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Registered User
8.11.21
Lower A 4/4
Rot. med ball throws 4.10
Ball SHELC 4.10
Walking Lunge 3.12 - 32.5
Goblet Sq. top 6 - 105
Curls 15, 12, 10, 8 - 40
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Registered User
8.15.21
Upper B 4/4
Inc SU's 4.12
Pull ups - 45
N grip Rows 4.12
PU's - 200
Std press 3.12 - 40 relatively pain free
F. Raise 3.15 - 20
Pull aparts 3.20
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Registered User
8.18.21
Lower B 4/4
Kn. Roll outs 4.10
SLRDL 3.12 - 30
back ext 3.12 - bw
TBDL 3's - 295 moderate
1 DB lat lunge 3.12 - top 55
Hammer Curls 3.12 - 35
TM intervals x 15 min
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Registered User
8.24.21
Trying new experiment and playing with my 'training blocks' to take work schedule/fatigue/etc. into account.
'Week 1'
Strength A: (1/3 for the week) - 1 of 6 total - Lower
HIC: 0/2
E: 0/1
Grip: Y/N
Strength A
CORE
Kneeling Roll Outs - 3 x 10
SHELC - 3 x 10
Rot. 1a DB Push Press 3 x 4 - top 55
TBDL 3 x 5 (75%) - 215
1 DB Drop Lunge 3 x 8 - top 55
Divebomber PU (Slow) 3 x 8
Lat. Raises (strict) 2 x 10 - 20
Plyo Pull Ups 5 x 3
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Registered User
8.26.21
'Week 1'
Strength A: (1/3 for the week) - 1 of 6 total - Lower
HIC: 0/2
E: 1/1
Grip: Y/N
Got CRUSHED at work the day before. This was good enough. Probably stick to this with really bad days.
Endurance - 35 minutes
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Registered User
8.27.21
'Week 1'
Strength B: (2/3 for the week) - 1 of 6 total - Upper
HIC: 0/2
E: 1/1
Grip: Y/N
Strength B
CORE
Wtd Bridge #35 + Superman - 25/25 x 3
KB Swings 4 x 5 - 32kg
Inc. DB Bench 4 x 5 (75%) - 55 (1/6)
Sled Push 205# @ level 3 @ 3 lengths x 3
TRX Inv. Row + 25# - 3 x 8
Std Press 3 x 8 - 42.5 (2)
DB Curl 2 x 10 - 27.5
Last edited by cchattong; 09-14-2021 at 07:07 PM.
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Registered User
8.29.21
'Week 1'
Strength B: (2/3 for the week)
HIC: 1/2
E: 1/1
Grip: Y/N
HIC
KB swings x 10 - 20kg
Burpees x 10
- 60 min rest
X 8
Last edited by cchattong; 08-31-2021 at 10:01 PM.
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Registered User
8.31.21
'Week 1'
Strength C: (3/3 for the week) - 2 of 6 total - Lower
HIC: 1/2
E: 1/1
Grip: Y/N
CORE
Knees to Elbows 3.12
Back Ext 3.12
KB High Pull 3.8 - 20kg
TBDL 3 x 5 (80%) - 230 (2/6)
Split Sq. 3.8 - 35
Pull Ups - 25
1a Push Ups 3.8/e
F. Raise 2.10 - 25
Farmer Walks
Last edited by cchattong; 09-14-2021 at 07:05 PM.
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Registered User
9.3.21
'Week 1'
Strength C: (3/3 for the week) - 2 of 6 total - Lower
HIC: 2/2
E: 1/1
Grip: Y
HIC
Sled push (2) - 2 lengths
burpees x 10
x 8 rounds - 1 min rest
TM inc. walk x 15 min
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Registered User
9.5.21
'Week 2'
Strength D: (1/3 for the week) - 2 of 6 total - Upper
HIC: 1/2
E: 0/1
Grip: Y/N
CORE
Med Ball Rot. Throws 3.10
X walk - 3.12/e
Inc. DB Bench 4 x 5 @ 80% - 60 (2/6)
SLRDL 3.8 - 45
Std. Press 3.8 - 45
Std. N Grip Row 3.8
Tri PD 2.12
HIC
BW Squats + Push ups
10 to 1
***
9.6.21
'Week 2'
Strength D: (1/3 for the week) - 2 of 6 total - Upper
HIC: 1/2
E: 1/1
Grip: Y/N
30# Ruck @ 45 minutes.
Last edited by cchattong; 09-14-2021 at 07:08 PM.
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Registered User
9.7.21
'Week 2'
Strength A: (2/3 for the week) - 3 of 6 total - lower
HIC: 1/2
E: 1/1
Grip: Y/N
Strength A
CORE
Kneeling Roll Outs - 4 x 8
SHELC - 3 x 10
1a DB Push Press 3 x 4 - top 60
TBDL 3 x 5 (90%) - 255
1 DB Drop Lunge 3 x 8 - top 60
Divebomber PU (Slow) 3 x 10
Lat. Raises (strict) 2 x 11 - 20
Plyo Pull Ups 5 x 3
Last edited by cchattong; 09-14-2021 at 07:05 PM.
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Registered User
9.9.21
'Week 2'
Strength B: (3/3 for the week) - 3 of 6 total - Upper
HIC: 1/2
E: 1/1
Grip: Y/N
Exhausted from work. Making it to the gym was a small victory...
Strength B
CORE
Wtd Bridge #35 + Superman - 30/30 x 3
KB Swings 4 x 5 - 32kg
Inc. DB Bench 3 x 5 (90%) - 65 (3/6)
Sled Push 185# @ level 3 @ 3 lengths x 3
TRX Inv. Row + 35# - 3 x 8
Std Press 3 x 9 - 40
DB Curl 2 x 11 - 27.5
Last edited by cchattong; 09-14-2021 at 07:08 PM.
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Registered User
9.14.21
'Week 3'
Strength C: (1/3 for the week) - 4 of 6 total - Lower
HIC: 0/2
E: 1/1
Grip: Y/N
CORE
Knees to Elbows 4.10
Back Ext 4.10
KB High Pull 3.8 - 20kg
TBDL 3 x 5 (75%) - 215 (4/6)
Split Sq. 3.8 - 40
Pull Ups - 25
1a Push Ups 3.9/e
F. Raise 2.11 - 25
Endurance
SM - 111 floors + more
45 min. total
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Registered User
9.16.21
'Week 3'
Strength C: (1/3 for the week)
HIC: 1/2
E: 1/1
Grip: Y/N
HIC
10 countdown
KB Swings
Push Ups
Squats
Mtn. Climbers
TM hike 15 min.
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Registered User
9.18.21
'Week 3'
Strength D: (2/3 for the week) - 3 of 6 total - Upper
HIC: 1/2
E: 1/1
Grip: Y/N
CORE
Med Ball Rot. Throws 3.12
X walk - 3.12/e
Inc. DB Bench 4 x 5 @ 75% - 55 (4/6)
SLRDL 3.8 - 47.5
Std. Press 3.8 - 47.5
Std. N Grip Row 3.8
Tri PD 2.12
Last edited by cchattong; 09-20-2021 at 08:02 PM.
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Registered User
9.20.21
'Week 3'
HIC: 1/2
E: 2/1
TM Hike - 45 min
Absolutely crushed from work...
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Registered User
9.23.21
'Week 3'
Strength A: (3/3 for the week) - 5 of 6 total - lower
HIC: 1/2
E: 1/1
Strength A
CORE
Kneeling Roll Outs - 4 x 10
SHELC - 3 x 12
1a DB Push Press 3 x 4 - top 65
TBDL 3 x 5 (80%) - 230
1 DB Drop Lunge 3 x 8 - top 65
Divebomber PU (Slow) 3 x 12
Lat. Raises (strict) 2 x 12 - 20
Plyo Pull Ups 6 x 3
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Registered User
9.26.21
'Week 4'
Strength B: (1/3 for the week) - 5 of 6 total - Upper - 90% NEXT
HIC: 1/2
E: 0/1
Strength B
CORE
Wtd Bridge #35 + Superman - 30/30 x 3
KB Swings 4 x 5 - 32kg
Inc. DB Bench 4 x 5 (80%) - 60
Sled Push 185# @ level 3 @ 3 lengths x 3
TRX Inv. Row + 35# - 3 x 9
Std Press 3 x 8 - 45
DB Curl 2 x 12 - 27.5
*************
9.27.21
'Week 4' - HIC
Burpee x 5
Pu x 5
X climbers
Squat x 5
Rot MB throw x 5/e
20 min running clock
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Registered User
9/30/21
'Week 4'
Strength C: 2/3 for the week - 6 of 6 total - Lower
HIC: 1/2
E: 0/1
Tired.
CORE
Knees to Elbows 4.12
Back Ext 4.12
KB High Pull - X
TBDL 3 x 5 (95%) - 255 (6/6)
Split Sq. 3.8 - 45
Pull Ups - 30
1a Push Ups - x
F. Raise 2.12 - 25
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Registered User
10.3.21
HIC + E
'Week 4'
HIC: 2/2
E: 1/1
Burpees x 10
Curl + Press x 5 - 32.5
Sled Push
Sled pull
20 min running clock
TM hike - 30 min
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Registered User
10.4.21
'Week 4'
Strength D: 3/3 for the week - 6 of 6 total - Upper
CORE
Med Ball Rot. Throws 4.10
X walk - 3.12/e
Inc. DB Bench 4 x 5 @ 90% - 65
SLRDL 3.8 - 50
Std. Press 3.8 - 50
Std. N Grip Row 3.8
Tri PD 2.12
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Registered User
10.6.21
'Week 5' - Forced Progression
Strength A: 1/3 week - 1/6 lower
CORE
VS Plank 3.10
VS Shelc 3.10
2 DB PP 3 x 4 - 40, 45.2
TBDL 75% - 3 x 5 - 220
R. Lunge+ 3 x 10 - top 45
PU's - 120 total
Plyo PU 4 x 5
See Saw's 2 x 12 - 12.5
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Registered User
10.8.21
E
TM hike - 40 min
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Registered User
10.11.21
'Week 5' - Forced Progression
Strength B: 2/3 week - 1/6 upper
CORE
plank + 45 - 20s
superman - 20s
x 3
KB swings
4.5 - 32kg
Inc DB bench 5 x 5 @75 - 60
Sled Drag 3 x 2L's - 135 @ 3
Std Press 3 x 6 - 52.5
Hammer Row 3 x 6 - 160
Curl 2 x 12
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Registered User
10.13.21
'Week 5' - Forced Progression
Strength c: 3/3 week - 2/6 Lower
Hanging knee raise 3.12
Back ext 3.12
Slam ball 3.8 @ 10#
TBDL @ 80% - 4.5 - 235
RFESS+ 3.6 - 20's (being real conservative so as to not ruin my entire week...)
Push ups - 120 total
SA 1/2 Kn PD 4.6
Inv. hammer curls 2.12
SM - 15 min because I'm a fat ass.
Last edited by cchattong; 10-19-2021 at 03:08 AM.
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Registered User
10.18.21
'Week 6' - Forced Progression
Strength D: 1/3 week - 2/6 upper
Anti Rot holds 3.20s
X walk 3.10
MB Throws 3.10 @ 10
Inc DB Bench 4.5 @ 80% - 65
GHR 1.0 4.6
Std press 3.6 - 52.5
DB row 4.6 - top 90.2
Frenchies 3.10
TM 15 min
Last edited by cchattong; 10-21-2021 at 02:12 PM.
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Registered User
10.19.21
Week 6
HIC
Burpees x 10
Med Ball Throw x 5/5
Squats x 10
Curl to Press @ 35 x 5/5
Push ups x 10
AMRAP x 25 min clock
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Registered User
10.21.21
'Week 6' - Forced Progression
Strength A: 2/3 week - 3/6 lower
CORE
VS Plank 3.11
VS Shelc 3.11
2 DB PP 3 x 4 - top 50
TBDL 90% - 3 x 5 - 265
R. Lunge+ 3 x 10 - top 50
PU's - 120 total
Plyo PU 4 x 5
See Saw's 2 x 12 - 15
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Registered User
Out of town for a week - did some quick and dirty workouts to stay active but didn't get proper full lifting sessions in.
10.28.21
'WEEK 7'
STRENGTH B: 1/3 WEEK - 3/6 UPPER
CORE
plank + 45 - 20s
superman - 30s
x 3
KB swings
4.5 - 32kg
Inc DB bench 3 x 5 @90 - 70
Sled Push 3 x 2L's - med hvy
Std Press 3 x 6 - 50
Hammer Row 3 x 6 - 165
Curl 2 x 12
100 Burpees - 7 min
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Registered User
10.30.21
'week 7'
HIC
25 min of work .
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