1/13/24
3 minute cold plunge at 44 degrees
Military Press
-2x135x2
-3x115x5
-5x95x8
Incline Nautilus Press
-4x90x12
Around the world
4x10x12
Seated Wide Grip Cable Row
-4x130x12
Standing OA Cable press
-4x60x12
20 minute sauna
2494 cals
35/32/33
223g protein
1/14/24
Squats
-2x300x2
-3x270x4
-5x230x6
Hammer Single Leg Extensions
-4x55x12
Prone single leg curls
-4x40x12
Calf raises
-4x180x12
20 minutes sauna
230lbs
1/15/24
3 min cold plunge at 36 degrees
Bench
-2x250x2
-3x230x5
-4x215x6
Decline Hammer Press
-4x230x12
DB Lateral Raises
-4x25x12
Hammer shrugs
-4x190x12
2439 calories
32/35/33
208g protein
1/16/24
15 min stairmaster HIIT, (30 secs on at 12, 60 secs rest at 6) x 2
Crunches
-4x25x12
Knees to chest
-4x17.5x12
Landmine crosses
4x25x24
20 min sauna
2281 calories
35/36/39
220g protein
1/17/23
Open Trap Bar Deadlift
-2x330x2
-3x300x4
-5x250x6
*cut rest period to 2.5 mins
Reverse cable cross
-4x20x12
Reverse grip T bar Row
-4x75x12
Hip Thrusts
-4x290x12
2205 cals
36/27/27
198g protein
1/18/24
Military Press
-2x145x2
-3x125x4
-5x105x6
Incline Nautilus Press
-4x90x12
Side lateral overhead raises
4x10x12
Seated Wide Grip Cable Row
-4x135x12
Standing OA Cable press
-4x62.5x12
20 min sauna
2215 calories
28/35/27
200g protein
1/19/24
15 min stairmaster HIIT, (30 secs on, 60 secs off)
Hanging leg raises
4x25x12
Crunches
-4x45x10
Knees to chest
-4x20x10
Landmine crosses
-4x25x24
Cable crunches
-4x150x12
15 min stair master on overdrive
1856 cals
30/28/42
175g protein
1/20/24
Squats
-2x300x2
-3x270x4
-5x230x6
Hammer Single Leg Extensions
-4x55x12
Prone single leg curls
-4x25x12
Calf raises
-4x180x12
20 min sauna
2114 cals
42/25/33
156g protein
1/21/24
15 min stairmaster HIIT, (30 secs on, 60 secs off)
Hanging leg raises
4x25x12
Crunches
-4x45x10
Knees to chest
-4x20x10
Pallof Press
-4x11x12 (5 seconds)
Cable crunches
-4x150x12
20 min sauna
2173 cals
30/31/39
215g protein
222.8 lbs
1/22/24
Rest Day
2224 cals
41/19/40
230g protein
1/23/24
15 min stairmaster HIIT, (30 secs on, 60 secs off)
Hanging leg raises
-3x25x10
2197 cals
27/34/39
216g protein
Crunches
-3x10 w/ 15 lb medicine ball
Knees to chest
-3x20x10
Cable crunches
-3x150x10
Rotary torso machine
3x80x10
15 min stairmaster HIIT, (30 secs on, 60 secs off)
1/24/24
Rest Day
2288 cals
31/33/36
215g protein
1/25/23
Barbell Lunges
-3x145 (20 yards)
Hoist Leg Press Machine
-3x10 @ 240, 260, 280
Back Extensions (clinch butt and lift from ass)
-3x35x10 (50 degree, Height 6)
V Squat
-3x10 @ 180, 270, 360
Hoist Machine Pec Fly
-3x10, @ 185, 225, 265
Pullover machine
-3x10. 180, 230, 280
2336 cals
26/43/31
193g protein
1/26/23
Hanging leg raises
-3x35x10
Crunches
-3x10 w/ 15 lb medicine ball
Knees to chest
-3x20x10
Cable crunches
-3x165x10
Swiss ball plate twist
-3x25x20
-15 min HIIT
-15 min steady state zone 2
1326 cals*
21/43/36
122g protein
*took the night off and ate whatever I wanted and didnāt log it.
1/27/24
Cold plunge - 4 minutes at 46 degrees
Barbell Lunges
-3x10, 120, 140, 160
Hoist Leg Press Machine
-3x10 @ 240, 260, 280
Back Extensions
-4x5x12
V Squat
-3x10 @ 180, 270, 360
Hip Thrusts
-3x270x15 (1.5 reps)
Single hammer leg curl
-3x35x8
Standing/Leg Press calf raises
-4x270x12 with 10 second hold
20 mins sauna
2378 cals
40/31/29
167g protein
1/28/24
Hoist Pec Fly
-3x10 @ 185, 205, 225
Pullover machine
-3x10 @ 180, 230, 280
Lateral shoulder raise machine
-3x10 @ 70, 80, 90
Rear Flys
-3x10 @ 115, 125, 135
Hanging leg raises
-3x35x10
Crunches
-3x10 w/ 20lb medicine ball
Knees to chest
-3x20x10
Cable crunches
-3x165x10 (110-C)
Swiss ball plate twist
-3x35x20
20 mins sauna
2518 cals
26/35/39
244g protein
1/29/23
Cardio
-15 min HIIT x 2
Mobility
Hip Flexors
-raised knee runnerās stretch with circular motion - 2x15
-frog stretch 2x60 seconds
-quad stretch (split squat, knee on pad, arms up with side bends, rotations and hip thrusts) 2x10 on each
Shoulders
-resistance band internal/external rotation, 2x10
-pull apart - front and overhead, 2x10
Neck
-lying facedown head rotation (raise up and look at back pocket), 2x10
-all fours and use resistance band to lift head up and down, side to side, 2x10
-lateral flexion (hand min side of head resistance back push forth, 2x10
2211 cals
30/30/40
22g protein
1/30/24
Rest Day
2227 cals
26/39/35
192g protein
1/31/24
Barbell Lunges
-3x120x20, (need to work on form with knee behind toes)
Single Leg Press Machine
-3x10 @ 160, 180, 200
Back Extensions
-4x45x12
Pendulum Squat
-3x10 @ 90, 110, 140
Hip Thrusts
-3x10, 180, 230, 280 (1.5 reps)
Leg Press calf raises
-4x300x12
2307 cals
29/35/35
194g protein
2/1/24
Hoist Pec Fly
-2x12 @ 205, 225, 245 to failure
Pullover machine (seat at 5)
-3x10 @ 180, 210, 240
Lateral shoulder raise machine
-3x10 @ 75, 85, 95
Rear Flys
-3x10 @ 120, 130, 140
Hanging leg raises
-3x35x10
Crunches
-3x45x10
Knees to chest
-3x22.5x10
Cable crunches
-3x165x10 (99-C)
Swiss ball plate twist
-3x35x20
2013 cals
33/26/41
218g protein