9/27/19 DL
Dl
85x5
135x5
185x5
225x3
275x1
335x4
275x5
DB row
80x10
80x10
Bb shrug
185x12
185x12
Donkey calf
90x12
90x12
Walk 10 min
Chin-up 9
Push-up feet on couch 24
Stretch
9/28/19 Log 3/5/1
Log press 155tm
55x5,5
75x5
95x5
110x3
125x3
140x5
155x1
Bench
135x10cg
135x10cg
135x10cg
135x10wg
135x10wg
Standing band row
Gx10
Gx10
Gx10
Gx10
Gx10
Alt db curl
15x20
15x20
15x20
Walk 20 min
Strained my lower back deadlifting yesterday
10/1/19 Chest
Inc bench
205x6
185x8
Bench
225x6
205x8
Tribar lying ext
90x8
80x10
Rear delt
15x12
15x12
15x12
15x12
Ab wheel
15
15
Chin up 7
Feet up push-up 25
10/2/19 Lower
SSQ box squat
185x6
165x8
DL
275x6
245x8
Donkey calf
100x10
90x12
BB curl
85x8
75x10
DB hammer curl
20x20
20x20
20x20
5 hill sprints
10/4/19 log
Log press
55x12
75x8
95x5
115x5
135x3
155x7
135x8
Ng pull-up
5
25x5
35x6
25x7
Dip grip bent knee raise
10
10
10
Db side lateral
15x12
15x12
15x12
Alt Db curl rest pause
20x25.15.10
Kb swing 35x12
Db ng push-up 25
Ng pull-up 8
7 minutes of Heaven
Run 1 min
Walk 45s
Run 45s
Walk 45s
Run 45s
Walk 1 min
Run 1 min
Jumping jacks 1 min
Stretch
10/6/19 A
Squat
45x5
45x5
135x5x5
Bench
125x5x5
BB row
100x5x5
BB curl as Db lying ext
75x10/30x10
75x10/30x10
DB rear delt
15x10
15x10
Run/walk 25 min
5 all out hill sprints
Stretch
10/8/19 Bench 5s 240tm
Bench
160x5
180x5
205x10
BBB bench
120x5x10
Inc Db w twist
50x3x10
Lying Db ext
30x3x15
Ng pull-up 8
Diamond push-up 22
Bubble tag with children for cardio
10/9/19 squat 5s
Squat Olympic shoes
130x5
150x5
170x5
BBB squat
100x5x10
Donkey calf
90x12
92.5x12
95x12
Ab wheel
5x10
kB swing
35x50
Stretch
10/11/19 log 5s
Log press
55x10
75x8
95x5
105x5
120x10
105x8
95x10
Ng pull-up
25x5
30x5
35x6
30x5
25x5
Dips
12
12
12
Db side lateral
15x12
15x12
15x13
Db rear lat
15x12
15x12
15x12
Feet elevated push-up 25
Crunch 50
Chin up 5
10 min hiit bw circuit
10/12/19 walked 8 miles most of it in NYC
10/13/19 DL
dL
45x12
135x5
155x5
185x5
195x5
225x5
255x9
BBB DL
155x5x10
Dip grip bent knee hlr
5x10
Gripper
200x5
200x5
Db wrist
30x12
30x12
Chin x8
Hiit bw 10 min
Walk 1 mile
10/15/19 Bench
Bench
170x5
190x5
215x5
215x5
190x8
Db row
70x5x5
1 Db uneven step up opposite side
30x5
30x5
30x5
Sumo DL
135x5
185x5
185x5
Wg pull-up 8
Pushup 25
Side crunch 25 per side
Leg raise 10
Stretch
10/18/19 Log
Log press
55x12
75x8
105x5
125x5
125x5
125x5
125x7
Pull-up ng
20x5
25x5
25x5
25x5
25x7
BB curl/lying Db ext
65x10/30x12
70x10/30x12
75x10/35x12
75x10/35x12
75x10/35x12
Db hammer curl/band tri Pd
35x10/px25
35x10/px25
35x10/px25
Back yard run walk
5 min
Pushups 50
Chin-ups 10
Crunches 50
*feeling strong
10/19/19 squat deadlift
Squat
10
65x5
95x5
135x5
160x5
185x5
185x5
185x5
deadlift
210x5
240x5
275x5
275x5
275x5
315x1 overtime
365x1
415x1 easy
Farmers walk
115s x 2 x 70ft
135s x 2 x 70ft
Donkey calf
12
90x12
90x12
90x12
Ab wheel
12
12
12
kB swing 100 rest pause
35x50+30+20
Db push-up 26
Pull-up 9
Reverse crunch 20
Walk 10 min
10/20/19 arm day
Bb curl
45x15
55x12
65x10
75x8
Cg bench
135x15
155x12
175x10
195x8
Seated Db curl
30x10
30x10
30x11
Lying Db ext
30x12
35x12
35x15
Db hammer
35x10
35x10
35x11
Tricep parallel dip
12
12
12
Db preacher curl nonstop 1 arm
20x12
20x12
20x12
Cg handle push-up
20
20
16
Pose
Stretch
10/31/19
Walk 30 min
Then lift a few hours later
Back dual progression
BB row 205tm
45x12
95x5
135x5
155x5
175x10
Inverted pull-up
10
1 ch x 10
1 ch x 11+5+4 rest pause
BB curl
65x5
75x5
85x8+4+3 rest pause
BB shrug
225x8
245x8
265x9
Btb bb wrist
135x10
145x10
145x12
Chin x 10
Push-up 3
35 mins workout
Stretch
11/1/19
Walk 30 min
Pull-up 10
WG push-up 30
Oblique crunch 20
Mobility
11/2/19 Sq/DL
Mobility
Squat
10
45x5
95x5
135x5
155x5
175x3
195x3
225x1 add belt
255x1
285x1
315x1 add knee wraps
335x10 sec walkout
Deficit Deadlift 1.5 inch
135x5
235x5
315x3
325+2 chain x 3
335+2 chain x 3
385+2 chain x 1 easy
405+2 chain x 1 easy
425+2 chain x 1 medium effort
315x10
ghr
12
15
Donkey calf
12
90x12
90x15
Ab wheel
10
10
10/chin-up 10
10
10
Foam roller push-up 30
kB 35x12 swing 1 arm
Stretch
11/3/19 bench 5s 240tm
Mobility
Bench
45x15
95x8
120x5
140x5
155x5
180x5
205x8
Inc Db bench
70x8
70x8
70x10
Inc Db fly
30x12
30x12
30x12
Cg bench feet in front
155x8
165x8
175x8
Db lying tri ext
30x12
30x12
30x15
Band tri pd
Px102
Walk jog 30 min
Ng pull-up 11
Db push-up 31
Lying reverse crunch 12
Stretch
11/4/19 walk 30 min some jog
Ng pull-up 11
Push-up 31
Crunch 30
11/5/19 Sq/log
Mobility
Box Squat
10
45x5
95x5
120x5
135x5
155x5
175x6
175x5
175x5
Log press
105x5
125x5
125x5
130x5
130x7
Db row
80x8
80x8
80x10
Donkey calf rest pause
45x20+15+15
Neck harness rest pause
20+20+18+15
Run walk 5 min 30s/30s
Walk and random runs for 8 mins
1 mile total
Feet on stairs push-up 31
Chin up 11
1 arm kb swing 35x12
Stretch