6/16/17 sq week1
Walk 5 min
Mobility
Sq
45x10
95x5
135x5
185x5
225x4
255x3
285x2
315x3 belt
175x20 belt
Sldl
175x10
185x10
195x10
Step up
Bw x 10
35x10
35x12
Hlr/donkey calf
10/15
10/45x15
10/45x15
6 min of sled
+45 x 30s on/off in grass
Stretch
6/17/17 cardio
Weighted vest walk while pushing my princess in her buggy 40 minutes
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6/19/17 bench week 2
Walk 7 min
Mobility
Clap pu x 5
Bench
45x12 / dis x 10
45x5/bpa x 15
95x5/pullup x 5
135x5/bpa x 15
185x5/dis x10
215x4/face pull x 15
250x3
280x2
305x3
175x20
Chest supp bb row
105x10
110x10
110x10
Inc Cg Bench
145x6
195x6
230x6
Wg chest supp bb row
110x10
110x10
Dips
5
80x5
100x5
120x5
Db fat grip hammer as pushup ng handle
30x10/21
30x10/21
30x10
Stretch
6/20/17 dl week 2
Walk 8 min
Mobility
Dl
45x10
135x5
185x5
225x5
275x3
315x3
365x2
415x3 belt
235x20
Walking Lunge
10
10
12
Ghr
10
10
10
Ab wheel/ 1 leg calf
15/12
16/12
17/12
Farmers walk turn at 50
115s x 100 x 4 sets
Stretch
6/21/17 cardio
45 min walkā¦6 30sec jogs
Stretch
*beautiful morning
6/22/17 oh week 2
Tm 7 min
Mobility
Pullup x 12
Strict press
45x20
65x10
100x5
120x5
140x4/ng pullup x 5
160x3/50x5
180x2/60x5
200x3/65x5
110x20/bw wg ng x 16
Cg bench
145x10
185x10
215x8
Seated cable row
121x15
126x15
Tri rope pd
55x12
55x12
55x12
Bb curl
45x12
65x12
65x12
Elliptical 5 min
Stretch
*was gassed today after ohp and pullups
6/23/17 sq week 2
Stairmaster
5 min
Mobility
Lying ham
60x10
100x10
110x10
120x10
Squat
5
95x5
135x5
185x5
225x3
255x2
285x2 belt
325x3 wraps
185x20 belt
Step up
25x12
35x12
35x14
Hlr rock climb grip
11
11
11
Seated calf
90x15 30s 90x15 30s 90x15
Stairmaster 5 min intervals
30s 8/30s 11
Pushup x 20/pullup x 8 wg
Stretch
6/26/17 back
Elliptical 5min
Mobility
Bb row
115x12
115x10
165x6
185x3
205x1
235x6 straps
235x6 straps
Pullup
6
50x6
50x6
Seated cable row vbar
187x6
192x6
Vbar lat pd
165x6
170x6
Smith machine bb shrug
360x6 straps
380x6 straps
Btb Smith shrug
360x6 straps
Stairmaster 12:30
12 min 7x40s/12x20s
30 s Cool down
963 steps
Ng pull x 9/wg pushup x 21
Stretch
*swole for summer.
6/27/17
Tm 5 min
Mobility
Bb curl
45x12,10
65x6
95x3
105x1
115x6
120x6
Bench
115x12
135x10
185x6
230x3
275x1
295x1
310x2 easy
180x20
Alt db curl
50x6
55x6
Db inc bench with twist
90x6
95x6
Db hammer
55x6
Db chest flat w twist
100x8
Elliptical 10 min hiit
40s med/20s max
Alt fw and bw every 2 min
Ng pullup 10/feet elevated pushup x 22
*strong day.
6/28/17 dl wk 3
Stairmaster 5min
Mobility
Dl
45x15
135x10
205x5
275x5
335x3
375x1
425x3 belt
245x20 pr
Sldl standing on 25
245x6
245x6
Rc leg raise bent knee
15
15
15
Ab kneeling pd
99x12
99x12
99x12
Lying ham curl
120x8
120x9
Db side bend
70x15
75x15
Tm 12 min 3.8 at 11 inc
Stretch
*feeling good
6/29/17 oh wk3
Elliptical 5min
Mobility
Oh
45x15
65x10
95x5
125x5
145x3/pullup ng x 10
165x3
185x2
205x3
115x20
Pullup ng
55x5
60x5
65x5
Dips
5
90x5
115x5
125x5 havenāt gone this heavy in a long time
Db side lateral
30x10
30x10
Rope tri pd
66x10
71x10
Rear delt machine
70x12
80x12
Elliptical 10 min hiit
40 m/20 hard alt every 1 min fw/bw
Over/under pullup x10/diamond pu x 24
*fueled by anger.
6/30/17 sq week 3
Walk 5 min
Mobility
Sq
5
135x5,5
185x5
230x3
275x1 add belt
315x1
335x2 wraps
195x20
Ssq box
155x5
185x5
205x5
Ghr
12
12
12
Ab wheel
15
15
16
Sandbag carry
150x100ft
150x100ft
150x100ft
Pullup x11/pushup handle my x 25
*not today friend. Woke up with a headache and just never got it going energywise. 5 days in a row was great until today.
7/2/17 5 mile hike with my boy in mountains (hard)
7/3/17 bench wk 4
Elliptical 6min
Mobility
Bb curl 45x12
Bench
45x12
95x10
135x6
185x5
235x3
275x2
295x1
315x2 easy
185x20
Inc db w twist
95x6
95x6
Seated cable row
165x8
170x8
175x8
187x8
Elbows out ext as alt db curl
40x12/40x8
40x12/40x8
40x12/40x8
Facepull
55x12
60x12
60x12
Elliptical 11 min hiit 40s m/20s h
Switch fw/bw every 2 min
Stretch
*I think everything was sore from hiking. But 315x2 was easy.
7/4/17 dl wk 4
Stairmaster 5min
Mobility
Dl
45x15
135x10
205x5
275x5
335x1
385x1
435x2 belt
Sldl standing on 45
255x5
255x5
255x5
45 Deg hyper as rc bent knee leg raise
10/10
10/10
10/10
10/10
10/10
Leg ext slow
100x10
105x10
110x10
115x10
120x10
Tm 12 min 3.7 at 10 inc
Pullup ng curved 12/wg pushup 27
Stretch
7/5/17
Walk 30 min
*I am so beat up. The combo of hiking Sunday, lifting min, tue, and building a deck tue kicked my butt.
7/6/17 bench deload
Elliptical 6min
Mobility
Rear delt machine
50x10
60x10
70x10
80x10
80x10
Bench
45x15
95x10/pullup x 10
135x5/rc pullup x 10
185x5/cg pullup x 10
225x5/ng cg x 10
245x5 paused/ng wg x 10
Inc cg bench
135x5
185x5
225x5
Face pull
66x15
66x15
66x15
Dips
15
15
15
Tm 15 min 3.8 at 11 inc
Pullup wg 11/diamond pushup x 27
Stretch
7/7/17 sq deload
Stairmaster 5min
Mobility
Sq
5
45x5
95x5
135x5
185x5
225x5
Box sq
185x8x2
Lying ham curl
110x10
110x10
110x10
110x10
110x10
Bad girl/good girl
5pl x 10/10
5pl x 10/10
5pl x 10/10
Plank feet on bosu ball
60s
45s
45s
Swiss ball sit up
30lb kb x 15, 20
Stairmaster 11 min 740 steps
Rc pull x 14/feet elevated pushup x 28
Stretch
*widened my squat stance a wee bit and it helped. My knees felt better.
7/10/17 oh 5s
Elliptical 5 min
Mobility
Pullup x11
Oh press
45x20
95x7
115x5
140x5
165x5
185x5
Rc pullup
11
11
Dips
10
25x10/ng cg pull x 10
35x10/ng wg pullup x 10
35x10
Seated alt db curl
30x10
30x10
30x10
Elliptical 5 min
*sick with a cold. Decided to get my sweat on.
7/15/17 dl 5
Tm 5 min
Mobility
Rc bent knee raise
15
15
15
Dl
45x10
135x5
205x5
275x5
315x5
360x6 belt
Def dl fsl
275x5
275x5
275x5
45 Deg hyper
35x10
35x10
35x10
Swiss ball sit up
25
25x25
25x25
Pullup ng curved 10/pushup 30
*been dealing with bronchitis since Monday. First day back in gym.
7/16/17 cardio
1 mile walk
1.5 mile weighted vest walk 25 min