January 15, 2025

Daily score: 8

Workout:

#7 - Upper body strength/hypertrophy
A. Negative strict muscle ups; accumulate 10 reps as slow and
controlled as possible (pause 2 sec at the top and to the full hang)

Done

B1. Supinated grip bent over barbell rows; 15-20x2; rest 90 sec

80x16

80x15

B2. DB top to top DB bench press; 28 alt'ing reps x2; rest 90 sec

Done with 35’s

C1. Single arm OH tricep extensions; 20-24x3/side; rest 1 min

15# x20

12# x21

12# x20

C2. Incline bench seated curls; 24 reps x3; rest 1 min

15’s x24 x3

D1. Band face pulls; 60 reps x3; rest 1 min

Done

D2. Single arm scap push ups; 12 reps x3/side; rest 1 min

Done

D3. Dead bugs; 24 alt'ing reps x3; rest 1 min

Done

Nothing specific to note other than I did notice my left arm is stronger at the scap push ups.  Feeling good overall.  Thanks!

January 13, 2025

Daily score: 9

Workout:

#6 - Cyclical + accessory
12 min row at z2 pace

151

+
12 min emom
1- 40 sec hollow rock
2- 20 sec side plank/side

Done

+
12 min ski at z2 pace

127

+
12 min emom:
1- 20 sec elbow side plank clamshells/side
2- 40 sec arch body hold

Done

+
12 min reverse sled drag

Biked 111

+
12 min EMOM:
1- 30 sec V-ups
2- 30 sec back extensions

Done

+
12 min easy row

121

+
self directed stretching 20-30 min

Done

This all felt better than last week as last week my back was recovering from manual labor.  The weather was super bad so I biked instead of sled.  Stretching felt great!  Lots of ab burn on the hollow body and v-ups.  Thanks!

January 10, 2025

Daily score: 9

Workout:

 #5 - Lower body/handstands

Gymnastic bodies handstand

1/3.5/1/5/4.5

+
A. Single leg bent knee calf raises; 15-20x2/side; rest 1 min bw sides

X16

X17

B. Barbell frog thrusts; 12 reps x3; rest 90 sec

95,105,115

C1. Single leg lateral step up; 12 slow controlled reps x2/side; rest 1 min

Done

C2. Goblet hold cossack squats; 12 alt'ing reps x2; rest 1 min

Done with 26#

D1. Seated swivel hips to extension; 12 slow controlled reps x2; rest 1 min
D2. Single leg sorensen hold; 25 sec x2/side; rest 1 min
D3. Natural knee extensions; 18 reps x2; rest 1 min

Done

+
assault bike 20 sec at 1 min max pace
40 sec easy spin
x3
rest 2 min
x2

10,8,9 cals

11,10,10 cals

Right calf is still weaker than the left but felt a bit stronger this week.  Everything felt a bit stronger actually.  Thanks!

January 9, 2025

Daily score: 9

Workout:

#4- Upper body strength/hypertrophy
A. Negative strict muscle ups; accumulate 8 reps as slow and
controlled as possible (pause 2 sec at the top and to the full hang)

Done

B1. Supinated grip bent over barbell rows; 12-15x3; rest 90 sec

90x12

85x13

85x12

B2. DB top to top DB bench press; 24 alt'ing reps x3; rest 90 sec

Done with 35’s

C1. Single arm OH tricep extensions; 20-24x2/side; rest 1 min

15# x20/side x2

C2. Incline bench seated curls; 24 reps x2; rest 1 min

15’s x24 x2

D1. Band face pulls; 60 reps x2; rest 1 min

Done

D2. Single arm scap push ups; 12 reps x2/side; rest 1 min

Done

D3. Dead bugs; 24 alt'ing reps x2; rest 1 min

Done

This felt great after a couple days stuck inside at work.  MU negatives felt a bit more solid this week.  Everything was uneventful, thanks!

January 6, 2025

Daily score: 6 (did a long day of yard work the day before and was kinda sore all over)

Workout:

#3- Cyclical + accessory
10 min row at z2 pace

121 cals

+
10 min emom
1- 40 sec hollow rock
2- 20 sec side plank/side

Done

+
10 min ski at z2 pace

94 cals

+
10 min emom:
1- 20 sec elbow side plank clamshells/side
2- 40 sec arch body hold

Done

+
10 min reverse sled drag

Sled plus 70#

+
10 min EMOM:
1- 30 sec V-ups
2- 30 sec back extensions

Done

+
10 min easy row

120 cals

+
self directed stretching 20-30 min

Done

This could not have been a better workout for how my body was feeling.   I pruned everything the day before, about 8 hours of work that had my back super tired and tight.  This cyclical work felt great and the stretching made me feel back to normal the next day.  Loved all the core work too.  Thanks!

January 4, 2025

Daily score: 8

Workout:

#2
Gymnastic bodies handstand

1.5, 2, 3, 2, 2

+
A. Single leg bent knee calf raises; 12-15x2/side; rest 1 min bw sides

13/side x2

B. Barbell frog thrusts; 10 reps x3; rest 90 sec

75,85,95

C1. Single leg lateral step up; 10 slow controlled reps x2/side; rest 1 min

Done

C2. Goblet hold cossack squats; 10 alt'ing reps x2; rest 1 min

Done with 26#

D1. Seated swivel hips to extension; 10 slow controlled reps x2; rest 1 min
D2. Single leg sorensen hold; 20 sec x2/side; rest 1 min
D3. Natural knee extensions; 15 reps x2; rest 1 min

Done

+
assault bike 1 min for max cals

25 cals

Right calf still struggles to get fully onto toes after about rep 8.  Left can totallly handle it.  Last rep on the Cossacks was challenging.  Swivel hips were sooo much harder to extend on the right.  That hip is just more locked up.  Everything else was great.  Big pump and burn after the 1’ bike.  Thanks!

January 3, 2025

Daily score: 8

Workout:

#1 - Upper body strength/hypertrophy
A. Negative strict muscle ups; accumulate 6 reps as slow and
controlled as possible (pause 2 sec at the top and to the full hang)

Done

B1. Supinated grip bent over barbell rows; 10-12x3; rest 90 sec

80x12

85x12

90x10

B2. DB top to top DB bench press; 20 alt'ing reps x3; rest 90 sec

30’s, 35’s, 35’s

C1. Single arm OH tricep extensions; 15-20x2/side; rest 1 min

10x20, 12x20

C2. Incline bench seated curls; 20 reps x2; rest 1 min

12’s

15’s

D1. Band face pulls; 50 reps x2; rest 1 min

Done

D2. Single arm scap push ups; 10 reps x2/side; rest 1 min

Done

D3. Dead bugs; 20 alt'ing reps x2; rest 1 minLower body/handstands

Done

Loved this session.  Last couple mu negatives were faster than they should be but happy to be working on them.  Everything else felt great some mild soreness the next day.  Thanks!