12/22/23 sumo 5s
Mobility
Box jumps 3
Sumo dl
95x10
135x5
185x5
225x5
255x8
Tire carry farmers walk
132x300ft
Sled pull
115x100
160x100
205x100ft
Low back machine
55x15
70x15
85x15
Dragon flag
10
10
10
Leg press calf
90x12
140x12
160x14
Pullup/db push-up/squat/hanging bicycle
12/30/30/20
Stretch
12/24/23 Pullup 3s
Mobility
Weighted Pullup 3s
15
35x5
55x5
80x3
100x3 failed on 4
120x2 drop 55x7
Dips
12
45x5
90x5
135x4drop 90x5 drop 45x7
Db row
100x8
100x8
100x8
Seated hs milt
90x5
180x5
230x3
270x5 drop 180x7
Underhand lat pd paused bicep focus
115x8
130x8
130x8
Push-up band as clap Pullup
Mx21 ss 10
Mx21 ss 11
Db one arm side lateral
25x12
25x12
25x12 ss pike push-up 25/pushup15/hanging bike10/pullup dead hand 5
Stretch
12/25/23 stairway to heaven hike
12/26/23 squat 3s my legs soooo sore
Mobility
Box squat
5
135x5
185x3
205x5
Step up
12
12sx12
Step up as front squat
12sx12/12sx12
12sx12/12sx12
Lying ham
102.5x8
105x8
110x6
Leg ext
85x10
90x10
95x10
Plank arms out in front ss forearm plank
40/20
40/20
12/27/23 bench 3s
Mobility
Band push-up 10
Pullup 12
Bench
45x12
95x8
135x5
155x3
175x3
195x10
225x8
Chinup
12
55x5
65x5
75x5
Trx pushup ss clap pushup
16/5
16/5
Trx body row
14
12
Inc db tricep elbows out ext ss db hammer
35x12/35x12
35x14/35x14
Lat machine outer lat
45x12
55x12
Rear delt machine
70x12
70x12
Tricep rope pushdown nonstop
27.5x12/37.5x12/47.5x12/37.5x12/27.5x12
Stairmaster
5 min
12/29/23 sumo 3s
Mobility
Box jumps 3
Sumo dl
95x10
135x5
185x5
225x3
255x3
275x5
305x3
Tire carry farmers walk
132x100ft
180x100ft
180x100ft
Sled pull
135x100ft
180x100ft
210x100ft
Low back machine
75x15
90x15
100x15
Dragon flag
11
10
10
Leg press calf
110x12
140x12
180x14
Pullup/db push-up/squat/hanging bicycle
14/35/35/22
Stretch
12/31/23 Pullup 1s
Mobility
Weighted Pullup 1s
16
45x5
70x3
90x3
115x2 drop 45x8 drop bodyweight 8
Dips
12
55x5
100x5
140x5 drop 90x5 drop
Seated hs milt
90x10
180x5
250x3
280x3 drop 180x10
Underhand lat pd paused bicep focus
115x8
130x8
145x7
Push-up band cg ss archer Pullup
Mx25/10
Mx27/10
Db side lateral
27.5x12
27.5x12
Rope upper back row
37.5x12
47.5x12
57.5x12
Pullup dead hang 5 sec paused at bottom 2 sec at top
8
Ss feet on wall push-up 10
1/1/24
Mobility
Leg press calf
90x15
110x15
140x15
160x14
160x14
Hack squat idk how much it is naked but it is heavy
90x5
110x5
130x5
Lying ham
105x8
110x8
115x6
Box squat had to wait
45x5
135x5
175x5
195x3
215x7
Stepup
12
20s x 12/box front squats 20x12
20s x 12/bf 20s x 12
Hlr bent knee
10/ ss push-up 25
10/ss pushup 25
11/med ball twist 15x12
Dead hang pullup 3 sec pause at bottom
10
1/1/24 a few hours later
Like one
Hike 20lb Ruck 3.57 miles 1:11:11
35 pushups
35 squats
A bit of rock running
100 Push-ups a day every day
1/3/24 bench 1s
Mobility
Band push-up 10
Pullup 12
Bench
45x12
95x8
135x5
185x3
205x7
235x3
255x2
Dead hang Pullup
15
Chinup
10
45x5
70x5
80x4 drop 45x4
Incline hs press
90x10
140x10
180x10
200x8
Db row
80x12
80x12
T
Inc db tricep elbows
37x5x12
37.5x12
Db hammer
37.5x10
37.5x10
Finale
CG push-up 30
Cg push-up with m band 19
Tricep pushdown 42.5x12
52.5x12
1/9/24 delts
Side db raise warmup
5x20
10x15
Seated hs milt
90x12.10
140x8
180x6
200x6
230x5
180x10
Db side lateral
22.5x15,15,15
Hs shrug
90x12
180x12
230x12
270x12
Facepull
42.5x12
47.5x12
47.5x15
Side lat machine
60x12
80x12
Slow mo paused Pullup dead hang
11
Slow mo push-up
20
Stretch
1/10/24 arms
Mobility
Inc hs chest press
90x12/chinup 12
140x10/chinup 12
180x8
230x8
Underhand lat pd bicep paused
85x12
100x10
115x10
Elbows out tricep ss alt db curl
30x12/12 x 3 rd
Overhead rope tricep
35x12
42.5x12
50x12
Rope bicep hammer curl
35x12
42.5x12,12
Slow mo Pullup
8
Slow mo push-up 10
1/11/24 deadlift 5s
Mobility
Sumo dl
45x10
145x8
195x5
235x5
265x8
285x3 joker
Box squat 20
Leg ext
75x15
90x15
90x20
Low back ext machine
85x15
90x15
100x15
Lunge walk
30
32
Seated calf ss bw standing
90x15/15 x 3rd
Box squat 20/pushup feet on tire 30/box squat 30/dead hang Pullup with explosive up 5
1/12/24 chest abs
Mobility
Plyo push-up 5
Db incline press
25x15
50x12
70x12
80x10
Hammer strength chest
90x12
180x12
200x10
Hs incline
90x12
180x10
200x10
Dips
15
15
Hlr bent knee
12 plus Pullup 1
12 plus Pullup 3
12 plus Pullup 3
Kneeling ab pd
52.5x12
62.5x12
Med ball twist 15x15
Med ball push-up 20
Pike pushup 25
1/14/24 back
Mobility
Pullup wg dead hang
15
25x5
35x5
50x5
Seated cable row
130x10
145x10
160x8
1 arm lat side pd Machine hs
45x12
55x12
65x11
Tbar row
Plus 135x10
180x10
205x8
Dips
12
45x8
70x8
90x8
Archer pullup
10
Cg push-up 30
Power 1 arm row 32.5x10
1/15/24 chest
Mobility
Push-ups 20
Clapping push-up 5
Bench
45x20
95x12
135x8
185x5
225x7
Db incline
70x10,10,10
Cable flies
30x15
40x12,12
Pec deck
55x15
70x12,12
Hammer strength press ss push-up
50x20/20
90x20/20
140x15/20
180x12
Pullup 23
1/16/24 shoulders/arms
Mobility
Hs milt
90x15,12
140x8
180x10
200x9
Bb curl
50x12
70x10
90x9
Elbows out ext
35x12
40x12
40x12
Db drag curl
25s x 12
25s x 12
25s x 12
Rope tricep pushdown
42.5x15
50x12
50x15
Db hammer curl slow negative
25x12
25x12
25x12
Tricep dip pushdown machine seated
80x15
90x15
100x15
Db wrist
35x20
40x20
45x20
Chinup 15
Feet on tire cg push-up 30
1/17/24 trail run in snow
200 pushups
20 ring pull-ups
50 box squat
1/18/24 deadlift
Mobility
Sumo dl
135x5
185x5
225x5
255x3
285x5
Conventional
225x16
Hack pause in hole squat
Plus 50x5
90x5
110x5
Leg ext
85x12
85x12
105x12 drop 85x6 drop 65x7
Lower back Machine
85x12
100x12
115x12
Sled pull backwards
90x100ft
90x100fr
Sled power row
90x10 reps
Lunge walk
30
40
1/19/24 chest abs
Mobility
Push-up 25
Pullup 12
Clapping push-up 5
Bench
45x20
135x10
185x5
225x5
255x2 paused
225x7
Inc hs
90x12
180x12
230x8 drop 180x10
Drop 90x12
Pec Dec
85x12
90x12
95x12
Db push-up 25
25
Hlr
15 plus slow Pullup
12 plus slow Pullup
12 plus slow Pullup
Kneeling ab pd
43x15
53x15
64x15
Side cable twist
22.5x12
22.5x12
Strict paused Pullup 12
Stretch
1/20/24 couch to 5k trail run in snow plus hike
Plus 20lb ruck circuit
Push-ups 55/pullup 21/squat 5
No rest repeat
35/15/35
Hlr 10