My shoulder has been a little sore the past few days but I didn't want to take another rest day, so I found a leg workout that Coach Marchman had posted here in the Classroom: https://www.youtube.com/watch?v=Vt4LT1k_fNg&t=10s I modified it a bit to remove the snatch, so instead of the first movement I did a goblet step up on a plyo box with each leg. 20 kg bell used for all movements involving weight. ~The Workout~ 3 Rounds: Goblet step on plyobox (5 reps/side) Goblet Squat (10 reps) Deadlift (10 reps) Body Weight Squat (10 reps) As a finisher I did 15 more body weight step ups on each leg and 40 more body weight squats. Remember, just because you are slightly injured or sore doesn't mean you can't work the other parts of your body! Just be safe! 💪

Trying to get back in groove. 1/3/2026 Biceps 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. 1/4/2026 Chest 1. Pull ups on assisted machine - footy pounds - 10 reps 5 sets. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 1/5/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 95, 115, 135, 145, and last set with 85 for 15 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 1. 3 sets rope crunches with 60 pounds. 2. Chin up. – 3 sets 15 reps. Cardio: Spinner bike – 40 minutes intense – 120 BPM. 1/5/2026 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps. Abs – 1. 3 sets rope times. Crunches with 60 pounds. 2. Chin up hangs 75 seconds. – 3

Went for legs. 1. Dumbbell Squat 3 sets 20 reps 50 pounds 2. Forward Lunges - 20 pounds 3 sets 15 reps 3. Romanian Deadlift 3 sets 20 reps 125 pounds 4. Machine Leg Curl - 100 pounds - 20 reps 5 sets. 5. Single-leg Calf Raises 3 sets 10 reps 55 pounds.

Doing a new using these exercises: - Incline KB Bench Press - 3 sets of 12 with 45 pounds - Incline Dumbbell Fly - 3 sets of 12 with 20 pounds - Incline Squeeze Press - Standing Upward Fly with cables - 15 pounds - rack set at m - Decline Push-up using Smyth machine for 15 reps for 5 sets and lowering bar until parallel - Dumbbell Pullover - 30 pound kb 3 sets as many reps.

12/29/2025 Biceps 1. Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 2. Barbell Curl - 5 sets of 20 reps with 25 pounds 3.Preacher Curl - 3 sets of 15 reps with 20 pounds 4.Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Cardio: Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pec dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds. 12/30/2025 Legs 1. 3 sets of squats –125 -10 reps, 135 – 8 reps, 135 – 8 reps, 145 – 8 reps 2. Leg extensions – 3 sets – 15 reps. 105 pounds. 3. Lat pulldowns: 5 sets 15 reps. 85 pounds 4. KB row- 55 pounds 3 sets of 12 reps. 12/31/2025 1. Chest – Incline BP -Smyth machine – 5 sets-8 reps – 115, 125, 135, 145, and last- 95 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm.