Weekly Miles Walked: 31 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 202.5Miles [Goal:1500]
02/09/2020
BW:177.6
–
Comp Squat:
275×6
300×6
320×6 x 2 sets
[3min rest]
–
Comp Press:
125×6
135×6
142.5×6
135×6
[2-3min rest]
–
Dumbbell Bench Press:
52.5’s x 20
52.5’s x 15
52.5’s x 12
[60s rest]
–
Barbell Strict Bicep Curl:
45 x 12 x 4 sets
[60s rest]
02/10/2020
BW:175.6
–
Comp Deadlift:
315×6
330×6
340×6 x 2 sets
[3min rest]
–
Comp Bench:
200×6
215×6
225×6 x 2 sets
[2-3min rest]
–
Rear Foot Elevated Split Squat:
15’s x 10 x 4 sets
[60s rest]
–
Banded Tricep Pushdown:
Blue (x2) x 25,10,15,10
[30s rest]
02/11/2020
BW:179.0
–
Assault Bike LISS x 7.0 Miles (21’25”)
–
Band Assisted Pullup:
Blue x 10,10,10,8,8,6
[45s rest]
–
Hanging Knee Raise:
BW x 10,10,10,8,8,8
[45s rest]
–
Dumbbell Chest Supported Row:
40’s x 12 x 6 sets
[45s rest]
02/12/2020
BW:178.2
–
Assault Bike LISS x 7.0 Miles (21’45”)
02/13/2020
BW:177.8
–
High Bar Squat:
225×8
245×8
265×8 x 2 sets
[3min rest]
–
Incline Bench Press:
135×8
145×8
155×8 x 2 sets
[3min rest]
–
Seated Dumbbell Shoulder Press:
40’s x 10 x 4 sets
[60-90s rest]
–
Strict Dumbbell Bicep Curl:
25’s x 15,12,10,8
[60s rest]
02/14/2020
BW:177.6
–
Snatch Grip Deadlift:
265×8
285×8
300×8 x 2 sets
[3-4min rest]
–
Close Grip Bench Press:
175×8
190×8
200×8 x 2 sets
[3min rest]
–
45 Degree Back Raise:
55×10 x 4 sets
[60s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]
–
Barbell Skull Crusher:
45 x 20,12,12,12 [45s rest]
02/15/2020
BW:176.6
–
Assault Bike LISS x 10.0 Miles (29’50”)
–
Dumbbell Single Arm Row:
65 x 10 x 6 sets [45s rest]
–
Ab Wheel:
Knees x 15,15,15,15,10,10 [45s rest]
–
Assisted Pullup:
Blue Band (x2) x 20,10,10,10,10,10 [45s rest]