Tag: Shoulder Press

Training Log 12/19/2021 – 12/25/2021

Sunday 12/19/2021
BW:184.0
–
Comp Deadlift: 315x4x6
Comp Bench: 225x4x6
High Bar Squat: 225x7x4
Dumbbell Bench Press: 65’s x 20,15,15

Monday 12/20/2021
BW: 182.4
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 [emom]
Single Arm Dumbbell Row 75×10,10,10; 55×15,15
Chinup: Band Assisted x 15,10,10,10,10; BW x 5,5,5,5

Tuesday 12/21/2021
BW: 183.0
–
Comp Low Bar: 275x4x6
Comp Press: 135x4x6
3″ Block Pull: 275x7x4
Floor Press: 185x7x4

Wednesday 12/22/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% Grade
Lat Pulldown 100x10x3
Ab Wheel x10x10 [emom]
Landmine Twist x 10×3
Hollow Body Hold x 30s x 3

Thursday 12/23/2021
BW: 182.4
–
1.5″ Deficit Deadlift: 250x6x4
CG Incline Bench: 170x6x4
TnG FU Bench: 135×20,15,15
Low Bar Squat: 225x6x5
Pullup x 12,8,5,5

Friday 12/24/2021
BW: 180.4
–
RFESS x 10 x 5
Back Raise x 10 x 5
CG Bench 185x6x4
Z Press 100×6,6,6,8

Saturday 12/25/2021
BW: 180.6
–
Assault Bike x 30min / 9.7 Miles
Knee Raise x 10 x 10
Side Bend/Hold x 10 x 5; x 30s x 5
Situp x 25,15,10
Calf Raise x 30 x 5
BB Bicep x 45 x 10 x 5
Dips x 10 x 5

Training Log 12/05/2021 – 12/11/2021

https://youtu.be/21iDchAmvc4

12/05/2021
BW: 180.0
–
Comp Deadlift: 315×4 x 6
Comp Bench: 215×4 x 6
SSB Hatfield Squat: 160×10 x 3
DB Bench Press: 50’s x 25,20,15

12/06/2021
BW:181.2
–
Incline Treadmill x 30min @ 3.5mph
Chinup x 5 x 10 [emom]
Frotn Plank x 30s x 7; x 20s x 3 [emom]
Banded Woodchop x 10 x 3 sets
–
60min JUDO

12/07/2021
BW:180.2
–
Comp Low Bar Squat: 275×4 x 6
Comp Press: 135×4 x 6
Block Pull: 275×7 x 4
Floor Press: 170×7 x 4

12/08/2021
BW: 181.2
–
Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5]
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Calf Raise x 30 x 5
Band Pullaparts x 30 x 5
Neck x 25 x 15 x 3

12/09/2021
BW:180.2
–
1.5″ Deficit SLDL: 225×7 x 4
CG Incline Bench: 165×7 x 4
TnG Bench: 135×20,15,15
High Bar Squat (no belt, no sleeves): 185×10 x 3

12/10/2021
BW: 181.2
–
45 Degree Back Raise: BWx10 x 10
RFESS: BWx10 x 3
CG Bench: 175×7 x 4
BTN Press: 75×10 x 3
DB CS Row: 50’s x 10 x 3
Band Assisted Pullup: Avg x 10 x 3

12/11/2021
BW: 180.2
–
Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
Calf Raise x 50,40,30,30
Knee Raise x 10×5; x5x5
45 Degree Side Bend x 10 x 10
Situp x 20,15,10,10,10
Dips x 10×5
BB Bicep 45×10 x 5
Neck 15lb x 50 x 1

Training Log 11/28/2021 – 12/04/2021

https://youtu.be/jsf8p2MWYJ8

11/28/2021
BW: 182.6
–
High Bar Squat: 265×4 x 7
Comp Bench: 205×4 x 7
RDL: 235×8 x 3
Pullup: BWx 10,9,5,8,1,7,2,6,3,4

11/29/2021
BW: 181.2
–
Trap Bar Deadlift: 280×6 x 5
Press: 135×4 x 7
DB Bench Press: 85’s x 10,11,10
DB Single Arm Row: 100×8 x 3

11/30/2021
BW: 182.8
–
REST

12/01/2021
BW: 182.8
–
Assault Bike x 30min/10.1 Miles [15min LISS; 6s/54s x 15; Top Speed 32.2mph]
SL/DL Calf Raise x 15/15 x 5
Copenhagen Plank x 20s x 5 sets
Ab Wheel x 15,10,10,10,10
Tricep Pushdown x 25 x 25,20,15,15; Overhead Extensions x 25 x 10 x 5
Neck Extensions x 25 x 20,15,10

12/02/2021
BW: 180.2
–
Comp Deadlift: 300×4 x 7
Close Grip Incline Bench: 165×6 x 5
Barbell Lunge: 115×8 x 3
Chinup: BW x 8,8,8,7,7

12/03/2021
BW: 180.2
–
SSB Squat: 250×6 x 5
TnG Bench: 185×6 x 5
BTN Press: 100×8 x 3

12/04/2021
BW:181.0
–
Assault Bike x 30min/10.2 miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
SL/DL Calf Raise x 15/15 x 5
Hanging Knee Raise x 20,10,10,5,5
45 Degree Side Bend x 10 x 5
Situp (myorep) x 20/10/10, 10/5/5, 8/4/3
Dips x 8 x 5
Neck Extensions 25×25,10,10

Training Log 11/07/2021 – 11/13/2021

https://youtu.be/p-6IrEtBmuM

Sunday 11/07/2021
BW:178.2
–
Rest

Monday 11/08/2021
BW:179.8
–
High Bar Squat: 235×4 x 7 sets
Comp Bench: 185×4 x 7 sets
RDL: 205×8 x 3 sets
Pullup: BWx17; Band Assisted x 25,20,15 (myorep)

Tuesday 11/09/2021
BW: 179.8
–
Trap Bar DL: 250×6 x 5 sets
Comp Press: 125×4 x 7 sets
DB Bench: 67.5’s x 15 x 3 sets
DB SA Row: 75 x 12, 8/4, 8/4 (myorep)

Wednesday 11/10/2021
BW: 181.0
–
Assault Bike x 30min – 10.2 Miles
Side Plank x 45s x 3; Ab Wheel x 40,20,20; Situp x 25,20,15
Pin LTE 45×25,20,15; BB Bicep 45×25,20,15
Neck Extensions: 25lb x 25,15,10
Calf Raise x 25 x 6 sets

Thursday 11/11/2021
BW: 180.0
–
Comp Deadlift: 270×4 x 7 sets
Close Grip Incline Bench: 140×6 x 5 sets
Barbell Lunge: 85×8 x 3 sets
Neutral Chin: BW x 20, 5/3/3, 5/3/2, 5/3/2 (myorep)

Friday 11/12/2021
BW: 180.0
–
SSB Squat: 230×6 x 5 sets
Wide Grip Bench: 180×6 x 5 sets
BTN Press: 85×8 x 3 sets
Strict Pendlay Row: 115×10 x 3 sets

Saturday 11/13/2021
BW: 179.0
–
Assault Bike x 30min / 9.8 Miles [10min LISS, 20s/100s x 10 sets]
Hanging Knee Raise x 20/8/7, 5/5/5, 8/6/6 (myorep); Side Bend x 25,15,10
Rope Pushdown 25×25,15,10; DB Hammer Bicep 15’s x 25,15,10
Neck Extensions 25lb x 25,15,10
Calves SL x 12 x 5 sets

Training Log 10/24/2021 – 10/30/2021

https://youtu.be/kQYeoANQv80

Sunday 10/24/2021
BW:180.8
–
REST

Monday 10/25/2021
BW: 180.2
–
High Bar Squat:
185×4
205×4
225×4 x 5 sets
–
Comp Bench:
175×4 x 7 sets
–
RDL:
185×8 x 3 sets
–
Pullup:
BW x 15
Band assisted x 10 x 3 sets

Tuesday 10/26/2021
BW:180.2
–
Trap Bar Deadlift:
200×6
220×6
240×6 x 3 sets
–
Comp Press:
115×4 x 7 sets
–
Dumbbell Bench Press:
67.5’s x 10 x 3 sets
–
Single Arm Dumbbell Row:
75x 10,8,8

Wednesday 10/27/2021
BW: 180.0
–
Assault Bike x 30min/9.8 Miles [5min WU; 20s/100s x 10 reps; 5min CD]
Ab Wheel x 40,20,15
Feet Up Side Plank x 45s x 3 sets
Situp x 30,15,15
DB Bicep x 25’s x 15 x 3 sets
BB Skull Crusher x 33lb x 30,20,15
Neck Extensions 15lb x 35,25,15
Calf Raise (SL/DL) x 10/25 x 3 sets

Thursday 10/28/2021
BW:180.8
–
Comp Deadlift:
255×4 x 7 sets
–
Close Grip Incline Bench:
135×6 x 5 sets
–
Barbell Lunge:
65×8 x 3 sets
–
Neutral Grip Pullup:
BWx16
Band Assisted x 15,15,20

Friday 10/29/2021
BW:181.2
–
SSB Squat:
200×6
210×6
220×6 x 3 sets
–
Wide Grip Bench:
165×6 x 5 sets
–
Behind the Neck Press:
75×8 x 3 sets
–
DB Chest Supported Row:
50’s x 25,15,10

Saturday 10/30/2021
BW: 180.8
–
Assault Bike x 30min/10.3 Miles [5min WU; 20s/100s x 10; 5min CD]
–
Knee Raise x 25,15,10; Banded Woodchop x 25,15,10; Situp x 35,20,20
DB Seated Bicep 15’s x 30,25,20; JM Press 45×30,20,10
SL/DL Calf Raise BW x 10/25 x 3 sets
Neck Extensions 20lb x 30,20,10

Training Log – 09/26/2021 – 10/02/2021

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

Saturday 10/02/2021
BW:182.8
–
60min Incline Treadmill

https://youtu.be/yyOsufEwHps

Training Log 09/19/2021 – 09/25/2021

https://youtu.be/9g-ZRbd_kNA

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

Monday 09/20/2021
BW: 179.8
–
Deadlift:
350×1
370×1
277.5×5 x 5 sets
–
Bench Press:
245×1
260×1
207.5×3 x 8 sets
–
Pushups x 25,10,15,15,10,10,10
BB Bicep: 10 reps @ 35,45,55,65,55,45,35

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

Training Log 04/26/2020 – 05/02/2020

Weekly Miles Walked: 40 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 610.75 Miles [Goal:1500]

04/26/2020
BW:178.0
–
Assault Bike:
“Legs Only” LISS x 33’20” (9.5 miles)
–
Hollow Body Hold x 60s; 30s x 2 sets

04/27/2020
BW:178.2
–
Comp Squat:
332.5×4
375×1
400×1
332.5×4 x 4 sets
–
Comp Press:
132.5×4
145×1
160×1
132.4×4 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
170×10
–
Calf Raise:
BW x 25 x 6 sets [30s rest]
–
Barbell Bicep Curl:
60×10,10,8,8,8,8 [30s rest]

04/28/2020
BW:178.4
–
Comp Deadlift:
345×4
385×1
415×1
345×4 x 4 sets
–
Comp Bench:
215×4
245×1
260×1
215×4 x 4 sets
–
Tempo Squat:
160×10
180×10
200×10 x 2 sets
–
Blast Strap Skull Crusher:
BW x 10 x 6 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/29/2020
BW:178.0
–
Assault Bike:
LISS x 33’20” (11.2 miles)
–
Dead Stop Pullup:
BW x 5 x 6 sets [30s rest]
–
Ab Wheel:
Knees x 10 x 6 sets [30s rest]
–
Hanging Oblique Crunch:
BW x 5ea x 4 sets [30s rest]
–
Blast Strap Inverted Row:
BW x 15 x 6 sets [30s rest]
–
Multi Grip Bicep Curl:
45 x 15 x 3 sets; x 10 x 3 sets [30s rest]

04/30/2020
BW:177.0
–
Squat (no belt):
330×4
340×4
350×4 PR
332.5 x 4 x 3 sets
–
Slingshot Bench:
260×4
270×4
280×4
265×4 x 3 sets
–
Close Grip Incline:
130×10
135×10
140×10
132.5×10
–
Calf Raise:
BWx25 x 6 sets [30s rest]

05/01/2020
BW:178.0
–
Block Pull (no belt):
365×4
375×4
385×4
350×4 x 2 sets
–
RDL (no belt):
135×10
155×10
175×10
195×10
215×10
–
Close Grip Bench (no belt):
220×4
227.5×4
235×4
225×4 x 3 sets
–
Barbell Skull Crusher:
45×25,15,10 [30s rest]
–
Neck Extensions:
20×25,15,10 [30s rest]

05/02/2020
BW:176.6
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Chinup:
BW x 15,8,6 [60s rest]
–
Hanging Leg Raise:
BW x 15,10,5 [60s rest]
–
Barbell Strict Row:
100 x 15,10,10 [60s rest]
–
Barbell Bicep Curl:
60×10 x 4 sets
45×20
35×30
[60s rest]

Training Log 04/19/2020 – 04/25/2020

Weekly Miles Walked: 40 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 570.75 Miles [Goal:1500]

04/19/2020
BW:178.2
–
Assault Bike:
LISS x 33’20” (11.5 miles)
–
Hollow Body Hold:
30s x 6 sets [30s rest]
–
45 deg Oblique Crunch:
10 x 6 sets [30s rest]

04/20/2020:
BW:177.6
–
Comp Squat:
315×5
365×1
395×1
315×5 x 4 sets
–
Comp Press:
125×5
140×1
155×1
125×5 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
165×10
–
Calf Raise:
BW x 30 x 6 sets [30s rest]
–
Barbell Bicep Curl:
55 x 10 x 6 sets [30s rest]

04/21/2020:
BW:177.2
–
Comp Deadlift:
330×5
385×1
410×1
330×5 x 4 sets
–
Comp Bench:
205×5
240×1
255×1
205×5 x 5 sets
–
Tempo Squat:
170×10
180×10
190×10 x 2 sets
–
Supine Skull Crusher
45 x 25,15,10 [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/22/2020:
BW:179.2
–
Assault Bike:
LISS x 33’20” (11.7 miles)
–
Ab Wheel:
Knees x 10 x 6 sets [30s rest]
–
Dead Stop Pullup:
BW x 4 x 5 sets [30s rest]
–
Plate Hammer Bicep Curl:
45 x 12 x 6 sets [30s rest]
–
Banded Woodchop:
Green x 15 x 6 sets [30s rest]
–
Banded Row:
Green x 25 x 4 sets [30s rest]

04/23/2020:
BW:178.0
–
Squat (no belt):
325×4
335×4
345×4
325×4 x 3 sets
–
Slingshot Bench:
255×4
265×4
275×4
260×4 x 3 sets
–
Close Grip Incline Bench:
130×10
135×10
140×10
132.5×10
–
Single Leg Calf Raise:
BW x 10 x 6 sets [30s rest]

04/24/2020:
BW:177.6
–
Mid Shin Block Pull (no belt):
365×4
375×4
385×4
365×4 x 3 sets
–
RDL:
225×10
240×10
250×10
235×10
–
Close Grip Bench:
215×4
222.5×4
230×4
217.5×4 x 3 sets
–
Blast Strap Skull Crusher:
BW x 10 x 6 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/25/2020:
BW:176.0
–
Assault Bike:
LISS x 33’20” (11.8 miles)
–
Hanging Leg Raise:
BW x 5 x 6 sets [30s rest]
–
Dead Stop Chinup:
BW x 5 x 6 sets [30s rest]
–
Single Arm DB Row:
50 x 10 x 6 sets [30s rest]
–
DB Bicep Curl:
25’s x 10 x 3 sets; x 8 x 3 sets [30s rest]

Training Log 04/05/2020 – 04/11/2020

Weekly Miles Walked: 42 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 489.25 Miles [Goal:1500]

04/05/2020
BW:175.4
–
REST – Other than Daily Walking

04/06/2020
BW:178.0
–
Comp Squat:
340×5
350×5
360×5
–
Comp Press:
135×5
140×5
145×5
–
Pendlay Row:
150×10
160×10
170×10
–
Calf Raise:
BW x 50,30,30,30,30
–
Barbell Bicep Curl:
45×15
55×15
65×10 x 3 sets

04/07/2020
BW:176.2
–
Comp Deadlift:
355×5
365×5
375×5…Maybe a PR
–
Comp Bench:
230×5
235×5
242.5×5
–
3-0-3 Squat (no belt):
150×10
165×10
180×10
–
Inverted Skull Crusher:
BW x 25,15,15,15,15
–
Neck Extensions:
20 x 25,15,10

04/08/2020
BW:176.6
–
Assault Bike:
LISS x 30min (10.5 miles)
–
Ab Wheel:
Knees x 10 x 6 sets
–
Dumbbell Chest Supported Row:
40’s x 10 x 6 sets
–
Dumbbell Bicep Curl:
22.5’s x 10,10,10,10,9,8

04/09/2020
BW:176.8
–
Squat (no belt):
325×4
335×4
345×4
–
Slingshot Bench Press:
260×4
270×4
280×4
–
Close Grip Incline Bench Press:
130×10
140×10
145×10
–
Calf Raise:
DL x 25 x 4 sets; SL x 10 x 3 sets

04/10/2020
BW:177.6
–
Mid Shin Block Pull (no belt):
360×4
370×4
380×4
–
Close Grip Bench w/ Pause (no belt):
210×4
220×4
230×4
–
Romanian Deadlift (no belt):
195×10
210×10
225×10
–
Banded Tricep Pushdown:
Red x 30 x 5 sets
–
Neck Extensions:
20 x 25,15,10

04/11/2020
BW:176.6
–
Assault Bike:
LISS x 30 minutes (10.3 miles)
–
Hanging Abs:
Toe To Bar x 5,5,5
Knee Raise x 5,5,5
[30s rest]
–
Dead Stop Chinups:
BW x 5 x 6 sets
[30s rest]
–
Single Arm Dumbbell Row:
50 x 8 x 6 sets
[30s rest]
–
Barbell Bicep Curl:
50 x 10 x 6 sets
[30s rest]