Tag: exercise

Training Log 05/31/2020 – 06/06/2020

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

06/05/2020
BW:176.2
–
Pin Squat w/ Belt:
385×1
405×1 PR
390×3 PR
370×3 x 2 sets
–
Pin Bench:
245×1
265×1
255×3
242.5×3 x 2 sets
–
Deficit Deadlift (no belt):
345×4
355×4
365×4 PR
345×4

06/06/2020
BW:176.2
–
Rest Day

Training Log 05/24/2020 – 05/30/2020

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

Training Log 05/17/2020 – 05/23/2020

Weekly Miles Walked: 37 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 710.75 Miles [Goal:1500]

05/17/2020
BW:175.0
–
Rest Day

05/18/2020
BW:177.0
–
Comp Squat:
405×1
345×4 x 4 sets
–
Comp Press:
165×1
140×4 x 4 sets
–
3ct Pause Bench:
165×8
175×8
185×8 x 3 sets
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Barbell Bicep Curl:
45 x 25,20,15,15 [60s rest]

05/19/2020
BW:175.0
–
Comp Deadlift:
420×1
355×4 x 4 sets
–
Comp Bench:
265×1
225×4 x 4 sets
–
Squat (no belt):
275×8
285×8
295×8 x 3 sets
–
Tricep Pushdown:
Red x 50,50,30,20 [30s rest]
–
Neck Extensions:
25 x 25,15,10,10 [30s rest]

05/20/2020
BW:174.6
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Pullup:
BW x 12,8,6,4 [60s rest]
–
Ab Wheel:
Knees x 30,20,15,10 [60s rest]
–
Blast Strap Inverted Row:
BW x 25,20,15,15 [60s rest]
–
Multi Grip Hammer Curl:
45 x 25,20,15,15 [60s rest]
–
Side Plank:
30s x 4 sets [20s rest]

05/21/2020
BW:176.2
–
2ct Pause Squat (no belt):
375×1 PR
365×3 PR
345×3 x 2 sets
–
Floor Press:
265×1
255×3
242.5×3 x 2 sets
–
DB Press:
45’s x 8 x 5 sets
–
Calf Raise:
BW x 100 reps

05/22/2020
BW:176.2
–
Pause Deadlift (no belt):
385×1 PR
365×3 PR
345×3 x 2 sets
–
SLDL (no belt):
235×8
245×8
255×8 x 3 sets
–
TnG Bench:
275×1
260×3
245×3 x 2 sets
–
Barbell Skull Crusher:
45 x 30,15,15,15 [30s rest]
–
Neck Extensions:
25 x 25,15,10,10 [30s rest]

05/23/2020
BW:176.6
–
Assault Bike:
LISS x 25min (8.5 miles)

Training Log 05/10/2020 – 05/16/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 673.75 Miles [Goal:1500]

05/10/2020
BW:177.2
–
Rest Day

05/11/2020
BW:178.2
–
Comp Squat:
365×1
405×1
390×3 PR
345×4
–
Comp Press:
150×1
165×1
135×4 x 2 sets
–
3ct Pause Bench:
155×8
165×8
175×8
–
Calf Raise:
BW x 25,15,10 [30s rest]
–
Barbell Bicep Curl:
35 x 25,15,10 [30s rest]

05/12/2020
BW:176.8
–
Comp Deadlift:
420×1
355×4 x 2 sets
–
Comp Bench:
265×1
225×4 x 2 sets
–
Squat (no belt):
285×8
295×8
305×8
–
Barbell Skull Crusher:
45×25,15,10 [30s rest]
–
Neck Extension:
20×25,15,10 [30s rest]

05/13/2020
BW:176.0
–
Assault Bike:
LISS x 25min (8.6 miles)
–
Dead Stop Pullup:
BW x 11,8,7 [60s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Blast Strap Row:
BW x 25,15,10 [60s rest]
–
Multi-Grip Bicep Curl:
45 x 25,15,10 [45s rest]
–
Copenhagen Plank Raise:
BW x 5 each side x 3 sets [30s rest]

05/14/2020
BW:177.0
–
2ct Pause Squat (no belt):
365×1 PR
350×3 PR
–
Floor Press:
260×1
250×3
–
Press (no belt):
105×8
115×8
125×8
–
Calf Raise:
BW x 35,35,30 [30s rest]

05/15/2020
BW:175.6
–
Pause Deadlift (no belt):
365×1 PR
350×3 PR
–
Stiff Leg Deadlift (no belt):
245×8
255×9
265×8
–
TnG Bench:
260×1
245×3
–
Banded Tricep:
Red x 35,35,30 [30s rest]
–
Neck Extensions:
25×25,15,10 [30s rest]

05/16/2020
BW:175.4
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Chinup:
BW x 16,8,6 [60s rest]
–
Hanging Leg Raise:
BW x 20,8,7 [60s rest]
–
Standing Lever Row:
50 x 10 x 3 sets [60s rest]
–
Strict DB Bicep Curl:
20’s x 25,15,10 [60s rest]

Training Log 05/03/2020 – 05/09/2020

Weekly Miles Walked: 33 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 643.75 Miles [Goal:1500]

05/03/2020
BW:177.0
–
Treadmill:
25min @ 3.5mph / 6% Incline

05/04/2020
BW:177.2
–
Comp Squat:
332.5 x 4
375 x 1
400 x 1
332.5 x 4 x 5 sets
–
Comp Press:
135 x 4
162.5 x 1
135 x 4 x 4 sets
–
3ct Pause Bench:
135 x 10
145 x 10
155 x 10
165 x 10
172.5 x 10
–
Calf Raise:
BW x 30 x 6 sets [30s rest]
–
Multi-Grip Bicep Curl:
45 x 25,15,15,10,10 [30s rest]

05/05/2020
BW:180.2
–
Comp Deadlift:
345×4
385×1
415×1
345×4 x 5 sets
–
Comp Bench:
215×4
245×1
260×1
215×4 x 5 sets
–
Split Squat:
BW x 10 x 4 sets [30s rest]
–
Banded Tricep Pushdown:
Red x 50,40,30,20,20,20 [30s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]

05/06/2020
BW:178.0
–
Assault Bike:
LISS x 25min (8.8 miles)
–
Dead Stop Pullup:
BW x 10,8,7 [60s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Blast Strap Row:
BW x 30,20,15 [60s rest]
–
Banded Woodchop:
Green x 15 x 3 sets [30s rest]
–
Banded Bicep Curl:
Green x 30,25,20 [30s rest]

05/07/2020
BW:176.8
–
5-3-0 Squat (no belt):
275×4
287.5×4
300×4
285×4 x 2 sets
–
Floor Press:
175×4
185×4
200×4
205×4
195×4 x 3 sets
–
Feet Up Close Grip Incline Bench:
95×10
105×10
115×10
105×10
–
Single Leg Calf Raise:
BW x 12 x 5 sets [30s rest]

05/08/2020
BW:176.6
–
Pause Deadlift (no belt):
305×4
315×4
325×4
305×4 x 3 sets
–
Stiff Leg Deadlift (no belt):
225 x 10 x 3 sets
–
Touch N Go Bench (no belt):
225×4
235×4
245×4
232.5×4 x 3 sets
–
Neck Extensions:
20 x 25,15,10
–
Banded Overhead Tricep Extensions:
Red x 50 x 1 set

05/09/2020
BW:176.2
–
Assault Bike:
LISS x 25min (8.8 miles)
–
Dead Stop Chinup:
BW x 14,8,7,5 [60s rest]
–
Hanging Leg Raise:
BW x 15,8,6,5 [60s rest]
–
Standing BB Lever Row:
30 x 15,15,10,10 [60s rest]
–
Strict DB Bicep Curl:
15’s x 25,15,10 [45s rest]

Training Log 04/26/2020 – 05/02/2020

Weekly Miles Walked: 40 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 610.75 Miles [Goal:1500]

04/26/2020
BW:178.0
–
Assault Bike:
“Legs Only” LISS x 33’20” (9.5 miles)
–
Hollow Body Hold x 60s; 30s x 2 sets

04/27/2020
BW:178.2
–
Comp Squat:
332.5×4
375×1
400×1
332.5×4 x 4 sets
–
Comp Press:
132.5×4
145×1
160×1
132.4×4 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
170×10
–
Calf Raise:
BW x 25 x 6 sets [30s rest]
–
Barbell Bicep Curl:
60×10,10,8,8,8,8 [30s rest]

04/28/2020
BW:178.4
–
Comp Deadlift:
345×4
385×1
415×1
345×4 x 4 sets
–
Comp Bench:
215×4
245×1
260×1
215×4 x 4 sets
–
Tempo Squat:
160×10
180×10
200×10 x 2 sets
–
Blast Strap Skull Crusher:
BW x 10 x 6 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/29/2020
BW:178.0
–
Assault Bike:
LISS x 33’20” (11.2 miles)
–
Dead Stop Pullup:
BW x 5 x 6 sets [30s rest]
–
Ab Wheel:
Knees x 10 x 6 sets [30s rest]
–
Hanging Oblique Crunch:
BW x 5ea x 4 sets [30s rest]
–
Blast Strap Inverted Row:
BW x 15 x 6 sets [30s rest]
–
Multi Grip Bicep Curl:
45 x 15 x 3 sets; x 10 x 3 sets [30s rest]

04/30/2020
BW:177.0
–
Squat (no belt):
330×4
340×4
350×4 PR
332.5 x 4 x 3 sets
–
Slingshot Bench:
260×4
270×4
280×4
265×4 x 3 sets
–
Close Grip Incline:
130×10
135×10
140×10
132.5×10
–
Calf Raise:
BWx25 x 6 sets [30s rest]

05/01/2020
BW:178.0
–
Block Pull (no belt):
365×4
375×4
385×4
350×4 x 2 sets
–
RDL (no belt):
135×10
155×10
175×10
195×10
215×10
–
Close Grip Bench (no belt):
220×4
227.5×4
235×4
225×4 x 3 sets
–
Barbell Skull Crusher:
45×25,15,10 [30s rest]
–
Neck Extensions:
20×25,15,10 [30s rest]

05/02/2020
BW:176.6
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Chinup:
BW x 15,8,6 [60s rest]
–
Hanging Leg Raise:
BW x 15,10,5 [60s rest]
–
Barbell Strict Row:
100 x 15,10,10 [60s rest]
–
Barbell Bicep Curl:
60×10 x 4 sets
45×20
35×30
[60s rest]

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 04/05/2020 – 04/11/2020

Weekly Miles Walked: 42 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 489.25 Miles [Goal:1500]

04/05/2020
BW:175.4
–
REST – Other than Daily Walking

04/06/2020
BW:178.0
–
Comp Squat:
340×5
350×5
360×5
–
Comp Press:
135×5
140×5
145×5
–
Pendlay Row:
150×10
160×10
170×10
–
Calf Raise:
BW x 50,30,30,30,30
–
Barbell Bicep Curl:
45×15
55×15
65×10 x 3 sets

04/07/2020
BW:176.2
–
Comp Deadlift:
355×5
365×5
375×5…Maybe a PR
–
Comp Bench:
230×5
235×5
242.5×5
–
3-0-3 Squat (no belt):
150×10
165×10
180×10
–
Inverted Skull Crusher:
BW x 25,15,15,15,15
–
Neck Extensions:
20 x 25,15,10

04/08/2020
BW:176.6
–
Assault Bike:
LISS x 30min (10.5 miles)
–
Ab Wheel:
Knees x 10 x 6 sets
–
Dumbbell Chest Supported Row:
40’s x 10 x 6 sets
–
Dumbbell Bicep Curl:
22.5’s x 10,10,10,10,9,8

04/09/2020
BW:176.8
–
Squat (no belt):
325×4
335×4
345×4
–
Slingshot Bench Press:
260×4
270×4
280×4
–
Close Grip Incline Bench Press:
130×10
140×10
145×10
–
Calf Raise:
DL x 25 x 4 sets; SL x 10 x 3 sets

04/10/2020
BW:177.6
–
Mid Shin Block Pull (no belt):
360×4
370×4
380×4
–
Close Grip Bench w/ Pause (no belt):
210×4
220×4
230×4
–
Romanian Deadlift (no belt):
195×10
210×10
225×10
–
Banded Tricep Pushdown:
Red x 30 x 5 sets
–
Neck Extensions:
20 x 25,15,10

04/11/2020
BW:176.6
–
Assault Bike:
LISS x 30 minutes (10.3 miles)
–
Hanging Abs:
Toe To Bar x 5,5,5
Knee Raise x 5,5,5
[30s rest]
–
Dead Stop Chinups:
BW x 5 x 6 sets
[30s rest]
–
Single Arm Dumbbell Row:
50 x 8 x 6 sets
[30s rest]
–
Barbell Bicep Curl:
50 x 10 x 6 sets
[30s rest]

Training Log 03/29/2020 – 04/04/2020

Weekly Miles Walked: 43 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 447.25 Miles [Goal:1500]

03/29/2020
BW:177.4
–
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
–
Pullups:
BW x 8 x 5 sets
–
Hanging Oblique Crunch/Hollow Body Hold:
8/30s x 5 sets
–
Trap Bar Shrugs:
135×15 x 5 sets
–
Plate Hammer Curl:
45 x 25,20,15,15,15

03/30/2020
BW:175.4
–
Comp Squat:
350×1
385×1
405×1
425×1
–
Comp Press:
155×1
165×1
–
45 Degree Back Raise:
BW x 25,15,10
–
Pushup:
BW x 25,15,10

03/31/2020
BW:176.8
–
Comp Deadlift:
405×1
425×1
440×1
450×1 PR
–
Comp Bench:
275×1
290×1
–
Rear Foot Elevated Split Squat:
BW x 15 x 3 sets
–
Chinups:
BW x 15 x 3 sets

04/01/2020
BW:175.6
–
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
–
Ab Wheel:
Knees x 25,15,10
–
Calf Raise:
BW x 35 x 3 sets
–
Barbell Bicep Curl:
35 x 25,15,10
–
Neck Extensions:
20 x 25,15,10

04/02/2020
BW:176.4
–
5-3-0 Squat (no belt):
225 x 5 x 4 sets
–
Close Grip Incline Bench:
155×1
175×1
190×1
200×1
215×1
–
Dips:
BW x 15 x 3 sets

04/03/2020
BW:175.4
–
Trap Bar Deadlift (High Handle):
Up to 375×5
–
Multi Grip Bench:
Up to 185×8
–
Multi Grip Bicep Curl:
45×25,15,10

04/04/2020
BW:176.2
–
Assault Bike:
LISS x 30min [10.7 miles]
–
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
–
Neck Extensions:
15lb x 50 reps x 1 set

Training Log 03/22/2020 – 03/28/2020

Weekly Miles Walked: 36 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 404.25 Miles [Goal:1500]

03/22/2020
BW:177.6
–
Assault Bike:
HIIT x 30 Minutes (8.7 Miles)
(Sprint / Recovery Ride x Reps)
20s/100s x 5 reps
15s/105s x 5 reps
10s/110s x 5 reps
–
Band Assisted Pullups:
Red x 12,12,11,9,8,8
–
Hanging Oblique Crunch/Hollow Body Hold:
8 reps / 30s x 5 sets
–
Trap Bar Shrug:
20 reps x 60lb,80lb,100lb,100lb,100lb
–
Banded Tricep Pushdown:
Blue (x2) x 25,20,20,20,15

03/23/2020
BW:177.4
–
Comp Squat:
315×6
350×1
385×1
315×6 x 3 sets
–
Comp Press:
135×4
150×1
160×1
135×4 x 5 sets
–
Dumbbell Incline Bench:
52.5’s x 14,14,14,12,12
–
Plate Hammer Bicep Curl:
45×15 x 5 sets

03/24/2020
BW:177.2
–
Comp Deadlift:
330×6
375×1
405×1
330×6 x 3 sets
–
Comp Bench:
225×6
260×1
275×1
225×6 x 3 sets
–
High Bar Squat:
135×10 x 5 sets
–
Barbell Skull Crusher:
55×15,15,12,12,12

03/25/2020
BW:176.4
–
Assault Bike:
LISS x 12.0 Miles (33’59”)
–
Dumbbell Single Arm Row:
60 x 15,15,12,10,10
–
Ab Wheel:
Knees x 25,20,15,15,15
–
Dumbbell Bicep Curl:
30’s x 12,12,10,8,8
–
Side Plank x 45s x 3 sets
Calf Raise x 50 reps x 3 sets
Neck Extensions x 20lb x 30 reps x 3 sets
Done as circuit

03/26/2020
BW:176.6
–
2ct Pause Squat (no belt):
240×6
250×6
260×6 x 4 sets
–
Close Grip Incline Bench Press:
125×8
135×8
145×8
155×8 x 3 sets
–
Dips:
BW x 10 x 5 sets
–
Banded Tricep Pushdown:
Blue (x2) x 25,20,20,20,20

03/27/2020
BW:177.4
–
2ct Pause Deadlift (no belt):
260×6
280×6
300×6 x 4 sets
–
2ct Pause Bench (no belt):
150×8
165×8
175×8
185×8 x 3 sets
–
Romanian Deadlift:
185×10 x 5 sets
*45s rest
–
Barbell Bicep Curl:
35×30,25,20,15,15
*30s rest

03/28/2020
BW:176.4
–
Assault Bike:
LISS x 12.0 Miles (33’37”)
–
Dumbbell Chest Supported Row:
52.5’s x 15,15,15,10,10
–
Hanging Knee Raise:
BW x 15,10,8,8,8
–
Single Leg Calf Raise:
BW x 12 x 5 sets
–
Barbell Overhead Tricep Extension:
40 x 25,20,15,13,12
–
Neck Extension:
25 x 25,10,10