Training Plan • Progress • Goals • 2024 • 2023 • 2022 • 2021 • 2020
2025.01.17 Upper run: 1m • BB curl-rvs: 90x10x4 • upright row: 90x12x4 • lat raise: 15x4
2025.01.16 Cardio run: 1m
2025.01.15 Upper run: 1m • pullups: 10x2 • lat pulldown: 190x12x2 • cable x-over: 15x4 • tri pushdown: 25x4
2025.01.14 Upper run: 1m • BB OH press: 165x10x2, 155x10x2 • machine row: 250x15x4 • shoulder press-mchn: 180x10x2
2025.01.13 Lower run: 1m • leg press: 400x15x4 • back extn: 90x12x4 • leg extension: 15x2 • leg curl: 15x2
Mon - good workout despite the sore throat. Tue - good workout; OHP was moderate/heavy; row was light. Wed - good workout; pullups felt good. Thur - good run. Fri - didn’t feel great with lingering sore throat. Sat -
2025.01.12 Upper run: 1m • skull crushers: 90x15x4 • BB curl-rvs: 90x12x4 • upright row: 90x15x4
2025.01.11 Cardio run: 1m • ab wheel: 25x4
2025.01.10 Cardio run: 1m
2025.01.09 Upper run: 1m • pullups: 10x2 • pullups-astd: 10x2 • cable x-over: 15x4 • tri pushdown: 25x4
2025.01.08 Upper run: 1m • shoulder press-smith: 160x10x4 • machine row: 235x15x4 • shoulder press-mchn: 180x10x4
2025.01.07 Cardio run: 1m
2025.01.06 Lower run: 1m • SSB squat: 210x10x2, 180x12x2 • Hatfield squat: 250x10x2, 210x12x2
Mon - good workout; legs felt strong. Tue - good run. Wed - good workout; OHP was moderate/heavy; row was light; no shoulder pain. Thur - good workout; pullups felt stronger than last week. Fri - good run. Sat - felt a bit under the weather with a sore throat. Sun - decent workout despite sore throat. Recap - decent week; only got four workouts in but they were all quality and the shoulders are feeling better. Total number of sets: 48.
2025.01.05 Upper run: 1m • bench press: 225x10x4 • BB row: 165x10x4
2025.01.04 Upper run: 1m • pullups: 10x2 • lat pulldown: 190x12x2 • cable x-over: 15x4 • tri pushdown: 25x3 • machine row: 15x3
2025.01.03 Upper run: 1m • DB bench press: 100x10x3 • skull crushers: 85x15x3 • BB curl-rvs: 85x12x4 • upright row: 85x12x4
2025.01.02 Lower run: 1m • leg press: 400x15x4 • back extn: 90x12x4 • leg extension: 15x2 • leg curl: 15x2
2025.01.01
2024.12.31 Upper run: 1m • BB OH press: 175x11x1, 145x10x4
2024.12.30 Cardio run: 1m
Mon - good run. Tue - felt strong in the morning; good form and a new PR on OHP to close out the year strong. Wed - took the day off to recover from the previous night’s festivities. Thur - good workout to get back into the rhythm. Fri - didn’t feel great in the morning. Sat - decent workout; pullups felt heavy; start doing them more frequently. Sun - bench felt strong and was moderate/heavy; add BB row to the program. Recap - good week to start the year. Total number of sets: 53.
2024.12.29 Cardio run: 1m
2024.12.28 Upper run: 1m • bench press: 225x15x1, 205x10x2, 185x12x2
2024.12.27 Lower run: 1m • SSB squat: 250x10x1, 210x10x2, 180x12x2
2024.12.26 Cardio run: 1m
2024.12.25 Cardio run: 1m
2024.12.24 Cardio run: 1m
2024.12.23 Cardio run: 2m • ab wheel: 20x4
Mon - good cardio day; shoulders felt better; ab wheel didn’t aggravate. Tue - good run. Wed - good run. Thur - good run. Fri - legs felt strong; squat was heavy but the form was good; hit a new PR and the EoY squat goal. Sat - felt pretty strong mid-morning; hit a new PR and the EoY bench goal; minimal shoulder ache right after and none the next day. Sun - felt tired all day. Recap - good week with 2 PRs and EoY goals. Total number of sets: 10. December missed workouts: 2.
2024.12.22 Upper run: 1m • DB OHP-sngl: 90x8x4 • farmer’s walk: 260x60sx3
2024.12.21 Upper run: 1m • DB bench press: 100x12x4
2024.12.20 Upper run: 1m • BB OH press: 165x10x4 • DB row-sngl: 90x15x4
2024.12.19 Upper run: 1m • lat pulldown: 190x12x2 • pullups-astd: 12x2 • cable x-over: 15x4 • tri pushdown: 25x4
2024.12.18 Upper run: 1m • skull crushers: 95x12x4 • BB curl-rvs: 95x10x4 • upright row: 95x12x4
2024.12.17 Lower run: 1m • leg press: 400x15x4 • back extn: 90x12x4 • DB lunge: 50x20x2
2024.12.16 Cardio run: 1m
Mon - felt under the weather again and both shoulders were sore from Sunday’s bench session. Tue - good workout; felt better. Wed - good workout. Thur - good workout. Fri - felt really strong in the morning; new PR on BB OHP for sets. Sat - felt good; new PR on DB bench press for sets; shoulders didn’t hurt. Sun - felt strong; new PR on DB OHP for sets; farmer’s walk aggravated both shoulders. Recap - good week with 3 PRs. Total number of sets: 53.
2024.12.15 Upper run: 1m • bench press: 255x6x4 • farmer’s walk: 260x60sx4 • DB OHP-sngl: 80x10x4 • ab wheel: 20x4
2024.12.14
2024.12.13 Upper run: 1m • lat pulldown: 190x12x3 • pullups-astd: 12x3 • cable x-over: 15x4 • tri pushdown: 25x4
2024.12.12
2024.12.11 Cardio run: 1m
2024.12.10 Upper run: 1m • shoulder press-smith: 170x8x3 • DB bench press: 100x10x3 • shoulder press-mchn: 190x10x3 • machine row: 250x15x3
2024.12.09 Lower run: 1m • SSB squat: 210x8x4, 180x10x2, 160x12x2
Mon - good workout; squat felt strong and was moderate; go up in weight next week. Tue - felt strong despite the lingering illness; OHP and bench were both moderate. Wed - didn’t feel great. Thur - felt even worse and took the day off. Fri - good workout. Sat - took the day off following the previous night’s festivities. Sun - good workout; felt strong in the morning; bench was moderate/heavy; OHP was moderate. Recap - another OK week considering the lingering illness. Total number of sets: 50.
2024.12.08 Cardio run: 5m
2024.12.07 Upper run: 1m • pullups: 10x3 • cable x-over: 15x3 • tri pushdown: 25x3
2024.12.06 Upper run: 1m • BB OH press: 165x10x2, 155x10x2 • machine row: 250x15x4
2024.12.05 Cardio run: 1m
2024.12.04 Upper run: 1m • skull crushers: 85x12x4 • BB curl-rvs: 85x12x4 • upright row: 85x15x4
2024.12.03 Cardio run: 1m • ab wheel: 20x4
2024.12.02 Lower run: 1m • leg press: 400x15x4 • back extn: 90x12x4 • DB lunge: 50x20x2
Mon - decent workout despite still being under the weather. Tue - felt even worse. Wed - finally felt better in the evening after feeling sick again in the morning; skull crushers felt good. Thur - still felt sick. Fri - OHP felt surprisingly strong despite the illness. Sat - decent workout. Sun - good run with Luka at the lake. Recap - OK week considering the lingering illness. Total number of sets: 40.
2024.12.01 Upper run: 1m • bench press: 245x6x4 • farmer’s walk: 260x60sx4
2024.11.30 Upper run: 1m • pullups: 10x4 • cable x-over: 15x4 • tri pushdown: 25x2
2024.11.29 Upper run: 1m • shoulder press-smith: 160x10x3 • shoulder press-mchn: 180x10x3 • machine row: 235x15x4 • DB bench press: 90x15x4
2024.11.28 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
2024.11.27
2024.11.26
2024.11.25
Mon/Tue/Wed - sick. Thur - good workout to get back into the rhythm; felt surprisingly strong. Fri - decent workout; press felt heavy. Sat - good workout; pullups felt strong. Sun - still feeling under the weather; bench was moderate/heavy; could’ve done 7 reps; farmer’s walk felt strong. Recap - decent week considering the illness. Total number of sets: 44. November missed workouts: 5.
2024.11.24
2024.11.23
2024.11.22 Cardio run: 1m • elliptical: 10 min
2024.11.22 Cardio run: 1m • pullups: 10x2
2024.11.20 Upper run: 1m • BB OH press: 165x10x2, 155x10x2 • machine row: 235x15x4 • DB bench press: 95x15x3
2024.11.19 Cardio run: 1m • ab wheel: 20x4
2024.11.18 Lower run: 1m • leg press: 400x15x4 • back extn: 90x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
Mon - good workout. Tue - good cardio day. Wed - good workout; OHP felt strong; bench was moderate. Thur - felt under the weather. Fri - good cardio session despite still feeling under the weather. Sat - sick day. Sun - sick day. Recap - started the week strong until I got sick. Total number of sets: 28.
2024.11.17 Upper run: 1m • bench press-smith: 200x10x4 • shoulder press-mchn: 180x10x4 • farmer’s walk: 260x45sx4
2024.11.16 Cardio run: 1m
2024.11.15 Upper run: 1m • pullups: 10x4 • cable x-over: 15x4 • tri pushdown: 25x4
2024.11.14 Cardio elpt: 20 min • ab wheel: 20x4
2024.11.13 Upper run: 1m • BB OH press: 155x10x4 • DB row-sngl: 100x15x4 • DB bench press: 90x15x4
2024.11.12 Upper run: 1m • BB curl-rvs: 90x12x3 • upright row: 90x15x3 • machine row: 235x15x3 • cable crunch: 20x3
2024.11.11 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
Mon - good workout to start the week. Tue - kept it light as I didn’t feel great. Wed - OK workout; OHP felt heavy; bench was moderate. Thur - good elliptical session. Fri - pullups felt strong. Sat - didn’t feel great. Sun - didn’t feel great; bench felt heavy; shoulder press machine felt good; add it to the program; go up to 1 min on farmer’s walk. Recap - good week. Total number of sets: 62.
2024.11.10 Upper run: 1m • farmer’s walk: 260x45sx4
2024.11.09 Upper run: 1m • BB curl-rvs: 90x12x4 • upright row: 90x15x4 • ab wheel: 20x4
2024.11.08 Upper run: 1m • pullups: 10x4 • cable x-over: 15x4 • tri pushdown: 25x4
2024.11.07 Upper run: 1m • shoulder press-smith: 160x10x4 • DB row-sngl: 95x15x3 • DB bench press: 95x12x3
2024.11.06 Cardio elpt: 20 min
2024.11.05 Cardio run: 1m • ab wheel: 20x4
2024.11.04 Lower run: 1m • leg press: 400x15x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x3
Mon - decent workout back at the office gym. Tue - didn’t feel great after sleeping poorly. Wed - good elliptical session. Thur - decent workout; press felt surprisingly strong; bench was moderate. Fri - good workout. Sat - light day. Sun - farmer’s walk felt strong again; go up in weight next week. Recap - good week. Total number of sets: 48.
2024.11.03 Upper run: 1m • pullups: 10x3 • cable x-over: 15x3 • tri pushdown: 25x3 • lat raise: 20x3 • BB curl-rvs: 85x12x3 • upright row: 85x15x3
2024.11.02 Upper run: 1m • bench press: 235x8x4 • DB OHP-sngl: 80x10x4 • DB row-sngl: 90x15x4 • farmer’s walk: 260x45sx4
2024.11.01 Lower run: 1m • SSB squat: 210x8x2, 180x10x2 • Hatfield squat: 230x10x2, 200x12x2 • DB lunge: 52x20x2 • ab wheel: 20x4
2024.10.31
2024.10.30
2024.10.29
2024.10.28
Mon/Tue/Wed/Thur - couldn’t get any workouts in Vegas with early call times and early gym closures. Fri - good workout to get back into the rhythm. Sat - decent workout despite not feeling great; bench felt heavier than last week; farmer’s walk felt surprisingly strong. Sun - good workout to at least finish the week strong. Recap poor week hampered by travel. Total number of sets: 48. October missed workouts: 9.
2024.10.27
2024.10.26
2024.10.25
2024.10.24
2024.10.23 Upper run: 1m • bench press: 245x8x3 • DB OHP-sngl: 80x10x3
2024.10.22 Upper run: 1m • lat pulldown: 190x12x2 • pullups-astd: 12x2 • cable x-over: 15x4 • tri pushdown: 25x3 • machine row: 15x3
2024.10.21 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
Mon - good lunchtime workout. Tue - another good lunchtim eworkout. Wed - good workout; bench felt strong and was medium/heavy. Thur/Fri/Sat/Sun - couldn’t get any workouts in Vegas with early call times and early gym closures. Recap - poor week hampered by travel. Total number of sets: 32.
2024.10.20 Upper run: 1m • BB OH press: 155x10x4 • DB row-sngl: 90x15x4 • DB bench press: 100x10x4
2024.10.19 Cardio run: 1m
2024.10.18 Upper run: 1m • pullups-astd: 10x3 • BB curl-rvs: 80x12x3 • upright row: 80x15x3
2024.10.17 Upper run: 1m • pullups-astd: 10x4 • cable x-over: 15x4 • tri pushdown: 25x4
2024.10.16 Cardio elpt: 15 min
2024.10.15 Lower run: 1m • SSB squat: 210x8x4 • Hatfield squat: 210x10x4
2024.10.14 Upper run: 1m • bench press: 235x8x4 • DB OHP-sngl: 80x10x3 • farmer’s walk: 260x45sx3
Mon - good workout; felt strong in the evening; bench was moderate/heavy; slight left shoulder ache during the movement; go up to 90 on OHP. Tue - good workout; first time doing squat in a long time; it was moderate/heavy. Wed - felt a bit under the weather. Thur - good workout; first time doing assisted pullups; focused on keeping the elbows out for lat engagement. Fri - light workout; pullups felt better. Sat - didn’t feel great. Sun - solid workout despite still not feeling great; focused on good form and full ROM on OHP; it was moderate; bench was also moderate with good form. Recap - good week. Total number of sets: 52.
2024.10.13
2024.10.12 Cardio run: 1m
2024.10.11 Cardio run: 1m
2024.10.10 Upper run: 1m • shoulder press-smith: 160x10x4 • DB row-sngl: 95x15x3 • DB bench press: 95x12x3 • pullups: 5x2
2024.10.09 Lower run: 1m • leg press: 12x4 • leg extension: 15x4 • leg curl: 12x4 • pullups: 10x1
2024.10.08 Upper run: 1m • pullups: 10x2 • lat pulldown: 190x12x2 • cable x-over: 15x4 • tri pushdown: 25x4 • leg raise: 15x2
2024.10.07 Cardio run: 1m
Mon - good run at the Santa Monica hotel gym. Tue - good workout at the hotel gym. Wed - another good workout at the hotel gym. Thur - good workout back at the office gym; press started out moderate and got heavy towards the end; bench was also moderate/heavy; keep focusing on wide-grip pullups with lat engagement. Fri - good run. Sat - good run. Sun - took a day off due to sleep deprivation. Recap - poor week. Total number of sets: 29.
2024.10.06 Upper run: 1m • DB bench press: 100x15 • farmer’s walk: 220x60sx3
2024.10.05 Upper run: 1m • tri pushdown: 20x4 • str-arm pulldown: 20x4
2024.10.04 Upper run: 1m • bench press: 245x9 • ab wheel: 20x4
2024.10.03 Upper run: 1m • BB curl-rvs: 80x12x3 • upright row: 80x15x3 • lat raise: 15x3
2024.10.02 Upper run: 1m • BB OH press: 165x11 • machine row: 250x15x3
2024.10.01 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x2 • DB lunge-rvs: 55x20x2
2024.09.30 Cardio run: 2m • ab wheel: 20x4
Mon - good outdoor run. Tue - good workout after work. Wed - BB OHP AMRAP; ROM could’ve been better but I’m still happy with 11 which is a PR. Thur - kept it light. Fri - bench press AMRAP; was going for 10 but I’ll lake 9 which is a PR. Sat - didn’t feel strong in the morning so I kept it light. Sun - DB bench press AMRAP; I’m happy with 15 which is a PR. Recap - good AMRAP week; hit 3 PRs and 2 EoY goals. Total number of sets: 46.
2024.09.29 Upper bench press: 245x7x4
2024.09.28 Upper elpt: 15 min • BB curl-rvs: 12x3 • upright row: 15x3 • lat raise: 15x3
2024.09.27 Upper run: 1m • pullups: 10x7 • cable x-over: 15x4 • tri pushdown: 25x4
2024.09.26
2024.09.25 Cardio run: 1m
2024.09.24 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x2 • DB lunge-rvs: 55x20x2
2024.09.23 Upper run: 1m • BB OH press: 165x8x4 • DB row-sngl: 95x15x4 • DB bench press: 95x12x4
Mon - felt strong at lunchtime; OHP was only moderate and even lighter than last week; bench was also moderate. Tue - good lunchtime workout. Wed - good morning run. Thur - 4:30 am call time and travel day. Fri - BW pullups felt strong. Sat - decent workout; did the cable variation on all the movements. Sun - was short on time; bench was moderate/heavy. Recap - good week despite 2 days of travel. Total number of sets: 52. September missed workouts: 1.
2024.09.22 Cardio run: 1m • ab wheel: 20x4
2024.09.21 Cardio run: 1m • ab wheel: 20x4
2024.09.20 Upper run: 1m • BB curl-rvs: 80x12x4 • upright row: 80x15x4 • lat raise: 15x4
2024.09.19 Upper run: 1m • lat pulldown: 190x12x4 • cable x-over: 15x4 • tri pushdown: 20x4
2024.09.18 Upper run: 1m • BB OH press: 165x8x4 • DB row-sngl: 95x15x3 • DB bench press: 90x12x3
2024.09.17 Cardio run: 2m • ab wheel: 20x4
2024.09.16 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x2
Mon - didn’t feel great after sleeping poorly. Tue - good outdoor run. Wed - felt strong at lunchtime; OHP felt good and was moderate/heavy with good form. Thur - good workout. Fri - decent workout despite feeling a bit under the weather. Sat - good outdoor run. Sun - only managed to get cardio in. Recap - decent week. Total number of sets: 56.
2024.09.15 Upper run: 1m • bench press: 245x6x4 • DB OHP-sngl: 80x10x4 • farmer’s walk: 225x45sx4
2024.09.14 Cardio elpt: 15 min
2024.09.13 Upper run: 1m • BB curl-rvs: 85x12x4 • upright row: 85x15x4 • lat raise: 20x15x4
2024.09.12 Upper elpt: 10 min • pullups: 25x8x4 • cable x-over: 15x4 • tri pushdown: 25x4
2024.09.11 Upper run: 1m • BB OH press: 155x10x3 • DB row-sngl: 95x15x4 • DB bench press: 95x12x4
2024.09.10 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x3
2024.09.09 Cardio elpt: 10 min
Mon - good elliptical session. Tue - good workout. Wed - another good lunchtime workout; OHP was moderate and felt strong; could’ve done another set; bench was also moderate. Thur - good workout. Fri - good workout. Sat - good elliptical session. Sun - felt surprisingly strong late morning; bench and OHP were both moderate; farmer’s walk felt strong also. Recap - another good week. Total number of sets: 58.
2024.09.08 Upper run: 1m • incline press-smith: 180x10x4 • DB OHP-sngl: 80x10x3 • tri pushdown: 25x3 • lat raise: 15x3
2024.09.07 Cardio run: 1m
2024.09.06 Misc run: 1m • ab wheel: 20x4 • BB curl-rvs: 85x12x4 • upright row: 85x15x4
2024.09.05 Upper run: 1m • lat pulldown: 190x12x4 • cable x-over: 15x3 • tri pushdown: 20x3 • machine row: 15x2
2024.09.04 Cardio run: 1m • ab wheel: 20x4
2024.09.03 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x2 • DB lunge-rvs: 50x20x2
2024.09.02 Upper run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4
Mon - good workout to get back into the rhythm. Tue - good workout at the office gym. Wed - start doing the ab wheel twice a week. Thur - good lunchtime workout. Fri - good workout. Sat - good outdoor run. Sun - good workout; press was moderate. Recap - good week. Total number of sets: 64.
2024.09.01 Cardio run: 1m
2024.08.31 Cardio elpt: 15 min
2024.08.30 Cardio run: 1m
2024.08.29
2024.08.28 Cardio elpt: 10 min
2024.08.27 Cardio run: 1m • ab wheel: 20x4
2024.08.26 Lower run: 1m • leg press: 390x12x4 • leg extension: 15x4 • leg curl: 12x4
Mon - good workout at the Terranea gym. Tue - 5 am treadmill run. Wed - was short on time in the morning. Thur - sick. Fri - felt a little better but still under the weather. Sat - good elliptical session. Sun - only managed to get cardio in. Recap - poor week hampered by travel and illness. Total number of sets: 16. August missed workouts: 1.
2024.08.25 Upper run: 1m • shoulder press-mchn: 10x4 • lat pulldown: 12x4
2024.08.24 Cardio run: 1m
2024.08.23 Cardio run: 1m
2024.08.22 Upper run: 1m • pullups: 25x8x4 • cable x-over: 15x4 • tri pushdown: 25x4 • str-arm pulldown: 20x2
2024.08.21 Upper run: 1m • BB OH press: 160x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4
2024.08.20 Lower run: 1m • SSB squat: 220x8x2, 170x10x2 • Hatfield squat: 240x10x2, 190x12x2
2024.08.19 Cardio run: 1m
Mon good outdoor run. Tue - good workout; felt strong in the morning after sleeping well. Wed - decent workout; OHP felt heavier than last week. Thur - good workout. Fri - good treadmill run at the Terranea gym. Sat - same as yesterday. Sun - decent workout. Recap - good week, travel notwithstanding. Total number of sets: 41.
2024.08.18 Upper run: 1m • bench press: 235x8x4 • DB OHP-sngl: 80x10x3 • BB curl-rvs: 85x12x4 • upright row: 85x15x4
2024.08.17 Upper run: 1m • pullups: 50x5x3 • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3
2024.08.16 Upper run: 1m • BB OH press: 160x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4 • farmer’s walk: 225x45sx3
2024.08.15 Cardio run: 1m
2024.08.14 Cardio run: 1m
2024.08.13 Lower run: 1m • DB lunge: 70x20x4 • DB lunge-rvs: 52x20x4
2024.08.12 Cardio run: 1m
Mon - good outdoor run. Tue - good workout; had a slight back ache so skipped the squat. Wed - travel day. Thur - good run. Fri - felt strong in the evening despite feeling tired and sleepy in the afternoon; OHP was moderate/heavy with good form; bench was moderate. Sat - good workout. Sun - good workout; felt strong mid-morning; bench and OHP were both moderate. Recap - good week, slow start notwithstanding. Total number of sets: 49.
2024.08.11 Upper run: 1m • bench press: 225x10x3 • DB OHP-sngl: 70x10x4 • farmer’s walk: 225x45sx3
2024.08.10 Upper run: 1m • BB curl-rvs: 80x12x4 • upright row: 80x15x4
2024.08.09 Upper elpt: 10 min • pullups: 25x8x3 • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3
2024.08.08 Upper run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x4 • DB bench press: 90x12x4
2024.08.07 Lower run: 1m • SSB squat: 220x8x2, 180x10x2 • Hatfield squat: 240x10x2, 180x12x2
2024.08.06 Cardio elpt: 20 min
2024.08.05 Cardio run: 1m
Mon - didn’t feel great. Tue - good elliptical session; hardest one to date. Wed - felt strong in the evening; squat was moderate/heavy. Thur - good workout; felt strong in the evening once again; OHP was moderate/heavy. Fri - decent workout despite not feeling great mid-morning. Sat - light workout. Sun - bench was moderate/heavy with better form with no bounce; OHP was light; go up to 80 next time. Recap - good week. Total number of sets: 49.
2024.08.04 Upper run: 1m • bench press: 225x10x3 • BB curl-rvs: 80x12x4 • upright row: 80x15x4 • farmer’s walk: 225x45sx3
2024.08.03 Upper run: 1m • pullups: 50x5x4 • cable x-over: 12x4 • tri pushdown: 25x3 • str-arm pulldown: 20x3
2024.08.02 Upper run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x3 • DB bench press: 90x12x3
2024.08.01 Cardio run: 1m • ab wheel: 20x4
2024.07.31 Lower run: 1m • SSB squat: 210x8x2, 180x10x2 • Hatfield squat: 230x10x2, 180x12x2 • DB lunge: 52x20x2
2024.07.30 Cardio swim: 500y
2024.07.29 Cardio run: 2m
Mon good outdoor run. Tue - first swim in almost a year; was tired all day. Wed - good leg workout. Thur - didn’t feel great. Fri - good workout; OHP was moderate/heavy but felt better than last week; bench was also moderate/heavy. Sat - good workout; pullups felt strong. Sun - good workout; felt strong mid morning; bench was moderate/heavy and felt lighter than last week. Recap - good week with 4 solid workouts, 2 days of travel notwithstanding. Total number of sets: 51. July missed workouts: 2.
2024.07.28 Upper run: 1m • bench press: 225x10x2,9,7 • BB curl-rvs: 75x12x4 • upright row: 75x12x4 • farmer’s walk: 225x45sx3
2024.07.27 Upper run: 1m • pullups: 12x5
2024.07.26 Cardio run: 1m
2024.07.25 Upper run: 1m • BB OH press: 155x10x3 • DB row-sngl: 100x15x3 • TBD:
2024.07.24 Lower run: 1m • Hatfield squat: 230x10x4, 180x15x3
2024.07.23 Cardio run: 1m
2024.07.22 Cardio run: 2m
Mon - good outdoor run. Tue - another good outdoor run. Wed - squat was moderate/heavy; stick with this weight for now. Thur - OHP was moderate/heavy with good form. Fri - didn’t feel great. Sat - BW pullups felt strong. Sun - bench felt heavy; need to start doing it more consisently. Recap - decent week. Total number of sets: 33.
2024.07.21 Cardio run: 1m • ab wheel: 20x4
2024.07.20 Cardio run: 1m
2024.07.19 Cardio run: 1m
2024.07.18 Cardio run: 1m
2024.07.17 Cardio run: 2m
2024.07.16 Cardio run: 2m
2024.07.15 Cardio elpt: 10 min
Mon - cardio felt good. Tue - good outdoor run. Wed - another good ourdoor run. Thur - good outdoor run. Fri - good outdoor run. Sat - good run. Sun - good run. Recap - good cardio only week. Total number of sets: 4.
2024.07.14 Upper elpt: 10 min • pullups: 50x5x4 • cable x-over: 15x4 • tri pushdown: 25x3 • str-arm pulldown: 20x3
2024.07.13 Upper elpt: 10 min • BB OH press: 155x10x2 • bench press: 225x10x2 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x3 • upright row: 75x12x3
2024.07.12 Lower run: 2m • Hatfield squat: 210x12x4, 180x15x3
2024.07.11 Cardio run: 1m
2024.07.10 Cardio elpt: 15 min
2024.07.09
2024.07.08 Cardio run: 2m
Mon - good outdoor run. Tue - was sick as a dog. Wed - good cardio session. Thur - didn’t feel great. Fri - felt strong in the morning; squat was moderate; go up in weight next week. Sat - didn’t feel my strongest in the morning but a decent workout overall. Sun - felt strong in the morning after sleeping better. Recap - OK week; started out slow but finished strong. Total number of sets: 35.
2024.07.07
2024.07.06 Upper run: 1m • pullups: 50x5x3 • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3
2024.07.05 Lower run: 1m • Hatfield squat: 210x10x4, 180x12x3
2024.07.04 Upper run: 1m • BB OH press 155x13 • DB bench press: 90x12x4 • BB curl-rvs: 75x12x4 • upright row: 75x12x4
2024.07.03 Cardio run: 1m
2024.07.02 Cardio run: 2m
2024.07.01 Cardio run: 1m
Mon - good run to start the week. Tue - good outdoor run. Wed - decided to rest the shoulder one more day. Thur - felt good but not my strongest in the morning; I should be able to get a couple more next time. Fri - Hatfield squat felt good; felt it in the legs much more than a regular squat. Sat - good workout. Sun - rest after previous night’s festivities. Recap - OK week; only got 3 resistance days in but they we all solid. Total number of sets: 30.
2024.06.30 Upper run: 1m • pullups: 50x8
2024.06.29 Cardio run: 1m
2024.06.28 Upper run: 1m • bench press: 225x14 • DB bench press: 100x14 • SSB squat: 230x12
2024.06.27
2024.06.26 Cardio run: 1m
2024.06.25 Cardio run: 1m
2024.06.24 Cardio run: 1m • ab wheel: 20x4
Mon - good cardio session to start the AMRAP week. Tue - good outdoor run. Wed - another good outdoor run. Thur - rest. Fri - felt pretty strong in the morning; I’m happy with 14 on the bench; DB bench felt a bit off; I should be able to get a couple more reps soon; on squat got the same number of reps but it felt a bit stronger; go up in weight. Sat - light cardio. Sun - didn’t feel great in the morning but I’ll take the 8. Recap - solid AMRAP week with 3 PRs. Total number of sets: 8. June missed workouts: 3.
2024.06.23 Upper run: 1m • DB bench press: 100x10x4 • DB row-sngl: 90x15x4 • DB OHP: 70x10x2 • DB OHP-sngl: 80x10x2
2024.06.22 Misc run: 1m • tri pushdown: 25x4 • str-arm pulldown: 20x4 • ab wheel: 20x4
2024.06.21 Upper run: 1m • pullups: 25x8x3 • cable x-over: 15x3
2024.06.20 Upper run: 1m • shoulder press-mchn: 10x3 • lat pulldown: 12x3 • machine row: 15x3
2024.06.19 Lower run: 1m • leg press: 390x10x4 • leg extension: 10x4 • leg curl: 10x4
2024.06.18 Cardio run: 2m
2024.06.17
Mon - felt sick and took the day off. Tue - good outdoor run. Wed - good workout at the Terranea gym. Thur - another solid workout at the Terranea gym. Fri - didn’t feel great in the morning. Sat - good workout. Sun - good workout; felt strong in the morning; bench was moderate/heavy; OHP was also moderate/heavy. Recap - good week considering 3 days of travel. Total number of sets: 51.
2024.06.16 Upper elpt: 10 min • bench press: 225x10x3, 9
2024.06.15 Cardio run: 1m
2024.06.14 Upper elpt: 10 min • pullups: 50x5x4 • cable x-over: 15x4 • tri pushdown: 25x4 • str-arm pulldown: 15x4
2024.06.13 Upper run: 1m • BB OH press: 155x10x3 • DB row-sngl: 90x15x3 • upright row: 75x12x3 • BB curl-rvs: 75x10x3
2024.06.12 Cardio run: 1m
2024.06.11 Cardio run: 1m • ab wheel: 20x5
2024.06.10 Lower run: 1m • SSB squat: 210x8x4, 180x10x3 • DB lunge: 52x20x2 • DB lunge-rvs: 52x20x2
Mon - good workout; squat was moderate/heavy. Tue - good outdoor run. Wed - didn’t feel good. Thur - didn’t feel strong in the morning; OHP was moderate/heavy; first time doing upright row and reverse curl in a long time; hopefully it doesn’t aggravate my shoulders. Fri - good workout; felt strong in the morning. Sat - decent run outdoors. Sun - bench was moderate heavy; didn’t want to risk the last rep without safeties. Recap - OK week. Total number of sets: 48.
2024.06.09 Cardio run: 2m
2024.06.08 Upper elpt: 10 min • pullups: 25x8x4 • cable x-over: 15x4 • tri pushdown: 25x3 • str-arm pulldown: 20x3
2024.06.07 Cardio run: 1m
2024.06.06
2024.06.05 Upper run: 1m • shoulder press-smith: 160x10x3 • lat pulldown: 190x12x3 • pec fly machine: 250x15x3
2024.06.04 Cardio run: 1m • ab wheel: 20x4
2024.06.03 Lower run: 1m • leg press: 420x12x3 • back extn: 90x12x3 • DB lunge: 50x20x3
Mon - decent workout at the Wynn gym. Tue - decent workout. Wed - mediocre workout; didn’t feel great in the morning; pec fly felt good. Thur - first missed workout of the year. Fri - mediocre run. Sat - good workout to get back into the flow after five days of Vegas festivities; pullups and x-over both felt strong; maybe taking a rest day helped. Sun - good outdoor run. Recap - mediocre week hampered by travel but still managed to get 3 good sessions in. Total number of sets: 36.
2024.06.02 Cardio elpt: 15 min
2024.06.01 Cardio run: 1m
2024.05.31 Upper run: 1m • cable x-over: 15x3 • tri pushdown: 25x3 • str-arm pulldown: 20x3 • farmer’s walk: 225x45sx3
2024.05.30 Upper run: 1m • pullups: 10x2, 25x7x2
2024.05.29 Upper run: 0.75m • shoulder press-smith: 160x10x4 • lat pulldown: 190x12x4 • machine row: 250x15x4
2024.05.28 Cardio run: 1m • cable crunch: 20x5
2024.05.27 Lower run: 1m • SSB squat: 210x8x4, 180x10x3 • DB lunge: 52x20x2 • DB lunge-rvs: 52x20x2
Mon - first time squatting in 2 months; it was moderate/heavy with good form. Tue - cable crunch felt good; add it to the program. Wed - OHP was heavy; only managed 9 reps on the last 2 sets; pull felt strong. Thur - was short on time; pullups felt strong. Fri - good workout; farmer’s walk felt stronger than last week. Sat - good outdoor run. Sun - good elliptical session. Recap - mediocre week; only got 3 resistance days in. Total number of sets: 44. May missed workouts: 0.
2024.05.26 Upper run: 1m • DB bench press: 100x10x4 • DB row-sngl: 90x15x4 • DB OHP: 70x10x4 • farmer’s walk: 225x45sx3
2024.05.25 Misc elpt: 20 min • tri pushdown: 25x4 • str-arm pulldown: 15x4 • ab wheel: 20x4
2024.05.24 Upper run: 0.75m • pullups: 50x5x4 • cable x-over: 15x3 • machine row: 250x15x3
2024.05.23 Upper run: 1m • BB OH press: 155x10x4 • lat pulldown: 190x12x4
2024.05.22 Cardio run: 1m
2024.05.21 Lower run: 0.5m • leg press: 400x20x3 • back extn: 90x12x3 • DB lunge-rvs: 55x20x2 • DB lunge: 55x20x2
2024.05.20 Cardio run: 1m
Mon - good run to start the week. Tue - decent workout. Wed - good treadmill run. Thur - felt strong; OHP was moderate to moderate/heavy. Fri - mediocre workout; didn’t feel great. Sat - good workout. Sun - decent workout despite not sleeping great; bench and OHP were both moderate. Recap - good week; split the workouts over 5 days but still hit all 16 movements. Total number of sets: 55.
2024.05.19 Upper run: 1m • bench press: 220x10x4 • DB row-sngl: 90x15x4 • DB OHP-sngl: 80x10x3 • farmer’s walk: 225x45sx3
2024.05.18 Misc elpt: 15 min • tri pushdown: 25x4 • str-arm pulldown: 20x4
2024.05.17 Upper run: 1m • pullups: 50x5x4 • cable x-over: 15x4
2024.05.16 Cardio run: 1m • ab wheel: 20x4
2024.05.15 Upper run: 0.75m • shoulder press-mchn: 180x10x4 • lat pulldown: 190x12x4 • machine row: 250x20x4
2024.05.14 Cardio run: 2m
2024.05.13 Lower run: 0.75m • leg press: 400x20x3 • back extn: 90x12x4 • DB lunge-rvs: 55x20x2 • DB lunge: 55x20x2
Mon - good workout. Tue - good run outdoors. Wed - good workout; shoulder press was moderate/heavy; go up in weight next time. Thur - good workout. Fri - quick workout but felt good; pullups were moderate/heavy. Sat - clean up day. Sun - good workout; bench and OHP were both moderate/heavy. Recap - good week. Total number of sets: 57.
2024.05.12 Upper run: 1m • DB bench press: 100x10x4 • DB row-sngl: 90x15x4 • DB OH press: 70x10x3
2024.05.11 Upper run: 1m • pullups: 12x4 • cable x-over: 15x4 • str-arm pulldown: 20x4 • tri pushdown: 25x4
2024.05.10 Cardio run: 2m
2024.05.09 Cardio run: 1m
2024.05.08 Upper elpt: 10 min • BB OH press: 150x10x4 • lat pulldown: 190x12x3 • machine row: 250x15x3
2024.05.07 Cardio run: 1m
2024.05.06 Lower run: 0.75m • leg press: 400x20x3 • back extn: 90x12x4 • DB lunge-rvs: 55x20x2 • DB lunge: 55x20x2
Mon - good workout. Tue - good outdoor run. Wed - good workout, lack of sleep notwithstanding; OHP was moderate/heavy. Thur - good outdoor run. Fri - good outdoor run. Sat - decent workout. Sun - good workout; bench was moderate/heavy; OHP was also moderate/heavy. Recap - good week. Total number of sets: 48.
2024.05.05 Upper elpt: 10 min • pullups: 50x5x4 • cable x-over: 15x4 • str-arm pulldown: 20x3 • tri pushdown: 25x3
2024.05.04 Upper run: 1m • bench press: 215x10x4 • DB row-sngl: 90x15x4 • DB OH press-sngl: 80x10x4
2024.05.03 Cardio run: 1m • ab wheel: 20x4
2024.05.02 Cardio elpt: 20 min
2024.05.01 Upper elpt: 10 min • shoulder press-smith: 160x10x4 • lat pulldown: 190x12x4 • machine row: 250x15x3
2024.04.30 Cardio run: 2m
2024.04.29 Lower run: 0.5m • leg press: 400x20x3 • back extn: 90x10x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
Mon - good workout; felt good. Tue - good run outside. Wed - press was moderate/heavy; didn’t quite lock out the very last rep. Thur - good cardio session. Fri - good run. Sat - good workout; felt pretty strong in the morning; bench was moderate; OHP was also moderate. Sun - good workout; pullups felt strong. Recap - good week. Total number of sets: 51. April missed workouts: 0.
2024.04.28 Upper elpt: 10 min • bench press: 215x10x4 • DB row-sngl: 90x15x4
2024.04.27 Upper elpt: 10 min • pullups: 45x5x4 • cable x-over: 15x4 • str-arm pulldown: 20x4 • farmer’s walk: 225x45sx4
2024.04.26 Misc ab wheel: 20x5 • pullups: 10x1
2024.04.25 Cardio elpt: 20 min
2024.04.24 Upper elpt: 10 min • BB OH press: 150x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
2024.04.23 Cardio run: 1.5m • ab wheel: 20x4
2024.04.22 Lower elpt: 10 min • leg press: 400x20x3 • back extn: 90x12x3 • DB lunge-rvs: 50x20x2
Mon - decent workout despite not feeling great. Tue - good cardio session. Wed - OHP was moderate/heavy with good form. Thur - good cardio session. Fri - lightest workout of the year due to a logistical mishap. Sat - pullups felt strong; this is a good workout that I can do at the complex gym. Sun - bench was moderate even though I didn’t feel great in the morning due to being sleep deprived. Recap - decent week. Total number of sets: 50.
2024.04.21 Cardio elpt: 10 min
2024.04.20 Cardio elpt: 10 min
2024.04.19 Misc elpt: 10 min • pullups: 50x5x4 • farmer’s walk: 200x4 • str-arm pulldown: 80x15x3 • machine row: 235x15x3
2024.04.18 Cardio run: 1m • ab wheel: 20x4
2024.04.17 Upper elpt: 10 min • shoulder press-smith: 150x10x3 • lat pulldown: 190x12x3 • cable x-over: 15x3 • tri pushdown: 25x3
2024.04.16 Cardio elpt: 20 min
2024.04.15 Lower elpt: 10 min • leg press: 400x20x3 • back extn: 90x10x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
Mon - good workout. Tue - good cardio session. Wed - decent workout despite not feeling my strongest in the morning. Thur - good cardio session. Fri - heavy pullups felt good; alternate between heavier and lighter weights. Sat - didn’t feel great. Sun - didn’t feel great. Recap - OK week. Total number of sets: 40.
2024.04.14 Upper elpt: 10 min • bench press: 210x10x4 • BB row: 175x12x4 • DB row-sngl: 90x15x4 • BB OH press-sngl: 70x10x3
2024.04.13 Cardio elpt: 20 min • ab wheel: 20x4
2024.04.12 Misc run: 1m • pullups: 25x8x4, 12x2
2024.04.11 Cardio elpt: 20 min
2024.04.10 Upper elpt: 10 min • BB OH press: 150x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3 • machine row: 235x15x3
2024.04.09 Cardio elpt: 20 min
2024.04.08 Lower run: 0.5m • leg press: 400x20x3 • back extn: 90x10x3 • DB lunge-rvs: 55x20x2
Mon - didn’t feel great. Tue - good cardio session. Wed - felt strong at lunchtime; OHP was moderate to moderate/heavy. Thur - good cardio session. Fri - pullups felt strong. Sat - good cardio session. Sun - bench was moderate; OHP was light/moderate; go up in reps or weight. Recap - good week. Total number of sets: 46.
2024.04.07 Upper run: 1m • DB bench press: 90x23 • BB row: 175x12x4 • DB row-sngl: 90x15x4
2024.04.06 Cardio elpt: 20 min
2024.04.05 Upper elpt: 10 min • shoulder press-smith: 140x10x3 • lat pulldown: 190x12x3 • cable x-over: 15x3
2024.04.04 Cardio run: 1m • ab wheel: 20x4
2024.04.03 Lower elpt: 10 min • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
2024.04.02 Cardio run: 2m
2024.04.01 Misc elpt: 10 min • pullups/chinups: 10x4 • farmer’s walk: 200x130’x4 • str-arm pulldown: 20x3 • tri pushdown: 20x3
Mon - good workout. Tue - good run up and down the hill. Wed - good workout in the morning. Thur - cardio felt good. Fri - smith machine shoulder press was moderate; go up in weight next time. Sat - good cardio session. Sun - DB bench AMRAP; I was hoping for 25; probably could’ve done it in the evening. Recap - good week; 4 days a week seems to be the sweet spot for now. Total number of sets: 46.
2024.03.31 Cardio elliptical: 15 min
2024.03.30 Cardio elliptical: 20 min
2024.03.29 Upper run: 2m • bench press: 205x18 • DB row-sngl: 90x15x4
2024.03.28 Lower elliptical: 20 min • SSB squat: 230x12 • SSB lunge-rvs: 110x20x3
2024.03.27 Misc elliptical: 10 min • pullups: 25x12 • tri pushdown: 25x3 • machine row: 220x20x3
2024.03.26 Upper elliptical: 10 min • BB OH press: 145x16 • str-arm pulldown: 25x4 • farmer’s walk: 200x130’x4
2024.03.25 Cardio run: 1m • elliptical: 10 min • ab wheel: 20x4
Mon - good cardio session. Tue - BB OHP AMRAP; wanted to get at least 15 so I’m happy with 16; ROM was good. Wed - pullups AMRAP; I’m happy with 12 with good ROM. Thur - SSB squat AMRAP; I was hoping for 15 but I’ll take 12. Fri - bench AMRAP; I’m happy with 18; felt strong in the morning. Sat - good cardio session. Sun - lighter cardio session to close out the AMRAP week. Recap - good week and a good month. Total number of sets: 28.March missed workouts: 0.
2024.03.24 Misc elliptical: 20 min • pullups: 10x4 • tri pushdown: 25x4
2024.03.23 Cardio elliptical: 15 min
2024.03.22 Upper elliptical: 10 min • bench press: 205x10x4 • BB row: 165x12x4 • DB OH press: 52x20x3
2024.03.21 Lower elliptical: 10 min • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x2 • DB lunge: 50x20x2
2024.03.20 Cardio run: 2m
2024.03.19 Cardio elliptical: 20 min
2024.03.18 Upper elliptical: 10 min • BB OH press: 145x10x4 • DB bench press: 90x15x3 • DB row-sngl: 90x15x3
Mon - good workout; felt strong at lunchtime; OHP and bench were moderate/heavy and felt a bit lighter than last week. Tue - good elliptical session. Wed - didn’t feel great after sleeping poorly so decided to go for a run. Thur - good workout. Fri - first time BB benching in over a month; it was moderate. Sat - didn’t feel great after previous night’s festivities. Sun - pullups felt strong. Recap - good week. Total number of sets: 39.
2024.03.17 Misc run: 0.5m • pullups: 12x5 • ab wheel: 20x5
2024.03.16 Cardio elliptical: 20 min
2024.03.15 Lower run: 0.5m • SSB squat: 210x8x4, 180x10x2, 160x12x2
2024.03.14 Cardio elliptical: 20 min
2024.03.13 Upper elliptical: 10 min • BB OH press: 145x10x4 • DB bench press: 90x12x3 • DB row-sngl: 90x15x3
2024.03.12 Cardio run: 1m • ab wheel: 20x5
2024.03.11 Misc run: 0.5m • elliptical: 5 min • pullups: 25x8x4 • cable x-over: 15x4 • farmer’s walk: 200x130’x4
Mon - good workout; pullups felt strong. Tue - good cardio session. Wed - OHP and bench were both moderate/heavy; stick to this weight for now. Thur - good elliptical session. Fri - squat was moderate/heavy; didn’t feel great in the morning. Sat - good elliptical session. Sun - lighter workout to close out the week; pullups felt strong. Recap - good week. Total number of sets: 40.
2024.03.10 Cardio elliptical: 20 min
2024.03.09 Lower run: 0.5m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 70x12x4
2024.03.08 Cardio run: 1m • elliptical: 10 min
2024.03.07 Upper run: 0.5m • elliptical: 5 min • bench press-smith: 10x4 • tri pushdown: 25x4
2024.03.06 Cardio run: 1m • elliptical: 10 min
2024.03.05 Upper elliptical: 10 min • shoulder press: 10x4 • tri pushdown: 25x4 • cable x-over: 15x4
2024.03.04 Cardio run: 1m
Mon - good run. Tue - good workout at the hotel gym; add smith machine seated shoulder press and cable cross-over to the program. Wed - good cardio session; felt good in the evening lack of sleep notwithstanding. Thur - decent workout; smith machine bench felt awkward. Fri - good cardio session. Sat - good workout at the office gym. Sun - good elliptical session to close out the week. Recap - good week. Total number of sets: 32.
2024.03.03 Lower elliptical: 10 min • leg press: 400x12x4 • DB lunge: 45x25x3
2024.03.02 Cardio elliptical: 10 min
2024.03.01 Misc elliptical: 10 min • pullups: 25x7x4 • tri pushdown: 25x4 • farmer’s walk: 225x90’x4
2024.02.29 Cardio elliptical: 20 min
2024.02.28 Upper elliptical: 10 min • BB OH press: 140x10x4 • DB bench press: 85x15x4 • DB row-sngl: 85x15x4
2024.02.27 Cardio elliptical: 10 min • rower: 10 min • bike: 10 min
2024.02.26 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - good workout; legs felt strong but grip was tired on lunge. Tue - tried different low-impact cardio movements; didn’t feel much of anything on the rower; elliptical (office gym) and bike were ok. Wed - cut back on the cardio; both my lower and upper sessions are already sufficiently cardio-intensive; OHP was moderate with good form; bench was also moderate; no pain on either movement; stick to these weights for now. Thur - good elliptical session; no shoulder pain. Fri - farmer’s walk felt stronger than last week. Sat - good elliptical session in the morning. Sun - decent workout at the hotel gym. Recap - good week and a good month. Total number of sets: 39. February missed workouts: 0.
2024.02.25 Misc run: 1m • chinups: 10x5 • skull crushers: 75x12x5 • farmer’s walk: 225x60’x5
2024.02.24 Cardio run: 1m
2024.02.23 Upper bike: 15 min • BB OH press: 135x10x4 • DB bench press: 80x15x4 • DB row-sngl: 90x15x4
2024.02.22 Cardio elliptical: 20 min
2024.02.21 Lower run: 1m • SSB squat: 210x7x4, 180x10x3
2024.02.20 Cardio elliptical: 20 min
2024.02.19 Misc run: 1m • lat pulldown: 190x12x3 • tri pushdown: 25x3 • machine row: 220x20x3 • farmer’s walk: 200x3
Mon - good workout; kept it somewhat light to recuperate the shoulders. Tue - didn’t feel great. Wed - squat was moderate with good form. Thur - good elliptical session. Fri - OHP was moderate; bench was light/moderate; go up in weight on both; slight initial shoulder pain on bench. Sat - good run. Sun - good workout; bodyweight chinups felt strong; first time doing skull crushers in a year; only a slight left shoulder ache. Recap - good week; shoulder and leg joints are feeling better; stick to four workouts per week for now and cut back on the elliptical and road running. Total number of sets: 46.
2024.02.18 Upper elliptical: 20 min • bench press: 190x10x4 • BB row: 175x12x4
2024.02.17 Lower run: 2m • SSB squat: 210x7x4, 180x10x3
2024.02.16 Cardio elliptical: 10 min
2024.02.15 Cardio elliptical: 20 min
2024.02.14 Upper run: 1m • BB OH press: 135x10x4 • DB bench press: 80x12x4 • DB row-sngl: 90x14x4
2024.02.13 Misc run: 1m • pullups-wtd: 25x7x4 • tri pushdown: 25x4 • farmer’s walk: 200x4
2024.02.12 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - solid workout. Tue - didn’t feel great after sleeping poorly; farmer’s walk felt lighter than the last time. Wed - felt strong; OHP was moderate; bench was light/moderate; go up in weight next week; no shoulder pain. Thur - good elliptical session. Fri - felt a bit under the weather. Sat - good workout; felt strong. Sun - bench was light/moderate; slight shoulder ache but movement didn’t aggravate it. Recap - good week; shoulder ache persists but it’s manageable. Total number of sets: 47.
2024.02.11 Cardio elliptical: 20 min • ab wheel: 20x5
2024.02.10 Upper elliptical: 10 min • BB OH press: 130x10x4 • BB row: 175x12x4 • bench press: 185x10x4
2024.02.09 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x2
2024.02.08 Cardio run: 2m
2024.02.07 Upper run: 1m • DB OH press-sngl: 75x10x4 • DB bench press: 75x15x3 • DB row-sngl: 90x15x3
2024.02.06 Misc run: 2m • pullups-wtd: 25x8x4 • tri pushdown: 25x4 • lat raise: 20x4
2024.02.05 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - didn’t feel great but had a solid workout. Tue - light workout due to rain. Wed - felt rested in the morning but not my strongest; OHP was moderate/heavy; bench was light/moderate; no shoulder pain. Thur - good run. Fri - OK workout; felt rested but legs and joints felt tired. Sat - slight ache in both shoulders; movements didn’t aggravate it; OHP was moderate; bench was light/moderate. Sun - light workout to close the week. Recap - good week; left shoulder seems to be healed. Total number of sets: 55.
2024.02.04 Upper run: 2m • BB OH press: 125x10x4 • DB row-sngl: 90x15x4 • DB bench press: 70x15x4 • BB row: 175x12x4
2024.02.03 Cardio elliptical: 20 min
2024.02.02 Lower elliptical: 20 min • leg press: 400x12x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x2
2024.02.01 Upper elliptical: 20 min • shoulder press: 10x3 • BB row: 175x12x3 • farmer’s walk: 200x3 • DB row-sngl: 90x15x3
2024.01.31 Misc run: 1m • pullups-wtd: 25x8x3 • tri pushdown: 20x3 • lat raise: 20x3 • machine row: 220x20x3
2024.01.30 Cardio run: 1m
2024.01.29 Lower run: 1m • leg press: 400x12x4 • back extn: 80x12x4 • DB lunge: 70x20x2 • leg raise: 15x4
Mon - good workout at the MTV gym. Tue - didn’t feel great after sleeping poorly at the hotel. Wed - didn’t feel great after sleeping poorly again. Thur - felt good after sleeping well; shoulder press didn’t aggravate the shoulder. Fri - good workout; felt strong. Sat - good elliptical session. Sun - left shoulder is feeling much better; only a slight initial pain during the pressing movements; both OHP and bench were light/moderate; continue to slowly add weight; row felt strong. Recap - good week and a good month. Total number of sets: 64. January missed workouts: 0.
2024.01.28 Cardio run: 2m
2024.01.27 Upper run: 5m • BB row: 175x12x4 • DB row-sngl: 90x15x4
2024.01.26 Misc run: 1m • pullups-wtd: 25x8x4 • tri pushdown: 25x4 • farmer’s walk: 200x4 • machine row: 220x15x4
2024.01.25 Lower run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 55x20x2
2024.01.24 Cardio run: 2m
2024.01.23 Misc run: 1m • pullups-wtd: 25x7x4 • tri pushdown: 20x4 • farmer’s walk: 200x4 • machine row: 205x15x4
2024.01.22 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x2
Mon - didn’t feel great after sleeping poorly but had a decent workout. Tue - woke up with a left shoulder ache so I skipped pushing/pressing movements; must’ve slept on it wrong; pullups were moderate; farmer’s walk was a bit easier than the last time. Wed - left shoulder is feeling better but still hurts. Thur - good workout; felt strong after a good night’s sleep; shoulder is feeling better. Fri - felt strong in the evening; superset all 4 which made the pullups harder but I still kept good form; farmer’s walk was easier than the last time. Sat - first time running 5 miles in over a year; it felt good; neither bench nor OHP agreed with my left shoulder; continue to rest and start doing light weight high reps. Sun - felt like crap after barely getting any sleep the night before but still had a good run. Recap - good week but the left shoulder is acting up again; hopefully I’ll be able to start pressing again in the next week or two. Total number of sets: 58.
2024.01.21 Misc elliptical: 20min • pullups-wtd: 25x6x4 • tri pushdown: 25x4 • lat raise: 25x4
2024.01.20 Lower run: 1m • SSB squat: 230x6x4, 180x10x3 • DB lunge-rvs: 52x20x3
2024.01.19 Cardio run: 2m
2024.01.18 Misc run: 1m • pullups/chinups: 10x5 • lat raise: 20x5 • farmer’s walk: 200x5
2024.01.17 Upper run: 1m • BB OH press: 145x10x3 • DB bench press: 75x15x4 • lat pulldown: 175x12x3 • tri pushdown: 20x3
2024.01.16 Lower run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 70x20x2
2024.01.15 Cardio run: 1m
Mon - good run. Tue - good workout. Wed - didn’t feel great after sleeping poorly for no apparent reason; OHP was moderate/heavy; bench was light/moderate. Thur - pullups felt strong; first time doing the farmer’s walk; used 100# DBs; it was moderate; use chalk next time. Fri - felt tired after sleeping poorly again. Sat - felt strong; squat was moderate/heavy. Sun - upper session got rained out but made the most of it at the Cortina gym; first time doing weighted pullups in over a year; it was moderate; work up to 10 reps with 25 lbs. Recap - another good week for 8 in a row. Total number of sets: 60.
2024.01.14 Upper run: 1m • bench press: 205x10x4 • BB row: 175x12x4 • DB OH press: 52x20x3 • DB row-sngl: 90x15x3
2024.01.13 Cardio run: 2m
2024.01.12 Cardio run: 2m
2024.01.11 Lower run: 1m • leg press: 400x12x4 • DB lunge-rvs: 50x20x4
2024.01.10 Misc run: 1m • pullups/chinups: 10x5 • lat raise: 20x5 • ab wheel: 20x5
2024.01.09 Upper run: 1m • shoulder press: 12x4 • tri pushdown: 20x4 • pushups: 20x10
2024.01.08 Lower run: 2m • SSB squat: 230x6x4, 180x10x3 • DB lunge: 70x20x2
Mon - squat was moderate/heavy with good form. Tue - worked out at the ATL hotel gym; did pushups on the 2 min interval; try 1:45 next time. Wed - decent workout. Thur - legs felt strong. Fri - good run. Sat - another good run. Sun - bench was moderate. Recap - good week four days of travel notwithstanding. Total number of sets: 64.
2024.01.07 Misc run: 2m • pullups: 10x5 • lat raise: 25x5 • ab wheel: 20x5
2024.01.06 Upper run: 2m • bench press: 205x10x4 • BB row: 175x12x4 • DB OH press-sngl: 70x10x3 • DB OH press: 52x15x3
2024.01.05 Lower run: 1m • SSB squat: 230x6x4, 180x10x3 • DB lunge-rvs: 52x20x3
2024.01.04 Misc run: 1m • pullups/chinups: 10x5 • lat raise: 20x4 • ab wheel: 20x5
2024.01.03 Upper run: 1m • BB OH press: 145x10x4 • DB bench press: 70x15x4 • lat pulldown: 175x12x3 • tri pushdown: 20x3
2024.01.02 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 70x20x3
2024.01.01 Cardio run: 1m
Mon - good run to start the year. Tue - lunge was easeir than the last time but still cardio heavy. Wed - OHP was moderate/heavy; stick with 145 for now; bench was light/moderate; go up to 75 next week; focused on lat engagement on lat pulldown. Thur - good workout. Fri - felt strong in the morning; squat was moderate/heavy with good form; focused on upper body tightness which seemed to help; stick to this weight for now and go up in reps. Sat - felt strong in the evening after a nap; bench was moderate and felt lighter than last week; row also felt lighter; OHP was moderate. Sun - pullups felt strong; ab wheel is effective. Recap - good week to start the year strong. Total number of sets: 76.
12.31 Misc run: 2m • pullups: 10x5
12.30 Upper bench press: 205x10x4 • BB row: 175x12x4
12.29 Lower run: 1m • SSB squat: 210x8x4, 160x12x3
12.28 Cardio run: 1m
12.27 Upper run: 1m • BB OH press: 145x10x4 • DB bench press: 70x15x4 • DB row-sngl: 90x15x4
12.26 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge-rvs: 50x20x3
12.25
Mon - rest and Christmas festivities. Tue - good workout. Wed - OHP was moderate until the very last rep; stick with 145 for now; bench was light; go up to 75 next week. Thur - good run. Fri - didn’t feel great after sleeping poorly; squat was moderate/heavy. Sat - didn’t feel great after partying the night before; bench was moderate; stick to 205 for another week. Sun - pullups felt strong. Recap - another good week to finish the year strong.
12.24 Misc run: 1m • DB lunge: 70x20x3 • BB curl-rvs: 55x12x3 • lat raise: 15x20x3
12.23 Upper run: 1m • bench press: 200x10x4 • BB row: 175x12x4 • DB OH press: 52x20x4 • DB row-sngl: 90x15x4
12.22 Cardio run: 1m
12.21 Misc run: 1m • pullups: 10x5 • leg raise: 15x5
12.20 Upper run: 1m • BB OH press: 140x10x4 • DB bench press: 70x15x4 • tri pushdown: 20x4
12.19 Lower run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x2
12.18
Mon - rest. Tue - good workout; go up on back extn. Wed - OHP was moderate and felt pretty strong even after travel and in the awkward rack in the MTV gym; bench was also moderate. Thur - pullups felt strong; add leg raises to the program. Fri - good run. Sat - bench was moderate; continue to go up incrementally; row was moderate; stick to this weight for now; OHP felt strong; try 60s in the gym. Sun - first time doing lunge with 70s; good forearm and grip workout also; start going heavier on lunge; felt the left shoulder a bit on the curl; lat raise felt good; add it to the program. Recap - good week.
12.17 Upper run: 1m • DB OH press-sngl: 70x10x4 • DB row-sngl: 80x15x4 • BB row: 175x10x4
12.16 Upper bench press: 195x10x4
12.15 Lower run: 1m • SSB squat: 210x8x4, 160x12x3 • SSB lunge: 120x20x3
12.14 Misc run: 1m • pullups: 10x6
12.13 Upper run: 1m • BB OH press: 135x10x4 • DB bench press: 65x15x4 • tri pushdown: 20x4
12.12 Lower run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge-rvs: 50x20x2
12.11
Mon - rest. Tue - good workout. Wed - OHP was moderate; bench was light. Thur - pullups are getting stronger. Fri - squat was moderate/heavy with good form. Sat - bench was moderate; continue to go up in weight. Sun - OHP was moderate; no left shoulder pain. Recap - another great week.
12.10 Misc elliptical: 10 min
12.09 Upper run: 1m • bench press: 190x10x4 • DB row-sngl: 80x15x4 • DB OH press-sngl: 70x10x4
12.08 Lower run: 1m • SSB squat: 215x8x4, 160x10x3 • SSB lunge: 110x20x3
12.07 Misc run: 1m • pullups/chinups: 10x5
12.06 Upper run: 1m • BB OH press: 130x10x4 • DB bench press: 60x20x4 • tri pushdown: 20x3
12.05 Misc run: 1m • pullups/chinups: 10x4
12.04 Lower run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge: 50x20x3
Mon - didn’t feel great but had a decent workout. Tue - pullups were tough; start doing them regularly at least once a week. Wed - OHP was moderate with good form; go up to 135 next week; bench was light/moderate. Thur - pullups felt stronger than the last time. Fri - squat was moderate/heavy with good form; lunge was light so go up next week. Sat - bench was moderate with good form and no shoulder pain; OHP was moderate; slight left shoulder pain in the bottom position. Sun - light workout to end the week. Recap - great week.
12.03 Upper run: 2m • bench press: 185x10x4 • DB row-sngl: 80x15x3 • DB OH press: 52x15x3 • DB OH press-sngl(R): 70x10x3
12.02 Cardio run: 1m
12.01 Lower run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge-rvs: 50x20x2
11.30
11.29 Upper run: 1m • BB OH press: 125x10x4 • BB row: 165x12x4 • DB bench press: 52x25x4
11.28 Lower run: 1m • SSB squat: 210x8x4, 160x10x3 • SSB lunge: 110x20x3
11.27
Mon - rest. Tue - squat was moderate/heavy with good form; first time doing squat in 6 weeks so I’ve lost a little bit of strength but not too much. Wed - OHP was moderate with best form to date; go up in weight next week; row was moderate; bench was light. Thur - rest. Fri - high rep range on the leg press ends up taxing the cardio too much; need to figure out how to make it more intensive with lower rep count. Sat - good run. Sun - bench was moderate and felt much lighter than last week; no shoulder pain on bench or OHP; dropped the weight on DB row to focus more on lat engagement. Recap - good week; first time getting 4 solid resistance sessions in in a long time.
11.26
11.25
11.24 Upper elliptical: 20 min • bench press: 185x10x4 • DB row-sngl: 90x15x3 • pullups: 10x1
11.23
11.22 Misc elliptical: 20 min
11.21 Upper run: 1m • BB OH press: 125x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
11.20 Lower run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x2
Mon - good workout back at the office gym. Tue - OHP was moderate/heavy and felt stronger than last week; keep focusing on full ROM. Wed - good elliptical sesson. Thur - rest. Fri - bench was moderate/heavy; first time doing anything heavier than rep weight in over six months; no shoulder pain. Sat - rest. Sun - rest. Recap - solid week; feels great to be benching once again.
11.19 Misc elliptical: 20 min
11.18
11.17 Cardio run: 1m
11.16 Upper run: 1m • DB OH press: 65x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
11.15
11.14 Lower run: 1m • leg press: 400x10x3 • machine squat: 150x10x3 • DB lunge: 50x20x2
11.13
Mon - rest. Tue - good quick workout at the Aria hotel gym. Wed - rest and major DOMS in legs. Thur - first time doing heavy DB OH press since my left shoulder injury; it was moderate heavy without pain. Fri - good run. Sat - rest. Sun - good elliptical session. Recap - another OK week hampered by travel.
11.12
11.11
11.10 Misc elliptical: 20 min
11.09
11.08 Upper run: 1m • BB OH press: 125x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
11.07 Lower run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge: 55x20x2
11.06
Mon - still feeling under the weather. Tue - finally feeling well enough to exercise. Wed - good workout; OHP was moderate/heavy with good form; slight initial left shoulder pain but it got better after the first set. Thur - rest. Fri - good elliptical session. Sat - rest. Sun - rest. Recap - OK week hampered by travel.
11.05
11.04
11.03
11.02
11.01
10.31
10.30 Upper run: 1m • BB OH press: 115x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
Mon - OHP was moderate with minimal shoulder pain; go up in weight next week. Tue/Wed/Thur/Fri/Sat/Sun - sick. Recap - poor week due to illness.
10.29 Cardio run: 1m
10.28 Misc elliptical: 20 min
10.27 Lower run: 1m • leg press: 400x20x3 • leg extn: 15x3 • leg curl: 15x3 • DB lunge: 50x20x2
10.26 Cardio run: 2m
10.25 Upper run: 1m • bench press: 165x10x4 • DB OH press: 40x15x4 • DB row-sngl: 90x15x4
10.24 Lower run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x2
10.23 Cardio run: 2m
Mon - good run. Tue - good workout. Wed - good workout; very little shoulder pain on bench; slightly more on OHP but manageable. Thur - good run. Fri - good wokout; skipped back extn to rest my back a bit. Sat - good elliptical session. Sun - feeling a bit under the weather. Recap - good week.
10.22
10.21 Misc elliptical: 20 min
10.20 Upper run: 1m • BB OH press: 115x10x4 • lat pulldown: 190x12x3 • tri pushdown: 25x3
10.19
10.18
10.17 Lower run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge: 55x20x2
10.16 Upper run: 1m • bench press: 155x10x3 • lat pulldown: 190x12x3 • tri pushdown: 25x3
Mon - did a circuit style which made bench more challenging but on the plus side left shoulder pain was minimal. Tue - good workout. Wed - rest. Thur - rest. Fri - good workout; minimal pain on OHP. Sat - good workout. Sun - rest. Recap - another decent week.
10.15
10.14 Lower run: 1m • SSB squat: 220x8x4, 170x10x3 • SSB lunge-rvs: 110x20x2
10.13
10.12 Cardio run: 2m
10.11 Upper BB OH press: 110x10x4 • DB bench press: 52x15x4 • DB row-sngl: 90x15x4
10.10
10.09 Lower run: 1m • SSB squat: 210x8x4, 160x12x3 • SSB lunge: 110x20x3
Mon - good workout; felt surprisingly strong in the morning; squat was moderate/heavy; go up in weight next week. Tue - travel to San Jose and back. Wed - good home workout; OHP felt stronger than last week with minimal left shoulder pain; keep going up in weight; bench was light but hurt more than OHP. Thur - good run. Fri - rest. Sat - good workout; squat was moderate/heavy and felt strong. Sun - rest. Recap - decent week; feels great to be benching and pressing again.
10.08
10.07
10.06 Cardio run: 2m
10.05 Misc elliptical: 20 min
10.04 Upper run: 2m • bench press: 155x10x4 • BB row: 175x12x4 • DB OHP-sngl: R:80x4, L:52x3
10.03 Cardio run: 1m
10.02 Lower run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge: 50x20x3
Mon - good workout; both legs and back felt stronger than last week. Tue - didn’t feel great after sleeping poorly. Wed - good workout; bench was light/moderate with very little left shoulder pain; OHP was moderate/heavy; left shoulder still hurt during the movement but less than before. Thur - good elliptical session. Fri - didn’t feel great; kids are sick and I think they’re starting to share it with me. Sat - rest. Sun - rest. Recap - OK week; started out strong but didn’t finish great.
10.01
09.30 Upper BB OH press: 105x10x4 • DB row-sngl: 90x15x4 • bench press: 145x10x2 • pushups: 20x4
09.29
09.28
09.27 Cardio run: 2m
09.26 Lower run: 1m • leg press: 400x20x3 • back extn: 70x12x3
09.25 Misc pullups: 10x3
Mon - pullups at the park with Luka. Tue - good quick workout. Wed - travel day. Thur - rest. Fri - travel day. Sat - good workout; feels great to be able to bench again, even if it’s only rep weight; left shoulder still hurts during both press movements but at least it doesn’t seem to be getting worse; narrower grip helps; continue to up the frequency and the intensity. Sun - rest. Recap - OK week considering the travel.
09.24
09.23 Upper run: 2m • bench press: 145x10x4 • BB row: 175x12x4 • DB OH press-sngl(R): 80x2,70x2
09.22 Misc pullups: 10x3
09.21 Lower run: 1m • leg press: 400x20x3 • back extn: 70x12x3 • DB lunge-rvs: 50x20x3
09.20 Misc elliptical: 20 min
09.19 Upper run: 1m • BB OH press: 105x10x3 • lat pulldown: 175x12x3 • tri pushdown: 25x3
09.18 Cardio run: 2m
Mon - leg DOMS persists; run felt good but still sore and stiff. Tue - decent workout at the office gym; OHP still hurts the left shoulder but I decided to push through it; legs still sore but better. Wed - good elliptical session. Thur - good lower session at the office gym. Fri - pullups are getting stronger. Sat - bench felt a bit stronger and the left shoulder hurt a bit less; narrower grip seems to be more agreeable; row and OHP also felt stronger. Sun - rest. Recap - solid week; good mix of strength and cardio.
09.17
09.16 Misc elliptical: 20 min
09.15 Lower run: 2m • SSB squat: 210x8x4, 160x12x3 • SSB lunge: 110x20x2
09.14 Upper run: 1m • bench press: 135x10x4 • BB curl-rvs: 75x12x4 • BB row: 165x12x4 • DB OH press-sngl(R): 70x10x4
09.13 Cardio run: 2m
09.12 Cardio run: 2m
09.11
Mon - rest. Tue - good run. Wed - really good run. Thur - tried bench press for the first time since April but the left shoulder still hurts during the movement the same as during the OHP; curl also causes left shoulder pain; the rest was all good. Fri - had a really good run in the morning but didn’t feel my strongest in the afternoon; squat was moderate. Sat - good elliptical session. Sun - rest; DOMS in the legs. Recap - better week.
09.10
09.09 Misc elliptical: 20 min
09.08 Misc elliptical: 20 min
09.07 Misc run: 1m • pullups: 10x3 • tri pushdown: 25x3
09.06
09.05
09.04 Misc elliptical: 20 min
Mon - elliptical felt good; no left shoulder pain; add into cardio rotation. Tue - rest. Wed - rest. Thur - good workout at the hotel gym. Fri - elliptical felt good; no shoulder pain. Sat - another good elliptical workout. Sun - rest. Recap - mediocre week hampered by travel.
09.03 Misc run: 2m • pullups: 10x3
09.02
09.01
08.31
08.30
08.29
08.28
Mon/Tue/Wed/Thur/Fri/Sat - rest. Sun - pullups felt good. Recap - poor week hampered by travel.
08.27 Cardio run: 1m
08.26 Cardio swim: 1000y
08.25 Cardio swim: 1000y
08.24 Cardio run: 2m
08.23 Misc run: 2m • pullups: 10x3
08.22 Lower run: 2m • SSB squat: 230x7x4, 180x12x3 • SSB lunge-rvs: 110x20x2
08.21
Mon - rest. Tue - good workout; squat was moderate/heavy and a bit lighter than last week. Wed - pullups felt strong. Thur - good run. Fri - good swim at Terranea. Sat - swim felt better than the day before. Sun - good run. Recap - good cardio week but not great overall.
08.20
08.19 Upper run: 2m • BB OHP: 95x10x4 • BB row: 135x12x4 • BB row: 185x10x4 • DB OH press-sngl(R): 70x10x4
08.18 Lower run: 1m • SSB squat: 230x7x4, 175x10x3 • SSB lunge: 110x20x3
08.17 Cardio run: 1m
08.16 Cardio run: 2m
08.15 Cardio run: 2m
08.14
Mon - rest. Tue - feeling better finally; decent run. Wed - feeling better yet but still not 100%. Thur - back to normal. Fri - squat was moderate/heavy with good form. Sat - first time doing BB OHP since injuring my left shoulder in April; it hurt quite a bit during the movement; I’m going to keep pushing it through the pain and see if anything changes; first time doing BB row in over two years; add it back into rotation since I’m not deadlifting; DB OH press was moderate/heavy. Sun - rest. Recap - poor week.
08.13
08.12
08.11
08.10
08.09 Upper run: 1m • DB OH press-sngl(R): 80x10x3 • lat pulldown: 210x10x3 • tri pushdown: 25x3
08.08 Lower run: 1m • leg press: 400x12x4 • back extn: 80x12x4 • DB lunge: 55x20x3
08.07 Misc run: 2m • pullups: 10x3
Mon - travel day. Tue - good workout at the MTV gym. Wed - didn’t feel my strongest in the morning; OHP was heavy. Thur/Fri/Sat/Sun - sick. Recap - poor week hampered by illness.
08.06
08.05
08.04 Misc run: 2m • pullups: 10x5
08.03 Cardio run: 2m
08.02 Cardio run: 2m
08.01 Misc run: 2m • pullups: 10x5
07.31
Mon - rest. Tue - pullups felt pretty strong. Wed - good run. Thur - good run. Fri - pullups felt strong again. Sat/Sun - rest in Catalina. Recap - poor week.
07.30
07.29
07.28 Cardio swim: 1000y
07.27 Lower run: 2m • SSB squat: 220x8x4, 170x12x3 • SSB lunge-rvs: 115x20x2
07.26 Cardio swim: 500y
07.25 Upper run: 1m • DB OH press-sngl(R): 80x10x4 • lat pulldown: 190x10x4 • tri pushdown: 25x3 • machine row: 235x15x3
07.24 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 50x20x3
Mon - didn’t feel great but had a decent workout; go up on DB lunge. Tue - OHP was heavy, especially the last set. Wed - quick swim at Cortina pool felt good. Thur - felt surprisingly strong in the morning after breakfast; squat was moderate/heavy; go up next week. Fri - good swim. Sat - rest. Sun - rest but got a decent cardio workout carpet cleaning. Recap - OK week.
07.23 Misc run: 2m • pullups: 10x5
07.22
07.21 Cardio run: 2m
07.20 Upper run: 2m • DB OH press-sngl(R): 80x10x3 • lat pulldown: 190x10x3 • tri pushdown: 25x3 • machine row: 235x15x3
07.19
07.18 Cardio run: 2m
07.17 Cardio run: 2m
Monday - good run. Tue - another good run. Wed - rest. Thur - good workout; OHP was moderate/heavy and felt stronger than last week. Fri - good run and then painting all day. Sat - rest. Sun - first time doing pullups in over a month; slight lat soreness the next day but no shoulder pain. Recap - poor week.
07.16 Cardio run: 2m
07.15 Lower SSB squat: 220x8x4, 170x12x3 • SSB lunge-rvs: 110x20x3
07.14 Upper run: 1m • DB OH press-sngl(R): 80x8x4 • lat pulldown: 190x10x4 • tri pushdown: 25x3 • machine row: 220x15x3
07.13 Cardio run: 2m
07.12 Cardio run: 2m
07.11 Lower run: 2m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 50x20x3
07.10 Cardio run: 2m
Mon - good run. Tue - good workout. Wed - good run. Thur - good run. Fri - good workout; OHP was moderate/heavy. Sat - squat was moderate heavy with good form; this is the heaviest squat I’ve done since hurting my back in April. Sun - got a good cardio workout from painting all day. Recap - OK week; need to start doing at least 4 sessions.
07.09
07.08
07.07 Cardio run: 2m
07.06 Upper run: 1m • DB OH press-sngl(R): 80x8x4 • lat pulldown: 205x10x4 • tri pushdown: 25x3 • machine row: 220x15x3
07.05 Lower run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x2
07.04 Cardio run: 2m
07.03 Cardio run: 2m
Mon - good run. Tue - good run. Wed - good workout. Thur - good workout; OHP was moderate/heavy; lat pulldown was heavy; go down one click for now. Fri - ok run; felt tired. Sat - rest. Sun - rest. Recap - poor week.
07.02
07.01 Lower run: 2m • SSB squat: 210x8x4, 160x12x1
06.30 Upper run: 2m • DB OH press-sngl(R): 80x10x4 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x4
06.29
06.28 Cardio run: 2m
06.27 Cardio run: 2m
06.26 Upper run: 1m • DB OH press-sngl(R): 75x8x3 • lat pulldown: 160x12x3 • tri pushdown: 20x3 • machine row: 205x15x3
Mon - first time doing an Upper day in over a month; OHP still didn’t agree with the left shoulder; kept the intensity moderate but a good workout overall. Tue - feel a bit banged up from yesterday. Wed - good run. Thur - rest. Fri - OHP was moderate/heavy and felt stronger than the last time. Sat - good run; squat was moderate heavy with good form. Sun - rest. Recap - even better week with three good workouts; do four next week.
06.25 Lower run: 1m • SSB squat: 200x9x4, 165x12x3 • SSB lunge: 110x20x2
06.24 Cardio run: 2m
06.23 Cardio run: 2m
06.22 Cardio run: 2m
06.21 Lower run: 2m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
06.20 Cardio run: 2m
06.19 Cardio run: 2m
Mon - still feeling ill. Tue - and the illness still persists; major DOMS in the legs. Wed - good workout. Thur - good run. Fri - good run. Sat - good run. Sun - squat was moderate with good form; go up in weight next week. Recap - better week; keep up the cardio and add at least one more strength training day.
06.18 Lower run: 2m • SSB squat: 200x8x4, 165x12x3 • SSB lunge: 110x20x3
06.17
06.16 Cardio run: 2m
06.15 Cardio run: 2m
06.14 Cardio run: 2m
06.13 Misc run: 2m • pullups: 10x3
06.12
Mon - rest; still feeling ill. Tue - good run; starting to feel a little better. Wed/Thur/Fri - still not feeling great. Sat - rest. Sun - first time doing squat in two months; it was moderate with good form; surprisingly I haven’t lost much strength. Recap - poor week hampered by illness but at least I got good cardio in.
06.11
06.10
06.09 Cardio run: 1m
06.08
06.07 Cardio run: 1m • swim: 1000y
06.06 Cardio run: 1m • swim: 1000y
06.05 Cardio run: 1m
Mon - hotel gym run. Tue - another good run and swim. Wed - same workout. Thur - drive back from Vegas. Fri - good run but feeling a bit sick. Sat - rest; still feeling sick. Sun - another rest day. Recap - poor week hampered by illness.
06.04
06.03
06.02 Lower run: 1m • leg press: 400x20x3 • back extn: 80x12x3 • DB lunge: 50x20x2
06.01 Cardio run: 2m
05.31 Misc run: 2m • pullups: 10x3
05.30 Lower run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
05.29
Mon - rest. Tue - was sleep deprived but still had a decent workout. Wed - didn’t feel great and only got 3 sets in. Thur - felt better and had a good run. Fri - didn’t feel great. Sat - rest. Sun - rest. Recap - poor week.
05.28 Cardio run: 2m
05.27
05.26 Cardio run: 2m
05.25 Misc run: 1m • pullups: 10x5 • leg raise: 15x5
05.24
05.23 Lower run: 1m • leg press: 400x10x4 • DB lunge: 50x20x3
05.22 Cardio run: 1m
Mon - good run at the hotel gym. Tue - another good workout at the hotel gym. Wed - rest. Thur - finished the trip strong; incorporate leg raises into the program. Fri - good run to start the day. Sat - rest. Sun - another good run. Recap - poor week; put in solid cardio work but the left shoulder hasn’t gotten any better which limits upper movements.
05.21 Misc run: 2m • pullups: 10x5
05.20 Lower run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
05.19 Cardio swim: 1000y
05.18
05.17 Misc run: 2m • pullups: 10x5
05.16 Upper run: 1m • lat pulldown: 175x12x3 • tri pushdown: 25x3 • machine row: 220x15x3
05.15 Lower run: 1m • leg press: 400x20x4 • back extn: 70x12x4 • DB lunge: 55x20x3
Mon - good workout; run and legs both felt strong; first time doing back extn in almost two months; no pain. Tue - good workout; slight left shoulder pain during the movements. Wed - pullups felt strong; focused on full ROM. Thur - rest. Fri - swim felt good; a bit easier than last week. Sat - good workout; back extn felt better than last time; no pain; go up in weight next week. Sun - ligt workout. Recap - OK week considering the left shoulder injury; back seems to be recovered so start squatting next week.
05.14
05.13
05.12 Cardio swim: 1000y
05.11 Cardio run: 2m
05.10
05.09 Misc elliptical: 20 min
05.08 Cardio run: 2m
Mon - good run. Tue - elliptical felt good in the morning. Wed - rest. Thur - good run. Fri - first time swimming in over two years; it was tiring but felt good. Sat - rest. Sun - rest. Recap - poor week; back is feeling better but left shoulder still hurts.
05.07 Misc elliptical: 20 min
05.06 Cardio run: 2m
05.05 Upper run: 1m • lat pulldown: 190x10x4 • tri pushdown: 25x4 • machine row: 220x15x4
05.04 Cardio run: 2m
05.03
05.02 Lower run: 1m • leg press: 400x10x4 • DB lunge: 50x25x4
05.01 Misc run: 1m • pullups: 10x4 • tri pushdown: 25x4 • lat raise: 15x4
Mon - didn’t feel great but had a decent workout at the hotel gym. Tue - another good workout at the hotel gym. Wed - rest. Thur - good run. Fri - skipped push/press movements as the left shoulder still hurts; pull movements felt strong. Sat - good run. Sun - start alternating run and elliptical. Recap - another poor week but back is feeling better so I should be able to start squatting again soon.
04.30 Cardio run: 2m
04.29
04.28 Misc run: 2m • pullups: 15x1
04.27 Upper run: 2m • bench press: 195x8x4
04.26 Lower run: 1m • leg press: 400x20x3 • leg extn: 15x3 • leg curl: 15x3 • DB lunge: 55x20x3
04.25 Cardio run: 2m
04.24 Cardio run: 2m
Mon - good run; wanted to rest my back a little more. Tue - another good run. Wed - good workout but even leg press irritated my lower back. Thur - first time benching since August of 2022; it was moderate; left shoulder pain during the movement; a bit worse than on OHP. Fri - light day. Sat - rest. Sun - good run. Recap - poor week hampered by lower back and left shoulder injuries; I did get some good cardio in though.
04.23 Misc elliptical: 20 min
04.22 Upper run: 2m • BB OH press: 155x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,18,15
04.21
04.20
04.19 Lower run: 2m • SSB squat: 225x7x4, 160x15x1
04.18 Cardio run: 2m
04.17
Mon - rest. Tue - run felt good. Wed - squat was moderate/heavy with good form; aggravated my lower back pain. Thur - rest. Fri - rest; felt like shit. Sat - OHP was moderate; slight left shoulder and back pain during the movement. Sun - good cardio on the elliptical. Recap - poor week; back and left shoulder still hurt.
04.16 Upper BB OH press: 155x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x22,20,20
04.15 Misc elliptical: 20 min
04.14 Lower SSB squat: 220x7x4, 160x15x3 • SSB lunge: 115x20x3
04.13
04.12 Upper BB OH press: 155x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x22,20,16
04.11
04.10 Cardio run: 2m
Mon - felt tired from the deadlifting the day before and had a slight back ache. Tue - rest. Wed - went a bit lighter on the OHP due to the left shoulder; it was moderate. Thur - rest. Fri - squat was moderate/heavy; pause deadlift and RDL until back if fully recovered. Sat - elliptical felt good. Sun - OHP was moderate; left shoulder still hurts but it’s better. Recap - OK week; dealing with minor back and left shoulder injuries.
04.09 Lower run: 2m • SSB squat: 180x10x4 • deadlift: 275x5x4
04.08 Misc pullups: 12x2
04.07 Upper run: 1m • DB OH press-sngl(R): 90x7x4 • DB row-sngl: 100x15x4 • tri pushdown: 25x4 • cable pullover: 15x4
04.06
04.05 Lower run: 2m • SSB squat: 220x7x4 • RDL: 225x12x4 • SSB lunge: 115x20x3
04.04 Misc run: 2m • pullups: 12x5 • BB curl-rvs: 80x12x3 • upright row: 80x15x3
04.03 Upper run: 1m • DB OH press-std: 80x12x4 • lat pulldown: 175x12x4 • tri pushdown: 25x3 • cable pullover: 15x3
Mon - OHP was moderate/heavy; did the first two at 85 and the last two at 75 degree angle; cable pullover felt good. Tue - light workout but felt good. Wed - felt surprisingly strong in the morning; squat was moderate/heavy with good form; first time doing RDL in a long time. Thur - rest. Fri - left shoulder was hurting so only did the right on the OHP; it was moderate/heavy. Sat - only got two sets in. Sun - deadlift felt a bit lighter than last week but the form is still poor. Recap - decent week.
04.02
04.01
03.31 Lower deadlift: 275x5x4 • SSB squat: 160x15x4 • SSB lunge-rvs: 115x20x4
03.30 Misc run: 1m • pullups: 10x3 • BB curl-rvs: 80x12x3 • upright row: 80x12x3 • lat raise: 15x3
03.29 Upper run: 1m • DB OH press-std: 80x12x4 • lat pulldown: 175x12x4 • tri pushdown: 25x3 • machine row: 220x15x3
03.28
03.27
Mon - rest. Tue - rest. Wed - decided to drop the weight on OHP and focus on good form; it was moderate/heavy. Thur - didn’t feel great and ran out of steam after 3 sets; first time doing upright row in a while. Fri - first time doing deadlift in over a year; it was light/moderate with good form; incorporate it into the program going forward. Sat - rest; slight lower back pain; not sure if it’s from the deatlift. Sun - rest. Recap - poor week.
03.26 Lower SSB squat: 210x8x4, 160x15x3 • SSB lunge: 115x20x3
03.25 Misc run: 2m • pullups: 12x3
03.24 Upper run: 1m • DB OH press-std: 90x8x3 • lat pulldown: 160x12x4 • tri pushdown: 25x4
03.23 Lower run: 1m • leg press: 400x20x4 • back extn: 90x12x4 • DB lunge: 55x20x2
03.22
03.21 Cardio run: 2m
03.20 Misc run: 2m • elliptical: 20 min
Mon - first time doing the elliptical in a long time; felt good. Tue - got rained out. Wed - still dealing with stuffed ears. Thur - didn’t feel great but had a decent workout; slight lower back ache from the back extns. Fri - OHP felt heavier than before; only managed 3 sets; still not feeling great. Sat - need to speed up the descend to conserve energy. Sun - squat was moderate; time to go up in weight. Recap - decent week considering nagging illness.
03.19 Upper DB OH press-sngl: 80x12x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,17,14
03.18 Lower run: 2m • SSB squat: 210x8x4, 160x15x2
03.17 Misc run: 2m • pullups: 10x4 • chinups: 10x11
03.16
03.15
03.14
03.13
Mon - out sick. Tue - out sick. Wed - out sick but feeling better. Thur - decided to sit out one more day to fully recover. Fri - run felt good; pullups also felt good; I don’t think I’ve lost much strength. Sat - squat was moderate/heavy with good form; didn’t feel my strongest in the AM. Sun - OHP was moderate; go up to 90# already. Recap - strong finish to a mediocre week hampered by illness.
03.12 Upper BB OH press: 165x9,9,8,7 • DB row-sngl: 100x15x4 • DB OH press: 52x22,20,17
03.11 Lower run: 2m • SSB squat: 210x9x4, 160x15x3 • SSB lunge: 110x20x3
03.10 Misc run: 1m • pullups: 10x3 • BB curl-rvs: 80x12x3 • lat raise: 15x3 • face pulls: 20x3
03.09
03.08
03.07 Upper run: 1m • DB OH press-std: 90x8x4 • lat pulldown: 160x12x4 • tri pushdown: 20x4
03.06 Lower run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 60x20x3
Mon - didn’t feel great but had a decent workouk. Tue - didn’t feel great after sleeping poorly; OHP was moderate/heavy; last rep was a grinder but I got it. Wed - rest. Thur - rest. Fri - didn’t feel great. Sat - was feeling a bit under the weather; squat was moderate/heavy with good form. Sun - still feeling ill; OHP was moderate/heavy; first time reping 165 for 9. Recap - good week despite illness.
03.05 Misc pushups: 25x4 • ab wheel: 10x4
03.04 Upper BB OH press: 165x8x4 • DB row-sngl: 100x15x4
03.03 Cardio run: 1m
03.02 Lower run: 1m • leg press: 400x10x4 • DB lunge: 50x25x3
03.01
02.28 Misc run: 1m • pullups: 10x3
02.27 Upper run: 1m • DB OH press-std: 75x12x4 • tri pushdown: 20x4
Mon - OHP was moderate/heavy; surprisingly left arm was stronger. Tue - didn’t feel great after sleeping poorly for three nights straight. Wed - rest. Thur - good workout at the hotel gym. Fri - ran out of time early in the morning. Sat - OHP was moderate/heavy with good form; felt heavier than the last time. Sun - no shoulder pain after pushups. Recap - decent week considering 5 days of travel.
02.26 Lower run: 1m • DB lunge: 60x20x4
02.25
02.24 Misc run: 2m • pullups: 10x3
02.23 Cardio run: 2m
02.22 Upper run: 2m • DB OH press-sngl: 80x12x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x3
02.21 Lower run: 2m • SSB squat: 215x8x4, 160x15x3 • SSB lunge-rvs: 115x20x3
02.20 Misc chinups: 10x5 • skull crushers: 85x15x5
Mon - chinups felt good; reverse grip BB curl and DB lat raise didn’t agree with my left shoulder. Tue - squat was moderate/heavy with good form. Wed - OHP was moderate, although I did take longer between sets; first time doing 12 rep sets with 80; time to go up to 90. Thur - good run. Fri - got rained out. Sat - rest and drive to MTV. Sun - hotel gym workout. Recap - decent week.
02.19
02.18 Upper BB OH press: 165x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,12
02.17 Lower run: 2m • SSB squat: 210x8x4, 160x15x3 • SSB lunge: 115x20x3
02.16 Cardio run: 2m
02.15 Misc run: 2m • pullups: 10x5 • face pulls: 20x4 • tri push/extn: 20x4
02.14
02.13 Upper run: 2m • DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x25,20x3
Mon - good home workout; OHP was moderate; slight left shoulder ache initially but it got better over time. Tue - rest. Wed - good workout; pullups felt strong. Thur - good run. Fri - squat was moderate/heavy with good form. Sat - felt strong; OHP was moderate/heavy with best form to date. Sun - rest. Recap - good week.
02.12 Lower run: 2m • SSB squat: 210x8x4, 160x15x3 • SSB lunge: 115x20x3
02.11
02.10 Misc run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x4 • lat raise: 15x3 • face pulls: 20x3
02.09
02.08 Upper run: 1m • BB OH press: 165x8x3,6 • lat pulldown: 160x12x4 • tri pushdown: 20x4
02.07 Lower run: 1m • leg press: 400x20x4 • back extn: 90x12x4 • DB lunge: 55x20x3
02.06 Misc run: 1m • pullups: 10x5 • BB curl-rvs: 80x12x4 • lat raise: 15x4 • face pulls: 20x4
Mon - decent workout despite not feeling great after the weekend’s festivities; no shoulder pain on lat raise. Tue - good workout; first time doing 90 on back extn. Wed - OHP was moderate/heavy; focused on form. Thur - rest. Fri - didn’t feel great. Sat - rest. Sun - squat was moderate/heavy with good form; go up in weight or reps next week; same for lunge. Recap - good week.
02.05
02.04
02.03 Cardio run: 2m • pushups: 25x4
02.02 Upper run: 1m • BB OH press: 155x8x4 • lat pulldown: 145x15x4 • tri pushdown: 20x4 • machine row: 220x20x3
02.01 Lower SSB squat: 210x8x4, 160x15x3
01.31 Misc chinups: 10x7
01.30
Mon - rest; shoulders still ache; I think DB OH press aggravated it. Tue - didn’t feel great after sleeping poorly for two nights straight. Wed - squat was moderate/heavy with good form; skipped the lunge. Thur - OHP was moderate and I focused on form and ROM; shoulders are better. Fri - good run. Sat - rest. Sun - rest. Recap - mediocre week.
01.29 Upper run: 1m • DB OH press-std: 90x8x4 • lat pulldown: 12x4 • tri pushdown: 20x4 • face pulls: 20x4
01.28 Lower SSB squat: 210x8x4, 160x12x3 • SSB lunge: 115x20x3
01.27 Misc chinups: 10x5 • BB curl-rvs: 85x12x4 • lat raise: 25x20x4
01.26
01.25 Upper run: 2m • DB OH press-sngl: 80x10x3 • DB row-sngl: 100x15x3
01.24 Lower run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge-rvs: 50x25x3
01.23 Misc run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x3 • face pulls: 20x3 • lat raise: 15x3
Mon - good workout; pullups continue to get stronger. Tue - good workout; go up in weight on back extn. Wed - OHP was moderate; ran out of time. Thur - rest. Fri - slight shoulder ache from the DB lat raise; stick to the cable variation. Sat - squat was moderate with good form; squeezing the handles helped engage the upper back more. Sun - OHP was heavy; stick with 90 for now. Recap - good week; keep going with the current program.
01.22
01.21 Upper run: 1m • BB OH press: 165x8,8,7,7 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,10 • pushups: 25x5
01.20
01.19 Lower run: 1m • leg press: 400x10x4 • DB lunge: 50x25x3
01.18 Misc run: 1m • pullups: 10x4 • face pulls: 20x4 • lat raise: 15x4
01.17
01.16 Lower run: 1m • hack squat: 275x10x4 • back extn: 70x12x4 • leg extn: 15x4
Mon - first time doing doing hack squats; it was heavy but felt good. Tue - rest. Wed - decent workout at the hotel gym. Thur - good workout at the hotel gym; leg press machine was much heavier than my home gym one. Fri - rest. Sat - OHP was heavy. Sun - rest. Recap - mediocre week.
01.15 Upper DB OH press-std: 90x8x4 • lat pulldown: 12x4 • tri pushdown: 20x4 • BB curl-rvs: 75x12x4
01.14 Lower run: 2m • SSB squat: 200x10x4, 160x12x3 • SSB lunge: 110x20x3
01.13 Misc run: 1m • pullups: 10x3 • tri pushdown: 20x3 • face pulls: 20x3 • lat raise: 15x3
01.12 Upper BB OH press: 165x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x4 • pushups: 25x10
01.11
01.10 Lower run: 1m • leg press: 400x20x4 • back extn: 80x12x4 • DB lunge: 50x20x3
01.09 Misc run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x4 • face pulls: 20x4 • lat raise: 15x4
Mon - good workout; start doing pullups/chinups at least twice a week. Tue - good workout; go up in weight on DB lunge. Wed - rest. Thur - OHP was only moderate; could’ve gone for 9-10 reps; pushups are getting stronger. Fri - good workout. Sat - squat was moderate/heavy with good form. Sun - good workout at the Casa gym; slight incline on OHP which was heavy but felt good; start doing more of these. Recap - good week.
01.08 Upper run: 2m • DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,16,12 • pushups: 25x4
01.07
01.06 Lower run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
01.05 Misc run: 1m • pullups: 10x4 • BB curl-rvs: 80x12x4 • face pulls: 20x4 • lat raise: 15x4
01.04 Upper run: 1m • BB OH press: 165x7,7,6,6 • lat pulldown: 145x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
01.03 Lower run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • leg extn: 15x4 • leg curl: 15x4 • DB lunge: 50x20x3
01.02
Mon - rest. Tue - good workout at the office gym. Wed - OHP was heavy; focused on lat engagement on the pull movements. Thur - focused on lats on pullups and traps on face pulls. Fri - good workout; start overloading the leg press; higher reps or paused; go up on back extn and DB lunge. Sat - rest. Sun - good workout; OHP was moderate; go up to 90 next week. Recap - good week; stick with the current program for now.
01.01
12.31 Upper BB OH press: 145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 200x1 • DB OH press-sngl: 100xF, 90x6 (right)
12.30
12.29
12.28 Flex run: 2m • pullups: 10x5
12.27 Lower run: 2m • SSB squat: 200x8x4, 160x12x3 • SSB lunge-rvs: 110x20x2
12.26 Upper DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x4 • pushups: 25x4
Mon - OHP was only moderate and felt strong; go up to 90 next week. Tue - good workout; squat was moderate with good form; go up in weight next week. Wed - pullups at the park. Thur - rest. Fri - rest. Sat - didn’t feel my strongest in the morning but still hit my goal with the 200 PR; probably could’ve done a couple more with the 90 if I had done it before the 100 attempt; couldn’t do any with my left. Sun - rest. Recap - mediocre week hampered by rain but I’m really happy with my OHP PR.
12.25
12.24 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • leg extn: 15x4 • leg curl: 15x4
12.23
12.22
12.21 Flex run: 2m • pullups: 10x5
12.20 Upper BB OH press: 165x8x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,10 • pushups: 25x3
12.19 Lower SSB squat: 200x8x4, 160x12x3 • SSB lunge: 110x20x4
Mon - squate was moderate/heavy with good form; felt surprisingly strong after slepping poorly the night before due to day long world cup festivities; go up in weight on lunge. Tue - OHP was moderate/heavy; 8 reps is a PR; ran out of steam towards the end but still had a good workout. Wed - pullups are getting stronger. Thu - rest. Fri - rest. Sat - good workout. Sun - rest. Recap - mediocre week; only 4 workouts but at least they were all solid.
12.18
12.17 Upper DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20,15,10 • pushups: 25x4
12.16 Lower SSB squat: 190x10x4, 160x12x3 • SSB lunge-rvs: 110x20x3
12.15
12.14 Flex run: 2m • pullups: 10x5
12.13 Upper run: 1m • BB OH press: 165x7x4 • lat pulldown: 165x15x4 • tri push/extn: 20x4 • machine row: 250x15x4
12.12 Lower run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • DB lunge: 55x20x3
Mon - good workout; felt great to be getting back into it. Tue - OHP was moderate/heavy and felt strong; it doesn’t seem like I’ve lost any stength even though I didn’t do a whole lot over the last two weeks. Wed - start doing pushups or pullups on the days when I can’t go to the gym. Thur - rest. Fri - squat was moderate/heavy with good form; go up in weight next week. Sat - OHP was moderate/heavy. Sun - rest. Recap - good week; back in stride after poor couple of weeks.
12.11
12.10
12.09 Flex pushups: 20x10
12.08
12.07
12.06
12.05
Recap - another poor week hampered by travel to Vegas where the hotel gym closed at 6 pm daily.
12.04 Flex pushups: 20x10
12.03 Lower run: 1m • leg press: 400x10x3 • back extn: 70x12x3
12.02
12.01
11.30
11.29
11.28 Flex pullups: 10x5 • tri pushdown: 20x3
Mon - hotel gym; didn’t feel great overall but neutral grip pullups felt good. Tue/Wed/Thur/Fri - rest and dealing with a cold. Sat - finally feeling better; decent workout at the Aria hotel gym. Sun - pushups felt good; 2 min interval. Recap - poor week hampered by sickness.
11.27 Cardio run: 2m
11.26 Upper run: 2m • BB OH press: 165x7x3 • chinups: 10x3 • DB OH press: 52x20x3 • DB row-sngl: 100x15x3
11.25 Flex run: 1m • skull crushers: 90x15x3 • BB curl-rvs: 80x12x3 • tri push/extn: 20x3
11.24 Lower run: 2m • SSB squat: 185x12x4, 160x12x3 • SSB lunge: 110x20x3
11.23 Upper DB OH press-sngl: 80x10x4 • chinups: 10x4 • DB OH press: 52x20x4 • DB row-sngl: 100x15x4
11.22
11.21 Lower SSB squat: 185x12x4, 160x12x3 • SSB lunge-rvs: 110x20x3
Mon - squat was moderate; felt stronger than last week. Tue - rest. Wed - good workout; OHP was moderate and felt strong; try 90s next week; start doing more chinups. Thur - good workout; squat felt a bit heavier than on Monday but my form was good. Fri - didn’t feel great. Sat - OHP was heavy; only managed 3 sets; didn’t feel strong overall. Sun - good run. Recap - good week.
11.20 Cardio run: 2m
11.19 Upper run: 2m • BB OH press: 165x7x4 • DB row-sngl: 100x15x4 • DB OH press: 52x20x3
11.18
11.17 Lower run: 2m • SSB squat: 185x12x4, 160x12x3 • SSB lunge: 110x20x3
11.16 Upper run: 1m • DB OH press: 75x8x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 250x20x3
11.15 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
11.14
Mon - rest. Tue - good workout. Wed - OHP was heavy and form was suboptimal; pull felt strong. Thur - squat was moderate with good form. Fri - rest. Sat - felt strong; OHP was moderate/heavy with good form; first time doing 7 reps with 165. Sun - good run. Recap - good week with 4 solid workouts.
11.13
11.12 Upper run: 2m • BB OH press: 155x8x4 • DB row-sngl: 100x15x4
11.11 Lower run: 2m • SSB squat: 200x10x4, 160x12x3
11.10
11.09
11.08
11.07 Flex run: 2m • skull crushers: 95x15x4 • lat raise: 30x15x4 • BB curl-rvs: 85x12x4
Mon - good home workout. Tue/Wed - rest and dealing with a cold. Thur - worked in WS all day. Fri - squat was heavy; form was good but not as good as it was on the back down sets. Sat - OHP was moderate/heavy; first time doing 8 reps with 155; probably could’ve gone for 9. Sun - rest. Recap - poor week with only 3 workouts, but on the plus side, OHP is feeling great.
11.06 Upper BB OH press: 160x6x4 • DB row-sngl: 100x15x4
11.05
11.04 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
11.03
11.02 Upper run: 1m • DB OH press-sngl: 80x10x4 • DB row-sngl: 100x15x4
11.01 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
10.31 Cardio run: 5m
Mon - lake run with Luka; need to get a second battery for his ebike. Tue - good workout; felt surprisingly strong. Wed - OHP felt really strong and form was good; new PR. Thur - rest. Fri - good workout. Sat - worked in WS all day. Sun - OHP was moderate/heavy; felt strong. Recap - good week; only 4 workouts but they were all solid.
10.30 Cardio run: 2m
10.29
10.28 Flex run: 2m • skull crushers: 95x12x4 • BB curl: 95x12x4 • BB curl-rvs: 75x12x4 • lat raise: 25x15x4
10.27 Upper BB OH press: 170x5x4 • lat pulldown: 160x12x4 • tri push/extn: 20x4 • machine row: 250x15x4
10.27 Lower run: 2m • SSB squat: 195x10x4, 160x12x3 • SSB lunge: 110x20x3
10.26
10.25
10.24
Mon/Tue/Wed - rest. Thur - doubled up; squat was moderate heavy with good form; go up in weight next week; OHP was heavy; stick with 170 for now. Fri - first time doing underhand curls in close to a year; go up in weight on lat raise. Sat - rest. Sun - good run. Recap - mediocre week; underhand BB curl doesn’t seem to agree with my shoulders; stick to reverse grip curls and chinups for now.
10.23 Flex run: 1m • skull crushers: 90x15x4 • BB curl-rvs: 80x12x4 • lat raise: 15x4 • face pulls: 20x4
10.22 Lower run: 2m • SSB squat: 195x10x4, 160x12x3 • SSB lunge-rvs: 110x20x3 • burpees: 75
10.21 Upper run: 1m • DB OH press: 75x8x4 • lat pulldown: 160x12x4 • tri push/extn: 20x3 • machine row: 250x15x3
10.20
10.19 Cardio run: 2m
10.18 Flex run: 1m • skull crushers: 90x12x4 • BB curl-rvs: 80x12x3 • lat raise: 15x3 • face pulls: 20x4
10.17 Upper run: 1m • BB OH press: 165x5x4 • lat pulldown: 160x12x4 • tri push/extn: 20x3 • machine row: 250x15x3
Mon - didn’t feel great but still had a decent workout; OHP was moderate/heavy; did 6 reps on the last set again. Tue - skull crushers felt heavy. Wed - good run. Thur - rest. Fri - good workout; OHP was moderate/heavy; only the second time doing DB OH press with double 75s. Sat - good workout; squat was moderate/heavy. Sun - felt strong. Recap - good week; add pullups/chinups and BB curl back into the program.
10.16 Flex SSB squat: 190x10x4, 160x12x3 • SSB lunge: 110x20x3
10.15 Upper
10.14 Lower run: 2m
10.13 Flex run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
10.12 Upper
10.11 Lower
10.10 Flex run: 2m • skull crushers: 95x12x4 • BB curl-rvs: 85x12x4 • lat raise: 25x15x4
Week-3: Mon - good home workout; skull crushers felt strong. Tue/Wed - rest. Thur - good workout; did a 4 min interval instead of the usual 5. Sat - rest. Sun - legs felt strong; go up in weight next week. Recap - poor week with only 3 workouts.
10.09 Upper run: 1m • BB OH press: 165x5x4 • lat pulldown: 160x12x4 • tri push/extn: 20x4 • machine row: 250x15x4
10.08 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 50x20x3
10.07 Flex
10.06 Upper DB OH press-sngl: 80x7x4 • DB row-sngl: 100x15x4
10.05 Lower run: 2m • SSB squat: 190x8x4, 160x12x3 • SSB lunge: 110x20x3
10.04 Flex run: 1m • skull crushers: 90x12x4 • BB curl-rvs: 90x10x1 • lat raise: 15x4 • face pulls: 20x4
10.03 Upper run: 1m • BB OH press: 155x7x4 • lat pulldown: 160x15x4 • tri push/extn: 20x3 • machine row: 235x15x3
Week-2: Mon - good workout; OHP felt strong. Tue - hurt my right ring finger at the base on curls; otherwise a good workout. Wed - squat was moderate heavy; no back pain but legs are still sore from last Saturday. Thur - OHP felt strong but didn’t feel great overall. Fri - rest. Sat - good workout; felt strong. Sun - OHP was moderate/heavy; first time repping 165; did 6 on the last set. Recap - good week; I’m finally healthy and injury free.
10.02 Lower
10.01 Flex SSB squat: 185x10x4, 160x12x3, 135x15x3
09.30 Upper
09.29 Lower
09.28 Flex
09.27 Upper
09.26 Lower
Week-1: Mon/Tue/Wed/Thur/Fri - rest due to travel and having a cold. Sat - first time squatting since my back injury in August; it felt great without any pain; major DOMS well into next Tuesday. Sun - rest. Recap - poor week.
09.25 Flex BB OH press-ntrl: 135x8x4 • DB row-sngl: 100x15x4 • skull crushers: 90x12x4 • DB curl-rvs: 90x10x4 • lat raise: 20x20x4
09.24 Upper run: 5m
09.23 Lower run: 1m • DB lunge: 60x20x2 • back extn: 80x12x2
09.22 Flex run: 1m • skull crushers: 90x10x4
09.21 Upper run: 1m • BB OH press: 155x7x4 • machine row: 220x20x3 • tri pushdown: 20x3
09.20 Lower run: 1m • leg press: 400x15x3 • back extn: 70x15x3 • DB lunge-rvs: 50x20x2
09.19 Flex
Week-3: Mon - rest. Tue - felt crappy, I think I’m coming down with something; still had a decent workout though. Wed - felt better; OHP felt strong; first time doing sets with 155; go for 8 reps next time. Thur - was short on time so only got one movement in. Fri - was again short on time so only got 2 sets in. Sat - ran at the lake @ 7:35 pace; was tired all day long after. Sun - OHP was light/moderate; go for 10 reps or go up in weight; skull crushers felt strong. Recap - decent week overall.
09.18 Upper
09.17 Lower run: 5m
09.16 Flex run: 1m • skull crushers: 80x12x4 • BB curl-rvs: 80x12x4 • lat raise: 15x4 • face pulls: 20x4
09.15 Upper DB OH press-sngl: 80x7x4 • DB row-sngl: 100x15x4 • chinups: 10x4
09.14 Lower run: 1m • DB lunge: 60x20x4 • back extn: 80x12x4
09.13 Flex skull crushers: 80x12x4 • BB curl-rvs: 80x12x4 • lat raise: 15x4
09.12 Upper run: 2m
Week-2: Mon - run only. Tue - go up in weight on skull crushers. Wed - leg press machine is broken; no pain on back extn; should be able to start squatting again next week. Thur - good workout; chinups were heavy after DB row. Fri - didn’t feel great in the AM; back is hurting again. Sat - lake run with Luka. Sun - rest. Recap - decent week with 4 good workouts plus 2 outdoor runs.
09.11 Flex run: 1m • skull crushers: 80x12x4 • BB curl-rvs: 80x10x4 • lat raise: 15x4 • face pulls: 20x4
09.10 Upper run: 1m • BB OH press: 145x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
09.10 Lower run: 1m • leg press: 400x15x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
09.07 Flex run: 2m
09.06 Upper DB OH press: 70x10x4 • pullups/chinups: 10x4 • tri push/extn: 20x4
09.06 Lower run: 1m • leg press: 400x15x4 • back extn: 70x10x4 • DB lunge: 50x20x3
Week-1: Mon - rest. Tue - doubled up; back is still slightly sore but extensions didn’t aggravate it; OHP was heavier than usual and so were the pullups. Wed - felt good to run outdoors. Thur/Fri - rest. Sat - doubled up; OHP was heavy but I kept good form and didn’t have any shoulder pain. Sun - good workout. Recap - good week; it feels good to get back in the routine; both back and shoulder are feeling better.
09.04 Upper
09.03 Lower
09.02 Flex
09.01 Upper
08.31 Lower
08.30 Flex
08.29 Upper
Mon/Tue/Wed/Thur/Fri/Sat/Sun - rest. Recap - back was sore all week; couldn’t get any workouts in at Terranea.
08.28 Upper
08.27 Lower
08.26 Flex
08.25 Upper
08.24 Lower SSB squat: 210x8x1
08.23 Flex run: 1m • skull crushers: 90x10x4 • BB curl-rvs: 70x12x4 • tri push/extn: 20x4
08.22 Upper run: 1m • BB OH press: 145x10x4 • lat pulldown: 155x15x4
Week-2: Mon - OHP was moderate; time to go up in weight; slight right shoulder and elbow pain. Tue - good workout. Wed - hurt my lower back. Thur/Fri/Sat/Sun - rest. Recap - poor week due to injury and travel.
08.21 Lower run: 1m • leg press: 400x10x4 • DB lunge: 50x20x3
08.20 Flex
08.19 Upper run: 1m • DB OH press: 50x20x4 • pullups: 10x5
08.18 Lower run: 1m • leg press: 400x15x4 • back extn: 90x10x4 • DB lunge-rvs: 50x20x3
08.17 Flex run: 1m • BB OH press: 145x10x4 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x3
08.16 Upper
08.15 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x2
Week-1: Mon - good workout; felt good to be back at the gym. Tue - rest. Wed - shoulders and the right elbow were sore so I skipped bench; OHP was moderate/heavy; right shoulder and elbow were a bit sore in the beginning but got better over time. Thur - good workout; first time doing 90 on back extn. Fri - OH press was moderate/heavy. Sat - rest. Sun - hotel gym leg press machine is much heavier than my home gym machine. Recap - decent week considering 3 days of travel.
08.14 Upper
08.13 Lower bench press: 185x10x4, 155x20x2 • BB OH press: 135x10x4, 115x12x2
08.12 Flex SSB squat: 210x8x4, 160x15x3
08.11 Upper
08.10 Lower
08.09 Flex
08.08 Upper bench press: 185x10x4 • BB OH press: 145x10x4 • DB row-sngl: 100x15x4
Week-2: Mon - bench was light/moderate; OH press was moderate; no elbow pain on either but a slight shoulder ache afterwards. Tue/Wed/Thur - rest in San Jose. Fri - squat was moderate/heavy; form was decent but ROM wasn’t quite as full as on the volume sets. Sat - bench was light/moderate; tried a narrower grip which was easier on the shoulders; OHP was moderate/heavy; shoulders were tired from the bench. Sun - rest. Recap - poor week hampered by travel with only 3 workouts.
08.07 Lower
08.06 Flex BB curl-rvs: 75x12x4 • lat raise: 25x15x4
08.06 Upper bench press: 185x10x4 • BB OH press-ntrl: 135x10x4 • DB row-sngl: 100x15x4
08.04 Lower SSB squat: 200x8x4, 160x15x2
08.03 Flex skull crushers: 85x15x4 • BB curl-rvs: 75x12x4 • lat raise: 25x15x4
08.03 Upper DB OH press: 70x10x4 • bench press: 165x10x4 • pullups-wtd: 25x8x3
08.03 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
Week-1: Mon/Tue - rest. Wed - tripled up; OHP was moderate with good form; bench was light but a bit heavier than last week. Thur - squat was moderate. Fri - rest. Sat - doubled up; woke up with a slight pain in the right elbow; felt it on bench in the bottom position and a bit less on OHP, but surprisingly not on curl or lat raise; decided to go up in weight on bench and it was still light; OHP was moderate; did row instead of chinups to save the elbow. Sun - rest. Recap - mediocre week with only 3 sessions.
07.31 Flex skull crushers: 85x15x3 • BB curl-rvs: 75x12x3 • lat raise: 20x20x3
07.31 Upper bench press: 165x10x4 • BB OH press: 145x10x4 • chinups-wtd: 30x8x4
07.29 Lower SSB squat: 200x8x4, 160x15x3, 130x15x2
07.28 Flex
07.27 Upper pushups: 20x10
07.26 Lower SSB squat: 185x10x5, 160x15x3
07.26 Flex skull crushers: 75x15x4 • BB curl-rvs: 75x12x4 • lat raise: 15x3
Week-3: Mon - rest. Tue - doubled up on Flex and Lower; squat was moderate. Wed - first time doing pushups since January; slight soreness the next day but no shoulder pain. Thur - rest. Fri - felt strong in the AM so decided to go up in weight on squat; it was still only moderate in weight with good form. Sat - rest. Sun - doubled up on Upper and Flex; bench was light with a focus on good form; OHP was moderate/heavy with good form. Recap - OK week; only 4 sessions due to travel but they were all quality; stick with this program for now.
07.24 Upper bench press: 155x12x4 • BB OH press: 145x10x4 • chinups-wtd: 30x8x4
07.23 Lower SSB squat: 185x10x5, 160x15x3, 110x20x2
07.22 Flex
07.21 Upper
07.20 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4
07.19 Flex run: 1m • skull crushers: 70x15x4 • BB curl-rvs: 70x12x4 • tri push/extn: 20x4 • face pulls: 20x4
07.18 Upper run: 1m • bench press: 155x10x4 • DB OH press: 70x10x4 • chinups-wtd: 25x8x4
Week-2: Mon - bench was light; no shoulder pain; OH press was moderate/heavy. Tue - good workout; no elbow pain. Wed - leg press was lighter than usual. Thur/Fri - rest in Vegas. Sat - squat was moderate with good form. Sun - bench was light so I upped the reps; go up in weight next week; OHP was moderate/heavy with good form. Recap - solid week; missed two sessions mid-week but finished strong; it feels great to be benching again.
07.17 Lower SSB squat: 185x10x5, 160x15x3, 135x15x3
07.16 Flex run: 1m • bench press: 155x10x4 • skull crushers: 50x15x4 • face pull: 20x4 • lat raise: 20x4
07.15 Upper
07.14 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge-rvs: 55x20x3
07.13 Flex run: 1m • skull crushers + close grip BP: 80x12x3 + 80x30x3 • BB curl-rvs: 70x12x3 • face pulls: 20x3
07.12 Upper run: 1m • DB OH press: 70x10x4 • pullups-wtd: 25x8x4 • tri push/extn: 20x4
07.11 Lower run: 1m • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 55x20x3
Week-1: Mon - starting a new 3 week program to spread out different movements more evenly; good workout. Tue - OHP was moderate/heavy; go up to 75 next week and finish with a back down volume set. Wed - didn’t feel great so only did 3 sets. Thur - good workout. Fri - rest. Sat - first time doing bench since January; weight was moderate; no pain so add it to the program; slight ache in the right elbow so I went light on SC and skipped reverse curl. Sun - squat was moderate/heavy with good form; slight ache in the right ankle. Recap - another good week with 6 solid sessions.
07.10 Flex skull crushers + close grip BP: 80x12x4 + 80x30x4 • BB curl-rvs: 75x12x4 • lat raise: 20x4
07.09 Lower-3 SSB squat: 195x10x4
07.08 Upper-2 elliptical: 5 min • BB OH press: 150x10x4 • pullups-wtd: 25x8x4
07.07 Flex run: 1m • skull crushers + close grip BP: 80x12x4 + 80x30x4 • BB curl-rvs: 70x12x4 • face pulls: 20x4
07.06 Lower-2 elliptical: 5 min • leg press: 400x15x4 • back extn: 80x12x4 • DB lunge: 50x20x4
07.05 Upper-1 elliptical: 5 min • DB OH press: 70x10x4 • chinups-wtd: 25x8x4 • tri push/extn: 20x4
07.04 Lower-1
Mon - rest. Tue - didn’t feel great but had a decent workout; focused on good form on OHP and chinups. Wed - good workout; new leg press machine; go up to 55 on DB lunge. Thur - skull crushers are starting to feel better. Fri - OHP was moderate/heavy with good form; a big lighter than last week; ROM still has some room for improvement. Sat - didn’t feel strong late in the evening. Sun - felt strong in the morning and had a good workout. Recap - good week with 6 solid sessions.
07.03 Flex
07.02 Lower-3 SSB squat: 190x10x5
07.01 Upper-2 BB OH press: 150x10x4 • chinups-wtd: 30x8x5
06.30 Flex elliptical: 5 min • skull crushers + close grip BP: 75x12x4 + 75x30x4 • BB curl-rvs: 70x12x4 • face pulls: 20x4
06.29 Lower-2 elliptical: 5 min • DB lunge-rvs: 55x20x4 • back extn: 80x12x4 • leg extn: 15x4 • leg curl: 15x4
06.28 Upper-1 elliptical: 5 min • DB OH press: 70x10x4 • pullups-wtd: 30x8x5 • tri push/extn: 20x4
06.27 Lower-1 elliptical: 5 min • DB lunge: 55x20x4 • back extn: 80x12x4 • leg extn: 15x4 • leg curl: 15x4
Mon - still no leg press machine but otherwise had a good workout. Tue - OHP felt strong, lighter than the last couple of weeks; try 75s for 7-8 reps next week. Wed - good workout; felt strong; on back extn go up in weight or reps next week. Thur - very light workout overall but still got a good pump. Fri - OHP was moderate/heavy with good form. Sat - didn’t feel great in the morning but kept good form; go up to 195 next week. Sun - rest. Recap - good week.
06.26 Flex BB OH press: 145x10x4 • chinups-wtd: 30x8x5 • skull crushers: 70x12x3 • BB curl-rvs: 70x12x3
06.25 Combo SSB squat: 190x10x5 • SSB lunge-rvs 110x20x3
06.24 Flex
06.23 Lower-2
06.22 Upper-2 DB lunge: 55x20x4 • back extn: 70x15x4 • leg extn: 15x4 • leg curl: 15x4
06.21 Upper-1 run: 1m • DB OH press: 70x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
06.20 Lower-1
Mon - rest. Tue - OH press was moderate/heavy; felt a bit lighter than last week. Wed - pulled the right calf muscle during the run; leg press machine was MIA; none of the movements aggravated the injury; decent workout but felt light overall. Thur/Fri - rest. Sat - squat was moderate/heavy with good form; stick with 190 next week. Sun - OH press was moderate/heavy; didn’t feel the strongest in the morning; chinups were moderate. Recap - decent week with four good workouts.
06.19 Flex BB OH press: 145x10x4 • chinups-wtd: 30x8x5 • skull crushers: 65x12x3 • BB curl-rvs: 65x15x3 • lat raise: 15x20x3
06.18 Combo
06.17 Flex
06.16 Lower-2 run: 1m • leg press: 250x12x4 • back extn: 80x10x4 • DB lunge-rvs: 50x20x3
06.15 Upper-2 run: 1m • pullups: 10x3 • chinups: 10x3 • lat raise: 20x4 • face pulls: 20x4
06.14 Upper-1 run: 1m • DB OH press: 70x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
06.13 Lower-1 run: 1m • leg press: 235x15x4 • back extn: 70x15x4 • DB lunge: 50x20x3
Mon - good workout; went in the evening for a change. Tue - OH press was moderate/heavy. Wed - didn’t feel great after sleeping poorly the night before. Thur - good workout; go up to 12 reps on back extn next week. Fri/Sat - rest. Sun - OH press was moderate/heavy; chinups were moderate; not sure if skull crushers are worthwhile. Recap - good week.
06.12 Flex
06.11 Combo SSB squat: 180x10x5 • BB OH press: 145x10x4
06.10 Flex
06.09 Lower-2 run: 1m • leg press: 235x15x3 • back extn: 70x15x3 • DB lunge-rvs: 50x20x2
06.08 Flex run: 1m • pullups: 10x4 • chinups: 10x4 • face pulls: 20x4
06.07 Upper-1 run: 1m • DB OH press: 70x10x4 • lat pulldown: 160x15x4 • tri push/extn: 20x4 • machine row: 220x15x4
06.06 Lower-1 run: 1m • leg press: 250x12x4 • back extn: 80x10x4 • DB lunge: 50x20x3
Mon - leg press was heavy; work up to 15 reps; first time doing 80 lbs on back extn; no back pain. Tue - OH press started out moderate and then heavy towards the end; lat pulldown felt strong. Wed - pullups were moderate; did them on a 5 min interval. Thur - good workout but was a bit short on time so I had to cut it a little short. Fri - rest. Sat - squat was light/moderate; OH press was moderate/heavy with good form. Sun - rest. Recap - good week; both squat and OH press keep progressing.
06.05 Flex
06.04 Flex SSB squat: 160x12x12
06.03 Upper-2 BB OH press: 135x10x4 • DB row-sngl: 100x15x4 • BB curl-rvs: 75x12x3 • lat raise: 15x20x3
06.02 Lower-2 run: 1m • leg press: 235x15x4 • back extn: 70x15x4 • DB lunge-rvs: 50x20x3
06.01 Flex run: 1m • DB OH press: 70x10x4 • lat pulldown: 145x15x4 • tri push: 20x4 • machine row: 220x15x4
05.31 Upper-1 run: 1m • leg press: 235x15x4 • back extn: 70x15x4 • DB lunge: 50x20x3
05.30 Lower-1
Mon - rest. Tue - didn’t feel strong but had a solid workout; back seems to be recovered. Wed - good workout; OH press felt strong. Thur - good workout; go back up to 250 next week. Fri - OH press was light/moderate with good form; much lighter than last week; go up to 145 next week. Sat - squat was light but wanted to feel out my back and focused on good form; no pain so go up to 180 next week. Sun - rest. Recap - solid week; continuing to make progress.
05.29 Flex
05.28 Flex BB OH press: 135x10x4 • BB curl-rvs: 75x12x4 • lat raise: 15x20x4
05.27 Upper-2
05.26 Lower-2 run: 1m • leg press: 15x4 • DB lunge-rvs: 45x20x3 • pullups: 10x10 • lat raise: 20x3
05.25 Flex
05.24 Upper-1 run: 1m • DB OH press-std: 50x20x4 • pullups: 10x3 • chinups: 10x2 • tri push/extn: 20x4
05.23 Lower-1 run: 1m • leg press: 12x4 • DB lunge: 50x20x3
Mon - worked out at the hotel gym; lower back still hurt a bit so I skipped the back extension. Tue - didn’t feel great after sleeping poorly but still had a decent workout. Wed - rest. Thur - neutral pullups felt really good. Fri - rest. Sat - OH press first set was light and the last set was heavy; try alternating intensity and volume. Sun - rest. Recap - mediocre week with only 4 workouts.
05.22 Flex SSB squat: 225x7x3 • BB OH press: 135x10x3 • chinups-wtd: 25x8x5
05.21 Flex
05.20 Upper-2
05.19 Lower-2 run: 1m • leg press: 250x12x4 • back extn: 70x15x4 • DB lunge-rvs: 50x20x3
05.18 Flex run: 1m • pullups: 10x4 • chinups: 10x3 • lat raise: 20x4 • face pulls: 15x4
05.17 Upper-1 run: 1m • DB OH press: 75x8x4 • lat pulldown: 160x12x4 • tri push/extn: 20x4 • machine row: 220x15x4
05.16 Lower-1 run: 1m • leg press: 250x12x4 • back extn: 70x15x4 • DB lunge: 50x20x3
Mon - first time doing 250 on the leg press; work up to 15 reps and then go up in weight; go up in weight on back extn next week. Tue - OH press was heavy, especially the last two sets; first time doing double 75s. Wed - didn’t feel great but still got 7 sets of pullups/chinups in; goal is 10. Thur - good workout. Fri/Sat - rest. Sun - squat was heavy and my form was subpar; OH press was moderate; chinups were moderate. Recap - solid week; 5th straight week with 5 good workouts.
05.15 Flex BB OH press: 125x10x3 • BB OH press-ntrl: 115x10x3 • BB curl-rvs: 75x12x3 • lat raise: 20x3
05.14 Flex
05.13 Upper-2
05.12 Lower-2 run: 1m • leg press: 235x15x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
05.11 Flex run: 1m • pullups: 10x3 • chinups: 10x3 • lat raise: 15x4 • face pulls: 15x4
05.10 Upper-1 run: 1m • DB OH press: 70x10x4 • lat pulldown: 145x15x4 • tri push/extn: 15x4 • machine row: 220x15x4
05.09 Lower-1 run: 1m • leg press: 235x15x4 • back extn: 70x12x4 • DB lunge: 50x20x3
Mon - leg press was moderate/heavy; go up in weight next week; back extension keeps feeling better. Tue - OH press was heavy with good form; first time doing double 70s. Wed - didn’t feel great but got through it. Thur - leg press was moderate/heavy again; good workout overall. Fri/Sat - rest. Sun - pronated grip OH press was light; go up to 135 next week; neutral grip OH press was heavy; stay at 115 for now. Recap - another solid week with 5 good workouts, but I need to fit in at least one more session per week.
05.08 Flex BB OH press-ntrl: 115x10x4 • DB row-sngl: 100x15x4 • lat raise: 20x4
05.07 Flex
05.06 Upper-2
05.05 Lower-2 run: 1m • leg press: 12x4 • back extn: 70x12x4 • DB lunge-rvs: 50x20x3
05.04 Flex pullups/chinups: 10x5 • lat raise: 15x4 • rear delt machine: 15x4
05.03 Upper-1 run: 1m • DB OH press-sngl: 80x7x3 • lat pulldown: 15x3 • tri pushdown: 15x3 • rear delt machine: 15x3
05.02 Lower-1 run: 1m • leg press: 12x4 • back extn: 70x10x4 • DB lunge: 45x20x3
Mon - good workout; go up to 50 on DB lunge. Tue - slept poorly and didn’t feel strong. Wed - got a good pump. Thur - legs felt stronger than on Monday; last workout at the MTV gym. Fri/Sat - rest. Sun - first time doing BB OH press since January; focused on good form and full ROM; go up to 12 reps next week; DB row felt strong. Recap - solid week.
05.01 Flex run: 1m • DB OH press: 65x10x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • rear delt machine: 15x4
04.30 Flex
04.29 Upper-2
04.28 Lower-2 run: 1m • leg press: 250x10x4 • back extn: 70x10x4 • DB lunge: 45x20x3
04.27 Flex pullups/chinups: 10x3 • lat raise: 15x3
04.26 Upper-1 run: 1m • DB OH press-sngl: 80x7x4 • lat pulldown: 145x15x4 • tri pushdown: 15x4 • machine row: 220x15x4
04.25 Lower-1 run: 1m • leg press: 235x15x4 • back extn: 45x15x4 • DB lunge: 45x20x3
Mon - good workout. Tue - OH press felt strong; go up in weight or reps next week. Wed - was short on time. Thur - leg press felt strong; go up to 12 reps next week. Fri/Sat - rest. Sun - worked out at the MTV gym. Recap - another decent week with four good workouts and one mediocre one.
04.24 Flex chinups: 10x15
04.23 Flex
04.22 Upper-2 DB OH press-sngl: 80x7x4 • DB row-sngl: 100x30x4 • DB OH press: 52x15x4
04.21 Lower-2
04.20 Flex run: 1m • pullups/chinups: 10x6 • lat raise: 15x4
04.19 Upper-1 run: 1m • DB OH press: 50x20x3 • lat pulldown: 15x3 • tri pushdown: 15x3 • machine row: 15x3
04.18 Lower-1 run: 1m • leg press: 15x4 • leg extn: 15x4 • leg curl: 15x4
04.17 Flex
04.16 Flex
04.15 Upper-2
04.14 Lower-2
04.13 Flex run: 1m • pullups/chinups: 10x5 • lat raise: 15x4
04.12 Upper-1 run: 1m • DB OH press-sngl: 80x7x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
04.11 Lower-1 run: 1m • leg press: 235x15x4 • back extn: 45x15x4 • DB lunge: 45x20x3
04.10 Flex run: 2m • pullups: 10x3
04.09 Flex SSB squat: 210x7x4, 160x12x3 • hip thrust: 185x15x3
04.08 Upper-2 run: 1m • DB OH press: 65x10x4 • lat pulldown: 12x4 • tri pushdown: 15x4 • machine row: 15x4
04.07 Lower-2 run: 1m • leg press: 235x15x3 • back extn: 45x15x3 • DB lunge-rvs: 40x20x3
04.06 Flex run: 1m • pullups: 10x5 • DB shrug: 90x15x5
04.05 Upper-1 run: 1m • DB OH press-sngl: 80x7x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
04.04 Lower-1 run: 1m • leg press: 235x15x4 • back extn: 45x15x4 • DB lunge: 40x20x4
04.03 Rest chinups: 10x5 • DB shrug: 90x15x5
04.02 Flex run: 1 mile • DB OH press: 65x10x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
04.01 Upper-2 run: 1 mile • back squat: 205x10x3 • leg press: 220x15x3 • back extn: 35x15x3 • DB lunge-rvs: 40x20x3
03.31 Lower-2
03.30 Flex run: 1.5 miles • armwrestling
03.29 Upper-1 run: 1 mile • DB OH press: 70x8x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
03.28 Lower-1 run: 1 mile • leg press: 220x15x3 • back extn: 35x15x3 • DB lunge: 40x30x3
03.27 Rest DB OH press-sngl: 80x5x4 • DB row-sngl: 100x30x4 • BB curl-rvs: 55x15x3 • DB OH press: 52x15x3
03.26 Flex run: 1 mile • deadlift: 235x8x4 • hip thrust: 185x15x4 • back extn: 35x15x4
03.25 Upper-2 DB lunge: 40x30x3 • DB lunge-rvs: 40x20x3
03.24 Lower-2 DB OH press-sngl: 80x10x4 • DB row-sngl: 100x30x4 • DB OH press: 52x15x3
03.23 Flex run: 1 mile • leg press: 220x15x3 • leg extn: 15x3 • leg curl: 15x3 • back extn: 35x15x3
03.22 Upper-1
03.21 Lower-1
03.20 Rest
03.19 Flex
03.18 Upper-2 DB OH press-sngl: 80x5x4 • DB row-sngl: 80x40x4 • DB OH press: 52x15x3
03.17 Lower-2 SSB squat: 210x6x4, 160x12x3 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3
03.16 Flex
03.15 Upper-1 run: 1 mile @ 6:15 pace • DB OH press: 65x10x4 • lat pulldown: 15x4 • tri pushdown: 15x4 • machine row: 15x4
03.14 Lower-1 run: 1 mile @ 6:15 pace • leg press: 220x15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 35x15x4
03.13 Rest
03.12 Flex
03.11 Upper-2
03.10 Lower-2 run: 1 mile @ 6:15 pace • DB OH press: 60x12x4 • lat pulldown: 15x4 • tri pushdown: 15x4
03.09 Flex
03.08 Upper-1 run: 1 mile @ 6:15 pace • DB OH press: 55x15x4 • DB row-sngl: 90x15x4 • tri pushdown: 15x4
03.07 Lower-1 run: 1 mile @ 6:15 pace • leg press: 15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 35x15x4
03.06 Rest
03.05 Flex
03.04 Upper-2 run: 1 mile @ 6:15 pace • DB OH press: 30x30,35x25,40x20,45x15,40x20,35x25,30x30 • DB row-sngl: 90x15x4 • tri pushdown: 20x4
03.03 Lower-2
03.02 Flex run: 1 mile @ 6:15 pace • leg press: 15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 25x15x4
03.01 Upper-1 run: 1 mile @ 6:15 pace • DB OH press: 20x40,25x35,30x30,35x24,30x30,25x35,20x40 • DB row-sngl: 75x40x4
02.28 Lower-1 run: 1 mile @ 6:15 pace • DB lunge: 40x30x3 • DB lunge-rvs: 40x20x3
02.27 Rest run: 2 mile @ 6:30 pace • DB OH press: light
02.26 Flex SSB squat: 210x6x4, 180x10x2, 160x12x2
02.25 Upper-2 run: 1 mile @ 6:30 pace • strt arm pulldown: 20x4 • tri pushdown: 12x4 • BB curl-rvs: 45x15x4
02.24 Lower-2
02.23 Flex run: 2 miles @ 6:45 pace • shoulder mobility/rehab
02.22 Upper-1 run: 1 mile @ 7:00 pace • strt arm pulldown: 15x4 • tri pushdown: 15x4 • BB curl-rvs: 45x15x4
02.21 Lower-1 run: 2 miles - sprints • leg press: 175x15x4 • leg extn: 15x4 • leg curl: 15x4 • back extn: 25x15x4
02.20 Rest
02.19 Flex
02.18 Upper-2 elliptical: 15 min • SSB squat: 210x5x4 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3 • BB curl-rvs: 45x15x4
02.17 Lower-2
02.16 Flex elliptical: 15 min
02.15 Upper-1 elliptical: 20 min • strt arm pulldown: 15x8
02.14 Lower-1
02.13 Rest hip thrust: 135x15x5 • good morning: 60x12x5
02.12 Flex
02.11 Upper-2
02.10 Lower-2 SSB squat: 210x5x4, 160x10x3 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3
02.09 Flex
02.08 Upper-1
02.07 Lower-1 SSB squat: 180x8x4, 130x15x3 • SSB lunge: 80x20x3 • SSB lunge-rvs: 80x20x3
02.06 Rest
02.05 Flex
02.04 Upper-2
02.03 Lower-2 run: 2 miles @ 6:45 pace (trdml) • goblet squat: 75x20x3 • DB lunge: 40x20x3 • DB lunge-rvs: 40x20x3
02.02 Flex run: 2 miles @ 6:30 pace (trdml)
02.01 Upper-1 run: 2 miles @ 7:00 pace (trdml) • DB OH press: 65x10x3 • DB row-sngl: 75x20x3
01.31 Lower-1 run: 2 miles @ 7:00 pace (trdml) • DB squat: 130x12x4 • DB lunge: 40x20x3
01.30 Rest
01.29 Flex
01.28 Upper-2 bench press: 170x8x4 • BB OH press: 135x8x3 • chinups: 10x3
01.27 Lower-2 goblet squat: 100x15x4 • DB lunge: 40x20x3
01.26 Flex elliptical: 15 min • cable fly: 15x4
01.25 Upper-1 DB OH press-sngl: 80x5x4 • DB row-sngl: 80x15x4 • DB OH press: 52x15x3
01.24 Lower-1 SSB squat: 160x10x4 • goblet squat: 90x15x4
01.23 Rest elliptical: 15 min • deadlift: 275x5x2
01.22 Flex run: 2 miles
01.21 Upper-2 bench press: 165x8x4 • chinups: 10x3 • lat raise: 15x20x3
01.20 Lower-2 goblet squat: 90x15x4 • DB OH press-sngl: 80x5x3
01.19 Flex
01.18 Upper-1 DB OH press: 45x15x4 • DB row-sngl: 80x15x4
01.17 Lower-1 back squat: 185x8x3 • goblet squat: 80x15x3
01.16 Rest
01.15 Flex
01.14 Upper-2
01.13 Lower-2
01.12 Flex
01.11 Upper-1
01.10 Lower-1
01.09 Rest
01.08 Flex
01.07 Upper-2
01.06 Lower-2
01.05 Flex pushups: 20x10
01.04 Upper-1 bench press: 135x12x4 • pullups-OH: 10x3
01.03 Lower-1 back squat: 195x10x4 • goblet squat: 90x20x3
01.02 Upper-3 BB OH press-ntrl: 135x10x3 • DB row-sngl: 90x15x3 • DB OH press: 52x18x3 • chinups: 10x5
01.01 Rest
12.31 Lower-2 run: 2 miles - sprints • back squat: 195x10x4 • goblet squat: 90x20x3
12.30 Upper-2 run: 2 miles - sprints • pullups-ntrl: 12x4 • Arnold press: 50x15x4 • tri pushdown: 25x3 • face pull: 25x3
12.29 Rest
12.28 Lower-1 run: 2 miles - sprints • goblet squat: 90x20x4
12.27 Upper-1 run: 2 miles - sprints • pullups-ntrl: 10x10 • pushups: 20x5
12.26 Upper-3 DB OH press: 52x18x3 • DB row-sngl: 90x15x4
12.26 Lower-3 run: 2 miles - sprints • DB squat-wtd: 165x12x3 • goblet squat: 90x20x2
12.24 Upper-2 rest
12.23 Rest
12.22 Lower-2 rest
12.21 Upper-1 BB OH press: 135x10x4 • DB row-sngl: 90x24x3
12.21 Lower-1 back squat: 195x8x4
12.19 Upper-3 rest
12.18 Lower-3 BB OH press-ntrl: 135x10x3 • DB row-sngl: 90x24x3 • DB OH press: 52x15x3 • chinups: 10x3
12.17 Upper-2 rest
12.16 Rest
12.15 Lower-2 back squat: 215x8x4
12.14 Upper-1 elliptical: 15 min • DB OH press-std: 50x20x5 • pullups-ntrl: 10x5
12.13 Lower-1 elliptical: 15 min • DB squat: 100x20x4
12.12 Flex rest
12.11 Lower-3 rest
12.10 Upper-2 run: 2 miles - sprints • BB OH press: 135x10x3 • DB row-sngl: 90x24x3 • DB OH press: 52x15x3 • pullups-ntrl: 10x3
12.09 Lower-2 elliptical: 15 min • DB squat: 100x20x4
12.08 Rest
12.07 Upper-1 elliptical: 15 min • DB OH press: 52x17x4 • DB row-sngl: 90x24x4
12.06 Lower-1 run: 2 miles - sprints • back squat: 215x8x4 • RDL: 185x8x4
12.05 Flex
12.04 Lower-3
12.03 Rest
12.02 Upper-2 run: 2 miles @ 6:45 pace (trdml) • DB OH press: 65x10x4 • DB row-sngl: 75x40x4
12.01 Lower-2 run: 2 miles @ 6:45 pace (trdml)
11.30 Upper-1 run: 2 miles @ 7:00 pace (trdml) • DB OH press: 65x10x4 • DB row-sngl: 75x40x4
11.29 Lower-1 run: 2 miles @ 7:00 pace (trdml) • DB squat: 110x15x4 • DB lunge-rvs: 45x20x3
11.28 Flex
11.27 Lower-3 run: 2 miles - sprints
11.26 Rest elliptical: 15 min
11.25 Upper-2
11.24 Lower-2 run: 2 miles - sprints
11.23 Upper-1
11.22 Lower-1
11.21 Lower-3 run: 2 miles - sprints • deadlift: 325x5x3 • hip thrust: 175x15x4 • good morning: 75x12x4
11.21 Upper-2 pullups-ntrl: 10x3
11.18 Rest
11.17 Lower-2 run: 2 miles - sprints • DB squat-wtd: 165x12x4 • DB lunge-rvs: 52x20x3
11.16 Upper-1 DB OH press: 52x17x4 • DB row-sngl: 90x24x4 • pullups-ntrl: 10x2
11.15 Lower-1 run: 2 miles - sprints • back squat: 230x6x4 • RDL: 235x8x4
11.14 Flex
11.13 Lower-3
11.12 Upper-2 elliptical: 15 min • BB OH press: 125x12x3 • DB row-sngl: 90x24x4
11.11 Rest
11.10 Lower-2 run: 2 miles - sprints • DB squat-wtd: 165x12x4 • DB lunge-rvs: 52x20x3
11.09 Upper-1 elliptical: 15 min • BB OH press: 125x12x3 • DB row-sngl: 90x24x4
11.08 Lower-1 run: 2 miles - sprints • back squat: 225x8x4 • RDL: 225x8x4
11.07 Flex rest
11.06 Lower-3 run: 2 miles - sprints • deadlift: 315x5x4 • hip thrust: 175x15x4 • good morning: 75x12x4
11.05 Upper-2 elliptical: 15 min • DB OH press: 52x16x4 • DB row-sngl: 90x24x4
11.04 Lower-2 run: 2 miles @ 7:00 pace (trdml) • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
11.03 Upper-1 elliptical: 15 min • BB OH press: 120x12x4 • DB row-sngl: 90x24x4 • BB curl: 105x10x4
11.02 Rest
11.01 Lower-1 run: 1 mile @ 7:00 pace (trdml) • back squat: 220x8x4 • RDL: 215x8x4
10.31 Cardio
10.30 Lower-3 run: 2 miles - sprints • good morning: 70x12x4 • hip thrust: 165x15x4 • deadlift: 305x5x4
10.29 Rest
10.28 Upper-2 run: 2 miles - sprints • DB OH press: 52x16x4 • DB row-sngl: 90x24x4 • DB curl: 35x10+30x10+25x10x3
10.27 Lower-2 elliptical: 15 min • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
10.26 Upper-1 run: 2 miles @ 7:00 pace (trdml) • BB OH press: 115x12x4 • DB row-sngl: 90x24x4 • BB curl: 95x10x4
10.25 Lower-1 run: 1 mile @ 7:00 pace (trdml) • back squat: 215x8x4 • RDL: 205x8x4
10.24 Cardio run: 3.5 miles - sprints (street)
10.23 Lower-3 run: 2 miles - sprints (street) • deadlift: 295x5x4 • hip thrust: 165x15x4 • good morning: 70x12x4
10.22 Rest
10.21 Upper-2 DB OH press: 52x15x4 • DB row-sngl: 90x20x4 • CB curl: 35x10+30x10+25x10x3
10.20 Lower-2 run: 2 miles @ 7:15 pace (trdml) • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
10.19 Upper-1 run: 2 miles - tempo (track) • DB OH press: 52x15x4 • DB row-sngl: 90x20x4 • DB curl: 40x10x4
10.18 Lower-1 run: 2 miles @ 7:15 pace (trdml) • back squat: 210x8x4 • RDL: 200x8x4
10.17 Cardio run: 3.5 miles - sprints (street)
10.16 Lower-3 run: 2 miles - sprints (street) • deadlift: 285x5x4 • hip thrust: 155x15x4 • good morning: 70x12x4
10.15 Rest
10.14 Upper-2 elliptical: 15 min • DB OH press: 52x15x3 • DB row-sngl: 90x20x4 • BB curl: 75x10x4
10.13 Lower-2 run: 2 miles @ 7:15 pace (trdml) • DB squat-wtd: 165x10x4 • DB lunge-rvs: 52x20x3
10.12 Upper-1 elliptical: 15 min • BB OH press: 105x12x4 • DB row-sngl: 90x20x4 • BB curl: 70x12x4
10.12 Lower-1 run: 2 miles @ 7:15 pace (trdml) • back squat: 205x8x4 • RDL: 195x8x4
10.10 Upper-3 run: 2 miles - tempo (street) • DB OH press: 52x15x4 • DB row-sngl: 90x20x4 • BB curl: 65x10x4
10.09 Lower-3 elliptical: 15 min • deadlift: 275x5x4 • hip thrust: 145x15x4 • good morning: 65x12x4
10.08 Rest
10.07 Lower-2 DB squat-wtd: 165x10x4 • DB lunge: 52x20x3
10.06 Upper-2 elliptical: 15 min • DB row-sngl: 90x20x4 • plank-wtd: 60secx3
10.05 Lower-1 run: 2 miles @ 7:15 pace (trdml) • back squat: 200x8x4 • RDL: 185x8x4
10.04 Upper-1 elliptical: 15 min • DB OH press: 50x15x4 • pulldown: 25x4
10.03 Rest
10.02 Lower-2 back squat: 195x8x4 • hip thrust: 145x15x4 • good morning: 65x12x4 • plank: 60secx3
10.01 Rest
09.30 Rest
09.29 Cardio-1 elliptical: 20 min • DB row-sngl: 50x40x4
09.28 Upper-1 run: 2 miles @ 7:15 pace (trdml) • pulldown: 10x4 • DB OH press: 50x15x4
09.27 Lower-1 elliptical: 15 min • DB squat: 100x15x4 • DB lunge: 52x20x3
09.26 Cardio-2 run: 2 miles @ 7:15 pace (trdml) • hip thrust: 145x15x4 • plank: 60secx3
09.25 Rest
09.24 Upper-2 elliptical: 15 min • pulldown: 25x4 • DB OH press: 50x15x4
09.23 Lower-2 run: 2 miles @ 7:30 pace (trdml) • DB squat: 105x20x4
09.22 Cardio-1 elliptical: 30 min
09.21 Upper-1 run: 2 miles @ 7:30 pace (trdml) • pulldown: 25x4 • DB OH press: 50x15x4
09.20 Lower-1 elliptical: 15 min • back squat: 190x8x4 • BB lunge: 100x20x3 • good morning: 65x12x4
09.19 Cardio-2 run: 3 miles @ 7:50 pace (Helix) • hip thrust: 145x15x4 • plank: 60secx3
09.18 Rest
09.17 Upper-2 elliptical: 15 min • pulldown: 20x4 • DB OH press: 45x15x4
09.16 Lower-2 run: 2 miles @ 7:35 pace (Helix) • DB squat: 105x15x4
09.15 Cardio-1 elliptical: 30 min
09.14 Upper-1 run: 2 miles @ 7:30 pace • pulldown: 20x4 • DB OH press: 45x15x4 • DB bench press: 52x20x4
09.13 Lower-1 elliptical: 15 min • back squat: 185x8x4 • BB lunge: 95x20x3 • good morning: 65x12x4
09.12 Rest swim: 500 yards • run: 5k
09.11 Cardio-2 elliptical: 15 min
09.10 Upper-2 run: 2 miles @ 8:00 pace • DB OH press: 40x15x4 • pulldown: 20x4
09.09 Lower-2 elliptical: 15 min • DB squat: 100x15x4 • hip thrust: 135x15x4 • plank: 60secx3
09.08 Cardio-1 run: 4 miles @ 8:00 pace
09.07 Upper-1 elliptical: 15 min • DB OH press: 40x15x4 • pulldown: 20x4
09.06 Lower-1 run: 2 miles @ 8:00 pace • back squat: 185x8x4 • BB lunge: 95x20x3 • good morning: 65x12x4
09.05 Rest run: 4 miles @ 8:30 pace • goblet squat: 90x15x4 • hip thrust: 135x15x4
09.04 Cardio-2 elliptical: 30 min • DB OH press: 40x15x4 • pulldown: 20x4
09.03 Cardio-1 rest
09.02 Cardio-2 rest
09.01 Cardio-1 rest
08.31 Cardio-2 elliptical: 10 min • DB OH press: 40x15x4 • pulldown: 20x4
08.30 Cardio-1 run: 4 miles @ 8:30 pace • goblet squat: 75x15x4
08.29 Rest run: 2 miles @ 9:00 pace • DB OH press-std: 40x20x4
08.28 Cardio-2 elliptical: 10 min • run: 2 miles @ 9:00 pace • pulldowns: 20x4 • goblet squat: 75x15x4
08.27 Cardio-1 run: 4 miles @ 9:00 pace
08.26 Cardio-2 elliptical: 40 min
08.25 Cardio-1 run: 4 miles @ 9:00 pace
08.25 Cardio-2 elliptical: 40 min
08.23 Cardio-1 run: 3 miles @ 9:00 pace
08.22 Rest rest
08.21 Cardio-2 elliptical: 35 min
08.20 Cardio-1 run: 5 miles (lake)
08.19 Cardio-2 elliptical: 30 min
08.18 Cardio-1 rest
08.17 Cardio-2 elliptical: 30 min (hotel)
08.16 Cardio-1 run: 4 miles @ 9:30 pace (hotel treadmill)
08.15 Rest rest
08.14 Cardio-2 elliptical: 30 min
08.13 Cardio-1 run: 3 miles @ 10:00 pace (treadmill)
08.12 Cardio-2 elliptical: 30 min
08.11 Cardio-1 run: 3 miles @ 10:00 pace (treadmill)
08.10 Cardio-2 rest
08.09 Cardio-1 rest
08.08 Rest rest
08.07 Upper-3 rest
08.06 Lower-3 rest
08.05 Upper-2 pushups: 20x5 • rear delt fly: 15x20x3
08.04 Lower-2 deadlift: 300x3x5 • goblet squat: 52.5x20x4
08.03 Upper-1 BB OH press: 95x10x3 • OH shrug: 95x10x3 • Lu raise: 12.5x15x3
08.02 Lower-1 back squat: 225x4x2 • rehab work
08.01 Rest DB OH press: 25x20x3 • rear delt iso hold: 30x3 • Lu raise: 12.5x15x3
07.31 Upper-2 DB bench press: 40x25x3 • rear delt fly: 12.5x20x3
07.30 Lower-3 OH press: 65x15x3 • OH shrug: 65x15x3 • Lu raise: 12.5x15x3
07.29 Upper-2 rehab work
07.28 Lower-2 rest
07.27 Upper-1 rest
07.26 Lower-1 back squat: 250x4x3 • RDL: 225x8x4 • front rack lunge: 95x20x4 • plank-wtd: 25x60x3
07.25 Rest rest
07.24 Upper-3 suitcase hold: 90x60x3 • DB OH press: 20x20x3 • rear delt iso hold: 30x3
07.24 Lower-3 back squat: 215x8x3 • hip thrust: 150x15x4 • good morning: 65x15x3
07.22 Upper-2 DB bench press: 40x25x3 • rear delt fly: 10x20x3 • Lu raise: 10x15x3
07.21 Lower-2 deadlift: 295x3x5 • goblet squat: 90x20x4
07.20 Upper-1 OH press: 60x15x3 • OH shrug: 60x15x3
07.19 Lower-1 back squat: 245x4x5 • RDL: 215x8x4 • front rack lunge: 90x20x4 • plank-wtd: 25x60x3
07.18 Rest rest
07.17 Upper-3 suitcase hold: 90x60x3 • DB OH press: 20x20x3 • rear delt iso hold: 30x3
07.16 Lower-3 back squat: 210x8x3 • hip thrust: 150x15x4 • good morning: 65x15x3
07.15 Upper-2 DB bench press: 40x25x3 • rear delt fly: 10x20x3 • Lu raise: 5x15x3
07.14 Lower-2 deadlift: 290x3x5 • goblet squat: 90x15x4
07.13 Cardio-1 rest
07.12 Upper-1 OH press: 60x15x3 • OH shrug: 60x15x3
07.12 Lower-1 back squat: 240x4x5 • RDL: 215x8x4 • front rack lunge: 90x20x4 • plank-wtd: 25x60x3
07.11 Rest rest
07.10 Lower-3 rest
07.07 Lower-2 deadlift: 285x5x4 • back squat: 205x8x3 • hip thrust: 145x15x4 • side plank: 60secx3
07.06 Lower-1 back squat: 235x5x4 • RDL: 205x8x4 • reverse lunge: 80x10x4 • plank: 60secx3
07.04 Rest rest
07.03 Lower-3 back squat-psd: 215x5x4 • good morning: 95x12x4
07.02 Cardio-2 rest
07.01 Lower-2 deadlift: 280x5x4 • back squat: 200x8x3 • hip thrust: 145x15x4 • side plank: 60secx3
06.30 Cardio-1 rest
06.29 Lower-1 back squat: 230x5x4 • RDL: 205x8x4 • reverse lunge: 80x10x4 • plank: 60secx3
06.27 Rest rest
06.26 Lower-3 back squat-psd: 210x5x4 • BB lunge: 115x20x4 • good morning: 95x12x4
06.25 Cardio-2 run: 2 miles - sprints
06.24 Lower-2 deadlift: 275x5x4 • back squat: 195x8x3 • hip thrust: 140x15x4 • side plank: 60secx3
06.23 Cardio-1 run: 2 miles - sprints
06.22 Lower-1 back squat: 225x5x4 • RDL: 195x8x4 • reverse lunge: 70x10x4 • plank: 60secx3
06.20 Rest rest
06.19 Cardio-2 rest
06.18 Upper-2 BB OH press: 115x8x4 • Larsen press: 175x8x4 • chinup-wtd: 20x8x4 • tri ext: 70x12x4 • Lu raise: 5x15x3
06.17 Lower-2 deadlift: 270x5x4 • back squat: 190x8x3 • hip thrust: 140x15x4 • side plank: 60secx3
06.16 Cardio-1 rest
06.15 Upper-1 bench press: 175x8x4 • BB OH press: 105x10x4 • DB row-sngl: 90x20x4 • pullup: 9x4 • rear delt fly: 7.5x15x3
06.14 Lower-1 back squat: 220x5x4 • RDL: 195x8x4 • reverse lunge: 70x10x4 • plank: 60secx3
06.13 Rest rest
06.12 Cardio-2 rest
06.11 Upper-2 BB OH press: 105x8x4 • Larsen press: 155x8x4 • chinup-wtd: 15x8x4 • tri ext: 65x12x4 • Lu raise: 5x15x3
06.10 Lower-2 deadlift: 265x5x4 • back squat: 185x8x3 • hip thrust: 135x15x4 • side plank: 60secx3
06.09 Cardio-1 rest
06.08 Upper-1 bench press: 155x8x4 • BB OH press: 95x10x4 • DB row-sngl: 90x20x4 • pullup: 8x4 • rear delt fly: 10x15x3
06.07 Lower-1 back squat: 215x5x4 • RDL: 185x8x4 • reverse lunge: 60x10x4 • plank: 60secx3
06.06 Rest rest
06.05 Cardio-2 rest
06.04 Upper-2 BB OH press: 95x8x4 • Larsen press: 135x10x4 • chinup-wtd: 15x8x4 • tri ext: 55x12x4 • Lu raise: 5x12x3
06.03 Lower-2 deadlift: 260x5x4 • back squat: 180x8x3 • hip thrust: 135x15x4 • side plank: 60secx3
06.02 Cardio-1 run: 2 miles - sprints
06.01 Upper-1 bench press: 135x8x4 • OH press: 75x10x4 • DB row-sngl: 90x20x4 • pullup: 8x4 • rear delt fly: 10x15x3
05.31 Lower-1 back squat: 210x5x4 • RDL: 185x8x4 • reverse lunge: 60x10x4 • plank: 60secx3
05.30 Cardio rest
05.29 Legs-3 rest
05.28 Pull-2 rest
05.27 Legs-2 rest
05.26 Push-1 DB bench press: 40x20x5 • DB OH press: 40x20x5
05.26 Pull-1 BB row: 205x8x5 • DB row-sngl: 90x24x5 • DB shrug: 90x12x5
05.25 Legs-1 back squat: 225x8x5 • RDL: 225x8x5 • good morning: 115x12x5 • BB lunge: 115x20x3
05.23 Cardio rest
05.22 Legs-3 rest
05.21 Pull-2 BB row: 195x10x5 • DB row-sngl: 90x24x5 • DB shrug: 90x12x5
05.20 Legs-2 back squat-psd: 205x6x5 • RDL: 205x10x5 • good morning: 115x12x5 • BB lunge: 115x20x3
05.19 Push-1 rest
05.18 Pull-1 BB row: 195x10x5 • DB row-sngl: 90x24x5 • DB shrug: 90x10x5 BB lunge
05.17 Legs-1 back squat: 205x10x5 • RDL: 205x10x5 • good morning: 115x12x5 • BB lunge: 115x20x3
05.16 Cardio rest
05.15 Legs-2 back squat-psd: 185x8x5 • RDL: 185x12x5 • good morning: 115x12x5 • BB BSS: 95x20x3
05.14 Push-2 rest
05.13 Pull-2 BB row: 185x12x5 • DB row-sngl: 90x24x5
05.12 Legs-1 back squat: 185x12x5 • RDL: 185x12x5 • good morning: 115x12x5 • BB lunge: 115x20x3
05.11 Push-1 BB bench press: 185x12x5 • OH press-psd: 115x10x3
05.11 Pull-1 pullups-ntrl: 16 • BB row 185x12x5 • DB row-sngl: 90x24x5
05.09 Cardio rest
05.08 Legs-2 deadlift: 135x8, 185x4, 225x2, 275x1, 305x1, 335x1, 355x1, 375x1, 395xFx2
05.07 Push-2 rest
05.06 Pull-2 back squat: 135x4, 155x2, 185x2, 205x1, 225x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1, 300x1
05.05 Legs-1 rest
05.04 Push-1 BB bench press: 135x8, 155x4, 185x3, 205x3, 225x2, 245x1, 265x1, 285x1, 295x1, 305x1, 315xF, 320x1
05.03 Pull-1 rest
05.02 Cardio rest
05.01 Legs-2 deadlift: 185x6x3 • back squat-psd: 135x4x3 • BB lunge: 95x10x3
04.30 Push-2 BB OH press: 95x6x3 • bench press-psd: 155x4x3 • cross body raise: 20x20x3
04.29 Pull-2 BB row: 135x8x3 • BB curl: 75x6x3 • pullups-ntrl: 6x2 • chinups: 6x2
04.28 Legs-1 back squat: 135x6x3 • RDL: 135x8x3 • good morning: 95x6x3 • BB lunge: 95x10x2
04.27 Push-1 BB bench press: 155x8x3 • bench dip: 15x3 • DB fly: 25x12x3
04.27 Pull-1 pullups-ntrl: 10x2 • chinups 6x2 • BB row: 135x8x3
04.25 Push-2 BB OH press: 160x1, 170x1, 180x2,1,2, 135x10x2
04.24 Legs-2 back squat-psd: 235x3x5 • BB lunge: 115x20x3
04.23 Pull-2 rest
04.22 Pull-2 rest
04.21 Legs-1 back squat: 235x5x5 • good morning: 115x12x5 • BB lunge: 115x20x3
04.20 Push-1 BB bench press: 290x2x5 • bench dip-wtd: 20x5 • DB fly: 40x12x5
04.19 Pull-1 rest
04.18 Cardio rest
04.17 Legs-2 back squat-psd: 225x3x5 • front squat: 165x6x5 • BB lunge: 105x20x3
04.16 Push-2 BB OH press: 170x4x3, 135x10x2 • bench press-psd: 270x2x5
04.15 Pull-2 rest
04.14 Legs-1 back squat: 225x6x5 • good morning: 125x12x5 • BB lunge: 95x20x3
04.13 Push-1 BB bench press: 270x4x5 • bench dip-wtd: 20x5 • DB fly: 40x12x5
04.12 Pull-1 rest
04.11 Cardio swim: 1,000 meters
04.10 Cardio swim: 1,200 yards
04.10 Legs-2 back squat-psd: 205x5x5 • front squat: 155x8x5
04.09 Push-2 BB OH press: 160x6x3, 135x10x2 • bench press-psd: 250x3x5
04.08 Pull-2 rest
04.07 Legs-1 back squat: 215x6x5 • good morning: 125x12x5 • air lunge: 40x5
04.06 Push-1 BB bench press: 250x6x5 • bench dip-wtd: 20x5 • DB fly: 40x12x5
04.05 Pull-1 pullups-ntrl-wtd: 25x5, 50x4, 75x3 • chinups-wtd: 25x5, 50x4, 75x3 • BB row: 185x15x5
04.04 Cardio rest
04.03 Legs-2 deadlift: 275x8x5 • front squat: 145x8x5 • DB BSS: 52x20x3
04.02 Push-2 BB OH press: 150x8x3, 135x8x2 • bench press-psd: 230x6x5 • skull crushers: 75x12x3 • cross body raise: 35x20x3
04.01 Pull-2 BB row: 210x8x5 • BB curl: 130x8x5 • pullups: 10x2 • chinups: 10x2
03.31 Legs-1 back squat: 205x8x5 • RDL: 235x8x5 • good morning: 115x12x5 • DB lunge: 52x20x3
03.30 Push-1 BB bench press: 230x8x5 • bench dip-wtd: 20x5 • DB fly: 40x12x3 • lat/front raise: 30x20x3
03.29 Pull-1 pullups-wtd: 25x5, 45x4, 65x2 • chinups-wtd: 25x5, 45x4, 65x4 • BB row: 210x8x5 • BB curl-rvs: 80x12x3
03.28 Cardio rest
03.27 Legs-2 deadlift: 255x10x5 • back squat-psd: 195x5x5 • DB BSS: 52x20x3
03.26 Push-2 push press: 145x8x3 • bench press-psd: 210x8x5 • skull crushers: 75x12x3 • cross body raise: 35x20x3
03.25 Pull-2 BB row: 200x10x5 • BB curl: 120x10x5 • pullups: 10x3 • chinups: 10x3
03.24 Legs-1 back squat: 195x10x5 • RDL: 215x10x5 • good morning: 115x12x5 • DB lunge: 52x20x3
03.23 Push-1 BB bench press: 210x10x5 • bench dip-wtd: 20x5 • DB fly: 40x12x3 • lat/front raise: 30x20x3
03.22 Pull-1 pullups-wtd: 30x4, 45x4, 60x3 • chinups-wtd: 30x4, 45x4, 60x3 • BB row: 200x10x5 • BB curl-rvs: 80x12x3
03.21 Cardio walk: 4 miles at the lake with the fam
03.20 Legs-2 deadlift: 235x12x5 • front squat: 135x8x5 • DB BSS: 40x20x3
03.19 Push-2 BB OH press: 130x12x5 • bench press-psd: 190x10x5 • skull crushers: 75x12x3 • cross body raise: 35x20x3
03.18 Pull-2 BB row: 190x12x5 • BB curl: 110x12x3 • BB curl-rvs: 75x12x3 • pullups: 10x2 • chinups: 10x2
03.17 Legs-1 back squat: 185x12x5 • RDL: 195x12x5 • good morning: 115x12x5 • DB lunge: 52x20x3
03.16 Push-1 BB bench press: 190x12x5 • bench dip-wtd: 20x5 • DB fly: 40x12x3 • lat/front raise: 30x20x3
03.16 Pull-1 pullups: 8x2 • chinups: 8x2 • BB row: 190x12x5
03.14 Pullups pullups: 18
03.13 Cardio run: 2 miles - tempo
03.12 OH Prss BB OH press: 95x4, 115x2, 135x1, 155x1x2, 165x1, 175x1, 180x1
03.12 DL deadlift: 135x8, 185x4, 225x2, 275x1, 295x1, 315x1, 335x1, 355x1, 375x1, 405xFx2
03.09 Bench BB bench press: 135x4, 155x4, 185x3, 205x3, 225x2, 245x2, 265x1, 285x1, 295x1, 305x1, 315x1
03.09 Squat back squat: 95x4, 135x2, 160x2, 185x2, 205x1, 225x1, 245x1, 265x1, 275x1
03.08 Cardio run: 2 miles - tempo
03.07 Cardio rest
03.06 Legs-2 rest
03.05 Push-2 BB OH press: 95x8x3 • bench press-psd: 135x8x3 • deadlift: 155x6x3
03.04 Pull-2 BB row: 135x8x3 • BB curl: 75x8x3 • BB curl-rvs: 45x10x3 • pullups: 5x2 • chinups: 5x2
03.04 Legs-1 back squat: 135x6x3 • RDL: 135x6x3 • good morning: 95x8x3 • DB lunge: 25x20x2
03.02 Push-1 BB bench press: 155x8x3 • bench dip: 15x3 • DB fly: 25x15x3 • lat/front raise: 15x25x3
03.01 Pull-1 pullups-wtd: 30x5x2 • chinups-wtd 30x5x2 • BB row: 135x8x3
02.28 Cardio rest
02.27 Legs-2 deadlift: 325x2x5 • back squat-psd: 185x4x5
02.26 Push-2 BB OH press: 175x2x3 • bench press-psd: 215x8x5 • skull crushers: 85x12x3 • DB fly: 45x12x3
02.25 Pull-2 BB row: 225x6x5 • BB curl: 155x2x5 • BB curl-rvs: 80x12x3 • pullups: 10x3 • chinups: 10x3
02.24 Legs-1 back squat: 205x6x5 • RDL: 265x6x5 • good morning: 115x12x5 • DB lunge: 52x30x1
02.23 Push-1 BB bench press: 285x2x5 • bench dip-wtd: 25x5 • DB fly: 45x12x3 • lat/front raise: 30x25x3
02.22 Pull-1 pullups-wtd: 60x5x2 • chinups-wtd: 60x5x2 • BB row: 225x6x3 • DB curl: 52x8x2
02.21 Cardio rest
02.20 Legs-2 deadlift: 305x4x5 • back squat-psd: 165x6x5
02.19 Push-2 push press: 165x4x5 • bench press-psd: 205x8x5 • skull crushers: 85x12x3 • DB fly: 45x12x3
02.18 Pull-2 BB row: 225x6x5 • BB curl: 145x4x3 • BB curl-rvs: 75x12x3 • pullups: 10x3 • chinups: 10x3
02.17 Legs-1 back squat: 245x4x5 • RDL: 265x4x5 • good morning: 115x12x5 • DB lunge: 52x30x2
02.16 Push-1 BB bench press: 265x4x5 • bench dip-wtd: 25x5 • DB fly: 45x12x3 • lat/front raise: 30x25x3
02.15 Pull-1 pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 215x6x6 • DB curl: 52x8x3
02.14 Cardio rest
02.13 Pull-2 BB row-OH/UH: 215x6x6 • BB curl: 135x6x3 • BB curl-rvs: 75x12x3 • pullups: 10x3 • chinups: 10x3
02.12 Push-2 BB OH press: 155x6x5 • bench press-psd: 195x8x5 • bench dip-wtd: 20x3 • lat/front raise: 30x25x3
02.11 Legs-2 deadlift: 285x6x5 • back squat-psd: 155x8x5
02.10 Pull-1 pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 215x6x6 • DB curl: 52x8x3
02.09 Push-1 BB bench press: 245x6x5 • push press: 105x15x3 • DB fly: 45x12x3 • skull crushers: 75x12x3
02.08 Legs-1 back squat: 245x6,4x4 • RDL: 245x6x5 • good morning: 125x10x5 • DB lunge: 52x30x2
02.07 Cardio BB row-OH/UH: 205x8x6 • BB curl: 125x8x3 • BB curl-rvs: 75x12x3 • pullups: 10x2 • chinups: 10x2
02.06 Pull-2 rest
02.05 Push-2 push press: 145x6x5 • bench press-psd: 185x10x5 • DB fly: 40x15x3 • lat/front raise: 30x25x3
02.04 Legs-2 deadlift: 265x8x5 • back squat-psd: 145x8x5
02.03 Pull-1 pullups: 10x3 • chinups: 10x3
02.02 Push-1 BB bench press: 225x8x5 • BB OH press: 105x20x3 • DB fly: 40x15x3 • skull crushers: 95x12x3
02.01 Legs-1 back squat: 225x8x5 • RDL: 225x8x5 • good morning: 115x10x5 • DB lunge: 52x30x2
01.31 Cardio run: 1 mile jog with Meu
01.30 Pull-2 BB row-OH/UH: 195x10x6 • BB curl: 115x10x3 • BB curl-rvs: 75x12x3
01.30 Push-2 BB OH press: 135x10x5 • bench press-psd: 175x10x5
01.28 Legs-2 deadlift: 245x10x5
01.27 Pull-1 BB row-OH/UH: 195x10x10
01.26 Push-1 BB bench press: 205x10x5
01.26 Legs-1 back squat: 205x10x5 • RDL: 205x10x5 • good morning: 105x10x5 • DB lunge: 52x30x1
01.24 Cardio run: 2 miles - sprints
01.24 Pull-2 BB row-OH/UH: 185x12x6 • BB curl: 105x12x3 • BB curl-rvs: 75x12x3 • pullups-psd: 8x3 • chinups-psd: 8x3
01.22 Push-2 push press: 135x12x3 • bench press-psd: 165x10x5 • DB fly: 40x15x3 • lat/front raise: 30x25x3
01.21 Legs-2 deadlift: 225x12x5 • back squat-psd: 135x10x5 • DB lunge: 52x30x2
01.20 Pull-1 pullups: 10x3 • chinups: 10x3 • BB row-OH/UH: 185x12x6 • DB curl: 52x10x3
01.19 Push-1 BB bench press: 185x12x5 • BB OH press: 125x12x5 • DB fly: 35x15x3
01.18 Legs-1 back squat: 185x12x5 • RDL: 185x12x5 • good morning: 95x12x5 • DB lunge: 52x30x2
01.17 Cardio run: 2 miles - sprints
01.16 Pull-2 BB row-OH/UH: 195x10x6 • BB curl: 135x8x3 • BB curl-rvs: 75x12x3 • pullups-psd: 8x3 • chinups-psd: 8x3
01.15 Push-2 push press: 135x10x2, 145x8x2, 155x6x2, 165x4x2 • BB bench press: 225x10x3,9,7 • lat/front raise: 30x25x3
01.14 Legs-2 deadlift: 225x10x2, 245x8x2, 265x6x2, 285x4x2, 305x2x2, 325x1x1, 345x1x1
01.13 Pull-1 pullups: 10x5 • chinups: 10x5 • BB row-OH/UH: 185x12x6 • DB curl: 52x10x3
01.12 Push-1 BB bench press: 265x4x5 • BB OH press: 135x10x5
01.11 Legs-1 air lunge: 40x3 • DB lunge: 25x40x3, 52x30x2 • RDL: 135x15x2, 185x12x2, 225x10x3
01.10 Cardio rest
01.09 Pull-2 rest
01.08 Push-2 BB bench press: 225x10,10,8,7,6 • lat/front raise: 30x25x3
01.07 Legs-2 air lunge: 40x5 • RDL: 145x15x5
01.06 Pull-1 pullups-wtd: 60x5x2 • chinups-wtd: 60x5x2 • BB row-OH/UH: 185x12x10 • DB curl: 52x8x5
01.05 Push-1 BB bench press: 245x8,6,6 • BB OH press: 135x8x3 • bench dip-wtd: 20x3 • skull crushers: 95x12x3
01.04 Legs-1 back squat: 225x8x5 • RDL: 225x10x5 • DB lunge: 52x30x1
01.03 Cardio run: 2 miles - hills
01.02 Deadlift deadlift: 185x12x5, 225x10x3
01.01 Pull pullups: 22 • BB row-OH/UH: 185x12x6 • BB curl-rvs: 75x10x3
12.31 OH Press BB OH press: 115x4, 145x2, 165x1, 185xF, 175x1, 145x8x3
12.30 Squat back squat: 185x4, 225x4, 245x2, 275x1, 285x1, 245x6x3
12.29 Bench/Curl BB bench press: 185x6, 225x4, 245x2, 275x1, 295x1, 315xFx2, 245x6x3 • BB curl: 125x2, 145x1, 165xF, 145x6x3
12.28 Full body DB front squat: 52x20x1 • DB OH press: 45x20x1 • DB row-sngl: 52x35x1 • DB curl: 40x12x1 • lat/front raise: 30x15x1
12.27 Cardio run: 2 miles - sprints
12.26 Pull pullups: 15,14,12 • chinups: 15,14,12 • BB row-OH/UH: 185x12x6 • BB curl: 125x8x3 • BB curl-rvs: 75x10x3
12.25 Shoulders BB OH press: 145x8x5 • lat raise: 35x15x5 • front raise: 35x10x5
12.24 Legs back squat: 195x12x5 • RDL: 225x8x5 • DB lunge: 52x30x1
12.23 Pull pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 195x12x6 • BB curl: 135x6x3 • BB curl-rvs: 75x10x3
12.22 Chest/Tri BB bench press: 225x4, 275x1, 315xF, 225x10x3 • skull crushers: 95x12x3 • bench dip-wtd: 25x5
12.21 Legs back squat: 245x8x5 • RDL: 205x12x5 • DB lunge: 52x30x1
12.20 Cardio run: 2 miles - hills
12.19 Pull pullups: 15x2,12,11,10 • chinups: 15x2,13x2,12 • BB row-OH/UH: 185x12x6 • BB curl: 125x8x3 • BB curl-rvs: 75x10x3
12.18 Chest/Tri BB bench press: 275x1, 275x1, 295x1, 315xF, 315xF, 225x8x3
12.17 Legs back squat: 195x12x5 • RDL: 195x12x5
12.16 Pull pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 195x10x6 • BB curl: 135x6x3 • BB curl-rvs: 75x10x3
12.15 Shoulders BB OH press: 135x10x5 • lat raise: 35x15x5 • front raise: 35x10x5
12.14 Legs back squat: 235x8x5 • RDL: 195x12x5 • DB lunge: 52x30x2
12.13 Cardio run: 2 miles - sprints
12.12 Pull pullups: 15x2,12,10x2 • chinups: 15x2,12x3 • BB row-OH/UH: 185x10x6 • BB curl: 125x8x3 • BB curl-rvs: 65x10x3
12.11 Chest/Tri BB bench press: 185x4, 225x4, 275x1, 295x1, 315xF, 225x8x3 • skull crushers: 95x12x3 • bench dip-wtd: 20x5
12.10 Legs back squat: 195x12x5 • RDL: 185x12x5 • DB lunge: 52x30x2
12.09 Pull pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 185x10x6 • BB curl: 135x6x3 • BB curl-rvs: 55x12x3
12.08 Shoulders DB OH press: 52x24,20,20,16,15 • lat raise: 30x15x5 • front raise: 30x12x5
12.07 Legs back squat: 225x8x5 • RDL: 155x12x5 • DB lunge: 52x30x2
12.06 Cardio burpees: 50 navy seals
12.05 Pull pullups: 15,14,13,10x2 • chinups: 15,14,13,12x2 • BB row-OH/UH: 185x10x6 • BB curl: 125x8x3 • BB curl-rvs:45x15x5
12.04 Chest/Tri BB bench press: 225x10,10,10,7,8 • skull crushers: 75x12x5 • bench dip-wtd: 20x5
12.03 Legs back squat: 195x12x5 • DB lunge: 52x30x3
12.02 Shoulders BB OH press: 145x4, 165x2, 185xF, 145x10,8,7 • lat raise: 35x15x5 • DB OH press: 52x20,18,18
12.01 Pull pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 185x10x10 • BB curl: 125x8x3
11.30 Legs back squat: 185x4, 205x4, 225x4, 245x2, 265x2, 275x1, 225x6x3
11.29 Cardio burpees: 10
11.28 Pull pullups: 20,14,13,13,12 • chinups: 15,14,13x2,12 • BB row-OH/UH: 185x10x10 • BB curl: 115x10x3
11.27 Chest/Tri BB bench press: 235x8x5, 255x1, 275x1, 300xF • skull crushers: 75x12x5 • bench dip-wtd: 20x5
11.26 Legs back squat: 185x8x5, 205x8x2 • DB lunge: 52x30x2
11.25 Shoulders BB OH press: 135x10x5 • lat raise: 30x15x5 • DB OH press: 52x18,16,14
11.24 Pull pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • BB row-OH/UH: 185x10x10 • DB curl: 52x8x5
11.23 Legs back squat: 185x8x5
11.22 Cardio run: 2 miles
11.21 Pull pullups: 15x2,12,10x2 • chinups: 15x2,13,12x2 • BB row-OH/UH: 185x10x6 • BB curl: 125x8,7,6
11.20 Chest/Tri BB bench press: 225x4, 245x2, 275x1, 300x1, 315xF, 225x8x3 • bench dip-wtd: 20x5 • DB bench press: 52x50x3
11.19 Legs back squat: 185x12x5 • DB lunge: 52x30x3
11.18 Shoulders BB OH press: 145x5, 165x4, 175x2, 165x4, 145x8x3 • lat raise: 35x15x5 • DB OH press: 52x18,16,15
11.17 Pull pullups-wtd: 60x5x3 • chinups-wtd: 60x5x3 • DB row-sngl: 52x35x4 • DB curl: 52x8x4
11.16 Legs back squat: 225x6, 245x4, 265x4, 245x4, 225x6x3 • DB lunge: 52x30x2
11.15 Push BB OH press: 100x30,28,18,16,16 • BB bench press: 150x30,28,25,23,17
11.14 Pull pullups: 15,14,13,12,12 • chinups: 15,14,13,13,15 • BB row-OH/UH: 185x10x6 • BB curl: 115x10x3
11.13 Chest/Tri BB bench press: 225x12,11,9,8,8 • bench dip-wtd: 20x5 • DB bench press: 52x50,40,40,35,35
11.12 Legs DB squat-wtd: 105x12x5
11.11 Shoulders BB OH press: 145x8,7,7,6,6 • lat raise: 35x15x5 • DB OH press: 52x20,18,18,14,14
11.10 Pull pullups: 15,14,12,10x2 • chinups: 15,14,12x3 • BB row-OH/UH: 135x15x6 • BB curl: 125x6x3
11.09 Legs back squat: 225x10,10,8,8,8
11.08 Push pushups: 60,50,40,36,30
11.07 Pull pullups-ntrl: 20,18,18,17,16
11.06 Chest/Tri BB bench press: 225x12,11,9,8,7 • bench dip-wtd: 20x5 • DB bench press: 52x50,40x4
11.05 Legs back squat: 225x8x5 • DB lunge: 52x30x2
11.04 Shoulders BB OH press: 135x10x4,9 • lat raise: 30x15x5 • DB OH press: 52x19,17,15,15,15
11.03 Pull pullups: 12,12,10,10,10 • chinups: 12x5 • BB row-OH/UH: 135x15x6 • BB curl: 115x8x3
11.02 Legs back squat: 225x6x5