4/17/24 delts
Mobility
Push-up 41
Chin up 15
25x6
50x 7
Seated hs milt
90x12
140x10
180x10
200x8
Side lateral
27.5x12
27.5x12
27.5x12
Rear delt machine
75x12
80x12
80x12
Hs shrug
90x15
180x12
180x12
Seated rope face pull
40x12
40x12
55x12
Rock climb Pullup
12
Feet on tire push-up 40
Squat 20
Hanging bicycle 24
Push-up 25
Hanging bicycle 28
Ball twist 20
Ab pd kneeling
52.5x15
62.5x15
62.5x15
4/19/24 arms
Mobility
Push-up 50
Pullup 15
Dips
20
45x6
90x6
115x6
Bb curl
50x12
70x10
90x8
Elbows out ext
35x15
40x12
40x12
Zottman curl first time doing these
22.5x10,10,10
Overhead rope trice ext
32.5x15
37.5x15
37.5x15
Cable curl
37.5x12
42.5x12
47.5x12
Circuit
Cg push-up 40
Ng Pullup 12
Cg push-up 20
Ng Pullup 10
4/19/24 legs
Mobility
Push-up 50
Squat 20
Deadlift doh
45x10
135x8
225x5
275x3
325x2
295x5
Box squat
135x5 pull-ups 15
165x5
195x8
Step up
12
20lb x 12
45 deg hyper pause at top
11
12
Seated calf rest pause
75x20/17/14
4/21/24 back
Mobility
Push-up 50
Pullup
22
35x5
60x5
80x5
Archer Pull-up 16 plus 1
Corner row
Plus 70x6 warmup
Plus 115x8
Plus 160x8
Plus 185x8
Seated backs row
130x8
145x9
1 arm side lat hs
70x10
75x10
Zottman curl
25x12
Db wrist
50x15
50x15
Seated db wrist 1 arm
17.5x12/12 both ways
Push-up 50
Rope row 57.5x12
Squat 30
Tire flip 2
Hanging bike 20
Dead hang 45 sec
Stretch
4/22/24 chest
Mobility
Push-up 52
Bench
45x20
95x10/wg ng Pullup 15
135x8/pull up 12
160x3
185x3/ng Pullup 12
210x7
225x5 paused
Inc db press
60x12
70x8
Inc hs
Plus 180x8
Plus 200x8
Prowler 110x200ft
Push-up feet on box 25
Squat 25
Push-up feet on box 25
Squat 25
Tricep rope 1 arm
light
17.5x12,12
4/23/24 arms
Mobility
Push-up 50
Chin up 16
Bb curl
30x15
50x12
70x10
80x8
Dip machine
110x12
120x12
130x12
Db pinwheel
35x10
35x11
Rope pushdown
47.5x12
52.5x12
Seated bicep pulldown
100x10
110x10
Dips
30
18
4/24/24 bench 5s
Mobility
Push-up 40
Bench
45x20
95x10
135x8
175x5
195x10
Chinup
12
25x5
50x5
65x7
Trx push-up
20
20
Tbar row
90x10
135x10
180x10
Inc db fly
30x12
35x12 plus 5 press
40x12 plus 5 press
Rope row mid back
52.5x15
57.5x12
62.5x12
Squat 25
Pullup 12
Fist push-up 25
4/25/24 deadlifts 5
Stairmaster 3 min
Mobility
Push-up 50
Deadlift
45x12
135x5
185x5
225x5
255x5
295x6
335x2 joker
Walking lunge
30
30
30
Leg ext
85x15
90x15
95x12
Db farmers
50s x 220ft
Hlr bent knee my grip is fried
12
12
12
Plank kb move 20x10/pushup25 2 rounds
Pull-ups 15
4/26 murph 20lb vest
Mile 1 9:09
Squat 50 50 50 50 40 30 30 (300)
Pullup 10 10 11 10 10 10 8 (69) 7 6 5 (87)
5 3 3 2 (100)
Push-up 30 30 30 25 23 21 20 11 10 (200)
Mile 2 10:28
PR!!!
44:04
Iām so sore from yesterday!! But I slapped the 
out of my inner bitch voice!!!
4/28/24 upper
Mobility
Push-up 40
Pullup
15
25x5
50x3
70x3
90x4 drop 45x 4 drop bw x 8
Dips
20
45x5
90x3
115x5
Db row
80x10
80x10
80x10
1 arm standing db oh press
40x12
40x12
50x10
Rope facepull
42.5x15
50x12
50x12
10 mins of Cindy she always calls and isnāt hung up on the past 
10 rounds sq15/pullup5/push-up 10
220 tire flip x 8
Stretch
4/29/24 squat 3s
Mobility
Push-up 50
Box squat
5
45x5
95x5
145x5
170x3
195x3
220x4
Lying ham curl
75x10
82.5x10
Leg press calf
Plus 90x15
Plus 110x 15
Plus 110x 15
Pullup 15
Stepup
12 per leg x 3 rd
Squat 21
Kb swing 50x12
Push-up feet on box 30
Hlr bicycle 22
Push-up 20
Hlr bicycle 20
Med ball twist 20x20
5/1/24 bench 3s
Mobility
Clapping push-up 5 no rest
Push-up 50
Bench
45x20
95x10
135x8
160x5
185x3
205x7
Chinup
15
25x5
50x5
75x5
Trx push-up
20
20 ss feet on tire pushup 20
Seated cable row
100x10
115x10
130x10
Seated rope facepull
55x10
55x11
Rear delt machine
70x12
80x12
80x12
Squat 30
Clapping pullup 12
Feet on tire push-up 30
5/2/24 arms
Stairmaster 3 min
Mobility
Push-up 52
Pullup 15
Bb curl
40x15
60x12
80x6
90x6
Seated elbows out ext
35x12
40x12
40x12
Preacher db curl 1 arm ss dips
27.5x12/15
27.5x12/15
1 arm tricep pd
17.5x12
22.5x12
Bicep lat pd slow
100x12
110x12
Push-up feet on box 50
Pullup 15
Squat 50
Kb snatch 40x5 per arm
5/4/24 5k trail run
Then hike 3 miles
5/5/24 back:traps
Mobility
Push-up 50
Pullup
15
25x6
50x3 acclimation
60x6
70x5
70x6
Bb row
135x6 acclimation
185x6
205x6
215x6
Lat side pd hs
90x7
100x6
Seated cable row
130x6 acclimation
160x7
Hs shrug
270x8
290x8
Power clean been a long time old friend
95x5
100x6
Stairmaster 7 min
Pullup clap 11/push-up feet on bench 30/squat 25
X 2
5/6/24 chest
Stairmaster 4 min
Mobility
Push-up 40
Bench
46x20/pullup 15
95x10/pullup x 12
135x8
165x5 chinup x 10
195x3
225x6
230x5
Dips
15
55x5 acclimation
100x6
110x6
HS incline bench
230x6
250x6
Push-up hands on steps so deep
25 ss walking lunge 28
25 ss walking lunge 32
Side to side 20 push-up
5/7/24 legs
Stairmaster 3 min
Mobility
Hack squat
105x10
195x6
215x6
235x5
Step up
12
25x12
25x12
Leg ext
85x12
90x12
95x12
Seated leg curl
50x12
60x12
Calf press
100x12
100x12
115x12
Standing 1leg calf
12 as Rock climb Pullup 12 as rc leg raise 15
12/pushup 30/rc leg raise 12
22/ Pullup ng 12/rc leg raise 12
Push-up feet on high box 30
5/8/24 upper arm focus
Stairmaster 5 min
Mobility
Push-up 45
Chinup
12
25x6
50x5
75x5
105x3 drop 55x4
Db inc chest
50x15
60x12
70x11
Seated db curl
22.5x12
27.5x12
30x10
Elbows out ext
32.5x12
37.5x12
40x12
Pinwheel db curl
40x10
40x10
Tricep pushdown
42.5x15
47.5x15
52.5x15
Db push-up
35
21
Chin up slow 12
5/10/24 deadlifts 1
Mobility
Deadlift
95x12
135x8
225x5
275x3
315x2
335x3
Stepup
12
60x8
60x8
Sled pull backward
115x100ft
160x100ft
160x200ft
45 deg hyper
12
12
Ab pd/pushup/pullup
57.5x12/30/10
57.5x15/30
57.5x15/squat 30 hanging bicycle 20
5/11/24 5k in 25:18
Then hike 2 miles
5/12/24
Mobility
Push-up 40
Pullup
20
25x5
35x5
50x5 ss mini band push 25
70x6
35x8
Seated hs milt
90x12
140x5
160x5
180x12
Seated cable row
130x6 acclimation
160x8
145x10
Dips
21
45x8
90x8
70x10
Facepull weird rope
27.5x12
37.5x12
Seated db side lateral high rom
7.5x15
15x12
15x12
Pullup 15 mini band push-up 25 squat 25
Pullup. 12 fist push-up 25 squat 25
5/13/24 legs
Stairmaster 3 min
Mobility
Box squat
10
45x5
95x5
145x5
175x5
205x7
Walking lunge
28
28
28
Leg ext
90x12
95x12
100x
Calf press
100x12
100x12
115x12
Standing 1leg calf
12 as Rock climb Pullup 12 as rc leg raise 15
12/pushup 30/rc leg raise 12
22/ Pullup ng 12/rc leg raise 12
Push-up feet on high box 30
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