Mr. Blvck Tx Log

Training Training Logs
1

3/20/20
Lockdown Workout

  1. KB Goblet Sq 3 x 5 - 20K
  2. KB Swings 7R x 10 - EMOM

Circuit
A) TRX row x 10
B) Push Ups x 10
C) Slide Pikes x 10
x 3 rounds/1m

Rest. Band Curls 3 x 15

1 Like
3

3/24/20
Lockdown. Improvising.
STRENGTH A 1/4

  1. KB High Catch 4 x 10
  2. KB Clean + Press 4 x 4

3A. KB Goblet Sq. 4 x 8
3B. TRX Row 4 x 8

4A. KB SLRDL 3 x 8
4B. Decline Push Ups 3 x 12

TRX Iā€™s + Face Pull + Curl
2 x 10

4

3/26/20
CORE #1
3 Rounds

GPP #1
8 Rounds - 20 minutes

5

3/27/20
Lockdown.
STRENGTH B 1/4

  1. KB swings x 7 20kg - EMOM x 8
  2. Truck Tailgate ā€˜boxā€™ jumps 4 x 5

3A. KB Rack Step Ups 3 x 8/e
3B. TRX Downward Pulls 3 x 8

4A. Banded Good Mornings 3 x 8
4B. KB Halos 3 x 6/e

TRX Tā€™s + Sprinter PUā€™s + Tricep 3 x 10

6

4/1
EIT

SQ Thrusts x 25
Push Ups x 25
Air Squats x 25
Jumping Jacks x 25
400M run
4 rounds

Arm work

Fuck. Iā€™m out of shape nowā€¦

7

4/3/20

Broke a sweat. Thatā€™s about all I can say about that.

9

4/10/20

C.O.Dā€™s
3 Pump Navy Seals + Squat + Knee Lift x 2 x 50 reps

150 pushups
100 squats

10

4/14/20
STRENGTH

KB Swings 5 x 10 - EMOM

EZ Bar GMā€™s 4 x 8 - 70 + bar
TRX Row 4 x 8

Incline PU 3 x AMRAP
Ab Wheel 3 x 5

Curls - 3 x 12 - 50 + bar
Band Lat Raises

Squat Thrusts x 100 for time - 8:50

11

4/21/20
STRENGTH

Tail Gate ā€˜Boxā€™ Jumps 3 x 5

KB Step Ups 3 x 8
DB press 3 x 8 - 35, 40, 45

DB row 3 x 8 - 75?
Curl/Tri 3 x 15

1.5 mile run.

  • did some circuits and long runs in between, since last strength session.
12

4/29/20
STRENGTH - 2

KB Swings 5 x 10reps - EMOM

EZ Bar GMā€™s 4 x 8 - 90 + bar
TRX Row 4 x 8

Incline PU 3 x AMRAP
Ab Wheel 3 x 5

Curls - 3 x 12 - 55 + bar
DB Lat Raises - 25?

Squat Thrusts x 100 for time - 9 min

Did some circuits and medium runs in between last strength session.

13

5/7/20

GPP
20 minute running clock
ā€˜Kumiteā€™sā€™ x AMRAP
78 reps

  • 234 push ups
  • 156 squats

1.5 mile run.

14

5/9/20

Easy 2+ mile run.

15

5/11/20
STRENGTH

Tail Gate ā€˜Boxā€™ Jumps 3 x 5

KB Step Ups 3 x 8 +Chain
DB press 3 x 8 - 40, 47.5 x 2

DB row 3 x 8 - 75/80?
Curl/Tri 3 x 15

Squat thrust x 100 for time - 7:10

16

5/17/20
GPP circuit x 20 minutes

lockdown sucks.

17

5/20/20

20 min AMRAP ā€œKumiteā€™sā€ x 70

Accessory work.

18

6.16.20
Nearby gym finally open. Been staying active.

A1/4 PULL
KB Swings 3.10 - 20K
Kneeling Ab Wheel 3.10

DB Row 2 x 8 - 75
Pull Ups 3 x 5
Elevated TBDL 1.5 - 275
S.A. PD 2.15
DB Curl 3.12

Rowing Intervals x 8 @ 100M - 20:45

Shockingly no one died at the gymā€¦at least while I was thereā€¦

19

6.18.20
Being real conservativeā€¦

B1/4 PUSH
DB Press 2.8 - 45
Incline SU 3.10
Inc. PU 3.10
DB Bench 2.5 - 65
Tri/Shldr 3.12

SM - 20 min.

20

6.23.20
C1/4 LOWER

Slide Leg Curl 4.8
TRX Face Pulls 4.12

Sled Push 4 + 200#
Hang Kn Raises 4.10

Goblet Sq 1.8 - 85
DB Raises 3.12
Core 3.20

21

6.30.20
A2/4 PULL
KB Swings 4.8 - 20K
Kneeling Ab Wheel 4.8

DB Row 2 x 8 - 80
Pull Ups 4 x 5
Elevated TBDL 1 x 5 - 295 (wasnā€™t hard but need to be more conservative)
S.A. PD 3.12
DB Curl 3.12, 10, 8

H.S.T. - 4 reps - 8 min AMRAP

23

10/31/20
A 1/4
DB Clean + Press 3 x 4/4 - 45 top set

DB split sq 3 x 8 - 35

Inc. Bench 3 x 12 - 55
DB Row 3 x 12 - 65

1 leg hip bridge 3 x 12
PD 3 x 12
Push down 3 x 12

Easy cardio x 15 min

B 1/4

11/3/20
KB Swings 3 x 10 - 20kg

DB Bench top 6 - 70

Hammer row 3 x 12 - 90, 100, 105
Goblet Sq 3 x 12 - 55, 60, 65

Push ups - 100 total
Press 3 x 12 - 25
Curl 3 x 12 - 25