1/5/24 Pullup back
Mobility
Push-up 40
Pullup
26
25x5
50x3
75x3
85x4 drop 50x5
Dips
26
45x5
90x3
115x5
Corner row
Plus 95x10
Plus 140x10
Plus 185x8
Standing Arnold press
30x10
40x8
50x7
Db shrug
95x12
100x10
80x15
Push-up against band /pullup paused dead hang 3 sec/squat
M x 32/8/25
M x 30/8
1/6/24 legs
Mobility
Push-up 40
Squat 10
Pullup 10
Hack squat
105x10
195x5
245x5
Seated calf
115x15
135x12
155x12
45 degree hyper
20
25x15
25x15
Leg ext
65x20
65x20
65x20
Walking lunge
22
22
28
Push-up feet on tire ss squat
32/20
30/20
1/7/24
Mobility
Push-up 40
Chinup
12
Dip hs
90x20
140x12
180x12
200x12
220x10
Seated db curl
17.5x12
27.5x12
37.5x10
Elbows out ext
37.5x12
42.5x12
42.5x12
Pinwheel curl
27.5x12
30x10
30x12
Bicep lat pd/cg push-up
70x12/35
85x12/35
100x12/cg push-up on med ball 30
Archer Pullup 12/squat 25
1/9/24 chest delts
Mobility
Push-up 40
Pullup 11
Squat 20
Incline hs
90x12,10
140x10
180x6
230x2
250x6
260x5
Db high incline
60x10
70x8
75x6
Rear delt machine
70x12
80x12
90x12
Seated db shrug to clean
22.5x12
22.5x12
Push-up feet on tire side to side
24/pullup 10
20/squat 20
1/10/25 deadlift
Mobility
Push-up 41
Pullup 12
Squat 25
Deadlift
135x5
225x5
315x2
365x2
395x2
315x5
Prowler ss sled pull
90x50/50
115x50/50 ft
115x50/50ft
Step up per leg
25x12,12,12 no rest
Pullup 12/squat 12/push-up on med ball 20/kb around the world 30x20
Pullup 12/squat 15/pushup 25/kb around the world 30x20
1/11/25
Couch to 5k day 1
Pushups 50/pullup 12/squat 25
Pullup 15/squat 25/pushup 52
Slow mo pullup
Paused pushup 10
Monkey bar fwd and back
Hike back
1/12/25 back
Mobility
Push-up 40
Dead hang paused 15/squat 20
25x6
50x5
50x5
Db row
90x6
90x7
90x7
Vbar lat pulldown
130x6
140x6
150x6
Bb curl
70x6
90x6
100x5
Db hammer
40x7
40x8
Squat 20/pullup 12/push-up feet on tire 40
1/13/25 delts tris
Mobility
Push-up 40
Pullup 12
Seated hs milt
90x12
140x10
180x6
200x3
220x6
230x6
235x6
Dip hs
180x8
200x7
220x6
Db side lateral
30x8
30x8
Tricep rope pd
47.5x10
57.5x8
69x8
Facepull
42.5x12/Pullup ng wg 12
52.5x10
57.5x10
Push-up on small med ball/squat
20/25
Push-up against band 40/pullup 12/kb around the world 40x20
1/14/25 legs
Mobility
Push-up 40
Pullup 12
Squat 20
Seated calf
115x15
115x15
135x12
155x12
Leg ext
100x12
115x12
125x12
Glute kickback machine
25x12
40x12
55x12
Walking lunge
28
28
28
Hack squat
195x6
205x6
215x6
Leg press calf
90x15
140x15
160x20
Dip leg raise 15/rock climb Pullup 12/ dip leg raise 15/pushup feet on box 35/squat 20
11/15/25 push
Mobility
Push-up 40
Bench
45x20
95x10/pullup ng wg 12
135x5
165x5
190x5
215x6
Incline hammer strength chest
90x10
180x10
200x8
Db high incline
55x10
60x10
Db side lateral
27.5x12,12,12
Rope pushdown
47.5x12
57.5x12
67.5x11
Fist push-up 25
Pullup 12
Squat 20
1/16/25
Mobility
Push-up 40
Pullup 12
Squat 25
Med ball twist 10x12
Db seated milt
20x12
30x12
40x10
52.5x8
60x8
Seated db shrug to clean
22.5x12
HS shrug
90x12
180x12
230x12
Facepull
40x12
47.5x12
55x12
Db one arm side lateral 25x12
Squat 25/pullup 12/push-up feet on tire 30
11/16/25 dl 3s
Mobility
Push-up 40
Squat 20
Power clean 95x5
Deadlift
95x5
135x5
185x5
225x3
275x3
315x3
345x5 belt
385x2
Stepup kb no rest
40x12,12,12 per leg
Hlr bent knee ss kb around the world
12/40x20 x 3 rounds
45 degree hyper
25x12
50x12
50x10
Db wrist
50x20
Pullup ss push-up feet on tire
12/35
12/30
11/18/25 upper
Mobility
Push-up 40
Pull-ups 20
Chin up
25x5
50x5
75x5
100x4
Dips
20
45x5
90x5
135x5
Hammer strength milt
90x12
180x8
230x6
250x6
Seated cable row
130x8
160x8
175x8
Tricep pushdown
52.5x10
52.5x10
57.5x10
57.5x10
Squat/feet on tire side to side push-up/pullup
25/20/10 x 2 rounds no rest
1/20/25 legs
Mobility
Push-up 40
Pullup 12
Squat 25
Seated calf
115x15
115x15
135x12
160x12
Hack squat
105x8
195x5
215x5
235x5
Glute kickback machine
55x8
60x8
65x8
70x8
Leg ext
100x12
115x12
130x12
Walking lunge
25s x 28 dropset
Bw x 28
Standing calf 1 leg
25x12
25x12
Pullup/pushup/squat/pullup/pushup/hlr bicycle
12/30/20/10/30/20
1/21/25 20lb weighted vest run/walk
20 pull-ups
20 pushups
20 squats
1/22/25 bench
Mobility
Clap push-up 10
Bench
45x20/pullup 12
95x8
135x5
175x5/pullup wg ng 12
190x5
215x3
240x3
255x2
Vbar lat pd
130x8
145x8
150x8
Db incline
70x8
80x8
Rear delt machine
85x12
90x12
95x12
Push-up on med ball
15
15
Squat 25
1/24/25 deadlift strong 2 lean 20
Mobility
Push-up 40
Pullup 12
Squat 25
Deadlift
45x10
135x8
225x5
315x2
365x3
225x10
225x10
Stepup kb
12
28x12
28x12
Hlr bent knee
12
12
12
Med ball twist
15x12/pushup 30/squat 25
Kneeling ab pd
52.5x20
67.5x20
1/26/25 upper
Mobility
Push-up 40
Pullup 12
Weighted chinup
25x5
50x5
60x5
Bw x 14 Pullup
Seated db milt oh
40x10
55x8
70x5
50x10
Hammer strength underhand row
90x12
140x8
160x7
Vbar lat pull down
130x8
145x8
150x7
Db shrug
95x10
100x8
Rc bent knee ab cliffhanger pullup
Rc bent knee ab
12/10/12
Pike push-up / squat
25/25
1/27/25 arms
Mobility
Push-up 40
Bb curl
50x12
60x10
80x8
90x6
Dip hs
90x12
140x12
180x12
Underhand bicep pd
100x12
105x12
110x12
Elbows out ext
35x12
35x12
35x12
Db hammer curl
35x12
35x10
Tricep pd
49x12
54x12
Pullup ng 10
Cg push-up 30
1/28/25 lower
Stairmaster 3 min
Mobility
Push-up 40
Pullup 15
Squat 15
Seated Calf
115x15
135x15
155x12
165x12
Hack squat
105x10
195x5
245x5
295x5 belt knee wraps
155x12
Walking lunge
30
15x28
Glute machine
55x10
60x8
65x8
Leg ext
105x12
105x12
Squat 20/pushup 30/kb around the world 30x20
Stairmaster 3 min hard