Saturday, 1-Feb 2025
Heavy Lower
Weighout: 206.5lbs, Time: 1625 (01:06)

1. Pull-up (belt), dead hang: 35lbs x9,8,7,6+1+1 superset w/ Cossack Squat: 45x3x10/10 @2min
2. Deadlift 405,495,585x1, 615x1 @10, paused: 495x2 @8,8,8.5 @2-3min
3. Leg Press 600 2x10 @2min
4. Standing hip Raise 10lbs 2x20R/0L
5. Lying hip raise 10lbs 2x12R/0L
6. Farmer walk 30lbs vest +45lbs/hand w/Fat Gripz x0.25mi @30sec rest: x6 legs


Sunday, 2-Feb 2025
Time: 0715 (00:29:30); 27*F

Zone 2 Jog: 3.02mi


Monday, 03-Feb 2025
Medium Upper - 0520 (00:53)

1. 30* DB Bench 4x8-12 1-2RIR: 100x12 @9.5, 90x10 @8,9,10 @2min
2. Paused Dip 45,90x1, 120x10, 110x10,9 @120sec
3. 1-Arm DB OH TE 4x10-15: 32.5x15, 45x15,15 superset w/ 1-Arm DB Preacher Curl 4x10-15: 32.5x13,13,13 @30-45sec b/t movements
4. BTB Cable Lateral Raise 23x15,15,9+3+2,8+3+2 @90sec


Tuesday, 04-Feb 2025
Medium Lower , 1835 (00:50)

1. 3-way Hip circle Abduction 1x10 each, BB warmup
2. RDL 135x15 225x4, 315x3, 405x2, 455.495x1, 425x8 @7.5,8, 7@8.5 @2.5-3 min
3. BB Row 225x10,10,8,8 @2-3min
4. Leg Extension 90/leg x15, 115x12,10,10, 120sec b/t rounds
5. Standing hip Raise 15lbs 2x18R/0L
6. Lying hip raise 15lbs x12,10R/0L


Wednesday, 05-Feb 2025
Time: 0520 (00:35); 26*F

Zone-2 Jog 3.06mi 00:31:10


Thursday, 6-Feb 2025
Heavy Upper: 530 (00:54)

1. 30* Bench, Paused (sleeves, pinkies on rings) 4x6-10: 45x10, 135x5, 185x4, 205x3, 225x2, 245x1 @7.5; 225x6 @7.5,7.5,7 @2-3min
2. 65* Seated DB OHP, paused (sleeves) 85x10@9/9.5, 75x11 @9, 10@9 @2min
3. 0* DB Fly 55x3x16, superset w/ Lying Cable Facepull 36x13,13,7+3+3 @60sec b/t movements
4. Rope Triceps Pressdown 78x15,10+5,10+5 superset w/ 45* DB Hammer Curl 45x13,10+3,7+3+3 @30-45sec b/t movements


Friday, 7-Feb 2025
Heavy Lower, YMCA
Time: 1205 (01:05)

1. RDL 135x3, 225x2, 315,405x1, Deadlift 495,545x1 @8, paused: 495x3 @7.5,8, @2-3min
2. Pull-up (belt), dead hang: BW x10,10,10,7+3 superset w/ Cossack Squat: 45x3x11/11 @1-1.5min b/t movements
3. Leg Press 450x8, 540x6, 600x3x8 @2min
4. Standing hip Raise 15lbs 2x20R/0L
5. Lying hip raise 15lbs 3x8R/0L
6. Farmer walk 30lbs vest +45lbs/hand w/Fat Gripz x0.25mi @30sec rest: x6 legs


Saturday, 8-Feb 2025
Time: 7:40 (31:31)
Distance run 3.07mi


Sunday, 09-Feb 2025
Medium Upper - 1515 (00:55)
YMCA

1. 30* DB Bench, Paused: 45x10, 65x8, 85x6, 105x12 @9.5, 95x10 @9, 7@9.5, 85x8 @9.5 @2min
2. Paused Dip 45,90x1, 135x10, 115x10,6+2 @120sec
3. BTB Cable Lateral Raise 22.5x15,15,12+3,8+3+2 @90sec
4. OH Rope TE 77.5x15, 82.5x12,12 superset w/ Lying Cable Curl 57.5x15, 62.5x15, 67.5x12,9+3 @60-90sec b/t movements


Monday, 10-Feb 2025
Medium Lower , 1805 (00:45)

1. RDL 135x15 225x4, 315x3, 405x2, 435x5 @8.5* @2.5-3 min
2. 45* Prone DB Row 85x10,10,10,10 @ 2min
3. DB Split Squat (Bottom 2/3 ROM) 85lbs per hand 3x13/13 @30sec b/t sides, 90-120sec b/t rounds
4. Standing hip Raise 15lbsx15,15,14R/0L
5. Lying hip raise 15lbs 3x9R/0L
Notes: left lat tightness - didn’t want to pull it.


Thursday, 13-Feb 2025
Heavy Upper: 530 (00:55)

1. 30* Bench, Paused (sleeves, pinkies on rings): 45x10, 135x5, 185x4, 205x3, 225x2, 255x1 @8; 225x7 @7.5,8,9 @2-2.5min
2. 65* Seated DB OHP, paused (sleeves) 85x10@9.5, 75x11 @9, Myo: 8+3 @2min
3. 0* DB Fly 55x3x17, superset w/ Lying Cable Facepull 36x3x12@60sec b/t movements
4. Rope Triceps Pressdown 79x15,15,15 superset w/ 45* DB Hammer Curl 45x13,13,8+3+2 @30-45sec b/t movements


Friday, 14-Feb 2025
Heavy Lower, YMCA
Time: 1435 (00:57)

1. RDL 135x3, 225x2, 315,405x1, Deadlift 495,545x1 @8, paused: 495x3 @7.5,8, RDL 315x8,8,8 @2-3min
2. Leg Press 450x8, 540x6, 600x3x9 @2min
3. Pull-up (belt), dead hang: BW x10,10,10,7+3 dead stop pull-down 145 4x10 superset w/ Cossack Squat: 45x5x10/10@1-1.5min b/t movements
4. Standing hip Raise 18lbs 3x16R/0L
5. Lying hip raise 18lbs 3x8R/0L
6. Farmer walk 30lbs vest +45lbs/hand w/Fat Gripz x0.25mi @30sec rest: x6 legs
Notes: left lat still sore. backed off on stress to allow for recovery.