9/5/24 deadlift
Mobility
Push-up 33
Deadlift
45x10
135x5
225x5
315x3
365x3 belt
405x2
Sled pull backward
55x110ft
110x110ft
135x110ft
Stepup 2 db
12
40s x 8
40s x 8
Ab kneeling pd ss hlr bent knee
67.5x12/10
77.5x12/10
77.5x10/10
Push-up
9/7/24 The Ten
2 mile run on hard trails
Pullup push-up squat
10 rounds of 10/10/10
Perfection
24 mins 44 seconds
I destroyed last week by more than 7 mins baby!!!
LFGO
9/8/24 back
Mobility
Push-up 35
Pullup ng
15
25x6
45x6
50x6
60x6
Db row
85x8
90x8
90x8
Lat pulldown
130x8
135x8
140x7
Hs shrug
270x6
290x6
310x7
Corner row
Bar plus 135x8
Bar plus 160x8
Pullup push-up
12/35
8/30
9/8/24 chest bis
Clapping push-up 10
Incline HS
90x12,10
140x6
180x3
230x1
250x6
260x5
Dips
12
45x3
70x6
80x6
Incline db
80x8
80x7
Db curl
15x12
30x8
35x8
35x8
Db hammer
35x8
Db preacher 1 arm 22.5x8
Side to side push-up 24
Dead hang Pullup paused 7
9/9/24 legs
Mobility
Push-up 20
Leg press calf
90x15
140x12
160x12
190x12
Hack squat
195x6
245x5
245x5
Hyper 45 degree
25x12
45x12
45x12
Kb stepup 1 arm
40x8
40x8
Side stepup
10
12
Walking lunge 30
Giant set
Pullup 7
Push-up 30
Squat 20
Push-up feet on tire 25
Squat 20
Push-up 25
9/11/24 trail run
9/12/24 delts tried
Mobility
Push-up 40
Seated hs milt
90x12,10
140x5
190x6
210x6
220x6
Db side laterals
17.5x12
27.5x8
27.5x10
Facepull to upper chest
32.5x12
37.5x12
42.5x12
Dip HS
90x12
180x8
200x7
220x6
Tricep pushdown v
52.5x10
62.50x10
Pullup push-up squat
12/30/20
10/30/15
9/13/24 deadlift
Mobility
Push-up 33
Deadlift
45x10
135x5
225x3
315x2
365x2belt
415x2 belt
415x1
Kneeling ab pd
67.5x10
77.5x10
82.5x10
Hlr knee bent
12
12
12
Kb around the world
26x20
33x20/pushup db 35
33x20/pushup db 31
Glute kickback machine
55x10
65x10
70x10
Dead hang Pullup 5 plus cliff hanger 30 sec
9/14/24 trail run
9/15/24 calestenics
Pull-ups as dips
10 rounds of repoing out
Max dip set was 39 last set
Push-ups 100
Later run 1/2 mile in 3;35 and hike
9/16/24 legs
Mobility
Push-up 40
Box squat
10
45x5
135x5
185x5
225x7
245x5
Walking Lunge
40
40
Leg ext ss horizontal calf
90x12/115x12
105x12/130x12
120x12/130x15
45 degree hyper
14
14
Seated calf no rest
45x21/55x21/65x15
Med ball twist ss one arm push-up on ball
13x15/15 each
13x15/30 pushup
9/17/24 chest
Mobility
Clapping push-up 10
Incline bench
45x20
95x8
135x5
165x3 Pullup 12
185x6
190x5
Dips
15
45x6
90x6
100x7
Db incline bench
70x8
75x8
Side to side push-up
24
20
Rope tricep pushdown light
42.5x12
50x12
9/18/24 back
Mobility
Push-up 25
Pullup
16
25x5
45x5
70x5
45x7
20
Corner row
B plus 135x8
B plus 180x7
B plus 190x7
Seated db milt
40x12
50x12
60x10
Db shrug
90x12
95x12
100x10
Rear delt machine
70x12
80x12
90x12
Alt db curl
30x10
35x8
40x7
Push-ups feet on box
40
41
Slow mo Pullup 3 with 7 second negative
9/20/24 deadlift
Push-up 33
Deadlift
45x10
135x5
225x5
275x5
325x7 belt
Sled backward no rest
4x165lbs x 50 ft
1 x 110x5ft sprint
Kb swing one arm non stop
28x11,11,11 per arm
Kneeling ab pd ss hlr
65x12/12
80x10/12
80x10/12
Kb around the world/med ball twist/pushup
33x20/12x15/35
33x20/12x25/1 arm on med ball 15
33x20
9/21/24 trail run couch to 5k
Hill sprints
100 pushups
100 squats
9/22/24 calestenics
Pullup 25
Dips 40
Pull-ups 15
Dips 20
Pull-ups weighted vest ss weighed vest dips
20x10/20x12
20x10/20x12
20x12/20x12
20x11/20x15
20x7/20x15
Weighted vest Squat ss wv push-up
20x25/25
20x25/25
20x25/20
20x25/15
20x15/15
Wv walk 10 min
Dips 32
Pullup dead hang paused 10
Dips 35
Pullup dead hang paused 10
Dips 30
9/23/24 upper
Mobility
Push-up 40
Med ball twist 15x12
Seated bb milt
45x12
65x12/pullup 12
85x12
105x12
125x10
Pullup
15
25x5
50x5
60x6
Seated hs dip
140x12
150x12
160x12
Alt db curl
22.5x12
35x10
40x10
Face pull rope
42.5x12
50x12
50x12
Med ball one arm push-up
16
15
Archer Pullup 10
9/24/24 legs
Mobility
Push-up 40
Box squat
10
45x5 front
135x5
185x5
210x5
230x5
Walking Lunge ss Stepup
30/12
28/12
28/12
45 degree hyper
12
25x14
Leg press calf
90x15
140x12
160x14
160x14
Med ball twist ss two arm push-up on ball
13x15/25
13x15/20 pushup
13x15/15
9/25/24 chest
Mobility
Power push-up 25
Inc hs
90x20
90x12
140x8
180x6
230x6
250x6
Dips
15
55x6
80x6
105x6
Db incline
70x10
80x7
Pec Dec
90x12
100x12
Db hammer
25x12
32.5x12
35x12
9/27/24 deadlift
Push-up 35
Deadlift
95x10
155x5
265x3
315x3
345x5 belt
385x2 belt
Sled backward no rest
2x110x50ft
2x135x50ft
2x160x50ft
Hlr bent knee ss kb swing 1 arm
14/30x10
14/30x10
14/30x10
Kneeling ab
65x12
80x12
85x10
Kb around the world/med ball twist/pushup
40x20/15x15/30
40x20/15x15/35
Chinup 10
9/28/24
The Ten
In the rain
So slippery
2 mile trail run
10 rounds of 10 Pullup/pushup/squat
Failed 3 pull-ups on 9
2 pull-ups on 10
Run .25 more
29:52
No PR but hard work
