12/16/22 legs
Stairmaster 5 min
Mobility
Hack squat
50x15
70x12
80x12
100x10
110x10
Deadlift
135x5
225x5
275x3
345x3 belt double overhand
Walking lunge ss cslf raise
22/22
24/24
12/17/22 couch to 5k day 1 week 1
12/18/22 upper
Treadmill 7 min
Mobility
Pullup wg
12
45x5
55x5
70x5
55x7
Incline bench
45x12
135x8
185x5
195x5
165x8
Seated cable row
143x8
148x8
153x8
1 arm cable tricep pushdown
25x12
30x12
30x12
Db preacher curl
25x12,12,12
Side db lateral raise restpause
15x15/12/10/8
Elliptical 11 min easy
Stretch
12/20/22 couch to 5k day 2
12/21/22 upper
Treadmill 7 min
Mobility
Seated he military press
90x12
140x8
180x5
230x6
200x8
180x11
Lat pd underhand
88x10
99x10
105x11
Leaning 1 arm db shrug
35x12
50x12
50x12
50x12
Rear delt machine
60x12
70x12
70x12
Incline db tricep ext ss seated alt db curl
20x12/12
25x12/12
25x12/12
12/23/22 deadlift
Mobility
Deadlift
45x10
135x5
185x5
225x3
285x3
325x3
365x3 Belt
405x2
Stepup weighted vest
20x12
20x12
20x12
Plate hip
Thrust
45x12
45x12
45x15
Bulgarian split squat
10
10
12
2 ch x 10
Donkey calf
45x12,12,15
12/26/22 weighted vest hike
Plus 20x200
Squats
12/27/22 pull
Treadmill 5 min
Mobility
Pullup
12,12,12,12
Hammerstrength row pull-down
90x10
90x10
90x11
90x11
Let pull-down cable w twist
70x12
70x1
Rear delt machine
40x12
50x12
Incline db tricep ext
30x12,12,12
Incline db curl
25x12,12,12
1 arm rope tricep pushdown
20x12
25x12
25x12
Preacher curl machine
20x12
30x12
40x12
Bike 10 mim
12/31/22 legs
Stairmaster 7 min
Mobility
Leg extension
40x10
70x10
90x12
90x12
100x12
110x15/7/4 rest pause
Lying hamstring curl
70x10
90x10
110x10
120x7
Walking lunges
20
20
20
20
Hack squat
90x8
110x8
140x8
90x20
Seated calf
90x15
100x15
100x15
Swissball sit-up
100
1/1/23 hike 5.5 miles weighted vest 25lb
100 squats with vest
1/2/23 upper
Treadmill 5 min
Mobility
Hammer strength military press
100x12
150x8
190x8
240x7
210x9
190x12
Pullup
12
12
12
Seated cable row
121x12
121x12
121x12
Facepull
44x12
55x12
55x12
Seated db curl
25x12
25x12
25x14
1 arm tricep rope pushdown
25x12
25x12
25x12
25x12
Box squat 100
1/3/23 couch to 5 k
100 squats
1/4/23 lower
Treadmill 5 min
Mobility
Box squat
10
45x5
95x5
145x5
155x5
165x5
175x5
185x5
Step ups
12
10s x 12
10s x 12
Db sldl
45s x 10
50s x 10
50s x 10
Box squat/swiss ball sit-up no stop
30/30
20/20
20/20
1/6/23 deadlift
Mobility
Sumo deadlift
45x10
135x5
185x5
225x5
245x5
Bulgarian split squat
1 ch x 10
2 ch x 10
2 ch x 10
Ghr
10
10
11
Glute bridge ss box squat
25/25
25/25
Donkey calf
20
2 ch x 20
2 ch x 20
1/8/23 oh press light
Mobility
Seated milt press light
45x12
65x10
85x8
105x
125x8
75x12
75x12
Pullup ng
5
25x5
25x5
25x5
25x5
25x5
25x5
35x5
Btb shrugs
135x20
155x20
155x20
155x20
155x20
Db side lateral rest pause
15s x 21/15/12/10/10
Band tricep pushdown
Px100
Db curls ss dh hammer px15
15x15/5
15x15/5
15x5/5/5/5/5/5/5/5 ss chin-ups 5
Facepull
Px15
Px15
Px15
1/9/23 squat
Stairmaster 7 min
Mobility
Box squat
45x10
95x8
135x5
185x5
205x8
Hack squat
90x10
110x10
140x8
Leg ext
90x15
100x15
110x15
45 degree hyper
12
12
12
Seated calf
125x12 drop 90x15,15,15
Bike 5 min
1/11/23 bench upper
Treadmill 7 min
Mobility
Incline bench cg
45x15
95x8
135x5
145x5
155x5/chin up
12
165x5
Seated cable row
121x12
121x12
143x12
Elbows out ext
30x12,12,12,12
Seated db curl
30x10,10,10
1 arm tricep pushdown
20x12
25x12
25x12
Chin up 12
Face pull
40x12,12,12,12
1/13/23
Mobility
Sumo deadlift
45x10
135x5
185x5
225x5
255x5
Bulgarian split squat
1 ch x 10
2 ch x 10
2 ch x 12
Ghr
12
12
2 ch x12 drop 2
Glute bridge ss box squat
25x25/25
25x25/25
Donkey calf
21
2 ch x 21
2 ch x 22
Btb bb static hold 225x30 sec
1/14/23 oh 5s
Treadmill 5 min
Mobility
Rear delt machine
40x15
50x15
60x12
Seated hammer strength
90x10
180x5
230x5
270x7
180x10
180x10
Pullup ng
12
25x5
35x5
50x5
15
Tricep pushdown
50x12
50x12
50x12
50x12
Db hammer curl
25x15
30x15
25x16
Cable side lateral
15x12
15x12
15x12
Bike 5 min
1/16/23 legs
Mobility
Box squat
45x5,5
135x5
155x5
175x5
200x5
Weighted vest box squat
20x25,25,25,25 25,25
Weighted vest Stepup
20x10
20x10
20x10
20x10
Ghr
10
2 ch x 10
2 ch x 10
2 ch x 10
Standing calf raise 100 reps rest pause
2 ch x 25,25,25,25
Dragon flag
10
10
10
10
1/18/23 upper
Treadmill 5 min
Mobility
Inc bench
45x15
95x8
135x5
165x5
195x4
Db row
60x10
60x10
60x12
Lying db tricep ext ss seated db curl
25x12/25
25x12/12
25x12/12
Face pull rope
40x12
43x12
43x12
1 arm
Rope tricep pushdown
20x12
20x12
20x12
Cg push-up db
21
Chin up 12
1/20/23 deadlift
Mobility
Deadlift
45x12
135x5
185x5
225x5
275x3
315x3 belt
365x1 belt
365x1 belt
Bulgarian split squat
1 ch x 10
1 ch x 10
2 ch x 10
2 ch x 10
Ghr
12
1 ch x 10
2 ch x 10
2 ch x 10
Straight leg sit-up
10
1 ch x 10
1 ch x 10
2 ch x 10
2 ch x 10
Donkey calf
15
15
Weighted vest 20 x 15,15
Weighted vest hang
30 sec
30 sec
1/23/23 upper A
Treadmill 5 min
Mobility
Rear delt machine
40x12
50x12
60x12
70x12
Seated milt hs press
90x10
180x8
230x5
270x6
240x8
Pullup wg
10
35x5
45x5
55x5
Bw x 15
BTB bb shrug
135x12
185x12
235x12
Db side lateral rest pause
17.5x15/7/7/5
Cg push-up
22
22
22
22
1/29/23 oh/pull-ups 5s
Treadmill 5 min
Mobility
Pullup ng
15,14,13,12
Strict press
45x10
65x5
85x5/Pullup 5
105x5/Pullup wg x 5
115x8/Pullup side to side 8
85x10/Pullup x 5
Arnold press ss renegade row
30x12/20x7
35x10/20x7
35x10
1 arm seated cable row
66x10,10,10
Db shrug
85x12,12,12
Db hammer curl
35x12
37.5x 10
37.5 x 8
Rope tricep oh
33x15
40x15
40x15 cg push-up 30
Facepull
40x12,12,12