11/17/24 back
Mobility
Push-up
40
Pullup
21
25x6
50x6
55x 6
Tbar corner row
Plus 110x6
Plus 145x6
Plus 155x6
Seated cable row
160x6
175x6
Side lat pd hs 1 arm
70x8
80x8
Bb shrugs
225x8
315x8 straps
335x8 straps
Seated db shrug to cleans
25x10
25x10
Push-up 30
Pullup 12
Push-up 30
Pullup 12
11/18/24 chest biceps
Mobility
Power clap push-up 10
Bench
45x20
95x10/pullup wg ng 12
135x6/12
185x3/10
225x6
235x5
Dips
15
90x6
100x5 drop 45x8
High incline db press
60x10
70x8
Alt db curl
30x8
40x6
40x6
Db pinwheel
40x7
42.5x7
Inc db curl27.5x12
Push up 1 arm on ball
15
15
Ball twist 15x10
11/19/24 legs
Mobility
Push-up 40
Leg press calf
90x20
140x15
180x12
230x12
250x12
Seated calf
90x12
100x 12
Box squat
5
45x10
135x6
185x3
225x6
235x6
245x5
Leg extension
125x12
155x12
170x10
Rdl db
85x8
85x8
Push-up
31
30
Lunge 30
Pullup 16
Ab wheel 12
11/20/24 delts tris
Mobility
Push-up 30
Db seated milt press
22.5x15
35x12
50x12
60x12
Side delt machine
70x15
80x12
85x12
Dip hs
110x15
140x12
190x12
Tri pd straight bar
47.5x15
57.5x15
62.5x15
Face pull
42.5x15
52.5x15, 15
Cg push-up 40
11/22/24 delta arms
Mobility
Push-ups power 20
Seated hs milt
90x12
140x10
180x8
230x6
250x5
Seated db curl
25x12
30x12
35x10
Dip hs
140x12
160x12
180x12
Ng chin up as tricep pd rope
12/42.5x12
12/47.5x12
12/52.5x12
Db hammer
30x12
30x12
1 arm push-up on ball
15
15
2 arm x 15
11/23/24 deadlift 5s
Mobility
Push-up 40
Deadlift speed
45x12
135x5
225x3
260x5
295x5
330x5 belt
Sled pull backwards
110x100ft
135x100ft
135x100ft
1 arm kb farmers walk
44x400feet switch hands every 50 at turn
Hlr ss squat
15/10
12/10
12/10
Ab pd kneeling light
62.5x12, 12, 12
Lower back machine
85x12
90x12
1 leg glute machine
40x12
45x12
Treadmill 15 incline 3.0 5 min
10 incline 2 min
Pullup 10
Push-up 40
I strained my upper right abdominal earlier in the week doing IDK what. Happened Monday night.
So taking ab stuff light.
11/24/24 back
Mobility
Push-up
Pullup
23
Power Pullup 5
25x5
50x5
75x5 drop 25x7
Bb row
135x6
185x6
205x6
225x6
Seated cable row
160x8
175x7
HS shrug
140x12
180x12
200x12
Dips
15
45x5
70x5
90x7
Rock climb Pullup 10
Commando Pullup ss pushup
10/30
10/30
11/25/24 chest
Mobility
Push-up 40
Bench
95x15
135x10
185x8
225x6
275x3
295x1
300x1
225x8
Inc db
30x20
35x20
40x20
45x15
55x10
Fly cables
40x15,15,15
Decline hs
90x15
140x15
180x10
Low cable
30x15,15
Push-up
60
Monkey bars
11/26/24 legs
Mobility
Push-up 20
Leg press calf
90x20
140x15
180x15
230x12
250x12
Box squat
5
45x10
135x5
195x3
225x3
255x4 belt
Leg extension
135x12
155x12
175x12
1 leg hamstring
60x6
65x6
Walking lunge 38
Hyper 12
Push-up 40
11/29/24 delts arms
Mobility
Push-ups power 40
Dip hs
90x15
140x12
180x12
200x10
220x8
Hs milt
90x12
140x8
180x5
230x5
Db curl
32.5x10
37.5x8
42.5x7
Rear delt machine
70x12
75x12
80x12
Cindy
5 Pullup 10 push-up 15 squats
19 rounds in 20 mins
5 chins
11/29/ 24 deadlift 3s
Mobility
Push-up 40
Deadlift speed
45x12
135x5
225x3
275x3
315x3
355x5 belt
405x2 belt easy
1 leg stepup
12
40x12
40x12
1 arm kb farmers walk
40x500ft switch hands every 50 at turn
Kb around the world 20
45 deg hyper
25x12, 12, 12
Bent knee hlr
15 ss push-up 30
15 ss pushup 30
14 ss plsnk 60 sec
4 miles of mountain hiking
Then
12/1/24 back biceps
Mobility
Pushup 40
Pullup
21
25x5
50x5
80x4 drop 55x4 drop 45x4
Bw x 12
Seated cable row
145x8
160x6
160x6
Lat standing straight armpd
35x12
42.5x12
50x10
Seated db curl
27.5x10
30x10
32.5x10
Db hammer
35x8
35x8
Face pull rope
42.5x12
42.5x12
42.5x12
Push-up 60
Pullup 5 more why not
12/2/24 bench 1s
Mobility
Push-up 40
Bench
95x15
135x10
185x5/Pullup ng 10
205x3
235x4
Incline hs
180x10
200x8
220x6
High Inc db paused
32.5x15
45x10
55x8
Side to side push-up feet on tire 20
One arm push-up on ball
15
10
Low cable fly
35x10
35x10
Pullup 10
12/3/24 squat
Mobility
Push-up 20
Leg press calf
90x20
180x15
230x12
260x12
Box squat
5
45x10
135x5
205x5
235x3
265x3
295x1 joker
Leg extension
135x12
155x12
180x14
45 degree hyper
14
14
14
Ab kneeling pd
57.5x12
62.5x12
67.5x12
Walking lunge 50
Push-up 30
Kb snatch 5 per arm
10 swings
Push-up 30
12/4/24 upper
Mobility
Push-up 30
Db milt
20x15 ss Y raises 7.5x10
35x12/y raise 7.5x10
50x10
65x8
70x6
Rear delt machine
70x12
80x10
90x8
Side delt 1 arm no rest
20x12,12,12
Seated db shrugs to clean
22.5x12
22.5x12
22.5x12
1 arm tricep pd
22.5x12 ss chinup 12
22.5x12/chinup 12
22.5x12/chinup 12
Push-up feet on box /squat
31/21
30/20