Weekly Miles Walked: 33.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 52 Miles [Goal:1500]
01/06/20
BW:176.6
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Trap Bar w/ Belt:
290 x 7 x 11 sets [2.5min rest]
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Rear Foot Elevated Split Squat:
BW x 18 x 5 sets [60s rest]
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45 Degree Back Raise:
BW+10 x 20,20,15,15,15 [60s rest]
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Calf Raise:
BW x 40,40,30,30,30,30 [30s rest]
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Ab Wheel:
Knees x 20,20,20,15,15 [60s rest]
01/07/20
BW:178.8
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Press w/ Belt:
120 x 5
135 x 1
155 x 1
120 x 5 x 8 sets
[2min rest]
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Dumbbell Row:
75 x 10,10,10,8,8,8 [60s rest]
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Dips:
BW x 20,15,10,10,8,8 [60s rest]
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Dumbbell Bicep Curl:
30’s x 10,10,8,8,8,8 [60s rest]
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Banded Tricep Pushdown:
Double Blue x 20 x 5 sets [30s rest]
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Neck Extensions:
25 x 25,15,10 [30s rest]
01/08/20
BW:179.8
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Trap Bar w/ Belt:
312.5 x 5 x 11 sets [2-2.5min rest]
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Rear Foot Elevated Split Squat:
BW x 18 x 5 sets [60s rest]
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45 Degree Back Raise:
BW + 10 x 20 x 5 sets [60s rest]
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Knee Raise:
BW x 15,12,8,5,5,5 [60s rest]
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SL Calf Raise:
BW x 10 x 6 sets [30s rest]
01/09/20
BW:179.6
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Press w/ Belt:
137.5 x 1
145 x 1
155 x 1
130 x 3 x 9 sets
[1-1.5min rest]
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Chinups:
BW x 17,8,8,7,7,8 [60s rest]
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Pushups:
BW x 35,20,13,11,11 [60s rest]
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Plate Hammer Curl:
25 x 40,20,20,20 [30s rest]
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Banded Overhead Tricep Extension:
Green x 25 x 4 sets [30s rest]
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Banded Pull-Apart:
Green x 40,30,30 [30s rest]
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Neck Extensions:
25 x 25,15,10 [30s rest]
01/10/20
BW:177.6
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Treadmill:
8 x 45s @ 10mph [75s rest]
01/11/20
BW: 178.2
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Treadmill:
6 x 60s @ 10mph [60s rest]
4 x 45s @ 10mph [75s rest]