10/22/24 legs
Mobility
20
Box squat
10
45x5
135x6.5
185x3
225x6
230x6
Hyper 45 degree
10x10
25x10
45x10
Leg ext
120x8
135x8
150x8
1 leg hamstring
45x8
50x8
Leg press calf
90x12
180x10
200x10
220x10
Ab seated machine
30x12/pushup 30
40x12/push-up 30
Med ball twist 11x20/swiss ball sit-up for oblique 30/1 arm push-up on med ball 10 each
10/23/24 arms
Mobility
Push-up 33
Cg bench
45x15
95x8
135x5
175x5
205x5
225x5
Bicep pulldown
100x10
115x8
130x8
HS Incline
180x8
200x8
220x8
Alt db curl
30x8
35x8
40x8
HS Shrug
90x12
180x12
200x12
Face pull
42.5x12
50x12
50x12
Elbows out ext 30 seconds rest
37.5x12.12.10
Cg push-up
30
10/24/24 The Ten
2 mile hilly run
10 rounds
10 pull-ups 10 squats 10 pushups
Time 27:53
10/25/24 dl
Stairmaster 3 min
Mobility
Push-up 35
Deadlift
45x12
135x5
225x3
285x3
325x3
360x2 belt
405x1
Stepup
12
30s x 10
30s x 10
Hlr bent knee
12
12
12
Kneeling ab pd
82.5x10
87.5x10
92.5x10
Side cable twist
22.5x8
22.5x8
Push-up feet on tire ss pullup
35/10
30/7
10/26/24 4.2 Mile trail run
2 miles then intervals and sprints
10/27/24 Pullup
Mobility
Push-up 35
Pullup dead hang oh yeah
21
25x5
45x5
55x5
70x5
90x3 drop bw x 12
Dips
23
45x5
70x5
90x7
Seated hs milt
90x12
140x10
180x8
200x7
HS Shrug
140x12
180x12
230x12
Seated db curl
27.5x12, 12, 12
TRX push-up
15
15
15
Archer Pullup 10 +
2
10/27/24 squats 5
Mobility
Push-up 30
Box squat
5
45x10
135x5
185x5
205x5
230x6
135x10
Walking lunge
24
24
24
Side steps 24
Cable pullthru
42.5x12
47.5x12
52.5x12
Leg press calf
90x15
140x15
160x15 push-up 32
180x20
Pushup 40
Db side laterals 7.5x20 then 20x15
10/29/24 arms
Mobility
Push-up 50
Dip hs/db hammer
90x15/22.5x12
140x12/27.5x10
180x8/30x10
200x7/35x8
220x5/35x8
1 arm tricep pd
17.5x12
22.5x12
22.5x12
Seated db curl
25x12
30x12
30x12
Elbows out ext
30x12
35x12
35x12
Stand db wrist
35x15
35x15
Db preacher curl 1 arm
25x12
25x10
Bicep lat pd
90x12
105x10
Push-up feet on box cg
35
25
10/30/24 short run
Then ruck 1.5 more
10/31/24 chest
Mobility
Push-up 10
Clapping push-up 10
Inc hs
90x12,10
140x6
180x5
230x5
270x6
200x10
Inc db
70x8
75x8
Pec Dec
75x12
85x12
90x12
Rear delt rev pec
75x12
80x12
85x12
Trx push-up
12/pullup 15
5 mins Cindy
5 pullup/10 push-up / 15 squat x5
1 arm push-up on ball 12
11/1/24 dl 3s
Mobility
Push-up 35
Deadlift
45x12
135x5
225x3
275x3
335x3
355x4
385x2
Stepup 1 db
12
30x 10
50 x 10
1 arm farmers carry nonstop
50 feet switch hands turnaround x 6 trips
Hlr bent knee
12 ss push-up 21
12 ss pushup 21
12 ss pushup
Kneeling ab pd
82.5x10 ss ball twist every set
87.5x10
92.5x8
Slow paused Pullup 7
11/3/24 pullup 3s
Mobility
Push-up 10
Clapping push-up 5
Pullup dead hang
23
25x5
50x3
75x3
85x4 drop 50x4 drop bw x 8
Dips
27
45x5
90x5
115x6
Short bb row
135x10
185x6
205x7
Seated hs milt rest pause
90x12
180x10+5+4
Vbar lat pd
130x8
145x10
HS Shrug
190x12
240x12
260x12
Push-up against band as
archer Pullup
Mx30/10 plus 1
Mx30/10 plus 2
1 arm Pullup band
5 each
Dead hang Pullup 10
11/4/24 squat 3s
Mobility
Push-up 40
Box squat
5
45x10
135x5
185x3
225x3
250x5
Walking lunge
26
26
26
Side steps 24
Bad girl
40x12
55x12
Good girl
55x12
70x12
Rdl dl
65x8
65x8
Leg press calf
180x12/pushup 30
200x12/pushup 30
220x14
220x 15
11/5/24 arms slow and controlled max hypertrophy
Mobility
Pushup 40
Chin up 12
High incline db slow press
32.5x12
45x12
55x10
60x8
Db seated curl
30x10
32.5x9
35x8
Dip hs
90x12
140x12
190x12
Bicep lat pd slow
100x12
105x10
110x10
Elbows out ext
35x12
35x12
35x12
Pinwheel curls
35x10
35x10
35x10
Side lateral machine
40x15
60x12
70x12
Cg push-up ss ng Pullup
40/12
11/7/24 bench
Mobility
Push-up 25
Bench paused
45x15/pullup ng wg 12
95x8/pullup ng wg 10
135x5
175x3 pullup ng wg 10
195x3
225x5 pullup ng wg 10
185x8
Inc hs chest
180x8
230x7
270x6
Seated cable row slow
100x8
130x8
160x8
Side db laterals
15x12
20x12
20x12
Face pull
42.5x12 ss side to side push-up 20
47.5x12 ss side to side push-up 20
52.5x12 ss side to side push-up 20
Incline treadmill 7 hill 3.0 7 mins
Pullup dead hang paused 8
11/8/24 dl 3s
Mobility
Push-up 40
Deadlift
45x12
135x5
225x3
275x3
315x3
355x4 belt
Stepup 1 db
12
40x10
50 x 10
Hlr bent knee
12
12
14
45 degree hyper
12
25x10
25x10
Med ball twist ss push-up
11x15/30 x 2 rounds
11/9/24 murph
20lb vest
1 mile
Pullup 12 11 10 10 8. 8 8 7 75 7 5 8 7 7 6 100 done
Push-up 30 30 30 30 25 25 170 15 15 200 done
Squat 50 30 30 30 25 20 20 20 225 20
20 18 17 300
1 mile
Time 41:30 PR
Iām almost elite gotta break 40 mins
More conditioning work needed
Iām so congested last 3 days so much snots
11/10/24 pull-ups 1
Mobility
Push-up 40
Pullup dead hang
15
25x5
50x5
75x4
100x2 drop 50x5 drop 25x5
Dips
21
45x5
90x5
135x5
Short bb row
155x8
205x6
225x6
Seated hs milt rest pause
90x12
180x5
200x8 plus 4 plus 3
HS Shrug
180x12
270x10
290x8
Vbar lat pd
150x8
160x7
Push-up against band as
archer Pullup
Mx31/10 plus 1
Mx31/10 plus 2
11/11/24 Squats 1s
Mobility
Box squat
45x5
135x5
185x5
205x5
235x3
275x3 belt drop 225x5
Leg extension
100x12
115x12
115x12
Walking lunge
28
28
30
Leg press calf
90x15
140x15
160x15
180x15
Bad girl
40x12 pause hard
Side step up
10
10
Squat 10, 12
Push-up 22, 22
Pullup 12 12
11/12/24 arms slow and controlled max hypertrophy
Mobility
Pushup 40
Chin up 12
High incline db slow press
30x12
47.5x12
60x10
65x8
Db seated curl
30x12
35x9
35x8
Dip hs
90x12
180x12
200x12
Bicep lat pd slow
115x11
120x11
12x0x9
Elbows out ext
40x12
40x12
40x12
Pinwheel curls
35x11
35x11
35x12
Side lateral machine
50x15
60x12
70x12
Cg push-up ss chinup
40/12
22/8
11/13/ 24 bench 1s
Mobility
Push-up 50
Inc hs chest
90x12
140x8
180x5
230x5
280x5
230x7
Bench paused
135x5
185x5 Pullup ng 12
205x3 Pullup ng 12
230x5
High incline paused db
50x12
60x12
1 arm push-up on ball
15
15
Ball twist 15x15
Push-up 40
Deadlift
45x12
135x5
225x3
275x3
325x2
365x3 belt
405x2 belt
Stepup 1 db
12
50 x 10
50x10
Db farmer walk
50x4x100ft non stop so 400 feet switch. Hands every 50
Hlr bent knee
12
12 ss push-up feet on tire 30
12 ss pushup feet on tire 30
Box jump Pullup hanging bicycle
1/12/20