2024/03/05

Yesterday I walked 18 holes of golf and I was whooped last night! My back is pretty tight.

Warm-up / Cardio

10:00 TrueForm Walk

Lifting

4 Sets

  • 12 Deadlifts (105) – 8/8 Single Leg Hip Bridges (35)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (75/55) / 12 Seated Bent Over DB Rows (35#)
  • 12 Tricep Pushdowns (60/38)

With my back so tight the seated rows were safer.

4 Sets

  • 10/10 Standing Banded Woodchops (blue)
  • 12 Underhand Lat Pulldown (104/71)

I screwed up and did wide lat pulldowns.

4 Sets

  • 12 Seated Cable Rows (handles, 104-93-93-93/71)
  • 3×12 DB Dead Bugs

Dropped the weight after the first set because I could feel myself starting to strain and didn’t want to risk my back. I skipped out on the ab work.

2024/03/02

Warm-up / Cardio

10:00 Cardio

Upper Body

4 Sets

  • 12 Incline DB Bench Press (35-40-40-40/20)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/35)

4 Sets

  • 12/12 Landmine Press (35 bar + 30/15)
  • 6 Strict Pull-ups

4 Sets

  • 10 Shoulder Press (65-65-70-70/35-40-40-40)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 10/10 Fire hydrants

2024/02/28

Warm-up / Cardio

10:00 BikeErg

Legs

4 Sets

  • 12 Front squats (65) / Weighted wall sits (40s, 30# DB in front rack)
  • 12/12 Single Leg RDL (35# / 12 Bench hamstring sliders w/ rings (3 sets)

3 Sets

  • 8/8 Single Leg Box Step Downs (12″)
  • 25/25 steps Suitcase March (60/53)

4 Sets

  • 10/10 Bulgarian split squats (18”, 20/12)
  • 8 Box Jumps (18″)

Abs

3 Sets

  • 1:00 Plank
  • 30s alt Side Crunches

2024/02/26

Warm-up / Cardio

10:00 BikeErg

Lifting

4 Sets

  • 12 Deadlifts (95) – 8/8 Single Leg Hip Bridges (35)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

  • 12 Pendlay Rows (75/65-55-55-55)
  • 12 Tricep Pushdowns (60/38)

4 Sets

  • 10/10 Standing Banded Woodchops (blue)
  • 12 Underhand Lat Pulldown (104/60-60-60-71)

4 Sets

  • 12 Seated Cable Rows (handles, 104/71)
  • 3×12 DB Dead Bugs (8)

Abs

2 Sets

  • 20 Pike Heel Clicks over DB
  • 20 alt Piked Single Leg Extensions
  • 10 Piked In & Outs around DB
  • 10 Piked Leg Lifts over DB
  • 30 Russian Twists (20# KB/15# DB)
  • 20 Plank Hip Dips over DB

2024/02/25

Spent a lot of time in the shop yesterday, so my body is a bit wrecked.

5 Rounds – 50s work / 10s transition

  • Hops / Jump Rope
  • MB Push-ups
  • Bicycles
  • Lateral Step Overs (12”)
  • Hang DB Snatch (20/15)
  • Hollow Hold / Plank

I did half front-back hops and half lateral.

Heading back down to the shop.

2024/02/24

Warm-up / Cardio

10:00 Row

Test

MAX Dead Hang

I got 2:00 and B got 1:30.

Upper Body

4 Sets

  • 12 Incline DB Bench Press (35/25-20-20-20)
  • 2×12/12 Pallof Raises / 2×8/8/8/8 Butter Churners (blue)

4 Sets

  • 10 Decline Push-ups (18”)
  • 12 Single DB Curl (50/35)

4 Sets

  • 12/12 Landmine Press (35 bar + 30/15)
  • 6 Strict Pull-ups

4 Sets

  • 10 Shoulder Press (65/45-35-35-35)
  • 12/12 Banded Wood Choppers (up, blue)

Mobility

2 Sets

  • 20 Hip openers
  • 10 Wall slides

2 Sets

  • 10/10 Stability ball rotations
  • 10/10 Fire hydrants

2024/02/22

Cardio

  • 4:00 Slow
  • 2 Rounds
    • 30s Fast
    • 1:00 Slow
  • 10 Rounds
    • 20s Fast
    • 40s Slow
  • 1:00 Slow
  • 2 Rounds
    • 30s Fast
    • 1:00 Slow

20:00 AMRAP

  • 10 Curtsy Lunges
  • 10 Thrusters (15/10 DBs)
  • 10 Ball Slams (14/10)
  • 10 Plyo Lunges
  • 10 KB OH Reach (25/20)
  • 10 Bench Dips

I started feeling tightness in my back just before we went out to the garage. Had to be careful with this workout anyway since there is a lot of bending over. I squated to an 18 inch box for my thrusters. Got through 7+50.

2024/02/21

Warm-up / Cardio

  • 3:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards
  • 4:00 TrueForm Walk

Legs

4 Sets

  • 12 Front squats (65) / Weighted wall sits (40s, 30# DB in front rack)
  • 12/12 Single Leg RDL (35# / 12 Bench hamstring sliders w/ rings

I only did three sets of the sliders because they’re so potent.

3 Sets

  • 8/8 Single Leg Box Step Downs (12″)
  • 25/25 steps Suitcase carry (60/53)

4 Sets

  • 10/10 Bulgarian split squats (18″, 20# DBs, 2×10 & 2×12# DBs)
  • 8 Box Jumps (18″)

Abs

3 Sets

  • 1:00 Plank
  • 30s alt Side Crunches