8/27/23 back focus
Mobility
Pullup
Ng
15
35x5’
50x6
60x6
65x6
80x2 joker
Dips
10
45x8
55x8
70x8
Bb row
135x6 easy
205x6
205x6
Vbar lat pull-down
148x6
148x8
45 degree hyper
45x8
45x10
1 arm Pullup
Holding band
7,7
Tire flip 20 nonstop
Rock climb bicycle ss slow mo Pullup 20/5
Ss band explosive push-up 15
Ss Rock climb bicycle slow mo Pullup 20/5
8/28/23 delts/traps/biceps
shoulder press
20x12
30x12
40x12
50x17 rest pause 7
Db shrug
50x21, 21,21,21, 21
Db side lateral
20x16
20x16
20x16
Seated db shrug to clean
20x12
20x12
20x12
Cable upright row
32.5x12
37.5x12
37.5x12
Run the rack curls
10/15/20/25/30/35/40x5 no rest
Rest 1 min
10/15/20/25/30/35 x 5
Db hammer curl
30x12
30x12
1 arm preacher db
20x12/pike push-up 21
20x22/ss 1 arm tricep pd 20x12
8/30/23 bench
Treadmill 3 min
Mobility
Bench
45x15
95x8
135x5
185x3
225x5
235x4
Inc db press
55x12
60x12
65x12
Seated db shrug to clean
20x12
20x12
25x12
Tricep rope pd
5pl x 15
6pl x 15
1 arm rope pushdown
3pl x 12
3px 12
Facepull
4x12,12,12
Bicep curl rack run
5-40x5
9/1/23
Bike 5 min
Mobility
Bad girl
3x15,25,15
Box squat
45x5
135x5
185x5
225x5
Trapbar deadlift
90x5
180x5
270x5
Lying ham curl
100x10
110x10
120x10
Seated calf as standing calf
90x15/15
100x15/15
100x15/15
Kneeling ab pull-down
50x15
55x15
60x15
Push-up 25 ss Rick climb Pullup 12
Bicycle hang 12
Hang 30 sec
9/3/23 pull
Ng
15
35x5
55x5
75x5
95x3
Dips
10
45x8
55x8
70x8
Bb row
135x6 easy
205x6
215x6
Vbar lat pull-down
100x10
120x10
140x10
Db row
70x20
80x15
1 arm Pullup
Holding band
7,7
Db run rack Curl
5-40x5, 45x2
Elliptical 15 min
Later ruck hike 50 min
9/4/23 trail run/hike 1 hour
100 squats
30feet in table push-up
Then at this cool park
25 Pullup ss bicycles
15 Pullup as bicycles
11 Pullup wg ss toe to bar 5
Toe to bar 5
Explosive Pullup 12 ss bicycle 10
9/4/23 delts/biceps
20x12
35x12
45x10
50x12
Db shrug
50x21, 21,21,21, 21
Cable side lateral
7.5x12
12.5x12
12.5x12
Cable upright row ss seated db shrug to clean
37.5x12/20x12
37.5x12/20x12
Alt db curl
30x8
35x8
35x8
Db hammer curl
30x12
30x12
1 arm preacher db
20x12//1 arm tricep 22x12
25x12/1 arm tricep pd 22x12
9/6/23 bench
Mobility
Inc bench
45x15
95x8
135x5 ss pullup 12
185x5 ss Pullup 12
205x3/Pullup
Side to side 14
Inc db
60x12
65x12
Chin up 12,12
Elbows out ext
32.5x12
35x12,12
1 arm cable tricep
20x12
25x12
25x12
Facepull
40x12,12
Db hammer run rack
5-35x5
Push-ups on trap bar
30
Db wrist
30x20,21
Dead hang Rock climb
9/7/23 trail run
9/8/23 deadlift
Mobility
Trap bar
90x5
180x5
270x5
320x5
Box squat
135x5
205x5
245x5
Lying ham
120x10
130x10
2 arm kb swing
24kg x 10
24kg x 10
Rock climb hlr
12
12
Ab kneeling pd
60x12
70x12
Sled pull
4x50ft x 140 nonstop
Seated calf ss standing
100x15/15
100x16/16
Pullup dead hang 12
9/9/23 naked murph in hills
Run 1 mile
300/200/100
Pullup 12/push-up 25/squat 50
12/25/50
12/25/50
12/30/50
10/25/50
10/25/40
8/25/31
64/155/271
7/25/29
Squats done
71/180/300
7/20
Push-up done
5
83
5
4
4
4
Pull-ups Done Lord have mercy
Run 1 mile
47:50 total
Horrible cramping on Mile 2 as soon as I started running
That last mile was on empty!
9/10/23 pull
Ng
15
45x 5
70x5
90x3 drop 45x5 drop bw x 7
Dips
10
70x 8
90x8
Db row
105x8
110x8
Vbar lat pull-down
123x10
145x10
1 arm cable row
55x10
60x10
1 arm Pullup
Holding band
7
Then V pull-ups 8 ss hang bicycles 20
Db Curl drop
45z5/35x5/25x5
Band push-up 25 ss clap push-up 5
RC HANG 1 min
9/11/23 delts biceps
20x12
30x12
Cable side lateral
12.5x12
12.5x12
12.5x12
Rear delt db
20x12
25x12
Facepull
37.5x12
37.5x12
37.5x12
Alt db curl
35x8
35x8
Db hammer curl
35x10
35x10
1 arm preacher db ss 1 arm tricep cable pd
25x12/22.5x12
25x12/22.5x12
Db shrug
50x22
50x22 ss Db farmers walk 30s x 1 min
Chinup 12
9/13/23 bench
Inc bench
45x15
95x8
135x5 ss pullup 12
185x5 ss Pullup 12
205x4/ss side to side Pullup 12
195x5
Seated hs milt
90x5/chin up 12
180x8/chin up 12
270x5
Inc db
65x10 ss chin up 12
70x8
Elbows out tricep
35x12
35x12
Explosive come here mortal Kombat row
40x850x8
Push-up db 32
Facepull
44x12.12
Ng hang bicycle 10 super slow paused Pullup 5 bicycle 10
9/15/23
Mobility
Trap bar
90x5
180x5
270x3
320x2
340x2
Box squat
135x5
205x5
255x2
155x8
Lying ham
130x10
130x10
Rock climb hlr as 2 arm swing
12/24kg x 12
12/24kg x 12
Ab kneeling pd
65x12
75x12
Seated calf ss standing
105x15/15
105x15/15
Prowler 4x90x50ft
Pullup dead hang Rick climb 12
Lacking the boom
Today. The running finally catching up to me.
30 straight minutes yesterday drained my leg power.
9/17/23 pull
Ng
20
45x8
50x8
Dips
50x10
70x10
Seated cable row
165x8
187x8
Wg lat pd
126x8
143x8
Trx body row
12
12
Band push-up 30 ss clap push-up 5
Db shrug
70x12
70x12
RC Pullup 21
Hang 30 sec
9/18/23 arms
Mobility
Elbows out ext
15x12
25x12
35x12,12
Db alt curl
30x10
35x10
Rope tricep ss db hammer
23x12/30x10
33x12/30x10
43x12/30x12
1 arm tricep pd
23x12
28x12
Cable crossover very light doesn’t feel great on my pec
13 each side x 12
13 each x 12 ss cg push-up 25
1 arm preacher db
20x12
20x12
Overhead tricep rope
23x20
28x20
Zercher squat
10
30x10
Db wrist
30x20
35x20 ss 1 arm reverse curl 10x12 forearm focus
Hang 60 sec
9/20/23 bench
Inc bench
45x15
95x8
135x5 ss pullup 14
185x5
210x4 ss Pullup 12
185x6 ss pulllup 20
Seated hs milt
180x5/chin up 12
270x6 ss chinup 12
Db bench ss push-up
50x15/10
55x15/11
1 arm oh tricep db ext
30x12
30x12
rear delt machine drop set
70x12/60x10/40x12
Facepull kneel
40x12
45x12
super slow paused Pullup 5 ss supper slow push-up 5
4/4
9/22/23 deadlift
Mobility
Def DL 3 inch
135x5
225x5
275x3
315x3
365x3
Box squat
135x5
205x5
225x5
Seated calf
115x12
115x15
115x15 ss standing calf 15
Kneeling ab pd ss Rock climb hlr
70x12/12 x 3 rounds abs
Tire flip/Stepup/tire flip/kb swing/Pullup/feet on box push-up
12/12/12/50x12/15/30
9/24/23 delta/bicep/back
Seated hs milt
50x20
100x15
150x12
200x12
150x20
Facepull
30x20
35x20
40x15
Side lateral
20x15,15
25x15,15
Bb curl
60x12
70x12,12,12
Cable 1 arm curl
15x12,12,12
Pullup 20
20
45x5
Drop x15
Done at buddy gym
9/25/23 arms
Treadmill 5 min
Push-up 30 30 30 ss Chin up 15 15 12
Underhand lat pd bicep ss rope tricep
42x12/27.5 x 12
42x12/32.5 x 12
42x12/32.5 x 12
Db hammer curl as elbows out
30x12/12
35x12/12
35x12/12
Seated db curl ss 1 arm tricep pd
20x12/22.5x12
25x12/22.5x12
25x22/22.5x12
Db wrist
30x25-25-25-25
Hang 45 sec