March 3rd
AM Weight 286.0
2x10 min up hill walk
8x10 dumbbell press superset with 20lbs med ball squat throw (whatever its called)
6x6 decline press with pause 150lbs superset with 6x6 airsquats
4x10 tri pull downs 150lbs
2x12 2x10 2x8 dumbbell skull crushers - 10lbs 20lbs 30lbs
March 5th
AM Weight 285.2 … really going down now that I’m walking so much
AM Workout
2x10 min uphill walk 1x5 min higher uphill walk
3x500M row
4x15 leg press 140lbs
4x10 leg extension 135lbs
5x5 dumbbell shoulder press 60lbs
4x10 wired bi cept machine (gym was packed) 135lbs
4x6 1 arm lat raise 35lbs
4x10 reverse grip lat pull downs 145lbs
2x10 hip thrusters
ab work
PM Workout
Face pull warm up 4x12 135lbs
Bench Press 5x5 225lbs (failed at 3 on 4th set - 4 on 5th set - but completed)
4x10 tri push downs - 150lbs
March 6th
AM Weight 285.4
AM Workout - really tight this AM had to do a lot of mobility work and rolling to get going
1x10 min walk
1x5 min uphill cranked up to 15
3x500M row
rotator cuff work
ab work
4x10 dumbbell row 65lbs
4x8 1 arm standing shoulder press 45lbs
3x15 slight incline dumbbell press 60lbs
4x8 cable tri pull down no attachment (??) 90lbs
4x8 dumbbell skull crushers 25lbs
assisted pull up finisher (8x wide grip 4x underhand for 4 sets)
Such a beautiful day here today (and the weather forecast says its going to be cloudy and rainy for a week at least after today) so going to do a 5 mile walk on the beach …
March 8th
AM Weight 285.0
rough double day yesterday + 45 min walk made this AM tough
1x10 and 1 x5 uphill walk
3x500M row
light face pulls for warm up
4x15 tri pull down 125lbs
4x12 dumbbell bench 65 lbs
ab work
1x15, 1x10, 6x4 4x2 bench 155/185/195/225
March 13th
AM Weight 286.00
PM March 12th workout
5x12 face pulls (warm up)
5x5 bench 235lns (got 3 sets clean , other 2 had to be broken up)
5x15 tri push downs 210lbs
AM March 13th
Uphill Walk 2x5 2x10
3x500M row for time 1:40 is the goal (got 2 out of 3)
4x8 lat pull down 175 lbs
4x8 tri pull throughs and pull downs (4x each)(120lbs/135lbs)
5x5 incline bench 185lbs
back extensions
4x8 dumbbell skull crushers 30lbs
walking a ton now - trying to get 11k steps outside of the gym