July/24/2019 (idk why i cant keep my months straight)
Wake Up: 5am (felt awake, but legs were a bit tired/sore, especially glutes )
Workout: 5:45-6:30am
- C2 Rower - 7x20s@10 (these felt good at first, but got super tiring with little rest periods)
- Stretch (felt pretty flexible, but could use a lot of work. Hamstrings, groin, hip flexors are my main focus)
GF Workout:
- C2 Rower - 7x20s@6 (she seemed to power through these. I didnt see her becoming super fatigued or losing speed.)
- Stretching
Today was not the best or most energizing workout, and I forgot the PT exercise bands and stuff.
July/25/2019
Wake Up: 5:13am (keep almost oversleeping, but felt pretty tired, thank goodness for preworkout)
Song of the Day: The Ballad of John Henry (John Bonamassa)
Workout: 5:30-6:25am
- Goblet Squat - 4x6@85 (These felt very solid. I was working hard to stay stable, but didnāt have any form slip ups)
- RDL - 4x6@140 (Iām surprised at how easy these are. I will continue to add weight if the weight continues to be light)
- Dips - 4x6@BW (Usually this would be the equivalent of adding weight, but now that Iām 215@12%BF theyāve gotten the same level of difficulty. I pause shortly at the bottom and have very controlled deep reps. No pain, no issues, just dips)
- Wide Pulldowns - 4x6@156 (I was not able to do this weight last week, so that short progress makes me happy as a clam)
- Tricep Machine - Rest Pause@95lb (It was like an extension machine, but I wasnāt crazy about it. Likely wont do that again.)
Gf workout:
- Goblet Squat - 4x6@30 (depth could be better, but that mightāve been from soreness and tightness)
- RDL - 4x6@40lb (even though she was sore, she powered through these reps with great form)
- Dips - 4x6@BW-75 (This weight seemed appropriate for her. She struggled on the last set but was able to complete all reps)
- Wide Pulldown - 4x6@36 (I made her drop the weight to work on the full ROM, and she was able to bring the bar to her chest on all reps of all sets)
- Hamstring Curl (seated) - 2x6@20 (she keeps increasing the weight, so Iām glad to see some progress)
Interested to see how tomorrowās prowler push goes. Side note, thereās a creepy dude at the gym that stares us both down. Iām gonna say something to him next time heās in there cuz itās making the gf and me super uncomfortable. If nothing changes, Iāll tell the staff that either they boot him out, or theyāll lose 2 memberships. Curious to see what happens.
July/26/2019
Wake Up: 5:24am (kept snoozing alarm. Went to bed at 10:35pm which is super late for me.)
Song of the Day: Waiting (Red Jumpsuit Apparatus)
Workout: 5:45-6:20
- Prowler Push - 3x50yds, 4x25yds @ 130 (Used Gf as weight instead of adding plates. This got pretty difficult, and churned up my stomach enough to make me wanna puke. I didnāt though, thankfully)
- PT
Gf workout:
- Prowler Push - 3x50yds, 4x25yds @ empty (45 was slowing her down too much. I still dont think she understands the concept of explosion, but I will try to help her.)
- PT
We left in the middle of PT because I felt very sick to my stomach. Iāve been eating massive dinners that have helped me gain some weight and muscle, but have also given me acid reflux in the night and stomach cramps in the morning. I think I need to eat less at dinner, and if I am going to eat that much, I should spread it out more so I dont wake up with a burning throat and chest and later have to deal with constipation/cramping. I donāt believe this discomfort can be attributed to my supplementation because it has only begun since I began to eat a lot more. I also just realized that I had no breakfast lol. Today is not my day.
July/28/2019
Wake Up: 7:30am (felt very good, ready to workout)
Song of the Day: Your Love (Nicki Minaj)
Workout: 9-9:45am
- DB Carry - 5x25yds @ 200lb (100lb DB) (These werenāt as hard as I expected, but picking them up was tough cuz they were like 5 inches off the ground. But Iām using that in place of deadlifting since I wont be deadlifting in this program)
- Reverse Lunge - 5x10@115 (I was a tad wobbly on these, not much at all, but enough to keep me at that same weight. I didnāt want to compromise stability for weight)
- Machine Military Press - 5x5@200lb (These were surprisingly easy, and I definitely couldāve done more weight, but I didnāt want to push my luck since my shoulders are sometimes questionable)
- Neutral Grip Cable Row - 5x5@190 (I had a deep stretch between each rep, and the reps were mostly clean, but there was definitely some cheating involved on the last few)
- Bar Tricep Pushdowns - mTOR@130 (This was brutal. I like doing all the extra tricep work, but dang these are hard. Itās an abusive relationship)
GF workout:
- Loaded Carry - 5x25yds@60lb (30lb DBs) (40s and 45s were too difficult, so I decided to let her drop the weight to something she was more comfortable with)
- Reverse Lunges - 5x10 @BW (She hates these because of her lack of balance, but they will be super beneficial to her. So i will continue to make her do them)
- Machine Military Press - 5x5@60lb (She is definitely progressing on this machine and I was noticing her deltoids more during the exercise, which shows a slight loss of bodyfat which is an added bonus)
- Neutral Grip Cable Row - 5x5@50 (she was definitely strong enough to increase the weight, which is cool because she had struggled with these previously)
- Ham Curls - 3x5@20lb (I only saw her last set, but she seemed very strong on these reps. Proud to see progression)
This workout took forever since we kinda loafed around, but thatās only because it was sunday. I got a new hunting bow on friday, and did some initial tuning this morning. Holding it steady was a harder task after todayās workout, but still showed that Iām not out of the swing of it. Glad to see progress in both size and strength. When I have significant before and after pictures to post, I might, but no promises.
Also, I have 1k views on this log, which is interesting. If youāre reading this, then hello and have a good day!
July/29/2019
Wake Up: 5am (felt pretty tired, not super excited to workout)
Song of the Day: Dark Horse (Katy Perry)
Workout: 5:50-6:30am
- Rowing - 7x20s@10 (I ate so much yesterday that I didnāt wanna feel sick while doing these, so I only gave them about 80%)
- Stretch (Stretching today felt incredible, I did a bit more than usual and my legs felt very liberated)
I wont mention the GFās workout since it was the same as mine, but she did well. She seemed to be going harder than me on the rowing machine, so that was pretty cool. She has little to no motivation for stretching though, which can be frustrating. She needs it as much as I do, so I will force her to do it lol. Once she gets some flexibility, she will enjoy it more.
July/30/2019
Wake Up: 5:10am (keep almost oversleeping)
Song of the Day: Super Bass (Nicki Minaj)
Workout: 5:50-6:35am
- Leg Curl - 4x12@130 (I held the contractions at the top and used slow reps to ensure safety on my knees and to get a solid pump. I love this exercise, but am always concerned about my patellar tendons.)
- Ham Curl - 4x12@95 (These were difficult because of the leverages that my gf was using. I tried to use the machine at her settings, and ended up lowering the weight. Once I had set it to my geometry, the weight felt a lot better, and I certainly couldāve done more.)
- Close Grip BP - 4x12@135 (I tried to be confident and did my 2nd set at 185. I completed all the reps but burnt myself out a bit. So I lowered the weight back to 135 and completed all my sets.)
- Neutral Grip Pulldown - 4x12@137.5 (these were annoying because the short height between the bench and the bar prevented me from extending between reps, which put all the stress on my arms. I was not able to effectively engage my lats and mid-back, so I wonāt be using that cable again)
- Overhead DB Extension - 1x21s@20lb (I was going to use the cluster rep system by CT, but couldnāt use 25s because they were taken. This resulted in me using 20s, which were too light, so I did 21s instead. I forgot that even existed so it felt good to use again.)
GF workout:
- Leg Extension - 4x12@30 (She was working very hard on these, despite not fitting into the machine appropriately. She felt the burn after hopping off the machine and was like āWHAT IS THISā. I was cracking up.)
- Ham Curls - 4x12@15 (Her progress here has been great, and Iām proud that she has been dedicated to using this machine so much because I know itās not fun)
- Knee-Pushup - 4x5@BW (I tried to get her to use the BB, but it was way too heavy. It also hurt her shoulder, so I made her do pushups instead. I think I need to give up on the BB until she makes significant progress on bodyweight exercises)
- Neutral Grip Pulldown - 4x12@17.5 (She was really grinding these out, and was able to complete all reps. Since she is little, she got a good stretch between reps.)
The HIIT days arenāt very fun, but the workouts are a blast. I get to really push myself on each exercise since the muscles used in each exercise are relatively fresh. Alternating the patterns like vertical push / horizontal push / vertical push has been great for keeping me on the fine line between doing enough work to progress and doing too much work. I love it.
On a side note, I am bewildered at the progress Iāve made in one year. Itās so strange how effective a dedicated diet is. I feel like a chump for letting that aspect of training slip by. Also I think Iāve found that food + intensity - volume = progress for me. OH BOY
July/31/2019
Wake Up: 5:12am (slept like a rock, went to bed at 8:30pm, all sore/tired muscles felt great today)
Song of the Day: Monster (Kanye)
Workout: 5:45-6:30am
- Battle Ropes - 7x20s (These are great because I will never get comfortable doing them. Arms got very pumped and tired)
- PT (shoulders)
- Stretch
GF workout:
- Battle Ropes - 7x20s (She goes very hard on these, and starts to wear out around set 5, but she keeps pushing)
- PT (Hips)
- Stretch
Stretching feels amazing after a workout. I like feeling loose and light, which are both accomplished by a good stretching session. As a side note, I got a new bow (Diamond Edge 320), and I have been able to shoot very well even through the soreness and fatigue. I am glad that this workout has allowed me to progress without obstructing my hobbies so far.
August/1/2019
Wake Up: 5am (Well Rested, Excited to Workout, but stomach ache from yesterdayās spaghetti binge)
Song of the Day: Take On Me (A-ha)
Workout: 5:50-6:25
- Overhead Carry - 4x50yds@100lb (2x50lb KB) (These were interesting. I didnāt feel any difficulty from keeping balanced, but my arms received the brunt of the stability work)
- Unilateral Leg Press - 4x6@140 (These were too easy. I will be increasing weight for sure. Even with slow reps, the weight didnāt feel too hard)
- KB Press - 4x6@50lb (I love pressing KBs, but getting them to my shoulders is difficult. When I try to clean them at the same time, I feel like I am going to hurt my back. I guess I need to work on form and do one at a time for now. 50lb is the heaviest KB at my gym, which isnāt good cuz the reps felt easy)
- DB Row - 4x6@100lb (Gosh I love these. I was literally pouring sweat, but it all feels worth it to grip and rip heavy DBs. The last two sets were pretty hard, but I completed all reps. Grip was failing before arm/lat strength)
GF workout:
- Overhead Carry - 4x50yds@20lb (2x10lb KB) (She seemed to handle these very well, and if she has the strength to move up in weight, we will do it)
- Leg Press - 4x6@90 (These seemed pretty easy to her, but 140 was too hard, so we will up the weight in smaller increments)
- KB Press - 4x6@10lb (She said these were easy, but she has also complained about shoulder pain, so I am hesitant to up the weight without doing some preventative shoulder work)
- DB Row - 4x6@20lb (It was fun to watch her drop the weight at the end of each set. She was working super hard, and Iām proud that she is putting in so much effort)
I waited longer than usual to enter this log because I had some pressing work to do this morning. I have to present my work to the rest of the engineering team here at my company, and although I have good work to show, my delivery is what Iām concerned about. Deep breaths, L-Theanine, and preparation will hopefully seize the day.
As far as the workout goes, I am surprised at how I havenāt really missed the big 3 lifts. I have been getting a lot of heavy compound work in while using DBs and KBs. I donāt care too much for machines, but they are fun for hypertrophy work.
I guess the GF and I will soldier on.
August/2/2019
Wake Up: 5am (felt tired and a little sore, considered taking an unplanned rest day, when I started to walk around though, I felt better)
Song of the Day: Run It (Logic)
Workout: 5:30-6:20
- Prowler Push - 7x25yds@135 (These are always hard, but I enjoyed them today)
- PT (shoulders)
- Stretch
GF workout:
- Prowler Push - 7x25yds@empty (She was moving a lot faster than last time, and her form was pretty good)
- PT (Hips)
- Stretch
Today was fun even though the conditioning days are usually boring. Looking forward to next week.
August/4/2019
Wake Up: 7am (a bit tired, but excited to lift)
Song of the Day: Break the Cycle (Motionless in White)
Workout: 9-9:35am
- Leg Press - 3x3@540, 2x3@450 (Idk how much the sled weighs, so I didnāt include it. I couldāve done all 5 sets with 540, but I had to poop so bad, and I was scared that Iād ruin my white compression shorts. I didnāt have time to poop because we were in a rush. So I just lowered the weight and used really slow reps)
- Incline DB Press - 5x3@85lb (This weight is pretty easy now. I just used it because I donāt want to push my iffy shoulders to their limits. Iām hesitant to up the weight, but I was able to use a ridiculously slow tempo on this exercise. I had a 7s descent, 1s pause, and 5s press. It was all super easy. So I will probably go for a target rep count before I up the weight)
- Pullups - 5x3@215 (I used really slow controlled reps. These were pretty easy too)
- Hip Thrusts - 5x3@275 (I used slow controlled reps again. These were hard though. I felt a ton of glute activation here)
GF workout:
- Leg Press - 5x3@140 (She was nervous to try these, but I reassured her and she killed it. She looked very strong and in control of the weight and Iām proud of her overcoming that hesitation, even though hesitation is good)
- Incline DB Press - 5x3@20 (She looked very strong here, even with good form. Iām glad weāre taking it slow because of her shoulder, but I think she will be fine)
- Pullup - 5x3@BW-60 (I think she is ready for a weight increase. Her progress has been steady on pullups)
- Unilateral Hip Thrusts - 5x3@BW (I didnāt watch these but she says they were hard)
Today I wanted to lift heavy, but never outside of my technical limit. Every rep was clean, and I was proud to be in control of all the weights I used.
August/5/2019
Wake Up: 5am (felt a bit sore in my quads, but ready to workout)
Song of the Day: Wake Me Up (Crown the Empire)
Workout: 5:45-6:20am
- Battle Ropes - 7x20s (I love/hate these. They make me feel powerful when I do them, but they demolish me in the process)
- PT (Shoulders)
- Stretch (Always love a good stretch)
GF workout:
- Battle Ropes - 7x15s (I donāt want her getting to the point where she is almost doing individual reps with the rope. That defeats the purpose of the exercise, so I cut her time back by 5s)
- PT (shoulders and hips. I had her do less hip work since she is coming along nicely with it)
- Stretch (she lead stretching today, which was pretty cool)
Still grinding. My grandma said I looked like I lost weight which is funny because Iām about 10lb heavier than last time I saw her. I love the progress Iām seeing with my diet and workout. It has allowed me to get stronger and bigger without gaining too much extra fat.
August/6/2019
Wake Up: 5:22am (almost overslept, Iāve been having some seriously vivid and wild dreams lately and idk why)
Song of the Day: Take it out on me (BFMV)
Workout: 5:50-6:30am
- Suitcase Carry - 5x50yds@90lb (These were easier than I expected, loaded carries have really great for me, especially since they have challenged me without beating me down. I look forward to them each time)
- Walking Lunge - 4x12@100lb (50lb DBs) (I thought these were going to suck for several reasons: 1. My quads were very sore from the last workout 2. 50lbs was too hard last time, but I had to choose them because 45 and 40 were taken 3. Walking lunges man. However, these felt awesome. Very challenging to keep good form, but didnāt reach technical failure. Very solid progress and weight)
- DB Press - 4x12@40lb (The last set was hard, but I completed all reps on all sets, I might move up to 45lb, but I think itās best to stay at 40 until Im comfortable with all 48 reps.)
- Facepulls - 4x12@120 (The pulley system reduces the force by half, so its really no change in weight from last time. I will be increasing the weight for sure)
GF workout:
- Suitcase Carry - 5x50yds@35lb (She struggled a bit here, but was able to complete all distances. Seemed like a good weight to stick with. Her grip is coming along well)
- Walking lunge - 4x12@15lb (She hates these, but she did them none the less. She was able to maintain solid form while performing the reps even when they got tough.)
- DB Press - 4x12@10lb (She didnāt complete all the reps on the last set, but thats okay. I think she fatigued her shoulders a lot from her initial form being arms wide out to her sides.)
- Face Pull - 4x12@36 (She had excellent form here, and she completed all reps. Unfortunately for her, that means Iām going to increase the weight lol)
Iāve been trying to think of a superior workout to this one that checks all the boxes for both of us, and I am stumped. I believe this is the best possible workout for both of us to follow. It feels weird to want to explore and to not be able to. But hey, I guess Iām happy if itās helping me turn obsession into progressā¦
freeze frame high five
āthe heat is onā starts playing
credits roll
August/7/2019
Wake Up: 7:30am (My summer co-op ended, so I can get up later. Will be up at 6 from now on)
Song of the Day: No Rain (Blind Melon)
Workout:
- Row - 7x20s@10 (These felt pretty good, but the revealed that I had a small odd feeling in my back. It didnāt diminish how hard I was able to go)
- Stretch
I was fooling around and slightly pulled my quad doing an L-sit. But I think Iām okay. Yesterday was also my first Jiu-Jitsu class. It was very intense but it was a lot of fun. I look forward to going back on Friday because I need a break from being choked out. I was trying to get the gf to go super hard, but she couldnāt even break a sweat
August/8/2019
Wake up: 6am (felt sore as crap from Jiu-Jitsu, wanted to workout but unsure of capability, also didnāt want to hinder recover from jiujitsu)
Song of the day: Voices (Crown the Empire)
Workout: 7-7:45am
- Goblet Squat - 4x8@85 (my core was tired/sore from bjj, but I was able to hold the weight steady. I wanted to try my last weight for 4x6, and I got it)
- Dips - 4x8@BW (my first set was pretty hard, and I wasnāt sure why. I think it was a lack of warmup because by the 4th set I was banging them out no problem)
- RDL - 4x8@140 (although these werenāt hard, I could feel fatigue in my back which scared me a bit)
- Wide Pulldowns - 4x8@156 (I didnāt have any issues here. I was surprised at my strength in these reps)
GF workout:
- Goblet Squat - 4x8@30 (she was still sore from the other day, but she powered though no problem)
- Dips - 4x8@BW-75 (She was able to complete all reps, and we worked on keeping her elbows back)
- RDL - 4x8@40 (Her form on these is great, nothing to note other than upping the weight)
- Wide Pulldown - 4x8@36 (her form is getting a lot better. She is stretching completely and touching her chest)
My neck and shoulders are wore out from bjj. It didnāt feel super hard at the time, just exhausting. But now I remember how many times my head was tugged on. Going back today!
August/10/2019
Wake Up: 7am (sore but excited to workout)
Song of the Day: Hot Girl Summer
Workout: 8-8:45am
- Prowler - 7x25yds@45 (wanted to recover more before bjj that evening, so I just had a light session and focused on speed)
- PT (shoulders, neck)
- Stretch
The gf did the same, but there was nothing notable about this workout. We were just in there knocking it out. Good stuff.
Iāve been forgetting to do my log, but I still have been entering workouts, just late. So hopefully Iāll be better about it soon.
August/11/2019
Wake Up: 6am (ready to workout)
Song of the Day: In the Summertime (Mungo Jerry)
Workout: 6:45-7:30am
- DB Carry - 4x25yds@110 (picking these up sucked but I was very challenged by these walks)
- Reverse Lunge - 4x3@115 (although these were very easy, the goal was to get better control instead of just grinding out sloppy reps)
- Military Press - 5x3@230 (these were challenging but fun. I couldāve done more reps, but I like to not risk my shoulders)
- Cable row - 5x3@216 (Super tough, form broke down a bit, but I was able to complete all reps)
GF Workout:
- DB Carry - 4x25yds@35 (She didnāt want to try it, but she did a good job with this weight)
- Reverse Lunge - 4x6@BW (her form struggles a bit, but she is getting much better)
- Military Press - 5x3@50 (she couldnāt progress today, but I attribute that to her being sick yesterday)
- Cable Row - 5x3@48 (her form is very good and I think we will add weight)
I went dirtbike riding today with a buddy. We didnāt go hard, but it was still fun. I needed my legs to work tomorrow, so I couldnāt go crazy.
August/12/2019
Wake Up: 7am (excited to stretch, but not to do battle ropes)
Song of the day: Taste the Stars (TEA)
Workout: 8-8:45am
- Battle Ropes - 7x15s (toned down the volume because of bjj tonight, but still went hard for the shortened time)
- Stretch
It was a good workout, and I always love a good stretch. I donāt wanna burn my candle at both ends, so Iām trying to be careful with my volume. I look forward to working out tomorrow.
August/13/2019
Wake Up: 7am (felt pretty tired, but ready to workout since the hypertrophy days are fun)
Song of the day: Begging for Mercy (BFMV)
GF Workout:
- Leg Extension - 5x10@190 (I warmed up a lot for this exercise since these have a lot of potential to wreck your knees. The weight moved well, which surprised me, but the pump was ridiculous)
- Hamstring Curl - 5x10@125 (These were laying down, and I donāt know how much that changes what muscles will be used, but Iām disappointed that my hamstrings are so far away from my quads in strength.)
- Close Grip Bench Press - 5x10@165 (I keep trying to put up 185 for these higher reps, and I can do it, but they burn me out by the 3rd set. So Iāve been lowering the weight to perform all reps)
- Neutral Grip Pulldown - 5x10@117 (I know the pulley setup is different on this exercise, so the weight felt much heavier. Iām starting to get annoyed at inconsistent weights between pulleys, but itās not a huge deal)
GF Workout:
- Leg Extension - 5x10@50 (Her strength here has increased, because she was able to complete all reps, while still upping the weight. Her control of the weight was also impressive because she never had to sacrifice her form to get any reps)
- Ham Curl - 5x10@25 (Her hamstrings were terrifyingly weak when we first started, so itās nice to see her progressing so steadily)
- Neutral Grip Pulldown - 5x10@17 (She was pretty demoralized by having to pull 17lb, but I explained that the pulley system changes to feel of the weight. Her form and progression has been pretty good, so she is coming along here as well)
Once thing that concerns me is the GFās shoulder pain. I no longer think she is dealing with DOMS, but that something is strained. Cutting out bench has really helped with her pain, but there is still work to be done. Her pain is in the front of her shoulders, and it only affects her during presses, specifically ones with a fixed apparatus like a BB or a machine. Pressing vertically doesnāt affect her much, but she does feel a āclick or popā at a certain point in her ROM. Pressing horizontally gives her a lot of pain in the front of her shoulders. I will try upping her pulling volume and decreasing her pressing volume, following the advice of Joe Defranco. I will also try to help her using internal and external rotation exercises.
Although I love pressing overhead, I donāt think it is a good idea. After this week is over, I will shake up the exercises that we perform.
Making progress still.
August/14/2019
Wake Up: 7am (felt exhausted, stayed up late)
Song of the day: You Make My Dreams Come True (Hall and Oates)
Workout: 10-10:30am
- Row - 5x20s@10 (GF used 7) (I think I am starting to become overtrained due to the amount of work I am doing. I need to reevaluate now that I have an idea of the intensity of jiu jitsu. Hopefully I can change things up a bit and still help both the GF and me)
- Stretch
Today was uneventful, and today was the first workout that I really didnāt want to do. I didnāt enjoy it like I normally do, and I believe it is all because of the lack of recovery between workouts and the tedium of our sessions. The HIIT days arenāt fun, so I think I will switch things up to make it all more interesting. I will probably have a new workout ready to start at the end of this week.
August/16/2019
Wake Up: 6am (pretty tired, but ready to workout)
Song of the Day: Through the Fire and Flames (DragonForce)
Workout: 6:10-6:35am
- Pendulum - 2x10 (This is the exercise where you lay on your back and extend your legs. When your legs are extended, you lay them to your right, touch the ground, and bring them back up and to the right. Cool people do these while hanging from a bar. I canāt, so I do them on the floor like a plebian)
- Hip Thrusts - 2x8@225 (These are easy, but I wanted to be controlled and get a good contraction)
- Incline DB Press - 2x8@75 (The lack of warmup was no help, but I didnāt want to go too heavy on these because my shoulder was giving me trouble.)
- Rope Cable Curls - 2x12@120 (I love the feeling of doing curls after such a long break from them)
- Rope Tricep Extensions - 2x12@120 (These were supersetted with the curls and boy did my arms get a pump. It was intense)
- Battle ropes - 2x15s (I went as hard as possible for these, and the lack of volume saved me from getting beat down)
GF workout:
- Pendulums - 2x5 (she had to keep her knees bent, but she was able to do all reps)
- Hip Thrusts - 2x8@BW (She worked on her ROM and used both legs instead of doing single leg reps like I figured she would do. We might use a sissy pad and BB to add weight)
- Incline DB Press - 2x8@15 (We kept the weight low to preserve her shoulders since theyāve been bothering her)
- Rope Curls - 2x12@24 (she struggled with these, but I believe she was glad to curls again too)
- Rope Pushdowns - 2x12@24 (She said that the extensions were harder than the curls, which is pretty interesting since Iām the opposite)
- Battle Ropes - 2x15s (I have been trying to get her to work on speed and rhythm rather than the force of her whipping, it has helped a ton)
I will be posting the new workout that we started. It is designed to keep us busy and get a good bit of work done in a short window. Iām shooting for intense short workouts. I also am avoiding failure. Basically I want to feel āprimedā each day and aim for performance in life.