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
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]
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]
05/08/2020 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
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]
04/21/2020: BW:177.2 – Comp Deadlift: 330×5 385×1 410×1 330×5 x 4 sets – Comp Bench: 205×5 240×1 255×1 205×5 x 5 sets – Tempo Squat: 170×10 180×10 190×10 x 2 sets – Supine Skull Crusher 45 x 25,15,10 [30s rest] – Neck Extensions: 20 x 25,15,10 [30s rest]
04/22/2020: BW:179.2 – Assault Bike: LISS x 33’20” (11.7 miles) – Ab Wheel: Knees x 10 x 6 sets [30s rest] – Dead Stop Pullup: BW x 4 x 5 sets [30s rest] – Plate Hammer Bicep Curl: 45 x 12 x 6 sets [30s rest] – Banded Woodchop: Green x 15 x 6 sets [30s rest] – Banded Row: Green x 25 x 4 sets [30s rest]
04/23/2020: BW:178.0 – 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 10 x 6 sets [30s rest]
04/24/2020: BW:177.6 – Mid Shin Block Pull (no belt): 365×4 375×4 385×4 365×4 x 3 sets – RDL: 225×10 240×10 250×10 235×10 – Close Grip Bench: 215×4 222.5×4 230×4 217.5×4 x 3 sets – Blast Strap Skull Crusher: BW x 10 x 6 sets [30s rest] – Neck Extensions: 20 x 25,15,10 [30s rest]
04/25/2020: BW:176.0 – Assault Bike: LISS x 33’20” (11.8 miles) – Hanging Leg Raise: BW x 5 x 6 sets [30s rest] – Dead Stop Chinup: BW x 5 x 6 sets [30s rest] – Single Arm DB Row: 50 x 10 x 6 sets [30s rest] – DB Bicep Curl: 25’s x 10 x 3 sets; x 8 x 3 sets [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]
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]
