October 29, 2023

4
Gymnastic bodies:
- handstand (straddle reps)

1,1.5,2,1.5,2

+
A1. DB bench press @21x1; 10x10; rest 1 min

Done with 25’s

A2. bent over DB rows @2111; 10x10; rest 1 min

Done with 25’s

B1. DB strict press; 3 sets of 15; rest 90 sec

Done with 20’s

B2. strict pull ups; 3 sets of 12; rest 90 sec

Done

C. Superman arch ups; 40 reps x2; rest as needed bw sets

Done

+
15 min easy cyclical work (choice machine or walk/hike)

Done on bike 

Definitely sore upper body the next day but all in a good way.  Felt like a great pump.  No issues.  Thanks!

October 28, 2023

Daily score: 8

Workout:

3
assault bike sprint 10 seconds at 100%
assault bike 1:50 at moderate recovery pace
x10

Done, 200 cals

+
45 min follow along stretch series:
https://www.youtube.com/watch?v=9cO5vUTXE6k

Done 

Feeling right in the head again :).  Enjoyed the sprints.  Takes a lot for me to make myself go 100% but something about 10 seconds makes me feel like I really can do it.  My upper back was even a bit sore the day after.  Loved the stretch video!!!  Was really hard and felt some soreness but also seem to really help my hips.  Thanks!

October 27, 2023

Daily score: 7

Workout:

2
A1. Barbell hip thrusts; 10, 10, 10; rest 30 sec

145x10x3

A2. Seated box jumps 5, 5, 5; rest 2 min (step down)

Done

B1. Goblet hold cossack squat; 10 alt'ing reps x3; rest 1 min

Done with 26#

B2. Seated good mornings; 10 reps with 3 sec pause at bottom of end
range x3; rest 1 min (you can load with a small plate on your upper
back here if a BB is too heavy)

35, 45, 50

+
10 min amrap:
5 strict toes to bar
10 alt'ing DB side bends
20 hip band clamshells per side (1 sec pause)

3+5+10

A and B felt great.  I’ve never done seated GM’s, was a cool hip stretch.  Amazing how my left glute felt so much weaker on the clamshells.  Strict TTB took a lot of focus, the last two reps took some rest and struggle, first rep felt perfect.  Thanks!

October 24, 2023

Daily score: 8

Workout:

1
Gymnastic bodies:
- handstand

10s FS HS hold x5

+
A1. DB strict press @21x1; 10x10; rest 1 min

Done with 20’s

A2. Band assisted strict pull ups @2111; 10x10; rest 1 min

Done with two purple bands

B1. DB bench press; 3 sets of 15; rest 90 sec

Done with 25’s

B2. Bent over barbell rows; 3 sets of 10; rest 90 sec

Done with 75#

C. Superman arch ups; 30 reps x2; rest as needed bw sets

Done

+
15 min easy cyclical work (choice machine or walk/hike)

Walk/jog

Sooooo…I got kicked in the head by my horse.  Happened a couple days ago and I am feeling much better today.  Not her fault, I put my head where she couldn’t see me and she was just going to flick a fly off her belly with her foot and clocked me right above my right eye.  Thankfully, I’m okay, never lost consciousness, vision is good, just some concussion symptoms.  Swelling is way better, I just look not so pretty.  So good to be feeling normal today and no issues doing handstands.  Felt good to lift and great to get out for a walk/jog.  Really hoping to get some good momentum on the workouts and put a little muscle on over the winter.  We don’t go out of town until February so should be pretty consistent.  Thanks!

October 22, 2023

Daily score: 7

Workout:

6

assault bike 3 min at easy pace
assault bike 1 min at moderate pace
assault bike 30 seconds at moderate/hard pace
assault bike 20 seconds at tough pace
assault bike 10 seconds at 100% pace
x6 rounds (30 min)

262 cals

+
30 min movement parallels life follow along workout: ** note, this one is different than last week
https://www.youtube.com/watch?v=SDno-DVKLbA

Done

All went well!  So good to be back in a routine.  Shoulder and hips are feeling good.  Thanks!

October 20, 2023

Daily score: 9

Workout:

5

A. Sumo deadlift; 10, 10, 10, 10; rest 2 min

125,135,145,155

B. box squats; 10, 10, 10; rest 2 min

85,95,100

C. Single leg rdl; 8-10x3/side; rest 2 min
* increase load on all exercises

20’s x8, x10, x10

+
30 min amrap:
row 500m at easy pace
20 sec adductor side plank per side
20 sec hollow body rock
ski erg 500m at easy pace
20 sec ring plank
20 sec hanging L hold
20 sec superman rocks

3+500+20+20+250m

So ready to be back on the fitness train.  Vegas is the definition of the opposite.  Although the U2 concert in the sphere was truly out of this world.  Body felt recovered and ready to push.  Right hip was a bit ‘grind-y’ on the rdls so I didn’t up the weight.  Amrap was great.  Once again, my right shoulder can just barely stay engaged for 20 seconds with knees bent on the L-hold.  I do feel like it is recovering though.  Thanks!

October 11, 2023

Daily score: 8

Workout:

4

Gymnastic bodies:
 - handstand (seconds FS hold)

11,11,20,18,14

+
A. Bench press; 5, 5, 5, 10; rest 2 min

95,95,95,75

B. Strict press; 5, 5, 5, 10; rest 2 min

75,75,75,65

C. Bent over barbell rows; 5, 5, 5, 10; rest 2 min

95,95,95,80

D. Weighted eccentric only pull ups; 3, 3, 3, 3; rest 2 min
** increase weight on all exercises from last week

31,31,35,35

+

20 min easy cyclical work (choice machine or walk/hike)

Air bike

Shoulder felt great for all of this.  Not much to say, tried to stay heavy for everything.  Was pouring or I would have tried another walk/jog.  Doing a horse show this weekend so will be all riding until next week.  Then we got to Vegas for a concert so if you don’t see a blog until next Friday, that’s why.  Thanks!