Joey MacDonald

#36 in Commitment

7 of 126 workouts attended this off-season

#17 in Push Ups

395 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 118
11/18/2017		 #55 on the team
#1. John Levenson 405 		- -
#1. Chidi Nna 445 		125
Barbell Bench Press 85
11/18/2017		 #57 on the team
#1. Chidi Nna 265 Matt Noah 265 		- -
#1. Chidi Nna 287 		100
Power Clean 93
11/18/2017		 #47 on the team
#1. John Levenson 225 		107
9/10/2018		 #30 on the team
#1. Chidi Nna 231 		95
Pull-Ups 3
11/18/2017		 #31 on the team
#1. Matt Noah 18 		- -
#1. Reece LaChance 25 		8
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22
Sun 9/23
Mon 9/10

Power Clean 15 (3 sets)

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95

Single Arm Dumbbell Bench Press 30 (3 sets)
30

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30

Chest Supported Neutral Grip Row 24 (3 sets)

1. 8 @ 30
2. 8 @ 30
3. 8 @ 30

Stability Ball Push-ups 28 (2 sets)

1. 15 @ 0
2. 13 @ 0

Medicine Ball Slams 36 (3 sets)
12

1. 12 @ 10
2. 12 @ 10
3. 12 @ 10

Tue 9/11
Wed 9/12
Thu 9/13
Fri 9/14
Sat 9/15
Sun 9/16
Mon 9/3
Tue 9/4
Wed 9/5
Thu 9/6
Fri 9/7
Sat 9/8
Sun 9/9
Mon 8/27
Tue 8/28

Pause Squat 24 (5 sets)

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 4 @ 135

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 0
2. 8 @ 0
3. 8 @ 0

Single Arm Dumbbell Bench Press 50 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 30
5. 5 @ 30

Stability Ball Push-ups 20 (2 sets)

1. 10 @ 0
2. 10 @ 0

Medicine Ball Slams 36 (3 sets)

1. 12 @ 14
2. 12 @ 14
3. 12 @ 14

Dumbbell Snatch 50 (5 sets)

1. 5 @ 25
2. 5 @ 25
3. 5 @ 20
4. 5 @ 20
5. 5 @ 20

Wed 8/29
Thu 8/30
Fri 8/31
Sat 9/1
Sun 9/2
Mon 8/20
Tue 8/21
Wed 8/22
Thu 8/23
Fri 8/24
Sat 8/25
Sun 8/26
Mon 8/13
Tue 8/14
Wed 8/15
Thu 8/16
Fri 8/17
Sat 8/18
Sun 8/19
Mon 8/6
Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10
Sat 8/11
Sun 8/12
Mon 7/30
Tue 7/31
Wed 8/1
Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23
Tue 7/24
Wed 7/25
Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16
Tue 7/17
Wed 7/18
Thu 7/19
Fri 7/20
Sat 7/21
Sun 7/22
Mon 7/9
Tue 7/10
Wed 7/11
Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2
Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25
Tue 6/26
Wed 6/27
Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18
Tue 6/19
Wed 6/20
Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11
Tue 6/12
Wed 6/13
Thu 6/14
Fri 6/15
Sat 6/16
Sun 6/17
Mon 6/4
Tue 6/5
Wed 6/6
Thu 6/7
Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28
Tue 5/29
Wed 5/30
Thu 5/31
Fri 6/1
Sat 6/2
Sun 6/3
Mon 5/21
Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14
Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7
Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30
Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23
Tue 4/24
Wed 4/25
Thu 4/26
Fri 4/27
Sat 4/28
Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18
Thu 4/19
Fri 4/20
Sat 4/21
Sun 4/22
Mon 4/9
Tue 4/10
Wed 4/11
Thu 4/12
Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2
Tue 4/3
Wed 4/4
Thu 4/5
Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26
Tue 3/27
Wed 3/28
Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1
Mon 3/19
Tue 3/20
Wed 3/21
Thu 3/22
Fri 3/23
Sat 3/24
Sun 3/25
Mon 3/12
Tue 3/13
Wed 3/14
Thu 3/15
Fri 3/16
Sat 3/17
Sun 3/18
Mon 3/5
Tue 3/6
Wed 3/7
Thu 3/8
Fri 3/9
Sat 3/10
Sun 3/11
Mon 2/26
Tue 2/27
Wed 2/28
Thu 3/1
Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19
Tue 2/20
Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12
Tue 2/13
Wed 2/14
Thu 2/15
Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5
Tue 2/6
Wed 2/7
Thu 2/8
Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29
Tue 1/30
Wed 1/31
Thu 2/1
Fri 2/2
Sat 2/3
Sun 2/4
Mon 1/22
Tue 1/23
Wed 1/24
Thu 1/25
Fri 1/26
Sat 1/27
Sun 1/28

Push Up 100

Mon 1/15
Tue 1/16
Wed 1/17
Thu 1/18
Fri 1/19
Sat 1/20
Sun 1/21
Mon 1/8
Tue 1/9

Dumbbell Deadlift 25 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 55

Wed 1/10
Thu 1/11

Neutral Grip Dumbbell Bench Press 10 (5 sets)

1. 5 @ 30
2. 5 @ 30

Goblet Squat 5 (5 sets)
New PR 56!

1. 5 @ 50

Fri 1/12
Sat 1/13
Sun 1/14
Mon 1/1
Tue 1/2

Jackknife Pull-ups 37 (3 sets)
New PR 15!

1. 15 @
2. 12 @
3. 10 @

Goblet Squat 25 (5 sets)
45

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 35
5. 5 @ 40

Deadlift Jumps 25 (5 sets)

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 70

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 28 < PR 34 on 12/19

1. 5 @ 25
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25
5. 5 @ 25

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Bench Dip

Push Up 115

Push Up 80

Wed 1/3
Thu 1/4

Push Up 100

Fri 1/5
Sat 1/6
Sun 1/7
Mon 12/25
Tue 12/26
Wed 12/27
Thu 12/28
Fri 12/29
Sat 12/30
Sun 12/31
Mon 12/18
Tue 12/19

Jackknife Pull-ups 34 (3 sets)

1. 12 @
2. 12 @
3. 10 @

Goblet Squat 25 (5 sets)

1. 5 @ 35
2. 5 @ 40
3. 5 @ 40
4. 5 @ 35
5. 5 @ 35

Deadlift Jumps 25 (5 sets)

1. 5 @ 70
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 70

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 5 @ 30
4. 5 @ 30
5. 5 @ 30

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Bench Dip 20 (2 sets)

1. 10 @ 25
2. 10 @ 25

Wed 12/20
Thu 12/21

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 25
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25
5. 5 @ 25

Dumbbell Front Rack Lunge 10 (5 sets)

1. 5 @ 25
2. 5 @ 25

Bulgarian Split Squat 50 (5 sets)

1. 5 @ 20
2. 5 @ 20
3. 5 @ 25
4. 5 @ 25
5. 5 @ 20

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Fri 12/22
Sat 12/23
Sun 12/24
Mon 12/11
Tue 12/12
Wed 12/13
Thu 12/14
Fri 12/15
Sat 12/16
Sun 12/17
Mon 12/4
Tue 12/5
Wed 12/6
Thu 12/7
Fri 12/8
Sat 12/9
Sun 12/10
Mon 11/27
Tue 11/28
Wed 11/29
Thu 11/30
Fri 12/1
Sat 12/2
Sun 12/3