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”)

2025/02/09

Cardio

  • 13:00 TrueForm Walk
  • 14:00 Row
  • 13:00 BikeErg

Abs

  • 30-20-10 Oblique Heel Touches
  • 30-20-10 DB Jack Knives (20/12)
  • 15/15-10/10-5/5 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)

2025/02/08

It’s been a week of dealing with headaches and vision issues. Have an eye exam on Monday.

Legs

4 Sets

  • 4 Belt Squats (0, 45, 45, 35, 35, 15)

3 Sets

  • 12 Cossack Squats (20/25)
  • 12 Plyo Lunges

3 Sets

  • 6 RDL (35-65-95-125-145)
  • 10/10 Single Leg Calf Raise (53)

3 Sets

  • 10 DB Step-ups (20”, 50s/40-40-35s)
  • 4/4 Twisting Box Jumps (18/12”)

2025/02/01

Cardio

  • 13:00 TrueForm Walk
  • 13:00 Row
  • 14:00 BikeErg

Abs

  • 30-20-10 Oblique Heel Touches
  • 30-20-10 DB Jack Knives (20/12)
  • 15/15-10/10-5/5 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)

2025/01/31

Legs

4 Sets

  • 4 Incline Belt Squats (0, 45, 45, 35, 35, 15)

This is the last time doing these on the incline. It’s too janky!

3 Sets

  • 12 Cossack Squats (20, full depth)
  • 12 Plyo Lunges

Was able to get all the way down today, so lightened the load. Much harder.

3 Sets

  • 6 RDL (95-115-135 / 95-125-145)
  • 10/10 Single Leg Calf Raise (53)

I kept the same weights as last week, but B went up on the RDLs.

3 Sets

  • 10 DB Step-ups (20”, 45s/35-35-40s)
  • 4/4 Twisting Box Jumps (18/12”)

I went up from 40s and added the 6″ to the jumps.

2025/01/28

Chest & Shoulders

4 Sets

  • 4 Incline Bench Press
    • B: 45-65-75-80-85-86.25
    • N: 45-85-115-150-170-190

3 Sets

  • 10 Incline Fly (40/20)
  • MAX Weighted/Banded Push-ups
    • B: 8# (15-13-12)
    • N: green band (10-10-8)

4 Sets

  • 6/4 Shoulder Press
    • 45-55-65-70[3]-70
    • 45-75-95-110-125

3 Sets

  • 10 Seated Z Press (30/20)
  • 10 Side Raises (12/20)
  • 10 DB Shrugs (60)

2025/01/27

Back

4 Sets

  • 4 Hex Bar Deadlifts (30-90-140-170-190-200-210)
  • 3×10 IYT (2.5#)

4 Sets

  • 8 Pendlay Rows (45-75-85-95-105 / 45-75-85-90-95)

3 Sets

  • MAX Strict Pull-ups

I did 7-6-7 and B did 6-5-5. Weak!

3 Sets

  • 10 Straight Arm Pulldowns (65/43)
  • 20 Band Pull Aparts (blue/red)

Heavier here than as long as I can remember though!

2025/01/26

Cardio

  • 14:00 TrueForm Walk
  • 14:00 BikeErg
  • 12:00 Row

Abs

  • 30-20-10 Oblique Heel Touches
  • 30-20-10 DB Jack Knives (20/12)
  • 15/15-10/10-5/5 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)

This one came from Instagram and really added up by the end of the high rep round.

2025/01/24

Legs

4 Sets

  • 4 Incline Belt Squats (0, 45, 45, 35, 25, 15)

3 Sets

  • 12 Cossack Squats (40/15s-20s-25s)
  • 12 Plyo Lunges

3 Sets

  • 6 RDL (95-115-135)
  • 10/10 Single Leg Calf Raise (53)

3 Sets

  • 10 DB Step-ups (20”, 40s/35s)
  • 4/4 Twisting Box Jumps (12”)