Had quite a bit of activity today. Finished with around 8,000 steps according to the Move app. Also, rode my bike to a coffee shop this afternoon, which amounted to 10ish miles of riding. The workout today was as follows:

2 rounds of 8, 7, 6, 5 (2 minutes rest in between rounds)
A. Sumo Deadlift @ 225lbs
B. Chest-supported Row @ 190lbs

A. Dumbbell Push Press @ 30lbs
B. Parallel grip pull-up

Stability Ball Hamstring Curl
Windmill (15lbs)

Pallof Press 3×20 sec each side @ 20 lbs

This is also the first part of the #100activedays challenge we’re doing at Automattic.


Last workout of Month 7 programming for Scrawny to Brawny. Here’s what went down:

5/3/2 w/ 30 seconds between sets:

1A. Deadlift – 235lbs (went down a bit because grip was sweaty and terrible)
1B. Split Squat – 40’s (knee actually felt fine surprisingly

2A. Floor Press – 50’s
2B. Double-arm cable row – 50 each side

3A. Face pull – 30 lb.
3B. Band pull-apart – yellow band
3C. Hanging alternating knee raise – 20 seconds


Finishing up my last week of Month 7 programming from Scrawny to Brawny. I was a bit pressed for time today so I opted for the condensed version of the workout rather than the full version.

5/3/2 with 30 seconds rest between sets:

1A. Bench Press – 190 lb. for the first set then 185 lb. for the next two
1B. Pull-up – 20 lb.


2A. Band-resisted push-up with yellow band
2B. Kneeling single-arm row – 70 lb.

That was it! Quick and (relatively) painless.


4 x 5/3/2 with 30 seconds rest between sets and 90 seconds between rounds
1. Barbell RDL – 245 lb.
2. Barbell Push Press – 105 lb.

4 sets of 8 reps
B1. Seated Cable Row – 120 lb.
B2. Landmine Single Leg RDL – 45 lb.

3 sets of 20 seconds
C1. Hanging Unilateral March
C2. Ab Wheel Iso

3 sets of 10 reps
D1. Brady Band Circuit – Green band