly (35-35-40-40/12-15-20-20)

4 Sets

  • 4 Shoulder Press

I did 45-75-95-115-125 and B did 45-55-65-70 (3)-70

4 Sets

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

Hell of a pump!

2024/11/19

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

I started out slow and gradually picked up the pace through the entire workout. Finished with 6+10.

2024/11/18

Yesterday we walked 2.52 miles in 42:26.

Back

4 Sets

  • 4 Hex Bar Deadlifts (140-160-170-180#)
  • 3×10 Incline Back Fly (25/20-20-25)

I went 8×30, 8×80 and 4×120 on our warm-up sets.

4 Sets

  • 6/3 Weighted Strict Pull-ups (15/8# vests)
  • 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

2024/11/15

Legs

4 Sets

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

We got a better feel for it this time around. Really nice addition to the gym!

3 Sets

  • 8 DB Walking Lunges (40-50-60 / 35-45-50)
  • 10 Belt Squat Calf Raise (135)

3 Sets

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

3 Sets

  • 8/8 Single Leg Step-downs (14”)
  • 4/4 Sprinter Step-up (20″, YouTube source)

Abs

Tabata

  • Shoulder Taps
  • Crunches w/ Legs OH

Tabata

  • Dead Bugs
  • Plank Knee to Elbow

2024/11/13

Chest & Shoulders

4 Sets

  • 4 Bench Press

It was 45-95-135-165-195-215 for me and 45-75-85-100-107.5-115 for B, with a bonus 3×120! I went up 10 pounds on each of my two final sets.

4 Sets

  • MAX Dips
  • 8 Incline Chest Fly (30-35-35-35 / 10-12-15-15)

It was 8s for me and 4s for B. We got a Y-Dip attachment for the rig, though must have an older version of the rig, so no holes on the sides. We had to use a box and the high holes today to make it work until I can drill some holes.

4 Sets

  • 4/4 Landmine Press (45 + 55/20)
  • 10 DB Shrugs (60)

4 Sets

  • 8 Upright DB Rows (30-35-35-35/25)
  • 12 Combination Raises (15/12)

Feeling strong on everything!

Abs

3 Rounds

  • 12 Tuck-ups (15/12# DB)
  • 12 Sit-up with alt Row Boat (15/12)
  • 12 alt V-ups
  • 8/8 Side Plank DB Reach (15/12)

I was flying through the ab work too!