6/24/2020 log
Log press
55x10
75x5
105x5
125x3
150x5
150x5
Pullup ng
5
45x3
70x5
70x5
55x6
Db row
100x6
100x8
Side to side push-up
22
20
Hlr bent knee
16
15
Face pull
Gx20/handstand push-up 10
Gx20
Db side lateral rest pause
20x12,10,8
6/25/2020 couch to 5k week 1 day 2
6/26/2020 DL
Sumo deadlift
45x10
135x8
185x5
225x5
265x5
275x7
Bulgarian split squat
11
11
Donkey calf
45x15
45x16
Kneeling Ab pd
Gx20
Gx21
Gx21
Air hump back on bench
25x15
25x17
Neck harness
25x20
25x21
Plyo pull-up/barbell push-up feet on bench
5/15
5/15
6/27/2020
Couch to 5k week 1 day 3
Plus a few bonus runs/walks
Total 5 miles
6/28/2020
Inc bench
45x15
95x8
135x5
175x3
200x6
185x8
Pullup with 2 finger opposite hand
9
9
Cg bench ss face pull
200x8/gx15
200x9/gx20
Plyo clap pull-up
10
11
Ab wheel
16
Feet on step handle push-up
2 chain x 21
Wg pull-up
17
Feet on step handle push-up
2 ch x 25
1 arm chin-up with 2 finger opposite hand
5
Skip and shadow box tabata 5 min
Weighted vest walk 16 min 1.05 miles
Stretch
6/29/2020 couch to 5k week 2 day 1
1 2 min bonus run
1 1 min bonus run
Plus 10 minutes walk
6/30/2020 morning walk 2.15 miles
Lunch
Ssq box
5
65x5
115x5
155x3
185x6
190x6
Rdl
185x6
205x6
Step up
10
25x10
25x12
Donkey calf
70x12
70x12
Stair calf ss kB swing
20/35x20
20/35x20
Tabata run in place shadow box 5 min
7/1/2020 log
Log press
55x10
75x5
105x5
125x5
155x5
155x6
Pullup ng
5
45x3
75x5
75x5 drop to bodyweight x 12
Db row
105x8
105x8
Side to side push-up
22
Blake push-up
17+5
Hlr bent knee
17
16
Seated Face pull
Gx21
Gx21/handstand push-up 11
Db side lateral rest pause
20x14+12+10
7/3/2020 DL
Mobility
Sumo deadlift
45x10
135x5
185x5
225x5
275x6
285x6
Bulgarian split squat
10
10
BB shrug
225x8
235x8
Dip grip bent knee raise
15
15
Ab wheel
2 chain x 12
2 chain x 12
Hanging bent knee raise to side
5 per side
5 per side
Neck harness
20x20
20x20
7/4/2020 couch to 5k week 2 day 3
Walk 5 min
Run 90s/walk 2 mins x 6
Run 60s/walk 2 mins x 3
Run 30s/walk 90s x 3
3.75 miles
Run stairs x7
Power step up x 5
Walk 2 min
Run 2 min
Walk 2 min
Run 2 min
Wal 1 min
Run 1 min
Walk 2 min
Run 1 min
Walk 2 min
Run 1 min
Walk 2 min
Run 1 min
Walk 2 min
Hill sprint all out x 1
Walk 2 min
Hill sprint all out x 1
Walk
7.04 miles total in 1 hour 21 mins
7/5/2020 chest
Mobility
Incline bench
45x12
95x8
135x5
175x3
195x1
205x6
205x6
2 finger Opposite side pull-up
5
Bench
215x6
2 finger opposite side pull-up
5
Bench
215x7
Dips
55x6
55x6
Lying Db tri ext rest pause
50x8+6+5 (19)
Feet on stairs side to side push-up (chest wrecked)
14
Feet on stair cg push-up 22
Band tri Pd Db Rest pause
Gx30+25+25
Weighted vest walk some run
1.4 miles in 20 min
Weighted vest push-up feet on stairs x 5
Chin-up 2 finger opposite hand 5
Blake push-up x 10 drop 21 regular push-up
7/6/2020 legs
Ssq box
5
65x5
115x5
155x3
185x1
195x6
195x6
Rdl
205x6
215x6
Step up
35x10
35x10
Donkey calf
90x12
90x12
Stair calf ss kB swing
21/35x21
21/35x21
Tabata 7 min
Jump rope sim/punching combo
Softball roll plank 60s
Stretch
7/7/2020 couch to 5k week 3 day 1
Walk 5 min
Run 90s/walk 90s
Run 3 min/walk 3 min
Run 90s/walk 90s
Run 3 min/walk 90s
Stair run 10
Run 90s/walk 90s
Run 90s/walk 90s
Run 2 min/walk 2 min
Run 1 min
Walk rest
4.09 miles in 50 min
I have swimmers ear outer infection so last few days have been rough. Headaches and vertigo.
7/8/2020 light walk because I couldn’t be in bed anymore and yoga
7/8/2020 light back/biceps
Ng pull-up
5
25x5
35x5
45x5
Db row
70x8
70x10
Seated face pull
Px12,12,15
Bb curl
45x10
50x10
50x10
Bb shrug
50x10
50x12
Bpa x 20,20,20
Walk 15 min
7/11/2020 walk 30min
Mow lawn
7/12/2020 upper A
Inc bench
45x12
95x8
135x5
175x3
195x1
200x6
185x7
Sternum pull-up
10
8
7
Feet elevated side to side handle push-up / facepull
10 per arm / p x 20
8 per arm/px20
7 per arm + 2 regular / px20
Alt Db curl
20x12
20x12
Side laterals rest pause
20x10+10+8
7/13/2020 sq
Walk 5 min
Ssq box
10
65x5
115x5
155x5
165x5
175x5
Ssq calf
155x12
155x12
Ghr
10
10
10
Walking lunge
12
12
Ab wheel
15
15
1 leg calf on stairs
12
12
kB 1 arm swing
35x10
35x10
Plank forearms 60sec
7/14/2020 couch to 5k week 3 day 2
Walk 5 min
Run 90 sec/walk 90 sec
Run 3 min/walk 3 min
2 rounds
Stair run x 7
Walk 15 min
7/15/2020 back
Mobility
Ng pull-up
8
35x5
45x5
55x5
60x5
Db row
90x8
100x8
100x8
2 finger opposite hand pull-up
7
7
Bb curl
85X7
90x6
90x8
1 arm Db hammer curl
30x10
30x10
Chin up 15
7/16/2020
Couch to 5k week 3 day 3
Walk 5 min
Run 90s/walk 90s
Run 3 min/walk 3 min x 2 round
Walk 7 min
Rest 10 minutes
Shoulders
Log press
155x5
155x5
Handstand push-up ss face pull
10/gx15
9/gx15
10/gx15
Db side lateral rest pause
20x12+12+12
Db rear delt rest pause
20x10+10+10
7/17/2020 deadlift
Mobility
Sumo deadlift
45x10
135x5
185x5
225x5
275x5
295x5
Bb shrug
225x8
235x8
Hlr bent knee
12
12
12
Kneeling Ab Pd
20
20
7/18/2020 couch to 5k week 4 day 1
Walk 5 min
Run 3 min
Walk 90s
Run 5 min
Walk 3 min
Repeat
Walk 12 min