5/15/24 bench 5s sort of deload I got a cold and feel like trash
Mobility
Push-up 40
Bench
45x20
95x10 ng cg Pullup 12
135x5
155x5 ng cg Pullup 12
175x5
195x7
Seated db curls
22.5x12,12,12
Seated one arm db ext behind the head
22.5x12
30x10
Pinwheel curls ss dip machine
30x12/130x12
30x22/130x12
Rear delt machine
70x12
75x12
Trx push-up 21 ss strict Pullup 12
Stretch
So tired
5/19/24 back
Mobility
Push-up 30
Pullup
27
10
6
5
5
5
5
5
5
5
5
5
5 (93)
4
3
In 10 min
Weighted Pullup
25x5
50x3 ss pushup 40
50x4 ss pushup 40 plus clap
50x5
Seated cable row
115x6
145x6
160x6
1 arm side lat Hs
45x8
70x8
Hs shrug
90x10
180x10
230x10
1 arm shrug
65x12
70x12
Dead hang Pullup sec pause x 7
5/20/24 chest
Mobility
Push-up 50
Bench
45x20
95x12
135x6
185x3
205x1
225x6
230x5
Inc db with twist
70x6
75x6
Dips
10
90x6
100x6
Inc hs chest
180x6
230x6
Push-up feet on tire ss squat
30/30
21/21
Pullup 10
Stretch
5/21/24 legs
Mobility
Push-up 41
Squat box
5
95x8
135x6
185x3
225x6
235x6 belt
Sumo DL
135x5
225x3
275x5 belt
Stepup
10
50 lb db opposite side x 6, 6
45 deg hyper
10
25x10
25x10
Leg press calf
140x12
180x12
200x12
1 leg calf standing
12
12
Deep split squat ATG foot on step
5
5
Prowler push
45x100ft
90x100ft x 2
Pullup/pushup/squat
10/30/20
10/30/20
Stretch
5/22/24
Run1 mile 7:22
Then 2.5 mile intervals
Later weighted vest walk
100 pushups
12 chin-ups
30 squats with vest
5/23/24 delts
Mobility
Push out 30
Seated hs milt
90x12/chinup 12
90x10/chinup 10
140x6
180x3
200x2
230x6
235x5
Side db lateral
30x8
35x8
Seated milt db press
50x12
55x10
Rear delt machine
90x10
100x10
Hlr as kneeling ab pd
12/62.5x12
12/72.5x10
Push-up ss med ball twist nonstop
30/15x12
21/15x12
5/27 murph 20lb vest
1 mile
Ring Pullup push-up squat
10/25/30
10/25/30
7/25/30
7/25/30
5/25/30
39/125/150
6/21/30
6/21/30
51/167/210
6/21/30
6/11/20
63/200 push-up done/260
6/21
6/10
75/291
6/9
81/300 squat
6
87
4
5
5
101 oops
Last mile
Total
Time 45 min
Truth be told kids got on my way on rings to do monkey bars and cost me a good 90 second
5/27/24 back
Mobility
Push-up 40
Ng weighted Pullup
15
25x5
50x6
70x5
75x4
Corner row
115x6 acclimation
160x6
185x6
195x6
1 arm side lat Hs
70x8
80x8
Seated cable row wide grip
100x8
115x8
Db shrug
80x10
85x10
90x10
5/28/24 chest
Mobility
Push-up 40
Bench
45x20
95x12
135x6
185x3
210x1
230x6
235x5
Inc db w twist
75x7
80x7
Hs decline press
200x8
220x8
Ng incline press machine
140x8
170x8
Push-up db 31 rest 20 sec diamond push-up 20
Rest 20 sec reg push-up 21
5/29/24 legs
Mobility
Sumo deadlift
45x12
135x5
185x5
225x3
275x3
325x3
375x2
Hack squat hs
90x5
180x5
200x5
220x5
Calf machine
130x12
130x12
145x12
Walking lunge
28
28
Pullup 12
Push-up 50
5/30/24 shoulder and abs
Mobility
Push out 30
Seated hs milt
90x12/chinup 12
90x10/chinup 12
140x6
180x3
235x6
235x6
Side db lateral
35x8
35x8
Seated milt db press
60x10
60x10
Rear delt machine
90x11
105x11
Hlr as kneeling ab pd
12/67.5x12
12/72.5x10
Push-up feet on high box 40/hlr 12/pushup 30/med ball twist 15x12
Push-up ss med ball twist nonstop
30/15x12
21/15x12
[/quote]
5/31/24 arms
Mobility
Push-up 50
Chinup
15
25x6
50x6
80x6
Bb curl
70x8
90x8
100x7
Dips
15
70x6
80x6
Elbows out ext
40x12
40x12
40x12
Pinwheel curl
40x8
40x8
40x9
Cg push-up 40
36
6/2/24 upper
Mobility
Push-up 50
Pullup
32
21
15
Inc db
50x20
60x15
70x12
80x8
1 arm hs 1 arm
90x12
115x10
125x8
Hs milt
90x20
140x15
195x12
215x6
Facepull ss tricep pd
32.5x20/42.5x20
37.5x20/47.5x15 x 3
Leg ext as standing calf
90x100 reps rest pause/75x20x4
Db pinwheel curl
30x15-15-12
Push-up 50
6/3/24 leg pump
Mobility
Push-up 40
Leg ext
55x20
70x15
85x12
100x12
105x12
Box squat
45x5
135x5
185 7 sets of 3 30 sec rest
Power Clean
95x3x3 30 sec rest
Kb swing ss hlr bent knee
40x12/12 x 3
Walking lunge no rest
100 steps
Leg press calf
115x20
115x15
115x16
Ab pd ss pudhup
52.5x12/31
57.5x12/30
57.5x12
Stretch
6/4/24 arms
Mobility
Pushup 50
Cg bench
135x5 ss pullup wg ng 15
Elbows out ext
30x15
35x15
40x14
Alt db curl
30x12
35x10
40x8
1 arm tricep pd
17.5x12
22.5x12
22.5x12
Overhead 1 arm tricep cable
17.5x12
22.5x12
22.5x10
1 arm db preacher curl
25x12,12,12
Underhand lat pd bicep
85x12
95x12
Db wrist standing
30x20
35x20
Pullup ng 15
Push-up db 50
6/5/24 back
Mobility
Pullup
22
25x8
45x6
70x6
90x4 drop 45 x 4 drop bw x 5
Corner row
70x12
115x10
160x8
205x6
Vbar commando Pullup ss pushup ss squat
14/50/20
14/30 feet on tire/ 20
12/25 feet on tire/20
Sternum Pullup 5
HS shrug
180x12
230x10
280x8
Hs row 1 arm
70x10
80x8
Slow mo Pullup dead hang
3
6/6/24
Mobility
Seated hs milt
90x12/chinup 12
140x10/chinup 12
180x6
200x6
220x8
Side db lateral
35x8
35x8
Seated milt db press
65x10
65x8
Rear delt machine
90x12
105x12
Hlr ss facepull
14/37.5x12
12/42.5x12
Push-up 50/ab pd 62.5x12
Push-up 30/ab pd 67.5x12
Push-up 21/med ball twist 7x15
6/7/24 deadlift
Mobility
Push-up 30
Deadlift
45x10
135x5
225x5
275x3
315x3
365x2
405x2 belt
315x3 deficit
Sled pull push
110x50/50
155x50/50
155x50/50
45 deg hyper
12
25x12
25x12
Seated calf
115x15
135x15
135x15
Push-up 35
Pullup 12
Squat 25
Cliffhanger 45x30s
Fist push up 35
Cliff hanger 45x45s
Bicycle hang slow mo 10
6/9/24 upper pump
Mobility
Push-up clap 10 then 40
Pullup
30
14
Inc db bench
50x15/ng Pullup 12
65x10/ng Pullup 12
75x8
85x6
Inc db
50x20
60x15
70x12
80x8
Seated cable row
135x12
150x10
165x8
Dips
21
17
17
Lat pd
110x12
115x12
115x12
Inc hs chest
90x5
180x8
270x6
Db pinwheel curl
35x12
40x10
45x8
tricep pd ss cg push-up
42.5x15/20
47.5x12/20
52.5x10/15
Cross body tricep
12.5x12 per side
12.5x12
Wg rear delt cable pull w twist
25x12 ,14
6/10/24 leg pump
Mobility
Push-up 30
Leg ext
60x20
75x15
90x12
105x12
120x12
Hammer strength v hack squat first Time doing this like a weighted wall squat
90x8
140x7
160x7
Power Clean
95x5
105x5
115x5
Walking lunge no rest
100 steps
Leg press calf
90x20
110x20
130x21
Standing calf
110x15
110x15
Basketball 5 mins
Pullup 15
Push-up 40
Cable twist 17.5x12
Pullup 12
Push-up 30
Cable twist 17.5x12