Training Log 12/29/19 – 01/04/19

Weekly Miles Walked: 28.5 Miles [Goal: 28+]
Cumulative 2020 Miles Walked To Date: 18.5 Miles [Goal: 1500]


Happy New Year! My focus for the first few months of the year is to prepare for a physical assessment consisting of the following:
*1rm Standing Press
*1rm Trap Bar Deadlift
*AMRAP Chinups
*800m Run


12/29/19
BW:177.4

Press (no belt):
135×1
155×1
170×1
*Took ten minutes and worked up to a heavy single to get a baseline for my e1rm for a short press focused cycle.


12/30/19
BW:178.0

Trap Bar (no belt):
305 x 7 x 7 sets [2.5 minutes rest]

Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]

SL/DL Calf Raise:
BW x 12/20 x 5 sets [30s rest]

Ab Wheel:
Knees x 17 x 5 sets [45s rest]


12/31/19
BW:176.0

Press (no belt):
110 x 7 x 5 sets [2.5 min rest]

DB Row:
65 x 10 x 6 sets [60s rest]

Pushup:
BW x 25,20,15,13,11 [60s rest]

Plate Hammer Bicep Curl:
45 x 15 x 6 sets [60s rest]

45 Degree Side Raise:
BW x 12 x 4 sets [30s rest]


1/1/20
BW:176.0

Trap Bar (no belt):
335 x 5 x 7 sets [2.5 min rest]

Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]

45 Degree Back Raise:
BW x 20 x 5 sets [60s rest]

Calf Raise:
BW x 30 x 5 sets [30s rest]


1/2/20
BW:176.0
**Workout completed in 45min due to time contraints

Press (no belt):
120 x 5 x 7 sets [45-90s rest]

Chins:
BW x 10 x 4 sets
Assisted (Blue Band) x 10 x 3 sets
[Supersetted with Dips]

Dips:
BW x 10 x 7 sets
[Supersetted with Chins]

Circuit:
Hanging Knee Raise: BW x 10 x 5 sets
Dumbbell Curl: 25’s x 10 x 5 sets
Band Tricep Pushdown: Blue x 25 x 5 sets
Bent Over Reverse Fly: 10’s x 15 x 5 sets


1/3/20
BW:176.2

Trap Bar (w/ Belt):
[~90%] 430 x 1
[~93%] 450 x 1
[~85%] 410 x 2
[~80%] 380 x 3
[~75%] 360 x 3

Rear Foot Elevated Split Squat:
BW x 17 x 5 sets [60s rest]

45 Degree Back Raise:
BW x 20 x 5 sets [60s rest]

SL Calf Raise:
BW x 15 x 7 sets [15s rest]

Hollow Body Hold:
60s x 2 sets [60s rest]


1/4/20
BW:175.8

Press w/ Belt:
112.5 x 7
135 x 1
155 x 1
112.5 x 7 x 6 sets [2.5min rest]

Inverted Row:
BW x 18,15,12,10,8,8 [60s rest]

Pushup:
BW x 30,20,15,10,10 [60s rest]

Plate Hammer Curl:
45 x 30,20,10,10,10 [60s rest]

Overhead Banded Tricep Extension:
Green x 50,30,20 [30s rest]

Band Pull Apart:
Green x 50,30,20 [30s rest]