[Friday] 2.27.15 AM Arms

AM
[A] Weighted Dips 4x 10
25, 35, 45, 45

Superset with flutter kick (4-count)

[B] Incline hammer curls 5x10
25, 30, 35, 40, 40

Super set max reps with descending weight
40, 35, 30, 25

[C] Tricep push-downs 5x12
120, 150, 160, 160, 170

[D] Preacher Curls with Ez-Bar 4x 10
65, 75, 75, 75

Super set max reps with descending weight

[E] Single arm cable tricep extension 5x12
30, 40, 40, 40

Super set after both arms narrow push-ups 5x10

[F]Cable Curls 4x12
30, 35, 40, 45

[Thursday] 02.26.15 Complete Rest

[Wednesday] 2.25.15 AM Back + Lunch Cardio + PM Cardio Blast

AM
[A] Wide pull-ups 5x5

[B] DB 1 arm row 4 x12
55, 60, 65, 70

Then superset descending max reps
70, 65, 60, 55

[C] T Bar row 4x12
95, 120, 145, 165

Then superset descending max reps
165, 145, 120, 95

[D] BW Rows 4 x12

Superset with back extension with (#25) 4x12

Lunch
[A] 30 minute AD
Every 5 minutes get off and and alternate plank (R/L)

PM
[A] Cardio Blast with John at the YMCA (1 hour)

[Tuesday] 2.24.15 AM Shoulders + PM Recovery

AM
[A] Strict military press 
Cluster 5x 3.3.3; Rest 10 seconds between reps; Rest 2 minutes between sets

95, 115, 125, 130, 135

[B] DB shoulder press 5x12

45, 50, 55, 60, 65

[C] Upright rows 5x12

75, 85, 95, 95, 95

Superset descending max reps

95, 85, 75, 65, 55

[D] Lateral side raises 4 x12

15, 17.5, 20, 20, 25

[E] Plate front raises 4 x10

After 10 reps hold straight out in front of your for max seconds

25, 25, 35, 35

PM
[A] 30 minutes sauna

[B] 30 minuted steam room

[Monday] 02.23.15 Lunch Core Cardio + PM Chest Explosion

Lunch

1 minute on treadmill @ 6 mph

1 minute of the following exercise:

EO's

Hanging leg raises

Ab roller

Slasher right

Slasher left

Burpee

Windshield wiper

Pike planks

Reverse sit-up

Flutter kick

Russian twist

PM
[A] Bench Press  4x12-15
3 sec pause at bottom then explode
Add 5 lbs max reps normal bench press

185, 205, 215, 225
Drop to 185 max reps

[B] Incline DB Bench Press 8x 8-12
1st 4 sets (1-2 minute recovery)
50, 60, 70, 80

2nd 4 sets (superset no rest max reps)
80, 70, 60, 50

[C] Flat DB Bench Press 4x
Slow down (1-3) sec and explode, add 1 rep for a max of 5 reps
45, 55, 65, 70

[D] Incline barbell bench press 5x 8-10 per width
Widths change (normal+ wider+ wide)
135, 135, 135, 135

Basically,done here. Tank is empty, couldn't really get but 2-3 reps. Great strength endurance workout, and really hope to learn a lot.

[Sunday] 2.22.15 DELOAD WEEK AM Legs + Recovery

AM
[A] Back Squat 4x10
155, 185, 225, 225

[B] Front Squat 4x10
135, 155, 165, 185

[C] Single Leg Press 4x10
90, 110, 130, 140

[D] Machine Calf Raises 4x 8+8+8 (inwards-normal-outwards)
180, 180, 180, 180

[E] Hanging leg raises 3x12

[F] Machine Adducter 3 x15

110, 110, 110

Machine Abductor 3 x15

110, 110, 110,

[G]Quad machine 4 x12

100, 100, 100, 100

[H] 1000 step climb on machine

16 minutes

[I] Recovery 40 minutes in steam room + Sauna

History
1.08.15

[Saturday] 2.21.15 AM Swim + PM Run Recovery Back/Core

AM
[A] 15 minutes ski machine

[B] Swim lesson
100 yard swim with flippers
100 yard swim wit out flippers
100 yard swim w/ flipper legs only
100 yard swim no flippers
8 lung holds for distance
4x 100yard with flippers
2 x50 yards without flippers

[C] Steam Room 
25 minutes

PM
[A] 5 mile run
46:00

[B] Strict cable row and hold 4 x 12
70, 70, 70, 70

Superset
20 flutter kicks (4-count) + reverse curls with extended legs

[C] Single arm cable curls 4 x12
20, 20, 20, 20

Superset with
15 Hanging leg raises

[Friday] 2.20.15 DELOAD WEEK- PM Upper + Steam Room

AM
[A] Warm-up

[B] Bench Press 4x10
135, 135, 155, 155

[C] DB Shoulder Press 4x10
45, 45, 45,45

[D] Behind the Neck Press 4x10
85, 85, 85, 85

[E] Cuban Press 3x10
12, 12, 12, 11

SuperSet
[F] Tricep Dips 3x10

[G]Tricep Push downs 3x10
40, 40, 30

[H] 4 Rounds (#10)
8 Lateral raises
8 Front raises
8 Rear flies
8 Db Overhead presses


History
1.6.15

[Thursday] 2.19.15 AM Lower Back+ PM Cardio Blast

AM
[A] Warm-up

[B] Deadlift 4x3
275, 315, 345, 345

[C] Stiff legged DL 4x10
135, 185, 185, 185

[D] Hanging K2E 4x12

[E] Back Extension 4x12
25, 25, 25, 25

Super set with cable curls 4x8
30, 30, 30, 30

[F] Weighted Incline Sit-ups
40, 40, 40, 40

Super set with Chin-ups
5, 5, 5,5

[G] Ab side raises with #45 plate 4x15 each side

Super set with Calf raises 4 x15
90, 90, 90, 90

PM
[A] Stretch

[B] 60 minute Cardio Blast with John @ Rutherford YMCA

History
1.5.15

[Wednesday] 2.18.15 SandBag Work

PM
[A] 15 Rounds for Time with SB (#50)
10 SB Clean and Press
10 SB Lunges (10R Pulse/10L Pulse)
10 SB Get-ups (5/5)
10 Flutter kick (10-count) with SB overhead

56:03.02

[Monday] 02.16.15 Winter Icy Mix in Nashville

Front Yard 

Waking up to freezing rain halted most of the middle Tennessee areas. With the temperature reaching 21 degrees,well below freezing appears Tuesday morning traveling conditions will be just as hazardous or worse. 

So no strength training today instead:

[A] Foam Rollers

[B] 45 minutes Insanity
Max Cardio Conditioning

[Sunday] 2.15.15 PM Cardio

PM
[A] 45 minutes Ski machine

[B] Run 1 mile

[Friday] 2.13.15 AM Upper + PM Bicep/Cardio

AM
[A] Warm-up

[B] DB Bench press 4x 12 +12 Superset
60/50, 65/50, 70/50, 70/50

[C] 4 Rounds
Single Arm DB Incline Bench Press (10/10) + Incline DB Fly 12
30/25, 35/25, 45/25, 50/25

[D] GCBP 4x10
135, 155, 185 (9), 185 (8)

[F] 4 Rounds
8 Narrow push ups
8 Tricep pushdowns
Rest 1 min


PM
At Planet Fitness

[A] 20 minute ski machine

[B] Incline DB Bicep Curls 4 x 10
30, 35, 35, 35

Superset with 12 Superman push-ups

[C] Reverse bicep curl 4x12
40, 40, 40, 40

Superset with 50 flutter-kicks
[D] Single arm cable curls 4 x 12
20, 20, 20, 20

Superset with hanging leg raises

[E] Stair climber- 1,000 steps

History
1.3.15

[Friday] 2.13.15 AM Upper Back + PM Misc Night

AM

[A] Weighted pull ups 4x3 

10, 10, 25 (2), 25(2)

[B] Single arm row

55, 60, 65, 65

[C] BW Row 4x10

[D] Incline arm curl 4x10

25, 30, 30, 30

PM

At Church of Christ YMCA headed to Beekeeper class
[A] 1 mile warm-up

[B] Smith machine shrugs 5x12
135, 225, 295, 365 (8), 365(8)

Then descending ladder max reps

[C] Core 3 x10

KB (1.5 pd)
KB Circle 8 (R)
KB Circle 8 (L)
KB Swing
Hanging leg raises
KB Sit-ups

History 
1.2.15

[Thursday] 2.12.15 Rest

Complete Rest

[Wednesday] 2.11.15 Lunch Core Circuit + PM Body Circuit

Lunch

1 minute on Ski machine

1 minute of the following exercise:

EO's

Hanging leg raises

Ab roller

Slasher right

Slasher left

Burpee

Windshield wiper

Pike planks

Reverse sit-up

Flutter kick

Russian twist

PM
[A] Band Stretch + Foam Roller

[B] Body Circuit with John at the YMCA for 1 hour

[Tuesday] 2.10.15 AM Lower + PM Cycling/Sculpt

Repping 3 plates

AM
[A] Warm-up/Foam Roller

[B] Back Squat 4 x3
250, 295, 315, 315

[C] Front Squat 4 x10
155, 175, 175, 185

[D] Single-legged press
90, 110, 110, 110

[E] Calf Raises (close, normal, wide 3x8 +8+8)
70, 70, 70

[F] Hanging leg raises 4x12


PM
[A] 30 minute cycling class

[B] 30 minute Sculpt class

1 minute per exercise

1.) Station One
Thrusters (#45)
Deadlift + Row
Push Press

2.)Station Two
Narrow grip push-up
2 Handed tricep DB extension
Seated dips

3.) Station 3
BW Squats
Side lunge with lateral raises
Jump squats

4.) Station 4
Side plank (R)
Foward plank
Side plank (L)

5.) Station 5
BOSU Burpees
BOSU Mt. climbers
BOSU push-ups

History

12.30.14

[Monday] 2.9.15 AM Upper + Lunch Core Circuit + PM Swim Lesson

AM
[A] Warm-up

[B] Bench Press 4x3
175, 205, 230, 230

[C] DB Shoulder Press 4x10
50, 50, 55, 55

[D] Behind the Neck Press 4x10
95, 95, 95, 95

[E] Cuban Press 3x10
15, 15, 15, 15

[F] Tricep Dips 3x10

[G] Tricep push downs 3x12
110, 110, 110

Lunch

1 minute run @ 7mph

1 minute of the following exercise:

EO's

Hanging leg raises

Ab roller

Slasher right

Slasher left

Burpee

Windshield wiper

Pike planks

Reverse sit-up

Flutter kick

Russian twist

PM

Swim Lesson 45 minutes

Worked on butterfly, back and breast stroke. Worked on dolphin and lap turn around.

History 

12.29.14

[Sunday] 2.8.15 AM Percy Warner Ruck

Front Row: Amy, Bernadette, Johnny
Back Row: Jessica, Zach, Ivan, Drew(me), and Tommy

Great morning for a wonderful hike. We hit up the white trail first, and covered the main stairs at the entrance. We finished up with the red trail for a total of 7 miles. Every 20 minutes we stopped and did some form of ruck PT. I ended up carrying #45.

[Saturday] 2.7.15 AM Back+ Swim Lesson

AM
[A] Foam Roller

[B] Deadlift 4x4
255, 295, 335, 335

Forward grip- until 335 (used mixed grip)

[C] Stiff-legged DL 4 x10
155, 175, 185, 185

[D] Back Extension 4 x10
25, 25, 25, 25

[E] DB Incline Curls 4x10
25, 30, 30, 30

[F] Weighted sit-ups 4x12
35, 40, 40, 40

[G] Swim Lesson- 45 minutes
100m warm-up
Breathing technique 1-2-3 breath work
Lap flip work
Backstroke work

[H ] Sauna/Steam room recovery

History
12.26.15

[Friday] 12.06.15 Recovery Swim + Steam Room/Sauan

PM
[A] 200 m Catch-up Drill

[B] 200 m Breathing up and down technique

[C] Steam room/sauna room
15 minutes on then switch x 2

[Thursday] 02.05.15 PM GRT @ Cumberland Park

Cumberland Park, Nashville, TN

[A] Ruck 1.5 mile with #45 Ruck + #60 Sandbag for time
17:56

[B] Suicide Stairs
Run 1 stair, run back, run 2 stairs run back, run 3 stairs..... to 45 stairs

1035 Steps

[C] "The Bear Hunt"
P1 Bear crawls 50 m with ruck
P2 Sprints in opposite directions 40 m and tries to catch the bear
Goal is to catch the bear
Once completed lunge back to start

[D] Ruck work
10-5
Squats with ruck
Ruck curl with press
Sit-ups with ruck
Ruck rows
Push-ups

[E] 50/50/25/25
Seal jacks and toe-touchs on bench

[F] Leg Blaster
20 Squats
20 Lunges
20 Jumping lunges
10 Jumping squats

[G] Mini Leg Blaster
10 Squats
10 Lunges
10 Jumping lunges
10 Jumpong squats

[Wednesday] 02.04.15 AM Upper Body Supplemental Work + PM Cardio Blast

AM
[A] Warm-up

[B] DB Incline Bench Press 6+6 (Drop set)
70/60, 70/60, 70/60, 70/60

[C] Incline DB Bench Press 6+6+6+6&
Steep incline, less steep incline, flat bench
50, 50, 55, 55

[D] Cable Flies 4x12
70, 70, 70, 70

[E] GCBP 4 x10
135, 145, 155(8), 155(7)

[F] 4 Rounds
8 Narrow push-ups
8 dips on bench
8 tricep extension (#30)
Rest 1 min

Only completed 2 rounds- shoulder. tri's, and chest shot!

PM
[A] 10 minutes in sauna

[B] John's body circuit at the YMCA
1 minute max reps per exercise

Off-set medicine ball push-ups
BOSU Push-ups
V-ups
Renegade rows
Jump rope
Scissor kick
Windshield wipers
Push-ups
Alternating lunges
Squat-squat- jump squat
Tricep extension overhead
Triple squat jump forward- triple jump jump backwards
and then some...

cannot remember everything



History 
12.04.15

[Tuesday] 02.03.15 AM Back + PM Shoulders/Recovery

AM
[A] Warm-up

[B] Weighted pull-ups 4x4
10, 10, 10, 10

[C] DB Single arm row 4 x12
45, 50, 55, 55

[D] BW Row 4x10

[E] Incline DB Curl 4x10
25, 25, 30, 30 (4) (25(6)

[F] 4 Rounds
8 Zottman Curls (#15)
8 Hammer curls (#15)
8 Preacher curls (#45)
Rest 1 min


PM
[A] Run 1 mile @ 7.5 mph

[B] 5x5 Strict shoulder press
135, 135, 145, 150, 155(3)

Superset last set with max reps with a descending ladder of 150, 145, 135, 115, 95, 

[C] Steam room/sauna


History
12.24.14

[Monday] 2.2.15 AM Lower Body + Lunch Core Circuit + PM Row

AM
[A] Warm-up

[B] Back Squat 4x4
225, 260, 295, 295

[C] Front Squat 4x10
145, 155, 175, 185

[D] Sinlge-legged press 4x10
8 + 8 + 8 (narrow, normal, wide)
90, 110, 130, 130

[E] DB Calf Raises 4x12
70, 70, 70, 70

[F] Hanging leg raise 4x12

[G] Ab Roller
4x10

Lunch
[A] Core Circuit
Run 1 minute @ 7 mph
Then 1 minute of the following exercises

EO's
Hanging leg raises

Russian twists
Weighted sit-ups
Plank pike on swiss ball
Hello dollies
Flutter kicks with plate OH
Wipers with #25 plate with twist
Burpees
Superman hold
Bridge

PM
[A] 6 Rounds
500m Rows
1 minute plank between sets

1:52, 1:53, 1:53,1:53, 1:52,1:48

History 

12.23.14

[Sunday] 2.1.15 AM 6 Mile Ruck @ Percy Warner

AM
[A] 6 mile ruck @ #45

[Saturday] 1.31.15 AM Swim Lesson + Upper Body

AM
[A] Swim Lessons

Multiple drills. Main focus was stroke timing, and stroke technique 

PM
[A] Warm-up

[B] Bench Press 4x4
165, 190, 215, 215

[C] DB Shoulder Press 4 x10
50, 50, 55, 55

[D] Behind the Neck Press 4x10
95, 95, 95, 95

[E] Cuban Press 3 x 10
15, 15, 15

[F] Tricep Dips 3x10
Bodyweight

[G] Tricep Push-downs 3x12
40, 40 40

[H] 4 Rounds
8 Lateral raises
8 Front raises
8 Rear flies
8 DB Overhead press
Rest 1 minute

12, 12, 15, 15

[I] Machine Incline Bench 2x max reps @ 225
15, 9


History
12.22.14