10-13
Backward sled drag
90-3x50
KB swings
50-3x20
Goblet squat
50-3x20
Used 60 on first set but RPE was too high so adjusted. I’m still congested and breathing was affected but had to suck it up.
Depth box jumps 6x2
2x2 straight box jumps
2x2 depth box Jumps
2x2 depth box jump w/ 10lbs dropping at bottom of depth jump
Power off treadmill sprints
Get up to speed then 15 steps
I just count 15ish for one foot so like 30 steps
6x15
Chaotic farmers w KB’s
50-2x50
Calf raises on leg press
50 added-23,24
Decline sit-ups w/ med ball
16-12
20-12
1 Like
10-14
Banded pec stretch
3x25
Cuban press
12-3x10
Overhead cable tricep ext
25-3x25
Plyo push-ups
5lb DB in each hand-6x3
Bench press
85-25
120-25
135-28,3,3 was supposed to do 35 so my max is probably too high
Bottom of Mid range bench against pins
205-2x10s. I hade to rig this up it’s solid to push against but awkward to rack so I got stuck on second set and had to do a bit of shimmying to get out and lap that bitch.
Incline bench row holds
65-3x10s
1 Like
10-16
Banded warmup
Full dynamic mobility warmup SS/w
Sled drags
115-5x5
Clean pulls
205-8x3
DB Bulgarian split squat
5x5
25,30,35,45,60 each hand
Weighted plank
25-1:00
Football bar flute bridge
135x18
Back extension
45-10
1 Like
10-17
Banded stretch
3x25
Internal/external rotation
17.5-3x10
Landmine bent over row
55-3x25
Bench
6x6
135,155,175,195,215,235
Heavy bench hold
325-2x10s
TRX rows
22,23
JM throat press
135-2x6
1 Like
10-20
Working night shift 12.5 hours plus a 16 hour day yesterday so schedule is a bit wacky.
Reverse sled drags
No sled, so walked backwards on treadmill with power off-3x50 paces
KB swings
50-3x10 uh oh I’m starting to like these
KB goblet squats
50-3x10 gotta keep doing these hip feels decent
Depth jumps
10kb-3x2
20kb-3x2
Slight hill sprints
2x20 yards easy
1x20 all out-shoulda went a little easier felt tweak in left groin so shut her down
Chaotic kb farmer walks
70-2x20 yards
Calf raises
225x10, 275x10
Decline sit ups
50-2x8
Nice quick little workout, Ok time for work!!
2 Likes
10-21
Groin was a little sore when I went to bed but feels better already!
Banded pec stretch
2x25
Cuban press
15-2x8
Overhead tricep ext
60-2x20
Plyo push-ups w/ DB
10-6x3
Bench
85x25
120x25
135x22,5,5,3,5 rest pause to 40
Bench iso into pins at sticking point
215-2x10s
Incline bench row hold
70-2x10s
Quick and moderate difficulty
3 Likes
10-23
Banded warmup
Dynamic mobility stuff (lunges, lateral lunges, twisting, planks, hip thrusts)
Sled drags 5x50 yards
Clean pulls
155-8x2
Iso lateral leg extension
3x15
Weighted planks
45-2x1:00
DB glute bridge
75-12,10
Back extension
45-2x10
3 Likes
10-24
Banded stretch
2x25
Db internal/external rotation
12-2x10
Landmine bent row
55-2x25
DB bench
40-85 5lb jumps
10x10
Bench press
7x1
225-285 10lb jumps
Inc db foldins
3x10
Row machine
3x10
3 Likes
10-29
Pushed back a couple days because of travel and scheduling conflicts.
Backward sled drag
90-3x50
KB swing
50-3x10
Front squat
135-3x10
Belt squat w/ landmine iso hold
45-3x:45s. Hard as shit!
Jog
4x100meters
Suitcase March
30-3x10
Donkey calf on leg press
225-3x15
Hanging leg raise
3x10
3 Likes
10-30
Banded stretch
2x25
Cuban press
15-2x10
Sled drag overhead tricep extensions
45-2x20
Bench-change grip and foot position each set
10x10
95-185 10lb jumps
Lat pull downs
10x10
80-150 10lb jumps up to 150 then stay there
Different grips each set wide to narrow
And different aim points for pull
3 Likes
11-01
Banded stretching/some mobility
Prowler push
5x40 yards @rpe 4
Split squat on machine
5x50,90,110,140,160,180
Iso lateral ham curl
2x10
Side plank w/ leg raise
2x5 pretty hard
Grip machine*
40-2x10
No grip machine so I held a kettle bell in my fingers with my thumb over a barbell set up waist high in a rack and squeezed the bell up to the bar in a gripping motion. Felt pretty good and I think I may have invented something!!
2 Likes
11-02
Lat pull down
100-4x25
Push up to neck on smith machine
4x25
Lat raise
10-4x25
Chaotic kettle bell bench press
3x1:00 alternating arms
25,30,35
Polishing internal/external rotation
3x6
10,15,20
Scap retractions face down incline bench
40-10,8
Pull-ups w/ 5 sec negative
6,5,4
Only had to do two sets of pull-ups but did so few I did an extra set still pretty low on the reps here!!
3 Likes
11-04
Lateral sled drag
3x15 yards
50,70,70
Barbell rollouts
135-3x10
Bandy reverse hyper imitation lying on ground
3x12
Good morning squat to 24” box w bands
95 plus bands
6x3
Belt squat iso on landmine
45x:45 s
Chaotic suitcase March
3x10
Calf raise
185-21,20,18
Hanging leg raises
3x10
1 Like
11-05
Banded pec stretch
3x25
Band face pulls/ext rotations
3x15
Crossbody tri extension cable
20-3x20
Bench
95-25
115-25
135-25,5,5,5 to 40 total
Bench
155-6x3
Rev incline db facepull
2x10
Rev incline db kick backs
2x10-20,25
Alt db front raise
2x10-20,25
1 Like
11-08
Banded warmup
Prowler push
3x30 yards
Belt squats on landmine
6x3
35,60,85,110,135,160
Isolateral ham curl
3x10
Side plank w extension
3x10
Grip machine
3x10
1 Like
11-09
Lat pulldowns
110-4x25
TRX push-ups
4x25
Lateral raise
12-4x25
Incline chaotic bench press
6x2
135,155,165,175-1 miss
175,185
Poliquin int/ext rotation
2x6
20,25
Scap retractions on Inc bench
50-12,12
Pull-up 5s hold at top 5 sec neg
3,4
2 Likes
Ok I’m switching things up… I just wrote up the next 3 weeks of training from a Dave Tate program I found. He ran it during a cut I’m not really sure where I’m going with this but I def need a cut. Basically there are 4 workouts a week. Back w/ tri’s, shoulders, legs w/ lower back and hams, chest w/ Bo’s. And you rotate intensities and volume from High Volume Low Intensity, Moderate Volume Moderate Intensity, and High Intensity Low Volume. So 4 workout, 3 different types of workouts. So once through takes 3 weeks. There’s some cardio that involves a bike. I’m historically bad at sticking to cardio plans so we will see how that goes. It’s just tough to stay motivated to do it as it’s already a challenge to get to the gym when traveling and working a lot of hours.
2 Likes
