10/27/23
Warm up:
Seated double handle/pulley cable row x25
Tricep overhead cable extension x25
Seated cable machine overhead press x25
X4
SOHP:
100x5
110x5
125x5
Incline BB bench:
160x3
145x5
145x6
DB row:
80x10x5
Tricep cable push down, single arm, D-handle, supinated grip:
22.5x11
27.5x6x2
17.5x11
Lateral Delt machine:
One hard set to failure, around rep 8
10/30/23
Warm up:
Jump rope x100
KB swing x25
Mountain climbers x25
X4
Box jump:
36"x5
42"x2
36"x3
Squat:
160x5
180x5
205x5
SSB squat:
160x6x2
160x10
45° Back raises:
70x10x4
Seated hamstring curl, single leg:
70x9
70x8x2
Ab wheel:
BWx15x3
Seated calf raises:
90x14
90x13
90x14
10/31/23
Warm up:
Jump rope x100-200
Rope climb machine x25 each arm
X2
Bench:
145x5
165x5
185x5
Close grip bench:
145x6x3
DB low incline bench:
40x18
50x12
55x10
55x9
Lat pulldowns: wide grip
100x20
160x6
140x8x2
Chest supported row machine, high handle, overhand grip, single arm:
55x12x3
Hammer strength shrugs:
180x16 standing
180x12 seated
180x14 seated
Did some tricep pushdowns between sets of shrugs.
11/2/23
Warm up:
Jumping jacks x25
BW squats, wide stance x25
Mountain climbers x25
X4
Box jumps:
30"x5
36"x5
Deadlift:
215x5
245x5
275x5
215x5x5
GHR:
BWx7
BWx6x4
Hanging leg raises:
BWx12x5
Step-ups:
BWx10
+24kg KB in one hand x11x3
Had to rush through those step-ups before the gym closed, brutal. Overall tired and feeling a bit under the weather today. Wife and kids have colds, I’m next
11/3/23
Warm up:
Jump rope 1 round for like 2+min straight
Rope climb machine x25
SOHP:
95x5
110x5
120x5
Incline BB bench:
135x8x3
DB rows:
80x11
80x10x3
80x7
Tricep pushdowns, cable, unilateral:
25x7x2
20x10
25x5
20x10
Standing calf raises:
110x15
130x15
150x13
Lateral Delt raise machine:
110x7
11/6/23
Warm up:
Jump rope x100
KB swing x25
Cossack squats x10-12
X4
Box jumps:
30"x5
36"x5
Squat:
145x5
170x5
190x5
225x1
SSB Squat:
161x10x3
45° Back raises:
30x10 weight bar behind the neck
50x10 bar behind the neck
75x8x2 weight held in front
Single leg seated hamstring curl:
70x10
70x9x2
Ab wheel: from knees
BWx15x4
Seated calf raises:
100x10x3
Bar behind the neck on the back raises was uncomfortable AF. Got a real sick stretch on the calf raises by setting up the machine a little different. My right ankle has worse dorsiflexion than the left maybe this will help correct it.
11/7/23
Warm up:
Jump rope x100
Incline push ups x20
DB rows x20
X3.33
Bench:
135x5
155x5
175x5
CG Bench:
125x10x3
Lat pulldowns: wide overhand grip
140x10
140x8x3
DB low incline bench:
55x10x4
Chest supported Row machine, single arm, high handle, overhand grip:
60x10x3
11/9/23
Warm up:
Jump rope x100
KB swing x25
Mountain climbers x25
X4
Box jump:
36"x5
42"x2
36"x3
Deadlift:
200x5
230x5
260x5
200x5x5
GHR:
BWx7x2
BWx6x3
Hanging leg raises:
BWx12x5
Leg press, pin stack machine, single leg:
50x9
70x8
90x8x3
My left leg felt two to three reps weaker than my right on the leg press, need to fix that. Also, the GHR pad was set higher than I usually have it on the first set, and it felt easy. I think I have been doing the GHRs on the hardest setting this whole time. On this machine the knee pad height adjusts, so I think lowering it makes the movement harder, and I have always put it on the lowest setting. I also have my knees at the back of the pad and a bit down in between the foot plate and pad, but perform the movement a lot like a Nordic hamstring curl.
11/10/23
Warm up:
Jump rope x100
Pulldowns x20
Pushdowns x20
Flys x20
3x
SOHP:
90x5
100x5
115x5
90x5x5
DB Rows:
80x12
80x11
80x10
Chest supported row machine:
160x8x2
Tricep cable push down, single arm:
22.5x10x3
27.5x4
Standing calf raises:
50x10 single leg
110x10
150x10
Cold really kicked in today, lost voice and body is aching.
Define
My man
No missing workouts … Feeling a lot better today
11/13/23
Warm up:
Jump rope x200
KB swing x25
Cossack squats x10
Jump rope x150
KB swing x25
Mountain climbers x25
Box jumps:
36"x5x2
Squat:
170x5
190x5
215x5
230x3
SSB squat:
176x5x3
45° Back raises:
75x9x4
Ab Wheel rollout: from knees
BWx16
BWx3 from standing + 7 from knees
BWx15x3
Seated calf raises:
100x11
100x10x2
11/15/23
Warm up:
Jump rope x100
Push ups x15
DB rows x15
X4
Bench:
155x5
175x5
195x4
195x2
CG Bench:
155x5x3
Lat pull down:
140x11
140x9
120x8x2
Face pulls:
40x15
60x10x2
DB bench:
55x15
Dog died yesterday and I stayed home with the kids while my wife was at the vet, so I pushed back yesterday’s workout to today. RIP Toby, he was a good boy. I’ve been going to work early to do more this week because two of my coworkers quit. Not sleeping well last few nights.
sorry for your loss
Thank you
11/16/23
Warm up:
Jump rope ~200
KB swings x25
Jump rope
Box jumps:
36"x5x2
Deadlift:
230x5
260x5
290x5
230x5x5
GHR:
BWx7x3
BWx6x2
Hanging leg raises:
BWx13x5 from dip bars
Single Leg press, pin stack machine:
70x8
95x8x3
My grip strength was low and everything felt harder than it should have.
11/18/23
Warm up:
Jump rope x100
Incline push ups x20
TRX inverted rows x20
X4
SOHP:
100x5
115x5
130x4
100x5x5
DB Rows:
80x12
80x11
80x10
80x7x2
Tricep push downs, single arm, D-handle, reverse grip:
22.5x11
22.5x9
22.5x7
Moved the workout from yesterday to today, didn’t get home from work and after work stuff until very late.
11/20/23
Warm up:
Stair climber 5min
Jump rope x100
Box jumps:
36"x5x2
Squat:
155x3
185x1
205x1
225x5
45° Back raises:
75x10x4
Lying hamstring curls, single leg:
50x9x2
50x7
Seated calf raises:
90x10
100x10x2
Ab wheel:
BWx16 from knees
BWx3 from standing
531 Deload/7th week protocol
11/21/23
Warm up:
Jump rope x100
Incline push up x20
Band pullapart x20
X4
Bench:
165x3
185x1
205x2
DB bench: low incline
60x10x3
60x8
60x6
Lat pulldowns:
120x13
140x8x2
120x10x2
DB curls:
30x8x2
Tricep pushdowns, single arm:
20x10
30x4
Felt tired today.
11/23/23 Happy Thanksgiving!
Warm up:
Jump rope x100
KB swing x25
Cossack squats x10
X4
Box jumps:
36"x5x2
Deadlift:
225x3
245x3
275x1
305x2
Hanging leg raises:
BWx14x3
GHR:
BWx8
BWx7x2
Leg press pin machine, single leg:
70x8
100x8
11/24/23
Warm up:
Band lat pull downs x20
Two count burpees x5
Jumping jacks x25
X4
SOHP:
95x5
110x3
120x1
135x3
DB rows:
80x13x3
Band tricep push downs:
Monster mini x10x3
Quick at-home workout so I don’t have to go to the gym tonight