Fight On!
Washed Up Meathead
I had knee surgery over the fall (#3 on my right knee) and am finally able to lift again. I detached my left biceps tendon in 2019 and the right one came off this May so I've had to change the way I do things.
Last edited by trojannation; 06-18-2022 at 07:01 PM .
Fight On!
April 20, 2022
Warm Up
30 minute walk, foam rolling and mobility, box jumps
Squats
Warm up sets
190x5
220x5
245x10
190x15
Band Good Mornings
Three sets
Push Ups
Three sets
Rope Pressdown
Three sets
Vogelpohl Rows
Four sets
Face Pulls
Two sets
SLDL
Three sets
Hanging Leg Raise
Three sets
Cable Crunch
Three sets
Fight On!
April 21, 2022
Warm Up
Box Jumps, mobility and foam rolling
Board Press
Warm Up
170x5
195x5
220x5
220x5
220x10
Band Pull Aparts
Five sets
Push Ups
Three sets
Inverted Row
Four sets
Farmers Carry
Three sets
Hanging Leg Raise
Two sets
2.5 mile walk
Fight On!
April 23, 2022
Warm Up
Foam rolling, mobility, box jumps
Deadlift
Warm up sets
245x3
285x3
320x3
320x3
320x3
320x3
320x5
Band Good Mornings
Five sets
Leg Press
Three sets
Hanging Leg Raise
Four sets
SLDL
Two sets
Face Pull
Two sets
Straight Arm Pulldown
Two sets
Overhead Cable Curl
Two sets
3.5 mile walk/run
Fight On!
April 24, 2022
Warm Up
Box jumps
Floor Press
Warm up sets
155x5
180x5
200x5
165x10
165x10
165x10
Band Pull Aparts
Five sets
Pushups
Three sets
Inverted Row
Three sets
Hanging Leg Raise
Three sets
1.5 mile walk
Fight On!
April 26, 2022
Warm Up
30 minute walk, foam rolling and mobility, box jumps
Squats
Warm up sets
180x5
205x5
230x5
180x10
180x10
180x10
180x10
180x10
Band Good Mornings
Three sets
Rope Pressdown
Three sets
High Cable Curl
Three sets
Hanging Leg Raise
Three sets
Cable Crunch
Two sets
2 mile walk
Fight On!
April 27, 2022
Warm Up
Box Jumps
Bench Press
Warm Up
160x5
180x5
205x5
205x5
205x5
Band Pull Aparts
Five sets
JM Press
Two sets
Push Ups
Two sets
Inverted Row
Three sets
Straight Arm Pulldown
Two sets
Cable Crunch
Two sets
Good Mornings
One set
3.5 mile walk
Fight On!
April 29, 2022
Treadmill: 60 minutes
Foam rolling and mobility
Hanging Leg Raise
Two sets
Fight On!
April 30, 2022
Warm Up
Treadmill, Foam rolling, mobility, box jumps
Deadlift
Warm up sets
265x3
340x3
360x3
360x3
360x3
360x3
360x5
Band Good Mornings
Five sets
Hanging Leg Raise
Three sets
Rope Pressdown
Three sets
Overhead Cable Curl
Three sets
Farmers Walk - Fat Gripz
Two sets
3 mile walk/run
Fight On!
May 1, 2022
Warm Up
Box jumps
Floor Press
Warm up sets
165x5
190x5
215x5
190x6
190x6
190x6
Band Pull Aparts
Six sets
Pushups
Three sets
Dumbell Row
Three sets
Cable Crunch
Three sets
3.5 mile walk
Fight On!
May 2, 2022
5 mile walk
May 3, 2022
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
205x5
230x5
260x5
230x5
230x5
230x5
230x5
230x5
Band Good Mornings
Three sets
Pushups
Three sets
Straight Arm Pulldown
Two sets
Hanging Leg Raise
Three sets
3 mile walk
Fight On!
May 4, 2022
Warm Up
Box Jumps, Medicine ball throws
Bench Press
Warm Up
180x5
205x5
230x5
230x5
230x12
Band Pull Aparts
Five sets
Push Ups
Two sets
Cable Row
Two sets
SLDL
Three sets
Four mile walk/run
Fight On!
May 6, 2022
Warm Up
Treadmill, box jumps
Deadlift
Warm up sets
285x3
320x3
360x3
360x3
360x3
360x3
360x15
Band Good Mornings
Five sets
Rope Pressdown
Two sets
Overhead Cable Curl
Four sets
Hanging Leg Raise
Three sets
4 mile walk/run
Fight On!
May 7, 2022
Warm Up
Box jumps, Medicine ball throws
Floor Press
Warm up sets
180x5
200x5
225x5
200x5
200x5
200x5
Band Pull Aparts
Five sets
Pushups
Three sets
Inverted Row
Four sets
Cable Crunch
Three sets
3.5 mile walk
Fight On!
May 9, 2022
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
200x5
225x5
255x15
200x20
Band Good Mornings
Five sets
Push Ups
Two sets
Rope Pressdown
Two sets
Cable Hammer Curls
Two sets
Overhead Cable Curl
Two sets
Face Pulls
Two sets
Hip Thrusts
Three sets
Hanging Leg Raise
Three sets
3 mile walk
Fight On!
May 11, 2022
Warm Up
Box Jumps, Medicine ball throws
Bench Press
Warm Up
175x5
200x5
225x5
225x5
225x15
Band Pull Aparts
Five sets
Push Ups
Three sets
Rope Pressdown
Two Sets
Dumbell Row
Three sets
Vogelpohl Row
Two sets
Dumbell Squat
Two Sets
Cable Crunch
Three sets
Four mile walk/run
Fight On!
May 12, 2022
Warm Up
Treadmill, box jumps, medicine ball throws
Deadlift
Warm up sets
250x3
285x3
325x3
325x3
325x3
325x3
325x5
Band Good Mornings
Five sets
Push Ups
Two sets
Cable Row
Three sets
Face Pull
Three sets
Overhead Cable Curl
Three sets
Hip Thrusts
Three sets
Farmers Walk
Two sets
Hanging Leg Raise
Three sets
3 mile walk/run
Fight On!
May 14, 2022
Warm Up
Box jumps, Medicine ball throws
Floor Press
Warm up sets
160x5
180x5
205x5
170x10
170x10
170x10
Band Pull Aparts
Five sets
Pushups
Three sets
Inverted Row
Three sets
Straight Arm Pulldown
Three sets
SLDL
Two sets
Hanging Leg Raise
Two sets
3.5 mile walk/run
Fight On!
May 16, 2022
Warm Up
Foam rolling and mobility, box jumps, medicine ball throws
Squats
Warm up sets
185x5
210x5
240x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
Band Good Mornings
Five sets
Pushups
Two sets
Skull Crushers
Three sets
Vogelpohl Rows
Three sets
High Cable Curl
Three sets
Hanging Leg Raise
Three sets
Hip Thrusts
Two sets
2 mile walk, sprints
Fight On!
May 17, 2022
Warm Up
Box Jumps, Medicine ball throws
Bench Press
Warm Up
170x5
185x5
210x5
210x5
210x5
Band Pull Aparts
Five sets
Rope Pressdown
Two sets
Push Ups
Three sets
Dumbell Row
Two sets
Straight Arm Pulldown
Two sets
Cable Crunch
Two sets
Hanging Leg Raise
Two sets
2 mile walk
Fight On!
May 18, 2022
Warm Up
Foam rolling, mobility, box jumps
Deadlift
Warm up sets
270x3
305x3
345x3
345x3
345x3
345x3
345x3
Band Good Mornings
Five sets
Push Ups
Two sets
JM Press
Three sets
Hammer Curl
Three sets
Face Pulls
Two sets
Hack Squat
Three sets
Cable Pull through
Three sets
Seated Calves
Two sets
Fight On!
May 20, 2022
Warm Up
Box jumps
Floor Press*
Warm up sets
120x5
140x5
155x5
140x6
140x6
140x6
Face Pulls
Five sets
Pushups
Three sets
Cable Row
Three sets
Cable Crunch
Three sets
3.5 mile walk/run
I had to go light and modify my workout because of my torn biceps.
Fight On!
May 21, 2022
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
210x5
240x5
270x5
240x5
240x5
240x5
240x5
240x10
Band Good Mornings
Five sets
Pushups
Three sets
Vogelpohl Row
Three sets
Face Pull
Three sets
Hanging Leg Raise
Three sets
Seated Calves
Two sets
Standing Calves
Two sets
3 mile walk
Fight On!
May 24, 2022
Warm Up
Box Jumps
Bench Press
Warm Up
185x5
210x5
235x5
235x5
235x13
Face Pulls
Five sets
Push Ups
Two sets
JM Press
Two Sets
Vogelpohl Row
Four sets
Medicine Ball Slams
Four Sets
Cable Crunch
Three sets
Seated Calves
Two sets
Standing Calves
Two sets
Two mile walk
Fight On!
May 25, 2022
Warm Up
Box jumps, foam rolling, mobility
Deadlift
Warm up sets
285x3
325x3
365x3
365x3
365x3
365x3
365x15
Band Good Mornings
Five sets
Rope Pressdown
Three sets
Vogelpohl Row
Three sets
Cable Row
Two sets
Hanging Leg Raise
Three sets
Medicine Ball Slams
Two sets
3 mile walk
Fight On!
May 27, 2022
Warm Up
Box jumps, mobility
Floor Press
Warm up sets
180x5
205x5
230x5
205x5
205x5
205x5
Face Pulls
Five sets
JM Press
Three sets
Pushups
Two sets
Inverted Row
*Hurt like ****. Too much biceps involved
Straight Arm Pulldown
Three sets
Medicine Ball Slams
Two sets
Incline Situps
Two sets
5 mile walk
Fight On!
May 28, 2022 (DELOAD)
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
215x5
245x5
275x3
305x1
Band Good Mornings
Five sets
Four mile walk
May 30, 2022 (DELOAD)
Warm Up
Box Jumps, Medicine ball throws
Bench Press
Warm Up
175x5
200x3
225x1
250x1
Face Pulls
Five sets
Five mile walk
May 31, 2022
Warm Up
4 mile walk, sprints
Medicine Ball Slams
Three sets
June 1, 2022 (DELOAD)
Warm Up
Box jumps, foam rolling, mobility
Deadlift
Warm up sets
275x5
315x3
355x1
390x1
Band Good Mornings
Five sets
1 mile walk, sprints
June 2, 2022 (DELOAD)
Warm Up
Box jumps, mobility
Floor Press
Warm up sets
175x5
200x3
225x1
250x1
Face Pulls
Five sets
Four mile walk
Fight On!
June 5, 2022
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
200x5
230x5
260x12
200x15
Band Good Mornings
Five sets
Leg Extensions
Three sets
SLDL
Three sets
Push Ups
Three sets
Face Pulls
Three sets
Seated Calves
Three sets
Standing Calves
Three sets
3 mile walk
Fight On!
June 6, 2022
Warm Up
Box Jumps, Medicine ball throws
Bench Press
Warm Up sets
175x5
200x5
225x5
250x5
Sling Shot Bench
250x5
275x5
Band Pull Aparts
Five sets
Push Ups
Two sets
JM Press
Three Sets
Vogelpohl Row
Three sets
Medicine Ball Slams
Two Sets
Hanging Leg Raise
Three sets
Three mile walk
Fight On!
June 7, 2022
Canyon hike/run
Situps
Medicine Ball Slams
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