2023-08-01
warm up
bench 45x2x10 70×5, 95 5×5
laundry break
lunges 25lbs 20 steps (1 step = 1 leg) x 4
chin ups 6×4
ab roller knees to full ext 3×6
foam roll
2023-08-02
warm up
back squat 45x2x5, 75×5, 115×5, 135 4×5
overhead press 45×8, 65×5, 75 4×5
bent over row 45×10, 95x2x5, 115 3×5
2023-08-03
weigh in 181lb
before feel: chest and shoulders feel tight
warm up
deadlift 45×10, 135×5, 165×4, 175 5×5
dips 4×4
pull ups 2, 5, 3, 4, 2 -> 16
2023-8-04
before: hammys a bit tight, feeling slow
elliptical 10:30
warm up
rows 10:30, 2100m
push ups 8,6,6,6,6
single leg step up (number is for each leg)
7, 7, 7
foam roll; felt good leaving
2023-08-05
feel great! little stiff in the next
warm up
back squat 45×5, 95×5, 135×3, 145×3, 155 4×3
back extensions 4×12
plate press (warm up) 25×10, 45×10
db shoulder press 30 3×6
db back row on bench
15lbx12, 30lb 3×8
foam roll
2023-8-06
warm up
20lb bar warm up routine
super set pull ups/dips
5/3, 3(wider)/3, 3/3, 3/3
foam roll
2023-08-07
front squats 45×10, 95×5, 145×3, 165 33
bench 45x2x10, 95×5, 115×3, 135 3,2,1
neutral pull ups 4×5
2023-08-08
weigh in 179.4lb
warm up
squat 45x2x10, 75×8, 100 5×5
sumo deadlifts 45×10(con), 45×10, 135 4×5
overhead press 45×10, 65 3×8
knees to bar 553
foam roll
I may have over done it today. feel stiff in the even
2023-08-09
slackline
2023-08-10
warm up
fs 45x2x10, 65 4×10
rowing 2012m @ 10:09 (I did big pulls at the end)
dips 4×5; foam roll
2023-08-11
warm up
deadlift (con) 45x2x10, 135×5, 185 5×5
db press 20×10, 25×8, 30×8, 35 6,7,7
single leg step up 10,10,10,10
foam roll
2023-8-12
warm up
back squat 45x2x8, 95×6, 135 4×6
bench 45 6 (hand cramp), 2×10, 75lb 6, 100lb 4×6
back ext 4×10
str8 leg raises on dip thing 10 (quick), 8(w/control),8,8
2023-08-14
warm up
fs 45×10, 70×4, 95×4, 120×4, 145 44
ohp 45×10, 60×8, 70 3×6
wide-ish pull ups 4×4
handstand against wall 30s, 40s, 35s
foam rolls
2023-08-15
10 mins elliptical
warm up
deadlift 45x2x10, 135×8, 165 4×8
dips 4×5
2023-08-16
warm up
squat 45x2x10, 95×5, 135 5×5
db bench (warm up 10 push up on the bench) 20×10, 30×8, 40 3×7
4’o clock neutral pull ups 3×6
2023-08-17
warm up
row warm up 1000m in 5mins
row test 2:05/500m avg, 2007m in 8:20
ab roller (assisted one) 4×5
single leg ups 3×8
foam roll
2023-08-18
warm up
elliptical 10m
bench 45x2x8, 95×5, 115×5, 135 4×3
knees to bar 554
2023-08-19
warm up
chin up 6,5,5,5
dips 6,5,5,5,5
back ext 10,10,10,10
2023-08-21
warm up
pipe shoulder thing
pipe shoulder toe touch thing
(best was strap IT stretch for knee)
barebell warm up = 10 rdl, 10 row, 10 fs, 10 ohp, 10 good morning, 10 back squats
2nd round 10,10,5,10,5,10
foam roll
2023-08-22
warm up
bench: 45x2x10, 95×6, 135 3×5
fs/bs super set: 45x2x8/8, 95×4/4×3
bent over row 45×10, 95×8, 115 4×5
2023-08-23
warm up
dl 45×10, 95×5, 135×5, 185×5, 215 33
ohp 45×10, 70×5, 80 4×5
single leg step up (4 steps) 10,10,10,10
foam roll
2023-08-25
row play 12:40 1000m
fs 45x2x10, 95×5, 135 5×3
dips 5×5
back ext 10, w/10lb 3×10
foam roll
2023-08-26
back squat 45×5, 95×5, 135×3, 165×1, 195×1, 205 3×1, 135×10
neutral grip pull ups: 5×5
step assist pike push up 3×7
2023-08-27
warm up
barebell routine 3×10 (rdl,row,fs,ohp,squat)
bench 3×10 close to wide
row variations 12mins
2023-08-28
warm up
fs 45×8, 95lb 5×8
db bench: (10 push ups on bench) 25lbx10, 35lbx 5×8
hanging knee raised 5×8
foam roll
2023-08-29
warm up
sumo dl 45×10(con), sumo 135 5×7
neutral push ups 3×10
bar row miner row? 45×10, 95 3×10 (landmine row)
2023-08-30
warm up
10m elliptical
super set dips/climbing hold pull ups 4×3/3
2023-08-31
dynamic warm up
bs: 45×10, 95×5, 135×5, 185 5×3
hand stand against wall practice: 13 mins play
back ext 5×10
wrist thing 1-1-1)
Leave a Reply