4/27/18 DL 1s
Mobility
DL
45x10
135x5,5
185x5
225x3
275x1
300x5
340x3 belt
380x3 belt
410x1 belt
Def DL stand on 45
295x2
295x2
295x3
Weighted ng pullup
5
35x8
25x10
25x9
Db row
120x6
100x10
100x10
Pushup x 21 rev crunch x 12
Stretch
4/29/18 sq
Mobility
Power clean
45x5
65x5
95x5
Sq
95x5
135x5
185x2
235x1
275x6 belt wraps
250x8 belt wraps
225x10 belt wraps
Tbar row
B+160x8
B+160X8
B+160x10
Dips
50x8
50x10
Donkey calf
90x12
100x12
Stretch
4/30/18
Walk 30 min
5 run
5/1/18 bench
Mobility
Bench
45x12
45x10
95x8
135x6
185x4
230x2
260x6
235x8
210x10
Ng pullup
35x6
25x8
15x10
Bb curl
75x10
80x10.
Walking lunge
10
12
Cg pushup x 21
Stretch
5/2/18
Walk 15 min a.m.
Walk 26 min p.m.
5/3/18 DL Oh
Mobility
DL
45x7
135x5,5
205x3
275x1
315x6 belt
315x6 belt
Log press
55x5
105x5
125x5
150x5
167x5
Ab wheel
15
15
Stretch
5/4/18 walk 20 min
5/5/18 hiking
5/6/18 oh 190tm
Mobility
Chin x 10
Oh strict press
45x12
45x5
65x5
85x5
110x5
130x5
145x9
110x10
Ng pullup
25x5
35x5
45x7
25x8
Cg bench ss db hammer
135x10 ss 30 x 10
165x10 ss 30x10
190x10 ss 30x10
Face pull ss band tri pd
Px20 ss px25
Px20 ss px25
Px21 ss px25
Chin x 10 ng pushup x 22
Stretch
5/7/18 Sq 5s
Mobility
Hang clean
45x5
65x5
95x5
Squat
45x5
95x5
135x5
165x3
200x5
200x5
200x6
Sldl from floor
200x6
200x6
205x6
Db Step Up
30s x6
Donkey calf
90x10
115x10
Ssq calf
245x8
245x8
Sled bw grass
+45x6x50 ft
Stretch
5/8/18 Gun Show
Mobility
Bb curl
45x12,10
65x6
85x3
95x1
105x6
105x6
105x6
Db hammer curl
50x6
50x6
Cg bench
185x6
195x6
205x6
Tri bar lying ext
90x6
95x6
Btb bb wrist
135x8
140x8
Db wrist
50x8
50x8
Gripper 200x6
5/9/18 bench 5s
Mobility
Walk 5 min
Bench
45x15
95x5
95x5
135x5
165x5
190x5
220x5
250x6
Tbar row
B+90x10
B+100x10
B+110x10
B+120x10
B+120x10
BBB bench/db shrug
155x10 cg/50x12
155x10 cg/50x12
155x10 mg/ 50x12
155x10 wg/ 50x12
155x12 wg/ 50x12
Bb curl ss tri pd
65x10/px20
65x10/px21
Chin x 10/pushup x 22
Stretch
5/10/18
Walk 15 min
Ng pullup x 10 pushup x 22
Stretch
5/11/18 DL 5s
Mobility
DL
65x5
135x5
135x5
165x5
205x5
235x3
265x5
305x5
350x6
BBB DL
200x10
200x10
200x10
200x10
200x10
Ab wheel
11
11
1 ch x 10
1 ch x 10
1 ch x 10
Sled fw grass
+45x6x90 ft
Run backyard
5x100 ft
Walk 5 min
5/12/18 cardio
Chin x 11 ng pushup x 22
Stair Sprint x 10
Stair hiit 4 mins
Stretch
5/13/18 oh 3s
Mobility
Chin x 5
Strict press
45x10
65x10
85x5
105x5
120x3
135x3
155x7
Log strict press
105x10
105x10
105x10
105x10
105x10
Pullup
10
10
10 ng
10 ng
10 chin
Seated db clean
10x12
10x12
10x12
Cg db pushup
32
Db hammer curl
10x100 reps in 2:50
Stretch
5/14/18 ME sq
Mobility
Sq Olympic shoe
10
45x5
95x5
125x5
155x3
185x3
215x3
250x3
280x1 belt wraps
320x1
350x1
Gm
135x5
140x5
145x5
Ghr
10
10
10
Straight leg sit up
10
10x10
10x10
Stretch
5/15/18
Mow the lawn
15 minute walk with 5x30sec runs
Stretch
5/16/18 bench
Mobility
Bench
45x15
95x5
135x5
175x5
205x3
235x3
235x5
235x5
235x5
235x5
235x5 3 sec pause
Ng pullup
5
25x5
25x5
25x5
25x5
25x5
Inc cg
135x12
135x12
135x12
Inverted row
10
12
Db lying ext ss bb curl
50x12/65x12
50x12/65x12
50x12/65x12
Chin x 11/pushup x 22
Stretch
5/17/18
Stair run x 20
shadow box 4min tabata
Walk 20 min
5/18/18 DL
Mobility
DL
45x12
135x5
135x5
205x5
245x5
285x3
325x3
370x5 belt
Ssq box
155x5
175x5
195x5
Plate swing
25x20
25x20
25x20
25x20
25x20
Ab wheel
12
12
12
12
12
Neck harness
10x25
10x25
Db shrug 2 sec hold
50x20
50x20
Chin x 11 cg pushup x 22 side crunch x 20
Stretch
5/19/18 cardio
Walk 40 min
Sporadic runs x 7
Stair run x 10
Mobility
Stretch
5/20/18 log
Mobility
Log
55x15/bpa x 15
75x8/dis x 10
95x5/pullup ng
105x5/pullup ng 35x5
125x5/pullup 45x5
145x3/pullup 55x6
162x8/pullup 65x4 joker
182x3 joker
Cg bench
185x5/bpa x 25
205x5/bpa x 25
225x5/bpa x 25
225+chain x 5
Wheelbarrow shrug
115x100
Neck flexion
25x25
25x25
Db curl
10s x 101 switch between hammer and normal every 10 reps
Cg pushup x 23/chin x 12
Mow lawn
5/21/18 Sq 1s
Mobility
Hang clean
45x5
65x5
85x5
Ssq box 65x6
Ssq box 115x5
Ab Rollouts x11
Ssq box 135x5
Ab Rollouts x11
Ssq box155x5
Ab Rollouts x11
Ssq box 180x5
Ng pushup x 11
Ssq box 205x5
Db row 50x15
Ssq box 225x5 belt
Ng pushups x15
Squat 180x5
Db row 50x15
Ssq box 180x5
Ng pushups x15
Ssq box 180x5
Db row 50x15
An wheel x 11
Chin x 12
Stretch
*back wasn’t feeling barbell squats today. Ssq felt better.
5/22/18 cardio
Walk 30 min
1 min jog
5 hill Sprint
Stretch