Weekly Miles Walked: 43 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 447.25 Miles [Goal:1500]
03/29/2020
BW:177.4
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Assault Bike: 30 minutes – 9.5 miles
HIIT x Sprint / Recovery Ride x Reps
20 sec / 100 sec x 5 reps
15 sec / 105 sec x 5 reps
10 sec / 110 sec x 5 reps
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Pullups:
BW x 8 x 5 sets
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Hanging Oblique Crunch/Hollow Body Hold:
8/30s x 5 sets
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Trap Bar Shrugs:
135×15 x 5 sets
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Plate Hammer Curl:
45 x 25,20,15,15,15
03/30/2020
BW:175.4
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Comp Squat:
350×1
385×1
405×1
425×1
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Comp Press:
155×1
165×1
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45 Degree Back Raise:
BW x 25,15,10
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Pushup:
BW x 25,15,10
03/31/2020
BW:176.8
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Comp Deadlift:
405×1
425×1
440×1
450×1 PR
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Comp Bench:
275×1
290×1
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Rear Foot Elevated Split Squat:
BW x 15 x 3 sets
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Chinups:
BW x 15 x 3 sets
04/01/2020
BW:175.6
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Assault Bike: 30 minutes – 10.1 miles
HIIT x 20s sprint / 100s recovery ride x 5 reps; 15s sprint / 105s recovery ride x 5 reps
LISS x 10min
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Ab Wheel:
Knees x 25,15,10
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Calf Raise:
BW x 35 x 3 sets
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Barbell Bicep Curl:
35 x 25,15,10
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Neck Extensions:
20 x 25,15,10
04/02/2020
BW:176.4
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5-3-0 Squat (no belt):
225 x 5 x 4 sets
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Close Grip Incline Bench:
155×1
175×1
190×1
200×1
215×1
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Dips:
BW x 15 x 3 sets
04/03/2020
BW:175.4
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Trap Bar Deadlift (High Handle):
Up to 375×5
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Multi Grip Bench:
Up to 185×8
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Multi Grip Bicep Curl:
45×25,15,10
04/04/2020
BW:176.2
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Assault Bike:
LISS x 30min [10.7 miles]
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Circuit:
Toe to Bar x 8 reps
45lb Bicep Curl x 12 reps
Calf Raise x 25 reps
45 Degree Back Raise x 20 reps
60s rest
4 rounds
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Neck Extensions:
15lb x 50 reps x 1 set