10.9.25 STRENGTH A (2/4)
Kn ab wheel 4 x 12
Asst. GHR 3 x 8 (50)
Med PD 3 x 8 - 155
1 DB Step Up 3 x 8/e - T85
Std DB Pr 3 x 8v - 60^
1A Cable row 2 x 10/e
OH Tri 2 x 12
Rev Curl 2 x 12
SM x x
2 Likes
10.11.25 GPP B (2/4)
Decline OH SU 4 x 12 +25
Hack Sq T90 x 3
4 x 10 - 60s
KB Swing
Push Up
Sq Th
Halo
TRX FPull
Toe Touch
Ski Erg 100m/45 x 8
2 Likes
10.13.25 Strength B (2/4)
Decline OH Sit Ups 4 x 12 +25
DB RDL 3 x 8v - 100^
DB Inc 3 x 6^ - 70
DB Lat Lu 3 x 8 - T90^
Std Row 3 x 8 -
1A Lat PD - x
Lat MC 3 x 12
Neg EZ Curls 3 x 12
airdyne 15/45 x 10
2 Likes
10.11.25 GPP B (3/4)
Cable Cr 4 x 12
Hamm Sq T160/e x 3
5 x 10 - 60s
KB Swing
Push Up
TRX Row
Squat
Halo
Sq Th
TM x 15m
2 Likes
11.4.25 STRENGTH A (1/4)
Coming off long trip.
Core - Toe Touches 4 x 20
Asst. GHR 3 x 8^ (45v)
Pull Down 3 x 12
DB Press 3 x 12 - 50?
R. Lunge+ 2^ x 12 - BW^
FacePull 2 x 12
Tri/Rev Curl 2 x 12
Cardio - X
2 Likes
11.5.25 GPP A (1/4)
Restart.
MB Throws 3 x 8/e
TBDL 3’s - 1 single.
4 x 10 - 60s
Squats
KB Swings
Push Ups
Curl 2 Press
Halo
Airdyne 10/40 x 12
2 Likes
11.7.25 STRENGTH B (1/4)
Playing my way back.
Hang Leg Raise 3 x 8
DB RDL 3 x 12 - T90
Inc DB Bench 3 x 12 - T60.2
Std Row 3 x 12
Half Squat 3 x 6/6 - T60^^
CG PD 2 x 12
Lat MC 2 x 12
Inc DB Curl 2 x 12
Ergo Int.
2 Likes
11.10.25 GPP B (1/4)
Hang Leg Raise 4 x 8
LM PP x T5 @ 70
x 8
KB Swings
TRX FacePull
Walk Lu
Push Ups
KB Halo
15 min
TM x 15m
1 Like
11.12.25 STRENGTH A (2/4)
Cable Crunch 4 x 10
Asst. GHR 3 x 8^ (40)
Pull Down 3 x 12
DB Press 3 x 12 - T55
R. Lunge+ 3^ x 12 - BW^
FacePull 2 x 12
Tri/Rev Curl 2 x 12
TM x 15m
–
11.14.25 GPP A (2/4)
MB Throws 4 x 8/e
TBDL 5’s
4 x 12 - 60s
Squats
KB Swings
Push Ups
TRX Facepull
Halo
TM x 15m
2 Likes
11.7.25 STRENGTH B (2/4)
Absolutely dragged ass today.
Plank VS 3 x 8
DB RDL 3 x 12 - 90.2
Inc DB Bench 3 x 12 - T60 (X)
Std Row 3 x 12
Half Squat 3 x 6/6 - T60 (X) Sled work
CG PD 2 x 12
Lat MC 2 x 12
Inc DB Curl 2 x 12
Cond - X
2 Likes
11.18.25 GPP B (2/4)
Cable Crunch 4 x 10
P Row 3 x 6 - 210
x 8
KB Swings
TRX FacePull
Walk Lu
Sandbag Clean
Sq Th
17 min
TM x 15m
2 Likes
More Lift, Less Vol. - Banged Up.
12/2/25
TB Alpha (1/4)
Cable Crunch 3 x 10^ - 165
Anti Rot 3 x 20s^ - 30
Asst. GHR 3 x 8^ - 45 (4)
Strict Halo’s 3 x 8^ - 16kg
Lat. Lunge 2 x 8^ - 70
Inc N Grip Bench 2 x 8 - 60^
*Neg EZ Curls 2 x 12
*Farmer Walks
TM x 15m
2 Likes
12.4.25
TB Brave (1/4)
Wtd Plank (45) 3 x 20^
Hang Knee Raise 3 x 10^
TBDL 5’s (w1)
Pull Ups (w1)
Zercher Sled 2^ x 315v
Back Ext 2 x 12^
Dead DB’s Rows 2 x 8 - 85^
*Lu Raises 2 x 12 - 10
*TRX Tri 2 x 12
Airdyne 10:30 x 12
2 Likes
12.6.25
TB Charlie (1/4)
Ab Wheel 3 x 10^
MB Throw 3 x 8
*Try anti rot su
Glute MC 3 x 8 - 145/e
Pull Ups (w1.3)
SLRDL 2 x 8/e - 45^
Hammer Row 2 x 8 - T80^
*R. Delt 2 x 12
*Prone Curls 2 x 12
TM
2 Likes
12/8/25
TB Alpha (2/4)
Cable Crunch 3 x 11^ - 165
Anti Rot 3 x 205^ - 25
Asst. GHR 3 x 9^ - 45 (3)
Strict Halo’s 3 x 9^ - 16kg
Lat. Lunge 2 x 8^ - 75
Inc N Grip Bench 2 x 8 - 65^
*Neg EZ Curls 2 x 12
*Farmer Walks
TM x 15m
2 Likes
12.9.25
TB Brave (2/4)
Wtd Plank (45) 3 x 25^
Hang Knee Raise 3 x 11^
TBDL 3’s (w2)
Pull Ups (w2.2)
Zercher Sled 2^ x 270^
Back Ext 2 x 15^
Dead DB’s Rows 2 x 8 - 90^
*Lu Raises 2 x 15 - 10^
*TRX Tri 2 x 12
Airdyne 10:30 x 12 xxx
2 Likes
12.11.25
TB Charlie (2/4)
Long day.
1/2 Kneel Anti Rot 3 x 25s
Glute MC(AF) 3 x 8 - T45
Pull Ups (w2.3)
SLRDL 2 x 8/e - 50^
1A Cable Row 2 x 8
*R. Delt 2 x 12
*Prone Curls 2 x 12
TM xxx
2 Likes
12/13/25
TB Alpha (3/4)
Cable Crunch 3 x 10^ - 170
Anti Rot 3 x 25^ - 30
Asst. GHR 3 x 10^ - 45 (3)
Strict Halo’s 3 x 10^ - 16kg
Lat. Lunge 2 x 9^ - 75
Inc N Grip Bench 2 x 8 - 70^
*Neg EZ Curls 2 x 12
*Farmer Walks
TM x 15m
2 Likes
12.15.25
TB Brave (3/4)
Wtd Plank (45) 3 x 30^
Hang Knee Raise 3 x 12^
TBDL 3’s (w3)
Pull Ups (w3.2)
Zercher Sled 2^ x 270^
Back Ext 2 x 15^
Dead DB’s Rows 2 x 8 - 100^
*Lu Raises 2 x 12^ - 15
*TRX Tri 2 x 12
Airdyne 10:30 x 12
2 Likes
12.17.25
TB Charlie (3/4)
Cable Crunch 4 x 10
Glute MC(24) 3 x 8 - 145
Pull Ups (w3.3)
SLRDL 2 x 8/e - 45^
1A Cable Row 2 x 8
*R. Delt 2 x 12
*Prone Curls 2 x 12
TM 15m
2 Likes