1.20.2025 Focus On Your Own
They don’t respect you at the bottom, ignore you in the middle, and hate you when you get on top. You’ll never have everyone’s approval, so it’s best to focus on your own. Training: Run: 3-mile Fartlek Cycle: Commute Suspended Knees to Elbow: 3x12 Cat/Camel: 2x10 45-degree back extension: 3x12 Prone Scorpions: 2x10 Hamstring/Sciatic Nerve […]
JANUARY 22nd-26th
Monday January 22nd TTF LOWER WARM UP SQUATS (65lb bar) 5x2 Worked up to 515lbs RDL’s (DB’s) 4x4. 50/65/80/100/110lbs Single leg curls 3x5 plate #1 AbCore 3x12 w/70lbs Tuesday January 23rd TTF UPPER BODY DB MIL sit 3x12 40/50/60lbs Chest Flys 3x12 Plate 12 all sets Barbell Curls 4x8 last set 95lbs Wednesday January 24th Neck […]
January 15th-20th
Monday January 15th TTF LOWER WARM UP SQUATS (65lb bar) 5x4. Worked up to 425lbs RDL’s (DB’s) 4x5. 35/50/65/80/100lbs Single leg curls 3x5 plate #1 AbCore 3x12 w/70lbs Tuesday January 16th Echo Bike 6min. 1:84 of a mile TTF UPPER BODY WARM UP Sitting KRAZY Bell OHP (40lbs DB) 30,25,20 Shrugs (trap bar) 4x6. 155,205,255,305,305lns Scarecrows 5x6. Worked […]
JANUARY 8-13th
Monday January 8th TTF WARM UP CAMBERED Bar squats worked up to a 5lb PR. Definitely could have done more but back was fried from last week. 100% was strained. Got to 528lbs DB RDL’s. 3x5. 30/55/70lbs slow and controlled watching back Sitting Leg Curls 4x4. Tuesday January 9th Echo Bike 6min. 1:60 of a mile TTF UPPER BODY […]
January 1-6th
Monday January 1st TTF LOWER WARM UP Cambered Bar Squats. 5x2. Worked up to 4plates each side, 432lbs (72lb bar) Standing AB pulldowns. 4x6 worked to stack Sitting leg Curls. 4x6. Worked to 3/4 stack Tuesday January 2nd (Back insanely tight) Echo Bike 6min. 1:60 of a mile Sitting KRAZY Bell OHP (Blue KB) 30,25,20 Scarecrows 5x8. Worked up to […]
December 25-30th
Monday December 25th Took off Christmas Day Tuesday December 26th TTF LOWER WARM UP Echo Bike 6min. 1:80 of a mile CAMBERED BAR SQUATS Worked up to 390lbs x 4 (ultra narrow stance) Drop set 160lbs x 10reps Glute Ham raise 3x5 Assist reps Walking lunges 3x5. BW/BW/10lbs Wednesday December 27 Treadmill. 6min 3:6mph for […]
December 18th-23
December 18th TTF LOWER WARM UP Just hit the bar and stretch as groin is black and blue. Hit some eccentric Bulgarians and called it December 19th TTF UPPER WARM UP Strap Push ups. 5xfail Standing PullDowns (Hinge Position) 5x8 Stretch December 20th Treadmill. 6min. 3:6mph for 5:20 then 4:6mph for 40sec Neck 1x15 95lbs […]
DECEMBER 4th-9th
December 4th TTF LOWER warm up Box squats. Woke up to single. 155,205,245,295,335,385,425,475,515, 535lbs post surgery PR Cable deadlifts (neutral grip). Worked up to 6 total plates x 6reps Heavy Ab Pulldowns 4x5. Worked to stack for last 2 sets December 5th TTF UPPER WARM UP PUSH ups. Bar x 26, lower bar x 15, chaos push ups […]
November 27th-Dec2
November 27th TTF LOWER WARM UP BOX squats (reg bar). 5x2. Went up to 475x2 Ultra Wide deadlift (belt squat, neutral grip). Worked to 270lbs x4 AbPulldowns 5x5 stack plus band November 28th Echo bike 6min. Got to 1:70 Barbell Push ups. 5xfail. 78 total reps Upright rows 5x10 November 29th Treadmill 6min. 3:6mph for […]
November 20-25th
November 20th TTF LOWER WARM UP BOX squats (reg bar). 5x4. Went up to 425lbs x4 Ultra Wide deadlift (belt squat, neutral grip). Worked to 160lbs x4 AbPulldowns 5x5 stack plus band November 21st Echo bike 6min. Got to 1:70 Hammer Shoulder. 5x6. Worked to 2-45’s and 25lb each side Hinge Pull-downs. 5x8. Worked to 160lbs November 22nd Treadmill 6min. […]
NOVEMBER 13-18th
November 13 TTF lower warm up SS yoke Bar Squats work up to single. Worked up to 515lbs Single leg squat (knee to ground) 3x5 BW PRONE LEG CURLS 3x5 got to second to last plate. November 14 Hammer Shoulder. 5x8. Worked to 2-45’s each side Hinge Pull-downs. 5x8. Worked to 160lbs November 15th Treadmill 6min. 4.20 at 3:6mph. Then […]
NOVEMBER 6-11th
November 6th TTF lower warm up SS yoke Bar Squats 5x2. Bar, 155, 225, 275, 320, 385, 425lbs x 2. X 1. concentric repetition w/50lbs less 385lbs Single leg squat (knee to ground) 3x5 BW PRONE LEG CURLS 3x5 got to second to last plate. November 7th Echo Bike 6min. 1:69 of mile TTF UPPER WARM […]
First week in Nov.
Oct 30th TTF lower warm up SS yoke Bar Squats 5x4. Bar, 155, 225, 275, 320, 385lbs. (10 more pounds than last June doing X4). X1 concentric repetition w/50lbs less 335lbs. Hole #7 showing and spud inc straps at top). Single leg squat (knee to ground) 3x5 BW PRONE LEG CURLS 4x5 Oct 31st Echo Bike 6min. 1:69 […]
October 23rd-28th
Oct 23rd TTF LOWER WARM UP Belt squat. 5x1. Worked up to 8 total plates Back Attack. 5x1. Worked up to 6plates Ab Pull downs. 4x5. Went to stack Oct 24th Echo bike 6min. 1:64 of a mile TTF UPPER WARM UP PRONE DB Mil (chest supported) 5x8. BW/5/8/8/10/12lbs FreeMotion butterflies 6/8/10/12/14 5x10 Seated low row (single arm cable) […]
Oct 16-21st
Oct 16th TTF LOWER WARM UP Belt squat. 5x2. Worked up to 7 total plates and a 5lb. Back Attack. 5x2. Worked up to 5plates Ab Pull downs. 4x5. Went to stack Oct 17 TTF UPPER WARM UP PRONE DB Mil (chest supported) 5x10 5/8/8/10/10lbs FreeMotion butterflies 4/6/8/10/12 5x10 Seated low row (single arm cable) 5x4. 60/90/120/150lbs Tricep Pressdowns 5x6. […]
October 9-14th
Oct 9th TTF LOWER WARM UP BELT SQUAT. 5x4. Worked up to 6 plates total Back Attack. 5x4. Worked up to 4-45’s Oct 10th TTF UPPER WARM UP PRONE DB Mil (chest supported) 5x12 5lbs (SS) FreeMotion butterflies 4/5/6/7/8 5x12 Seated low row (single arm cable) 5x5 worked up to 110lbs Tricep Pressdowns 5x8 worked to 140lbs October […]