5/29/2020 Deadlift
Deadlift
135x8
185x5
225x1
245x5
275x5
315x3 belt
335x3 belt
355x3 belt
Bulgarian split squat
10
10
Log press
55x12
105x8
125x8
Weighted chin up
5
35x6
40x6
Hlr Bent knee
14
15
Weighted vest walk 1 mile 15 mind
5/30/2020 couch to 5k week 6 day 3
Walk 5 min
Run 22 mins
Walk 7 min
5/3/1/2020 arms race
Hiking
Bb curl
95x6
100x6
100x7
Cg bench
185x6
190x6
195x7
Db hammer curl
40x8
45x8
Lying Db tri ext
45x12
45x12
Chin up
7
45x6
45x7
Handle side to side push-up
16
16+1
6/1/2020
Morning
Walk 15 minutes
5 min tabata
Lunch time
Mobility
kB swing 1 arm
35x10
35x10
35x10
Ssq box
10
65x8
115x5
155x3
205x5
205x5
205x6
Walking lunge as push-up
2 ch x12/2 ch x 21
2 ch x 12/2 ch x 21
2 ch x14/2 ch x 21 feet On step
Ghr
2 ch x 10
2 ch x 11
2 ch x 12
Ab wheel / 1 arm 2 finger chin up (2 fingers on unused hand holding bar)
2 ch x 12/2 ch x 3
2 ch x 12/ 2 ch x 3
2 ch x 14+2 to side/ 2 ch x 5
Dragon flag/stair calf
10/25
10/25
11/25
1.04 mile walk 14 min 90 sec of running
Stretch
6/2/2020 couch to 5k week 7 day 1
Walk 5 min
Run 3 miles in 25:44
Walk 10 min
Program called for 2.5 mile or 25 min run
Did a little extra
First minute in I had some self doubt. Everything from my butt to calves was sore. But I just focused on breathing and taking my mind elsewhere.
6/3/2020 upper
Mobility
Inc bench
45x12
95x8
135x5
185x5
195x5
195x7
Ng pull-up/log press strict
5
50x5/105x8
65x5/115x8
80x4 drop bw x 10 v/125x8
1 arm 2 finger chin up
2 ch x 5
V pull-up doh 10,10
Dips
5
50x10
50x10
Face pull gx20, 20, 20
Weighted vest walk 2.10 miles in 33 min
Side to side push-up 20 +5
6/4/2020 couch to 5k w 7 day 2
Walk 5 min
Run 3 miles in 25:58
Walk 10 min
Stretch
6/5/2020 Deadlift
Deadlift
45x12
135x5
225x5
275x3
315x3
345x3
375x3
Bulgarian split squat
10
11
Bb row
135x8
185x6
Hlr straight leg
10
12
Weighted vest bb plank
35sec
50 sec
Kneeling Ab Pd
Gx20
Gx20
Gx20
Sandbag carry
150x150ft
2 finger overhand pull-up
5
Wg pullup 12
Side to side pushup feet on step 22
6/6/2020 couch to 5k week 7 day 3
Walk 5 min
Run 2 miles
7 mins of run 1 min walk 1 min
(3 miles in 27 mins)
Total of 5.15 miles in 55 minute
6/7/2020
Bb curl
95x7
100x6
105x6
Cg bench
135x3x3. Speed
190x6
195x6
200x8
Chin up
8
50x6
50x7
1 arm oh tri Db ext
45x8
45x8
Db hammer curl
45x8
45x10
2 finger pull-up
2 ch x 5
2 ch x 5
Side to side push-up
2 ch x 22
2 ch x 10
Blake push-up (my 6 year old son on my back)
14
6/8/2020. DE LOWER
Mobility
Ssq box
8
65x8
115x5
155x7x3
Speed DL each rep switch between sumo and conventional
225x8x1
Step up weighted vest
10
12
Weighted vest Db farmers walk
45sx150ft
45sx 150ft + 10 second hold
Dip grip bent knee raise
12+10 second hold
14+10 second hold
14+10 second hold
Ab wheel
2 chains x 15
2 chains x 15
Hanging oblique leg raise
5 per side
7 per side
8 per side
2 sprints 150ft
6/9/2020 couch to 5k week 8 day 1
Walk 5 min
Run 3.22 miles in 27:36
Walk 10 mins
6/10/2020 ME bench
Mobility
Inc bench
45x15
95x8
135x5
185x5
205x3
225x2
200x6
185x7
Ng pull-up
5
45x5
90x2
65x6
55x7
Dips
55x10
55x11
1 arm ng pull-up holding band x3
2 finger ng pull-up
7
7
7
6
Handstand push-up feet on wall
11
12
Handle Blake push-up 15
Handle Isabella push-up 12
Plate side lateral
10x20
10x20
5 min punching skipping jumping jacks tabata
Dead hang sternum pull-up 5
6/12/2020 DL
mobility
Deadlift
45x10
135x5
225x5
275x3
315x1
345x1
325x6
Strained my lower back
6/13/2020 Hike
6/14/2020 half marathon hike 13.1 miles
6/15/2020 upper
Mobility
Incline bench
45x12
95x8
135x5
165x3
195x1
205x4
185x6
170x8
V pull-up
16
12
10
Cg handle push-up 30 seconds rest between sets
2 ch x 26,16,10,10
Chin up 2 finger opposite hand
7
7
5
Db side lateral ss Db overhead press
15x12/12
15x12/12
15x12/12
5x1 min shadow box rounds
Stretch
6/16/2020 SSQ
Mobility
Ssq box
10
65x5
85x5
115x5
145x5
175x5
Walking lunge
2 ch x 12
2 ch x 14
2 ch x 15
Ghr
2 ch x 10
2 ch x 11
2 ch x 12
Forearm plank 60s
Shoulder tap plank 60s
Foot lift plank 60s
kB swing
35x10
35x10
35x10
Glute bridge
12
14
15
6/17/2020 hiking in mountains
6/18/2020 log
Mobility
Log press
55x10
75x8
105x5
125x5
145x6
135x8
Pullup
45x3 warmup
65x5
70x5
50x7
Db row
80x10
90x10
Side to side push-up
20
20
Hlr bent knee
15
15
Plate side lateral rest pause
10x15,15,15
Face pull Rest pause
Px15,20
6/19/2020 dL
Sumo deadlift
45x10
135x5
185x5
225x5
245x5
255x5
1 leg Bulgarian split squat
10
10
Donkey calf
20
21
Kneeling Ab Pd
Gx20
Gx21
kB swing 1 arm
35x10
35x11
35x11
Shadow box/skip tabata 5 min
6/20/2020 cardio
Walk 5 min
Run 10 mins 1.30 miles
Walk 2 min/run hard 1 min x 5 rounds
Walk 2 min/sprint 30 sec x 2 rounds
Walk more
4.55 miles in 51 minutes total
Stretch
6/21/2020
Inc bench
45x15
95x8
165x3
195x1
210x3
195x6
175x8
Chin up with 2 finger opposite hand
7
8
Cg bench ssface pull
135x3/gx15
185x8/gx15
185x8/g x 15
catch and release pull-up
10
10+2 v up
Ab wheel
15
15
Pushups with children on back
Blake x 17
Isabella x 17
Wg pull-up
16
Skip and shadow box tabata 5 min
6/22/2020 couch to 5k week 1 day 1
Reboot but faster
6/23.2020
Morning cardio walk/run/ stairs/air squats/step up
Lunch time
Ssq box
10
65x8
115x5
155x5
180x6
185x6
Walking lunge
15
16
Ghr
12
15
Donkey calf
12
15
Standing calf
15
15
kB swing
35x20
35x21