Tag: Conditioning

Training Log 04/12/2020 – 04/18/2020

Weekly Miles Walked: 41.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 530.75 Miles [Goal:1500]

04/12/2020
BW:176.6
–
Assault Bike:
LISS x 30 minutes [10.4 miles]
–
Hollow Body Hold:
30s x 5 sets [30s rest]
–
45 Degree Oblique Crunch:
BW x 10 x 3 sets [30s rest]
–
Banded Woodchop:
Green x 20 x 3 sets [30s rest]

04/13/2020
BW:176.4
–
Comp Squat:
315×5
365×1
395×1
315×5 x 4 sets
–
Comp Press:
125×5
155×1
125×5 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
165×10
–
Calf Raise:
BW x 50,30,30,30,30,30 [30s rest]
–
DB Bicep Curl:
22.5’s x 10 x 6 sets [30s rest]

04/14/2020
BW:177.6
–
Comp Deadlift:
330×5
385×1
410×1
330×5 x 4 sets
–
Comp Bench:
205×5
240×1
255×1
205×5 x 4 sets
–
Tempo Squat (no belt):
165×10
175×10
185×10
175×10
–
Skull Crusher:
45×15 x 3 sets; x 12 x 3 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/15/2020
BW:177.2
–
Assault Bike:
LISS x 33’20” (11.6 Miles)
–
Ab Wheel:
Knees x 10 x 6 sets [30s rest]
–
Chest Supported Row:
45’s x 10 x 6 sets [30s rest]
–
Banded Woodchop:
Green x 25 x 4 sets [30s rest]
–
Barbell Bicep Curl:
53lb x 10 x 6 sets [30s rest]

04/16/2020
BW:180.0
–
Squat (no belt):
325×4
335×4
345×4
325×4 x 3 sets
–
Slingshot Bench:
255×4
265×4
275×4
260×4 x 3 sets
–
Close Grip Incline Bench:
130×10
135×10
140×10
132.5×10
–
Single Leg Calf Raise:
BW x 15 x 6 sets [30s rest]

04/17/2020
BW:177.2
–
Mid Shin Block Pull (w/ belt):
360×4
370×4
380×4
360×4 x 3 sets
–
Romanian Deadlift:
225×10
235×10
245×10
232.5×10
–
Close Grip Bench:
215×4
222.5×4
230×4
217.5×4 x 3 sets
–
Banded Tricep Pushdown:
Red x 50; 25 x 5 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]
–
I did the RDL’s after the block pulls (instead of after benching) because the bar was already loaded and I didn’t want to change shoes twice. Laziness all around. Lol

04/18/2020
BW:177.2
–
Assault Bike:
LISS x 33’20” (11.5 miles)
–
Hanging Leg Raise:
BW x 5 x 6 sets [30s rest]
–
Dead Stop Chin Up:
BW x 5 x 6 sets [30s rest]
–
Dumbbell Row:
50s x 10 x 3 sets; x 8 x 3 sets [30s rest]
–
Dumbbell Bicep Curl:
25’s x 8 x 6 sets [30s rest]

Training Log 03/15/2020 – 03/21/2020

Weekly Miles Walked: 33.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 368.25 Miles [Goal:1500]

03/15/2020
BW:176.6
–
Assault Bike:
LISS x 12.0 Miles (34’30”)
–
Single Arm Dumbbell Row:
55 x 15 x 5 sets
–
Ab Wheel:
Knees x 20,20,15,15,10
–
Barbell Bicep Curl:
35×25
45×20
55×15
45×20
35×25
–
Calf Raise:
BW x 50,40,30,20,20
–
Neck Extensions:
20 x 25,15,10

03/16/2020
BW:176.8
–
Comp Squat:
315×6
350×1
365×1
385×1
315×6 x 2 sets
–
Comp Press:
115×6
125×6
135×1
145×1
155×1
125×6 x 2 sets
–
Dumbbell Incline Bench:
52.5’s x 15,15,12,12,12
–
Barbell Lying Tricep Extension:
45×20,20,15,15,10

03/17/2020
BW:177.0
–
Comp Deadlift:
330×6
375×1
405×1
330×6 x 2 sets
–
Comp Bench:
225×6
250×1
260×1
270×1
225×6 x 2 sets
–
SSB Squat:
45×10
75×10
95×10
115×10
135×10
*Scrapping these. The Titan V1 Safety Squat Bar is terrible.
–
Plate Hammer Curl:
45×10 x 5 sets

03/18/2020
BW:176.4
–
Assault Bike:
LISS x 12.0 Miles (34’35”)
–
Assisted Pullups:
Red Band x 12,12,12,10,10
–
Hollow Body Hold:
30s x 5 sets
–
Calf Raise:
BW x 50,40,30,20,10

03/19/2020
BW:177.6
–
2ct Pause Squat (no belt):
240×6
250×6
260×6 x 3 sets
–
Close Grip Incline Bench:
125×8
135×8
145×8 x 3 sets
–
Tempo Dips:
BW x 10 x 5 sets
–
Dumbbell Bicep Curl:
25’s x 12 x 5 sets

03/20/2020
BW:177.6
–
Pause Deadlift (no belt):
255×6
280×6
300×6 x 3 sets
–
2ct Pause Bench:
160×8
170×8
180×8
190×8
175×8 x 2 sets
–
Romanian Deadlift:
180×10 x 5 sets
–
Barbell Overhead Tricep Extension:
35×25,20,15,10,10

03/21/2020
BW:178.4
–
Assault Bike:
LISS x 12.0 Miles (34’19”)
–
Dumbbell Chest Supported Row:
52.5’s x 15,15,12,10,10
–
Hanging Knee Raise:
BW x 15,10,8,8,8
–
Neck Extensions:
20 x 30,20,10
–
Calf Raise:
Single Leg x 10 x 5 sets
Double Leg x 25 x 2 sets
–
Barbell Bicep Curl:
35×30
40×25
45×20
50×15
55×10