8/10/21 walk 5 min
Run 15 minute
Walk 10 minute
8/11/21 incline 3s
Incline bench
45x12
95x8
135x5
155x3
175x3
195x5
215x1 joker
Cg bench
185x8
190x8
Db row
100x8
105x8
105x8
Chin up 1 arm towel opposite hand
5
5
Db hammer curl
30x12
30x12
30x12
Pike handle push-up as Db rear delt fly
20/15x15
20/15x15
8/12/21 run
Walk 5 min
Run 20 min
Walk 10 min
8/13/21 deadlifts 3
Mobility
Deadlift
45x10
135x5
185x5
225x5
265x3
300x3
340x3
375x1 joker
Weighted vest step up
40x12
40x12
40x12
Ghr
12
2 ch x 12
2 ch x 12
Hlr bent knee
12
12
12
12
12
Gripper
200x5
200x5
200x5
8/14/21 run
Walk 5 min
Run 30 mins
Walk 2 min
Ng pull-up/push-ups/prisoner squat/donkey calf
10/27/20/25
8/24/16/21
Walk 15 mins
8/15/21 log 5s
Mobility
Log press
55x12
75x10
105x5
120x5
135x10
Pullup ng
5
45x5
60x5
70x5
Handstand push-up wall
10
10
10
Rack Pullup wg
12
12
12
Dips/Db hammer curl
12/30x12
12/30x12
14/30x12
Db side lateral rest pause
15x16/12/10
8/16/21 Ssq 5s
Mobility
Ssq box squat
5
65x5
115x5
155x5
180x5
205x5
Walking lunge
20
22
24
Glute bridge
45x12
90x12
90x15
Ab kneeling band pd
Gx12,12,12
Kb swing
35x15
35x15
8/18/21 bench 5
Incline bench
45x20
95x8
135x5
145x5
165x5
185x7
Bench cg
175x8
185x8
195x8
Db row
100x10
100x10
100x12
Bb curl
65x10
70x10
75x12
Feet on bench side to side push-up/side to side Pullup
20/10
20/10
Db rear delt
15x12,12
8/19/21 deadlifts 5
Mobility
Deadlift
45x10
135x5,5
185x5
225x5
250x5
285x5
Step up weighted vest
40x12
40x12
40x12
Ghr
12
2 ch x 12
2 ch x 12
Hlr bent knee
12
12
12
Standing 1 leg calf
12,12,12,12
8/23/21 upper a
Incline bench
45x15
95x10
135x5
185x6
195x6
175x8
Cg bench
205x6
185x9
Tribar hammer curl
80x8
100x6
90x10
Db alternating curl
30x10
30x11
Rear delt ss seated facepull
15x15/px12
15x13/px12
15x12/px12
8/25/21 lower
Mobility
SUmo deadlift
45x12
135x5
185x5
225x5
275x5
250x6
230x8
Bulgarian split squat
2ch x 8
1 ch x 10
Bw x 12
Ghr
2ch x12
2ch x 12
2ch x 12
Hlr bent knee
12
12
12
Donkey calf
90x12,12,12
8/27/21 upper b
Pullup ng
8
25x5
45x5
60x5
50x7
45x8
Log press
105x5
155x5
145x7
135x8
Db row
110x10
100x12
Dips
45x8
55x8
Db side lateral rest pause
15x25,15,15,15
Weighted vest walk 12 mins .75 miles
8/28/21 cardio
Couch to 5k week 1 day 3
Restarted the program trying to run faster this time
8/29/21 bench 5s bbb 270tm
Mobility
Bench/bpa x 12
45x15
95x8
135x5
145x5
170x5
195x7
Bb bench
135x10 cg/chin up 5
135x10 cg/chin up 5
135x10 cg/chin up 5
135x10 wg/chin up 5
135x10 wg/chin up 5
Db row
100x10
100x10
100x10
100x10
100x10
Band tri pd db
Gx 25,25,25,25
Bb curl
70x10
70x10
70x10
70x10
70x10
Band facepull
Px20
Px20
Px20
Px20
8/31/21 Ssq 5
Mobility
Ssq box
10
65x5
160x5
175x5
190x5
Step up
10
10
1 ch x 10
2 ch x 10
2 ch x 10
GHR
10
2 ch x 10
2 ch x 10
2 ch x 10
2 ch x 10
Forearm Plank knee taps 60s
Push-up plank shoulder tap 60s
Forearm plank 60s
V up 10,10
9/1/21 bench 5s
Bench paused
45x10
95x8
135x5
145x5
170x5
190x5
170+ 2 ch x 5
170+ 2 ch x 5
Chin-ups
10
10
10
10
10
Feet on bench ng push-up
25
21
18
17
15
Facepull
Px 20
Px 20
Px 20
9/2/21 chest
Inc bench
190x6
195x6
195x6
Db bench w twist
90x6
90x7
Dips
45x6
55x6
65x6
Side to side push-up feet on bench
20
9/3/21 back/forearms
Bb row
45x12
95x10
135x6
165x3
195x1
205x6
210x6
210x6
Wg Pullup
45x6
50x6
55x5
Db row
100x6
110x6
Inverted Pullup
2 ch x 16
Btb bb wrist
135x8
145x8
150x8
Gripper
200x6
200x6
Cliffhanger
Bw x 60s
9/5/21 delts traps
Mobility
Log press
55x12
75x10
105x6
125x3
145x1
155x6
155x6
160x5
Upright row
85x6
95x6
Db rear delt 1 arm
50x6
50x8
BTB shrug
315x6
335x6
355x6
Db shrugs paused
100x6
100x8
100x8
Strenum Pullup 7
9/6/21 arms/abs
Mobility
Bb curl
45x12,10
65x6
75x3
85x1
95x6
100x6
Cg bench
205x6
210x6
Db hammer curl
50x6
50x6
Tribar skull crusher
100x6
100x6
Db preacher curl
30x6
Bench dip feet on bench
45x8
Hlr
12
12
Straight leg sit-up
25x12
25x12
9/7/21 legs
Mobility
Ssq box
10
65x10
85x6
115x3
155x1
175x6
185x6
190x5
Sldl
225x6
245x6
Step up Ssq zercher
85x6
95x6
Ssq calf
155x10
175x10
175x10
Donkey calf
100x10
100x10