9/3/21 chest
Inc bench
45x15
95x12,10
135x6
165x3
185x1
195x6
195x6
200x5
Db bench w twist
90x6
90x7
Dips
50x6
60x6
70x6
Side to side push-up feet
22
9/10/21 deadlift
Mobility
Deadlift
305x5
Step up
2 ch x 5 x 10
Hlr bent knee
Bw x 5 x 10
BTBT shrugs
225x10.10,12,12
9/13/21 log 5s
Log press
55x12
75x8
105x5
125x5
140x8
Pullup ng
5
35x5
45x5
55x5
Cg bench
135x10
155x
175x10
Bb curl
7bb curl
75x10
80x10
80x10
Band push down
Px50,25,26
Band push down
Px15
Px15
Px15
Px15
Stair mast 15mins
Pullup wg
10
25x5
35x6
35x6
45x6
Hammer strength row
90x6
100x8
110x8
Db row
100x8
100x8
Seated cable lat pull down with twist
90x10
100x11
Seated cable row
165x6
165x8
Db alt curl
40x6
40x6
Db hammer curl
40x8
40x8
1 arm preacher curl
25x8
25x8
Incline treadmill
10 mins
3/6/22 shoulders/tris
Stair master 10 min
Seated hammerstrength oh
90x12,10
180x6/pullup x 10
230x3/pullup x 10
270x6/pullup x 10 (6 clap 4 regular)
290x6/pullup x 10
300x7
Rear delt machine
70x10
80x10
80x10
Db side lateral
25x12
25x12
25x12
Facepull
55x12
60x12
66x12
Btb shrug
205x10
225x12
Elbows out ext
35x12
35x12
35x12
Tricep pushdown
66x12
66x12
71x11 drop 55x8 drop 44x10 drop 33x12
Treadmill incline 10 min
Feet on big box push-up 50
Pullup x 10
3/7/22 legs
Treadmill 5 min
Leg ext
60x12
80x10
100x10
Hack squat
90x12
140x8
140x8
Incline hyper
12
12
12
Kneeling Ab cable pull down
77x8
88x8
99x8
Seated calf
45x12
90x12
90x12
Standing smith machine calf
90x12
180x12
180x12
Hlr bent knee
12
12
12
Med ball twist
25x12
25x12
Stair master 5 min
3/9/22 bench
Bench
135x12.10
185x6
225x3
205x6
185x8
Incline db
60x10
70x8
Dips
12
45x8
70x8
15
Rock climb Pullup
12
12
TRX push-up 12
12
3/11/22 deadlift 5s
Stair master 5 min
Deadlift
45x12
135x8
225x5
255x5
285x5
305x3 joker
345x2
Sldl on plate 225x5
Hack squat
90x10
110x10
Hlr bent knee
12
12
11
Kneeling ab pull down
60x12
72x12
77x12
82x12
Seated calf
110x10
110x11
Rick climb Pullup 10
Kb swing 40x20
3/12/22 back
Stair master 11 min
Pullup ng12
25x6
45x6
60x6
70x6
Seated cable row
170x8
187x8
192x8
Bb shrugs
315x8
365x8
Seated hammer strength row
110x9
110x19
V bar lat pd
110x10
121x10
Alt db curl
35x8
40x7
Db hammer
30x10
30x12
Treadmill 5 min
3/13/22 oh 3s
Treadmill 8 min
Med ball slam x5
Pullup ng 12
Strict press
45x12
65x8
95x5
115x5
125x3
145x5
125x8
Pullup ng
5
50x3
65x3
80x5
45x8 wg ng
Dips
45x8
70x8
80x8
Bw x 21
Inverted row
12
12
12
Db elbow out ext
30x15
35x12
35x12
Pinwheel db curl
35x10
35x10
35x10
Rear delt machine
80x12
80x12
80x12
Med ball arm push-up switch arm every 10 reps
40+10
Regular
Treadmill 10 min
3/14/22 squat 3s
Treadmill 7 min
Lying ham
80x12
100x12
120x8
Squat
45x5,5
135x5
155x3
175x3
195x5
Leg extension
100x12
110x12
120x12
120x12
45 degree hyper
12
12
12
Hlr bent knee
12
12
12
Swiss ball sit-up ss kb swing
25/45x20
25/45x20
Stair master 5 min
3/15/22 walk
3/16/22 incline bench
Treadmill 5 min
Incline bench
45x15
95x8
135x5
185x6
195x5
185x7
Cg bench
205x6
185x8
Seated cable row
165x10
170x10
187x8
Chin up
12
14
Triceps push down 30 sec rest
55x12,12,12
Facepull rope full extension
44x12
49x12
49x12
Treadmill 10 min
Pullup ng 15
Push-up feet on box 40
Squat to box 30
Pull-up wg ng 12
Push-up cg feet on box 30
Squat to box 21
3/17/22 couch to 5k week 1 day 1
3/18/22 deadlift 3s
Treadmill 7 min
Deadlift
135x8
185x5
235x3
275x3
315x5 belt
365x3 joker
Deficit deadlift 365x1
Sumo 225x5
Step up
25x10
35x10
35x10
Sled pull backward superset prowler push
90x50ft/50ft x 5 rounds
Kb swing 1 arm
45x10
45x10
Toes to bar
10
10
8+5 bent knee
Db slow shrug paused
75x12
75x12
Rock climb Pullup 12
Push-up 40
Plank 60 sec
3/20/22 oh/Pullup 1s
Stair master 5 min
Strict press
45x20
65x12
95x7
115x5
135x3
155x3
Pullup ng
10
55x5
80x3
100x3
55x8 drop set bw x 12 wg
Dips
10
55x5
80x5
100x5
23
TRX body row
12
12
Feet on high box Cg push-up ss side to side Pullup
30/10
30 pike/10
Rear delt machine
80x12
90x10
90x10
Elbows out ext
35x12
35x12
35x15
Seated high row cable rear delt squeeze
44x12
44x12
49x12 ss scapular Pullup x10 + 5 regular
20 mins treadmill
Side planks 2x30 sec
1 arm
Plank 60 sec switch every 15 sec
3/21/22 legs
Treadmill 5 min
Leg ext
80x12,10
100x12
120x12
140x12
Hack squat
90x10
90x10
Lying ham curl
80x10
100x10
120x8
Prowler 90x6
Ss squat to tire 20
Hyper
12
25x10
25x10
Ab pulldown
66x10
77x10
88x10
Treadmill 5 min
Push-up Plank 3x45 sec ss tire squat 10
3/23/22 Bench
Incline bench
45x15
95x8
135x5
185x6
185x6
190x6
Seated cable row
121x10
143x10
165x10
187x8
209x6
No leg drive Cg bench
135x10
155x10
175x10
Chin up
12
15
Triceps push down 30 sec rest
55x12
60x12
60x12
Facepull rope full extension
49x12
49x12
49x
Treadmill 10 min
Pullup wg 12
Push-up 40
Low plank knee taps 3x45sec
3/25/22 deadlift 1s
135x8
185x5
225x5
255x5
285x3
325x5 belt
375x2joker
Step up
25x12
35x12
35x10
Straight leg hanging raise
10
10
10+2 bent knee
Prowler push
110x4x50ft
Hyper 45 degrees
25x10
25x10
25x10
Seated calf/Db slow shrug paused
90x15/85x12
90x15/85x12
90x16/85x12
Kneeling facepull
44x12
44x12
Kneeling Ab pulldown
55x12
66x12
Stair master 5 min
Rock climb Pullup 14
Feet on Box Push-up 30
Plank up down 45s
Rope pull 1 min
[/quote]
3/26/22 cardio
Walk run 1/4 mile
Run 1/4 mile as fast as possible
7 stair sprints
3x45 plank nail the basics
5 minute boxing circuit
2 rounds
Dragon flag
10
10
10
1 arm kb farmers walk
Nonstop 3 mins switch hands every turn
Neck work
3/27/22 upper
Treadmill 5 min
Pullup ng
12
45x6
70x5
100x2
70x6
55x8
Bw x 15 wg
Dips
55x6
90x6
100x6
Bw x30
Oh hammer strength press
180x5
270x6
320x4
270x6
230x8
Seated cable row
143x10
165x8
148x11
148x11
Rear delt machine
70x12
70x12
70x12
Feet on 24 inch push-up side to side
24
20
Slow triceps push-up
10
10
Pullup wg dead hang
10
10
7+5 knee raise
Kb shrug + farmers walk
45x20+ 100 feet x 2
Treadmill 8 min
Stretch it out
3/28/22 dynamic lower
Treadmill 7 min
Box squat
10
45x5
135x3,3
155x3x2
175x5x2
Lying hamstring
110x8
120x8
130x8
130x8
Leg extension
120x12
130x12
130x12
Standing smith machine calf
90x12
110x12
110x12
Side cable twist ss dip grip bent knee raise
6x12/15
6x12/15
7x12/15
Treadmill