2/15/24 circuits
Stairmaster 7 min
Mobility
Push-up/pullup/squat
40/25/50
31/15/35
30/14/30
Rope tricep pushdown ss db hammer curl
27.5x21/20x15
37.5x16/20x16
42,5x26/20x16
On triceps rope ext
27.5x15/chinup 11
32.5x15
32.5x15
Db pinwheel curl
30x12
30x12
Seated dip
80x20
90x20
Pull-ups 31 In 60 sec
2/16/24 deadlift
Mobility
Push-up 41
Pullup 22
Deadlift
45x12
135x8
225x5
275x3
325x4 doh
Hack squat
105x8
195x5
215x5
Seated calf
75x21
125x20
125x21
Lying ham
100x10
100x7
Leg ext
80x12
80x15
Walking lunge ss squat
28/30
28/30
Pullup 15/pushup 41
2/17/24 back
Mobility
Push-up 42
Pull-ups 25
Weighted Pullup
25x5
50x5
75x5
Archer 14
Lat iso one arm row side
45x12
55x12
65x12
Db row
100x10
100x11
Dips
12
45x10
70x8
Vbar lat pd
115x10
130x10
Rope cable row to nipples as band push-up
37.5x15/mx30
42.5x15/mx31
47.5x15
Ng Pullup 15
2/19/24 delts
Mobility
Push-up 30
Pullup 33+4 in one minute
Db milt
17.5x12
27.5x12
37.5x12
47.5x12
Hs milt
90x15
180x10
200x8
220x7
Hs shrug
180x15
270x12
320x12
Db side lateral
27.5x12
27.5x15
Rear delt machine
60x15
75x15
Cindy
5 Pullup 10 push-up 15 squat
7 rounds so far
2
2
2
2
2
2
2
2
115 pull-ups/230 pushups/345 squats
23 rounds in 20 mins
Did Cindy for first time as punishment
2/21/24 bench chest
Mobility
Push-up 40
Pullup 22
Bench
45x20
135x8 Pullup 15
185x5
205x5
225x5
Inc hs
Plus 90x10
Plus 140x10
Plus 190x10
Plus 210x10
Pull-ups 15
Pec Dec
85x12
100x12
115x12
Pullup/db push-up
16/30
12/21
Hlr bent knee
15
14
Ab pd kneeling
52.5x12
57.5x15
62.5x15
Side ball twist ss ball push-up ss Pullup
20x12/12/12 x 2 rd
2/22/24 deadlift legs
Deadlift
135x8
185x5
225x3
275x3
335x4 3 doh 1 ou
355x3 belt
Box squat
135x5
185x5
225x5
Seated calf
115x15
125x15
135x15
Leg ext
85x12
105x12 drop 85x6 drop 65x5
Prowler ss squat
11x100ft ss 25 x 2 rounds no rest
Walking lunge push-up feet on tire Pullup
50/35/15
Stretch
2/23/24 arms
Mobility
Push-up 31
Chinup
15
25x5 ss mini band push-up 30
50x5/m x 30
75x5/mx25
100x4
Alt db curl ss elbows out ext
35x10/35x12
35x10/35x12
Underhand lat pd bicep
90x12
105x12
1 arm tri pd
22.5x12
22.5x12
Btb wrist
135x12
155x12 ss false grip slow Pullup 12
Archer Pullup 10
Stretch
2/24/24
Mobility
Push-up 42
Pull-ups 23
Weighted Pullup
35x5
60x5
80x6
Archer 14
Corner row
Plus 135x8
Plus 180x8
Plus 205x8
Dips
15
45x5
90x5
135x5
Lat iso one arm row side
70x10
80x10
85x10
Vbar lat pd
130x10
140x10
Sternum paused Pullup ss band push-up
10/mx31
8/mx31
Pulling muscles gassed
2/26/24 delts
Mobility
Push-up 42
Pullup 25
Hs milt
90x15
140x8
180x8
205x5
230x6
Hs shrug
180x12
270x12
330x12
Db side lateral
27.5x12
30x12
Rear delt machine
65x12
80x12
5 min Pullup/pushup/squat
5 round 5/10/15
2/28/24 chest
Mobility
Push-up 42
Pullup 22
Bench
45x20
135x8
185x5
225x6
235x3
Inc hs
Plus 140x12
Plus 180x12
Plus 210x11
Pull-ups 15
Pec Dec
95x12
110x12
120x12
Hlr bent knee ss ab pd kneeling
15/52.5x15
15/57.5x15
Side ball twist ss ball push-up ss pullup
20x15/12/12 x 2 rd
2/29/24 deadlift legs
Push-up 50. B bum
Deadlift
135x5 sumo
185x5 sumo
225x5 sumo
275x3 sumo
335x4 3 doh sumo
355x3 sumo
Box squat
135x5
185x5
235x5
Leg press calf
Plus 90x15
Plus 140x15
Plus 150x15
Leg ext
85x12
105x14
Low back machine
100x12
Sled pull
Plus 220x100ft ss walking lungge x 28
2 rounds
Pullup push-up squat
12/22/22
24/25/25
3/1/24 arms
Mobility
Push-up 35
Chinup
21
25x5 ss mini band push-up 31
50x5
75x5
100x4 drop 50x4
Dip machine
120x15
130x15
140x15
Pinwheel db curl
30x12
30x12
Tricep rope pd
42.5x15
47.5x15
52.5x12
Underhand lat pd bicep
100x15
115x12
Db wrist
30x21
40x21
Archer Pullup
14 ss fingertip push-up 40
3/3/24 back
Mobility
Push-up 42
Pull-ups 26
Weighted Pullup
25x5
45x5
70x5
85x4
100x 3
Clapping Pullup
12
Corner row
Plus 140x8
Plus 185x8
Plus 210x8
Wg lat pd
130x10
145x9
Dips
21
45x6
90x5
135x5 drop 90x5 drop 45x5
Lat iso one arm row side
70x12
80x12
Sternum paused Pullup ss band push-up
11/m x 32
8/mx31
3/4/24
Push-up 43
Pullup 25
Db military
20x20
40x12
50x12
1 arm
Db side lateral
22.5x12
25x12
Db shrug
70x12
80x12
Rear delt machine
55x15
60x15
Handstand push-up/pullup/squat
10/25/25
Feet on tire pushup pullup
Squat
30/15/25
Hlr bicycle 20
3/6/24 chest
Mobility
Push-up 40
Clapping push-up 5
Chinup 20
Bench
45x20
95x10
135x8
185x5
210x5
235x5
Chin up
25x5
50x5
75x5 drop 50x4 drop 25x4
Inc hs
Plus 140x12
Plus 190x10
Plus 210x1
Pec Dec
100x12
110x12
120x10
Hlr bent knee
15
15
Side ball twist ss Trx push-up
20x15/15
20x15/15
Kneeling ab pd
52.x16
62.5x16
Gorilla Pullup 5
3/7/24 deadlift legs
Push-up 50
Pullup
Deadlift
135x5 sumo
185x5 sumo
225x3sumo
275x3 sumo
332x3doh sumo
355x2 sumo
Box squat
135x5
185x5
245x5
Leg press calf
Plus 160x15
160x15
160x16
Leg ext
90x15
90x15
Low back machine
85x15
90x15
90x15
Walking lunge SS box squat no rest
28/30
30/30
Feet on box push-up 33
Pullup15
Stretch
3/8/24 arms
Mobility
Push-up 35
Chin up 15
Weighted chin up ss band push-up
25x5/mx25
50x5/mx25
75x6/mx25
50x8
Dips
15
45x5
90x5
115x6
90x8
Pinwheel curl
35x10
40x10
Incline db ext
30x12
40x12
Vbar bicep lat pd pause at chin
115x8
125x9
Tricep vbar pushdown
50x12
57.5x15
Sled row
85x10
Prowler push
85x100ft
Extreme slow mo Pullup 5 pause 5 sec at top and bottom
3/10/24 back
Mobility
Push-up 35
Pull-ups 27
Weighted Pullup
25x5
50x5
75x5
25x10
Seated cable row
145x8
145x8
Lat iso one arm row side
80x12
85x12
Inverted trx row ss push-up
12/35
15/feet on tire 31 ss box squat 50
Facepull
32.5x15
37.5x15
Seated calf rest pauses 10
Sec rest
75x30/21/20
3/21/24 delts arms
Mobility
Seated hs milt
90x15.12
140x8
180x8
200x8
Db alt curl ss incline tricep db ext
30x10/30x12
32.5x12/32.5x15
Pinwheel db curl ss dip hs machine
35x10/plus 90x15
35x10/plus 140x15
Vbar bicep pd
100x10
115x11
1 arm tricep pd
22.5x12
22.5x12
Ng chinup 15
Feet on box push-up 35
3/13/24 legs
Mobility
Push-up35
Pullup 20
Deadlift
45x12
135x8
225x5
275x3
325x3
350x3 mixed grip
Walking lunge
28
28
32
Kb front box squat
40x12,12,12
Hlr bent knee
12 plus bicycle 10
12 plus bicycle 12
12 plus bicycle 10 ss push-up 35
Side med ball twist ss box jump ss pullup
20x25/2/12 x 2 rd nonstop