7/1/19 Bench 5s
Mobility
Bench
45x15
95x5
135x5
150x5
170x5
190x5
Cg paused bench fsl
150x5
150x5
150x5
Inverted row
10
10
10
Tabata 4 min jj/pc
Stretch
7/2/19 squat 210tm 5s
Mobility
Ab wheel x 10
Power clean
45x5
95x5
Squat
45x5
45x5
95x5
135x5
160x5
180x5
Paused squat fsl
135x5
135x5
135x5
Db farmers walk for posture ss ng pullup
30s x 150ft/5
30s x 150ft/5
5 min jog/walk 30s/30s
*Iād term what I am doing as 5/3/1 barely more than Jacks#!+ first time barbell squatting in forever.
7/3/19
Weighted vest walk 30 min
7/4/19 log 5s
Mobility
Log press/pullup
55x5/dis x 10
75x5/bpa x 10
95x5/ng x 5
115x5/ng x 5
135x5/ng 25x5
155x5/ng 25x5
Fsl log
115x5/ng 25x5
115x5/ng 25x5
115x5 clean and press all reps/ng bwx7
10 min hiit bw circuit
Later in day 30 min walk
7/5/19 DL 5s 330tm
Mobility
DL
45x10
135x5
135x5
185x5
215x5
250x5
280x5
Fsl DL standing on 45
215x5
215x5
215x5
Dip grip bent knee raise
10
10
10
Chin
5
5
7/6/19
Walk 30 min
Pull up/pushup pyramid non stop
5/5
4/4
3/3
2/2
1/1
Chinups during random Times of day
7 sets of 5 grease the groove
24 hour fast day so dinner at 6pm. I normally ear 2 meals a day lunch and dinner. I plan on doing one 24 hour fast each week for rest of summer. Only water, green tea, or black coffee during day. Objective is to be a lean 185lbs by 9/1/19. Currently hovering between 190-195.
7/17/19 bench reverse pyramid
Mobility
Bench
220x9
200x10
Db incline
80x8
70x10
Bb curl
85x9
75x10
Lying tribar ext
90x8
80x10
Stretch
8/11/19 Log
Mobility
Log press/all sets SS bpa x12
55x5
85x5
115x5
140x5
160x5
175x3
185x2
202x2
Pull up my
5
35x5
45x3
55x3
65x3
75x3
Dips
45x5
55x5
65x5
Btb shrug
135x12
185x12
225x12
Log clean and press
105x12
10 min walk
Pullup/pushup pyramid nonstop
1/1
2/2
3/3
4/4
5/5
Walk 10 min
8/12/19 cardio
Walk 5 min
Run 30s/walk 90 sec x 6
Walk 5 min
Body weight circuit
Pullup 8
Push up 15
Lunge 12
Plank 60 sec
Jumping jack 35sec
Superman 15
Squat 35 sec
Mountain climber 20
Flutterkicks 30
Stretch
8/14/19 upper
Bench
245x3
200x10
Inc db
50s x 20
50s x 18
Chest supp row
105x12
110x12
115x12
115x12
Db shrug w hold
50s x 15
50s x 15
50s x 15
Band pd
P x 100
Db side lateral
15x15
15x15
15x15
8/20/19 ssq 5s 225tm
Walk 10 min
Ssq box squat
65x5
115x5
145x5
170x5
190x5
Kb swing
35x100 reps
Ab wheel
12
12
12
Standing calf
100 reps
Stretch
8/21/19 bench 245 tm 5s
Mobility
Cg bench /bpa x 10 between sets
45x15
95x8
135x5
160x5
185x5
210x8
160x10
Db row
60x10
65x10
70x10
Db side lateral
15x15
15x15
15x15
Alt db curl
15x15
15x15
15x16+5 hammer curl
Walk 10 min
Chin x 10
Cg pushup x 25
Glute bridge 1 min
Push up plank x 1 min
Stretch
8/23/19 DL
Mobility
DL
45x12
135x5
185x5
240x5
275x1
320x5
295x5
Weighted ng pullup
30x6
25x7
Db row
90x8
90x10
Weighted chin
25x8
Gripper
200x5
200x5
1 mile run/walk
9:30
Stretch
8/27/19
Ssq box squat
10
65x10
115x5
155x3
175x10
160x10
145x11
Ng pullup
35x8
30x8
25x8+10sec hold
Donkey calf
90x12
90x12
Db side lateral
20x12
20x12
Walk 10 min
Feet on 2nd step pushup 30
Pullup 10
Stretch
9/6/19 DL
Mobility
DL
45x10
135x6
185x5
225x3
275x1
325x5
295x5
Ng pullup
35x7
30x8
Db row
95x8
95x10
Ab wheel
15
15
Stretch
9/13/19 c
Ssq box 225tm
65x8
115x5
125x5
135x5
Inc cg bench 225tm
145x5
170x5
190x5
Deadlift 380tm
245x5
285x5
325x5
Bb curl
65x10
65x10
Neck harness
20x20
20x20
Chinup 7
Feet elevated push-up x 21
Ab wheel 12
9/15/18 A
Ssq box
65x5
115x5
170x5
190x3
215x5
Log press
125x5
130x5
135x5
Sumo DL
190x5
210x5
230x5
Donkey calf
95x10
95x10
Bb curl
70x10
70x10
Pull-up 8
Push-up 23
Ab wheel 12
Run/walk 10 mins 1 mile
7 min walk stretch
9/18/19 B
Bench
45x20
95x8
135x5
180x5
200x3
230x7
Ng pull-up
27.5x5
30x5
32.5x5
Squat
100x5
120x5
Snatch dl
135x5
185x5
Bb curl
70x10
70x11
Run/walk
6 mins 30/30
1 min walk
Ng pull-up
8
Db push-up 23
Stretch
9/20/19 C
box squat
65x8
120x5
130x5
140x5
Inc cg bench
155x5
175x5
195x5
Deadlift
250x5
290x5
330x5
Bb curl
70x10
70x11
Neck harness
25x20
25x15
Chin-up 8
Feet elevated push-up 23
Ab wheel 14
9/23/19 A
Ssq box squat
65x5
115x5
155x5
175x5
Bench
135x5
185x5
205x5
Deadlift
185x5
225x5
245x5
Pull-up ng
20x5
22.5x5
25x5
Pull-up 9
Push-up 23
Ab wheel x 14
Stretch
9/25/19 B push
Log press
155x5
140x8
Cg bench
215x6
195x8
Dips
50x6
40x8
Bb curl
75x8
75x10
Gripper
200x5
200x5
Run/walk 4min
Chin x 9
Push-up db x 24
kB swing 35x10
Stretch