Saturday, May 30, 2020

5.30.20


At gym:
Bench 5x12 @185 
Ss w/ curls 35# SB 10s

5 sets ×
10s Arnolds @45
12s SS w/ cable rows @110

3 rounds 20 reps:
- cable curls 
- tricep push downs
- band pull aparts 

Lunch then 
30 min peloton 397 kj, 564 cal

5.28.20

During work RR pull ups 14-10-8-8-8

30 min Peloton 

Sunday, May 24, 2020

5.24.20

10 minute EMOM: 1 TGU each arm 

4 Rounds:
- 30 second RKBs @53
-30 second rest 
- 30 second goblet squats @53
- 30 seconds rest 
- 30 seconds T2B 
- 30 seconds rest 

18, 15, 10 (7 on last 2 rounds l) 

20 minute peloton

Saturday, May 23, 2020

5.23.20

Peloton 30 min 

3 rounds 
8-12 pull ups
15 Arnolds @30
20 sit ups 

At gym:
SS 
Bench 5x10@185 
DB curls 5x10 (each arm) at 35

SS 
5 rounds
12 Cable rows @ 120
Dips: 10-9-9-8-8

5.12-5.22

Various carsio, see watch data

Tuesday, May 12, 2020

5.11 and 12

Back on FT2.  

Did 30 and 44 minute peloton.  Broke PRs

45 minute was 786 cal and 553 kj output.  

Saturday, April 18, 2020

4.18.20

Bench:
RR @225  12-9-8-7-7
 SS with 70# DB rows @12 

max at 135: 17 (could've maybe gotten 20) 

Press: 5@ 95 x 10-9-8-7-7
SS w curls @35 x12 

Walk W/ weights vest 1 mile 





Friday, April 17, 2020

4.17.20

Power cleans 
5@135 
3@185 
3@205 
10 Min EMOM: 2 @205

5 3 minute rounds: 10 DL @ 255, 5 wide grip pull ups

Sled pull around elongated block



Monday, April 13, 2020

4.13.20

2 rounds during day
15 pull ups
15 curls
15 arnolds
15 tricep extensions

30 minute peloton: no PR, 311kj, 20mph average

Saturday, April 11, 2020

4.11.20

4 min air dyne tabata 56 calories

Bench @225
12-9-7-7-7
3x12 @155 

Sled pull, 45# + ali (1 lap)

Wednesday, April 8, 2020

4.8.20

During work day,
5 sets of 20:
Push ups
Sit ups
Curls @30

30 minute peloto: 10.82 miles, 202 watts average, 366 kj, 529 calories

4.7.20

5k run, 7:20 first mile, 23:4X time

Monday, April 6, 2020

4.6.20

While working 
3 rounds 15 pull ups, 15 arnolds at 30
2 rounds 12 pull ups, 15 Arnold's at 30

30 min peloton, 10.4 miles, 345 kj

Friday, April 3, 2020

Tuesday, March 31, 2020

3.30.20

Throughout today in office:

20 minute EMOM: 1 TGU each arm.

RR Pull Ups:
12-9-8-7-7

Monday, March 30, 2020

Thursday, March 26, 2020

3.24.20

Working from home workout. 

- 10 pull ups
- 20 KBS (53#)
- 20 sit ups
- 15 curls each arm @30
- 20 push ups 
4 rounds, skipped KBS on last round. 

3.25.20

4 mile run

5k record, 25:48

Wednesday, March 25, 2020

3.24.20

While working from home. 

4 rounds:
- 10 pull ups
- 20 KBS @53
- 20 abmat sit ups 
- 15 curls each arm @30
- 20 push ups

(Didnt do KBS on last round)

Tuesday, March 24, 2020

3.23.20

RR 12-9-7-7-7 
Pull ups during day. 

+ 10 sets of 10, 62 total 

Thursday, March 19, 2020

3.19.20

4 min tabata air dyne...53 calories

RR 12-9-7-7-7

SS
 Bench @ 225 
Rows (hanging from barbell) 

SS
-  pull ups 
- dips 

Press 
3 x10 @ 95 

Curls: 3x15 @ 30

3.18.20

1 mile run warm up

Deadlifts
10@135, 10@185
5×12 @235 

10 Minute EMOM: 2 Power Cleans @185

Outdoor run.  3.1 miles 

Monday, March 16, 2020

3.16.20

Airdyne warm up: 50 calories, 3:29

RR SS 12-9-7-7-7

Bench @ 225, pull ups
(Stopped pull ups after first set, didn't make logistic sense)

3x10 @165

RR ss: 12-9-7-7-7
Dips & pull-ups 
(Picked up pull ups on second round)

3 mile run outside 

Thursday, March 12, 2020

Wednesday, March 11, 2020

3.11.20

30 min peloton run, intervals: 3.2 miles 

4 rounds 
10 backsquats (95, 3 x 185)
15 RKBS (53)

4 x 15:
- hip extensions +25#
- sit ups

3.10.20


RR 12-8-7-7-6

SS bench @225, pull ups

SS: dips , DB rows @70 (first set of dips was spicy)

3x12
- DB curls @35
- Arnold's @35
- DB bench @60 (got spicy)


30 minute Peloton run

Friday, March 6, 2020

3.6.20




20 Minute Peloton run: 20:44 2.5 mile run, 16:44 2 mile

5 Rounds:
10 DL@ 185 235 (x4)
15 Goblet squats @53

10 Minute EMOM
C&J @185
A little light / easy...maybe do 2x@90 seconds, or every 45 seconds...maybe go 205


Thursday, March 5, 2020

3.5.20

RR bench @225 and pull ups:
11-8-7-6-6

Dips and machine rows @115
11-8-7-6-6

3× 12ai
- 35# DB Curls
- 35# DB Arnold's 
- 55# DB bench

3x12
- DB pull Overs @55
- band pull apart
- 7-7-7 curls at 30

Tricep extensions soon burnout on machine 60# down

Wednesday, March 4, 2020

Tuesday, March 3, 2020

3.3.20

30 minute peloton interval: 3.5 miles in 31:40

Backsquats:
12s at: 135 - 185 (5 sets)

RDLs 4×10 @185

3 Rounds 
12 hip extensions @25
10 walking lunge @50# DB

Monday, February 24, 2020

2.24.20

Bench: 10@135, 8@185
RR 10-7-6-6-5 @225
SS/ w pull ups

Dips RR 10-7-6-6-5 SS w/ machine rows 

3 Rounds
12 DB Curls @30
12 Arnolds @30
12 DB Bench Press @50

20 Mi ute PelotonRun

Saturday, February 22, 2020

2.22.20

30 minute peloton ride.

30 RKBS (53)

10 Rounds 30 second on / 30 second df 
RKBS (30)  rest 30 extra after 5 rounds.  18 per round, 180 total. 

2.21.20

Run 2 Miles: 17:08, walked to 2.27

Deadlift: 5s: 135-185-225-275-315-315

RDLs: 4x8 @185

3 rounds 
12 hip extensions @25
12 Gibket squats @40

8 min AB Tabata Abmat sit ups / plank

Thursday, February 20, 2020

2.20.20

Bench: 10@135, 8@185
RR 9-7-6-5-5 @225
SS/ w pull ups

Dips RR 9-7-6-5-5 SS w/ cable row machine

2x15 curls and Arnold's @30
2x12 curls and Arnold's @30

2x12
- tricep extensions (cable machine) @60
- hammer curls @40

20 min peloton run

2.18.20

Backsquats:
5s


5 Sets
3 Position Clean (Building Lightly)
3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))

Clean Pull (5 x 2) 

Run 30 Min (no walking)

Monday, February 17, 2020

2.17.20

Bench: 10@135, 8@185
RR 9-7-6-5-5 @225
SS/ w pull ups

Dips RR 9-7-6-5-5 SS w/ DB curls @45

Suns out guns out 2/16
Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows @145
10 Shoulder Press @95, 5 SP, 5 PP
Rest 2 Minutes
Then
Every 2 minutes for 8 minutes (4 sets)
12 Pull Overs 50-55-55-50 
12 Front Raises 10

SP endurance 2.16.20
Run 1 Mile
Rest 1 Min
4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Run 1 Mile
Score is total time including rest. 31:2X, last mile was run / walk...went out too fast. 

Saturday, February 15, 2020

2.14.20

RR Bench @ 225 / SS pull ups
8-7-5-5-5

RR Dips / SS with cable rows @130
8-7-5-5-5

3 rounds:
- 8 DB curls @ 40
- 10 Arnold's at 40#
- 10 band pull apart

30 minute run

Thursday, February 13, 2020

2.13.20

Deadlift:
10s @ 135-225-275

5s @ 325, 345, 345. 345

8s @ 225x2

Power Cleans

5s: 135 - 185 (x3)

30 Minute peloton Run: 33 total minutes 3.23 miles

Tuesday, February 11, 2020

2.11.20

Back squats:8"
5s: 135-225-275-315-315-275
8
Front squat: 3x10@135

Good Mornigs: 3x8 @135

Street parking 
Every 5 Min for 4 Rounds:

Row 500 Meters
30 KB Swings (53)
30 Air Squats

Got 1 round in, biceps started cramping.

15 min run / walk...more recovery/ cool down 


Monday, February 10, 2020

2.10.20

1 mile run warm up: 7:34

Bench: 10@135, 8@185
RR 8-7-5-5-5 @225
SS/ w pull ups

Dips RR 8-7-5-5-5 SS w/ lat pull downs

20 minute peloton intervals, 2 miles 

Monday, February 3, 2020

2.3.20

Deadlift:
10@185
5@275
4x5 @355

3x10 @215

2 mile run for time: 16:59

Intervals up to 10mph: 30 min total, 3.25 miles

Sunday, February 2, 2020

2.2.20

SS Bench Press / pull ups
RR 8-6-5-5-4 @225


SS: 
8-6-5-5-4
Dips / later pull downs

Bench: 3x10 @ 165

Run: 30 min Peloton, 3.3 miles

Wednesday, January 29, 2020

1.29.20

1 mile run, 7:45.  7.5 mph for 0.75, then up to 9.0

Deadlift:
8@115, 5@205, 5@ 295, 3×5@345

3x10 @215

Power Hang Cleans: 5@135. 

Turkish Get Ups, EMOM, 1 each arm...5-6 minutes

8 min tabata: sit ups / plank

10 min on stair climber...36 floors, 117 cal

Tuesday, January 28, 2020

1.28.20


RR SS
Pull ups / dips
6-5-5-4-3

Press 5s:
95-115-125-135-135

Bench:
RR @225
6-5-5-4-3

2×10 @155

Cable Machine Row:
10s @100, 120, 130 (felt good, do again)

Run: 30 min Robin arzon HITT ring (liked it)
Averaged about 6.0

Sunday, January 12, 2020

1.12.20

Bench 
10@135
RR @ 225
6-5-5-4-3

5×10 @175

RR SS
Pull ups / dips
6-5-5-4-3

Death by stone over shoulder @100, stopped after minute 7...got spicy quick.  

4 min tabata assault bike: 47 calories

1.10.20

1 mile run warm up
8:37, ascending speed 6.6 to 8.5

Backsquats:
5s: 135-185-225-275-295-315 (3 sets)

5 minute walk cool down

Wednesday, January 8, 2020

1.8.20

10 min run / walk, last 8 run co tinuous up to 7.5 mpg
1.07 miles

Press:
10s @45, 95
5s @115, 135 (x3), 115
8s @ 95 (x2)

SS RRW1
Pull ups / dips 
6-5-5-4-3

DB Curls 3x8 @40

20 minute Peloton run, stayed running pretty good, 
2 miles in 20 minutesish


Tuesday, January 7, 2020

1.7.20

3x8 OHS @ 135

SS: 5 rounds
Deadlift: 5s: @295
Box Jumps (for explosion): 8 (20" and some reps at 24", ni knew rebend)

SS: 4 rounds 
Power Cleans: x5 @185
Straight leg Deadlift: x5 @185


Run Intervals
2miles
2 min @ 7.5 x3 
90 second @ 8.5 x2 
60 seconds at 9
Other short, worked up to 0.10 mile at 9-10mph

Monday, January 6, 2020

1.6.20

RRW1 6-5-5-4-3

SS:
Bench @225
Pull ups

SS: 
Pendlay rows @185
Dips

SS 3x8:
Dumbbell curls @40
Arnold's @40

Run. 
30 min peloton 
2.81 miles, felt good.

Saturday, January 4, 2020

1.4.20

Bench:
10s - 135-185
5s - 205- 225x4

Squats:
 5s: 135-185-225-275(x3)
Squats felt good at weight, 5s just took it out of me.  

Press: 10@95, 8@115, 5@135, 5@115

Ran/walked 30 minutes.  300 call, 2.42 miles
90 second at 8.5
30 seconds st 9.5
120 seconds at 7.5