8/16/24 dl
Deadlift doh
45x12
135x5
225x5
275x3
325x3
375x1,1,2
Stepup
12
40x12
40x14
Hlr bent knee
12
12
14
45 deg hyper
12
25x12
Squat push-up Pullup
15/10/5 5 rounds no rest
8/17/24 5k am
Hike Ruck pm
8/18/24
Mobility
Push-up 40
Pullup
21
25x5
45x5
70x5
Dips
22
45x5
70x5
90x7
Seated cable row
145x8
160x8
160x8
Speed bench
135x5
155x8x3
Elbows out ext
30x12
35x12
35x12
Alt db curl slow
30x8
35x8
40x8
Push-up against band ss clapping Pullup
Mx31/7
Mx30/7
8/19/24 squat
Mobility
30 push-up
Box squat
10
45x5
135x5
185x5
225x7
Rdl
135x6
185x6
205x6
Walking lunge ss with side steps
20/20
20/20
20/20
Leg ext
105x12
120x12
135x12
Kneeling ab pd
57.5x10
67.5x10
72.5x10
77.5x10
77.5x10
Seated calf
45x15
70x15
70x20
Push-up db ss med ball twist
35/13x20
25/13x20
15/13x20
8/20/24 arms
Mobility
Push-up 35
Chin up 12
Seated dip machine hs
110x12,12/db curl 20x12
160x10 db curl 27.5x12
180x8 db curl 30x10
190x8
Alt db curl ssincline db ext
35x10/35x12
37.5x10/37.5x12
40x6/40x12
Db hammer ss tricep rope pd
30x10/47.5x12
30x10/52.5x12
30x10/53.5x12
Plate pinch
50x40s
50x45s
Push-up 1 arm on ball
15 12 10
2 arm 5
8/21/24 hard conditioning
Run 1/4 mile
Walk 1/4 mile
Pull-ups 27
Push-ups 35
Squat 50
Pullup dead hang 12
Push-up 35
Squat 50
Couch to 5k week 2 day 1 intervals
Hard running
Pullup dead hang 12
Push-up 20
Squat 25
8/22/24 shoulders
Mobility
Push-up 40
Seated HS milt
90x12
140x8
180x3
200x6
210x6
220x5
Hs shrug
90x12
180x12
270x8
290x8
Db side lateral
20x12
22.5x12
Rear delt machine
85x12
90x12
One arm tricep pd
17.5x12
22.5x12
Push-up feet on tire
32
29
Dead hang Pullup 5
Stretch
8/23/24 dl
Deadlift doh
45x12
135x5
225x5
275x3
315x3
335x4
385x1
Stepup
12
40x12
50x12
Side stepup
12
12
Sled backwards
95x4x50 ft no rest
Hlr bent knee
12
12
12
Leg press calf
180x12 12 12
Squat push-up Pullup
20/20/7 x 3 no rest
8/25/24
Mobility
Push-up 40
Pullup
21
25x5
50x3
75x4
85x3
50x7 drop bw x 7
Dips
23
45x5
90x5
105x7 drop 45x 4 drop bw x 7
Corner row
Plus 100x12
Plus 145x10
Plus 190x8
Commando Pullup ss band push-up
10/30
12/31
10/27
8/25/24 workout 2
Trail running intervals and hill sprints
Pull-ups 23
Push-ups 50
Hanging bicycle 12
8/26/24 squat
Mobility
Push-up 40
Squat box
10
45x5
135x5
185x5
210x3
235x5
Leg ext
100x12
105x12
110x12
Seated leg curl I will never like this machine
70x12
75x12
Walking lunge
30
30
30
Hyper 45 degreee
12
25x12
50x12
Seated calf
115x15
125x15
135x15
Ab kneeling pd as push-up
52.5x12/30
62.5x12/30
67.5x12
8/27/24 arms
Mobility
Clap push-up 10 no rest 30 push-up power
Chin up 12
Seated dip machine hs/ db curl
90x21/17.5x22
140x12/db curl 27.5x12
160x12 db curl 30x12
180x8 db curl 32.5x12
200x8
Alt db curl ssincline db ext
35x10/35x12
40x8/40x12
40x7/40x12
tricep rope pd
52.5x12
57.5x10
57.5x10
Bicep lat pd
105x10
105x10
Plate pinch
50x45s
Push-up feet on box 31/squat 15/pushup feet on box 30/jump on high box 1
8/28/24 murph vest
1 mile
Pullup 14 11 11 10 9 7 63 6 5 4 4 82 5 4 4 93 3 4 100
Push-up 30 30 25 22 20 20 147 15 11 11 10 194 6 200
Squat 100 61 52 42 31 24 done 300
1 mile
44:30 total not a pr
Pull-ups for me again
8/29/24 push
Mobility
Push-up 40
Incline hs chest
90x12
140x10 Pullup 10
180x6
230x6
270x5
230x7
Db bench
70x10
75x8
80x7
Hs shrug
90x12
180x12
230x12
250x10
Rear delt machine
85x12
90x12
95x12
Pike push-up ss db lateral
21/10x12
21/10x12
1 arm push-up on ball 15
Dead hang Pullup 3 sec pause at bottom 1 sec pause at top
8/30/24 deadlifts
1s
Mobility
Push-up 41
Deadlift
45x10
135x8
225x3
275x3
325x3
375x2 belt
400x1
Stepup 2 db
12
40x12
50x12
Glute blaster 1 leg
40x12
55x10
60x10
Ab kneeling pd
57.5x12
67.5x12
77.5x12
77.5x12
Hlr ss push-up
12/31
12/30
12
8/31/24 The Ten
2 mile trail run
Pullup push-up squat
5x10,10, 10
7,10,10
7,10,10
7,10,10
10,10,10
7,10,10
Run .6 miles
Hard trails
This is the TEN baby!
My personally designed was kicking workout.
Rule 1
Run 2 miles on hard terrain
10 sets of 10 pull-ups 10 pushups 10 squats
If you fail you have to run another .05 miles for every rep
I came 12 pull-ups short
Added .60 miles
Thatās your total time
37 mins 15 seconds
Not for the faint of heart.
9/1/24 push pull
Mobility
Clapping push-up
10
Pullup
12/pushup 20
25x5
50x5
50x6
55x5
Dips
12
50x5
80x5
100x5
Corner row
Bar plus 80x12
Bar plus 125x12
Bar plus 170x10
Inc db press
70x10
75x8
80x7
Archer Pullup ss band push-up
10/mx25
10/mx25
8/mx21
9/2/24
Morning train run in mountains 45 mins
Pm legs
Mobility
Push-up 40
Leg press calf
90x15
140x15
160x15
180x5
Hack squat
105x8
195x5
235x5
255x5
Walking lunge
32
32
32
Side stepup
10
10
10
Dragon flag ss push-up
10/30
10/20 side to side push-up
20/fist pushup 10
9/3/24 arms
Mobility
Push-up 40
Chinup 20
Dip hs machine ss db curl
90x20/20x12
140x12/25x12
160x12/30x10
180x12/35x12
Cg bench dumb exercise lol
135x8
165x8
195x5
Db hammer
30x12
35x12
35x10
Rope tricep pd
50x12
52.5x12
57.5x11
Plate pinch
50x50s
Push-up 31.30
9/4/24 chest
Mobility
Push-up 40
Incline HS
90x12,10
140x8
180x5
230x6
250x6
Incline db
80x7
70x10
Rear delt machine
70x12
75x12
80x12
HS dip
90x15
180x12
200x10
Underhand lat pd bicep
115x8 drop 100x10
Push-ups feet on tire side to side 20
9/5/24 boulder shoulders
Mobility
Push-up 30
Hs military press
90x12,10
140x8
160x8
180x8
HS shrug
90x12
180x8
230x8
Seated side lateral machine
50x12
60x12
70x12
Seated db shrug to clean max pumpage
15x12
15x12
15x15
Face pull to neck ss pushup
32.5x12 /25
37.5x12/25
42.5x12/25