2/7/17 oh 3s
Tm 8 min
Mobility
Strict press
45x20/dislocate x 10
65x8/bpa x 15
95x5/Pullup x 11
120x5/25x5
140x3/35x5
160x3/45x7
180x7/pullup RC x 15
140x10
Face pull
55x15
60x15
66x15
Cg bench sst 310
185x8
215x8
250x6
Alt db curl
40x10
45x8
50x6
Dips
20
20
15
Elliptical hiit
7 mins 20s all out/40s mod
Trx row x 10/diamond pu 20
Stretch
2/8/17 dl 3s
Stair master 7 min
Mobility
Dl
45x15
135x8
185x5
235x5
280x3
320x3
360x6 belt
Box sq sst 265tm
185x8
185x8
215x6
Stepup
25x10
35x10
35x10
Kneeling ab
88x15
99x12
104x15
Standing cable twist
20x12
23x12
Kb swing
40x20/18/16
Treadmill 5 min
11.5 inc 3.7
Stretch
2/10/17 bench 3s
Elliptical 7 min
Mobility
Bench
45x20/dislocate x 10/Plyo pu x 5
95x8/bpa x 15/Plyo x 5
135x6/dis x 10
185x5/ng wg pullup x 10
210x3/ng cg x 10
240x3/chin x 10
270x6
210x12
Inc cg 255tm
155x8
180x8
205x6
Seated cable row
165x10
170x10
175x10
Lat pd
121x10
126x10
Bb curl
95x6
105x6
115x6
Preacher db 30x8
Elbows out ext
35x15
40x15 ss bench dip x 25
Stretch
*on Wednesday I noticed pain in my foot which I believe is plantar fasciitis. Yay
2/11/17 sq 3s
Stair master 8 min
Mobility
Lying ham
60x12
100x10
Sq
45x5
135x5,5
185x5
220x3
250x3 belt
280x6 belt/wrap
140x20 naked
Sldl 310tm
185x8
215x8
250x6
Lying ham
115x10
120x10 drop 100x10 drop 80x10 drop 60x10
RC bent knee raise as ab crunch Mac
15/6pl x 15
15/6pl x 15
15/6 pl x 15
Standing calf/plate twist
190x12/25x11
240x12/190x12/140x10/90x12 pl25x12
Leg extension triple drop
130x12/110x12/90x10/70x10
Deep quad stretch 25s
elliptical 5 min hiit
20 s hard/40s med
Trx plank 30s
Pushup x 26
2/13/17 back
Elliptical 5min
Mobility
Lat pd
77x20
99x18
110x16
126x14
153x10
Bb row
115x20
125x18. Add straps
145x16
165x12
185x8
1 arm cable row Stabnding
60x20
70x18
80x16
90x14
110x10
Uh hs lat pd
70x20
90x18
100x16
120x14
140x10
Cg low lat pd
88x20
99x18
110x16
121x14
143x10
Pullup
10 hard
Elliptical hiit
20s all out/40 med 8 min
Pullup 7
Stretch
2/14/17 bench 1s
Elliptical 6 min
Mobility
Foam roll bosu ball pu x 10
Bench
45x25
95x10
135x8
185x8
225x5
255x3
285x6 drop 225x8 drop 185x8 drop 135x10
Db inc
60x15
65x11
70x8
75x6 SS inc db fly 35x6
High cable crossover as Plyo pushup
30 x 15/5
35x15/5
40x15/5
Dips x 10
Pec dec 3x drop
70x15/60x12/50x15/40x15
Elliptical 8 min hiit
20s hard/40s med
Alt every minute between fwd and bwd
Foam roller bosu ball pushup
20 then db fly stretch 25x40s
Stretch
2/15/17 dl 1s/abs/calves
Tm 7 min
Mobility
Dl
45x16
135x8
185x5
235x5
300x5
340x3
380x7 belt
Kneeling ab pd
88x15
88x15
93x15
99x15
RC bent knee raise
18
20
Trx fallout
15
15
Ab crunch machine
6pl x 35
Seated calf
90x20
115x18
140x16
150x15/125x15/100x20
Standing calf
180x20
180x18
180x18/90x15
Elliptical hiit
8 min 20s hard/40s med (leg focused for hard)
Stretch
2/16/17 oh 1s
Elliptical 6 min
Mobility
Strict press
45x20
95x8
120x5
150x5
170x3
190x6
Db side lateral
25x10
30x10
35x10
30x10
Seated rope pull to face
44x12
44x12
49x12
49x12
Rear delt Mac
60x15
70x15/60x10/50x5
Db shrug
85x20
85x20
85x20
Hs milt
270x10/180x10/90x10
Rear delt inc face down
10x10
10x10
10x10
Wide cable pull to side delt
10x25
Elliptical hiit
12 min 20s hard/40 med (alt 2 min fwd/bwd)
Stretch
2/17/17 arms
Elliptical 6 min
Mobility
Tri pd
22x20
55x20
66x15
71x15
77x15
82x12
88x10
Single arm cable preacher
20x20
25x20
30x15
35x12
35x10
25x12
Bb tri ext
55x20
65x16
75x12
85x10
95x8 drop 75x8
Bb curl SS Db hammer curl
45x20/20x15
65x13/30x15
85x10/35x10
90x10/25x10
Cg bench
135x20
160x15
185x8
185x8 drop 135x5
Cable curl
33x20
37x15
40x12
Tricep oh db ext
55x15
60x15 SS dips x 30
Seated cable side 1 arm preacher
15x15
20x12
Oh tri ext away Ss uh tri ext
22x20/22x20
33x25/33x12
Stretch
2/18/17 sq 1s
Stair master 7 min
Mobility
Lying ham
70x12
110x10
120x10
130x10
135x10
Sq
45x8
135x5,5
185x5
235x5 belt
265x3
295x5 wraps
345x2 joker
155x20
Sldl
225x5
245x5
275x5
Leg ext
100x12
135x12
145x12/105x8/75x8
Kb swing
40x30
Stair master hiit
8 min 11x30s/7x30s
1 min cooldown at 6
Stretch
2/20/17 oh 5s 205tm
Tm 10 min
Mobility
Strict press/pullup
45x20/dis x 10
65x10/bw x 10
95x5/25x5
115x5/25x5
135x5/30x5
155x5/30x5
175x8/35x5
Fsl
135x12/bw x 10
Dips
5
45x5
55x5
70x5
80x8
Db row
100x10
100x10
80x20
Hs milt
270x10
320x8
270x8/180x8/90x10
Db hammer
45x10
50x10
50x10
Face pull/tri pd
66x12/66x12
66x12/66x12
71x12/71x12
Elliptical 10 min hiit 20s hard/40s med
Ng pullup 11/cg pushup 30
Stretch
2/21/17 cardio
Walk 2 miles
3 hill runs
2/22/17 DL 5s
Stair master 7 min
Mobility
Dl
45x15
135x8,5
185x5
225x5
275x5
315x5
350x7 belt
Deg dl standing on 25s
315x2
315x2
315x2
Stepup plate
35x10
35x10
35x10
hlr bent knee
12
12
12
45 degree hyper
10x10
10x10
10x12
Seated calf
90x20
115x20
140x20
Stretch 30s
Kneeling ab pd
99x10
99x10
104x10
Elliptical 10 min hiit
20s hard/40s med alt fw/bw every 2 min
Stretch
2/23/17 walk
Walk 2+ miles
Run 3x hill
Stretch
2/24/17 bench 5s
Elliptical 8 min
Mobility
Bench
45x20
95x8/ng pullup x 10
135x8/chin x 10
175x5/cg pullup x 10
200x5
230x5
260x8
230x5 (3sec pause)
200x12 fsl
Seated cable row
165x10
170x10
175x10
Db bench
85x10
90x10
95x8
1 arm alt cable lat pd
40x12
45x12
50x12
Trx pushup
15
15
15
Bb curl
95x8
105x6
115x5 drop 45x25
Elliptical 5 min hiit
20s max/40 med
Alt fw/bw every minute
Stretch
2/25/17 sq 5s
Stair master 6 min
Mobility
Power clean/sq
45x5/45x5
95x5/95x5
135x3
Sq
135x5
185x5
215x5
245x5 belt
275x5 belt/wraps
245x5 belt paused
215x5 belt paused
Lying ham
110x10
120x10
125x10
130x10
Leg ext
120x10
130x10
140x10
Sled backwards
S+90 x 6 x 100ft (10s rest)
Sled forward
S+90x6x100ft (10s rest)
Plate farmers walk 1 hand
45x3x100ft with turns
Plank (1 arm alt)
60s
Stretch
*with it being nice outside I wanted to do some more manly conditioning.
2/27/17 oh 5s 205tm
Tm 10 min
Mobility
Strict press/pullup
45x20/dis x 10
65x1
95x5/bw x11
115x5/35x3
145x3/45x3
165x3/55x3
185x5/65x3
joker
205x3
Cg fat grip bench
135x5
185x5
225x5
245x5
Db row
100x10
100x11
80x21
Dips
5
45x8
55x8
70x10
Db hammer
50x10
50x10
50x8
Face pull/tri pd
71x12/71x12
71x12/71x12
71x12/71x12
Elliptical 8 min hiit 20s hard/40s med
Ng pullup 12/cg pushup 32/box sq 20
2/28/17 cardio
Walk 2+ miles
4 hill runs
Stretch
3/1/17 DL 3s
Stair master 5 min
Mobility
Dl
45x14
135x8
185x5
235x5
285x3
330x3
380x5 belt
415x3
Bbb dl
205x10
205x10
205x10
205x10
205x10 sumo
Trx ab fallout
10
10
10
10
10 SS Swiss ball sit-up 15
Tm 15 min 3.8 at 11 inc
Stretch
3/2/17 cardio
Walk 35 min 2.10 miles
Run 4 hill
3/3/17 bench 3s 305tm
Elliptical 8 min
Mobility
Bench
45x15/5 plyo pu
95x8/plyo pu
135x5/cg pull up 11
185x5/chin x 11
210x3/bpa x 15
245x3/bpa x 15
275x6
300x2 joker
Bbb bench
160x10 fg mg
160x10 fg mg
160x10 fg wg
160x10 fg wg
160x11 fg cg
Db row
100x10
100x10
100x10
Facepull
77x12
82x12
82x12
Bb curl 100 rep
45Ć30+15+12+11 (68) rest 30 sec 45x15+17
Tm 15 min
12 Unc 3.8mph
Stretch