Z3 Training Log

March 1, 2026
March 1, 2026
3/1/26: (filmed for YouTube) 🔥Z3 Warmups 1.) Trap Bar Deadlift - 495lbs, 3x2 2.) Back Supported Toes-To-Bar - 50 reps 3.) Fat Grip Barbell Curl - 5x12   *YouTube Video... Read more...
February 28, 2026
2/28/26: (filmed for YouTube; 3 MUST-DO Leg Exercises in 30 seconds) 🔥Z3 Warmups 1.) DB Reverse Lunge - 50lb DBs, 4x8e 2.) DB Forward Lunge - 50lb DBs, 4x8e 3.) DB Walking Lunge - 50lb DBs, 4x8e   *YouTube Video Coming Soon* Read more...
February 27, 2026
2/27/26: (at-home session) 2 mile run 🔥Z3 Warmups 1.) Inverted Rows - 100 reps 2.) DB Floor Skullcrushers - 4x8-12 3.) L-Sit Holds - 4xALAP Read more...
February 26, 2026
2/26/26: (filmed for YouTube) 🔥Z3 Warmups 5 mile run 1.) Bench - 4x3-5 2.) Incline DB Press - 4x6-10 3.) Optional Chest - 4x8-12   *YouTube Video Coming Soon* Read more...
February 24, 2026
2/24/26: (filmed for YouTube; Back) 🔥Z3 Warmups 30 minutes stairmaster 1.) Pull-ups - 50 reps 2.) SA DB Row - 5x8e 3.) Cable Face Pull - 100 reps   *YouTube Video Coming Soon* Read more...
February 23, 2026
2/23/26: (filmed for YouTube; Quads) 🔥Z3 Warmups 30 minutes stairmaster 1.) Front Squat - 275lbs, 4x3 2.) Barbell Front Lunge - 135lbs, 4x8e 3.) Goblet Squat - 100lbs x 50 reps   *YouTube Video Coming Soon* Read more...
February 20, 2026
2/20/26: (The 3 BEST Single-Leg Exercises for Building Strength) 🔥Z3 Warmups 30 minutes stairmaster 1.) Step-ups - 4x5e 2.) RFESS - 4x8e 3.) SL Hip Thrust - 4x12e Read more...
February 19, 2026
2/19/26: 🔥Z3 Warmups 1.) Inverted Rows - 100 reps 2.) Dips - 50 reps Read more...
February 18, 2026
2/18/26: 1.) Smith Machine Incline Bench - 185lbs, 4x5 2.) Incline DB Press - 75lbs, 4x8 3.) Decline Bench - 185lbs, 4x8-12 15 incline treadmill sprints Read more...
February 15, 2026
2/15/26: (filmed for YouTube) 🔥Z3 Warmups 6.25 mile run 1.) Pull-ups - 50 reps 2.) Seated Plate Row 3.) Plate Loaded Seated Row   *YouTube Video Coming Soon* Read more...
February 14, 2026
2/14/26: 🔥Z3 Warmups 30 minutes stairmaster 1a.) Seated Leg Curl - 4x8-12 1b.) Lying Leg Curl - 4x8-12 2.) DB RDL - 100lbs, 4x8 3.) Hip (Back) Extension - 100 reps Read more...
February 13, 2026
2/13/26: 🔥Z3 Warmups Read more...
February 12, 2026
2/12/26: 🔥Z3 Warmups 5 mile run 1.) Inverted Rows - 100 reps Read more...
February 11, 2026
2/11/26: 1.) Seated Military Press - 135lbs, 4x5 2.) Plate Loaded Seated Shoulder Press - 4x8 3a.) Underhand Cable Reverse Fly - 4x10 3b.) Seated DB Lateral Raise - 20lbs, 4x10 15 minutes incline treadmill sprints Read more...
February 10, 2026
2/10/26: 🔥Z3 Warmups 1.) Barbell RFESS - 145x3x5e 2a.) Leg Press - 8 total plates, 4x8 2b.) Leg Extension - 4x8-12 3a.) Plate Loaded Standing Calf Raise - 4x8-12 3b.) Seated Calf Raise - 4x8-12 3c.) Seated Anterior Tib. Raise - 4x8-12 30 minutes stairmaster Read more...
February 8, 2026
2/8/26: 🔥Z3 Warmups 30 minutes stairmaster 1.) Pull-ups - 50 reps 2.) HK SA Cable Row - 4x8 3a.) Seated Neutral grip Cable Row - 4x8-12 3b.) Straight bar cable reverse curl - 4x8-12 3c.) Underhand Grip Inverted Row - 4xAMRAP Read more...
February 7, 2026
2/7/26: 🔥Z3 Warmups 1.) Bench - 225lbs, 4x5 2.) Flat DB Press - 75lbs, 4x8 3a.) Closegrip Bench - 4x8 3b.) Lying DB Skullcrushers - 4x8-12 3c.) Bodyweight Bench Dip - 4xAMRAP Read more...
February 5, 2026
2/5/26: (filmed for YouTube) 🔥Z3 Warmups 1.) RDL - 275, 4x5 2.) Sumo Deadlift - 275, 4x8 3.) Hip Thrust - 275, 4x12 30 minute stairmaster   *YouTube Video Coming Soon* Read more...
February 4, 2026
2/4/26: 🔥Z3 Warmups 1.) Seated DB Shoulder Press - 4x3-5 2.) Seated Military Press - 4x6-10 (105lbs) 3a.) Seated Machine Shoulder Press - 4x10-12 3.) Standing Plate Lateral Raise - 4x8-12 15 minutes incline treadmill sprints Read more...
February 3, 2026
2/3/26: (filmed for YouTube) 🔥Z3 Warmups 45 minutes stairmaster 1.) Toes-To-Bar - 50 reps 2.) Weighted Cable Crunch - 4x12 3.) Decline Barbell Crunches 4x10   *YouTube Video Coming Soon* Read more...
February 2, 2026
2/2/26: (filmed for YouTube) 🔥Z3 Warmups 30 minutes stairmaster 1.) Pull-ups - 50 reps 2.) Rows 3.) Rows 3b.) Curls 30 minutes stairmaster   *YouTube Video Coming Soon* Read more...
February 1, 2026
2/1/26: (filmed for YouTube) 🔥Z3 Warmups 1.) Jump 2.) Squat - 345lbs, 3x3 3.) Walking Lunges - 4x12e (100lb barbell) 4.) Calves (giant set)   *YouTube Video Coming Soon* Read more...
January 31, 2026
1/31/26: 🔥Z3 Warmups 1.) Bench - 225lbs, 4x5 2.) Incline DB Chest Press - 65lbs, 4x6-10 3a.) Cable Chest Fly - 4x8-12 3b.) Standing Plate Loaded Chest Press - 4x8-12 3c.) Pushups - 50 reps Read more...
January 30, 2026
1/30/26: 🔥Z3 Warmups 30 minutes stairmaster 1.) Cross-Cable Tri. Ext - 5x8-12 2.) Seated Overhead DB Ext - 4x8-12 3a.) Straight EZ Bar Skullcrushers - 4x8-12 3b.) Overhead Cable Rope Ext - 4x12-15 Read more...
January 29, 2026
1/29/26: 🔥Z3 Warmups 1.) Trap Bar Deadlift - 495lbs, 3x1 2.) Sumo Deadlift - 300lbs, 3x8 3.) Hip Thrust - 300lbs, 3x12 30 minutes stairmaster Read more...
January 28, 2026
1/28/26: 🔥Z3 Warmups 1.) Back Supported Toes-To-Bar - 50 reps 2a.) Ab Wheel - 4x12 2b.) Body Saw - 4x12 3a.) Weighted Cable Crunch - 3x12 3b.) SA Standing Farmer’s Hold - 3x30sec E Incline Treadmill Sprints Read more...
January 27, 2026
1/27/26: 🔥Z3 Warmups 1.) Inverted Rows - 100 (50o, 50e) 2.) Neutral Grip Pull-ups - 50 reps 3.) SA DB Rows - 100lbs, 5x8e 4a.) Plate Loaded Row - 4x8-12 4b.) Underhand Reverse Fly -4x8-12 30-45mins stairmaster Read more...
January 25, 2026
1/25/26: 🔥Z3 Warmups 1.) OHP - 5x3-5 2.) Seated Plate Loaded Shoulder Press - 5 sets 3.) Seated DB Shoulder Press - 3x8-12 3b.) Plate Lateral Raises - 3x8-12 Read more...
January 24, 2026
1/24/26: 🔥Z3 Warmups 1.) SL Calf Raise - 50e leg 2.) Ab wheel - 4x10-12 3.) Inverted Rows - 100 reps Read more...
January 23, 2026
1/23/26: 🔥Z3 Warmups 1.) Squat - 345lbs, 3x3 2.) Front Squat - 185lbs, 4x8 3.) Barbell Forward Lunge - 135lbs, 4x8e 30 minutes stairmaster Read more...
January 22, 2026
1/22/26: 🔥Z3 Warmups 1.) Neutral Grip Bench - 205lbs, 4x5 2.) Incline DB Bench - 65lbs, 5x6-10 3.) Standing plate loaded press - 5x8-12 4.) Pushups - 100 reps 30 mins stairmaster Read more...
January 21, 2026
1/21/26: 🔥Z3 Warmups 1.) Pull-ups - 50 reps 2.) Pendlay Rows - 185lbs, 4x8 3.) HK SA Cable Row - 4x8-12 3b.) Face Pulls - 4x8-12 15 incline treadmill sprints Read more...
January 20, 2026
1/20/26: 🔥Z3 Warmups 1.) Hack Squat - 2plates & 25 - 3x8 2.) Leg Press - 4plates each side - 3x8 3.) RFESS - 1plate - 3x8e 30 minutes stairmaster Read more...
January 17, 2026
1/17/26: 🔥Z3 Warmups 1.) EZ Barbell Spider Curl - 4x8-12 1b.) Cross-Cable Tri. Extension - 4x8-12 2.) Rope Cable Curl - 3x8-12 2b.) Straight bar Cable Pressdown - 3x8-12 3.) Single-Arm Concentration Curl - 3x8-12 3b.) Single-Arm Overhead Cable Ext. - 3x8-12 Read more...
January 16, 2026
1/16/26: 🔥Z3 Warmups 30 minute stairmaster 1.) Barbell OHP - 5x5 2.) SA Overhead DB Press - 4x8e 3a.) Handstand - 4xALAP 3b.) Standing DB Lateral Raise - 4x15 Read more...
January 15, 2026
1/15/26: 🔥Z3 Warmups 1.) RDL - 275lbs, 4x3 2.) Sumo Deadlift - 275lbs, 4x8 3.) Hip Thrust - 275lbs, 4x12 4.) Seated Leg Curl - 4x15 30 mins stairmaster Read more...
January 14, 2026
1/14/26: 🔥Z3 Warmups 1.) Pull-ups - 50 reps 2.) SA DB Row - 4x8e 3a.) Lat Pulldown - 4x8-12 3b.) Underhand Reverse Cable Fly - 4x8-12 15 incline treadmill sprints Read more...
January 12, 2026
1/12/26: 🔥Z3 Warmups 1.) Reverse Grip Bench - 215lbs, 5x3 2.) Incline DB Press - 75lbs, 4x6-8 3.) Dips - 50 reps 4a.) Seated Calf Raises - 3x10 4b.) Plate Loaded Standing Calf Raise - 3x10 30 minutes stairmaster Read more...
January 11, 2026
1/11/26: 🔥Z3 Warmups 4 mile run 100 Push-ups Read more...
January 10, 2026
1/10/26: 🔥Z3 Warmups Read more...
January 9, 2026
1/09/26: 🔥Z3 Warmups 1.) Front Squat - 275lbs, 3x3 2.) Barbell Reverse Lunge - 4x8e 3.) Goblet Squat - 50 reps 3b.) SL Leg Extension - 4x12e Read more...
January 8, 2026
1/08/26: 🔥Z3 Warmups 1.) Pull-ups - 50 reps 2.) Barbell Row - 185lbs, 4x8 3.) HK SA Cable Row - 4x8-12e 30 minutes stairmaster Read more...
January 7, 2026
1/07/26: 🔥Z3 Warmups 1.) Dragonflags - 50 reps 2.) Ab Wheel - 50 reps (5x10) 3.) Back Supported Toes-To-Bar - 50 reps 4a.) Weighted Cable Crunch - 3x12 4b.) SA Standing Farmer’s Hold - 3x30sec E Incline Treadmill Sprints Read more...
January 6, 2026
1/06/26: 🔥Z3 Warmups 5 mile run 1.) Inverted Rows - 100 reps 2.) Pushups - 100 reps 3a.) Alt. DB Hammer Curl 3x8e 3b.) DB Lateral Raise - 3x15 Read more...
January 5, 2026
1/05/26: 🔥Z3 Warmups 1.) RDL - 275lbs, 5x3 2.) Sumo Deadlift - 275lbs, 4x8 3.) Hip Thrust - 275lbs, 5x12 4.) Seated Leg Curl - 4x8-12 30 mins stairmaster Read more...
January 4, 2026
1/04/26: 🔥Z3 Warmups 1.) Incline Bench - 185lbs, 5x5 2.) Flat DB Bench - 75, 60, 6x5-8 3.) Cable Fly - 4x8-12 3b.) Pushups - 4x8-12 Read more...
January 3, 2026
1/03/26: (at-home session) 🔥Z3 Warmups 1.) Ab Wheel - 50 reps 2.) Body Saw - 50 reps 3.) SL Leg Drop - 4x12e Read more...
January 2, 2026
1/02/26: 🔥Z3 Warmups 1.) Pull-ups - 50 reps 2.) Underhand Inverted Rows - 100 reps 3.) Plate Loaded Underhand Pulldown - 4x8-12 4a.) Overhand Cable Reverse Fly - 5x8-12 4b.) DB Farmer’s Hold - 100lbs 5xALAP 5.) Barbell Reverse Curl - 50lbs, 3x12 Read more...
January 1, 2026
1/01/26: 🔥Z3 Warmups 1.) Squat - 315lbs, 4x5 2.) Barbell Forward Lunge - 135lbs, 4x8e 3a.) Leg Press - 4x10-12 3b.) Leg Extension - 4x10-12 15 incline treadmill sprints Read more...
December 31, 2025
12/31/25: 🔥Z3 Warmups 1.) Incline Smith Machine Press - ~185lbs, 5x5 2.) Dips - 50 reps 3a.) Standing Plate Loaded Chest Press - 4x8-12 3b.) Cable Chest Fly - 4x8-12 30 mins stairmaster Read more...