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Back / biceps

by ryanrj

Latest workouts

View latest workouts
Upper body
January 3rd, 2017
Lower body wednesday
December 28th, 2016
Upper body
December 30th, 2016
Circuit (strongman)
December 31st, 2016
Upper body
January 2nd, 2017
Lower body squat
January 3rd, 2017
Upper body
January 5th, 2017
Lower body pull
January 6th, 2017
Upper body
January 9th, 2017
Arms
January 10th, 2017
Lower body push
January 11th, 2017
Upper body
January 13th, 2017
Circuit (strongman)
January 15th, 2017
Upper body
January 16th, 2017
Battle rope intervals before bjj
January 17th, 2017
Upper body
January 19th, 2017
Lower Body
January 20th, 2017
Upper body 👍🏻😍
January 23rd, 2017
Lower Body
January 25th, 2017
Upper body (arms)
January 28th, 2017
Upper body
January 30th, 2017
Lower Body
February 1st, 2017
Upper body
February 3rd, 2017
Upper body
February 7th, 2017
Upper body
February 10th, 2017
Lower Body
February 11th, 2017
Push (chest/ Shoulders/ triceps) ***
February 13th, 2017
Circuit (Deadlifts/snatch/ death by)
February 15th, 2017
Pull (back/biceps)
February 16th, 2017
Curcuits (goblet/swing emom)
February 18th, 2017
Push (chest/ Shoulders/ triceps)
February 20th, 2017
Lower body (deadlift/ sled circuit )
February 23rd, 2017
Pull (back/biceps)
February 24th, 2017
Push (chest/ Shoulders/ triceps)
February 26th, 2017
Lower Body (light) 👍🏻🔥
February 28th, 2017
Pull (back/biceps) 🔥traps
March 3rd, 2017
Circuit (death by)
March 4th, 2017
Push (chest/ Shoulders/ triceps)
March 6th, 2017
Circuit (prowler)
March 7th, 2017
Pull (back/biceps)
March 9th, 2017
Lower Body
March 10th, 2017
Push (chest/ Shoulders/ triceps)
March 13th, 2017
Pull (back/biceps)
March 15th, 2017
Push (chest/ Shoulders/ triceps)
March 21st, 2017
Lower Body
March 22nd, 2017
Pull (back/biceps)
March 23rd, 2017
Conditioning barbell complex
March 26th, 2017
Conditioning
March 26th, 2017
Push (chest/ Shoulders/ triceps)
March 27th, 2017
Pull (back/biceps) 🔥biceps
March 30th, 2017
Lower body
March 31st, 2017
Arms
April 2nd, 2017
Upper body (chest, shoulders)
April 4th, 2017
Upper body (back/traps)
April 5th, 2017
Legs / conditioning
April 6th, 2017
Arms
April 7th, 2017
Upper body (chest, shoulders)
April 9th, 2017
Circuit (strongman)
April 10th, 2017
Upper body (back/traps)
April 11th, 2017
Arms
April 13th, 2017
Upper body (chest, shoulders)
April 16th, 2017
Upper body (back/traps)
April 24th, 2017
Upper body (chest, shoulders)
April 25th, 2017
Legs
April 27th, 2017
Arms
April 28th, 2017
Arms
April 30th, 2017
Upper body (chest, shoulders)
May 1st, 2017
Upper body (back/traps)
May 2nd, 2017
Circuit (strongman)
May 4th, 2017
Legs
May 4th, 2017
Arms
May 5th, 2017
Legs
May 6th, 2017
Chest/ shoulders
May 8th, 2017
Circuit (strongman)
May 16th, 2017
Upper body (back/traps)
May 10th, 2017
Arms
May 11th, 2017
GVT Legs
May 12th, 2017
Circuit (strongman)
May 16th, 2017
GVT Chest/back
May 16th, 2017
GVT Legs
May 17th, 2017
GVT Arms
May 19th, 2017
Weight circuit
May 22nd, 2017
GVT Chest/back
May 22nd, 2017
GVT Legs
May 24th, 2017
GVT Arms
May 24th, 2017
Deadlift / farmers walk
May 26th, 2017
GVT Chest/back
May 28th, 2017
GVT Legs
May 30th, 2017
GVT Arms
June 1st, 2017
Circuit (strongman)
June 3rd, 2017
Bench press
June 3rd, 2017
GVT Chest/back
June 6th, 2017
Circuit (strongman)
June 8th, 2017
GVT Arms
June 9th, 2017
Squats/ circuit
June 12th, 2017
Gainzville upper body
June 12th, 2017
GVT Arms
June 15th, 2017
Home BW legs
June 18th, 2017
Max test (upper bench)
June 19th, 2017
HIIT
June 20th, 2017
Max test lower
June 21st, 2017
Max test (upper chinup)
June 22nd, 2017
Circuit (7-7-7)
June 23rd, 2017
Upper 3rm (ME)
June 26th, 2017
Lower (ME) 5rm
June 28th, 2017
Upper (dynamic)
June 30th, 2017
Upper (ME) floor press
July 3rd, 2017
Lower (ME) barbell deadlift and strongman circuit
July 5th, 2017
Upper (reps) 5+ and strongman circuit
July 6th, 2017
Upper bench press (4x4 @ 82%)
July 12th, 2017
Full body (dan john)
July 14th, 2017
Full body (home KB)
July 17th, 2017
Bench/ dead (3x3 @ 80%)
July 17th, 2017
Full body (3x3 @ 92%)
July 19th, 2017
Circuit
July 21st, 2017
Floor press (5-3-2 @ 90%)
July 21st, 2017
Deadlift / push press/ bench press (3x3 @90%) (3x5 @ 80%)
July 23rd, 2017
Floor press / deadlift
July 25th, 2017
Deadlift
July 28th, 2017
Holy trinity / weighted stairs
July 29th, 2017
Bench press (3 rm)
July 31st, 2017
Deadlift /circuit * PR
August 2nd, 2017
Push press (3rm) /trinity
August 3rd, 2017
Conditioning/ weighted stairs
August 4th, 2017
grip/ trap work (hip sore)
August 5th, 2017
Floor press 3rm / strict press
August 7th, 2017
Deadlift (3rm @ 365)
August 8th, 2017
OH press (3x5 @ 135)
August 10th, 2017
Front Squats (3rm 155)/ back squat 3x5
August 11th, 2017
Deadlift (5x3 @315)
August 14th, 2017
Bench press (225x6)
August 16th, 2017
Snatch grip deadlift (no belt)
August 17th, 2017
Landmine press /oh press
August 19th, 2017
Bench press (225x8) *PR
August 21st, 2017
Oh 1 arm KB press (3x10 @ 53lbs)
August 24th, 2017
Deadlift 365x2
August 25th, 2017
Bench press (245x3)
August 28th, 2017
BJJ
September 4th, 2017
Squat 3rm (245x3) -Circuit
August 31st, 2017
OHP 3 rm. (hang snatch/clean) BJJ
September 1st, 2017
Circuit - run, squat ,dl, etc. (3 rounds)
September 4th, 2017
OHP 5+ (135x6)
September 6th, 2017
Deadlift 5+ (315x10)
September 7th, 2017
Deadlift / bench press (3x5's) 275/205
September 19th, 2017
Bench press(5,3,2 @ 225)
September 24th, 2017
Trap bar deadlift (3x5@315)/ trinity 20 min (175 reps)
September 26th, 2017
Overhead press (5rm @135) / airdyne tabata
September 28th, 2017
Trap bar deadlift (5x3@ 335)/ BJJ
September 29th, 2017
Bench press(3x5@225)/ trinity 165/ BJJ
October 2nd, 2017
Upper body circuit 4 rounds 5-10 reps
October 4th, 2017
Assault bike 10-20 (53 cal)/ BJJ
October 4th, 2017
Trap bar deadlift emom (11x3x315= 33 reps@ 315)
October 5th, 2017
Bench press emom (3x10x225)
October 6th, 2017
Circuit - run , squat, pullup, dip
October 9th, 2017
Assault bike 10-20 (53cal)
October 10th, 2017
Assault bike 10-20 (53cal)
October 10th, 2017
Holy trinity 20 min = 165 reps
October 10th, 2017
Trap bar deadlift PR (365x4)
October 11th, 2017
Floor press (3x5@225)
October 13th, 2017
Circuit -pullup, dips, abs, kb swing, curls
October 15th, 2017
Paddle board / BJJ
October 16th, 2017
BJJ sparring
October 17th, 2017
BJJ sparring
October 19th, 2017
Trap bar deadlift (5rm @ 365)
October 20th, 2017
1 arm db floor press (5rm @90) / BJJ
October 23rd, 2017
Circuit- run , pullup , swing, abs, pushup, run . 5 rounds 1 min intervals
October 24th, 2017
Swings/ TGU
October 25th, 2017
Circuit in gear - partner drag, farmer walk, tire swing , stairs
October 26th, 2017
Structure fire
October 29th, 2017
Circuit - swing, pullup, swing, dip
October 29th, 2017
Deadlift (5x315 beltless)
October 31st, 2017
KB press ladder/ BJJ
November 1st, 2017
Upper body bb workout
November 2nd, 2017
Kb Swing, squat, pullup / BJJ
November 3rd, 2017
Gear circuit- farmers walk, stairs, chop wood, bag tosd- 3 rounds
November 5th, 2017
Swing / press ladder (up to 8)/ BJJ
November 6th, 2017
Trap bar deadlift (*5x5@315)/ pullups
November 7th, 2017
Circuit -swing 50, 25 pushup, dip, pullup /BJJ
November 9th, 2017
Trinity ( 105) / juarez 10. (Baby day)
November 11th, 2017
Stairs in gear. 38 stairs. 30:15.
November 11th, 2017
Bench press 5-3-2@225/ upper back /BJJ
November 13th, 2017
Live burn and PAT
November 15th, 2017
BJJ
November 16th, 2017
Swing/getups SS 10 sets farmers walks
November 16th, 2017
Stairs (on air)/ ax chops- trinity (150)
November 18th, 2017
Bench press
November 20th, 2017
Trap bar PR (365x6)/KB swing- KK swing squat emom
November 21st, 2017
Arms
November 22nd, 2017
10 min emom- swings, pushups
November 25th, 2017
Kb EMOM sumo squat 10/ swing 10- press ladder
November 25th, 2017
Half Murph
November 27th, 2017
BJJ
November 28th, 2017
Incline db bench/ kb clean press/ shoulders
November 28th, 2017
BJJ
December 1st, 2017
Gear circuit ( stairs, chop, farmers )
November 30th, 2017
KB circuit swing/ burpee- clean press laddee
December 1st, 2017
Weight circuit 5 rounds
December 2nd, 2017
Trap bar fail so- pullup/dip/swing 50/50/100
December 4th, 2017
Stairs w/ 40lb vest -39 flights -30 minutes
December 5th, 2017
Bike ride -50QR / BJJ
December 6th, 2017
BJJ
December 8th, 2017
Shoulders / upper back
December 8th, 2017
Bench press
December 11th, 2017
Deadlift (mid shin) (3x3@365) / back
December 12th, 2017
BJJ sparring
December 16th, 2017
Gear circuit/ shoulder circuit
December 16th, 2017
Gear stairs / trinity / abs
December 18th, 2017
BJJ
December 19th, 2017
Upper back/ KB swings/ farmwe walks
December 19th, 2017
Gear circuit/ stairs/ pullups
December 21st, 2017
Dips /kayak
December 21st, 2017
Metcon row/ thruster/ burpee
December 24th, 2017
Circuit /pullup/dip/kb swing hp/ pushups/ situps
December 27th, 2017
KB press day- circuit thruster/ row/ farmers walk
December 27th, 2017
1/2 Murph
December 28th, 2017
Weight Circuit 30:30 arms
December 29th, 2017
Gear circuit- pullups (pr*)/ pushups/ situps
January 2nd, 2018
Cardio - assault bike / stepmill- BJJ
January 2nd, 2018
BJJ
January 5th, 2018
Stairs in gear 30 flights
January 5th, 2018
Gear circuit/ weighted pullups and dips
January 5th, 2018
Ran 2 mi. / bench press & chest
January 8th, 2018
30 min walk/ BJJ/ meditation began
January 9th, 2018
Pullups & back/ BJJ no gi
January 10th, 2018
Ran 2 miles (18 min) / bike ride/ walk
January 11th, 2018
30 min bike ride / BJJ
January 12th, 2018
Pullups/ swings-back/ BJJ
January 15th, 2018
Gear circuit / abs
January 17th, 2018
Stairmaster 30 min / BJJ
January 17th, 2018
Upper body (bodybuilding)
January 18th, 2018
Circuit ( 3 rounds gear pack / 3 rounds no gear)
January 20th, 2018
Pullup/ swings/ upper back/ BJJ
January 22nd, 2018
2 mi. Run/ bag/ abs
January 23rd, 2018
Dips/ chest/ complex/ BJJ
January 24th, 2018
Gear circuit 6 rounds 5 stairs/ 30 ax swings
January 26th, 2018
25 min bike ride/ arms
January 26th, 2018
Gear circuit/ stairs finisher
January 29th, 2018
Pullups/ upper back / pull
January 30th, 2018
Stairs in gear 25 flights 5 with pack
January 31st, 2018
Pullups/ upper back/ biceps
February 7th, 2018
Push
February 8th, 2018
Abs and legs circuit
February 10th, 2018
BJJ
February 10th, 2018
Stairs / run circuit
February 13th, 2018
Pullups / upper back/ BJJ
February 13th, 2018
Chest/ shoulders/ upper back/ BJJ
February 14th, 2018
Stairs in gear chop wood circuit
February 16th, 2018
Home circuit pullup dip swing row
February 18th, 2018
BJJ
February 19th, 2018
Press/ pull / shoulders/ traps/ BJJ
February 20th, 2018
Stairs in gear chop wood circuit
February 22nd, 2018
30 min bike ride/ stretch
February 22nd, 2018
Bridge press/ pull/ Arms (eccentric day)- BJJ
February 23rd, 2018
Gear circuit 5 rounds
February 25th, 2018
Pullup/ dip/ pushup / row / upper back (easy day) BJJ
February 26th, 2018
PAT (3:35 time)/ stairs w vest 30/ RFESS
February 28th, 2018
1 arm floor press 5RM/ pull/ upper back arms
March 1st, 2018
Stairs (30) / run (1.5 mi)
March 3rd, 2018
Chest and back on duty (volume)
March 6th, 2018
Legs/ stairs / BJJ
March 6th, 2018
PAT (3:31 time) / arms
March 9th, 2018
Climb for air 38 floor in 8:25
March 11th, 2018
Circuit / basketball
March 12th, 2018
BJJ
March 12th, 2018
Bridge press/ cable row/ upper back - BJJ
March 13th, 2018
Live burn 1 evolution
March 14th, 2018
BJJ / legs- BGGS , kb rdl
March 15th, 2018
Incline db bench/ row/ upper back shoulders
March 16th, 2018
Upper body / BJJ
March 19th, 2018
Lower body
March 21st, 2018
BJJ
March 21st, 2018
Upper body / BJJ
March 22nd, 2018
Lower body (at home) + upper back
March 24th, 2018
Upper body (work)
March 26th, 2018
BJJ
March 29th, 2018
Lower body/ BJJ
March 28th, 2018
Upper body (work))
April 1st, 2018
Lower body
April 1st, 2018
BJJ
April 4th, 2018
Upper body
April 3rd, 2018
Bodyweight circuit
April 4th, 2018
Lower body/ Bjj
April 5th, 2018
Upper body repetition
April 6th, 2018
Upper body / BJJ
April 9th, 2018
Lower body
April 10th, 2018
Upper body / BJJ
April 12th, 2018
Upper body home ladder circuit
April 15th, 2018
Lower body
April 17th, 2018
BJJ
April 17th, 2018
Upper body/ BJJ
April 18th, 2018
Lower body
April 19th, 2018
Cardio - BJJ
April 20th, 2018
Full body- 45 min bike ride
April 24th, 2018
Upper body
April 26th, 2018
Circuit bodyweight
April 28th, 2018
Max effort upper body
April 30th, 2018
Lower body dynamic
May 1st, 2018
Repetition upper
May 3rd, 2018
ME lower body
May 4th, 2018
Circuit
May 6th, 2018
ME upper body
May 7th, 2018
ME lower body
May 9th, 2018
ME upper body
May 11th, 2018
Bench 531 BBB bench & 30min walk BJJ
May 14th, 2018
531 BBB deadlift + 30 min ruck
May 15th, 2018
PAT (3:03) PR. Ran 2nd time at 3:59
May 16th, 2018
5/3/1 BBB Press
May 17th, 2018
5/3/1 BBB SQUAT
May 18th, 2018
PAT (3:04)
May 20th, 2018
5/3/1 3’s BBB bench press. BJJ
May 21st, 2018
5/3/1 3’s deadlift
May 22nd, 2018
Bile Cardio 45 min Liss , 1 x 10:20 tabata
May 23rd, 2018
5/3/1 3’s press
May 24th, 2018
5/3/1 3’s squat
May 25th, 2018
5/3/1 1’s bench press - circuit
May 28th, 2018
5/3/1 1’s deadlift
May 30th, 2018
Fan bike to hell - assualt bike
May 30th, 2018
5/3/1 1’s squat + pyramid
June 3rd, 2018
5/3/1 5’s bench press
June 4th, 2018
5/3/1 deadlift (trap bar this cycle) began bodyweight
June 6th, 2018
5/3/1 5’s Press
June 7th, 2018
5/3/1 5’s Squat
June 8th, 2018
5/3/1 3’s bench press
June 12th, 2018
5/3/1 3’s deadlift
June 12th, 2018
Got sick , repeat 3’s week
June 16th, 2018
Holy trinity (80 reps each)
June 16th, 2018
5/3/1 3’s bench press
June 18th, 2018
5/3/1 3’s deadlift (trap)
June 19th, 2018
5/3/1 3’s press
June 20th, 2018
BW Circuit
June 21st, 2018
BJJ
June 22nd, 2018
5/3/1 3’s squat- circuit
June 24th, 2018
5/3/1 1’s bench press (bodybuilder)
June 25th, 2018
5/3/1 1’s deadlift
June 26th, 2018
5/3/1 press
June 27th, 2018
Row / pullup/ dips / curls
June 29th, 2018
3 mile run- 30 minutes
June 30th, 2018
Deload week - chest/ shoulders/ triceps
July 2nd, 2018
BJJ 5 rounds sparring
July 3rd, 2018
G2G pullups (50 total)
July 4th, 2018
Deload- pull workout
July 5th, 2018
Circuit - strongman
July 6th, 2018
Bjj
July 8th, 2018
5/3/1 Bench - baptiste workout
July 9th, 2018
5/3/1 5’s deadlift and legs
July 10th, 2018
Prowler sprints / bjj class
July 11th, 2018
Gear circuit/ bw circuit
July 12th, 2018
Press , shoulders, arms
July 13th, 2018
Bw circuit
July 15th, 2018
Bench press 205x5 paused
July 16th, 2018
Deadlift 365x5
July 17th, 2018
Core circuit
July 18th, 2018
Upper body eccentric sb911
July 19th, 2018
Lower eccentric SB911
July 20th, 2018
Boxing
July 21st, 2018
ME upper sb911 week 2
July 23rd, 2018
ME lower SB911 week 2 + boxing
July 24th, 2018
Assault bike cardio
July 25th, 2018
Eccentric upper SB911 week 2
July 26th, 2018
Eccentric lower sb911 + baptiste
July 27th, 2018
ME effort upper SB911 week 3
July 30th, 2018
ME lower week 3 SB911
July 31st, 2018
Eccentric upper SB911 week 3 (arm hurt)
August 2nd, 2018
Eccentric lower sb911
August 3rd, 2018
Sunday leg day (baptiste)
August 5th, 2018
Upper ME week 4- sb911
August 6th, 2018
Lower ME week 4
August 7th, 2018
Iso upper week 4
August 9th, 2018
ISO lower week 4
August 10th, 2018
Upper ME week 5-sb911
August 13th, 2018
Lower ME week 5
August 14th, 2018
Iso upper week 5
August 16th, 2018
Iso lower week 5
August 17th, 2018
Max effort upper body week 6
August 20th, 2018
ME lower week 6
August 21st, 2018
Iso upper week 6
August 23rd, 2018
Iso lower week 6 + arms
August 24th, 2018
ME upper week 7
August 27th, 2018
ME lower week 7
August 28th, 2018
Dynamic upper week 7
August 30th, 2018
Dynamic lower week 7
August 31st, 2018
ME upper week 8
September 4th, 2018
ME lower week 8
September 5th, 2018
Dynamic upper week 8
September 7th, 2018
ME upper week 9
September 10th, 2018
ME lower body week 9
September 11th, 2018
Stairmaster abs
September 12th, 2018
PAT (2:58) PR
September 13th, 2018
Upper week 9 free day (arms) + stairmaster
September 14th, 2018
Upper- fht style 5x3@225 bench
September 17th, 2018
Lower body
September 18th, 2018
Upper push workout
September 20th, 2018
Back / biceps
September 21st, 2018
Full body (upper/ push emphasis)
September 24th, 2018
Full body ( lower/ pull emphasis)
September 26th, 2018
Upper pump
September 28th, 2018
ME Chest/ Back
October 1st, 2018
Shoulders / arms
October 2nd, 2018
Legs
October 3rd, 2018
GVT Chest/back
October 6th, 2018
Upper body ME
October 11th, 2018
Lower body
October 12th, 2018
Upper arms
October 13th, 2018
Explosive circuit
October 14th, 2018
ME Upper
October 15th, 2018
Complexes
October 17th, 2018
Legs
October 18th, 2018
Upper arms
October 19th, 2018
Upper bench 3,2,1 x 3@225
October 23rd, 2018
Leg day (hybrid 101)
October 24th, 2018
Upper / shoulder hybrid 101
October 26th, 2018
Hotel chest back
October 29th, 2018
KB circuit (amrap in 20 min)= 9 rounds
October 30th, 2018
Circuit upper floor press
October 31st, 2018
Fan bike to hell - assualt bike
November 1st, 2018
Shoulders / arms
November 2nd, 2018
Circuit upper floor press
November 3rd, 2018
Hybrid 101 bench
November 5th, 2018
HIIT assault bike 15:45 x10
November 6th, 2018
Lower body box squat 4x4@225
November 7th, 2018
Upper shoulder hybrid 101
November 9th, 2018
Lower body- squat max test 305
November 12th, 2018
Upper bench max test 245
November 13th, 2018
30 min stairmaster level 8
November 15th, 2018
Lower KB circuit 10x10
November 15th, 2018
Upper Kizen
November 16th, 2018
Circuit squats/ pushups/ arms
November 18th, 2018
Lower body
November 19th, 2018
Upper bench 5x5
November 20th, 2018
Lower KB circuit swing/squat
November 26th, 2018
Upper bench 5x5
November 26th, 2018
Bodyweight circuit
November 27th, 2018
HIIT assault bike 10:50 x 10 min.
November 28th, 2018
Chest / triceps
December 3rd, 2018
Back/ biceps
December 4th, 2018
Legs/ abs
December 5th, 2018
Shoulders/ traps
December 6th, 2018
Upper bench ( with leo)
December 7th, 2018
Circuit - strongman in gear
December 9th, 2018
Upper bench 5x5 paused
December 10th, 2018
Box Squat 5x5
December 11th, 2018
Rocky workout (cardio)
December 12th, 2018
Shoulders OH press 5x5
December 13th, 2018
Home back workout
December 14th, 2018
Bench 5x5
December 17th, 2018
Circuit - strongman in gear 4 rounds
December 18th, 2018
Legs deadlift / squat
December 19th, 2018
Kizen shoulders
December 20th, 2018
Long circuit without gear
December 22nd, 2018
Bench upper
December 24th, 2018
Deadlift 5x3@80%
December 26th, 2018
Shoulders/ triceps
December 27th, 2018
Squats / legs
December 28th, 2018
Pause squat/ Bench
December 31st, 2018
Hybrid squat deadlift
January 1st, 2019
Circuit -legs / Core
January 2nd, 2019
GZCL wk2 90% bench
January 7th, 2019
Gzcl squat 90%
January 8th, 2019
Prowler sprints -medium
January 9th, 2019
Started nsuns app
January 11th, 2019
Bench upper hypertophy
January 21st, 2019
Squat hypertrophy
January 22nd, 2019
Bench upper hypertophy
January 25th, 2019
Deadlift lower hypertrophy
January 25th, 2019
Bench upper hypertophy
January 28th, 2019
Squat hypertrophy
January 30th, 2019
Bench upper hypertophy
January 31st, 2019
Deadlift lower hypertrophy
February 1st, 2019
Week 3 bench hypertrophy
February 4th, 2019
Squat hypertrophy
February 5th, 2019
Prowler sprints 10 rnds
February 6th, 2019
Bench upper hypertophy
February 7th, 2019
Deadlift lower hypertrophy
February 8th, 2019
Bench upper hypertophy
February 11th, 2019
Squat hypertrophy
February 12th, 2019
Bench hypertophy
February 14th, 2019
Deadlift hypertrophy
February 15th, 2019
Accessory day
February 17th, 2019
Bench press week 5 strength
February 19th, 2019
Squat week 5 strength (failed accessories)
February 20th, 2019
Bench press week 5 strength
February 21st, 2019
Deadlift week 5 strength (couldnt finish)
February 23rd, 2019
Week 6 bench deload
February 25th, 2019
Week 6 squat deload (stairmaster)
February 26th, 2019
Prowler death march 3x200ft
February 27th, 2019
Week 6 larson bench deload (vest stairs in gear)
February 28th, 2019
Week 6 deadlift deload (skipped)
March 2nd, 2019
Week 7 bench press
March 3rd, 2019
Week 7 squat
March 4th, 2019
Week 7 larson press
March 6th, 2019
Week 7 deadlift (prowler march) 3x200ft
March 7th, 2019
Fight for air climb (8:07)
March 9th, 2019
Week 8 bench
March 11th, 2019
Week 8 squat
March 12th, 2019
Week 8 larson press
March 14th, 2019
Week 8 deadlift
March 15th, 2019
Week 9 bench press
March 18th, 2019
Week 9 squat
March 19th, 2019
Prowler drag 200ft @185x3
March 20th, 2019
Week 9 larson press
March 21st, 2019
Week 9 deadlift
March 22nd, 2019
PAT (2:52) PR
March 24th, 2019
Week 10 bench press
March 25th, 2019
Week 10 squat
March 26th, 2019
Week 10 Larson Press
March 28th, 2019
Week 10 deadlift
March 29th, 2019
Week 11 bench press
April 1st, 2019
Week 11 squat
April 2nd, 2019
Week 11 larson press
April 4th, 2019
Week 11 deadlift
April 5th, 2019
Week 12 deload bench
April 8th, 2019
Week 12 deload squat
April 9th, 2019
Week 12 deload Larsen press
April 11th, 2019
Week 12 deload deadlift
April 12th, 2019
Week 13 bench
April 15th, 2019
Week 13 squat
April 16th, 2019
Week 13 larson press
April 18th, 2019
Week 13 deadlift
April 20th, 2019
Week 14 Bench Press
April 22nd, 2019
Week 14 squat
April 24th, 2019
Week 14 Larson Press
April 25th, 2019
Week 14 deadlift
April 26th, 2019
Week 15 bench
April 29th, 2019
Week 15 squat
April 30th, 2019
Week 15 larson press
May 2nd, 2019
Week 15 deadlift
May 3rd, 2019
Bench week 16
May 6th, 2019
Week 16 squat
May 7th, 2019
Week 16 deadlift
May 9th, 2019
Week 17 bench
May 14th, 2019
Week 17 squat
May 15th, 2019
Week 17 larson press
May 16th, 2019
Week 17 deadlift
May 17th, 2019
Week 18 bench
May 20th, 2019
Week 18 squat
May 21st, 2019
Week 18 Larson press
May 23rd, 2019
Week 18 deadlift (failed)
May 24th, 2019
Week 19 deload bench press
May 28th, 2019
Week 19 deload squat
May 29th, 2019
Week 19 deload larson press
May 30th, 2019
Week 19 deload deadlift
May 31st, 2019
Week 20 squat
June 3rd, 2019
Week 20 bench press
June 4th, 2019
Week 20 deadlift
June 6th, 2019
Week 20 larson press
June 7th, 2019
Week 21 bench press
June 10th, 2019
Week 21 squats
June 11th, 2019
Week 21 larson press
June 12th, 2019
Week 22 supposed to be 4x4@80% did baptiste workout
June 16th, 2019
Week 22 deadlift
June 17th, 2019
Week 22 squat
June 19th, 2019
Week 22 larson press
June 21st, 2019
Week 23 paused bench
June 25th, 2019
Week 23 squat and deadlift
June 28th, 2019
Week 23 larson press
June 29th, 2019
Week 24 squat
July 2nd, 2019
Week 24 bench
July 2nd, 2019
Week 24 deadlift / Larson press
July 4th, 2019
Jump rope/ heavy bag interval 1:1 for 25 min
July 8th, 2019
Week 25 squats (acces. Load eccentric explode concentric)
July 8th, 2019
Week 25 bench press
July 9th, 2019
Week 25 deadlift
July 10th, 2019
Week 26 bench press
July 17th, 2019
Week 26 squat / deadlift
July 19th, 2019
Week 26 larson press
July 20th, 2019
3 mile recovery run
July 21st, 2019
Week 27 bench press
July 22nd, 2019
Week 27 squats. NoGi in the AM
July 23rd, 2019
AKA airdyne circuit. 1min bike/ 1 min exercise for 30 minutes
July 24th, 2019
Week 27 larsen press
July 25th, 2019
Week 27 deadlift , week 28 squats
July 27th, 2019
Week 28 bench press
July 29th, 2019
Week 28 Larsen press
July 31st, 2019
Week 28 deadlift
August 3rd, 2019
Week 29 Bench / Squat
August 6th, 2019
Week 29 larsen press/ deadlift
August 9th, 2019
Week 30 reload
August 12th, 2019
Week 30 reload
August 15th, 2019
Test week bench (255x1 smooth)
August 19th, 2019
Test week squat (295)
August 20th, 2019
Test week deadlift (390)
August 24th, 2019
Week 31 deload
August 26th, 2019
Deload squat
August 27th, 2019
Deload larsen press
August 29th, 2019
Deload deadlift
August 30th, 2019
Week 32 bench
September 3rd, 2019
Week 32 squat/pull
September 3rd, 2019
Week 32 larsen press
September 5th, 2019
Week 32 deadlift/ light squat
September 6th, 2019
Week 33 pause bench
September 9th, 2019
Week 33 squat light pull
September 10th, 2019
Week 33 Larsen press
September 12th, 2019
Week 33 deadlift
September 13th, 2019
Week 34 squat/ light pull
September 16th, 2019
Week 34 bench press (missed reps) PAT in morning 3:15)
September 17th, 2019
Week 34 deadlift
September 19th, 2019
Week 34 larsen press
September 21st, 2019
Week 35 paused bench press
September 23rd, 2019
Week 35 deadlift
September 24th, 2019
Week 35 larsen press
September 25th, 2019
Week 35 squat/ light pull
September 26th, 2019
Week 36 pause bench
September 30th, 2019
Week 36 larsen press
October 3rd, 2019
Week 36 deadlift (R knee injured)
October 4th, 2019
Accessory trinity boxing
October 5th, 2019
Week 37 deload bench
October 7th, 2019
Week 37 deload squat
October 8th, 2019
Week 37 larsen press
October 10th, 2019
Week 37 deload deadlift
October 11th, 2019
Week 38 bench press
October 14th, 2019
Week 38 squat
October 15th, 2019
Week 38 secondary bench
October 17th, 2019
Week 38 deadlift
October 18th, 2019
Cindy amrap 5,10,15 =18 rounds
October 20th, 2019
Week 39 bench press
October 21st, 2019
Week 39 squat
October 22nd, 2019
Week 39 secondary bench
October 24th, 2019
Week 39 deadlift
October 25th, 2019
Week 39 accessories
October 26th, 2019
Week 40 bench press
October 28th, 2019
Week 40 squat
October 29th, 2019
Week 40 secondary bench press
October 31st, 2019
Week 40 deadlift
November 1st, 2019
Week 41 bench press- NEW TM 270
November 5th, 2019
Week 41 squat/ light pull - 305
November 5th, 2019
Week 41 secondary bench
November 7th, 2019
Week 41 deadlift - 405
November 8th, 2019
Week 42 bench press
November 10th, 2019
Week 42 squat
November 11th, 2019
Week 42 secondary bench
November 13th, 2019
Week 42 deadlift
November 15th, 2019
Week 42 accessory
November 16th, 2019
Week 43 pause bench
November 18th, 2019
Week 43 squat / light pull
November 19th, 2019
Week 43 secondary bench
November 21st, 2019
Week 43 deadlift
November 22nd, 2019
Week 43 accessory day
November 23rd, 2019
Mock meet 295 squat, 265 bench, 375 deadlift
December 1st, 2019
5, 10, 15, 20 cindy
December 2nd, 2019
Lower recovery
December 5th, 2019
Upper recovery
December 6th, 2019
Week 44 squat
December 9th, 2019
Week 44 bench
December 10th, 2019
Week 44 deadlift
December 11th, 2019
Station 13 circuit x 3 rounds
December 14th, 2019
Week 44 bench secondary
December 14th, 2019
XMAS vacation day - Back/ Bis
December 15th, 2019
Week 45 squat
December 17th, 2019
Week 45 bench press
December 17th, 2019
Week 45 deadlift (beltless)
December 19th, 2019
Upper body christmas pump
December 24th, 2019
Legs pump
December 26th, 2019
Upper body bench 8rm 205
December 30th, 2019
Week 46 squat
December 31st, 2019
Conditioning assault/ kb swings/squat jumps
January 2nd, 2020
Week 46 secondary bench
January 2nd, 2020
Gear circuit 3 rounds
January 3rd, 2020
Upper bodyweight/ stairs
January 7th, 2020
Lower body - squats assault sprints
January 8th, 2020
Week 46 bench press
January 9th, 2020
Day 1 20 rep squats/ lundell routine
January 12th, 2020
Week 46 repeat pause bench
January 13th, 2020
Chest tricep bicep circuit
January 15th, 2020
Week 46 deadlift
January 16th, 2020
Arms /shoulders
January 18th, 2020
Deload week BJJ/ KB swing and press
January 20th, 2020
Gear circuit 4 rounds & chest triceps
January 22nd, 2020
Back biceps
January 22nd, 2020
Gear circuit 4 rounds
January 25th, 2020
Kb swings/ pushups 10x10
January 27th, 2020
Week 47 squat
January 27th, 2020
Week 47 bench press
January 28th, 2020
Week 47 deadlift
January 29th, 2020
Week 47 second bench
January 31st, 2020
Week 48 squat
February 3rd, 2020
Week 48 bench
February 4th, 2020
Week 48 deadlift
February 6th, 2020
Week 48 secondary bench
February 7th, 2020
Week 49 squat
February 10th, 2020
Week 49 bench
February 12th, 2020
Miami open- won master 1 super heavy
February 17th, 2020
Week 50 squat/ deadlift
February 17th, 2020
Home upper workout
February 19th, 2020
Squat
February 24th, 2020
Bench press
February 25th, 2020
Ground control day 1 week 1
March 2nd, 2020
Day 2 week 1
March 4th, 2020
Day 3 week 1
March 7th, 2020
Day 1 week 2
March 9th, 2020
Fight gone bad 4 rounds
March 10th, 2020
Week 2 day 2
March 11th, 2020
Weight vest circuit
March 12th, 2020
Week 2 day 3
March 14th, 2020
Full murph 63 minutes
March 15th, 2020
Home workout
March 17th, 2020
Home workout (push)
March 22nd, 2020
Monday Pull
August 17th, 2020
Tuesday Push
August 18th, 2020
Legs home workout
August 20th, 2020
Shoulders / arms
August 21st, 2020
Back
August 25th, 2020
Chest
August 26th, 2020
Legs
August 27th, 2020
Shoudlers (home)
August 30th, 2020
Back
August 31st, 2020
Chest triceps
September 2nd, 2020
Shoulders
September 4th, 2020
Legs
September 5th, 2020
Back, biceps
September 7th, 2020
Chest
September 8th, 2020
Legs
September 11th, 2020
Back/ biceps
September 14th, 2020
Chest / triceps
September 16th, 2020
Legs
September 17th, 2020
Shoulders
September 20th, 2020
Back/ biceps
September 21st, 2020
Legs
September 22nd, 2020
bench 3x5@205
September 25th, 2020
Upper pump day
September 26th, 2020
SB911 ME Lower SBS 245x8
September 28th, 2020
ME upper bench press
September 29th, 2020
Eccentric lower sb911
October 1st, 2020
Eccentric upper
October 2nd, 2020
ME upper
October 5th, 2020
ME lower SSB squat
October 6th, 2020
Eccentric upper
October 8th, 2020
Ecc lower
October 9th, 2020
ME Upper wk 3 bench press
October 11th, 2020
ME lower wk3
October 13th, 2020
Eccentric upper wk 3
October 14th, 2020
Ecc lower wk 3
October 16th, 2020
ME Upper wk 4
October 20th, 2020
ME Lower wk 4
October 22nd, 2020
Iso upper week 4
October 23rd, 2020
ME upper week 5
October 26th, 2020
ME Lower week 5
October 28th, 2020
Isometric upper week 5
October 29th, 2020
ME upper week 6 bench 240x3
November 1st, 2020
ME lower week 6
November 2nd, 2020
Isometric upper week 6
November 5th, 2020
ME lower trap bar dead 415x1
November 7th, 2020
ME upper week 7
November 10th, 2020
ME Lower week 7 SSB 245x3
November 12th, 2020
Home workout upper (quarantine)
November 15th, 2020
Dumbell complex (lower focus)
November 17th, 2020
10x2:1 heavy bag rounds / EMOM pushups
November 17th, 2020
1 hour walk , 5 rounds sparring/ pads
November 19th, 2020
1 hour walk, home upper workout
November 20th, 2020
Full body strength
November 24th, 2020
Turkey day pump
November 26th, 2020
Gear circuit + gym circuit
November 28th, 2020
ME Lower duffalo bar 3x275
November 30th, 2020
ME upper close grip bench (repeat)
December 2nd, 2020
Gear circuit 2 rounds
December 4th, 2020
ME Lower trap bar dead 3x3@405
December 7th, 2020
ME upper bench press 3x3@225
December 8th, 2020
2x bjj sessions
December 10th, 2020
35 minute gear circuit
December 10th, 2020
Upper volume arm focus
December 11th, 2020
Gear circuit / total body weight circuit
December 13th, 2020
ME lower SSB box squat
December 15th, 2020
Home chest / triceps
December 16th, 2020
Back / biceps
December 17th, 2020
Shoulders / traps/ farmers walks
December 18th, 2020
DB wods/ swings and snatches
December 20th, 2020
ME Upper bench football bar
December 21st, 2020
Upper pump at home
December 25th, 2020
Kettlebell circuit 20 minute AMRAP
December 26th, 2020
Gear circuit
December 29th, 2020
ME lower
December 29th, 2020
Stairs/ farmers walks 15/10/5
January 2nd, 2021
Power full body 5x5’s
January 3rd, 2021
Bjj Swings and getups 10/10
January 4th, 2021
Gear circuit/ upper body circuit
January 9th, 2021
Upper body home 50QR emom
January 12th, 2021
Upper floor press/ rows 10x10
January 13th, 2021
Total body weight circuit 10 reps x 5 rounds
January 16th, 2021
Upper body
January 19th, 2021
Full body circuit
January 21st, 2021
Gear circuit
January 26th, 2021
Strongman Sunday
January 24th, 2021
Bodyweight and bands
January 27th, 2021
Trap bar DL / landmine press/ cable row
January 31st, 2021
Gear circuit + upper body
February 2nd, 2021
Full body heavy EMOM
February 6th, 2021
Full body circuit 45:15 interval =25 minutes
February 9th, 2021
Home dumbell workout 20 min amrap + run
February 16th, 2021
Lower trap bar deadlift ME
February 17th, 2021
Upper hypertrophy
February 20th, 2021
Gear circuit stairs / farmers walks- 15:10:5
February 20th, 2021
Bodyweight legs
February 23rd, 2021
Run- lift - Bang
March 1st, 2021
Run - lift- run
March 4th, 2021
Back / biceps
March 5th, 2021
Gamma bomb week 1 back
March 8th, 2021
Gamma bomb Chest/ shoulders
March 9th, 2021
Gamma bomb legs
March 10th, 2021
GB Arms
March 11th, 2021
Explosive circuit
March 13th, 2021
**** SB911 week 1 ME Upper bench 12x185
March 15th, 2021
ME lower squat 5x225
March 16th, 2021
Eccentric upper
March 19th, 2021
Alactic capacity circuit
March 19th, 2021
Sled/ farmers walk / BJJ
March 20th, 2021
Upper ME board press
March 23rd, 2021
Trap bar dead - posterior chain
March 28th, 2021
Upper chest/ shoulders
March 29th, 2021
Zercher / bench
April 6th, 2021
Trap bar dead/ landmine press
April 9th, 2021
Full body zercher squat / bench press
April 12th, 2021
Full body trap bar dead/ landmine press
April 15th, 2021
Full body
April 21st, 2021
Full body trap bar dead/ bench press
April 23rd, 2021
upper bench press
April 26th, 2021
Gear circuit
April 27th, 2021
Upper - Press
April 29th, 2021
Gear circuit
April 30th, 2021
Weight vest circuit + Zercher squat
May 3rd, 2021
Upper - Chest and back
May 5th, 2021
Gear circuit- Air consumption drill 3 rounds
May 6th, 2021
Upper - shoulder and arms
May 7th, 2021
Weight vest circuit
May 9th, 2021
Upper Chest / back
May 11th, 2021
Upper - shoulder and arms
May 14th, 2021
GB week 1 back
May 17th, 2021
Gb week 1 chest shoulders
May 18th, 2021
Gb legs week 1
May 20th, 2021
Gb week 1 arms
May 21st, 2021
Gb week 2 back
May 25th, 2021
Gb week 2 chest shoulders
May 25th, 2021
GB week 2 legs
May 27th, 2021
Gb week 2 arms
May 28th, 2021
Gb week 3 back
May 30th, 2021
Gb week 3 chest
June 1st, 2021
Gb week 3 legs
June 2nd, 2021
Gb week 3 arms
June 3rd, 2021
Gb week 4 back
June 7th, 2021
Gb week 4 chest
June 8th, 2021
Gb week 4 legs
June 11th, 2021
Gb week 4 arms
June 11th, 2021
Gb week 5 back
June 14th, 2021
Gb week 5 chest
June 15th, 2021
Gb week 5 legs
June 16th, 2021
Gb week 5 arms
June 17th, 2021
Gb week 6 back
June 20th, 2021
Gb week 6 chest
June 22nd, 2021
Gb week 6 legs
June 23rd, 2021
Gb week 6 arms
June 25th, 2021
Gb week 7 deload back
June 28th, 2021
Gb week 7 chest
June 29th, 2021
Gb week 7 legs
June 30th, 2021
Gb week 7 chest / back pump
July 1st, 2021
Gb week 7 arms
July 2nd, 2021
Gb week 9 legs
July 5th, 2021
Gb week 9 chest
July 6th, 2021
Gb week 9 back
July 8th, 2021
Gb week 9 leg pump
July 8th, 2021
Gb week 9 arms
July 9th, 2021
Gb week 10 legs
July 11th, 2021
Gb week 10 chest
July 12th, 2021
Gb week 10 back
July 13th, 2021
Gb week 10 leg pump day
July 16th, 2021
Gb week 10 arms
July 19th, 2021
Gb week 11 legs
July 19th, 2021
Gb week 11 Chest
July 20th, 2021
Gb week 11 back
July 21st, 2021
Gb week 11 legs 2
July 22nd, 2021
Gb week 11 arms
July 23rd, 2021
Gb week 12 legs
July 26th, 2021
Gb week 12 chest
July 27th, 2021
Gb week 12 back
July 28th, 2021
Gb week 12 arms ( at home :( )
July 30th, 2021
Gb week 13 legs
August 1st, 2021
Gb week 13 chest
August 2nd, 2021
Gb week 13 back
August 3rd, 2021
Gb week 13 arms
August 6th, 2021
Gb week 14 legs
August 9th, 2021
Gb week 14 chest
August 10th, 2021
Gb week 14 back
August 11th, 2021
Gb week 14 arms
August 13th, 2021
CD week 1 pull
August 17th, 2021
CD week 1 push
August 17th, 2021
CD legs week 1
August 18th, 2021
CD back pump wk 1
August 19th, 2021
CD week 1 chest pump
August 20th, 2021
CD week 2 pull
August 23rd, 2021
CD week 2 push
August 24th, 2021
CD week 2 legs
August 25th, 2021
CD week 2 back pump
August 26th, 2021
CD week 2 chest pump
August 27th, 2021
CD week 3 pull
August 30th, 2021
CD week 3 push
August 31st, 2021
CD week 3 legs
September 1st, 2021
CD week 3 pull pump
September 2nd, 2021
CD week 3 push pump
September 3rd, 2021
CD week 4 pull
September 6th, 2021
CD week 4 push
September 7th, 2021
CD week 4 legs
September 8th, 2021
Cd week 4 pull pump
September 9th, 2021
Cd week 4 push pump
September 10th, 2021
CD week 5 pull
September 13th, 2021
Cd week 5 push
September 14th, 2021
CD week 5 legs
September 15th, 2021
CD week 5 pull pump
September 16th, 2021
CD week 5 push pump
September 17th, 2021
CD week 6 pull. Deload vacay week
September 20th, 2021
CD week 6 push
September 21st, 2021
CD week 6 legs
September 23rd, 2021
CD week 6 back pump
September 23rd, 2021
CD week 7 home version
September 27th, 2021
Cd week 7 push
September 28th, 2021
Cd week 7 legs
September 29th, 2021
Cd week 7 pull pump
September 30th, 2021
Cd week 7 push pump
October 1st, 2021
CD week 7 leg pump
October 2nd, 2021
CD week 8 pull
October 4th, 2021
CD week 8 push
October 5th, 2021
Cd week 8 legs
October 6th, 2021
Cd week 8 pull pump
October 7th, 2021
CD week 8 push pump
October 8th, 2021
CD week 9 pull
October 11th, 2021
CD week 9 push
October 12th, 2021
CD week 9 legs
October 13th, 2021
CD week 9 pull pump
October 14th, 2021
CD week 9 push pump
October 15th, 2021
CD week 10 Pull
October 18th, 2021
CD week 10 push
October 19th, 2021
CD week 10 legs
October 20th, 2021
Cd week 10 pull pump
October 21st, 2021
CD week 11 pull
October 24th, 2021
CD week 11 push
October 25th, 2021
CD week 11 legs
October 27th, 2021
CD week 11 pull pump
October 28th, 2021
CD week 11 push pump
October 29th, 2021
Shortcut to size week 1 back
November 1st, 2021
Sss week 1 chest
November 2nd, 2021
Week 1 legs
November 4th, 2021
Week 1 shoulders
November 5th, 2021
Week 2 chest triceps
November 9th, 2021
Week 2 back
November 9th, 2021
Week 2 legs
November 10th, 2021
Week 2 shoulders
November 12th, 2021
Week 3 chest
November 14th, 2021
Week 3 back
November 16th, 2021
Week 3 shoulders
November 17th, 2021
Week 3 legs
November 19th, 2021
Week 5 chest
November 22nd, 2021
Week 4 back
November 23rd, 2021
Week 4 legs
November 24th, 2021
Week 4 shoulders
November 24th, 2021
Chest- Bench press
November 29th, 2021
Back - deadlift
November 30th, 2021
Prowler workout
December 1st, 2021
Shoulders - press
December 2nd, 2021
Squat
December 3rd, 2021
Kizen off season see spreadsheet
December 6th, 2021
Bench -chest
December 27th, 2021
Deadlift- back
December 28th, 2021
Press- shoudlers arms
December 31st, 2021
Squats
January 1st, 2022
531 bbb bench
January 3rd, 2022
Bench chest
January 24th, 2022
Deadlift- back
January 26th, 2022
Press- shoulders
January 27th, 2022
Squats - legs
January 28th, 2022
Bench - chest
January 31st, 2022
Deadlift- back
February 1st, 2022
Press- shoulders
February 4th, 2022
Squats- legs
February 5th, 2022
Bench - chest
February 7th, 2022
Deadlift - back
February 8th, 2022
Press- shoudlers
February 10th, 2022
Squat- Legs
February 11th, 2022
Bench 5/3/1 - upper
February 14th, 2022
Deadlift- back
February 15th, 2022
Sandbag carries
February 16th, 2022
Press- shoudlers
February 17th, 2022
Squat- Legs
February 18th, 2022
Bench - chest
February 21st, 2022
Deadlift- back
February 22nd, 2022
Press- shoudlers
February 23rd, 2022
Squat -legs
February 25th, 2022
Chest- triceps
February 27th, 2022
Back biceps
February 28th, 2022
Legs
March 1st, 2022
Shoulders
March 3rd, 2022
Arms
March 4th, 2022
Push - chest focus
March 7th, 2022
Pull day- back
March 8th, 2022
Legs
March 9th, 2022
Shoulders
March 10th, 2022
Arms
March 11th, 2022
chest
March 14th, 2022
Back
March 15th, 2022
Legs squat
March 17th, 2022
Shoulders / arms
March 18th, 2022
push
March 21st, 2022
Pull
March 22nd, 2022
Legs
March 23rd, 2022
Arms
March 25th, 2022
Chest
March 28th, 2022
Back biceps
March 29th, 2022
Shoulders traps triceps
March 31st, 2022
Legs
April 1st, 2022
Chest triceps
April 4th, 2022
Back biceps
April 5th, 2022
Shoudlers traps
April 8th, 2022
Squats- gear circuit
April 10th, 2022
Pull
April 12th, 2022
Push
April 14th, 2022
Btm d1 w1
April 18th, 2022
Btm d2 w1
April 20th, 2022
Btm d3 w1
April 22nd, 2022
BTM d1 w2
April 25th, 2022
Btm d2 w2
April 27th, 2022
Btm d3 w2
April 29th, 2022
Btm d1 w 3
May 2nd, 2022
Chest / back GvT
May 5th, 2022
Arm / shoulders
May 6th, 2022
Upper body
May 9th, 2022
Push Press max effort
May 12th, 2022
Deadlift - medley
May 13th, 2022
Push
May 16th, 2022
Pull
May 17th, 2022
Legs
May 18th, 2022
Arms
May 20th, 2022
GB Push
May 22nd, 2022
Pull
May 24th, 2022
Legs
May 26th, 2022
Push
May 30th, 2022
Pull
May 31st, 2022
Legs
June 2nd, 2022
Shoulders / arms
June 3rd, 2022
Push
June 6th, 2022
Pull
June 7th, 2022
Legs
June 8th, 2022
Arms
June 10th, 2022
SB911F Upper
June 15th, 2022
Lower
June 16th, 2022
Upper 2
June 17th, 2022
Upper
June 21st, 2022
Lower
June 23rd, 2022
ME upper
June 27th, 2022
Bjj + 20 min stairnaster 25 lb backpack
June 28th, 2022
ME lower
June 29th, 2022
Upper body
June 30th, 2022
Upper
July 5th, 2022
Full body
July 8th, 2022
Chest triceps
July 11th, 2022
Back biceps
July 13th, 2022
Legs
July 14th, 2022
Upper Bench press
July 19th, 2022
Lower Squat
July 19th, 2022
Upper bench
July 20th, 2022
JM back
July 25th, 2022
Chest
July 26th, 2022
Legs
July 29th, 2022
Bare pushup challenge day 1
August 1st, 2022
Push/ pull workout
August 1st, 2022
Day 2 bare 100
August 2nd, 2022
Pushups + circuit
August 3rd, 2022
100 pushups
August 4th, 2022
Pushups + circuit
August 6th, 2022
100 pushups
August 7th, 2022
Grapplers circuit
August 8th, 2022
Pushups
August 10th, 2022
Cindy + barbell complex
August 12th, 2022
Lowers body
August 15th, 2022
Lower
August 19th, 2022
Upper body - pressing on good shoulder only
August 20th, 2022
Walk/run 45 minutes 4.8 miles
August 22nd, 2022
Upper body
August 23rd, 2022
Walk run 3 miles 31 minutes 15 min walk
August 24th, 2022
Lower body
August 25th, 2022
Upper body
August 26th, 2022
Upper body
August 30th, 2022
Lower body
August 31st, 2022
Upper body
September 2nd, 2022
Upper body
September 5th, 2022
Lower body
September 6th, 2022
Upper
September 9th, 2022
Lower body
September 9th, 2022
Arms / chest/ shoulders
September 12th, 2022
Full body
September 15th, 2022
Chest
September 21st, 2022
Back
September 21st, 2022
Arms
September 23rd, 2022
Chest/ shoulders
September 26th, 2022
Pull/ back
September 27th, 2022
Legs
September 29th, 2022
Arms
September 30th, 2022
Rebuilt push
October 3rd, 2022
Lower
October 4th, 2022
Pull 2.0
October 6th, 2022
Full body 2.0
October 7th, 2022
Push week 2
October 10th, 2022
Pull 2.0
October 13th, 2022
Legs 2.0 / chest machines
October 14th, 2022
Push
October 17th, 2022
Pull
October 18th, 2022
Legs
October 20th, 2022
Arms
October 21st, 2022
Push
October 24th, 2022
Pull
October 26th, 2022
Legs
October 27th, 2022
Shoulders/ arms
October 28th, 2022
Push
October 31st, 2022
Pull
November 1st, 2022
Legs
November 2nd, 2022
Arms
November 4th, 2022
Push
November 7th, 2022
Week 1 Leo workout lower 1
February 5th, 2023
Week 1 upper 1
February 6th, 2023
Week 1 workout 3
February 8th, 2023
Week 2 day 1
February 13th, 2023
Week 2 upper 1
February 14th, 2023
Week 2 day 3
February 15th, 2023
Week 2 day 4
February 18th, 2023
Upper week 3 day 1
February 21st, 2023
Week 3 day 2 legs
February 22nd, 2023
Week 3 day 3
February 23rd, 2023
Week. 3 day 4
February 24th, 2023
Week 4 day 1
February 27th, 2023
Week 4 day 2
March 1st, 2023
Week 4 day 3
March 2nd, 2023
Week 4 day 4
March 3rd, 2023
Week 5 day 1
March 6th, 2023
Week 5 day 2
March 8th, 2023
Week 5 day 3
March 9th, 2023
Week 5 day 4
March 10th, 2023
Week 6 day 1
March 13th, 2023
Week 6 day 2
March 14th, 2023
Week 6 day 3
March 17th, 2023
Week 6 day 4
March 17th, 2023
Week 7 (8) upper 1
March 27th, 2023
Week 7 day 2
March 30th, 2023
Week 7 day 3
March 30th, 2023
Week 7 day 4
April 1st, 2023
Week 8 day 1
April 3rd, 2023
Week 8 day 2
April 4th, 2023
Week 8 day 3
April 6th, 2023
Week 8 day 4
April 7th, 2023
Week 9 day 1
April 11th, 2023
Week 9 day 2
April 13th, 2023
Week 9 day 3
April 13th, 2023
Week 9 day 4 hamstring strain
April 15th, 2023
Week 10 day 1
April 17th, 2023
Legs (broken finger start own program
April 22nd, 2023
Push
April 24th, 2023
Pull
April 25th, 2023
Legs
April 27th, 2023
Shoulders arms
April 28th, 2023
Push
April 30th, 2023
Pull
May 1st, 2023
Legs
May 4th, 2023
Arms
May 8th, 2023
Push
May 8th, 2023
Pull
May 9th, 2023
Legs
May 10th, 2023
Arms
May 12th, 2023
Push
May 15th, 2023
Pull
May 16th, 2023
Legs
May 18th, 2023
Push
May 20th, 2023
Pull
May 24th, 2023
Legs
May 24th, 2023
Arms
May 25th, 2023
Chest / triceps
May 28th, 2023
Back/ biceps
May 29th, 2023
Legs(brutal rp style)
May 31st, 2023
Shoulders arms
June 1st, 2023
Push EDIAD
June 3rd, 2023
Back biceps
June 6th, 2023
Legs
June 8th, 2023
Shoulders/ arms
June 9th, 2023
Push
September 6th, 2023
Pull
September 7th, 2023
Legs
September 7th, 2023
SHARMS
September 9th, 2023
LEGS
September 17th, 2023
Push (TUT)
September 19th, 2023
Pull
September 19th, 2023
Shoulders
September 21st, 2023
Arms
September 22nd, 2023
Chest/ triceps
September 25th, 2023
Back biceps
September 27th, 2023
Legs - Great 3 move workout!
September 28th, 2023
Sharms
October 2nd, 2023
Push (bench chest triceps)
October 3rd, 2023
Back biceps
October 4th, 2023
Legs (hypertrophy workout )
October 6th, 2023
Chest tricep
October 9th, 2023
Back biceps
October 10th, 2023
Legs (hypertrophy workout )
October 12th, 2023
Arms
October 13th, 2023
Chest tricep
October 16th, 2023
Back
October 17th, 2023
Legs
October 19th, 2023
SHARMS
October 20th, 2023
Chest (Cbum)
October 23rd, 2023
Back
October 24th, 2023
Legs
October 25th, 2023
Arms
October 27th, 2023
Shoulders
October 28th, 2023
Chest
October 30th, 2023
Back
October 31st, 2023
Legs
November 3rd, 2023
Arms
November 6th, 2023
Chest / shoulders
November 6th, 2023
Back
November 7th, 2023
Legs
November 9th, 2023
Arms
November 13th, 2023
Chest / triceps
November 13th, 2023
Back
November 14th, 2023
Legs
November 15th, 2023
Shoulders / traps
November 16th, 2023
Arms
November 23rd, 2023
Chest/ Biceps
November 27th, 2023
Back
November 28th, 2023
Legs
November 30th, 2023
Arms
December 1st, 2023
Chest/ delts/ triceps
December 4th, 2023
Back / traps/ biceps
December 6th, 2023
Legs
December 7th, 2023
Arms
December 8th, 2023
Chest
December 10th, 2023
Back / traps/ biceps
December 11th, 2023
Legs
December 13th, 2023
Shoulders
December 14th, 2023
Arms
December 15th, 2023
Chest/ triceps/ shoulders
December 18th, 2023
Back
December 19th, 2023
Legs / shoulders
December 21st, 2023
Outdoor dumbell complex
December 26th, 2023
PF back / traps
December 26th, 2023
Chest
December 28th, 2023
Legs
December 31st, 2023
Push outdoor bodyweight
January 1st, 2024
Back
January 2nd, 2024
Shoulders traps
January 4th, 2024
Arms
January 5th, 2024
Legs / abs
January 6th, 2024
Chest / tri/ abs
January 7th, 2024
Back
January 8th, 2024
Shoulders traps
January 10th, 2024
Arms
January 11th, 2024
Legs
January 14th, 2024
Chest triceps
January 16th, 2024
Back
January 17th, 2024
arms shoulders
January 20th, 2024
Push
January 22nd, 2024
Pull / shoulders
January 25th, 2024
Arms
January 26th, 2024
Chest / triceps
January 29th, 2024
Back / biceps
January 30th, 2024
Legs
January 31st, 2024
Shoulders
February 1st, 2024
Arms
February 2nd, 2024
Chest
February 5th, 2024
Back biceps
February 5th, 2024
Legs
February 6th, 2024
Shoulders
February 7th, 2024
Arms
February 9th, 2024
Legs
February 10th, 2024
Chest /Shoulders
February 12th, 2024
Back
February 13th, 2024
Arms
February 15th, 2024
Chest / shoulders
February 20th, 2024
Back
February 21st, 2024
Legs
February 22nd, 2024
Arms
February 24th, 2024
Chest / shoulders
February 26th, 2024
Back
February 28th, 2024
Upper - push
March 3rd, 2024
Back
March 4th, 2024
Legs
March 5th, 2024
Arms
March 8th, 2024
Chest / shoulders
March 10th, 2024
Back
March 12th, 2024
Shoulders traps
March 14th, 2024
Arms
March 15th, 2024
Chest / triceps
March 20th, 2024
Back
March 20th, 2024
Legs
March 21st, 2024
SHARMS
March 25th, 2024
Kong start go to boostcamp
March 25th, 2024
Arms
March 30th, 2024
Chest deathbench
April 1st, 2024
Back
April 2nd, 2024
Bench chest shoulders
April 4th, 2024
Bench / chest
April 8th, 2024
Back
April 9th, 2024
Conditioning - sled, bag sqwaats, bike
April 10th, 2024
Shoulders / triceps
April 12th, 2024
Chest
April 15th, 2024
Back
April 16th, 2024
Legs
April 18th, 2024
Shoulders
April 19th, 2024
Sharms
April 19th, 2024
Push
April 22nd, 2024
Pull
April 24th, 2024
Legs
April 24th, 2024
Shoulders
April 25th, 2024
Arms
April 27th, 2024
Push
April 30th, 2024
Pull
April 30th, 2024
Legs
May 3rd, 2024
Arms
May 3rd, 2024
Push
May 6th, 2024
Pull
May 7th, 2024
Shoulders
May 9th, 2024
Arms
May 10th, 2024
Chest
May 13th, 2024
Back
May 14th, 2024
Legs
May 15th, 2024
Circuit
May 17th, 2024
Shoulders (push press) triceps
May 18th, 2024
Chest / shoudlers / triceps
May 21st, 2024
Back
May 22nd, 2024
Arms/ shoulders / fore arms
May 24th, 2024
Strongman circuit
May 27th, 2024
Chest/ shoulders
May 27th, 2024
Back
May 28th, 2024
Legs
May 29th, 2024
Arms
May 30th, 2024
Chest / shoulders/ triceps
June 4th, 2024
Back / read delts
June 5th, 2024
Legs
June 6th, 2024
Arms
June 7th, 2024
Chest/ triceps
June 11th, 2024
Back / read delts
June 11th, 2024
Legs
June 12th, 2024
Arms
June 14th, 2024
Chest/ triceps
June 16th, 2024
Back / read delts
June 19th, 2024
Legs
June 19th, 2024
Shoulders
June 21st, 2024
Back / read delts
June 25th, 2024
Legs ( 12 week program)
June 27th, 2024
Shoulders/ triceps
June 28th, 2024
Chest/ triceps
July 1st, 2024
Legs
July 2nd, 2024
Shoudlers , lats , traps
July 3rd, 2024
Chest/ triceps
July 7th, 2024
Legs
July 9th, 2024
Shoulders + fight gone bad
July 10th, 2024
Arms
July 11th, 2024
Chest/ shoulders / triceps
July 15th, 2024
Legs
July 16th, 2024
Back / traps
July 18th, 2024
Arms / abs
July 19th, 2024
Chest
July 24th, 2024
Back
July 24th, 2024
Sharms 4x20s
July 26th, 2024
Legs
July 28th, 2024
Chest
July 29th, 2024
Back
July 30th, 2024
Shoulders
August 1st, 2024
Arms
August 2nd, 2024
Legs (power 3x5)
August 3rd, 2024
Bench - push
August 9th, 2024
Planet fitness full upper
August 9th, 2024
Upper bench- 5x5 185
August 13th, 2024
Legs KOT
August 14th, 2024
45 min bike / shoulders
August 15th, 2024
Close grip bench - arms
August 17th, 2024
Chest triceps
August 20th, 2024
Legs KOT
August 21st, 2024
Back/ shoulders
August 22nd, 2024
SHARMS
August 23rd, 2024
Chest
August 26th, 2024
Legs SSB squat
August 27th, 2024
Back
August 29th, 2024
Sharms
August 30th, 2024
Squat -legs
September 3rd, 2024
Bench- chest
September 3rd, 2024
Back
September 5th, 2024
SHARMS
September 6th, 2024
Chest
September 16th, 2024
Back
September 17th, 2024
Legs
September 18th, 2024
SHARMS
September 23rd, 2024
Chest
September 23rd, 2024
Back (high volume) 15’s
September 24th, 2024
Legs
September 26th, 2024
Shoulders / triceps
September 27th, 2024
Upper bench press
September 30th, 2024
Deadlift TB back
October 3rd, 2024
Shoulders
October 3rd, 2024
Arms
October 4th, 2024
Chest
October 7th, 2024
Back
October 8th, 2024
Legs (tri-set)
October 9th, 2024
Shoulders/ traps
October 10th, 2024
Arms
October 11th, 2024
Core/ Legs
October 13th, 2024
Chest
October 16th, 2024
Back
October 16th, 2024
Arms
October 20th, 2024
Legs
October 20th, 2024
Chest
October 21st, 2024
Back
October 22nd, 2024
Shoulders
October 27th, 2024
Legs
October 27th, 2024
Chest
October 28th, 2024
Back
October 30th, 2024
Shoulders
October 31st, 2024
Arms
November 1st, 2024
Chest
November 3rd, 2024
Back/ rear delt
November 6th, 2024
Legs
November 6th, 2024
Shoulders
November 7th, 2024
Arms
November 8th, 2024
Chest (great- top set back off )
November 11th, 2024
Back
November 12th, 2024
Shoulders
November 15th, 2024
Arms
November 15th, 2024
Legs
November 17th, 2024
Chest (tired weak)
November 18th, 2024
Back
November 20th, 2024
Shoudlers traps
November 22nd, 2024
Arms
November 22nd, 2024
Push
November 25th, 2024
Pull
November 26th, 2024
Arms
December 9th, 2024
Push
December 9th, 2024
Pull
December 12th, 2024
Sharms
December 16th, 2024
Push
December 16th, 2024
Pull
December 18th, 2024
Upper body planet fitness
December 23rd, 2024
Push
January 1st, 2025
Upper push pull
January 6th, 2025
Upper push pull
January 3rd, 2025
Push
January 6th, 2025
Pull
January 9th, 2025
Push
January 12th, 2025
Pull
January 14th, 2025
Arms
January 19th, 2025
Push
January 20th, 2025
Back / shoulders
January 22nd, 2025
Circuit / lower body
January 23rd, 2025
Chest and biceps
January 26th, 2025
Legs
January 28th, 2025
Back
January 29th, 2025
Shoudlers/ triceps
January 31st, 2025
Chest
February 3rd, 2025
Back
February 4th, 2025
Shoulders
February 6th, 2025
Arms / triceps focus
February 7th, 2025
Lower / squat
February 10th, 2025
Push / bench press
February 10th, 2025
Upper pull
February 12th, 2025
Chest triceps
February 18th, 2025
Back biceps
February 19th, 2025
Shoulders
February 21st, 2025
Chest
February 24th, 2025
Back
February 27th, 2025
Shoulders
February 27th, 2025
Arms
February 28th, 2025
Chest
March 3rd, 2025
Shoulders (great burn)
March 5th, 2025
Back
March 6th, 2025
Arms
March 7th, 2025
Chest / tricep
March 10th, 2025
Back biceps
March 11th, 2025
Core / hamstrings
March 12th, 2025
Sharms
March 14th, 2025
Bench / chest fst7
March 17th, 2025
Back
March 18th, 2025
Shoulders / traps
March 20th, 2025
Chest and arms
March 24th, 2025
KOT
March 25th, 2025
Back
March 27th, 2025
Sharms
March 29th, 2025
Chest shoulders
April 1st, 2025
Back traps
April 2nd, 2025
Arms
April 7th, 2025
Chest
April 7th, 2025
Back
April 8th, 2025
Legs
April 9th, 2025
Shoulders
April 10th, 2025
Arms
April 11th, 2025
Bench / push workout
April 14th, 2025
Back (DC training)
April 16th, 2025
Arms (vacation)
April 19th, 2025
Chest bench press
April 22nd, 2025
Back
April 23rd, 2025
Arms (rehab knee)
April 25th, 2025
Bench press - Push
April 28th, 2025
Pull
April 29th, 2025
Shoulders / traps
May 1st, 2025
Arms forearms
May 2nd, 2025
Bench press chest / triceps
May 5th, 2025
Back
May 6th, 2025
Knee and abs
May 7th, 2025
Shoulders
May 8th, 2025
Arms
May 10th, 2025
Chest shoulders triceps
May 13th, 2025
Back traps
May 14th, 2025
Legs - rehab
May 22nd, 2025
Legs - upper body boostcamp
May 22nd, 2025

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March 5th, 2021
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