Tx Log

**cchattong** · 08-11-2021, 09:24 PM

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

**cchattong** · 08-17-2021, 10:23 PM

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

**cchattong** · 08-20-2021, 03:00 AM

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

**cchattong** · 08-24-2021, 09:38 PM

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

**cchattong** · 08-26-2021, 10:05 PM

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

**cchattong** · 08-28-2021, 12:52 PM

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

**cchattong** · 08-30-2021, 01:30 AM

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

**cchattong** · 08-31-2021, 10:00 PM

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

**cchattong** · 09-03-2021, 08:00 PM

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

**cchattong** · 09-06-2021, 04:22 PM

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.

**cchattong** · 09-07-2021, 08:16 PM

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

**cchattong** · 09-09-2021, 09:19 PM

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

**cchattong** · 09-14-2021, 07:06 PM

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

**cchattong** · 09-16-2021, 09:01 PM

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.

**cchattong** · 09-18-2021, 11:23 PM

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

**cchattong** · 09-20-2021, 08:02 PM

9.20.21

'Week 3'
HIC: 1/2
E: 2/1

TM Hike - 45 min

Absolutely crushed from work...

**cchattong** · 09-25-2021, 12:21 AM

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

**cchattong** · 09-27-2021, 08:52 PM

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

**cchattong** · 10-01-2021, 12:06 AM

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

**cchattong** · 10-04-2021, 11:12 AM

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

**cchattong** · 10-04-2021, 10:07 PM

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

**cchattong** · 10-07-2021, 12:24 AM

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

**cchattong** · 10-09-2021, 10:11 PM

10.8.21

E

TM hike - 40 min

**cchattong** · 10-12-2021, 01:44 AM

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

**cchattong** · 10-13-2021, 07:45 PM

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.

**cchattong** · 10-19-2021, 03:13 AM

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

**cchattong** · 10-20-2021, 01:35 AM

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

**cchattong** · 10-22-2021, 03:50 PM

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

**cchattong** · 10-29-2021, 02:22 AM

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

**cchattong** · 11-01-2021, 02:59 PM

10.30.21
'week 7'

HIC

25 min of work .

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