9/7/22
Treadmill 5 min
Mobility
Plyo push-ups 2x5
bench/bpa x 10
45x15
95x8
135x5/Pullup 12
165x5
195x3
230x3
245x2
160x12/5/3 (20 rep rest pause)
Inc cg
135x5
155x5/Pullup ng x 10
175x5
Chin up
12
12
12
Pike push-up /box squat/chin up
12/12/8
14/12/7
Facepull curl bar
55x12
55x12
55x12
Rock climb Pullup 10
9/9/22 deadlift
Treadmill 5 min
Mobility
deadlift
45x10
135x5
185x5
225x3
275x2
335x3 belt
375x3 belt
Walking lunge
42
44
42
Db shrug
90x12
90x12
90x12
Rock climb Pullup 12
Cg push-up 25
5 min tabata boxing
9/10/22 couch to 5k in hiking trails plus more
9/11/12 oh
Treadmill 7 min
Seated hammer strength milt
90x12,10
140x8
180x5
230x3
270x6
275x6
280x6
Pullup wg
10
25x6
35x6
45x6
Cg bench
185x6
195x6
205x6
Db side lateral
20x12
20x12
25x12
Elbows out tricep
35x12
40x12
Tricep pushdown
66x8
71x8
face pull
61x12
61x12
66x12
9/12/22 de lower
Treadmill 5 min
Mobility
Box squat
145x8x2
195x2
Stepup
10
25x10
25x10
Lying ham curl
110x8
120x8
125x8
130x8
Hlr toes to bar
8
7
Bent knee 10
Plank shoulder tap
60 seconds
60 seconds
9/13/22 couch to 5k
9/14/22 bench
Treadmill 5 min
Mobility
Bench
45x12
95x8
135x5
185x3
225x2
245x2
225x5
205x7
185x10
Seated cable row
165x8
187x8
170x10
Inc db w twist
70x10
75x8
Chin up
14
11
Push-up 26
9/15/22 couch to 5k morning
Lunch time
Incline bench
45x12
95x8
135x5
175x3
205x3
225x3
205x5
185x7
Db row
90x8
110x8
90x12
Feet on bench side to side push-up
20
20+2
1 arm chin up holding band
5
5
Facepull
Px15,15,15,15
9/16/22 deadlift
Treadmill 5 min
Mobility
Deadlift
45x10
135x5
225x5
275x3
315x2
365x1
405x2 belt
425x1 belt
315x5 belt
Bulgarian split squat
8
15s x 8
15s x 8
Box squat 20
Swiss ball sit-up
25
10x25
10x25
10x25
Pullup 10
Db shrugs
95x12
95x12
95x11
Push-up 26
9/17/22 couch to 5k
9/18/22 upper power
Stairmaster 5 min
Mobility
Plyo push-up 5
Pullup ng 15
Plyo push-up 5
Wg ng Pullup
35x5
50x5
70x5
Archer Pullup ng wg
10
10+1
Dips
12
45x10
55x8
70x7
Oh hammer strength press
180x10
200x10
220x11
Tbar row
B+135x10
145x10
155x10
Elbows out seated ext ss db alt curl
30x12/10
30x12/10
30x15/11
Db side lateral
20x12
20x12
20x12
Rope facepull
55x12
55x12
Treadmill 7 min
Pullup ng 15
Push-up 33
9/19/22 legs power
Stairmaster 5 min
Mobility
Power clean
95x5
115x5,5,5
Box squat
135x5
155x5
175x7
Walking lunge then 5 deep knee bends
20
22
20
Leg ext
100x12
110x12
120x12
45 degree hyper
10
10
10
Bent knee raise dip grip
10
10
10
Lying ham curl
110x10
120x10
Swiss ball sit-up
50/30/20
9/20/22
Hiking 2 hours
9/21/22 bench
Incline bench
205x6
185x8
Db row
100x8
110x8
100x10
Feet on bench push-ups side to side
22
2 chain x 20+2
1 arm chin up holding band
6
6
Facepull
Px16
Px16
Px16
9/22/22 weighted vest walk 30 min
9/23/22 deadlifts 5
Stairmaster 5 min
Mobility
Deadlift
225x5
255x5
285x7
335x2 belt
375x2 easy belt
Bulgarian split squat
15s x 8
15s x 8
15s x 8
45 degree hyper
10
35x8
35x8
Db shrugs
90x12
100x12
100x12
Swissball sit-up
101 nonstop
Rock climb Pullup 10
Rock climb bent knee raise 12 ss med ball twist 20x12
9/24/22 couch to 5k week 5 day 1
9/25/22 oh
Stairmaster 5 min
Mobility
Oh hammer strength press
110x12
180x8
230x6
270x5
320x5
290x8
Pullup ng
16
45x5
60x5
75x5
Archer ng Pullup 12
Dips
12
75x6 dropset 30 sec rest 50x8 drop 30x10
Seated cable row
143x10
148x10
153x11
Elbows out ext/db hammer curl
35x12/35x10
35x12/35x10
35x12/35x10
Rear delt machine no grip
60x12
70x12
70x12
9/26/22 squats 3s
Stairmaster 4 min
Mobility
Power clean
45x5
115x3,3
135x3
Squat
45x5
135x5
175x3
195x3 belt
215x2 belt
Lying ham curl
120x8
130x8
140x7
Swissball sit-up
102
Standing calf
90x12
90x12
90x12
9/30/22 deadlift 3s
Stairmaster 5 min
Mobility
Deadlift
135x5
225x3
275x3
315x7 belt
365x2
425x1
Bulgarian split squat
10
15s x 10
15s x 10
15s x 10
Hlr bent knee
12
12
10
Swissball sit-up
50
15x27
15x23
Rock climb Pullup 14
10/2/22 oh/Pullup 1s
Treadmill 7 min
Mobility
Pullup ng
20
50x5
70x5
90x4
100x4
Archer Pullup 14 + 2
hammer strength press
180x8
270x5
340x5
290x8
Seated cable row
153x12
170x10
187x8
Archer push-up
20
18
16
Rear delt machine
60x12
70x12
80x10
Dips
15
16
18
Treadmill 16 min 9 incline
Clapping Pullup 7 +7
10/3/22 squat 1s
Stairmaster 5 min
Mobility
Squat
65x5
95x5
135x5
Box squat 155x5
175x3
195x5
Lying ham curl
120x8
130x8
140x8
Walking lunge ss Swissball sit-up
20/18x50
22/18x31
30/18x31
Med ball twist
18x12
18x12
18x12/kb around the world 40x20
Prowler
6x90x50ft
Bike 5 min
Pull-ups 12
Push-up feet up on bench 30
10/5/22 incline
Treadmill 5 min
Inc bb
45x15
95x8
135x5
185x3
215x4
195x6
Db row
105x10
110x8
115x6
Db flat bench w twist
70x10
80x10
Ng sternum Pullup
12
12
Tricep bar pushdown
55x12
66x12
66x12
Db hammer curl
35x12
45x8
45x8
10/6/22 couch to 5k
10/7/22 deadlifts
1s
Treadmill 5 min
Deadlift
45x10
135x8
225x3
275x3
325x5 belt
365x2
415x1
435x1 lost grip at top annoyed
315x7
Db shrug
85x12
90x12
90x12
Hack squat
90x8
110x8
110x8
Hlr ng bent knee
10
10
10
Swissball sit-up
Med ball 18x100
Med ball twist
18x15
10/10/22 squat 5s
Treadmill 5 min
Mobility
Power clean
65x5
85x5
105x5
125x5
135x5
Squat
85x3
135x5
185x5 belt wraps
225x5
275x2 paused
Rdl db
75x8
85x8
85x8
Ab wheel
10
10
10
10
10
Smith machine calf
90x12
140x12
140x12
Bike 5 min
10/11/22 walk
10/12/22 bench 5s
Treadmill 5 min
Mobility
Bench
45x15
95x5
135x5
165x5
185x5
205x10
225x3 3 sec pause
Inc cg
135x8
155x7
175x6
Bb shrug
225x10
245x10
255x10
Elbows out tri ext
35x12
35x12
35x12
Seated cable row
143x10
148x10
153x10
Facepull
44x12
49x12
49x12