Weekly Miles Walked: 36 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 404.25 Miles [Goal:1500]
03/22/2020
BW:177.6
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Assault Bike:
HIIT x 30 Minutes (8.7 Miles)
(Sprint / Recovery Ride x Reps)
20s/100s x 5 reps
15s/105s x 5 reps
10s/110s x 5 reps
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Band Assisted Pullups:
Red x 12,12,11,9,8,8
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Hanging Oblique Crunch/Hollow Body Hold:
8 reps / 30s x 5 sets
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Trap Bar Shrug:
20 reps x 60lb,80lb,100lb,100lb,100lb
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Banded Tricep Pushdown:
Blue (x2) x 25,20,20,20,15
03/23/2020
BW:177.4
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Comp Squat:
315×6
350×1
385×1
315×6 x 3 sets
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Comp Press:
135×4
150×1
160×1
135×4 x 5 sets
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Dumbbell Incline Bench:
52.5’s x 14,14,14,12,12
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Plate Hammer Bicep Curl:
45×15 x 5 sets
03/24/2020
BW:177.2
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Comp Deadlift:
330×6
375×1
405×1
330×6 x 3 sets
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Comp Bench:
225×6
260×1
275×1
225×6 x 3 sets
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High Bar Squat:
135×10 x 5 sets
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Barbell Skull Crusher:
55×15,15,12,12,12
03/25/2020
BW:176.4
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Assault Bike:
LISS x 12.0 Miles (33’59”)
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Dumbbell Single Arm Row:
60 x 15,15,12,10,10
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Ab Wheel:
Knees x 25,20,15,15,15
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Dumbbell Bicep Curl:
30’s x 12,12,10,8,8
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Side Plank x 45s x 3 sets
Calf Raise x 50 reps x 3 sets
Neck Extensions x 20lb x 30 reps x 3 sets
Done as circuit
03/26/2020
BW:176.6
–
2ct Pause Squat (no belt):
240×6
250×6
260×6 x 4 sets
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Close Grip Incline Bench Press:
125×8
135×8
145×8
155×8 x 3 sets
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Dips:
BW x 10 x 5 sets
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Banded Tricep Pushdown:
Blue (x2) x 25,20,20,20,20
03/27/2020
BW:177.4
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2ct Pause Deadlift (no belt):
260×6
280×6
300×6 x 4 sets
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2ct Pause Bench (no belt):
150×8
165×8
175×8
185×8 x 3 sets
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Romanian Deadlift:
185×10 x 5 sets
*45s rest
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Barbell Bicep Curl:
35×30,25,20,15,15
*30s rest
03/28/2020
BW:176.4
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Assault Bike:
LISS x 12.0 Miles (33’37”)
–
Dumbbell Chest Supported Row:
52.5’s x 15,15,15,10,10
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Hanging Knee Raise:
BW x 15,10,8,8,8
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Single Leg Calf Raise:
BW x 12 x 5 sets
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Barbell Overhead Tricep Extension:
40 x 25,20,15,13,12
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Neck Extension:
25 x 25,10,10