May 15th TTF LOWER WARM UP SQUATS.  5x5. Bar, 155, 225, 275, 335, 385x5, Walking DB lunge. 3x5 BW, 20lbs, 40lbs Heavy Abs 14/18/19/20 May 16th KRAZY Bell Incline.  40/25/15/15 blue and pink Chest supported row. 5x5. 140,140, 190lbs last set Band pressdowns.   May 17th TTF lower warm up Box jumps 4 reps 3rd tallest metal  Deadlifts […]

May 8th TTF LOWER WARM UP BOX SQUATS SS BAR. Work up to single. Bar x 5, 155 x 4, 225 x 3, 295 x 2, 335 x 1, 385 x 1, 425 x 1, 475lbs Ab Pulldowns.  3x8.  15/18/20 (added small orange for more resistance) May 9th Echo Bike.  6min got to 1:71of a mile. Shoulder Rehab. […]

May 1st TTF Lower warm up Safety Bar Box Squats 5x3.  Barx5, 155x4, 225x3, 295x3, 335x3, 385x3, 405x3 LUNGE WALK.  3x5. BW, 10’s, 25’s (Didn’t do no time) Heavy Ab Pulldowns. 3x8. 12/17/20 last set 10 reps May 2nd Shoulder PreHab Protocol 15min Chest and shoulder tight right side KRAZY Band Push-ups.  5x10. 10,10,10,10,10 Stayed with same reps […]

April 24th TTF Lower warm up Safety Bar Box Squats 5x5.  Bar, 155, 225, 275, 325, 375lbs (30lbs more than last time) LUNGE WALK.  3x5. BW, 10’s, 25’s Heavy Ab Pulldowns. 3x5. 12/17/20 April 25th Shoulder PreHab Protocol 15min KRAZY Band Push-ups.  5x10. 10,10,10,10 Chest supported Row.  5x5.  75, 150, 240, 285, 310lbs Band pullaparts100reps April 26th Neck 1x15 w/95lbs […]

APRIL 17/18/19 Took off sick as a dog couple days, 24hr bug.  Also wanted to just rest shoulder. April 20th Echo Bike. Only did 3min.  Just getting back from being sick.  Forgot to do mobility???? Rack Pulls (conventional and off 2 small mats). Work up to single. 135,225,315,405,495, 545, 600lbs Leg curl (standing) 1/2/3/4/5/6plates Bulgarian Split squat […]

April 10th Cambered Bar bench press.  Work up to single.  Bar x 5, 155x4, 225x3, 295x2, 335x1, 385x1, 425x1, 475x1 Abs pulldowns.  5x8.  12/16/20 Are Single Leg Curl 3x5.  I worked up to 4plates (didn’t do ran out of time) April 11th Echo Bike 6min. 1:76 of a mile. Floor Press, Black widow (33lb) floor press. 5x5.  95,135,185,225,275,316lbs (actual weight).  Terrible today.  No […]

April 3rd TTF LOWER WARM UP CAMBERED BAR SQUATS.  5x3. Bar x 5. 155 x 4, 225x 3, 275 x 3, 325, 375, 410lbs x 3 Abs pulldowns.  5x8.  12/16/20 Single Leg Curl 3x5.  I worked up to 4plates April 4th Echo Bike 1:62 of a mile in 6min DB bench press. Work up to single.  50/70/90/110/130/150x7 Lat Pulldowns.  5x5. 160,180,200,220,240 […]

March 27th TTF LOWER WARM UP CAMBERED BAR SQUATS.  5x5. Bar, 155, 225, 275, 325, 375lbs not bad AbCore 3x15 w/45lbs  Single Leg Curl 3x5.  3plates March 28th No echo Bike today sick dizzy DB bench 5x3.  55, 75, 100, 120, 130x15. Lat Pulldown.  5x5.160, 200,210,230,  Band pull aparts. 100reps.  Mini x 40, red x 25, green x 15,  black 2x10 […]

March 20th TTF LOWER WARM UP BOX SQUATS SS BAR. Work up to single. Bar x 5, 155 x 4, 225 x 3, 295 x 2, 335 x 1, 385 x 1, 425 x 1, 475 x 1,  Bulgarian split squat. 3x5 BW, 40, 55lbs AbPullDowns 3x5.  Worked to stack for 8reps (did later ran out […]

March 13 TTF LOWER WARM UP BOX SQUATS SS BAR. 5x3. Bar, 155, 225, 275, 325, 375, 425lbs not too bad 500 next week!!!!! Bulgarian split squat. 3x5 BW, 30, 45lbs AbPullDowns 3x5.  Worked to stack for 8reps (did later ran out of time) March 14 TTF UPPER WARM UP BB INCLINE.  Work up to singles.  Bar,135,185,225,275,315lbs Seated […]

March 6th TTF LOWER WARM UP BOX SQUATS SS BAR. 5x5. Bar, 155, 225, 275, 325, 365lbs AbPullDowns 3x5.  Worked to stack for 8reps March 7th Echo Bike.  6min.  Got to 1:78 of a mile. TTF UPPER WARM UP BB incline 5x3.  65x5, 155x4, 205x3, 255x3, 275x3 not bad shoulder little bit Seated Low Row (Med grip prime bar).  5x5.  110x5,,160x4, […]

February 27th TTF LOWER WARM UP SQUATS.  Work up to single.  Bar/5, 155/4, 225/3, 295/2, 335/1, 385/1, 425/1, 475/1, 515/1, did it but cut little high (5plates on 65lb bar) Bulgarian spilt squat.  3x5.  BW, 25, 45lbs AbCore.  3x15. 25/50/75lbs February 28th Echo Bike.  6min.  Got to 1:80 of a mile BB incline 5x5.  135x5, 185x5, 205x5, 225x5. 245x5. (Not bad) Seated Low […]

February 20th TTF LOWER WARM UP SQUATS.  5x3. Bar, 155, 225, 275, 325,375, 425x3 (felt good). 515lbs eccentric  Walking DB lunge. 3x5 BW, 25, 40lbs Heavy Abs 4x8 14/18/19/20 February 21st Echo Bike. 6min got to 1:80 of a mile TTF UPPER WARM UP BENCH PRESS work up to single. Bar x 5, 135x4, 185x3, 225x2, […]

Just in case some of you are getting tired of my old ass posts, I've got a story for you. I wasn't always held together by stitches and duct tape.

Feb 13th TTF LOWER WARM UP SQUATS.  5x5. Bar, 155, 225, 275, 325, 375x5. 465lbs eccentric  Walking DB lunge. 3x5 BW, 20lbs, 35lbs Heavy Abs 14/18/19/20 February 14th Echo bike 6min. 1:75 of a mile  TTF UPPER WARM UP BENCH PRESS 5x3. 105, 145, 195, 235, 285, 315x3, 365x3 Chest supported row (Icarian) 5x2.  75/150/195/205lbs February 15th […]

February 6th TTF Lower warm up Safety Bar Box Squats work up to single. Barx5, 155x4, 245x3, 295x3, 335x2, 385x1, 425x1, 475x1 Heavy no spot felt weird feel in chest.  Feels good to go little heavier though.  Most done on a box squat w/SS bar FOREVER!!!! Bulgarian split squats 3x5 BW/35/65 Standing Abs  3x5.  13/17/20 February 7th Echo bike […]

January 30th TTF Lower warm up Safety Bar Box Squats 5x3.  Barx5, 155x4, 245x3, 295x3, 335x3, 385x3, 405x3 Bulgarian split squats 3x5 BW/35/60 AbCore.  3x15.  25/45/45 January 31 TTF UPPER WARM UP Black Widow floor press. Work up to single  135, 185, 225, 275, 315, 365, 405lbs DB low row. 50,80,110,140x3 February 1st Treadmill 6min. 5min at 3:5mph […]

January 23rd TTF Lower warm up Safety Bar Box Squats 5x5.  Bar, 155, 225, 295, 345lbs Bulgarian split squats 3x5 BW/30/55. AbCore.  3x15.  25/45/45 January 24th Echo Bike.  6min. Got to 1:81 or a mile Black widow (33lb) floor press. 5x3. 95,135,185,225,275,315. DB low row. 5x3. 60/80/95/110/120lbs Band pull aparts.  4x20 January 25 Treadmill 6min.  3:5MPH for 5min.  4:5MPH for 1min. Neck […]

January 16th TTF LOWER WARM UP Front squat 5/4/3/2/1 Bar, 95, 135, 185, 225, 275, 315lbs January 17th Echo bike 6min.   1:81MPH Black widow (33lb) floor press. 5x5.  95,135,185,225,275,300lbs.  DB low row. 5x5. 55,75,100,110lbs Band pull aparts.  4x12 green band January 18th Treadmill 6min. 3.5MPH for 5min then 4.5MPH for 1min Neck 90lbs 1x12 Nautilus Curl 20/10/5/5 worked […]

January 9th TTF LOWER FRONT squats  5x3. Bar, 95, 135, 185, 215, 250. Single Leg Curl 3x5 Worked up to 3 plates  January 10th Echo Bike.  6min. 1:84 of a Mile. BARBELL DECLINE work up to single 405lbs  Chest supported rows (sit).  Total LBs. Work up to 370lbs for double DB lat raise (SS) Tricep pressdowns 5x8.  […]