11/26/23 delts
Mobility
Seated hs milt ss Pullup wg
90x12/12
140x12/2
180x7/45x5
200x5/55x5
230x5/65x5
Db side lateral
25x12
27.5x12
27.5x12
Facepull rope
42.5x12
47.5x12
47.5x12
Rear delt reverse pec deck
55x12
65x12
75x10
Db shrug
90x12
95x12
95x10
Explosive sled pull
110x100ft
155x100 ft
Feet on tire clapping push-up 10 then 15 reg
Archer Pullup 10
11/27/27 arms
Mobility
Seated Inc db curl
17.5x12
22.5x10
32.5x10
32.5x10
Underhand lat pd
85x10
100x10
Box squats
5
45x5
95x5
135x5
185x5
215x5
245x7
Stepup kb opp
12
30x10
30x11
Corner bar landmine
45x10
70x10
75x10
Lying ham
100x8
110x8
Box jump
30 Inch x 3
Chinup 12
Push-up cg 31
11/28/23 arms
Stairmaster 5 min
Mobility
Chinup 12
Incline db curl ss elbows out ext
20x12/15
22.5x12/15
30x12/15
35x9/15
Ng chin ss diamond push up
12/21
12/21
1 arm db preacher
25x12
25x12
1 arm oh tricep
30x12,12
Pinwheel curl
35x10,10
Rope tricep pushdown
42.5x15
47.5x15
11/30/23 bench 5
Mobility
Incline bench
45x15
95x8
135x5
175x5
195x5
205x3
Chinup
12
25x5
45x5
70x5
Inc db bench
55x12
65x12
Standing rope cable mid row
42.5x12
52.5x12
57.5x12
Trx push-up
15
15
16
Inverted row
15
15
14
Face pull
32.5x12
37.5x12
36.5x14
Dead hang Pullup 10
12/1/23 deadlift
Mobility
Sumo dl
45x10
135x5
185x5
225x5
275x3
315x3
335x3 conventional
365x3 belt
Sled pull
150x2x50ft
175x2x50ft
200x2x50ft
Tire flip
132x8
180x8
220x10
Kneeling ab pd ss hlr bent knee
57.5x12
62.5x12
67.5x12
Thick plate farmers walk pinch grip
45s x 100ft
Dbs 40x220ft
Seated calf
90x12
100x12
110x12
Pullup wg 12 push-up 30
12/3/23 Pullup
Weighted ng
15
25x5
50x5
70x5
80x5
Dips
12
45x5
90x5
135x5
Tbar row
+45x10
+90x10
+135x10
+180x10
Seated hammer strength Milt press
90x10
140x10
180x8
205x7
Seated cable row
130x10
145x10
Feet on big tire deficit push-up ss pullup
25/ clapping Pullup 12
M band x 21/archer pull up 10
M band/17/archer Pullup 10
12/4/23 squats
Mobility
Seated Db curl
22.4x12,12,12
Stepup on tire
12
25x12
25x12
Tire squat
20
25x20
Box squat
135x5
185x5
225x5
255x4 belt
Hack squat
Machine x 5
90x5
110x5
Leg ext
70x12
75x12
80x12
Walking lunge 50
Pullup 12
12/5/23 arms
Mobility
Bb curl
40x15
50x12
60x8
70x8
80x6,7
Plate push-up cg
20
21
Rope triceps
42.5x8 warmup
57.5x8
62.5x8
Pinwheel curl
30x8
35x8
40x9
Elbows out ext
30x12
35x12
35x12
Underhand lat pd biceps paused
100x8
115x8
1 arm tricep pushdown
17.5x12
22.5x12 ss chinup 12
22.5x12 ss med ball push-up 22
Stretch
12/6/23 bench
Mobility
Bench
45x15
95x8
135x5
185x5
215x5
235x4
Chinup
12
45x5
55x5
70x5
Db incline
70x10
75x8
Elbows out ext
35x12
35x12
35x12
Seated cable row
143x12
148x12
153x10
Seated db clean
20x10
20x10
25x9
12/7/23 shoulders
Stairmaster 5 min
Mobility
Db seated milt
22.5x12.10
40x8
50x8
60x8
Land mine 1 arm shoulder press
Bar x 10
25x10
50x10
Db side lateral
22.5x12
22.5x12
22.5x12
Kneeling facepull split Stance
37.5x12
37.5x12
42.5x12
42.5x12
Rope tricep pushdown
42.5x12
47.5x12
47.5x12
1 arm oh tricep ext
32.5x12
32.5x12
Grease the groove at end of workouts
Pull up 12
Cg push-up 31
12/8/23 deadlift
Mobility
Sumo dl
45x10
135x5
185x5
225x5
275x3
325x3
Switch to conventional
355x3 belt
375x3 belt
Sled pull
155x2x50ft
180x2x50ft
205x2x50ft
Tire flip
180x8
220x15 ss box squat 20
Box jump 30 inch ss hlr bent knee
3/12
3/12
Straight leg 8 then 4 bent knee
Farmers walk dbs
50x 1 lap around turf
Kneeling ab pd
62.5x12
62.5x12 as push-up feet on bench 25
67.5x12 ss Pullup wg 10
My right let been soooo tight for weeks and my trap. In desperate need of deep tissue massage.
12/9/23 cardio
Hartshorne hills
Jog 10 min
Couch to 5k
Week 3 day 2
Hill sprints
100
Squats
30 donkey calf
30 feet on bench pushups
29 donkey calf
30 jumping jacks
25 step ups per leg
12/10/23 Pullup back
Mobility
Weighted wg
15
25x6
50x6
55x6
60x5
Tbar row
+90x6
+135x6
+180x6
+205x6
+225x5
Vbar lat pull down
145x6
160x6
Db row
100x6
100x8
Bb curl
70x6
80x6
80x8
Db hammer pinwheel
40x6
40x8
1 arm preacher
30x8
Db wrist
37.5x12
45x12
Plate pinch 50x45 sec
Knuckle push-up 25
Stretch
12.11.23 legs
Mobility
Box squat
12
135x8
185x6
205x5 strained left low back again dammit
Leg ext
55x15
60x15,15,15
Lying ham
50x12
60x12
70x12
Hip abduction
25x12
25x12
25x12
12/13/23 light upper
Mobility
Seated hs milt
90x15
140x8
180x8
200x8
220x7
Cg inc bb
135x8
155x8
175x7
Rope tricep
42.5x12
47.5x12
47.5x12
1 arm
22.5x12
Underhand hs lat row
90x12
140x12
150x9
Lat pd handles
85x12
100x10
100x10
Preacher curl machine
40x12
45x12
50x10
Trx row ss cg push-up
12/25
12/25
Stretch
12/15/23 deadlift deload
Mobility
Sumo
45x10
135x5
185x5
235x3
275x2
Stepup
12
25x12
25x12
Sled pull backwards
110x3x100ft
Kneeling Ab pd
37.5x12
47.5x12
52.5x12
Seated calf
75x21
95x21
105x20
Low back machine rehab
30x12,12,15
Db shrug light
30x20
50x20
Squat Pullup push-up
30/10/30
Felt looser than Iāve been but still taking it lighter.
12/17/23 back
Mobility
Pullup wg
15
25x6
50x3
60x6
65x5
65x5
Tbar
+180x6
+205x6
+215x6
Vbar lat pd
150x6
165x6
Lat Side machine pull down
45x8
55x8
65x8
Archer ng pullup
12
Bb curl
60x6 warmup
80x6
90x6
Db pinwheel curl
45x6
45x6
1 arm preacher
35x7
Cable 1 arm curl nonstop
20x12
20x10
12/18/23 delt/tris
Mobility
Seated hs milt
15
90x12
140x8
180x3
200x6
205x6
Db side lateral
22.5x12
27.5x12
27.5x10
1 arm rear delt
32.5x10
35x10
Rope face pull
32.5x12
35x12
Elbows out triceps ext
30x12
35x12
40x10
Rope tricep pushdown
42.5x12
47.5x12
Cg push-up 25
12/19/23 legs
Stairmaster 5 min
Mobility
Box squat
20
Kb 25x10
Kb 40x10
Kb 50x10
Db sldl
40x10
50x10
50x10
Leg ext
70x12
75x14
80x12
Walking lunge
24 ss wall squat hold 20 sec
X3 rounds
Smith calf
90x12
110x12
120x12
Tbar land mine
Bar x 10
10x10
20x10
Bent knee dip
Raise
12
12
Prowler 3 trips
12/20/23 bench
Mobility
Band push-up 10
Pullup 12
Bench
45x12
95x8
135x5
185x5
205x5
225x8
Chinup
12
45x5
55x5
65x5
45x8
Trx pushup ss clap pushup
15/5
15/5
Seated cable row
130x10
145x10
160x8
Inc db tricep elbows out ext ss db hammer
30x12/30x12
35x12/35x12
Rear delt machine
55x12
60x12
65x12
Tricep rope pushdown
22.5x100 reps yeah buddy