6/3/22 deadlift
Treadmill 5 min
Sumo deadlift
45x10
135x8
225x5
275x3
315x3
365x3
415x1 belt
315x5
Sled pull
180x4x50ft
Stepup/box squat nonstop
12/12
12/12
12/15
Toes to bar 10
Hanging bent knee raise 12
Hanging bent knee side raise 10
Kneeling ab pulldown 55x15,66x15
Plate pinch 50x20 sec,30 sec
Treadmill 5 min
6/4/22 couch to 5k week 4 day 3
Walk 5 min
Run 20 min
Walk 5
I somehow strained my left oblique
6/5/22 upper
Had to take it light today oblique hurts
Treadmill 7 min
Inc bench
45x15
95x8
135x6
165x6
195x5
205x5
Pullup dead hang
5
25x5
25x5
25x5
25x6
25x6
Seated cable row slow and strict
121x12
121x12
121x12
Elbows out seated db tri ext
30x15
35x12
35x12
Seated slow db side lateral
10x12,12,12
Seated db hammer curl
25x12
25x12
25x12
6/6/22 lower de
Treadmill 5 min
Leg ext
80x12
100x12
110x12
Box squat
45x5
95x5
135x3
185x6x2
45 degreee hyper
10
11
12
Walking lunge
24
22
24
Standing smith machine calf slow and paused
90x12
90x12
90x12
Plank 1 arm alternate ever 10 sec
60 sec
60 sec
60 sec
Dip grip bent knee raise
12
12
12
Stairmaster 7 min
6/7/22 couch to 5k
6/8/22 upper
Treadmill 5 min
Bench
45x20
135x10
185x6
225x5
225x5
Wide grip v Pullup
10
12
12
Dips
10
90x6
100x6
100x6
23+8
Inverted row
15
15
14
Band push-up rest pause
25/15/10
Chin up
12
10
6/9/22 pull
Treadmill 7 min
Pullup
51 in 3 min 28 sec
21/12/11/7
Db row paused
60x12
70x12
80x12
Lat pd vbar slow
110x12
115x12
Db shrug
75x12
80x12
85x12
Seated db curl with twist
25x12
25x12
25x12
Cable curl rest pause
50x15/12
Treadmill 5 min
Push-ups feet on wall 20
6/10/22 deadlift
Treadmill 5 min
Deadlift
45x10
135x5
225x5
275x3
325x3
375x3 belt
Prowler push
90x2x50ft
140x4x50ft
Kb stepup
16 kg per hand x 10
16 kg per hand x 10
Squat to box holding kb
2 8 kb x 20
2 8k x 20
Dragon flag
12
12
12
Plank 45 sec
Plank 45 sec
Stairmaster 5 min
Couch to 5k week 6 day 2 wearing 20lb vest
Walk 5 min
Run 10 min
Walk 3 min
Run 10 min
Walk 5 min
Pullup 10/push-up 25
Pullup 8/push-up 21
Walk 3 min
Squat 50
Bonus run/walk 7 min
6/12/22 upper
Treadmill 5 min
Pullup ng
12
25x5
50x5
75x5
50x7
Bench
45x15
135x5
185x5
225x4
245x1
185x10
Seated cable row
126x10
148x10
170x10
Mag lat pulldown
110x10
115x10
121x9
Facepull
50x12
57x12
57x14
Bb shrug
135x12
225x12
225x12
100 lb tire flip x 50
Treadmill 15 min 3 hill sprints
Pullup 15/push-up 30
Stretch
6/13/22 delts triceps
Treadmill 7 min
Hammer strength milt
90x12.10
180x8
230x8
240x8
250x8
Dips
10
45x8
70x8
90x8
25
Seated db side lateral rest pause
15x12,12,12
Tri pushdown
66x12,12,12
Rear delt pec Dec rest paused
50x12,12,10
Mini band cg push-up feet on box
21
21
16
Mountain climber 25
Treadmill 5 min
Dead hang Pullup 11
6/14/22 squat
Stairmaster 5 min
Box squat
45x10
135x5
185x3
225x2
275x2
135x20
Tire flip
24
30
Sled pull
90x2x50ft
180x4x50ft
200x2x50ft
Kb posture deadlifts
40s x 12
40s x 12
40s x 12
Kb 3d ab
9 x 20
9 x 20
Box squat ss hlr bent knee
25/12
25/12
25/12
Leg extension rest pause
100x12/7/5
Stairmaster 10 min intervals
7/10
Rock climb Pullup 12
6/15/22 bench
Treadmill 5 min
Bench
45x21
95x10
135x5
185x3
225x3
250x2
225x5
155x15
Wg dead hang Pullup
12
12
V Pullup. 10
Push-up plate on back
45x15 drop 10
45x17 drop 3
Inverted row
12
14
1 arm db preacher
20x12
20x12
Db shrug
85x12
85x12
Elbows out ext
30x15
30x15
Treadmill 10 min
Pullup 12
6/16/22 couch to 5k
Walk 5 min
Run 22 min
Walk 5 min
7 Stair runs
1 min shadow box
25 Jumping jacks
6/17/22 deadlift
Treadmill 5 min
Deficit deadlift on 2 inch
45x12
135x8
225x5
275x3
325x3
375x2 belt
395x1
325x5
Prowler sled superset
Push then pull
140x50 each way
160x50 each way
170x50ft each way
Tire flip ss box squat
10/25
10/25
Toes to bar 8
8
Rock climb hlr bent knee
12
12
Med ball twist
15x15
15x15
Med ball trusther throw ss plank
15x10/plank alt hand leg 80 sec
15x10/shouter tap plank 30 plus 20
Mountain climber
Walking lunge ss sprint ss walking lunge ss sprint
24/50 feet sprint/22/50
Feet sprint
Stairmaster 7 min
Rock climb Pullup 12
Side to side push-up 20
6/18/22 couch to 5k
Walk 5 min
Run 25 min
Walk 5 min
6/19/22 upper
Treadmill 5 min
Wg ng Pullup
12
25x6
50x6
40x8
30x10
Dips
10
45x5
70x6
55x8
45x10
Seated cable row slow
121x12
143x10
126x12
Seated db side lateral ss db oh press
15x12,12
15x12,12
15x12, 20x12
Plate on back push-up
25x25
25x10
Plate fell off 20 more
45x17 drop 5 more
Elbows out ext ss db hammer curl
30x12/30x12
30x12/30x12
30x12/30x12
Treadmill 15 min
Rick climb Pullup 17
6/20/22 lower
Treadmill 5 min
Box squat ss step up
50/15
50/15
Power clean
95x5,5,5
Kb swing
24 kg x 12
24 kg x 12
24 kg x 12
Leg ext double drop
110x12
100x12
90x10
Lying ham
100x12
100x12
Seated calf
80x12,12,12
Dip grip bent knee raise
12,12,12
Ab wheel
12
12
Prowler
90x4x50feet nonstop
Stairmaster 8 min
6/21/22 couch to 5k
Walk 5 min
Run 25 min
Run 7 stairs
3 min nonstop shadow box/jumping jacks
1 min run
Walk 15 min
6/22/22 bench
Treadmill 5 min
Incline bench
45x15
65x10
105x6
145x5
190x5
195x5
200x4
Db bench w twist
60x10
65x10
70x10
Db row
65x12
65x12
70x12
Chin up 12
Face pull
55x12
55x12
60x12
Tricep pushdown
60x10
50x12
50x15
Dips
15
15
20
Cable side lateral
20x12,12,12
Treadmill 5 min
6/22/22 arms
Stairmaster 11 min
Pullup push-up squat
12/25/25
Db alt curl
25x12
35x10
40x8
Cg bench
135x12
155x10
175x10
Db hammer
40x10
40x10
Elbows out ext
35x12
35x12
1 arm Preacher db
20x12
20x12
Tricep oh rope ext
35x25
45x15
45x15
Stairmaster 10 min
6/24/22 deadlift
Stairmaster 5 min
Trap bar deadlifts
5
+90x8
+145x5
+180x5
+230x5
+270x5
Prowler
+180x4x50 ft
Sled backward
+180 x 4 x 50ft
Kb suitcase deadlift
100x8
100x8
100x8
Hlr bent knee
12
12
12
Ab kneeling pulldown
50x21
60x21
Kb 1 arm farmers walk
40x150 feet each
50x150 ft each
Treadmill 12 min
6/26/22 chest
Treadmill 7 min
Clapping push-up ss Pullup
5/5
5/5
Inc bench
45x10
100x7
145x3
185x1
205x6
195x7
Ng Pullup kb
45x6
65x6
45x7
Dips
90x6
70x10
Db flat bench w twist
80x10
85x10
1 arm leaning db side lateral
25x12
25x12
Pike push-up 25
Higher pike push-up 16
Treadmill 15 min