April 15, 2025

Daily score: 9

Workout:

#7- Upper body slow strength & endurance
A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min

22.5/22.5/20

A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min

100/100/100

B1. Strict press; 5, 5, 5; rest 2 min

80/80/80

B2. Supinated grip bent over rows; 6-8x3; rest 2 min

105x7

105x7

105x7

* same rep scheme all cycle. try to go up in weight each week

+
EMOM 12 min
1- 25 sec chin over bar isometric hold
2- 25 sec top of ring dip support hold
3- 40 sec passive hang
4- 40 sec ring plank

Done

+
upper body stretching/mobility work 15-20 min

Done

Everything definitely felt heavy this week.  Able to keep good form though.  3rd round on the emom felt much harder than the first.  Still feeling so consistently good eating more food and carbs.  Repeat dexa scan in a month!  Thanks!

April 12, 2025

Daily score: 8

Workout:

#6 - Cyclical + strongman + calisthenics
40 min EMOM
1- 20 sec row sprint
2- 30 sec max distance farmers carry 50#/hand
3- 40 sec wall sit
4- 50 sec double KB front rack hold 35#/hand

5 cals per sprint

Done

+
EMOM 12 min:
1- sandbag bear hug march; 35 sec
2- 12 hanging knee raises
3- sandbag to shoulder; 35 sec
4- V-ups; 35 sec

70# sand bag/ 6-7 to shoulder per round

Done

+
10-15 min self directed stretching

Done

Love this workout.  A little sore the next day.  Took the next day for farm fitness :).  Thanks!

April 10, 2025

Daily score: 8

Workout:

#5 - Lower body + Hand stands

Gymnastics bodies HS

5-5-1-4-2

+
A1. Barbell reverse lunges from 2" platform; 16 alt'ing reps x3; rest 1 min
heavier than last week

85x16 x3

A2. Rear foot elevated split squat jumps; 6 reps x3/side; rest 1 min

Done

B1. DB cossack squats; 14 alt'ing reps x3; rest 1 min
*same load as last week

15’s x14 x3

B2. Seated good mornings; 15 reps x3; rest 1 min
* slightly heavier than last week

70x15 x3

+
2-3 sets:
air bike 20 cals
20 DB power snatch 35# AFAP
rest as needed bw sets

2:47

2:34

2:40

I was so sore for three days after this one last week but I went all in for it again.  Felt strong.  Hoping soreness will be less.  I did three rounds no problem at the end.  Thanks!

April 9, 2025

Daily score: 9

Workout:

#4- Upper body slow strength & endurance
A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min

Done with 20#

A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min

90/95/95

B1. Strict press; 5, 5, 5; rest 2 min

Done with 75

B2. Supinated grip bent over rows; 6-8x3; rest 2 min

105x7

105x7

105x7

* same rep scheme all cycle. try to go up in weight each week
+
EMOM 12 min
1- 20 sec chin over bar isometric hold
2- 20 sec top of ring dip support hold
3- 35 sec passive hang
4- 35 sec ring plank

Done

+
upper body stretching/mobility work 15-20 min

Done

Nicely a little sore the next day.  I also did a bunch of chores and riding after this.  Right shoulder has been a little inflamed but it’s from using a shovel not working out.  This workout didn’t seem to hurt it at all.  Felt my core for sure during the emom.  Things are going great with Tracy!  Eating even more food and still making progress.  Quite the revelation that consistency and carbs make my body happy.  Thanks!

April 5, 2025

Daily score: 6 (legs still so sore)

Workout:

#3- Cyclical + strongman + calisthenics
10 rounds for time:
15 cal row
100 foot farmers carry 50#/hand

18:30

+
EMOM 12 min:
1- sandbag bear hug march; 30 sec
2- 10 hanging knee raises
3- sandbag to shoulder; 30 sec
4- V-ups; 30 sec

Done with 70# sandbag

6 reps per round on sb to shoulder 

+
10-15 min self directed stretching

Done

Crazy how sore the last leg day (#2) made me.  Glutes, quads, adductors.  I think this workout (#3) helped move some of the soreness along.  Grateful for the stretching time at the end.  Had fun with the sand bag.  At work the next day and feeling great!  Thanks!

April 3, 2025

Daily score: 9

Workout:

#2- Lower body + Hand stands

Gymnastics bodies HS

2/2/3.5/3/4.5

+
A1. Barbell reverse lunges from 2" platform; 20 alt'ing reps x3; rest 1 min

65/75/80

A2. Rear foot elevated split squat jumps; 5 reps x3/side; rest 1 min

Done

B1. DB cossack squats; 12 alt'ing reps x3; rest 1 min

12’s/15’s/15’s

B2. Seated good mornings; 15 reps x3; rest 1 min

65/65/65

+
3 sets:
15 russian KBS
15 back extensions
15 hang power clean 65#
rest as needed bw sets to maintain intensity 

53# kb

2:20

2:09

2:01

Legs tired after this one.  It’s cool how losing a little weight seems to make handstands more controllable.  Legs felt strong in the lunges, was surprised in good 80# felt.  The 3 sets at the end were a great challenge, definitely had me breathing heavy.  Thanks!

April 1, 2025

Daily score: 8

Workout:

#1 - Upper body slow strength & endurance

A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min

20/17.5/17.5

A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min

85/90/90

B1. Strict press; 5, 5, 5; rest 2 min

65/70/75

B2. Supinated grip bent over rows; 6-8x3; rest 2 min

85x8

95x8

105x6

+
EMOM 12 min
1- 15 sec chin over bar isometric hold
2- 15 sec top of ring dip support hold
3- 30 sec passive hang
4- 30 sec ring plank

Done

+
upper body stretching/mobility work 15-20 min

Done

Great upper body pump.  Everything felt smooth and balanced.  Glad I did the stretching to help keep my neck from getting tight, feel pretty good the next day.  Loving my work with Tracy, still making good progress.  Lost 10# since we got back from Maui, eating tons of food, feeling like I’m changing composition :).  Thanks!