11.27.24 L1 HVY (4/4)
Standing Ab Wheel 90% 5 x 5^(5)
MB Throw 4 x 5/5 - 15
BH GHR 5 x 5
MC Glute Bridge 3 x 8 - 150/e^#
Drop Lunge+ 3 x 8 - 55^#
LM Lat. Lu 3 x 8/e - 50xxx - ***VS lat lunge.
EZ Curls 3 x 12, 10, 8
Hammer Curls 3 x 12 - 50
Airdyne 20/40 xxx
11.30.24 U2 HVY (4/4)
Hang Leg Raise 5 x 10
Inc DB Bench 3 x 8 - T80
Std DB Press 3 x 8 - T65.3
1A Pull Down 3 x 8/e - T240
1A Lever Push Up (75%) 3 x 8/e
Face Pulls 3 x 12
OH Tri Ext 3 x 12
TM x 15m
12.2.24 L2 HVY (4/4)
Dragon Flag Neg’s 5 x 3
Sled Bkwd 4 x 2L - 435
Rev. Lunge+ 3 x 8 - 65^#
DB RLD 3 x 8 - T110
Leg Ext (213) 3 x 12
Rev. BB Curls 3 x 12
Preacher DB Curls 3 x 12
TM x 15M
12.4.24 U1 Vol+ (1/4)
Tired.
Decline SU 5 x 8 - 55 (^60)
Pull Ups - 35? (switch?)
MC Row 3 x 12,10,8 - T100 (switch to 1a)
B.Over St. Arm PD’s 3 x 12…fuck.
Cable Lat Raise 3 x 12
Tri PD 3 x 12
12.7.24 L1 Vol+ (1/4)
Full Ab Wheel 4 x 3
Lat Bound MB Throw 4 x 5/e
MC Glute Bridge 3 x 12, 10, 8 - T150
SLRDL 3 x 12 - BW
VS Lat 1L Sq 3 x 12 - 30
Back Ext 4 x 12
Std Hammer Curl 3 x 12 - T35
Std Bicep Curl 3 x 12 - T30
SM x 15m
12.9.24 U2 Vol+ (1/4)
*Add back off sets when I pick back up.
Dragon Flags 4 x 3
Pause DB Inc Bench T6 x 80
Std Press 3 x 12, 10, 8 - T55
Tempo 10’s x 6
1A Cable Row 3 x 12, 10, 8
Face Pull 3 x 12
Tri PD 3 x 12
Back from traveling. Basic upper day to re-acclimate.
12/23/24 U1 Vol (1/4)
Too much time off. Reset.
Decline Sit Up 4^ x 10 - 50^
Inv TRX Row 3 x 12 - BW
2 Cable PD 3 x 12
Bent Over St. Arm Pull Over 3 x 12
See Saw’s 3 x 12 - 15
Tri PD 3 x 12
TM x 20m
12.24.24 L1 Vol (1/4)
Full Ab Wheel 4^ x 3
MC Glute 2 x 15 - 90/e
TBDL 1 x 2 - 295, 5 x 3 - 235
DB RDL 3 x 12 - 90, 95.2
R. Lunge +Deficit 3 x 12 - BW
DB Curl 12, 10, 8
Hammer Curl 12, 10, 8
TM 20m
12.26.24 U2 Vol (1/4)
Hang Kn Lifts 4 x 10
Inc DB Bench T8 - 80^
Std Press 3 x 12 - 40
Push*
Hi Rows 3 x 12 - 80
Lat Raise 12, 10, 8
OH Tri 12, 10, 8
12.27.24 L2 VOL (1/4)
Flags 3 x 3…
MB Axe Chops 4 x 5/e
GHR 4 x 5
Pend Sq 3 x 12 - 55/e
Lat Lu 3 x 12 - 45
Back Ext 3 x 12
Cable Curl 3 x 12, 10, 8
Rope Hammer Curl 3 x 12, 10, 8
12.29.24 U1 VOL (2/4)
Wtd Decline SU 5 x 10 - 55
Inv TRX Row 3 x 12
2 Cable PD 3 x 12
HI MC Row 3 x 12 - 90
Inc DB Bench 3 x 12 - T65
See Saw’s 3 x 12 - 15
Tri PD 3 x 12
12.30.24 L1 Vol (2/4)
Full Ab Wheel 4^ x 3
MC Glute 2 x 15 - 100/e
TBDL 1 x 2 - 315, 5 x 3 - 255
DB RDL 3 x 12 - 95
R. Lunge +Deficit 3 x 12 - BW
DB Curl 12, 10, 8
Hammer Curl 12, 10, 8
1.3.24 U2 Vol (2/4)
Hang Kn Lifts 5 x 10
Inc DB Bench T8 - 85
Std Press 3 x 12 - 45, 50.2
Push Ups
MC Rows 3 x 12 - 80
Lat Raise 12, 10, 8
OH Tri 12, 10, 8
1.5.24 L2 VOL (2/4)
Flags 4 x 3…
MB Axe Chops 4 x 5/e
GHR 4 x 5 - xxx, hamstring wasn’t feeling it. SHELC 4 sets
Pend Sq 3 x 12 - 60/e^
Lat Lu 3 x 12 - 50
Back Ext 3 x 12
Cable Curl 3 x 12, 10, 8
Rope Hammer Curl 3 x 12, 10, 8
1.7.24 U1 VOL (3/4)
Wtd Decline SU 5 x 10 - 55
Inv TRX Row 3 x 12 - BW, +10, +20
2 Cable PD 3 x 12
HI MC Row 3 x 12 - 90
Inc DB Bench 3 x 12 - T70
See Saw’s 3 x 12 - 15
Tri PD 3 x 12
1.10.24 L1 Vol (3/4)
Conservative. Back to work tomorrow. Expecting the worse.
Full Ab Wheel 4^ x 3 - xxx
MC Glute 2 x 15 - 110/e
TBDL 1 x 2 - 355, 5 x 3 - 295
DB RDL 3 x 12 - 95 > 2 x 12 - 80
R. Lunge +Deficit 3 x 12 - BW xxx
DB Curl 12, 10, 8
Hammer Curl 12, 10, 8
1.12.24 U2 Vol (3/4)
Hang Kn Lifts 5 x 10 - XXX - MB throws
Inc DB Bench T8 - 85 (9)
Std Press 3 x 12 - 50
Push Ups
MC Rows 3 x 12 - 85
Lat Raise 12, 10, 8
OH Tri 12, 10, 8
1.5.24 L2 VOL (3/4)
Flags 4 x 3 - xxx tattoo
MB Axe Chops 4 x 5/e
GHR 4 x 5
Pend Sq 3 x 12 - 70/e
Lat Lu 3 x 12 - 50
Back Ext 3 x 12
Cable Curl 3 x 12, 10, 8
Rope Hammer Curl 3 x 12, 10, 8
TM
1.16.24 U1 VOL (4/4)
still healing
Wtd Decline SU 5 x 10 - 55 xxx
Inv TRX Row 3 x 12 - +10, +20
2 Cable PD 3 x 12
HI MC Row 3 x 12 - 90
Inc DB Bench 3 x 12 - T70
See Saw’s 3 x 12 - 15
Tri PD 3 x 12
1.18.24 L1 Vol (4/4)
Tired.
Full Ab Wheel 4^ x 3 - xxx
MC Glute 2 x 15 - 110/e
TBDL 3 x 3 - 315, 3 x 3 - 255
DB RDL 3 x 12 - 85
R. Lunge +Deficit 3 x 12 - BW xxx
DB Curl 12, 10, 8
Hammer Curl 12, 10, 8