Tx Log

[cchattong]

10.12.23

*Pull 5/5

Decline Crunch 4 x 12
Hard Plank 3 x 45s

NG pd top 10 - 190, 130 x 5
Std Row 3 x 10 - 160
1a Lat PD - 2 x 12 - 70
TRX face pull 3 x 12
Spider DB Curl 3 x 10 - 30
MC Preacher 2 x 12

TM x 20m

[cchattong]

10.16.23 UNLOAD

Modified Lower *6/5

MB Toss 3 x 10/e - X
VS SHELC 2 X 12
- pin curls 2 x 10 - 35
12" 'Box' SQ Rehab 2 x 10 - 35
RDL 2 x 8 - 95
- Drag B. Curls 2 x 12 - 56
Split Squats 2 x 10 - BW
Back Ext 3 x 10

[cchattong]

10.18.23


*PUSH 6/5 DELOAD/SICK

INC DB BENCH 2 x 65
Std Arnolds' 2 x 8 - 35
Y Raises 2 x 10 - 17
Push ups

[cchattong]

10.19.23

Deload/Wind Check

KB swings x 8 - 50
Push ups x 8
Split Sq x 8/e
TRX inv. row x 8
KB halos x 5/e - 30

AMRAP - 20 minutes

TM 15m

[cchattong]

10.23.23

HVY TB 1 (1/4)

Glute Bridge 3 x 8 - 115 (45 x 2, 25), 125 (45 x 2, 35), 135 (45 x 3)
TBDL 1 x 3 - 320, 270 3 x 3
- Inc Bench 2 x T6 - 80
- DB RDL 2 x T6 - 110
*Std Press 2 x T6 - 55
*SLRDL 3 x 8/e - BW
Cable Lat (stack) 2 x T8 - 30/40
Tri PD (stack) 2 x 8 - 100
Tri OH (stack) 2 x 8 - 100

[cchattong]

10.25.23

HVY TB 2 (1/4)

Hang Kn Raise 3 x 8
TRX Fallouts 3 x 5

- VS SHELC 3 x 12
- Pendlay Row 3/2 top x 6 - 235
N Grip Pull Ups 5 x 3
Squat - 3 x 12 BW
- Cable PD 3/2 x Top 8 - 67, 70
- Split Sq 3 x 12 - BW

St. Arm PD 3 x 10 - 70
DB Curls 2 x 8 - 35, 40
Pin Curls 2 x 8 - 40, 45

Airdyne 10:60 x 6

[cchattong]

10.26.23

Wind Check

KB swings x 10
KB Bottoms Up Press x 5/e
Kickstand Sq x 5/e
Inv TRX Row x 5
KB Halo x 5/e
TRX FO x 5
15 min

TM x 15m
___

10.27.23

HVY TB 3 (1/4)

T.Touches 4 x 10
Back Ext 3 x 12

NEG 1 LEG SHELC 3 X 5/e
DB ROW 3 x 8 - 90
- DB Bench 5 to T5 - 80, sore
- Lat Lu. 3 x 12/e - BW
CG PD 3/3 x T6 - 190
DB Front Raise 3 x 8 - 30
DB Curls 2 x 8 - 40
Tri PD 2 x 8

[cchattong]

10.29.23

HVY TB 1 (2/4)

Glute Bridge 3 x 8 - 125 (45 x 2, 35), 135 (45 x 3) x 2
TBDL 1 x 3 - 335, 275 3 x 3
- Inc Bench 2 x T6 - 85
- 1L SHELC NEG 3 x 6/e
*Std Press 2 x T6 - 65
*SLRDL 3 x 8/e - BW
Cable Lat 2 x T8 - 17/20
Tri PD (stack) 2 x 8
Tri OH (stack) 2 x 8

Airdyne 10/60 x 7

[cchattong]

11.1.23

HVY TB 2 (2/4)

Hang Kn Raise 3 x 10
TRX Fallouts 3 x 5 - further out

- VS SHELC 3 x 12
- Pendlay Row 3/2 top x 6 - 240
N Grip Pull Ups 6 x 3
Squat - 3 x 12 - BW
- Cable PD 3/2 x Top 8 - 70
- Split Sq 3 x 12 - X (kn sore)

St. Arm PD 3 x 10 - 70
DB Curls 2 x 8 - 40
Pin Curls 2 x 8 - 40

[cchattong]

11.3.23

HVY TB 3 (2/4)

T.Touches 4 x 12
Back Ext 3 x 12

DB RDL 2 x T6 - 115
STD NG ROW 3 x 8 - 175, 190*2
- Inc Bench 3 x 6 (90%) - 75
- Lat Lu. 3 x 12/e - BW
CG PD 3/3 x T6 - 190, 205*2
DB Front Raise 3 x 8 - 35
DB Curls 3 x 8 - 35
Tri PD 2 x 8

[cchattong]

11.6.23

HVY TB 1 (3/4)

Decline SU 3 x 12
Plank Slide 3 x 10

Glute Bridge 3 x 8 - 135 (45 x 3)
TBDL 1 x 2 - 355, 260 3 x 3
- Inc Bench 2 x T6 - 85
- 1L SHELC NEG 3 x 6/e
*Std Press 2 x T6 - 70
*SLRDL 3 x 12/e - BW
Cable Lat 2 x T8 - 20
Tri PD (stack) 2 x 8
Tri OH (stack) 2 x 8

[cchattong]

11.8.23

HVY TB 2 (3/4)

Hang Kn Raise 3 x 10
TRX Fallouts 3 x 5 - further out

- VS SHELC 3 x 12
- Pendlay Row 3/2 top x 6 - 245
N Grip Pull Ups 5 x 3 - slow neg
Squat - 3 x 12 - 30, 35, 40
- Cable PD 3/2 x Top 8 - 73
- Split Sq 3 x 12 - X (kn sore)

St. Arm PD 3 x 10 - 60
DB Curls 2 x 8 - 40
Pin Curls 2 x 8 - 45
(swap to TB 1)

Airdyne 10:60 x 8

[cchattong]

11.10.23

HVY TB 3 (3/4)

T.Touches 4 x 12
Back Ext 4 x 10

DB RDL 2 x T6 - 115, 120
STD NG ROW 3 x 8 - 190
- Inc Bench 3 x 6 (90%) - 70/75
- Lat Lu. 3 x 15/e - BW
CG PD 3/3 x T6 - 190 (205^)
DB Front Raise 3 x 8 - 35
Spider DB Curls 3 x 8 - 20
Tri PD 3 x 8

[cchattong]

11.3.23

HVY TB 1 (4/4)

Decline SU 4 x 10
Plank Slide 3 x 10

Glute Bridge 3 x 9 - 135 (45 x 3)
TBDL 1 x 2 - 365, 265 - 2 x 3
- Inc Bench 2 x T6 - 90
- 1L SHELC NEG 3 x 6/e
*Std Press 2 x T6 - 75
*SLRDL 3 x 12/e - BW

Rope Hammer Curl 3 x 8
Cable Stretch Curl 2 x 8

TM x 20m

[cchattong]

11.17.23

HVY TB 2 (4/4)

Toe touches 4 x 15

- VS SHELC 3 x 12
- Pendlay Row 3/2 top x 6 - 245
N Grip Pull Ups 6 x 3 - slow neg
Squat - 3 x 12 - 35, 40
- Cable PD 3/2 x Top 8 - 73
- Split Sq 3 x 12 - X (kn sore)

Cable Lat 2 x T8 - 20
Tri PD (stack) 2 x 8
Tri OH (stack) 2 x 8

[cchattong]

11.18.23

HVY TB 3 (4/4)

T.Touches 4 x 12
Back Ext 4 x 10

DB RDL 2 x T 7 - 120
STD NG ROW 3 x 8 - 190
- Inc Bench 3 x 6 (90%) - 80
- Lat Lu. 3 x 15/e - BW
CG PD 3/3 x T6 - 205
DB Front Raise 3 x 8 - 35
Spider DB Curls 3 x 8 - 20
Tri PD 3 x 8

[cchattong]

11.20.23

VOL - LOWER (1/2)

TRX Roll Outs 3 x 10

DB RDL 3 x 20 - 70
Goblet Squat 3 x 10/10 - 30lb/BW
- Glute Bridge 3 x 15 - 180
- DB curl 3 x 12 - 30, 35.2
Bkwd Sled Drag - 3 x 210
Rope Curl 3 x 12 - 80,90,100

TM x 18min

[cchattong]

11.21.23

VOL - PUSH (1/2)

Cable Crunch 4 x 10
Hard Plank 3 x 30s

DB Inc Bench 3 x 20 - 55, 50.2
Std Press 3 x 20 - 45, 40.2
TRX Face Pull 3 x 15
Cable Fly Ladder 3 x 20

Cable Lat 3 x 15
OH Tri 3 x20

[cchattong]

11.27.23 P1 - PPLTB

Decline Sit ups 4 x 8 -+25
Kn Plate Twist 3 x 10 - 45

Glute Bridge 3 x 12 - 100 (45/2, 10)
Gob Sq 4 x 12 - 50
BB RDL 3 x 8 - 225, switch to something else
- Heavy DB Curl x T6 - 45, 21's x 2 - 40
- Walk Lu 2 x 10/e - BW
Rope Hammers 3 x 12

SM x 15 min

[cchattong]

11.28.23 P1 - PUSH 1/5

Cable Crunch 4 x 10
- add something

INC BENCH TOP5 - EASY 80
STD ARNOLD'S 3 X 8 - 50
TRX PUSH UP 2 X 10 - CHANGE
CABLE FLY 2 X 12
Y RAISE 3 X 12
TRI PD/OH 3 X 8/8

SM X 15 MIN

[cchattong]

11.30.23 P1 - PULL 1/5

Ab Coaster 4 x 10
Plank 3 x 30s

WG PD TOP 10 - 175, 145 X 5
STD ROW 3 X 10 - 175, 190
ST. ARM PD 3 X 12
TRX FACE PULL 3 X 12
LEAN CABLE CURL 3 X 12
PIN CURL 2 X 12

TM X 20M