3/14/24 trail
Run
Push-ups
Pull-ups
Squats
3/15/24 chest
Mobility
Push-ups 40
Pullup 21
Bench
45x20
135x10
185x6 Pullup 12
205x6
Inc hs chest
Plus 90x8
Plus 180x8
Plus 200x9
Reverse pec Dec rear delt
70x15
80x15
Side db lateral slow
20x12
20x12
Side to side push-up feet on box
20/stepup 12
20
Squat/pullup/pushup 5 mins
20/10/15 x 4 rounds no rest
3/17/24 back
Mobility
Push-up 42
Pull-ups 28
Weighted Pullup
30x5
55x5
80x5
30x10
Dips
15
45x5
90x5
115x5
Tbar corner row
Plus 70x10
Plus 115x10
Plus 160x10
Seated hs milt
Plus 90x10
Plus 180x8
Plus 200x8
Plus 220x7
Lat iso one arm row side
70x10
80x12
Leg press calf rest pause
90x15/12/10
Seated calf rest pause
75x21/20/19
Archer Pullup ss cg push-up box squat
14/30/30
Clapping Pullup ss fist pushup ss box squat
10/30/30
3/18/24 arms
Mobility
Push-up 50
Chin up 16
incline tricep db ext ss alt db curl
30x15/30x12
35x15/10
35x15/10
Rope tricep pd
42.5x15
47.5x15
Vbar bicep pd
100x10
105x11
Overhead tricep rope ext
32.5x15 ss ng chin up 12
37.5x16
Db pinwheel curl
35x10
35x11
Push-up chinup squat
30-15-30
Trx pyshup Pullup squat hanging bicycle
20/15/31/20
Ng chinup 15
Feet on box push-up 35
3/19/24
Murph
20lb vest
1 mile
Pullup/pushup/squat
11/21/50
11/21/50
11/22/50
10/21/50
10/22/40
8/21/32
7/20/28
68/148/300
7/20
5/12
80/180
5/10
4/10
89/200/300
Lfgo Billy
5
3
3
1 bloody painful mile worst cramp ever .3 in hip was in pain too
46:30
Beat my mental goal of 49 min
First 1/2 mile run all up hill
3/20/24 chest delts
Mobility
Push-ups
35
Bench
45x20/pullup 15
95x10/chinup 15
135x5/ng wg Pullup 15
175x5/ng cg Pullup 15
200x8
Db incline press
70x10
75x8
Reverse pec Dec rear delt
70x15
85x15
Side db lateral slow 1 arm
22.5x12
22.5x12
Side to side push-up feet on box as box squat
22/20
22/20
Prowler push
4x+90x50 feet no rest
Squat/pullup/fist pushup
25/12/30
Stretch
Day 2 round 2 of 75 hard
Lfgo
3/21/24 trail run and hike
110 push-up
50 Pullup
3/22/24 dl
Mobility
40 push-up
15 Pullup
Sumo dl
95x10
185x5
235x5
265x8
Walking lunge ss sled pull backwards
28/110x100ft x 3 rounds no rest
Hlr bent knee
12 ss box squat 25
12 ss box squat 25
12
Back machine low
100x15
105x15
Kneeling ab pd
42.5x15
52.5x15
Push-up 42
Stretch
3:24/24 back
Mobility
Push-up 42
Pull-ups 21
Weighted Pullup
35x5
60x3
85x5
50x7
Dips
16
55x5
100x5
135x5
Seated cable row
85x12
Switch to 1 arm
40x12
55x12
Seated hs milt
Plus 90x12
Plus 140x10
Plus 180x8
Plus 200x8
Lat iso one arm row side
80x10
80x10
Leg press calf rest pause
90x12
110x12
110x12
110x15
Seated calf
75x15
95x15
100x15
Feet on tire push-up plates extra depth
30
Mx30
Paused Pullup 15
Squat 30
Stretch
3/25/24 arms
Mobility
Push-up 50
Chin up 20
incline tricep db ext ss seated db curl
17.5x20/15
27.5x16/27.5x12
27.5x20/27.5x14
Dip machine
110x15
115x15
115x15
Underhand bicep pulldown
100x12
105x12
Rope tricep pushdown
42.5x15
50x12
50x12
1 arm preacher db
17.5x15
17.5x15
5 min squat/pushup/pullup
20/20/10 x 4rds no rest
3/27/24 chest delts
Mobility
Push-ups
35
Bench
45x20/pullup 16
95x10/ng wg pullup 12
135x5/chinup 15
165x3/ng cg Pullup 12
185x3
210x 7
Hs incline
Plus 180x8
Plus 180x121
db lateral slow
22.5x15
22.5x1
Reverse pec Dec rear delt
85x12
90x12
Side to side push-up feet on box as box squat
24/25
22/25
Rope row to upper chest ss fingertip
Push-up
27.5x25/20
32.5x17/20
32.5x20
Stretch
3/29/24 deadlift
Mobility
Deadlift
45x10
135x5
225x5
275x3
325x3
375x1
425x1 belt added loose
445x1
315x3
Sled pull backwards
Plus 165x5x50ft
Walking lunge
28
28
20lb carry x 28
Hlr bent knee
12
12
12
Push-up 50
Pullup strict as a drill sergeant 15
Kneeling ab pd
52.5x15
62.5x15
72.5x12
Push-up 30
Pullup 14
Stretch
4/1/24
Mobility
Push-up 40
Pull-ups 21
Weighted Pullup
25x5
45x5
70x5
90x4
55x7
Dips
21
70x5
1115x5
145x5
Hs side lat
70x10
80x10
Db side lateral
17.5x15
20x15
Inverted trx row ss band push-up kb squat
15/mx21/25x25
Inverted trx row ss plate pushup plate squat
15/25x31/25x20
Paused Pullup 16
Squat 20
4/5/24 murph after vacation
20lb vest
Run 1 mile
Squat 100
Pullup 10
Push-up 25
60/10/25
50/7/25
50/5/25
40/5/25
Squats done
Pull-ups 37
Push-up
125
Pullup/pushup
5/15
5/11
47/151
4/11
4/14
3/8
55/176
4/11
3/8
3/5
Push-ups done 200
Pull-ups 68
4
4
3
79
4
3
86
4
4
3
3
100
1 mile
55 mins terrible. 5 days of overeating crap and drinking alcohol. I wanted to quite 4x during this but wouldnāt let myself. My shoulder was killing me and I was nauseous since I woke up.
4/7/24 back
Mobility
Push-up 40
Pullup
15
25x6
50x6
60x6
60x6
Corner Row
Plus 90x6 warmup
Plus 135x8
Plus 180x8
Plus 205x8
Vbar lat pd
145x6
155x6
Seated 1 arm row
65x8
72.5x8
Db wrist
45x15
50x12
Cindy 5 min
Squat 15/pushup 10/pullup 5
Different variations
Feet on box push-up 11 to break 100
41 sec hang
4/8/24 chest
Mobility
Push-up 40
Bench
45x20
95x10/wg ng Pullup 15
135x8/ng cg pull up 12
185x3
210x1/ng wg Pullup 10
230x5
235x5
Inc hs
Plus 200x8
220x8
Inc db bench
65s x 8
70s x 8
Sled pull backwards
110x150ft
Push-up feet on box 31
Sled pull backward
110x100ft
Fist push-up 20/11 normal
4/10/24 delts
Mobility
Push-up 51
Pullup 18
Seated hs milt
100x12,10
150x6
200x3
220x6
230x6
Hs shrug
205x10
255x10
275x8
Db side lateral
27.5x12
30x12
Rear delt machine
70x12
80x12
Facepull
32.5x12
37.5x12
Cindy 8 min
8 rounds 5 Pullup/10 push-up/15 squat
Hlr bent knee ss med ball twist
12/20x15
12/20x15
12/20x15
4/11/24 legs
Stairmaster 3 min
Mobility
Push-up 40
Deadlift
45x10
135x5
225x3
275x3
315x4
335x3
Hack squat
195x6
215x6
225x5
Walking lunge
30
28
Seated calf
115x12
115x14
115x15
Pullup 12
Push-up 30
4/12/24 arms
Mobility
Push-up 40
Chin up
20
25x5
50x5
75x5
80x5
100x3
Dips
15
45x5
90x5
100x6
Db pinwheel curls
45x6
45x7
Elbows out incline
45x10
50x10
Db preacher 1 arm
27.5x10
27.5x12
Rope tricep pushdown
50x12
57.5x12,12
Chin up 12 ss feet on tire push-up db 31
4/14/24 back
Mobility
Push-up 40
Pullup
21
25x5
50x5
60x5
70x5
Archer Pull-up 16
Seated cable row
145x8
160x8
Wg lat pd
145x7
155x7
Rope row
50x12
57.5x15
Db wrist
50x15
50x15
Seated db wrist 1 arm
15x15
15x15
Cindy 7 min 7 rounds
Squat 15/pushup 10/pullup 5
Different variations
Plank kb move to side no idea what to call it
15x10 reps
Dead hang 45 sec
Stretch
4/15/24 chest
Mobility
Push-up 40
Bench
45x20
95x10/wg Pullup 12
135x8/pull up 12
185x5/ng Pullup 12
225x7
Inc hs
Plus 230x6
210x8
Inc db bench
70s x 8
70s x 8
Tricep rope overhead light
27.5x15,15
Sled pull backwards
110x150ft
Push-up feet on box 31
Sled pull backward
110x150ft
Push-up feet on high box 31
Hlr bent knee 12