6/3/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Broad jumps onto box:
24"x5x2
Deadlift:
240x3
275x3
310x9
Seated leg curl, single leg:
90x8
70x10
90x8
A. Leg extension, single leg:
85x10x3
B. Standing calf raise machine:
220x8
220x9x2
Hanging leg raises:
BWx15
BWx10
BWx15
Didn’t feel like going to the gym today, I was sore from doing yard work all day yesterday… shoveling soil, leveling ground, screeding, loading and unloading stone. I’m glad I went because deadlift felt awesome, my grip was solid and I had another rep in the tank.
4 Likes
6/5/24
Warm up:
Jumping jacks x25
Push ups x10
Band Pull downs x10
x3
Burpees, as explosive as possible x5x2
SOHP: supersetted with BPA
105x3
120x3
135x5
Landmine row:
100x10
105x10x4
Push ups:
BWx30
+25x15
+35x12
+45x12
+45x10
BB curls:
45x10
55x10x4
I was busy and didn’t make it to the gym yesterday or today but I got this workout in at home tonight.
2 Likes
6/6/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats/squats x10
X3
Box jumps:
36"x5
42"x5
Squat:
170x3
195x3
220x8
SSB rear leg elevated split squat:
60x8
110x8
140x8
45° Back raises:
150x9 (75lb DBs)
150x8x2
Standing calf raise machine:
120x9x3
MTS abdominal machine:
100x8x2
Abdominal crunch machine:
130x8x2
Almost failed the last rep of the split squats, gonna keep the weight the same next week.
2 Likes
6/10/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/KB squats/Cossack squats x10
X3
Box jumps:
36"x5
42"x5
Deadlift:
260x5
295x3
330x3
260x3
GHR:
BWx13
Seated leg curl, single leg:
90x8
70x10
Leg extension, single leg:
50x8
90x8x2
90x6
Hanging leg raises:
BWx6 toes to bar
BWx5x2 toes to bar (really hurts my shoulders)
BWx15x2 to parallel to ground
Standing calf raises:
230x9x3
I missed my bench workout this weekend, I was busy. Things are a little hectic but should be less so in July and onward. Deadlift today didn’t go so great, I didn’t have my chalk in my gym bag and the bar got way out in front on some reps and fatigued my back.
2 Likes
6/11/24
Warm up:
BPA x15
Push ups x15
Jumping jacks x25
X3
Overhead med ball throw:
20x5x2
SOHP:
115x5
130x3
145x2
Pull ups:
BWx8
+35x9
+35x8
+35x6 wide grip
Dips:
BWx8
+35x9
+35x8x2
BB curls: 60s rest bx sets
60x10
60x8
60x7x3
Diamond push ups:
BWx30
3 Likes
6/13/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5
42"x5
Squat:
185x5
210x3
235x5
DB rear foot elevated split squat:
90x8
100x8x2
45° back raises:
150x9
150x8x2
Ab crunch machine:
130x9
135x8
Standing calf raise machine:
250x8
Came straight to the gym from mowing the lawn. I almost failed rep 5 of the top squat set. The bar stopped moving for what felt like forever. BW was 170.2 yesterday morning. I feel like my strength is directly correlated to my bodyweight and to a little lesser extent how often I do a lift.
2 Likes
6/14/24
Warm up:
Jump rope x75
Band pullaparts x15
Push ups x15
X3
Overhead med ball throws:
20x5x2
Bench:
160x5
180x3
200x3
DB rows:
90x8x3
Incline DB bench:
70s x8x2
70s x6
Tricep pushdown, single arm, supinated:
22.5x9x3
Chest supported row machine:
160x8
145x8
2 Likes
6/17/24
Warm up:
Jumping jacks x25
KB swings x25
Cossack squats/goblet squats/Cossack squats x10
X3
Overhead med ball throw:
20x5x2
Deadlift:
230x5
265x5
300x5
345x1
Seated hamstring curl, single leg:
90x8x2
95x7
Leg extension, single leg:
75x8
90x8
110x6
Hanging leg raises:
BWx15x3
Standing calf raise machine:
250x9
250x8x2
2 Likes
6/18/24
Warm up:
Jump rope x75-100
Push ups x15
TRX inverted row x15
X3
Overhead KB throw:
20x5x2
Barbell Incline bench:
125x5
145x5
165x5
155x6
SOHP:
115x7
115x6
Kelso shrugs, chest supported row machine:
175x8
190x8
205x8x2
Lateral delt raise machine:
90x8x3
Lat pull downs, wide grip:
140x8x3
It’s the week before I’m going on vacation and the 4th week of a 531 cycle so I’m just trying out a workout from a different type of routine
2 Likes
6/20/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5
42"x5
Squat:
165x5
190x5
215x8
Rear foot elevated split squat, DB:
100x9
100x8x2
45° Back raises:
150x10
150x8x2
Abdominal crunch machine:
135x10
135x8x2
Standing calf raise machine:
250x10
250x9x2
AM BW: 168.4lbs
3 Likes
6/21/24
Warm up:
Jumping jacks x25
Push ups x15
TRX inverted rows x15
X3
Med ball overhead throws:
20x5x2
Bench:
175x7x2
160x10
DB rows:
95x8x4
DB incline bench:
65x10
65x8
65x6
A. Preacher curl machine:
100x9
100x8x2
B. Tricep elbow-supported extension machine:
110x10x2
110x9
Lateral delt raise machine:
90x9x2
On vacation now, be back in a week. Probably won’t be able to resist working out, I might go to a gym or do some bodyweight stuff
3 Likes
7/1/24
Warm up:
Jumping jacks x25
KB swings x20
Mountain climbers/Squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Squats:
190x5x3
Incline BB bench:
135x6
135x7x2
A. Chin ups:
BWx8x5 wide overhand grip
B. Dips:
BWx8x5
45° back raises:
110x10x3
I didn’t do any workouts on vacation. Best I did was about an hour of swimming each day, and dragging a heavy cart across the beach. Ate ridiculous amounts of cheese steak, pizza, gyros, ice cream, fries, chips, ribs, brisket, and some better stuff like locally caught tilefish and lobster. I felt stiff like the tin man in the gym today, kept everything pretty light to get back into it.
3 Likes
7/3/24
Warm up:
Jumping jacks x25
KB swings x25
Push ups x10
BPA x10
X3
Cossack squats x10
Box jumps:
36"x5x2
Deadlift:
230x5
265x5
300x5
SOHP:
100x5
115x5
130x5
Tricep rope push down:
42.5x10x2
42.5x9
Preacher curl machine:
85x10
95x9
95x8x2
Hanging leg raises:
BWx10x4
2 Likes
7/4/24
Jumping jacks x25
T-handle swings 52lb x25
Push ups x5-10
Band face pulls x10-20
Side plank thrust x16
Walking lunges x8-10
X4
7/5/24
Warm up:
Jumping jacks x25
KB swings x25
Squats/Cossack squats x10
Push ups x5
Pull ups x5
X3
Medicine ball throws:
20x5
20x6
Box jumps:
36" x5
Bench press:
150x10x2
150x11
SSB squats:
170x10x3
DB rows:
90x8x4
Seated hamstring curl, single leg:
90x6
70x8
I need to move around and get more steps in on days I’m not lifting
3 Likes
I’ve been thinking the same thing myself.
My fitness is down and my balance is going - simply because I’m not moving around enough.
1 Like
Yes I’ve been doing less cardio and even lowering my volume because I was feeling pretty worn down but I think cutting back on cardio was a mistake.
To do something about that I just walked 4 miles with some bouts of running mixed in. The smell of fireworks and forest fire smoke filled the thick humid air on this 85° night.
1 Like
7/8/24
Warm up:
Jumping jacks x25
KB swings x25
Squats/Cossack squats x10
X3
Rebound box jump:
30"x5
Box jump:
36"x5
Squat:
210x6
220x6
220x8
Incline bench:
135x9x3
A. Chin ups:
BWx8
+15x8x2
+20x8
B. Dips:
BWx8
+15x8
BWx10
45° Back raises:
120x10x3
Almost failed the last rep of incline bench, I had to shoot my ass off the bench and kind of convulse to boost it up, the weighted dips felt awful after that and my shoulders weren’t having it. My feet and joints were sore from the 4 mile cardio the other day but I got through the squats better than expected.
2 Likes