date,exercise,weight,reps,notes
2/2/2026,Squat,165,5,
2/2/2026,Zercher Squat,95,13,
2/2/2026,Zercher Squat,95,17,
2/2/2026,Zercher Squat,95,17,
2/2/2026,Zercher Squat,95,10,
2/2/2026,Zercher Squat,95,10,
2/2/2026,Hamstring Deadlift,50,10,
2/2/2026,Hamstring Deadlift,50,10,
2/2/2026,Hamstring Deadlift,50,10,
2/2/2026,KB Sidestep,20,10,
2/2/2026,KB Sidestep,20,10,
2/2/2026,KB Sidestep,20,10,
2/2/2026,SL Calf Raise,,17,bodyweight
2/2/2026,SL Calf Raise,,17,bodyweight
2/2/2026,SL Calf Raise,,17,bodyweight
2/2/2026,Bulgarian Split Squat,15,10,
2/2/2026,Bulgarian Split Squat,15,10,
2/2/2026,Bulgarian Split Squat,15,10,
2/2/2026,Bulgarian Split Squat,15,10,
2/3/2026,Face Pull,72,10,
2/3/2026,DB Row,50,10,
2/3/2026,DB Row,60,10,
2/3/2026,DB Row,60,11,
2/3/2026,KB Press,24,10,
2/3/2026,KB Press,24,11,
2/3/2026,Cable Row,49,10,
2/3/2026,Cable Row,49,11,
2/3/2026,EQ Bar Incline Bench,16,7,16kg KB each side
2/3/2026,EQ Bar Incline Bench,31,11,16kg KB + 15lb DB each side
2/3/2026,EQ Bar Incline Bench,31,10,16kg KB + 15lb DB each side
2/3/2026,EQ Bar Incline Bench,16,21,16kg KB each side
2/3/2026,BB Upright Row,65,17,
2/3/2026,BB Upright Row,65,21,
2/3/2026,Cable Fly,53,17,
2/3/2026,Cable Fly,53,13,
2/3/2026,DB Lateral Raise,10,11,
2/3/2026,DB Lateral Raise,10,10,
2/9/2026,Squat (Foot Elevated),135,3,
2/9/2026,Squat (Foot Elevated),165,7,
2/9/2026,Squat (Foot Elevated),185,7,
2/9/2026,Squat (Foot Elevated),205,7,
2/9/2026,Squat (Foot Elevated),205,7,
2/9/2026,Squat (Foot Elevated),205,7,
2/9/2026,Hamstring DL,60,10,
2/9/2026,Hamstring DL,60,10,
2/9/2026,Hamstring DL,60,10,
2/9/2026,Hamstring DL,60,10,
2/9/2026,KB Extension,16,10,kg
2/9/2026,KB Extension,16,10,kg
2/9/2026,KB Extension,16,17,kg
2/9/2026,KB Extension,16,21,kg
2/9/2026,SL Calf Raise,,17,bodyweight
2/9/2026,SL Calf Raise,,13,bodyweight
2/9/2026,SL Calf Raise,,21,bodyweight
2/9/2026,SL Calf Raise,,21,bodyweight
2/9/2026,Bulgarian Split Squat,,10,bodyweight
2/9/2026,Bulgarian Split Squat,15,10,
2/9/2026,Bulgarian Split Squat,25,10,
2/9/2026,Bulgarian Split Squat,30,12,
2/9/2026,Adductor Bench,,21,bodyweight
2/9/2026,Adductor Bench,,21,bodyweight
2/10/2026,EQ Bar Incline Bench,16,7,16kg KB each side
2/10/2026,EQ Bar Incline Bench,31,13,16kg KB + 15lb DB each side
2/10/2026,EQ Bar Incline Bench,31,13,16kg KB + 15lb DB each side
2/10/2026,Ring Row,,10,bodyweight
2/10/2026,Ring Row,,10,bodyweight
2/10/2026,Ring Row,,11,bodyweight
2/10/2026,Ring Row,,11,bodyweight
2/10/2026,Low to High Crossover,16,17,
2/10/2026,Low to High Crossover,16,17,
2/10/2026,Chinup,,7,bodyweight
2/10/2026,Chinup,,7,bodyweight
2/10/2026,Chinup,,7,bodyweight
2/10/2026,KB Press,32,17,
2/10/2026,KB Press,32,17,
2/10/2026,Ab Wheel,,17,bodyweight
2/10/2026,Ab Wheel,,21,bodyweight
2/10/2026,SA Tricep Extension,16,21,
2/10/2026,SA Tricep Extension,22,17,
2/11/2026,Zercher Squat,75,10,
2/11/2026,Zercher Squat,95,10,
2/11/2026,Zercher Squat,115,10,
2/11/2026,Zercher Squat,115,10,
2/11/2026,Zercher Squat,115,10,
2/11/2026,Zercher Squat,115,10,
2/11/2026,Zercher Squat,115,10,
2/11/2026,SL Calf Raise,,21,bodyweight
2/11/2026,SL Calf Raise,,21,bodyweight
2/12/2026,TGU,36,2,kg
2/12/2026,TGU,40,2,kg
2/12/2026,TGU,44,2,kg
2/12/2026,TGU,44,2,kg
2/12/2026,TGU,44,2,kg
2/12/2026,Rear Delt,16,10,
2/12/2026,Rear Delt,16,11,
2/12/2026,Shoulder Press,75,7,
2/12/2026,Shoulder Press,95,7,
2/12/2026,Shoulder Press,115,6,
2/12/2026,Shoulder Press,135,3,
2/12/2026,Shoulder Press,135,3,
2/12/2026,Shoulder Press,135,3,
2/12/2026,Tuck Inversion,,2,bodyweight
2/12/2026,Tuck Inversion,,2,bodyweight
2/12/2026,Tuck Inversion,,2,bodyweight
2/12/2026,Neck Circuit,10,17,
2/14/2026,Deadlift,185,6,
2/14/2026,Deadlift,225,5,
2/14/2026,Deadlift,275,5,
2/14/2026,Deadlift,275,5,
2/14/2026,Deadlift,275,6,
2/14/2026,Deadlift,275,5,
2/14/2026,Fire Hydrant,,17,bodyweight
2/14/2026,Fire Hydrant,,17,bodyweight
2/14/2026,Fire Hydrant,,17,bodyweight
2/14/2026,SL Deadlift,36,10,
2/14/2026,SL Deadlift,40,10,
2/14/2026,Chinup (Narrow),,5,vest
1/27/2026,Squat,135,7,
1/27/2026,Squat,185,7,
1/27/2026,Squat,185,5,
1/27/2026,Squat,225,5,
1/27/2026,Squat,225,5,
1/27/2026,Squat,225,5,
1/27/2026,Squat,225,6,
1/27/2026,Bulgarian Split Squat,15,10,
1/27/2026,Bulgarian Split Squat,15,10,
1/27/2026,Bulgarian Split Squat,15,10,
1/27/2026,KB Extension,16,17,kg
1/27/2026,KB Extension,16,21,kg
1/27/2026,SL Calf Raise,,17,bodyweight
1/27/2026,SL Calf Raise,,21,bodyweight
1/29/2026,Hamstring Deadlift,50,10,
1/29/2026,Hex DL,240,5,
1/29/2026,Hex DL,295,7,
1/29/2026,Hex DL,295,7,
1/29/2026,Hex DL,295,7,
1/29/2026,Bench,135,5,
1/29/2026,Bench,185,7,
1/29/2026,Bench,185,8,
1/29/2026,Bench,185,6,
1/29/2026,Tuck Inversion,,2,bodyweight
1/29/2026,Ring Row,,7,bodyweight
1/29/2026,Ring Row,,7,bodyweight
1/29/2026,Ring Row,,7,bodyweight
1/29/2026,Ball Situp,,17,bodyweight
1/29/2026,Ball Situp,,13,bodyweight
1/29/2026,Alt Leg Lift,,10,bodyweight
1/29/2026,Alt Leg Lift,,10,bodyweight
1/29/2026,Cable Trap,16,7,
1/29/2026,Cable Trap,16,10,
1/29/2026,SA Landmine Press,25,10,
1/29/2026,SA Landmine Press,25,10,
1/29/2026,SA Landmine Press,25,10,
1/29/2026,Landmine Pull and Press,25,10,
1/29/2026,Landmine Pull and Press,25,11,
1/29/2026,Wide Grip Pull Up,,5,bodyweight
1/29/2026,Wide Grip Pull Up,,5,bodyweight
1/29/2026,Wide Grip Pull Up,,5,bodyweight
1/30/2026,Face Pull,66,10,
1/30/2026,KB Press,20,7,
1/30/2026,KB Press,24,7,
1/30/2026,KB Press,32,3,
1/30/2026,KB Press,32,3,
1/30/2026,KB Press,32,3,
1/30/2026,Side Lying Press,20,7,
1/30/2026,Side Lying Press,24,7,
1/30/2026,Side Lying Press,24,13,
1/30/2026,Side Lying Press,24,17,
1/30/2026,TGU,44,1,kg
1/30/2026,TGU,48,1,kg
1/30/2026,TGU,48,1,kg
1/30/2026,BB Reverse Curl,45,17,bar only
1/30/2026,BB Reverse Curl,55,13,
1/30/2026,BB Reverse Curl,60,13,
1/30/2026,CoC,0.5,7,Captains of Crush #0.5
1/30/2026,CoC,1,5,Captains of Crush #1
1/30/2026,CoC,1,5,Captains of Crush #1
1/30/2026,SA Tricep Extension,27,10,
1/30/2026,SA Tricep Extension,27,11,
1/30/2026,Ball Bicep Curl,27,10,
1/30/2026,Ball Bicep Curl,27,11,
1/30/2026,Neck Circuit,10,17,
1/30/2026,Neck Circuit,10,17,
1/30/2026,Bench Dip,,21,bodyweight
1/30/2026,Bench Dip,,21,bodyweight
1/30/2026,Assault Bike,,,77 cal - 10/20 intervals
1/18/2026,Squat,135,7,
1/18/2026,Squat,155,5,
1/18/2026,Squat,170,5,
1/18/2026,Squat,185,11,work set
1/18/2026,Squat,185,10,work set
1/18/2026,DB Step Back Lunge,40,7,
1/18/2026,DB Step Back Lunge,60,7,
1/18/2026,DB Step Back Lunge,80,7,work set
1/18/2026,DB Step Back Lunge,80,10,work set - max
1/18/2026,Bench,135,7,
1/18/2026,Bench,165,5,
1/18/2026,Bench,185,9,work set
1/18/2026,Bench,185,8,work set
1/18/2026,SA Lat Pulldown,60,7,
1/18/2026,SA Lat Pulldown,71,10,work set
1/18/2026,SA Lat Pulldown,71,11,work set
1/18/2026,Ab Wheel,,11,vest
1/18/2026,Ab Wheel,,10,vest
1/18/2026,SL Calf Raise,,17,vest
1/18/2026,SL Calf Raise,,13,vest
1/18/2026,KB Press,20,5,
1/18/2026,KB Press,24,11,work set
1/18/2026,KB Press,24,10,work set
1/19/2026,KB Extension,12,13,kg
1/19/2026,KB Extension,12,17,kg
1/19/2026,KB Extension,12,17,kg
1/19/2026,KB Extension,12,21,kg - ankle weight
1/19/2026,KB Extension,12,21,kg - ankle weight
1/19/2026,Knee Raise,,21,ankle weight
1/19/2026,Knee Raise,,17,ankle weight
1/19/2026,Hip Flexor,12,10,
1/19/2026,Hip Flexor,12,10,
1/19/2026,Hip Flexor,12,10,
1/19/2026,Adductor Bench,,17,bodyweight
1/19/2026,Adductor Bench,,21,bodyweight
1/19/2026,GHD,,7,bodyweight
1/19/2026,GHD,,7,bodyweight
1/19/2026,GHD,,7,bodyweight
1/20/2026,Ab KB Drag,12,10,
1/20/2026,Ab KB Drag,12,11,
1/20/2026,Dip,,13,bodyweight
1/20/2026,Dip,,17,bodyweight
1/20/2026,SA Tricep Extension,22,11,
1/20/2026,SA Tricep Extension,22,10,
1/20/2026,CoC,0.5,7,Captains of Crush
1/20/2026,CoC,1,6,Captains of Crush
1/20/2026,CoC,1,7,Captains of Crush
1/20/2026,CoC,1.5,3,Captains of Crush
1/20/2026,CoC,1.5,2,Captains of Crush
1/20/2026,CoC,1,10,Captains of Crush
1/20/2026,Ab Mat,,17,bodyweight
1/20/2026,Ab Mat,,13,bodyweight
1/20/2026,SA DB Curl,30,11,
1/20/2026,SA DB Curl,30,10,
1/20/2026,EQ Military Press,16,7,16kg KB each side
1/20/2026,EQ Military Press,16,10,16kg KB each side
1/20/2026,Tuck Inversion,,2,bodyweight
1/20/2026,Tuck Inversion,,2,bodyweight
1/20/2026,Cable Trap,16,10,
1/20/2026,Cable Trap,16,7,
1/20/2026,Ab Scissors,,,,2 sets
1/20/2026,Ab Scissors,,,,2 sets
1/20/2026,Chinup Negatives,,2,bodyweight
1/20/2026,Chinup Negatives,,2,bodyweight
1/22/2026,TGU,44,1,kg
1/22/2026,TGU,44,1,kg
1/22/2026,TGU,44,1,kg
1/22/2026,EQ Military Press,16,10,16kg KB each side
1/22/2026,EQ Military Press,16,10,16kg KB each side
1/22/2026,EQ Military Press,16,10,16kg KB each side
1/22/2026,BB Row,95,21,
1/22/2026,BB Row,95,17,
1/22/2026,Windmill,12,6,kg
1/22/2026,Half Kneel Windmill,16,7,kg
1/22/2026,Half Kneel Windmill,16,8,kg
1/22/2026,Side Lying Press,20,21,
1/22/2026,Side Lying Press,24,21,
1/22/2026,Ball Situp,,17,bodyweight
1/22/2026,Ball Situp,,17,bodyweight
1/22/2026,Ball Situp,,17,bodyweight
1/22/2026,Neck Circuit,10,17,
1/22/2026,Neck Circuit,10,17,
1/22/2026,Neck Circuit,10,17,
1/2/2026,Face Pull,68,10,
1/2/2026,Cable Trap,16,10,
1/2/2026,EQ Bar Incline Bench,16,13,16kg KB each side
1/2/2026,EQ Bar Incline Bench,21,10,16kg KB + 5lb each side
1/2/2026,EQ Bar Incline Bench,26,10,16kg KB + 10lb each side
1/2/2026,EQ Bar Incline Bench,26,12,16kg KB + 10lb each side
1/2/2026,EQ Bar Incline Bench,31,10,16kg KB + 15lb each side
1/2/2026,Chinup,,10,
1/2/2026,Chinup,,7,
1/2/2026,Chinup,,7,
1/2/2026,Chinup,,5,slow negatives
1/2/2026,Chinup,,5,slow negatives
1/2/2026,Alternating Step Cable Cross,44,16,
1/2/2026,Alternating Step Cable Cross,44,16,
1/2/2026,Alternating Step Cable Cross,44,16,
1/2/2026,Tuck Inversion,,2,vest
1/2/2026,Tuck Inversion,,2,vest
1/2/2026,Ab Wheel,,7,vest
1/2/2026,Ab Wheel,,7,vest
1/2/2026,Ab Wheel,,7,vest
1/2/2026,Ring Dip,,3,bodyweight
1/2/2026,Ring Dip,,3,bodyweight
1/2/2026,Ring Dip,,3,bodyweight
1/2/2026,Overhead Tricep Extension,44,13,
1/2/2026,Overhead Tricep Extension,44,13,
1/2/2026,Overhead Tricep Extension,44,13,
1/2/2026,BB Curl,45,17,bar only
1/2/2026,BB Curl,45,17,bar only
1/2/2026,BB Curl,45,17,bar only
1/2/2026,Band Pushup,,7,black/gray band
1/2/2026,Band Pushup,,7,black/gray band
1/2/2026,Band Pushup,,7,black/gray band
1/3/2026,TGU,36,1,kg
1/3/2026,TGU,40,1,kg
1/3/2026,TGU,44,1,kg
1/3/2026,TGU,48,1,kg
1/3/2026,TGU,48,1,kg
1/3/2026,TGU,48,1,kg
1/3/2026,Deadlift,185,5,
1/3/2026,Deadlift,225,5,
1/3/2026,Deadlift,275,5,
1/3/2026,Deadlift,275,5,
1/3/2026,Deadlift,275,5,
1/3/2026,Deadlift,275,6,
1/3/2026,Assault Bike,,,72 cal - 10/20 intervals
1/4/2026,Assault Bike,,,5 min - target zone 4 cardio
1/4/2026,Ski,,,5 min - target zone 4 cardio
1/4/2026,Jump Rope,,,5 min - target zone 4 cardio
1/4/2026,KB Swing,24,5,kg - single arm every 60 sec / arm every 45 sec - 5 min
1/4/2026,Neck Circuit,10,17,
1/6/2026,Squat,135,7,
1/6/2026,Squat,165,7,
1/6/2026,Squat,165,7,chains - 207 total
1/6/2026,Squat,165,7,chains - 207 total
1/6/2026,Squat,165,7,chains - 207 total
1/6/2026,Bulgarian Split Squat,30,10,
1/6/2026,Bulgarian Split Squat,30,10,
1/6/2026,Bulgarian Split Squat,30,10,
1/6/2026,KB Hip Flexor,12,10,kg
1/6/2026,KB Hip Flexor,12,10,kg
1/6/2026,KB Hip Flexor,12,10,kg
1/6/2026,KB Extension,12,10,kg
1/6/2026,KB Extension,12,10,kg
1/6/2026,KB Extension,12,10,kg
1/6/2026,Adductor Bench,,10,bodyweight
1/6/2026,Adductor Bench,,10,bodyweight
1/6/2026,Adductor Bench,,10,bodyweight
1/6/2026,BB Hip Bridge,135,13,
1/6/2026,BB Hip Bridge,135,13,
1/6/2026,BB Hip Bridge,135,13,
1/7/2026,Face Pull,68,10,
1/7/2026,Cable Trap,16,8,
1/7/2026,EQ Bar Incline Bench,16,10,16kg KB each side
1/7/2026,EQ Bar Incline Bench,26,10,16kg KB + 10lb each side
1/7/2026,EQ Bar Incline Bench,26,10,16kg KB + 10lb each side
1/7/2026,EQ Bar Incline Bench,31,13,16kg KB + 15lb each side
1/7/2026,EQ Bar Incline Bench,31,9,16kg KB + 15lb each side
1/7/2026,EQ Bar Incline Bench,31,8,16kg KB + 15lb each side
1/7/2026,Chinup,,8,
1/7/2026,Chinup,,6,
1/7/2026,Chinup,,6,
1/7/2026,Chinup,,6,
1/7/2026,Alternating Step Cable Cross,44,16,
1/7/2026,Alternating Step Cable Cross,44,16,
1/7/2026,Alternating Step Cable Cross,44,16,
1/7/2026,Tuck Inversion,,2,vest
1/7/2026,Tuck Inversion,,2,vest
1/7/2026,Ab Wheel,,7,vest
1/7/2026,Ab Wheel,,7,vest
1/7/2026,Ab Wheel,,7,vest
1/7/2026,Ring Dip,,7,bodyweight
1/7/2026,Ring Dip,,7,bodyweight