10/10/2021 BW:180.8 – Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade Situps x 25,10,10,8,7,5,5,5 [30s rest] Pushups x 30,20,10,8,7,8,7 [30s rest] Chinups x 10,5,5,5,5,3,4,3 [30s rest]
10/11/2021 BW: 180.8 – Comp Deadlift: 287.5×5 325×1 355×1 385×1 287.5×5 x 4 sets – Comp Bench: 220×3 240×1 260×1 275×1 220×3 x 7 sets – Back Raise x BW x 25,20,15,15,15,15,20 [30s rest] DB Row: 65 x 10 x 4 sets [30s rest] BB Bicep: 45 x 8 x 5 sets [30s rest]
10/12/2021 BW:180.8 – High Bar Squat: 262.5×5 x 5 sets 300×1 330×1 340×1 350×1 – Comp Press: 140×3 x 8 sets 155×1 165×1 175×1 – RFESS: 15’s x 8 x 5 sets [30s rest] Seated DB Press: 15’s x 15,15,10,10,10 [30s rest] Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]
10/13/2021 BW: 182.0 – Treadmill x 15min @ 3.0mph / 10.0% Grade Assault Bike x 15min HIIT Ab Wheel x 35,25,15,10,10 [30s rest] Pullup x BW x 10,5,5,4,3,3 [30s rest] Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest] Situp x 20,10,10,10,10 [45s rest] DB RDL: 65’s x 8 x 5 sets [30s rest]
10/14/2021 BW: 181.8 – Treadmill x 15min @ 3.0mph/10% Grade – Pause Deadlift: 262.5×5 x 5 sets 330×1 340×1 350×1 – Close Grip Bench: 220×3 x 8 sets 245×1 260×1 275×1 – Back Raise x 25lb x 10 x 5 sets
10/15/2021 BW:181.8 – Neutral Chinup x 5 x 10 sets Dips x 10 x 5 sets Knee Raise x 15,10,8,7,5,5 Situp x 10 x 5 sets Assault bike x 15min
Sunday 09/26/2021 BW:181.0 – Inverted Row: BW x 10 x 10 sets Blast Strap Plank: 45s x 2; 30s x 8 Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s Assault Bike LISS x 30min – 9.6 Miles
Monday 09/27/2021 BW: 181.2 – Deadlift: 315×1 350×1 375×1 280×5 x 5 sets – Bench: 245×1 265×1 212.5×3 x 8 sets – Pushups x 10 x 10 sets Plate Hammer Curl: 45x10x5; 25x10x5
Tuesday 09/28/2021 BW:182.0 – High Bar Squat: 280x5x5 325×1 350×1 375×1 – Press: 137.5x3x8 160×1 172.5×1 – Back Raise: 25lb x 12r x 6 sets – 3-Way Shoulder Raise: 15’s x 5 x 5 sets
Wednesday 09/29/2021 BW: N/A – Incline Treadmill x 45min DB Row 50 x 10 x 5 Ab Wheel x 10 x 5 Side Plank x 30s x 5 Hollow Body Hold x 30s x 5 DB Bicep 20’s x 10 x 5
Thursday 09/30/2021 BW: N/A – Pause (@ Knee) Deadlift: 255x5x5 285×1 315×1 340×1 – CG Bench: 212.5x3x8 225×1 245×1 260×1 – RFESS: BW x 10 x 5 3-Way Shoulder 10’s x 10 x 5
Friday 10/01/2021 BW:183.0 – 2ct Pause Squat: 275x4x6 315×1 350×1 – Low Incline Bench: 192.5x3x8 225×1 240×1 – Dips x 10 x 5 sets Biceps 45 x 10 x 5 sets
Sunday 09/19/2021 BW: 181.2 – Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS] Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM] Blast Strap Plank x 30s x 6 sets [30s] Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets Calf Raise x 25 x 4 sets Banded Tricep Pushdown x 25 x 4 sets
Tuesday 09/21/2021 BW:178.8 – High Bar Squat: 330×1 350×1 370×1 277.5×5 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – Back Raise: 25lb x 10 x 6 sets 3 Way Shoulder Raise: 10’s x 12 x 3 sets
Wednesday 09/22/2021 BW:180.8 – Pullups: BW x 5 x 10 sets Band Assisted (Avg) x 10 x 5 sets – Ab Wheel: Knees x 10 x 10 sets [30s rest] – Side Bend Hold x 30s x 5 sets – DB Bicep: 25’s x 20,18,15,12,10 – Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]
Thursday 09/23/2021 BW:181.2 – Pause (Below Knee) Deadlift: 285×1 315×1 335×1 250×5 x 5 sets – Close Grip Bench: 230×1 245×1 260×1 207.5×3 x 8 sets – Rear Foot Elevated Split Squat: BWx10 x 10 sets – 3-Way Shoulder Raise: 5’s x 10 x 5 sets
Friday 09/24/2021 BW:181.0 – Assault Bike x 30min – 10.1 Miles [60s/60s x 15] Knee Raise x 10 x 10 sets BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets 45 Degree Side Bend Hold x 30s x 10 sets – JUDO x 60min
Saturday 09/25/2021 BW:181.2 – 2ct Pause Squat: 320×1 340×1 360×1 270×5 x 5 sets – Low Incline Bench: 215×1 235×1 190×3 x 8 sets – Dips: BWx10 x 10 sets DB Bicep: 15’s x 10 x 10 sets
Sunday 09/12/2021 BW:180.6 – Blast Strap Inverted Row x 10 x 10 [30s rest] Blast Strap Plank x 30s x 5 sets [30s rest] Copenhagen Plank x 15s x 5 sets [30s rest] Assault Bike x 50min LISS – 16.1 Miles
Monday 09/13/2021 BW: 181.8 – Deadlift: 365×1 275×4 x 5 sets – Bench Press: 255×1 275×1 205×3 x 8 sets – Pushups x 10 x 10 [30s rest] BB Bicep: 45 x 10 x 7 sets
Tuesday 09/14/2021 BW: 180.8 – High Bar Squat: 350×1 365×1 275×4 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – 45 Degree Back Raise: 25lb x 10 x 5 sets – 3-Way Shoulder Raise: 15’s x 8 x 4 sets
Wednesday 09/15/2021 BW:182.0 – Assault Bike x 30min – 9.9 Miles [5min LISS; 30s/90s x 10 reps; 5min LISS] Ab Wheel x 10 x 10 sets [30s] Pullups: BW x5x5; x4x5; Green Assisted x 10,10,8,7,5 45 Degree Side Bend x 10 x 5 sets DB Bicep 10’s x 10 x 10 sets [30s] Incline Treadmill x 22.5min @ 4.0mph/5% Grade
Thursday 09/16/2021 BW:181.2 – Pause (Below Knee) Deadlift: 330×1 250×4 x 5 sets – Close Grip Bench: 255×1 205×3 x 8 sets – RFESS x 10r x 5 sets 3-Way Shoulder Raise: 10’s x 12 x 5 sets
Friday 09/17/2021 BW: 182.2 – Knee Raise x10x5; x5x5 [60s rest] Single Arm DB Row: 65x10x5; x5x5 [60s rest] DB Side Bend: 55×15 x 3 sets Assault Bike x 30min LISS – 10.1 Miles
Sunday, August 8th, 2021 BW: 183.0 – Comp Deadlift: 365×1 385×1 300×5,5,5,5,12 – Comp Bench: 250×1 265×1 205×5,5,5,5,8 – Low Incline Bench: 185×1 205×1 135×7,7,7,7,16 – DB Bicep Curl: 15’s x 12 reps x 5 sets – Pushups: BW x 12 reps x 5 sets
Monday, August 9th, 2021 BW:182.6 – High Bar Squat: 345×1 365×1 285×5,5,5,5,10 – Comp Press: 135×1 155×1 125×5,5,5,5,6 – Sumo Deadlift: 350×1 365×1 285×5,5,5,5,13 – Banded Tricep Pushdowns x 25 reps x 4 sets
Tuesday, August 10th, 2021 BW: 182.0 – Assault Bike x 33’20” [10.7 Miles] – Band Assisted Pullup x 15,10,10,8,7 Single Arm DB Row: 55 x 10,10,10,8,7 Ab Wheel x 10 x 5 sets Single Leg Calf Raise x 10 x 5 sets Side Plank x 30s x 5 sets Neck Extensions: 20lb x 25,15,10
Wednesday, August 11th, 2021 BW: 181.6 – Incline Treadmill x 60min @ 3.5-3.7mph
Thursday, August 12th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 245×7,7,7,7,14 – 1ct Close Grip Bench Press: 245×1 260×1 175×7,7,7,7,15 – 2.25″ Deficit RDL: 135×12,10,8,6,4 – 3-0-0 Tempo Dip: BW x 13,12,10,8,7
Friday, August 13th, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 315×1 340×1 225×7,7,7,7,15 – 1ct Slingshot Bench: 275×1 300×1 200×7,7,7,7,14 – 1ct Feet Up Bench: 135×15,12,10,10,8 – Barbell Bicep: 35 x 20,20,15,15,10,10,10
Saturday, August 14th, 2021 BW: 180.2 – Incline Treadmill x 26.25min @ 3.5-3.7mph Assault Bike x 33.75min – 20s / 100s x 15 – 10.9 Miles – Neutral Grip Chinup x 10,8,6,4,2 DB Chest Supported Row: 45’s x 10r x 5 sets Dip Stand Knee Raise x 20,15,15,10,10 Copenhagen Plank x 15s x 2 sets; x 10s x 3 sets Calf Raise x 20 x 5 sets Neck Extensions: 20lb x 25,15,10
Sunday, August 15th, 2021 BW: 180.2 – Incline Treadmill x 52.5 minutes @ 3.7mph
Monday, August 16th, 2021 BW: 180.0 – Comp Deadlift: 365×1 395×1 330×4,4,4,10 – Comp Bench: 255×1 265×1 220×4,4,4,4,8 – Low Incline Bench: 185×1 207.5×1 150×6,6,6,6,12 – DB Bicep Curl: 15’s x 15 x 5 sets – Pushups x 15 x 5 sets
Tuesday, August 17th, 2021 BW: 180.0 – High Bar Squat: 350×1 375×1 305×4,4,4,4,8 – Comp Press: 135×1 150×1 125×4,4,4,4,8 – Sumo Deadlift: 350×1 375×1 315×4,4,4,4,10
Wednesday, August 18th, 2021 BW: 179.0 – Assault Bike x 45min [14.1 Miles] – Band Assisted Pullup x 15,12,10,10,8,5,5,5,5 Banded Single Arm Row x 10 x 5 sets Blast Strap Ab Rollout x 10 x 5 sets; x Plank x 30s x 1 Blast Strap Inverted Tricep Extension x 6 reps x 5 sets Single Leg Calf x 10 x 5 sets 45 Degree Side Bend x 10 reps x 5 sets
Thursday, August 19th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 265×6,6,6,6,13 – Close Grip Bench Press: 225×1 260×1 190×6,7,6,6,11 – 2.25″ 3-0-0 Deficit RDL: 155 x 8 x 5 sets – 3-0-0 Tempo Dips: BW x 15,10,10,10,10
Friday, August 20th, 2021 BW: 180.8 – Incline Treadmill x 45min @ 3.5mph – Neutral Grip Chinup x 5 reps x 8 sets [EMOM] DB Chest Supported Row: 50’s x 8 reps x 5 sets [EMOM] Dip Stand Knee Raise x 10 reps x 5 sets Copenhagen Plank x 15s x 3 sets; Side Plank x 30s x 2 sets Calf Raise x 25,15,10
Saturday, August 21st, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 325×1 350×1 255×6,6,6,6,12 – 1ct Slingshot Bench Press: 275×1 315×1 225×6,6,6,6,12 – 1ct Feet Up Bench Press: 155 x 15,10,9,8,8 – DB Seated Bicep Curl: 20’s x 12 x 5 sets
