October 23, 2017

AM Conditioning

10 rounds of:

12 swings
6 pushups
30 sec rest

September 14, 2017

AM Lifting

25 KB Swings

Press:

warmup
75 lb x 5
85 lb x 5
95 lb x 8

KB Press:

7 per arm
7 per arm

65 lb Carries:

Down w/ 65 lb OH
Back w/ 65 lb racked
Down w/ 65 lb OH
Back w/ 65 lb racked

1 min plank

Various Squat Stretches

June 8, 2017

AM Workout

Squat: 1x5 with 145
Various Squat Stretches

4 Rounds of:

10 35lb KB goblet squats
5 lungs per side
20 35lb KB swings

Various Squat Stretches

June 7, 2017

AM Workout

Warm-Up w/ 15 35lb KB Swings

50 pushups
50 air squats
30 ab wheels
3 pull-ups

[189.6]

June 6, 2017

AM Workout

5x5 Bench w/ 140lbs (8 reps on last set)

TFT:

50 reps of 20lb DB flyes

5 Rounds of:

Incline: 75 lb bench
3 to 5 pushups

Then:

Skull Crushers: 10 reps w/ 15lb DBs

PM Workout

5 Rounds of:

10 squats
10 pushups
7 to 10 ab wheels
1 to 3 pullups

[191.2]

May 31, 2017

AM Workout

150 20lb wallballs in 10:40

May 15, 2017

AM Workout

Tried to Start 5/3/1:

Oly Squat:

Warm-Up Sets
115x5
135x5
151x3

Squat Stretches

FS: 115x5

Various Lunges and OH Squats

Punching Bag for 1.5 mins
Rode Bike: 1.5 mins

[________]

May 14, 2017

Did Patio Work

[194]

May 13, 2017

Mowed Back Yard, Etc.

May 12, 2017

Mowed Front Yard

[191.4]

May 11, 2017

Rest Day

[191]

May 10, 2017

AM Warm-Up

20 consecutive swings w/ 35lb KB

AM Workout

FS: 1x10 @75lbs
Batwings: 1x10 @25lbs each
Single Arm Press: 2x5 w/ 40lb DB
Thick Bar Deadlift:1x10 @75lbs
Farmer Carries: Down and Back to First Line; Back to Garage w/ 40lb DBs
Plank: 1 minute
Lunge Stretch

PM Conditioning

Ran a 5K (32:15)

[193.8; 197.6]

May 9, 2017

Day 7

AM Warm-Up

25 consecutive swings w/ 35lb KB
Get Up Stretches

AM Workout

FS: 2x5 @75lbs
Batwings: 1x10 @25lbs each
Single Arm Press: 2x5 w/ 40lb DB
Thick Bar Deadlift:1x10 @75lbs
Farmer Carries: Down and Back to First Line; Back to Garage w/ 40lb DBs
Plank: 1 minute
Lunge Stretch

[193.6; 197]

May 8, 2017

Day 6

AM Warm-Up

25 consecutive swings w/ 35lb KB

AM Workout

FS: 1x10 @65lbs
Batwings: 1x10 @20lbs each
Single Arm Press: 2x5 w/ 35lb KB
Thick Bar Deadlift:1x10 @65lbs
Farmer Carries: Down and Back w/ 40lb DBs
Plank: 45 seconds

[193.8; 198.4]

May 6, 2017

Walked 8 miles and climbed 28 flights of stairs for Braves game.

May 7, 2017

Rest Day

May 5, 2017

Rest Day due to Work

[192.8; 195.6]

May 4, 2017

Rest Day due to Work

[191.6]

May 3, 2017

Rest Day due to Work

[194]

May 2, 2017

Rest Day due to Work

[194.8]

May 1, 2017

AM Warm-Up

20 consecutive swings w/ 35lb KB

AM Workout

FS: 2x5 @65lbs
Batwings: 1x10 @20lbs each
Single Arm Press: 1x10 w/ 30lb DB
Thick Bar Deadlift:1x10 @65lbs
Farmer Carries: Down and Back w/ 40lb DBs
Plank: 30 seconds

[195.2]

April 30, 2017

Rest Day

April 29, 2017

AM Conditioning

Tennis with Ben: Lost 6-1; 7-5

April 28, 2017

AM Warm-Up

20 consecutive swings w/ 35lb KB 

AM Workout 

FS: 2x5 @65lbs

Batwings: 1x10 @20lbs each

Single Arm Press: 1x10 w/ 30lb DB

Thick Bar Deadlift:1x10 @65lbs

Farmer Carries: Down and Back w/ 40lb DBs

Plank: 30 seconds

[193.0; 195.9]

April 27, 2017

Day 3

AM Warm-Up

20 consecutive swings w/ 35lb KB 

AM Workout 

FS: 1x10 @65lbs

Batwings: 1x10 @20lbs each

Single Arm Press: 2x5 w/ 35lb KB

Thick Bar Deadlift:1x10 @65lbs

Farmer Carries: Down and Back w/ 40lb DBs

Plank: 1 minute

PM Pull-Ups

2/1/1 and hang from bar 30 seconds and 20 seconds

PM Run

Ran a 5K (33:19)
Walked another .60 miles
Fasted since lunch

[195.2; 198.8]

April 26, 2017

Day 2

AM Warm-Up

10 goblet squats w/ 35lb KB

30 consecutive swings w/ 35lb KB 

Get Back Up Routine
Hamstring stretches

AM Workout 

FS: 1x10 @65lbs

Batwings: 1x10 @20lbs each

Single Arm Press: 2x5 w/ 35lb KB

Thick Bar Deadlift:1x10 @65lbs

Farmer Carries: Down & Back w/ 40lb DBs

Plank: 1 minute

(28 mins)

PM Pull-Ups

Regular Grip: 2/1/1
Close Grip: 1/0/0
Wide Grip: 0/0/0

Few minutes on Aerodyne
25 swings w/ 35lb KB

[193.8; 198.8]

April 25, 2017

Day 1

AM Warm-Up

10 goblet squats w/ 35lb KB

50 swings w/ 35lb KB (15/15/10/10)

(w/ push-up planks as active rest)

Work on Get-Ups

AM Workout 

FS: 2x5 @65lbs

Batwings: 2x5 @20lbs each

Single Arm Press: 2x5 w/ 35lb KB

Thick Bar Deadlift: 2x5 @65lbs

Farmer Carries: Down & Back w/ 40lb DBs

Plank: 1 minute

Ab Wheel: Messed around

PM Pull-Ups

2/1/1/1
25 consecutive swings w/ 35lb KB

[195.2; 198.2]

April 24, 2017

PM Conditioning

Pull-Ups: 3/2/1/1/1
Swings: 50 (15/15/10/10) @ 35b KB
Walk: 1.20 miles w/ Lexie

[196.2; 198.8]

April 23, 2017

Lots of Yard Work

[196.8]

April 22, 2017

Lots of Yard Work

[As low as 193]

April 21, 2017

Yard Work

[201--started weight-loss competition at work]

April 4, 2017

PM Conditioning

Ran a 5K (33:12)

April 2, 2017

PM Conditioning

Ran 3.43 miles, w/ a good bit of walking (51:53)

March 2, 2017

AM Workout

Incline Bench: 2x5x115; 1x5x125
Shoulder Press: 2x10x65
KB Swings: 2x20

DB Carries: 2 the street and back w/ __ lbs

a few pull-ups
a few dips

Plank Holds: 45 seconds, 45 seconds

(15th Anniversary)