Was awake since 4am bc my son had a fever. Didn’t do much today, mostly rehab and isometrics

KOT exercises
McGill big 3

Isometric Spanish squat: 3 x45s
SL foam roller iso bridge: 3x30s
Iso split squat: 3x60s
Iso GHR: +45 x30s, drop set to BW x30s

June 14: basketball

June 15: upper

Incline bench:
205x3
225x3
235x3
240x3
135x18

Weighted chin-ups:
45x3
60x3
70x3x2
Bw x 10

Db chest press
One arm db row
Rope pressdowns
Curls

June 16: lower

KOT exercises
McGill big 3

Iso Spanish squat
Iso bridge
Iso split squat
Iso weighted GHR

June 18: 20 min run

June 19: upper

Low incline Bb bench:
205x6
225x6x2
185x12

Weighted chin-ups:
25x6
35x6
45x6
Bw x12

Viking shoulder press:
3p x8
3.5p x8
4p x8

One arm cable rows

Cable curls
Dual rope pressdowns
TRX Y raise

June 21: lower

KOT exercises
McGill big 3

Iso Spanish squat
Iso bridge
Iso split squat
Iso weighted GHR

June 22: upper

Football bar wide grip bench:
225x5
245x5
255x5
225x10

Chest supported db row:
70x10
80x10x2
90x8

Incline db press:
80x8
90x8x2

HK SA pulldown

Cable curl
Db tri rollbacks
Lateral raise

June 23: lower

KOT exercises

Squat:
275x5
315x5
335x5

RDL:
275x6
315x6
335x6

Landmine hack squat
Banded back ext

Knees and back felt good today. Squats felt heavy bc I haven’t back squatted much at all lately but weren’t really that hard. Just trying to be more conservative with them and stay healthy

June 26: upper

Another stomach bug/virus over the weekend that my son brought home from daycare. Was throwing up all day Saturday and super weak and achy on Sunday. Lifted today but didn’t do much. At least feeling back to normal now.


Incline db press
Lat pulldown
HS chest press
HS chest supported row
Preacher curl
Cable tri ext
Cable RDF

June 27: lower

KOT exercises

Stiff leg DL
FFE reverse lunge
Leg press
Leg curl

Still not recovered from stomach bug. Got nauseous during the first two exercises so took it easy after that.

June 28: basketball

June 29: upper

Bench:
225x8x3

Seal row

Landmine Viking press
Pull-ups

Cable curl
TRX tri ext
Farmers carry

June 30: lower

KOT exercises

Hack squat
Banded back ext
SL Hatfield squat
SL hip thrust
Leg ext
Leg curl

July 2: 20 min run

Juju 3: upper

Incline BB:
205x5
225x5x3
135x18

Chin-ups:
+25x5
+45x5x3
Bw x12

Db chest press:
80 x10x3

Chest supported db row:
80x8x3

Rope pressdowns
Rope curls
Facepulls

July 4: lower

KOT exercises

Squat:
275x5
315x5x2

SL DB RDL
Bulgarian SS
Banded GHR

Good news is knees have been feeling better and felt good on squats and SS. Bad news is my low back was irritated again in the same spot when playing basketball last week. I could start to feel it as I went heavier on squats, so I didn’t go above 315 today.

July 5: 20 min run

July 6: upper

2 board press:
255x5
275x5x3
225x10

One arm db row:
90x8
100x8x3

Viking landmine shoulder press:
3p x8
3.5p x8
4p x8

Pull-ups

Cable chest fly
Prone I Y T raises
Cable curl
Cable pressdowns

July 7: lower

KOT exercises
McGill 3

Hack squat
Banded back ext
unilateral leg press
SL landmine RDL

Haven’t logged all week. It was a rough one with my wife traveling and one of my kids got pink eye so my sleep was pretty terrible all week but particularly earlier in the week.

July 10: upper

Bench:
245x6x3
Cable rows
Incline db press
HK SA pulldown
Db tri rollbacks
Curls

July 11:

KOT exercises

Squat:
315x5x3

Light RDL
Iso split squat
Iso GHR

July 13: upper

Incline bench:
205x6
215x6x2
135x15

Wide grip pull-ups
25 x6
35x6x2
Bw x 10

Db floor press:
100x10, 8, 8

One arm db row
100x8x3

Rope pressdowns
Lateral raise
Curls

July 14:
Basketball

Juky 15:

KOT exercises
McGill 3

Bulgarian SS
Banded back ext
Leg ext
Leg curl

Didn’t have much time the last session and also trying to get the knee and back completely healthy again

July17: upper

Pin press, just off chest:
295x1
315x1
275x5
225x12

Head supported bent over db row:
80sx8x3

Viking press
Pull-ups

Hammer curls
Db tri rollbacks
Facepulls

July 18: lower

RDL: 315x6x3

Goblet squat
Hand supported Bulgarian ss
Banded GHR

July 19: 20 min run

Knee and low back feeling better. Prob won’t back squat or pull from floor for the rest of the month and then go on vacation. Will see if everything is 100% by early august

July 20: upper

Low incline db press:
80x8
90x8
100x8
110x6

One arm db row:
80x8
90x8
100x8
110x8

Floor press:
225x6
235x6
245x6

Lat pulldown

Cable curl
Rope pressdowns
Prone IYT raises

July 21: lower

KOT exercises
McGill 3

Db reverse lunge
SL landmine RDL
SL wall sit
Weighted slider bridge/curl

Another rough week. My son got over his pink eye and then got hand foot and mouth virus this week so my sleep has been horrible. Didn’t even lift Monday I was so tired. Leave for vacation this Saturday.

July 25: upper

Db chest press:
70x10
80x10
90x10
100x10

Cable row

High incline press
Pull-ups

Cable curl
Cable pressdowns
Probe IYT raises

July 26:

KOT exercises

RDL:
315x6
335x6
365x6

RFE Hatfield split squat
Weighted GHR
Heel elevated goblet squat

July 28:

Bench:
225x8x3

Chest supported db row

Unilateral landmine press
Unilateral pulldown

Db tri rollbacks
Db curl
Band pullaparts

Was on vacation last week in outer banks. Did two upper and one lower lifts that were pretty short (35-40 min) and no barbell stuff. Also did a couple short runs.

Aug 7: upper

Bench:
245x8, 7, 7

Chest supported db row:
80x8
90x8
100x7

High incline db press
HK sa pulldown

Cable curls
Rope pressdowns
Facepulls

Aug 8: lower

Squat:
275x5
315x5
345x5

RDL:
225x8
275x8
295x8

Leg ext
Leg curl

Best the knees and back have felt. Trying to keep several reps in the tank for now

August 10: 25 min run

Aug 11: upper

Football bar wide grip bench:
225x8x3

Seal row:
155x8
175x8
185x8
Drop set: 185, 155, 135

Unilateral incline db press:
75x6
85x6
90x6

Pull-ups

Elbows out tri ext
Db hammer curls

Aug 12: lower

Just did a short session and east session in my garage gym.

SSB front squat
Staggered stance RDL
Bulgarian SS
Back ext

Aug 13: upper

Bench:
255x7, 5, 5

Weighted chin-ups:
25x8x3

Viking shoulder press
One arm cable rows

Overhead rope tri ext
Rope curls
IYT raises

August 15: lower

Sumo DL:
Up to 405x3

These were easy but I still have that irritation on right side by SI joint. Really annoying

SL Hatfield squat
Leg ext
Leg curl
Back ext

Aug 16: 25 min run

Aug 17: upper

Low incline db press:
90x6
100x6
110x6
80x15

One arm db row:
90x8
100x8
110x8

HK SA landmine press
Lat pulldown
Cable curl
Db tri rollbacks

Aug 18: lower

Hack squat
SL landmine RDL
Bulgarian SS
GHR

Aug 20: 20 min run

Aug 21: upper

Bench:
255x8, 6, 6

Head supported bent over db row:
70s x8
80s x8x2

Unilateral incline press
HK SA pulldown

Incline cable curl
Cable pressdowns
Cable lateral raise

At the beach for a few days for a short vacation. Found a pretty cool gym to work out at.

Aug 24: upper

Low incline db presss:
80x8
90x8
100x6
90x8

Hs chest supported row
HS Chest press
Wide grip cable row
HS shoulder press
Mag grip pulldown
Plate loaded preacher curl
Rope pressdowns

Aug 25: lower

Hack squat
RDL
belt squat
Plate loaded hip thrust

Aug 26: 25 min run