11/25/17 DL 5s
Stairs x 7
Mobility
Pullup
Ng x 3
Ng x 25 x 8 x 3
DL
135x5
205x5
235x5
265x5 somebody call the cops…I am going 100 in a 25!
305x5
350x11 belt smoked it
Snatch DL
245x5
245x5
245x5
245x5
245x5
Ssq box speed
155x5x3
Ab wheel ss oblique crunch
15/12
15/12
15/12
11/26/17 walk 2 miles
11/27/17 Inc bench 5s
Walk 5 min
Mobility
Inc bench
45x10,8
95x5
135x5
165x5
195x5
215x7
Strict log
107x8
117x8
122x10
Tbar row
B+90x5
B+115x5
B+140x5
B+150x5
B+160x5
Db side lateral 1 arm
20x10
20x10
20x10
Pullup x 7/feet elevated pushup x 20/seated face pull px20
Tabata shadow box 4 min
Stretch
11/28/17
Walk 30 min
Stretch
11/29/17 sq 5s
Walk 5 min
Mobility
Step up x 10/sq x 5/plate swing 25x10
Squat
95x5
95x5
135x5
185x5
205x5 belt
235x5
265x7 wraps
Speed def dl
225x6x2
Step up
20
20
15
Ghr
12
14
12
14
Hlr/ab pd
11/px20
11/px20
Stretch
11/30/17 cardio
Walk 35 min
Stairs x 7 runs
Stretch
12/1/17 bench 3s
Walk 7 min
Mobility
Plyo pu x 5
Bench
45x8/dis x 10
45x5/bpa x 10
95x5/pullup x 5
135x5/dis x 10
185x5/pullup x 5
210x5/bpa x 10
240x3/pullup x 5
270x5/bpa x 10
290x2 joker
Cg bench
155x10
155x10
160x10
160x10 wg
160x10 wg
Chest supp row
100x10
110x10
120x10
120x10
120x10
Dip/Alt db hammer
15/20x12
15/20x12
16/20x14
Band fp seated
Px17
Px17
Px17
Tabata shadow box
4 min
12/2/17 DL 3s
DL
45x5
135x5
185x5
225x5
285x3
330x3
370x7 belt
420x1 joker
Ssq box 5s progression 215tm
65x5
155x5
175x5
195x5
Ab wheel ss on crunch
20/12
16/12
16/12
Sled fw grass
+45x2x75ft
+90x2x75ft
Plate farmers
45s x 2 laps around pool
Stretch
*decided I wasn’t going to be able to do more back down sets of DL today. Great in theory, but not in practice. It is like your woman wanting round 2 of loving 5 mins after you erupt. Might work when your in your 20s, but at 33 my back can’t take the abuse lol.
12/4/17 Upper Alpha
Walk 5 min
Mobility
Seated milt
45x12
95x8
125x6
155x6
185x6
145x10
145x10
Pullup ng
6
50x6
25x9
Bw x 12
Inc bench
135x6
185x11+3+2 (16)
Db row
120x6
70x20
Tribar oh ext
80x16+9+5 (30)
Sternum pullup ss cg pushup
7/21
Stretch
Sick pump
12/5/17
Walk 32 min
Stretch
12/6/17 Lower Alpha
Walk 5 min
Mobility
Bb curl
45x10
65x6
85x3
105x7
95x10
85x12
Db hammer curl
40x12+7+6 (25)
Donkey calf
12
45x12
90x15+8+7 (30)
Ssq squat
65x6
155x5
205x3 belt
245x6 wraps
205x12 wraps
RDL
135x6
225x8 straps
245x8 straps
Ab wheel x 30
Pullup x 7/feet elevated pushup x 21
Stretch
12/7/17
Walk 35 min
Stretch
12/8/17 upper brickhouse
Walk 5 min
Mobility
Bench
45x12
135x8
185x6
235x3
285x4
255x7
225x10
Tbar row
B+160x7
B+170x8
Dips
25x8
50x8
60x8
Rack pullup
14+7+5 (26)
Bb upright row
65x12+7+7 (26)
Tabata shadow box
4 min
Chin x 7 cg bench 21
*should have did1-2 more warumps on bench
12/11/17 DL
Mobility
DL
45x8
135x8
185x5
225x3
275x3
315x3
365x1
405x3 belt
365x5 belt
Log strict press
55x6
147x2
177x5
167x7
Weighted ng pullup
6
55x5
35x7
Wg pullup ss feet elevated pushup as hlr bk
8/23/10
Tabata shadow box 4 min
Stretch
12/12/17
walk 30 min
Stretch
12/13/17
Walk 5 min
Mobility
Inc cg
45x12
95x8
135x6
165x3
195x1
225x6
205x8
Tbar row
B+90x3
B+180x6
B+160x8
Dips
6
70x6
55x8
Muscle clean
85x6
85x8
Tabata shadow box 4 min
Chin x 8/cg pushup x23/hlr bn x 10
Stretch
12/15/17
Walk 5 min
Mobility
Bb curl
45x12
65x6
85x3
110x6
100x8
Donkey calf
115x10
90x12
Ssq squat
65x5
155x5
205x3
235x1
255x6 belt/wrap
225x8 belt/wrap
Bench
95x8
135x5
185x4
230x1
270x6
245x8
Tabata shadow box 4 min
Sternum pull 8/handle by pushup x23/ab wheel x 12
Stretch
*so cold today.
12/18/17 DL
Walk 6 min
Mobility
DL
45x10
135x5
185x5
225x5
275x3
320x3
370x1
410x3 belt
Weighted pullup
6
40x3
50x3
60x4
Tbar row
B+115x10
B+120x10
B+120x11
BB curl
75x10
75x10
75x10
25 jj
Wg pullup x 9/feet elevated pushup x 25/hlr bent 11
25 jj
Stretch
December 19th 2017 walk 30 minutes
Stretch
12/20/17 push
Walk 5 min
Mobility
Log strict
55x10,5
97x5
117x5
132x3
147x3
167x7
Bench
95x5
135x5
185x5
210x3
240x3
270x5
210x10
Dips
10
25x10
25x12
Band tri pd 100 rep
Px35+20+23+22
Chin/cg pu/ab wheel
9/25/15
Stretch
12/22/17 sq
Walk 7 min
Mobility
Step up
15
15
Ssq squat
5
65x5
115x5
155x5
205x3
220x3
250x3
280x4 belt
Sumo dl 90s rest
225x5
225x5
225x5
225x5
225x5
Ssq calf 60s rest
155x12
155x12
Ghr 60s rest
10
10
Tabata shadow box 4 min
Sternum pullup x 9/cg handle pushup x25/hlr bk x11
Stretch
12/24/17 Oh 1s
Walk 7 min
Mobility
Log strict
55x8
75x5
95x5
115x5
137x5
157x3
177x5
Pullup/bench
10 ng/155x10 mg
25x5/155x10 wg
30x5/155x10 wg
35x5/155x10 cg
35x7/155x10 cg
1 arm db hammer
30x10
30x10
30x10
Band tri pd as seated facepull
Px21/px21
Px21/px21
Px21/px21
Pullup 10/feet elevated pushup x27/ab wheel x 15
Stretch