Tx Log

**cchattong** · 08-11-2023, 01:48 AM

8.9.23

PULL V (1/5)

1/2 kn inline chop 3 x 8 - top 30
TBDL 1 x 2 - 280, 5 x 3 - 225
Chest Supp Row 3 x 12 - 100 (2), 110
1/2 kn PD 4 x 12 - 50?
Std Row 2 x 15
DB Curls 3 x 12, 10, 8 - top 35
Drag Curls 2 x 12

SM x 10

Tired...

**cchattong** · 08-11-2023, 08:35 PM

8.11.23

LOWER V (1/5)

1/2 kn inline press 3 x 10/e - top 20
WTD Glute Bridge 3 x 12 - 100
DB RDL 3 x 12 - 75 (conservative)
Pin Curls 3 x 12 - 40
Sled Push 3 x 2L - 295
Back Ext 3 x 15 - x

SM - 15 min

**cchattong** · 08-15-2023, 12:47 AM

8.14.23

PUSH V (2/5)

Inc DB bench Top 8 - 80, 60 x 12
Std Press 3 x 12 - 45 (2), 45 x 9
Push Ups 2 x AMRAP
Fly 2 x 12 - 27
Lat/TRX Ext Rot - 3 x 12 - 15/bw
SM x 15 m

**cchattong** · 08-15-2023, 10:52 PM

8.15.24

PULL V (2/5)

1/2 kn inline chop 3 x 10 - 30
TBDL 1 x 2 - 300, 5 x 3 - 245
Chest Supp Row 3 x 12 - 100 (2), 95
PD 4 x 12
SA Cable Row 2 x 15
DB Curls 3 x 12, 10, 8 - top 35
Drag Curls 2 x 12

**cchattong** · 08-17-2023, 11:10 PM

8.17.23

LOWER V (2/5)

1/2 kn inline press 3 x 10/e - 23
WTD Glute Bridge 3 x 12 - 110
DB RDL 3 x 12 - 80 (conservative)
Pin Curls 3 x 12 - 40
Sled Push 3 x 2L - 315
Back Ext 4 x 10

SM - 15 min

**cchattong** · 08-25-2023, 07:53 PM

8.25.23

Post Surgery

PRESS (1)
MC Press 2 x 8 - Top 60
MC Bench 2 x 8 - Top 60
TRX PU*
Cable Fly 2 x 12 - Top 23^
- Tri PD 2 x 12 - 50
- Lat Raise 2 x 12 - 17.5
- Anti Rot Hold 3 x 20s - 20

**cchattong** · 08-28-2023, 11:56 PM

8.27.28

PULL 1

SEATED MC ROW 2 X 8 - 65
STD PD 2 X 8 - 165
CABLE SA PD 2 X 8
CURL 2 X 12
PIN CURLS 2 X 12
CORE 3 SETS

***
8.28.23

LOWER

BAND WALKS 3 X 15/E
MC RDL 2 X 8 - 100
F.RAISE 2 X 12
TRI PD 2 X 12
FACE PULL 2 X 15
ST CHOP 3 x 10

**cchattong** · 08-31-2023, 12:24 AM

8.30.23

PUSH 2
MC Press 2 x 8 - 70
MC Bench 2 x 8 - 75
Cable Fly 2 x 12 - 27
- Tri PD 2 x 12 - 50
- Lat Raise 2 x 12 - 15
- Anti Rot Hold 3 x 20s - 20

**cchattong** · 09-03-2023, 09:59 PM

9.3.23

PULL 2

1/2 lunge diag press 3 x 10/e
SEATED MC ROW 2 X 8 - 80
STD PD 2 X 8 - 165
TRX ROW 2 X 12
CABLE SA PD 2 x 8 - xx
CURL 2 X 12
PIN CURLS 2 X 12

**cchattong** · 09-04-2023, 08:20 PM

9.4.23

LOWER 2

ST CHOP 3 x 10
BAND WALKS 3 X 15/E
MC RDL 2 X 8 - 110
F.RAISE 2 X 12
TRI PD 2 X 12
FACE PULL 2 X 15

**cchattong** · 09-05-2023, 11:15 PM

9.5.23

PUSH 3
MC Press 3 x 8 - 75
MC Bench 3 x 8 - 75
Cable Fly 2 x 12 - 27
- Tri PD 3 x 12 - 53
- Lat Raise 3 x 12 - 17.5
- Anti Rot Hold 3 x 25s - 20

ELIP X 10M

**cchattong** · 09-07-2023, 09:52 PM

PULL 3

1/2 lunge diag press 3 x 10/e - 27
SEATED MC ROW 3 X 8 - top 90
STD PD 3 X 8 - top 165
SA Cable Row 2 x 12 - top 57
CABLE SA PD 2 x 12 - 27
CURL 12/10/8 - top 35
PIN CURLS 2 X 12 - 35

ELP X 15 MIN

**cchattong** · 09-11-2023, 06:52 PM

9.11.23

*PUSH 1/5

Inline Press 3 x 10/e
Planks 3 x 30s + TKE's

DB BENCH Top 5 - 85
MC Bench 2 x 10 - 70
Standing Arnolds' 3 x 8 - top 40
BO Cable Fly 2 x 12 - top 33
Y Raises 3 x 12 - 13?
Tri PD/OH - 3 x 8/8 - 50

Elip x 15

**cchattong** · 09-12-2023, 08:12 PM

9.12.23

*pull 1/5

1/2 inline chop 3 x 10 - top 37?
Cg pd top 10 - 175, drop 5 - 130
chest sup row 3 x 10 - 115
str a pd 2 x 12 - 30
face pull 3 x 12 - 50
db curl 3 x 8,7,6 - 30, 35, 40
f. Lean curl 3 x 12 - 25

**cchattong** · 09-14-2023, 06:59 PM

9.14.23

Modified Lower *1/5

MB Toss 3 x 10/e - 10#
VS SHELC 3 X 12
18" 'Box' SQ Rehab 2 x 15 - 30
RDL 3 x 8 - Top 100
'Active' Leg Extensions 2 x 15/e
Back Ext 3 x 10
Curl To Press 3 x 12 - Top 30

**cchattong** · 09-15-2023, 08:30 PM

9.15.23

Modified TB *1/5

SB Crunch 3 x 10
TBDL (1) 285 x 2, 225 x 5
Inc DB Bench 3 x 8 - Top 65
RDL 2 x 8 - 75
PD 2 x 10 - 160
'Active' Leg Ext 2 x 15
SA Cable Row 2 x 12 - 50
Diamond PU - AMRAP

**cchattong** · 09-19-2023, 09:03 PM

9.18.23

Modified Lower *2/5

MB Toss 3 x 10/e - 10#
VS SHELC 3 X 12
12" 'Box' SQ Rehab 3 x 12 - 30
RDL 3 x 8 - Top 100
'Active' Leg Extensions 2 x 15/e
Back Ext 3 x 10
Curl To Press 3 x 12 - 30

***
9.19.23

*PUSH 2/5

Inline Bar Press 3 x 10/e - Top 33
Planks 3 x 30s + TKE's

INC DB BENCH Top 5 - 80
MC Bench 2 x 10 - 70
Std Arnolds' 3 x 8 - 40
BO Cable Fly 2 x 12 - top 33
Y Raises 3 x 12 - 17
Tri PD/OH - 3 x 8/8 - 53

Elip x 20

**cchattong** · 09-21-2023, 08:05 PM

9.21.23

*pull 2/5

Decline Crunch 3 x 10
Hard Plank 3 x 35s

NG pd top 10 - 70, drop 5 - 53
Std Row 3 x 10 - 145
str a pd 2 x 12 - 30
face pull 3 x 12 - 53
Spider DB Curl 3 x 10 - 25
MC Preacher 2 x 12 -

**cchattong** · 09-22-2023, 06:43 PM

9.22.23

Modified TB *2/5

MB throws 3 x 12 - 10
Xtn Climbers 3 x 12

TBDL (2) 300 x 2, 245 x 5
Inc DB Bench 3 x 8 - Top 70
RDL 2 x 8 - 85
1/2 Kn Lat Pull 2 x 10
'Active' Leg Ext 2 x 15
SA Cable Row 2 x 12 - 53
Diamond PU - AMRAP

TM x 20m

**cchattong** · 09-26-2023, 12:47 AM

9.25.23

Modified Lower *3/5

MB Toss 3 x 10/e - 12#
VS SHELC 3 X 15
12" 'Box' SQ Rehab 3 x 12 - 30
- Pin curls 3 x 10 - top 40
RDL 3 x 8 - Top 105
- Drag B. Curls 3 x 10 - 50
'Active' Leg Extensions 2 x 15/e
Back Ext 4 x 10

**cchattong** · 09-26-2023, 08:03 PM

9.26.23

*PUSH 3/5

Inline Bar Press 3 x 10/e - Top 33
Planks 3 x 35s + TKE's

INC DB BENCH Top 5 - 85
MC Bench 2 x 10 - 75
Std Arnolds' 3 x 8 - 45
BO Cable Fly 2 x 12 - top 33
Y Raises 3 x 12 - 17
Tri PD/OH - 3 x 8/8 - 57

TM x 20

**cchattong** · 09-28-2023, 09:25 PM

9.28.23

*Pull 3/5

Decline Crunch 3 x 12
Hard Plank 3 x 35s

NG pd top 10 - 190, 145 x 5
Std Row 3 x 10 - top 160
1a Lat PD - 2 x 12 - 67
TRX face pull 3 x 12
Spider DB Curl 3 x 10 - 25
MC Preacher 2 x 12

TM x 20m

**cchattong** · 09-29-2023, 09:22 PM

9.29.23

Modified TB *3/5

MB throws 3 x 12 - 10
Xtn Climbers 3 x 12

TBDL (3) 320 x 2, 265 x 4
Inc DB Bench 3 x 8 - Top 75 (90%)
RDL 2 x 8 - 95 (90%)
1/2 Kn Lat Pull 2 x 12 - 57
'Active' Leg Ext 2 x 20
SA Cable Row 2 x 12 - 57
Diamond PU - AMRAP

TM x 15m

**cchattong** · 10-02-2023, 09:20 PM

10.2.23

Modified Lower *4/5

MB Toss 3 x 10/e - 12#
VS SHELC 3 X 15
- pin curls 3 x 10 - 40
12" 'Box' SQ Rehab 3 x 12 - 35
- Spider curls 3 x 10 - 25
RDL 3 x 8 - Top 110
- Drag B. Curls 2 x 12 - 50
Split Squats 3 x 10 - BW
Back Ext 4 x 10

TM x 25m

**cchattong** · 10-03-2023, 09:11 PM

10.3.23

*PUSH 4/5

Inline Bar Press 3 x 10/e - Top 33
Planks 3 x 35s + TKE's

INC DB BENCH Top 5+1 - 85
DB Bench 2 x 10 - 65
Std Arnolds' 3 x 8 - Top 50
BO Cable Fly 2 x 12+2 - top 27
Y Raises 3 x 12 - 17
Tri PD/OH - 3 x 8/8 - 60

TM x 25

**cchattong** · 10-04-2023, 11:37 PM

10.4.23

30/30 recovery day

**cchattong** · 10-06-2023, 09:42 AM

10.5.23

*Pull 4/5

Decline Crunch 3 x 12
Hard Plank 3 x 40s

NG pd top 10 - 190, 145 x 5
Std Row 3 x 10 - top 160 (2)
1a Lat PD - 2 x 12 - 67
TRX face pull 3 x 12
Spider DB Curl 3 x 10 - 30
MC Preacher 2 x 12

TM x 20m

**cchattong** · 10-06-2023, 08:30 PM

10.6.23

Modified TB *4/5

MB throws 3 x 12 - 10
Xtn Climbers 3 x 12

TBDL (3) 340 x 2, 285 x 3 x 4
Inc DB Bench 3 x 8 - Top 75 (90%)
RDL 2 x 8 - 100 (90%)
1/2 Kn Lat Pull 2 x 12 - 60
Split Sq - BW 3 x 12
SA Cable Row 2 x 12 - 60
Diamond PU - AMRAP

TM x 15m

**cchattong** · 10-09-2023, 10:13 PM

10.9.23

Modified Lower *5/5

MB Toss 3 x 10/e - 12#
VS SHELC 3 X 15
- pin curls 3 x 10 - 45
12" 'Box' SQ Rehab 3 x 12 - 40
RDL 3 x 8 - Top 110 (2)
- Drag B. Curls 3 x 10 - 60
Split Squats 3 x 12 - BW
Back Ext 4 x 10

**cchattong** · 10-10-2023, 10:16 PM

10.10.23

*PUSH 5/5

Inline Bar Press 3 x 10/e - Top 33
Planks 3 x 45s

INC DB BENCH Top 5+2 - 85
MC Bench 2 x 10 - 70
Std Arnolds' 3 x 8 - Top 50 (2)
BO Cable Fly 3 x 12 - top 30
Y Raises 3 x 12 - 17
Tri PD/OH - 3 x 8/8 - 60

TM x 25

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