6/23/25 squat
Mobility
Push-up 40
Leg ext
65x15
85x12
105x12
125x12
Hack squat
105x10
195x6
215x6
235x5
45 degree hyper
12
45x10
90x8
Seated calf
115x15
125x15
125x16
Dip grip hlr 12’12
Push-up 12
Ball twist 15
Squat 30
Ball twist 15
6/25/25 legs
Mobility
Push-up 40
Pullup 12
Box squat
45x12
135x8
185x6
205x6
225x5
Sldl
135x6
225x6
245x6
Seated calf
115x15
135x12
145x12
Leg press calf
90x12
140x12
160x12
Stepup
25s x 8
25s x 8
Pullup 12
Push-up feet on tire 35
Squat 30
6/26/25 delts traps
Mobility
Push-up 40
Seated milt HS press
90x12,12
140x6
180x3
200x6
210x6
HS shrug
90x12
180x8
270x6
Db side lateral
30x8
30x9
Facepull rope
50x10
50x10
Rear delt machine
90x10
95x10
Circuit
Push-up feet on tire 40
Med ball twist 15x20
Dragon flat 12 plus 5 leg raise
Plank 45 second
6/27/25 arms
Mobility
Push-up 40
Pullup 15
Dip HS
90x12,10
140x6
180x6
200x6
210x6
Alt db curl
22.5x12
27.5x6
37.5x6
37.5x7
Elbows out ext
37.5x8
45x8
Db hammer
45x7
45x7
Tricep pd
65x12
80x7
Cable curl
65x7
65x6
Btb wrist
135x8
140x8
Plate pinch hold
50x45sec
50x35 sec
Cg push-up against band 41
Pullup ng cg 12
6/29/25 back
Mobility
Push-up 40
Pullup
15
25x6
50x6
60x6
Seated cable row
145x7
160x7
160x7
Hyper 45 degree
10
45x8
45x9
Lat pd
130x8
145x8
150x7
Push-up on ball 25
Archer Pullup 10 plus one
6/30/25 chest
Mobility
Push-up plyo 10 plus 20 regular
Bench
135x12
185x6
225x5
230x4
Dips
12
45x6
90x6
100x5
Db incline
80x6
85x5
Trx push-up 15
7/2/25 legs
Mobility
Push-up 40
Hack squat
105x12
155x8
205x6
225x6
245x5
Sldl
135x6
225x6
255x6
Stepups
30s x 8
30s x 8
Seated calf barefoot
115x12
115x12
115x15
Stairmaster 5 mins
Pullup 12
Leg press calf
90x12
140x12
160x12
Stepup
25s x 8
25s x 8
Pullup 12
Push-up feet on tire 35
Squat 30
7/3/25
Mobility
Push-up 40
Pullup 12
Seated milt HS press
90x12,12
140x6
180x3
210x6
HS shrug
180x8
270x8
320x6
Db side lateral
30x9
30x9
Rear delt machine
100x10
105x10
Facepull rope
52.5x10
52.5x10
Push-up cg 40
2 round
Med ball twist 13x15
Dragon flat 12 plus 5 leg raise
Plank 45 second
7/4/25 arms
Mobility
Push-up 40
Pullup 12
Dip HS
90x12
140x6
190x6
210x6
215x7
Alt db curl
32.5x7
40x6
40x7
Elbows out ext
40x8
45x8
Db hammer
45x7
45x8
Tricep pd
72,5x8
80x7
Plate pinch hold
50x45sec
50x45 sec
Cg push-up 60
Pullup 12
30 minute later
20lb vest 1 mile 9 mins
Then hiking with vest
7/5/25 run
7/6/25 1/2 murph 20lb best
1/2 Mike run
Pullup 12, 12 12 8
Squat 50, 50 50
Push-up 35 35 30
1/2 mile 15:30
Then
Pullup 25
Push-up 50
Squat 50
1 arm Pullup band 7
Run 1/4 mile 2 min
7/7/25 chest abs
Mobility
Push-up plyo 10 plus 20 regular
Incline HS chest
90x12,10
180x6
230x3
250x6
270x6
Dips
12
45x6
90x6
100x6
Db incline
80x6
85x
Trx push-up 15 ss hlr bent knee
15/12
12/11
Kneeling ab pd
62.5x12
72.5x12
7/8/25 couch to 5k
7/9/25 legs
Stairmaster 4 min
Mobility
Push-up 40
Stepup up kb one side
12
40x8
40x8
Hack squat
105x12
155x8
215x6
235x6
255x5
Seated calf
115x12
125x12
135x12
Leg press calf
90x12
140x12
Leg ext
85x12
105x12
Lying ham
80x8
90x8
Pullup 12
Squat 30
Push-up 40
Stairmaster 5 mins
Pullup 12
Leg press calf
90x12
140x12
160x12
Pullup 12
Push-up feet on tire 35
Squat 30
7/10/25 delts
Mobility
Push-up 40
Seated milt HS press
90x12,12
140x6
180x5
220x6
230x6
HS shrug
180x8
270x8
330x8
Db side lateral
30x8
30x10
Facepull rope
52.5x12
52.5x12
Push-up feet on high box cg 40
Pullup 12
2 round
Med ball twist 15x12
Dragon flag 12
Plank 45 second
7/11/25 arms
Mobility
Push-up 42
Pullup 22
Dip HS
90x12
140x6
190x6
210x8
230x6
Alt db curl
32.5x8
40x6
40x7
Elbows out tri
45x10
45x10
Db hammer
45x8
45x8
Tricep pd
80x8
80x8
Plate pinch hold
50x50 sec
50x45 sec
Cg push-up db 41
Pullup deadhang paused slow 10
7/13/25 back
Mobility
Push-up 45
Pullup
20
25x6
50x6
75x5 dropset 50 x 4
Lat pd
150x8
160x7
160x6
Corner row
90x10
135x8
160x8
Hyper 45 degree
12
45x10
90x8
Seated low cable row
130x8
130x8
Push-up against band 42
Archer Pullup 12 ss hanging bicycle 30
Stairmaster 5 min hard intervals