Washed Up Meathead

**trojannation** · 06-18-2022, 07:16 PM

June 8, 2022

Warm Up
Box jumps, foam rolling, mobility, leg extensions

Deadlift
Warm up sets
275x3
315x3
355x10
390x1
430x1

Band Good Mornings
Five sets

Hip Thrusts
Three sets

Standing Calves
Three Sets

Leg Extensions - Single Leg
Three sets

Rope Pressdown
Two sets

Band Pull Aparts
Three sets

Face Pulls
Three sets

3 mile walk

**trojannation** · 06-18-2022, 07:17 PM

June 9, 2022

Warm Up
Box jumps, mobility

Floor Press
Warm up sets
160x5
185x5
210x15
175x10
175x10
175x10

Band Pull Aparts
Five sets

JM Press
Three sets

Pushups
Two sets

Vogelpohl Rows
Three Sets

Straight Arm Pulldown
Three sets

Medicine Ball Slams
Two sets

Hanging Leg Raise
Four sets

Canyon hike/run

**trojannation** · 06-18-2022, 07:20 PM

June 11, 2022

Warm Up
Foam rolling and mobility, box jumps

Squats
Warm up sets
185x5
210x5
245x15

Band Good Mornings
Five sets

Hip Thrust
Three sets

SLDL
Three sets

Push Ups
Two sets

Face Pulls
Five sets

Seated Calves
Two sets

**trojannation** · 06-18-2022, 07:20 PM

June 13, 2022

Warm Up
Box Jumps, Jump Rope

Bench Press
Warm Up
165x5
190x5
215x5
215x5
215x16

Sling Shot Bench
275x5
275x5

Band Pull Aparts
Five sets

Push Ups
Two sets

JM Press
Three Sets

Vogelpohl Row
Five sets

V-Bar Pulldown
Three sets

Medicine Ball Slams
Two Sets

Three mile walk

**trojannation** · 06-18-2022, 07:21 PM

June 15, 2022

Warm Up
Box jumps, foam rolling, mobility, leg extensions

Deadlift
Warm up sets
255x5
295x5
335x5
375x1
410x1

Band Good Mornings
Five sets

SLDL
Three sets

Hip Thrusts
Two sets

Seated Calves
Three Sets

Leg Extensions - Single Leg
Four sets

Hanging Leg Raise
Two sets

V Bar Pulldown
Three sets

Canyon hike

**trojannation** · 06-18-2022, 07:22 PM

June 16, 2022

Warm Up
Box jumps, mobility

Floor Press
Warm up sets
175x5
200x5
225x18
200x6
200x6
200x6

Band Pull Aparts
Five sets

JM Press
Three sets

Rope Pressdown
Three sets

Vogelpohl Rows
Three Sets

Face Pulls
Three sets

Hanging Leg Raise
Five sets

**trojannation** · 06-18-2022, 07:23 PM

June 18, 2022

Warm Up
Foam rolling and mobility, box jumps

Squats
Warm up sets
215x5
245x5
275x12

Band Good Mornings
Five sets

Hanging Leg Raise
Three sets

**trojannation** · 06-20-2022, 12:13 PM

June 19, 2022

Warm Up
Box Jumps

Bench Press
Warm up sets
175x5
200x5
225x5
250x16

Sling Shot Bench
275x5
275x5

Band Pull Aparts
Five sets

JM Press
Five Sets

Vogelpohl Row
Five sets

V-Bar Pulldown
Three sets

Cable Crunch
Three sets

Medicine Ball Slams
Two Sets

Canyon hike/run, sprints

**trojannation** · 06-22-2022, 04:44 PM

June 21, 2022

Warm Up
Box jumps, foam rolling, mobility, leg extensions

Deadlift
Warm up sets
295x5
335x3
375x15

Band Good Mornings
Five sets

SLDL
Three sets

Seated Calves
Three Sets

Hanging Leg Raise
Three sets

V Bar Pulldown
Three sets

Straight Arm Pulldown
Three sets

Face Pulls
Two sets

Canyon hike

**trojannation** · 06-22-2022, 04:46 PM

June 22, 2022

Warm Up
Box jumps, mobility

Floor Press
Warm up sets
185x5
210x5
235x16
210x5
210x5
210x5

Band Pull Aparts
Five sets

JM Press
Three sets

Vogelpohl Rows
Four Sets

Cable Crunch
Three sets

**trojannation** · 06-24-2022, 08:24 AM

June 24, 2022

Warm Up
Foam rolling and mobility, box jumps, leg extensions

Squats
Warm up sets
210x5
240x3
270x1
295x12

Band Good Mornings
Five sets

Hanging Leg Raise
Three sets

**trojannation** · 06-28-2022, 05:07 PM

June 27, 2022

Warm Up
Box Jumps

Bench Press
Warm Up Sets
180x5
205x3
230x1
255x10

Band Pull Aparts
Five sets

JM Press
Five Sets

Vogelpohl Row
Five sets

Cable Crunch
Three sets

Medicine Ball Slams
Three Sets

Canyon hike/run, sprints, swimming

**trojannation** · 06-29-2022, 07:48 PM

June 29, 2022 (DELOAD)

Warm Up
Box jumps, foam rolling, mobility, leg extensions

Deadlift
Warm up sets
285x5
325x3
365x1
405x1

Band Good Mornings
Five sets

Hanging Leg Raise
Four sets

Hip Thrusts
Four sets

Canyon hike, sprints

**trojannation** · 07-06-2022, 12:13 PM

June 30, 2022

Warm Up
Box jumps

Floor Press
Warm up sets
190x5
215x3
240x1
265x11

Band Pull Aparts
Five sets

JM Press
Five sets

Vogelpohl Rows
Five sets

Cable Crunch
Three sets

Medicine ball slams
Four sets

Bike ride

**trojannation** · 07-06-2022, 12:13 PM

July 2, 2022

Warm Up
Foam rolling and mobility, box jumps, leg extensions

Squats
Warm up sets
210x3
240x3
270x1
295x1
240x5
240x5
240x5
240x5
240x5

Band Good Mornings
Five sets

Bulgarian Split Squat
Three sets

Hack Squat
Three sets

Sit Ups
Three sets

2 mile walk

**trojannation** · 07-06-2022, 12:14 PM

July 3, 2022

Warm Up
Box Jumps

Bench Press
Warm up sets
195x5
220x5
250x10
195x18

Band Pull Aparts
Five sets

**trojannation** · 07-06-2022, 12:15 PM

July 5, 2022

Warm Up
Box jumps, foam rolling, mobility

Deadlift
Warm up sets
285x5
325x5
365x5
325x5
365x3
405x3

Band Good Mornings
Five sets

Deadlift with Bands
225x5
225x5
225x5
225x5
225x5

Hip Thrusts
Three Sets

Situps
Three sets

2 mile walk

**trojannation** · 07-09-2022, 07:21 PM

July 6, 2022

Warm Up
Box jumps

Floor Press
Warm up sets
190x5
215x5
240x5
215x5
240x3
265x3

Band Pull Aparts
Five sets

Floor Press with Chains
135x5
135x5
135x5
135x5
135x5

JM Press
Four sets

Vogelpohl Rows
Four sets

Hanging Leg Raise
Two sets

Medicine ball slams
Two sets

3 mile walk

**trojannation** · 07-09-2022, 07:24 PM

July 8, 2022

Warm Up
Foam rolling and mobility, box jumps, leg extensions

Squats
Warm up sets
210x3
240x3
270x1
295x1
225x5
225x5
225x5
225x5
225x5

Band Good Mornings
Five sets

Bulgarian Split Squat
Three sets

Hanging Leg Raises
Five sets

2 mile walk

**trojannation** · 07-09-2022, 07:25 PM

July 9, 2022

Warm Up
Box Jumps

Bench Press
Warm up sets
180x5
210x5
235x10
180x10
180x10
180x10
180x10
180x10

Band Pull Aparts
Five sets

Vogelpohl Row
Three sets

**trojannation** · 07-13-2022, 08:48 AM

July 11, 2022

Warm Up
Box jumps, foam rolling, mobility

Deadlift
Warm up sets
285x3
325x3
365x3
325x3
365x3
405x1

Band Good Mornings
Five sets

Deadlift with Bands
225x5
225x5
225x5

Hip Thrusts
Two Sets

Situps
Two sets

Hanging Leg Raise
Two sets

2 mile walk

**trojannation** · 07-13-2022, 04:24 PM

July 13, 2022

Warm Up
Box jumps

Floor Press
Warm up sets
190x5
215x5
240x5
215x5
240x5
265x3

Band Pull Aparts
Five sets

Floor Press with Chains
155x5
155x5
155x5
155x5
155x5

JM Press
Four sets

Vogelpohl Rows
Four sets

Situps
Three sets

Medicine ball slams
Two sets

**trojannation** · 07-16-2022, 12:32 PM

July 14, 2022

Warm Up
Foam rolling and mobility, box jumps

Squats
Warm up sets
210x3
240x3
270x1
295x1
255x5
255x5
255x5

Band Good Mornings
Three sets

Hanging Leg Raises
Four sets

**trojannation** · 07-18-2022, 04:26 PM

July 18, 2022

Warm Up
Box Jumps

Bench Press
Warm up sets
195x5
210x5
245x5
195x5
195x5
195x5
195x5
195x5

Band Pull Aparts
Five sets

JM Press
Four sets

Vogelpohl Row
Four sets

Cable Crunch
Three sets

Medicine Ball Slams
Two sets

**trojannation** · 08-03-2022, 12:11 PM

July 19, 2022

Warm Up
Jump rope, box jumps, foam rolling, mobility

Deadlift
Warm up sets
265x5
305x5
345x5

Band Good Mornings
Five sets

Hip Thrusts
Two Sets

Situps
Two sets

Hanging Leg Raise
Two sets

Medicine Ball Slams
Two sets

Canyon run

**trojannation** · 08-03-2022, 12:13 PM

July 20, 2022

Warm Up
Box jumps

Floor Press
Warm up sets
170x5
200x5
230x5

Band Pull Aparts
Five sets

JM Press
Three sets

Vogelpohl Rows
Three sets

Situps
Three sets

**trojannation** · 08-03-2022, 12:14 PM

July 22, 2022

Warm Up
Foam rolling and mobility, box jumps

Hack Squats
Three sets

Squats
Warm up sets
215x3
245x3
275x3
305x3
215x10
215x10
215x10

Band Good Mornings
Five sets

Swiss Ball Leg Curls
Four sets

Hanging Leg Raises
Four sets

**trojannation** · 08-03-2022, 12:15 PM

July 24, 2022

Warm Up
Box Jumps

Bench Press
Warm up sets
185x5
210x5
235x15
185x15

Band Pull Aparts
Five sets

JM Press
One set

Vogelpohl Row
Three sets

Cable Crunch
Two sets

**trojannation** · 08-03-2022, 12:16 PM

July 25, 2022

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

Hip Thrust
Three sets

Swiss Ball Leg Curl
Three sets

Situps
Three sets

Band Good Mornings
Three sets

Deadlift with Bands
225x3
225x3
225x3
225x3
225x3

Deadlift
295x3
335x3
375x3
335x3
375x1
415x1

Three mile walk

**trojannation** · 08-03-2022, 12:17 PM

July 27, 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

JM Press
Two sets

Vogelpohl Rows
Four sets

Situps
Three sets

3 mile walk
20 minute bike ride

Thread: Washed Up Meathead

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