Weekly Miles Walked: 33.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 368.25 Miles [Goal:1500]
03/15/2020
BW:176.6
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Assault Bike:
LISS x 12.0 Miles (34’30”)
–
Single Arm Dumbbell Row:
55 x 15 x 5 sets
–
Ab Wheel:
Knees x 20,20,15,15,10
–
Barbell Bicep Curl:
35×25
45×20
55×15
45×20
35×25
–
Calf Raise:
BW x 50,40,30,20,20
–
Neck Extensions:
20 x 25,15,10
03/16/2020
BW:176.8
–
Comp Squat:
315×6
350×1
365×1
385×1
315×6 x 2 sets
–
Comp Press:
115×6
125×6
135×1
145×1
155×1
125×6 x 2 sets
–
Dumbbell Incline Bench:
52.5’s x 15,15,12,12,12
–
Barbell Lying Tricep Extension:
45×20,20,15,15,10
03/17/2020
BW:177.0
–
Comp Deadlift:
330×6
375×1
405×1
330×6 x 2 sets
–
Comp Bench:
225×6
250×1
260×1
270×1
225×6 x 2 sets
–
SSB Squat:
45×10
75×10
95×10
115×10
135×10
*Scrapping these. The Titan V1 Safety Squat Bar is terrible.
–
Plate Hammer Curl:
45×10 x 5 sets
03/18/2020
BW:176.4
–
Assault Bike:
LISS x 12.0 Miles (34’35”)
–
Assisted Pullups:
Red Band x 12,12,12,10,10
–
Hollow Body Hold:
30s x 5 sets
–
Calf Raise:
BW x 50,40,30,20,10
03/19/2020
BW:177.6
–
2ct Pause Squat (no belt):
240×6
250×6
260×6 x 3 sets
–
Close Grip Incline Bench:
125×8
135×8
145×8 x 3 sets
–
Tempo Dips:
BW x 10 x 5 sets
–
Dumbbell Bicep Curl:
25’s x 12 x 5 sets
03/20/2020
BW:177.6
–
Pause Deadlift (no belt):
255×6
280×6
300×6 x 3 sets
–
2ct Pause Bench:
160×8
170×8
180×8
190×8
175×8 x 2 sets
–
Romanian Deadlift:
180×10 x 5 sets
–
Barbell Overhead Tricep Extension:
35×25,20,15,10,10
03/21/2020
BW:178.4
–
Assault Bike:
LISS x 12.0 Miles (34’19”)
–
Dumbbell Chest Supported Row:
52.5’s x 15,15,12,10,10
–
Hanging Knee Raise:
BW x 15,10,8,8,8
–
Neck Extensions:
20 x 30,20,10
–
Calf Raise:
Single Leg x 10 x 5 sets
Double Leg x 25 x 2 sets
–
Barbell Bicep Curl:
35×30
40×25
45×20
50×15
55×10