11/18/17 1.7 mile hike Stationary Bike 20 minutes Rower 1500m Leg Press 315 x 1:00 x 4 sets (Aka hardest thing ever) Rower 2500m I know you all may be looking at this wondering WTF? But in all seriousness my body is improving. I’m consistently under 300 lbs, the weights are getting easier, and NO […]
11/16/17 Rowing 500m x 10 intervals with. 1:00 Minute Rest Swam 1000m this was brutally exhausting but my shoulders felt so goo I decided to train them. Military DB Press 75 x 10 x 6 sets Side Raises 30 x 10 x 3 sets Bar Push Ups 100 reps Rack Chins 100 reps
11/14/17 Leg Press 3 Plates x 12 4 Plates x 12 x 6 sets 5 Plates x 21 Prowler with 175lbs 50ft x 8 Trips Leg Extensions 3 x 20 Leg Curls 3 x 15 Lilly Shrugs 4 x 12 Core Work 20 Minute Walk later in the day. Knee was clicking like crazy today. […]
11/13 Hiked Natural Bridge 3.5 miles of trails Took a little over an hour. Very hard on my knee but in a work capacity way, not in pain. I like this type of conditioning work, and I intend to do more. Military Press 135 x 8 185 x 6 205 x 5 x 4 sets […]
11/9/17 Bench Press 135 x 12 185 x 8 225 x 6 275 x 6 315 x 5 365 x 3 x 6 sets 405 x 11 Incline DB Press 100 x 15 x 3 sets Standing Preacher Bar Curls 125 x 15 x 2 sets Seated Incline Skullcrushers 115 x 15 x 3 sets […]
11/8/2017 Squats 135 x 12 185 x 6 225 x 5 x 3 sets 275 x 5 x 3 sets 315 x 3 x 6 sets Leg Press 4 Plates x 8 x 4 sets Leg Ext/Leg Curls 20/20 x 4 sets Lat Pulldowns 3 x 12 Lilly Shrugs 3 x 13 Rower 500m/1:00 Rest […]
11-2-17 1000m Row 315 Squat x 6 1000m Row Prowler x 3 Trips 1000m Row 405 Squat x 5 1000m Row Prowler x 3 Trips 1000m Row 315 Squat x 13 Prowler 5 Trips
10/22/17 Biceps DB Curls 40 x 12 x 2 45 x 10 x 2 Standing Preacher Bar Curls 125 x 15 x 4 Seated Concentration Curls 45 x 12 x 4 Seated Incline Skullcrushers 125 x 15 x 5 Cable Pushdowns 100 reps Single Arm DB Press 45 x Failure x 4 sets Thats it […]
Box Squats 135 x 12 225 x 6 x 4 sets 315 x 5 x 2 sets 405 x 3 x 2 sets Pause Squats Free 315 x 2 x 3 sets Lat Pulldowns 3 x 12 Lilly Shrugs 3 x 12 Leg Curls 4 x 20 Row 5000m in 24:48 This day was tough. […]
Monday Rehab Training TKE (Light Band) 100 Reps each Knee 20 Minute Cycle Block Slide Step Outs 4 x 12 per leg Stretching w/Weight Resting on Knee 5kg x 20 minutes Tuesday Leg Press 5 Plates x 12 x 4 sets Deadlift Warm Ups 315 x 5 365 x 5 405 x 3 495 x […]
