10:30:23 squats
Mobility
Box squat
10
45x10
135x5
185x5
225x3 Belt
245x3
145x20
Step up
12
20s x 12
20s x 10
Kneeling ab
60x12
70x12
75x12
Standing calf hard contract rest pause
20/18/12
Prowler
90 x 4 x 50ft
11/1/23 chest
Mobility
Incline bench
45x12
95x8
135x5
185x3
205x3
185x6
190x5
Db bench
80x6
80x6
Dips
10
90x6
100x6
Side db lateral
22.5x12
25x12
25x12
Rear delt machine
70x10
70x12
Trx push-up 15
Cable crossover
6pl x 15
6 pl x 15
Dead hang Pullup 5
Stretch
11/3/23 deadlift
Mobility
Trap bar deadlift
10
90x5
140x5
180x5
230x5
270x5
Hack squat
90x8
140x8
180x6
Lying ham
110x10
120x8
120x8
Bad girl
4x12
4x12
Seated calf ss hanging bicycle
90x15/15
100x15/15
100x20/20
Kneeling ab
67x10
70x10
73x10
Db wrist
30x50 reps ss dead hand rock climb 45 sec
Stretch
11/5/23 back
Mobility
Pullup ng
12
25x5
50x5
75x6
Seated cable row u handle
105x8
120x8
135x8
150x7
Db row
100x8
105x8
HS shrug
90x12
180x12
270x12
Lat pd wg
90x10
105x10
120x9
Seated calf
45x15
90x15
100x15
Pullup wg
15
11/6/23 delt/arm
Mobility
Hs milt
50x12
90x10
140x5
180x3
200x6
210x6
Db shoulder press
55x12
55x12
Side lateral
20x12,12
25x12
Db alt curl
40x6
45x6
45x6
Elbows out tricep
40x12
40x12
Db hammer
35x12
35x12
1 arm tricep pushdown
17.5x12
22.5x12
22.5x12
Facepull 42.5x12
47.5x12
47.5x12
11/7/23 7 Mile hike with dog
chest
Inc hs press
90x12
180x10
230x6
Db bench
80x6
85x6
90x6
Archer push-up
20
20
18
Cable chest crossover down
10 pl x12
10pl x 12
12pl x10
Inc db
60x10
60x10
Pullup 16
Super slow paused push-up 10
Stretch
11/8/23 deadlift
Mobility
DL
45x10
135x7
185x5
225x5
275x3
325x3 belt
350x3 belt
Lying ham curl
80x10
95x10
110x8
Kneeling 1 leg curl
30x10
30x10
Kneeling ab pd
42.5x12
57.5x12
65x12
72.5x12
Standing calf machine
45x15
75x15
90x15
I donāt like this gym. Atmosphere sucks and so does equipment. Guest pass done!
11/9/23 arms
Mobility
Seated db curl
10x12
20x10
25x6
30x6
35x6
40x6
Tricep pushdown
45x12
55x12
65x12
Piwheel curl
25x10
30x10
30x11
1 arm tricep pushdown
4pl x 12
5pl x 12
6pl x 12
Rock climb Pullup
12
Ss cg push-up
40
Db wrist
30x20
35x20
40x20
Plate pinch
2x25s x 50āsec
11/19/23 deadlift
Mobility
Box squat
45x10
135x5
185x5
Deadlift
135x5
185x5
225x5
275x3
315x3
365x3 belt
Def dl 3 inch
315x2
Step up per leg
10
25x10
25x10
Squat to box ss hlr bent knee
20/10
20/10
21/11 plus hanging bike 10
Plank feet on box
40 sec
40 sec
Standing smith calf
90x12
160x12
170x12
11/11/23 Veterans Day murph
20lb vest
1 mile
Pullup/pushup/squat
7/25/35
7/25/35
7/25/35
8/25:35
8/25/21
8/21/25
8/21/22
53/167/208
8/20/22
62/187/230
8/13/26
70/200/257
8/25
78/200/282
8/18
86/200/300
7
4
3
Run 1 mile 
53:30 beat last time barely
11/12/23 back/delts
Mobility
Pullup 15
30x5
55x5
80x4
Db seated milt
50x10
60x10
70x8
Corner row
+50x10
+100x10
+125x10
+150x10
Dips
12
45x8
90x6
115x5
Rock climb Pullup 12
Underhand lat pd biceps
70x10
85x10
100x10
Db shrug
90x12,12,12
Db side lateral 25x12,12,12
Clap pullup
10. + 4
Feet on bench cg push-up 35
11/13/23 lower power
Mobility
Box speed squat
45x10
135x5
185x8x2 (30 sec rest)
Speed DL
135x3
225x2
275x5x2 (30 second rest)
Sled pull ss prowler push
100x4x50ft no rest then rest 10 sec between sets
Lying ham
70x10
80x10
90x10
Kneeling ab pd
57.5x12
67.5x10
72.5x10
Seated calf
50x100 rest pause
Pullup ng 15 ss pushup 35
11/15/23 bench focus
Mobility
Inc bench
46x15
95x5
135x5
185x5,5,5
Chinup
10
45x5
55x5
65x7
Db bench
70x12
80x12
1 arm side corner row plus bar
45x12
55x10
65x10
Tricep behind seated db ext
35x15
45x15
55x15
Db alt curl
30x10
30x10
30x12
Archer push-up
22
20
Reverse pec felt rear delt open hand
50x10
60x10
60x12
Rock climb Pullup 12
11/17/23 dl
Mobility
Deficit dl
135x8
185x3
225x3
275x3
315x1
365x1
415x1 belt
315x2 normal
Hack squat
90x8
110x8
130x8
Lying ham curl
100x10
100x10
110x10
Hyper 45 degree
12
14
15
12
Hlr bent knee
12
12
12
Push-up 35
Rc Pullup 12
Tweaked lower back on deadlifts. Stretch it out.
11/19/23 back
Mobility
Weighted Pullup ng
15
25x7
35x7
50x7
Dips
12
50x7
75x7
100x7
Db row
85x10
85x10
85x11
Lat pull down
115x10
130x10
130x10
Seated cable row full rom bent over at end
100x10
115x10
130x10
Shrug hs squeeze oblivion out of traps
90x12
180x12
200x12
230x12
Explosive Pullup clap
15+5
Paused push-up 33
Stretch
11/20/23 delts/tris
Mobility
Hs milt
20
90x12
140x7
160x7
180x7
Elbows out ext
27.5x12
32.5x12
32.5x12
Cg bench
135x8
155x8
Rope tri
42.5x12
47.5x12
47.5x10
Side db lateral
22.5x12,12,12
Rear delt machine
60x12
65x12,12
Pullup12
11/21/23 squat quad
Box squat
45x20
135x5
185x7
205x7
225x7
Step up
12
Kb opposite hand
25x10
25x10
Jump ss tire flip
2/220x8
Leg ext
85x12,12,12
Calf press
115x12
115x12
115x12
Kb swing switch hands every 5 reps
30x30
Feet on high box push
Up30 ss pullup chest to bar 12
11/22/23 chest/biceps
Mobility
Db incline bench
25x15
40x10
50x8
65x7
75x7
80x7
Chin up
10
25x7
50x7
60x7
Trx pushup
12
12
12
Chin grip lat pd
85x10
100x10
115x10
Feet on high box archer push-up
20
20
1 arm db preacher curl
25x12
27.5x10
Pinwheel curl
32.5x12
35x12
Deficit push-up with mini band 30
11/24/23 deadlift
Mobility
Sumo dl
45x10
135x5
185x5
225x5
275x3
315x3 belt
335x5 conventional
Hack squat
90x8
110x8
140x8
Kneeling ab pd ss hlr bent knee
52.5x10/10
62.5x11/11
67x5x12/12
Kb snatch per arm as waking lunge
26x10/24
32x10/24
Sled pull ss prowler push
130x3 rounds 50 each way
1 leg calf standing
15x12,12,12
Pullup ng x 15 as push-up 30
11/25/23
Weighted Pullup ng
12
25x5
35x5
50x5
75x5
Dips
12
45x5
70x5
90x5
120x5
Db row
90x10
90x10
90x10
Lat pull down
130x10
140x10
155x8
Seated cable row full rom bent over at end
115x10
130x10
145x8
Shrug hs squeeze oblivion out of traps
180x12
230x10
250x10
Explosive Pullup clap
15+1
Paused push-up deficit mini band mx25 drop bw x 5