3/20/2020 log press 3s
Log press
125x3
145x3
162x4
125x10
Pull-ups ng
25x5
30x3x5
30x7
Dips
45x8
45x8
45x8
Lying Db tri ext
40x14
40x14
40x15
Db hammer curl
40x9
40x9
40x10
Bb upright row
45x12
55x12
55x12
3/21/2020
Lots of walking.
My 6-year old son got sick yesterday with a fever and vomiting (worse time in history). He slept most of the day. Thank God, at night he started eating and was more alert. Today much better. Hoping my daughter doesnāt catch it.
3/22/2020 DL 1s
Mobility
DL
45x12
135x7
185x5
225x3
280x5
320x3
355x3 belt
405x1 joker
315x3 doh deficit
Weighted vest step up
40x12
40x12
40x12
Dip grip bent knee raise
5 sets of 15
Donkey calf
50x15,15,15
Sled backwards pull
90x4x50ft
100x4x50ft
Weighted vest walk
30 mins 1.86 miles
Feet on steps push-up 35
Pull-up wg 10
Ab wheel 15
kB swing 1 arm 35x10
Stretch
3/23/20 bench day 1s
3/25/20 Ssq 1s
3/27/20 Log 1s
Log press
55x12
75x5
105x5
135x5
155x3
170x3
Pull-up ng
30x5
30x5
35x5
35x5
35x7
Dips
50x8
50x8
50x8
Dn lying tri ext
45x12
45x12
45x14
Db hammer curl
40x8
40x8
40x8
Upright row
55x12
60x12
65x12
Walk 5 min
Cg doh pull-up 10
Pike push-up feet on couch x10
Reverse crunch 10
Oblique crunch 20
Tabata 5 min shadow box/run in place
Stretch
3/28/20 indoor cardio
Body weight 10 minute circuit
45 sec shadow box 15 sec rest for 5 minutes
Stair sprint 7
Mobility
3/29/2020 DL SSQ 5s
Deadlift
45x10
135x5,5
185x5
225x1
250x5
290x5
325x7 belt
375x3
400x3
Ssq box
155x5
175x5
200x5
Step up weighted vest
40x12
40+1ch x 12
40+1ch x 12
Ssq standing calf
200x12
200x12
200x15
Dip grip bent knee raise
15
16
16
16
16
Walk 20 min
Chin up 10
Foam roller push-up 30
Oblique crunch 20
Stretch
3/31/2020 bench 5s
Mobility
Bench all sets diaper setter with bpa
45x20
95x5
135x5
165x5
190x5
220x8
240+2 ch x 3 paused
190x12
Db row
90x10
90x12
90x10
Inc cg bench
185x5
190x5
190x5
Inverted row
10
1 ch x 10
2 ch x 12
Seated face pull
Px17,17,20
Bb curl
65x12
70x12
75x12
Handle push-up 32
Vbar pull-up 8
Stretch
4/2/20 SSq 5s
Ssq box
10
65x5
115x5
155x5
180x5
200x7
Walking lunge
12
12
12
Ghr
12
12
12
Plate farmers walk fingertip
45sx 3 x 150ft
Donkey calf
55x15,15,15
Ab Pd
Gx20,20,20,20
4/3/20 milt press 5s
Seated milt
45x12
75x5
105x5
120x5
140x5
160x5
Ng pull-up
5
35x4x5
37.5x5
Dips
55x5
65x5
80x5
Rack pull-up
10
10
1ch x 10,10
1 arm Db oh tri
40x8,9,10
Db side lateral
20x12,12,12
Tabata shadow box jumping jack 5 min
Chin up 12
Cg push-up 35
Flutter kick 40
4/4/20
1 hour walk
4/5/20 DL3s and 1 hour max pushups
Mobility
DL
45x11
135x5
185x5
225x3
270x3 Start push-ups
305x3
345x5 belt
Step ups
14
14
15
Glute air hump
45x15,15,17
Seated calf
90x5x20
Dragon flag
10
10
10
Total pushups 618 in 1 hour. Many different drips and varieties.
But, wait there is more!!!
Weighted vest walk
31 mins 2 miles
Iām tired 
4/7/20 bench 3s
Bench
45x15
95x8
135x5
180x5
205x5
230x5
185x10
Inverted row
10
3x10 feet on bench harder
8 feet on bench
Handle push-up
20/ng pull-up x 5
20/chin-up x 5
20/ng pull-up x 5
15/ chin-up x 5
Atlas stone push-up x 20/ng pull-up x 5
Bb curl
75x10
75x10
75x10
Standing face pull
Px20,18,16
4/9/20 squats 3s
Ssq box
10
65x5
115x5
165x3
190x3
210x5
Walking lunge
15
15
15
Ssq calf
155x12
165x12
175x12
Ghr
14
14
15
Weighted vest box squat
40x20
40x20
Chin-up x 7
Foam roller Push-up x20
Lying leg raise x 15
4/10/20 log 3s
Log press
55x10
75x5
95x5
110x5
130x3
150x3
165x3
185x1
125x7
105x10
Pull-up ng
37.5x4x5
37.5x7
Dips
65x5
80x5
90x5
Rack pull-up
11
11
1ch x 11
1ch x 11
Handstand push-up against wall
10
10
11
Gorilla chin
5
5
7
Mow lawn.
Run/walk intervals 1 mile in 9 mins 43 seconds
Walk 5 min
*walking a lap around the backyard between all sets. Getting 10,000 steps a day minimum. Also, focusing on more bodyweight exercises in support of the gym brothers and sisters that canāt lift.
4/11/20 5 mile walk
4/12/2020 DL1
Mobility
Deadlift
45x12
135x5
185x5
230x5
290x5
330x3
365x4 belt
405x2 belt
225x17
Step ups weighted vest
40x12
40x12
45x15
Glute air hump
45x15
45x15
45x17
Dip grip bent knee raise
15
15
16
16
16
Gripper ss stair calf
200x5/20
200x5/20
200x5/25
25 Push-up/40 flutter kick/ run 5 laps around pool x 2
Weighted vest jog x5
Sprints x 7
Walk 10 minutes
Stretch
4/17/20 log
Log press
125x5,5,5
Pull-up ng
40x5
45x5
50x5
Dips
80x5
90x5
100x3
50x8
Bb curl fat grip
65x8
75x8
75x8
Circuit train
4/18/20 DL
Deadlift
45x10
135x5
225x3
275x2
315x1
365x1
405x1 belt
415x1
425x1
365x5
335x7
Db row
90x8
90x10
Ng pull-up
10
45x5
25x7
25x7 + 3 bw
Dip grip bent knee raise
15
15
17
Walk15 min
4/19/20 upper
Inc bench
45x15
65x8
95x5
135x5
185x2
205x5
185x8
Cg bench
185x2
205x7
185x 10
Dips
55x8
45x10
Face pull
Px15
Px15
Px15
Px15
Px15
Ab wheel
12
1ch x 12
2 ch x 12
Weighted vest walk 2.1 miles 31 mins
Chin up 10
Diamond push-up 21
Fk 50
Stretch
4/20/20 couch to 5k day 1 week 1
4/22/20 upper b
Ng pull-up
8
25x5
50x6
35x8
Strict press clean 1st
95x5
145x5
125x8
Db row
100x6
90x8
Hlr
12
12
Db side lateral
15x12
15x12
15x12
15x12
4/23/2020 couch to 5k week 1 day 2
4/24/2020 lower
Ssq box
65x5
115x5
155x3
205x3
175x6
Deadlift
135x5
225x3
315x1
375x5 Belt
335x5 belt
Weighted vest step up
40x12
40+1 chain x 12
Donkey calf
45x12
70x12
55x15
Bb curl
85x8
75x10
Gripper 200x5
Weighted vest walk 2 miles 29 mins
Pull-up 10
Push-up with hand lift 16
Stretch
4/25/2020 couch to 5k week 1 day 3
Plus 20 mins walking
5 minute abs
4/26/2020 bench 5s
Cg bench
135x3
185x2
210x5
205x10 ng pull-up 5
135x12
Dips/ng pull-up
45x6/bw x 5
50x6/bw x 5
50x8/bw x 5
Bw x 18/bw x 7
Inverted row
10
10
10
Face pull
Px20
Px20
Px20
Px20
Px20
Weighted vest walk 2 miles 28:38 beat goal of 30 mins
Pike push-up feet elevated 12,15
Pull-up 7,7,7, 7
Chin up 5, 5, 5, 5 20
Cg oh pull-up 5, 5, 5,
Ng strenum pull-up 5, 5
Hanging L shape negatives 5
Slow lying leg raises 10
4/27/2020 Ssq 5s
Mobility
Ssq box
10
65x5
115x5
155x5
180x5
205x5
155x5
155x5
155x5
Step up
10
10
10
10
10
Hanging bent knee raise
10
10
10
8
8
Weighted vest walk with some jogging
2.07 miles in 28:30
Pull-up 10
Push-up 21
Walking lunge 12
Jumping jack 35
Plank 60 sec
Stretch
4/30/2020 couch to 5k week 2 day 2
Plus 3 30 second sprints all out
Walk 1.25 miles
5 minute abs nonstop
Stretch
5/1/2020 Deadlift
Mobility
Deadlift
45x12
135x5
185x5
225x5
275x1
315x5
230x10
Ssq box squat
155x5
165x5
175x5
Ghr
10
10
10
10
10
Hlr bent knee
10
10
10
10
10+ 2 to side
Weighted vest walk
2 miles 31:50
Pullup 10
Foam roller push-up 25
Stretch
*legs were like jello today from running yesterday, not eating enough, and drinking too much moonshine 
5/2/2020 couch to 5k week 2 day 3
2 extra runs
Walk/hill sprints for 2 miles
Mow lawn
5/3/2020 bench
Mobility
Bench
45x5
95X8
135x5
185x5
225x5
185x10
Inverted row feet on bench
12
12
10
10
Dips
5
45x5
80x5
100x5
Bw x 27
Pullup side to side
5
6
7
4
Pike push-up feet on box
20
16
15
Ab wheel
12
12
15
BB curl 21s
50x7/7/7 full, bottom, top
50x21 full
Weighted vest walk
3.35 miles in
Vbar pull-up non stop
5,4 nonstop per side handstand push-up 5
Chin up 21