Physiological Improvement Blog

Having best efforts in proper nutrition intake and hydration. Protein, Carbs, Fats, Vitamins, Minerals, and Water. I've been eating 5 meals, throughout the day. This is the chronology of my workouts. This is not working out after taking a long break, as I had already been working out periodically. First set usually is a light warm-up. Beware of intense sprinting without proper medium and hard tissue strength. Fast jogging might be part of initial workouts prior to sprinting

germ resistance, may not correlate with overly exertive exercise. biking is now for transportation or liesure, and exercise am now working out about three times a week, alternating heavy weight single set (reps of 2-5) followed by single hugh rep or bodyweght workout set workout days or moderate weight single set (reps of about 10) followed by bodyweight single set workout days, each with ab and cardio workouts. weoght lifted increasing in linear amount

Exercise	Repetitions per Set	Weight for Set
Week 161, Day 2
Bench Press	4	225, 135LBS
Squats	6	245LBS
Deadlifts	5	295LBS
Calf Raises	5	295LBS
Bent-over Rows	4	225, 225LBS
Shoulder Press	5	135
DB Tricep Extensions	6	80LBS
DB Alternating Curls	5	45LBS
Ab Crunches	F,R,L,F	40
Pushups, Pullups, Jumping Squats, Back Extensions	20
Week 160, Day 5
Bench Press	3+5	225, 135LBS
Squats	5	235LBS
Deadlifts	5	275LBS
Calf Raises	13	275LBS
Bent-over Rows	5+5	225, 135LBS
Shoulder Press	1+5	145,95LBS
Tricep Extensions	10	95LBS
2-arm Curls	10	95LBS
Ab Crunches,Situps	F,R,L,F	20,20,20,10
Week 160, Day 3
Bench Press	1+8	225, 135LBS
Squats	5	235LBS
Deadlifts	5	275LBS
Calf Raises	13	275LBS
Bent-over Rows	5	225LBS
Shoulder Press	1+5	145,95LBS
Tricep Extensions	10	95LBS
2-arm Curls	10	95LBS
Ab Crunches,Situps	F,R,L,F	20,20,20,10
Week 159, Day 5
Some cardio	biking	25M
Week 159, Day 3
Pushups	5
Jumping Squats	5
Pullups	5
Back Extensions	5
Bench Press	5	185LBS
Deadlifts	5	275LBS
Squats	13	185LBS
Calf Raises	13	185LBS
Bent-over Rows	10	185LBS
Dumbell Shrugs	13	85LBS
Shoulder Press	5	115LBS
Tricep Extensions	13	95LBS
2-arm Curls	13	95LBS
Pushups	20
Jumping Squats	20
Pullups	20
Back Extensions	20
Ab Crunches	F,R,L	20,20,20
Week 158, Day 6
Bench Press	13,13 13	bar, 55LBS,85LBS
Deadlifts	5,13,13	bar,55LBS,85LBS
Squats	5,13,13	bar,55LBS,85LBS
Stair climber	10M
Ab Crunches	30
Week 158, Day 4
DB Bench Press	13	70LBS
Deadlifts	2	275LBS
Squats	13	185LBS
Calf Raises	13	185LBS
Bent-over Rows	13	185LBS
Dumbell Shrugs	13	85LBS
Shoulder Press	5	105LBS
Tricep Extensions	13	95LBS
2-arm Curls	13	95LBS
Biking	10M
Ab Crunches	30
Week 158, Day 2
Some cardio	treadmill walk	25M
Week 157, Day 5
Two Kettlebells, Jogging and Jumping, alternating	10,10	30LBS
Two Kettlebells, Jogging and Crouch to Stand, alternating	10,10	30LBS
Two Kettlebells, Jogging and Shoulder Press, alternating	10,10	30LBS
Sprints	50m	6 total, pairs of 2, slow to fast
Situps	30
Week 156, Day 2
Pushups	5
Jumping Squats	5
Pullups	5
Back Extensions	5
Bench Press	8	185LBS
Deadlifts	5	275LBS
Squats	13	185LBS
Calf Raises	13	185LBS
Bent-over Rows	10	185LBS
Dumbell Shrugs	13	85LBS
Shoulder Press	5	115LBS
Tricep Extensions	13	95LBS
2-arm Curls	13	95LBS
Pushups	20
Jumping Squats	20
Pullups	20
Back Extensions	20
Ab Crunches	F,R,L	20,20,20
Week 155, Day 6
Some cardio	biking	25M
Week 155, Day 5
Pushups	5
Jumping Squats	5
Pullups	5
Back Extensions	5
Bench Press	7	185LBS
Deadlifts	5	275LBS
Squats	10	185LBS
Calf Raises	13	185LBS
Bent-over Rows	13	135LBS
Dumbell Shrugs	13	85LBS
Shoulder Press	5	115LBS
Tricep Extensions	13	95LBS
2-arm Curls	13	95LBS
some cardo
Ab Crunches, Situps, Ab Crunches	F,R,L	20,10,15,15
Week 155, Day 3
Pushups	5
Jumping Squats	5
Pullups	5
Back Extensions	5
Bench Press	5	175LBS
Deadlifts	5	275LBS
Squats	10	185LBS
Calf Raises	20	135LBS
Bent-over Rows	13	135LBS
Dumbell Shrugs	13	85LBS
Shoulder Press	5	115LBS
Tricep Extensions	13	95LBS
2-arm Curls	13	95LBS
some cardo
Ab Crunches, Situps, Ab Crunches	F,R,L	20,10,15,15
Week 154, Day 1
Pushups	5
Jumping Squats	5
Pullups	5
Back Extensions	5
Bench Press	13	135LBS
Deadlifts	13	135LBS
Squats	13	135LBS
Calf Raises	13	135LBS
Bent-over Rows	13	135LBS
Dumbell Shrugs	13	70LBS
Shoulder Press	13	95LBS
Tricep Extensions	13	95LBS
2-arm Curls	13	95LBS
Body Squats		20
Pushups		20
Lying Pullups		20
Ab Crunches, Situps, Ab Crunches	F,R,L	20,10,15,15
Easy Bike		10M
Week 124, Day 7
Deadlifts	20	90LBS
Bench Press	20	90LBS
Front Squats	20	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Body Squats		20
Pushups	20	20
Lying Pullups		20
Ab Crunches	F,R,L	20,20,20
Easy Jog		2.5M
Week 124, Day 3
Pushups		20
Body Squats		20
Assisted Pullups	20	20
Ab Crunches	F,R,L	20,20,20
Back Extensions		20
Week 123, Day 3
Deadlifts	20	90LBS
Bench Press	20	90LBS
Front Squats	20	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Ab Crunches	F,R,L	40,20,20
Week 122, Day 4
Ab Crunches	F,R,L	30,15,15
Easy Jog		2.5M
Week 122, Day 3
Deadlifts	20	90LBS
Bench Press	20	90LBS
Front Squats	20	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Week 121, Day 3
Jumping Squats		20
Pushups		20
Underhand Pullups	20	20
Ab Crunches	F,R,L	40,15,15
Back Extensions		20
Jog, Sprint, Jog		2.5M
Week 120, Day 3
Deadlifts	20	90LBS
Bench Press	20	90LBS
Front Squats	20	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	25LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Back Extensions		20
Ab Crunches	F,R,L	20,10,10
Week 119, Day 4
Deadlifts	20	30LBS
Squats	20	30LBS
Bench Press	20	30LBS
Calf Raises	20	30LBS
Close-grip Bent-over Rows	20	90LBS
Shrugs	20	30LBS
Shoulder Press	20	30LBS
Tricep Extensions	10	30LBS
2-arm Curls	10	30LBS
Ab Crunches	F,R,L	30,20,20
Week 119, Day 3
Pushups		20
Jumping Squats		20
Bent-over Close-grip Rows	20	10LBS
Ab Crunches	F,R,L	20,10,10
Week 118, Day 7
Easy Jog		~2M
Ab Crunches	F,R,L	20,10,10
Pushups	20
Week 115, Day 1
Arm wrestling training
Week 114, Day 7
Deadlifts	20	90LBS
Bench Press	20	90LBS
Squats	5	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Back Extensions		20
Ab Crunches	F,R,L	30,30,30
Week 113, Day 7
Deadlifts	20	90LBS
Bench Press	20	90LBS
Squats	5	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Back Extensions		20
Ab Crunches	F,R,L	30,30,30
Arm-wrestling Training	R,L	10,10
Week 113, Day 3
Pushups	30
Jumping Squats	20
Partial Pullups	10
Back Extensions	20
Ab Crunches	F	30
Week 112, Day 7
Deadlifts	20	90LBS
Bench Press	20	90LBS
Squats	10	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Medium Jog	~600FT	~1M
Back Extensions		20
Ab Crunches	F,R,L	30,30,30
Week 111, Day 4
Deadlifts	20	90LBS
Bench Press	20	90LBS
Squats	10	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Medium Jog	~600FT	~1M
Ab Crunches	F,R,L	40
Week 110, Day 4
Deadlifts	20	90LBS
Bench Press	20	90LBS
Front Squats	10	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
2-arm Upright Rows	20	25LBS
Medium Jog	~600FT	~1M
Ab Crunches	F,R,L	40
Week 109, Day 4
Deadlifts	20	90LBS
Bench Press	20	90LBS
Front Squats	10	90LBS
Calf Raises	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	10	25LBS
2-arm Curls	10	25LBS
Ab Crunches	40
Week 108, Day 4
Front Squats	20	90LBS
Deadlifts	20	90LBS
Calf Raises	20	90LBS
Bench Press	20	90LBS
Bent-over Rows	20	90LBS
Shrugs	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	10	25LBS
2-arm Curls	10	25LBS
Ab Crunches	40
Week 107, Day 4
Front Squats	20	90LBS
Deadlifts	20	90LBS
Calf Raises	20	90LBS
Bench Press	20	90LBS
Bent-over Rows	20	90LBS
Shoulder Press	20	25LBS
Tricep Extensions	20	25LBS
2-arm Curls	20	25LBS
Shrugs	20	90LBS
Ab Crunches	50
Week 107, Day 2
Front Squats	20	40LBS
Deadlifts	20	40LBS
Calf Raises	20	40LBS
Bench Press	20	40LBS
Shoulder Press	10	40LBS
Tricep Extensions	10	40LBS
Bent-over Rows	20	40LBS
2-arm Curls	10	40LBS
Ab Crunches	50
Week 106, Day 6
Front Jumping Squats	20
Back Extensions	20
Pushups	20
Pullups, hands together, elbows splayed	20
Decline Pushups	20
Ab Crunches on Flat Board Bench	F	50
Week 106, Day 1
Ab Crunches on Flat Board Bench, may help with scoliosis now	F	30,30
Week 105, Day 1
Front Squats	10,10	40LBS
Deadlifts	10,10	40LBS
Shrugs	10,10	40LBS
Calf Raises	10,10	40LBS
Bench Press	10,10	40LBS
Shoulder Press	10,10	40LBS
Bent-over Rows	10,10	40LBS
Medium Jog	~600FT	~1M
Ab Crunches	30
Week 104, Day 1
Underarm Lying Pullup	20
Lying Pullup	20
Pushups	20,20
Medium Jog	~600FT	~1M
Ab Crunches	60
Week 101, Day 6
Bench Presses	20,20	40LBS
Shoulder Presses	20,20	40LBS
Deadlifts	20,20	40LBS
Shrugs	20,20	40LBS
Squats	20,20	40LBS
Calf Raises	20,20	40LBS
1-arm Bicep Curls	10,10	20LBS
1-arm Overhead Tricep Extensions	10,10	20LBS
Ab Crunches F,F,R,L		30,30,30,30
Week 100, Day 6
Bench Press	10,20	20,200LBS
Lateral Shoulder Raises	10,20	40LBS
Front Shoulder Raises	10,20	40LBS
Leg Presses	10,20	20LBS,120LBS
Straight Leg Deadlifts	10,10	120LBS
Calf Raises	10,10	40LBS
Alternating Bicep Curls	10,10	40LBS
2-arm Overhead Tricep Extensions	10,10	40LBS
Ab Crunches F		30
Week 98, Day 6
Bench Press	20,20	40LBS
Front Squats	20,20	40LBS
Deadlifts	20,20	40LBS
Shoulder Presses	20,20	20LBS
Shrugs	20,20	40LBS
Calf Raises	20,20	40LBS
Bent-over Rows	20,20	40LBS
2-arm Overhead Tricep Extensions	20,20	20LBS
2-arm Bicep Curls	20,20	20LBS
Ab Crunches F,R,L,F		30,30,30,30
Week 95, Day 7
Bench Press	20,20	20LBS
Front Squats	20,20	20LBS
Deadlifts	20,20	20LBS
Shoulder Presses	20,20	20LBS
Shrugs	20,20	20LBS
Calf Raises	20,20	20LBS
Bent-over Rows	20,20	20LBS
2-arm Overhead Tricep Extensions	10,10	20LBS
2-arm Bicep Curls	10,10	20LBS
Ab Crunches F,R,L,F		30,30,30,30
Sprint Training	~85M on packed dirt	~10S run
Week 95, Day 1
Bike Ride	~12mi	~1.25hr
Week 94, Day 6
Bench Press	20,20	20LBS
Front Squats	20,20	20LBS
Deadlifts	20,20	20LBS
Shoulder Presses	20,20	20LBS
Shrugs	20,20	20LBS
Calf Raises	20,20	20LBS
Bent-over Rows	20,20	20LBS
2-arm Overhead Tricep Extensions	10,10	20LBS
2-arm Bicep Curls	10,10	20LBS
Ab Crunches F,R,L,F		30,30,30,30
Sprint Training	~85M on packed dirt	~10S
Week 93, Day 6
Bike Endurance Ride	~5MI	~1H
Sprint Training	~85M on packed dirt	~13S
Week 93, Day 2
Bench Press	20,20	20LBS
Front Squats	20,20	20LBS
Deadlifts	20,20	20LBS
Shoulder Presses	20,20	20LBS
Shrugs	20,20	20LBS
Calf Raises	20,20	20LBS
Bent-over Rows	20,20	20LBS
2-arm Overhead Tricep Extensions	10,10	20LBS
2-arm Bicep Curls	10,10	20LBS
Ab Crunches F,R,L,F		30,30,30
Sprint Training
Week 92, Day 2
Close-grip Bench Press	20,20	35LBS
Front Squats	20,20	35LBS
Good Mornings	10,10	35LBS
Shrugs	20,20	35LBS
Calf Raises	20,20	35LBS
Lying Pullups	20,20
Ab Crunches F,R,L,F		30,30,30,30
Week 91, Day 7
Bike Ride	~15mi	1hr
Week 91, Day 1
Pushups	20,20
Squats	20,20
Back Extensions	20,20
Lying Pullups	20,20
Ab Crunches F,R,L,F		30,30,30,30
Week 90, Day 1
Pushups	20,20
Squats	20,20
Back Extensions	20,20
Underarm Lying Pullups	20,20
Ab Crunches F		30
Week 89, Day 1
Pushups	20
Bench Press	20	18LBS
Back Extensions	20
Deadlifts	20	18LBS
Shrugs	20,20	18LBS
Front Squats	20,20	18LBS
Calf Raises	20,20	18LBS
Shoulder Press	20,20	18LBS
Bent-over Rows	20,20	18LBS
2-arm Tricep Extensions	20,20	18LBS
2-arm Bicep Curls	20,20	18LBS
Ab Crunches F		30
Week 84, Day 1
Bench Press Machine	10,20,10	140,140,200LBS
Cable Lat Pulldowns	5,5	160,195LBS
Leg Presses	5,5	120,140LBS
Cable Bent Over Rows	5,7	100,140LBS
2 Arm Cable Curls	10,10	100LBS
2 Arm Cable Pushdowns	5,10	100LBS
Ab Crunches F		30
Week 80, Day 1
Deadlifts	20,20	100LBS
Bench Press	10,10	100LBS
Bent Over Rows	10,10	100LBS
Shoulder Press	10,5	100LBS
Shrugs	10,10	100LBS
Calf Raises	5,10	100LBS
Bicep Curls	5,5	100LBS
Overhead Tricep Extensions	5,5	100LBS
Ab Crunches F		30,10
Week 77, Day 1
Pushups	70,50	80LBS
Bodyweight Squats	20	80LBS
Back Extensions	20	80LBS
Ab Crunches F		50
Week 76, Day 1
Deadlifts	20,20	80LBS
Front Squats	20,20	80LBS
Bench Press	20,20	80LBS
Shoulder Press	20,20	80LBS
Bent Over Rows	20,20	80LBS
Shrugs	20,20	80LBS
Calf Raises	20,20	80LBS
Bicep Curls	20,20	80LBS
Overhead Tricep Extensions	20,20	80LBS
Ab Crunches F		60
Week 74, Day 7
Deadlifts	20,20	80LBS
Front Squats	20,20	80LBS
Bench Press	20,20	80LBS
Shoulder Press	15,15	80LBS
Bent Over Rows	15,15	80LBS
Bicep Curls	10,10	80LBS
Overhead Tricep Extensions	10,10	80LBS
Shrugs	20,20	80LBS
Calf Raises	20,20	80LBS
Ab Crunches F,R,L		30,30
Week 74, Day 5
Pushups	60
Shoulder Press	20	30LBS
Front Squats	20	30LBS
Bent Over Rows	20	30LBS
Ab Crunches	F	60
Week 73, Day 5
Bench Press	20,20	40LBS
Front Squats	20,20	40LBS
Calf Raises	20,20	40LBS
Shrugs	20,20	40LBS
Shoulder Press	20,20	40LBS
Deadlifts	20,20	40LBS
Straight-bar Bicep Curls	20,20	40LBS
Ab Crunches	F,R,L	30,30,30
Road Bike Ride	1.4MI
Week 72, Day 7(5/8/2021)
Bench Press	20,20	40LBS
Front Squats	20,20	40LBS
Calf Raises	20,20	40LBS
Shrugs	20,20	40LBS
Shoulder Press	20,20	40LBS
Deadlifts	20,20	40LBS
Straight-bar Bicep Curls	20,20	40LBS
Straight-bar Standing Tricep Extensions	20,20	40LBS
Ab Crunches	F,R,L	30,30,30
Road Bike Ride	.7MI
Week 71, Day 7
Bench Press	10,10	40LBS
Squats	10,10	40LBS
Calf Raises	10,10	40LBS
Shrugs	10,10	40LBS
Shoulder Press	10,10	40LBS
Deadlifts	10,10	40LBS
Straight-bar Bicep Curls	10,10	40LBS
Straight-bar Standing Tricep Extensions	10,10	40LBS
Ab Crunches	F,R,L	30,30,30
Week 71, Day 5
Road Bike Ride	.7MI
Week 70, Day 7
Bench Press	10,10	40LBS
Squats	10,10	40LBS
Calf Raises	10,10	40LBS
Shrugs	10,10	40LBS
Shoulder Press	10,10	40LBS
Deadlifts	10,10	40LBS
Straight-bar Bicep Curls	10,10	40LBS
Straight-bar Standing Tricep Extensions	10,10	40LBS
Ab Crunches	F,R,L	30,30,30
Hanging by Hands		10S
Week 70, Day 6
Road Bike Ride	.7MI
Week 70, Day 3
Road Bike Ride, Includes two Biking Sprints	.7MI
Week 69, Day 5
Road Bike Ride	.7MI
Week 69, Day 2
Road Bike Ride	.5MI
Week 67, Day 7
Pullups	2,5,25(2 partial),25(2 partial)
Road Bike Ride	.7MI	.3M
Week 66, Day 7
Road Bike Ride	.7MI	.7M
Week 65, Day 7
Road Bike Ride	.7MI	~2M
Week 65, Day 6
Road Bike Ride	~5.5MI, 50% against wind	~20M
Week 65, Day 2
Road Bike Ride	.7MI	~2M
Week 64, Day 6
Road Bike Ride	.7MI	~2M
Week 64, Day 5
Road Bike Ride	.7MI	~2M
Week 64, Day 3
Road Bike Ride	.7MI	~2M
Week 63, Day 6
Ab Crunches	F,R,L,F	30,30,30,30
Back Extensions		30,30
Week 63, Day 3
Road Bike Ride	.7MI	~2M
Week 63, Day 1
Road Bike Ride	1MI	~2M
Week 62, Day 7
Road Bike Ride	.7MI	~2M
Week 62, Day 3
Road Bike Ride	.7MI	~2M
Week 62, Day 1
Road Bike Ride	21MI	~2H
Week 60, Day 4
Road Bike Sprint	.5MI	~2M
Week 59, Day 7
Road Bike Sprint	.5MI	~2.5M
Week 59, Day 5
Road Bike Ride	.7MI	~5M
Week 59, Day 2
Road Bike Ride	.7MI	~5M
Week 59, Day 1
Road Bike Ride	.7MI	~5M
Week 53, Day 1
Back Extensions	20,20
Ab Crunches	F,F	30,30
Week 51, Day 1
Back Extensions	10,15,20
Bodyweight Deadlifts	20,20
Ab Crunches	F,R,L,F	20,20,20,30
Week 49, Day 1
Pushups	20,20
Squats	20,20
Back Extensions	20,20
Ab Crunches	30,30
Week 46, Day 6
Pushups		90
Lying Pullups		67
Ab Crunches		50
Week 45, Day 7
1-arm Bicep Curls	15	10,10
1-arm Tricep Extensions	15	10,10
Week 44, Day 1
Pushups	40
Ab crunches	40
Week 43, Day 5
Intense Sprint	~50 meter,	~6.1S Run
Week 42, Day 7B
Intense Sprint	~58 meter,	~8.6S
Week 42, Day 7a
Ab Crunches	F,R,L	30,30,30
Week 42, Day 6
Easy Jog	10M
Week 41, Day 1
Week 42, Day 3
Intense Sprint	10 meter warm-up, ~45 meter, 4 vertical jumps for cool down	-,~7S,-
Week 41, Day 1
Intense Sprint	~45 meter, ~60 meter	~7.2S, ~9.7S
Week 40, Day 7
Low Intensity Sprint	2 warm-ups, 1 sprint	21S, 18S, 12S
Week 40, Day 5
Fast Jog	20m
Week 40, Day 4
Squats	0lbs.
Week 40, Day 3
Pushups	20, 30
Pullups	10, 20
Light Sprint 20ft.
Ab Crunches	F,R,L,F	30,20,20,30
Week 40, Day 2
Medium jog	1 minute
Week 40, Day 1B
Medium jog	10 minutes
Week 40, Day 1A
3 60 meter sprints	~11S each
Week 39, Day 1
Medium jog	10 minutes
Week 38, Day 1
Medium jog	10 minutes
Pushups	35,35
Lying pullups	30,30
Straight-leg deadlifts	20,20	25lbs.
Ab Crunches	F,F	20,60
Week 37, Day 1
Medium jog	7 minutes
Week 36, Day 1/td>
Pushups	30,60
Lying Pullups	30,30
Medium Jogging	10 minutes
Ab Crunches	F,R,L,F	30,30,30,30
Week 35, Day 1
Pushups	50,70
Lying Pullups	30,30
Crunches	F,F	30,30
Video of First Set of Pushups Video of Second Set of Pushups
Week 34, Day 1(with objects for weight, and pullup bar not available)
Pushups	50,60
Deadlifts	20,20	35lbs.
1-arm Bent-over Rows	20,20	15lbs.
1-arm Shoulder Presses	20,20	15lbs.
Ab Crunches	F,R,L,F	30,30,30,30
Week 33, Day 1
3 Moderate Speed ~35m hill climb and descents
Week 32, Day 1(with object for weight, and pullup bar not available)
Easy Jog	25M
Pushups	40,40
Completely Bent-Over (Facing Down) Rows	15,15	20lbs.
Ab Crunches	F,R,L,F	30,30,30,30
Seated Back Extensions	15
Week 31, Day 1(with object for weight, and pullup bar not available)
Pushups	20,20
Lying Underhand-Grips Pullups	20,20
Completely Bent-Over (Facing Down) Rows	20,20	20lbs.
Front Squats	20,20	20lbs.
Straight-leg Deadlifts	20,20	20lbs.
Ab Crunches F,F,R,L	60,60,30,30
Week 30, Day 1(with object for weight)
Deadlifts	20,20	20 lbs.
Pushups	20,20
Stand Back Extensions Upright	10,20
Ab Crunches	30
Week 29, Day 1
Pushups	50,30
Pullups	20
Ab Crunches	60
Week 27, Day 1(with object for weight)
Declined Plane Pushups	30,30	50lbs.
Rows	30,30	50lbs.
Shrugs	30,30	50lbs
Deadlifts	30,30	50lbs.
1-Arm Bicep Curls	2x5	50lbs
Ab Crunches	F,R,L	80,70,70
Front Squats	30,30	50lbs.
Week 26, Day 1
Slow Jog	19M
Week 25, Day 1
Pushups	100,10
Dips	20,20
Ab Crunches	100
Fingertip-Grip Pullups	16
Week 24, Day 1(with object for weight)
1 Arm Bicep Curls	10,20,20	20lbs.
Ab Crunches	60,60
Week 23, Day 1(with object for weight)
Deadlifts	10,20,20	45lbs.
Bent-over Rows	10,20,20	45lbs.
Close-Hands Declined Plane Pushups	10,5
Pushups	30
Front Squats	10,20,20	45lbs.
Side Raises	10,10	5lbs.
Ab Crunches	60,60
Slow, Medium, Fast, Medium Interval Jog	11M
Week 22, Day 2(with object for weight)
Deadlifts	10,20,20	45lbs.
Front Squats	10,20	45lbs.
Bent-over Rows	10,20	45lbs.
Upright Rows	10,20	45lbs.
2 Arm Raises	5,10,10	22.5lbs.
1 Arm Bicep Curls	5,10,10	22.5lbs.
2 Arm Overhead Tricep Extensions	5	22.5lbs.
Fairly Easy-Paced Jogging	18M
Ab Crunches	F,R,L	40,20,20
Week 22, Day 1(quick workout)
Pushups	5,10,50
Pullups	5
Week 21, Day 1(with readily available object for weight)
Pushups	10
Ab Crunches	20
Pushups	20
Pushups	20
Ab Crunches	20,20,20,30
Back Extensions	20,20
Calf Raises	20,20
Body-weight Jumping Squats	2x20
Bent-over Rows	2x10	5,10 lbs.
Week 20, Day 1(with readily available object for weight)
Rear Raises	5,10	10 lbs.
Pushups	10
Rear Raises	10	10 lbs.
Pushups	15
Crunches	2x30
Week 19, Day 5(with readily available object for weight)
Deadlifts	2x10	50 lbs.
Calf Raises	10	50 lbs.
Deadlifts	2x20	50 lbs.
Pushups on Slighty Inclined Surface	Body Positioned Incline, Decline, Incline	10,10,10
Shoulder Presses	3	50 lbs.
Straight-Leg Deadlift with Emphasis on Shoulders Straight with Torso, Like Good Mornings	3,10	50 lbs.
Shoulder Presses	5	50 lbs.
Bent Close-Grip Rows	10	50 lbs.
Close-Grip Hammer Curls	2x10	50 lbs.
Crunches	2x30
Week 19, Day 1(with readily available object for weight)
Pushups 2x40
1 Arm Dumbell Rows	3x20	10 lbs.
1 Arm Dumbell Curls	10,20,20	10 lbs.
1 Arm Front Dumbell Raises	2x10	10 lbs.
1 Arm Side Dumbell Raises	2x10	10 lbs.
1 Arm Shoulder Presses	10,20,20	10 lbs.
1 Arm Overhead Tricep Extensions	10,20,20	10 lbs.
Deadlifts	10,30,30	10 lbs.
Front Squats	10,25,25	10 lbs.
Standing Calf Raises	10,20,20	10 lbs.
Ab Crunches	F,R,L,F	30,30,30,30
Week 18, Day 1
Pushups 2x40
Ab Crunches	F,R,L	30,20,20
Week 17, Day 5
Pushups 2x50
Ab Crunches	F,F	30,20
Week 17, Day 4
Pushups 20,40,50
Standing Squats(Occasional Jumping)	2X20
Upright Bent-Leg Body Extensions (with hands holding stationary object for anchor, and bending at hips)	2x20
Ab Crunches	F,F,L,R	30,20,20,20
Week 17, Day 3
~100ft. Sprint Non-Plane	12.27s
Week 17, Day 2
Sprint ~100m Forward and Return (~200m total)	~5m/s over duration
Week 17, Day 1(with readily available object for weight)
Pushups	20,20,40
Pullups	2x20
1 Arm Bicep Curls	2X30	5 lbs.
1 Arm Tricep Extensions	2x30	5 lbs.
1 Arm Front Raises	2X20	5 lbs.
1 Arm Side Raises	2x20	5 lbs.
Ab Crunches	F,F,L,R	30,30,10,10
Week 16, Day 2
Pushups	2x50
Pullups	2x20
Seated-Position Heel-Supported Dips	2x20
Week 16, Day 1(with readily available object for weight)
Pushups	2x20
Front Raises	2x10	5
Side Raises	2x10	5
1-Arm Bicep Curls	2x10	5
1-Arm Overhead Tricep Extensions	2x10	5
Squats	3x10	5
Calf Raises	3x20	5
Ab Crunches	3x20
Week 15, Day 3
Squats	10,10,10	135,185,185
Lying Leg Curls	10,10,10	90,170,170
Calf Raises	10,10,10	170,230,230
Ab Crunches	30,20,20
Week 15, Day 2, Workout Without Equipment
Push-Ups	50,60
Deadlifts	10,10,10	17,17
Front Squats	10,10	17,17
1 Arm Curls	10,10	17,17
Front Bends, Legs Slightly Bent, Back Erector Muscles Mildly Tense	10,10
Week 15, Day 1
Bench Press	5,5,10,10,10	45,135,185,185,185
Shoulder Press	5,10,10	45,105,105
Side Raises	10,10,10	20,35,35
2 Arm Tricep Rope Pushdowns	5,10,10,5	32.5,57.5,72.5,87.5
1 Arm Bicep Cable Curls	5,10,10	32.5,50,50
Pullups		30
Ab Crunches	F,R,L	30,20,20
Week 14, Day 1
Bench Press	5,10,3,2	45,135,225,225
Squats	5,10,10,10	45,135,225,225
Side Raises	10,10,10	20,35,35
Cable Side Raises	10,10	20,32.5
1 Arm Bicep Cable Curls	10,10,5,5	20,32.5,50,50
Ab Crunches	F,R,L	30,20,20
Week 13, Day 1
Bench Press	5,5,10,10,10	45,135,185,205,205
Deadlifts	5,10,5,10	135,225,315,315
Shoulder Press	10,10,10,10	45,95,145,145
Squats	10,10,10,10	145,225,225
EZ Bar Tricep Extensions	5,6,10,10,10	75,75,95,125,125
Leg Curls	10,10,10,10	125,125,200,215
EZ Bar Bicep Curls	5,10,10,10,10	25,95,95,125,125
Calf Raise Machine	30,30	290,290
Dumbell Shrugs	10,10	120,120
Pullups	30
Ab Crunches	F,R,L,F,R,L	30,20,20,30,20,20
Week 11, Day 2
Bench Press	5,5,10,10,10	45,135,185,235
Shoulder Press	10,10,10,10	45,105,125,125
Tricep Extensions	5,10,10,10	25,45,125,125
Ab Crunches	30,20,20
Week 11, Day 1
Bench Press	10,10,7,7,7	45,135,185,185,185
T-Bar Rows	10,10,10,10,10	Bar,135,135,135,185
Pullups	30
Ab Crunches	30,10,10
Week 10, Day 2
Leg Press	10,10,10,10	Platform,135,135,270
Smith Machine Squats	10,10,10,10,10	Bar,135,215,285,285
Calf Raises	30,30,30	170,170,230
Bench Press	10,10,10,10	25,135,135,195
Smith Machine Shoulder Press	10,10,10	Bar,75,125
1 Arm Bicep Cable Curls	5,10,10	20,35,35
1 Arm Tricep Cable Pushdowns	5,10,10	20,35,35
Ab Crunches	F,R,L	Reps: 30,20,20
Week 10, Day 1 (Relatively Lighter Day)
Squats	10,10,10	135,185,185
Lying Leg Curls	10,20,20	135,185,235,235
Calf Raises	10,20,20	135,185,235,235
Bench Press	10,10,5,5	135,185,235,235
1 Am Front Cable Raises	10,10,10	32.5,32.5,32.5
1 Am Side Cable Raises	10,10,10	32.5,32.5,32.5
Ab Crunches	F,R,L	Reps: 30,10,10
Week 9, Day 1 (Relatively Lighter Day)
Squats	10,10,10	135,185,85
Deadlifts	10,10,10,10	135,185,235,235
Bench Press	10,10,10	135,135,135
Side Raises	10,10	25,35
Front Raises	10,10	10,10
1 Arm Tricep Cable Pushdowns	10,10	25,35
Calf Raises	10,10	135,270
Ab Crunches	F,R,L	Reps: 30,20,20
Week 8, Day 2
Bench Press	10,10,10	135
Side Raises	10,10,10,10	25,35,50,50
Front Raises	10,10	25,35
Ab Crunches	F,R,L	Reps: 30,30,20
Week 8, Day 1 (Outside Workout)
Deadlifts	10,10,10	Approximately 170,170,170
Pushups	50,50,50
Pullups	30,30
Ab Crunches	20,20	Reps: 20,50,50
Week 7, Day 3
Dumbell Side Raises	5,10,10	25,35,50
Front 1 Arm Cable Raises	10,10,10	10,20
1 Arm Bicep Cable Curls	5,10,10	20,50,50
1 Arm Tricep Cable Pushdowns	5,10,10	20,50,50
Ab Crunches	F,R,L	Reps: 30,10,10
Week 7, Day 2
Dumbell Bench Press	5,10,10,10	35,65,80,80
Dumbell Side Raises	10,10,10	35,50,50
Ab Crunches	F,R,L	Reps: 30,10,10
Week 7, Day 1
Leg Press	10,5,5,5	90,180,270,270
Deadlifts	10,10,5,1	135,225,315,405
Treadmill	walk,run, faster run	1M,30S,30S
Ab Crunches	F,R,L	Reps: 30,10,10
Week 6, Day 2
Bench Press	10,10,10	135,185,185
Side Raises	10,10	10,10
Shoulder Press	5,10,10	25,60,60
1 Arm Bicep Cable Curls	20,20	15
1 Arm Tricep Cable Extensions	20,20	15
Ab Crunches F,R,L,F,R,L	Reps: 30,10,10,30,10,10
Week 6, Day 1
Deadlifts	10,3 of 10, 6 of 10,1 of 5	225,225,315,315
Good Mornings	10,10	bar, 135
Sled	5D,5D	135
Calf Raises	20,20	0,0
1 Arm Bicep Cable Curls	20,20	15
1 Arm Tricep Cable Pushdowns	20,20	15
Ab Crunches F,R,L,F,R,L	Reps: 30,10,10,30,10,10
Week 5, Day 1 - Mostly Outside Workout
Pushups	30,50,50,50	15
1-Arm Shoulder Presses, No Warm-Up	30,30	15
1-Arm Rear Raises, No Warm-Up	20,20	15
1 Arm Bicep Cable Curls	20,20	15
1 Arm Tricep Cable Pushdowns	20,20	15
Vertical Jumps, Forward and Backward	20,20	30
Pull-ups	30,30	15
Ab Crunches F,F,R,L,R,L	Reps: 60,60,15,15,15
Neck Extensions F,R,L,F,R,L , Raises F,R,L,F,R,L	10 all	15
Week 5, Day 1 - Mostly Outside Workout
Pushups	30,50,50,50	15
1-Arm Shoulder Presses, No Warm-Up	30,30	15
1-Arm Rear Raises, No Warm-Up	20,20	15
1 Arm Bicep Cable Curls	20,20	15
1 Arm Tricep Cable Pushdowns	20,20	15
Vertical Jumps, Forward and Backward	20,20	30
Pull-ups	30,30	15
Ab Crunches F,F,R,L,R,L	Reps: 60,60,15,15,15
Neck Extensions F,R,L,F,R,L , Raises F,R,L,F,R,L	10 all	15
Week 4, Day 3
Running on Treadmill	3M30S	2.5: 30S,6: 30S, 8: 15S, 10: 45S, 6: 30S, 8: 30S,2.4:30S
Week 4, Day 2
Dumbell Bench	5,10,10,10	25,50,60,80
Dumbell Shoulder Press	5,10,10,10	25,35,50,60
1 Arm Bicep Cable Curls	5,10	25,50
Tricep Pushdowns	5,10,10	25,52.5,87.5
Overhead Tricep Extensions	5,10,5	25,52.5,87.5
Ab Crunches	60,10(Right Forward),10(Left Forward)
Week 4, Day 1
Deadlifts (ROM, Good Stretching)	5,10,10	135,135,135
Back Extensions	10,10	10,10
Pull-downs (W,W,C,W,W)	10,10,10,5	160,160,160,220,220
1 Arm Bicep Cable Curls	10,10,10	25,50,50
1 Arm Tricep Cable Pushdowns	10,10,10	25,50,50
Ab Crunches	60
Vertical Jumps	5
Week 3, Day 3
Shrugs	10,10,10	45,135,135
Side Lateral Raises	5,10,10	25,35,40
Front Raises	10,10,10	25,40,40
1 Arm Bicep Cable Curls	10,10	25,50
1 Arm Tricep Cable Pushdowns	10,10	25,50
Ab Crunches Shoulders Forward Even, Right Shoulder Forward Properly-Curved and Rotated Spine, Same for Left	60,10,10
1 Arm Pull-ups Limited 2nd Hand Assistance, Two Arm Pull-Ups	5
Weighted Vertical Jumps	1
Note: I prefer to do ab crunches and final stretches at end of workout	1
Week 3, Day 1
Deadlifts, ROM Last Set	10,10 (2nd WU)10,10,1
135,225,315,315,415
Bench	5,10,5,5	135,185,225,225
Light Dumbell Shoulder Presses	10,5,5	25,50,50
1 Arm Bicep Cable Curls	5,5	25,50,50
1 Arm Tricep Cable Pushdowns	5,5	25,50
Ab Crunches	30
Week 2, Day 5
High Forward/Medium Reverse Vertical Jumps	20 reps
High Forward Vertial Jumps/High Reverse Vertical Jumps	40 feet
Ab Crunches	60
Week 2, Day 3b
Side Raises	5,10,5,5
Pull-ups	15
Week 2, Day 3a
Bench Press	5,10,5,5	135,135,185,185
Side Raises	5,10,5,5
Ab Crunches	F	30
Week 2, Day 1
Deadlifts	5,10,10,5,2	135,315,315,365,415
Back Extensions	10,10	10,20
Light Calf Raises	10,10	bar, 135
Light Shrugs	10,10	bar,135
Ab Crunches	F	30
Week 1, Day 1
Deadlifts	5,5(2nd warm-up),10,10,2 of 5	135,135,225,225,315
Dumbell Shoulder Presses	5,10,10,5,5	25,50,50,70,70
1 Arm Bicep Cable Curls	5,10,10	25,50,50
1 Arm Tricep Cable Pushdowns	10,5,5
Ab Crunches	30,30	10,10

Abbreviations: M = Minutes S = Seconds ROM = Now at Full Range of Motion When Previous Was Not W=Wide Grip C=Close Grip WU=Warm-Up, D=Dashes