9.5.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Press @95

Cable Rows @110

8.22.20

20 minute peloton run 

5x12-12-10-10-8

- DB Bench at 65

 - Lat Pull

12-12-10-10-8

- DB curls @35

- cable rows at 100

- Arnolds @ 35

8.15.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Press @95

Cable Rows @110

3x12 

Db curls @35

DB OH pull overs @50

8.8.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Cable Rows @110

Dips

3x12 

Db curls @35

Arnolds @35

DB OH pull overs @50

20 minute run / walk

7.20.20

SS RR 15-11-9-9-8

Press @95

Lat Pulls @120

12-8-7-7-6

DB Bench @60s

Cable rows @110

3x12 

Db curls @35

Arnolds @35

2 rounds 

Cable 

Curls @20

Tricep @20

Band pull aparts. 

7.16.20

SS RR 15-11-9-9-8

Bench @185

Pull ups

3x12 

Db curls @35

Arnolds @35

L

7.9.20

4 rounds (skipped 5th due to FS) 

10 Front Squats 185

10 RDLs 185

20 KBS @40

4 rounds: 

6 Hang Cleans @165

20 ab (alternating)

7.6.20

SS RR 15-11-9-9-8

Bench @185

Lat pull downs @ 120 (slow and controlled, could go heavier)

13-9-8-7-7

Cable Rows @110

Dips

3x12 

Db curls @35

Arnolds @35

3x20 

Cable Curls @32

Cable push downs @ 33

Band pull aparts

6.25.20

10 minute run Warm up

10 Min EMOM - 1 TGU each arm @53

5 x 

12 - DB curls 

20 - band push downs (purple)

3 rounds

12 Cable rows @37.5# 

10 DB front and side raises @15

6.23.20

5 rounds 

10 Front Squats 135-185

10 RDLs 135

20 KBS @40

4 rounds: 

6 Hang Cleans @155

10 Box jumps @24 (explosive)

15 sit ups

6.22.20

SS RR 15-11-9-9-8

Bench @185

Pull-ups

13-9-8-7-7

Cable Rows @110

Dips

3x12 

Db curls @35

Arnolds @35

DB OH pull overs @50

3x20 

Cable Curls @27

Cable push downs @ 27

Band pull aparts

6.17.20

SS RR 15-11-9-9-8

Bench @185

Pull ups

SS 

5x10

- cable rows @90

- press @95 (7-6 on last 2 sets of press)

3x12 

DB curls@30

DB Arnolds @30

Cable Flies @27.5

6.9.20

SS RR 15-10-9-8-8

Bench @185 

Pull ups 

SS 

10-9-8-8

Dips 

Cable Rows @ 105

2x12 

- DB curls @30

- DB arnolds 

- pull overs at 60

6.7.20

10 Minute EMOM: 1 TGU each arm 

5 rounds: 

15 KBS (53)

15 sit ups 

12 DB C&Js 

2:30, rest remaining (~45 sec)

3 rounds:

20 tricep cable pull downs 

20 curls @30

60 second plank

45 minute Peloton

6.6.20

SS

Bench  5x12 @185 

Pull ups - 15-10-9-8-8

Ss 

5 rounds 

Press @95 10- 10- 9 -8 -8 

Cable Rows 10s @120-120-110-110-100

3x10

DB curls @35 

DB Arnolds @35 

DB pull overs @50

2x20 

- cable curls @ 

- cable tricep extensions @ 

- band pull aparts 

5.31.20

10 min EMOM: 1 TGU @53 per arm 

5 rounds of Cindy for time: 4:00

4 Rounds 30 on / 30 off 

- RKBS @53  (18s)

- 15 Abmat sit ups 

- 10 DB C&Js @30

30 min peloton 

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 

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

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

5.11 and 12

Back on FT2.  

Did 30 and 44 minute peloton.  Broke PRs

45 minute was 786 cal and 553 kj output.  

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 

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

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

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)

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

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

3.26.20

45 minute peloton ride, 610 kcal, 14.64 miles 

4.3.20

45 minute peloton, 728 cal, 512 km, 15.72 miles

3.31.20

DB work @ 30#

- 15 curls

- 15 Arnold's 

- 15 tricep extensions (1 db) 

Rounds: 1, 

4.2.20

45 minutes peloton 455 km, 649 cal

3.30.20

Throughout today in office:

20 minute EMOM: 1 TGU each arm.

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

3.28-29.20

5 mile run on Saturday and 6 mile run on Sunday

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

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)

3.23.20

RR 12-9-7-7-7 

Pull ups during day. 

+ 10 sets of 10, 62 total 

3.22.20

5 mile run

3.20.20

5 mile run

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 

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 

3.12.20

45 minute peloton fun run: 4.6 miles 

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

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

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

3.4.20

45 minute peloton run, 4.67 miles

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

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

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

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)

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. 

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

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

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 

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 

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

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

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

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

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

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

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

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.

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