4/2/19 chest delta
Mobility
Bench
45x20
95x10
135x6
175x3
195x2
210x10
210x10
Inc bench cg
135x10
145x10
Db fly
35x12
35x12
Dips
15
Kneeling oh press
75x10
85x10
BTB shrug
135x12
155x12
175x12
Db side lateral
15x12
20x10
Kneeling db rear delt raise
10x12
10x12
Stretch
4/3/19 Legs and Biceps
Mobility
SSQ box squat
5
65x5
115x5
135x3
155x5
165x5
Stepups
25x12
25x12
GHR
12
14
Seated calf
45x20
55x25
BB curl
65x10
75x10
75x11
Db hammer
35x12
35x14
Chin
12
4/5/19 back tris
Mobility
Deficit DL 2 inch
45x5
135x5
185x5
225x3
275x1
315x1
345x4
Pullup wg
10
10
10
10
Tbar row
B+125x10
B+125x10
B+130x10
B+130x10
Lying triceps db
35x12
35x12
35x14
Band pd
Gx20
Gx20
Standing db wrist
35x15
35x16
Neck harness
20x16
20x20
Walk 5 min
Stretch
4/7/19 chest delta
Mobility
Bench
45x20
95x10
135x8
185x5
205x1
225x10
225x10
Inc bench cg
135x12
145x11
Db fly
40x12
40x12
Dips
20
DB oh seated press
50x10
50x10
DB shrug
80x20
80x21
Db side lateral
20x12
20x15
Rear pec dec
60x12
60x12
60x14
Treadmill incline 20 min
Chin x 12/trx pushup x 15
Stretch
4/8/19 squat legs
Mobility
Squat
5
45x5
95x5
135x5
185x3
205x1
185x5 belt/wraps
190x5 belt/wraps
Sldl
225x6
235x6
Step up
65x6
85x6
SSq calf
155x12
165x12
175x12
Donkey calf
45x12
45x14
Weighted vest walk 11 min
Stretch
4/10/19 log upper
Mobility
Log press
55x5
55x5
75x5
95x5
110x3
130x3
145x5
Pull up ng
5
25x5
27.5x5
30x5
Cg bench feet in front no leg drive 250tm sst
150x8/bpa x12
175x8/bpa x 12
200x6/bpa x 12
Horizontal body row
10
10
10
BB curl ss band pd
65x10/gx20
70x10/gx21
75x10/gx22
Lying plate neck raise
10x20
10x20
10x20
Chin x 10
Cg pushup x 21
Crunch x 25
Stretch
4/12/19 DL 395 3s
Mobility
Donkey calf
15
45x15
50x15
50x15
Deadlift
45x8
135x5
185x5
225x5
275x3
315x3
355x5 belt
BB shrug
225x8
245x8
275x7
Neck raise
20x20
20x20
20x20
Db wrist curl
35x15
35x15
35x16
Chin x 10
Ab wheel
10
11
11
Reverse crunch x 15
Stretch
4/13/19
Walk 40 min
Abs 10 minute
4/14/19 bench 1s
Mobility
Bench
45x20/bpa x 15
95x10/bpa x 15
135x15/bpa x 15
175x5/bpa x 15
205x5/bpa x 15
235x3/ng pullup 5
260x4
Db row
70x10
75x10
75x11
Inc cg bench + chains
135x5
155x5
175x5
Inverted pullup wg
11
11
Band tri pd as db hammer
Gx25/35x10
Gx25/35x11
Gx25/35x12
Db fly ss feet on bench pushup
35x15/15
Mow lawn
Stretch
4/15/19 full body A
Mobility
Ssq box
10
65x5
115x5
155x5
155x5
155x5
Log press
55x5
105x5
115x5
115x7
Pull up ng
5
20x5
20x5
22.5x7
Lying neck raise
10x20
10x20
10x20
Db side lateral
15x15
15x15
15x15
Stretch
4/17/19 B
Mobility
Bench cg paused
45x20
95x8
135x5
185x5
215x5
215x5
215x7
Db row
80x10
85x8
85x10
Step up
12
12
12
Donkey calf
BW X 20
BW X 20
BW X 20
BB curl 1 min rest between sets
50x20
50x18
50x14
Walk 7 min
Chin x 10
Cg pushup 15
Stretch
4/19/19 C
Mobility
Snatch DL
45x10
135x5
185x5
225x3
275x5 straps
285x5 straps
Inc cg bench
45x10
135x8
155x7
175x7
Farmers shrug
115s x 10
135s x 10
135s x 12
Neck harness
20x20
20x20
20x20
Kb swing
35x12
35x12
35x15
Pullup 10
Feet on couch pushup 20
Feet up crunch x 25
Stretch
4/20/19
20 minute HIIT bw
8 min ab
4/21/19 Delta
Mobility
Chin
8
25x5
30x5
35x8
Dip
8
35x8
40x8
45x8
Sldl
205x8
210x8
210x8
Seated calf 60sec rest
45x20
80x20
80x20
Db hammer 60sec rest
20x20
20x16
20x15
Db pushup 22
Chin x10
Flutter kick 20
Crunch 25
Oblique crunch 25
RKC plank 20sec
Stretch
4/28/19 A
Mobility
Ssq box squat
10
65x5
115x5
155x5
160x5
160x5
Cg paused bench
135x5
185x5
215x5
215x5
220x5
Db row
85x5
90x5
90x5
Neck harness
20x20,20,20
Ng pullup 10
Db pushup 20
Stretch
4/30/19 B
Mobility
Chin
10
30x5
35x5
40x5
Step up
25x10
35x10
Dips
5
40x5
45x5
50x7
Seated calf
45x21
90x20
90x20
BB curl
55x10
65x10
70x10
Feet on bench barbell pushup
21
Ng pullup 10
5/3/19 C
Mobility
Deadlift
45x8
135x5
225x5
275x2
315x5
Inc cg bench
45x5
135x5
165x5
180x5
Rack pullup wg
10
10
10
Kb swing
35x15
35x15
35x15
Ng pullup 7
Push up 20
Ng pullup 7
Pushup 20
Stretch
5/4/19
Cg pullup 5
20 minute HIIT
Ab circuit x 2
Cg pullup 5
Yoga 5 min
5/5/19 A
Mobility
Ssq box sq
5
65x5
115x5
160x5
165x5
165x5
Cg paused bench /ng pullup
135x5/5
185x5/35x5
225x5/40x5
225x5/40x5
225x5
BB curl
70x10
75x10
75x10
Neck harness
25x18
25x18
25x18
In honor of Cinco De Mayo I counted reps in Spanish. Also, my 4 year hip resurfacing anniversary is today.
Also, Iām making a point to do pushup and pull ups every single day. Week 1 20 pushups 10 pull ups and increase by 10% weekly. Various types and grips.
5/6/19
15 min abs
Wg pullup 2x5
Cg pushup 2 x 10
5/7/19 B
Mobility
DL
45x8
135x5
185x5
225x5
275x3
320x5
Inc cg bench
45x5
145x5
165x5
185x5
DB row deadstop
90x5
95x5
95x5
Seated calf
80x21
80x21
80x21
Dips
10
10x10
Step up 10
Walk 5 min
Ng pullup 2x5
Spiderman pushup 2x10
Stretch
5/10/19 A
Mobility
SSQ box squat
65x5
115x5
165x5
165x5
165x5
Cg bench/pullup
135x5/5
185x5/25x3
230x5/40x5
230x5/40x5
230x5/42.5x5
BB curl
75x10
75x10
75x10
Neck harness
25x20
25x20
25x20
Ng pullup ss feet on bench bb pushup
5/10
5/10
Stretch
Been messing around without any real purpose now I have a plan.
5/27/19 A
Mobility
SSQ box squat
5
65x5
115x5
125x10
135x10
145x10
Ng pullup
25x8
25x8
25x7
Dips
25x10
25x10
Donkey calf
90x10
90x10
Weighted vest walk 20 min
Weighted vest squat 10
Pullup 10
Pushup 20
Stretch