2023-08-01
warm up
bench 45x2x10 70x5, 95 5x5
laundry break
lunges 25lbs 20 steps (1 step = 1 leg) x 4
chin ups 6x4
ab roller knees to full ext 3x6
foam roll
2023-08-02
warm up
back squat 45x2x5, 75x5, 115x5, 135 4x5
overhead press 45x8, 65x5, 75 4x5
bent over row 45x10, 95x2x5, 115 3x5
2023-08-03
weigh in 181lb
before feel: chest and shoulders feel tight
warm up
deadlift 45x10, 135x5, 165x4, 175 5x5
dips 4x4
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 45x5, 95x5, 135x3, 145x3, 155 4x3
back extensions 4x12
plate press (warm up) 25x10, 45x10
db shoulder press 30 3x6
db back row on bench
15lbx12, 30lb 3x8
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 45x10, 95x5, 145x3, 165 33
bench 45x2x10, 95x5, 115x3, 135 3,2,1
neutral pull ups 4x5
2023-08-08
weigh in 179.4lb
warm up
squat 45x2x10, 75x8, 100 5x5
sumo deadlifts 45x10(con), 45x10, 135 4x5
overhead press 45x10, 65 3x8
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 4x10
rowing 2012m @ 10:09 (I did big pulls at the end)
dips 4x5; foam roll
2023-08-11
warm up
deadlift (con) 45x2x10, 135x5, 185 5x5
db press 20x10, 25x8, 30x8, 35 6,7,7
single leg step up 10,10,10,10
foam roll
2023-8-12
warm up
back squat 45x2x8, 95x6, 135 4x6
bench 45 6 (hand cramp), 2x10, 75lb 6, 100lb 4x6
back ext 4x10
str8 leg raises on dip thing 10 (quick), 8(w/control),8,8
2023-08-14
warm up
fs 45x10, 70x4, 95x4, 120x4, 145 44
ohp 45x10, 60x8, 70 3x6
wide-ish pull ups 4x4
handstand against wall 30s, 40s, 35s
foam rolls
2023-08-15
10 mins elliptical
warm up
deadlift 45x2x10, 135x8, 165 4x8
dips 4x5
2023-08-16
warm up
squat 45x2x10, 95x5, 135 5x5
db bench (warm up 10 push up on the bench) 20x10, 30x8, 40 3x7
4'o clock neutral pull ups 3x6
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) 4x5
single leg ups 3x8
foam roll
2023-08-18
warm up
elliptical 10m
bench 45x2x8, 95x5, 115x5, 135 4x3
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, 95x6, 135 3x5
fs/bs super set: 45x2x8/8, 95x4/4x3
bent over row 45x10, 95x8, 115 4x5
2023-08-23
warm up
dl 45x10, 95x5, 135x5, 185x5, 215 33
ohp 45x10, 70x5, 80 4x5
single leg step up (4 steps) 10,10,10,10
foam roll
2023-08-25
row play 12:40 1000m
fs 45x2x10, 95x5, 135 5x3
dips 5x5
back ext 10, w/10lb 3x10
foam roll
2023-08-26
back squat 45x5, 95x5, 135x3, 165x1, 195x1, 205 3x1, 135x10
neutral grip pull ups: 5x5
step assist pike push up 3x7
2023-08-27
warm up
barebell routine 3x10 (rdl,row,fs,ohp,squat)
bench 3x10 close to wide
row variations 12mins
2023-08-28
warm up
fs 45x8, 95lb 5x8
db bench: (10 push ups on bench) 25lbx10, 35lbx 5x8
hanging knee raised 5x8
foam roll
2023-08-29
warm up
sumo dl 45x10(con), sumo 135 5x7
neutral push ups 3x10
bar row miner row? 45x10, 95 3x10 (landmine row)
2023-08-30
warm up
10m elliptical
super set dips/climbing hold pull ups 4x3/3
2023-08-31
dynamic warm up
bs: 45x10, 95x5, 135x5, 185 5x3
hand stand against wall practice: 13 mins play
back ext 5x10
wrist thing 1-1-1)