1/21/24
Mobility
Pullup wg
20
35x5
50x5
65x7
Bw x22
Standing cable row
62.5x12
72.5x12
82.5x12
Seated 1 arm hs lat side pull down
55x12
60x12
65x12
1 arm corner bb row
Plus 45x12
Plus 70x12
Dips
16
45x5
90x5
115x5
Lat pd slow
115x12
130x10
Feet on box push-up 35:clapping Pullup 12plus 2
Stretch
1/22/24 delts
Mobility
Push-up 25
Pullup 15
Db side lateral
10x15.15x15
Hs milt
90x12
140x12
180x5
210x5
240x5
Hs shrug
180x12
230x12
270x10
Db side lateral
25x12 rest pause 12
Rear delt machine
70x12
75x12
80x12
Facepull 45x12/pushup 25/fp 45x12
1/24/24 arms
Cg push-up 25
Chinup 16
Bb curl
40x12
50x12
70x8
90x7
100x6
Elbows out ext
42.5x12
42.5x12
42.5x12
Underhand bicep lat pd paused
85x10
100x10
100x10
Rope tricep pushdown
42.5x12
50x12
57.5x12
Db hammer curl slow negative
30x12
30x11
30x11
Tricep dip pushdown machine seated
100x15
110x12
120x12
Db wrist
40x20
40x20
Cg push-up 30 ss chin 12 ss pushup 25 ss chinup 12
1/25/24
Mobility
Push-up 25/pullup 12
Sumo dl doh
135x5
185x5
235x3
285x3
315x3
Conventional
315x3 doh
Hack pause in hole squat
90x5
110x5
130x5
Leg ext
85x12
105x12
125x12 drop 105x5 drop 85x7
Walking lunge
32
42
Seated calf
90x15
100x15
100x15
Lower back Machine
100x15
115x12
120x12
Sled push pull nonstop
100x50/50 x 3
Push-up 35/pullup 12
1/26/24 chest/abs
Mobility
Push-up 25
Pullup 12
Clapping push-up 5
Bench
45x20
95x15
135x10
185x3 paused
210x3 paused
245x 3 paused
225x8
Inc hs
90x12
180x12
230x10
Pec Dec
90x12
100x12
105x12
Db feet on box push-up 26 rest 30 second
20
Hlr ss ab kneeling pd
15/43x15
15/52x12
12/57x15
Side cable twist
22.5x12
22.5x12
Strict paused Pullup 14
1/28/24 back
Pullup wg
22 easy
25x5
50x5
75x5
100x2 drop 50x5 no rest
Bw x25
Dips
20
45x5
90x5
135x5 drop 90x5 drop 45x5
Tbar corner bb row
Plus 115x10
160x10
205x6
Lat pd slow
130x12
130x11
Side lat hs
60x12
65x12
Standing cable row to chest
62.5x12
67.5x12
72.5x12
Feet on box push-up against band 35/clapping push-up 5/clapping Pullup x12 plus 2
Stretch
1/29/24
Mobility
Push-up 35
Pullup 15
Db side lateral
10x15.15x15
Db seated milt
30x12
40x12
55x12
70x6
Hs shrug
90x12
180x12
270x12
290x10
Hs milt
90x12
180x8
230x5
Db side lateral
27.5x12 rest pause 10
Rear delt machine
75x12
80x12
85x12
Facepull rope
42.5x12
47.5x12
47.5x12
Push-up 35
Pullup 15
1/31/24 arms
Cg push-up35
Chinup 20
Bb curl
50x12
70x10
90x7
100x7
Elbows out ext
45x10
45x12
45x12
Underhand bicep lat pd paused
100x11
100x10
100x10
Tricep dip machine
110x12
115x12
122.5x12
Db hammer curl slow negative
30x12
30x12
30x12
Rope tricep pd
50x12
57.5x12
57.5x12
Db wrist
42.5x20
42.5x30
Push-up feet on box 35/chinup 12
2/1/24 deadlift
Mobility
Push-up 35/pullup 15
Seated calf
45x20
115x15
135x15
145x15
Sumo dl doh
135x5
235x3
275x3
325x2
345x2 belt alt grip
Hack pause in hole squat never knew it was 105lbs naked lol
205x5
235x5
245x5
Walking lunge
34
42
Leg ext
105x12
105x12
105x10 drop 85x5 drop 65x5 no rest
Lower back Machine
115x12
120x12
125x10
Sled push nonstop
100x200ft
Push-up 35/pullup 15/squat 35
Stretch
2/2/24
Mobility
Push-up 30
Pullup 15
Clapping push-up 5
Bench
45x20
135x10
185x5paused
225x5paused
250x3
230x5
Inc hs
110x12
200x12
230x9 drop 180x5
Pec Dec arms up harder one
70x12
85x12
100x14
Db feet on box push-up 26 rest 32 second
22
Hlr ss ab kneeling pd
16/52x15
15/57x15
15/57x15
Side med ball twist
15x12
15x15
Dead hand Pullup 15
Stretch
2/3/24 couch to 5k week 4 day hills of Tatum
Walk 5
Run 3/walk 3/run 5/walk 3
Repeat
Walk 10
Calestenics circuit
Ring Pullup 21/pushup 75/ring pullup 10/pushup 25
Squat 100
2/4/24 back
Mobility
Push-up 30
Pullup 25/pushup 20
25x5
50x5
65x6
Archer Pullup 12
Dips
20
45x5
70x5
90x8
Tbar corner bb row
Plus 90x10
135x10
180x10
Seated 1 arm cable row
50x10
50x11
Standing cable row to chest
57.5x12
67.5x12
Feet on box push-up against band 35
Sideways lat pd
40x12
55x10
Clapping Pullup 12
Stretch
2/5/24 shoulders
Mobility
Push-up 35
Pull-ups 15
Hs milt
90x12
140x10
180x5
200x10
Db side lateral 30 seconds rest
27.5x12,12,12
Rear delt machine
75x12
80x12
85x14
Shrug machine
115x15
205x12
255x12
Facepull rope
42.5x12
47.5x12
47.5x14
Push-up 35 fist
Pullup dead hang 15
Box squat 40
Stretch
2/6/24 arms
Mobility
Push-up 35
Chinup 15
Ez bar curl
30x21
40x15
70x12
80x12
Incline db tricep ext
17.5x21/ss seated alt db curl 17.5x12
27.5x15/27.5x12
27.5x18/db hammer 27.5x12
Dip machines
110x12
115x12
120x12
Rope hammer curl ss rope triceps
27.5x12/37.5x15
37.5x12/42.5x15
37.5x12/47.5x15
Chin up 20 ss cg push-up 37
Stretch
2/7/24 chest
Mobility
Push-up 35
Pull-ups 16
Clap push-up 5
Bench
45x20
135x10
175x5 Pullup 12
195x12
HS INC
90x12
140x12
180x12
Db inc fly
30x12
30x12 plus 3 press
Hlr bent knee
15/trx push-up 12
15/12
Kneeling ab
50x15/hlr bent knee 12
57.5x15/12
65x15
Dead hang Pullup 12
2/9/24 deadlift
Mobility
Push-up 35/pullup 16
Seated calf
45x20
115x15
135x15
145x15
Sumo dl doh
135x5
185x5
230x5
280x5
325x3
Box squat
45x5
135x5
155x5
175x5
Step up
12
Kb 20 opposite hand 12
20 x 12
Sled backward
Plus 190x50,50,50,50 ft
Prowler 145x50
Leg press calf
90x15
110x15
110x15
Lower back Machine
85x15
90x15
Pullup 15 push-up finger tip 35
Stretch
2/11/24 back/forearms
Mobility
Push-up 36
Pullup
21
25x5
45x3
60x6
65x6
70x6 failed on 7
Corner row
B+180x6
b+205x6
Lat pd
145x6
160x6
Side lat hs pd
65x8
75x8
BTB wrist bb
135x12
155x12
Db wrist side
45x15
45x15
push-up against band
Mx40
Archer Pullup
14
2/12/24 delts
Mobility
Push-up 40
Pullup 31
Hs milt
50x15
90x15
140x12
180x6
230x6
270x4
Hs shrug
180x12
270x12
320x12
Db side lateral
25x15
25x15
25x15
Kneelingfacepull
42.5x15
47.5x15
52.5x12
Push-up 40
Clapping Pullup 10 plus 10
2/13/24 arms
Mobility
Squat 20
Push-up 40
Pullup 35 In 1 min
Alt db curl
20x12
27.5x10
37.5x6
45x6
47.5x5
Hs tricep dip first time using this hard to counteract the weight with my bodyweight
110x8
180x6
140x12
Db hammer curl
32.5x12
37.5x10
Elbows out ext
40x12
40x12
Db preacher curl 1 arm
27.5x8
27.5x8
Tricep pushdown 1 arm
25x10
25x12
Finisher
High box feet up push-up 40
Chin up 21
Squat 40
Prowler pushes 4x90x50 feet no rest
Cliffhanger 60 sec
Gassed!!!
2/14/24 chest abs
Mobility
Push-up 40
Pullup 22 easy
Bench
45x20
135x8/pullup 15
185x5
225x6/pullup 16
235x4
Dips
12
45x8
90x6
Hs incline press
180x8
200x8
Hlr bent knee/trx pushup
15/15
15/15
15/15
Ab kneeling pd
52.5x12
62.5x12
72.5x12
Pullup 12 ss side twist med ball 20x12