Punch The Clock

Training Training Logs
81

7-16-15

S,SP,BE,AL,MJ,NW,GI

Stationary Bike, 45 min, Level 10,9 (PR), RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Deadlift 2x5, 245 lbs
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 60 lbs
Pull Up 2x5 20 lbs
Ab Wheel 2x5

82

7-17-15

S,TP,W

Stationary Bike 45 min Level 9,8, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 60 lbs
Trap Bar Dead Lift 2x5 205 lbs
alternated w/
Pullup 2x5
Ab Wheel 2x5

83

7-18-15

S,W,X

Stationary Bike, 45min, Level 8,9 RPM 105, HR 140-150
Prehab, Mobility, Stretch, Soft Tissue
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 60 lbs
Trap Bar Dead Lift 2x5 205 lbs
alternated w/
Pullup 2x5 20 lbs
Ab Wheel 2x5

84

7-19-15

S,W,NI,X

Stationary Bike 45 min, Level 6, HR 120-130, RPM 105
Stretch, Mobility, Prehab, Deep Tissue
Trap Bar Dead Lift 2x5 205 lbs
alternated w/
Pullup 2x5 25 lbs
Incline Press 2x5 175 lbs
alternated w/
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5

85

7-20-15

S,SP(PR),NW,BE

Stationary Bike, 45 min, Level 10,9, RPM 105, HR 140-150
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 275 lbs
Incline Press 2x5 175 lbs
Pull Up 2x5 25 lbs
Barbell Curl 2x5 50 lbs
Ab Wheel 2x5

86

5-21-15

S,TP,W,DS,AL

Stationary Bike, 45 min, Level 9, HR 140-150, RPM 105
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 175 lbs
alt w/
Barbell Curl 2x5 50 lbs
Trap Bar Deadlift 2x5 205 lbs
alt w/
Pull Up 2x5
Ab Wheel 2x5

87

7-22-15

S,BE,W

Stationary Bike (PR 501 cal), 45 min, Level 10, HR 140-150, RPM 105
Stretch, Mobility, Soft Tissue,Prehab
Trap Bar Deadlift 2x5 205 lbs
alt w/
Pull Up (SN) 2x5
Incline Press 2x5 175 lbs
alt w/
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5

88

7-23-15

S,SP,WS,BS,BE,AL,MJ,NW,EB
Stationary Bike,45 min, Level 10, HR 140-150, RPM 105
Prehab, Mobility, Stretch, Soft Tissue
Trap Bar Dead Lift 2x5 235 lbs
Incline Press 2x5 175 lbs
Pullup 2x5 30 lbs
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5

89

7-24-15

S,TP,W
Stationary Bike, 45 min, Level 10,9, HR 140-150, RPM 105
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 175 lbs
Pullup 1x13
Trap Bar Dead Lift 2x5 205 lbs
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5

90

7-25-15

S,W,BE,AL,MJ

Stationary Bike,45 min, Level 9, HR 140-150, RPM 105
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 205 lbs
alt w/
Barbell Curl 2x5 70 lbs
Incline Press 2x5 175 lbs
alt w/
Pull Up 2x5 25 lbs
Ab Wheel 2x5

91

7-26-15

S,NI,BE,W

Stationary Bike, 45 min, Level 6, HR 120-130, RPM 105
Prehab, Mobility, Stretch, Soft Tissue
Trap Bar Dead Lift 2x5 205 lbs
alt w/
Chin Up 2x5
Incline Press 2x5 175 lbs
alt w/
Barbell Curl 2x5 50 lbs
Ab Wheel 2x5

92

7-27-15

S,NW,AL,MJ,BE,SP,BS,A,EB
Blood Pressure: 108/76
RHR: 49 BPM

Stationary Bike, 45 min, Level 9, HR 140-150, RPM 105
Stretch, Mobility,Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 235 lbs
Pull Up 2x5 30 lbs
Barbell Curl 2x5 60 lbs
Incline Press 2x5 155 lbs
Ab Wheel 2x5

93

7-28-15

S,W,TP,NT,A

Stationary Bike, 45 min, Level 9, HR 140-150, RPM 105
Soft Tissue, Stretch, Mobility, Prehab

Circuit 2x5:
Trap Bar Dead Lift 205 lbs
Pullup 25 lbs
Ab Wheel
Incline Press 175 lbs
Barbell Curl 60 lbs

94

7-29-15

S,W,E

Stationary Bike, 45 min, Level 9, HR 140-150, RPM 105
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 175 lbs
Alternated w/
Pull Up 2x5 30 lbs
Ab Wheel 2x5
Dead Lift 2x5 205 lbs
Alternated w/
Barbell Curl 2x5 60 lbs

95

7-30-15

S,SP,BS,BE,AL,MJ,NW

Stationary Bike, 45 min, Level 9,10, HR 140-150, RPM 105
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 275 lbs
Incline Press 2x5 175 lbs
alt w/
Barbell Curl 2x5 70 lbs
Pull Up 2x5 25 lbs
AB Wheel 2x5

96

7-31-15

S,W

Stationary Bike, 45 min, Level 10,11 (PR), HR 140-150, RPM 105
Stretch, Mobility, Prehab, Soft Tissue

Circuit: 2x5
Trap Bar Deadlift 225 lbs
Pullup 30 lbs
Incline Press 175 lbs
Barbell Curl 60 lbs

Ab Wheel 2x5

97

8-1-15

S,TP,W,X,BE,AL,NI,EB

Stationary Bike, 45 min, Level 10,11(PR),HR 140-150, RPM 105
Stretch, Mobility, Soft Tissue, Prehab
Trap Bar Dead Lift 2x5 225 lbs
alt w/
Pullup 2x5 30 lbs
Incline Press 2x5 175 lbs
alt w/
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5

98

8-2-15

S,W,X,NT,F

Stationary Bike, 45 min, Level 7,8, HR 120-130, RPM 105
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 225 lbs
Pull Up 2x5
Incline Press 2x5 175 lbs
Barbell Curl 2x5 5o lbs
Ab Wheel 2x5

99

8-3-15

S,NW,SP,AL,MJ,BE,EB

Stationary Bike, 45 min, Level 10, HR 140-150, RPM 105, Cal:500
Stretch, Mobility, Prehab, Soft Tissue
Trap Bar Dead Lift 2x5 275 lbs
Incline Press 2x5 185 lbs
Pull Up 2x5 30 lbs
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5

Volume:5600

100

8-4-15

S,W,NT,TP

Stationary Bike, 45 min, Level 10,11, HR 140-150 RPM 105, Cal:502
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 185 lbs
alt/
Pull Up 2x5 25 lbs
Trap Bar Dead Lift 2x5 225 lbs
alt/
Barbell Curl 2x5 70 lbs
Ab Wheel 2x5

Volume:5050