8/31/23
Warm up:
45° back raise x20
Single leg hamstring curl x20
Decline sit-up x20
4 times
Deadlift:
225x5
245x5
275x5
SLDL:
195x5x5
GHR:
BWx5x5
Hanging leg raises:
BWx10x5
Sled drag:
185 x 20yd x3 forward
185 x 20yd x3 backward
Trying to decide what to do with this workout, keep it the way it is, or drop SLDL and just do more sets of conventional deadlift so I can do better reps and sets on GHR.
2 Likes
9/1/23
Warm up:
Chest supported DB row x20
Incline DB bench x20
Tricep Push down x20
4 times
BB Incline Bench:
130x5
145x5
160x5
130x5x5
DB Row:
75x9x5
Cable lateral raises:
15x8x3
15x7
15x6
Cable tricep pushdown, single arm, D handle, supinated grip:
25x8x3
2 Likes
9/2/23
Just did a warm up today didn’t have time for a longer workout
25 squats
25 push ups
25 light band rows
4 times no rest between exercises or rounds
2 Likes
9/4/23 TM test week
Warm up:
Jumping jacks x25
Squats BWx10
Mountain climbers x12
3 times
Box jumps:
30" x5
36" x5
Squat:
170x5
190x3
215x5
SSB squat:
145x5x5
45° Back raises:
50x12x4
Seated hamstring curl, single leg:
50x10x2
50x12
Ab wheel: from knees
BWx12x5
Seated calf raises:
70x13x3
2 Likes
9/6/23
Warm up:
Single arm cable row x25
Single arm cable pushdowns x25
Chest press machine or incline push ups on smith machine x25
4 times
Bench:
150x3
170x1
190x5
Close grip bench:
135x5
115x10x2
Chin ups: wide “rock” grip
+22x6x3
Dips:
+22x6x3
Single arm cable face pulls:
10x10
20x10
25x12x3
Had to delay this workout one day due to traveling yesterday and today.
2 Likes
9/7/23
Warm up:
Single leg hip thrust x20
Plank side bend x20
KB swing x20
4 times through
Box jump:
30"x5
36"x5
Deadlift:
230x3
270x1
290x5
SLDL:
205x5
205x6x2
GHR:
BWx5x5
Hanging leg raises:
BWx10x5
Sled drag:
195x20yd x3 forward, x3 backward
2 Likes
9/8/23
Warm up:
Band single arm standing row x25
Band tricep overhead extension x25
Band chest press x25
4 times
DB rows:
75x9x4
75x10
BB Incline Bench:
125x3
135x1
155x1
170x5
125x5x5
Cable lateral raise:
15x10x2
10x12
12.5x10x2
Cable tricep pushdown, single arm, D handle, supinated grip:
25x10
25x9
25x8
2 Likes
9/9/23
Walking outside, with running intervals once or twice a minute, zone 2 60-70% max HR, 45 minutes 2.9 miles
2 Likes
9/11/23 week 1 anchor cycle 3/5/1
Warm up:
Single leg hamstring curl x25
Ab pull down x25
KB swing x25
4 times
Squat:
150x5
170x5
195x10
SSB squat:
166x5x5
45° Back raise:
+55x10x4
Ab wheel: from knees
BWx12x5
Single leg seated hamstring curl:
55x10x2
55x12
Seated calf raises:
70x15x3
I’ve been doing all my squats including SSB squats to a low box touch-and-go the last couple weeks
2 Likes
9/12/23
Warm up:
Inverted row on smith machine x20
Incline Push up on smith machine x20
DB overhead tricep extension x20
4 times
Bench:
135x5
155x5
175x8
135x5x5 close grip
Chin ups:
BWx6
+22x6x5
Dips:
BWx6
+22x6x5
Single arm face pulls:
27.5x10x5
Dragging today, still focused on intent as much as possible
2 Likes
9/14/23
Warm up:
Jumping jacks x25
BW squats x25
Mountain climbers x12
Jumping jacks x25
KB swings x25
Mountain climbers
2 times
Box jumps:
30" x5
36" x5
Deadlift:
205x5
235x5
265x10
SLDL:
165x5x5
GHR:
BWx5x5
Hanging leg raises:
BWx10x5
Sled drag:
180x40ydx2 forward, x2 backward
My legs are still sore from Monday, and I cut back on caffeine starting yesterday so I actually fell asleep in the car before I went in the gym. My thoughts were just saying to skip this set, skip that lift, skip everything, but I got it done anyway
2 Likes
9/15/23
Warm up:
TRX inverted row x25
TRX overhead tricep extension x25
Incline pushups x25
4 times
DB rows:
75x10x5
Incline BB bench:
115x5
130x5
150x9+Fail
115x5x5
Cable lateral raises:
12.5x12x5
Cable overhead tricep extension, single arm, D-handle:
15x15
20x12x3
20x11
2 Likes
9/18/23
Warm up:
TRX supine lying hamstring curl x25
Knee raises from dip bars x25
KB swings x25
4 times
Squat:
140x5
160x5
185x5
SSB Squat:
156x5x5
45° Back raises:
55x12x4
Single leg seated hamstring curl:
60x12
60x9
Single leg hammer strength hamstring curl:
25x10
Ab wheel:
BWx3 from standing+ 9 from knees
BWx12x4 from knees
Walked 3 miles with my kids yesterday, carrying them off and on
2 Likes
9/19/23
Warm up:
Rope climb machine x25 ea arm
Cable tricep rope pushdowns x25
Seated cable chest press machine x25
4 times
Bench:
125x5
145x5
165x5
125x5x5 close grip
Chin ups:
BWx8
+22x7x5
Dips:
BWx8
+22x7x5
Face pulls:
20x12
25x12
30x12
35x10x2
2 Likes
9/21/23
Warm up:
Jumping jacks x25
Single leg bw SLDL x20
Mountain climbers x20
Cossack squats x10
Jumping jacks x25
BW squats x25
Box jumps 30"x5x2
Deadlift:
190x5
225x5
250x5
SLDL:
190x8
190x10x2
GHR:
BWx6x5
Hanging leg raises:
BWx10x5
Seated calf raises:
75x14x3
Seated leg press machine:
170x10
80x10 single leg
There were a bunch of people working out in the area where I usually sled drag so I skipped it today
2 Likes
9/22/23
Warm up:
Incline bench supported rows x25
DB overhead extension x25
Incline DB bench x25
2 times
Single arm cable pulldowns x25
Tricep pushdowns x25
Seated Cable flies x25
2 times
DB rows:
75x11
75x10x4
Incline bench:
130x5
150x5
165x5
135x5x5
Cable lateral raises:
15x10
15x9
15x9
15x7
15x6
Single arm cable pushdowns, D handle:
20x15
25x8x2
20x9
20x8
2 Likes
9/25/23
Warm up:
Jump rope x50 turns
KB Squats x10
Mountain climbers x12
4 times
Box jumps:
30"x5x2
Squat:
155x5
185x5
215x1
205x9
SSB Squat:
176x5x5
45° Back raises:
60x10x4
Ab wheel:
BWx13
BWx12
BWx13x3
Single leg seated hamstring curls:
65x8x3
Seated calf raises:
75x12
80x12
80x14
2 Likes
9/26/23
Warm up:
Jump rope
2 count burpees
Jump rope
Rope climb machine
Bench:
145x5
165x5
185x9
145x5x5 close grip
Chin ups:
BWx8
+26.4x6x5
Dips:
BWx8
+26.4x6x5
Face pulls, single arm:
27.5x13x5
Shrugs, hammer strength machine:
90 per handle x10x2 seated
90x15 standing
2 Likes
9/28/23
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers x12
3 times
Box jumps:
30" x5x2
Deadlift:
225x5
250x5
280x9
225x5x5
GHR:
BWx6x3
Hanging leg raises:
BWx10
BWx11
BWx14
Seated Leg press machine, pin stack:
90x12
130x10
170x6
210x6
250x6
310x6
My back and glutes are still sore from Monday, but I am happy with how deadlifts went.
2 Likes
Very good progress since the beginning of the year. Congratulations.