6/14/23
bench
Treadmill 5 min
Mobility
Bench
45x15
135x8
185x5
215x6
195x7
Seated cable row
128x12
148x12
153x12
Db incline press
70x12
75x12
Db shrugs
75x12
80x12
Rope triceps pushdown 100 reps rest pause
30x51/25/24
Db hammer curls
15s x 55
Facepull
30x15,15,15
Elliptical
7 min
Chin up 20
Push-up 27
6/15/23 arms
Treadmill 5 min
Pullup
12
Alt db curl
15x12
20x12
25x12
30x12
Incline db tricep ext
15x12
20x12
25x12
30x12
Db hammer curl
25x12
30x12
30x12
Rope tricep pushdown
32.5x12
37.5 x 12
37.5 x 16
1 arm db preacher
15x12
15x12
Overhead triceps rope
22.5x15
27.5x15
6/16/23 deadlift
Deadlift double overhand
135x5
225x5
275x3
295x3
315x4
Hack squat
140x5
180x5
210x5
Kb swing
24kg x 12
24kg x 12
24kg x 12
Hlr bent knee
12
12
12
Prowler push
6x90x50ft
Rope face pull
30x12,12
Rock climb pull 12
6/18/23 back width / calves
Treadmill 5 min
Mobility
Pullup ng
33 pr
Ng wg
25x6
35x6
40x6
40x6
Lat pd wg
99x12
110x12
115x12
Rope lat pd standing straight arm
30x12
35x12
40x12
Rope seated cable row
88x12
99x12
105x12
Vbar lat pull-down 100 rep rest pause
55x50/30/20
Standing calf smith machine
90x15
110x15
110x15
Seated calf 100 reps rest pause
45x50/25/25
Incline treadmill 10 min
Rock climb Pullup 15 plus dead hang 30 sec
Stretch
Went home did more pull-ups
29 ng
6/19/23 delts
Treadmill 5 min
Mobility
Hammer strength military press
70x12
90x10
160x5
210x3
230x1
250x6,6,7
Rear delt machine
60x12
60x12
70x12
Seated db clean ss db shrugs
25x12/65x12
25x12/65x12
Cable upright rope row
30x12
30x12
Cable face pull
33x12
33x12
Side db lateral
15x25/21/20/20 ss kb farmers walk 24kg x 200ft
Treadmill 5 min
6/21/23 inc 5s
Treadmill 5 min
Mobility
Inc bench
45x12
95x8
135x5
155x5
175x8
185x3
Seated cable row
121x12
143x10
148x10
165x10
165x10
Inc cg press
55x12
60x10
65x10
70x10
Chinup
12
12
12
10
Rope tricep
Pushdown
30x12
40x12
50x12,12,12
Treadmill 7 min
6/23/23 deadlift traps calves grip
Treadmill 5 min
Mobility
Deadlift
45x10
135x8
225x3
275x5
295x7 belt
Standing in bumper plate 275x3
Db shrug
85x12
95x12
Standing smith calf
90x12
140x12
150x12
Seated calf
90x12
90x15
Btb bb wrist
135x12
145x12
Db wrist
35x15
40x15
Rock climb Pullup 17
Stairmaster 10 min
6/24/23 trail couch to 5k week 1 day 3
Then 5 min run
1 mile weighted vest
50 squats
1.5 mile weighted vest
50
Squats
6/25/23 upper
Treadmill 7 mim
Mobility
Pullup ng
21
35x5
55x3
70x5
75x5
Dips
10
70x11
75x9
Seated cable row Vbar
143x12
165x12
Seated db milt
50x12
55x12
Rear delt machine lean into it
60x12
70x12
1 arm rope tricep pushdown
23x12
28x12
33x12
Wg cable curl
33x12
40x12
43x12
Bike 5 min
Rock climb Pullup
17
Push-up 30
6/26/23 legs
Treadmill 5 min
Mobility
Stepup
12
20x12,12,12
Box squat 100 reps
Leg ext harder machine
90x12
100x12
110x12
Rdl db
60x12
60x12
Bike 5 min
Then weighted vest squats at home 20lb vest
101
Walk 5 min
100
6/30/23 deadlift
Treadmill 5 min
Mobility
Deadlift
45x11
135x5
225x5
315x3
365x2
385x2 belt
405x2
Hack squat
90x8
180x8
200x6
Kb swing
16kg x 12
24 x 12
24 x 12
Hlr bent knee
12
12
12
Seated calf rest pause
90x12,12,12,12,12
Bike 7 min
7/1/23 7.77 weighted vest hike 25lb
7/2/23 upper A
Treadmill 5 min
Mobility
Pullup ng
15
35x3
45x8
50x7
50x7
Bb standing press strict
95x8
115x8
115x8
Rear delt machine
80x8,8,8
Db incline press
60x8
65x8
Standing midback row
40x12
50x12,12,12
Elbows out ext
30x15
32.5x15
Standing alt
25x15
25x15
Bike 4 min
Rock climb Pullup 12 plus 30 sec hang
7/3/23 squat
Treadmill 5 min
Mobility
Box squats
45x5
135x5
135x8,8,8
Stepup
12
15s x 12
15s x 12
Leg ext
100x12
110x12
120x15
Kneeling ab pull-down
40x15
50x15
50x15
Standing calf
90x12
110x12
130x12
Pullup wg 10
7/4/23 Independence Day Murph practice (with a cold)
1 mile
Pullup/push-up/ squat
11/21/30
10/20/30
8/20/21
7/15/20
7/20/20
5/11/11
1 mile
38:20
As punishment
Weighted
Squats 100
70
Push-ups 25,20,21,23,10
Pullup 10
Couldnāt breathe through my nose had to shut the calestenics down. Felt like I was gonna puke and pass out.
Basically half the reps. Then punished myself with more squats pushups.
Will try again when Iām better
7/5/23 upper
Treadmill 5 min
Mobility
Inc bench
205x3
185x6
Db low incline
70x8
75x8
Rope seated cable row
88x12
99x12
110x10
Vbar lat pull-down
99x12
110x12
121x10
Rope triceps
44x12
49x12
Db preacher 1 arm
20x12,12,12 no rest
Overhead tricep db 1 arm no rest
25x12,12
Rock climb Pullup 16
7/6/23 couch to 5k restart
7/7/23 deadlift 5s
Treadmill mobility
Deadlift
45x12
135x8
225x5
275x5
305x7 loose belt
Hack squat
90x5
180x5
230x4
Sled pull backwards
90x2x50ft
140x4x50ft
1 arm kb farmers walk
55x100 x 3 each hand nonstop
Kb around the world switch direction halfway
16kb x 20.20
20kb x 20
Db wrist
32.5x20
37.5x20
Bike 7 min
7/9/23 Pullup 3s/overhead
Treadmill 5 min
Mobility
Pullup ng
15
25x5
50x3
60x3
70x5
Seated hs military press
90x12
140x5
180x5
200x5
220x8
Body row
12
12
12
Alt db curl
30x12,12,12
1 arm Rope tricep pushdown
25x12,12,12
Rear delt
70x10,10,10
7/10/23 squat 3s
Treadmill 5 min
Mobility
Box squat
45x5
135x5
185x5
225x5
245x3
Lying ham curl
100x8
110x8
110x8
Lunges walking
22
22
22
Ab pull-down
66x12,12,12
Seated calf
90x15,15,15
7/111:23 couch to 5k
7/12/23 bench 3s
Treadmill 5 min
Mobility
Cg bench
45x15
95x5
135x5
185x5
205x5 joker paused
Seated cable row 1 arm
55x12,12
61x12
66x12,12
Push-up holding db ss chin up
20/15
M x 20/12
M x 20/12
Db hammer
30x12,12
Tricep pushdown
40x12
45x12
50x12
Facepull
40x15,15
Bike 5 min
7/13/23 couch to 5k week 2 day 1
7/14/23 deadlift 3s
Treadmill 5 min
Mobility
Deadlift
45x10
135x8
225x5
275x3
325x5 belt
375x2
Stepup
12
25x12
25x12
Hlr bent knee
12
12
14
Db shrug
80x12,12,12
Standing calf
90x12
110x15
120x15
120x15
Db wrist ss cliffhanger
32.5x15/30sec
32.5x15/10 Pullup
Plus 20ec
7/16/23 Pullup/oh 1s
Treadmill 5 min
Mobility
Pullup ng
16
25x5
55x5
65x3
75x5
Side to side Pullup 14
Seated hs military press
90x12
180x5
210x5
240x5
280x5
Body row inverted
15
15
15
Seated cable row
143x10
143x10
Rope tricep pushdown
40x12
50x12
50x12 ss oh 30x15
Alt db curl
30x12
35x10,10
Facepull
30x15
40x15,15
Side lateral
20x12,12
Elliptical 7 min