March 5, 2025

Daily score: 9

Workout:

#4 - Upper body strength
A1. Bench press; 6, 6, 6; rest 30 sec

85/90/95

A2. DB bench press; 12, 12, 12; rest 30 sec

Done all with 35’s

A3. Push ups; 24, 24, 24; rest 3-5 min

Done

B1. Bent over barbell rows; 6, 6, 6; rest 30 sec

95/95/95

B2. Strict pull ups; 12, 12, 12; rest 30 sec

Done

B3. Ring rows; 24, 24, 24; rest 3-5 min

Done

C1. Elbow on knee external rotations; 12-15x2; rest 1 min

10# x15/side x2

C2. Powell raises; 10-12x2; rest 1 min

5# x12/side x2

D. Arch body rocks; 200 reps AFAP

8:36

This all went well and was a good pump.  Arch body is always hard for me so I know it seems like it took forever but I am proud lol.  Also, keep having ‘almost’ calf and foot cramps, even my right hamstring today almost cramped.  Talked with Tracy about it today and am gonna up my salt intake but she thought I should mention it to you.  Could also be all the stairs I climbed at work.  Anyhow, not too concerned.  Feeling fantastic and getting ripped lol.  Tracy is so great.  Thanks!

March 2, 2025

Daily score: 9

Workout:

#3 - Cyclical + calisthenics
20 min emom:
1- 30 sec jump rope (speed steps, single unders)
2- 30 sec burpees
3- 30 sec toes to bar
4- 30 sec ski erg
5- 30 sec c2 bike

Done

Burpees-9, ttb 7-8, ski 7, bike 11-12

+
20 min amrap:
10 cals ski
20 sec side plank/side
10 cal assault bike
20 sec hollow hold
20 sec arch body hold

5 rounds +10 +20/20 +1 cal bike

+
15 min easy assault bike

116 cals

+
10-15 min self directed stretching

Done

 Worked two longs days prior to this.  I did get to walk the stairs at work yesterday for a bit.  Calves even slightly sore from it.  This workout felt great!  Loving the track I’m on.  Even rode my horse after and spent the evening meal prepping.  Thanks!

February 27, 2025

Daily score: 8

Workout:

#2 - Lower body + HS
Gymnastics bodies HS

3.5/2/2.5/2/2

+
A. Barbell half squats; 20 reps x3; rest 2 min

95/105/115

B. Rear foot elevated db split squats; 6-8x3/side; rest 1 min bw sides

30’s x6/side

25’s x8/side

30’s x6/side

C1. Back extensions; 20 reps x3; rest 1 min

Done

C2. Frog thrusts; 40 reps x3; rest 2-4 min

Done

+
16 min emom:
1- 30 sec calf raises
2- 30 sec anterior tib raises
3- 30 sec side lying leg lifts (15 sec/side)
4- 30 sec single leg hip isometric (15 sec/side)

Done

This all felt great.  It took me a bit to get comfortable with the 1/2 squats, such a weird depth.  But I bet I could have gone even heavier.  Everything else was great!  Thanks!

February 24, 2025

Daily score: 9

Workout:

#1 - Upper body strength
A1. Bench press; 6, 6; rest 30 sec

85/85

A2. DB bench press; 12, 12; rest 30 sec

35’s/35’s

A3. Push ups; 24, 24; rest 3-5 min

Done

B1. Bent over barbell rows; 6, 6; rest 30 sec

95/95

B2. Strict pull ups; 12, 12; rest 30 sec

Done

B3. Ring rows; 24, 24; rest 3-5 min

Done

C1. Elbow on knee external rotations; 12-15x2; rest 1 min

12# x12

10# x15

C2. Powell raises; 10-12x2; rest 1 min

8# x20

5# x12

D. V-ups; 3 min for max reps

55

Got this in after work.  Boy the push ups and ring rows after the other two push and pull movements were tough, pretty cool.  Abs burning by end of v-ups.  Thanks for everything!

February 23, 2025

Daily score: 9  (well rested and fueled)

Workout:

#9 - Cyclical + calisthenics
80 min amrap:
3 min bike at zone 2 effort
2 min self directed stretching/yoga poses/flow
(16 rounds)

475 cals

This was a great flow.  Took anywhere from 30 seconds to 1 min to get my HR back up to zone 2 each round.  Body feels great after with all the stretching.  My legs had been hanging on to a lot of tightness.  Thanks!

February 21, 2025

Daily score: 6 

Workout:

90 minutes horseback riding (lesson)

Pretty physical lesson.  Adductors pretty sore the next day and glutes still sore from leg day.  Super big stress relief after getting through this day and getting my horse back home.  Thanks!

February 19, 2025

Daily score: 5 (so tired from stress and lack of sleep)

Workout:

#8 - Lower body + Hand stands
Gymnastics bodies HS

1-1-2-4-1

+
A. Rear foot elevated DB split squats; 8-10x3/side; rest 1 min bw sides

20’s x8/side

20’s x9/side

20’s x8/side

B. Barbell hip thrusts; 150 for time at 95# (1 sec pause at the top)

12:12

C. Goblet hold cossack squats; 10 slow controlled reps x3; rest as needed

Done with 20#

+
Row 500m for time

1:54

+
15 min reverse sled drag KOT style

Done with sled +45

I got of work early and needed to move to feel better.  This workout was the perfect grind.  My ass was on fire during those hip thrusts!  It was the 1 second pause that just burned.  I’m sure I’ll feel that tomorrow.  Gees I hate rowing ;).  And the sled pull felt great!  Thanks!