Loganator's Log: Back to My Roots

Training Training Logs
721

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Windmill 5x15

Hamstring curl 17,10,8; 11,7,8; 8,7,8 x75/60/45

Squat 5x135 5x225 5x275 3x295 3x315 3,3,2x335 3x315

Hip thrust 20x275 3x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Walking lunges x5 mins

Sunday

4 sets
90/90 carry 50ftx20
SA DD x5
Pull ups/depression x5
ER lift off x10

4 sets
Mace swings x5
Alternating pull ups x5
Wall angel x10
Bosu push up x10

3 sets
Banded cable row 15x100
Face pull 20x20
Push press 6x135

3 sets
Incline bench 10x60
Single arm row 10x60

3 sets
Cable curl 20x23
Dips x20

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x5x305

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Sandbag carry 200x50ft
Z axis rotation x10

Hamstring curl 12; 9,3; 7,3,2 x90

Squat 5x135 5x225 EMOM 10x3x275

Hack squat 25x200

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Windmill 5x15
ER lift off x10
Sandbag carry 50ftx200

3 sets
Beast to crab x5
Forward kick through x5
Mace swing x10

Fly machine 3x10x100

Bench press 5x135 3x185
Bar row 5x135 3x6x185

Friday
4 sets
Rope curl 20x23
Overhead rope tri 20x23

4 sets
Neutral grip pull ups x8
SA rope tri 15x13

Dips 3x20

1 Like
722

Got a kidney stone Oct 5th. Today is first day back in the gym, just going through the motions.

Surgery next week for it, looking to get back to a regular routine in November. Going to switch up some priorities as I figure out what I want to focus on health/fitness wise.

Iā€™ll be back at some point

1 Like
723

Good luck mate, we will be here when you get back.

1 Like
724

Had some bloodwork done Monday, BUN is through the roof. Too early to tell if thereā€™s some permanent damage from surgery or if itā€™s just part of the healing process. Meet with the Doc in a few more weeks.

Still weaker than Iā€™d like to be but back to man handling the 200lb sandbag which is nice

Saturday
Morning
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 15; 12,3; 11,4 x70

Squat 10x135 10x225 3x10x245 10x225

Leg press 20x200 15x290 11,6,4x340

Adduction machine 3x15x80

Walking lunges x5 mins

Evening
Backward sled drag x5 mins?
Row machine x10 mins

Band assisted stretching 20-30ish mins

Sunday
Morning
Fly machine 4x10x100

Forward kick through to crab reach flow x5 mins

Farmerā€™s hold 2x45"x105 2x45"x155
Hooklying DtS x15
Prone swimmer x10
Jump rope x45"

4 sets
Pull ups/depression x5
SA DD x5
ER lift off x10
Sandbag carry 200x50ft

3 sets
Incline bench 10x50
Incline row 10x50
Incline reverse fly 15x10

Lat pull down 16,9,7x120

Dips 24,9,5,3

Bar curl 15,5,4,3x50

Tuesday
Row machine 10 mins

3 sets
Split squat ipsilateral 10x40
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x225 3x20x275
Incline pigeon 4x10

Hamstring curl 20x75 11,8,8x90

Squat 5x135 5x225 4,4,5x275

Hack squat 20x200

Thursday
Morning
Fly machine 2x15x80 2x10x100

Forward kick through to crab reach flow x5 mins

4 sets
Farmerā€™s hold 2x45"x105 2x45"x155
SA DD x5
ER lift off x10
Hooklying DtS x15

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft

Push press EMOM 10x3x135

Evening

4 sets
Chin ups x8
Prone swimmers x10

Bar row 5x135 3x5x185

Dips x21,9,6,4,3

Bar curl 19,7,4x50

Friday
Row machine 10 mins

4 sets
Woodchops 15x38
Jump rope x 45"

Stretch x10 mins

725

Saturday
Morning
Calves 10 mins

Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 13; 10,3; 10,3 x70

Squat 10x135 10x225 3x12x245 10x225

Leg press 20x200 15x290 12,6,4,4x340

Walking lunges x5 mins

Adduction machine 3x15x80

Sunday
Fly machine 3x15x80 2x10x100

Forward kick through to crab reach flow x5 mins

Farmerā€™s hold 2x45"x105 2x45"x155
Hooklying DtS x15
Prone swimmer x10
Jump rope x45"

4 sets
Pull ups/depression x5
SA DD x5
ER lift off x10
Sandbag carry 200x50ft

Incline bench 10x50 10x60 7x70
Incline row 10x50
Incline reverse fly 15x10

Lat pull down 18,12,10,8x120

Dips 24,8,6,4,3,3

Bar curl 11,4,3,3x60

Lateral raise 25,13,8x5

Tuesday
Calves

Row machine 10 mins

3 sets
Split squat ipsilateral 10x40
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x225 3x20x275
Sball hamstring curl x15
Jump rope x45"
Incline pigeon x10

Lying hamstring curl 20x75 3x8x90

Squat 5x135 5x225 6,5,5,5x275

Hack squat 20x200

Wednesday
Morning
Fly machine 2x15x80 2x10x100

Forward kick through to crab reach flow x5 mins

4 sets
Farmerā€™s hold 2x45"x105 2x45"x155
SA DD x5
ER lift off x10
Hooklying DtS x15

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft

Push press EMOM 10x3x135

Bar row 5x10x135

Evening
4 sets
Chin ups x8
Prone swimmer x10

Dips x27,7,5,4,4

Bar curl 21,8,6,5,5x50

PJR pullover 13,8,5,5x55

1 Like
726

Saturday
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 18; 13,5; 10,5,3 x70

Squat 10x135 10x225 10x245 2x10x255 2x10x225

Adduction machine 3x15x80

Walking lunges x5 mins

Leg press 20x200 15x290 20,8,5,4,4x340

Sunday
Forward kick through to crab reach flow x5 mins

Farmerā€™s walk 2x105ftx105 3x100ftx195
Prone swimmer x10
Hooklying DtS x15
Jump rope x45"

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

Incline bench 10x50 3x10x60
Seal row 12x95
Incline reverse fly 15x10

Trap overhead press 19,6,4,4xbar

Lat pull down 18,11,8x120

Dips 25,10,6,4,4

Axle curl 12,4,3,3xbar

Tuesday
Row machine 10 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x225 20x275 2x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Lying hamstring curl 20x75 11x90

Squat 5x135 5x225 EMOM 10x3x275

Hack squat 25x200

Wednesday
Fly machine 2x15x80 3x10x100

Forward kick through to crab reach flow x5 mins

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
ER lift off x10
Sled lateral push x10xempty

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft

Push press EMOM 10x3x135

Dips x28,10,7,6,4,4

Bar curl 15,5,4,4x60

Bar row 4x10x135

Thursday
Calves

Woodchops 15x38 4x15x42
Jump rope x45"
Incline alternating sit up x5

Windmill 3x5x15
Horizontal abd 3x1

727

Saturday
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 17; 13,4; 12,5 x70

Squat 10x135 10x225 10x245 3x12x255 10x225

Leg press 20x200 15x290 17,8,4,4x380 15x290

Calves

Walking lunges x5 mins

Adduction machine 15x80 2x15x100

Sunday
Farmerā€™s walk 2x105ftx105 3x100ftx195
Prone swimmer x10
Hooklying DtS x15

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

Incline bench 10x50 3x10x60
Cable row 15x100
Incline reverse fly 15x10

Trap overhead press 24,5,4,4xbar

Incline horizontal abd 15x5
PJR pullover 12,9,8x60

Curl 20,6,5x45

Tuesday
Calves

Row machine 10 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x225 20x275 2x20x295
Sball hamstring curl x15
Box jump x5
Incline pigeon x10

Squat 5x135 5x225 EMOM 10x3x275

Heel elevated goblet squat 40x25

Wednesday
Calves

5 sets
Jump rope x45"
Incline alternating sit up x5
Box jump x5

Windmill 5x15
Incline pigeon raise x10
Woodchops 15x38 2x15x42

Stretch x 15 mins

Thursday
Fly machine 3x15x80

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
ER lift off x10
Sled lateral push x10xempty

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft

Incline bench 2x10x60
Bar curl 15; 13,6,4,3x50

PJR pullover 13,10,7,6x60

Bar row 3x10x135

1 Like
728

Saturday
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 16; 10,4,2; 9,3,2,2 x80

Squat 10x135 10x225 10x245 3x8x265

Leg press 20x200 15x290 18,6,5,4,4x380 15,9,6x290

Calves

Adduction machine 15x80 2x15x100

Walking lunges x5 mins

Sunday
Forward kick through to crab reach flow x2 mins

Farmerā€™s walk 2x105ftx105 3x100ftx195
Prone swimmer x10
Jump rope x45"

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

4 sets
Incline bench 10x60
Cable row 15x100
Incline reverse fly 15x10

Monday
Calves

Woodchops 15x38 3x15x42
Cable SA punch 4x15x18
Thread the needle 15x8 3x15x10
Low row 10x32 15x28 2x15x23

4 sets
Cable curl x23
Overhead rope tri x23

Tuesday
Row machine 10 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x225 20x275 2x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Squat 5x135 5x225 EMOM 3x3x275

Heel elevated goblet squat 50x40

Wednesday
Fly machine 3x15x80

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
ER lift off x10
Sled lateral push x10xempty

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft

4 sets
Incline bench 10x60
Neutral pull up x8

PJR pullover 12,4,2,2x60

Dip machine 20x150 15x225

Bar row 3x10x135

Thursday
Calves

4 sets
Jump rope x45"
Incline alternating sit up x5
Box jump x5
Woodchops 15x42

Stretch 20 mins

729

Saturday
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 15; 12,3; 9,3,2,1 x80

Squat 10x135 10x225 10x245 3x10x265

Leg press 20x200 15x290 19,6,4,4x380 15,5,5x290

Adduction machine 15x80 15x100 2x15x120

Walking lunges x5 mins

Sunday
Farmerā€™s walk 2x100ftx105 2x100ftx195 2x50ftx245
Prone swimmer x10
Jump rope x45"

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

4 sets
Incline bench 10x60
Cable row 15x100
Incline reverse fly 15x10

Tuesday
Row machine 10 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x275 3x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Calves

Front squat 3x10x135

Heel elevated goblet squat 50x40

Wednesday
Morning
Fly machine 3x15x80

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
ER lift off x10
Sled lateral push x10xempty
Jump rope x45"

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

4 sets
Incline bench 10x60
Neutral pull up x6

Bar row 3x10x135

Evening
4 sets
Long sitting flex/scap 10x3
ER press x10
SA DD x5
Chin up x8

PJR pullover 18,12,8,6x60

Bar curl 18,10,8,7x50

730

Saturday
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 13; 10,3; 8,3,2 x80

Squat 10x135 10x225 10x245 3x12x265

Leg press 20x200 15x290 20,7,4,4x380 16,7,6x290

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Sunday
Farmerā€™s walk 2x100ftx105 4x100ftx195
Prone swimmer x10
Jump rope x45"

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

5 sets
Incline bench 10x60
Cable row 15x100
Incline reverse fly 15x10

Monday
Calves

Woodchops 15x38 3x15x42
Cable SA punch 15x18
Jump rope x45"

4 sets
Cable curl x23
Overhead rope tri x28

Tuesday
Row machine 10 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x275 3x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 3x5x185

Wednesday
Fly machine 3x15x80

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
ER lift off x10
Sled lateral push x10xempty
Jump rope x45"

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

3 sets
Incline bench 10x60
Neutral pull up x6

Thursday
Calves

4 sets
Jump rope x45"
Box jump x5
Neutral grip pull ups x5
Woodchops 15x42

PJR pullover 12,6,6,6x60

Bar curl 20,10,6,5x50

Dips x30,10,7,5

731

Saturday
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 20x60 13; 10,3; 9,2,2 x90

Squat 10x135 10x225 10x245 3x8x275

Leg press 20x200 15x290 17,6,4,4x380 18,9,7,5,5x290

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Sunday
4 sets
TRX row x10
Longsitting flex/scap 10x3
Prone swimmer x10

4 sets
Pull ups/depression x5
Sandbag carry 200x50ft
Jump rope x45"
Standing ER press x10

5 sets
Incline bench 10x60
Bar row 10x135
Incline reverse fly 10x10

3 sets
Low row 12x18
Kneeling pullover 15x32
SA DD x5

Tuesday
Row machine 10 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x275 3x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 6x5x185

Wednesday
Fly machine 3x15x80

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
ER lift off x10
Sled lateral push x10xempty
Jump rope x45"

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

4 sets
Bar row 10x135
Chin up x6

Thursday
Forward kick through to crab reach flow x3 mins

3 sets
Inchworm x10
Crab rock x15

Incline dbell press 10x50 4x10x60

Overhead press EMOM 5x3x135

PJR pullover 13,6,5,5x60

2 Likes
732

Saturday
Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 15; 10,3,2; 10,3,2 x80

Squat 10x135 10x225 10x245 10,8,8x275
Kneeling ab roll x10
Pigeon extension x10

Leg press 20x200 15x290 20,6,4,4x380 18,10,8,5x290

Adduction machine 15x100 3x15x120

Heel elevated goblet squat 50x40

Sunday
Farmerā€™s walk 2x100ftx105 4x100ftx195
Prone swimmer x10
Jump rope x45"

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

Incline bench 5x10x60
Cable row 10x120 4x10x140
Incline reverse fly 5x15x10

Monday
Calves

4 sets
Chin up x6
TRX skull crusher x15
Toe to bar x8

Bar curl 20,10,7,5x50

Single arm rope tri 20x20 18,12,7x25

Tuesday
Row machine 10 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x275 4x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 5x8x185

Wednesday
Fly machine 3x15x80

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
ER lift off x10
Sled lateral push x10xempty
Jump rope x45"

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

Incline bench 10x50 10x60 3x8x70

Bar row 3x10x135

1 Like
733

Saturday
Calves

Row machine 10 mins

4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 15; 12,3; 9,4,2 x80

Squat 10x135 10x225 10x245 11,10,8x275
Kneeling ab roll x10
Pigeon extension x10

Leg press 20x200 15x290 19,7,4,4x380 18,9,5,5x290

Heel elevated goblet squat 50x40

Adduction machine 15x100 3x15x120

Sunday
Farmerā€™s walk 2x100ftx105 4x100ftx195
Prone swimmer x10
Jump rope x45"
Indian mace mov1 x10

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5
Indian mace mov2 x10

5 sets
Incline bench 12x60
Cable row 10x140
Incline reverse fly 15x10

Monday
4 sets
Chin up x8
TRX skull crusher x10
Toe to bar x10
Indian club mov1/2 x10

Bar curl ?,10,6,4x50

Dip 35,12,8,5,5

Tuesday
Row machine 5 mins

3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 2x20x275 3x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 5x185 4x5x205

Wednesday
Indian club mov1/2 3x10

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
Indian club BIL mov1/2 x5
Sled lateral push x10xempty
Jump rope x45"

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

Bench press 10x135 8,8,7x185

Incline bench 10x60 2x6x70
Bar row 10x135 2x5x185

1 Like
734

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Squat 10x135 10x225 10x245 12,9,8x275
Kneeling ab roll x10

Leg press 20x200 15x290 20,6,5,4x380 6,4,4,4x290

Seated hamstring curl 25x45 13; 9,3,1; 8,3,2 x80

Adduction machine 15x100 3x15x120

Sunday
Indian club mov1/2 4x10

Farmerā€™s walk 2x100ftx105 4x100ftx195
Prone swimmer x10

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

Incline bench 10x60 10,10,13x70
Cable row 10x140
Incline reverse fly 15x10

Tuesday
3 sets
Split squat ipsilateral 10x45
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x275 20x295 20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 5x185 7,6,6,6x205

Wednesday
Indian club mov1/2 3x10

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
Sled lateral push x10xempty
Jump rope x45"

4 sets
Pull ups/depression x5
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

Incline bench 10x50 3x10x60
Bar row 2x10x145 2x5x195
Incline reverse fly 4x15x10

EMOM overhead press 10x3x135

Dips 29,13,9,5

Bar curl 15,6,5x60

735

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 20; 15,5; 12,6,2x70

Squat 10x135 10x225 10x245 12,10,10x275
Kneeling ab roll x10

Leg press 20x200 15x290 20,6,4,4x380 7,5,5,5x290

Adduction machine 15x100 3x15x120

Walking lunge x5 mins

Sunday
Indian club mov1/2 6x10

Farmerā€™s walk 2x100ftx105 4x100ftx195
Prone swimmer x10

4 sets
Zercher yoke carry 100ftx175
Pull ups/depression x5
SA DD x5

Incline bench 10x60 10x70 3x8x80
Cable row 10x140 4x10x160
Incline reverse fly 15x10

PJR pullover 12,8,6,5x60

Monday
4 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5

3 sets
Windmill 5x10
Wall articulation x5
Z axis rotation x 10
Standing hip CAR x5
Soleus raise x10

3 sets
Half kneeling T spine rotation 2x3x20
Quadruped hip CAR x5
Shin box with raise x5

Tuesday
3 sets
Split squat ipsilateral 10x50
SL hinge 10x10
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x295 3x20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Calves

Front squat 5x135 5x185 8,7,6,6x205

Heel elevated goblet squat 40x40

Wednesday
Indian club mov1/2 3x10

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
Sled lateral push x10xempty
Jump rope x45"

4 sets
Pull ups/depression x5
Toe to bar x8
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

Incline bench 10x50 3x10x60
Bar row 2x10x145 2x5x195
Incline reverse fly 4x15x10
Dragon flag x10

EMOM overhead press 10x3x135

Bar curl 18,8,6x50

736

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 17; 13,4; 10,3,2,2x80

Squat 10x135 10x225 10x245 12,11,10x275
Standing ab roll x5

Leg press 20x200 15x290 24,6,4,4x380 7,5,5x290

Adduction machine 15x100 3x15x120

Walking lunge x5 mins

Sunday
Indian club mov1/2 6x10

Farmerā€™s walk 2x135ftx105 4x100ftx185
Zercher yoke carry 100ftx175
Prone swimmer x10

Incline bench 10x70 9,9,8,8x80
Cable row 10x160
Incline reverse fly 15x10

Push press 3x135 3x3x155
Pull ups/depression x5
SA DD x5

Dips 28,10,6,5,5

Monday
3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

3 sets
Windmill 5x10
Wall articulation x5
Z axis rotation x 10
Standing hip CAR x5

3 sets
Half kneeling T spine rotation 2x3x20
Quadruped hip CAR x5
Shin box with raise x5

Tuesday
3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x295 3x20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 5x185 4x8x205

Heel elevated goblet squat 40x40

Wednesday
Indian club mov1/2 3x10

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
Sled lateral push x10xempty
Log Viper 6x95
Jump rope x45"

4 sets
Pull ups/depression x5
Toe to bar x8
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

Incline bench 3x10x60
Bar row 10x145 2x5x195
Incline reverse fly 15x10
Dragon flag x10

Dips x32,15,9,7,5

Bar curl 17,7,5x50

2 Likes
737

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 25x45 14; 10,4; 10,4x80

Squat 10x135 10x225 10x245 16,9,9x275
Standing ab roll x5

Leg press 20x200 15x290 19,6,5,4x380 10,6,5x290

Adduction machine 15x100 3x15x120

Walking lunge x5 mins

Sunday
Indian club mov1/2 6x10

Farmerā€™s walk 2x135ftx105 2x50ftx225 2x50ftx245
Zercher yoke carry 100ftx175
Prone swimmer x10

Incline bench 10x70 4x8x80
Cable row 10x160
Incline reverse fly 15x10

Dips 29,7,5,4

Monday
3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

3 sets
Windmill 5x10
Wall articulation x5
Z axis rotation x 10
Standing hip CAR x5

3 sets
Half kneeling T spine rotation 2x3x20
Quadruped hip CAR x5
Shin box with raise x5

Tuesday
3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x295 3x20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 5x185 9,9,9,8x205

Heel elevated goblet squat 30x40

Wednesday
Indian club mov1/2 3x10

4 sets
Farmerā€™s hold 4x45"x105
SA DD x5
Sled lateral push x10xempty
Log viper 6x95, push press 3x5x145
Jump rope x45"

4 sets
Pull ups/depression x5
Toe to bar x8
Prone dowel press x10
Prone swimmer x10
Sandbag carry 200x50ft
Jump rope x45"

Incline bench 3x10x60
Bar row 3x10x145
Incline reverse fly 15x10
Dragon flag x10

Dips x38,16,8,6,5

Bar curl 13,7,5x50

1 Like
738

Deload, got sick so I skipped a workout. Time for heavier squats and to reintroduce deadlifts to the routine (maybe flat bench press too)

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 20x60 15x75 9x90

Squat 10x135 8x225 5x245 5x275
Standing ab roll x5

Leg press 20x200 15x290 15x380

Calves

Sunday
Indian club mov1/2 6x10

Farmerā€™s walk 2x50ftx105 2x50ftx195
Prone swimmer x10

Incline bench 3x10x60
Cable row 3x10x135
Incline reverse fly 10x10

Dips x38

Bar curls 15x60

Monday
Calves

3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

3 sets
Windmill 5x10
Wall articulation x5
Z axis rotation x 10
Standing hip CAR x5

3 sets
Half kneeling T spine rotation 2x3x20
Quadruped hip CAR x5
Shin box with raise x5

Tuesday
3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 2x20x295
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Front squat 5x135 5x185 2x3x205

1 Like
739

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Lying hamstring curl 20x60 15x75 myo match 11; 9,2; 6,4,1 x90

Squat 10x135 10x225 5x275 6,6,5,5x295
Standing ab roll x5

Leg press 15x290 26,6,6,4x380 10,5,4x290

Calves

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Sunday
Indian club mov1/2 6x10

Farmerā€™s walk 2x135ftx105 100ftx225 2x100ftx185
Axel push press 10xbar 5x95 3x5x115
Prone swimmer x10

Incline bench 10x70 3x8x80
Cable row 10x160 3x10x180
Incline reverse fly 15x10

Dips x30,7,4,4

Monday
Calves

3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

3 sets
Windmill 5x10
Wall articulation x5
Z axis rotation x 10
Standing hip CAR x5

3 sets
Half kneeling T spine rotation 2x3x20
Quadruped hip CAR x5
Shin box with raise x5

Wednesday
3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x295 3x20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

Deadlift 5x135 5x225 3x5x275
Standing ab roll x5

Front squat 5x135 5x185 5x205 3x3x225

4 sets
Sandbag carry 50ftx200
Toe to bar x8

Glider curl x20,10,7,5,5

Thursday
Indian club mov1/2 3x10

4 sets
Pull ups/depression x5
Toe to bar x8
Prone dowel press x10
Prone swimmer x10

Bench press 10x135 6,6,8,8x185
Bar row 10x145
Dolphin press x10

Z press 10x45 4x8x95
Neutral grip pull ups x8

Dips x20 weighted 3x10x45
Facepull 20x18

Bar curl 16x60

1 Like
740

Saturday
4 sets
SL squat x10
SL hinge x10x15
Long sitting flexion x10
Incline pigeon raise x10

Seated hamstring curl 20x45 13; 10,3; 8,3,2 x80

Squat 10x135 10x225 5x275 5x6x295
Standing ab roll x5

Leg press 15x290 20,6,5,x380 8,6,6x290

Adduction machine 15x100 3x15x120

Walking lunges x5 mins

Sunday
Indian club mov1/2 6x10

Farmerā€™s walk 2x135ftx105 2x100ftx185 2x100ftx205
Axel push press 10xbar 5x95 5x115 3x5x135
Prone swimmer x10

Incline bench 10x70 10,9,8x80
Cable row 10x160 3x10x180
Incline reverse fly 15x10

Tuesday
Calves

3 sets
Jump rope x45"
Lateral hop over x45"
Ladder karaoke x2
Box jump x5
Wall ball 15x14

Indian club mov1/mov2 3x10

3 sets
Toe to bar x10
Inchworm x5
Tall plank rotation x8

Wednesday
3 sets
Split squat ipsilateral 10x50
SL hinge 10x15
Long sitting hip flexion x10
Incline pigeon raise x10

Hip thrust 20x295 3x20x315
Sball hamstring curl x15
Jump rope x45"
Box jump x5
Incline pigeon x10

4 sets
Sandbag carry 50ftx200
Toe to bar x10

Deadlift 5x135 5x225 5x275 4x5x295
Standing ab roll x5

Front squat 5x135 2x5x185 3x205 3x225

Glider curl x27,10,8,6,6

Thursday
Indian club mov1/2 3x10

4 sets
Pull ups/depression x5
Toe to bar x10
Prone dowel press x10
Prone swimmer x10

Bench press 10x135 4x8x185
Bar row 10x145
Dolphin press x10

Z press 8x95 3x8x105
Neutral grip pull ups x8

Dips x20 weighted 3x10x45
Facepull 20x18

1 Like