3/27/18 log
Mobility
Log press
55x10
75x5
95x5
117x3
135x3
150x10
Ng pullup
25x5
27.5x5
27.5x5
27.5x5
27.5x5
Dips/bb curl
45x5/65x5
45x5/65x5
45x5/65x5
45x5/65x5
45x5/65x5
Chin x 6 pushup x 12
Stretch
3/27/18 log
Mobility
Log press
55x10
75x5
95x5
117x3
135x3
150x10
Ng pullup
25x5
27.5x5
27.5x5
27.5x5
27.5x5
Dips/bb curl
45x5/65x5
45x5/65x5
45x5/65x5
45x5/65x5
45x5/65x5
Chin x 6 pushup x 12
Stretch
3/29/18 bench
Mobility
Bench
45x12
95x8
135x5
175x5
205x3
235x10
Db row
85x10
85x10
85x10
85x10
85x10
Slight incline db press
70x10
70x10
70x10
70x10
70x10
Lying rear delt raise
5x10
5x10
5x10
5x10
5x10
Chin x 6 pushup x 12
Stretch
3/30/18 DL
Mobility
DL
45x10
135x5
185x5
225x3
275x1
315x10 belt
Lunge
10
10
10
10
10
Dragon flag
10
10
10
10
10
Ssq calf
155x10
155x10
155x10
155x10
155x10
Neck harness
10x20
12.5x20
12.5x20
Chin x 6 pushup x 12
4/2/18 de bench
Mobility
Chin x 6 pushup x 12
Block pushup 10 sec hold at bottom
2x4
Dynamic bench
135x9x3
Log press
55x12
75x5
95x5
115x5
135x3
157x10
Inc cg
155x8
155x8
160x
Pull up ng
30x5
30x5
30x5
30x5
30x5
Inverted row
10
10
10
Facepull
Px20
Px20
Px20
Stretch
*Saturday and Sunday were beautiful outside. Today=snow.
4/3/18 sq
Mobility
Sq
5
45x5
95x5
135x5
185x3
225x5
250x5 belt and wraps
Deadlift
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
Ab wheel
10
10
10
10
10
Stretch
4/5/18 bench
Mobility
Bench
45x15
95x12
95x10
135x6
185x3
225x1
245x6
245x6
245x6
Inc bench
185x6
185x6
Dips
55x6
Tri bar lying ext
80x6
85x6
Db kickback
40x6
40x6
Walk 5 min
Stretch
4/6/18 back
Mobility
Pullup
10 wg
25x3 ng
35x6 ng
35x6 ng
35x6 ng
Deadlift
135x3
225x2
315x1
335x6 belt
Db row
90x6
90x6
90x6
Bb shrug
275x6 straps
285x6 straps
Donkey calf
135x6
135x6
Seated calf
90x10
90x10
Btb bb wrist
135x8
140x8
Jog 30 sec
Walk 6.5 min
Jumping jack and punching combo 5 mins nonstop
Stretch
4/9/18 log
Mobility
Log
55x12
75x10
95x8
125x5
140x5
157x6
Log strict press
107x10
107x10
107x10
107x10
107x10
Pull ups
10
10
10 ng
10 ng
10 uh
Tabata shadow box 4 min
Arch back sag in the middle x 10
Stretch
4/10/18 de lower
Mobility
Box sq
45x5,5
95x5
135x8x2
Db Step Up
40s x 10
40s x 10
40s x 10
Rdl
185x10
185x10
185x10
Straight leg sit Up
10x12
10x12
10x12
10x15
5 backyard runs
Stretch
4/11/18 cardio
25 mins of walking and Ron Burgendy “yogging”
Stretch
4/12/18 bench
Mobility
Bench
45x15/dis x10
45x12/dis x 10
95x5/bpa x12
95x5/ng pullup x 5
135x5/ng pullup x 5
135x5/ ng pullup x 5
165x5/chin x 5
185x5/chin x 5
215x5
245x10
Inc cg bench
135x5
145x5
155x5
165x5
175x5
Db row
70x10
90x8
110x6
Face pull px20
Pushup ss db curl
21/15x20
21/15x20 rear delt 10x12
Stretch
4/13/18 DL
Mobility
DL
45x10
135x5,5
185x5
225x3
265x5
300x1
340x1
385x1
415x1 switch to over under grip
415x1
Sled bw grass
+45 x 2 x 70ft
+90 x 2 x 70ft
+135 x 2 x 70 ft
+160 x 2 x 70 ft
Bb shrug
135x12
225x12
275x12
Ab wheel
12
1 ch x 12
1 ch x 12
1 ch x 12
Neck harness
12.5 x 20,20,20
Plate pinch
25s x 1 min
Run 4x75 nonstop
Stretch
4/14/18 Hiking
4/16/18 log 3s
Mobility
Log
55x12,10
75x6
95x5
115x5
130x3
150x3
167x7
Db side raise
20x12
20x12
20x12
Bb upright row cg
65x12
65x12
65x12
Db rear delt 1 arm
20x12
20x12
Bb curl
65x12
65x12
65x12
Db hammer
30x12
30x12
30x12
Gripper
200x5
200x5
Chin x 10 pushup x 20 fk x25
Punching combo 4 min tabata
Stretch
4/17/18 sq 3s
Mobility
Ssq box
5
65x5,5
115x5
155x5
205x3
235x3
270x3
Deadlift
135x5
225x5
280x3
320x3
360x6 belt
Walking lunge
10
10
10
Ghr
10
1 ch x 10
1 ch x 10
Plate husafel SIM
45x2 laps around pool
Stair calf
20
20
Ng pullup x 10 cg pushup x 20
Stretch
4/18/18
Walk 31 min some jog
Chin x 10
Dec pushup x 20
Lying leg raise + hip thrust x 10
Stretch
4/19/18 bench 3s
Mobility
Bench
45x12,5
95x5
115x5
145x5
175x5
205x3
230x3
260x7
Inc cg
135x5
155x5
180x5
200x5
Dips
50x8
52.5x6
55x6
Tri bar lying ext
90x6
95x6
100x6
Chin x 10 ng pushup x 20 fk x 20
Tabata box 4 min
Stretch
4/20/18 back
Mobility
Explosive pullup
5
5
Weighed pullup
25x6
30x6
30x6
Ng pullup
35x6
40x6
Tbar row
B+180x6
B+180x6
Db row
120x6
120x6
Bb shrug ss neck harness
315x6 ss 15x20
335x6 ss 15x20
Hlr bent knee
10
10
Dragon flag
10
10
Ab wheel
1 ch x 10
1 ch x 10
Tabata 4 min jj and running in place
Wg pushup x 20
Stretch
4/24/18 sq 1s
Mobility
Ssq box
65x5,5
115x5
155x5
185x3
225x5
255x3 belt
285x3 belt
Walking lunge
11
11
12
Ssq standing calf
155x15
155x15
155x15
Ghr
11
12
12
Run 5x
Ng pullup x 10 pushup x 21
Stretch
4/25/18
Walk 15 min
Chin x 10
Feet up pushup x 21
Fk 30
JJ x 20
Stretch
4/26/18 bench 1s
Mobility
Bench
45x15,12
95x5
115x5
145x5
185x3
215x5
245x3
275x3
295x1 joker
Db row
100x8
120x6
70x20
Inc cg bench 250 tm sst
165x5
195x5
215x5
Inverted pullup wg
10
10
10
Cg handle pushup x 30
Face pull px30
Ng pullup x 10/leg up x 10
Stretch