Tx Log

**cchattong** · 02-07-2022, 10:35 PM

2.7.22

Perf.

A (1/3)

Gob Sq 5x3 - top 110
Flat DB bench 4x3 - top 80

KB swing 3x5 - 32kg

Wtd PU 2x5 - +25
1 DB PP 3x6 - 50

Side Chop 3x15
F. Raise 2x8 - 25

**cchattong** · 02-17-2022, 08:59 PM

2.17.22

Work got the best of me the last few days. finally got back into the gym...

Performance

A (1/3)

Gob Sq 4x3 - top 100
Flat DB bench 4x3 - top 75

KB swing 3x5 - 24kg

Heavy Pull Downs 3x6
1 DB PP 3x6 - 50

Side Chop - x
F. Raise 2x8 - 25

**cchattong** · 02-21-2022, 06:43 PM

2.21.22 - getting over being sick. Being conservative.

PERF

B (1/3)

TBDL 5 X 6 - TOP 285

Walk Lunges 3 x 10/e - BW
C. Grip PU 100 total

DB Row 3 x 6 - 95
Std Press 3 x 6 - top 60

Tired. Still Recovering.

**cchattong** · 02-24-2022, 08:25 PM

2.24.22

Perf. C (1/3)

1 leg squat 5x5 - BW
Inc DB bench 5x6 - top 70.3

Ext. Rot Press 3x15 - 12.5
Pull Aparts 3x12

SA Cable Row 3x12
Rope PD 3x12

**cchattong** · 02-26-2022, 11:16 PM

2.26.22

Perf. A 2/3

Gob Sq 5x3 - top 105
Flat DB bench 4x3 - top 80

KB swing 4x5 - 24kg

Heavy Pull Downs 3x6
1 DB PP 3x6 - top 60

Roman Chair 5x8
Shoulder Work 4 sets

**cchattong** · 03-01-2022, 11:09 PM

3.1.22

PERF
B (2/3)

TBDL 5 X 6 - TOP 305

Walk Lunges 3 x 12/e - BW
C. Grip PU 110 total

DB Row 3 x 6 - 100
Std Press 3 x 6 - top 60 x 2
Curls

**cchattong** · 03-04-2022, 09:20 PM

3.4.22

Perf. C (2/3)

1 leg squat 3x5 -+20
Inc DB bench 3x6 - top 75.2

Ext. Rot Press 3x15 - 12.5
Pull Aparts 3x12

Hammer SA row 3x12
Rope PD 3x12
Inc sit up 5 x 12

Rowing Int x 6

**cchattong** · 03-10-2022, 11:03 PM

Perf. A 3/3

Gob Sq 5x3 - top 105x2
Flat DB bench 4x3 - top 85

KB swing 5x5 - 24kg

Heavy Pull Downs 3x6
1 DB PP 3x6 - top 60

Roman Chair 5x8
Shoulder Work 4 sets

***

3.10.22

B (3/3)

TBDL 5 X 6 - TOP 315

Walk Lunges 3 x 12/e - BW
C. Grip PU 120 total

DB Row 3 x 6 - 105
Std Press 3 x 6 - top 60 x 2
Curls

**cchattong** · 03-12-2022, 08:50 PM

3.12.22

Perf. C (3/3)

1 leg squat 3x5 -+24
Inc DB bench 3x6 - top 75.3

Ext. Rot Press 3x15 - 15
Pull Aparts 3x12

SA cable row 3x12
Rope PD 3x12
Inc sit up 5 x 12

**cchattong** · 03-14-2022, 10:21 PM

3.14.22

Int. Block
A (1/4)

Goblet Sq 5 x 3 - 110(3)
DB Bench 5 x 3 - 80(3) - 90?

DB RDL 3 X 8 - 90(3)
MEADOWS ROW 3 X 8 - 60

EGYPTIAN RAISE 2 X 12
PLATE RAISE 2 X 12 - 35/25

CORE

TM X 15 MIN

**cchattong** · 03-18-2022, 03:07 AM

3.17.22

Int. Block
B (1/4)
- conservative

DL 1 x 2 - 275, Speed 8 x 3 - 220

Arn. Press 3 x 8 - 42.5, 45 x 2
R. Lunge 3 x 8 - Top 30

Pull ups - 25 total

DB Skull Crushers 2 x 12 - 30
Diamond PU - 70

Core B

TM x 20 min

**cchattong** · 03-21-2022, 04:10 AM

3.19.22

Int. Block
C (1/4)

P. Row 5 x 3 - 215.2 top
1 leg sq 5 x 3 - 3 x 30+

SLRDL 3 x 8 - 35
Std. Row 3 x 8

Facepull 2 x 12
Hammer Curl 2 x 12

**cchattong** · 03-22-2022, 12:20 AM

3.21.22

A (2/4)
Goblet Sq 5 x 3 - 110(3)
DB Bench 5 x 3 - 90(3)

DB RDL 3 X 8 - 95(2)
DB ROW 3 X 8 - 95

EGYPTIAN RAISE 2 X 12
PLATE RAISE 2 X 12 - 35

CORE

**cchattong** · 03-24-2022, 01:36 AM

3.23.22

Int. Block
B (2/4)

DL 1 x 2 - 290, Speed 8 x 3 - 240

Arn. Press 3 x 8 - 45 x 3
R. Lunge 3 x 8 - Top 32.5

Pull ups - 28 total

DB Skull Crushers 2 x 12 - 32.5
PD's 2 x 12

Core

TM x 15 min

**cchattong** · 03-30-2022, 09:40 PM

Int. Block
C (2/4)

P. Row 5 x 3 - 220 (3)
1 leg sq 5 x 3 - 3 x 35+

SLRDL 3 x 8 - 40
Std. Row 3 x 8

Facepull 2 x 12
Hammer Curl 2 x 12

Cardio x 15 min

***

3/30/22

A (3/4)
Goblet Sq 5 x 3 - 115(3)
DB Bench 5 x 3 - 95(2)

DB RDL 3 X 8 - 95(3)
DB ROW 3 X 8 - 100 (3)

EGYPTIAN RAISE 2 X 12
PLATE RAISE 2 X 12 - 35

CORE

**cchattong** · 04-02-2022, 10:00 PM

4/1/22
Int. Block
B (3/4)

DL 1 x 2 - 305, Speed 6 x 3 - 255

Arn. Press 3 x 8 - 47.5 x 3
R. Lunge 3 x 8 - 35

Pull ups - 28 total - x

DB Skull Crushers 2 x 12 - 32.5
PD's 2 x 12

Core

TM x 15 min

**cchattong** · 04-07-2022, 12:20 AM

4.6.22
C (3/4)

P. Row 5 x 3 - 225 (3)
1 leg sq 5 x 3 - 3 x 40+

SLRDL 3 x 8 - 45
Std. Row 3 x 8

Facepull 2 x 12
Hammer Curl 2 x 12

Cardio x 15 min

**cchattong** · 04-08-2022, 11:00 PM

4/7/22

A (4/4)
Goblet Sq 5 x 3 - 120(3)
DB Bench 5 x 3 - 90(3) sore

DB RDL 3 X 8 - 95(3)
DB ROW 3 X 8 - 105 top

EGYPTIAN RAISE 2 X 12
PLATE RAISE 2 X 12 - 35

15 min

***

4/8/22

1.5m + extra

**cchattong** · 04-13-2022, 12:11 AM

4.10.22

B (4/4)

DL 1 x 2 - 325, Speed 5 x 3 - 275

Arn. Press 3 x 8 - top 52.5
R. Lunge 3 x 8 - 37.5

Pull ups - 30 total

DB Skull Crushers 2 x 12 - 32.5
PD's 2 x 12

Core

TM x 15 min

**cchattong** · 04-17-2022, 12:29 AM

4/15/22
C (4/4)

P. Row 5 x 3 - 235 (3)
1 leg sq 5 x 3 - 3 x 45+

SLRDL 3 x 8 - 50
Std. Row 3 x 8

Facepull 2 x 12
Hammer Curl 2 x 12

Cardio x 15 min

**cchattong** · 04-17-2022, 11:04 PM

4.17.22

DL 295 - 3 x 3, 235 - 3 x 3

b/t programs.

**cchattong** · 04-19-2022, 09:46 PM

4.19.22
Metabolic

A (1/4)

Goblet Sq 3x6 - 110
Inc DB 3 x 6 - 75

DB RDL 3x12 - 75
Hammer Row 3x12 - 135

SeeSaw's 3x10 - 15
Rear Fly 3x10 - 30

TM 15 min.

Cut rest periods down you fat ass.

**cchattong** · 04-22-2022, 12:45 AM

4.21.22

DL 315 - 1 x 2, 255 - 3 x 3

Alt. Press 3 x 12 - 40
Drop Lunge 3 x 12/e - 50

Pull Ups - 33

DB S.C's 3x10 - 30
Diamond - x
Plank - 45 x 3

**cchattong** · 04-25-2022, 11:33 PM

4.25.22

C (1/4)

RFESS+ Gob Sq 3x6 - 45, conservative
WTD Pu 3x6 - top 40

STD row 3x12
Cossacks 3x12
- need to change these

EZ drag curls 3x10
Hammer curls 3x10
Decline + MB throws 2 & 2

**cchattong** · 04-29-2022, 12:43 AM

4/28/22

A (2/4)

Goblet Sq 3x6 - 115
Inc DB 3 x 6 - 75, 80.2

DB RDL 3x12 - 80
Hammer Row 3x12 - 145

SeeSaw's 3x10 - 15
Rear Fly 3x10 - 25

Dragging ass today.

**cchattong** · 05-02-2022, 02:27 AM

5/1/22

B (2/4)

DL 325 - 1 x 2, 275 - 3 x 3

Alt. Press 3 x 12 - 42.5
Drop Lunge 3 x 12/e - 55

Pull Ups - 36

DB S.C's 3x10 - 30
Diamond - x
Plank - 45 x 3

**cchattong** · 05-04-2022, 01:28 AM

5.3.22

C (2/4)

RFESS+ Gob Sq 3x6 - 55, conservative
WTD Pu 3x6 - top 45 (3)

STD row 3x12
VS SHELC 3x12

EZ drag curls 3x10
Hammer curls 3x10

**cchattong** · 05-06-2022, 09:49 AM

5.5.22

A (3/4)

Goblet Sq 3x6 - 115.2, 120
Inc DB 3 x 6 - 80

DB RDL 3x12 - 85
Hammer Row 3x12 - 150

SeeSaw's 3x10 - 15
Rear Fly 3x10 - 25

**cchattong** · 05-08-2022, 05:42 PM

5.7.22

B (3/4)

DL 345 - 1 x 2, 255 - 3 x 3

Alt. Press 3 x 12 - 45
Drop Lunge 3 x 12/e - 60

Pull Ups - 40

DB S.C's 3x10
Diamond - x
Plank - 45 x 3

SM x 15min

**cchattong** · 05-09-2022, 09:41 PM

5.9.22

C (3/4)

RFESS+ Gob Sq 3x6 - 60, conservative
WTD Pu 3x6 - top 50 (3)

STD row 3x12
VS SHELC 3x12

EZ drag curls 3x10
Hammer curls 3x10

TM x 15 min

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