6/11/24
Pushup 40
Dip machine
110x15
120x15
130x15
Elbows out ext
30x15
35x15
40x14
Alt db curl
30x12
35x10
40x10
1 arm tricep pd
17.5x12
22.5x12
1 arm db preacher curl
30x12,12,12
Underhand lat pd bicep
95x12
105x12
Pullup ng 15
Med ball push-up 30 then 1 arm
10,10
30,10,10
6/12/24 back
Push-up 40
Mobility
Pullup
23
25x8
50x6
75x5
95x3 drop 50x5 drop 25x5 bw x 5
Corner row
70x12
115x12
160x10
205x8
Vbar commando Pullup ss pushup ss squat
14/30/20
14/30 feet on tire/ 20
12/25 feet on tire/20
Sternum Pullup 3
Hs row 1 arm
80x10
80x10
6/13/24 delt abs
Mobility
Push-up 40
Seated hs milt
90x12/face pull 20x10
90x10/pull-up 15
140x6
180x3
200x7
210x8
Side db lateral machine
30x15
50x12
65x10
Seated milt db press
65x12
Trap hs shrug
90x12
180x12
200x12
Rear delt machine
90x12
105x14
Hlr ss facepull
15/37.5x12
15/37.5x12
Ab pd 52.5x15/push-up feet on bosu ball 40
62.5x15/ med ball pushup 20 then 1 arm on ball 10 each then both 3
6/14/24 deadlift
mobility
Push-up 35
Deadlift
45x10
135x5
225x5
275x3
315x3
365x2
415x2 belt
335x3 belt deficit
45 deg hyper
15
25x14
45x10
Glute kickback machine
25x12
40x12
40x12
Stepup Pullup feet on tire push-up
12/15/35
12/15/32
Squat 20
Bicycle hang pullup never let go
10/1/8/1/6/14/1/2/1
6/15/24
5.5 interval run couch to 5k week 1 day 2 plus more
100 pushups
30 mins later
Pull-ups
10
31
Weighted vest
20x12,8, 8, 7
Weighed vest Pullup push-up squat
8/25/25
7/25/25
7/25/25
7/25/25
2 mile weighted vest walk
6/16/24 upper dadbod pump
Mobility
Push-up 35
Pullup
21
Inc db bench
40x20
55x12
70x10
85x7
Chin up
45x7
55x7
65x7
Dips
21
45x7
70x7 shoulder not happy
Seated hs row pause
90x12
110x12
130x10
Rope tricep
42.5x12
50x12
57.5x12
Db pinwheel curl
27.5x12
35x10
35x10
Med ball push-up 25
1 arm on med ball pushup 11 each side x 2 sets
Slow mo Pullup dead hang
5 plus bicycle x 10
Power Pullup 5
Stretch
6/17/24 squat
Mobility
Push-up 30
Box squat
10
45x10
135x5
185x5
225x7
Glute pull thru
52.5x10
52.5x12
57.5x12
Leg ext
95x15
105x15
120x15
Glute machine ss bad girl ss good girl
45x12/45x15/55x15
Leg press calf
90x21,21, 21, 20, 21
Pullup 20 push-up 40
Pullup 12 pushup 30
6/18/24 arms
Pushup 40
Dip machine
50x20 ng Pullup 15
95x15
125x15
140x15
140x15
Alt db curl
30x12
35x12
40x10
Elbows out ext
35x12
40x12
45x12
1 arm db preacher curl
30x12,12
35x8
1 arm tricep pd
20x12
25x12
Underhand lat pd bicep
105x12
110x12
Side db lateral one arm nonstop
15x12,12,12 each
Db wrist
30x25
35x25
Med ball push-up 32,28
6/19/24
Push-up 30
Mobility
Pullup
15
25x8
50x6
75x5
100x3 drop 50x5 drop bw x 7
Corner row plus bar
90x12
135x10
180x10
Vbar commando Pullup ss pushup feet on tire
10/30
12/30
12/25
Hs shrug
180x15.15
Hs row 1 arm side lat
70x12
80x12
Facepull
35x15
42.5x12
42.5x15
6/20/24
Mobility
Push-up 40
Seated hs milt
90x12/face pull 30x10
90x10/ facepull 30x12
140x10
180x8
200x8
Side db lateral machine
40x12
50x12
65x12
Rear delt machine
90x12,12,12
Hlr bent knee ss ab pd
12/52.5x15
12/52.5x15
Med ball twist med ball push-up
15x15/20
15x10 each 1 arm
6/23/24 outdoor
Push-up 20
Pullup 10
Pullup. 32
Push-up 50
Pullup 15
Push-up 25
Add 20lb vest
Squat 50 Pullup 12 push-up 30
Squat 50 Pullup 8 pushup 25
Then gym
HS Incline
90x15
140x12
180x6
230x5
270x6
240x8
Dips
12
45x8
90x6
Seated cable row
150x8
165x6
180x8
Pullup 12
Lat pd
125x8
135x8
Seated side delt
15x15
20x12
20x12
Facepull ss tricep pd
42.5x12/12
42.5x12/12
6/24/24 legs
Mobility
Push-up 20
Box squat
45x12
95x8
135x5
185x6
225x6
245x5
Stepup
12
15x12
15x12
1leg glute machine
45x10
50x10
Leg ext
90x12
105x12
120x12
Leg press calf
90x15
110x15
110x15
Push-up ss Swiss ball sit-up
40/20
25/20
15/20
6/25/24
Mobility
Push-up 40
40
Cg incline bench
45x15
95x12/alt db curl 20x12
135x8/alt db curl 30x10
155x8/alt db curl 40x10
Alr db curl 45x7
HS dip machine ss db hammer
90x12/30x10
140x8/40x8
160x10/45x8
Rope tricep pd
50x12
55x12 /Pullup ng 12
60x12
Seated db curl
30x10
30x12
Db wrist
35x22
35x22
Med ball push-up
30 then 1 hand each 10,12
6/26/24 back
Mobility
Push-up 30
Pullup
21
25x5
50x5
75x5
100x3.5 drop 50x5
Db row
70x10
70x10
75x10
Vbar commando Pullup ss pushup feet on tire
14/31
14/30 feet on high boxes
Hs shrug
180x15
200x10
200x11
Hs row 1 arm side lat
70x12
75x12
1 arm holding rope Pullup
5
5
6/27/24 delts abs
Push-up 41
Db milt
20x20
35x12
50x12
60x10
70x7
Side db lateral one arm
20x12
25x12
25x13
Rear delt machine ss facepull
90x12/37.5x12
95x12/37.5x12
95x12/37.5x12
Hlr bent knee ss ab pd
12/52.5x12
12/52.5x15
12/62.5x12
Med ball twist med ball push-up
15x15/31
15x15/28
6/28/24 deadlift
mobility
Push-up 35
Deadlift
45x10
135x5
225x5
275x3
315x1
365x1
315x3 belt
Stepup ss box squat
12 per leg/20
30lb x 12/30 front squat x 15
30x10/fs 30x12
45 deg hyper
25x12
25x12
50x10
Pullup/pushup
15/35
12/30
1 arm on farmers walk
Switch hands every 50ft nonstop 300 feet
Around the world kb 40x20
6/29/24 naked murph
1 mile
Pullup
Push-up
Squat
10/20/30 x 3
X2
8/20/30
8/21/30
68/141/210
8/21/30
7/21/20
83/183/260
7/17/20
90/200/280
6/20
4
100/200/300
1 mile
39:40 if I can do this with the vest Iāll be stoked
6/30/24 upper
Mobility
Push-up 30 hands on plates
Pullup
24
25x5
40x5
50x5
65x7
Explosive clapping Pullup
12
Dips
12
45x5
70x5
90x8
Seated hs row 1 arm
70x10
80x10
90x10
Inc hs chest
180x5
270x7
230x10
Corner row
Plus 135x12
Plus 160x10
Inc db
80x10
85x7
Pullup 12
Trx push-up 15
Archer Pullup 10
Feet on box push-up 25
Slow mo Pullup 5
Push-up 30
7/1/24 legs
Mobility
Push-up 30
Box squat
45x12
135x8
185x5
225x5
255x5 belt
Db Rdl
60s x 10
70s x 10
1leg glute machine
45x10
55x10
Leg ext
95x12
110x12
125x12
Leg press calf
110x16/Pullup ng cg 15
120x15/pushup 4
120x17
Vertical calf ss standing calf
230x12/90x12
Push-up on ball 20
Lunge 40 holding 7lb ball
1 arm push-up on ball 10 each
7/2/24 arms
Mobility
Push-up 40
Chinup 25
Cg incline bench
45x15
95x8
135x8 ss Pullup ng cg 15
155x8
175x7
Alt db curl
30x12
40x9
50x7
Elbows out ext
35x12
40x12
40x12
Db pinwheel
35x10
40x10
40x10 plus 2 hammer
Rope tricep 1 arm
17.5x12
22.5x12
22.5x12
Seated incline db curl
25x12
30x12
Db wrist
40x20
40x20
Vertical db push-up
25
25
Med ball push-up 1 arm
11
Med ball twist 11x20