12/11/25
Feet Up Bench - 160x8@7,7,8,8.5 - 4 sets
Seated row - wide grip - 90x8@7,7,8,9 - 4 sets
Machine incline - 25x10@7, 25x10@9
DB shrugs - 50x12@9, 50x12@10
12/12/25
Hip Thrust - 120x8@7,7.5,8.5 - 3 sets
Barbell Lunges - 4 sets of 10@35lbs@7,7,7,8~
Cable hip abduction - 15x10@7, 15x10@9
Leg extension - 70x12@9, 70x9@10
8 minutes of side planks
12/16/25
30° incline bench - 155x8 - 3 sets@7,8,8.5
Cable High Standing Row - 175x8 - 3 sets @77,8,9
DB Seated Shoulder Press - 40x10 - 3 sets@7,8,9
DB Flies - 25s x 12@9 - 3total sets
40 minute walk/jog
12/17/25
Belt Squat - 132x10@7,8,8.5
3’’ split squat - 8@bw - 2 sets@7,8.5
Hamstring curls - 90x10@8 - 3 sets@8@8,8,9
12/18/25
Feet Up Bench - 175x8@7,7,8,8.5 - 4 sets
Seated row - wide grip - 80x8@8,9 - 2 sets
Machine incline - 30x10@7, 30x10@8, 30x10@9
DB shrugs - 50x12@9, 50x12@9, 50x12@10
12/19/25
Hip Thrust - 90x8@7,9
Barbell Lunges - 2 sets of 10@55lbs@7,8.5
Cable hip abduction - 25x10@7, 25x10@9
Leg extension - 70x10@9, 70x10@10 (forgot the burnout whoops)
12/23/25
30° incline bench - 145x8@7,7,7,8,8.25 (5sets)
Cable High Standing Row - 165x8 - 5 sets @7,7,7,8,8.5
DB Seated Shoulder Press - 50x10@7,9 - 2 sets
DB Flies - 30sx12@9, 30sx13@10 -2 total sets
45 min bike
12/26/25
Feet Up Bench - 195x8@8,8,9 3 sets
Seated row - wide grip - 95x8@8,9 - 2 sets
Machine incline - 35x10@7, 35x10@9
DB shrugs - 50x12@9, 50x12@9, 50x12@10
12/27/25
Hip Thrust - 100x8@7,9
Barbell Lunges - 3 sets of 10@35lbs@7,8,8.5
Cable hip abduction - 35x10@8, 35x10@9
Leg extension - 80x10@9, 80x8@10 (burned out)
12/30/25
30° incline bench - 170x8@8 - 3 sets
Cable High Standing Row - 190x8@8 - 3 sets until @9
DB Seated Shoulder Press - 45x10@8-8.5 - 3 sets
DB Flies - 30sx12@9, 30sx13@10 -2 total sets
45 min bike
12/31/25
Belt Squat - 106x10@7,8,9 - 3 sets
3’’ split squat - bwx8@ 3 sets until @9
Hamstring curls - 110x10@8 - 3 sets until @9
1/2/25
Feet Up Bench - 205x8@8 - 3 sets until @ 9+
Seated row - wide grip - 90x8@8 - 3 sets until 9.5
Machine incline - 40x10@7, 40x10@9
DB Shrugs - 55x12@9, 55x12@10
1/3/25
Hip Thrust - 110x8@7,9
Barbell Lunges - 4 sets of 10@45lbs@7,8,8,8.5
Cable hip abduction - 15x10@8, 15x10@9
Leg extension - 90x12@9, 90x9@10 (burned
Skipped training last week, due to my daughter being born!
1/12/26
Belt Squat - 140x8@8,8.5,8.5,9~ - 4 sets
3” board split squat - 3x12@bw@8 2x10@bw
1/13/26
40° incline bench - 180x8@8,8,9
High cable row - 210x12@8,9
Ski - 20 min@6, :10 sprints x10
Congratulations man. No better feeling in the world. Enjoy it!
1/16/25
Feet Up Bench - 205x8@8 - 205x8@9
Seated row - wide grip - 90x12@9 - 90x10@9 (might be a rep PR)
Conditioning (running)
1/17/25
Hip Thrust - 170x8@8,8,9~ (PR)
Barbell Lunges - 2 sets of 10@65lbs@8,9
Conditioning (running) - 20 minutes
1/18/25
Peloton (20 minutes@6-7 / (:10) sprints x 10
1/20/26
Belt Squat - 150x8@8,8,9 - 3 sets
3” board split squat - 3x12@bw@8 2x10@bw
1:00@6/1:00@2-3 - running - 10 rounds
1/21/25
40° incline bench - 160x8@8,8,8,9
High cable row - 180x12@8,8,9
Ski - 20 min@6, :10 sprints x10
1/23/25
Feet Up Bench - 205x8@8,8,9
Seated row - wide grip - 85x12@9 - 80x10@9
Hip Thrust - 120x8@8,9
Barbell Lunges - 3 sets of 10@55lbs@8,8,9
Conditioning (running) - 20 minutes
1/27/25
Belt Squat - 105x8@8,8,9
3’’ split squat - 12@9@bw bwx10@9
Ski work (20:00@6 - 10 (:10) surges
1/29/26
Hip Thrust - 130x8@8,9
Barbell Lunges - 1x12, 3 sets of 10@35lbs…jacked up the rpe prob was like @8~,7,7,7
Conditioning (running) - 24 minutes
1/31/26
Feet Up Bench - 225x8@8,9 (PR) 
Seated row - wide grip - 90x12@9 - 90x10@8,9
30 min bike with 10 min of (:10) surges
2/3/26
Belt Squat - 120x8@8,9
3’’ split squat - 12@9@bw bwx10@9 x 2 sets
2/5/26
Incline Bench - 3 sets @165@8,8,9
Cable High pulldowns - 3 sets of 190x12@9,10,10@9
20 min walk/jog
2/6/26
Hip thrusts - 3 sets - 140x8@8,8,9
Lunges - BW+55 x12@9, x20@9
4min@6-7 / 4 min @2-3 - 3 rounds
2/7/26
Feet Up Bench - 185x8@8,9 - 2 sets
Seated Cable Rows - 102.5x12@9, 3x10@102.5@8,8,9
30 min spin @ rpe 6 (with this sinus thing I’m battling there’s no way surges were happening today but glad I was able to get something in).
2/10/26
Belt Squat - 140x4@6~7 - 3 sets
3’’ split squat - bwx10@7-8x 3 sets
20 min rpe 6 ski the (:10/:50) - 10x surges
Deloaded and cardio the rest of the week last week. Nothing significant!
2/16/25
Belt Squat - 140x8@8,9 - 2 sets
3 board single leg reverse lunge - BW+10 medball (2 sets) - x12@9, x10@9
20 minute run (:60@6-7/:60@3) - 10 rounds.
2/5/26
Incline Bench - 4 sets @165@8,8,8,9
Cable High pulldowns - 4 sets of 165x12@9,10@8, 10@8, 10@9
24 min walk/jog
2/20/26
Hip thrusts - 3 sets - 150x8@8,8,9
Lunges - BW+35x12@9, x10@8, x10@9
Bike x20 min@ 135~ HR
then (:10) bike surges (:50) rest x10
2/22/26
Feet up bench - 215x8@8, 215x8@9
Seated Cable Row - 115x12@9 (prob a PR) 115x10@9
20 min@6 + 10 Surges + curls + extensions + calves