September 2023 Fitness Log

10m row
dynamic stretch
barbell warm up (rdl, ohp, thursters)
power clean 45x10, 65x2x10, 85x3, 115x3, 135x3x1
close grip bench: 44x2x10, 65x8, 95x5, 115x3x5
"Y" chin ups 4x4

warm up
jump rope (play, not time)
barbell warm up
ohp 45x10, 65x6, 75x6, 5x3
knee-to-bar 5x3
single leg step (6) 5x5, 2 full sls

warm up
fs 45x10, 95x5, 135x5 185x1,1,3
wide pull up 4x4
dips 4x6
toes to bar 3x5

bench 45x10, 95x,6, 115 3x6
bent over rows 45x10, 95x5, 135 333
db lunges 20lbx10, 25x8, 30 3x6

weigh in 181.8lb
row 10min?
squats 45x2x5, 95x5, 135x5, 155x5x5
seated db press 20x10, 25x8, 30x6, 35x3x6
body weight row 3x8

warm up 
2 min jump rope
fs 45x10, 95x5, 115x3, 135 4x3
db press 20x10, 30x5, 35x5, 40x5, 45x5, 50x5
neutral pull ups 3x5
ab roller (assist) 666

warm up
jump rope for 3ish mins
dl 45x10, 135x5, 185x1, 225x4x1, 255x1
hand stand play 7 mins

warm up (some rope play)
fs 45x10, 95x5, 135x5, 140 4x5
dips 4x5
landmine row barx15, 25x12, 50x3x10
knee raises on bae 3x10
foam roll

row 2000m in 9:40
bench 45x3x10, 95x5, 125 5x5
4'clock close grip pull ups 4x4
walking lunges 25lb 10 each leg 11

warm up 
3-5 minutes of jump rope
barebell routine 3x10 rdl,row,fs,ohp,goodmorning,bs

!! pikes on step 6,5,5,5 (played with height 11-12)
knees to bar 4x5, 3rd set toes to bar

!! = too intensity during 

warm up
back squat 45x5,10, 95x7, 135 3x7
! reverse pull ups 3x10
neutral push ups 4x10

light warm up
10mins elliptical 
pull ups 4x5
db press 25x10, 35x8, 45 4x5
back ext 4x10
ab roller 3x5

bs 45x10, 95x10, 135x6, 165x5, 185 5x3
ohp 45x10, 65x5, 85x5, 95 4x4
low row 1platex10, 3px3, 5px10, 6p 3x8
hanging knee raises 3x10

light warm up
treadmill 22mins some backwords
bench 45x2x10, 95x5, 115 5x5
db row 25x10, 35x8, 45x9, 50x 3x6
jump rope play ?
foam roll

warm up
10 mins row
power clean 45x10, 95x5, 135x8x1
dips 4x5
foam roam

3ish mins of jump rope (1min, 1min rest)
fs 45x10, 95x5, 5x5
standing db press 20x10, 30 5x5
reverse pull up 3x10 !!

warm up
fs 45x10, 95x5, 135x3, 165x1, 185 4x1
bent over row 45x15, 95x8, 115x5, 135 3x5 (tried some from the ground)
dips 3x8
assisted ab roller 3x8
foam roll

sumo dl 45x10(rdl), 45x10, 95x5, 135x5, 185x5, 205 3x3
ohp 45x10, 65x5, 80x5, 85 5x3
wide chin ups 4x4
wrist thingy 5lb down and back both dir 1

184.0lb weigh in
bs 45x10, 95x5, 135x5, 165 4x4
incline db bench 20lbx10, 30x8, 40x6, 45 4x5
land mine rows 25x10, 45x10, 70 3x8
hanging knee raises 3x10

bench 45x2x10, 95x6, 115x5, 135 4x4 !!
row 3000m 15:15
cable punchy thing 20x10, 30 4x10 each arm
single leg step up 4x5 each leg
foam roll

power clean 45x10(rdl), 95x5 (hang),135 5x3 (long breaks)
wide pulls ups (on rack) 5,3,3,3,4
hand stand fun 11:45

warm up
jump rope play 6ish minutes
elliptical 20 mins 1.05mi ~200cal
weighted dips 0x3, 10x3, 25lb 5x3
back ext 10, 10lb 3x10

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