10/30/2020 dL
Mobility
DL
45x10
135x5
185x5
225x5
275x3
315x1
365x1 belt
405x1 belt
425x1 belt
335x3 belt
Bulgarian split squat
10
10
Glute bridge
90x12
90x12
Hlr bent knee
12
12
12
Stair weighted vest calf rest pause
40x25,20,15
Cliffhanger weighted vest
45sec
Weighted vest walk
10/30/2020 couch to 5k week 3 day 3
11/1/2020 bench
Bench
45x15,12
95x5
135x5
185x5
225x3
225x7
205x10
185x12
Inc bb
185x6
185x7
Db row
100x8
100x8
Rack pullup rest pause
15/10/8
Lying Db tri ext
50x10
50x10
Bb curl
65x10
70x10
70x10
70x10
70x12
Handle push-up 50
Facepull gx20
Handle push-up 25
Facepull gx20
Facepull g x 20
Bpa m x 20
Chin up x 12
11/4/2020 upper b
Pullup ng
8
25x5
45x3
55x5
60x5
65x5
Log press
105x5
125x5
135x5
145x7
Tbar row
125x10
135x10
145x12
Dips
45x8
50x8
55x8
Muscle bb clean
65x10
70x10
70x10
Chin up 12
Feet on bench handle side to side push-up 14
Chin up 12
Feet on bench handle side to side push-up 16
Push-up 40
Side to side chin up 12
11/6/2020 DL
Sumo dL
75x5
135x5
185x5
225x5
275x5
Step up weighted vest
40x10
40x10
40x10
Ghr
12
12
12
Glute bridge
45x12
45x12
45x12
Hlr bent knee
12
12
12
Donkey calf
45x12
45x20
Ab wheel/jumping jacks
12/20
12/20
12/20
11/7/2020 cardio
Walk run 25 mins
11/8/2020 upper A
Inc bench
45x15
95x8
135x5
165x3
195x5
185x7
Bench
185x10
185x10
Sternum pull-up
10
10
Seated band row
Gx20
Gx20
Facepull
Gx20
Gx20
Bb curl
70x10
70x10
75x10
75x11
Handle push-up 51
Bpa m x 15
Handle push-up 26
Bpa m x 15
Handle push-up 24
Bpa m x 15
11/11/2020 upper b
Pullup ng
8
25x5
45x3
60x5
65x5
45x8
Seated bb milt press
75x12
95x12
105x12
Tbar row
135x12
145x12
155x12
Dips
50x8
60x8
45x10
Chin up 14
Feet on bench push-up 30
Chin up 12
Feet on bench push-up 30
band pull to chest then overhead mx20,20
Band tri pd gx30+20
11/13/2020 dL
Mobility
Deadlift
45x12
135x8
185x5
225x5
245x5
255x5
Glute bridge
45x15,15,20
Step up
12
12
12
Seated calf
90x20,20,20,20,20
Hlr bent knee/band Ab pd
12/12
12/12
12/12
Neck harness
20x15,15,15
11/15/2020 upper
Mobility
Incline bb
45x12,12
95x5
135x5
165x3
200x5
185x6
170x8
Sternum pull-up
12
10
10
Dips
55x6
45x8
45x8
Bb curl
85x6
75x8
75x9
Ch handle push-up cg touching
2 ch x 15
2 ch x 15
Seated band row/plate Cuban rotation
Gx21/5x20
Gx21/5x21
Gx
11/16/2020 legs
Walking lunge
Bw x 4 x 20
Ghr
Bw x 4 x 10
Squat to bench
20
20
21
Dragon flag
10
10
10
Crunch
30
30
30
11/18/2020 upper
Pullup ng
8,5
25x5
45x3
65x5
55x7
45x8
Seated bb milt press fat grip (right shoulder bothering me)
65x10
65x10
65x10
65x12
Db row
50x12
70x10
70x10
70x10
Oh tri at ext
50x12
50x12
50x12
Tri bar curl
50x12
50x12
50x12
Chin up 15
Feet on bench barbell fat grip push-up 15
band pull to chest then overhead mx21,
Band tri px50+20
11/20/2020
Deadlift
45x12
135x8
185x5
225x5
255x5
275x5
Bb shrug
225x12,12,12
Glute bridge
45x20
45x20
45x20
Seated calf
90x20,21,21,21,21
Hlr bent knee/band Ab pd
12/12
12/15
14/15
Neck harness
20x20,20,20
Cliffhanger
60 sec
11/22/2020
45x12,12
95x8
135x5
165x3
205x4
185x6
175x8
Sternum pull-up
12
Side to side pullup
12
12
Seated face pull/cg handle push-up
Px21/21
Px21/21
Px21/21
Px21/21
Px21/23
Bb curl
75x10
75x10
75x10
75x10
75x10
Seated band row
Gx15
11/24/2020
Walking lunge
Bw x 30
Bw x 30
Bw x 30
Bw x 30
Ghr
Bw x 4 x 14
Squat to bench with punch
20
20
22
Dragon flag
12
12
12
Kneeling ab pd
Gx20
Gx20
Gx20
One leg calf
15
15
15
11/25/2020 pullup
Pullup ng
10
25x5
45x3
70x5
60x7
50x8
BTB Dip
12
12
15
Db row
80x10
80x10
80x11
Oh tri at ext
60x12
60x12
60x12
Tri bar curl
60x12
60x12
60x12
Chin up 17
Side to side handle push-up 20
band pull to chest then overhead mx21,21
Band tri px51+21
11/27/2020 dL
Mobility
DL
45x10
135x5
185x5
225x5
275x5
295x5
Ssq box squat
115x8
135x8
155x8
Glute bridge
45x20
70x15
70x17
Sled backward
45x4x50ft
Sled forward
45x4x70ft
Hlr bent knee
15
14
13
12
Neck harness
25x20
25x20
11/29/2020
45x12,12
95x8
135x5
175x3
205x5
185x6
175x8
Side to side pullup
14
12
12
Feet on 2nd step handle push-up/seated band row
25/px21
21/px21
21/px21
21/px22
21/px23
Mini band muscle snatch
10
10
10
Db side lateral
12x15,15,16
Db rear lateral
12x12,12
11/30/2020 ssq
Mobility
Step up
10
11
12
Ssq box
65x5
115x5
155x5
175x5
175x5
175x5
Ghr
12
12
12
1 ch x 12
Walking lunge
20
20
22
Seated calf rest pause
90x50/30/20
Lying neck
10x20,20,20
Cliffhanger 60s
12/2/2020
Pullup ng
5,5
25x5
50x3
75x3
50x5
50x5
BTB Dip
15
17
17
Bb curl
70x10
70x10
70x10
70x10
Oh tribar ext
65x12
65x12
65x12
Seated band pull (db) to Chest
Gx20
Gx20
Gx20
Gx20
12/4/2020 dL
Mobility
Deadlift
45x10
135x5,5
185x5
225x5
275x5x5
Ssq GM
115x5x5
Hlr bent knee
12
11
11
12
15
Donkey calf
20
20
20
20
21
BTB shrug
135x15,15,15,15,15