7/28/25
PM Workout
SSB pause squats:
45x10
135x3
155x3
185x3
205x3
225x2x3
205x2x3
185x2x3
High handle trap bar sldl:
150x8
200x8
250x6
200x8
Sissy squats:
BWx25 rest/pause
Shin raises:
x25
SSB calf raises:
75x25 rest/pause
Incline standing ab wheel:
1x6
2x5
45* back extension:
3x15
7/29/25
Workout 1
Tabata: 32kg KB swing x15 + pushups x15
Workout 2
Tabata: burpee chins x3/round
Workout 3
Tabata: squats x10 + planks
Workout 4
Box jumps:
x10
Jump rope:
60s/30s off x5
DB Turkish get up:
50x5/side
Heavy shoulder/hip stability/mobility work
Sphere pinch lift:
worked up to 60lbs
Rice digs
Managed to get 3 Tabata workouts in during the baby’s naps today, then hit a longer but still fast paced general workout while dinner cooks.
Way to enterprise on your little bits of free time. Everything counts and your overall workout for day looks pretty dang awesome!
8/11/25
PM Workout
SSB pause squats:
45x10
135x5
185x3
205x3
235x3x3
Trap bar high handle SLDL:
150x8
200x8
250x8
200x10
Sissy squats:
BWx25 rest/pause
Shin raises:
x25
SSB calf raises:
75x25 rest/pause
Incline standing ab wheel:
3x6
45* back raise:
3x15
New formatting here is kinda rough huh? Been a couple weeks since I’ve updated the log. Have gotten lifting, cardio, and conditioning workouts in in that time. I’ll try to be more consistent here but I have a feeling this will be the trend.
Have shifted over to one lower body workout and two upper body workouts, as the one upper body workout was taking too long. Allows me to hit a couple extra “big movements” and I can knock out things like direct arm work any time during a day.
@QuadQueen Thanks! I’ve definitely been one to procrastinate work outs so the little one is a motivator to get them done when I can!
Man been a while since I’ve updated the log here. Workouts have been happening but they’ve been all over the place as I try to find some semblance of life balance the last handful of months. All things good just been a crazy several months.
New plan for the foreseeable future, bare bones hypertrophy work and cardio. Trying to keep my workouts as close to 30 minutes as possible, will do this until summer time at a minimum and see how I’m responding.
Upper A
Dips:
BWx10, +10x5, +20x3, +30x6, +20x5
Football bar front raise: 25x10, 35x5, 45x8, 40x7
Overhand chins: BWx10, +10x5, +20x5, +10x5
EZ bar Kelso shrugs: 70x10, 80x5, 90x9, 80x11
Small block pinch hold: 25x3x10s
Axle hold: 170x3x10s
Rice digs
Lower A
Deficit DB Bulgarian split squats: BWx10, 20x5, 30x3, 40x9, 40x6
BB RDL: 135x10, 225x4, 275x5, 245x6
Belt loaded calf raise: 35x10, 70x3, 85x10, 85x7
Incline standing ab wheel: x5, x4
Shin raises: 3x10
Cardio
30m of incline treadmill varying between 2.5-3.5mph and 6-12 incline, depending on the day.
Upper B
Axle press seated: 80x10, 90x5, 95x3, 100x7, 5
EZ bar pullover and press: 45x10, 65x5, 75x 5, 70x6
DB rows: 50x10, 55x5, 60x3, 70x10, 8
DB hammer curls: 20x10, 30x5, 35x10, 6
Banded supination, pronation, deviation sets
Lower B
Single leg banded hamstring curl: black x10, purple x10, green x7, 6
Hatfield squats: 135x10, 185x4, 205x2, 235x6, 3
Single leg calf raise: 10x5, 20x5, 30x6, 4
Band crunch: Purple x11, 7
Shin raises: 3x10
Upper C
DB bench: 40x10, 50x4, 60x2, 70x6, 65x5
Lateral raise: 10x10, 15x5, 20x12, 10 + cheat reps
Pushdowns: 25x10, 50x5, 70x5, 60x6
Chest supported DB row: 40x10, 50x4, 60x2, 70x10, 8
EZ bar wrist flexion: 35x3x10
EZ bar wrist extension: 25x3x10
Lower C
SSB calf raise: 75x5, 95x5, 115x10, 8
SSB GM: 75x10, 95x4, 115x2, 135x5, 4
Belt squats: 70x10, 105x5, 140x6, 1
Reverse crunch: x11, 6
Shin raises: 3x10
I’m enjoying this kind of workout, and a rotating split, but man am I sick of a home gym these days. These workouts are running longer than I want still, closer to 45 minutes, but a good chunk of it is finagling with stuff. Part of me just wants to start going to a gym again.