11/17/22 bench
Treadmill 5 min
Mobility
Clap push-up 10
Bench/bpa/chin up
45x20
95x8/11/11
135x5/11/11
185x5/11/11
225x5/11/11
245x2 paused/11/11 Pullup wg
Db incline rest pause
75x12 +6
Seated cable row
165x10
170x10
170x10
Elbows out ext
45x10
45x10
45x11
Standing cable curl with twist
40x12
40x12
40x12
Db shrug
70x12
70x12
Facepull full ext with rotation
55x12
55x12
Elliptical 10 min
Push-ups 50/Pullup dead hanging 11/box squat 30
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11/18/22 deadlift
Treadmill 5 min
Mobility
Plank shoulda tap/kb swing
30/40x12
30/40x12
30/40x12
Deadlift thick bar
45x10
135x5
225x5
315x2
365x3 belt
405x3 belt
425x1
Sumo 235x20
Prowler sprint
90x100ft
110x100ft
110x100ft
Bulgarian split squat
10
20x8
20x8
Finisher
Tire flip 100x20
Feet on box push-up 40
Rock climb Pullup 11
Box squat 21
Med ball twist 15x15
Stretch
11/19/20 run/walk 5
11/20/22
Stairmaster 5 min
Mobility
Pullup ng
21
50x5
85x5
100x4
22
Dips
15
55x5
90x5
100x5
16
Seated hammer strength military press
180x10
230x10
240x10
Inverted row
15
14
13
12
Rear delt machine
60x12
60x12
70x12
70x10
Db side lateral
20x15
20x15
25x15
Rope tricep pushdown
40x15,15,15
Elliptical 10 min hard
Diamond push-up 41
Dead hang Pullup ng 11 pause top and bottom
11/21/22 squat
Treadmill 7 min
Mobility
Box squat
45x10
135x5
185x5
235x3 belt
255x3 belt
155x20
Lying hamstring curl
130x8
130x8
140x8
Stepup
30s x8
30s x 8
30s x 8
Planks/kb swing
60 sec/55x10
60 sec/55x10
Plank shoulder taps 60 sec/55x10
Standing calf on block smith machine paused for pain aka Growth
90x10
100x10
100x10
100x10
100x10
Stairmaster 10 mim
11/23/22 bench
Treadmill 7 min
Mobility
Clap push-up 10
Bench/bpa/chin up
45x20
95x8/11/11
135x5/11/11
185x5/11/11
225x3/11/11
255x2/11/12
225x6
155x16+4
Seated cable row
165x11
170x10
175x10
Elbows out ext
45x12,12,12
Facepull full ext with rotation
44x12
49x12
55x12
Standing cable curl
40x12
40x12
40x12
Elliptical 12 min
archer push-up/Pullup dead hang Rock climb
24/10
11/25/22 deadlift
Treadmill 5 min
Deadlift thick bar
45x10
135x5
225x5
315x2
365x2 belt
405x1belt
425x1 belt
Sumo 245x10
Plank shoulder tap ss kb swing
32/40x12
32/40x12
32/40x12
Bulgarian split squat
12
12
12
Sled pull ss push
90x50/50
110x50/50
110x50/50
110x50/50
Db wrist ss rope pull machine
45x15/level 4 x 20s
45x16/4x25s
45x16/4x30s ss Rock climb hang 30s
Med ball twist
15x20
15x21
Rock climb 4 finger Pullup 12
Stairmaster
11/27/22 upper
Treadmill 7 min
Mobility
Pullup ng
22
55x5
70x3
80x6
Bw x 25
Dips
12
55x5
90x5
125x5
27
Seated hammer strength military press
180x8
230x8
270x8
Archer Pullup
12
12
Clapping Pullup
10+1
Seated db side lateral
10x12
15x12
15x12
Seated db shrug paused
50x12
50x12
50x12
Rear delt machine
60x12
60x12
60x12
Elliptical 12 min intervals
Feet on high box push-up 40
Stretch
11/28/22 box squat
Stairmaster 7 min
Mobility
Box squat
5
45x5
95x5
135x5
185x5
225x3
275x2 belt
135x21
Lying ham curl
130x8
130x8
130x8
Leg extension
100x12
100x12
110x12
Standing calf
110x12
120x12
120x12
Walking lunge
22
22
22
Incline treadmill
11/29/22 hill sprints
11/30/22 bench
Treadmill 5 min
Mobility
Face pull
30x15
40x15
50x15,15,25
Bench
45x20
135x5
185x5
215x3
235x4
255x2
Paused bench /chin up
185x5 wg
185x5 cg/12
185x5 cg/12
185x5 wg/12
1 arm cable row
66x10
71x10
77x10
Db push-up 30
Db hammer curl
30x10,12
12/2/22 deadlift
Stairmaster 3 min
Deadlift
45x12
135x5
225x5
275x5
315x3
355x3 belt
Deficit deadlift
245x5
Sumo deadlift
245x5
245x5
Bulgarian split squat
12
20s x 12
20s x 12
Sled pull
2x90x50ft
2x140x50ft
2x180x50ft
Kb swing /plank shoulder tap
45x12/30
45x12/32
45x12/32
Stairmaster 5 min
12/4/22 Pullup 5s/military press 5s10
Treadmill 5 min
Mobility
Pullup ng
22
45x5
55x5
65x6
45x6 wg ng
Seated hammer strength milt press
90x10
180x5
210x5
240x5
270x8
Seated cable row
121x10
143x10
143x10
143x10
143x10
Dips12-11-10-9-11 rest pause 15 seconds per set
Db hammer as Elbows out ext tricep
30x12/30x12
30x12/30x12
30x12/30x14
Rear delt machine
60x12
60x12
70x12
Elliptical 10 min
Push-ups 60
12/5/22 squat 5s
Stairmaster 5 min
Mobility
Box squat
5
45x5
135x5
185x5
215x5
245x6 belt
185x5,5,5 paused on box 3 sec
Lying hamstring curl
100x10
110x10
110x10
110x10
110x10
Seated calf rest pause
95x11,11,11,11,12
Prowler
90x6x50feet
Plank shoulder tap ss hlr bent knee
30/10
30/10
30/10
12/6/22 couch to 5k week 1 day 3
12/7/22 bench 5s
Treadmill 5 min
Mobility
Bench
45x20/bpa x 11
95x8/chin up 12
135x5/bpa x 11
165x5/chin up 12
195x5/bpa x 11
215x8/chin up 12
Paused bench
190x5/bpa x 11
190x5/bpa x 11
190x5/bpa x 11
Db row
80x10,10,10
Tricep pushdown.
44x10
49x10
49x10
55x10
55x11
Facepull rope full ext
44x12
44x12
44x12
44x12
db curl
30x10
30x10
30x10
Elliptical 7 min
Rock climb Pullup 15
Push-up 41
12/8/22 deadlift 5
Stairmaster 5 min
Deadlift
45x10
135x8
185x5
245x5
285x5
325x8 belt
Off balance kb step up (hold kb next to leg going up)
30x10
30x11
30x12
Sled backward
4x140x50ft
Swissball sit-up/dragon flags nonstop
30/10
30/8
Swiss ball sit-up/medicine ball twist
30/12x15
Plate pinch
50x30 sec, 32 sec
Db wrist 30x25,25,25
Treadmill 7 min
12/11/22 oh 5s
Stairmaster 7 min
Mobility
Seated milt hs press
90x120
140x5
180x5
230x3
260x3
290x5
Db side lateral
20x12,12,12
Weighted Pullup ng
15
50x3
60x3
70x5
Wg ng Pullup 15
Seated cable row 1 arm
44x12
55x12
55x12
Elbows out ext
30x12,12,12,12
Rear delt pec deck
60x12
70x12
70x12
Elliptical 15 min
12/12/22 squats 3s
Treadmill 5 min
Mobility
Lying hamstring curl
60x12
90x10
110x8
110x8
Box squat
45x5
135x5
185x5
225x3
255x3
Leg ext
110x12
110x11
110x12
Standing calf
90x12
110x12
120x12
Stairmaster 5 min
12/14/22 bench
Treadmill 5 min
Mobility
Incline bench
65x12
95x8
135x5
185x5
205x2
185x6
165x8
Cg bench
135x5
185x8
205x3
225x3
Chin up
12
12
12
Alt db curl
30x10,10,10
Tricep rope pushdown
50x12
50x12
50x12
Rope facepull
40x12,12,12
Elliptical 12 min
Stretch
12/14/22 bench round 2
Wasnāt happy with my morning workout
Took it old school to my shed
Bench
45x21
135x8
185x3
225x7
255x2
275x1
225x5 paused
Cg handle pushups
2 chain x 20
2 chain x 20
2 chain x 20
Inverted row feet on bench
12
12
12
Incline bench
135x6
155x6
165x6
Bb curl
65x8
70x7
75x7
Db hammer curl
30x8
40x8
40x8
Weighted vest 40 lbs walk 12 minutes
Weighted vest push-up 40lbs x 20
12/15/22 back
Stairmaster 7 min
Mobility
Pullup overhand
15
45x6
50x6
55x6
Db row
90x8
95x8
Vbar lat pulldown
121x10
131x10
Seated cable row 1 arm
66x10
66x10
45 degrees hyper slow and restorative
10x10
10x10
Bike 7 min