6/15/16 dl 3 405tm
Bike 6 min
Mobility
Seated calf
45x12
90x12
135x12
140x12
DL
45x12
135x5
165x5
205x5
240x3
285x3
325x3
365x3
405x1
405x1
280x3 def dl
Bb rollout
80x10
80x10
80x10
Standing bb twist
Bar x 10
+10 x 10
45 degree hyper weight behind head
25x10
25x10
Stretch
6/16/16 log 207tm 3s
Mobility
Log clean 1st
55x10
107x5
127x5
147x3
167x3
187x6
Db row
100x8
105x8
110x8
Cg inc 250tm 5s progression
175x5
200x5
225x5
Bb shrug
225x10
275x10
275x10
Bb curl as band pd
70x8/g x 15
80x8/gx20
90x10/g x 21
Gripper
200x5
200x5
*first day in the shed and outside training in a long time. It was fun. How far I have fallen on the log press…got to start somewhere. I got bored on oh bb pressing.
6/17/16 squat 305 3s
Bike 6 min
Mobility
Squat
10
45x5
135x5,5
185x3
215x3
245x3
275x6 belt
Stepup Dbs
40x10
40x10
40x10
Leg ext
130x12
130x12
130x12
Standing calf
180x12
190x12
Hlr
10
10
11
Lying ham
110x10
120x10
Stair master 5 min 360step
Stretch
*happy with the effort.
6/18/16 arms
Elliptical 10 min
Wg paused bench
45x20
95x8
135x6
185x10
185x10
Bb curl
75x8
85x8
95x8
Dips
45x16
Tri pd
77x12
82x12
82x12
Bb preacher curl
70x10
80x10
Lying db tri ext ss db hammer
40x10/40x10
45x11/45x10
Trx fallout
15
20
Stretch
6/20/16 dl 1s 405tm
Bike 6 min
Mobility
Dl
45x12
135x6
205x5
255x3
305x5
345x3
385x6 pr
sldl standing on 45
245x8
Bb row
145x10
165x10
pullup wg
25x8
25x8
Db row
100x12
Stair master 10 min 705 step
Ab pd
66x20
71x20
Stretch
6/21/16 bench 1s
Bike 6 min
Mobility
Bench
45x20
95x8
135x6
165x5
200x3
230x5
260x3
290x5
Cg paused
185x10
190x10
Inc
165x10
165x10
Seated calf
135x12
135x12
135x12
Handle ng pullup 15
Oblique crunch 20/20
Elliptical 5:30 1 mile
Stretch
6/22/16 cardio
24 minutes
5 walk
15 minutes (sprint 10s walk 50s)
Walk 4
Hiking later
6/23/16 log 1s
Mobility
Log
55x12
77x5
107x5
127x3
152x5
172x3
197x8 pr
Axle strict
130x10
135x10
Db side lateral
30x10
30x10
Farmers walk shrug
115s x 12
135s x 12
Face pull
Gx20
Gx20
Gx20
Gripper
200x6
200x7
Walk 22 min
Stretch
6/24/16 sq 1s
Bike 6 min
Mobility
Squat
10
45x5
135x5
155x5
195x3
230x5
260x3 belt
290x6 pr
High bar
155x10
155x10
155x10
Stepup 20
Ghr
10
10
10
10
10
Hlr
10
10
10
10
Bosu ball plank feet on
50s
1 leg standing calf nonstop
12
12
Stair master 5 min
50s med 20s fast
Sterch
6/25/16 clean/arms
Walk 5 min
Mobility
Power clean
45x5
95x5
135x5
155x3
170x3
Cg inc
135x5
185x5
215x3
240x5
Bb curl
95x6
105x6
110x6
Dips
50x18 pr
Seated db curl
35x10
35x10
Rope tri pd
66x12
71x12
71x10
Db hammer
40x12
45x12
Stretch
7/2/16 oh 210tm 5s
Elliptical 6 min
Mobility
Strict press
45x15
75x5 pullup 10
105x5
125x3
140x5/25x5
160x5/35x5
180x7/45x6
Btn 105x10
Pullups
10 ng
10 ng
10 ng
Db seated press
55x10
55x10
55x10
Face pull rope
60x10
60x10
60x10
Tri pd
60x10
71x10
71x10
Bb preacher curl
60x10
60x12
Elliptical 5:30 1 mile
*not my strongest, but I felt better after. First day after a week off.
Stretch
7/4/16 DL 5s 415tm
Bike 5 min
Mobility
Dl
45x15
135x7
185x5
225x3
275x5
315x5
355x7
205x10
Box squat
135x10
135x10
135x10
135x10
135x10
Hlr
10 bent knee to side (5 each)
10 str8
10 bent knee to side
10 str8
10 bent knee to side
Seated calf
135x12
135x12
135x12
Plate pinch
25s x 45s
25s x 45s
Stretch
7/5/16 chest/forearm
Elliptical 7 min
Mobility
Bench
45x15
135x12,10
185x6
225x3
250x1
270x6,6
275x5
Inc bb
205x6
215x6
Dip
70x6
75x6
Btb wrist
135x10
145x10
155x10
Db wrist
30x8 ss plate pinch 50x45s
Elliptical 7 min
Stretch
7/6-16. Back
Elliptical 7 min
Mobility
Pullup
12
25x6
35x3
45x1
50x6
50x6
50x5
Bb row
185x6
195x6
Lat pd
143x6
153x6
165x6
Db row
100x15
Bb curl
105x6
105x6
110x6
Db hammer curl
50x6
55x6
Stair master
7 min 520 step
Stretch
7/7/16 del
Bike 7 min
Strict press
45x20
95x10,10
115x6
135x3
155x1
175x6
175x6
Cg bench Flat back
185x6
195x6
Db side lateral
35x8
35x8
Bb lying tricep ext
95x6
100x6
1 arm rear delt
45x8
45x8
Tri pd
88x8
99x8
Stretch
7/8/16 legs
Bike 5 min
Mobility
Seated calf
90x12
90x10
115x6
140x3
165x8
165x8
170x8
Squat
45x5
135x8
185x5
225x3
245x1
275x6
275x6
275x5
Sldl
135x6
185x6
205x6
Db stepup
30s x 10
30s x 10
Stretch
7/11/16 oh 205tm. 5s
BBB challenge day 1 week 1
Bike 5 min
Mobility
Strict press
45x20
95x5
115x5
135x5
155x5
175x5
Pullups/bench
10/165x10
10/165x10
10 ng/165x10
10 ng/ 165x10
10 wg/165x10
Bb preacher
60x10
60x10
60x10
Tri pd
77x10
77x10
82x10
Face pull rope
55x12
55x12
55x12
Elliptical 10 min
Stretch
7/13/16 dl 5s
Bike 6 min
Mobility
Dl
45x12
135x6
185x5
225x3
275x5
315x5
355x8
Bb shrug straps
275x10
295x10
315x10
Ab kneeling pd
99x10
99x10
104x10
Standing calf
180x10
180x10
190x10
45 hyper
10x10
10x10
10x10
Stretch
7/15/16 bench 5s
Elliptical 6 min
Mobility
Bench/bpa x 15 between sets
45x20
95x8
135x5
155x5
185x3
205x5
235x5
265x9
Inc cg sst 255
135x10
155x10
180x10
Seated cable row
143x10
143x10
148x10
Lat pd
143x10
143x10
143x10
Lying Db ext / alt Db curl
40x12/35x10
40x12/35x10
40x12/35x10
*good one. I am mostly using sets of 10 for assistance and once it gets easy up the weight.
7/16/16 squat 5s
Bike 6 min
Mobility
Lying ham
60x10
100x10
100x10
105x10
Squat
45x5
135x5
185x3
205x5
235x5
270x8 (belt)
Sldl sst
155x10
180x10
210x10
Hlr
10
10
10
Walking lunge / trx ab
15/15
16/16
Seated calf
105x12
130x12
140x12+30s stretch
Windshield wiper
5
5
stretch
*good one. Now that I refocused myself on 5/3/1 and going after the final set I am feeling good.