8/22/2020 upper
Feet on top step push-up
20
Handle ng 20
1 chain x 20
1 chain cg x 21
Sternum pull-up
8
8
8
Side to side push-up
16
16
16
Chin up
8
8
9
Db hammer curl
40x8
40x8
Lying leg raise with les exercises
12,12,12,12
*last 2.5 weeks been rough. Dealing with Acid Reflux and morning nausea. Currently on Nexium for 6th day. Haven’t had coffee in 2 weeks. Or good tasting food lol.
So over this and want to get better. Appetite hasn’t been good and been a struggle to not lose weight nevermind maintain.
8/24/2020
Bodyweight squat
5x12
kB swing 1 arm
35x12
35x14
35x14
Lunge
11
11
11
Donkey calf
17
17
17
Standing calf
20
21
8/26/2020 upper
Pullup ng
8
30x5
30x5
30x5
30x5
30x7
Handstand push-up against wall
12
12
Inverted row
12
12
12
Dips
15
15
15
Bb curl
55x12
55x12
55x12
Seated band facepull
Px20
Px20
Px20
Band tri Pd
Gx40
8/28/2020
Sumo dL
55x8
135x5
185x5
225x5
245x5
Bulgarian split squat
10
10
10
Ghr
10
10
12
Db shrug
40x15
40x15
40x20
Dip grip bent knee raise
15
15
15
1 leg calf
15
15
16
8/30/2020 inc bench
Incline bench
45x15
95x8
135x8
175x5
195x6
205x4
135x12
Sternum pull-up
10
10
10
Bench/bpa
135x10 cg/mx12
145x10cg/mx12
150x10cg/mx12
150x10wg/mx12
150x10wg/mx12
Db row
70x12
80x12
80x12
Feet on bench handle push-up
21
2chain x 12
Bb curl
65x10
70x10
70x11
8/31/2020 lower
Ssq box sq
65x10
115x5
155x5
175x5
175x5
Ssq calf
155x12
155x12
155x14
RDL
135x8
185x8
185x8
Step up Weighted vest
40x10
40x10
40x10
Glute bridge
25x15
25x15
25x20
Forearm plank
60s
60s
9/2/2020 upper
Mobility
Pullup ng
8
30x5
35x5
40x5
40x5
40x5
Seated milt press
115x8
120x8
125x8
Inverted row
12
1 chain x 12
2 chain x 10
Dips
16
1 ch x 15
2 ch x 15
Db hammer curl
40x10
40x10
40x10
Facepull
Gx15
Gx17
Gx18
Handstand push-up wall
12
Chin up 10
Db side lateral
20x20,16,15
9/4/2020 dL
Sumo dL
55x8
135x5
185x5
225x5
255x5
Deadlift
135x10
155x10
Bulgarian split squat
10
10
11
Ghr
12
12
12
Db shrug
40x20
40x20
40x21
40x22
Dip grip bent knee raise
16
16
16
1 leg calf weighted vest
12
12
12
14
Weighted vest walk
8 min
9/6/2020 upper
Incline bench
45x15
95x8
135x8
175x5
200x6
210x3
145x12
Sternum pull-up
11
10
10
Bench/bpa
145x10cg/mx12
145x10cg/mx12
150x10cg/mx12
150x10wg/mx12
150x10wg/mx12
Db row
80x12
80x12
80x12
Feet on bench handle push-up
23
2chain x 15
Bb curl
70x10
70x11
70x12
9/7/2020 squat
Mobility
Ssq box squat
65x8
115x7
155x5
180x5
180x5
155x8
Step up weighted vest
40x11
40x11
40x12
Walking lunge weighted vest
40x8
40x8
40x9
Glute bridge
45x15
45x16
45x20
Ab wheel
12
12
12
Stair calf weighted vest rest pause
40x22+21+20
1 leg glute bridge lift
12
12
9/9/2020 upper
Pullup ng
8
35x5
40x5
45x5
45x7
Seated bb milt
120x10
125x10
130x10
Inverted row
2ch x 10
2 ch x 10
Dips
2 ch x 16
2 ch x 17
Db hammer curl
40x12
40x10
40x10
Facepull
Gx16
Gx17
Gx18
Handstand push-up wall
12
Chin up 11
Db side lateral rest pause
20x17+12+10
9/11/2020
Sumo dL
55x8
135x5
185x5
Conventional deadlift
225x5
275x5
300x5
Bulgarian split squat
10
11
12
Bb shrug
225x10
225x10
225x12
Db farmers walk shrug
40s x around pool 20 shrugs
40s x around pool 20 shrugs
Ghr
12
12
12
Dip grip bent knee raise
17
16
16
1 leg calf weighted vest
15
14
13
12
Weighted plank 65 sec
9/13/2020 upper
Inc bench
45x15
95x8
135x5
185x5
210x5
190x7
Sternum pull-up
12
10
11
Bench/bpa
155x10/mx15
155x10/Mx15
160x10/mx15
Db row
90x10
90x10
Feet on bench handle push-up
25
2chain x 25
Bb curl
75x11
75x11
75x11
Pullup 15
9/14/2020 squat
Mobility
Squat
75x5
105x5
135x5
155x5
175x5 loose belt
185x5 loose belt
Weighted vest step up
40x12
40x12
40x14
Glute hump
45x20
55x20
55x20
Ab wheel
15
2 ch x 12
2 ch x 15
Donkey calf
2 ch x 15
2 ch + 45 x 15
2 ch + 45 x 15
Walking lunge 21
1 leg glute bridge 12
1 leg glute bridge 12
Walking lunge 21
9/16/2020 upper
Log press
55x10
75x8
105x5
125x5
145x6
130x9
115x11
Pullup ng
5
50x7
40x9
30x11
Dips
60x8
45x10
Side to side pullup
12
12
Handstand push-up
14
14
Alt Db pinwheel curl
40x10
40x10
Db hammer curl
40x12
Standing facepull
Gx20
Gx20
Gx21
9/18/2020
dL
55x8
135x5
185x5
225x5
275x5
315x5
Bulgarian split squat
11
12
12
Bb shrug
235x12
235x12
235x12
Db farmers walk shrug
40s x around pool 20 shrugs
40s x around pool 25shrugs
Ghr
12
1 ch x 12
1 ch x
Dip grip bent knee raise
18
17
16
1 leg calf weighted vest
20
18
16
Weighted vest plank 70 sec
9/20/2020 upper
45x15
95x8
135x5
185x5
215x5
195x8
185x8
Sternum pull-up
14
11
10
Bench/bpa
165x10/mx20
175x10/mx20
Db row
100x8
100x8
Feet on bench handle push-up
2chain x 25
2 ch x 21
Bb curl
85x10
85x10
90x8
Pullup 15
9/21/2020 legs
Ssq box squat
65x5
115x5
155x5
185x5
205x5
185x7
Weighted vest step up
40x12
40x15
40x15
Glute plate hump raise
45x20
45x20
45x20
Ab wheel
2 ch x 15
2 ch x 17
2 ch x 18
Donkey calf
90x12,12,12
Walking lunge 15
Cliffhanger 60sec
9/23/2020 log press
Log press
55x10
75x8
105x5
130x5
150x6
135x8
115x10
Pullup ng
5
55x7
45x8
35x10
Dips
5
70x6
50x10
Side to side pullup
14
14
Alt Db pinwheel curl
40x10
40x10
Db hammer curl
40x12
Pike push-up/ standing facepull
22/px21
25/px21
9/25/2020
dL
55x8
135x5
185x5
225x5
275x5
325x5
Bulgarian split squat
12
12
Bb shrug
240x12
240x12
240x12
Db farmers walk shrug
40s x around pool 20 shrugs
40s x around pool 25shrugs
Ghr
12
2 ch x 12
2 ch x 12
Dip grip bent knee raise
20
18
16
1 leg calf weighted vest
20
18
16
2 leg bodyweight calf x20
Hanging bent knee raise
10
10