1/13/25
PM Workout
Trap bar pulls:
150x5
240x2
285x3
325x3
360x3
325x5x3
SUPER SETS (gm - core)
SSB good mornings:
95x5x10
Incline standing ab wheel:
3x6
2x5
Single arm DB rows:
70x5x10
Airdyne:
x10m
2 Likes
1/21/25
PM Workout
SSB squats:
45x10
135x5
170x3
190x3
215x3
170x3x5
DB split squats:
30x3x10
Landmine hack squat:
45x14
Band hamstring curls:
x25
Shin raises:
x25
Single leg calf raises:
x8
Reverse crunch:
x15
Jump rope:
x5 minutes
Did a pseudo deload the past week with a bunch of extra cardio days between lifting. Had a few things come up that took me away from the gym and a some tendonitis was creeping in but I might have nipped it before it fully flared.
2 Likes
1/28/25
PM Workout
Trap bar pulls:
150x5
255x3
290x3
330x3
290x5x3
SUPER SETS (gm - core)
BB good mornings:
95x5x10
Incline standing ab wheel:
4x6
1x5
Single arm BB row:
60x5x8
Airdyne:
x10m
2 Likes
1/29 - 2/1/25
Catching up on the weeks workouts here:
PM Workout
SUPER SETS (press - chin)
Axle press:
50x10
80x5
90x5
100x11
90x10
NG chins:
3x7
2x6
GIANT SETS (press - push - raise - band)
Klokov press:
55x5x10
Pushups:
5x fail
Lateral raise:
10x3x13
10x2x12
Band pull aparts:
5x20
Zottman curls:
20x2x10
20x1x12
Treadmill:
10 minutes, 4mph, 12 incline
Switched from dips to pushups in the giant sets so I’m only doing dips 1x/week. Same intended result really just a few more reps to get there.
PM Workout
SSB squat:
45x10
135x5
155x3
175x3
200x3
155x3x5
Reverse lunges:
x100
Shin raises:
x25
Single leg calf raises:
x25
Reverse crunches:
2x10
Low on time so did my main assistance and conditioning as one with the lunges.
AM workout
SUPER SETS (bench - chin)
DB flat bench:
50x10
60x8
70x5
60x7
60x6
Overhand chins:
5x6
SUPER SETS (dip - row)
Banded dips:
BWx10
Red x8
Black x7
BWx12
Chest supported DB rows:
60x4x8
SUPER SETS (bench - shrug)
Close grip axle floor press:
100x8
110x8
120x13
DB shrugs:
70x3x8
Band pushdowns:
x50 rest/pause
Airdyne:
x10 minutes
Left hand has been bothering the hell out of me, and benching beats it up something fierce. I don’t need to bench this day and I can save a lot of stress and still get what I need.
1 Like
2/3/25
PM Workout
Trap bar pulls:
150x5
240x3
275x3
310x3
350x3
310x5x3
SUPER SETS (gm - core)
BB good morning:
105x5x10
Incline standing ab wheel:
5x6
Single arm BB rows:
70x5x7
Airdyne:
10m
1 Like
2/4/25
PM Workout
SUPER SETS (press - chin)
Axle press:
50x10
85x3
95x3
110x7
95x9
NG chins:
4x7
1x6
GIANT SETS (press - push - raise - band)
DB press:
30x5x10
Pushups:
5x failure
Lateral raise:
10x4x13
10x1x12
Band pull aparts:
5x20
Zottman curls:
25x2x8
25x1x10
Treadmill:
12 incline, 4mph, 10 minutes
1 Like
2/6/25
PM Workout
SSB squats:
45x10
135x5
165x3
190x3
210x3
165x3x5
Reverse lunges:
x100
Shin raises:
x25
Single leg calf raises:
x9
Reverse crunch:
2x10
3 Likes
2/24/25
Past two weeks
PM Workout
DB flat bench:
50x10
60x8
70x6
60x9
60x7
Overhand chins:
1x7
4x6
Banded dips:
BWx10
Red x8
Black x10
BWx16
Chest supported DB rows:
65x4x8
Close grip axle floor press:
110x8
120x8
130x9
DB shrugs:
70x3x9
Band pushdowns:
x50 rest/pause
PM Workout
Trap bar lifts:
150x5
240x3
290x3
330x3
370x3
330x5x3
BB good morning:
115x5x10
Incline standing ab wheel:
2x7
3x6
1 arm BB row:
80x5x6
PM Workout
Axle press:
50x10
90x5
100x3
115x6
100x8
NG chins:
5x7
Landmine press:
80x2x10
80x8
80x7
80x4
Pushups:
5x fail
Lateral raise:
10x5x13
Band pull aparts:
5x20
Zottman curls:
20x10
25x8
30x7
PM Workout
SSB:
45x10
135x5
175x3
200x3
225x3
175x3x5
Reverse lunges:
x100
Shin raises:
x25
Single leg calf raises:
x9
Reverse crunch:
2x10
Lots of cardio between days, and wrapped it up with a stomach bug and weekend travel. Been spreading my 1’s week out over two weeks and increasing cardio during that time as a pseudo deload and my body seems to be agreeing with it tendon wise.
1 Like
10/24/25
PM Workout
Trap bar lifts:
150x5
260x3
300x3
340x3
300x5x3
Zercher good mornings:
120x5x10
Incline standing ab wheel:
3x7
2x6
Meadows row:
50x5x10
Airdyne:
x10m
2/25/25
PM Workout
30m Airdyne bike
2/26/25
PM Workout
SUPER SETS
Axle press:
50x10
80x5
95x5
105x8
95x9
NG chins:
1x8
4x7
GIANT SETS
Klokov press:
60x2x10
60x2x8
60x5
Pushups:
5x fail
Lateral raise:
10x1x14
10x4x13
Band pull aparts:
5x20
EZ bar reverse curls:
45x2x10
45x13
10m incline treadmill walk
2 Likes
3/3/2025
Catching Up
PM Workout
SSB squats:
45x10
135x5
160x3
185x3
210x3
160x3x5
Landmine reverse lunges: (opposite side hold)
50x3x10, 8, 5
Belt squats:
100x10 + reps of 75, 50, 25, bar
Shin raises:
x25
SSB calf raises:
95x6
Reverse crunch:
2x10
AM Workout
DB flat bench:
50x10
60x8
70x7
60x2x10, 7
Overhand chins:
2x7
3x6
Dips: (against bands)
BWx10
Red x8
Black x12
BWx16
Chest supported DB row:
70x4x8
Close grip axle floor press:
120x8
130x8
140x3
DB shrugs:
70x3x10
Band pushdowns:
x50
PM Workout
Trap bar pulls:
150x5
240x3
280x3
320x3
360x3
320x5x3
Zercher good morning:
130x5x10
Incline standing ab wheel:
5x7
Meadows row:
60x5x10
3/4/25
PM Workout
30m incline treadmill walk w/vest
3/5/25
PM Workout
SUPER SETS
Axle press:
50x10
90x3
100x3
110x7
100x9
NG chins:
2x8
3x7
GIANT SETS
DB press:
35x2x10
35x8
35x7
35x6
Pushups:
5x fail
Lateral raise:
10x2x14
10x3x13
Band pull aparts:
5x20
EZ reverse curls:
55x2x8
55x7
1 Like
3/6/25
PM Workout
SSB squats:
45x10
135x5
170x3
195x3
220x3
170x3x5
Landmine reverse lunge:
50x2x10
50x7
Landmine belt squat:
100x11, reps of 75, 50, 25, 0
Shin raises:
x25
SSB calf raises:
95x7
Reverse crunches:
2x10
1 Like
3/8/25
PM Workout
SUPER SETS
DB flat bench:
50x10
60x8
70x8
60x10
60x8
Overhand chins:
3x7
2x6
SUPER SETS
Dips: (against bands)
BWx10
Red x8
Black x13
BWx17
Chest supported DB rows:
70x4x9
SUPER SETS
Close grip axle floor press:
120x8
130x8
140x5
DB shrugs:
70x3x11
Band pushdowns:
x50
3 Likes
3/10/25
PM Workout
Kettlebell Circuit
Pushups
Inverted rows
x10 rounds
Incline treadmill walk:
x15 minutes
2 Likes
3/11/25
PM Workout
Incline treadmill:
x30 minutes
Lower body isometrics
3/12/25
PM Workout
Trap bar pulls:
150x3
240x3
300x3
340x3
380x3
340x5x3
SUPER SETS
Zercher good morning:
140x5x10, 8, 8, 6, 5
Incline standing ab wheel:
1x8
4x7
Meadows row:
70x5x10, 10, 8, 8, 7
2 Likes
Last week and a half or so
PM Workout
Axle press:
50x10
95x5
105x3
120x4
105x6
NG chins:
3x8
2x7
Landmine press:
80x5x10, 10, 10, 7, 6
Pushups:
5x fail
Lateral raise:
10x3x14
10x2x13
Band pull aparts:
5x20
EZ reverse curls:
45x10
55x8
65x7
PM Workout
SSB squats:
45x10
135x5
185x3
210x3
235x3
185x3x5
Landmine lunges:
50x3x10
Belt squats:
100x13, reps of 75, 50, 25, 0
Shin raises:
x25
SSB calf raises:
95x8
Reverse crunch:
3x10
Some form of cardio and mobility every other day. Nothing worth logging in detail.
3/25/25
PM Workout
GIANT SETS
Trap bar lift:
150x5
240x3
330x5x3
Axle press:
50x10
80x5
100x5x3
NG chins:
BWx10
+35x5x3
GIANT SETS
Pushups:
3x20
Inverted rows:
3x15
45* back extension:
3x10
GIANT SETS
Incline standing ab wheel:
3x5
Reverse crunch:
3x10
Plank:
3x20s
Not doing anything “programmed” the next couple weeks. Should have kiddo in hand around this time next week.
3 Likes
As in a fresh baby??? Keep us posted!!!
1 Like
4/7/25
PM Workout
Trap bar pulls:
150x5
240x3
265x3
310x3
350x3
265x3x5
Kroc rows:
70x18
1 arm DB shrug:
70x11
Band hamstring curls:
Black x25
GIANT SETS
Incline standing ab wheel:
3x5,4,4
Reverse crunch:
3x10
45* back raise:
3x10
Plank:
x20s
Keeping my lifting workouts as simple and quick as possible for a bit, with some focus on unilateral work. Meant to include some single leg RDLs in this workout, but this took long enough without them.
@QuadQueen Brand new, and first one! Super happy, super tired, and somewhat overwhelmed haha. We got a little 5.4lb peanut, and it’s been a lot to manage compared to “bigger” babies, but everything is trending in a positive direction.
4 Likes