Punch The Clock

Training Training Logs
41

6-8-15

Walk 1 mile to Gym
Stationary Bike, 45 min @ level 8,9 keeping RPMs around 105 and HR 140-150 BPM
Stretch, Mobility, Hops,Prehab lower back, Foam Roll Calves
Trap Bar Deadlift 2x5 255 lbs
Incline Press 2x5 165 lbs
Pullup 2x5 15 lbs
Ab Wheel 2x5
Walk Home
KB Curl 2x5 35 lbs

42

6-9-15

Walk 1 mile to Gym
Stationary Bike, 45 min @ level 9,8 keeping RPMs around 105 and HR 140-150 BPM
Stretch, Mobility, Hops, Prehab, Foam Roll IT Band and Calves
Trap Bar Deadlift 2x5 255 lbs
Incline Press 2x5 165 lbs
Barbell Curl 2x5 80 lbs
Pullup 2x5 15 lbs
Ab Wheel 2x5
Walk Home

43

6-10-15

Stationary Bike, 45 min @ level 9,8 keeping RPMs around 105 and HR 140-150 BPM
Stretch, Mobility, Calves
Incline Press 2x5 165 lbs
superset w/
Barbell Curl 2x5 80 lbs
Pullup 2x5 15 lbs
superset w/
Trap Bar Deadlift 2x5 255 lbs
Ab Wheel 2x5

44

6-11-15

Stationary Bike, 45 min @ level 6,7,5 RPMs around 105 and HR 120-130 BPM
Stretch, Mobility, Calves
Incline Press 2x5 165 lbs
Barbell Curl 2x5 75 lbs
Pullup 2x5 15 lbs
Trap Bar Deadlift 2x5 225 lbs
Ab Wheel 2x5

45

6-12-15

Stationary Bike 45 min RPM around 110 HR 120-130
Pull-up 2x5
Superset w/
Ab Wheel 2x5
Incline Press 2x5 165 lbs
Superset w/
Barbell Curl 2x5 75 lbs
Dumbbell Deadlift 2x5 75 lbs
Mobility, Stretch, Foam Roll Calves

46

6-13-15

Stationary Bike 45 min, around 110 RPM, HR 120-130
Ab Wheel 2x5
Superset w/
Pull-up 2x5
Deadlift 2x5 205 lbs
Incline Press 2x5 165 lbs
Superset w/
Barbell Curl 2x5 75 lbs

47

6-14-15

Stationary Bike 45 min RPM around 110, HR 120-130
Pull-up 2x5 15 lbs
Superset w/
Ab Wheel 2x5
Deadlift 2x5 185 lbs
Barbell Curl 2x5 78 lbs
Incline Press 2x5 168 lbs

48

6-15-15

Mobility, Stretch, Prehab, Hops
Stationary Bike 45 min @ level 5,6 keeping RPM around 105 and HR 120-130
Pullup 2x5 15 lbs
Ab Wheel
Incline Press 2x5 165 lbs
Barbell Curl 2x5 80 lbs
Trap Bar Deadlift 2x5 225 lbs

49

6-16-15

P
Stationary Bike 45 minutes, level 8,9 RPM 105, HR 140-150
Prehab, Mobility, Stretching
Trap Bar Deadlift 2x5 185 lbs
Incline Press 2x5 155 lbs
Pullup 2x5 20 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5

50

6-17-15

P
Stationary Bike 45 minutes, level 8,7,9 RPM 105, HR 140-150
Prehab, Mobility, Stretching
Trap Bar Deadlift 2x5 225 lbs
Incline Press 2x5 165 lbs
Pullup 2x5 20 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel 2x5

51

6-18-15

ME,A,SP

Prehab, Stretch, Mobility, Foam Roll Calves
Stationary Bike 45 min Levels 7,6,8 RPM 105 HR 140-150
Incline Press 2x5 165
Pullup 2x5 20 lbs
Barbell Curl 2x5 75 lbs
Trap Bar Deadlift 2x5 225 lbs
Ab Wheel 2x5

52

6-19-16

ME,E,SP,S

Stationary Bike- 45 min level 9,8,10 RPM 105 HR 140-150
Prehab,Stretch, Mobility, Foam Roll Calves, IT Band
Incline Press 2x5 175 lbs
Pullup 2x5 25 lbs
Barbell Curl 2x5 65 lbs
Trap Bar Deadlift 2x5 225 lbs
Ab Wheel 2x5

53

6-20-15

ME,CL,N,SP,WS,SA,BN,NW

Stationary Bike 45 min, level 6, RPM 105, HR 120-130
Prehab, Mobility, Stretching, Foam Roll Thighs and Calves
Incline Press 2x5 175 lbs
Barbell Curl 2x5 70 lbs
Pullup 2x5 25 lbs
Trap Bar Deadlift 2x5 195 lbs
Ab Wheel 2x5

54

6-21-15

RN,ME,NT,W,X

Stationary Bike 45 min, level 6,5, RPM 105, HR 120-130
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 185 lbs
Pullup 2x5
Incline Press 2x5 155 lbs
Curl 2x5 75 lbs
Ab Wheel 2x5

55

6-22-15
S,SP,BS,A,WS,AL,MJ,NW,F

Stationary Bike, 45 min, Level 8,9, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5 245 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 25 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel 2x5

56

6-23-15

S,NT,WS,W,SN

Stationary Bike, 45 min, level 9,8, RPM 105, HR 140-150
Prehab, Mobility, Soft Tissue, Stretch
Pullup 2x5 20 lbs
Incline Press 2x5 175 lbs
Barbell Curl 2x5 85 lbs
Ab Wheel 2x5
Deadlift 2x5 185 lbs

57

6-24-15

S,ME,W,NT,GI

Stationary Bike, 45 minutes, level 9, RPM 105, HR 140-150
Prehab, Mobility, Stretch, Soft Tissue
Trap Bar Deadlift 2x5 235 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 25 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5

58

6-25-15

S,NI,BS,NT,BE,W,BP,GI

Stationary Bike, 45 min, level 9,10, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Deep Tissue
Trap Bar Deadlift 2x5 255 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 25 lbs
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5

59

6-26-15

S,TP,BS,W,GI,LG

Stationary Bike, 45 min, levels 8,9, RPM 105, HR 140-150
Prehab, Mobility, Stretch, Deep Tissue
Trap Bar Deadlift 2x5 255 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 25 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel 2x5

60

6-27-15

S,ME,SP,NW,BN

Stationary Bike, 45 min, level 8,9, 105 RPM, 140-150 HR
Prehab, Stretch, Mobility, Soft Tissue
Trap Bar Deadlift 2x5 265 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 30 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5