3/4/17 sq 3s
Stairmaster 6 min
Mobility
Lying ham 80x10
Bad girl 4pl x 10
Lying ham 110x10
Sq
5
45x5
135x5
165x5
195x5
235x3
265x3 belt
295x5 belt wraps
335x2 joker
Bbb sq
165x10
165x10
165x10
165x10
165x10
Hlr
10
10
10
8
7+3 bent knee
Kb swing 40x20
Stairmaster 8 min 542 steps
Stretch
*exhausting
3/6/17 oh 1s
Elliptical 7 min
Mobility
Strict press
45x20
75x8
105x5
135x5
155x5
175x3
195x5
215x2 slight push press
Inc cg
135x5
205x3
235x3
255x3
225x5
Hs chest
180x10
200x10
200x8 as cable wide press 60x8
Pec dec ss pushup
100x10/10
100x10/10
100x10/10
Tri pd
77x10
82x10
88x10
Bb lying tri ext past head
75x10
80x10
Elbows out ext
40x15
35x15
Tm 5 mins
11 inc 3.8mph
Stretch
3/7/17 walk 2.2 miles
4 hill runs
3/8/17 dl 1s
Elliptical 8 min
Mobility
Dl
45x12
135x8
225x5
275x5
315x3
355x3
400x5 belt pr
435x3 pr
Tbar row
B+135x10
B+180x10
B+180x8
B+180x8
Pull up
10
10 ng wg
10 rc
10 ng cg
45 Deg hyper
25x10
25x10
25x10
25x10
Ab wheel
10
10
10
10
Tm 10 min 12 inc 3.8mph
Stretch
3/9/17 cardio
39 mins 2.35 miles
1 hill run
4 hill Sprints
Stretch
3/10/17 bench 1s
Elliptical 7min
Mobility
Bench
95x12 band dis x 10clap pu x 5
95x8 bpa x15 clap x 5
135x6
185x5
230x5
260x3
290x5 pr
310x2 joker
Db bench
80x10
80x10
85x10
85x10
Dips
10
25x10
35x10
45x10
Tri pd
77x12
82x12
82x12
Pushups
32
22
Elliptical 10 min hiit
20s Mac 40 Med alt every min between fw and bw
Stretch
3/11/17 sq 1s
Stairmaster 6 min
Mobility
Lying ham
80x10
110x10
115x10
120x10
Sq
5
135x5
185x3
225x3
250x3
280x3 belt
310x3 wraps
350x1 joker
225x3 paused raw
225x3 paused raw
Step up dbs
30sx10
30s x 10
30s x 10
30s x 10
Standing calf Smith machine
180x12
200x12
210x12
210x12
Hlr
11
11
10
8
Kb swing
40x30+21
Stairmaster hiit
10 min
1 min 10/1 min 7
764steps
*disappointed with squats today. I didn’t feel in the grove and they felt heavy.
3/13/17 oh 5s
Elliptical 7min
Mobility
Oh strict
45x20/dis x 10
65x8/bpa x 15
95x5/Pull up x 12
120x5/bpa x 15
140x5/bpa x 15
160x5
180x6
200x4 slight push press
Pull up
25x5
35x5
45x6
Bench cg paused last rep
135x5
185x5
205x5/Alt db curl 35x10
205x5/35x10
205x5/35x10
205x5 wg/db shrug 85x15
205x5 wg/95x15
205x5 wg/ 100x15
205x5 mg/face pull 50x15
205x5 mg/face pull 53x15
Face pull 57x15
Tm 10min
3.8 at 12 inc
Wg ng pull up 14
Stretch
3/15/17 dl 5s
Stairmaster 7 min
Mobility
Dl
45x15
135x8
205x5
245x5
280x5
320x5
360x7 belt
405x3 joker
Dl 5x5 fsl (In 8 min)
280x5 sumo
280x5 con
280x5 sumo
280x5 con
280x5 sumo
Kneeling ab
99x15
99x15
99x15
99x15
99x15
Plate pinch
50x50s
Tm
10 min
3.8 at 12 inc
Stretch
3/17/17 bench 5s
Elliptical 7 min
Mobility
Bench
45x15/dis x 10
95x8/bpa x 15 clap pu x 5
135x5/bpa x 15 mini band pu x 5
185x5/ng pull up x 8
205x5/bpa x 15
235x5/ bpa x 15
265x8
295x3 joker
Db row/Paused 5x5 fsl
95x10/235x5 wg
100x10/235x5 cg
100x10/235x5 wg
Rope seated row
121x10/235x5 cg
121x8/235x5 wg
Dips
25
15
Db hammer curl
40x10
40x10
40x10
Tm 15 min
3.8 at 12inc
Ng cg pull up x10 as pushup x40
3/18/17 sq 5s
Stairmaster 6 min
Mobility
Squat only shoe
45x6
135x5
185x5
225x5
255x5 belt
285x6 belt wraps
315x3 joker belt wraps
Paused sq
225x5
225x5
Lying leg curl/leg ext
100x10/150x10
110x10/160x10
120x10/170x10
Hlr
12
11
10
Standing calf ss walk lunge
180x12/10
230x12/10
230x12/10
Stairmaster 10 min hiit 740 steps
Stretch
*squats felt great. I will be sticking with the Olympic shoes.
3/20/17 oh 3s
Elliptical 7min
Mobility
Oh strict
45x20/dis x 10
95x6/bpa x 15
115x5/Pull up x 13
145x5/m face pull x 15
170x3/bpa x 15
190x7/bpa x 15
205x3 joker
Pull up ss strict press
35x5/145x5
45x5/145x5
55x5 + 10s hang
Dips
5
45x5
60x5
75x8
Alt db curl as db shrug
35x10/100x15
40x10/100x15
40x10/100x15
Tm 15 min
3 8 at 12.5 inc
Ng wg pullup x 15
Stretch
Broke my left middle finger on 3/20/17
3/21/17. Walk 15 min
3/22/17 walk 43 min 2.45 miles
3/23/17 2.75 miles
Walk/jog 40:44
Stretch
Finger doesn’t hurt as much. I will try some modified lifting next week. Time to pull out the ssq bar for squats.
3/24/17 walk/jog
45 min Austin 3:16 miles
Stretch
Oh I’m gonna be a walking man
3/25/17 cardio
Stairmaster 23 min
1610 steps
Elliptical 11min
2.02 miles
Mobility
Stretch
3/27/17 ssq 5s
Stairs x 5
Walk.3 miles
Mobility
Ssq box
65x5,5
115x5/plank x 30s
155x5/plank x 30s
205x5/plank x 30s
235x5/plank x 30s
265x5 belt/face pull Med x 15
205x5/handle cg pushup x 11 open hand
205x5/face pull Med x 15
205x5/handle pushup x 12 open hand
205x5/face pull Med x 15
205x5/handle pushup x 21 open hand
Bb curl 45x20 open middle finger lol
Total time 45 min
Stretch
3/28/17 33 min
Walk
Jog 5x30
2.17 miles
3/29/17 bench 5s
Elliptical 7 min
Mobility
Bench
45x12/bpa x 15
95x10/step up x 15 per leg
135x8/step up x 15 per leg
185x5/step up x 15 per leg
215x5/standing cable row 60x12
235x5/standing cable row 66x12
255x5/standing cable row 71x12
215x5/seated ab 7 x 15
215x5/seated ab 7 x 15
215x5/kb swing 40x15
215x5/kb swing 40x15
215x5/kb swing 40x20
Stairmaster
11 min 730 steps
*benching felt nice and surprisingly easy. Have the gym the finger each set lol
3/30/17 cardio
31 min 2.11 miles
Walk 10
Run 5x30s with 1 min rest
Walk the rest of the time
Stretch
3/31/17 dl
Stairmaster 8 min 500 steps
Mobility
Dl straps sumo
45x12
135x5/kb swing 40x10
135x5 sumo/ rc bent knee raise x 11
185x5/rc bent knee raise x 12
185x5 sumo/rc bent knee raise x 15
225x5/bb pushup x 15
275x5/ bb pushup x 15
225x5/ bb pushup x 20
225x5/bosu ball plank x 30s
225x5/bosu ball plank x 30s
225x5/bosu ball plank x 40s
225x7
35 min
Stairmaster 10 min 707 steps
Stretch
*WAS A little nervous with dl but switched to sumo and they felt good. Hate to use straps, but it is what it is.
4/1/17 Oh 5s
Elliptical 7min
Mobility
Strict press
45x15/m face pull x 25
75x5/walking lunge x 15
95x5/m face pull x 25
120x5/leg ext 140x15
140x5/lat pd 99x12
160x5/leg ext 150x15
120x5/lat pd 99x12
120x5/ab pd 77x15
120x5/ab pd 77x15
120x5/ab pd 77x15
120x10/hyper x 21
Tm 20 min
3.8 at 12 inc
Stretch
*oh went well. I guess the middle finger isn’t used to much for that. Lat or were pathetically light due to grip issue.