De bench
Martin Rooney pushup up
Block pushups done on bosu ball
3 sets of 13
Bench
175 for 9 sets of 3
Pullups
3 3 4 4 3
oh tricep extensions w/rope
3x10
standing cable flyes
3x10
face pulls
3x10
Hammer strength single are should press
25lb each side x8
25+10 each sidex8
25=2 10’s each side x8
conditioning
walk 2.0 2:00x5
run 6.0 :30secsx5
ME dead
GM
Worked to 300x3
SuperSet
Decline Situps
4x8
Kbell Swings 55lb
4x12
Ab Coaster
4x10
Me Bench
240x5
275x3
305x1
incline dbell press
60x10
70x10
75x10
Seated Row
5x8
face pull
3x10
underhand tricep extension
3x10
27 mins treader
Deload DE deadlift
RDL
45x6
65x6
95x6
115x6
135x6
155x6
185x6
205x6
225x6
Cybex leg press
250x6
270x6
290x6
330x6
390x10
standing abs
4x12
standing obliques
4x6
Treader
2:00 walk
:30 secs run at 6.2 4% x5
Deload speed Bench
standing cable flys
3x10
rolling dbell tricep extensions
20x8
25x8
30x8
35x8
cybex dual cable face pulls
3x10
rear delt inclines
3x20
underhand CSR
3x8
machine side delts
3x10 90 95 100 105
28 mins treader
20 mins treader
Deadlift deload
GM’s
135x5
160x5
190x5
decline situps
4x8
lowback machine
3x8
seated leg curls
3x8
20 mins treader
ME bench deload
130x5
160x5
190x5
j lat pulldown
4x10
underhand tricep pushdown
4x10
piston hammer strength shoulder press
4x8
15 mins treader
10 mins elliptical
ME Bench
225x3
260x3
290x3
305x1
315x1
Dbell Bench
10 sets of 10
70 for 2 sets
75 for 6 sets
65 for 2 sets
Decline
135x8
185x6
185x6
Face Pulls
2 sets of 30
dip machine
2 sets of 30
ME Deadlift
360x3
385x3
405x3
RDL
135x10x4
decline abs
4x10
back extensions
3x10
Treader Sprints
2:00 walk x5
run 6.2 x5
Dip machine pushdowns
6 sets 0f 8 increasing weight
Smith machine close grip
3 sets 0f 8
seated row
5 sets of 8 increasing weight
22 mins walking outside
Squat
215x5
240x5
280x5
Seated leg curl
80x10x4
supersetted with
back extensions
4x10
Standing Abs
5x12
Standing oblique twist
2x8
TRX Bodyweight Rows
2x8
25 mins walk out side
ran for 30 secs and walked for 2:00 6 sets
Chest Supported Row
4 sets
1 plate x15
1 plate + 1 25 x12
2 plates x10
2 plates + 1 25 x10
Pullups
1,2,3,4,3,2,1
underhand tricep extensions
7 sets of 8-10
seated row
4 sets of 6
tricep pushdow
3 sets of 15-20
22 mins walk outside
Deadlift
340x5
360x5
380x5
decline situps
4x10
lying leg curl
3x10
55 lb kbell swing
3x12
bench
210x5
240x5
275x5
tricep pushdowns supersetted with standing high pulley row
5 sets of 10-12
walked outside for 22 mins
Squat
225x3
260x3
315x3
160 for 5 sets of 10
standing abs
3 sets of 12
Conditioning
2:00 walk
30 secs run at 5.5 & 5% incline
5 sets
CSR
1 plate per side x15
1 plate + 1 25 x10
2 plates x10
2 plates + 2 10’s x8
2 plates + 1 25 x8
Pullups
4 sets of 3
Dip machine pushdowns
4 sets of 10
Bodyweight Rows
3 sets of 8
1 arm standing rows
4 sets of 8
25 mins of treader
Deadlift standing on 100 lb plates
200x5
235x5
270x5
300x5
230x5
cleans 6 sets of 5
55
60
75
85
95
Barbell Row 6 sets of 5
95
115
125
135
140
Shrugs 6 sts of 5
135
185
215
225
245
30 mins walk outside
Bench Press
Done in squat rack put the safety bars at the top so it was like a board press
240x5
275x3
305x1
Dbell raises front, side, rear
10 lb for 3 sets of 10
tricep pushdown
4x10
dbell curls
3x10 15, 15, 20lbs
Treader
6% incline
2:00 walk
30 secs run x 5 sets 5.0, 5.2, 5.2, 5.4 5.4