9/26/2020 hiking 4.6 miles
9/27/2020 upper
Incline bench
45x15
95x8
135x5
185x5
220x4
205x6
185x8
Sternum pull-up
5
35x6
25x8
Bw x 12
Bench/bpa
185x10/m x 21
185x9/Mx 21
Db row
100x11
100x11
Feet on bench side to side push-up
2chain x 12
2 ch x 14
Bb curl
90x8
90x8
85x10
Pullup 15
9/28/2020
Ssq box squat
65x5
115x5
155x5
190x5
210x5 loose belt
190x
Weighted vest step up
40+ 1 chain x 12
40+ 1 ch x 12
40+1 ch x 12
Glute plate hump raise
70x12
70x12
70x12
Ab wheel
2 ch x 19
2 ch x 18
2 ch x 17
Donkey calf
90x12
95x12
95x12
Db swing 1 arm
40x10
40x10
Cliffhanger
1 ch x 61 sec
9/30/2020 log
Log press
55x10
75x8
105x5
135x5
155x6
140x8
120x10
Pullup ng
5
60x7
50x8
40x10
Dips
5
75x6
55x10
Side to side pullup
14+1 regular
14
Alt Db pinwheel curl
40x11
40x11
40x1q
Pike push-up/ seated facepull
25/gx22
Feet on bench bb push-up/seated facepull
30/gx22
Gorilla pull-up 5
10/2/2020 deadlift
dL
55x8
135x5
205x5
275x3
315x2
335x5
375x2
Bulgarian split squat
14
12
Ghr
2 ch x 14
2 ch x 14
2ch x 14
Hanging bent knee raise
11
11
11
11
11
1 leg calf weighted vest
20
20
18
BTB static bb hold
225x30sec
Glute bridge restpause 90x12/7
10/4/2020 incline
Incline bench
45x15
95x8
135x5
185x5
225x1
185x10
190x7
Bench/bpa
195x8/bpa x 22
200x8/bpa x 22
Dips
90x6
90x6
Bw x 15
Feet on bench handle push-up
2chain x 21
2 ch x 21
Bb curl
95x7
100x6
100x6
Alt Db curl
40x6
40x8
Band tri pd
Gx50
Weighted vest walk
15 min 1.1 miles
Stretch
10/5/2020 Ssq
Ssq box squat
65x5
115x3,3
160x5
185x5
210x5
Step up weighted vest
40+2 ch x 10,10,10
Glute bridge raise
90x12,12,12
Ab wheel
2 chain x 12,12,12, 12,12
Donkey calf
90x12,12,12
10/6/2020 weighted vest walk 27 min 1.62 miles
10/7/2020 log
55x10
75x8
105x5
125x5
145x8
125x10
Pullup ng
5
65x6
50x8
Bw x 16
Cg bench
135x5
185x5
205x5
225x5
Db row
100x8
100x9
Handstand push-up 12
Gorilla pull-up 5
Blake push-up 25
Gorilla push-up 5
Handle push-up cg 35
Wg pullup 10
Plate side lateral 20x20,16,14 10 rest pause
10/11/2020 bench
Mobility
Bench
45x15
95x8
135x8
155x5
175x5
195x10
200x10
Inc bench
155x8
175x8
180x7
Pullup 2 finger opposite hand
8
8
Chest support row
95x10
115x10
115x10
115x11
Seated band row
Gx12
Gx12
Gx12
Gx12
Bb curl
75x10
80x10
80x10
80x10
Push-up grease the groove
50 easy
Run 5 min
Walk 7 min
Chin up gtg
20 easy
10/12/2020 legs/delts
Mobility
Ssq box
10
65x5
115x5
155x8
155x8
155x8
Seated bb milt
95x12
100x12
100x12
100x12
RDL
135x10
155x10
175x10
Lying Db tri ext (30 sec rest between sets)
40x12,12,12,12
Donkey calf (30 sec rest)
90x12,12,12,12
Db side lateral (30 sec rest)
20x12,12,12
Greatest the groove
Pullup 12
Cg push-up 40
10/15/2020 back/chest/bis
Pullup ng
8
25x8
25x8
25x8
25x8
Inc Db bench
70x12
70x12
70x12
Db row
70x15
70x15
70x16
Dips
12
2 ch x 12
2ch x 12
Hammer bat curl
70x12
70x12
70x12
70x12
Side to side handle push-up
16
16
16+1
Couch to 5k week 2 day 3
Stretch
10/16/2020 shoulders/legs
Log press
55x10
105x10
110x10
110x10
110x10
Deadlift
135x6
225x5
275x5
315x5
Ghr
2ch x 12
2ch x 12
2xh x 12
Band tri Pd 10 sec rest
Gx 25,25,25
Dip bar Bent knee raise
15
15
15
1 leg calf raise
15,15,15
10/19/2020 upper A
Mobility
Inc bench
205x5
185x6
175x9
Tbar row
195x8
195x8
195x8
Bench
225x6
205x8
Chin up
45x7
45x8
Db tri ext rest pause
50x12+8
Bb curl
95x8
95x8
Push-up 60
Chin up 16
10/21/2020 DL
Deadlift
45x10
135x7
185x5
225x5
275x3
325x5 belt
SLDL
225x6
225x6
Step up weighted vest
10
10
Glute air hump
90x10
90x10
Hanging bent knee raise
10
11
Stair calf rest pause
25-20-15
10/22/2020 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 3 min
Walk 5 min
10/23/2020 Log press 3S
Mobility
Log press
55x12
75x5
105x5
125x3
135x3
150x7
Pullup ng
5
45x5
55x5
65x6
1 arm Db standing press
50x8
50x9
Inverted row
15
15
Lying Db tri ext
50x12
50x12
Db hammer curl
50x8
50x8
Chin-ups 12
Handle push-up 55
10/24/2020 couch to 5k week week 3 day 2
Walk 5 min
Run 90s/walk 90s
Run 3 min/walk 3 min
Run 90s/walk 90s
Run 3 min
Run 7 stairs
4 jump up
Run 60s
Walk 5 min
2 bonus runs
10/25/2020
Hiking 3.2 mile
Bench
45x15
95x5
135x5
155x5
175x5
195x12
Bench BBB/facepull
135x10/gx12
140x10/gx12
140x10/gx12
140x10/gx12
140x10/gx12
Db row
70x10
70x10
70x10
70x10
70x12
Chin up/push-up no rest
10/30
10/30
10/30
Alt db curl ss standing Elbows out ext
20x20/20x15
20x20/20x15
10/27/2020 back/biceps
Pullup ng
8
5
45x6
45x6
50x7
Tbar row
B+170x6
B+180x8
Inverted pull-up
10
2 ch x 12
2 ch x 12
Db row
90x8
90x10
Bb curl
95x7
100x6
100x6
Db hammer curl
50x6
50x7
Bb curl rest pause
50x15/10/10
Atlas stone push-up 40
Side to side pullup 10
10/29/2020 shoulders
Seated bb milt press
45x15
65x12
85x6
105x5
125x6
135x6
135x7
Standing facepull
Gx20
Gx20
Gx20
Gx20
Gx20
Dips
10
45x8
55x8
Bpa
M x 20
M x 20
M x 20
Db side lateral rest pause
20x15,14,14
Chin up
10