5/23/17
Weighted vest walk 2.11 miles in 34:40
Stretch
5/24/17 do 3s
Tm 7 min
Mobility
Dl
45x10
135x5,5
185x5
235x5
290x3
330x3
390x6 joker
370x8 po pr
Lying ham
110x10
115x10
120x10
Step up plate
35x10
35x10
45x10
Kneeling ab pd
88x10
93x10
99x10
99x10
Stairmaster 5 min 400 steps
Stretch
5/25/17 cardio
Walk 2.2 miles in 34 min
7 runs of 30-45s
Stretch
5/26/17 bench 3s
Elliptical 6 min
Mobility
Bench
45x15/dis x 10
95x5/bpa x 15/clap pu x 5
95x5/ng pullup x 11
135x5/bpa x15/clap pu x 5
135x5/commando pullup x 10
185x5/bpa x 15
220x3/bpa x 15
250x3/bpa x 15
280x6
305x2 joker
BBB bench
155x10 wg flat back
155x10 wg flat back
155x10 wg flat back
155x10 cg flat back
155x10 cg flat back
Db row dead stop
85x10
85x10
85x10
Lat pd
126x10
131x10
Tri pd
77x10
77x10
82x10
Bb curl 4 sec neg
70x10
75x10
80x10
Rear delt machine
50x25
50x20
Stretch
5/27/17 sq 3s
Stairmaster 5 min
Mobility
Lying ham
70x10
100x10
Bad girl
5pl x 12
5pl x 12
5pl x 12
Seated calf
90x20
115x20
Sq
5
45x5
95x5
135x5
185x5
205x3
235x3
265x3 belt
300x5 wraps
Sumo dl
225x5
275x5
280x5
285x5
Seated leg press as leg ext
140x20/110x12
140x22/110x12
Hlr
12
11
11
45 Deg hyper
10
45x12
45x11
Swiss ball sit up
30x20
30x20
Db hold 1 side
100x30sec
Attempted suicide
Stairmaster 10 min 805 steps/12 ng pullup/50 pushups
Stretch
5/29/17 oh 1s
Elliptical 5:30
Mobility
Oh/pullup
45x10/ball x 5
45x5/bpa x 10
65x5/dis x 10
95x5/pullup x 12
115x5/pullup 40x5
135x5/pullup 50x5
160x5/60x5
180x3/70x3 joker
200x5
Dips
5
55x5
80x5
110x5
Pull up / 1 arm db oh
12 ng cg/50x10
12 ng wg/50x10
12 ng wg/50x10
Db hammer
40x10
45x10
45x10
Db shrug
100x15
100x15
100x14
Elliptical 7min
Stretch
5/30/17 dl 1s
Tm 7 min
Mobility
Dl
45x10
135x5,5
185x5
225x5
275x3
310x5 doh
350x3
390x6 belt
440x3 joker
465x1 joker
Lying ham
115x10
120x10
125x10
Step up plate
35x10
45x10
45x10
Bb static hold
225x10s
315x10s
320x10s
Kneeling ab pd
93x10
99x10
99x10
104x10
Stairmaster 5 min 423
*beat last week.
5/31/17 walk
2.35 miles in 39 min
1 30s run
Stretch
6/1/17 bench 1s
Tm 7 min
Mobility
Bench
45x10/dis x 10
45x5/arm circles
95x5/bpa x 15/clap pu x 5
95x5/ng pullup x 11
135x5/bpa x15/clap pu x 5
165x5/commando pullup x 10
195x5/bpa x 15
235x5/bpa x 15
265x3/bpa x 15
295x5 p.o. pr
315x2 joker
BBB bench
165x10 wg flat back
165x10 wg flat back
165x10 wg flat back
165x10 cg flat back
165x10 cg flat back
Db row dead stop
85x10
85x10
90x10
Lat pd
131x10
143x10
Tri pd
77x10
82x10
88x10
Bb curl 4 sec neg
75x10
80x10
85x10
Rear delt machine
55x25
55x20
Stretch
*bench felt good
6/2/17 sq 1s
Stairmaster 5min
Mobility
Lying ham 90x10
Bad girl 6x12
Sq
5
95x5 seated calf 70x12
135x5 seated calf 70x12
185x3
225x3
250x3 belt
280x3
315x4 wraps
365x2 joker
Sumo dl
225x5
275x5
300x5
320x5
Hlr
12
12
10
45 Deg hyper
45x10
45x10
45x10
Leg ext
130x12
135x12
140x12
Stairmaster 3 min 291 steps (take my breath away)
Stretch
6/5/17 oh deload
Tm 7 min
Mobility
Strict press
45x10/dis x 10
45x10/bpa x 15
65x5/pull x 13
95x5/pullup 25x6
115x5/pullup 35x6
135x5/pullup 50x5
165x3
Pullup/strict press
10 rc/105x10
10 ng wg/105x10
10 ng cg/105x10
Dips
30 all time pr!
Db Hammer 30x20
Facepull 55x20
Elliptical 8min
Stretch
6/6/17 dl deload
Tm 7min
Mobility
Pullup x 10
Kneeling ab
55x12
77x12
99x10
110x10
115x8
Dl
55x10
135x8
185x5
225x5
275x5
315x5
Sumo
225x10
235x10
245x10
Seated calf
70x15
95x15
95x15
Stairmaster 10min
715 steps
Tm 5min
12 inc 3.7
Pullup side to side 8
Pushup hands out in front 10
Wg 10
Cg 10
Stretch
6/7/17 cardio
Weighted vest walk 2.16 miles in 36 min
Stretch
I decided to start my own website regarding training and nutrition. I will be publishing articles as well as sell in low cost custom exercise and nutrition programs.
6/8/17 bench deload
Tm 7 min
Mobility
Facepull
55x15
66x12
Bench
45x12/bpa x 15
95x5/clap pu x 5/dis x 10
95x5/ chin x 10
135x5/plyo pu x 5
185x5/cg pullup x 10
215x5/uh oh x 10
245x5 paused
Bench no arch
165x10 wg
170x10 wg
170x10 cg
Db row deadstop
90x10
95x10
Lat cable pd with twist
100x10
100x10 wg
Tri pd
82x10
88x10
Alt db curl
35x10
35x10
Rear delt machine
55x27
Elliptical 10 min
Stretch
6/9/17 sq deload
Tm 9 min
Mobility
Sq
5
45x5
95x5
135x5
185x5
225x3
275x3 loose belt
Pause sq
165x5
165x5
165x5
Hlr
12
10
Lying ham
110x10
120x
Walk lunge
12
14 as trx fallout 15
Stairmaster 10 min (11 x 30s/8 x 30s)
830 steps pr (bucket of sweat)
*on deload weeks I like to push some harder cardio.
6/10/17 family cardio
Weighted vest walk while pushing my little monsters in their buggies. 45 minutes
6/12/17 dl
Walk 5 min
Mobility
Dl
45x10
135x5
185x5
225x5
275x3
315x3
365x2
405x2
275x20
Bb shrug
275x10
315x10
365x10
Farmers walk turn at 50ft
115s x 100ft
135s x 100ft
135s x 100ft
Ab wheel
15
15
1 ch x 16
5 min circuit
Jumping jacks/run in place/shadow box
Stretch
6/13/17 bench
7 min walk
Mobility
Bench
45x12 / dis x 10
45x5/bpa x 15
95x5/clap pu x 5
135x5/bpa x 15
185x5/clap pu x 5
215x4/ng pullup x 5
245x3
275x2
300x3
170x20
Inc cg bench
135x5
185x5
225x5
Dips
5
70x5
90x5
115x6
Handle pushup x 30
Stretch
6/14/17 back
Tm 7 min
Mobility
Pullup ng wg
12
25x5
50x4
70x3
90x2
Bw x 16 ng cg
Seated cable row
143x10
148x10
153x10
Lat pd
126x10
131x10
131x10
Face pull
66x15
66x15
71x15
Row machine 110x12
Elliptical 12 min
Stretch
I walk into the gym and all the free weights are gone! I had to adapt and overcome.
6/15/17 log
Walk 10 min
Mobility
Log
55x10 dis x 10
55x5/bpa x 10
107x5/pullup x 5
147x5/pullup ng x 5
177x3/pullup at x 5
197x2/pullup ng x 5
217x2
117x20
Pullup ng
45x5
55x5
60x5
Cg Bench
135x10
175x10
205x10
Db Row
100x10
100x10
100x10
Bb strict curl/block pu
75x10/20
85x10/20
95x10/20
Stretch