Tuesday - press

Sunday - squat

From Strong app. 

Saturday - Back Squat

Back Squat

45,135,225,275,315,355 x 5, 275 x 4 (so drained)

DB Row

75 x 10,10,10

Leg Curl

110 x 10,10,10,10

Leg Raise

BW x 4x10

Thursday - Deadlift

Deadlift

45,135,225,315 x 5,5,5

Leg Curl

110 x 10,10,10,10

Back Ext

BW x 40

Cable Crunch 

3 sets, heavy

Tuesday - upper body

Press

45,95,120 x 3x5

DB bench

50, 80 x 3x8

Pullups

Bw x 12,12,10

Cable row

105 x 10,10, 120 x 8

Bike to work

Saturday - Back Squat

Back Squat

45,135,225,275,345 x 5, 255 x 10

DB Row

50, 65 x 4x10

Leg Curl

100 x 4x10

Leg Raises

BW x 4x12

Thursday - Deadlift

Deadlift

45,135,225,295 x 5,5,5

Leg Curl

110 x 5x8

Back Ext

BW x 3x15

Leg Raise
BW x 5 x 10

Tuesday - Upper body

Bike to gym (2 miles)

Press

45,95,115 x 5,5,5

DB Bench

75 x 8,8,8

Pullups

BW x 15,12,10

Cable Row (yellow rope attachment)

110 x 10,10,10

Bike to work (4 miles)

Saturday - back squat

Back squat

45,135,225,275x5,335 x 5,245 x 10

Chins

53 x 10,10,6

Leg curl

100 x 5 x 10

Cable crunch

190 x 10

Leg raise

Bw x 10,10

Thursday - Deadlift

Deadlift

45,135,225,275 x 5,5,5

GHR
BW x 10,10,10,10

Back Ext

20 (chain) x 12,12

Cable Crunch

190 x 10,10,10,10

bike to work

Tuesday - press, bench

Press

45,95,110 x 5,5,5

DB Bench

75 x 10,10,7 (fail)

Pullups

BW x 12,12,10

Back Ext

BW x 15,15,15

Sunday - Back Squat

Bike to gym

Back Squat

45,135,225,275,325 x 5, 225 x 10

Chins

53 x 9,9,6

GHR

BW x 10,10,10

Cable Crunch

190 x 10,10

Bike home

Thursday - Deadlift

Bike to gym, super cold out. (2 miles)

Deadlift

45,135,225 x 5, 245 x 5,5

GHR

BW x 10,10,10 - tried to add a small 10 lb weight but it was too difficult. Not yet.

Back Ext

BW x 20,20

Cable Crunch

190 x 10,10,10

Bike home

Tuesday - upper body

Bike to gym

Press

45,75 x 5, 105 x 5,5,5

DB Bench

75 x 10,10,9

Much harder after press first.

Pullups

BW x 12,12,10

Cable Row (rope attachment)

120 x 8, 105 x 10,10

Bike to work

Sunday - squat

Back Squat

45,135,225,315 x 5, 225 x 10

Chins

53 x 8,8,7

GHR

BW x 8,8,8

Cable Crunch

180 x 10,10,10

Back Ext

BW x 40

weight 182

Thursday afternoon - DL

Afternoon workout, very crowded. Best to stick to mornings.

DL

45,135,185, 225 x 7,7

Not going too heavy. 

GHR

BW x 10,10,10

Back Ext

BW x 12,12

Cable Crunch

180 x 15,10,10,10

Tuesday - upper body

Tried to start with barbell bench but it was bothering my left hand/wrist a lot, so I stopped. Rather let it heal.

DB Bench

40, 75 x 10,10,8

Pullups

BW x 15,12

Cable Row

120 x 10,10 with rope handle

Going to move OHP over to this day and remove from DL day.

Thursday - press and deadlift

Press

45,85x5,95x5,105x7

Dips

BW x 15,15,15

Deadlift

135, 155, 185 x 11

GHR

BW x 6,6,6

Back Ext

BW x 10,10

Cable Crunch

180 x 10,10,10

Tuesday - Bench Press

Started with DB bench because bench press was taken. Made bench tougher but might have been better to do so anyway.

DB Bench

35,50, 70 x 10,10,10

Bench Press

45,135,155,175 x 5

Need to keep a closer grip on this because of the wrist.

Pullups

BW x 15,15,12

Cable Row

150 x 8,8

Bike to work

Sunday - Back Squat

Bike to gym

Back Squat

45,135,5x225,250, 295 x 10 (5+)

Chins

53 x 10,8,5

GHR

BW x 8,8,8

Cable Crunch

180 x 3x10

Bike home 

Thursday - light

Bike to gym

Press

45,65,85 - sets of 5

DB Bench

65 x 10,10,10

Pullups

BW x 15,12,10

Deadlift

45,135,205 x 2 sets

Will wait to see if my back hurts tomorrow.

Cable Crunch

180/190 x 3 sets

weight 181

Tuesday - light

Apartment workout

DB bench

50 x 10, 10,10

Pullups

Bw x 15,10,10 - grip most difficult

Cable crunch

100 x 8, 90 x 10,10

KB swing x 3 sets

Stretching

Thursday - press

Press

85,95,110 x 5 (1+)

DB bench

65 x 10,10,10

Pullups

15,10

KB swing

2 sets

Cable crunch

180 x 10,10,10

Sunday - Squat

Bike to gym

Back Squat

45,135,225,250 x 5,285 x 3, 320 x 4 (1+)

Chins

53 x 10,8,6

KB PT Swings

26 x 3 sets

Cable Row

135 x 3x10

Cable Crunch

170 x 3x10

GHRs on back extension

BW x 3x5

Going to try and do more of these.

Thursday - press

Press 

85,95 x 3, 105 x 6

DB bench press

60 x 3x10

Pullups

BW x 15,15,10

KB swing PT

2 sets

Cable crunch

180 x 10, 190 x 10,8

Tuesday - Upper body

DB Bench

60 x 10,10,10

Dips

30 x 5, 60 x 3, 90 x 6 (3+)

KB PT Swing

30 x 3 sets

Leg Raise

BW x 3x10

Reverse flies

15 x 3x15

Sunday - squat

Bike to gym 

weight 177

Squat

45,135,235x5,275 x 5, 300 x 6

Chins

53 x 10,9,7

KB swing

~30 x 3 sets

Cable row 

135 x 10,10,10

Cable Crunch

180 x 10,10,10

Thursday - Press

Press

75 x 5, 85 x 5, 100 x 8

DB Bench (PT)

55 x 3x10

Pullups

BW x 15,15,13

KB swing (PT)

26 lbs x 3 sets

Cable Crunch

180 x 10,10,10

Tuesday - upper body

DB Bench

55 x 3 x 10

Dips

25 x 5, 45 x 5, 75 x 11

Leg Raise

BW x 3x10

KB swing PT 

25 x 3 sets

Reverse fly

20 x 3x10

Sunday - start of 5/3/1 programming (round 2)

Bike to gym

Doing 5/3/1 numbers for squat, dips, and press. Goal is to eventually add deadlift and sub in bench press.

Back squat

45,135,225 x 5,250 x 5,285 x 10

Chins

53 x 10,10,7

KB PT swing

26 x 3 sets

Cable crunch

170 x 10, 180 x 8,8,8

Cable row

120 x 15,10

Thursday

DB Bench

50 x 10,10,10

Back Squat

45,135,225,315 x 5, 225 x 10

Pullups

BW x 15,11

Cable Crunch

180 x 10,10,10

Bike to work

Tuesday

DB bench

45 x 10,10,@5

KB swing bent over

20 x 2 sets

Pullups

Bw x 15,12

Cable crunch

3 sets 10

Fat measurement

Calipers

Front 14

Side 6

Sunday - light

Starting new PT plan

DB bench

40 x 10,10

Focusing on keeping neck relaxed and not bridging with it

KB swing, bent over

20 x 3 sets to fatigue

Thursday - Squat

2x BJJ classes yesterday

Bike to gym

Back Squat

45,135,225,315 x 5,5

minor pain in left palm (bruise?)

Pullups

BW x 15,15,10

Dips

BW x 30,10 (slow)

Cable Crunch

180 x 10,10,10

What are my goals for the squat and other lifts?

Sunday - Squat (short workout)

Back Squat

45,135,225,315 x 5,5

Weighted Chins

53 x 7,6 - pain in hand

Cable Row

120 x 15,15

Cable Crunch 

180 x 10,10,10

weight 179

Thursday - squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5,

Pullups

BW x 15,15,9

Dips

44 x 8,8,8,8,8

Cable Crunch

170 x 10,10,15

Bike to work 4 miles

Tuesday - Press

Tried push press, but it was tough on the wrists and right hand.

Push Press

95 x 5,5

Press

95 x 5,5

Cable Row

150 x 10,10,10

Dips

BW x 20,20,20

Back Ext

BW x 15,15,15

Cable Crunch
170 x 10,10,10

Bike to gym and to work

Thursday - Squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5,5

Pullups

BW x 15,15,11

Dips

53 x 10,10,10

Leg Raises

BW x 10,10,10

+rear delt flies

Bike to work 4.5 miles

Tuesday - upper body

Press (standing BB)

45,95,115 x 5,5

Tough on the wrists and somewhat on the lower back. Trying to find my best pressing exercise that doesn't mess with existing issues.

Cable Row

150 x 10,10,10,10

Dips

BW x 20,20,20

Cable Crunch

180 x 10,10,10,10,10

Back Ext

53 x 15,15,15

Sunday - back squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5

Chins

53 x 10,10,6

Cable row

135 x 8,8,8 slow

Cable crunch

180 x 8,8,8,8

Back extension

BW x  20,20

Weight 179

Bike home 2 miles

Sunday - back squat

Bike to gym

Back squat

45,135,225,275 x 10

Feeling very tired

Chins

53 x 8,8,6

Chest supported row

45 x 4 x 10

Ab wheel

BW x 5,5

Cable crunch

150 x 20,20

Stick with cable crunch on Sundays. Ab wheel hit or miss with back. 

Thursday - squat

Bike to gym

Back squat

45,135,225,315 x 5,5,5

Pullups

BW x 15,15,10

Dips

70 x 10,10

Go lighter next time

Leg raises

BW x 15,15

Bike to work

Tuesday - upper body

weight 180

Bike to gym 2 miles

DB Press

warmup

50 x 8,8,8

Cable Row

165 x 10,10,10

Dips

BW x 15,15,15

Cable Crunch

170 x 15

180 x 10,10,10

Back Ext
44 x 15,15,15

Bike to work 4 miles

Thursday - apartment workout

Cable row

60,100 x 6x10

Weighted leg raises (cable on ankle)

3 x 10 ea

Side and rear

Cable crunch

100 x 8,8,8

Single leg rdl

30 x 3 x 10ea

Tuesday - upper body

bike to gym - 2 miles

DB Press

20,40,60 x 6,6,6

Cable Row

165 x 10,10,10

Dips

BW x 20,20

Cable Crunch

170 x 10,10,10,10

Back Ext

BW x 20,20

Bike to work - 4 miles, ~45 lbs

Sunday - back squat

Bike to gym 2 miles

Back squat

45,135,225,275,315 x 5, 335 x 1, 355 x 1, 375 x 1

Bodyweight 180.2, 2.1xBW

Best =2.24

Chins

53 x 8,8,8

Chest supported row

45 x 12,12,12

Cable crunch

170 x 10,10,10,10

Bike home 2 miles

Thursday - Back Squat

Bike to gym - 2 miles

Back Squat

45,135,225,325 x 3,3,3,3,3

On a 1.5 min rest period tempo

Pullups

BW x 15,15,11

Dips

62 x 10,10,10

Leg Raises

BW x 15,15

weight 179

Bike to work - 4 miles

Tuesday - Press, upper body

Bike to gym - 2 miles

DB Seated Press

30, 60 x 5,5,5

Cable Row

150 x 10,10,10

+some with 'grenade' handle at lower weight

Cable Crunch

170 x 10,10,10,10

Dips

BW x 15,15,15,

Back Ext

BW x 25,12

Bike to work 4 miles

Thursday - Back Squat

Bike to gym 2 miles

body weight 179.8

Back Squat

45,135,225,315 x 6,8

Pullups

BW x 15,15,7

skipping dips - too much on Thursday?

Leg Raises

BW x 10,10,10

Bike to work 4 miles

Tuesday - upper body

DB Press

30, 55 x 7,7,7

Cable Row

160 x 8,10,10,8

Dips

BW x 15,15,15

Cable Crunch

160 x 10,10,10,10

Back Ext

53 x 10,10,10

weight 179.4

Thursday - back squat

Back squat

45,135,225,315 x 5,5

Pullups

BW x 15,15,15

Leg raises

Bw x 10,10,10,10

Weight 179.4

Tuesday - upper body

weight 179.4

Bike to gym

DB Seated Press

35, 55 x 6,6,6

Tried incline but I can tell it would bother my neck. Need to see a PT about that.

Cable Row

150 x 6,6,6,6,6 - slower reps

Cable Crunch

150 x 10,10,10,10

Dips

BW x 15,15,15

superset with

Back Ext

BW x 12,15,15

Sunday - back squat

Bike to gym

Bw 182

Back squat

45,135,225,275,315 x 4, 365 x 2,1 

Too much for today

Chins

53 x 10,9,5

Chest supported row

45 x 8,8,8,8

Cable crunch

140 x 10,10,10,10,10

Tuesday - upper body

Seated DB Press

25, 55 x 5,5,5,5

Dips

BW x 15,15,15,15

Cable Row

165 x 8,8,8

Cable crunch

130 x 15,15,15

Back Ext

53 x 15,15,15

biked to and from gym 

Thursday - squat

Bike to gym

Weight 179

Back Squat

45,135,225,315 x 3, 355 x 3,3, 315 x 5

(355 is just under 2xBW right now)

+some light rear delt flies

Pullups

BW x 15,15,11

Dips

53 x 10,10,10

Leg Raises

BW x 10,10,12,10

Tuesday - upper body

Seated DB press

35, 50 x 6,6,6,6

Cable row

150 x 8,8,8,8

Dips

Bw x 20,20,20

Cable crunch

130, 140 x 10,10,10

Back extension

53 x 12,12,12

Weight 179

Saturday - Squat

Been about two weeks since I lifted last due to trips and a big leg bruise. But didn't seem to be an issue. 

Weight 181

Back squat

45,135,225,315 x 5, 335 x 5,5

Chins

62 x 7,7,7

Chest supported row

45 x 10,10,10

Ab wheel

Bw x 5,5,5

Thursday - back squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5,5

Pullups

BW x 12,12,12

Dips 

BW x 20,20

Arms very sore - don't know why. Especially triceps.

Ab Wheel

BW x 5

Captains Chair Leg Raise

BW x 10,10

bike home 2 miles

Thursday - Back Squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 6,6

Chins

53 x 8,8,6

Dips

53 x 15,10,5

Ab Wheel (feet)

BW x 5,5,5

weight 177.4

Thursday morning - back squat

Bike to gym

Back Squat

45,135,225,315 x 5,5,5

Pullups

BW x 15,15,10

Dips

BW x 20

kept it light because I was short on time and very tired

Tuesday morning

Very stiff from hiking and running the past weekend.

Handstand Pushup

BW x 5,5,5

Cable Row

145 x 8,8,8

Cable Crunch

100 x 10,10,10

quick workout today

Tuesday morning - apartment workout

Handstand Pushup

BW x 5,5,4,5,2

Cable Row

130 x 10

145 x 8,8,8

slow eccentric

Cable Crunch
110 x 8,8,8

+practicing Pinan 1 and 2

Bring chalk next time.

weight 176

Sunday - squat

Back squat

45,135,225,275,315 x 5,5,5

Chins

53 x 10,9,6

Dips

Bw x 25,20

Ab wheel

Bw x 5,5,5

Back extension

53 x 15,15,15

Weight 179

Tuesday - upper body light

Handstand pushup

BW x 6,5,5,2

Cable Row

145 x 10,10,10

Cable Crunch

110 x 8,8,8

-form wasn't that good

weight 176.4

Sunday - squat

Bike to gym 

Back squat

45,135,225,315 x 5,5

Chin

53 x 10,9,7

Dips

BW x 25,20

Ab Wheel (feet)

BW x 6,5,6

Back Ext

53 x 12,13,14

weight 178

Thursday morning - Squat

Back Squat

45,135,225,275,315 x 5,5

Chins

53 x 9,8,7

Dips

53 x 10,10,10

Cable Crunch

170 (machine is different at gym) x 10,10,10

Cable crunch not as good at gym as apartment (machine is lower down to ground).

Consider doing BW dips on Sunday instead of weighted.

weight 177

Tuesday morning

Some pain in left groin past few days. 

Handstand push-ups

Bw x 5,5,5,3,3

Cable row

145 x 10,10,10

Cable crunch

100 x 10,10,10

Skipping KB swing because of groin

Weight 177

Sunday morning

Back squat

45,135,225,275,315 x 5,5

Chins

53 x 8,8,6

Dips

53 x 8,8,8

Ab wheel

Bw x 5,5,5

Back extension

53 x 10,10,15

Thursday - Squat (gym)

Good to be back in the gym. Going to try and get in there to lift heavy 2x per week. Haven't been in the real gym since early April.

Back Squat

45,135,225,275,315 x 5,5,

Chins
53 x 8,7,5 (trying for 3x10)

Dips

97 x 8,6,5

skipped ab wheel, back extensions, isometric stretch today. Want to come back into it light and was running low on time this morning.

weight 178.4 lbs

Thursday morning

Split squat

100 x 10

130 x 10,10,10

HSPU

BW x 5,5,3

Pullups 

BW x 15,15,9

Cable Crunch

100 x 10,10,10

isometric stretch

40 x 1,1,1

Tuesday morning - upper body

Handstand pushup

BW x 5,5,3,1

Cable Row

130 x 10,10,10

Cable Crunch

100 x 10,10,10

KB swing

45 x 15,15 (each, 60 reps total)

isometric stretch

45 x 30,30,30

Monday - Morning jog with Domino, BJJ mid-day, Kyokushin evening

1.76mile jog, average pace ~10min/mile

BJJ 1 hour

Kyokushin 1.5 hour

Saturday - 3.2mile jog

Average page 9:20 - pouring rain out too. Completely soaked.

Thursday morning - apartment

Handstand push-ups

Bw x 5,3,4,1 - tired

Cable row

130 x 10,10,10

Cable crunch

100 x 10,10,7

Chins

Bw x 10,10

Skipping isometric stretch today, inside thigh bothering me from yesterday

Wednesday - BJJ and kyokushin

Saturday - kyokushin

1.5 hour practice

Friday - BJJ and jog

Morning BJJ class - 1 hour

2.5 mile jog with Domino

Thursday morning - Upper body

Handstand pushup

BW x 5,5,5,4,2

Cable Row

115 x 12,10,10

Cable crunch

100 x 10,10,10

KB Swing

40 x 50 (25ea)

Isometric split hold

40 x 1,1,1

Wednesday - BJJ, Bike to work and back

1 hour BJJ class at 7:15am

Bike to work and back (7 miles total)

Tuesday - bike to work and back, Kyokushin in evening

Commute to work 3.3m uphill, downhil way back

Kyokushin kumite practice in the evening

Monday - bike commute - 7 miles round trip - Kyokushin

Mostly uphill, 25 min. in morning
Downhill, easy, 20 min afternoon.

Kyokushin in evening

Sunday morning - squat 315 x 3x5

Bike 2 miles to gym each way - flat

Back squat

135,225,275,315x5,5,5

Chins

53x10,10,6

Dips

106 x 8,8,8

Ab wheel

Bw x 15,15,15

Back extension

53 x 15,15,15

Isometric split

53 x 1,1,1

Thursday afternoon - 2.5 mile run

average page ~9min/mile

Thursday morning - upper body

Trying out a new app called Strong - doesn't have good export that I can figure out yet.

HSPU

BW x 5,5,5,5,2

Ab wheel (knees)

BW x 15,15,15

Cable row

100 x 10

115 x 10,10,10

Cable crunch

100 x 10,10,10

Side split isometric x 3

Tuesday afternoon - 2.6 mile jog

9:43 average pace

Tuesday morning workout

Split Squat

50 x 10,10,10 (50 db each hand)

Pullups

BW x 15,15,15

KB Swing

35 x 30,30,30 (15 each side)

Cable Crunch

100 x 10,10,10

Isometric split hold

40 x 1,1,1

Sunday morning - Light workout

Skipped back squat to let my back rest further.

Bodyweight squats

50,50

Pullups

50 x 10,10

BW x 15

Cable Crunch

90 x 10,10,10,10

Isometric split

40 x 1,1,1

Saturday morning - kyokushin

Friday - 2 mile jog

With Domino ~10m/mile pace

Thursday morning - 1.7 mile jog then upper body

Wednesday - Kyokushin - heavy on leg kicks

Thursday morning

1.7m with Domino, ~9:45 pace

Handstand pushup

BW x 4,4,4,3 working on ROM and balance

Ab Wheel

BW x 5,5,5,5 - good

One arm pushup

BW x 5

- realized that I'm doing a lot of pressing already, and pushups specifically at kyokushin. Going to swap this for something else. At the moment, thinking another ab exercise.

Incline situp

10 lbs x 15,15

Cable Crunch

90 x 10

Cable Row

100 x 10,10,10

Technically, did this before the ab stuff but it doesn't matter.

Split hold

40 x 1,1,1

bodyweight 177.4

Tuesday morning - Split squats

Back feeling much better today.

Split squat

50 lbs each hand x 10,10,10

Pullups

BW x 15,15,13

KB Swing - light today because of back

30 x 30,30,30 (15 each side)

Cable Crunch

100 x 8,8,8,8 - need to figure out the best way to do this

Isometric split hold 

40 x 3

Sunday - deadlift and hurt my back

Deadlift

45,135,225,315,405 x5,4, 315x5

Deadlift felt good, if slow. No pain. 

Chins

53 x 9,7,5

Pain in left lower back during chins

Could not complete back extensions

Dips

Bwx 20

Split iso 

X 3

Thursday morning - Back Squat

Back Squat

45,135,225,275,315 x 7,5

Ab Wheel

BW x 5,5,5,5

Back Ext 

53 x 15,15,15

superset with

Cable Row

150 x 8,8,8

split isometric 

53 lbs hold x 3

weight 179.5

Tuesday - upper body

Morning jog - 1.7

Afternoon jog - 2

Handstand push-ups

BW x  4,5,4,4,4

Trying to improve ROM

Pullups

BW x  15,15,15

Extended ROM pushup

BW x  15,15,15

Super set with

Cable crunch

90 x 12,12,12

Split hold x 3

Sunday morning - deadlift

Deadlift

45,135,225,315 x5,405x3(too heavy), 365 x5

Chins

53 x 10,9,7

Dips

97 x 8,8,8

Back extension

44 x 15,15,15

Split hold

X3

Friday morning - Run 1.7m

Thursday morning - Back Squat

Wednesday - Kyokushin - lots of leg kicks

Thursday

Back Squat

45,135,225,315 x 5, 335 x 5, 1 (stopped, form breakdown)

Current goal - 5 reps at 2xBW

Ab Wheel

BW x 5,5,5,5

Back Extension

44 KB x 15,15,15

Superset w/

Cable Row

135 x 10,10,10

Split isometric 

BW x 3

Tuesday - jog, lift, jog

Morning

Jog with Domino 1.7 miles

Lift

Handstand push-ups

BW x  6,5,6,3,5

Balance an issue

Pullups

(Using climbing hold)

BW x  15,15,9

Extended ROM pushup

BW x  15,15,12

Cable crunch

90 x 10,10,10

Isometric split hold

BW x  3

Afternoon

Jog 1.6 miles with Domino

Sunday morning- jog and deadlift

Jog 1.3 miles with Domino

Deadlift

45,135,225,315x3,365x10 (2xBW)

Breathing set

Chins

BW + 53x10,8,8

Dips

BW + 53+40chain x 8,8,8

(93)

Back extension

BW x  10

40 (chain) x 10,10

Isometric side split hold

3 with small KB

Thursday - apt workout

Elliptical - 5 min 2.5 forward 2.5 back

Split Squat

50 KB (ea) x 10,10,10,10 (80 total reps)

Ab Wheel

BW x 5,5,5,5,5

KB Swing

45 x 50

Cable Row

100 x 15

115 x 10,10,10

Isometric Side Split Hold

BW x 1,1,1

Note: split squat never going to be as intense as back squat. Make up in volume for work capacity.

Thursday - upper body workout

Apartment workout

HSPU 

BW x 5,5,5,5,5

Pullup

BW x 15,15,15

Extended ROM Pushup

BW x 15,15,15

Cable Crunch 

80 x 10,10,10

Isometric Side Split

BW x 1,1,1

Tuesday - jog and lift

Morning jog with Domino - 1.3 miles, 18 min (with stops). Rough jogging pace 9min/mile

KB swing

45 x 20 each, 20 w/switch at top, 20 w/switch (from now on assume with switch unless stated)

Pullup

BW x 15,15,14

Cable Row

100 x 10,10,10

Cable Crunch

70 x 10,10,10

Isometric stretch - side split x 3

Sunday - back squat

Back squat

45,135,225,275,315 x5,5,5 form felt good

Ab wheel

BW x  3,3,3,3,3

Back extension

25 x 30

Cable extension

135x20

Isometric stretch

Side split x 3

Front split x 1

Thursday - pressing

Handstand push-ups (to head)
BW x  5,5,5,5,4

Pullups
65 x 8,7, BW x 15

Close pushup
Bw x 20

Extended ROM pushup
BW x 15,10,10,10

Cable crunch
70 x 20

Weight 188

Tuesday - Deadlift

Deadlift

135,225,315 x 5,5,5

Chins

63 x 8,8,6

Dips

53 +20 chain x 12,12,9

Back Ext

25 x 20,BW x 20

Sunday - apartment workout

Elliptical - 5 min

Split Squat

40 (each hand) x 10,10,10

Pullup

40 x 10,10,10

Tricep Pushdown

70 x 10,8,8 (too heavy)

Cable Crunch

70 x 10,10,10

Apartment workout - Friday afternoon

Handstand pushup (to head)

BW x 5,5,4,5,4

Want to work on improving ROM and rep count.

Pullups

BW x 20,12,12

First set really tired me out. Been a while.

Split squat

40 (each hand) x 10,10

KB swing

40 x 25,25

This really works the lower back.

Tuesday - 1.3 mile run, 11:42

Pace - 9min/mile

Trying out RunKeeper vs Nike Run Club, seems to load faster.

Sunday - 2.5 mile jog

Jogged through the botanical gardens in Sydney. 2.5 miles, total time 30 minutes (12min/mile). Stopped to take pictures which slowed the pace.

Saturday - 2 mile jog

2 mile jog in Hyde Park in 22 min, average pace 11 min/mile.

Saturday - Back Squat

After a week in Europe. 

Back Squat 

45,135,225,275,315 x 5,5,5

Chins

60 x 8,8,6

Dips

60 DB + 20 chain x 10,10,5

Ab Wheel

BW x  5,5,5

Back extension

BW x  30

Late Wednesday night hotel workout

Pushup

25,25,25,

Strike practice

50 front leg side kicks
other kicks and exercises

Stretching

Wednesday in Copenhagen

Dips

BW x  5 x 20

Back extension

BW x  5 x 20

Crunch

BW x  20

Hanging leg raise

BW x many

Monday morning - Press

Press

45,95,120 x 5,5,5

Chins

53 x 10,10,8

Dips

63 x 12,12,12

Pullovers

90 x 10,10

weight - 180.4 lbs

Sunday - SSB Back Squat

SSB more like a high bar squat. Much lighter too. 

SSB Back Squat 

65,155,245 x 5, 295 x 5(too heavy), 245 x 5,5,5

Chest supported row

45,80 x 10,10,10

Ab Wheel

Feet x 2 (abs cramping up)

Knees x 12,12,12

Back extension 

25 x 15,15,15

Pullups

BW x  20,15

+Foam roll, reverse flies

Weight 181.6 lbs

Friday morning - Push Press

Push Press

45,95,135 x 5, 155 x 5,5

tough on the collar bones (sharp knurling)

Chins

53 x 10,10,8

Dips

53 x 20,15

Pullovers

80 x 20 (3 rest pauses)

Wednesday morning - Back Squat

Back Squat

45,135,225,275,325 x 5,5

Ab Wheel

BW x  5,5,5

Back extension

25 x 15,15, 15

Pull-up

BW x  20,13

Tuesday morning jog/walk

1.5 miles up and down a super steep hill. Pace 14m/mile

Weight 181.4 lbs

Monday morning - Press

Moved into the new apartment this weekend so I haven't lifted since Wednesday.

Press

45,95,115 x 5,5,5

Chins

53 x 10,10,9

Dips

60 x 15,15,9

Pullovers

85 x 15

Tuesday/Wednesday morning

Tuesday evening - BJJ class

Wednesday morning

Safety Squat Bar (SSB) BSQ

Started out using it backwards. Interesting to try it out. I marked it as 45 lbs but its actually 65 lbs, so these weights are correct.

65,155,245x5, 295x 4, 245 x 4,4

Decided to drop the weight back down and work on technique with the bar. Need to figure out best way to use it. Definitely easier on the elbows. Will continue to try it out on either squat or conditioning days.

Pullups

BW x 20,17,12

Back Ext

BW x 20,20,20

Dips

BW x 20,20,20

Monday morning - RDL

RDL 

45,135,225,275,315 x 5, 365 x 5,5

DB Row

90 x 10,10 (both sides)

Ab Wheel

feet x 4

knees x 5,5

Too difficult from the feet still pain from the first session.

Back Ext

25 (behind head) x 20

BW holds 20s x 3

Saturday morning - Press

Press

45,95,125 x5,5,4

Chins

BW + 53 x 10,10,9

Dips

BW + 53 x 15,15,15

Ab Wheel

BW x  3

Pullover 

100 x 10

Thursday morning - BSQ

Finally got my equipment, shoes, etc.

Back Squat

45,135,225,275 x 5,315 x 3, 335 x 3,3

Ab Wheel 

from feet - BW x 5,5,5,

Back Ext. 

35 x 15,15,15

Pullups

BW x 20,16

+foam roll

weight: 186

Tuesday - new years day

Gym pretty empty. I guess 730am still is early. 

Forgot my water. I should leave a spare bottle in the car. 

Press

45,95,120 x5,5,5

Chins

BW + 44 X10,10,10

Dips

BW + 44 X12,12,12

Pullovers

95x10,10

Foam rolling

1.8 mile walk with Domino