2024/01/27

Warm-up / Cardio

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

Lifting

4 Sets

  • 12 Deadlifts (85) / Hip Bridges (30)
  • 3×10 Incline Bench I-T-Y’s (5# DBs)

I did the hip bridges since my low back has been feeling a little something.

4 Sets

  • 12/12 Single Arm DB Row (50/35)
  • 12 Cable Tricep Extension (38/27)

4 Sets

  • 10/10 Explosive Banded Rotation (blue)
  • 12 Lat Pulldown (93/60)

4 Sets

  • 12 Seated Cable Row (93/71)
  • 3×12 Dead Bugs with Exercise Ball

I skipped out on extra abs since it was a lot of rounding of the back. We’re heading to a new golf sim this afternoon.

2024/01/26

Cardio

  • 5:00 Slow
  • 1:00 Fast
  • 2:00 Slow
  • 8x
    • 30s Fast
    • 30s Slow
  • 2:00 Slow
  • 1:00 Fast
  • 1:00 Slow

I was on the rower and this made 20 minutes go by quick!

HIT

20:00 AMRAP

  • 6 Lunges
  • 6 Reverse Lunges
  • 10 Renegade Rows (35/20)
  • 10 Plank Pull-throughs (35/25)
  • 20 Russian KBS (35/30)
  • 10 Burpee
  • 20 Hollow Rocks

I did step back/up burpees in round one and then the rest of the day did step without the push-up. Didn’t want to push my back. Got through 6+12

2024/01/24

On Monday I missed the leg day of the cycle, but in it today. We’re following some golf-focused workouts I found.

Warm-up / Cardio

10:00 BikeErg

4 Sets

  • 12 DB Bench Press (50/25)
  • 12/12 Pallof Press (blue)

4 Sets

  • 10 Exercise Ball Push-ups
  • 12 DB Curls (20/15)

4 Sets

  • 12/12 Landmine Press (35 bar + 20-20-25-25 / 10)
  • 5-6 Strict Pull-ups

4 Sets

  • Single Arm DB Press (6/6 @ 40 / 12/12 @ 15 for 1 set then 10/10 @ 20
  • 8-12 Half-kneeling Banded Woodchop (blue)

2024/01/22

Yesterday I felt like garbage, though it was going to be a rest day anyway. Today, I felt a back tweak while shoveling snow and felt something a few times in the afternoon after. So I didn’t start the first workout of this new cycle.

  • 7:00 TrueForm Walk
  • 3:00/3:00 TrueForm Side Shuffle
  • 3:00 TrueForm Backwards Walk
  • 4:00 TrueForm Walk

I sure hope it’s nothing.

2024/01/20

Warm-up / Cardio

10:00 BikeErg

Back

3 Sets

  • 10 DB single arm row (50/35)

Break as needed

  • 35 Strict Pull-ups (green band)

Today I did 15-12-8.

3 Sets

  • 6 Barbell bent over rows (overhand, 85/40)
  • 6 Barbell bent over rows (underhand)

4 Sets

  • 10 Barbell deadlifts (105)

3 Sets

  • 16 alt Gorilla rows (30/25)

Abs

3 Sets

  • 10/10 Single Arm OH March (30#)
  • 10/10 DB Side Bends (30#)
  • 10/10 Trunk Twists (30#)
  • 10/10 Standing KB Around the World (35#)

2024/01/19

Warm-up / Cardio

10:00 TrueForm Walk

Legs

4 Sets

  • 8/8 Barbell Bulgarian Split Squats (18”, 35 DBs/35 barbell)
  • 8/8 Explosive Split Squats

Biceps

3 Sets

  • 14 Plate Curls (35/25-15-15)
  • 14 DB Curls (20/12-10-10 DBs)

3 Sets

  • 20 Single Arm KB Curls (20/15)
  • 14 Incline DB Curls (20/12 DBs)

Abs

2 Sets

  • 5/5 Piked In & Out + Leg Lift over DB
  • 20 Russian Twists
  • 10 DB OH Sit-ups
  • 10 DB OH Leg Lifts
  • 20 DB OH Bent Leg Windshield Wipers
  • 10/10 DB Side Bends

We both used a 20 pound DB for everything, except Brandi used a 35 for the side bends.

2024/01/18

These winter garage workouts are no fun. Can’t wait for the new house to be built!

Warm-up / Cardio

20:00 BikeErg

HIIT

7 Rounds

  • 7 air squats
  • 7 pulse squats
  • 7 right explosive reverse lunge
  • 7 left explosive reverse lunge
  • 7 dips
  • 7 push ups
  • 7 butterfly sit ups

Knocked another 7 seconds off, finishing in 9:32.

Mobility / Abs

2 Sets

  • 20 DB Dead Bugs (10/8)
  • 20 Hip Openers

2 Sets

  • 10 Cat/Cow
  • 20 DB Bird Dogs (10/8)

2024/01/16

Warm-up / Cardio

  • 7:00 TrueForm Walk
  • 3:00 TrueForm Walk Backwards

Chest

3 Sets

  • 10 DB Bench Press (50/25)
  • 10 Single DB Narrow Press (60/40)
  • 20 alt DB Flies (20/10)

Shoulders

3 Sets

  • 10 Seated Arnold press (25-30-30/20)
  • 5 DB front + lateral raise + reverse fly (10-12-12/8)

Triceps

3 Sets

  • 15 DB seated overhead triceps extension (40/30)
  • 15 Bench dips

Abs

3 Rounds

  • 20 Plank Shoulder Taps
  • 10 Jack Knives
  • 20 Bicycle Pass Throughs
  • 10 Toe Touches
  • 20 Russian Twists

I used a 15# DB for last four movements. B used a 12, but an ankle weight for the bicycle passes.

2024/01/15

Even after warming up the garage for about 90 minutes it was still damn cold when we started.

Warm-up / Cardio

  • 10:00 BikeErg
  • 5 Deadlifts (45#)
  • 3 Front Squats (45#)
  • 5 Deadlifts (75#)
  • 3 Front Squats (75#)

Legs

5 Sets

  • 10 Deadlifts (95/75)
  • 8 Front Squats

Added 10 pounds to my weight

3 Sets

  • 12 sumo squats (70)
  • 10 KB swings (53/45)
  • 8/8 OH split squats (25/15)
  • 1-2:00 Rest

Abs

8:00 EMOM (30s work / 30s rest)

  • knee raise + straight leg lower
  • tick-tocks
  • V-ups
  • alt. knee raises