4/18

641 AM

Run 6.2 in 49:09 @ 7:54 pace

4/20

614AM

Run 4.0 in 31:24 @ 7:49 pace

4/20

410PM

13" SSB Box Squat with green bands: 195 x 1 x 10 sets

DL: 335 x 3 x 5 sets

Sumo DL: 335 x 2 x 5 sets

SSB Squats: 155 x 20, 175 x 12, 175 x 12, 205 x 8 225 x 4, 245 x 3

Kneeling Band Abs: double wrapped green x 15 x 5 sets

Band Upright rows: purple x 20 x 5 sets

lying leg curls: purple x 10 x 5 sets

Stretch

4/22

228PM

Run 4.2 in 31:33 @ 7:23 pace

4/23

350PM

Pullups: bwt x 27

OHP: 155 x 4 x 4 sets

OHP: 135 x 4 x 4 sets

Ab Wheel: bwt x 20 x 5 sets

DB Lateral Raises: 22.5 x 18, 22.5 x 16, 22.5 x 15, 22.5 x 14, 22.5 x 12

Tri Push Downs: double wrapped green x 15 x 5 sets

Pullup bar rows: double wrapped green x 20 x 7 sets

OH Tri Ext: purple x 20 x 7 sets

stretch

4/24

415PM

DL: 335 x 3, 385 x 8, 405 x 5, 425 x 4, 445 x 1, 405 x 1

Sumo DL: 335 x 5, 385 x 2, 405 x 2, 405 x 1, 405 x1, 335 x 1

Side Push downs: double Wrapped Green x 15 x 5 sets

Stretch

4/25

930AM

Squat: 245 x 3, 295 x 1, 325 x 1

RDL: 245 x 8 x 3 sets

stretch

4/26

Push Press: 185 x 3 x 3 sets

BB Rows: 185 x 15, 205 x 12, 225 x 10, 225 x 10

1 Arm OHP DB: 55 x 8 x 4 sets

Stretch

4/27

440PM

13" SSB Box Squat with green bands: 195 x 1 x 12 sets

DL: 335 x 3 x 5 sets

Sumo DL: 335 x 2 x 5 sets

SSB Squats: 175 x 15, 175 x 15, 175 x 15, 205 x 10, 225 x 4, 245 x 3, 275 x 1

Kneeling Band Abs: double wrapped green x 15 x 5 sets

Band Upright rows: purple x 20 x 5 sets

lying leg curls: purple x 10 x 5 sets

Stretch

4/28

130PM

Run 5.5 in 42:17 @ 7:39 pace

4/28

445 PM

Pullups: bwt x 27

OHP: 155 x 4 x 4 sets

OHP: 135 x 5 x 4 sets

Ab Wheel to box: bwt x 8 x 5 sets

DB Lateral Raises: 22.5 x 22, 22.5 x 18, 22.5 x 16, 22.5 x 15, 22.5 x 14

Tri Push Downs: double wrapped green x 15 x 5 sets

Pullup bar rows: double wrapped green x 20 x 5 sets

OH Tri Ext: purple x 20 x 5 sets

Stretch

4/29

622AM

Run 3.2 in 25:36 @ 7:53 pace

5/1

420PM

DL: 335 x 2, 385 x 2, 405 x 2, 445 x 1, 385 x 1

Sumo DL: 335 x 2, 385 x 2, 405 x 2, 405 x 2, 405 x1, 385 x 1

Squat: 205 x 4, 245 x 2, 295 x 1, 335 x 1

Side Push downs: double Wrapped Green x 15 x 5 sets

Stretch

5/2

612AM

Run 8.0 in 1:02:03 @ 7:42 pace

5/4

3PM

13" SSB Box Squat: 245 x 1 x 8 sets

DL: 355 x 2 x 3 sets

Sumo DL: 355 x 2 x 2 sets

5/5

612AM

Run 7.0 in 54:26 @ 7:45 pace

5/6

440PM

OHP: 165 x 1, 185 x 1, 205 x 0, 195 x 0

Push Press: 195 x 1

BB Rows: 195 x 12 x 4 sets

OH Swiss bar tri exts: 95 x 8 x 4 sets

1 arm pullup bar rows: double wrapped green x 15 x 2 sets

5/8

420PM

DL: 335 x 3, 385 x 8, 405 x 6, 425 x 4, 455 x 1

Sumo DL: 335 x 5, 385 x 2, 405 x 2, 405 x 1, 405 x1

7.5" Block Pull: 295 x 5 x 3 sets

Side Bend push downs; double wrapped green x 15 x 5 sets

Single Leg RDL: 44 x 20 x 2 sets, 44 + purple x 14 x 3 sets

Lying Leg Curls: Purple x 15 x 3 sets

Single Leg Squats: bwt x 8 x 3 sets

Rotary Pullups: bwt x 8 x 2 sets

KB OHP: 44 x 8 x 2 sets

Stretch

5/9

714AM

Run 8.5 in 1:05:54 @ 7:45 pace

5/10

10AM

Upper Body Card Workout

Black = Pull, Red = Push

Hearts = 1Arm KB Press (both arms) (44), card values, face cards x 12

Diamonds = Dips (bwt), card value + 5, face cards x 12

Spades = Pullup Bar Kneeling Rows (double wrapped green), card values + 5, face cards x 12

Clubs = Barbell Rows (135), card value, face cards x 12

Double Deck (every card was seen twice) with a missing 5, an extra Club Jack, and an extra Club Ace

Took a little over an hour with some accidental breaks.

Stretch