Training Log

4/18/2025

• 50 pull ups
• Deadlift: 135x5, 185 x5, 205x5, 225x3
• Pause Deadlift: 3 sets x 5 reps (185)
• Romanian Deadlifts: 3 sets x 8-10 reps (45 lb)
• Dumbbell Rows: 3 sets x 8 reps (45lb)
• Bulgarian Split Squats: 2-3 sets x 8 reps
• Hanging Leg Raises: 3x10

Break: 4/19-20

Fasted workout:

4/21/2025

• 50 pull ups
• Squats: 5x135, 5x155, 5x175, 5x225, 5x245, 5x265, 5x285, 5x225
• Hack Squat: 30 x ~360
• Leg Extension: 30x145
• Walk: 1.2 mi incline at 4
• Sauna: 15 min

4/22/2025

• 50 pull ups
• Bench Flat: 10x135, 8x155, 175x3, 155x5, 135x8
• Incline Machine (dumbbell bench was occupied): 4x45 plates x 4, x4, x4.5
• Rope Tri Pull: 35x8, 42.5x8, 50x6
• Reverse Pull-ups: 7 reverse pull-ups total 57 for the day!! lol
• Jog on treadmill: slow approx 2 mile total (20 min)
• More Reverse Pull-ups: 8 more reverse pull-ups (65 total)

4/23

• 50 pull ups
• Cleans: 135x3, 135x3, 135x3, 135x3 (back issues, started light)
• Dumbbell Press: 40x10 (stopped, found bar press empty)
• Straightbar Press: 95x7, 95x7, 95x7 (felt awkward)
• Dumbbell Press: 40x10 (finishing up)
• Reverse Pull-ups: 8 rev pull ups (total: 58)
• Run on treadmill: about 1.25 mi (tired and ran out of time, 20 min)

4/24

• B12: 1 tbsp
• Cod Liver Oil: 1 capsule
• Saw Palmetto: 1 capsule
• Pull Ups: 7, 5, 4, 3, 4, 2, 5, 5, 5
• Leg Raises: 20, 20, 20, 10
• Dips: 10, 10, 10, 10
• Run: 1.5 mi
• Stretching:
• Sauna: 15 min

4/25

• Deadlifts: 135x5, 185x3, 225x3, 245x3, 265x1, 285x1, 305x0 (no joy, grip felt fatigued)
• Pause Deadlift: 3 sets x 3 reps (225)
• Romanian Deadlifts: 3 sets x 10 (50 lb)
• Dumbbell Rows: 3 sets x 8 reps (straightbar x 135)
• Bulgarian Split Squats: 3 sets x 8 reps (22.5 lb)
• Hanging Leg Raises: 3x10 hanging
• Pull Ups: 20
• Dips: 20
• Run/Walk: 2.3 mi

4/26

• Pull Ups: front grip 40, side grip 10 (total: 50)
• Bent Over Rows Front Grip Straightbar: 135x5, 135x5, 135x5
• Bent Over Rows Rev Grip: 135x5, 135x5, 135x5
• Seated Lat Pulls Fwd Grip: 100x10, 115x8, 130x6, 145x4
• Seated Pull Rev Grip: 160x3, 160x4.5, 175x2
• Sauna: 15 min

4/27

• Run: 2.7 mi
• Hard Sprints: 4 sprints: 24 sec, 16 sec, 12 sec, 12 sec (0.7 min)

4/28

• Work:
• Pull Ups Front Grip: 10, 5, 5, 5, 5, 5, (3+2), (4+1), (3+1+1)
• Incline Bench: 135 x10, 10, (6+4) - will adjust to increasing weight
• Incline Pause Sets: 135x5, 135x4, 135x4
• Incline Dumbbell: 50 x10, 10, 50 x7.6 - adjust to increasing weight
• Squeazies Dumbell Flys: 30x8, 30x8, 30x7
• Tricep Pull Down: 42.5 x10, 47x10, 52x10, 57x8, 62 x 5
• Rev Grip Pull Ups: 5, 5
• Run: 1.9 mi
• Sauna: 10 min
• Cold Shower:

4/29

• Fasted Workout:
• Pull Ups Pronated: 6, 4, 5, 5, (3+2), (3,1,1)
• Neutral Pull Ups: 5, 5, 5, 5
• Standing Bar Press: 95 lb (8, 8, 7), 105 lb (3, 3, 3)
• Olympic Standing Press: 135 lb (3, 3, 3)
• Seated Press: 40 lb (8), 45 lb (8), 50 lb (5)
• Fwd Front Delt: 25 plate x10, 45 plate x10
• Supinated Pull Ups: 5 very ugly pull ups
• Run: 1 mi (very forced)
• Walk: .25 mi

4/26

• Pull Ups: front grip 40, side grip 10 (total: 50)
• Bent Over Rows Front Grip Straightbar: 135x5, 135x5, 135x5
• Bent Over Rows Rev Grip: 135x5, 135x5, 135x5
• Seated Lat Pulls Fwd Grip: 100x10, 115x8, 130x6, 145x4
• Seated Pull Rev Grip: 160x3, 160x4.5, 175x2
• Sauna: 15 min

4/27

• Run: 2.7 mi
• Hard Sprints: 4 sprints: 24 sec, 16 sec, 12 sec, 12 sec (0.7 min)

4/28

• Work:
• Pull Ups Front Grip: 10, 5, 5, 5, 5, 5, (3+2), (4+1), (3+1+1)
• Incline Bench: 135 x10, 10, (6+4) - will adjust to increasing weight
• Incline Pause Sets: 135x5, 135x4, 135x4
• Incline Dumbbell: 50 x10, 10, 50 x7.6 - adjust to increasing weight
• Squeazies Dumbell Flys: 30x8, 30x8, 30x7
• Tricep Pull Down: 42.5 x10, 47x10, 52x10, 57x8, 62 x 5
• Rev Grip Pull Ups: 5, 5
• Run: 1.9 mi
• Sauna: 10 min
• Cold Shower:

4/29

• Fasted Workout:
• Pull Ups Pronated: 6, 4, 5, 5, (3+2), (3,1,1)
• Neutral Pull Ups: 5, 5, 5, 5
• Standing Bar Press: 95 lb (8, 8, 7), 105 lb (3, 3, 3)
• Olympic Standing Press: 135 lb (3, 3, 3)
• Seated Press: 40 lb (8), 45 lb (8), 50 lb (5)
• Fwd Front Delt: 25 plate x10, 45 plate x10
• Supinated Pull Ups: 5 very ugly pull ups
• Run: 1 mi (very forced)
• Walk: .25 mi

4/30

• Deadlifts: 135x5, 185x3, 225x3, 245x3, 265x1, 285x1, 305x0 (no try) (grip failing)
• Pause Deadlift: 3 sets x 3 reps (225)
• Romanian Deadlifts Straightbar: 3 sets x 10 (50 lb)
• Dumbbell Rows: 3 sets x 8 reps (straightbar x 135)
• Bulgarian Split Squats: 3 sets x 8 reps (25 lb)
• Calisthenics:
• Hanging Leg Raises: 3x10 hanging
• Pull Ups: 20
• Dips: 20, 20
• Mainly Walk:

5/1

• Run: 2.8 mi
• Sprints: 3 x 100 m sprints
• Pull Ups: 20

5/2

• Pull Ups Pronated: 10, 5, 5, 5, (3+2), (4+1), (3+1+1), neutral 5, 5 (total: 50)
• Squats: 5x135, 5x185, 5x225, 5x245, 5x265, 5x285, 1x305, 1x315, 1x325
• Leg Press: 8, 8, 8 x ~435 (4x45 plates)
• Leg Extension: 10, 10, 10 x 145
• Leg Curl: 10x100, 8x115, 5x130
• Walk: 1.2 mi incline at 4
• Sauna: 15 min
• Cold Shower:

5/3

• Work:
• Run: 1/2 mile
• Pull Ups: 35 (sets of 5)

5/4 - Push + Core + Light Cardio

• Push Focus:
• Incline Barbell Bench: 135 x 10 warm-up, 155 x 8, 175 x 3, 185 x 2, 135 x max rep (10)
• Flat Dumbbell Bench: 3 x 10 (50-60 lb depending on feel) - 50x10, 60 x5, 50x5
• Overhead Dumbbell Press: 30 x 10, 8, 7
• Triceps Rope Pulldown: 35 x 4 sets (reps: 12, 12, 12, 12)
• Dips: 10, 8, 7
• Core + Stability:
• Hanging Leg Raises: 3 x 15
• Planks: 2 x 60 seconds
• Side Planks or Pallof Press: 2 sets each side
• Optional Cardio/Recovery:
• Incline Treadmill Walk: .63 mi
• Sauna/Cold Shower: 165 to enhance recovery

5/5 - Stimulated Recovery Workout

• Training Focus: Active Recovery + Pump + Mobility (45-60 min total)
• Mobility Warm-up (10-15 min):
• - Hip flexor + hamstring stretch flow
• - Cat-cow, thread-the-needle, T-spine rotations
• - Shoulder band work
• Low-CNS Upper Body Pump (20-25 min):
• Circuit (3-4 rounds, light/moderate weights):
• - Push-ups or incline dumbbell press x 12-15 (push ups: x15, x15, x15)
• - Banded rows or light dumbbell rows x 12-15 (row machine 45 plates: 15, 15, 12)
• - Lateral raises dumbbells x 15 lb (10, 10, 10)
• - Cable curls or band curls x 12-15 (cable curls: 10, 12, 12)
• - Triceps pushdowns or dips x 10-12 (dips: 12, 15, 10)
• Minimal rest between movements. Focus on pump, not weight.

5/6 - Deadlift Day (Posterior Chain Focus + Core)

• Core + Stretch (10-15 min):
• Bird dogs, dead bugs, side planks x 2 rounds
• Static stretching: hamstrings, glutes, chest, lats
• Breathing: 5-10 minutes parasympathetic downregulation
• Warm-up (10-15 min):
• Hip flexor and hamstring dynamic stretch
• Cat-cow, bird dogs, glute activation (glute bridge holds or band walks)
• 2 sets of empty bar Romanian deadlifts + rows (10 reps each)
• Main Lift: Deadlift:
• Work sets (after warm-up sets): 5 sets (225x3, 245x3,3, 255x3,260x3)
• Optional Top Single: Hit a crisp single at ~90% (285x1)
• Accessory Work:
1. Pause Deadlifts (just off the floor): 3 x 3 @ ~70% (225 x3,3,3)
2. Barbell or Dumbbell Romanian Deadlifts: 3 x 8-10 (135x10,10,10)
3. Straight Bar or Dumbbell Rows: 3 x 8-12 (135x8,8,8)
4. Bulgarian Split Squats: 2-3 x 8 per leg (use dumbbells if possible) (10lb x10, 25lbx8,8)
5. Hanging Leg Raises or Cable Crunches: 3 x 10-15 (3x15)
6. Side Planks: 2 x 30-60 seconds per side
• Post-Workout Recovery:
• Sauna (10-15 min)
• Cold shower
• Optional incline treadmill walk (0.5-1 mile)

5/7 - Upper Body and Core Workout

• Overhead DB Press: 4 sets (20x10,30x10,10,10)
• Pull Ups Pronated: 13, 7, 2, 5, 5 neutral 5, 5, 5, 4
• Incline DB Press: 50lb x 20, 55x12, 8, 8
• Cable Lateral Raises: 4 sets 12-15 reps (15, 10, 10, 10)
• Dips: 3 sets to failure (17, 16, 9)
• Rope Triceps Pushdowns: 12-15 reps (35x12,12,12(2 ugly),4 30x8)
• Core Superset (3 rounds):
• Hanging Leg Raises x (15, 10, 10)
• Side Planks x 30 sec each side (30, 30)
• Cable Crunch or Weighted Decline Sit-ups x 12 (62lb)

5/8 - Legs and Core Workout

• Legs:
• 4 sets 8-12
• Pull Ups Supinated: (10, 10, 5, 5, 5, neutral 5, 5,
• Squat: 135x10, 185x10, 225x10, 10, 10
• Lunges (25 plates x 8, 8, 8, 9)
• Hammy Curls: (100x10, 10, 10, 6)
• Leg Press: (6 platesx10, 10, 10, 8)
• Core Circuit:
• Hanging Leg Raise
• Side Plank: 30 sec each side
• Cable Sit-up or Lying Down Leg Raises: (15x30secx30sec, 8x30xlying down leg raises, 10x30secx30sec, lying down leg raises)
• Stretch:
• 10 min
• Sauna:
• 15 min
• Cold Shower:

5/9 - Upper Body and Core Workout

• Warmup:
• Body rotations, jump rope, arm circles,
• Cleans:
• Bar warm up: 135x5, 5, 5, (155x4, 175 x 1)
• Standing Push Press:
• 135x7, 5, 6
• Seated Press Dumbbells:
• 35x12, 45x10, 10
• Hanging Leg Raises:
• From dead hang, get your ass up in the air, BEND YOUR FUCKING SPINE up (10, 9, 8)
• Side Planks:
• 30 sec each side
• Planks:
• 1 min
• Drink Water and Pretend You Are Done:
• 2.5 mi Run:

5/10 - Boxing and Core Workout

• Warm-up:
• Body twists, jump rope (10 min warm-up)
• 3 rounds: 2 minutes jump rope, then body twists
• Boxing:
• 3 rounds heavy bag work
• Pull-ups:
• Pronated: 10, 10, 7, 5, 5 neutral: 3, supinated: 6, 5
• Bent Over Rows:
• Supinated: 135x10, 10,
• Pronated: 8, 8, 8
• Lat Pull Down Cable Pronated:
• 160x3, 130x7, 7, 7
• Seated Cable Row:
• 100 x 8, 10, 9
• Abs:
• Dead hang leg raises: Get your ass up, curl spine, engage it all (10, 5, 5)
• Lateral plank: 30 sec left/right/left/right
• Flat plank: 1 min
• Leg raises: 15, 15, 15
• Drink Water and Pretend It's Over:
• 2.5 mi Run + 0.5 Walk Uphill (4-5 incline):
• Don't be afraid, it's only death
• June 1st - Jorge's Birthday:

5/11 - Recovery Slightly Active Workout

• 10 Dips:
• Body Twist:
• 10 Neutral Pull-ups:
• Body Twist:
• 7 Dead Hang Leg Raises (Arms Bent at 45):
• 10, 15, Backbend Rev Sit-ups:
• 3 x 10 Side Bend with 45 Plate:
• Hip Abduction:
• 100x 10, 10, 10,
• Trying hard to make eye contact with someone (no takers felt real nice)
• 10 Dips:
• 10 Dead Hang Leg Raises (Arms Bent at 45):
• 10 Dips:
• 10 Dead Hang Leg Raises (Arms Bent at 45):
• Side Planks:
• 30 sec, 3 rounds left/right
• 1.2 mi Run + 1 mi Uphill Walk:
• Sauna:

5/13 - Chest Workout (Beg for Mercy, Mercy Will Never Come)

• Pull-ups:
• Pronated: 10, 10, 10, 5, 5
• Neutral: 6, 4
• Incline Bench Dumbbells:
• 55x12, 60 x 12, 65x10, 70x4
• Flat Bench Hypertrophy Reps:
• 135x7, 8, 8, 6
• Pec Flys (Mind-Muscle Connection, Progressive Overload):
• 100x 10, 115x10, 120x10, 125x 10,
• Whisper: Slow focused reps
• Tricep Pull-down (Mind-Muscle Connection, Progressive Overload):
• 32.5x12, 37.5 x 10, 42.5 x 9, 47.5x6
• Dead Hang Leg Raises (Arms Bent at 45, Knees to Elbow):
• 10, 8, 8
• Run:
• 1.75 mi
• Walk:
• 5 incline, 0.45 mi
• Sauna:
• 15 min
• Cold Shower:

5/14 - Legs Workout

• Stretch/Warm-up:
• Hip flexors, shoulders, body rotations
• Legs 4 Sets x 8-12 Reps:
• Squat: 135x10, 225x10, 10, 10, 10
• Leg Press: 6 plates x 10, 8 plates x 10, 10, 10 plates x 6
• Lunges: 135 on the rack x 10, 8, 8, 6
• Hammy Curls: 100x10, 10, 10, 8
• Hanging Leg Raise (Arms Bent at 45, Knees to Elbows): 8, 8, 8, 8
• Walk:
• 1.7 mi, 180 kcal
• Stretch (10 min):
• Sauna (15 min):
• Cold Shower:

5/15 - Aesthetic Focus / Recovery Workout

• Pull-ups:
• (Feel Spine Decompression)
• Pronated: 10, 8, 2, 7, 3, 5, 5, 5, 3.1, 1
• Flat Bench:
• 135 x 10, 10, 8,
• Cable Curl:
• 30x 7, 7, 6
• Shoulder Front Lat Raises (Between Curl Sets):
• 25 plate x10, 45x9, 7
• Hanging Leg Raise:
• 10, 8, 8
• Dips (Between Leg Raises):
• 10, 10, 10
• Run:
• .25 mi
• Cold Shower:

5/16 - Shoulder Athletic Workout

• Warm-up:
• Body rotations, jumping jacks, arm circles
• Cleans:
• Bar Warm-up: 135x5, 5, 5, (I Understand Now) 155x5 (+1 Improvement), 175 x 1
• Standing Push Press:
• 135x7, 7 (+2 Improvement), 6 (+1 Improvement)
• (Butter Zone? Was Tough)
• Seated Press Dumbbells:
• 45x10, 9, 8
• Hanging Leg Raises:
• 8 straight bar (Dumb Crossfit Way), 8, 8, 8
• My Way: 8
• Side Planks:
• 30 sec each side 2x, Don't Be a Pussy
• Drink Water:
• Stretch:
• Sauna:

5/17 - Recovery Workout

• Morning Walk:
• 45 min
• Bike Ride:
• 5.6 mi
• Food:
• Green Tea
• 3 Eggs, Turkey Bacon, 2 Slices of Toast
• Protein Shake: 1/4 cup Greek Yogurt, Chia Seeds, Cinnamon Powder, 2 Scoops Protein, 1/4 Cup 2% Milk
• 2 Cups Spaghetti and Meatsauce
• 11 oz Coconut Water
• Apple
• 1 Liter Water

5/19 - Deadlift Day (Posterior Chain Focus + Core)

• Warm-up (10-15 min):
• Hip flexor and hamstring dynamic stretch
• Cat-cow, bird dogs, glute activation (glute bridge holds or band walks)
• 2 sets of empty bar Romanian deadlifts + rows (10 reps each)
• Main Lift: Deadlift
• Work sets (after warm-up sets):
• 5 sets: 225x3, 245x3, 265x3, 285x3, 295x3
• Optional Top Single: Hit a crisp single at ~90% (305x1)
• Accessory Work:
• Pause Deadlifts (just off the floor): 3 x 3 @ ~70%
• (225 x 3, 3, 3)
• Barbell or Dumbbell Romanian Deadlifts: 3 x 8-10
• (185x8, 8, 8)
• Straight Bar or Dumbbell Rows: 3 x 8-12
• (135 x 10, 10, 10)
• Bulgarian Split Squats: 2-3 x 8 per leg (use dumbbells if possible)
• (25lbx 10,)
• Hanging Leg Raises or Cable:
• 3 sets x 8
• Ab Crunch Machine: 3 sets x 100lb x 10, 10, 10
• Side Planks: 2 x 30-60 seconds per side
• Post-Workout Recovery:
• Stretching: 10-15 min
• Sauna: (10-15 min)
• Cold Shower:

5/21 - Chest Workout (You Will Beg for Mercy, and It Will Never Come)

• Pull-ups:
• Pronated: 10, 8, 2, 7, 3, 7, 3, 7, 3
• Incline Bench (4 sets, 1 rep max - optional):
• 135x12, 155x8, 165x5, 175x3, 185x1 (Felt Light)
• Flat Bench Hypertrophy Reps:
• 135x12, 10, 7, 8 (Gotta Take Rest)
• Pec Flys - Mind-Muscle Connection, Progressive Overload:
• 100x10, 115x10, 130x10, 140x8 (Heavier = Less Focused Reps)
• Tricep Pull-down - Mind-Muscle Connection, Progressive Overload:
• 35x10, 42.5x10, 50x10 (2 Ugly), 5 (Ugly)
• Dead Hang Leg Raises - 45 Deg Arms, Knees to Elbows:
• 8, 8, 8
• Run:
• 1.7 mi
• Stretch (10 min):
• Sauna (15 min):
• Cold Shower:

5/22 - Legs Workout

• 4 Sets x 8-12 Reps:
• Squat (Smith Machine): 135x10, 185x10, 225x10, 10, 10
• Lunges (45 plate Smith Machine): 8, 8, 8, 8
• Hammy Curls: 100x10, 10, 10, 10
• Leg Press:
• (8 plates total x 10, 10 plates total x 8, 8, 6)
• Run:
• 2.3 mi
• Stretch (10 min):
• Sauna (15 min):
• Cold Shower:

5/23 - Cleans

• Pull-ups:
• 30 Pronated
• 20 Neutral
• Hip Abductors:
• 130 x 10, 10, 10
• Calf Raises:
• 180 x 25
• 155 x 20
• 15
• Run:
• 1 mi
• Stretch (10 min):
• Sauna (15 min):

5/24 - Rest Day

• Walk Only:

5/25 - Cleans

• Warm-up:
• Stretch, Movement, Etc.
• Cleans:
• 135x5, 5, 5, 155x4, 175 x 3
• Standing Push Press:
• 135x7, 7, 6
• Seated Press (Dumbbells):
• 45 x 12, 12, 12
• Hanging Leg Raises (Arms 45, Knees to Elbows):
• 8, 8, 8
• Side Planks:
• 30 sec per side
• Run (15 min at 4 incline):
• Stretching

5/28 - Chest Workout

• Pull-ups:
• Pronated: 15, 10, 8, 5, 5, 5, 4
• Incline Bench (4 sets, 1 rep max - optional):
• 135x12, 155x9, 175x4, 175x4, 185x3
• Flat Bench Hypertrophy Reps:
• 135x 12, 12, 10, 8
• Pec Flys - Mind-Muscle Connection, Progressive Overload:
• 100x 10, 115x10, 130x10, 140x7
• Tricep Pull-down - Mind-Muscle Connection, Progressive Overload:
• 32 x 10, 37 x 10, 42 x 10, 47.5 x 9
• Dead Hang Leg Raises - 45 Deg Arms, Knees to Elbows:
• 8, 8, 8
• Run (7:26 am):
• 1.1 mi
• Stretch (7:41 am):
• 10 min
• Sauna (7:51 am):
• 15 min
• Cold Shower (8:10 am):

5/29 - Deadlift Day (Posterior Chain Focus + Core)

• Warm-up (10-15 min):
• Hip flexor and hamstring dynamic stretch
• Cat-cow, bird dogs, glute activation (glute bridge holds or band walks)
• 2 sets of empty bar Romanian deadlifts + rows (10 reps each)
• Main Lift: Deadlift
• Work sets (after warm-up sets):
• 5 sets: 225x3, 245x3, 265x3, 285x3, 305x3
• Optional Top Single: Hit a crisp single at ~90% (315x1)
• If yes, 275x5 controlled
• Accessory Work:
• Pause Deadlifts (just off the floor): 3 x 3 @ ~70%
• (225 x 3, 3, 3)
• Barbell or Dumbbell Romanian Deadlifts: 3 x 8-10
• (225x8, 8, 8)
• Straight Bar or Dumbbell Rows: 3 x 8-12
• (135 x 10, 10, 10)
• Bulgarian Split Squats: 2-3 x 8 per leg (use dumbbells if possible)
• (25lbx 10, 10,)
• Hanging Leg Raises or Cable:
• 4 x 8
• Standing Side Ab Pull (45 plate): 4 x 10
• Leg Raises Lying Down: 20, 20, 20
• Post-Workout Recovery:
• Stretching: 10-15 min
• Sauna: (10-15 min)
• Cold Shower:

6/1 - Legs

• Pull-ups:
• 10, 10, 10, 10, 10, 10, 10
• Legs (4 sets of 8-12):
• Squat: 135x10, 185x10, 225x10, 10, 10
• Lunges: (135 bar x 8, 8, 8, 8)
• Hammy Curls:
• 100x10, 10, 10, 9
• Leg Press:
• 8 plates total x 10, 10, 10, 10
• Run (2.3 mi):
• 28 min stay orange
• Stretch:
• 10 min
• Sauna (15 min) @ 165 F:
• Cold Shower:

6/3 - Chest

• Pull-ups:
• Pronated: 10, 10, 10, 10, 9+1,
• Incline Bench (4 sets, 1 rep max - optional):
• 135x12, 155x10, 165x6, 175x4, 185x3
• Flat Bench Hypertrophy Reps:
• 135x 12, 11, 9, 8
• Pec Flys - Mind-Muscle Connection, Progressive Overload:
• 100x 10, 115x10, 130x10, 140x7
• Tricep Pull-down - Mind-Muscle Connection, Progressive Overload:
• 30 x 10, 37 x 10, 42.5x 10, 50 x 9, 57.5x5
• Dead Hang Leg Raises - 45 Deg Arms, Knees to Elbows:
• 10, 10, 10,
• Normie Leg Raises:
• (10, 10, 15)
• Laying Down Leg Raises:
• (20, 20, 10)
• Laying Down Sideways Knee Throws for Obliques:
• (10, 10, 10)
• Stretch (10 min):
• Sauna (15 min):
• Cold Shower:

6/4 - Cleans

• Warm-up:
• Stretch, movement etc.
• Cleans:
• 135x5, 5, 5, 155x5, 175 x 5
• Standing Push Press:
• 135x8, 7, 6
• Seated Press (Dumbbells):
• 45x 12, 12, 12
• Lat Raise Machine:
• 40x10, 20, 22
• Supinated Lat Pull:
• 100x10, 130x10, 160x10, 175 x 7
• Run:
• Hanging leg raises (arms 45 knee to elbow)
• Side planks: 30 sec per side
• 15 min walk at 4 incline
• Stretching:

6/1 - Legs (Repeat)

• Legs (4 sets of 8-12):
• Squat: 135x10, 185x10, 225x10, 245x10, 265x10)
• Lunges: (135 bar x 10, 10, 10, 10)
• Pull-ups:
• 10
• Hack Squat Close Stance (Outer Quad Focus):
• 2x45 x 10, 4x45 x 10, 10, 10
• Pull-ups:
• 10, 10 pull ups
• Hammy Curls:
• 100x10, 10, 10, 10
• Pull-ups:
• 10
• Leg Extensions:
• 165 x 10, 185 x 10, 205x10, 225x 10
• Run (1 mi):
• Stretch:
• 10 min

6/8 - Deadlift Day (Posterior Chain Focus + Core)

• Warm-up (10–15 min):
• Hip flexor and hamstring dynamic stretch
• Cat-cow, bird dogs, glute activation (glute bridge holds or band walks)
• 2 sets of empty bar Romanian deadlifts + rows (10 reps each)
• Main Lift: Deadlift
• Work sets (after warm-up sets): 5 sets naked (225x3, 225x3, 245x3, 265x3, 285x3) - backed off a bit due to recent spine pain
• Optional Top Single:
• Hit a crisp single at ~90% (315x1)
• If yes: 275x5 controlled (omitted)
• Accessory Work:
• Pause Deadlifts (just off the floor): 3 x 3 @ ~70% (225 x 3, 3, 3)
• Barbell or Dumbbell Romanian Deadlifts: 3 x 8–10 (225x6, 8, 8)
• Straight Bar or Dumbbell Rows: 3 x 8–12 (135 x 10, 155x 10, 165x 8)
• Bulgarian Split Squats: 2–3 x 8 per leg (use dumbbells if possible) (45lb x3x8)
• 10 supinated pull-ups
• Hanging Leg Raises or Cable: 4 x 10
• Standing Side Ab Pull: 45 plate 4x10
• Leg Raises Lying Down: 20, 20, 20
• Post-Workout Recovery:
• Stretching: 10–15 min
• Sauna: 10–15 min
• Cold Shower

6/9 - Chest

• Pull-ups:
• 635 am: Pronated 10, 10, 10, 10, 10
• Incline Bench Dumbbells (4 sets, 1 rep max - optional):
• 55 x 10, 60x 10, 65 x 10, 70x 10, 80 x 5 (optional set)
• Flat Bench Hypertrophy Reps:
• 135x 12, 11, 10, 7
• Pec Flys - Mind-Muscle Connection, Progressive Overload:
• 100x 12, 115x 15, 130x11, 145x8
• Tricep Pull-down - Mind-Muscle Connection, Progressive Overload:
• 32.5x 15, 37.5 x 15, 42.5x 12, 47.5x8, 2 close grip, 52.5x5, 3 close grip
• Run (1.7 mi):
• End: 745 am
• Dead Hang Leg Raises - 45 Deg Arms, Knees to Elbows:
• 10, 10, 10, 10
• Normie Leg Raises:
• (15, 15, 15)
• Laying Down Leg Raises:
• (20, 20, 15)
• Side Leg Raises:
• (10, 10, 20)
• Stretching (10 min):
• Sauna (15 min):
• Cold Shower:

6/11 - Cleans

• Warm-up (5 pm start):
• Stretch, movement etc.
• Cleans:
• 135x5, 5, 5, 155x5, 175 x 4
• Standing Push Press:
• 135x8, 7, 6
• Seated Press (Dumbbells):
• 45x 8, 9, 8
• Lat Raise Machine:
• 40x12, 15, 15
• Pull-ups:
• 19+1, 10, 10, 10
• Normie Leg Raises:
• (15, 15, 15)
• Lay Down Leg Raises:
• (20, 20)
• Stretching:

6/13 - Legs

Warm-up:

• Hip Thrust
• Bird Dogs
• Cat Cows
• Twists

Squats (4 sets 8-12, 90sec rest):

• 135x10
• 185x10
• 225x10
• 245x10
• 265x10

Lunges (4 sets 8-12, 90sec rest):

• 135 bar x 10, 10, 10, 10
• (155x 10, 10, 10)

Legpress Close Stance (4 sets 8-12, 90sec rest) - Outer Quad Focus:

• 6x45 x10, 8x45 x 10, 10,10

Hammy Curls (4 sets 8-12, 90sec rest):

• (100x10, 10, 10, 10)

Leg Extensions (4 sets 8-12, 90sec rest) - Drop for Isolation:

• 165 x 10, 130 x 10, 10,10

Run (1.7 mi):

Stretching (10 min):

5/15

4 mi Run in 40 min:

6/16 - Bench Press

Pull-ups 5pm:

• Pronated: 10, 10, 10,
• Neutral: 10,
• Supinated: 10,

Incline Bench Dumbbells (4 sets, 1 rep max - optional):

• 135 x 10, 155x 10, 165 x 8, 175x 4,
• (185 x 3) (optional set)

Drop Set Incline Bench Hypertrophy Reps:

• 135x 12, 10, 9, 7

Pec Flys - Mind-Muscle Connection, Progressive Overload:

• 100x 12, 115x 15, 130x12, 145x10

Tricep Pull-down - Mind-Muscle Connection, Progressive Overload:

• 30x 15, 42.5x 12, 3 closegrip, 50x6 ,57.5x3

Dead Hang Leg Raises - 45 Deg Arms Knees to Elbows:

• 8, 10 (toes to bar knees bent), 8, 10

End: 620 am

Run (1.7 mi):

Stretching (10 min):

Sauna (15 min):

Cold Shower:

6/17

Run 3 miles 6 am:

Session 2 - Shoulders (5 pm)

Warm-up (5 pm start):

• Stretch, movement etc.
• 50 bar warm up x 10

Chest Press (Barbell):

• 95x10, 105 x10, x10, 115 x 5, 125 x 2

Drop Set Over Front and Back @95:

• 8, 10, 8, 7

Lat Raises (Dumbbells):

• 20lbx10, 15, 15, 15

Arnold Press:

• 30x11, 10, 10

Rear Delt Flys (Dumbbell or Machine):

• 20lb x 10, 12.5 lb x 15, 16 lb

Shrugs (Dumbbells) - 4 sets:

• 80s 12, 15, 15, 12

Face Pulls (30lb) - 4 sets (waste of time):

• 30x15, 12, 10

Pull-ups:

• Neutral: 10, 10,
• Pronated: 10, 10
• Neutral: 10

Stretching:

6/19 - Legs

Warm-up:

• Hip Thrust
• Bird Dogs
• Cat Cows
• Twists

Squats (4 sets 8-12, 90sec rest):

• 135x10
• 185x10
• 225x10
• 245x10
• 265x10

Lunges (4 sets 8-12, 90sec rest):

• 135 bar x 10,
• (155x 10, 10, 10)

Legpress Close Stance (4 sets 8-12, 90sec rest) - Outer Quad Focus:

• 8x45 x 10,
• 10, 10, 10

Hammy Curls (4 sets 8-12, 90sec rest):

• (100x10, 10, 10, 10)

Leg Extensions (4 sets 8-12, 90sec rest) - Drop for Isolation:

• 130 x 10,
• 10, 10, 10

Leg Raises (Lying Down):

• 20, 20, 20

Run (1.7 mi):

Stretching (10 min):

6/20 - Beach Swim and Run

6/21 - Deadlift Day (Posterior Chain Focus + Core)

Warm-up (10-15 min)

• Hip flexor and hamstring dynamic stretch
• Cat-cow, bird dogs, glute activation (glute bridge holds or band walks)
• 2 sets of empty bar Romanian deadlifts + rows (10 reps each)

Main Lift: Deadlift

Work sets (after warm-up sets):

• 5 sets (225x3, 245x3, 265x3, 285x3, 305x3)
• Optional Top Single: Hit a crisp single at ~90% (315x1), if yes 275x5 controlled

Accessory Work

• Pause Deadlifts (just off the floor): 3 x 3 @ ~70% (225 x 8,8,8)
• Barbell or Dumbbell Romanian Deadlifts: 3 x 8-10 (225x8,8,8) (omitted)
• Straight Bar or Dumbbell Rows: 3 x 8-12 (135 x 10,10, 10)
• Bulgarian Split Squats: 2-3 x 8 per leg (use dumbbells if possible) (25lbx 10, 10,)
• Hanging Leg Raises or Cable: 4 x 10
• Standing Side Ab Pull: 45 plate 6x10
• Leg Raises: 20, 20, 20

Post-Workout Recovery

• Stretching: 10-15 min
• Sauna: 10-15 min (omitted)
• Cold Shower

6/22 - Off

6/23 - Bench Day

Pull-ups: 630 am

• Pronated: 10, 10, 10, 10, 7, 3

Incline Bench Dumbbells

• 4 sets, 1 rep max (optional)
• 135 x 10, 155x10, 165 x 5, 175x 4,
• (185 x 3) (if yes optional set)

Drop Sets Incline Bench Hypertrophy Reps

• 135x 10, 10, 8, 7

Pec Flys - Mind-Muscle Connection, Progressive Overload

• 115x 12, 120x 12, 130x12, 145x10

Tricep Pull-down - Mind-Muscle Connection, Progressive Overload

• 32.5x 15, 37.5 x 15, 42.5x 13, 47.5x8

Dead Hang Leg Raises - 45 Deg Arms Knees to Elbows

• 10, 10, 10 (total 30)

End: 740 am

Run: 4 mi at noon session

Stretching: 10 min

6/24 - Shoulders Athletic Work

Warm-up

• Body rotations, jumping jacks, arm circles

Seated Dumbbell Press

• 45x12, 50x 12, 52.5 x 11, 9

Standing Push Press (Front Back Head Movement)

• 95 x 6, 5, fwd only 7, 7

Seated Arnold Press Dumbbells

• 30x 10, 10, 10, 10

Shoulder Fly Bent Over

• 15 x 10, 15, 12, 12

Lat Raise Machine

• 40 x 10, 10, 10,

Normie Leg Raises

• 8 straight bar (dumb crossfit way), 8, 8, 8 my way
• Slay down leg raise: 30 sec each side 2x (don't be a pussy)

Drink Water

Stretching

Sauna

6/25 - Deadlift Day (Posterior Chain Focus + Core)

Warm-up (10-15 min)

• Hip flexor and hamstring dynamic stretch
• Cat-cow, bird dogs, glute activation (glute bridge holds or band walks)
• Sets of empty bar Romanian deadlifts + rows (10 reps each)

Main Lift: Deadlift

Warm-up: 135 x5

Work sets (after warm-up sets):

• 5 sets (225x3, 245x3, 265x3, 285x3, 305x3)
• Optional Top Single: Hit a crisp single at ~90% (315x1), if yes 275x5 controlled

Accessory Work

• Pause Deadlifts (just off the floor): 3 x 3 @ ~70% (225 x 8,8,8)
• Barbell or Dumbbell Romanian Deadlifts: 3 x 8-10 (225x8,8,8)
• Straight Bar or Dumbbell Rows: 3 x 8-12 (135 x 10,10, 10)
• Bulgarian Split Squats: (25lbx 10, 10, 10)
• Lay down Leg Raises or Cable: 20,
• Standing Side Ab Pull: 45 plate 3 sets x10
• Leg Raises: 20, 20,
• Normie Leg Raise: 20, 20

Post-Workout Recovery

• Stretching: 10-15 min
• Sauna: 10-15 min (omitted)
• Cold Shower

6/28 - Legs

Legs: 4 sets 8-12, 90sec rest

Warm-up: hip thrust, bird dogs, cat cows, twists

Squats:

• 135x10, 185x10, 225x10, 245x10, 265x10)

Lunges:

• (135 bar x 10,10,10,10)

Legpress Close Stance (outer quad focus):

• 8x45 x 10, 10,10,10

Hammy Curls:

• (100x10, 10, 10, 10)

Leg Extensions:

• 130 (drop for isolation, this is not a dynamic compound movement !!!!!) x 10, 10,10,10

Leg Raises lying down

• 20,20,20

Run: 1 mi

Stretching: 10 min

6/29 (Active Rest)- Run 3.2 mi 10 min pace