Weekly Miles Walked: 41.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 530.75 Miles [Goal:1500]
04/12/2020
BW:176.6
–
Assault Bike:
LISS x 30 minutes [10.4 miles]
–
Hollow Body Hold:
30s x 5 sets [30s rest]
–
45 Degree Oblique Crunch:
BW x 10 x 3 sets [30s rest]
–
Banded Woodchop:
Green x 20 x 3 sets [30s rest]
04/13/2020
BW:176.4
–
Comp Squat:
315×5
365×1
395×1
315×5 x 4 sets
–
Comp Press:
125×5
155×1
125×5 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
165×10
–
Calf Raise:
BW x 50,30,30,30,30,30 [30s rest]
–
DB Bicep Curl:
22.5’s x 10 x 6 sets [30s rest]
04/14/2020
BW:177.6
–
Comp Deadlift:
330×5
385×1
410×1
330×5 x 4 sets
–
Comp Bench:
205×5
240×1
255×1
205×5 x 4 sets
–
Tempo Squat (no belt):
165×10
175×10
185×10
175×10
–
Skull Crusher:
45×15 x 3 sets; x 12 x 3 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [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]