T Nation

Punch The Clock


#1

5-4-15

Walk 1 mile to the gym
Stationary Bike 35 min @levels 8-10 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Trap Bar Deadlift 2x5 205 lbs
Barbell Curl 2x5 55 lbs
Incline Press 2x5 145 lbs
Pull-ups 2x5
Ab Wheel Roll-out 2x5
foam roll calves and IT bands
Walk home


#2

5-5-15

Walk 1 mile to the gym
Stationary Bike 35 min @levels 7-9 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Incline Press 2x5 145 lbs
Barbell Curl 2x5 55 lbs
Pull-ups 2x5
Ab Wheel Roll-out 2x5
foam roll calves and upper back
Trap Bar Deadlift 2x5 205 lbs
Walk home


#3

5-6-15

Walk 1 mile to the gym
Stationary Bike 35 min @levels 6-9 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Trap Bar Deadlift 2x5 205 lbs
Pull-ups 2x5
Barbell Curl 2x5 55 lbs
Incline Press 2x5 145 lbs
Ab Wheel Roll-out 2x5
foam roll calves and hip flexors
Walk home


#4

5-7-15

Walk 1 mile to the gym
Stationary Bike 35 min @levels 6-9 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Trap Bar Deadlift 2x5 205 lbs
Incline Press 2x5 145 lbs
Barbell Curl 2x5 55 lbs
Pull-ups 2x5
Ab Wheel Roll-out 1x10
foam roll calves and IT bands
Walk home


#5

5-8-15

Walk 1 mile to the gym
Stationary Bike 35 min @levels 7-9 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Incline Press 2x5 145 lbs
Barbell Curl 2x5 55 lbs
Trap Bar Deadlift 2x5 205 lbs
Ab Wheel Roll-out 2x5
Pull-ups 2x5
foam roll calves
Walk home


#6

5-9-15

Walk 1 mile to the gym
Stationary Bike 35 min @levels 6-9 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Trap Bar Deadlift 2x5 205 lbs
Pull-ups 2x5
Ab Wheel Roll-out 2x5
Incline Press 2x5 145 lbs
Barbell Curl 2x5 55 lbs
Walk home


#7

Interesting log, mainly for the fact that you’re doing almost the same thing every day.

NOT heckling when I ask, what exactly are your goals?


#8

I don’t really have any goals at this time other than building up to 45 minutes on the bike. I’m not used to cardio so it’s a bit of a challenge. When I get off the bike I’m so sweaty it’s like I jumped in a swimming pool. I have been sleeping better and don’t crave sweets as much, so that is a definite positive.


#9

5-10-15

Stationary Bike 40 min @levels 8-10 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Trap Bar Deadlift 2x5 215 lbs
Incline Press 2x5 155 lbs
Pullup 2x6
Barbell Curl 2x5 65 lbs
Ab Wheel Roll-out 2x6
foam roll calves and upper back


#10

5-11-15

Walk 1 mile to the gym
Stationary Bike 40 min @levels 10,11,9 keeping RPM around 100 and HR between 145 and 150 BPM
Stretching and mobility drills between sets
Trap Bar Deadlift 2x5 215 lbs
Pull-ups 2x6
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel Roll-out 2x6
12 inch box jump up-down 2x5
Foam roll calves and IT bands
Walk home


#11

5-12-15

Walk 1 mile to gym
Stationary Bike 40 min @ levels 8,7,9,10 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65lbs
Pullup 2x6
Ab Wheel Rollout 2x6
Foam Roll Calves and Hamstrings
Trap Bar Deadlift 2x5 215 lbs
Walk Home


#12

5-13-15

Walk 1 mile to gym
Stationary Bike 40 min @ levels 8,7,9,6 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Trap Bar Deadlift 2x5 215 lbs
Barbell Curl 2x5,7 65lbs
Incline Press 2x5 155 lbs
Ab Wheel Rollout 2x6
Foam Roll Calves and Upper back/Lats
Pullup 2x6
Up down jump 2x5
Walk Home


#13

5-14-15

Walk 1 mile to gym
Stationary Bike 40 min @ levels 8,9,7 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Trap Bar Deadlift 2x5 215 lbs
Incline Press 2x5 155 lbs
Pullup 2x6
Barbell Curl 2x5 65lbs
Ab Wheel Rollout 2x6
Foam Roll Calves, IT bands, Hip Flexors
Up down jump 2x5
Walk Home


#14

5-15-15

Walk 1 mile to gym
Stationary Bike 40 min @ levels 7,8,9 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Trap Bar Deadlift 2x5 215 lbs
Pullup 2x6
Ab Wheel Rollout 2x6
Foam Roll Calves, VMO
Up down jump 2x5
Barbell Curl 2x5 65 lbs
Incline Press 2x5 155 lbs
Walk Home


#15

5-16-15

Stationary Bike, 40 min @ levels 10 and 9 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretching and Mobility
Trap Bar Deadlift 2x5 215 lbs
Pullup 2x6
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel Rollout 2x6
Foam Roll Calves and IT Bands
Up Down Jump 2x5


#16

5-17-15

Walk 1 mile to gym
Stationary Bike 45 min @ levels 8,9 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65lbs
Ab Wheel Rollout 2x6
Foam Roll Calves and VMO
Up Down Jump 2x5
Pullup 2x6
Trap Bar Deadlift 2x5 215 lbs
Walk Home


#17

5-18-15

Walk 1 mile to gym
Stationary Bike 45 min @ levels 10,9 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Trap Bar Deadlift 2x5 225 lbs
Barbell Curl 2x5 65lbs
Incline Press 2x5 155 lbs
Ab Wheel Rollout 2x7
Foam Roll Calves, IT Bands and VMO
Up Down Jump 2x5
Pullup 2x7
Walk Home


#18

5-19-15

Stationary Bike 45 min @ levels 10,9,8 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Trap Bar Deadlift 2x5 225 lbs
Incline Press 2x5 155 lbs
superset with
Barbell Curl 2x5 65lbs
Pullup 2x7
Ab Wheel Rollout 2x7
Foam Roll Calves and Upper Back
Up Down Box Jump 2x5


#19

5-20-15

Walk 1 mile to gym
Stationary Bike 45 min @ levels 8,9 keeping RPMs around 100 and HR between 145 and 150 BPM
Stretch and Mobility
Pullup 2x7
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65lbs
Trap Bar Deadlift 2x5 225 lbs
Ab Wheel Rollout 2x7
Foam Roll Calves, Lats and VMO
Up Down Box Jump 2x5
Walk Home


#20

5-21-15

Stationary Bike 45 min @ levels 6,5,7 keeping RPMs around 100 and HR between 120 and 130 BPM
Stretch and Mobility
Trap Bar Deadlift 2x5 205 lbs
Incline Press 2x5 135 lbs
Pullup 2x5
Barbell Curl 2x5 55 lbs
Ab Wheel Rollout 2x5
Foam Roll Calves and hip flexors
Up Down Box Jump 2x10