3/19
1a. 3’’ block deadlift 325x5,4,3,2,1
1b. rope pushdowns 50x15,10,9,8,7
1c. db curls 20’s x15,14,13,12,11
2a. lateral raises x3 sets
2b. calf raises x3 sets
Did a couple nonstop circuits.
3 Likes
3/21
- prowler+50 lbs x5 trips
- sldl 225x3x10
- circuit
db curl to ohp 25s x5,4,3,2,1
alt db ohp 25’s x5,4,3,2,1
db hammer curls 25’s x5,4,3,2,1
neutral grip chins BWx5,4,3,2,1
Happy spring! Felt good to get sun on my face.
2 Likes
3/22
- prowler +50 lbs x5 trips
2a. 17’’ box ssb 135x3 185x3 225x3 275x3 315x3 365x3 315x10
2b. 2 board bench 135x3 185x3 225x3 275x3 315x3 225x15
2 Likes
3/23
superset
prowler +50 lbs (3 push, 3 pull)
db sldl-curl-ohp 25’sx10
3/24
- 3’’ block deadlift 135x3 225x3 315x3x5
2a. pushdowns 60x3x20
2b. db curls 20’s x3x20
3a. lateral raise 15’s x3 sets
3b. band pull aparts x3 sets
Time to kick back.
2 Likes
3/25
1 17’’ box ssb 135x5 185x5 225x5 275x25
2 db floor press 60’s x20-10-7
3 rows 225x20-5-5
Haven’t done high rep squats in awhile. The rows and floor press I took 15-20 breaths between sets.
2 Likes
3/26
1a straight bar curls 45x15 55x15 65x15 75x12
1b pushdowns 60x20,20,20,15
2a leg curl 75x20,12,10
2b calf raise BWx3 sets
3 db shld raises x3 sets
Working on the gunz.
2 Likes
Bet all that snow shoveling didn’t shrink the gunz.
1 Like
The snow is so heavy this time of year. Great arm and lower back workout.
3/28
1a push-ups BWx4 sets
1b BW squats x4 sets
1c chin-ups BWx4 sets
No weights needed. 
2 Likes
3/29
prowler+90 lbs x5 trips
3 sets db shld press
2 Likes
3/30
1a 17’’ box ssb barx5 135x5 185x5 225x5 275x5 315x5 365x5 315x10
1b 2 board bench barx10 135x5 185x5 225x5 275x5 315x5 225x15
Got it in early today.
3 Likes
3/31
1 3’’ block deadlift 135x3 225x3 315x3x5
2 rows 225x3x10
4/1
1 stationary bike tabata
2 conditioning with db and bar complexes
Trying to do a little something every day I can.
3 Likes
4/2
1a db curls 20’s x45,20,20
1b pushdowns 50x45,20,20
2 lateral raises 15’s x3 sets
3a 3’’ fat grip pulldowns 100x3x12
3b bowflex chest press 200x3x12
My son was benching and need several spots. So I got a workout in between spots.
4 Likes
4/4
1a leg curls 75x20,10,10
1b BW calf raise x3 sets
2 15’’ box ssb 135x3 185x3 225x3 275x3 315x3 365x3 405x3
3 stiff leg deads 315x3x5
Dropped the box height a little. I’m all about full range of motion (not). 
2 Likes
4/6
1a 2 board bench bar x6 95x6 135x6 185x6 225x6 275x6 225x10
1b rows 135x6 185x6 225x6 245x6 265x6 245x6 225x10
2a pushdowns 50x25,20,15
2b db curls 20s x25,20,15
3 db shld raises- lateral,front,rear,ohp 15s and 10s x3 sets
Kept things moving. Try not to rest too much.
3 Likes
4/8
1 15’’ box ssb barx5 135x5 225x3x20
2 stiff leg deads 225x5x10
3 BW calf raises x3 sets
Working on my nice weather legs.
2 Likes
4/10
5 rounds
1a prowler +90 lbs push
1b 30 lb dbs complex : rows x10 curl-ohp x10 pushups x10-15
Got the heart rate up.
3 Likes
4/11
prowler push +90, +140, +90, +90, +90
Great weather here today. Unseasonably warm.
2 Likes
4/12
1 superset bowflex fly - push-ups x3 sets
2 superset str arm pushdowns - landmine rows x3 sets
3 superset pushdowns - db curls x3 sets
4 superset lateral raises - db ohp x3 sets
5 prowler pushes +90 lbs x5 trips
Nothing heavy. A lot of high reps.
1 Like
4/14
1 Carried and did complexes with the 25 lb dbs and 6x6 wood tie outside
2 prowler +90 lbs x5 trips
Pushed myself a bit today. I was tired before I used the prowler. Felt good.
2 Likes
4/15
5 rounds
1a prowler +90 lbs
1b BW push-ups x12-15
1c rows 185x12
1d short jog up backyard hill
Such a beautiful day I couldn’t workout inside.
3 Likes