12/5/2020
Couch to 5k week 1 day 1
Hiking 2 miles
Hill sprints x 7
12/6/2020 chest/biceps
Mobility
Bench
45x25
95x10
135x5
185x5,5,5,5,5
Db incline ng
50x12
50x12
50x15
Dips
15
15
16
Bb curl
75x8
80x8
85x9
Tribar hammer curl
70x12
70x12
70x12
Handle pushups 100 in 2:37
Facepull px20,20
Chin up 10
Alt Db curl
20x15,16,40
12/7/2020 sq
Mobility
Step up no rest
12
12
12
Ssq box
65x5
115x5
155x5
185x5x5
Ghr
12
12
2 ch x 12
2ch x 12
Walking lunge
22
22
24
Seated calf rest pause
90x100 nonstop
12/8/2020 back
Mobility
Ng pull-up
5,5
25x5
45x5x5
Db row
100x8
100x8
100x8
Rack pull-up
12
1ch x 12
1 ch x 12
Seated band row
Gx16,20, 21
Hlr bent knee
12,12,12,12
Standing ab band pd
Px20
Px20
Px20
Side plate standing twist
10x12,12,12per side
Tabata shadow box/jj 5 min
12/11/2020
Mobility
Deadlift
45x10
135x5
185x5
225x5
280x5
300x5
Ssq GM
120x6,6,7,8,
Hlr bent knee
12
12
12
12
12
Donkey calf
2ch x 21,20,20,20,20
BTB shrug
145x,15,15,15,15.15
12/13/2020 oh/pullup
Mobility
Pullup ng
5
25x5
37.5x5
50x7
25x10
Log press
55x5,5
105x5
120x5
135x7
Inverted row
12
12
14
Lying Db tri ext to shoulder
50x12
50x12
50x12
Db hammer curl
50x8
50x8
50x9
Diamond push-up as seated face pull
35/px21
30/px22
31/px22
Px20
Pullup ng 17
12/14/2020 Ssq 5s
Mobility
Step up no rest
12
13
14
Ssq box
10
65x5
115x5
135x5
155x5
175x7
135x10
GHR
2ch x 12
2ch x 12
2ch x 14
Standing ab
Px20
Px20
Px21
kB swing 1 arm
35x12
35x12
Lying reverse crunch
20
21
12/16/2020 bench 5s
Mobility
Bench
45x20
95x8
135x5
145x5
165x5
190x8
Db row
70x12
80x12
90x12
Tribar extension lying/bb curl
80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x12
Seated band row to face
Px20
Px20
Px22
Feet on bench push-up handle/chin up
2 ch x 25/21
2 ch x 25/16
12/18/2020
Mobility
Deadlift
45x10
135x5
185x5
205x5
235x5
270x10
Sumo dL
225x5
225x5
225x7
Hlr bent knee
12
12
12
12
12
BTB shrug
135x15
155x15
155x15
155x15
175x15
Donkey calf
2ch x 25.25,25,25
Kneeling ab band pd
Gx15,16,21
12/19/20
Running/walking
12 minute boxing abs
6 minutes abs
Sore
12/20/20
Pullup
5
25x5
35x5
45x3
55x7
70x5 joker
100x1
Facepull
Px20
Px20
Px20
Px20
Btb dip
15
15
15
15
Pullup wg
10
10
10
Leaning fwd side Db raise
15s x 12,12,12
Db ng front raise
15x12,12,12
Db rear delt
15x12, 12, 12
Alt Db curl 20x20,20,21
Anabolic alien intense 10 minute upper body bodyweight workout as finisher
12/22/2020 squats 3s
Mobility
Step up
12
25x12
25x12
Ssq box
65x5
115x5
140x3
165x3
185x7
Ghr
12
12
1ch x 12
1 ch x 12
1 ch x 12
Ab wheel
12
12
12
12
12
10 minute bodyweight lower circuit ScottHerman Fitness
Stretch
12/23/2020 bench 3s
Mobility
Bench
45x20
95x8
135x5
155x5
175x3
200x5
Db row
90x10
90x10
90x10
90x10
Db inc ng
50x12
55x12
55x12
Seated high band row to chest
Gx12
Gx12
Gx12
Tribar hammer curl
80x10
80x12
80x12
Chin up 22
10 minute upper body circuit
12/24/2020 deadlift 3s
Mobility
Deadlift
45x12
135x5
185x5
225x3
255x3
285x6
305x3 joker
Sumo deadlift
235x5
235x5
235x7
Btb shrug
185x12
185x12
185x12
185x15
Hlr bent knee
12
12
12
12
12
Walking lunge
20
20
Seated calf 90x101
12/27/2020
Pullup
5
25x5
35x5
40x5
50x3
60x6
75x5 joker
50x9+2 rest pause
Tbar row
B+135x10
B+160x10
B+170x10
Inverted pullup
12
1 ch x 12
1 ch x 14+4
Db row
55x20
60x20
Bb curl
65x5
75x5
85x8
65x15
Db hammer curl
40x10
40x10
40x10
Improvised Db preacher curl
20x12
20x12
Wg pullup 11
12/28/2020
Log press
55x10,5
75x5
95x5
115x5
135x3
150x3
Seated facepull
Gx12,12,12,12
Bent over Db rear delt
20x15,15,15
Side Db lateral
20x12,12,15
Db front raise ng
15x12,15
Pike push-up
25
25
12/29/2020
Step up
12
12
25x12
25x12
Ssq box
65x5
115x5
135x5
155x5
175x3
195x5
Ghr
12
12
1ch x 12
2 ch x 12
2 ch x 12
1 leg calf
20,20,20
Donkey calf
45x20
45x20
45x20
Straight leg sit-up 25x12,12,12
Superset
Dragon flag 10,10,10
12/30/2020 bench
Mobility
Bench
45x10
95x5,5
135x5
165x5
185x5
210x5
Db row
80x10
90x10
100x10
100x12
Inc bench cg
135x5
155x5
175x5
Chin up
12
12
12
Alt Db curl as Db hammer curl
20x10/10
20x10/10
20x10/10
Cg Db push-up
20
21
21
Db shrug to clean
15x12
15x12
15x15
1/1/21 happy new year deadlift day
Mobility
Deadlift
45x10
135x5,5
185x5
235x5
275x3
300x8
Sumo deadlift
245x5
245x5
245x7
Bb shrug
225x10
225x10
225x12
Hlr bent knee
12
12
14
Seated calf rest pause
135x20+12+10+8
1/3/21 upper
Pullup ng
5
30x5
40x5
50x5
60x5
60x6
Inc bench
95x5
135x5
155x5
175x5
180x5
Db row
100x8
100x8
100x9
Dips
45x8
45x7
45x8
Bb curl
65x12
70x12
75x12
Facepull
Px20,20,20
Chin ups 15
Push-ups 50
5 minutes tabata shadow box
Stretch
1/5/2021 lower
Ssq
65x5
115x5
155x5
165x5
175x5
175x5
175x6
Deadlift
225x5
275x5
315x5
Weighted vest step up
40x8
40x8
40x10
Donkey calf
90x12
90x12
90x12
Hlr bent knee
12
12
12
Weighted vest walk 11 min
1/8/21 upper
Chin up
5,5
25x5
35x5
45x5
55x5
65x5
Inc bench cg
135x5
135x5
155x5
175x5
185x5
165x8
Chin up 1 hand opposite 2 finger
5
5
5
Side to side push-up
16
16
18
Tribar curl
80x12
90x12
100x10
Kneeling lat pd
Gx20
Gx20
Chin ups 10
Push-ups 51