Washed Up Meathead

[trojannation]

July 28, 2022

Warm Up
Foam rolling and mobility, box jumps

Bulgarian Split Squat
Three sets

Swiss Ball Leg Curl
Four sets

Squats
Warm up sets
215x3
245x3
275x3
305x1
200x20

Hack Squat
Two sets

Hanging Leg Raises
Three sets

[trojannation]

August 1, 2022

Warm Up
Box Jumps

Bench Press
Warm up sets
170x5
195x5
225x5
170x10
170x10
170x10
170x10
170x10

Band Pull Aparts
Five sets

Straight Arm Pulldown
Five sets

Cable Crunch
Three sets

[trojannation]

August 2, 2022

Warm Up
Foam rolling, mobility, box jumps, jump rope

Hip Thrust
Two sets

Swiss Ball Leg Curl
Four sets

Situps
Three sets

Deadlift
295x5
335x5
375x5
335x5
375x5
415x3
295x5
295x5
295x5

Two mile walk

[trojannation]

August 4, 2022

Warm Up
Box jumps

Floor Press
Warm up sets
195x5
220x5
250x5
220x5
250x5
275x3

Floor Press with Chains
165x5
165x5
165x5
165x5
165x5

Band Pull Aparts
Five sets

Pushups
Three sets

Vogelpohl Rows
Five sets

Situps
Three sets

[trojannation]

August 5, 2022

Warm Up
Foam rolling and mobility, box jumps

Bulgarian Split Squat
Four sets

Swiss Ball Leg Curl
Five sets

Squats
Warm up sets
215x3
245x3
275x3
305x1
230x5
230x5
230x5
230x5
230x5

Hack Squat
Two sets

Hanging Leg Raises
Three sets

Canyon hike, 1.5 mile run

[trojannation]

August 6, 2022

Warm Up
Box Jumps

Bench Press
Warm up sets
195x5
225x5
250x5
225x5

Band Pull Aparts
Five sets

2 mile walk

[trojannation]

August 8, 2022

Warm Up
Foam rolling, mobility, box jumps, jump rope

Deadlift
270x3
315x3
355x1

Band Good Mornings
Three sets

Hip Thrust
Two sets

Swiss Ball Leg Curl
Four sets

Situps
Two sets

Three mile walk