Weekly Miles Walked: 40 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 570.75 Miles [Goal:1500]
04/19/2020
BW:178.2
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Assault Bike:
LISS x 33’20” (11.5 miles)
–
Hollow Body Hold:
30s x 6 sets [30s rest]
–
45 deg Oblique Crunch:
10 x 6 sets [30s rest]
04/20/2020:
BW:177.6
–
Comp Squat:
315×5
365×1
395×1
315×5 x 4 sets
–
Comp Press:
125×5
140×1
155×1
125×5 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
165×10
–
Calf Raise:
BW x 30 x 6 sets [30s rest]
–
Barbell Bicep Curl:
55 x 10 x 6 sets [30s rest]
04/21/2020:
BW:177.2
–
Comp Deadlift:
330×5
385×1
410×1
330×5 x 4 sets
–
Comp Bench:
205×5
240×1
255×1
205×5 x 5 sets
–
Tempo Squat:
170×10
180×10
190×10 x 2 sets
–
Supine Skull Crusher
45 x 25,15,10 [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]
04/22/2020:
BW:179.2
–
Assault Bike:
LISS x 33’20” (11.7 miles)
–
Ab Wheel:
Knees x 10 x 6 sets [30s rest]
–
Dead Stop Pullup:
BW x 4 x 5 sets [30s rest]
–
Plate Hammer Bicep Curl:
45 x 12 x 6 sets [30s rest]
–
Banded Woodchop:
Green x 15 x 6 sets [30s rest]
–
Banded Row:
Green x 25 x 4 sets [30s rest]
04/23/2020:
BW:178.0
–
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 10 x 6 sets [30s rest]
04/24/2020:
BW:177.6
–
Mid Shin Block Pull (no belt):
365×4
375×4
385×4
365×4 x 3 sets
–
RDL:
225×10
240×10
250×10
235×10
–
Close Grip Bench:
215×4
222.5×4
230×4
217.5×4 x 3 sets
–
Blast Strap Skull Crusher:
BW x 10 x 6 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]
04/25/2020:
BW:176.0
–
Assault Bike:
LISS x 33’20” (11.8 miles)
–
Hanging Leg Raise:
BW x 5 x 6 sets [30s rest]
–
Dead Stop Chinup:
BW x 5 x 6 sets [30s rest]
–
Single Arm DB Row:
50 x 10 x 6 sets [30s rest]
–
DB Bicep Curl:
25’s x 10 x 3 sets; x 8 x 3 sets [30s rest]