1/30/23 squat 3s
Treadmill 5 min
Mobility
Box squat
10
45x5
95x5
135x5
165x3
185x3
215x5
135x20
Lying hamstring curl
100x12
110x10
110x10
Walking lunge
22
22
22
Hlr straight leg
10
8 toes to bar
12 bent knee
2/3/23. Deadlifts 3s
Stairmaster 5 min
Deadlift
45x10
135x8
225x5
275x3
315x5 belt
365x3
405x2
Walking lunge
20.20,20,20
Ab pull-down
50x15
60x12,12,12,12
Smith machine calf
90x12,12,12,12,12
2/5/23 oh/Pullup
3s
Treadmill 7 min
Mobility
Strict press
45x10/pullup
Ng 16
65x5
95x5/pullup ng 12
105x5
125x7
Pullup ng
25x5
40x3
55x5
Side to side 10
seated cable row
121x12
143x12
148x12
Db shrug
85x12
90x12
90x12
Rope tricep oh ext
40x15
43x15
43x15
Db hammer curl
35x12
35x12
35x14
2/6/23 squat
2/7/23 bench 1s
Treadmill 4 min
Mobility
Bench
140x5
160x3/chin up x 10
180x10
205x5 paused
140x16
Inc cg
135x8
145x6
Chin up
10
11
Inverted Trx row
12
10
10
Alt db curl
Ss pushup
25x10/20
25x10/20
25x12/21
2/12/23 pull
Stairmaster 5 min
Deadlift
45x10
135x5
225x5
275x3
325x10x1 (rep every 45 seconds)
Pullup wg rest pause
10
25x8,6,5,4,4
Tbar row rest pause
135x12/8/8
Alt db curl rest pause
30x12,8,8
Preacher curl machine rest pause
40x14,10,9
Db shrug rest pause
70x12,10,10
Db wrist curl rest pause
30x18,16,14
Bike 10 min
2/14/23 weighted vest walk 2.2 miles
2/15/23 squat
Treadmill 7 min
Box squat
15
45x5
95x5
135x5
185x10
Bulgarian split squat
8
8
8
8
Standing calf ss box squat
90x12/12
110x12/12
110x12/15
Lying hamstring curl
100x8
110x8
110x8
Walking lunge ss swiss ball sit-up
50 steps/50
26/30
Stairmaster 5 min
2/17/27 deadlift 5s
Stairmaster 3 min
Deadlift
115x8
135x5
225x5
255x5
295x7
345x2
395x1
Stepup
22.5x 10,10,10
Leg ext (harder machine)
90x12
90x12
90x12
Seated calf
90x12
90x12
90x14
Dragon flag
10
10
10
2/18/23 hiking
30lb vest 3 hours
Fun
2/19/23 oh 5s
Treadmill 5 min
Mobility
Seated hammer strength milt press
90x12/Cuban rotation 5x15
140x8/Cuban rotation 5x15
160x5/Pullup ng 11
180x5
205x8
Pullup ng
30x5
40x5
50x8
Seated cable row
110x12
121x12
143x12
Elbows out ext ss seated db alt curl
25x12/12
25x12/12
25x12/12
1 arm side delt
20x12
20x12
20x12
Rock climb Pullup 12
Elliptical 5 min
Stretch
2/20/23 squats 3s
Stairmaster 5 min
Mobility
Box squat
20
45x5
95x5
135x5
155x3
175x3
195x8 belt
Lying hamstring curl
90x10
100x10
110x10
Prowler
90x4x50ft
Sled backwards
90x4x50ft
Smith machine calf
90x12
110x12
110x12
Kb around the back
20x20 each side
35x16 each side
35x16 each side
Bike 5 min
2/22/23 bench 3s
Treadmill 5 min
Mobility
Slow paused cg bench
45x20
95x5
125x5
145x5
165x5
Incline hammer strength bench
90x12
110x12
110x12
Chin up
12
12
12
Rope tricep pushdown with split
30x12
37x12
43x12
Facepull
30x12
33x12
37x12
Hammer db curl
25x12
25x12
27.5x12
2/24/23 dl 3s
Stairmaster 5 min
Mobility
Deadlift
45x12
135x8
235x3
275x3
315x7 belt
Walking lunge
22
24
24
Kb swing
40x12
50x12
50x12
Forearm plank
45 sec
46 sec
47 sec
Seated calf
115x12
115x12
115x12
Bike 5 min
2/26/23 upper friends gym
Seated has military press
Up to 200x6
180x8
160x14
Pullup ng
12
55x6
45x8
35x10
Seated cable row hard
70x10
70x10
70x12
Side laterals rest pause
20x-15/12/12
Alt db curl
35x10
35x10
40x10
Incline tricep db skullcrusher
30x12,12,15
Elliptical 20 min
2/27/23 legs
Treadmill 5 min
Mobility
Hack squat
10
90x10
140x6
180x6
160x8
Leg ext
110x12
110x12
110x12
45 degree hyper
10
25x10
25x10
Kneeling ab pull-down
40x12
50x12
57x12
63x10
Prowler
6x90x50ft (15 sec rest)
1 leg calf raise
12
12
12
Stairmaster 5 min
3/1/23 upper
Treadmill 5 min
Mobility
Rock climb Pullup
15/20 push-up
12
Chin up
12
12
Incline slow db bench
40x12
45x12
50x9
Lat pd underhand
99x12
104x12
104x12
Facepull rope
50x12
50x12
50x12
1 arm triceps pushdown
20x12
25x12
25x12
Slow db clean
15x12
20x12
20x12
3/2/23 weighted vest walk 2.05 miles
3/3/23 deadlifts
Treadmill 5 min
Mobility
Deadlift
45x12
135x5
225x3
275x3
325x3
375x3
Kb suitcase dl
50x10
50x10
55x10
Kb around the world
35x20
35x20
35x20
Decline dragon flag no support defy gravity
8
7
Roman chair bent knee raise 15
Walking lunge rest pause
22-22-22-22
3/5/23 oh upper
Treadmill 5 min
Seated hs military press
Up to 230x7
210x8
190x12
Pullup Rock climb
12
12
12
10
Seated cable row
110x12
121x12
126x12
Side laterals rest pause
20x-15/12/11/10
1 arm preacher db
20x12
20x12
20x12
Standing 1 arm db tricep ext
20x15
25x15
25x15
Rear delt machine
40x12
50x12
50x12
Rock climb Pullup 12
Push-up 25
Box squat 30
Bike 10 min
3/6/23 legs
Treadmill 5 min
Mobility
Leg ext
50x15
70x15
80x15
80x15
80x15
Lying hamstring curl
70x12
80x12
90x12
Box squat 15 second rest
25-25-25-25
Stepup 15 second rest
15-15-15
Facepull and up
30x12,12,12
Seated calf rest pause
45x25/21/21/20
Stairmaster 5 min
Stretch
3/8/23
Stairmaster 5 min
Mobility
Ng Pullup
15
14
14
Lat pd Vbar
99x12
104x12
104x12
Db ng push-up
20
20
21
Facepull rope
40x12
43x12
43x12
1 arm triceps pushdown
20x15
25x12
25x12
Slow db clean
15x12
15x12
15x12
Db hammer curl
20x15,15,15
Bike 5 min
Stretch
3/12/23
Upper
3/13/23 squat
Bike 5 min
Box squat
10
45x5
135x5
185x5
225x5 belt
Walking lunges
20
20
21
Lying ham curl
90x10
100x10
110x12
Hlr bent knee
12
12
12
Kneeling ab pd
55x12
55x12
55x12
Seated calf
70x20
70x20
70x21
Stairmaster 7 min