4/3/17 ssq 3s 310tm
Stairs x 5
Walk.3 miles
Mobility
Ssq box
65x5,5
115x5/plank x 35s
155x5/plank x 35s
210x3/plank x 35s
245x3/plank x 35s
280x3 belt/face pull Med x 16
210x5/handle cg pushup x 16open hand
210x5/face e pull Med x 16
210x5/handle pushup x 17open hand
210x5/face pull Med x 18
210x5/handle pushup x 22 open hand
Bb curl 45x25open middle finger lol
Total time 33 min
Wheelbarrow walk (wearing vest)
5x90lb for 100 feet turn at 50
Weighted vest walk 16 min
Stretch
*heavier and faster than last week. Wheelbarrow walks were challenging due to not being able to close my hand, but they served a purpose.
4/4/17 cardio
36 min 2.21 miles
5 runs
Stretch
4/5/17 bench 3s 310
Elliptical 7min
Mobility
45x12/bpa x 15
95x10/step up x 15 per leg
135x8/step up x 16 per leg
185x5/step up x 15 per leg
225x3/standing cable row 60x15
250x3/standing cable row 70x15
280x5/standing cable row 73x15
225x5/seated ab 8x17
225x5/kb swing 40x20
225x5/oh swing 40x20
225x5/seated ab 8x25
225x5/kb swing 40x20
32 mins
Stairmaster 11 min 753 steps
Stretch
#beatlastweek
4/7/17 sumo 3s
Tm 8 min
Mobility
Sumo straps
45x12
135x5/kb swing 40x12
185x5/rc leg raise x 15
225x3/rc leg raise x 17
275x3/rc leg raise x 20
300x7/bb oh pu x 20
235x5/bb pu x 20
235x5/bb pu x 21
235x5/Bosu plank x 35s
235x5/bosu ball plank x 35s
235x7/bosu plank x 40s
Stairmaster 7 min 511 steps
Stretch
*managed to slice muy right finger tip open last night. Not a good 3 weeks for my birds.
4/8/17 oh 3s 200tm
Elliptical 8 min
Mobility
Strict press
45x15/sh dis x 10
95x5/lat pd 99x15
115x5/lat pd 99x20
140x5/lat pd 99x20
160x5/lying leg curl 120x12
180x5/lying leg curl 125x12
140x5/lying leg curl 125x12
140x5/ab mach 8x20
140x5/ab mach 9x20
140x5/ab Mac 9x20
140x5/leg ext 150x15/hyper x 23
Tm 20 min
11 inc 3.8
Stretch
4/10/17 ssq 1s 310
Walk.3 miles
Mobility
Ssq box
65x5,5
115x5/plank x 40s
155x5/plank x 40s
205x3/plank x 40s
235x4/plank x 40s
265x3 belt loose/plank x 40s
295x3 belt
Bench 310tm
45x5/pullup x 5
95x5/pull up x5
135x5/pullup x 5
185x5/pullup x 5
235x5/pullup x 5
265x3/pullup x 5
295x5/pullup x 7
Handle ng pushup as face pull
25/gx25
25/gx25
Ab wheel
12
12
12
Stretch
4/11/17
Weighted vest walk
1.9 miles in 31 min
Stretch
4/12/17 Bench 310tm 1s
Elliptical 7 min
Mobility
Bench
45x5/band dislocation x 10
95x5/bpa x 16
135x5/pullup x 7
185x5/bpa x 16
235x5/pullup x 7
265x3/pullup x 7
295x4
Inc cg 245 5s pro
135x5/face pull 88x10
185x5/face pull 88x10
210x5/seated cable row 110x12
230x5/seated cable row 121x12
Seated cable row 143x12
Bb curl tri pd
55x10/55x12
65x10/66x12
75x10/71x12
Stairmaster 10 min 710steps
Stretch
4/13/17
Weighted vest walk 33 min 2.08 miles
Stretch
*the best thing about weighted vest walks is taking it off.
4/14/17 sumo 1s 335tm
Stairmaster 7 min
Mobility
Sumo
45x12/kb swing 40x10
135x5/rc knee raise x 20
185x5/rc knee raise x 20
225x3/rc knee raise x 20
255x5 add straps
285x3
320x7
Sldl 5s pro 300tm
225x5
255x5
285x5
Leg ext
150x12
155x12
160x12
45 Deg hyper
25
21
Bad girl ss good girl
4x20/4x20
Swiss ball sit up
25
25
Swiss ball Russian twist
15
Tm 5 min
11 inc 3.8
Stretch
4/15/17 oh 200tm
Elliptical 8 min
Mobility
Strict press
45x20/sh dis x 20 bpa x 10
95x5/pull up x 10
120x5/pullup 25x5
150x5/pullup 35x5
170x3/pullup 40x5
190x5
Dips
12
45x5
60x5
75x5
Cg bench 3 sec pause
135x5
185x5
225x5
255x5
Db row
70x10
70x12
70x12
Db hammer curl
30x12
30x12
30x12
Tm 12 mins
12 inc 3.8
Pull up ng x 8/ pushups 30 (10 c 10 m 10 w)
Stretch
4/17/17 sq 5s
Mobility
Hang clean/plank
95x5/40s
115x5/40s
135x5/40s
Squat
95x5
135x5
175x5
200x5
225x5
255x5 belt
285x7 wraps
Ssq box
155x5
205x5
235x5
265x5
Farmers walk turn at 50
115s x 100 ft
115s x 100ft
115s x 100 ft plus 10 sec hold
Ab wheel ss farmers hold
15/115 x30s
17/115x30s
18/115x30s
Stretch
4/19/17 bench 315tm 5s
Elliptical 7 min
Mobility
Bench
45x5/band dislocation x 10
95x5/face pull 66x15
135x5/pullup x 8 ng
185x5/pull x 8 ng
205x5/pullup x 8 ng wg
235x5/face pull 66x15
270x7
Inc cg 250 5s pro
135x5/face pull 88x12
165x5/seated cable row 121x12
190x5/143x12
215x6/148x12
Bb curl tri pd
65cx10/66x12
75x10/71x12
80x10/77x12
Db shrug 80x20
Stairmaster 10 min 730 steps
Trx inv row x 10/pushup x 31
Stretch
4/21/17 dl 5s 430
Tm 10 min
Mobility
Dl
45x15
135x8
185x5
225x5
255x5
285x5
325x2 lost grip
365x5 straps blah
315x5 sumo straps
Dl BOB
215x10
215x10 sumo
215x10
215x10 sumo
215x10
Rc bent knee raise ss kneeling ab
20/77x15
18/82x15
16/82x12
Swiss ball Russian twist/situp/pushup 3 grip
10/35/35
Tm 10min 11 inc 3.9
Stretch
*My grip needs work. I hate do with straps.
4/22/17 Oh 5s
Tm 10 min
Mobility
Strict press
45x20/sh dislocation x10
75x5
105x5/pullup x 10
125x5
140x5
160x5
180x6/pullup x 12
Cg bench
135x5
185x5
225x12
Lat pd
121x12
143x12
148x10
Chest supp machine row
80x10
90x10
100x10
110x10
Db hammer row
30x10
35x10
40x10
Tm 10 min
11 inc 3.9
10 ng pull up ss 40 pushups
Stretch
*I WAS on vacation mode this week. I look at it is a deload.
4/23/17 log 227tm 3s
Mobility
Log press
55x12
77x8
107x5/pullup x 5
127x5/pullup x 5
157x3/pullup 25x5
182x3/pullup 30x5
204x5/pullu0 35x5
157x5 clean and press/pullup 40x5
Cg bench with chains 315tm sst
190x8
220x8
250x6
Db row
100x8
120x6
140x5
Bb curl
45x10
65x10
85x12
Weighted vest handle pushup as band pd
40x20/gx25
Gx25
*reintroduced to my old friend mr.log
4/24/17 cardio
Mobility
Walk 41 min a few jogs in the mix
Stretch
4/25/17 me bench
Walk 5 min
Mobility
Inc cg
45x20/bpa x 15
95x8/ bpa x15
135x5/bpa x 15
165x5/bpa x 15
185x5/bpa x 15
215x5/face pull g x20
245x3/face pull g x 20
270x1/face pull gx20
285x1/face pull gx20
300x1
210x5
210x5
210x5
Db bench
80x12
90x12
Chest supp row as plate front raise
95x15/25x20
100x15/25x20
100x15/25x20
100x15
100x15
Band tri pd ss bb curl
Gx20/45x20
Gx20/45x20
Gx20/45x20
4/26/17 dl deload
Tm 10 min
Mobility
Lying ham
70x12
100x10
105x10
110x10
Dl doh
45x12
135x5
185x5
225x5
275x3
315x3
Bb shrug
225x10
225x10
225x10
Step up zercher hold
45x10
45x10
45x10
Dragon flag
10
Ab cr Mac
8x20
Rc bent knee
20
Ab cr Mac
9x15
45 Deg hyper
21
Stretch
*walked in to th3 gym feeling like garbage. Felt better as this went on. I needed the deload.
4/27/17
2.13 miles walk 34 min
5 hill Sprints
Stretch