Sprints

8 50-100m sprints in the park, playing with dog between.

Bench 8s Intensification

Bench 115x5, 135x5, 155x3, 175x3, 185x3x7, 185x15
Chins 5x6
Dead 185x3, 225x3, 285x3, 325x3, 365x3
Dips 2x10, 12
Chins 2x6
FSQ 135x6x3
Seated Calves 3x12
HLR 3x5
Hammer curl 3x10

Deadlift 8s intensification

12.20
Deadlift 135x5, 185x5, 245x3, 275x3, 295x3x7, 295x15
Bench 115x5, 135x5, 155x3, 175x3, 205x3, 225x3
Chins 5x6
FSQ 135x6x3
Dips 2x10, 12
Calves 3x12-15

Jog

12.18
Jog with dog 30min
40 touches rope, 10 push-ups, ~10sec rest x3
40 touches rope, 10 lunges, ~10sec rest x3

Press 8s intensification

12.17
Press 65x5, 85x5, 105x3, 115x3, 125x3x7, 125x14
Chins 6x6
Squat 135x5, 185x5, 245x3, 275x3, 315x3
Dips 3x10
Leg curls 110x10x3
Bent row 135x10x3

Jog

12.16
Jog with dog 30min
40 touches rope, 10 push-ups, ~10sec rest x3
40 touches rope, 10 lunges, ~10sec rest x3

Squat 8s Accumulation

12.13
Squat 135x5, 185x5, 205x5x7, 205x18
Chins 5x6 before bench sets
Bench 115x5, 135x5, 165x5, 195x5, 215x5 - screwed up was supposed to press instead
Bent row 135x8x3 - used false grip due to forearm buggin
Seated leg curs - 110x10, 115x10x2 - terrible machine
Dips 3x10

Bench 8s Accumulation

Chins 3x6
Bench 115x5, 135x5, 155x5x7, 155x18
Deadlift 185x5, 225x5, 265x5, 305x5, 345x5
Chins 3x6

Jog

25min
Same tempo circuit as last time

Deadlift 8 accumulation

12.5
Dead 245x5x7 245x20
Bench 115 135 165 195 215x5
Chins 5x6

Jog

12.4
Jog 25 min
Jump rope 30 contacts, 10 push-ups, rest x3
Jump rope 30 contacts, 10 lunges, rest x3

Press 8s accumulation

12.3
Chins 3x6
Press 65x5 95x5 105x5x7, 105x18 or 19
Squat 135x5 185x5 225x5, 255x5, 295x5
Chins 5x6
Dips 3x10 stay
Leg curls 3x10 up to 110
Hlr 2x5
Out of time

Hike

Hiked a couple hour with the dog - easy

Squat 10s realization

11.29
Squat 135x5, 165x5, 195x5, 225x1, 245x15
Press 65x5, 95x5, 125x5, 135x3, 155x, 10 lockouts
Chins 6x6
DB row 90x12x3 too much
DB Incline 45x12x3
Back raise 3x12
Calves 3x12

Jog

11.27
Jog with the dog 25min
Jump rope 40 touches, 10 push-ups, 20sec rest x3

Bench 10s realization

11.25
Bench 115x5, 125x5, 145x3, 165x1, 185x15
Chins 4x6
Deadlift 185x5, 225x3, 285x5, 325x3, 365x1
DB Incline 45x12x3
Chins 2x6
Leg press 4 plates x15x2, 6 plates x10
FCT 35x5x3

Deadlift 10s realization

Dead 195x5, 225x3, 265x1, 285x17
Bench 185x5 205x3 225x1
Chins 6x6
Leg press 4 plates x10x3
Db incline 40x12 45x12x2

Press 10s realization

11.20
press 85x5, 95x3, 115x1, 125x15 or 16
squat 135x5, 185x5, 245x5, 275x3, 305x1
Chins 5x6
db row 90x10x3
back raise 3x10
Seated calf 90x10-12x3
Hlr 3x5

Jog

Jog 20min
Push-ups 3x10

Squat 10s Intensification

Rear laterals 12.5x10x3
Chins 2x6
Press 65x5, 95x5, 115x3, 125x3, 145x3, 10 lockouts
Squats 135x5, 175x5, 205x5, 215x3x9, 215x18 gasser
Towel Chins 6,3
Chins 2x6

Jog

11.13
Jog 20min

Bench 10s Intesification

Bench 115x5, 135x5, 155x5, 165x3x9, 165x18
Deadlift 135x5, 185x3, 225x3, 275x3, 305x3, 345x3
Curl 3x10
Leg press 3x10
DB inclines 3x10-15
Seated calves 3x10-15
FCT 3x5

Play

30min playing with the dog in the park, some jogs, some sprints and some walking.

Deadlift 10s Intesification

11.08
Deadlift 185x5, 205x5, 235x3x9, 235x20 - messed up, was supposed to do 255
Bench 115x5, 135x5, 165x3, 185x3, 215x3
Face pull 3x15
Calf 3x15
Curl 3x8
DB Inclines 3x10-12
HLR 3x5
1 hour

Jog

11.07
Jog 20min

Press 10s Intesification

11.04
Press 65x5, 85x5, 95x5, 105x5x9, 105x18
Squat 135x5, 185x3, 225x3, 255x3, 285x3
DB row 85x10x3
Back raise 3x15 - too much

Squat 10s Accumulation

11.01
Squat 135x5, 185x3, 195x5x9, 195x18
Press 105x5, 125x5, 135x5, 10 lockouts
Back raise 3x15
DB bp 55x12-10x3
Chins 5x6 between stuff
Chest supported row 2x10-8

Jog

Jog with tha dog 24min, 149 ahr - HRM was reading way high until I started sweating.

Jog

10.29
Jog 20min or so with the dog

Bench 10s

Chins 3x6
Bench 95x5, 115x5, 145x5x9, 145x18
Deadlift 185x5, 225x2, 245x5, 285x5, 325x5
Chins 4x6
Lunge 20x12x3
Calf raise 3x12
Face-pull 3x15

Deadlift 10s

Deadlift 225x5x9, 225x20
Bench 155x5, 185x5, 205x5
Chins 5x6
Fct 45x10x3
Rear laterals 10x10x3
Seated calf 70x10x3 3 count top and bottom

Jog

Jog with tha dog 18.5 minutes, 142 ahr - she's getting the hang of it

New Press

Inverted juggernaut two days a week

Press 65x5, 85x5, 95x5x5, 95x15, 95x5x3 - 1min rest, whoops forgot I'm supposed to do 10 sets
Squat 135x5, 185x5, 205x5, 245x5, 275x5 felt a little heavy
Chins 6x6 mixed in
DB bench 50x8x3
DB row 85x8x3
Back raise 8,10,12
Calf raise 3x10

Press/Dead m4w3

Press 65x5, 95x5, 115x3, 135x5, 145x3, 165x3, 135x5x3
Dead 185x3, 225x3, 275x3, 305X5, 345X3, 385X3
DB bench 55x12x3
DB lunge 20x12x3
Chins between 8x6

Squat/Bench m4w3

Squat 135x5, 185x5, 225x3, 265x5, 295x3, 335x2 - no prob, form wasn't that great, 265x5x3
Bench 115x5, 135x5, 175x3, 195x5, 215x3, 245x2 - no prob, very solid
Chins 6x6 between stuff
DB row 95x8x3
Back raise 3x12
DB press 50x8, 40x10, 32.5x12

Press/Dead m4w2

Press 65x5, 95x5, 125x3, 145x3, 155x5, 125x5, 125x6, 125x7
Deadlift 185x5, 225x3, 285x3, 325x3, 365x6
Chins between 7x6

Squat/Bench m4w2

Squat 135x5, 185x5, 225x3, 245x3, 285x3, 315x5, 245x5, 245x6x2
Bench 115x5, 135x4, 155x3, 175x3, 205x3, 225x5
Chins 9x6 between
DB row 95x8x3
45 degree back raise 3x10

Jog

Cat vomits 10reps
Neck harness 30reps
Jog 34min 140 ahr
4HB abs 10reps

Press/dead m4w1

Press 65x5, 95x5, 115x5, 135x5, 145x7 115x5x3
Dead 185x5, 225x3, 265x5, 305x5, 345x7
DB bench 55x10x3
DB lunge 10x10x3
Chins 5x6 between stuff

Jog

Cat vomits 10reps
Neck harness 30reps
Jog 35min, 140 ahr
Sprints 50m x3
Planks front-side-side 1min each

Bench/squat m4w1

Bench 115x5, 135x5, 145x3 165x5, 195x3, 215x7
Squat 135x5, 185x5, 225x5, 265x5, 295x5
Chins 7x6 between stuff
DB rows 90x10x3

Jog

9.22
Jog 1hr 140ahr

Press/dead m3 w3

Rear laterals 3x12
Press 65x5, 95x4, 125x5, 145x3, 165x2
Chins between 5x6
Deadlift 185x3, 225x3, 275x3, 305x5, 345x3, 385x3
HLR 3x5

Jog

Cat vomits 10reps
Neck wrap 45reps
Jog 35min, 138 ahr
Sprints 50m x 2
4HB abs x 12

Squat / Bench m3w3

09.16
Squat 135x5, 185x4, 225x3, 255x5, 285x3, 325x4 PR, but a little weak in the mid section
Bench 115x5, 135x4, 155x3, 185x5, 215x3, 235x4
Chins 10x6 between sets
DB row 80x12x3
Seated calf raise 90x10x3

Jog

9.10
Jog 35min
Neck and ab work

Bench/squat volume

9.09
Bench 205x4x6
Squat 275x4x6
Chins sets of 6 between

Press/dead m3w2

Press 65x5, 95x5, 125x3, 135x3, 155x5 - hard
Dead 185x5, 225x3, 285x3, 325x3, 365x6 - grip was slippin
DB bench 65x8,10,12
Chins 10x6 between stuff
Calf raise 3x12
Curls 30x20x1

Jog

Neck harness 35reps
Jog 37min, 144 ahr

Squat/bench m3w2

Squat 135x5, 185x5, 235x3, 275x3, 305x8 - PR, a little ugly
Bench 115x5, 135x5, 155x3, 175x3, 205x3, 225x5 - Bad setup, and hung up early
Chins between 6x6 - neutral grip is the only one that feels ok
DB row 75x12x3

Jog

9/3
Cat vomits 10reps
Neck wrap 60reps
Jog 35min, ahr 142
50m sprints x 2
Planks front-side-side 1min

Dead/press vol & Jog

Deadlift 135x5, 185x5, 225x3, 275x2, 305x5x6
Press 65x5, 95x5, 115x3, 125x5x6
Chins between 8x6
Curls 30x20
Drive to park
Jog 45min, ahr 147, 152 max

Bench/squat vol.

7.30
Bench 115x5, 135x5, 155x3, 185x5x6
Squat 135x5, 185x5, 225x3, 255x5x6
Chins 5x6 between
Rear laterals - 3x12

• No real signs of fatigue from the day before

Press/dead m3w1

Press 65x5, 95x5, 115x5, 125x5, 145x8
Dead 185x5 225x5 305x5 345x8 265x8 - leapfroged 265 on accident
Chins 7x6

• Take away: I'll take a bunch of average to good workouts over a bunch of shitty ones. Matched a press PR, but it seems stagnant. DL was very average, not too hard but my grip was going.

Jog

8/29
Cat vomits 10 reps
Neck harness 35 reps
Jog 35min 143 ahr
4HB abs 10 reps

Bench/Squat m3w1

Bench 115x5, 135x5, 165x5, 185x5, 215x9 - bad setup grip and packing
Squats 135x5, 185x4, 225x5, 255x5, 285x10 - ugly but I had 10 on my mind
Chins 6x6 between stuff
Calf raise 3x12
DB row 3x12

Take away: Will and coming off of a back-off can compensate for shit form and lack of focus.

Jog

1 hr, 145 ahr, 55min in zone - a little hot

Dead/Press m2 w4

8.23
Press 65x10, 85x8, 105x6
Chins 3x6 between
Dead 155x10, 195x8, 235x6
Chins 3x6

Bench m2w4

Chest supported row 3x10 Bench 155x10, 135x8, 155x6 Hack squats 3x10 Back raise 3x10

Jog

Cat vomits x 10
Neck wrap 60reps
Jog - 33min
Planks - 1min, front-side-side

Squat m2w4

Squat 135x10, 165x8, 195x6
Dips 3x10
Chins 3x6
Curls 1x20

Jog

1hr, ahr 145

Press volume

Rear delt raise 3x10
Press 145x3x6
Seated calf raise 3x10
Back raise 3x12
Chins 10x5 between stuff
Chest supported row 3x10-12
DB bench 3x10-12

Bench / dead volume

8/14
Bench 205x3x6
Deadlift 335x3x6
Chins 10x5 throughout

Jog

Cat vomits 10reps
Neck wrap 60reps
Jog 30min 138 ahr
Kneeling ab wheel 3x15

Press m2 w3 / Squat volume

Press 95x5, 115x3, 125x5, 145x3, 155x4
Squat 135x5, 185x4, 225x3, 285x3x6
Chins 10-12x5

• Had the shits today, and feeling zapped.

Jog

Jog 1hr, ahr 145

Bench / DL m2 w3

Bench 115x5, 135x5, 155x3, 185x5, 205x3, 235x5 Chins between 6x5 Deadlift 185x5, 225x3, 275x2, 295x5, 335x3, 375x5 Superset Chins 4x5 Seated Arnold presses 3x10 Calf raise 3x12

Squat m2 w3 / press volume

Squat 135x5, 185x4, 225x3, 245x5, 285x3, 315x6 - small PR, knees drifting in a little
Press 95x5, 115x4, 135x4x6
Chins 9x5

Jog

Cat vomits 10 reps
Neck harness 35 reps
Jog 33min
Sprints 50m x 3
Planks 45sec front-side-side

Bench / DL volume

Bench 195x4x6 Push-downs 3x10-12 Deadlift 315x4x6 Curls 3x10 Calf raise 3x10-12

Jog

Jog 59min, 140 ahr, max 154

Press m2 w2 / Squat volume

Press 90x5, 100x5, 115x3, 135x3, 145x8 - PR but nasty
Squat 145x5, 185x5, 225x3, 265x4x6
Chins 7x5 between stuff
Chest supported row 3x10-12
Dips 3x10-12

Jog

8/2
Cat vomits 10reps
Neck wrap 60reps
Jog 33min
4HB abs x10

Bench / Dead m2 w2

Bench 115x5, 135x5, 155x3, 175x3, 195x3, 225x6
Dead 185x5, 225x5, 275x3, 315x3, 355x6
Arnold presses 40x10x3
Chins between stuff 10 or so x5

Jog

Cat vomits 10 reps
Neck harness 35 reps
Jog 30min, 140 ahr, 146 max
Planks 45sec front-side-side

Squat m2 w2 / Press vol

Squat 135x5, 185x4, 235x3, 265x3, 295x8
Press 65x5, 95x3, 125x5x6 - last set a little slow
Chins 6x5 between squats and presses
Bent over row 125x5x10 mixed in
Seated calf raise 3x10

hike

7/27
1.5 hour hike with the dog.

Jog

Cat vomits x 10
Neck wrap 90 reps
Jog - 33min, 142 ahr, 149 max
4HB abs x 10

Bench / dead volume

Bench 95x6, 135x5, 155x4, 185x5x6
Chins 10x5
Dead 185x5, 225x4, 275x3, 295x5x6
Alt hammer curls 35s x10x3
Calf raise 10x15x3

Jog

Cat vomits x 10
Neck harness x 35
Jog 32min, 140 AHR, 147 max
50m sprints x 3
Planks: front, side, side - 45sec each

Press m2 w1 / Squat volume

Press 65x5, 95x3, 105x5, 125x5, 145x7
Chins between 6x5
Squat 135x5, 185x4, 245x5x6 - lost count might have done 7
DB row 80x10x5 between squats - easy
Chin x 7

Jog

Cat vomits x 10
Neck wrap 120 reps
Jog 32min 142 ahr 147 max
Kneeling ab wheel 3x15

Dead/Bench m2 w1

Deadlift 185x5, 225x3, 255x5, 295x5, 335x5, 375x5 - 375 was a little slow
Bench 135x5, 165x5, 185x5, 205x10, 225x5 - wanted 12 with 205 but deads were bound to take something out of me
Calf raise 11x12x3
Rev grip lat-pull down to lower chest 145x15
-Joker sets are no joke

hike

7/20 2hr hike with the dog

Jog

Neck harness 40 reps
Jog 30min 139 ahr, 30min in zone
3 50m sprints
4HB abs 10 reps

Squat m2 w1 / Press volume

Squat 135x5, 185x4, 215x5, 245x5, 285x9
Press 65x5, 95x5, 135x3x6
Chins 10x5 between squats and presses
Rear laterals 12.5x15x3
Hammer curl 27.5x12x3

Jog etc.

Cat vomits x10
Neck wrap 110 reps
30 min jogging with a quick set of stairs in the middle, three 50m sprints with 50m walks between, quick jog after - 37min total, ahr 142, max 164, 35min in zone, 1:22 above
Planks side-side-front 45sec each

Bench and Deadlift volume

Bench 135x5, 155x3, 185x3, 205x3x6
Chins 9x5
Deadlift 225x3, 275x3, 325x3x6
DB press 40x10x2, 12
Seated calf 135x10x2 90x12 DC style

Jog

Jog 50min total on mostly flat dirt ahr 144

Press m1 w3 / Squat volume

7/12

Press 65x5, 95x3, 125x5, 135x3, 155x5 - had to grind through eye-level sticking point
Squats 135x5, 225x3, 275x3x6 - legs were drifting inward a little, reps were poppin though
DB rows 90x13x3
Chins 7x5 between stuff

Jog

Neck wrap 120 reps
Cat vomits x 10
Jog 35min, ahr 147, max 152,

Bench/Dead m1 w3

Bench 135x5, 155x3, 185x5, 205x3, 225x7 - PR, rpe 9 - solid but a little arch soreness
Chins 5x5 between sets
Dead 185x5, 225x3, 285x5, 325x3, 365x3x2 - slow off the floor
Seated calves 135x10x3
Chins between 3x5
Curls 70x12x2, 10 - a little much
Done in under 30min

Squat m1 w3

Squat 135x5, 185x3, 225x2, 245x5, 275x3, 305x6 - small PR, easy but knees were sneaking inward.
Chins 6x5
Calf raise 14x10x3
Back raise 3x12

Jog

7/6
Trail work - 51min, ahr 149, max 164

Hinge volume

Chins 4x5
Dips 2x12, 15
Deadlift 185x5, 225x3, 275x2, 305x4x6
HLR 3x6
-Half hour or so

Press volume

Press 75x5, 95x3, 125x4x6
Chins 10x5 between stuff
Back raise 3x12
Curls 60x15x3 cheat on last set
Calf raise 13x15x3

Jog

Cat vomits 10 reps
Neck harness 10, 40 reps
Jog 33min ahr 145
50m sprint x 3
4HB abs x 10

Bench/Leg volume

Chins 8x5 supersetted in with benches
Bench 195x4x6
Squat 255x4x6
Face-pulls 40x15x2, 50x15
C2 row 5min ~1000m
-Everything snappy, and felt good during and after.

DL/Press m1 w2

Dead 185x5, 225x3, 265x3, 305x3, 345x3, 345x5
Press 85x5, 95x2, 105x3, 125x3, 145x8, 6 lockouts
Chins 6x5
Seated calves 125x10x3
Curl 70x10x3

Squat/BP m1 w2

6/26
Squat 225x3, 255x3, 285x9
Bench 165x3, 195x3, 215x8
Chins 5x5
DB row 90x12x3
Calf raise 12x15x3

Jog

Normal warm up
Cat vomits x 10
Neck wrap 120 reps
Jog 30min, ahr 142
50m sprints x 3
Planks front-side-side 45sec

hinge volume

Normal warm up
Deadlift 135x5, 185x3, 225x3, 285x5x6
HLR 3x6
Dips 3x12
Seated calf raise 135x12, x10x2
Wide-grip chins 3x5

Squat/Press volume

Normal warm up
Chest supported row 3x12
Squat 135x5 185x3, 245x5x5
Press 125x5x5 or 6
Chins 3 or 4x5
Calf raise 13x12x3
Curls 70x10x3

Jog

Normal warm ups
Cat vomits x 10
Neck wrap 120 reps
Jog 25min 140 ahr
50m sprints x 3
Planks front-side-side 45sec

Dead m1 w1

Normal warm up
Deadlift 185x5, 225x3, 245x5, 285x5, 325x5x2
Bench 135x5, 185x5x5
Chins 5x5

Jog

Normal warm up
Neck wrap 100 reps
Jog 28min, Ahr 140
4HB abs x10

Squat / Press m1 w1

Squat 135x5, 185x4, 205x5, 245x5, 275x8 

Press 95x5, 105x5, 125x5, 135x10, 5 lock-outs

Back raise 3x10 

Dips 3x12 

Chins 10x5 between most everything 

Face-pulls 30x15, 40x15x2 

Seated calf-raise 135x10, 125x10x2

Bench m1 w1

Switching back to 5/3/1 as the basis. Need some flexibility in scheduling right now

Normal warm up
Bench 135x5, 155x4, 175x5, 185x5, 205x11 - misload but going with it
Chins various grips 5x5
DB row 100x10x3
Calf raise 13x15, 12x12x2
Curl 50x15, 12, 12

SG w1 d1

Normal warm up 

3x10-12 2.5min rest

Wide-grip pull-up bw x10, asst 2x10, 4x12 

Bench 205x11, 195x10, 185x7(8)

Calf raise 15, 14, 13x12

Curl 80, 70, 65x12

Face-pull 40x12, 50x10, 12

-Straight sets 

Jog

Normal warm up
Cat vomits x10
Neck wrap 120 reps
Jog 26min ahr 141
Sprints 50m x 2
Pull-ups 2x5
Planks side-side-front 30sec

ramp 1 week 3 day 4

Normal warm up
Bench 215x8, 200x9, 190x10, 175x10, 9
Wide-grip chins bw x10 asst 2, 4, 6, 8x10 - first 2 barely
Squat 275x8, 255x8, 225, 215, 195x10
Curl 80x10
Press 135x6, 115x8 - hurtin after squats and benches
Push-down 80x8
Calf raise 14, 13x10
SLDL 245x8

- Gave up on the SLDL. After that much GM'ing on the squat didn't need it.
- Next cycle I'm just going to finish off with hinge or rear delt work if I'm under 45min

Hike

Yesterday
2hr hike with the dog

ramp 1 week 3 day 3

Normal warm up

DB row 115x10 105x10 95x12 85x12 75x12

Inclines 165x10 150x12 140x10 125x11 115x11

Leg press 460 430 410 390 370x12

Back raise 35x12x5

Upright row 100 90x12 repeat

Seated calves 155x10 145x12 repeat

Hammer curl 42.5x10 sloppy

Push-down 80x12 sloppy

Jog

Maxwell daily
Stretching
Cat vomits x 10
Neck wrap 100 reps
Jog 25min
Sprints 50m x 2
Pull-ups 2x5
Planks front, side, side 30sec

ramp 1 week 3 day 2

Maxwell daily
Stretching

Press 130 105x13 85x12 65 55x13

Dips 20x13 15x14 10x13 bwx15 bwx12

Squat 245x13 215x14 195x14 175x14 155x15

Leg curl 140x14 130x13 110x13 90x13 ouch 

Pressing strength dropped just a tad this workout. Dips were a little stronger however.

ramp 1 week 3 day 1

Maxwell daily
Stretching

13-15 reps 90 sec rest 

Chins bwx15 4x13 160x12 13x15 16x15

Bench 195x14 165x13 135x15 125x15 115x15

Curl 65x13 50x15 45x15 35x15 30x15 most sloppy

Calfs 13 12 11 10 9x15

ramp1 week 2 day 4

Maxwell daily
Stretching
8-10 reps 90 sec rest
Bench 210x10 200x9 185x10 175x10 super set with
Wide-grip pull-up bw x10 repeat, asst 2x10 wide-grip pull-down 175x10, asst 6x10
Squat 265x10 ugly, 245x10, 225x10 205x10 super set with press, bis and tris
Press 140x8
Curl 85x8
Push-down (bar) 80x8 ugly
Calf raise - a buncha plates x10x2
SLDL 235x8x2, 225x8
- Cut it off at 55min. Need to get more diligent about rest times.

Jog

Maxwell daily
Stretching
Neck wrap 100 reps
Jog 25min 146 ahr, 151 max, pushed the pace a little
Pull-ups 2x5
Sprints 50m x2

ramp 1 week 2 day 3

5/29

Maxwell daily
Stretching
Elliptical for a few minutes

DB row 110 100 90 80x12 grip was slipping on the first set 

Inclines 160 145 135x12 125x11

Leg press 390 390 380 370x12

Upright row 95x12

Hammer curl 42.5x10 cheat

Back raise 35x10, 25x10x2, x12

Seated calves 155 145x12 short

Push-down 80x12

ramp 1 week 2 day 2

Maxwell daily
Stretching
Elliptical 3min
Press 130x13, 105x13, 85x13, 65x13 straight sets, stay for next time. interestingly my sticking point moves near to the top on higher reps, tricepts exhaustion?
Squat 235x15, 215x13, 195x14, 175x13 alt. with dips. hard but stick with the same weights
Dips 15x15x2, bw x 15, bw x 12 - failed on 13. Use 20 on the first set next time.
Leg curls 140x14, 130, 110x13, Seated leg curls x13 vultures at the gym today. Alt with leg raise
Leg raise 15, bent knee 3x15
Just over 45 min. messed around a bit before squats

ramp 1 week 2 day 1

Maxwell daily
Stretching
C2 row
4x13-15 90sec rest
Neutral grip chins bw x 14 asst 4x13 9x13 14x15 alt with
Bench 190x15 165x13 135x14 115x15 - arms so pumped I could barely lock out
Calves 12x15x2, 11x15 10x15 alt with
Curls 65x13 50x13 45x15 30x15
Face-pulls 40x15x3
Under 40min

ramp 1 week 1 day 4

Maxwell daily
Stretching
5min elliptical
Bench 205, 195x10, 185x9
Wide-grip pull-up bw x8, asst 3x10, 5x10
Press 135x10
straight sets
Squat 255, 225, 205x10 all easy misloaded all - meant to do more, alt with curls and tris
Curl 80x10
Push-down 80x10
Calf raise 13, 12x10

Jog

Maxwell daily
Stretching
Neck wrap 90 reps
Jog 26min ahr 143
50m sprints x 2
Pull-up 2x5

ramp 1 week 1 day 3

3x10-12 2min rest 

DB row 105, 95, 85x12 - grip will probably be the limiting factor on these 

Inclines 155, 145, 135x12 - last two sets hard 

Leg press 380, 360, 340x12 

45 degree back raise 25, 15, 10x12

Upright row 85x12

Seated calves 145, 135x12 - stay and work on full extension 

Hammer curl 40x12 - repeat, some cheating on the last two 

Push-down 70x12 

Jog n stuff

Maxwell daily
Stretching
Jog 26min, ahr 142
2 50m sprints
Pull-up 2x5

Ramp 1 week 1 day 1

5min elliptical
3x13-15 2min rest

Chins neutral bwx13 asst 3x12 8x15

Bench185x15 165x14 extra rest 135x14

Curls 60 50 40x15

Calf 4 plates x13 12x13

Straight sets

ramp 1 week 1 day 2

Maxwell daily
Stretching
5min c2 row

3x13-15 2min rest 

Press 125x15 95x13 75x14 straight

Squats 225, 205, 185x15 alt. with dips

Dips 10X15x2 bwx14

Face pull 50x15 60x13

Leg curl 130, 120 100x15 hams screaming 

Leg raise 15 13 bent leg x15

42min  

Jog, etc.

Maxwell daily
Stretching
Neck wrap 90 reps
Jog 20min
50m sprints x 2
Chins 2x5
Kneeling ab wheel 3x15

More of the same

Maxwell daily
Stretching
5min c2 row
Bench 225x5, 205x8, 185x8 - last two easy
Squat 275x6, 245x8, 225x8 - last two easy
SLDL 225x8, 205x8, 185x8 - easy
Wide-grip chins bwx8 3x8, 5x8
Calf raise 13x8x2
Press 145x2 wtf, 135x8 - no prob - hit a set of calves between - dunno what happened with 145 but it was embarrassing
Curl 80x8
Push-down 80x8

Just under 45min

jog

Maxwell daily
Stretching
Jog 22min - 145 ahr
50m sprints x 2
Chins 2x5

choosing weights

Maxwell daily
Stretching
5min elliptical
3x8-10 2.5 min rest
DB row 95x10x3
Inclines 165x8 barely 145, 135x10 hard, repeat all
Leg press 360x10x3
Upright row 95x8 ouch - bring grip in and go lighter
Hammer curl 40x10 - barely
Push down 70x10 no prob
45 degree back raise 20x10x3
Seated calf raise 140x10, 135x10
KTE 2x8 - easy, grip was the hardest part

45min and cut it off

jog

Maxwell daily 

Stretching 

Neck wrap 70 reps

Jog 20min 

50m sprints x 2

Chins 2x5

zzz

Maxwell daily
60 reps neck harness
5min c2 row
3x10-12 2.5 min rest 

Press 135x12, 115x10, 95x12

Dips 25x8 15x10 bw x12

Squats 225 205 185x12 no prob and good form 

Leg curl 100 120x12 130x10

Leg raise 3x12 last hard

40 min

Straight sets 

Superset leg curls and leg raise

Hams screaming 

Reset

Getting over a nasty cold I got on Sunday. Head still full of snot.

Maxwell daily
Stretching
Neck wrap 75 reps
5min elliptical
3x10-12 2.5 min rest
Neutral grip chins x12
Rev grip pull-downs 175x12, 160x12
Bench 205x10, 185x10, 165x10
Curls 70, 60, 50 x 12
Calf raise 12, 11, 10 x 12
5min stationary bike
Straight sets

ramp 2 week 2 day 4

Maxwell daily
Stretching
Neck harness 60 reps
c2 row 5min
Deadlift 335x9 grip 305, 285x10 straight sets with a little extra rest
Bench 205x9 195x8 185x8 barely
Pull-up 8, asst 3x8, 5x8
Seated calf raise 145x10, 135x10
Press 125x8 gassed again
Curl 75x10 repeat
Push-down 70x10 repeat

Breakfast

2hr hike with the dog

ramp 2 week 2 day 3

5min elliptical
Neutral grip chin 12
Rev grip pull-down 160x12
Neutral grip asst chin 6x12
Inclines warm up sets 165x10, 145x12 repeat, 115x12
Squat warm up sets 235x10, 215x10, 195x12 - ate before thought I was going to puke
Curl 70x12
Press 115x10 gassed
Calf raise 11x12, 10x12
Push-down 70x10 barely
Face-pulls 3x15
40 min total even relaxed a little while warming up for squats

Jog

Maxwell daily
Stretching
Neck wrap 75 reps
Jog 23min
Sprints 50m x 2
Chins 2x5

Ramp 2 week 2 day 2

Maxwell daily
Stretching
5min c2 row
Bench 185x15, 165x13, 145x13
DB row 85x15x3
SLDL 215, 195, 175x15 grip was goin even though I was using straps doh
Push-down 60, 50, 40x15 repeat
Seated calf raise 125, 115, 105x15 - go up on the last set

40min of weights, a little slacking before SLDL

Ramp 2 week 2 day 1

Maxwell daily 

Stretching 

5min eliptical 

Pull-up asst 4, 7, 12x15 

Inclines 145, 125, 115x15 - last set just barely 

Curls 70, 50x15, 40x13 straight sets and hard, jerks taking up the squat racks 

Squats 215x13, 195x15, 185x13 straights sets 2.5 min rest - ugh stopping at form break down and limiting to 2 breaths up top

Calf raise - 11x13, 15, 13 

Hike

4.28
2hr hike with the dog

Ramp 2 week 1 day 4

4.26
Maxwell daily
Stretching
5min row
Dead 325, 295, 275x10
Bench 205x9, 185, 175x10
Pull-up 8, 3asst x8, 5asst x10
Press 135x8 - too much
Seated calf raise 135x10, 125x10 stay
Push-down rope 70x10
Curl 75x9

Jog

4.25
Maxwell daily
Stretching
60 reps neck
20-25min jog
Pull-ups 2x5

Ramp 2 week 1 day 3

Maxwell daily
Stretching
5min elliptical
3x10-12 2.5min rest
Neutral grip chins x11, asst 4x12, 8x12
Inclines 155, 135, 115x12
Squat 225, 205, 185x12
Press 115x11
Curl 75x10 - go down
Push-down 70x12 - bar
Calf raise 11x12, 10x10

Modified compound sets throughout. Finished weights in just under 45min despite a couple breaks.

Jog

Maxwell daily
Stretching
Neck wrap 80 reps
Jog 23min AHR 143 - brought the handball
2 50m sprints
Pull-ups 2x5
Ab wheel 20, 15, 10
-Hams sore

ramp 2 week 1 day 2

Maxwell daily
Stretching
Elliptical 5min
Bench 95x10, 135x5, 175x15, 155x15, 135x15 superset with
DB rows 75x15x3
SLDL 205x15, 185x15, 165x15 - hook grip ouch, superset with
Push-downs - rope 60x14, 50x15, 40x15
Seated calf raise 125x13, 115x13, 100x15

ramp 2 week 1 day 1

Maxwell daily
Stretching
C2 row 5min
3x13-15 2.5min rest
Chin asst 5x15, 8x15, 11x15 straight sets
Inclines 135x15, 125x5, 105x13 straight sets
Squat 135x5, 185x5 between presses 205x15, 185x15, 175x15 ss with curls
Curl 65x15, 50x15, 40x15
Calf raise 10x15, 9x15, 8x13 ss with face-pulls
Face-pull 40x15x3
46min of weights sand bagged a little before squats

Jog

Maxwell daily
Stretching
20min jog
Sprints 50m x 2
Pull-ups 2x5

back, chest, calves

Maxwell daily 

Stretching 

5min elliptical

Pull-up bwx10, Pull-down 175x10, Pull-up asst 5x10 

Bench 135x5, 185x5, 205x10, 185x10, 185x8 zoned out and got some extra rest in here 

Calf raise 12x10, 11x10, 11x10

I owe myself abs, neck, grip and rear delt work. 

legs delts arms

Maxwell daily
Stretching
Press 95x5, 115x5, 135x10, 115x12, 95x12
Chins 3x5
Squat 135x5, 185x4, 225x12 a little GM but easy, 205x12, 185x12
Curls 75x6 interrupted, 70x10, 60x10, 45x12
Dips 25x12x2, 10
45 degree back raise 10x12x2, 12

chest back and cardio

Maxwell daily 

Stretching 

Neck wrap 

3x10-12 2min rest

Neutral grip chins BWx10

Bench 135x5, 155x4, 195x11, 175x12, 155x12

Rev grip pull-downs 175x12, 160x12

Calf raise 11x10, 10x12, 9x10

Chair leg raises 2x15, 13

30min eliptical

Legs

4/13

Maxwell daily 

Stretching

Neck raise 60 reps

3x6-8 2min rest 

Press 95x5, 155x5, 135x7, 115x8 - Need at least one more warm up set

Curl 80, 70, 60x8  no prob

Push down 80, 70, 60x8 no prob 

Neutral grip chins 3x5 

Squat 275x6, 245x6 a little too much GMing, 225x8 

Bar hangs 12 sec x 3 per hand

Jog

Maxwell daily
Stretching
Jog 20min
Sprint 50m x 2
Chins x 5

Jog

Slacking on posting here, but have still been working out

Maxwell daily
Neck wrap 60 reps
Jog 20min
1 50m sprint at the end
Ab wheel 3x12

ramp 1 week 3 day 1

5x13-15 90 sec rest
Normal warm up
Pull-down 160x15, 145x15, 130x13, 115x15, 115x13
DB incline 75x15, 55x15, 40/45(misload)x3, 45x10, 35x13, 30x13
Calf raise 410x13, 380x13
Curl 65x15
Calf raise 360x14
Curl 55x15
Calf raise 360x15
Curl 45x15
Calf raise 360x13
Curl 45x15 - a little english on the curls, could bear repeating
10min incline walk
-Fuckin A forgot to set of curls

Jog

2/4 

Normal warm up 

Neck wrap 70 reps 

Jog 30min

ramp 1 week 2 day 4

4x8-10 90sec rest

Bench 135x6 205x8 175x8 155x10 135x10

Pull down 185x8 160x10 145x10 130x10

Dead 185x6 325x8 

push down 70x10 - Used a straight handle instead of the rope this time, seemed easier

Dead 285x8 265x8 225x8 - Dead areas occupied the other shit first looks like it took its toll get some straps next time, maybe sub sldl next cycle

Calf 410 410

Curl 90x8 repeat 

Press 115x10 oops nearly forgot 

ramp 1 week 2 day 3

4x12-10 90sec rest

Hammer row 160x12, 10
Bench 195x10, 175x9
Hammer row 135x12, 10
Bench 155x12, 135x10
Squat 135x8, 245x12
DB press 45x12
Squat 205x10
Hammer curl 40x10
Squat 185x11
Push-down 60x12 repeat
Calf raise 370x12x2

ramp 1 week 2 day 2

1/30

4x13-15 90sec rest
Press 125x15, 95x13, 75x15, 65x13
Push-down 50x13x2, 40x15
Squat 235x13
Push-down 40x15
Squat 205x15, 175x13, 155x13
Sit-ups 15x15, 10x13x2, BWx15

ramp 1 week 2 day 1

1/28

Pull-down 160x13, 145x13, 130x15, 115x15
DB inclines 70x15, 55x13, 45x14, 35x15
Calf raise 360x15x2
Curls 65x13
Calf raise 360x15
Curls 55x13
Calf raise 360x13
Curls 45x15, 40x15

ramp 1 week 1 day 4

Normal warm up
Deadlift 185x8, 315x10, 295x10, 275x10 rough but not as bad a squats
Bench 115x8, 195x9, 175x9, 155x8
Neutral grip chin x 6 doh!
Rev. grip pull-down 165x8
Wide-grip 140x10
Press 115x10
Calf raise 380x10
Push down 70x8 - go back to 60
Calf raise 380x10
Curl 85x10

ramp 1 week 1 day 3

Normal warm up 

3x10-12 day 2min rest

Hammer row 145x12x2, 135x10 

Bench 185, 165x12, 145x10

Squat 135x8, 245x10

DB Press 40s x12 

Squat 225x10

Hammer curls 35s x12

Squat 205x12

Calf raise 360x12

Push-down 60x12 repeat

Calf raise 360x12

I was dyin going from benches to squats

ramp 1 week 1 day 2

Monday, 1/21

Normal warm up
3x15 day 2 min rest
Press 115, 85, 65x15
Push down 60x12
Squat 135x8
Push down 50x13
Squat 225x15 - ass kicker
Push down 50x13
Squat 205x15, 175x15
Sit ups 15x15, 13, 10x13 - need to find a different ab exercise, lots of quad strainin here
5min incline treadmill walk cool down

ramp 1 week 1 day 1 (reboot)

Got off schedule early in the cycle so just rebooting

5min elliptical 

Wide-grip pull-down 145, 130, 115 x 15 good but move on up 

Inclines 70, 55 x14, 45x 13 hit your reps

Curls 60, 50, 50 x 15 mixed with.... 

Calf raise 340x15x3
15min treadmill incline walk

ramp 1 week 1 day 2

1/15

Normal warm up 

Press 115, 85, 65 x15

Push-down 40x15x2, 50x15 between squats - go up to 60

Squat 225, 205, 185 x 15 - abs crampin but made it 

Sit ups 10x15x2, 13 - start with 15 next time 

ramp 1 week 1 day 1

Normal warm up
Wide-grip pull-down 145x15, 130x15, 115x15 just right - go up the first set
DB incline bench 65x15, 55x15, 45x15 - moderate riding up to hard - go up
Curls 60x15, 50x15, 40x15 moderate going up to hard - go up
Calf raise 330x15, 15, 13 - hard
5min incline walk cool down

Hike

1/13
Same hike as last time with the dog

preconditioning day 10

1/10

Normal warm up
Bench 115x8, 185x12, 155x12, 155x12 no prob
Hammer row 160 x 10, 10 hard, 135x12 easy jump set between bench
Squat 245x12, 225x10, 205x10 all hard - a little hip rise on the last one
DB press 30x12 too easy
Curls 80x10 moderate
-curls and presses in between squats
Calf raise 320x12, 340x12, 360x12 - oops extra set, all easy
-Squats after upper body work sux

jog

1/9
Normal warm up
Jog 35min
60 reps neck wrap

Preconditioning day 9

Normal warm up
Hammer row 3 plates x 12 mod, x 10 hard, 2.75 plates x 12 mod
Bench 115x8, 185x12 hard, 155x10 hard, 135x12 hard
Calf raise 3.75 plates x12x3 last set hard
Curls 70x12 mod, x10 hard, 60x12 burn
5min incline treadmill

Legs are barely sore today rah

Pre conditioning day 8

Normal warm up
Squat 135x8 225x15 gasser, 205x13 another gasser, 185x13 shakey
Press 65x8, 115x13, 85x13, 65x13 all hard and some pauses
Push-down 40x15, 13, 30x15

I really need to go to jump sets so I'm not dying on and after the squats

Pre conditioning day 7

c2 row 5min
Db inclines 30 degrees 30x10, 60x15 easy, 60x15 mod, 60x12 hard
Wide-grip pull down 130x15 easy, 115x15 mod, 100x15 hard
Curls 50x15 easy, 50x13 hard, 45x15 burn
Calf raise 3 plates x 15, easy, 3.5 plates x 15 hard, x 13 hard
5min incline walk

hike

Hike with the dog 2.2 miles up 1270' (50 min) then 2.2 down

Preconditioning day 6

1/4

Normal warm up
DL 185x8, 315x8 mod, 295x8 mod, 275x8 mod
Push-downs 70x8 hard, 60x8x2 easy
Press 145x6 hard, 115x8 mod, 115x6 hard
5min incline walk

Preconditioning day 5

Normal warm up
Bench 135x5, 205x8 hard, 185x8, 175x8 moderate - I thought 205 was going to be easy, but I felt cold and  weak. Try a few more reps with a lighter weight for the warm up.
Hammer row 2.5 plates x 8 - easy, 2.75 plates x8x2 moderate. Need to move these to a higher rep day
Curl 80x8x3 - last set hard
Calf raise 3 plates x 8 - easy, 3.5 plates x 8x2 - moderate
5min incline treadmill cool down

Pre conditioning day 4

Normal warm up
Press 65x5, 135x10, 115x10, 95x10 pretty good
Push-down 70x8 too heavy and sloppy, 60x10x2
Squat 135x5, 245x10 no prob, 225x10, 205x10 - last two were gassers
5min treadmill walking

- I'm liking how brief these are but realizing this is the easy stuff
- Squats were supposed to be first but the racks were occupied

Jog

New Year's day jog, 45min less tying shoe and taking a piss