10/10/2021 BW:180.8 – Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade Situps x 25,10,10,8,7,5,5,5 [30s rest] Pushups x 30,20,10,8,7,8,7 [30s rest] Chinups x 10,5,5,5,5,3,4,3 [30s rest]
10/11/2021 BW: 180.8 – Comp Deadlift: 287.5×5 325×1 355×1 385×1 287.5×5 x 4 sets – Comp Bench: 220×3 240×1 260×1 275×1 220×3 x 7 sets – Back Raise x BW x 25,20,15,15,15,15,20 [30s rest] DB Row: 65 x 10 x 4 sets [30s rest] BB Bicep: 45 x 8 x 5 sets [30s rest]
10/12/2021 BW:180.8 – High Bar Squat: 262.5×5 x 5 sets 300×1 330×1 340×1 350×1 – Comp Press: 140×3 x 8 sets 155×1 165×1 175×1 – RFESS: 15’s x 8 x 5 sets [30s rest] Seated DB Press: 15’s x 15,15,10,10,10 [30s rest] Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]
10/13/2021 BW: 182.0 – Treadmill x 15min @ 3.0mph / 10.0% Grade Assault Bike x 15min HIIT Ab Wheel x 35,25,15,10,10 [30s rest] Pullup x BW x 10,5,5,4,3,3 [30s rest] Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest] Situp x 20,10,10,10,10 [45s rest] DB RDL: 65’s x 8 x 5 sets [30s rest]
10/14/2021 BW: 181.8 – Treadmill x 15min @ 3.0mph/10% Grade – Pause Deadlift: 262.5×5 x 5 sets 330×1 340×1 350×1 – Close Grip Bench: 220×3 x 8 sets 245×1 260×1 275×1 – Back Raise x 25lb x 10 x 5 sets
10/15/2021 BW:181.8 – Neutral Chinup x 5 x 10 sets Dips x 10 x 5 sets Knee Raise x 15,10,8,7,5,5 Situp x 10 x 5 sets Assault bike x 15min
Sunday 10/03/2021 BW:181.8 – Incline Treadmill x 30min Assault Bike x 30min – Chinup x 5 x 10 Calf Raise x 20 x 10 Knee Raise x 10 x 5; x 5 x 5 Side Hold x 30s x 10
Monday 10/04/2021 BW: 184.4 – Deadlift: 285x5x5 340×1 360×1 380×1 – Bench: 215x3x8 245×1 260×1 270×1 – Pushups x 25,10,15,10,5 [30s] Biceps x 33lb x 25,15,15,10,10
Tuesday 10/05/2021 BW: 182.2 – High Bar Squat: 262.5x5x5 300×1 325×1 350×1 – Press: 140x3x8 160×1 175×1 – Back Raise x BW x 20 x 5 sets Band Pullaparts x Mini x 20 x 5 Band Tricep x Average x 20 x 5
Wednesday 10/06/2021 BW:182.6 – Incline Treadmill x 30min Assault Bike x 30min – Band (Average) Assisted Pullup x 15,10,8,5,5; BW x 5,5 [30s] Ab Wheel x 30,20,15,15,10,10 [30s] Situps x 10,5,5,5,5,5,8,7 [30s]
Thursday 10/07/2021 BW:182.4 – Pause (@ Knee) Deadlift: 260x5x5 315×1 330×1 345×1 – Close Grip Bench: 215x3x8 240×1 255×1 270×1 – RFESS x BW x 15 x 5 sets 3-Way Shoulder Raise x 10’s x 7 x 5 sets Biceps x 45lb x 10 x 5 sets
Friday 10/08/2021 BW:182.0 – Incline Treadmill x 30min Assault Bike x 22.5min – Knee Raise x 15,10,5,5,5,5,5 Barbell Row x 15reps x 35lb, 55lb, 75lb, 95lb, 95lb, 95lb, 75lb, 55lb, 35lb Side Plank x 45s x 3 sets [15s rest] Pushups x 25,15,10 [30s rest] SA DB Row x 65lb x 10 x 3 sets
Saturday 10/09/2021 BW:182.2 – High Bar Pause Squat: 262.5x5x5 300×1 330×1 350×1 – Low Incline Bench: 195x3x8 220×1 245×1 – Dips x 20,15,15,15,10 DB Bicep x 15’s x 20,20,15,15,10 Back Raise x BW x 10 x 10
Sunday 09/26/2021 BW:181.0 – Inverted Row: BW x 10 x 10 sets Blast Strap Plank: 45s x 2; 30s x 8 Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s Assault Bike LISS x 30min – 9.6 Miles
Monday 09/27/2021 BW: 181.2 – Deadlift: 315×1 350×1 375×1 280×5 x 5 sets – Bench: 245×1 265×1 212.5×3 x 8 sets – Pushups x 10 x 10 sets Plate Hammer Curl: 45x10x5; 25x10x5
Tuesday 09/28/2021 BW:182.0 – High Bar Squat: 280x5x5 325×1 350×1 375×1 – Press: 137.5x3x8 160×1 172.5×1 – Back Raise: 25lb x 12r x 6 sets – 3-Way Shoulder Raise: 15’s x 5 x 5 sets
Wednesday 09/29/2021 BW: N/A – Incline Treadmill x 45min DB Row 50 x 10 x 5 Ab Wheel x 10 x 5 Side Plank x 30s x 5 Hollow Body Hold x 30s x 5 DB Bicep 20’s x 10 x 5
Thursday 09/30/2021 BW: N/A – Pause (@ Knee) Deadlift: 255x5x5 285×1 315×1 340×1 – CG Bench: 212.5x3x8 225×1 245×1 260×1 – RFESS: BW x 10 x 5 3-Way Shoulder 10’s x 10 x 5
Friday 10/01/2021 BW:183.0 – 2ct Pause Squat: 275x4x6 315×1 350×1 – Low Incline Bench: 192.5x3x8 225×1 240×1 – Dips x 10 x 5 sets Biceps 45 x 10 x 5 sets
Sunday 09/12/2021 BW:180.6 – Blast Strap Inverted Row x 10 x 10 [30s rest] Blast Strap Plank x 30s x 5 sets [30s rest] Copenhagen Plank x 15s x 5 sets [30s rest] Assault Bike x 50min LISS – 16.1 Miles
Monday 09/13/2021 BW: 181.8 – Deadlift: 365×1 275×4 x 5 sets – Bench Press: 255×1 275×1 205×3 x 8 sets – Pushups x 10 x 10 [30s rest] BB Bicep: 45 x 10 x 7 sets
Tuesday 09/14/2021 BW: 180.8 – High Bar Squat: 350×1 365×1 275×4 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – 45 Degree Back Raise: 25lb x 10 x 5 sets – 3-Way Shoulder Raise: 15’s x 8 x 4 sets
Wednesday 09/15/2021 BW:182.0 – Assault Bike x 30min – 9.9 Miles [5min LISS; 30s/90s x 10 reps; 5min LISS] Ab Wheel x 10 x 10 sets [30s] Pullups: BW x5x5; x4x5; Green Assisted x 10,10,8,7,5 45 Degree Side Bend x 10 x 5 sets DB Bicep 10’s x 10 x 10 sets [30s] Incline Treadmill x 22.5min @ 4.0mph/5% Grade
Thursday 09/16/2021 BW:181.2 – Pause (Below Knee) Deadlift: 330×1 250×4 x 5 sets – Close Grip Bench: 255×1 205×3 x 8 sets – RFESS x 10r x 5 sets 3-Way Shoulder Raise: 10’s x 12 x 5 sets
Friday 09/17/2021 BW: 182.2 – Knee Raise x10x5; x5x5 [60s rest] Single Arm DB Row: 65x10x5; x5x5 [60s rest] DB Side Bend: 55×15 x 3 sets Assault Bike x 30min LISS – 10.1 Miles
Sunday 09/05/21 BW:180.0 – Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min] Hanging Knee Raise x 25,10,10,8,7 Single Arm DB Row: 50×25,10,10,10,10 45 Degree Side Bend: BW x 20,10,10,10,10
Monday 09/06/21 BW:179.0 – Deadlift: 380×1 405×1 350×4 x 6 sets – Bench: 255×1 275×1 235×4 x 6 sets – Low Incline Bench: 215×1 160×6 x 6 sets – Pushups x 35,10,10,10,10
Tuesday 09/07/21 BW: 179.2 – High Bar Squat: 330×1 355×1 305×4 x 6 sets – Press: 155×1 134×4 x 6 sets – Tricep Pushdowns: 50 x 10 x 3 sets
Wednesday 09/08/21 BW: 180.2 – Assault Bike x 50min – 15.3 Miles [5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min] – Ab Wheel x 10 x 10 sets [30s rest] Pullup: BW x 3 x 10 sets [EMOM] Band Assisted (Green) Pullups x 12,12,12,8,8,8 Copenhagen Plank x 15s x 5 sets BB Bicep x 33 x 25r x 3 sets
Thursday 09/09/21 BW:182.8 – Pause Deadlift @ Just Below Knee: 325×1 245×4 x 5 sets – Close Grip Bench: 250×1 200×3 x 7 sets – RFESS x 10 x 4 sets – 3-Way Shoulder Raise: 5’s x 10r x 4 sets
Friday 09/10/21 BW:182.4 – Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min Knee Raise x 15,15,10,10,5,5 Single Arm DB Row: 65 x 15,10,10,10,10 DB Side Bend: 10 reps @ 15, 35, 55, 75, 75
Saturday 09/11/21 BW:180.2 – 2ct High Bar Pause Squat: 325×1 350×1 262.5×4 x 5 sets – Low Incline Bench: 225×1 180×3 x 8 sets – BB Strict Bicep Curl: 33×5 53×5 73×5 93×5 100.5×4.5
Sunday, August 8th, 2021 BW: 183.0 – Comp Deadlift: 365×1 385×1 300×5,5,5,5,12 – Comp Bench: 250×1 265×1 205×5,5,5,5,8 – Low Incline Bench: 185×1 205×1 135×7,7,7,7,16 – DB Bicep Curl: 15’s x 12 reps x 5 sets – Pushups: BW x 12 reps x 5 sets
Monday, August 9th, 2021 BW:182.6 – High Bar Squat: 345×1 365×1 285×5,5,5,5,10 – Comp Press: 135×1 155×1 125×5,5,5,5,6 – Sumo Deadlift: 350×1 365×1 285×5,5,5,5,13 – Banded Tricep Pushdowns x 25 reps x 4 sets
Tuesday, August 10th, 2021 BW: 182.0 – Assault Bike x 33’20” [10.7 Miles] – Band Assisted Pullup x 15,10,10,8,7 Single Arm DB Row: 55 x 10,10,10,8,7 Ab Wheel x 10 x 5 sets Single Leg Calf Raise x 10 x 5 sets Side Plank x 30s x 5 sets Neck Extensions: 20lb x 25,15,10
Wednesday, August 11th, 2021 BW: 181.6 – Incline Treadmill x 60min @ 3.5-3.7mph
Thursday, August 12th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 245×7,7,7,7,14 – 1ct Close Grip Bench Press: 245×1 260×1 175×7,7,7,7,15 – 2.25″ Deficit RDL: 135×12,10,8,6,4 – 3-0-0 Tempo Dip: BW x 13,12,10,8,7
Friday, August 13th, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 315×1 340×1 225×7,7,7,7,15 – 1ct Slingshot Bench: 275×1 300×1 200×7,7,7,7,14 – 1ct Feet Up Bench: 135×15,12,10,10,8 – Barbell Bicep: 35 x 20,20,15,15,10,10,10
Saturday, August 14th, 2021 BW: 180.2 – Incline Treadmill x 26.25min @ 3.5-3.7mph Assault Bike x 33.75min – 20s / 100s x 15 – 10.9 Miles – Neutral Grip Chinup x 10,8,6,4,2 DB Chest Supported Row: 45’s x 10r x 5 sets Dip Stand Knee Raise x 20,15,15,10,10 Copenhagen Plank x 15s x 2 sets; x 10s x 3 sets Calf Raise x 20 x 5 sets Neck Extensions: 20lb x 25,15,10
Sunday, August 15th, 2021 BW: 180.2 – Incline Treadmill x 52.5 minutes @ 3.7mph
Monday, August 16th, 2021 BW: 180.0 – Comp Deadlift: 365×1 395×1 330×4,4,4,10 – Comp Bench: 255×1 265×1 220×4,4,4,4,8 – Low Incline Bench: 185×1 207.5×1 150×6,6,6,6,12 – DB Bicep Curl: 15’s x 15 x 5 sets – Pushups x 15 x 5 sets
Tuesday, August 17th, 2021 BW: 180.0 – High Bar Squat: 350×1 375×1 305×4,4,4,4,8 – Comp Press: 135×1 150×1 125×4,4,4,4,8 – Sumo Deadlift: 350×1 375×1 315×4,4,4,4,10
Wednesday, August 18th, 2021 BW: 179.0 – Assault Bike x 45min [14.1 Miles] – Band Assisted Pullup x 15,12,10,10,8,5,5,5,5 Banded Single Arm Row x 10 x 5 sets Blast Strap Ab Rollout x 10 x 5 sets; x Plank x 30s x 1 Blast Strap Inverted Tricep Extension x 6 reps x 5 sets Single Leg Calf x 10 x 5 sets 45 Degree Side Bend x 10 reps x 5 sets
Thursday, August 19th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 265×6,6,6,6,13 – Close Grip Bench Press: 225×1 260×1 190×6,7,6,6,11 – 2.25″ 3-0-0 Deficit RDL: 155 x 8 x 5 sets – 3-0-0 Tempo Dips: BW x 15,10,10,10,10
Friday, August 20th, 2021 BW: 180.8 – Incline Treadmill x 45min @ 3.5mph – Neutral Grip Chinup x 5 reps x 8 sets [EMOM] DB Chest Supported Row: 50’s x 8 reps x 5 sets [EMOM] Dip Stand Knee Raise x 10 reps x 5 sets Copenhagen Plank x 15s x 3 sets; Side Plank x 30s x 2 sets Calf Raise x 25,15,10
Saturday, August 21st, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 325×1 350×1 255×6,6,6,6,12 – 1ct Slingshot Bench Press: 275×1 315×1 225×6,6,6,6,12 – 1ct Feet Up Bench Press: 155 x 15,10,9,8,8 – DB Seated Bicep Curl: 20’s x 12 x 5 sets
Weekly Miles Walked: 39 Miles [Goal 28+] Cumulative 2020 Miles Walked to Date: 779.75 Miles [Goal:1500]
05/31/2020 BW:177.4 – Rest Day
06/01/2020 BW:178.2 – Comp Squat: 415×1 425×1 365×4 x 3 sets – TnG Bench: 275×1 x 2 sets 245×4 x 3 sets – 2ct Pause Bench: 190×4 200×4 210×4 220×4
06/02/2020 BW:178.0 – Assault Bike: LISS x 20min [6.5 miles] Pullup: BW x 14 x 1 set Ab Wheel: Knees x 35 x 1 set Dips: BW x 20 x 1 set Barbell Bicep Curl: 45 x 30 x 1 set Calf Raise: BW x 50 x 1 set Neck Extension: 20 x 30 x 1 set
06/03/2020 BW: 177.2 – Comp Deadlift: 395×1 425×1 375×4 x 4 sets – Comp Bench: 270×1 280×1 250×3 x 3 sets – Pause Squat (no belt): 330×4 340×4 350×4…PR 330×4
06/04/2020 BW:176.6 – Assault Bike: LISS x 20min [6.6 miles] – Blast Strap Inverted Row: BW x 30 x 1 set Hanging Knee Raise: BW x 20 x 1 set Feet Elevated Pushup: BW x 20 x 1 set Plate Hammer Curl: 25lb x 50 x 1 set Calf Raise: BW x 50 x 1 set 45 Degree Back Raise: BW x 30 x 1 set Banded Pullapart: Green x 50,25,25
Weekly Miles Walked: 30 Miles [Goal 28+] Cumulative 2020 Miles Walked to Date: 740.75 Miles [Goal:1500]
05/24/2020 BW:176.2 – Rest Day
05/25/2020 BW:176.2 – Comp Squat: 410×1 350×4 x 4 sets – Comp Bench: 270×1 237.5 x 3 x 5 sets – Tempo Dips: BW x 8 x 5 sets – Barbell Bicep Curl: 33 x 25 x 4 sets – Calf Raise: BW x 25 x 4 sets – *Worked 12 hours after training.
05/26/2020 BW:175.6 – Rest Day – *Worked another 12 hour shift.
05/27/2020 BW:174.6 – Comp Deadlift: 425×1@10 330 x 4 x 4 sets – 2ct Pause Bench: 165×8 175×8 185×8 x 3 sets – High Bar Squat (no belt): 135×8 185×8 225×8 275×8 225×8 185×8 135×8 – Tricep Pushdown x Green x 50 x 1 set – Band Pullaparts x Green x 50 x 1 set – **Had to decrease training stress due to lack of sleep from working until 0300 *Worked 15 hours after training. This was my 10th day in a row working.
05/28/2020 BW:173.6 – Assault Bike: LISS x 25min (8.2 miles) – Ab Wheel x Knees x 10 x 3 sets Dead Stop Pullup x BW x 5 x 3 sets Barbell Bicep Curl x 45 x 10 x 3 sets 45 Degree Back Raise x BW x 10 x 3 sets – *Another day of decreased training stress from external stressors (lack of sleep and food)
05/29/2020 BW:175.6 – Pause Squat (no belt): 380×1 PR 365×3 345×3 x 2 sets – Floor Press: 265×1 255×3 245×3 x 2 sets – Dips: BW x 15,15,10,10,10 – Blast Strap Inverted Row: BW x 25,20,15,15 – *Good day of training despite rough week of work.
05/30/2020 BW:176.6 – Pause Deadlift (no belt): 385×1 365×3 345 x 3 x 2 sets – TnG Bench (no belt): 275×1 260×3 247.5 x 3 x 2 sets – Stiff Leg Deadlift (no belt): 235×8 245×8 255×8 – Banded Pull Apart: Green x 50 x 1 set
