3/24/21 Inc bench
Incline bench
45x12
95x5
135x5,5
155x5
175x7
175x5
155x9
Cg bench
185x6,6,7
Chin up 1 arm (2 finger opposite hand)
7
7
Db row
90x10
90x11
1 arm Db tri ext
35x12
35x12
Chin up 15
Diamond push-up 30
Facepull gx15,15,15,15
3/26/21 deadlift
Deadlift
45x10
135x5,5
185x5
225x5
275x3
315x3
365x3
315x5
Sled backyard backwards
+100x3x80ft
Plate front squat ss walking lunge
25x12/24 x 4 sets
1 leg calf raise
15,15,15
Seated calf raise
90x150
1 arm plank switch at 30 seconds
60 sec x 5
3/28/21 pull-up/log
Upper back and mobility
Pullup ng
5
5
45x5
55x5
70x5
55x5
Log press
55x5
105x5
125x5
135x5
145x5
125x7
Chin up
11
11
12
15
Dips
12
12
21
Bb curl
100x7
100x7
105x7
Db hammer curl
35x12
35x12
35x12
Stand on band pullapart (mock reverse pec dec)
Mx12
Mx12
Mx12
Standing shoulder retraction
Mx15,15,15
Shadow box 3 1 minute rd (30sec rest)
3/29/21 Ssq
Ssq box
65x5
115x5
165x5
175x5
185x5
185x5
165x7
Ssq calf
165x12
165x12
165x15
Farmers deadlift
165s x 5
165s x 5
165s x 7
Step up weighted vest
40x12
40x12
40x12
Plate farmers walks wearing weighted vest
45s x 3 x around pool
Sternum pull-up 10
Max push-ups in. 1 minute 81
Prisoner walking lunge 30
Cliff hanger 65 sec
3/31/21 inc
Incline bench
45x15
95x8
135x5
155x5
175x5
185x5
190x5
Db row
90x12
100x12
100x12
Cg bench
185x8
190x8
190x8
Chin up 1 arm (2 finger opposite hand)
8
8
1 arm Db oh ext
40x10
40x12
40x12
Facepull
Px20,18,16
Chin up 16
Diamond push-up 32
4/2/21
Deadlift
45x10
135x5,5
185x5
225x5
265x5
300x8
335x3
Joker
Sled backyard backwards
115x3x80ft
Plate front squat ss walking lunge
25x12/24
25x12/24
25x12/26
1 leg calf raise weighted vest
40x12
40x12
40x12
40x12
40x12
HLR bent knee
10
10
10
10
10
4/5/21 upper A
Upper back work
Pull-ups ng
8
25x5
45x3
70x6
50x8
Log press
55x10
105x5
155x6
155x7
Db row
110x6
100x10
Db side lateral
30x10
30x10
30x10
30x10
Hlr
12
12
Chin up 15
Push-up 50
Chin up 12
Push-up 33
4/7/21 deadlift
Mobility
Deadlift
135x5,5
185x5
225x5
275x8
245x10
Step up
Weighted vest 40x10,10
Ghr
2 chain x 12,12, 12
Weighted vest calf
40x15
40x15
40x15
Bb curl
85x8
75x12
75x12
Db hammer
30x12
30x12
30x12
Pullup ng 12
Push-up feet on bench bb x 25
4/12/21 back/biceps
Upper back work
Pull-ups ng
5
5
35x5
55x5
75x5
60x6
Db row
110x7
110x7
110x8
Inverted pull-up
12
2 chain x 12
2 chain x 12
Seated band row 2 sec squeeze
Px15
Px15
Px15
Px15
Bb curl
85x8
85x8
85x8
Db hammer curl
30x12
30x12
30x12
Btb bb wrist curl
85x12
85x12
85x12
Cliffhanger
2 ch x 60sec
2 ch x 60 sec
Shadow box 4 min tabata
4/14/21 log 5s
Mobility
Log press
55x10
75x5
95x5
110x5
125x8
105x10
Pullup
5
5
25x5
50x5
60x5
12
Dips
12
2 ch x 10
2 ch x 10
Inverted row feet on bench
2 ch x 10
2 ch x 10
2 ch x 10
Cg handle push-up/Db hammer curl
2ch x 21/30x12
2 ch x 20/30 x 12
2ch x21/30 x 12
Seated facepull 2 sec hold
Px12
Px12
Px12
4/15/21 inc bench 5s
Mobility
Upper back
Inc bench
135x5
155x5
175x6
155x8
Db row
100x8
100x8
100x8
Cg bench
135x8
155x8
175x8
Inverted pull-up wg
12
12
12
Bb curl
75x10,10,10
1 arm Db oh tri ext
30x12,12,12
Standing facepull
Px15,15,15,15
4/18/21 log
Upper back
Log press
55x12,10
75x6
105x3
125x6
130x6
135x7
Pullup ng
8
45x3
60x3
75x5
Bw x 12
Dips
10
25x10
35x10
Inverted row feet on bench
12
2 ch x 10
2 ch x 11
Db hammer curl
30x12
30x12
30x12
Cg handle push-up 60 sec rest between sets
2 chain x 27, 21, 21
Facepull 2 second pause
Px15,15,15,15
Gripper
200x5,5
4/19/21 Ssq 3s
Mobility
Ssq box
65x5
115x5
135x5
150x3
170x3
190x4
Step up
12
12
12
Ghr
12
12
12
12
Weighted vest calf
40x21
40x21
40x21
40x21
40x21
Forearm plank
60 sec
60 sec
60āsec
60 sec
Plate husafel carry sim
45x 2 Laps around pool
Band row to upper chest
Px15,15,15
4/21/21 inc 3s
Mobility
Upper back
Inc bench
45x10
95x5
135x5
145x3
165x3
185x6
Chest supp row
95x12
115x12
120x12,12,12
Cg bench
185x8
185x9
Inverted pull-up wg
14
14
15
Alt Db curl
30x10,10,10
Feet on bench barbell cg push-up
21
21
21
1 arm chin up holding towel in other hand
4
5
Standing facepull
Px15,15,15,15
[/quote]
4/23/21 deadlift 3s
Deadlift
45x10
135x5,5
185x5
225x5
245x3
280x3
315x5
Glute bridge air hump head/upper back on bench
45x12,12,12,12,12
Hlr bent knee
10
10
10
10
10
1 leg calf
Bw x 5 x 10
1 arm plank
60 sec x 3 (switch arms at 30 sec)
Facepull as Db farmers walks
Px15/30s x around pool
Px15/30s x around pool
Px15/30s x around pool
4/25/21 max effort upper
Mobility
Upper back
Log press
55x12,10
75x5
105x5
135x3
140x3
160x3
Pullup ng
5
25x5
50x5
75x5
Db bench palms in
60x17
60x15
Tbar row/facepull
B+135x12/px12
B+135x12/px12
B+145x12/px12
B+145x12/px12
Db shrug
60x15
60x15
60x15
60x15
Db hammer curl
30x12
30x12
30x12
30x12
Chin up 10
Push-up 50
4/26/21 de squat
Mobility
Box squat ssq
155x8x2
SLDL
135x8
145x8
155x8
165x8
175x8
Step up
12
12
2ch x 12
2ch x 12
Farmers suitcase deadlift
115x8
115x8
115x8
115x8
Gripper
200x5,5,5
4/28/21 rep day
Bench
135x12,12
135x15,15
Chin up
12
12
12
14
Btb shrug
135x12
185x12
185x12
185x12
Db alt curl
30x12
30x12
30x12
Feet on steps push-up handle
30
25
21
Db side lateral
15x12
15x12
15x12
4/30/21 deadlift 1s
Mobility
Deadlift
45x10
135x5,5
185x5
225x3
275x3
315x3
365x1
335x3 Belt
Glute bridge back on Bench
45x15
45x16
45x20
Step up
2chain x 15
2 ch x 15
2ch x 15
Hlr bent knee
12
12
12
1 arm plank ss 1 leg calf
60s/12 x3
Wide push-up 12
Chin up 12
5/1/21 couch to 5k week 1 day 3
Plus hiking
5/2/21 log 5s
Mobility
Log press
55x12
75x8
95x5
110x5
125x8
145x5
Pullup ng
5
50x5
65x5
80x5
Db Incline press palms in
60x15
60x15
Tbar row ss face pull
B+155x12/px12
B+155x12/px12
B+155x12/px12
B+155x12/px12
Db shrug
60x16
60x16
60x16
60x20
Db hammer curl
30x12
30x12
30x12
30x14
Chin up 12
Push-up 52