8/2/22 couch to 5k week 3 day 1
8/3/22 oh 3s
Treadmill 5 min
Mobility
Strict press
45x12
65x5
85x5
105x5
115x3
135x7
Pullup ng
10
35x3
45x3
55x5
Dips
5
35x5
45x5
55x7
Inverted row
12
12
12
Elbows out ext
35x12
35x12
35x12
Alt db curl
30x10
30x10
30x12
Wg lat pd paused
88x12
88x12
Treadmill 12 min
8/4/22 couch to 5k week 3 day 2
8/5/22 deadlift 3s
Treadmill 7 min
Mobility
Squat 25
Step up 10
Deadlift thick bar
45x12
135x8
205x5
255x3
285x3
315x8 belt
Lunge walking
20
20
20
20
Kb swing
44x12
50x12
50x12
Hlr bent knee
12
12
12
Prowler pushing
6x90x50ft
1 arm plank switch every 10 sec
60 sec
60 sec
60 sec
8:7:22 bench. 1s
Clapping push-up 2x5
Plyo Pullup 5,8
Bench / bpa x 11
45x15
95x5
135x5
165x5
195x5
215x3
240x4
Joker 255x2
3 sec paused bench
210x5
210x5
210x5
Seated cable row
121x12
143x10
165x10
165x10
170x10
Feet on box banded push-up
Mx25
Mx21
Mx19
Chin up
12
12
10
Rear delt machine no grip
60x12
70x12
70x11
Elliptical 10 min
Rock climb hang
60 sec
8/8/22 squat 1s
Stairmaster 5 min
Mobility
Power clean 95x5
Squat
95x5
135x5
175x5
205x3 belt
225x4 wraps
Lying ham curl
100x10
110x10
120x10
Med ball step up
18x10
18x10
18x10
Kneeling ab pulldown
66x10
77x10
88x10
Standing calf
90x10
90x10
90x10
Stairmaster 5 min
8/9/22 couch to 5k week 4 day 1
8/10/22 oh 1s
Treadmill 7 min
Mobility
Strict press
45x12
65x8
85x5
110x5
120x3
140x5
Pullup ng
10
45x5
55x3
65x7
Elbows out tricep rest pause
45x12/8/5
Db hammer curl
40x10/7/5 rest pause
Tbar row
B+110x12/8/7 rest pause
Face pull
40x12
45x12
50x12
Treadmill 10 min
8/11/22 cardio
Treadmill 12 min
Stairmaster 10 min
8/12/22 deadlifts 1s
Treadmill 5 min
Mobility
Deadlift
45x10
135x5
185x5
225x5
275x3
300x3
335x3 belt
385x2
Walking lunge
20
20lb x 22
20lb x 30
Cable pullthru booty
50x10
50x12
50x12
Ab wheel ss box squat
10/10
10/10
12/12
12/12
Rock climb Hlr
12
12
Stadium sprints 10
8/13/22 hike 2 hours
8/14/22 bench
Mobility
Plyo push-up off blocks 2x5
Bench
45x10
95x5
135x5
185x5
225x3
175x21 bodyweight
Paused bench 3 sec
175+ 2ch x 5
185+ 2ch x 5
185+ 2ch x 5
Inc bench
185x5
190x5
Db row
80x8
100x7
70x20
Gymnast Chin up bicep
10
10
1 arm chin up holding a band 5
Block push-up rest pause
35/15/15
25/15/11
Band facepull
Px12
Px12
Px12
8/15/22 box squat
Treadmill 5 min
Mobility
Box squat
5
45x5
135x5
185x3
235x2
255x2 belt
155x20
Lying ham curl
100x10
110x10
120x10
Leg ext triple drop 10 second rest pause
110x12/9/8/7
Seated calf rest pause 10 sec rest
80x15/15/15
Kneeling ab pulldown
88x10
88x10
88x10
Prowler 8x90x50
Stairmaster 7 min
8/16/22 couch to 5k week 4 day 3
8/17/22 upper
Treadmill 5 min
Mobility
Seated hammer strength press
90x12
140x8
180x5
230x3
270x5
160x20
Pullup wg ng
5
45x5
55x5
55x7
Vbar lat pulldown
143x7
121x12
Elbows out ext
30x12
30x12
30x12
Db hammer curl
30x12
30x12
30x12
Db wrist
30x15
30x15
8/21/22 oh week 1 strong 2 lean 20
Rear delt machine
30x12
50x12
60x12
70x10
Oh strict press/Pullup ng
45x10/10
95x5/10
135x3/10
155x5/10
95x16+4/14
Dips
12
12
15
Tri pushdown
50x12
60x12
70x12
Db shrug
85x12
90x12
90x12
Seated cable row
121x12
143x10
143x10
Feet on wall push-up 12/push-up 12/cg push-up
Pullup12
8/22/22 couch to 5k week 1 day 1
8/23/22 legs
Treadmill 5 min
Mobility
Leg extension
60x20
70x20
70x20
70x20
Box squat
25
25
25
25
Kb swing
20kgx12
20kg x 12
20kg x 12
Lying ham
110x8
120x8
130x8
Seated calf
80x15
80x15
80x15
80x15
80x15
Ab kneeling pulldown
60x12
70x12
77x12
Dip grip bent knee raise
12
12
12
Stairmaster
8/24/22 bench strong 2 lean 20
Week 1
Treadmill 5 min
Mobility
Clapping push-up
2x5
Bench
45x10
95x5
135x5
185x3
225x3
245x3
135x20
Db row
80x10
90x10
100x10
Cg bench incline slow negative / chin up paused
135x7/10
155x7/10
175x5/10
Puke push-up feet on box handles (handstand push-up progression)
12
12
Side to side 12 harder
Db hammer curl
35x10
45x8
50x6
8/25/22 couch to 5k week 1 day 2
8/26/22 sumo deadlift strong 2 lean 20 week 1
Treadmill 5 min
Mobility
Sumo deadlift
45x10
135x5
185x5
225x3
275x2
315x5 belt
205x20 like a boss
Walking lunge
20
15x20
15x20
15x20
Lying hamstring curl power
120x7
125x7
130x7
Hlr bent knee
12
12
12
12
Prowler sprint
6x90x50ft
Plate pinch
50x45sec
50x45 sec
50x50 sec
Stairmaster hiit 5 min
Db wrist 35x20
8/27/22 oh strong 2 lean 20 week 2
Rear delt machine
30x12
50x12
60x12
70x10
Oh strict press
45x10
65x10
95x5
135x3
160x3
100x16+4 rest pause
Pullup ng
10
35x8
45x7
55x6 drop x 8
Dips
12
45x10
70x8 drop 8
Seated cable row reverse pyramid
170x8
165x10
153x 12
Db shrug
100x10
100x10
100x10
Db side lateral
20x12
20x15
20x15
Treadmill walk 10 incline 10 min
Rock climb Pullup 12
Feet on wall push-up 15/push-up 15
8/28/22 squat
Treadmill 5 min
Mobility
Leg extension
60x20
70x20
80x20
80x20
Box squat
135x5
185x3
225x3
255x2
Db front squat box 50x20
Bulgarian split squat
6
8
8
Sled pull
90x2x50ft
140x2x50ft
Seated calf
90x5x15
Dip grip bent knee raise
15
14
14
Plank shoulder tap
45 sec
45 sec
Stairmaster
5 min
8/29/22 couch to 5k week 2 day 1
8/30/22 bench
Treadmill 5 min
Mobility
Plyo push-ups 2x5
Inc bench
105x8
135x5
185x2
205x4
185x6
165x8
Cg bench
225x3
185x8
155x20
Chin up
12
12
12
Facepull rope
50x12
50x12
50x12
Db hammer curl ss lying db tri ext
40x12/40x12
40x12/40x12
9/1/22 couch to 5k week 2 day 2
9/2/22 deadlift week 2
26/22 sumo deadlift strong 2 lean 20 week 1
Treadmill 5 min
Mobility
Sumo deadlift
45x10
135x5
185x5
225x3
275x2
325x5 belt
225x20 like a boss
Walking lunge
20
15x20
15x20
15x20
Prowler sprint
90x2x50ft
140x2x50ft
Db shrug
90x12
100x12
100x12
Hlr straight leg
10
10
8
Plate pinch ss db wrist
50x45sec/30x15
50x50 sec/30x20
Hill sprints 5
9/3/22 couch to 5k week 2 day 3
9/4/22 505 push-ups in 49 mins
20 mins rest Then
strong 2 lean 20 week 3
Pullup ng
12
35x6
50x6
60x5
70x5 drop bw 10
Hammer strength oh seated
90x10
180x7
230x5
270x4
180x12 rp 4 rp 4 dropset 140x8 burnout
Inverted row
12
12
12
Dips
12
45x7
70x7 drop 7 rp 5
Rear delt machine no grip
70x12
80x12
70x
Seated Db side lateral
20x12
20x11
9/5/22 legs
Treadmill 7 min
Mobility
Leg extension
70x12 warmup
70x20
80x16
90x14
Bulgarian split squat
10
10
10
Box squat30
Sled pull
90x2x50ft
140x2x50ft
160x2x50ft
Lying hamstring curl
100x10
110x10
110x10
Seated calf
100x4x15
Ab wheel
10
10
11
Stairmaster 5 min