2/21/18
Walk 35 min
2/22/18 bench 3s
Walk 11 min
Mobility
Bench
45x15/bpa x 10
45x5/bpa x 10
95x5/bpa x 10
135x5/bpa x 10
170x5/pullup x 5
200x3/pullup x 5
230x3/pullup x 5
255x3/chin x 5
280x1/chin x 5
280x1
Paused cg bench
200x5
200x5
200x5
Chest supp bb row
145x8
145x8
145x8
Dips/db hammer
45x8/40x8
45x8/40x8
45x8/40x8
Stretch
2/23/18 DL 3s
Walk 11 min
Mobility
DL
45x12
135x5
135x5
195x5
235x5
275x3
315x3
355x3
385x1
385x1
275x5
Ssq Step up
65x6
85x6
85x6
Bw x 20.
Strict press
45x5
95x5
115x3
140x3
155x5
Pullup ng x 10
Stretch
2/24/18 Walk 22 min
2/25/18 walk 24 min
2/26/18
Walk 7 min
Mobility
Hang clean
45x5
95x5
115x10
115x9
Squat
95x5
135x3
185x3
205x5 loose belt
230x5 belt
260x5 belt wraps
Strict press
45x5
95x5
115x5
135x3
155x3
175x1
185x3 some leg drive
Axle curl
70x12
70x11
70x10
70x10
70x10 5 min 25 sec
Face down neck ext
10x12
10x12
10x12
10x12
10x12
Stretch
2/28/18 bench 5s
Walk 7 min
Mobility
Bench
45x15,5
95x5,5
135x5
185x5
215x5
245x5
Rev band (light) cg bench
275x3
300x3
320x3
Db bench
80x10
80x15
Dips
10
25x10
45x10
Face pull ss plate Cuban rotation
Px20/5s x15
Px20/5s x 15
Stretch
3/1/18 walk 14 min
3/2/18 Dl 5s
Stairs x 5
Mobility
Pullup
10
5
25x5
35x5
45x7
DL
135x5
185x5
225x3
255x5
295x5
335x5 belt
Db row
90x10
90x10
90x10
Bb shrug ss neck harness
245x10/10x20
245x10/10x20
255x10/10x20
Ab wheel
15
1 ch x 15
20
Tabata punch 4 min
Stretch
3/3/18
Walk 25 min
3/4/18 Oh 5s
Mobility
Strict press
45x5,5
65x5
85x5
115x5
135x5
150x5
Bench/pullup
150x10cg/10 wg
150x10cg/10 ng
150x10mg/10 chin
150x10 mg/10 wg
150x10 wg/10 ng
Axle curl ss band tri ss facepull
70x10/px15/px15
70x10/px15/px15
70x10/px15/px15
Stretch
Pm walk 16 min
3/5/18 Sq 1s
Mobility
Sq
45x5,5/ab pd px15
95x5/ab pd px15
135x5/ab pd px15
185x3
215x5 loose belt
245x3
275x3 belt wraps
315x1
Step up plate against chest
25x10
25x12
25x12
Ghr 3 sec neg
10
10
11
Dragon flag
10
10
10
Sled +45 x 4 x 50ft non-stop grass
Stretch
3/7/18 bench 1s
Mobility
Forearm plank 3x45s
Bench
45x12,5 dislocate x 10
95x5 bpa x 12
95x5 fp x12
135x5 dis x 10
175x5 bpa x 12
205x5 fp x 12
235x3 dis x 10
265x3 bpa x 12
275x3 fp x12
Rev bench light
315x3
325x3
Handle ng pushup w mini band/inverted row
20/12
20/12
20x12
Plate swing
25x15
25x15
25x15
Paused deadleg bench ss plate rear delt
135x5/5s x 10
135x5/5s x 10
135x5/5s x 10
.
Stretch
3/9/18 DL 1s
Walk 5 min
Mobility
DL.
45x10
135x5
165x5
195x5
235x5
295x5
335x3
375x3 belt
Band GM ss side plank
P x 15/35 sec x 3 rd
Neck harness
10x20,20,20
Gripper
200x5,5
Pullup 5 pushup 10
Stretch
3/11/18 log 5s
Mobility but
Log
55x5/dis x 10
75x5/bpa x 10
95x5/ng pullup 25x5
115x5/ng pullup 25x5
135x5/ng pullup 25x5
155x10/ ng pullup 25x5
170x3 joker/ ng pullup 25x5
Dips/face pull
15/px15
15/px16
15/px16
Axle curl/band tri pd
70x10/px15
75x10/px15
75x10/px15
Plate Cuban rotation
5x15
5x15
Pullup x 5/pushup x 10
Stretch
Walk 7 min
3/12/18 sq 5s
Mobility
Ssq box
5
65x5/ab pd px15
115x5/ab pd px15
155x5/ab pd px15
185x5
215x5
240x5 belt
Weighted ng pullup
25x5
30x5
35x5
Strict log
55x5
105x5
125x5
145x5
Rdl
135x8
145x8
155x8
Ab wheel
15
15
15
Bb curl
65x10
70x10
70x10
Stretch
3/14/18 bench
Mobility
Cg bench
45x20/Step up x 12
45x5/dis x 10
95x5/Step up x 12
135x5/bpa x 12
165x5/fp px12
190x5/dis x 12
220x5/dis x 12
245x5
245x5
245x5
Strict log press
105x5
125x5
135x5
Db bench
80x10
80x10
80x10
Dips
10
10x10
10x10
Ng handle pushup
30,12,10 in 1:52
Stretch
3/15/18 walk 28 min
3/16/18 DL 5s
Mobility
Mod Sumo .5 def
45x10
135x5
185x5
225x5
275x5
295x5
295x5
Pullup ng
5
25x5
27.5x5
27.5x5
Db row
80x10
80x10
80x10
Bb shrug
185x20
185x20
Tri bar hammer curl
80x10
80x10
80x10
Db 1 arm preacher
20x10
20x10
Neck harness
10x20
12.5x20
12.5x20
1 hand plate walk
45x150ft x 3 sets per arm (nonstop)
Stretch
3/19/18 sq
Mobility
Chin x 5/pushup x 10
Ssq box
5
65x5/ab pd x 15
115x5/ab pd x 15
155x5/ab pd x 15
205x3
250x3 belt
270x3
Ghr 4 sec neg
10
1 ch x 10
1 ch x 10
Chin / dip
25x8/25x8
25x8/25x8
25x8/25x8
Plate farmers walk
45x150ft
45x150ft
45x150ft
Stretch
3/21/18 bench
Mobility
Chin x 5/ pushup x 10
Bench
45x15/dis x 10
95x8/bpa x 12
135x5/fp x 15
175x5/bpa x 12
205x5/db row 80x10
230x11/db row 80x10
175x16/db row 80x11
Step up/plate swing
25x12/25x12
25x12/25x12
25x12/25x12
Donkey calf
90x12
90x12
90x12
Dragon flag
10
10
10
*So far so good. I recently bought a 3 way door pullup station so now 3x a day I do pulups and pushups grease the groove style.
3/23/18 DL/Log
Mobility
Chin x 5 pushup x 10
.5 def dl
45x12
135x5,5
185x5
225x3
245x5
275x3
310x10 belt
330x2 joker
Log press
55x5
105x5
125x5
145x10
Inverted row
10
10
10
Cg Inc press/neck harness
135x10/10x20
135x10/10x20
135x10/10x20
Db 1 arm curl ss str8 leg sit up
20x12/20
20x12/20
20x12/20
Stretch
3/26/18 ssq
Mobility
Ssq box speed
5
65x5
115x5
155x5
205x3
230x1
205x6x2
Rdl
135x8
155x8
175x8
175x8
175x8
Ab wheel
10
1 ch x 10
1 ch x 10
1 ch x 10
1 ch x 10
Db snatch
20x5
20x5
20x5
20x5
20x5
Stretch