Tx Log

**cchattong** · 11-02-2022, 09:51 AM

Push (5/5)

DB Bench 4 sets - top 90
Fly 2 x 12
Std. Arnold 3 sets - 45
Cable Laterals 3 x 15
Frenchies 12, 10, 8
SB Knee Tucks 3 x 12

***

11.1.22

LOWER (5/5)

Bkwd Sled 3 x 4 lengths - 400
DB RDL 3 X 12 - TOP 100
Back ext 3 x 12
VMO Sq 3 x 10 + 45

**cchattong** · 11-05-2022, 02:58 AM

11.2.22

Pull (1/5)

Pull ups 5 x 5
Supp Row 2 x 8 - 135, 1 x 12 - 110
1a Cable row 2 x 8 - top 63?, 1 x 12
2a PD 2 x 8 - 67?, 1 x 12
Drag curls 3 x 8
Kn Tucks 3 x 12

11.4.22

Push (1/5)

DB PP 3 x 5 - top 65
Inc Bench 2 x 8 - top 65, 1 x 12 - 45
Press 2 x 8 - top 45, 1 x 12
Face pull 3 x 12 + Front Raise 3 x 8
Cable crunch 3 x 12

**cchattong** · 11-07-2022, 10:34 PM

11.7.22

lower

sled push x 3 - 385 (3l)
rdl 2 x 8 - 100, 110, 1 x 12 - 75
gob sq top 5 - 90...
Back ext 3 x 12

**cchattong** · 11-10-2022, 01:09 AM

11.9.22

Pull (2/5)

Pull ups 5 x 5
Supp Row 2 x 8 - 140, 1 x 12 - 105
1a Cable row 2 x 8 - top 63, 1 x 12
2a PD 2 x 8 - 57, 1 x 12
Drag curls 3 x 8
Kn Tucks 3 x 12
TM x 15 min

**cchattong** · 11-14-2022, 10:11 PM

11.14.22

LOWER (2/5)

sled push x 3 - 395 (3l)
rdl 2 x 8 - 105, 1 x 12 - 75
gob sq top 5 - 100...
Back ext 3 x 12

**cchattong** · 11-16-2022, 03:57 PM

Push (2/5)

DB PP 3 x 5 - top 70
Inc Bench 2 x 8 - top 70, 1 x 12
Press 2 x 8 - top 47.5, 1 x 12
Face pull 3 x 12 + Front Raise 3 x 8
Cable crunch 3 x 12

***

11.15.22

PULL (3/5)

Supp Row 2 x 8 - 145, 1 x 12 - 110
1a Cable row 2 x 8 - top 67, 1 x 12
2a PD 2 x 8 - 63, 1 x 12
Drag curls 3 x 8
Kn Tucks 3 x 12
TM x 15 min

**cchattong** · 11-26-2022, 01:41 AM

Push (3/5)

DB PP 3 x 5 - top 75
Inc Bench 2 x 8 - top 70, 1 x 12
Press 2 x 8 - top 47.5, 1 x 12
Face pull 3 x 12 + Front Raise 3 x 8
Cable crunch 3 x 12

***

LOWER (3/5)

sled push x 3 - 405 (3l)
rdl 2 x 8 - 110, 1 x 12 - 75
gob sq top 5 - 100...
Back ext 3 x 12

***

11.25.22

PULL (4/5)

Supp Row 2 x 8 - 150, 1 x 12 - 110
1a Cable row 2 x 8 - top 70, 1 x 12
2a PD 2 x 8 - 67, 1 x 12
Drag curls 3 x 8
Kn Tucks 3 x 12
TM x 15 min

**cchattong** · 11-29-2022, 11:47 PM

11.28.22

Push (4/5)

DB PP 3 x 5 - top 80
Inc Bench 2 x 8 - top 70, 1 x 12 - x
Press 2 x 8 - top 47.5, 1 x 12
Face pull 3 x 12 + Front Raise 3 x 8
Cable crunch 3 x 12

**cchattong** · 12-01-2022, 02:42 AM

11.30.22

LOWER (4/5)

sled push x 3 - 425 (3l)
rdl 2 x 8 - 110, 1 x 12 - 75
gob sq top 5 - 100...
Back ext 3 x 12

**cchattong** · 12-05-2022, 11:03 PM

PULL (5/5)

Supp Row 2 x 8 - 155, 1 x 12 - 110
1a Cable row 2 x 8 - top 73, 1 x 12
2a PD 2 x 8 - 70, 1 x 12
Drag curls 3 x 8
Kn Tucks 3 x 12
TM x 15 min

***
12/5/22

Push (5/5)

DB PP 3 x 5 - top 80
Inc Bench 2 x 8 - top 70, 1 x 12 - x
Press 2 x 8 - top 47.5, 1 x 12
Face pull 3 x 12 + Front Raise 3 x 8
Cable crunch 3 x 12

TM x 15

**cchattong** · 12-08-2022, 08:18 PM

12.8.22

LOWER (5/5)

sled push x 3 - 450 (3l)
rdl 2 x 8 - 110, 1 x 12 - 75
gob sq top 5 - 100...
Back ext 3 x 12

**cchattong** · 12-13-2022, 12:34 AM

12.12.22

PULL 1/5

PENDLAY ROW 3 sets - top 240
Hammer Row 3.12 - top 165
Pull Downs 3.12 - 160, back off set
DB curl/hammer curl 4.12
Core

**cchattong** · 12-14-2022, 09:02 PM

12/14/22

Push (1/5)

Std Press 4.12 - top 42.5
Inc Bench top 5 - 80
Cable Fly 3.12
Cable Lat 3.12
Ext Rot 3.15

TM x 15

**cchattong** · 12-19-2022, 11:09 PM

12.19.22

Wk1 - FB

A session

GB Sq - 1x5 - 95, 2x8 - 65
Std Strict Press 3x8 - 45
VS Ham curls 3 x 8
P Row 3 x 12 - 155
Hammer Curl 3 x 20
SB Tucks 3 x 10

**cchattong** · 12-20-2022, 10:09 PM

12.20.22

Wk1 - FB

Seeing how knee responds still.

B session

DL 3 x 4 - 275 + X band walks 3 x 12
DB Bench - 1 x 3 - 75, 2 x 10 - 65
Cable PD 3 x 8 - 60
Tri PD 3 x 12
Cable Crunch 3 x 12

TM x 15 min

**cchattong** · 12-23-2022, 01:25 AM

12.22.22

Wk 1 - FB

C Session

Gob Sq 3 x 4 - 95
Cable pullovers 3 x 12 - 80
Cable Fly 3 x 8 - 25
Facepull 4 x 15 - 50
DB curl 3 x 12 - 25

**cchattong** · 12-27-2022, 01:05 AM

12.26.22

WK 1 - FB

D Session

Pause DL 4 x 2 - 255
Pause DB Bench 3 x 5 - 70
Chest Row 3 x 10 - 130
GHR 3 x 8
Tri's

TM x 15

**cchattong** · 12-27-2022, 11:42 PM

WK 2 - LB1

DL 3 x 3- 275
Gob Sq 2 x 8 - 70
VS Leg Curl 3 x 8 - 10#
Hammer Curl 2 x 12, 2 x 10
Plank

**cchattong** · 12-29-2022, 09:17 PM

WK 2 - UB1

DB Bench 1 x 2 - 85, 3 x 6 -75
PD 3 x 10
1A Press 3 x 4 - 65
Chest Sup Row 3 x 12 - 115
- Facepull 2 x 20
- Lat Raise 2 x 20
* Push Down 3 x 15
* Curl 3 x 15

1 mile test.

**cchattong** · 01-02-2023, 10:01 PM

1.1.23

WK 2 - LB2
X band walk 3 x 15
Back sq 3.6 - 85 (110)
SN RDL 3x 10 - top 165
Leg ext 3 x 15

***
1/2/23

Wk2 - UB2
Hammer L. Bench 3 x 12 - top 75
C grip row 3x10
2 cable PD 3x10 - top 60
Cable fly 3x12
- Alt curl 3 x 15 - 25
- Tri PD 3 x 15
- lat raise - 2 x 15
Plank

**cchattong** · 01-04-2023, 12:16 AM

1/3/23

Wk3 - FB

A session

GB Sq - 1x8 - 85, 2x6-85
Std Strict Press 3x8 - 47.5
VS Ham curls 3 x 8 +10
Chest Sup Row 3 x 12 - 115
Hammer Curl 3 x 20
TM x 15

**cchattong** · 01-11-2023, 07:14 PM

1.11.23
reset

Wk3 - FB

A session

GB Sq - 1x8 - 90, 2x6-80
Std Strict Press 3x8 - 50
VS Ham curls 3 x 8 +10
Chest Sup Row 3 x 12 - 115, 100
Hammer Curl 3 x 20
TM x 15

**cchattong** · 01-13-2023, 12:59 AM

1.12.23

W3 - FB

B session

DL 4 x 2 - 295
DB Bench - 1 x 6 - 75, 2 x 8- 70
Cable PD 3 x 8 - 63
Tri PD 3 x 12
Cable Crunch 3 x 12

TM x 15 min

**cchattong** · 01-17-2023, 09:40 PM

1.17.23

Wk 3 - FB

C Session

Gob Sq 4 x 4 - 90
Cable pullovers 3 x 12
Cable Fly 3 x 8 - 27
Facepull 4 x 15
DB curl 3 x 12

**cchattong** · 01-23-2023, 10:33 PM

1.23.23

Schedule Change.

TB1 (1/4)

Gob Sq 4 x 5 - 85
Cable PD 3 x 12 - 53
- Sled Push 3 x 3L - 350
Hammer Row 3 x 12 - top 135
F. Raise 3 x 12 - 27.5
Plank 3 sets

**cchattong** · 01-25-2023, 09:30 PM

1.25.23

TB2 (1/4)

Std Press 3 x 12 - 42.5
RDL 3 x 12 - 90
- DB Inc Bench 3 x 5 - 75
- Elb Flex 4 x 12
Glute Bridge 3 x 15

TM

**cchattong** · 01-27-2023, 10:34 PM

1.27.23

TB3 (1/4)

DL 1 x 2 - 265, 8 x 3 - 215
- Divebombers 3 x 15
- VS Shelc 3 x 15
1a Cable Row 3 x 12 - 53
Tri PD 3 x 12
Cable crunch 3 x 12

Sloppy 1.25 mi

**cchattong** · 01-30-2023, 08:54 PM

1.30.23

TB1 (2/4)

Gob Sq 4 x 5 - 90
Cable PD 3 x 12 - 57
- Sled Push 3 x 3L - 360
Std Row 3 x 12
Curl 3 x 12 - 27.5
Plank 3 sets

**cchattong** · 02-01-2023, 09:53 PM

2.1.23

TB2 (2/4)

Std Press 3 x 12 - 45
RDL 3 x 12 - 95
- DB Inc Bench 3 x 5 - 75
- Elb Flex 4 x 12
Glute Bridge 3 x 15

TM

**cchattong** · 02-09-2023, 10:13 PM

TB3 (2/4)

DL 1 x 2 - 275, 8 x 3 - 225
- Divebombers 4 x 12
- VS Shelc 4 x 12
1a Cable Row 3 x 12 - 57
Tri PD 3 x 12
Cable crunch 3 x 12

***

2.9.23

TB1 (3/4)

Gob Sq 4 x 5 - 90
Cable PD 3 x 12 - 57
- Sled Push 3 x 3L - 385
Std Row 3 x 12
Side Raise 3 x 12
Plank 3 sets

Thread: Tx Log

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions