Thread: Tx Log

12.14.20

Upper A1/4

DB Row 3.8 - 60, 65, 70
DB Inc. Bench 3.8 - 50, 55, 60

Standing 1a Press T6 - 50
NG PD 3.8

Lat Raise 3.12 - 15
Push Down 3.12
Wtd. Plank - 3.20s - +45

SM Intervals - 15m

***

12.16.20

Lower A1/4

DB Clean 3.4 - 50, 60.2

Glute Bridge 3.12
DB RDL 3.8 - 75, 85.2

Goblet Pause Sq. 3.3 - 90

Back Ext. 3.10
Alt. DB curls 3.12,10,8 - 25, 30, 35
- Hammer 2.10 - 40, 45
Crunch 5.20

SM - 18 min

12.20.20

Re-aggravated old shoulder injury. Figure it out as I go.

Upper B1/4

1 arm PD - 3.8
T's 4.20 - No PU's

Hammer Row 3.6 - 145, 150, 155

Landmine Press 3.8

PD's 3.12
Ft. Raise 3.10 - 20
Offset farmer walks 3 sets - 55

SM Intervals - 15min

12.22.20

Being conservative AF for the time being.

GHR Lvl 1 3.8 - BW
Lat. Squat 3.8 - 30, 20, 25

TBDL 3.3 - 195

Bird Dog 3.8
Ab swing 3.12
Pin Curls 3.12, 10, 8 - 35, 40, 45

Bike 18 min.

1.5.21

Old shoulder injury rearing it's head again. Have to reset training for the time being.

Upper A 1/4

Negative Push ups 4 x 8 - 3s
Mod. Viking Press 3 x 8/e - 35

1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 65, 70.2

Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 2 x 15

SM Intervals x 18 min.

1.7.21

Lower A 1/4

1a DB Swings 3 x 8/e - 45, 55.2

Glute Bridge 3 x 10
DB RDL 3 x 8 - 70, 75, 80

Goblet Sq 3 x 6 - 95
Shoulder work

Back Ext 3 x 12
Alt. DB Curl 12, 10, 8 - 25, 30, 35
Offset Farmer Walks 3 x 60

100 Burpees - 6:50

1.11.21

Cardio - 25 min.

better than nothing.

1.14.21

Upper A 2/4

Negative Push ups 4 x 9
Mod. Viking Press 3 x 8/e - 35, 40.2

1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 70

Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 3 x 15

Bike 20min

1.16.21

Lower A 2/4

1a DB Swings 3 x 8 - 55

Glute Bridge 3 x 12
DB RDL 3 x 8 - 75, 80, 85

Goblet Sq 3 x 8 - 90
Shoulder work

Back Ext 3 x 13
Alt. DB Curl 12, 10, 8 - 25, 35.2

Ran out of time.

1.22.21
Running on fumes.

Upper B 2/4

Split Stance LM PP - x
NG Pull Down 3 x 8

Hammer Row 3 x 8
Push Ups - 110

DB scaption 3 x 12
Tri PD 3 x 12
Ab wheel - x

100 Burpees 6:50

1.25.21

Ran 1.5 miles a few days ago. ****ing beat up. Staying conservative.

Lower B 2/4

GHR 1.0 3 x 9
Lat Sq 3 x 8 - 40

TBDL 3 x 5 - 205

Bird dog 3 x 8
Hammer Ci 3 x 12, 10, 8 - 40.2, 45
Inc SU 3 x 12

SM int. x 18 min

1.27.21

Upper A 3/4

Negative Push ups 4 x 10
LM Press 3 x 8 - 40

1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 65, 70, 75

Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 3 x 15

Light cardio x 15 min

1.31.21

Lower A 3/4

1a DB Swings 3 x 8 - 60

Glute Bridge 3 x 12
DB RDL 3 x 8 - 75, 85, 90

Goblet Sq 3 x 5 - 100
Shoulder Plank 3 x 45s

Back Ext 3 x 14
Alt. DB Curl 12, 10, 8 - 30, 35, 40

Upper B 3/4

Split Stance LM PP - 45?
NG Pull Down 3 x 8

Hammer Row 3 x 8
Push Ups - 120 - 80 bpm

DB scaption 3 x 12
Tri PD 3 x 12
Ab wheel - x

94 Burpees 6:50

***

Lower B 3/4

GHR 1.0 3 x 10
Lat Sq 3 x 8 - 45

TBDL 5 x 1 - 225 (conservative AF)

Bird dog 3 x 8
Hammer Ci 3 x 12, 10, 8 - 40, 45.2
Inc SU 3 x 12

SM int. x 20 min

***

2.9.21

Upper A 4/4

Negative Push ups 4 x 12
1/2 kneel LM Press 3 x 8 - 35, 40, 45

1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 75, 80, 85

Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 3 x 15

100 burpees 6:20

2.11.21

Lower A 4/4

1a DB Swings 3 x 8 - 60

Glute Bridge 3 x 12
DB RDL 3 x 8 - 75, 85, 90

Goblet Sq 3 x 3 - 110
High Plank 3 x 45s

Back Ext 3 x 15
Alt. DB Curl 12, 10, 8 - 30, 35, 40

easy bike

*

2/12/21

Ran to gym.
15 min of work
Ran home.

***

2/14/21

Easy run.

2.16.21

Lower B 4/4

GHR 1.0 3 x 10
Lat Sq 3 x 8 - 45

TBDL 5 x 1 - 235 (275)

Bird dog 3 x 8
Hammer Ci 3 x 12, 10, 8 - 40, 45.2
Inc SU 3 x 12

SM int. x 20 min

2.26.21

Back from week long vacation...

A 1/3

TBDL 3's - 195, 220, 245 - 275x 1
Plank 3 x 1min

DB RDL 3.12 - 75.2, 80
DB Row 3.12 - 60, 70, 75

Pull Down 3.12
Hip Bridge 3.12
DB Ang. Raise 3.15 - 10

Finisher
Burpee + X climber
10 Pyramid Countdown - 5:10

3.1.21

B 1/3

LM Rot. Clean 3 x 4 - 55
Cr. 4.25

GHR 3.10
Strict PU 4.10

S. Sq 3.12 - 30
Curl to Press 3.12 - 20

SM Int. x 10/45 off

3.2.21

Core Work
Easy Run.

3.4.21

C 1/3

DB Swings 3 x 5/e
Side planks 3 x 20s (shoulder was fine)

Lat. Lunge 3.12/e - 30
Pull Ups - 25 quality reps (shoulder was fine)

Good Mornings 3.12 -50
Split DB Row 3.12 - 60, 65.2
Tri + Core work 3.15

A 2/3

TBDL 5's - 175, 205, 235 - 275x 1
Plank 3 x 1min

DB RDL 3.12 - 75, 80.2
Std. Row 3.12

Pull Down 3.12
Hip Bridge 3.12
DB Ang. Raise 3.15 - 10

***
3.9.21

B 2/3

Cable rotation 3 x 5/e
Cr. 5.25

GHR 3.11
Push ups x 150

S. Sq 3.12 - 35
Curl to Press 3.12 - 20

100 Burpees - 5:30

3.11.21

C 2/3

DB Swings 3 x 5/e - 60
Side planks 3 x 25s (shoulder was fine)

Lat. Lunge 3.12/e - 30, 35.2
Pull Ups - 28 quality reps (shoulder was fine)

Good Mornings 3.12 -60
Split DB Row 3.12 - 65.
Dead Stop Skull Crushers 3.12 - 45

SM - 20min

3.13.21

A 3/3

TBDL 531 - 205, 235, 265 - 275 x 10
Plank 3 x 1min

DB RDL 3.12 - 80
Std. Row 3.12

Pull Down 3.12
Hip Bridge 3.12
DB Ang. Raise 3.15 - 10

3.18.21

3.9.21

B 3/3

Cr. 6.25

GHR 3.10
Push ups x 175

S. Sq 3.12 - 35.2, 40
Curl to Press 3.12 - 20

SM

3.24.21

*Need more recovery with work crushing me.

Pull 1/3

TBDL 3's - 205, 235, 255, 285 x 1
Plank x 3 - 1 min

Hammer Row 3 x 8 - top 160
Pull Ups - 40 total

Pin Curls 3 x 12 - top 40
St. Arm PD 3 x 12

SM - 20 min

3.27.21

Push 1/3

H. Bench 3 x 8 - top 60 (6)
LM Press 3 x 8 - top 60
Elev. Push ups - 100
Dead Stop EZ SC 3 x 12 - 12.5
Cable Lat 3 x 12

100 Burpees - 5:13

3.29.21

Lower 1/3

Hip Ext 3 x 15
Cr 4 x 25

R. Lunge deficit 3 x 8 - top 45
Accessory mvmt.

Good morning 3 x 8 - 70
Back ext 2 x 15

SM intervals x 10

3.31.21

Pull 2/3

TBDL 5's - 185, 205, 245
Plank x 3 - 1 min

Hammer Row 3 x 8 - top 165
Pull Ups - 44 total

Pin Curls 3 x 12 - top 45

Tired.

4.5.21

Push 2/3

H. Bench 3 x 8 - top 65 (6)
LM Press 3 x 8 - top 55
Elev. Push ups - 110
Dead Stop EZ SC 3 x 12 - 20
Cable Lat 3 x 12

TM Hike - 3/10/20

4.7.21

Lower 2/3

Hip Ext 3 x 15
Cr 120

R. Lunge deficit 3 x 8 - top 50
Flexor work

Good morning 3 x 8 - 80
Back ext 3 x 11

SM 15 min (mod)