Tx Log

**cchattong** · 12-15-2023, 08:05 PM

12.15.23 P1 - TB 3/5

INC SU 4 X 8 +40

SHELC+ 3 x 12
TBDL 1 X 2 - 335, 5 X 3 - 275
HI INC BENCH 3 X 8 - 75
PD 2 X 10
ACTIVE LEG EXT 3 X 15
MC ROW 2 X 10 - 85
FRONT RAISES 3 X 12

SM X -

**cchattong** · 12-19-2023, 08:41 PM

12.18.23 P1 - LOWER 4/5

Decline Sit ups 4 x 8 +45

Glute Bridge 3 x 12 - 115 (45/2, 25)
Sled Push 3 x 2L - 250
DB RDL 3 x 8 - 110.2, 115
- Heavy DB Curl 12, 10, 8, 6 - 50
Rope Hammers 3 x 12

TM x 20 min

***

12.19.23 P1 - PUSH 4/5

ab coaster 4 x 8 - +30

inc bench top5 - 90 X 6
std arnold's 3 x 8 - 55
mc lo bench 2 x 10
cable fly 2 x 12 - 30
inv y raise 3 x 12 - 17.5
tri pd/oh 3 x 8/8

TM x 15 min

**cchattong** · 12-21-2023, 07:51 PM

12.21.23 p1 - pull 4/5

Decline SU 4 x 8 +45

wg pd top 10 - 175, 130 x 5
MC row 3 x 10 - 85
st. Arm pd 3 x 12
trx face pull 3 x 12
lean cable curl 3 x 12
pin curl 2 x 12 - 45

tm x 20m

**cchattong** · 12-23-2023, 07:53 PM

12.23.23 P1 - TB 4/5

Toe Touches 3 x 15
SHELC+ 3 x 12
TBDL 1 X 2 - 355, 5 X 3 - 295
HI INC BENCH 3 X 8 - / Fly's
PD 2 X 10
ACTIVE LEG EXT 3 X 15 - X
MC ROW 2 X 10 - 85
FRONT RAISES 3 X 12

SM X 15m

**cchattong** · 12-26-2023, 08:21 PM

12.26.23 P1 - LOWER 5/5

Decline Sit ups 4 x 8 +50

Glute Bridge 3 x 12 - 115 (45/2, 25)
Sled Push 3 x 2L - 275
DB RDL 3 x 8 - 120
- Heavy DB Curl 12, 10, 8, 6 - 50
Rope Hammers 3 x 12

TM x 20 min

**cchattong** · 12-27-2023, 07:15 PM

12.27.23 P1 - PUSH 5/5

ab coaster 4 x 8 - +30

inc bench top5 - 90 X 7
std arnold's 3 x 8 - 55
MC fly 3 x 12
inv y raise 3 x 12 - 17.5
tri pd/oh 3 x 8/8

TM x 20 min

**cchattong** · 12-28-2023, 08:06 PM

12.28.23 p1 - pull 5/5

Decline SU 4 x 8 +50

wg pd top 10 - 175, 130 x 5
MC row 3 x 10 - 85
st. Arm pd 3 x 12
trx face pull 3 x 12
lean cable curl 3 x 12
pin curl 2 x 12 - 45

tm x 20m

**cchattong** · 12-30-2023, 08:29 PM

12.30.23 P1 - TB 5/5

Toe Touches 3 x 15
SHELC+ 3 x 8 - green
TBDL 3 X 3 - 315, 3 X 3 - 255
HI INC BENCH 3 X 8 - 065
PD 2 X 10
ACTIVE LEG EXT 3 X 15 -
MC ROW 2 X 10 - 85
FRONT RAISES 3 X 12

**cchattong** · 01-01-2024, 07:55 PM

1/1/24 TB1 (1/4)

Glute Bridge 3 x 8 - 125 (45.2, 35)
TBDL 1 x 2 - 335, 3 x 3 - 275
Inc DB Bench 2 x T6 - 85
DB RDL 2 x T6 - 115
Std Press 3 x 8 - 65
Back Ext 3 x 10

DB Lateral 3 x 8 - 20
Tri PD 3x 10

Romain Chair 3 x 12
Ab Coaster 3 x 12

TM x 15 min

**cchattong** · 01-03-2024, 08:55 PM

1.3.24 TB2 (1/4)

Cable Crunch 4 x 8
Toe Touch 3 x 15

SHELC+ (Gr) 3 x 8
P Row 3/2 x T6 - 230
Grip PU's 5 x 3
KB Lat Sq 3 x 8 - 50
PD 2 x 10

St. Arm PD 3 x 10
Std DB Curls 2 x 8 - 40
Rev. EZ Curls 2 x 12

TM x 15 min

**cchattong** · 01-08-2024, 11:46 PM

RE-RUN, WAS SICK

1/8/24 TB1 (1/4)

Glute Bridge 3 x 8 - 135
TBDL 1 x 2 - 335, 3 x 3 - 275
Inc DB Bench 2 x T6 - 80
DB RDL 2 x T6 - 115
Std Press 3 x 8 - 60
Back Ext 3 x 10

DB Lateral 3 x 8 - 20
Tri PD 3 x 10

Romain Chair 3 x 12
Ab Coaster 3 x 12

TM x 15 min

**cchattong** · 01-10-2024, 08:00 PM

RE-RUN

1.10.24 TB2 (1/4)

AB COASTER 4 X 8
KNEE RAISES 3 X 12

T ROW 2 X T6 - 145
DEF. R. LUNGE 3 X 8 - BW
GRIP PU'S 4 X 5
SA LAT ROW 3 X 10

St. Arm PD 3 x 10
Std DB Curls 3 x T8 - 40
Rev. EZ Curls 2 x 12

AIRDYNE 10:120 X 8

**cchattong** · 01-12-2024, 08:40 PM

RERUN

1.12.24 TB3 (1/4)
Tough training week. Tired AF.

Core Work

1AM CABLE ROW 3 x 8
Lat Lunge 3 x 8 - 45
Cable PD's 3 x 8
MC Fly 3 x 8
R. Fly 3 x 12
Curls 2 x 12

**cchattong** · 01-17-2024, 03:27 PM

1/15/24 TB1 (2/4)

Glute Bridge 3 x 8 - 145
TBDL 1 x 2 - 355, 3 x 3 - 295
Inc DB Bench 2 x 8, 2 x T6 - 85
DB RDL 3 x 8 - 115
Std Press 3 x 8 - 60
Back Ext 3 x 10

DB Lateral 3 x 8 - 20
Tri PD 3 x 10

Romain Chair 3 x 12
Ab Coaster 3 x 12

TM x 20 min

**

1.16.24 TB2 (2/4)

AB COASTER 4 X 10
KNEE RAISES 3 X 10

MC ROW 3 x 8 - 90, 100.2
LAT LUNGE 3 X 8 - T60
SLED 3 X L - 275
GRIP PU'S 5 X 5
Row - x

R. Fly 2 x 12 / Diamond PU - amrap x 2
Pin Curls 2 x 12

AIRDYNE 10:120 X 8

**cchattong** · 01-22-2024, 10:13 PM

1.22.24 TB1 (3/4)

Glute Bridge 3 x 8 - 145
TBDL 1 x 2 - 375, 3 x 3 - 275
Inc DB Bench 2 x 8, 2 x T6 - 90
DB RDL 3 x 8 - 120.2, 110
Std Press 3 x 8 - 65
Back Ext 3 x 10

DB Lateral 3 x 8 - 20
Tri PD 3 x 10

Dec Sit Up 3 x 10 -25
Leg Raises 3 x 11

Airdyne 10/110 x 8

**cchattong** · 01-23-2024, 06:28 PM

1.23.24 TB2 (3/4)

CABLE CRU 4 X 10

MC ROW 3 x 8 - 90, 100.2
LAT LUNGE 3 X 8 - T65
SLED 3 X L - 285
GRIP PU'S 6 X 5

R. Fly 3 x 12
Tri PD 3 x 8/8
Pin Curls 2 x 12

TM X 15M

**cchattong** · 01-26-2024, 10:08 PM

1.26.24 TB3 (3/4)

Decline SU 3 x 10 +25
Hang L.R. 3 x 11

TRX inv row 3 x 8
SHELC 3 x 12
1A LAT PD's 3 x 8 - stack
MC Fly 3 x 8
R. Fly 3 x 12
Curls 3 x 12, 10, 8

**cchattong** · 01-29-2024, 11:32 PM

1.29.24

Going to have to re-program based on PT's suggestions/rehab

Decline SU 3 x 11 +25
Leg raises 3 x 11

SHELC 3 x 12
DL Top3 350, conservative
INC DB BENCH T6 x 80, easy
STD Press 3 x 8 - 60
ARM CANDY

airdyne x 8 10/110

**cchattong** · 01-30-2024, 11:53 PM

1.30.24

CABLE CRU 4 X 10

STD ROW 3 x 8
SLED 3 X L - 300
GRIP PU'S 6 X 5
LAT RAISE 3 x 12
Pin Curls 2 x 12

TM X 15M

**cchattong** · 02-05-2024, 08:43 PM

2.5.24 - rehab reset
TB A (1/4)

Decline Sit Up 3 x 10 +25
Rev. Crunch+ 3 x 10

KB Swings 3 x 8 - 50

MC Row 3 x 12 - 70
Pwr Sq 3 x 12 - 90/side
Eccentric S. Downs 2 x 10/e
Cable PD's 3 x 12 - top 70
BTB Lat Raise 3 x 12 -10?
OH Tri 3 x 12 - 33

Airdyne 10/120 x 10

**cchattong** · 02-06-2024, 07:02 PM

2.6.24 TB B (1/4)

Ab Coaster 3 x 10
Leg Raises 3 x 10

Hvy Std Press 3 x 8 - T65

Inc DB Bench 3 x 12 - 60
DB RDL Ecc - 3 x 12 - 80's
DB Cuban's 3 x 12 - 15
Nordic's 3 x 8
Pin Curls 3 x 8 - 35
EZ Drag Curls 3 x 8 - 60

**cchattong** · 02-11-2024, 11:32 PM

2.8.24 TB C (1/4)

Leg Raises 3 x 10
MB Throws 3 x 10 - 8

SLED X 3 - 300
TRX Inv Row 3 x 12
Glute Band Walks 3 x 12
1A Lat PD 3 x 12 - stack
OH Tricep 3 x 12 - 33?
MC Rear Fly 3 x 12 - 90

---

2.9.24 TB D (1/4)

Cable Crunch 3 x 10
Rev Crunch 3 x 10

Hvy Inc Bench T8 - 85
SLRDL 3 x 12 - 25
STD Press 3 x 12 - 50
SHELC - X (PT)
MC Chest Fly 3 x 12 - 90?
DB Curl 3 x 12, 10, 8 - T40
Hammer Curl 3 x 12 - 35

Airdyne 10 x 10/120

**cchattong** · 02-12-2024, 10:08 PM

2.12.24
TB A (2/4)

Decline Sit Up 3 x 10 +30
Leg Raises 3 x 11

MC Row 3 x 12 - 75
Pwr Sq 3 x 12 - 105/side
Eccentric Step Downs 3 x 8/e
Cable PD's 3 x 12 - 150
Lat Raise 3 x 12 - 20
OH Tri 3 x 12

TM 15m

**cchattong** · 02-14-2024, 01:35 AM

2.14.24 TB B (2/4)

Ab Coaster 3 x 10
Rev Crunch 3 x 11

Hvy Std Press 3 x 8 - T70

Inc DB Bench 3 x 12 - 60
DB RDL Ecc - 3 x 12 - 85
DB Cuban's 3 x 12 - 15
Nordic's 3 x 8 - X, PT today
Pin Curls 3 x 8 - 40
EZ Drag Curls 3 x 8 - 60

AIRDYNE 10 X 10/110

**cchattong** · 02-15-2024, 09:47 PM

2.15.24 TB C (2/4)

Leg Raises 3 x 11
MB Throws 3 x 10 - 8

SLED X 3 - 315
TRX Inv Row 3 x 12
Glute Band Walks 3 x 12
NG PD 3 x 12 - 150
Tricep PD 3 x 12
MC Rear Fly 3 x 12 - 90

Box Runs ups 8 x 30/60

**cchattong** · 02-16-2024, 08:38 PM

2.16.24 TB D (2/4)

Decline SU 3 x 10 +25
Leg Raises 3 x 11

Hvy Inc Bench T8 - 90
SLRDL 3 x 12 - 35
STD Press 3 x 12 - 50
SHELC - X (PT)
MC Chest Fly 3 x 12 - / Cable Fly - 30
Spider Curl 3 x 12 - 20
Hammer Curl 3 x 12 - 40

**cchattong** · 02-19-2024, 09:06 PM

2.19.24
TB A (3/4)

Decline Sit Up 3 x 11 +25
Leg Raises 3 x 12

MC Row 3 x 12 - 80
Pwr Sq 3 x 12 - 125/side
Eccentric Step Downs 3 x 9/e
Cable PD's 3 x 12 - 150
Lat Raise 3 x 12 - 22.5
OH Tri 3 x 12

Airdyne 10 x 10:60

**cchattong** · 02-21-2024, 02:34 PM

2.20.24 TB B (3/4)

Ab Coaster 3 x 11
Rev Crunch 3 x 11

Hvy Std Press 3 x 8 - T70 (9)

Inc DB Bench 3 x 12 - 60
DB RDL Ecc - 3 x 12 - 90
DB Cuban's 3 x 12 - 15
SHELC 3 x 12
Pin Curls 3 x 8 - 40
EZ Drag Curls 3 x 8 - 60

TM x 15m

**cchattong** · 02-22-2024, 10:01 PM

2.22.24 TB C (3/4)

Leg Raises 3 x 11
MB Throws 3 x 10 - 10

SLED X 3 - 330
TRX Inv Row 3 x 12 +10
Glute Band Walks 3 x 12
NG PD 3 x 12 - 70
Tricep PD 3 x 12
MC Rear Fly 3 x 12 - 90

Airdyne 10 x 10/60

**cchattong** · 02-27-2024, 12:01 AM

TB D (3/4)

Decline SU 3 x 11 +25
Leg Raises 3 x 11

Hvy Inc Bench T8 - 90
SLRDL 3 x 12 - 35
STD Press 3 x 13- 50
SHELC - X (PT)
MC Chest Fly 3 x 12
Spider Curl 3 x 12 - 25
Hammer Curl 3 x 12 - 40

***
2.26.24 TB A (4/4)

Decline Sit Up 3 x 10 +27.5
Leg Raises 3 x 12

MC Row 3 x 12 - 85
Pwr Sq 3 x 12 - 135/side
Eccentric Step Downs 3 x 9/e
Cable PD's 3 x 12 - 70
Lat Raise 3 x 12 - 22.5
OH Tri 3 x 12

TM x 15m

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