4/28/17 bench deload
Elliptical 7 min
Mobility
Rear delt mac
50x10
50x10
60x10
70x10
80x10
Bench
45x20/plyo pu x 5
95x8/plyo pu x 5
135x5/pullup x 10
185x5/pullup x 10
210x5/pullup x 10
245x3/pull x 10 cg
275x3 3 sec paused
Dips/db hammer
12/35x12
12/35x12
15/35x12
Trx pushup/trx row
15/10
12/10
Tm 10 min
10 inc 3.8
Stretch
*deload to reload.
4/29/17 sq deload
Stairmaster 5min
Mobility
Power clean
45x5
95x5
135x3
155x3
Sq
135x5
185x5
225x3
255x3
285x3
Ghr
10
10
12
Leg ext
130x10
135x10
140x12
Hlr
10
10
9
Stairmaster
14 min 11or 12 for 20 s/7 for 40s
1 min 5 cool down
1130steps
Stretch
5/1/17 DE bench/ log 3s 225tm
Walk
Mobility
De bench
45x15/dis x 10
95x5/bpa x 15
135x3/ dis x 10
175+chain x 8x3
Log
55x5
107x5
132x3
157x3
182x3
202x5 easy
Pullup
5
25x5
35x5
45x5
35x5
25x5
Bb body row/handle pushup
10/25
10/23
10/21 cg
Bb curl 3 sec neg
55x10
65x10
75x10
JJ/mC/punch combo
30/15/20
Stretch
*started keto diet yesterday to lose some fat. I pissed a lot lol. Feel good so far.
5/2/17 walk 2.12 miles 33 min
5 hill run/Sprint
Stretch
5/3/17 dl 3s 430tm
Walk
Mobility
Glute bridge
25x10,10,10
Dl
45x12
135x5
185x5
225x3
275x3
305x3
345x3
385x3
425x1 belt
425x1 belt
Snatch dl
225x5
245x5
265x5
Ab wheel
15
15
16
Sled fw in grass
2 x100 with 45
2 x 100 with 90
Ghr
10
10
11
Pushup 40
Stretch
*my grip is coming back. I could double overhead 345x3 with no issue.
5/4/17 may the forth be with you
Walk 2.13 miles in 35 min
Stretch
5/5/17 bench 3s
Elliptical 7min
Mobility
Bench
45x25/Dis x 10/pullup x 12
95x10/clap pu x 5
135x5/pullup x12 cg
185x5/clap pu x 5
225x3/chin x 12
255x3/clap pu x 5
285x3
305x1 paused
310x1 paused
Seated cable row
143x10
153x10
165x10
Dips
12
45x5
70x5
90x5
Db hammer curl
35x12
40x12
40x12
Rear delt
60x12
65x12
70x12
Tm 5 min
Ng cg pullup 11/feet elevated pu 35
Stretch
5/6/17 sq 3s
Walk
Mobility
Power clean
45x5
95x3
145x3
145x3
Sq
95x5,5
135x5
185x3
235x3
270x3 add belt
300x3 wraps
335x1
370x1
405x1,1 rebirth pr
Sandbag lift
175x5
175x5
175x5
Farmers walk
135s x 40s 90ft turn halfway x 3 sets
Hlr
10
10
10
Walking lunge 21
Stretch
*yesterday was my 2 year bhr anniversary so I had to celebrate today.
5/7/17 walk 4 miles
5_8/17 oh
Tm 7 min
Mobility
Strict press
65x20
95x10,8
120x5
140x3
160x1
180x5
180x5
Seated Hs milt
320x6
330x5
Db side lateral
40x6
45x6
Rear delt 1 arm
45x8
50x8
Cg bench flat back
185x5 acc
235x6
240x6
Elbows out ext
50x8
55x8
Tri pd
99x6
104x6
Elliptical 5 min tabata
Stretch
5/9/17 log 5s
Walk 15 min
Mobility
Log
55x8 c+p
87x5 c+p
117x5
147x5
169x5
192x8 post op or
147x10 strict press
Pull up
5
30x5
40x5
50x5
40x5
30x5
Pushup as facepull
25 diamond/g x 20 high row to chin
25 handle ng/g x 20 to Bose
25 hands on blocks (longer rom)/ g x 20 to forehead
Hands on Tire x 15/kneeling lat g x 20
Stretch
5/10/17 dl 5s 430tm
Walk
Mobility
Plate keg toss 10x4
Dl
45x12
135x8
205x5
245x3
280x5
325x5
365x7 belt
Ssq box 300tm sst
155x10
180x10
210x10 belt pretty hard lol
Ghr
10
10
1 ch x 11
Ab wheel/farmers walk turn halfway
12/165s x 90ft
12/165s x 90ft
12/165s x 90ft
Stretch
5/11/17 cardio
44 mins 2.81 miles total
5x30second jogs with 2 min rest
5 stair runs and 25 jumping Jacks
Ring pull ups x 10
Stretch
5/12/17 bench 5s
Tm 5 min
Mobility
Bench
45x20/dis x 10/clap pu x 5
95x10/pullup x 12
135x5/ clap pu x 5
185x5/cg pull x 12
205x5/clap pu x 5
235x5/wg pullup x 10
270x8
205x10 wg
Inc 250 sst
125x10
150x10
175x8
Seated cable row
143x10
165x10
187x8
Dips
35x10
45x10
50x9 pathetic
Db hammer/db shrug
40x10/100x10
40x10/100x10
40x10/100x10
Elliptical 5:30 1 mile
Stretch
#needcarbs
5/13/17 sq 5s
Stairmaster 5min
Mobility
Power clean
45x5
95x5
135x5
Sq
135x5,5
185x5
220x5
250x5 belt
285x6 wraps
185x10 belt
Sldl SST 320
160x10
190x10
225x10
Lying ham
120x10
125x10
130x10
Hlr
11
10
10
Standing calf
180x12
190x12
190x12
45 degree hyper
20
16
Swiss ball sit up x 40
Stairmaster 725 steps in 10 min
Stretch
5/15/17 me bench
Walk
Mobility
Plate Cuban rotation 5sx10,10
Inc cg bench
45x10,5
95x5,5
135x5
165x5
195x3
225x3
250x1
275x1
290x1
305x1 po or
Brick bench
135x5
225x5
275x5
275x5
275x5
Db ext lying pause at bottom
30x12
30x12
30x12
Chest supp bb row
100x10
100x10
105x10
105x10
105x10
Facepull w db
Gx15
Gx15
Gx15
Bb curl
65x10
65x10
65x10
*Good one. All the assistance work was done slow and sexy.
5/16/17 walk
2.85 miles in 43 min
11 ring pull up
5/17/17 dl5s
Walk
Mobility
Dl
45x10,5
136x5 def
185x5 def
225x3 def
275x3
305x3
345x3
385x3
350x10
Def sldl
225x5
245x5
265x5
Ghr
10
10
10
10
10
Ab wheel
10
10
10
10
10
Sled + 45 in grass
4x100 fw
4x100 bw
Stretch
5/18/17 back
Tm 8 min
Mobility
Pullup
15
25x5 ng wg
35x5 ng wg
45x5 ng wg
50x5 ng wg
Bb row
115x10
145x10
185x8
Bb shrug straps
315x12
365x12
405x10
Lat pd 3 sec neg
143x10
148x10
148x10
Seated cable row 3 sec neg
143x10
148x10
153x10
Elliptical 11 min 2.05 miles
Stretch
5/19/17 bench 5s
Elliptical 7min
Mobility
Bench
45x10 dislocate
45x5/plyo pu/m bpax15
95x5/bpa x 15
95x5/plyo pu x 5
135x5/bpa x 15
185x5/bpa x 15
205x5/bpa x 15
235x5/bpa x 15
265x9 p.o. pr
Inc cg 250sst
155x8
175x8
200x6
Dips
10
45x10
55x8
Db row dead stop
80x10
85x10
90x10
Tri pd
66x12
71x12
77x12
Bb curl 4sec neg
65x10
70x10
70x10 as plate curl 35x12
Stretch
*PRETTY GOOD
5/20/17 sq 5s
Stairmaster 5min
Mobility
Squat
5
45x5
95x5
135x5
165x5
195x5
215x5
250x5 belt
280x7 wraps good set
Sumo dl
135x5
225x5
275x5
275x5
275x5
Hlr
11
10
10
Leg ext 4 sec neg
120x10
120x10
130x10
45 Deg hyper
10
45x10
45x10
Swiss ball sit up
25x16
25x20
Chin/pushup/kb swing/stairmaster
10/35/40x20/5 min level 8
Stretch
5/22/27 oh 3s
Tm 7 min
Mobility
Strict press
45x20/dis x 10
45x10/bpa x 15
95x5/pullup x 12
115x5/pull up x 35x5
135x3/45x5
150x3/55x5
170x3/65x3 joker
190x6
Dips
45x5
70x5
90x5
Db shrug
100x12
100x12
100x12
Db bench w twist
70x10
70x10
70x10
Db hammer
35x10
40x10
45x10
Stretch