Wednesday, Dec. 21, 2022
Rebuilt Push Warmup
3 rounds:
- Prone YW Raises w/stick 8x
- Flat Bench DB Flyes 15s 10x
- Flat Bench DB Tricep Ext 10s 12x
3 Rounds
- Seesaw Pushups 12-12-12
- Band Pullaparts (overhand) 13-13-13
Slight Decline DB Bench w/pause 4x10x35s
Slight Decline DB Squeeze Press 30s 12, 12
3 Rounds
- Prone Incline DB Y Raises 20x5s, 15x10s, 12x15s
- Flat DB Tricep Extensions 13x10s, 13x10s, 13x10s
Single Arm Cable Lateral Raises (Full, Top, Bottom) 2x6x5# each
Tuesday, Dec. 13, 2022
Rebuilt Pull Warmup
3 rounds:
- Straight One-Arm Band Pulldowns 9-9-9
- Band No-Money Ext Rotation 13-13-13
Half Kneeling Single Arm Lat Pulldown w/Iso Hold 10×50, 8×50, 8×50
Chest Supported DB Rows 3x11x20s
Chest Supported ISO-Alternating DB Rows 9x15s
3 Rounds:
- ISO Hold YWTI 3×15 sec. each pose
- DB Smash Spider Curls 3x11x15s
Incline 1.5-rep DB Curls 2x9x15s
Monday, Dec. 12, 2022
Treadmill 1.0 mile 25/.14/.61 (3/6/3) 18:40
Sunday, Dec. 11, 2022
Rebuilt Lower Warmup
3 Rounds
- Wall Tib Raises 13-10-10
- Band Moonwalkers 20-20-20
- Single Leg Band Leg Curls 12-12-12
3 Rounds
- Split Stance BB RDLs 8×55, 8×55, 8×55
- Band Assisted Reverse Nordics 6-6-6
KOT Split Squat, Front Toes Elevated 3x8x15s
3 Rounds:
- 45 Degree Hypers 11-11-10
- Ab Wheels 4-3-3
Farmer Walks DBs 30# 5x stairs
Thursday, Dec. 8, 2022
Treadmill 1.0 mile .25/.13/.62 (3/6/3) 18:43
Wednesday, Dec. 7, 2022
Rebuilt Push Warmup
3 rounds:
- Prone YW Raises w/stick 8x
- Flat Bench DB Flyes 10s 10x
- Flat Bench DB Tricep Ext 10s 12x
3 Rounds
- Seesaw Pushups 11-11-11
- Band Pullaparts (overhand) 12-12-12
Slight Decline DB Bench w/pause 40x35s 3:11
Slight Decline DB Squeeze Press 30s 12, 11
3 Rounds
- Prone Incline DB Y Raises 10s 20-12-12
- Flat DB Tricep Extensions 10s 12-12-13
Single Arm Cable Lateral Raises (Full, Top, Bottom) 2x5x5 each
Monday, Dec. 5, 2022
BSquat 2:00, Saddle 2:00
Treadmill 1.0 mile .25/.12/.63 (3/6/3) 18:49
Rebuilt Full Body Warmup
Goblet Box Squats 90# DB 35x 3:03
3 Rounds
- Inverted Body Rows 5-5-5
- 321 Pushups 5-5-5
Thursday, Dec. 1, 2022
Treadmill 1.0 mile .25/.11/.64 (3/6/3) 18:50
Wednesday, Nov. 30, 2022
Treadmill 1.0 mile .25/.10/.65 (3/6/3) 18:53
Tuesday, Nov. 29, 2022
Treadmill 1.0 mile .25/.10/.65 (3/6/3) 18:50
Monday, Nov. 28, 2022
Treadmill 1.0 mile .25/.09/.66 (3/6/3mph) 19:00
Rebuilt Pull Warmup
3 rounds:
- Straight One-Arm Band Pulldowns 8-8-8
- Band No-Money Ext Rotation 12-12-12
Half Kneeling Single Arm Lat Pulldown w/Iso Hold 10×50, 8×50, 8×50
Chest Supported DB Rows 3x10x20s
Chest Supported ISO-Alternating DB Rows 8x15s
3 Rounds:
- ISO Hold YWTI 3×15 sec. each pose
- DB Smash Spider Curls 3x10x15s
Incline 1.5-rep DB Curls 2x8x15s
Sunday, Nov. 27, 2022
Treadmill 1.0 mile .25/.07/.68 (3/6/3mph) 19:12
Saturday, Nov. 26, 2022
Treadmill 1.0 mile .25/.07/.68 (3/6/3mph) 19:24
Friday, Nov. 25, 2022
Treadmill 1.0 mile .25/.06/.69 (3/6/3mph) 19:22
Thursday, Nov. 24, 2022
Treadmill 1.0 mile .25/.05/.7 (3/6/3mph) 19:2
Our one Black Friday purchase this year was apparently a decent treadmill to throw in Weezel’s Dungeon. We have a cheap one that can be okay for walking up to 3 miles an hour. I also have an underdesk one that is good for about the same. But, Sarah wanted a nicer one that can be run on over the winter months. So, we went to Ultimate Fit in Evansville and got a higher-end consumer one. We did not go commercial, but still dropped a good chunk of change on a decent home model. Treadmills tend to be worth spending up on on. We got the Spirit XT385, which features a 3.5hp motor and a 22×60 deck. I tell people if you are looking for something decent, 3.0hp and 20×60 are kind of the minimum specs I would spend down to. This is just a notch above that. The selling point, however, was a 10-year warranty and a local store that we have always liked. We get all our running shoes from Ultimate Fit. They are good people…and they really need a referral program. We send a lot of athletes and athlete parents their way.
Anyway, here is to my new journey as a cardio bunny!
Tuesday, Nov. 15, 2022
Rebuilt Lower Body Warmup
3 Rounds
- Wall Tib Raises 20-15-15
- Band Moonwalkers 20-20-20
- Single Leg Band Leg Curls 10-10-10
3 Rounds
- Split Stance BB RDLs 8×48, 8×45, 8×45
- Band Assisted Reverse Nordics 6-6-6
KOT Split Squat, Front Toes Eleveates 10s 10-10-10
3 Rounds:
- 45 Degree Hypers 10-10-10
- Ab Wheels 3-3-3
Farmer Walks 10# DBs .27 miles
Workout Song of the Week
Monday, Nov. 14, 2022
Posterior 4
Airdyne 1.0 miles
Rebuilt Push Warmup
3 rounds:
- Prone YW Raises w/stick 8x
- Flat Bench DB Flyes 10s 10x
- Flat Bench DB Tricep Ext 10s 12x
3 Rounds
- Seesaw Pushups 10-10-10
- Band Pullaparts (overhand) 12-12-12
Slight Decline DB Bench w/pause 40x35s 3:11
Slight Decline DB Squeeze Press 30x 8,6
3 Rounds
- Prone Incline DB Y Raises 10s 20-12-10
- Flat DB Tricep Extensions 10s 12-12-12
Single Arm Cable Lateral Raises (Full, Top, Bottom) 2×5 each
Wednesday, Nov. 9, 2022
Rower 1100m 4:53
Posterior 4
Airdyne 1.0 miles
Tuesday, Nov. 8, 2022
Airdyne 1.0 miles
Posterior 4
Red Rows, Half Moon Lunges, Leg Swings
3 Rounds
- Calf Raises 13-13-13
- Rev. Lunges 8-8-8
- DB Chest Flyes 15s 13-13-13
Tension: Golfer’s Stetch w/Internal Rotation
Foam Roll: Adduction
Static Stretch: Kneeling Elevated Runner’s Stretch
Monday, Nov. 7, 2022
Posterior 4
Airdyne 1.0 miles
Superman into retraction, halfmoons, froggers
Good Mornings 1x10x95
Deadlifts 5×135, 3×225, 2×315, 2×335, 2×355, 2×375, 2×395, 2×415
Press 3×95, 2×115, 2×135, 2×145, 2×155, 2×160, 2×165
Rear Delt Flyes 2x7x20s
DB Shrugs 2x6x60s
DB Hammer Curls 2x6x25s
DB OH Tricep Ext 2x6x25s
Hanging Leg Raises 9, 8, 8
Wednesday, Oct. 26, 2022
BSquat 2:00, Saddle 2:00, Piriformis 2:00, Calf 2:00
1-mile run 15:27
Tuesday, Oct. 25, 2022
Rower 1,000-meters 4:31
BSquat, Saddle
Monday, Oct. 24, 2022
BSquat 2:00, Saddle 2:00, Piformis 2:00, Calf Strech 2:00
Airdyle 1.0 miles
Swimmers, Windmills, kneeling runner w/rotation
Squats 3×135, 3×225, 2×315, 2×335, 2×355, 2×375, 2×395
Bench 5×95, 3×135, 2×185, 2×205, 2×225, 2×235, 2×245, 2×245
Lat Pull 2x6x140
Trap Bar Shrugs 3x6x157
EZ Bar Curls 2x8x75
EX Bar Skull Crushers 2x8x70
Situps 20
Workout Playlist Song of the Week
Tuesday, Oct. 18, 2022
Circuit:
- Wall ball slams 30# 20
- Dead hang max
- 45-degree hypers 15
- Band Pull-aparts 10
- 6-inch hurdle lateral hops 20
My under-desk treadmill came in today.
Monday, Oct. 17, 2022
Prone Cobras, Squatted Windmills, Fire Hydrants w/Ext
3 Rounds:
- Supported Leg Raises 12-12-12
- Lat Pulls 70# 13-13-13
- Rear Delt Flyes 15s 13-13-13
Tension pose: Internal Hip Rotation
Foam Roll: Vertical Back
Static Stretch: Ball Crucifixion
Saturday, Oct. 15, 2022
Clean and jerk max 225#
Clean & Jerk max reps in 2:00 175# 11x
5 Rounds:
- 15 wall balls 20#
- 34 KB Swings 50#
* This was Sarah’s birthday workout we did with the Ahlfields. I have not done any HIIT in about a decade. As I type this the next day, I am…barely mobile.
Thursday, Oct. 13 2022
Wall Circles, Supine Knees Bent windshield wipers, heel walks
Ball Slams 30# 5x
Good Mornings 1x10x95
Deadlift 3×135, 3×225, 3×315, 3×335, 3×375, 3×395
Press 10×45, 3×95, 3×115, 3×135, 3×145, 3×150, 3×155, 3×160
Workout Playlist Song of the Week
Wednesday, Oct. 12, 2022
1-mile run test: 15:34
Halos, threading the needle, butt kicks
Tension pose: Side Kick Tension Pose
Foam Roll: Adductors
Static Stretch: DB Flye Holds
Tuesday, Oct. 11, 2022
Outward/inward tension shoulder presses, supine scorpions, waiter bows
3 Rounds:
- DB Shrugs 50s 12-12-12
- Hammer Curls 15s 12-12-12
- OH Tricep Ext 15s 12-12-12
Tension Pose: Quadruped Wrist Rotation
Foam Roll: Piriformis
Also, on Monday, I passed a certification test from The American Sports and Fitness Association for personal training. So, I guess that is a thing now. I don’t have any plans professionally, but it has always been a low key goal to get certified as both a personal trainer and a strength coach. I will say, thanks to my extreme nerdiness, I passed the certification with essentially zero prep work other than some kinesiology classes 20 years ago a couple decades of experience and continued learning. I don’t think I can pull that off with the CSCS exam.
Monday, Oct. 10, 2022
Handcuffs to rotation, prone scorpions, mountain climbers
Box jumps 5×12”, box squats 1×10
Squats 3×135, 3×225, 3×315, 3×335, 3×355, 3×365, 3×375
Bench 5×95, 3×135, 3×185, 3×195, 3×205, 3×215, 3×225
Lat Pull 2x5x150
Trap Bar Shrugs 3x6x165
EZ Bar Curls 6×75, 8×75
EZ Bar Skull Crusher 2x7x70
5 Rounds:
- Situps 9-9-9-9-9
- Calf Raises 11-11-11-11-11
Back after a couple of weeks off after hyperextending my right knee on a football sideline. Getting old + pot hole= sore knee/hammy.
Friday, Sep. 23, 2022
Handcuffs, Shoulder Armbar w/extension, Active Pigeon
3 Rounds:
- Squats 12-12-12
- DB Bench 30s 12-12-12
- Straight Arm Pulldowns 50# 12-12-12
Tension Pose: Gecko
Foam Roll: Adductor
One-Leg Hurdler Stretch
Thursday, Sep. 22, 2022
Shoulder Dislocates w/Rotation, Lizards w/Rotation, 90-90 progressions
3 Rounds
- DB Lateral Raises 15s 12-12-12
- DB Curls 15s 12-12-12
- Tricep Pressdowns 50# 12-12-12
Tuesday, Sep. 20, 2022
Shoulder Dislocates w/band, TFL Bows, 90-90s
3 Rounds:
- Rev. Lunges 7-7-7
- DB Chest Flyes 15s 12-12-12
- BB Rows 45# 12-12-12
Wrestler Bridge
Foam Roll: Mid Back
Supine Twist Stretch
Airdyne 1.0 mile, 3:18
Workout Song of the Week
Monday, Sep. 19, 2022
Shoulder Dogs, Active Thoracic Mobilization, Single Leg Bridges
Good Mornings 1x10x95
Deadlifts 5×135, 3×225, 4x4x315
Press 3×95, 1×115, 4x4x135
Rear Delt Flyes 2x6x20s
DB Shrugs 2x8x55s
DB Hammer Curls 2x8x20s
DB OH Tricep ext 2x8x20s
Hanging Leg Raises 3×8
Calf Raises w/20# vest 3×12
Friday, Sep. 16, 2022
Red Rows 10x, Bird Dogs 5x, Rolling Lizards
3 Rounds
- Lat pull 70# 12-12-12
- Rear Delt Flyes 15s 12-12-12
- Calf Raises 12-12-12
Thursday, Sep. 15, 2022
Supermans w/Retraction 6x, Up Dogs 3×10 sec., Leg Swings 10x
3 Rounds:
- Hammer Curls 15s 11-11-11
- OH Tricep Ext 15s 11-11-11
- Supported Leg Raises 11-11-11
Side Lunge Windmills 3x per side
Foam Roll: IT Band
Fire Hydrant Extension
Wednesday, Sep 14, 2022
Swimmers, Lying Pelvic Tilts, Froggers
- DB Bench 30s 11-11-11
- Straight Arm Pulldowns 50# 11-11-11
- DB Shrugs 50# 11-11-11
Workout Song of the Week
Monday, Sep. 12, 2022
Prone Cobras, Cat Cows, Kneeling Runner w/Rotation
Box Jumps 5x (box+1), Slam Ball 40# 6x
Box Squats 1×10
Squats 5×135, 3×225, 4x4x315
Bench 5×135, 4×185, 3x4x195
Lat Pull 2x6x140
Trap Bar Shrugs 6×135, 6×155, 6×157
EZ Bar Curls 2x6x70
- Situps 8-8-8-8-8
- Calf Raises 10-10-10-10-10
Friday, Sep. 9, 2022
Squats 5x, Wall Circles, Half Moon Lunges, Fire Hydrant Ext
Squats 2x16x160
Walking Lunges 1x20x10s
Deadlifts 1x12x175
Bench 2x16x135
DB Rows 2x16x50
DB Shrugs 2x16x50s
DB Press 2x16x25s
Rear DB Flyes 1x15x15s
EZ Bar Curls 2x16x50
Trice Pressdown 2x16x55
Planks 2×32 seconds
Calf Raises 2×25
Wednesday, Sep. 7, 2022
Halos, Half Moons, Heel Walk
3 Rounds
- DB Curls 15s 11-11-11
- Tricep Pressdowns 50# 11-11-11
- Squats 11-11-11
Handcuff pancake w/rotation
Piriformis foam roll
Deep Quad Stretch
Workout Song of the Week:
Tuesday, Sep. 6, 2022
Outward/inward tension shoulder press, windmills, butt kicks
3 Rounds:
- DB Chest Flyes 15s 11-11-11
- BB Rows 45# 11-11-11
- DB Lateral Raises 15s 11-11-11
Upward Facing Dogs
Scapular Foam Rolling
Ball Crucifixion Stretch
Monday, Sep. 5, 2022
Handcuffs to Rotation, squatted windmills, waiter bows
14” box jumps 5x, 30# wall ball slams 5x
Squats 2x16x160
Walking Lunges 1x20x5s
Deadlifts 1x12x170
Bench 2x16x130
DB Rows 2x16x45
DB Shrugs 2x16x50s
DB Press 2x16x25s
Rear DB Flyes 1x14x15s
EZ Bar Curls 2x16x50
Wednesday, Aug. 24, 2022
Handcuffs, supine knees bent windshield wipers, mountain climbers
3 Rounds
- DB Rear Delt Flyes 15s 11-11-11
- Calf Raises 11-11-11
- Reverse Lunges 6-6-6
Downward Facing Dogs
Deep Lat Stretch
Tuesday, Aug. 23, 2022
Shoudler dislocates with row, threading the needle, pigeon pose
3 Round Circuit:
- OH DB Tricep Press 15# 10-10-10
- Supported Leg Raises 11-11-11
- Lat Pull 70# 11-11-11
Monday, Aug. 22, 2022
Airdyne 1.2 miles
Prone Scorpions, Shoulder dislocates, 90-90 progressions
Med Ball Slams 40# 5x
Squats 2x16x160
Walking Lunges 1x20x5s
Deadlifts 1x12x170
Bench 2x16x130
DB Rows 2x16x45
DB Shrugs 2x16x50s
DB Press 2x16x25s
Rear DB Flyes 1x13x15s
EZ Bar Curls 2x15x50
Tricep Pressdown 2x16x55
Planks 2×31 seconds
Calf Raises 2×24
Switching up formats for the training log, putting it all in one post, pinned to the top. This is similar to my reading log and comics log. I’m currently taking a break from powerlifting, starting with a run through Mindpump’s MAPS Anabolic program.
I Am Weez 