7/19/2020 chest/tris
Inc bench
195x6
200x4
Bench
205x6
210x6
Sternum pull-up
10
10
Dips
55x6
60x6
1 arm oh Db tri ext
40x8
40x8
Cg handle push-up pause at bottom/face pull
15/gx15
17/gx17
Band tri Pd
Gx25
Gx25
Weighted vest walk 2.18 miles 35 mins
Stretch
7/20/2020 legs
Mobility
Ssq box
8
65x8
115x5
155x3
175x1
200x6
200x5
Step up
45x8
45x8
Ghr
12
12
Donkey calf
45x12
45x15
Ab wheel
15
16
1 leg stair calf
15
15
Dragon flag
12
12
Tabata JJ shadow box 5 min
7/21/2020 couch to 5k week 4 day 2
Walk 5 min
Run 3 min
Walk 90s
Run 5 min
Walk 3 min
Repeat
Walk 5 min
7/22/2020
Pullup
5
25x5
45x5
55x5
65x5
55x6
Log press
55x5
105x5
125x8
130x8
Db row
110x8
100x10
Handstand push-up 11 Rest 30 sec
Feet on couch push-up 25 rest 30 sec
Diamond push-up 25
Db side lateral rest pause
20x14+12+11
Alt Db curl
20x20
20x18
20x17
7/23/2020 couch to 5k week 4 day 3
Walk 5 min
Run 3 min
Walk 1.5min
Run 5 min
Walk 2.5min
Repeat
Walk 10 min
7/24/2020
Mobility
Sumo deadlift
45x10
135x5
185x5
235x5
285x5
305x5
Bb shrug
235x8
245x8
Hlr bent knee
14
12
12
Bulgarian split squat
8
8
Plank holding bb feet on bench
60sec
65sec
Reverse crunch leg raise
12
14
Weighted vest walk
24 min 1.5miles
7/25/2020 couch to 5k week week 5 day 1
Walk 5 min
Run 5 min
Walk 3 min
Run 5 min
Walk 3 min
Run 5 min
Walk 5 min
Bonus run 30sec
Walk 5 min
7/26/2020 bench
Mobility
Incline bench
205x4
190x6
Opposite 2 finger opposite hand pull-up
7
8
Cg bench
205x6
185x8
Bb curl
75x10
80x10
Side to side push-up handle16
Facepull px20
Side to side push-up handle 16+1
Facepull px21
Walk 11 min
Stretch
7/27/2020 legs
Mobility
Weighted vest step up
10
10
Weighted vest Stair calf
20
20
Weighted vest walk 12 min
Dragon flag
12
12
Stretch
7/28/2020 couch to 5k week 5 day 2
Walk 5 min
Run 8 min
Walk 5 min
Run 8 min
Walk 5 min
Stair walk 7
Walk 20 minutes
Stretch
7/29/2020
5
25x5
45x5
70x5
60x7
Log press
55x5
105x5
130x8
130x8
Db row
115x7
105x10
Pike push-up handle 15
Feet on steps handle push-up 25
Handle touching ch push-up 21
Db side lateral rest pause
20x15+12+12
Alt Db curl
20x21
20x20
20x20
7/30/2020 couch to 5k week 5 day 3
Walk 5 min
Run 20 min
Walk 5 min
Walk 7 min
7/31/2020 deadlift
Mobility
Sumo deadlift
45x10
135x8
185x5
225x5
275x5
295x6
Bulgarian split squat
10
10
Walking lunge
12
12
Hlr bent knee
15
15
Ab wheel
15
15
1 arm kB swing
35x15
35x15
Facepull
Gx15
Gx15
Weighted vest stair calf
21
22
Weighted vest walk 1.02 miles 15 minutes
Weighted vest cliffhanger 30sec
8/2/2020 bench
Incline bench
205x5
190x6
Opposite 2 finger opposite hand pull-up
8
8
Cg bench
205x7
185x9
Bb curl
80x10
80x10
Side to side push-up handle 18
Facepull px21
Side to side push-up handle 18+1
Facepull px21
Band tri Pd
Gx30
Gx25
Walk 20 min
[/quote]
8/3/2020 couch to 5k week 6 day 1
Walk 5 min
Run 5 min
Walk 3 min
Run 8 min
Walk 3 min
Run 5 min
Walk 5 min
Stretch
8/5/2020
5
25x5
50x5
75x5
60x7
Log press
55x5
105x5
135x8
135x7
Inverted row
12
12
Feet on steps handle push-up 20,20,21
Db side lateral rest pause
20x15+12+12
Alt Db curl
20x22
20x21
20x20
8/7/2020 deadlift
Mobility
Sumo deadlift
75x8
135x5
185x5
225x3
275x5
315x3
Deadlift
225x9
Bulgarian split squat
10
10
Hlr bent knee
12
12
12
Step up weighted vest
10
10
1 leg calf weight vest
12
12
12
Weighted vest walk 15 min
Chin up 7
Foam roller push-up 21
Tabat ma run in place shadow box 4 min
8/9/2020 bench
cline bench
205x5
185x7
165x9
Opposite 2 finger opposite hand pull-up
8
8
Cg bench
185x10
185x8
Bb curl
85x10
85x8
65x12
Facepull
px21
Px22
Px22
Cg handle push-up
20
22
Band tri Pd
Gx31
Gx22
8/12/2020
Ng pull-up
5
25x5
50x5
75x5
65x6
Seated milt press
95x10
105x10
110x10
Inverted row
12
12
Feet on steps handle push-up 21,21,22
Db hammer curl
40x10
40x10
40x10
8/14/2020
Sumo deadlift
135x8
185x5
Bulgarian split squat
10
10
10
Walking lunge
12
12
Db farmers walk
40s x 1 lap around pool
40s x 1 lap around pool
40s x 1 lap around pool
Squat to bench
10
10
10
Stair calf
20
21
21
1 leg stair calf
20
20
Walk 10 min
8/15/2020 upper
Incline bench
205x5
185x7
155x9
Side to side pull-up
8
Pullup oppositions Hand 2 finger
9
8
Db hammer curl
40x8
40x8
40x8
Facepull
Px20
Px20
Px20
Dips
12
12
14
8/17/2020
Bodyweight squat
5x10
1 arm kB swing
35x12,12,12
Lunge
3x10
Donkey calf
3x15
Walk 25 min