1/10/21 upper
Ng pull-up
8
25x5
50x4
70x6
50x8
Log press
55x5
105x5
135x6
125x8
Db row
110x6
100x8
Hlr bent knee
15
15
Bb upright row
45x12
55x12
60x12
65x10
Neck harness
10x20
10x20
Ng pull-up 15
Handle push-up 27
1/11/21 ssq
Mobility
Ssq box
65x5
115x5
155x5
205x5
175x8
Ghr
2 ch x 12
2 ch x 12
2 ch x 12
Step up
2 ch x 12
2 ch x 12
2 ch x 12
Facepull
P x 20
Px 20
P x 20
Weighted vest calf
40lb x 20,20,20,20,20
Gripper
200x5,5
1/13/21
Mobility
Inc bench cg
45x15/bpa x 20
95x8/bpa x 20
135x5/bpa x 15
135x5/chin up x 5
160x5/chin up x 5
190x5/chin up x 5
170x8
Chin up 1 hand opposite 2 finger
7
5
Side to side push-up
20
20
20
Sternum pull-up
10
9
Tribar curl
90x10
100x10
100x10
Kneeling lat pd as face pull
Px10/px10
Px12/px12
Px15/px15
Push-up 55
Chin up 12
Band tri pd
50+50
1/15/21 deadlift 5s
Mobility
Deadlift double overhand
45x10
135x5,5
225x5
245x5
275x8
Glute bridge
15
45x15
45x15
45x15
Walking lunges
20
22
22
Hlr bent knee
12
12
12
Gripper
200x5
200x5
200x5
Neck harness
25x12
25x12
25x12
Plank push-up position/band facepull
60sec/gx12
60sec/gx12
60sec/gx15
Bridge Neck hold
60 sec
60 sec
60 sec
1/17/21 upper
Ng pull-up
8
25x5
50x3
65x3
75x5
Log press/underhand bpa
55x5/mx12
105x5/mx12
115x3/mx12
130x3/mx12
145x5/mx12
Db row
100x8
100x8
100x8
Db shrug 100 reps
50s in 3:10
Bb curl
65x12
70x12
70x12
Lying neck raise
10x20
10x20
Ng pull-up 16
Diamond push-up 32
Facepull gray band 12,12,12,12
1/18/21 Ssq 3s
Mobility
Hang clean
65x5
85x5
95x5
Ssq box squat
5
65x5
115x5
155x3
175x3
190x6
Ghr
10
1 ch x 10
1 ch x 10
2 ch x 10
Step up
2 ch x 10
2 ch x 10
2 ch x 10
2 ch x 10
Ab wheel
10
10
10
10
Facepull g x 12,12,12,12
1/20/21 incline 3s
Bpa x 12,12,12
Incline bench
45x12/bpa x 12
95x5/chin x 5
135x5/chin x 5
155x5/chin x 5
180x3/chin x 5
205x5/chin x 5
Cg incline paused/ 2 finger opposite hand pullup
155 + 2 chain x 5 / 3
160 + 2 ch x 5/4
160 + 2 ch x 5/4
Btb shrug
135x12
155x12
175x12
Facepull
Px15
Px15
Px15
Px15
Pike push-up 21
Chin up 12
Neck harness
20x12,12,12
1/22/21 deadlift 3s
Mobility
Deadlift
45x15
135x5,5
185x5
225x3
255x3
295x7
Deficit deadlift on 45
225x5
225x5
225x5
Bulgarian split squat
8
8
Glute bridge
45x20,20,21
Hlr bent knee
12
12
12
10 straight leg
Neck harness
25x12,12,12
Seated face pull
Px12
Px12
Px12
Push-ups 80 in 85 sec
Pull-ups 21
2 mile run/walk 20 min
Stretch
1/24/21 log 1s
Mobility
Log press
55x10/bpa x 15
105x5/ng pull-up 5
125x5/ng pull-up 35x5
140x3/ng pull-up 55x5
155x5/ng pull-up 65x3
Ng pull-up 75x5
Cg bench
135x5/bpa x 15
155x5/bpa x 15
185x7/bpa x 15
Db row
100x8
105x8
105x8
Db shrugs 100 reps
55x100 in 2:15
Band tri push down
Px102
Lying neck
10x20,20,20
12 min run walk 1.05 miles
Chin up 12
Diamond push-up 32
Face pulls grey x 15,15,15,15
1/25/21 Ssq
Mobility
Hang clean
65x5
95x5
115x5
Squat
95x5
135x5
155x5
Ghr
12
2 ch x 11
2 ch x 11
2 ch x12
Step up
2 ch x 12
2 ch x 12
2 ch x 12
2 ch x 12
Donkey calf
12
90x12,12,12
Ab wheel
12
12
12
12
Facepull
Grey x 15
Grey x 15
Grey x 15
Grey x 15
Plank softball hand switch
60 sec
1/27/21 inc bench
Mobility
Inc bench
45x15/bpa x 15
95x5/bpa x 15
135x5/bpa x 15
170x5/bpa x 15
195x3/chin x 5
215x2/chin x 5
185x6/chin x 5
165x6/chin x 5
Rack pullup
15
15
15
Btb shrug
155x15
185x15
205x15
Tbar row
B+90x10
B+115x10
B+140x10
Seated facepull
Px 20
Px 20
Px 20
Tribar lying ext
80x10
80x10
80x10
Cg pullup 11
Cg push-up 40
1/29/21 deadlift
Mobility
Deadlift
45x15
135x5,5
185x5
245x5
275x3
310x5
350x1
390x1 Belt
Bulgarian split squat
8
8
8
Glute bridge
70x15,15,15
Hlr bent knee
12
12
12
12 straight leg
10 straight leg
Neck harness
25x12,12,12
Face pull px15,15,15
1/31/21 upper
Mobility
Ng pull-up
5,5
35x5
55x5
80x5
100x2
21
Log press (bpa x 15 between sets)
55x10
105x5
125x5
145x5
165x5
Db Row
70x15
70x15
70x20
Cg bench
135x10
155x10
160x10
Elbows out extension (20 sec rest between sets)
30x12,12,12,12
Db hammer curl (30 sec rest)
30x12
30x12
30x12
Lying neck
10x20,20
1 arm plate rear delt raise
10x12
10x12
2 mile run walk intervals 24 min
2/3/21 upper
Motility
Inc bench bpa x 15 between sets
45x12
95x8
135x5
165x3
195x1
215x1
185x6
170x9
Cg bench
185x8
185x9
Inverted row
12
12
12
12
Facepull
Px15
Px17
Px17
Band tri pd
Px102
Chin up
X 12
Alt Db curl
20x20
20x21
Push-ups 30
Ab wheel 20
2/4/21 arms
Bb curl
45x12,10
65x6
85x6
90x6
90x7
Tribar oh ext
80x8
80x8
80x10
Db hammer curl
30x10
30x10
30x10
Lying Db ext
30x12
30x12
30x12
Alt Db curl
30x10
30x10
30x10
Cg bench
135x12
135x12
145x12
Band tri pd
Px103
2/5/21 deadlift
Mobility
Plank 60 sec, 60 sec
Deadlift
45x10
135x5,5
185x5
225x5x5
Bulgarian split squat
8
8
10
Glute bridge
90x15
90x15
90x15
Hlr
12
12
12
12
12
Neck harness
20x20,20,20
Standing 1 leg calf
12,12,12
Ng pull-up 10
2/7/21 upper
Mobility
Pullup ng
5
5
45x5
65x5
85x5
Bw x 24
Kneeling oh bb press
95x5/ng pull-up x 7
105x5/chin up x 7
110x5/chin up x 7
Db row
80x12
80x12
80x20
Db shrugs
80x10
80x12
80x12
Db side lateral rest pause
15x15+12,12,12
Db cg push-up m/chin up
25/10
25/10
25/10
Shadow box/jumping Jack tabata 4 min
2/9/21 de sq/dL
Mobility
Ssq box squat
155x10x2
Deadlift switch between sumo and conventional
225x8x1
Step up
Weighted vest
40x10
40x10
40x10
40x10
Ghr
12
12
12
12
Donkey calf
45x12,12,12,12
Ab wheel/facepull
10/gx12
10/gx12
11/gx12
12/gx12
12/gx15
Pullup 10
2/10/21 de bench
speed bench
135+2chain x 9 x 3
Tbar row
B+90x10
B+115x10,10,10
B+125x10
Tribar lying ext
80x10
80x10
80x10
Chin-ups
10
10
10
Push-up paused
30
25
Chin up 1 hand alt 2 finger
5
5
2/12/21 deadlift
DL
45x10
135x5
225x5
275x3
315x1
365x1
405x1 belt
435x1 belt
315x5
Bulgarian split squat
10
10
10
10
Glute bridge
90x12,12,15,15,15
Seated calf
90x20,20,21
Hlr bent knee
12
12
12
12
12
Chin up 10
Cg push-up feet on couch 30
Plank forearms 60 sec