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  1. #61
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    1/24 "upper"

    1)DB bench (100s) AMRAP in 2:30
    8-5-4

    2)Pullups (+25) 5x3 [60 sec rest]

    3a)High incline arnold press
    45x8
    55x3x8

    3b)Seated cable row
    120x8
    165x3x8

    4a)Hammer curls (35-37.5) 3x10
    4b)Tricep pressdown (75) 3x10

    5a-b) shoulder raise and face pull.
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  2. #62
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    1/26 "lower"

    1a)Jump squats sets of 1-1-1
    1b)Deadlift - up to (355) x 1-1-1

    2)Ball leg curls 3x 10 (5 concentric/5 negatives)

    3)Leg press (5plate/side) AMRAP in 2:30 10-7-6-5

    4a)Single leg glute bridges or hip ext. 3x8
    4b)hops 3x15-20
    4c)Band pullthroughs 3x12

    5)Bike sprint 3x50 sec (18)
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  3. #63
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    1/28 "upper"

    1)DB bench (110s) 6,6,5 [3 minutes between] --- move to 115s or 120s next time

    2)DB deadstop rows (120) 2 x 90 sec PR zones
    15-8, 12,8

    3)DB bench with long pause (70s) 8,8,6
    4)Shoulder raise 25 3x10

    5a)Pulldown (150) 3x8
    5b)Pulldown to upper chest (60) 3x10

    6)Cable curls (60?) 3x10
    7)Cable overhead tricep (60?) 3x10
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  4. #64
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    1/31 "lower

    1)Deadlift (315) 2 x 2:30 PR zones (8-4, 8-4)

    2a)Walking Lunge
    (25s-35s) "rack position" 3x12

    2b)DB squats (35) 3x10

    3a)Cook hip lift 3x5
    3b)Back ext. 3x12
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  5. #65
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    2/1 "upper"

    1)DB bench (100s) 2 x 2:30 PR zones (7-5-4, 6-4-3)

    2)Pullup (+25) 4x4

    3a)Farmer's (100s)
    2x2 trips no straps
    2x3 trips w/straps

    3b)Arnold press
    40x12
    55sx3x8

    4a)Facepull 3x10
    4b)Tricep pressdowns 3x10

    5)Cable single arm biceps - up to (100) x8

    6)Shoulder raises
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  6. #66
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    2/4 upper

    1)DB bench (120s) 2,3,2,3
    100s - 7,6

    2) Pullups (BW) 2x 2:30 PR zones (6-4-4-3, 6-3-3-3)

    3a)Pushup 4x10
    3b)Facepull 4x10

    4)Cable 1-arm curl 2x5, 2x10

    5a)Waiters walks (37.5s) 4x2 trips
    5b)shoulder raise (15s) 4x10
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  7. #67
    Registered User danki's Avatar
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    2/9 "TBT" -----Back to full body workouts

    1)Deadlift
    225x3
    275x3
    325x3
    345x3
    345x1-1-1

    2a)DB bench
    70s x 12
    80s x 12
    90s x 10

    2b)Pullup (BW) 3x8

    2c)BB rev lunge
    60x12
    80x10
    100x10

    3a)Band walk 3x 2 trips
    3b)Leg press
    3plates/side 2x 20-10
    2plates/side 30-10-10
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  8. #68
    Registered User danki's Avatar
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    2/11 "TBT" push focus

    1)DB bench
    90sx5
    100sx5
    110sx5
    115sx5

    2a)Farmer's walks
    60s x 3 trips
    90s x 3 trips
    90s x 3 trips

    2b)RDL
    DBs 50s x 12
    BB 155x10
    205x8

    2c)Arnold press
    45x12
    55x10
    65c8

    3a)Pushup 15,15,10
    3b)Facepull 3x15
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  9. #69
    Registered User danki's Avatar
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    2/13 "TBT Leg focus"

    1)RDL - up to 305 2x5

    2a)DB bench (90s) 3x10
    2b)Pullups 10, 6-4, 6-4
    2c)BB rev lunge (100) 3x10

    3a)Bulgarian goat bag (BW) 4x15
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  10. #70
    Registered User danki's Avatar
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    "TBT push focus"

    1)DB bench - with slow eccentrics and pause
    -up to 100s x 2 x5

    2a)RDL (185) 3x8-10
    2b)Seated row (180) 3x6-8
    2c)Arnold press (55s) 3x10

    3a)Farmers (50s) w/straps
    x4 trips [60' each]
    x4 trips [80' each]
    x4 trips [100' each]

    3b)Pushups 2x15
    tricep pressdown 2x15
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  11. #71
    Registered User danki's Avatar
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    2/18 "TBT lower focus"

    1)1-leg RDLs
    -up to 45/45 x 8

    2a)DB bench 90s x 15,13
    2b)Pullup x 12, 8-4
    2c)Rev lunge (100lbs) x20, x15
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  12. #72
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    2/20 TBT

    1)DB bench (115s) 3x5

    2a)Farmer's (115s) 3x2 trips
    2b)1-leg rdls (bw) 3x20
    2c)Arnold press (55s) 13,11,9

    3)biceps
    4)Glute bridge
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  13. #73
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    2/23 "TBT"

    1)1-leg rdl
    -up to 70/70 x 5

    2a)DB bench (100s) 10,8,6,6
    2b)Pullup (bw) 8,8,6,6

    3a)BB rev lunge (115) 10,10
    3b)Facepull (120) 10,10

    4a)Band walks
    4b)Back ext.
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  14. #74
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    2/25 "TBT"

    1)Low incline bench
    -up to 90sx5, 100sx3

    2)Arnold press
    -up to 70s x 5

    3a)DB shrug (70s) 3x12
    3b)Farmers (70s) 3x2 trips
    3c)1-leg RDL
    25sx15
    35sx15
    45sx12

    4a)Leg press (4plates/side) 2 x 10-5-5
    4b)Pushups 2x12-6-6

    5)Glute bridge isometrics
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  15. #75
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    2/27 "lower"

    1a)1-leg deadlifts
    -up to 175x5

    1b)1-leg glute bridge isos
    -up to 100 x 20 secs

    2)BB rev lunge (115) 1x20

    3a)leg press (2plates/side) 4x21
    3b)Band abduction 4x21
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  16. #76
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    2/28 "upper"

    1a)DB bench (100s) 10,10,6
    1b)pullups (BW) 3x 6-4

    2a)Arnold press (45s) 12,12,10
    2b)Farmers (90s) 3x2 trips
    2c)Facepul (90) 3x12

    3)Tricep 4x10-12
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  17. #77
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    3/2 "TBT - lower focus"

    1)Rev lunge
    -up to 145x5
    -155x10

    2)circuit
    -Mid incline DB bench (75s) 6x5
    -High stepup 6x5
    -Pullup 6x5
    -----16 minutes

    3a)1-leg deadlift
    100x2x5
    35/35 x 2x10

    3b)Band abduction 4x15-20
    3c)Hip thrust +100 4x15

    4)leg ext
    4x10
    single leg
    4x10
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  18. #78
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    3/4 "TBT upper focus"

    1)DB bench
    120s x 5
    120s x 3

    2)Rack RDL
    -up to 325 x 2 x5

    3a)Farmers (75s) 4x2-3 trips
    3b)Pushups 3x13-15
    3c)Pulldown 3x13-15

    4+)Shoulder raises, more farmers
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  19. #79
    Registered User danki's Avatar
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    3/6 "TBT"

    1a)Farmers w/straps (120s) 4x2 trips
    1b)Arnold presses (70s) 4x5

    2)Rack RDL clusters (275) 5-5-5-5-5 [about 30 sec between]

    3)Leg press drop set
    5plates per side x 13
    4 plates per side x 13
    3 plates per side x 13

    4)Facepulls
    90x13
    90x13
    70x10

    5)Lying leg curls
    95x13
    95x13
    70x10

    6)Leg ext
    70? x 21
    60?x21
    50?x21
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  20. #80
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    3/9 "TBT"

    1a)Bench (120s) 5x3
    1b)Pullup (+30) 5x3

    2)Rev lunge
    -up to 195x7

    3)1-arm rev lunge (50lbs) 5x5

    4)Pulldowns - drop sets
    150x10
    120x10
    90x10

    5)Glute bridge drop sets
    100x25
    45x25
    BWx15

    6)Lying leg curl
    130?x9
    90x9
    65x9

    7)Leg ext
    120? x 15
    90x 15
    50x25
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  21. #81
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    3/10 "extra workout

    1)Pushup x 25
    2)Lunge 1x30 / leg
    3)Pushup x 25
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  22. #82
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    3/11 "TBT"

    1a)Arnold press (70s) 3x7
    1b)Farmer's (120s) - Increased each trip by about 10 ft from last time (ea trip about 75 ft?)
    1x1 trip
    3x2 trips
    1x1 trip

    2)Lying leg curl (120) clusters of 5 5x5
    3)Rack RDL drop set
    325x10
    235x10
    135x10
    4)Face pull (120) clusters of 5 8x5
    5)Leg press 4 plates per side, slow eccentrics "clusters" 8x5
    6)Leg extensions (120) clusters 8x8
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  23. #83
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    3/13 TBT lower focus

    1a)Bench (110s) 7,7,6
    1b)Pullup (+10) 7,7,6

    2a)Rev lunge (185) 3x5
    2b)Deficit rev lunge [slow eccentrics] (95) 3x5

    3)Seated leg curl - up to 140? x 7
    4)Single leg press
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  24. #84
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    3/15 TBT - upper focus

    1a)Arnold press
    75sx3
    80sx3
    85sx3
    80sx5

    1b)Farmers (120s)
    1x2 trips (~20 yard ea)
    1x2 trips (~25 yards ea)
    1x2 trips (~30 yards ea)

    2)Rack RDL pull (shin heigh)
    -up to 275 x 2 x5

    3a)Facepull (70) 4x10
    3b)Strict shoulder raise (10s) 4x10

    4)seated leg curl drop set
    130x7
    110x7
    90x7

    5)1-leg press high 4x10

    6)hammer curl 2x10
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  25. #85
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    3/17 "TBT lower focus"

    1)DB bench (115s) 5x5 [last set was max]

    2a)Pullup (+20) 5x5
    2b)Lying leg curl
    ~165 x 4x5
    145x7

    3)DB rev lunge / RDL combo
    27s x 7
    40s x 6,6,7

    4)1-leg press ~5x10
    5a)Tricep pressdowns 3x10
    5b)Rolling tricep ext (17s) 3x10

    6)DB RDL (25s) 3x5-10 (iso at top for 5 secs)
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  26. #86
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    3/19 TBT upper focus

    1)DB shoulder raises 3x10
    -up to 30s x 10

    2a)DB dead stop row (100s) 3x8-10
    2b)Farmer's walks (100s)
    4 trips
    3 trips
    3 trips (ea trip ~ 25 yards)

    3a)1-leg deadlift
    -up to 40 x 5
    3b)RDL with isometric up to (40s) x 5-10

    4a)Arnold press (65-70) 3x4-6
    4b)shoulder raise (10s) 3x10

    5a)1-leg extesions (40-60) x 10
    5b)2-leg extensions (same weights) x 10
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    3/21 "TBT lower focus"

    1)DB bench w/pause (100s) 5,5,8

    2a)Pullups (BW+25) 5x3
    2b)Seated leg curl (150) 5x3

    3)Deficit Rev lunge + RDL
    -up to (25lb vest +45s) x 5
    -BW x 13

    4a)Tricep pressdown (50-70) x 8-10
    4b)Rolling tricep ext (30s) x10

    5)Leg ext - giant sets - single leg (~60lbs) x 7-10 alternating to failure
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    3/23 "Upper"

    1)DB row (115) 1x18

    2)Arnold presses (65s) 11-3-1

    3)Farmers (75s) 8 trips AFAP (each trip about 35 yards?) 5:45

    4)Chest supported rows (10s) 1x50

    5)Shoulder raise drop set
    1-arm
    30x8
    20x8
    15x8
    2-arm 10x3x10
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  29. #89
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    3/24 "lower"

    1)Lying leg curl
    80x15
    95x13
    130x8
    115x10, 80x10

    2)RE box squat
    High box
    305x2x5
    255x3x5
    Low box
    205x3x5

    3)BW reverse lunge 2x30/leg

    4)DB rdl w/5 second isometric at top
    -up to 55sx5
    drop set 55x5, 30x5, 17x5, BW x 5,5,5
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  30. #90
    Registered User danki's Avatar
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    3/26 upper

    1)DB bench w/pause - RP (100s) 11-4

    2)Farmer's (100s) - 20 yards AMRAP in 3:00 5 trips

    3)Pulups -RP (BW) 8-4-3

    4)DB rows (35lbs) 50, 30-20

    5)Tricep pressdowns (30-50) 30,30

    6)Lying tricep ext. (8lbs) 30,30
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