3/22/24
Warm up:
KB swings x25
2 count burpee/walking lunges/cossack squats x10
X3
Med ball slams x5
Med ball squat and throw x5
Box jumps 36"x5
Bench:
205x3x2
205x4 (eternal grind on rep 4)
SSB squats:
195x7x3
DB rows:
90x11x2
90x10
DB low incline bench:
65x11
65x10
65x9
45° back raises:
120x10x3
Cable rear delt fly:
12.5x10x2
3/23/24
Mini workout at home
10min EMOM:
T-handle swings 53lbsx10
Ab wheel rollouts Fom knees x6-8
Band neck extensions:
Lx25x3
3/25/24
Warm up:
Jumping jacks x25
KB swings x25
Squats/cossack squats/mountain climbers x10
Push ups x10
X3
Box jumps:
36"x5
42"x2
36"x3
Squat:
185x10x3
BB incline bench:
155x6x3
Pull ups:
+45x7
+45x6x2
Dips:
+45x7
+45x6x2
GHR:
BWx13
BWx10x2
Chest supported row machine:
145x9x2
145x6
Tired by the end of this one today. More of a mental strain than physical to do the GHR sets
3/27/24
Warm up:
KB swings x25
Band Pull aparts x10
Cossack squats/Mt climbers/groiners x10
X3
Box jumps:
36"x5
42"x4
36"x1
Deadlift:
220x5
250x5
285x10
220x5
SOHP:
100x5
115x5
130x7
100x5
Hanging leg raises:
BWx6x5
Tricep pushdowns, cable, single arm:
20x10
25x8
30x4
Tricep Extension machine:
110x8
DB curls:
40x8
Preacher curl machine:
110x8
110x6
My right elbow and tendons hurt especially on DB curls, I think it’s the brachialis or whatever gets hit on the hammer curls, but the machines felt ok.
3/29/24
Warm up:
Jumping jacks x25
KB swings x25
Push ups x10
Mountain climbers/groiners/cossack squats x10
X3
Box jumps:
36"x5
42"x3
36"x2
SSB squats:
200x6x2
200x7
Bench:
160x10x3
DB rows:
90x11x3
DB incline bench:
65x12
That’s all for today, had a lot going on got to the gym a little late
4/3/24
Warm up:
Jumping jacks x25
KB swings x25
Push ups x10
Cossack squats x10
X3
Box jumps:
30"x5 from 4-5ft away
42"x3
30"x2
Squat:
190x9x2
190x10
Incline bench:
160x5x2
160x6
GHR:
BWx13
Sunday and weekend were super busy and I had to write a paper for class on Monday night for class on Tuesday night, so I skipped gym on Monday. I did this workout this morning but got interrupted halfway and had to go pick up my kids from their grandparents house. I might go back to the gym tonight to do some more, unless I can figure out a way to hit my chest and lats hard at home, maybe weighted push ups, and a doubled up light band for single arm pulldowns. I want to see if I can set up Nordic hamstring curls somewhere, I want to see how much harder it is than a GHR.
They are very much harder, since with GHR you move the fulcrum as you leave vertical and in nordics, you can’t.
Well I’ll have to find out a different day, because I could not get it set up at home.
Did do other work
Band Pull downs, single arm:
Light band folded over x12
Light band + mini band folded over x8x3
Weighted push ups:
+45x10
+70x10
+90x7
+90x6
The push ups really are a huge pain in the ass to load. I had a Velcro strap and a band wrapped around 2 plates to keep them together, but then getting that on my back was a chore. I had my feet elevated on a step and each hand on a 25lb plate for a little extra ROM.
4/5/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/cossack squats/walking lunges x10
X3
Vertical med ball throw 15x5x2
Deadlift:
235x3
270x3
300x8
SOHP:
105x3
120x3
135x6
Tricep extension machine:
110x12
115x10
115x9
Hanging leg raises: toes to bar
BWx7
BWx6x4
DB curls:
35x10
Preacher curl machine:
110x8
110x7
4/6/24
Warm up:
Jumping jacks
KB swings
Mountain climbers/cossack squats/squats x10
Box jumps:
36"x5
42"x1
36"x4
SSB squats:
200x5x2
200x6
Bench:
170x9x2
170x10
DB rows:
90x12
90x11x2
My joints are sore
4/9/24
Warm up:
BW squats x10
Push ups x10
Mountain climbers x10
Cossack squats x10
Leg swings x5ea
Squat:
195x8x2
195x9
Incline BB bench:
165x4x2
165x5
A. Pull ups: wide grip
+45x6x3
B. Dips:
+45x6x3
Seated Hamstring curls, single leg:
70x10
90x8x2
Chest supported row machine kelso shrugs:
145x10
160x10
175x10
I worked out in a different gym today, it was a little smaller and didn’t have any KBs or an area with boxes and plyo stuff, or a GHR. I was a little short on time so the warm up was real quick. Kind of a quiet low energy gym
4/11/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/cossack squats/squats x10
Overhead med ball throws:
15x5x2
Deadlift:
250x5
285x3
320x5
SOHP:
115x5
130x3
145x3
BB upright rows:
65x10
75x10
85x8
Lateral raise machine:
110x7
Abdominal crunch machine:
140x10
155x5
140x8
Tricep rope pushdowns:
57.5x10
65x6
DB curls:
40x7
30x10
What you are doing is working. You have made very good progress since you started your log.
Thank you man, it’s pretty much 531, same structure same principles, just playing with the rep ranges and percentages to suit me. It kind of messes with my head because the top sets were heavier before, so in absolute weights I went down a little but now I’m getting back to the old top set weights for more reps, if that makes sense. I’m pretty much back to my all time best numbers from 10 years ago, I should be setting all time PRs in terms of weight and rep PRs every month from June onward if everything goes well.
4/13/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/Cossack squats/squats x10
X3
Box jumps:
36"x5
42"x3
36"x2
SSB squats:
205x4x2
205x6
Bench:
175x8x3
DB rows:
90x12x2
90x11
Hammer strength iso-lateral chest press: weight per handle
90x12
90x10
90x7
45° Back raises:
110x12x3
Felt like I was gonna pass out by the end. Broccoli heads were parked on the adjustable incline benches doing DB presses with 30lbs for like a half an hour, so I tried out the hammer strength machine. The resistance curve felt really strange but maybe it will be good to do something novel. Probably gonna be sore as hell tomorrow.
4/16/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/Cossack squats x10
X3
Squats:
210x7x2
210x8
BB incline bench:
175x3x2
175x4
Lat pull downs:
160x8
160x9x2
Dips:
BWx20
BWx16
BWx15
Seated hamstring curls:
170x10x2
Machine kelso shrugs:
175x10x2
Went to the other quiet gym again today after class. Spent all day writing the paper, happy that’s over with.
4/18/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats x10
X3
Box jumps:
36"x5x2
Deadlift:
235x5
275x1
305x1
335x1
235x5x4
SOHP:
105x5
120x1
135x1
165x1 PR
105x5x4
Preacher curl machine:
110x9
110x8
Tricep extension machine:
110x10
125x10
Ab machine:
140x5
All time military press PR!
Awesome job. Congratulations.
nice work
Keep 'em coming!