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  • 20200215 - W3D1

    Press
    95 x 8@7
    105 x 8@8, 9
    95 x 8@8

    HBS
    185 x 8@6
    205 x 8@7
    215 x @8, 8, 9

    Bulgarian Squat + Burpees (10)
    40 x 11
    30 x 12

    Leg Exten.
    15 x 2

    Chins
    BW x 8 x 5

    NHC
    BW x 5 x 3

    Comment


    • 20200216 - W3D2

      Dead
      275 x 8@6
      295 x 8@7
      305 x [email protected] x 3

      Lunges
      30 x 12
      40 x 12, 13

      Bench
      155 x 8@6
      165 x 8@7
      175 x [email protected] x 2
      175 x 8@8

      Incline D-Press
      60s x 10
      50s x 12 x 2

      Chest Fly
      12 x 2

      Curl
      10-12 x 4 sets

      Comment


      • 20200217 - W3D3

        Run: ~26 mins @7

        Circuit x 4-5
        Rope Climb x 1
        Chins x 5
        Sit Ups x 30-40

        Comment


        • 20200218 - W3D4

          AM Workout


          Sprints
          400m x 8

          PM Workout

          Front Squats
          135 x 8@6
          155 x 8@7 x 2

          Paused Bench
          155 x 10@8
          165 x 9@9
          145 x 10
          135 x 10

          Incline BP
          115 x 12
          95 x 15 x 2

          Barbell Row
          115 x 12
          135 x 12
          145 x 9
          125 x 11

          Comment


          • Shifting focus back on cardio w/ programming.

            20200222 - W1D1

            AM Workout

            HBS
            205 x 5@6
            220 x 5@7
            240 x [email protected], 8

            Press
            105 x 5@7
            120 x 5@8, 8.5

            Dumbell Press
            40s x 9@8 x 2

            Row
            135 x 10@7
            145 x 10@8 x 2

            Curls
            65lbs x 12 x 4

            PM Workout

            3 Mile run @7

            20200223 - W1D2

            Deadlift
            315 x 5@6
            330 x 5@7
            340 x 5@8 x 2

            Bench
            165 x 5@6
            175 x 5@7
            185 x 5@8 x 2

            Incline DBP
            50s x 10@6
            55s x 10@7
            60a x 10@8 x 2

            Assisted P/U
            90lbs x 12-15 x 3

            Curls
            30s x 10
            25s x 12, 10

            Assault Bike
            Tabata: 20 on / 10 off x 8

            Comment


            • 20200229 - W2D1

              Tweaked knee a little bit, did not squat

              Press
              110 x 5@6
              120 x [email protected], 8, 8

              Dumbell Press
              40s x 10@7, 8, 9

              Chins
              BW x 10 x 4

              Assist PU
              12 x 4

              Planks
              4 sets

              Curls
              65lbs x 15, 13, 11

              Comment


              • 20200301 - W2D2

                Deadlift - Knee still sore, so I kept it light
                135 x 5 x 3

                Bench
                170 x 5@6
                180 x [email protected]
                187.5 x 5@8, 8, 8.5

                Incline DBP
                50s x 10
                55s x 10
                60s x 10, 11

                Barbell Row
                135 x 10
                145 x 10
                155 x 9

                Seated Cable Row
                120 x 15 x 2

                Curls and sit ups

                Comment


                • 20200303 - W2D4

                  Knee is starting to feel better but still want to wait before squatting. 9 Mile hike tomorrow.

                  IBP
                  125 x 8@6
                  140 x 8@7
                  150 x8@8 x 2

                  DBP
                  60s x 10@7
                  65s x 10@8 x 2

                  Chins
                  BW x 12, 10, 10

                  Lat Pull Down Neutral Close Grip
                  120 x 12
                  100 x 14 x 2

                  Curls
                  25s x 12 x 2

                  Tris
                  20, 15

                  Comment


                  • 20200307 - W3D1

                    Squat
                    135 x 5 x 3 - Knee felt better. Almost no pain during squat

                    Press
                    125 x 5@8 x 3

                    Chins
                    BW x 13 x 4

                    Assault Bike
                    10 minutes


                    20200308 - W3D2

                    Deadlift
                    225 x 5 x 3 - Felt pain on the knee more than during squat but still able to do more weight

                    Bench
                    190 x 5@8 x 3

                    20200312 - W3D3

                    Paused Squats 2 - 3 - 0
                    155 x 5 x 2 @6 - No pain

                    Incline Bench
                    145 x 8@7
                    155 x 8@8, 8.5

                    Close Grip Bench
                    145 x 10 x 2

                    Chins
                    BW x 8, 8, 8, 8, 7, 7, 7

                    Assisted P/U
                    70lbs x 12 x 2

                    Haven't been able to run for two weeks now because of a combination of knee pain and training schedule. Will try after Monday.

                    Comment


                    • 2020 03 14 - W4D1

                      HBS
                      135 x 5
                      175 x 5@6
                      205 x 5@7 x 2 - Almost back to where I was before knee starting aching

                      Press
                      120 x 5@7
                      130 x 5@9 - Too big off a jump
                      125 x 5@8, 9

                      Dumbell Press
                      45s x 8, 7
                      40s x 10

                      Rope Climbs
                      BW x 3-4

                      Pull Ups + Rope Lat Pull Downs
                      BW x 6 + 120-100lbs x 8 x3

                      Assault Bike
                      SS 10 minutes

                      Comment


                      • 2020 03 15 - W4D2

                        Deadlift
                        275 x 5@6
                        315 x 5@7
                        330 x 5@8 x 2 - Almost back to where I was. Knee felt great.

                        Bench
                        175 x 5@7
                        192.5 x 5@8 x 3

                        Incline DBP
                        55s x 10@6
                        60s x 10@7
                        65s x 9@9
                        65s x 8@9

                        Rope Climbs + Chins
                        BW x 1 + 5 x 3

                        Barbell Rows
                        135 x 7, 9, 10

                        Abs
                        40, 30, 30

                        Comment


                        • 2020 03 16 - W4D3

                          Weighed in at 178lbs today. Thought I would be a little heavier.

                          Run: 10 minutes @7 - Knee felt fine, a slight pain started to develop half way through but it was not that bad. Going to keep gradually increase the mileage.

                          Planks: 1:45; 1:40; 1:00; 1:00

                          Comment


                          • 2020 03 17 - W4D4

                            Run: 12 minutes @7 - Knee felt alright, a little irritated after 5 minutes but not bad
                            Chins: BW x 10, 10, 10, 8, 7
                            Rows: BW x 12, 6, 5, 5, 5, 5
                            Sit Ups: 30, 30, 25, 25

                            2020 03 18 - W4D5

                            HBS Paused
                            155 x 8@6
                            175 x 8@7, 8

                            SLDL
                            225 x 8@7 x 2

                            IBP
                            140 x 8@7
                            155 x 8@8, 9

                            Dumbell BP
                            60s x 9@7
                            65s x 8@8, 9

                            Curls/Triceps
                            65lbs x 12 x 3
                            3 plates x 15 x 3

                            Comment


                            • 2020 03 19 - W4D6

                              Run: ~ 2 miles - 17:10@7
                              Rows: 7min AMRAP - around 45 reps w/ 135lbs
                              Chins: BW x 7 x 4
                              Curls: 65lbs x 10 x 3
                              Tris: 15 x 3
                              Leg Raises: 12 x 3

                              Comment


                              • 2020 03 21 - W5D1

                                Press
                                120 x 4@7
                                130 x 4@8, 8, 8, 9

                                Dumbell Press
                                45s x 7@8 x 3
                                45s x 9@9

                                Chins
                                BW x 61 total reps

                                Assisted P/U
                                12 x 2

                                Curls
                                65lbs x 12, 10
                                55lbs x 12


                                Afternoon Session

                                Run: ~3.2 miles : 25:25 (~8:00 pace) @7
                                Last edited by AnonND; 03-22-2020, 10:07 AM.

                                Comment

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