Merry xmas
Merry Christmas to you too.
12/26/17 DL 1s
Walk
Mobility
Step up
15
15
DL
45x5
45x5
135x5
205x5
255x5
305x5
350x3
390x5 belt
Ssq box
155x5
175x5
195x5
Bb shrug ss glute bridge
225x12/12
230x12/12
235x12/12
Chin/bb pushup/bb plank/gripper
9/29/45s/5
Stretch
12/28/17 bench 1s
Walk 5 min
Mobility
Bench
45x10,8
95x5,5
135x5
175x5
205x5
230x3
260x7
205x10
Inverted row
10
10
10
Pushup/fk/box squat
30/25/10
20/25/10
*9 degrees out. This was enough work today.
12/29/17 sq 1s
Walk 5 min
Mobility
Step up
15
15
Squat
10
45x5
95x5
135x5
185x5
210x5
240x3
265x5 belt
305x2 belt
210x5 belt paused
Ghr
10
11
11
Ab wheel
20
16
14
Tabata shadow box
4 min
Chinup/wg pushup
9/30
Stretch
1 Like
1/1/18 log
Mobility
Log
55x5,5
77x5
97x5
107x5
127x5
142x10
107x5
107x5
107x5
Pull up ng
5
25x5
25x5
25x5
25x5
25x7
Dips
10
25x10
30x10
Bb upright row
55x10
60x10
60x11
Db lying ext as seated alt db hammer
30x12/30x12
30x12/30x12
30x12/30x12
Walk 18 min
*6 degrees out. One long sleeve shirt, 2 hoodies, and one thick winter coat. f
1/2/18 walk 30 min
1/3/18 dl 5s
Stairs x 5
Mobility
Dl doh
45x5,5
135x5,5
185x5
240x5
275x5
315x7
Dl bbb
200x10
200x10
200x10
200x10 sumo
200x10
Ab wheel
11
11
11
11
11
Donkey calf
Bw x 15
Bw x 15
Bw x 15
Stairs x 5/pushup x 25/fk x 25
Stretch
1/4/18 bench 5s
Stairs x 5
Mobility
Bench
45x10,10
95x5,5
135x5
175x5
205x5
235x11
Bench bbb
145x10 wg
145x10 wg
145x10 cg
145x10 cg
145x11 cg + chains
Db row
60x10
60x10
60x10
60x10
60x12
Band tri pd ss bb curl
Px20/45x20
Px20/45x20
Seated band fp
Px20
Px20
Stretch
1/5/18 squat 5s
Stairs x 7
Mobility
Step up
15
15
Sq
10
45x5
95x5
135x5
185x5
215x5
245x7 belt/ab wheel x 10
Ssq
185x5/ab wheel x 10
185x5/pushup x 15
185x5/ab wheel x 10
185x5/pushup x 15
185x5/ab wheel x 10
Db row
60x10/pushup x 15
60x10
60x10
Bb curl
45x20
45x20
Walk 7 min
Stretch
1/8/18 log 3s
Stairs x 7
Mobility
Log 55x10
Face pulls w/mini band x25
Log 65x5
Step up x15 each
Log 82x5
Face pulls w/mini band x25
Log 97x5
Step up x15 each
Log 117x3
Pull-ups ng x 5
Log 132x3
Pull-ups ng 25x5
Log 150x10
Pull-ups ng 30x5
OHP 117x5
Pull-ups ng 35x5
OHP 117x5
Pull ups ng 40x5
Log 117x5
Log 117x5
Log 117x5
Barbell shrug 145x21
Barbell shrug 145x22
Time 39:20
Walk 7 min
*in this extreme winter I find it counterproductive to walk before lifting so I will do it after.
1/10/18 DL
Stairs x 7
Mobility
Deadlift warm-up 135x5
Hanging leg raises x10
Deadlift warm-up 185x5
Hanging leg raises x10
Deadlift warm-up 225x5
Hanging leg raises x10
Deadlift Work Set 260x3
Push-ups on bb x12
Deadlift Work Set 295x3
Pushups on bb x 12
Deadlift Work Set 335x7 belt
Push-ups on bb x 12
Deadlift 260x10 doh
Pull up ng
5
35x5
50x5
10
Db row
80x10
85x10
Bb curl
95x8
75x15
Time 43 min
1/11/18 bench 3s
Walk 7 min
Mobility
Bench
45x12
95x5
115x5
140x5
165x5
195x3
220x3
250x10
195x12 wg
Inc bb
195x6
175x9
Dips
70x6
50x9
Tri bar skullcrusher
80x8
85x8
Stretch
1/12/18 squat 3s
Stairs x 7
Mobility
Sq
45x5,5
95x5
135x5
175x3
205x3
230x3
260x4 belt poop
205x7
Zercher ssq step up
65x6
75x6
80x7
Sldl
225x6
230x6
Ab wheel
1 ch x 12
1 ch x 12
1 ch x 15
1/13/18
Weighted vest walk x 20 min
1/15/18 DL
Stairs x 3
Walk 5 min
Mobility
DL
45x5
135x5
225x5
295x3
365x1
405x1
405x3 belt
365x5 belt
Pull up ng
5
50x5
40x6
30x8
Corner row
B+135x5
B+145x5
B+155x5
Bb curl
95x5
100x5
Time 41 min 30 s
Stretch
1/16/18
Walk 30 min
1/17/18 push
Stairs x 7
Mobility
Log
55x10
77x5
107x5
127x5
142x3
162x10
182x4 joker
Cg bench
95x8
135x5
185x5
205x5
235x3
260x6
280x3 joker
Dips 90sec rest
70x5
70x5
70x5
Pushup x 30 pull up x 7
Stretch
1/18/18
Walk 25 min
1/19/18 Sq 1s
Walk 5 min
Mobility
Sq
5
45x5
95x5
135x5
175x5
215x5
245x3 add belt
275x5 wraps
315x1
Ghr 60s rest
10
10
10
10
10
Step up 10s rest per leg
10
10
10
10
10
Ab wheel
21
Stretch
1/22/18 log 5s
Walk 5 min
Mobility
Log
55x10
77x5
97x5
117x5
127x5
147x12
Pull ups ng
5
30x5
35x5
40x5
30x7
Dips
5
50x5
60x5
70x5
50x8
Facepull px21
Stretch