5/8/23 delts
Treadmill 4 min
HS MILT PRESS
90x12
140x8
180x5
230x3
270x6
280x5
Rear delt machine
60x12
70x12
70x12
Face pull rope
37x12
43x12
43x12
Db side lateral rest pause
22.5x15/10/10
5/10/23 bench
Treadmill 5 min
Incline bench
45x12
95x8
135x5
155x3
185x6
195x4
Chin up
15
14
12
Dips
15
45x10
55x11
Tbar row
90x10
135x10
145x10
feet on bench push-up
Ss alt db curl
25/30x10
25/35x8
Bike 5 min
5/12/23 deadlift 5s
Treadmill 5 min
Mobility
Deadlift
45x12
135x5
185x5
225x5
255x5
285x7
Stepup dbs
25s x 8
25s x 8
25s x 8
Sled pull
90x100ft
110x100ft
130x100ft
Hlr bent knee
12
12
14
Smith machine calf
140x12
140x12
150x12
Stairmaster 7 min
5/14/23 oh
Treadmill 5 min
Mobility
Pullup ng
12
40x5
50x5
60x7
Seated milt press hs
90x10
180x5
230x5
250x8
Seated cable row
143x10
165x10
170x10
Elbows out ext
30x12
30x12
30x14
Facepull
40x12
40x12
40x12
Db side lateral
20x12,12,12
Rope tricep overhead
40x12,12
Rock climb Pullup 12
Push-up 20
Squat 25
5/15/23 squats 3s
Stairmaster 3 min
Lying ham
40x10
70x10
100x10
110x12
Box squat
45x5
135x5
185x5
225x5 belt
Seated db clean ss 1 leg calf db
15x12/45x12
20x12/45x12
20x12/50x12
Kneeling ab pull-down
77x10
77x10
77x12
77x12
5/16/23 10.6 mile run/hike
5/17/23 bench 3s
Treadmill 5 min
Mobility
Bench
45x15
95x5
135x3
155x3
175x8
Tbar row
90x10
135x8
160x8
Inc cg bench
135x5
155x5
175x5
Chin up
20
15
5/18/23 deadlift
135x5
225x5
275x3
315x3
365x3
405x2
Hack squat
90x10
140x8
160x8
Kb swing 1 arm switch every 5 reps ss around the world
30x15/15
30x15/15
Hlr
12
12
12
5/21/23 Pullup/oh
Treadmill 5 min
Mobility
Pullup ng
15
45x5
60x5
75x5
Dips
10
50x5
75x5
90x5
Seated cable row
165x8
187x8
192x8
Seated db milt
40x10
50x10
60x10
Push-up with band resistance
M x 25
M x 21
Side to side Pullup
12
10
Facepull
40x12
50x12
50x14
5/22/23 squats 1s
Treadmill 5 min
Mobility
Box squat
45x5
135x5
175x5
205x3
235x3 belt
Leg extension paused
70x10
80x10
90x10
Sled pull push superset
90x50/50ft
110x50/50ft x 3
Smith machine calf
90x10
110x10,10,10,10
5/24/23 bench 1s
Treadmill 5 min
Mobility
Bench
45x15
95x5
135x5
165x5
185x8
205x4 long pause on chest
Tbar row
125x10
150x8
175x8
Inc cg bench
155x5
165x5
175x6
Chin up
22
16
Feet on box push-up 25
Elbow out ext as alt db curl
35x12/10
35x12/10
35x12/10
Rear delt machine
60x12
70x12
70x12
Bike 7 min
5/28/23 power upper
Treadmill 5 min
Mobility
Pullup ng
23
25x5
50x5
60x5
65x5
70x5
Bench
115x5
155x5
185x5
225x5
235x4
Db row
85x10
90x10
105x8
Seated hammer strength military press
90x10
180x10
270x8
Elbows out ext
35x12
35x12
35x12
Db hammer curl
35x10
40x10
40x10
Rope face pull
35x12
45x12
45x12
Pullup push-up squat finisher
15/35/30
Memorial Day murph Tatum Park hills
5/29/23
1 mile
300/200/100
Squat/ring Pullup/push-up
50/10/25
50-10-21
50-10-21
50/10/21
50/7/21
50/6/20
Squats done
53 Pullup so far 129 push-up
Pullup/push-up
6/15
5/14
64/158
4/11
4/11
4/10
4/10
80/200 pushups done
Keep pulling
5
4
3
4
4 done pull-ups
1 mile
Total time 56:10
God bless our fallen warriors
5/31/23 upper
Treadmill 5 min
Mobility
Inc bench
45x15
95x8
135x5
185x3
205x4
195x5
Db bench
70x12
80x10
Dips
10
45x10
70x10
Chin up
15
14
Triceps rope pushdown
40x12
43x14
Alt db curl
37.5 x 10
37.5 x 11
Bike 5 min
Push-up 25 dead hang Pullup 7
Stretch
6/2/23 deadlift
Mobility
Deadlift
45x10
135x5
225x5
315x2
365x4 belt
385x3
Hack squat
90x5
180x5
200x5
Sled pull backward
90x100 ft
180x100ft
180x100ft
Hlr bent knee
12
12
12
Kneeling ab pd
75x10
75x10
75x11
Smith calf
90x12
90x12
90x12
Bike 5 min
6/3/23 5 mile rucksack hike
6/4/23 upper
Treadmill 5 min
Mobility
Pullup ng
23
35x5
45x5
55x7
Dips
12
55x5
65x5
75x8
Db row
80x12
80x12
80x12
Seated db milt
50x12
55x12
Rear delt machine
70x12
80x12
Band push-up
Mx25
Mx21
Db side lateral rest pause
20x16/12/11
6/5/23 squats
Stairmaster
5 min
Mobility
Box squat
45x5
95x5
135x5
185x5
205x5 belt
Stepup plates
10s x 12
25s x 12
Kb swing
44x12
44x12
Leg ext ss standing calf
100x12/20
110x12/21
Bike 5 min
6/7/23 bench
Treadmill 5 min
Mobility
Bench
45x15
135x8
185x5
205x6
185x10
Hammer strength row
90x12
110x10
110x10
Db incline press
70x12
75x12
Chin-ups
16
15
1 arm overhead tricep ext
30x12
30x12
Db hammer curls
30x12
32.5x12
Stairmaster
7 min
6/9/23 deadlift legs
Treadmill 5 min
Mobility
Deadlift double overhand
135x5
225x5
275x3
285x3
305x3
Hack squat
90x5
180x5
200x5
Cable pull through
43x12
50x12
Bulgarian split squat
8
20s x 8
Hlr bent knee
12
12
Ab pull-down
63x12
70x12
Seated calf raises
90x15
90x20
Bike
6/11/23 upper
Treadmill 5 min
Mobility
Pullup ng
31 PR
30x5
50x5
60x6
Dips
10
50x10
70x10
Tbar row
135x12
160x12
Seated db milt
60x12
65x12
Db hammer curl
40x10
45x8
Elbows out ext
35x12
40x12
Db side lateral rest pause
20x20/15/15
Facepull
40x12
43x12
Treadmill 7 min 7 incline
Rock climb pull-ups dead hang 15
Ch push-up 30
Stretch
6/12/23 squat
Stairmaster 5 min
Mobility
Box squat
5
45x5
135x5
185x3,3,3,3
Not feeling it in my back
Step ups
30s x 8,8,8
Tire flip 200?
14
14
Sled pull backwards
180x4x50ft
Smith calf
90x12
110x12
110x12
Bike