3/29/22 cardio
20 minutes treadmill
Wg ng Pullup 15/15
Hlr bent knee 12/12
Feet on box push-up 30/30
Plank Jack/mountain climber 2x45 sec
Box squat 30
Bike 10 min
3/30/22 bench
Treadmill 5 min
Bench /clapping push-up 3x5 during warmups
45x20
95x10
135x5
185x5
225x4
245x3
225x5
Inc cg fat grip
135x5
185x5
195x5
175x7
Wg Pullup
12
12
Vx10 + 2
Tbar row
90x12
115x12
140x12
Elbows out ext
35x12
40x12
40x12
Seated facepull rope
44x12,12,12
Standing cable curl
44x10
49x10
55x10
Sled/prowler 4x90
1 arm plank switch ever 10
Sec
45 sec
60sec
4/1/22 deadlift
Treadmill 5 min
Deadlift
45x12
135x8
225x5
275x3
325x3 add belt
375x3
Sled/prowler
90x50ft/90x50 ft
140x50ft/50
160x50ft
180x2x 50feet just sled pull
45 degree hyper
25x12
35x12
35x10
SeAted calf
80x20
80x20
80x20
Kneeling ab pulldown
66x12
77x12
88x12
Hlr toes to bar
10
10
4/3/22 upper
Treadmill 5 min
Pullup ng
15
45x6
70x6
50x8
Bw x 18wg
Dips
50x8
75x6
105x6
Bw x32
Rear delt machine
80x12
80x12
80x12
Cg speed bench
135x3
155x3
185x4x3
Seated cable row
121x12
143x12
165x12
Feet on 36 inch box push-up side to side 1 min rest
40
35
32
Pullup wg dead hang
11
10+bicycles x 10
Db shrugs
85x12
85x12
Treadmill 15 mins
4/4/22 de lower
Box squat
10
45x5
135x
185x8x2
Trap bar deadlift
Bar plus 90x5
Bar plus 180x5
Bar plus 180x5
Lying hamstring
110x10
120x10
130x9
Leg extension
120x12
130x12
140x12
Side cable twist ss dip grip bent knee raise
6x12/15
6x12/15
7x12/16
Prowler 4x90x50ft nonstop
Stretch
4/6/22 bench fat grip
45x20
95x10/clapping push-up 3x 5
135x5
185x5
225x5
250x3
225x5
Inc cg fat grip
135x5
185x5
195x5
Wg Pullup
14
12
Vx10 + 2
Hammer strength lat
90x12
110x12
120x12
Elbows out ext
40x12
40x12
40x 12
facepull bar
44x12
55x12
55x12
Seated cable curl
30x12
30x12
Push-up 50
Chin up 8
Stretch
4/8/22 deadlift
Treadmill 5 min
Deadlift
45x12
135x8
225x5
315x3
365x1 belt
405x1
425x1
315x5
Walking lunge
20steps
20 steps
22 steps
Hlr bent knee
12
12
12
Ab kneeling pulldown
71x12
82x12
82x12
Standing calf
90x12
140x12
140x12
Plate pinch
2x25 x 35 sec
2x25 x 35 sec
Incline hyper 45 degree
12
12
5 min treadmill
40 push-up
10 Pullup
20 squat
40 flutter kicks
4/10/22 upper
Treadmill 5 min
Pullup wg ng
10
45x8
70x5
90x4
Bodyweight x 30/15
Dips
6
70x6
90x6
115x6
Bw x 25/14
Seated cable row
148x8
170x8
192x7
Db bench
60x12
70x12
75x8
Clapping Pullup ss explosive push-up
10/25
8/20
7/20
Rear delt machine
70x12
80x12,10
Treadmill 10 min 8.5 incline
Finisher
Feet on high box cg push-up 50
Chest to bar Pullup 11 bicycle x 20 hanging bent knee 10 nonstop
Feet on high box cg push-up 30
Chest to bar Pullup 7 bicycle 12 handing bent knee 8 no stop
4/15/22 deadlifts 5s
Treadmill 5 min
Deadlift
115x10
135x5
225x5
275x5
315x7
Walking lunge
5x22 steps
Pull-up push-up squat circuit
10/20/20 x 5 rounds
Prowler sprint
50x10 my guess is 50 feet each no rest
5 min boxing Circuit
Proceed to cough up mucus 10 mins straight
- first workout in 5 days
Battling the cold from hell
4/17/22 upper
Pullup ng
10
25x5
37.5x5
50x5
Dips
10
25x5
10
10
Push-up with plate on back/db squat
10x20/15x10
25x20/15x12
25x20/15x12
Db hammer curls ss feet on table push-up
15x20/20
15x20/20
4/19/22 upper
Treadmill 5 min
Seated hammer strength military press
90x15
140x8
180x8
270x3
300x6
270x8
Pullup ng wg
10
45x6
55x6
35x8
Dips
10
35x8
35x10
Bw x 21
Seated cable row
165x6 acclimation
209x6
192x8
Rear delt machine rest pause
80x12/8/8
Side db lateral 30 second rest
20x12/12/12
Feet on ledge push-up cg ss dip grip bent knee
27/15
21/12
4/24/22 shoulder back
Treadmill 7 min
Hammer strength military press
90x10
180x6
230x3
270x2
320x6
290x8
270x8
Pullup ng
10
45x5
70x8
55x10
Bw x 21
Seated cable row
187x8
170x10
153x12
Rear delt machine drop set
70x10/60x10/50x10
Db side lateral rest pause
25x12/8/7
Treadmill 11 min
1 arm Pullup holding band 5
L sit raises dip bar x 5
Feet up push-up 32
Stretch
4/25/22 legs pump
Treadmill 10 min
Lying ham
60x12
80x10
120x8
130x8
Leg ext
100x12
110x12
110x12
Seated calf 100 reps rest pause
45x100
Dip grip bent knee raise
15
15
15
Ab pulldown kneeling
77x10
77x11
77x11
Prowler sprint
90x6 (5 sec rest) then 20 deep box squats
Stair master intervals 8 min
Side to side push-up 20+5
Pullup 10
4/26/22 couch to 5k week 1 day 2
4/27/22 upper b
Treadmill 5 min
Incline push-up
45x15
95x8/clap push-up 5
135x5/clap push-up 5
185x3/clap push-up 5
215x2
195x6
185x6
Cg bench
225x4
195x8
Chin up
15
12
Clap Pullup 10
Elbow out ext
40x12
40x12
40x12
Db hammer curl
30x12
30x12 +2 db curl
30x12
Mag grip lat pd
66x15
77x15
Prowler
6x70lb nonstop
Treadmill
5 min
Push-up 60
Pullup 12
Ab circuit
4/28/22 couch to 5k week 1 day 3
4/29/22 lower
Treadmill 7 min
Deficit deadlift on Olympic 25
135x10
225x5
275x3
325x1
375x3 belt
325x5
Kb step up
12 KG X 12,12.12
Box squat ss hlr toes to bar
20/10
20/8
20/7 plus 10 hanging bicycles
Prowler
90x2
140x4
Seated calf
90x15,16.17
Stair master 5 min interval
4/30/22 couch to 5k week 2 day 1
5/1/22 upper
Treadmill 7 min
Wg ng Pullup
12
35x6
60x6
80x5
50x8
Hammer strength seated military press
180x8
270x8
290x7
Seated cable row
143x10
165x10
187x8
143x12/6/5 rest pause
Dips
33/14/9 rest pause
Db side lateral seated and strict rest pause
10x15/12/13
Vbar slow lat pulldown
88x12
99x12/7 rest pause
1 arm leaning db shrug
65x12
65x12
Treadmill 12 min
Side to side push-up 26 rest pause push-up 20/10
5/2/22 legs
Treadmill 7 min
Lying ham
60x10
80x10
100x10
110x10
Let ext
100x12
110x12
110x12
Kb swing
40x15
40x15
45x15
Dip grip bent knee raise
15
15
15
45 degree hyper
12,12,12
Box squat 25/push-up feet on box 25
Box squat 25/plank feet on box 30 sec
Box squat 25
Ab crunch machine
4pl x 20
5pl x20
5pl x 20
Stair master
11 min
Stretch
5/3/22 bench 5s
Treadmill 12 min
Bench
45x12
95x10
135x8
185x5
205x5
225x6
245x3 joker
Dips slow and strict
10
45x8
55x8
70x8
90x7
Push-up side to side feet on box/rock climb Pullup
20/12
20/12
18/10. + bent knee raise 8
Rope tri pd
50x12
50x12
50x10
TRX plank ss floor push-up
30 sec/15
30 sec/12
5/4/22 back pump
Treadmill 10 min
Pullup
12,12,12
Db row
70x12
70x12
70x12
Seated cable row
110x12
121x12
121x12
Mag grip underhand lat pulldown
88x12
99x12
99x12
Facepull
55x12
55x12
55x15
Db preacher curl 1 arm
25x12
25x12
25x12
Db hammer curl
30x12
30x12
Med ball push-up
20/15/12
Lying leg raise/side crunch/plank push-up
12/12/1 min x 2 rounds
Mountain climbers 30/Hindu push-up 10
Stretch
5/5/22 push
Treadmill 12 min
Seated milt press hammer strength
90x12
180x10
200x10
200x10
Dips
35 pr
20
16
Feet on high box push-up
21
17
Pike push-up 15
Tri pushdown rest pause
40x30/16/15/15
Seated db side lateral rest pause
15x12/12/12
Elbows out tricep ext rest pause
30x12/12
Pullup 10