Pull Ups
5 sets of 3
Pull downs
110x25
120x18
face pulls
70x20
80x15
pec deck rear delts
4x10 70 85x
run the rack curls
30x8
25x8
20x5
15x8
10x8
5x8
Deadlift
315x3
375x3
415x3
single leg split squats
5x5
10x5
15x5
20x5
27.5x5
back extensions
10lbsx3x15
ab coaster
3x15x10lbs
crunch machnie
3x10x40lbs
Running
5 min walk
45 sec run 5.0
60 sec walk
60 sec run 5.0
90 sec walk
90 sec run 5.0
2:00 walk
45 sec run 5.1
60 sec walk
60 sec run 5.1
90 sec walk
90 sec run 5.1
2:00 walk
5:00 walk
2.12 miles had to run an extra 2:00 to get over 2 miles which was my goal
20 mins on the treader
1 arm dbell presses
20x8
25x8
30x8
35x8
40x8
Pullups
5 sets of 3
Incline pushups
5 sets of 13
Thick grip face pulls
3 sets of 12
20 mins treader
25 mins on the treader
Bench
155x5
175x5
185x5
205x5
225x5
TRX Stuff
bodyweight rows
reverse flyes
flyes pushups
Also hit the heavy bag
1 arm dbell press
25x8
30x8
35x8
40x8
45x8
hang clean
95x3
115x3
standing abs
4x10
Rooney pushup challenge
1:00 AMRAP 29 reps
Pullups
1 set of 2
3 sets of 3
J pulldowns
5 sets of 10
Chest supported Rows
1 plate per side x10
1pps plus a quarter x10
1pps plus 2 quarters x10
1pps plus 3 quarters x8
pushdowns
5 sets of 10
Running
6 sets of increasing hill steepness for :40secs on and :20secs off
25 mins treader
Wide grip military
95x3
115x1
135x1
face pulls
3x10
dual handle tricep pushdown
3x10
paloff press
3x10 each side
1 arm dbell press
30x8
35x8
40x5
45x8
rolling tricep extension
3x10
j lat pull down
4x10
25 mins treader
ME GM’s
worked up to 265x3
ab coaster 2x10
back extension 2x10
ME bench
worked up to 315x1
dbell bench
40x15
50x15
60x12
70x12
Chest Supp Row
1 plate per side x12
1 pps + qrtr x10
1pps + 2 qrtsx10
Dual handle pushdown
40x10
50x10
50x10
26 mins treader
12 mins treader
12 mins arc trainer
DE Deadlifts
275x1x6
Pull throughs
4x8
standing ab pull downs
3x10
wide stance
2x6 each side
26 mins treader
DE Bench
160 for 9 sets of 3
Pull Ups
5 sets of 3
Rope Pulldowns
4x10
1 drop set
Reverse Pec Deck
3x8
Superset
1 arm dbell press 3x8
hammer curls 3x8
15 mins treader
ME lower
GM
Work up to 295x3
Standing Abs
4x15
Kbell Swings
4x15
ME Bench
Worked up to 320x1
Band pull aparts
4x15
flat bench dbell press with pause at bottom
50x10
55x10
60x8
70x8
face pulls
4x10
Overhead tricep extensions
3x10
j lat pulldowns
4x8
wide grip lat pulldowns
3x10
Dip machine
3x10
lateral raise machine
3x8
10 mins treaders
11 mins arc trainer
De Deadlift
275 + 1 mini band on both ends
9 sets of 1
anderson half squats
135x3
185x3
225x3
standing ab pull downs
3x15
pull throughs
3x8
27 mins treader