5/6/22 deadlift
Treadmill 7 min
Deficit dl
45x10
135x8
225x5
315x3
365x3 belt
415x1
315x8 regular
Prowler push
160x6x50ft
Toes to bar as box squat
10/20
9/20
8 + 20 bicycle hang
Hyper 45 degree
25x10
25x10
25x10
Walking lunge
40 steps/20
Steps
5/7/22 upper heavy
Treadmill 8 min
Pullup ng
15
25x6
50x5
75x5
Dips
45x5
90x5
135x5
90x8
Seated cable row
143x8
165x8
187x8
209x8 pr
Cg bench
135x8
205x6
225x4
Push-up plate on back
25x20
35x20 drop 5
35x20 drop 5
Facepull
66x12
77x12
77x12
Alt db curl
30x10
30x10
Treadmill 10 min all out hill sprints 7.5 incline 30 secs/walk 90 sec
5 min walk
5/9/22 light legs
Lying ham
60x12
80x12
110x12
110x12
Let ext
110x12
120x12
130x12
Kb swing
50x15,15,15
Dip grip bent knee raise
16
16
16
16
Box squat 25/push-up feet on box 30
Box squat 27/plank feet on box 35sec
Box squat 27/plank feet on box 40 sec
Prowler push/pull no stop
60x7x50ft push the pull supersets
Pullup. 12
Treadmill
11 min
[/quote]
5/11/22 back pump
Treadmill 10 min
Pullup 50/push-up 100 challenge in 5:25
16/14/12/8
60/20/20
Seated cable row
110x12
121x12
143x12
Mag grip underhand lat pulldown
110x10
99x12
99x12
Facepull
55x12
60x12
60x12
Db preacher curl 1 arm
25x12
25x12
25x14
Db hammer curl
30x12
30x14+ 3 pinwheel
Prowler
90lb x 6 x 50ft
Med ball push-up/med ball twist
15/12
12/12
12/12
Chin leg raise
2 chin-ups 2 leg raise (8 each)
Mountain climbers 30
Gorilla chin up 6/mountain climber 30
Treadmill 10 min sprit intervals 8.5 incline
5/12/22 push pump
Treadmill 8 min
Incline db
40x12
50x12
Dips
15
15
17
Feet on high box push-up
21
20
20
Elbows out ext tricep
30x15
30x15
30x15
Seated db side lateral
15x12/12/12
Rope tri pushdown
45x12
45x12
45x12
Rock climb Pullup 14/db push-up 25
[/quote]
5/13/22deadlift
Treadmill 7 min
Deadlift
45x10
135x8
225x5
275x3
325x3
375x3 belt
Prowler push
180x4x50 ft
Toes to bar as box squat
10/21
8/21
20 bicycle hang/21
Walking lunge
22 steps
22 steps
Stairmaster 5 min
Push-up feet on box 30
Pullup 12
Stretch
5/14/22 couch to 5k week 2 day 3
Feet on bench push-up 32
Monkey bar Pullup 14
Walk more
My left hip (good one) starting hurting bad yesterday so Iām pleased with this
5/15/22 upper
Treadmill
5 min
Pullup ng
21 to warm up
50x5
75x5
100x4 drop bw x 15
Dips
5
55x5
95x5
145x3/90x5/45x8/bw x 11
Seated row
187x8
209x8
214x6 drop 148x6
Cg inc bench
135x8
185x8
195x5
Push-up plate on back
35x20 drop 5
45x14 drop 10
45x12 drop 10
Band push-up x 25
1 arm Pullup holding band
7 each
7 each
7 each
Rail Pullup fat grip 5
Facepull
65x12
70x12
70x12
Treadmill 12 min
Light legs
Lying ham
70x12
100x
110x12
120x11
Let ext
100x12
110x12
120x12
130x12
Box squat
135x3
185x5x3
Dip grip bent knee raise
16
16
16
17
Kb swing ss box squat
50x15/12
50x15/12
50x15/12
Rock climb Pullup strict dead hang ss feet on box push-up
12/30
10/21
Prowler push/pull no stop
90x50ft each x 4 push the pull supersets
Stairmaster 10 minute intervals
Dead hang Pullup 12
Stretch
5/17/22 couch to 5k week 3 day 1
5/18/22 upper pump
Treadmill 7 min
Dead hang Pullup /push-up
15/30
15/30
12/25
9/21
Seated cable row
143x12
143x12
143x10
Dips
33
17
14
Rock climb Pullup/ diamond push-up
10/15
10/15
Elbows out ext
35x15
3515
35x14
Db z ottoman curl
25x8
25x8
25x8 plus 8 hammer curl
Tri pushdown
50x12 ss 25 push-up
50x12/40x12/30x12 stop set
Prowler
90x6x50 feet then 20 box squat
5/20/22 deadlift
Deadlift
45x10
135x8
225x5
275x3
315x3
365x3
405x2 belt
315x7 belt
Hack squat
90x12
90x12
90x12
Toes to bar 10
Hanging bent knee raise 12
Hanging bicycle 20
Walking lunge
22 steps
22 steps
Ab kneeling pd constant tension
55x12
55x15
66x15
Push-up feet on box 32
Pullup 15
Treadmill 5 min
5/21/22
Couch to 5k week 3 day 3
Pullup ng 12
Push-up feet on bench 33
Bonus 5 mile run
Walk
5/22/22
Treadmill 5 min
Pullup ng
21 to warm up
55x5
80x5
100x2/55x6/45x5/bw x 12 (triple drop set)
Dips reverse pyramid 2 min rest
5
70x5
115x5
90x10
70x11
Seated row
187x8
192x7
148x12
Cg inc bench
135x8
155x5
185x6
165x8
Push-up plate on back
45x18 drop 7
45x17 drop 5
Band push-up 21
1 arm Pullup holding band
7 each
7 each
Facepull
55x15
60x14
60x14
Treadmill 10 min
5/23/22 legs
Lying ham
60x12
90x12
120x10
130x8
Let ext
120x12
130x12
130x12/110x7/90x7
Box squat ss step up
25/12
25/12
25/12
Dip grip bent knee raise/kb swing
17/50x12
16/50x12
16/50x12
Rock climb Pullup ss push-up feet on box
12/34
Med ball twist
25x12
25x12
25x12
Smith machine calf 10 second rest
90x12/12/12/12
Prowler
90x8x50feet
Stairmaster 10 minute intervals
Dead hang Pullup 3 sec pause at bottom 8
Stretch
5/24/22 couch to 5k week 4 day 1
35 push-ups feet on bench
10 pull-ups
Sprints
5/25/22 upper pump
Treadmill 7 min
Pullup dead hang/push-up woke up very sore did 200 push-ups yesterday
12/21
Incline db press
35x15
45x15
55x12
60x12
Inverted row
12
12
14
Hammer strength military press
180x12
200x10
200x9
Chin up
12
12
10
Tri pushdown
45x15
50x15
55x15
Db seated side lateral 10 second rest
15x12,12,10
Treadmill 5 min
5/28/22 couch to 5k week 4 day 3
Walk 5 min
Run 3 min
Walk 90 sec
Run 5 min
Walk 90 sec
Run 3 min
Walk 90 sec
Run 5 min
Walk 5 min
10 Pullup
Run 1 min
50 push-ups feet on bench
Run 1 min
Squat 25
Run 1 min
5 hill sprint
12 Pullup
50 push-up on bench
25 squat
Walk 10 min
5/29/22 upper
Treadmill 5 min
Incline bench
45x15
95x10
135x6
185x5
195x6
175x8
Pullup wg
12
35x8
45x7
55x6
Dip
12
80x8
90x7
100x6 drop bw x 14
Tbar row
90x12
115x12
135x12
Band push-up rest 20 seconds
31/21/18
Rope wide pull to delt w twist (rear delt focus)
30x15
40x15
40x16
5/30/22 Memorial Day Murph 20lb vest
1 mile
Pullup/push-up/squat
10/15/21
10/16/22
11/17/23
9/16/23
7/15/22
6/1620
6/15/20
6/15/20
6/15/20
6/12/15
77/158/206
83/170/218
88/180/230
93/190/242
100/200/254
Just squats left
268
282
300 heck yeah not dead yet
1 mile
53:20
New pr!
Done on day 6 of covid positive
One hour later
De lower
12 min treadmill
Dip grip bent knee raise
4x15
Ssq box squat
155x8x2
Deadlift
225x7x1
Med ball twist ss kb swing
10x15/35x15 x 3
6/1/22 re upper
Treadmill 7 min
Inc db bench w twist
30x15
45x12
55x12
65x12
Pullup/push-up/squat
15/25 feet on box/25
15 rock climb/45 on back 25/25
15 chin/45 on back 25/25
1 arm towel Pullup
8
6
Push-up 45 on back x 25
Seated 1 arm cable row w twist
55x12
66x12
Tri pushdown rest pause
50x15/10/8/7
Seated dumb curl w twist
30x12
30x12
30x12
Stair master 7 min