10/14/24
Warm up:
Jumping jacks x25
kB swings x20
Cossack squats/squats x10
X3
Box jumps:
36"x5x2
Deadlift:
230x3
265x3
295x8
SSB squat:
185x3x2 down and then pause just above parallel
Chest supported row machine:
175x5 grip wide, elbows up
160x7 “”
DB incline bench:
70s x8
Tricep push down, cable single arm:
27.5x8
Bicep preacher curl machine:
120x8
Standing calf raise machine:
260x8
10/14/24
Warm up:
Rope climb machine x20 pulls each arm
Cable chest press machine x15
X3
SOHP:
95x5
110x3
125x6
115x6
A. Chin ups, wide grip:
BWx8
+30x8
+30x7
B. Dips: triceps focused
BWx8
+30x8x2
45° back raises:
70x8 weight behind the neck
Abdominal machine:
135x8x2
Bicep curl machine 2:
90x8
110x6
Standing calf raise machine:
270x8
The gym was packed today, I didn’t feel like competing for space with the group of teenagers to do my normal warm up so I rushed through that and never really felt right the rest of the time.
10/18/24
Warm up:
Jumping jacks x25
KB swings x20
Squats/Cossack squats/Mt climbers x10
X3
Box jumps:
36"x5x2
Squat:
175x5
195x3
220x7
205x7
Chest supported machine, kelso shrug:
225x8x2
Leg extension:
200x8x2
DB bench:
80’sx6
70’sx7
Tricep rope push down:
65x7
Preacher curl machine:
130x6
Standing calf raise machine:
275x8
10/21/24
Warm up:
Jumping jacks x25
KB swings x20
Push ups x10
Pull ups x5
X3
Overhead med ball throws:
20x5x2
DB rows:
100x6
100x7
Bench:
150x5
170x3
190x5
175x5
DB lateral raise:
30x5
GHR:
BWx9
+10x6 weight behind the head
Tricep extension machine:
140x8
DB curls:
40s x5
Standing calf raise machine:
280x8
Had to wait to get on the bench so did DB rows first
10/23/24
Warm up:
Jumping jacks x25
KB swings x20
Squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Deadlift:
250x5
280x3
315x6
SSB squats:
195x3x5
Incline DB bench:
75s x8
Hammerstrength chest supported row:
250x8
270x7
Tricep cable push down, single arm:
30x4
25x6
Bicep preacher curl machine:
130x5.5
Standing calf raise machine:
280x10
10/25/24
Warm up:
Hit the heavy bag for about 5 min
Band face pulls x10
Push ups x10
X3
Box jumps:
36"x5x2
SOHP:
100x5
115x3
130x5
125x5
A. Chin ups: wide grip
BWx8
+30x8x2
B. Dips: triceps emphasis
BWx8
+30x8
+30x9
45° back raises:
80x7
Weighted ab machine:
140x8x2
Standing calf raise machine:
290x8
Bicep curl machine 2:
110x7
90x8
10/28/24
Warm up:
Jumping jacks x30
KB swings x20
Squats/Cossack squats x10
Box jumps:
36"x5x2
Squats:
170x5
195x3
225x6
210x8
Chest supported machine, kelso shrug:
230x8x2
Leg extension:
205x8
DB bench:
80s x6
70s x8
Tricep rope pushdown:
65x8
Bicep preacher curl machine:
130x5
Standing calf raise machine:
290x8
Really had to strain to hit those reps on squat, almost failed rep 6 with 225, but then the rest of the workout was like +1 rep or 5lbs on almost everything so can’t complain about that.
10/30/24
Warm up:
Jumping jacks x35
Push ups x10
Band pullaparts x10
X3
Med ball throws:
20x5x2
Bench:
140x5
160x3
185x5
175x7
DB rows:
100x7x2
DB lateral raise:
30x6
25x8
GHR:
BWX8
Seated leg curl:
180x7
Tricep extension machine:
145x7
DB curls:
40s x6
Standing calf raise machine:
290x8
11/1/24
Warm up:
Jumping jacks x25
KB swings x20
Squats/Cossack squats/Mt climbers x10
X3
Box jumps:
36"x5x2
Deadlift:
245x5
280x3
320x6
SSB squat:
180x4x4
Chest supported row machine:
175x6 high overhand grip
160x8 “”
DB incline bench:
80’s x5
Bicep preacher curl machine:
130x6
Tricep cable push down, single arm:
30x8
Standing calf raise machine:
295x8
Was tired and was trying to put this off until tomorrow morning but the schedule wasn’t going to work out, of course I actually felt really good once I got to the gym and warmed up, DL moved really nice.
11/4/24
Warm up:
Jumping jacks x25
KB swings x20
Push ups x10
Band face pulls X12
X3
Overhead med ball throws:
20x5x2
SOHP:
95x5
110x3
125x7
115x7
Chin ups:
BWx8
+32.5x8x2 wide overhand grip
Dips
BWx8
+32.5x8x2
45° back raises:
+80x8
Abdominal crunch machine:
145x5x2
Bicep curl machine 2:
110x5
110x4
Standing calf raise machine:
295x8
11/6/24
Warm up:
Jumping jacks x25
KB swings x20
Squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Squat:
175x5
205x3
230x4x2
Chest supported row machine, kelso shrug:
235x8x2
Leg extension:
210x8
DB bench:
80s x6
Tricep rope push downs:
65x7
Preacher curl machine:
130x5
Standing calf raise machine:
300x8
I felt flat today, I didn’t hit my rep goal on squats and some other things. I think I need to cut back on coffee to one cup in the morning so I sleep better.
11/8/24
Warm up:
KB cleans x5
KB snatch x5x4
KB swings x20
Push ups x10
Band face pulls x10
X3
Med ball throws:
20x5 overhead
20x5 chest pass
Bench:
145x5
165x3
190x4
180x6
DB rows:
100x8x2
DB lateral raise:
30s x7
25s x8
GHR:
BWx10
Seated leg curl:
180x8
Tricep extension machine:
145x8
Seated alternating DB curls:
40s x7
Standing calf raise machine:
300x8
I decided to try some new KB stuff to warm up and almost messed up my shoulders immediately with the cleans haha. Let me go watch some videos on it before I do that again
11/10/24
Warm up:
Jumping jacks
KB swings
Squats/Mt climbers
X3
Box jumps:
36"x5x2
Deadlift:
230x5
290x3
325x5
SSB squat:
185x4x4
Chest supported row machine, wide overhand grip:
175x7
165x8
DB incline bench:
80s x6
Tricep cable push down, single arm:
30x3
27.5x6
Standing calf raise machine:
300x8
Bicep curl machine 2:
110x5
Preacher curl machine:
130x5
I have to go get another skin excision on my torsoe in a little bit and am not supposed to train until the stitches are out, so I don’t blow them out. Thats 2 weeks which is unacceptable so maybe I’ll be back in the gym Thursday or Friday, or I’ll do some alternate work outs to work around it.
11/14/24
Warm up:
Jumping jacks x30
KB swings x20
Push ups x10
Pull ups x5
X3
Med ball overhead throws:
20x5x2
Box jumps:
36"x5
SOHP:
100x5
115x3
130x5
120x6
Lat pull downs, wide grip:
140x8
150x8
Tricep dip machine:
200x8
210x8
45° Back raises:
80x10
Cable rope hammer curls:
57.5x8
65x6
Standing calf raise machine:
300x8
11/16/24
Warm up:
Jumping jacks x25
KB swings x20
Squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Squat:
180x5
210x3
235x4
220x5
Chest supported row machine, kelso shrug:
240x8x2
Leg extension:
215x8
DB bench:
80s x7
70s x8
Tricep rope pushdown:
65x6
Bicep preacher curl machine:
130x6
Standing calf raise machine:
305x8
Went to a different gym location today because mine closed earlier, they had nicer bars and a better atmosphere and even some better equipment. I might go here on certain days going forward
I have been studying my ass off for a math test on friday and have missed my gym session. I don’t think I’ll be back in there until Friday, I still have to cover a couple new sections and then review it all on Thursday. It’s a workout for the brain though.
Go crush it.
11/22/24
Warm up:
Jumping jacks x30
KB swings x25
Squats/Cossack squats x10
Band face pulls x10
Push ups x10
X3
Overhead med ball throws:
20x5x2
Box jumps:
36"x5x2
Bench:
150x5
175x3
195x3
175x5
DB rows:
80x8
90x8
100x8
DB lateral raise:
20s x8
25s x8
30s x3
GHR:
BWx8x2
DB curls, seated, alternating:
40s x5
Tricep extension machine:
145x8
Standing calf raise machine:
300x8
11/25/24
Warm up:
Jumping jacks x25
KB swings x20
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Deadlift:
260x5
295x3
335x3
SSB squats:
190x4x4
Chest supported row machine, high overhand grip:
175x6
160x8
DB incline bench:
75s x6
Bicep preacher curl machine:
130x4
120x5
Cable pushdown, single arm:
22.5x8
27.5x5
Standing calf raise machine:
300x8
11/27/24
Warm up:
Jumping jacks x25
KB swings x20
Push ups x10
Band face pulls x10
X3
Overhead med ball throws:
20x5x2
SOHP:
105x5
115x3
130x5
115x7
Pull ups: wide overhand grip
BWx8
+30x6x2
Dips: triceps emphasis
BWx8
+30x6x2
45° Back raises:
+90x6
Abdominal crunch machine:
140x8
145x5
Cable rope curl:
50x10
57.5x9
Standing calf raise machine:
300x10