Week X
Pull 8 reps:
Laban:
Pull-up, 65 lb: 3, 3, 2
Deadlift, 335 lb: 3, 3, 2
Bicep Torture, 20 lb: 1
Trevor:
Pull-up, 95 lb: 2 2
Deadlift, 325 lb:
Bicep Torture, lb:
Push 20 reps:
Laban:
Bench-Press, 205 lb: 7, 5, 5, 3
Chest Fly, 100 lb: 5, 5, 5, 5
Handstand Pushup: 5, 5, 5, 5 (worked my way down to one plate)
Trevor:
Bench-Press, 200 lb: 4, 4, 3, 3, 3, 3
Dips, lb:
Handstand Pushup:
Legs X reps:
Laban:
Squat, lb:
L-Sit, s:
Calf-Raise, lb:
Q.L. Raise, lb:
Trevor:
Squat, lb:
L-Sit, s:
Calf-Raise, lb:
Q.L. Raise, lb:
Week 12
Pull 20 reps: 21
Laban:
Pull-up, 45 lb: 6, 5, 5, 4
Deadlift, 295 lb: 6, 5, 5, 4
Bicep Torture, 35 lb: 1 set
Trevor:
Pull-up, 70 lb: 5, 5, 5, 5
Deadlift, 295 lb: 6, 5, 4, 3, 2
Bicep Torture, lb:
Push 32 reps:
Laban:
Bench-Press, 195 lb: 10, 10, 8, 4
Dips, BW lb: 8, 10, 8,
Handstand Pushup:
Trevor:
Bench-Press, 185 lb: 10, 9, 8, 6
Dips, lb: 8, 8, 8, 8
Handstand Pushup: 5 plates 5, 4, 2, 1
Legs 8 reps:
Laban:
Squat, 280 lb: 3, 3,3
L-Sit, 20 s: 1, 2, 3, 4
Hip-Raise, 20 rep/leg: 1, 2
Calf-Raise, 255 lb: 3, 3, 3
Q.L. Raise, 30 lb: (5, 5)
Trevor:
Squat, lb:
Leg Extensions, 130 lbs: 12, 12, 12, 12
Calf-Raise, 120 lb: 9, 8,
Q.L. Raise, lb:
Week 11
Pull 8 reps: November 12, 2024
Laban:
Pull-up, 60 lb: 3, 3, 3; 90: 1/2
Deadlift, 330 lb: 2, 2, 2, 2
Bicep Torture, 40 lb:
Trevor:
Pull-up, 90 lb: 3, 2, 2, 1
Deadlift, lb: 315 3, 2, 2, 1
Bicep Torture, 40 lb: 2
Push 20 reps: November 18, 2024
Laban:
Bench-Press, 205 lb: 6, 6, 5, 3
Ring-Dips, 10 lb: 6, 6, 5, 3
Ring-rollout: 5, 5, 5, 5
Handstand Pushup: 6, 6, 8
Trevor:
Bench-Press, 195 lb: 6, 6, 5, 3
Dips: 8, 8, 8, 8
Ring Rollouts: 5, 5, 5, 5
Handstand Pushup: 5, 2, 1, 0 lol
Legs 32 reps: 19
Laban:
Squat, 235 lb: 8, 6, 5
Calf-Raise, 115 lb: 8, 8, 8, 8
Week 10
11.05.24. Pull 32 reps.
Laban:
Pull-up, 35 lb: 8, (6,1), 6, 5, 3, 3
Deadlift, 245 lb: 12, 8, 8, 4
Bicep Torture, 35 lb: 2 sets
Trevor:
Pull-up, 45 lb: 9, 8, 8, 8
Deadlift, 245 lb: 9, 8, 7, 8
Bicep Torture, lb: 2
11.07.24. Push 8 reps.
Laban:
Bench-Press, 245 lb: 1; 225 lb: 3, 3; 245: 1
Ring-Rollout: 4, 4, 4, 4
Handstand Pushup: 2, 2, 1; Wall: 3
Trevor:
Bench-Press, 225 lb: 2, 2, 2, 1, 1
Dips, lb:
Handstand Pushup: 3, 2, 3
11.11.24. Legs 20 reps.
Laban:
Squat, 245 lb: 7, 7, 6
L-Sit, 20 s: 1, 2, 3
Hip-Raise Holds, 20s: (1, 1), (1, 1)
Calf-Raise, 250 lb: 5, 5, 5,
Q.L. Raise, 25 lb: (8, 8)
Trevor:
Squat, 225 lb: 5, 5, 5, 5
L-Sit, 20 s: 1, 2, 3, Hip-Raise Holds
Calf-Raise, 270 lb: 7, 7, 6
Q.L. Raise, 25 lb: 1
Week 9
10.28.24. Pull 20 reps.
Laban:
Pull-up, 40 lb: 6, 5, 5, 4
Deadlift, 287 lb: 7, 6, 7
Bicep Torture, 35 lb: 2 sets
Trevor:
Pull-up, 55 lb: 6, 6, 5, 3
Deadlift, 287 lb: 6, 5, 5, 4
Bicep Torture, 35 lb: boom baby
10.31.24. Push 32 reps.
Laban: Skipped Because of Shoulder Pain
Trevor:
Bench-Press, 185 lb: 9,8,6,5
11.02.24. Legs 8 reps.
Laban:
Squat, 275 lb: 3, 3, 3
L-Sit, 20 s: 1, 2, 3, 4
Calf-Raise, 250 lb: 2, 3, 3
Q.L. Raise, 35 lb: (6,6)
Week 8
10.21.24. Pull 8 reps.
Laban:
Pull-up, 55 lb: 3 ,3; 70 lb: 1, 1
Deadlift, 308 lb: 4,4; 330 lb: 2
Bicep Torture, 30 lb: 2 sets
Trevor:
Pull-up, 80 lb: 3, 3; 90lb: 2, 2
Deadlift, 308 lb: 3,2,2,1
Bicep Torture, 30 lb: 2 sets
10.24.24. Push 20 reps.
Laban:
Bench-Press, 195 lb: 7, 7, 6
Dips, 90 lb: 6, 6, 6, 2
Did shoulder circuit with 20 lb Shoulder Press until failed, then hold that until failure, then Handstand hold for three falls. Did whole circuit like 3 time with extreme shoulder burn.
Trevor:
Bench-Press, 190 lb: 4, 3, 3, 3, 3, 2, 2
Dips, 90 lb:
Handstand Pushup:
10.25.24. Legs 32 reps.
Laban:
Squat, 225 lb: 10, 11, 8, 3
L-Sit, 20 s: 1, 2, 3, 4
Calf-Raise, 110 lb: 9, 8, 8, 8
Q.L. Raise, 25 lb: (8, 8)
Trevor:
Squat, 185 lb: 10, 8, 8, 6
L-Sit, 20 s: 1, 1, 1, 1
Calf-Raise, 210 lb: 8, 9, 9, 6
Q.L. Raise, 25 lb: 8, 8