1.25.21 weight: 212.6
a. Farmers’ Walk w/DB 70/70 4x20 yds
b. Suitcase Carry 70x40ydsx2 per arm
c. Waiters’ Carry 20x40 yds x2 per arm
d. Farmers’ Walk 70/70 x 40 yds
1.26.21 weight: 213.6
3 Rounds
A. Goblet Squat x12
A. Reverse Lunges x8
A. DB Romanian DL x8
B. Standing Single Leg Calf Raises 4x10
C. Ab Stuff
1.27.21 weight: 212.0
3 rounds of:
A. Inc DB Press x10
A. Pushups x12
A. Banded Chest Press x10
B. Inc Tate Press 3x8
C. Band Pushdowns 1xF (rest pause)
1.28.21 weight: 212.0
3 rounds of:
A. Reverse Inc DB Row x10
A. TRX Low Row x10
A. Straight Arm Pulldown x12
B. Reverse Inc Hammer Curl 3x8
C. Standing Band Curls x50
1.29.21 weight: 212.0
3 rounds of:
A. Scrape the Rack Press x10
A. DB Lateral Raises x10
A. Bent Over Lateral Raises x12
B. DB Shrugs 3x10
1.30.21 weight: 213
EMOM for 60 minutes with 40lb weight vest:
Minute 1: 10 squats
Minute 2: 5 pushups
This was the most boring thing I’ve ever done in a gym, including cardio.
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2.1.21 weight: 214.2
A. Landmine Thrusters 3x12
B. Landmine Sumo Squat 3x10
C. Bulgarian Split Squat 3x8
D. One Arm Landmine Shoulder Press 3x12
E. Landmine Lateral Raise 3x10
F DB Shrung 3x10
G. Bar Curl x50
H. Jumping Jacks x 50.
2.2.21 weight: 215.2*
A. Landmine One Arm Floor Press 3x10
B. Landmine One Arm Fly 3x12
C. Feet Elevated Pushups 3xF
D. One Arm Landmine Row 3x10
E. Pulldowns 3x10
F. TRX Low Row 2x12
G. Pushdowns x 50
H. Box Jumps 3x15
*Started actually tracking calories and macros yesterday. Ate 2405 cals, 174 g protein, 98 g carbs (38 net carbs), 169 g fat. 2400 calories and gained a pound. I’m kind of pissy this morning.
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2.3.21 weight: 214.8
AM
A. Hanging Leg Raise 3x8
B. Crunches 3xF
C. Saxon Side Bends 3x10
PM
Complex–3 rounds
Front Squatx8
Military Pressx8
Hang Cleanx8
Romanian DLx8
Bent-Over Rowx8
Pushups x10
Palloff Press 3x10
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2.4.21 weight: 213.6
AM
A. Goblet Squat 3x12
B. Reverse Lunges 3x10
C. DB Romanian DL 3x8
D. Scrape the Rack Press 3x10
E. DB Lateral Raise 3x10
F. TRX Face Pull 3x12
G. Reverse Inc. DB Hammer Curl 3x8
H. Inc. DB Curl 3x12
PM
Hang Clean 10x3
Air Assault Bike 15 minutes
Haven’t done any kind of cleans in a LONG time. I’m old, fat, and slow now. Going to have to keep doing these.
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2.5.21 weight: 213.6
AM
A. Inc. DB Bench 3x10
B. Pushups 3xF
C. Band Chest Press 2xF
D. Reverse Inc DB Row 3x8
E. Underhand Pulldown 3x12
F. Straight-Arm Pulldown 2xF
G. Lying DB Extensions 3x10
H. Band Pushdowns 2x20
PM
4 minutes Tabata on Air Assault bike
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2.6.21 weight: 212.4
AM
A. Ab Wheel Rollouts 3x10
B. 30" Box Jumps 3x3
C. Planks 3xF
D. Mountain Climbers 3x45 seconds
2.7.21 weight: 214.8
5 Rounds of Bar Complex
Hang Clean x8
Military Press x8
Front Squat x8
Bent-Over Row x8
Romanian DL x8
Pushups x10
Trying to fast until the game this evening because I know I’m going to eat like crap. Also, my abs and traps are extremely sore from the ab wheel rollouts yesterday. I haven’t done them in a long time while babying my shoulder. I was not prepared.
2.8.21 weight: 216.6
PM–Hour of basketball with my son
2.9.21 weight: 216.4
AM
A. One Arm Landmine Floor Press 3x10
B. One Arm Landmine Fly 3x12
C. Feet Elevated Pushups 3xF
D. One Arm Landmine Row 3x10
E. Pulldowns 3x10
F. TRX Low Row 2xF
G. Rope Pushdowns x 45
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2.9.21 weight: 216.4
PM–Hour of basketball with my son
2.10.21 weight: 213.0
A. 30" Box Jumps 5x3
B. Palloff Presses 3x10
C. Overhead Palloff Presses 3x10
D. Planks 3xF
E. Swiss Ball Crunches 2xF
2.11.21 weight: 212.0
A. Goblet Squat 3x12
B. Reverse Lunges 3x10
C. DB Romanian DL 2x8
D. Scrape the Rack Press 3x10
E. DB Lateral Raise 3x10
F. TRX Face Pull 2xF
G. Reverse Inc. DB Hammer Curl 3x8
H. Inc. DB Curl 2xF
2.12.21 weight: 211.0
3 Rounds of:
A. Inc. DB Press x F
A. Pushups x F
A. Band Chest Press x F
3 Rounds of :
B. Reverse Inc. DB Row x F
B. Underhand Pulldowns x F
B. Straight Arm Pulldowns x F
C. Lying DB Tricep Ext. 3x10
D. Band Pushdowns 2 x F (with 20-second hold at end of set)
2.12.21
PM: Bar Complex x 5
Hang Clean x8
Military Press x8
Front Squat x8
Bent Over Row x8
Romanian DL x8
Pushups x10
Bar Curl x50
2.13.21 weight: 212.2
5 Hang Cleans
1 Push Press
4 Hang Cleans
2 Push Press
3 Hang Cleans
3 Push Press
2 Hang Cleans
4 Push Press
1 Hang Clean
5 Push Press
Ab Wheel Rollouts 2x10
Planks 3xF
2.22.21 weight: 217.2
A. Landmine Thruster 3x10
B. Landmine Sumo Squat 3x10
C. Bulgarian Split Squat 2x12
D. One-Arm Landmine Shoulder Press 3x10
E. Landmine Lateral Raise 3x10
F. One-Arm KB Shrug 3x10
G.EZ Bar Curl x100
H. Jumping Jacks x 50
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2.23.21 weight: 214.4
A. Landmine Chest Press 3x10
B. Landmine Fly 3x10
C. Feet Elevated Pushups 3x20
D. Landmine Meadows Row 3x10
E. Pulldowns 2x10
F. TRX Low Row 2x15
G. Rope Pushdowns 1x50
Played an hour of BB with my son yesterday afternoon.