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    Sunday April 5, 2020 Lower Body + Run Squat...

    Sunday April 5, 2020

    Lower Body + Run

    Squat
    BWx10
    Light Band x10 (Front Squat) no rest
    Light Band x10 (Back Squat)
    Light Band x25 (Back Squat)
    Light Band x25 (Back Squat)
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    Extra work Walked ~15 minutes 1+ hour later...

    Extra work

    Walked ~15 minutes

    1+ hour later

    Band Pushdowns red mini 2x80 (second set broken up into sets of 10 with a few seconds of rest after 30 reps)

    Triceps are pumped up after the...
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    Saturday April 4, 2020 Upper Body Push-up...

    Saturday April 4, 2020

    Upper Body

    Push-up
    BWx22,30,20,17,15 (couldn’t keep up with the progression was supposed to hit 20 then 28+ on last 2 sets)

    Pull-up
    BWx4 (wide)
    BWx4 (neutral)
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    Friday April 3, 2020 Timed Run Warmup Walk...

    Friday April 3, 2020

    Timed Run

    Warmup Walk 1/2 mile ~ 9 minutes

    Run 1 mile - 9:05

    Cooldown Walk <3/4 mile - 13:04
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    Thursday April 2, 2020 Upper Body Push-up...

    Thursday April 2, 2020

    Upper Body

    Push-up
    BWx25,20,15,15,25 (awesome!)

    Pull-up
    BWx4,3,3,4,5
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    Tuesday March 31, 2020 Upper Body + Run ...

    Tuesday March 31, 2020

    Upper Body + Run

    Superset
    Band Pullapart red mini 2x20
    Rev. Pullapart red mini 2x20

    Push-up
    BWx14,18,14,14,20
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    Sunday March 29, 2020 Full body Leg/Core...

    Sunday March 29, 2020

    Full body

    Leg/Core Circuit (3 rounds)

    Split Squat
    BWx10
    Red mini x10
    Monster mini x10
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    Thursday March 26, 200 Walk 8 minutes Run 1/2...

    Thursday March 26, 200

    Walk 8 minutes
    Run 1/2 mile 5:11
    Walk 7:49 minutes
    Run 1/2 mile 5:02
    Walk 7+ minutes


    Friday March 27, 2020
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    Wednesday March 25, 2020 Lower Body Bodyweight...

    Wednesday March 25, 2020

    Lower Body Bodyweight

    Squat BW 2x50

    Calf Raise BWx50,25

    Crunch BW 2x15
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    Tuesday March 24, 2020 Upper Body Bodyweight &...

    Tuesday March 24, 2020

    Upper Body Bodyweight & Bands + Run

    Band Pullapart
    Red Mini x50,25,25

    Push-up
    BWx20,1,15,2,10,3,5 (8 steps for rest)
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    21,232

    Sunday March 22, 2020 Lower Body (Bands +...

    Sunday March 22, 2020

    Lower Body (Bands + Bodyweight)

    Band Unilateral Lying Leg Curl
    Red mini x25,20

    Squat
    BW 4x25 (3 sec negative, 1 sec pause)
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    Saturday March 21, 2020 Upper Body (bands +...

    Saturday March 21, 2020

    Upper Body (bands + Bodyweight)

    Floor Band Press
    Red mini x10
    Monster mini x10
    Light band x10
    Strong band x2-3 (half reps)
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    Wednesday March 18, 2020 Bodyweight Leg Day ...

    Wednesday March 18, 2020

    Bodyweight Leg Day

    Squat 4x20 (1-3 sec negatives)
    Light Band Good Mornings 2x20
    Standing Calf Raise 3x10 (3 sec top, 3 sec negative, 3 sec bottom)


    Due to all...
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    Sunday March 15, 2020 ME Upper (Arm Focused) ...

    Sunday March 15, 2020

    ME Upper (Arm Focused)

    Band Pullaparts (40-50)

    Pause Close Grip Bench w/ chains (1 link per side)
    *45 + chains 3x5
    *95 + chains x5
    *135 + chains x5
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    Saturday March 14, 2020 ME Lower Squat (no...

    Saturday March 14, 2020

    ME Lower

    Squat (no belt)
    *45 3x5
    *135x3
    *225x1
    *275x1
    300x1
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    Thursday March 12, 2020 Push Day Low...

    Thursday March 12, 2020

    Push Day

    Low Incline DB Press
    *40’s x10
    *55’s x8
    70’s x8
    80’s x6 @ RPE ~7
    90’s x0 (Tried twice back to back)
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    Tuesday March 10, 2020 Pull Day Chin-up...

    Tuesday March 10, 2020

    Pull Day

    Chin-up
    *40 lbs assistance x5
    *25 lbs assistance x4
    *10 lbs assistance x3
    *BWx2
  • That volume made my legs scream haha. Looks great...

    That volume made my legs scream haha. Looks great man.
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    Sunday March 8, 2020 Lower Body Intensity ...

    Sunday March 8, 2020

    Lower Body Intensity

    Squat (no belt)
    *45 2x5
    *135x3
    *185x1
    *225x1
    *275x1
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    Saturday March 7, 2020 Push Day (Chest Focus...

    Saturday March 7, 2020

    Push Day (Chest Focus w/ some lats and Bis at the end)

    Pause Bench
    *45x30 (changed grips every 10 reps)
    *135x5
    *185x1
    185 3x6
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