Sunday 10/17/2021
BW: 182.2
–
Incline Treadmill x 30min
BW Lunge x 10 x 5
Assisted Pullup x 10 x 5
Pushup x 10 x 5
Situp x 10 x 5
Monday `10/18/2021
BW: 181.4
–
Incline Treadmill x 30min
Air Squat x 20 x 5
DB Shoulder Press 15’s x 75 reps
SL Back Raise x 10 x 5
Inverted Row x 20 x 5
Tuesday 10/19/2021
BW:180.4
–
Incline Treadmill x 30min
RFESS BW x 50 reps
Chinups BW x 50 reps
Dips BW x 50 reps
Neck Extensions 15lb x 25,15,10
Wednesday 10/20/2021
BW: 181.8
–
Incline Treadmill x 30min
Ab Wheel x 25,15,10
Hip Thrust x 100 reps
Assault Bike x 30min
Thursday 10/21/2021
BW: 182.8
–
Incline Treadmill x 30min
Trap Bar DL 150x5x3
SSB Squat 150x5x3
Pullup x 5 x 5
BTN Press 45x8x3
Friday 10/22/2021
BW:181.8
–
Incline Treadmill x 30min
Lunge x 20,15,15
Back Raise x 25,20,10
Pushup x 25,15,10
Neutral Grip Chinup x 10,8,7
Plank x 60s
Saturday 10/23/2021
BW:182.0
–
Assault Bike x 30min
Calf Raise x 100 reps
Knee Raise x 20,15,15
Banded Woodchop x 30,30,20
DB Bicep 15’s x 25 x 3
BB LTE 33lb x 25 x 3
Neck Extensions 15lb x 25,20,20