10/13/22 walk
10/14/22 deadlifts 5s
Treadmill 5 min
Mobility
Deadlift
45x10
135x5,5
225x5
275x3
305x7 belt doh
355x1 belt doh
405x1 belt over/under
Bulgarian split squat
6
20x8
20x8
20x8
Sled backwards pull
120x6x50ft no rest
Tire sim flip
100x12
Hlr ng bent knee
10
10
10
10 ss med ball twist 12x10
10/16/22 upper
Treadmill 5 min
Mobility
Pull-ups ng
15
35x5
70x3
100x3
70x5
60x7
50x8
Hammer strength military press
180x5
270x7
250x10
230x12
Tbar row
135x8
180x8
200x8
Dips
12
45x8
60x7
Db hammer curl
35x10
40x10
40x10
Db side lateral
15x12
20x12
25x12
Archer push-up
24
20
Free runner 7 min
10/17/22 legs
Stairmaster 8 min
Lying ham
80x8
100x8
130x8
145x7
Box squat
46x5
135x5
185x6
205x6
215x6
Rdl db
90x7
90x8
90x8
Seated calf.
100x12
110x12
120x12
Smith machine calf
110x12
130x12
Stairmaster 5 min
10/19/22 back/grip/light abs
Stairmaster 5 min
Pullup wg
15
45x6
50x6
55x6
Seated cable row
165x6
187x6
192x6
Lat pulldown
143x7
148x7
Btb bb wrist fat bar
135x8
155x8
155x8
Db wrist
40x14
40x15
Dragon flag
10
10
10
Swissball sit-up
15x20
15x21
Pullup wg
17
10/20/22 chest/tris
Treadmill 7 min
Mobility
Inc bench
45x12
95x10
135x6
175x3
195x1
205x5
205x5
205x5
Db bench w twist
85x8
85x8
Dips
80x6
80x6
Elbows out ext
35x12
40x12
40x12
Tricep pushdown
55x10
60x12 ss cg push-up 21
Elliptical 7 min
10/21/22 deadlift traps abs
Stairmaster 5 min
Deadlift
45x10
135x5
225x5
315x3
365x5 belt
385x5 belt
Db shrug
90x12
90x12
95x12
Hlr bent knee
11
11
11
Kneeling ab pulldown
60x12
75x12
90x12
Trx push-up plank
50 sec
60 sec
10/23/22 delts biceps
Treadmill 10 min
Mobility
Oh strict press
45x12,10
95x6
135x6
145x5
150x3 joker
135x7
Chin up 1 min rest per set
10
10
10
10
10
Chest underhand pull standing like face pull but to chest
55x12
66x12
66x12
Dips 1 min rest
12
12
12
12
12
Db hammer curl
35x12
35x12
35x12
Rear pec deck rear delt
70x12
70x12
70x12
Treadmill 10 min
10/20/22 squats 3s
Stairmaster 7 min
Mobility
Box squat
45x5
135x5
185x5
215x5
245x5 belt
Lying hamstring curl
130x8
140x8
140x7
Leg extension
120x12
120x12
120x12
Walking lunges 15s x 40
Seated calf
90x12
115x12
115x14
10/26/22 incline bench 3s
Stairmaster 5 min
Incline bench
45x15
95x8
135x5
170x3
195x3
220x3
Cg bench
135x8
185x8
205x7
Seated cable row
148x10
170x10
175x10
Db side lateral
20x12
20x12
20x12
Db tricep elbows out ext
30x15
35x15
35x15
Archer ng Pullup
Ss archer push-up
14/20
12/20
10/28/22 deadlift 3s
Stairmaster 5 min
Mobility
Deadlift
45x10
135x5
225x5
275x3
325x7 belt
375x3 joker easy
Bulgarian split squat
8
20s x 8
20s x 8
Sled pull backward
180x4x50ft no rest
Hlr bent knee ss swissball sit-up
12/25
12/25
12/30 then med ball twist 15x15
10/30/22 upper
Stairmaster 5 min
Pullup ng
22
16
45x5
80x3
100x3
55x7
Seated hammer strength military press 330tm
180x5
270x5
300x7
270x10
Inverted row/archer push-up
12/20
12/20
14/18
Db side laterals
20x15
25x12
25x12
Alt db curl
25x10
30x10
30x10
Rear delt machine
70x12
80x12
80x12
Elliptical 5 minute machine gun hiit
20 seconds all out/10 sec moderate
Switch front to back every minute
10/31/22 squats 1
Stairmaster 5 min
Box squat
10
45x5
135x5
185x3
205x5
225x3
255x3 Belt
275x2 joker
Power clean
115x3,3,3,3,3
Leg ext
110x12
110x12
120x12
Lying ham curl
130x8
140x7
140x6
Standing calf smith machine
90x12
110x12
120x12
120x12
11/2/22 bench 1s
Stairmaster 5 min
Bench/bpa x 10
45x20
95x10
135x5
185x5
215x3
235x5
255x2 joker
Seated cable row
165x8
187x8
192x8
Inc db press w twist
70x10
75x8
75x10
Rock climb pullup
12
12
Dips
12
35x12
Facepull
50x12
55x12
60x12
Feet on box push-up 36 ss box squat 21
11/4/22 deadlift 1s
Stairmaster 5 min
Deadlift
45x10
135x5
225x5
275x3
315x3
345x5 belt
405x2
455x1
405x3
Walking lunge
20
20
20
Kb snatch
16kg x 10,10,10
Hlr
12
12
12
11/6/22 upper reload
Wg pullup 12
Archer Pullup
12
12
12
Rear delt machine
70x12
70x12
70x12
Hammer strength military press
140x10
200x5
230x5
270x7
200x12
Dips
20
11/7/22 deload squat
Box squat
15
45x5
135x5
185x5
135x5
Weighted vest 40 x 21
40x21
Ghr
8
8
8
8
Stepup
12
Weighted vest 40x12
40x12
Dragon flag
10
10
10
10
10
Weighted vest walk
40 x 5 min
11/10/22 bench 5s
Stairmaster 5 min
Mobility
Clap push-up 10
Bench/bpa/chin up
45x20
95x8/10/10
135x5/10/10
185x5/10/10
215x7/10/10
245x3 paused/10/10
Db incline rest pause
60x15-+5
Seated cable row
143x10
165x10
170x10
Elbows out ext
35x15
35x12
35x12
Standing cable curl with twist
35x12
45x10
40x10
Facepull
50x12
60x12
60x12
Elliptical 10 min
Push-ups 40
11/11/22 deadlift
Treadmill 5 min
Mobility
Deadlift
45x10
135x5
225x5
275x5
315x5
365x3 belt
405x3 belt
Sumo 225x20
Kneeling ab pulldown
77x10
88x10
88x10
99x8
Kb swing 40x12/12
Med ball twist 18x12/12
Push-up 40/30
Pullup 12/12
11/13/22 upper
Stairmaster 5 min
Mobility
Pullup ng
20
45x5
70x5
80x5
25
Dips
12
45x5
80x5
90x7
25
Seated hammer strength military press
180x10
200x10
210x10
Inverted row
12
12
15
Db side lateral
20x15
20x15
20x15
Rear delt machine
60x12
70x12
70x12
Elliptical 10 min hard
Diamond push-up 40
Dead hang Pullup ng 10 pause top and bottom
11/14/22 squat
Treadmill 5 min
Mobility
Power clean
95x5
115x3
135x3
Box squat
95x5
135x5
185x5
225x3 belt
245x2
21
Stepup
12
25x12
25x12
Lying ham curl
140x8
150x6
150x6
Seated calf
115x14
115x15
115x15
Hlr bent knee
12
12
12
Stairmaster 5 min
Stretch