3/14/23 couch to 5k
3/15/23 bench
Treadmill 5 min
Mobility
Incline bb bench
45x20
95x8/chin up 15
135x5/chin up 15
165x5/chin up 16
175x4
1 arm ng Pullup (rope in other hand)
7
6
Feet on bench push-up db
25
21
Db hammer curl
25x12,12,12
1 arm
Db tricep oh ext
25x12,12,12
Facepull
30x12
40x12
40x12
3/18/23 ruck hike 3 mile
3/19/23 upper a
Hs milt press
Warm up
200x8
180x12
Pullup ng
10
45x5
70x5
20
Dips as alt db curl
12/30x10
12/30x11
15/30x12
Side db lateral
20x12
22.5x12
25x12
Rear delt machine
50x12
60x12
60x12
Bike 5 min
3/22/23 bench
Treadmill 5 min
Mobility
Incline bb bench
45x20
95x8/chin up 16
135x5/chin up 16
175x5chin up 16
155x7
1 arm ng Pullup (rope in other hand)
7
6
Feet on bench push-up db
27ss db hammer curl 25x15
25 ss db hammer curl 25x15
Rope tri pushdown
40x12
45x12
45x12
Facepull
35x12
40x12
40x14
3/25/23 4 mile ruck hike
3/26/23. Upper pump
Treadmill 5 min
Rotator cuff 10x12,12
Seated db shoulder press ss pullups
20x12/15
30x12/15
40x12/15
40x12
Db push-up ss chinup
25/10
22/10
21/10
Db side lateral
15x15
20x12
20x12
Rope tricep pushdown
37.5x12
42.5x12
42.5x12
Seated db curl
25x12
25x12
25x12
Cg push-up 25
Ng Pullup 14
4/2/23 upper
Treadmill 5 min
Pullup ng
12
25x5
50x5
60x5
Seated hs milt
90x12
140x8
180x5
230x6
270x6
Seated cable row
110x12
121x12
143x8
165x8
Vbar lat pull-down
121x8
143x8
Facepull
44x12
49x12
49x12
Db shrug
65x12
70x12
70x12
Db wrist
35x15,15,20
4/6/23 legs
Treadmill 4 min
Lying ham curl
60x12
80x12
100x12
110x12
Box squat
45x5
95x5
145x5
195x5
215x5
Rdl
135x8
185x8
205x6
Walking lunge
22
22
24
Smith machine stand calf
90x12
110x12
130x12,12,12
Hlr bent knee
10
10
10
Stair master 5 min
4/8 arm pump
4/9/23
Ruck Hike 4 miles
Then later
shoulders upper in apartment gym
Treadmill 4 min
Seated db milt ss pullups wg ng
20x12/10
30x12/10
40x12/10
50x12/10
50x12/10
Db side lateral
20x12,12,12
Seated cable row
90x12
105x12
105x12
Bent over triceps pushdown
32.5x15
37.5x1512
42.5x15
Seated db curl
25x12
25x12
25x12
Feet on box push-up ss ng chin up
30/10
25/10
Bike 7 mins
4/10/23 squat
Treadmill 4 min
Mobility
Box squat
5
45x5
95x5
135x5
185x5
225x5
Stepup dbs
20x12,12,12
Lying ham curl
110x10
120x10
130x8
Seated calf
90x15,15,15
Dip grip bent knee raise
12
12
12
Bike 7 min
4/12/23 murph
Total time 1:04:45
Squat 50 40 35 30 25 20 20 20 20 10 12 18 (300)
Push-up 20 20 20 20 15 12 12 12 12 12 10 10 175 12 7 7 (201)
Ring Pullup 10 8 7 7 5 5 5 5 5 5 5 5 72
5 5 5 5 4 4 (100)
Then hike another 1.10 miles with vest
Havenāt done a Murph since last Memorial Day but my time sucked. I been eating a bunch of crap and not running.
Going to make Murph training a priority.
Still felt great to kick my own ass.
4/14/23 deadlifts
4/16/23 Pullup/overhead
Stairmaster 5 min
Pullup ng
15
25x5
45x5
70x5
55x7
Seated hammer strength oh
90x12
180x8
230x5
270x6
250x10
Seated cable row
143x10
165x8
148x10
Elbows out ext
30x12,12,12
Db alt curl
30x10
30x10
30x11
Rear delt machine rest pause
40x15,14,15,12
Kb around the world 40x20
Pullup 12
Feet on box push-up 30
Squat 30
4/17/23 squats 5s
Treadmill 5 min
Mobility
Box squat
10
45x5
95x5
135x5
175x5
205x5 belt
Stepup
12
15s x 12
15s x 12
Sled pull
4x90x50ft
Hlr bent knee
10,10,10
4/19/23 upper
4/21/23 deadlift
Treadmill 4 min
Mobility
Deadlift
45x10
135x5
225x5
255x5
285x7
Ab kneeling pd
40x12
43x12
47x12
50x12
53x12
Lunges
20
22
22
Lying ham curl
100x8
110x8
120x8
Db shrug
70x12
70x12
70x12
Bike
4/22/23 kicking my own ass
2.5 mile weighted vest 25lb run/hike in sand hills
155 weighted vest squats
Murph prep
4/23/23
treadmill 5 min
Seated hs milt
90x12
140x8
180x5
240x6
280x6
250x8
Pull-ups ng
12
35x5
45x5
55x5
Dips
12
12
12
Seated cable row
143x12
143x12
143x12
Rear delt machine
40x12
60x12
60x12
Db side lateral
20x12,12,12
Rick climb Pullup
Ss cg push-up
12/25
Bike 5 min
4/26/23 upper
Treadmill
Mobility
Inc db press
25x12
35x12
45x10
55x10
65x10
75x8
Chin up
14
12
12
8
Rope pushdown
40x12
45x12
50x12
Seated alt db curl
25x12
25x12
25x12
Cg push-up
25
25
21
Standing cable curl
35x12
40x12
40x12
1 arm db oh ext
25x12,12,12
Db wrist
45x15
45x15
45x15
4/28/23 bench
Treadmill 5 min
Mobility
Bench
45x30
95x12
135x5
185x6
195x6
175x8
Rear delt
60x12
70x12
70x12
Db incline
50x12
50x12
Elbows out ext
30x12
32.5x12
37.5x12
Db alt curl
30x12
32.5x10
32.5x10
1 arm tricep pushdown
20x12
25x12
25x12
Rock climb Pullup
16
4/29/23 couch to 5k week 1 day 3
4/30/23 3 mile weighted vest hike
Delt/gun show
Db seated press
25x12
35x12
45x12
50x12
Db shrug
50x12,12,12,12
Db side delt
20x12
25x12
25x12
Facepull
32.5x12
37.5x12
42.5x12
Elbows out ext
35x12,12,12
Alt db curl
35x8,8,9
Cg push-up ss chinup
20/12
20/12
21/12
Rope pushdown rest pause
32.5x25/15/11
Cable curl rest pause
32.5x25/11/14
5/3/23 uppper
Stairmaster 5 min
Mobility
Incline bench
45x12
95x8
135x5
155x3
175x1
195x4
175x6
Seated cable row
143x10
165x10
187x8
Dips
10
45x10
55x10
Chin up
10
25x8
30x8
Deficit paused push-up on bumper plates
15
14
12
Rear delt machine
60x12
60x12
60x12
Bike 5 mim
5/7/23 back
Treadmill 5 min
Pullup ng
15
35x5
45x6
55x6
Tbar row
135x8
180x8
Seated cable row
170x8
187x8
Lat pull-down wg
121x8
131x8
Alt Db curl
30x8
35x8
35x8
Db hammer
35x8
40x8
Seated cable 1 arm preacher curl
15x12
20x12
Db wrist curl
40x12
45x12
50x12
Rick climb cliffhanger 52 sec
Swiss ball sit-up 15x50
Bike 9 min