1/23/18 DL 5s
Stairs x 7
Mobility
DL
45x10
135x5
135x5
185x5
245x5
285x5
320x10 belt
Sldl from floor deadstop
225x5
235x5
245x5
245x5
Ab wheel
10
1 ch x 10
1 ch x 10
1 ch x 10
1 ch x 10
Stretch
1/24/18
Walk 30 min
1/25/18 bench 5s
Walk 5 min
Mobility
Bench
45x15
95x8
95x5
135x5
180x5
210x5
240x10
Inc cg
185x5
185x5
190x5
190x5
190x5
Db row
80x10
80x10
80x10
80x10
80x10
Chin x 8/pushups x25
Stretch
1/26/18 sq 5s
Walk 7 min
Mobility
Sq
45x5
95x5
135x5
195x5
225x5 belt
255x6 belt
Ssq box close stance
155x5
175x5
185x5
195x5
195x5
Ghr
10
10
10
11
11
Stretch
1/29/18 log 3s
Walk 5 min
Mobility
Log
55x5,5
85x5
107x5
120x3
137x3
154x10
Pull up ng
5
35x3
40x3
45x5
Cg bench 260 tm sst/ inverted row
155x8/10
180x8/10
210x6/10
Bb curl ss pushup
65x10/20
70x10/20
70x10/20
Stretch
1/30/18 DL 3s
Stairs x 7
Mobility
Donkey calf
12
45x12
90x12
115x12+6+6 (24)
Dl
45x8
135x5
185x5
225x5
265x3
305x3
340x3 belt
385x1 joker
385x1 joker
275x10
Ssq zercher Step up
65x8
85x10
Hlr
5
11+6+6 (23
Stretch
1/31/18 walk 30 min
2/1/18 bench 3s
Walk 5 min
Mobility
Bench
45x12
95x5,5
135x5
165x5
195x3
225x3
250x7
280x1 joker
Bbb bench /db row
145x10 wg/80x10
145x10 wg/80x10
145x10 cg/80x10
145x10 cg/80x10
145x15 cg/80x12
Dips/facepull
15/20
16/20
Chin x 10
Stretch
2/2/18 sq 3s
Walk 7 min
Mobility
Sq
5
45x5
95x5
135x5
175x3
210x3 loose belt
240x3
280x3
Bbb squat loose belt
140x10
140x10 switch to ssq
140x10
140x10
140x10
Hlr straight leg
7
7
8
8
9
Stretch
2/5/18 EAGLES ARE CHAMPIONS!! + OH 1S
Mobility
Log
55x10
77x5
97x5
127x5
147x3
164x5
Pull up as kneeling oh bb
10/95x10
10 ng/95x10
10 /95x10
10 ng/95x10
10 chin/95x10
Stretch
2/6/18 DL 1s
Walk 5 min
Mobility
DL 45x10
135x5,5
185x5
235x5
285x5
320x3
360x3 belt
DL BBB
185x10
185x10
185x10
185x10
185x10
Ab wheel
10
10
10
10
10
Stretch
*felt pretty awful today. Very congested and tired.
2/8/18 bench 1s
Walk 5 min
Mobility
Bench
45x12
95x5
115x5
145x5
175x5
210x5
240x3
265x3
BBB bench/db row
150x10 cg/85x10
150x10 cg/85x10
150x10 wg/85x10
150x10 wg/85x10
150x15 mg/85x10
Stretch
*still feel like chocolate covered poop
2/9/18 sq 1s
Walk 5 min
Mobility
Sq
5
45x5
95x5
135x5
185x3
225x5 loose belt
252x3
282x3 belt
Ssq loose belt
145x10
145x10
145x10
145x10
145x10
Hlr straight leg
10
10
9
8
8
Stretch
*90s dance music day. Even though Iām weak I had fun.
2/12/18 deload
Walk 8 min
Mobility
Log
55x8
75x5
95x5
115x5
Pullup/kneeling OH
10ng/100x10
10wg/100x10
10chin/100x10
Walk 5min
Stretch
2/13/18
Walk 2 miles 32 min
2/14/18 bench deload
Walk 5 min
Mobility
Bench
45x10,5
95x5,5
135x5,5
175x5
Inc cg
135x5
140+ch x 5
140+ch x 7
Dips
12
12
12
Tri bar ext
80x8
80x8
80x8
Handle ng pushup
20
20
15
Tabata 4 min
Run in place/pc
Jj/pc
Stretch
2/15/18
Walk 32 min
Stretch
2/16/18 dl deload
Mobility
Sumo DL
45x12
135x5
185x5
235x5
Pull up ng
5
25x5
30x5
35x5
Db row
85x8
90x8
90x8
Bb shrug
225x10
235x10
245x10
Ab wheel
12
12
12
Walk 8 min
Stretch
*almost 60 degrees this morning! Come on Spring!
2/17/18
Walk 55 min
Stairs x 10
Big stairs x 4
Ring Pull up x 10/Inc pushup x 20
Over under Pull up x 10/pushup x 20
Stretch
2/19/18 upper A (pull focus)
Walk 10 min
Mobility
Hang clean
45x5
65x5
95x5
Pull up ng
5
25x5
35x5
45x7
25x10
Strict press
70x5
115x5
135x5
150x7
115x10
Db row
95x8
95x8
95x9
Bb shrug
245x12
245x12
245x12
Bb curl
70x10
70x10
70x11
Db bench
80x8
80x12
Walk 23 min
Stretch
*joined a 10k steps a day challenge for this week. So extra walking will occur.
2/20/18 sq 3/5/1
Walk 11 min
Mobility
Squat
10
45x5
95x5
135x5
170x5
200x5
230x5
260x3 wraps
290x1
295x1
Ssq box
200x5
200x5
200x5
Ghr
10
10
10
Str8 leg sit up
10
10x10
10x10
Walk 5 min
Stretch