7/17/23 squat 1
Bike 5 min
Mobility
Box squat
10
45x5
135x5
185x5
210x3
235x3
Trap bar
+90x5
+180x5
+200x5
Sled backwards
90x2x50ft
110x2x50ft
130x2x50 ft
Kneeling ab pull-down
40x15
50x15
60x15
Swissball sit-up
25
Swiss ball oblique sit-up 24
Swissball sit-up 25
Rope trainer
3x30sec
4x30sec
7/19/23 gym with buddy
7/21/23 deadlift up 345x3, 405x1
7/23/23 murph 20lb vest plus backpack
1 mile 10:51
Ring Pullup /push-up/sq
11/25/30
10/22/30
8/21/30
6/21/21
6/21/21
5/20/20
5/20/21
Check
51/140/173
5/15/11
5/15/11
61/170/195
5/11/11
5/10/10
71/191/216
5/9/11
76/200/227
6/16
82/243
6/11
88/254
5/11
93/265
3/11
96/276
4/12
100!/288
12
100/200/300
1 mile run 13 min
Total 56:30 ugh
Everytime idk this hardest thing I have ever done.
I got nothing to prove to anyone, but myself.
The ring pull-ups are awful. I can do 35 bodyweight pull-ups and 100x5 weighted
100 reps with that vest is awful.
7/26/23 pull-ups in the park
12
Weighted vest 20lb
5 reps on every minute 20 sets
300 squats with vest
50/50/40/40/30/30/30/30
Push-ups with vest with 1mile vest walk
25/25/25/25/25/25/25/25
Then 1 mile weighted vest walk
And this is a deload week 
7/30/23 oh
Pullup ng 15
Strict press
45x10
65x5
85x5
105x5
125x5
135x5
65x20
Pullup ng with 20lb chain belt
35x5
45x5
55x5
Dips with 20lb chain belt
Belt x 10
35x10
45x10
Seated cable row
143x10
165x10
170x10
Banded push-up ss alt db curl rack run jump
5s
Mx20/10-30x5 x 3 rounds
7/31/23 weighted vest lower
8/1/23 couch to 5 k trail
8/2/23 bench
Treadmill 5 min
Mobility
Bench ss bpa x 12
45x15
95x10
135x8
185x5
195x5
205x5
1 arm seated cable row
55x10
60x10
60x10
Db inc bench
65x10
70x10
Chin up
12
12
Elbows out ext
30x12
35x12
Seated db curl
25x12
25x12
Tricep rope pushdown
40x15,15
Db hammer rack run
10x5,20x5,25x5,30x8
8/3/23 couch to 5k
8/4/23 deadlift/squat 5s
Mobility
Deadlift
45x10
135x8
225x5
275x5
315x5
Box squat
45x5
135x5
155x5
175x7
45 degree hyper
10
10
12
Outer thigh bad girl
Plate 2 x 15,15,15
Leg ext
80x12
90x12
100x12
Lying ham curl
80x10
90x10
110x10
Smith calf
90x12
110x12
110x12
Kneeling ab pull-down
66x12
71x12
71x12
Elliptical 7 min
8/6/23 back focus
Bike
Mobility
Pullup ng
16
25x5
40x5
50x5
60x5
Pullup wg 17
Dips
Belt x 15
45x10
50x10
Seated cable row paused slow
143x8
148x8
148x10
Db row
85x10
85x10
1 arm ng Pullup holding rope in opposing hand
5
5
Facepull
40x12
43x12
43x12 ss midpull 43x12
Push-up with shoulder tap 20
Bike
8/7/23 shoulder pump apartment gym
Db shoulder press
20x12
30x12
40x12
50x15
Db shrug
50x15,15,15
Db side lateral
15x12
20x12
20x12
Seated db shrug to clean
15x12,12,12
Cable upright row
30x15,15,15
8/8/23 arm pump apartment gym
Elbows out ext as alt db curl
15x12/12
25x12/12
30x12/12
35x12/12
Rope tricep pushdown / chin up
37.5x12/12
42.5x12/12
42.5x12/11
Overhead rope tricep ext ss pinwheel curl
27.5x15/20x12
32.5x15/25x12
32.5x15/25x12 plus 3 hammer
Rack run curl
10/15/20/25/30 x 5
Db wrist
30x20
35x20
35x20
Hang 45 sec
8/11/23 deadlift squats 3s
Mobility
Deadlift
45x10
135x8
225x5
265x3
295x3
335x5
Box squat
45x5
145x5
165x3
185x
45 degree hyper
10x12
10x12
10x12
Outer thigh bad girl
Plate 2 x 15
3x 15
3x15
Pullthru ss tire flip
40x12/tire x 10 estimate 150lb
50x12/tire x12
Rkc plank
15 s
15 s ss tire flip x 10
15 s ss pushup 21
Smith calf
90x12
140x15
160x 15,15
Elliptical 7 min
8/13/23 back focus
Bike
Mobility
Pullup ng
17
35x5
45x5
55x5
65x5
Rock climb Pullup wg 18
Dips
12
55x10
65x10
Seated cable row paused slow
148x10
148x10
148x10
Db row
90x10
90x10
1 arm ng Pullup holding rope in opposing hand
5
5
Push-up with shoulder tap
25
Facepull
43x12
47x1
47x12 ss midpull 47x12
Prowler all out sprint
90x4x50 ft no rest
Bike 7 min
Paused Pullup pause at bottom 3 sec pause at top 3 sec pause at middle 3 sec x 5
8/14/23 shoulders
Db shoulder press
20x12
30x12
40x12
50x16 rest pause 7
Db shrug
50x20,20,20,21
Db side lateral
20x15
20x15
20x15
Seated db shrug to clean
15x12
20x12
20x12
Cable upright row
32.5x12
32.5 x 12
32.5x12
Bike 5 min
8/15/23 arm pump
Bike 5 min
Elbows out ext as alt db curl
15x15/15
25x12/12
35x12/10
40x12
Db hammer curl
30x12
35x12
35x12
Bar tricep pushdown
45x12
45x12
45x15
Rack run curl
10/15/20/25/30 x 5
2 rounds
Seated incline db ext
20x15
25x15
Overhead tricep ext 32.5x12 ss chinup 15
32.5x15/12
Db wrist
30x21
35x21
40x21
Push-up cg 22
5 min treadmill
Hang 50 sec
8/16/23 bench
Treadmill 5 min
Mobility
Bench ss bpa x 12
45x15
95x10
135x8
185x5
205x5
215x5
Db incline bench
75x8
80x6
Rear delt reverse pec dec
60x12
70x12
70x12
Chin up/push-up/box squat
12/25/25
22/25/25
Seated db curl
25x12
25x12
1 arm Tricep rope pushdown
20x12
25x12
25x12
Rope face pull
25x12
30x12
Bike 5 min
8/18/23 dl/sq
Mobility
Deadlift
45x10
135x8
225x5
275x3
315x3
355x3 belt
Box squat
45x5
135x5
155x5
175x3
195x3
Kb swing
40x12,12,12
Outer thigh bad girl
3x 12
3x15
3x15
Cable pull mortal combat
30x10
35x10
Rkc plank
15 s
15 s ss tire flip x 10
15
Hang 50 sec
8/20/23 back
Mobility
Pullup
Ng
12
25x5
45x6
55x6
60x6
Bb row
135x6 easy
185x6
195x6
Vbar lat pull-down
143x6
148x8
45 degree hyper
25x6
46x7
1 arm Pullup
Holding band
7
Wg Pullup 10
Bike 5 min
8/21/23 delts/traps
Mobility
Seated hs military press
90x12
140x10
180x6
230x3
270x6
280x6
280x6
Db shrug
80x10
90x10
90x10
Db side lateral
22.5x12
25x12
25x12
Rear delt machine
80x10
80x10
Rope upright row
30x12
33x12
Seated db shrug to clean
15x12
20x12
Rock climb Pullup
10
Stretch
[quote=“Ironwill727, post:1495, topic:215780”]
/15/23 arm pump
Bike 5 min
Elbows out ext as alt db curl
2515/1
35x12/10
35x12
Db hammer curl
35x12
35x12
Rope tricep pushdown
45x15
45x15
50x15
Seated incline db ext
20x15
25x15
Chin up 15 ss diamond push-up 25
Db wrist
30x21
35x21
40x21
8/23/23 bench
Treadmill 3 min
Mobility
Bench
45x15
95x8
135x5
185x3
205x1
225x5
205x6
Side to side Pullup
14
14
Seated db shrug to clean
20x12
25x12
Inc db press
50x12
55x12
Seated db curl
25x12
25x12
Tricep overhead push
35x15
40x15
1 arm rope pushdown
25x12,12
Mortal KOmbat get over here
40x5
50x5
Clapping Pullup 5
Clapping push-up 5
8/24/23 trail run
8/25/23 deadlift/squat
Bike 5 min
Mobility
Sumo deadlift
85x5,5
135x5
185x5
225x5
275x3
295x3
Box squat
45x5
135x5
185x5
205x5
Lying ham curl
110x10
110x10
110x10
Bad girl
3x15
4x15
4x15
Seated calf as standing calf
90x12/12
90x12/12
90x15/15
Kneeling ab pull-down
50x12
55x12
60x12
Kb around the world
30x20
Kb hold
40s x 1 min