Shifted Priorities log

1005-3 min walk
6 min jog
3 min walk

10 squats

3 pull ups x6
70lb isolat rows x20
70lb total x30 shrugs

6 dips

55lb OHP x8

45lb each arm isolat incline press x10

(20lb curls x6)x3,each
(35x25) Triceps extensions

25lb plate farmers walk, 30 sec

Full Stretches
 
1245-3 min walk
5 min jog
2 min walk

10 squats

3 pull ups x6
90lb isolat rows x20
70lb total x30 shrugs

8 dips

65lb OHP x6

45lb each arm, isolat decline press x12

(20lb curls x6) x3 each
35lb x25 tricep extensions

30lb farmers walks, 30 sec

Full stretches.
 
1555-3 pull ups x6
90lb cable rows x 10
90lb isolat rows x20
70lb total x30 shrugs

8 dips

100lb shoulder press x10
65lb OHP x5

45lb each arm isolat decline press x12
55lb x6

(20lb curls x6)x3,each
(35x25) Triceps extensions

30lb farmers walk, 30 sec

Full Stretches
 
Forgot yesterday:
1605-4 pull ups x5
90lb cable rows x 10
100lb seated rows x10
70lb total x30 shrugs

8 dips

45lb pho x6
65lb OHP x5

45lb each arm isolat decline press x12
55lb x6

(20lb curls x6)x3,each
(40x20) Triceps extensions

35lb farmers walk, 30 sec

Stretches
 
1100-10 squats
3 min walk
3 min jog
3 min walk
10 squats

5 pull ups x4
90lb rows x 20
100lb seated rows x5
70lb total x30 shrugs

20lb curls x10

10 squats

25lb farmers walk x40 sec

Full stretches
 
1125-3 min walk
3 min jog
3 min walk

10lb squats x10
25lb x10
35lb x10
45lb x10

5 pull ups x4

45lb OHP x5
55 x5
65lb x5
75lb x5

30lb barbell curl x15

35lb farmer walk x45 sec

Weight at 1215-144

Full stretches
 
1605-
Squats:
10, 20,30,45,55. Each 10 times.

140lb leg press x15
155lb x10
165lb x5

35lb farmer walks x40 sec

Stretches.
 
1555-
Squats: 10lb x10, 20lb x10, 30lb x10, 45lb x10, 55lb x10

Leg press: 140lb x15, 160lb x10, 180lb x5

35lb farmer walks x40 sec

Stretches.
 
1125-Squats
10lb x10
25lb x10
35lb x10
45lb x10
65lb x5

1 min box steppers

90lb calf raise x20

4 pull ups x3, slow negatives

30lb barbell curl x15
40lb triceps extension x10

45pb farmer walk x30

Full stretches
 
1605-
10lb squat x10
25lb x10
35lb x10
45lb x10
65lb x5

4 pull ups x4
45lb shrug x20

35lb farmer walk x50 sec

20lb barbell curl x10
30lb tricep extension x10

Full stretch.
 
1430-20 swuats, 10 push ups, 50 jumping jacks, 50 flutter kicks.
20 squats, 10 push ups.

1845-20 squats.

2155-20 squats.

2215-10 push ups.
 
1600-
3 pull ups x 3 with 5lb weight

80lb shrugs x20

Bench:
(115lb x5) x3
(135lb x3) x2
155lb x1

Isolat incline press: 35lb x15 each arm.

25lb curl x10 each arm.
40lb tricep extensions

35lb farmer walk x40 sec
Stretches.
 
1150-3 pull ups x3 with 5lb weight.

80lb shrugs x20

Bench:
(115lb x5) x3
(135lb x4) x2
155lb x2. Failed on the last one.

Isolat decline press: 35lb x15 each arm.

25lb curl x10 each arm.
40lb tricep x10

45lb squat x10
35lb farmer walk x40 sec

Full stretch.
 
1525-
3 pull ups x3

OHP: (55lb x5) x2, (65lb x5) x2, 75lb x5

3 dips x3
45lb shrugs x20.

Flyes

30 curls x5, each arm.

35lb farmer walk x45 sec.

Stretches.
 
I'm back from TDY.

1025- weight is 144.6
Elliptical, 10 min. 84 cal
Stationary bike, 5 min. 44 cal
3 min cool down walk
Leg stretches

Gonna start prepping for or test in 4 months and do well on it.

Starting a couch to 5k plan next week, and being more active in general. Weather is nicer, so I can walk places and not have to use my car
 
1510-
5 min walk
(60 sec jog, 90 sec walk) x8
5 min cooldown.
Stretches.

W1D1 of Couch to 5k done!
 
1555-
10 min elliptical, 89 cal.
5 min stationary bike, 31 cal.
3 min walk

3 pull ups x4
(55lb OHP x5) x3

Full stretches.
 
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