February 23, 2026 – Week 2, Day 1

Dynamic Warm Up

Dumbbell Push Presses (4-1-0-1 tempo)
10’sx6
40’sx3
70’sx6
70’sx6
70’sx6
70’sx6
70’sx6

Paused Axle Floor Presses (2 seconds at lockout)
86x6
136x4
186x2
236x6
236x6
236x6
236x6

Internal Rotation Dumbbell Flyes/Single Arm Dumbbell Triceps Extensions (1 second at lockout)
10’sx12 – 10x6/6
30’sx12 – 25x12/12
30’sx12 – 25x12/12
30’sx12 – 25x12/12
30’sx12 – 25x12/12

Close Grip Push Ups/Band Face Pulls
bwx20/abx25
bwx17/abx25
bwx16/abx25

Stretching

Comments: The rest of the weekend was weird. Later Saturday got alert about conserving water due to an incident and then that was resolved by the morning. It was hard to fall asleep and then stay asleep after the training Saturday. Snow was pending but it looked like it was just going to be rain. Color me surprised when I woke up Monday morning to a blanket of snow. Not even close to what the last snow was. Office was closed (kind of surprised since streets plowed) but working offsite these next four weeks so not affecting me in the slightest. My father did my driveway and walkway with his new snowblower he got after the once in a decade snow but I still had a little bit on the back patio to clear during my lunch break. The weird weather caused some issues with getting my usual groceries resolved in time so today’s meals a little different. No walking Sunday but plan is to get in my walks going forward now. DLS is coming up so I should have more daylight after work for when in office for walks then. Weight was surprisingly up a little from last week at 258.6lbs. Even though work is dumb right now, I’m bit more rested and relaxed with the offsite schedule. Stiff and sore from Saturday training and just getting to not be so sore from Monday session in the upper body. Just in time. Been making sure I get the soft tissue work in. Needed a bit of foam rolling for my calves and man were my hamstrings sore from box squats. About the normal amount for quads and upper back. Neck rehab stuff felt fine. Lower body stretching was ok but I could tell still soreness in posterior chain. Dead hang felt the best it has since I’ve come back from Arizona. No real changes to the plan for this session with stuff so that meant I could do everything in the garage. Dumbbell push presses with tempo for the start. I wore my warm ups as it was getting below freezing again. My right knee was feeling a tad achy so I didn’t just rush right into the 40’s like I was initially planning. I had done 70’s for 4x6 so this was just adding another set to that. That first set didn’t feel as comfortable as the first set did last week but overall these felt better I feel than last week had with recovery and execution, even with the extra set. These are still a slow cooker for my triceps and shoulders as those first three reps feel really easy. From there it was on to floor presses with the axle. Holding lockouts for 2 seconds each rep. Ms. Funk is indicating that were are going to annihilate the triceps this prep from what she say with the competition and my pressing. I can only hope they adapt and survive. I started heavier here as I felt like essentially empty bar was too light and just took up time after the tempo dumbbell work. Plan being 4x6 with 5-10lbs more than last time. Also told to keep my head down. I feel like I don’t intend to do that but I made a note to try and keep that from happening. First two sets working up my triceps were twitching like crazy again but then no issues with weights above that. My last jump felt really heavy in my hands and I was second guessing the planned weight but that was fine. I hit the rack one on the second work set and I think I realized at that point that I was still thinking about going back over my eyeline when I should be trying to keep it in a set groove and that seemed to help with keeping things stable after that. Pressing done and now supersets. The first one again being chest flyes with internal rotation and single arm triceps with lockout holds. Notes indicated another set on top of last time and suggested using the same weight on the flyes as the “top” set (I was adding 1lbs a set) for those. Notes on the triceps was to try and keep elbows tucked in (it is hard having body awareness with this movement for me) and potentially lowering weight to do that style. I figured I shouldn’t force things. I did more reps to warm up my pecs and went a little heavier and then lowered the weight a bit on the triceps. Pecs did feel better (there was tightness still). Triceps were tough. I’ll have to keep working at these things. Close grip push ups with band face pulls superset to end the session. Still bodyweight on the push ups with notes being to try and get more reps total than last time with the 10-20 reps scheme. Face pulls reps increase to 25 reps per set. I wasn’t so dead in the triceps this time around as I was able to increase the reps on the second and third set (I didn’t try and go above 20 reps the first set) so that was good. I was surprised how much more exhausting the face pulls became with the extra five reps per set. The session done and got dinner ready as I put stuff away. Stretched afterwards.