Tag: Home Gym

Training Log 12/05/2021 – 12/11/2021

https://youtu.be/21iDchAmvc4

12/05/2021
BW: 180.0
–
Comp Deadlift: 315×4 x 6
Comp Bench: 215×4 x 6
SSB Hatfield Squat: 160×10 x 3
DB Bench Press: 50’s x 25,20,15

12/06/2021
BW:181.2
–
Incline Treadmill x 30min @ 3.5mph
Chinup x 5 x 10 [emom]
Frotn Plank x 30s x 7; x 20s x 3 [emom]
Banded Woodchop x 10 x 3 sets
–
60min JUDO

12/07/2021
BW:180.2
–
Comp Low Bar Squat: 275×4 x 6
Comp Press: 135×4 x 6
Block Pull: 275×7 x 4
Floor Press: 170×7 x 4

12/08/2021
BW: 181.2
–
Assault Bike x 30min / 10.1 Miles [10min LISS; 30s/90s x 5; 15s/105s x 5]
Ab Wheel x 10 x 10 [emom]
Copenhagen Plank x 20s x 5
Reverse Crunch x 10 x 5
Calf Raise x 30 x 5
Band Pullaparts x 30 x 5
Neck x 25 x 15 x 3

12/09/2021
BW:180.2
–
1.5″ Deficit SLDL: 225×7 x 4
CG Incline Bench: 165×7 x 4
TnG Bench: 135×20,15,15
High Bar Squat (no belt, no sleeves): 185×10 x 3

12/10/2021
BW: 181.2
–
45 Degree Back Raise: BWx10 x 10
RFESS: BWx10 x 3
CG Bench: 175×7 x 4
BTN Press: 75×10 x 3
DB CS Row: 50’s x 10 x 3
Band Assisted Pullup: Avg x 10 x 3

12/11/2021
BW: 180.2
–
Assault Bike x 30min/10.1 Miles [20min LISS; 5s/55s x 10; Top Speed 36.8mph]
Calf Raise x 50,40,30,30
Knee Raise x 10×5; x5x5
45 Degree Side Bend x 10 x 10
Situp x 20,15,10,10,10
Dips x 10×5
BB Bicep 45×10 x 5
Neck 15lb x 50 x 1

Training Log 10/24/2021 – 10/30/2021

https://youtu.be/kQYeoANQv80

Sunday 10/24/2021
BW:180.8
–
REST

Monday 10/25/2021
BW: 180.2
–
High Bar Squat:
185×4
205×4
225×4 x 5 sets
–
Comp Bench:
175×4 x 7 sets
–
RDL:
185×8 x 3 sets
–
Pullup:
BW x 15
Band assisted x 10 x 3 sets

Tuesday 10/26/2021
BW:180.2
–
Trap Bar Deadlift:
200×6
220×6
240×6 x 3 sets
–
Comp Press:
115×4 x 7 sets
–
Dumbbell Bench Press:
67.5’s x 10 x 3 sets
–
Single Arm Dumbbell Row:
75x 10,8,8

Wednesday 10/27/2021
BW: 180.0
–
Assault Bike x 30min/9.8 Miles [5min WU; 20s/100s x 10 reps; 5min CD]
Ab Wheel x 40,20,15
Feet Up Side Plank x 45s x 3 sets
Situp x 30,15,15
DB Bicep x 25’s x 15 x 3 sets
BB Skull Crusher x 33lb x 30,20,15
Neck Extensions 15lb x 35,25,15
Calf Raise (SL/DL) x 10/25 x 3 sets

Thursday 10/28/2021
BW:180.8
–
Comp Deadlift:
255×4 x 7 sets
–
Close Grip Incline Bench:
135×6 x 5 sets
–
Barbell Lunge:
65×8 x 3 sets
–
Neutral Grip Pullup:
BWx16
Band Assisted x 15,15,20

Friday 10/29/2021
BW:181.2
–
SSB Squat:
200×6
210×6
220×6 x 3 sets
–
Wide Grip Bench:
165×6 x 5 sets
–
Behind the Neck Press:
75×8 x 3 sets
–
DB Chest Supported Row:
50’s x 25,15,10

Saturday 10/30/2021
BW: 180.8
–
Assault Bike x 30min/10.3 Miles [5min WU; 20s/100s x 10; 5min CD]
–
Knee Raise x 25,15,10; Banded Woodchop x 25,15,10; Situp x 35,20,20
DB Seated Bicep 15’s x 30,25,20; JM Press 45×30,20,10
SL/DL Calf Raise BW x 10/25 x 3 sets
Neck Extensions 20lb x 30,20,10

Training Log 10/03/2021 – 10/09/2021

https://youtu.be/AzUOzA5sQ-M

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

Training Log 09/19/2021 – 09/25/2021

https://youtu.be/9g-ZRbd_kNA

Sunday 09/19/2021
BW: 181.2
–
Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS]
Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM]
Blast Strap Plank x 30s x 6 sets [30s]
Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets
Calf Raise x 25 x 4 sets
Banded Tricep Pushdown x 25 x 4 sets

Monday 09/20/2021
BW: 179.8
–
Deadlift:
350×1
370×1
277.5×5 x 5 sets
–
Bench Press:
245×1
260×1
207.5×3 x 8 sets
–
Pushups x 25,10,15,15,10,10,10
BB Bicep: 10 reps @ 35,45,55,65,55,45,35

Tuesday 09/21/2021
BW:178.8
–
High Bar Squat:
330×1
350×1
370×1
277.5×5 x 5 sets
–
Press:
155×1
170×1
135×3 x 8 sets
–
Back Raise: 25lb x 10 x 6 sets
3 Way Shoulder Raise: 10’s x 12 x 3 sets

Wednesday 09/22/2021
BW:180.8
–
Pullups:
BW x 5 x 10 sets
Band Assisted (Avg) x 10 x 5 sets
–
Ab Wheel: Knees x 10 x 10 sets [30s rest]
–
Side Bend Hold x 30s x 5 sets
–
DB Bicep: 25’s x 20,18,15,12,10
–
Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]

Thursday 09/23/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
285×1
315×1
335×1
250×5 x 5 sets
–
Close Grip Bench:
230×1
245×1
260×1
207.5×3 x 8 sets
–
Rear Foot Elevated Split Squat:
BWx10 x 10 sets
–
3-Way Shoulder Raise:
5’s x 10 x 5 sets

Friday 09/24/2021
BW:181.0
–
Assault Bike x 30min – 10.1 Miles [60s/60s x 15]
Knee Raise x 10 x 10 sets
BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets
45 Degree Side Bend Hold x 30s x 10 sets
–
JUDO x 60min

Saturday 09/25/2021
BW:181.2
–
2ct Pause Squat:
320×1
340×1
360×1
270×5 x 5 sets
–
Low Incline Bench:
215×1
235×1
190×3 x 8 sets
–
Dips: BWx10 x 10 sets
DB Bicep: 15’s x 10 x 10 sets

Training Log – 09/12/2021 – 09/18/2021

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

Saturday 09/18/2021
BW:182.0
–
2ct Pause Squat:
335×1
355×1
265×4 x 5 sets
–
Low Incline Bench:
230×1
185×3 x 8 sets
–
Dips x10x6; x5x3
BB Bicep: 33x15x5; x10x5

https://youtu.be/PtkQ-AvAxWo

Training Log 09/05/21 – 09/11/2021

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

https://youtu.be/bbGiKdvlsCQ

Training Log – 08/29/2021 – 09/04/2021

Sunday 08/29/21
BW: 178.6
–
Rest Day

Monday 08/30/21
BW: 181.2
–
Assault Bike x 45min / 14.8 Miles
Band Assisted (Green) Pullup x 15,10,8,7,5
Hanging Knee Raise x 15,10,10,5,5
45 Degree Side Bend x 15,10,10,10,15
Bent Over Rear Delt Raise: 5’s x 25,15,10
–
60min JUDO

Tuesday 08/31/21
BW: 179.6
–
Comp Deadlift:
365×1
405×1
325×5 x 6 sets
–
Comp Bench:
260×1
275×1
225×5 x 6 sets
–
Low Incline Bench:
185×1
215×1
150×7 x 6 sets
–
BB Bicep x 45 x 15 x 5 sets
Pushups x 15 x 5 sets

Wednesday 09/01/21
BW: 180.2
–
High Bar Squat:
325×1
355×1
285×5 x 6 sets
–
Press:
140×1
155×1
125×5 x 6 sets
–
Sumo Deadlift:
365×1
390×1
315×5 x 6 sets

Thursday 09/02/21
BW: 179.0
–
Assault Bike x 45min / 15.0 Miles
Hanging Knee Raise x 20, 10,10,8,7
45 Deg Side Bend x 10 x 6 sets
Neutral Chinup x 5 x 10 sets [EMOM]
3-Way Shoulder Raise: 10’s x 10 x 3 sets
Plank x 30s x 2 sets

Friday 09/03/21
BW: 180.0
–
1.5″ Deficit Deadlift:
350×1
375×1
260×7 x 6 sets
–
1.5″ Deficit 5-0-0 RDL:
135×8 x 3 sets
–
Close Grip Bench:
245×1
265×1
185×7 x 6 sets
–
Dips x 26,10,9,8,7

Saturday 09/04/21
BW:179.6
–
2ct High Bar Squat:
325×1
350×1
245×7 x 6 sets
–
1ct Slingshot Bench:
260×1
295×1
205×7 x 6 sets
–
Feet Up Bench:
135 x 22,11,9,8,7
–
Seated DB Bicep Curl x 20’s x 15,15,10,10,8
–
3-Way Shoulder Raise x 10’s x 12,10,10

https://youtu.be/Da5_q8Tv4HE

Training Log 06/21/2020 – 06/27/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 877.75 Miles [Goal:1500]

06/21/2020
BW:177.6
–
REST DAY

06/22/2020
BW:178.0
–
Comp Squat:
415×1
435×1
410×3 x 2 sets
–
TnG Bench:
280×1
290×1
255×3 x 2 sets
–
2ct Pause Bench:
225×4
235×4
245×4
235×4

06/23/2020
BW:176.0

06/24/2020
BW:177.0
–
Comp Deadlift:
435×1
450×1
405×3 x 3 sets PR
–
Comp Bench:
275×1
290×1
265×2 x 3 sets
–
Pause Squat:
355×4
365×4
375×4 PR
315×4

06/25/2020
BW:176.4
–
REST DAY

06/26/2020
BW:177.8
–
Pin Squat (w/ Belt):
405×1
425×1 PR
405×2 PR
385×2 x 2 sets
–
Pin Bench:
265×1
275×1
285×1
270×2
255×2 x 2 sets
–
Deficit Deadlift:
355×4
365×4
375×4
385×4 PR

06/27/2020
BW: 175.6
–
REST DAY

Training Log 06/14/2020 – 06/20/2020

Weekly Miles Walked: 34 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 847.75 Miles [Goal:1500]

06/14/2020
BW:178.0
–
REST DAY

06/15/2020
BW:177.0
–
Comp Squat:
415×1
430×1
405×3 x 3 sets (Volume and Rep PR)
–
TnG Bench:
280×1
290×1
255×3 x 3 sets
–
Spoto Bench Press:
225×4 x 5 sets

06/16/2020
BW:174.8
–
REST DAY

06/17/2020
BW:174.6
–
Comp Deadlift:
425×1
445×1
400×3 x 3 sets (Volume and Rep PR)
–
Comp Bench:
275×1
285×1
265×2 x 3 sets
–
Pause Squat (w/ belt):
335×4
345×4
355×4
365×4
335×4

06/18/2020
BW:174.6
–
REST DAY

06/19/2020
BW:175.6
–
Pin Squat (w/ Belt):
405×1
385×3
365×3 x 2 sets
–
Pin Bench:
275×1
265×3
250×3 x 2 sets
–
Deficit Deadlift (w/ belt):
345×4
355×4
365×4
375×4…PR
355×4

06/20/2020
BW:174.2
–
REST DAY

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)