12/24/23
Squats RPT
-2x250x2
-3x220x4
-5x190x6
Leg Extensions
-4x45x12
Seated Leg Curls
-2x180x15
Hip Thrusts
-2x270x12
-15 min treadmill (2.5 at 15)
2248 cals
C/F/P
27/31/42
233g protein
12/26/23
Bench RPT
-2x235x2
-3x215x6
-5x185x10
Decline Hammer Press
-4x230x8
DB Lateral Raises
-4x25x12
Close grip lateral pulls
-4x160x10
2348 cals
C/F/P
31/29/40
238g protein
12/27/23
15 min walking at 2.5 mph, 15 incline
Reverse banded curls 4x15 (red band)
Kneeling cable crunch 4x150x15
BB straight leg sit-ups 4x25x10
Side plank cable row 4x60x12
15 min reverse walking 2mph at 10 incline
2506 cals
C/F/P
26/40/34
217g protein
12/28/23
Military Press RPT
-2x125x2
-3x115x4
-5x95x6
Incline Nautilus Press
-4x80x12
Seated Wide Grip Cable Row
-4x130x10
-Standing OA Cable press down
4x50x12
2571 cals
C/F/P
41/28/31
199g protein
12/29/23
Trap bar Deadlift
-2x280x2
-3x250x4
-5x220x6
Pull-ups
-4x6
Reverse grip T bar Row
-3x70x10
Glute press
-3x90x8
2441 cals
30/33/37
229g protein
12/30/23
HIIT, 15 mins on stairs
Hanging leg raises
-4x15x12
Straight leg BB sit-ups
-4x30x12
Side plank rows
-4x60x12
Cable crunches
4x150x12
Landmine crosses
4x25x24
2132 cals
23/34/43
233g protein
12/31/23
Squats
-2x275x2
-3x245x4
-5x210x6
Hammer Single Leg Extensions
-4x45x12
Prone hammer single Leg Curls
-2x35x10
Hip Thrusts
-2x270x10
Calf raises
-4x170x12
1926 cals
22/52/26
128g protein
1/1/24
Rest Day
2334 calories
27/42/31
185g protein
1/2/24
Bench
-2x240x2
-3x225x4
-5x205x6
Decline Hammer Press
-4x250x8
DB Lateral Raises
-4x25x12
Hammer Shoulder shrugs
-4x230x12
2038 calories
26/35/39
198g of protein
1/3/24
15 mins walking, 2.5 mph, 15 incline
Hanging leg raises
-4x15x12
Straight leg BB sit-ups
-4x30x12
Lying Knees to chest
-4x15x12
Cable crunches
4x90x12
Landmine crosses
4x25x24
15 min backwards walking, 2.5 mph at 5 incline
20 mins Sauna
5 mins cold plunge at 46 degrees
2442 cals
32/35/33
215g protein
1/4/24
Open Trap Bar Deadlift
-2x280x2
-3x250x4
-5x220x6
Pull-ups
-4x6
Reverse grip T bar Row
-4x70x10
Hip Thrusts
4x270x10
20 mins sauna
2530 cals
33/33/34
222g protein
1/5/24
15 min walking, 2.5 mph at 15 incline
Hanging leg raises
-4x15x12
Straight leg BB sit-ups
-4x30x12
Knees to chest
-4x15x12
Cable crunches
-4x150x12
Landmine crosses
-4x25x24
2460 calories
28/39/33
210g protein
5 minute cold plunge at 46 degrees
1/6/24
Military Press
-2x125x2
-3x115x5
-5x95x8
Incline Nautilus Press
-4x80x12
Seated Wide Grip Cable Row
-4x130x10
Standing OA Cable press
-4x60x12
20 min sauna
2616 cals
38/37/25
171g protein
1/7/24
Stairmaster HIIT, 1000 steps, 20 mins
Hanging leg raises
-4x15x12
Straight leg BB sit-ups
-4x30x12
Knees to chest
-4x15x12
Cable crunches
-4x150x12 (82.5)
Landmine crosses
-4x25x24
Reverse walking, 2.5 mph, 5 incline, 10 mins
2379 cals
32/35/33
201g protein
1/8/24
Squats
-2x290x2
-3x260x4
-5x230x6
Hammer Single Leg Extensions
-4x55x12
Prone single leg machine curls
-4x40x12
Calf raises
-4x180x12
2069 cals
19/33/48
264g protein
1/9/24
Bench
-2x245x2
-3x225x5
-5x205x8
(Gassed on last 2 sets,could only get to 6 reps, start heavier next time and do 2,4,6)
Decline Hammer Press
-4x230x12
DB Lateral Raises
-4x25x12
Smith machine shrugs
-4x185x12
20 mins sauna
2415 cals
23/37/40
242g protein
1/10/24
15 min stairmaster HIIT, (30 secs on, 60 secs off)
Hanging leg raises
-4x15x12
Straight leg BB sit-ups
-4x30x15
Knees to chest
-4x17.5x12
Cable crunches
-4x150x12 (88)
Landmine crosses
4x25x24
2265 cals
28/35/37
211g protein
1/11/24
3 min cold plunge at 46 degrees
Open Trap Bar Deadlift
-2x320x2
-3x270x4
-5x230x6
Reverse cable cross
-4x20x12
Reverse grip T bar Row
-4x70x12
Hip Thrusts
-4x270x12
20 mins sauna
2097 cals
34/25/41
222g protein
1/12/24
Rest Day
2000 cals
36/28/36
183g protein