7/17/17 inc bench 3s 270 tm
Tn 5 min
Mobility
Pullup x 15
Inc bench
45x12
95x5
135x5
165x5
190x3
215x3
240x4
190x10
Hs milt
180x10
230x10
250x6 drop 180x6 drop 90x8
Pullup (60 s rest between)
5
35x5
35x5
35x5
35x5
35x5
Dips
10
45x10
50x10
Seated cable row
143x8
165x6
187x6
110x20
Tm 5 min
Ng pullup x 11/wg pushup x 31
Stretch
*good to be back! Still coughing though.1
7/18/17
Walk 30 mins
7/19/17 sq
Tm 5 min
Mobility
Spider db curl
20x12
20x12
25x12
25x12
Seated calf
45x20
90x15
Sq
5
135x5
185x5
225x3
245x3
275x3 belt
305x3 wraps
335x2 joker
Box squat 235x2x2
Lying ham
110x10
110x10
110x10
110x10
110x10
Kneeling ab
99x10
99x10
99x10
99x10
99x10
Walking lunge
10
10
10
Stretch
7/20/17 delts
Tm 7 min
Mobility
Seated Hs milt 360tm
90x10
90x10/ng curved pull x 12
140x10
180x10
230x10 65%
230x10
Db side lateral
30x12
30x12
Db front raise hammer grip
25x10
25x12
Cable rest delt x cross
20x15
30x15 as high row 30x12
Elliptical 12 min 2.10 miles
Ng cg pullup x 12/feet elevated pushup x 32
Stretch
7/21/17 dl wk 1
Tm 5min
Mobility
Dl
45x12
135x8
185x5
225x5
275x5
315x2
350x10
Def sldl stand on 45
245x8
Bb row
135x10
155x10
Pullup
8
25x8
25x8
Db row
90x12
Db shrug
90x20
Tm 11 min 10 inc 3.7mph
Stretch
7/22/17 DE sq
Walk 5min
Mobility
Ssq box
65x5
115x2,2
165+2 ch 8x2
Speed dl
275+2ch 8x1
Ghr
10
10
10
10
10
Ab wheel
12
12
12
12
15
Sled bw grass
45x100ft
90x100 90ft x 4
Run 280 ft/jj 30H gym
1 hour later
4.20 mile walk in 1hr 4 min
7/24/17 bench 1s
Mobility
Bench
45x10,8
95x5
135x5
185x5
235x5
270x3
300x3
320x1
330x1
235x5 3 sec pause
Inc cg
175x5
205x5/ng pullup x 10
235x5
Dead stop db row
80x10
80x10
80x11
Bb shrug
225x10
235x10
235x10
Bb curl
55x10
60x10
60x11
Band tri pd
Lightx100 reps (4 rest of 10 sec)
Gripper 200x5
Uneven cage pullup x6/pushup x 30/gironda pullup x 5
Stretch
Cardio
31 minutes walk/run 2.29 miles
Run 8x30s/walk 1 min
Run 1 min
32 pushup 10 pullup
Stretch
7/26/17 dl 1s
Stairmaster 5 min
Mobility
Dl
45x12
135x8
205x5
275x5
315x5
355x3
400x6 belt p.o. or
445x1
480x1 p.o. or
Sumo dl
275x5
305x5
325x5
Hlr bent knee
12
12
11
Leg ext
140x10
145x10
150x10
Seated ab crunch
8x15
9x16
9x15
Seated calf
90x12
100x12
100x12
Stairmaster 5min 375step
Stretch
*2 post hip resurfacing deadlift prs. I’ll take that.
7/27/17 Birthday Cardio
34 mins walk/run
9x30s run/1 min walk
1x1 min run
Walk the rest
2.43 miles
Stretch
*Plan on devouring an awesome steak for dinner. Happy Birthday to me!
7/28/17 Oh 1s 190tm
Elliptical 7min
Mobility
Rear delt
70x12
70x12
70x12
Strict press
45x15
65x5/pullup x 10
95x5/rc pullup x 10
115x5/cg pullup x 10
140x5
160x3
180x5
135x10
Weighted pull up ss cg bench set
45x5/185x5
45x5/210x5
Chin x 10/235x5
Seated cable row
110x10
121x10
143x10
Dips
31
20
Db hammer curl
30x10
30x10
30x10
Elliptical 5min
10 ng pullup/35 pushups
*have a painful infected hangnail on my big toe. Walking is fun.
7/29/17 sq 1s
Walk
Mobility
Axle clean
20x5
70x5
120x5
Squat
45x5
135x5
Ab wheel x 10
185x5
ab wheel x 11
225x5 belt
ab wheel x 11
255x5
pushup x 15
285x5
db row 50x10
Ssqbox 225x5
Pushup x15
Ssq box 225x5
Db row 50x11
Ssq box 225x5
Pushup x 15
Ssq box 225x5
Db row 50x12
Ssq box 225x5
Bb curl 45x21
39 mins 28 sec
Stretch
7/31/17 log 5s
Walk 8 min
Mobility
Log 55x8
Face pulls w/mini band x25
OHP 75x5
Stepups x15 each
OHP 105x5
Face pulls w/mini band x25
OHP 127x5
Stepups x 15
OHP 147x5
Pull-ups x10
OHP 167x5
Pull-up ng 25x7
OHP 127x5
Pull-ups ng 25x7
OHP 127x5
Pull-ups ng 25x7
OHP 127x5
Barbell Shrug 135x25
OHP 127x5
Barbell shrug 135x25
OHP 127x5
Bang gm light x25
1 arm alt plank 60s
Time 30:25
Weighted vest walk 11 min
Stretch
The First Day of August of 2017
Cardio
Couch to 5k day 1 week 1
5 min walk
6 x 1 min run/90s walk
5 min walk
3.07 km
Foam roll
Stretch
8/2/17 sq 5s
Walk 10 min
Full body warm-up
Squat warm-up 45x5
Squat 115x5
Ab wheel x 12
Squat warm-up 155x5
Ab wheel x 12
Squat warm-up 185x5
Ab wheel x 12
Squat warm-up 205x5 add belt
Ab wheel x 12
Squat Work Set 235x5
Handle Pushups x20
Squat Work Set 265x5
Dbl row 50x10
Ssq box Squat Work 205x5
Handle Pushups x20
Ssq box Squat 205x5
Dbl row 60x10
Ssq box Squat 205x5
Handle Pushups x20
Ssq box Squat 205x5
Db row 60x10
Ssq box 205x5
Curls 50x20
Curls 50x20
Time 39:15 and a bucket of sweat
Sled backwards the grass (Look Ma no hands)
+45 x 6 x 50ft no rest for the wicked
Stretch
8/3/17 couch to 5k wk 1 d 2
Walk 5 min
Run 6 x 1min/walk x 90s
5 min walk
3.3 km
Pullup wg x 5
Stretch
*The Intermittent Fasting is working well so far. A year ago if you told me I couldn’t eat after training I’d tell you that you are nuts.
8/4/17 bench 5s
Tm 5 min
Mobility
Clap pushup 5
Bpa x 10
Bench 45x12
Face pull mx25
Bench 95x5
Step up 25x15
Bench 135x5
Trx inverted row x 12
Bench 185x5
Kb swing 40x15
Bench 210x5
Step up 25x15
Bench 240x5
Trx inverted row x 12
Bench 270x5
Kb swing 40x15
Bench 210x5 cg paused
Step up 25x15
Bench 210x5 cg paused
Trx inverted row x 12
Bench cg 210x5 paused
Kb swing 40x15
Bench wg 210x5 paused
Chin 12
Bench wg 210x5 paused
34:30
Elliptical 7 min hiit
20 m/10 h
Stretch
8/5/17 DL 5s
Tm 5 min
Mobility
Deadlift warm-up 135x5
Hanging leg raises x10
Deadlift warm-up 205x5
Hanging leg raises x10
Deadlift warm-up 245x5
Hanging leg raises x10
Deadlift Work Set 280x5
Push-ups x15 bb
Deadlift Work Set 325x5
Pull-ups cg oh x 10
Deadlift Work Set 365x5
Push-ups x15 bb
Deadlift 285x5 sumo
Pull-ups cg oh x 10
Deadlift 285x5
Push-ups x15 bb
Deadlift 285x5 sumo
Pull-ups cg oh x 10
Deadlift 285x5
Push-ups x15 bb
Deadlift 285x5 sumo
Parallel bar dip x 32 pr
Time 35 min
Tm 10 min 3.7 at 11 inc
Stretch
*buckets of sweat. Who knew supersetting hlr and deadlift and pull ups and DL would be hard lol.
8/6/17 hiking
8/7/17 log 3s
Walk 5 min
Mobility
Face pull mx25
Log
55x5
55x5
75x5 face pull m x25
95x5
115x5 face pull mx25
137x3
157x3 face pull m x25
177x10
Ng pullup
5
30x5
40x5
50x5
Cg bench fat grip
150x8
175x8
200x6
Bb curl
60x10
65x10
70x10
Bb shrug ss pushup
145x20/30
145x21/27
43 min
Stretch
8/8/17 couch to 5k wk 1 day 3
Walk 5 min
Run 60s/walk 90 x 5
Walk 5 min
3.29km
Stretch