Weekly Miles Walked: 33 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 643.75 Miles [Goal:1500]
05/03/2020
BW:177.0
–
Treadmill:
25min @ 3.5mph / 6% Incline
05/04/2020
BW:177.2
–
Comp Squat:
332.5 x 4
375 x 1
400 x 1
332.5 x 4 x 5 sets
–
Comp Press:
135 x 4
162.5 x 1
135 x 4 x 4 sets
–
3ct Pause Bench:
135 x 10
145 x 10
155 x 10
165 x 10
172.5 x 10
–
Calf Raise:
BW x 30 x 6 sets [30s rest]
–
Multi-Grip Bicep Curl:
45 x 25,15,15,10,10 [30s rest]
05/05/2020
BW:180.2
–
Comp Deadlift:
345×4
385×1
415×1
345×4 x 5 sets
–
Comp Bench:
215×4
245×1
260×1
215×4 x 5 sets
–
Split Squat:
BW x 10 x 4 sets [30s rest]
–
Banded Tricep Pushdown:
Red x 50,40,30,20,20,20 [30s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]
05/06/2020
BW:178.0
–
Assault Bike:
LISS x 25min (8.8 miles)
–
Dead Stop Pullup:
BW x 10,8,7 [60s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Blast Strap Row:
BW x 30,20,15 [60s rest]
–
Banded Woodchop:
Green x 15 x 3 sets [30s rest]
–
Banded Bicep Curl:
Green x 30,25,20 [30s rest]
05/07/2020
BW:176.8
–
5-3-0 Squat (no belt):
275×4
287.5×4
300×4
285×4 x 2 sets
–
Floor Press:
175×4
185×4
200×4
205×4
195×4 x 3 sets
–
Feet Up Close Grip Incline Bench:
95×10
105×10
115×10
105×10
–
Single Leg Calf Raise:
BW x 12 x 5 sets [30s rest]
05/08/2020
BW:176.6
–
Pause Deadlift (no belt):
305×4
315×4
325×4
305×4 x 3 sets
–
Stiff Leg Deadlift (no belt):
225 x 10 x 3 sets
–
Touch N Go Bench (no belt):
225×4
235×4
245×4
232.5×4 x 3 sets
–
Neck Extensions:
20 x 25,15,10
–
Banded Overhead Tricep Extensions:
Red x 50 x 1 set
05/09/2020
BW:176.2
–
Assault Bike:
LISS x 25min (8.8 miles)
–
Dead Stop Chinup:
BW x 14,8,7,5 [60s rest]
–
Hanging Leg Raise:
BW x 15,8,6,5 [60s rest]
–
Standing BB Lever Row:
30 x 15,15,10,10 [60s rest]
–
Strict DB Bicep Curl:
15’s x 25,15,10 [45s rest]