Armstrong and Sprints

Maxwell Daily 12
Pull-ups 3x3 - 60sec rest
Close grip chins " "
Wide grip pull-ups " "
20sec sprints x 8, walk back to start in between, slowly
Push-ups 37,22,22 5min rest
Neck 10# plate on forehead 2x10,1x30

more and less

Maxwell Daily Dozen
Calf and hip flexor stretching
5min jog to gym
Chins 1,2,3,4,5,6,4,3,3,3,2,1 - resting 10sec per chin
-oops I'm not supposed to pyramid down. Just one more set after the failure.
Incline crunches 3x12,15
3min Jog / 3min walk home
Push-ups 36,22,20 3-5min rest
Neck harness 15x10x2, 15x40

Stuff

Maxwell Daily Dozen
Jump rope warm up
Chins 11, 6, 4, 4, 3 - 90 sec rest
A1. Back hyper extensions 5x12
A2. Calf raises 110x10,12x3,25
A3. Leg press sledx10, 90x10, 180x10, 270x10, 360x10
-All mixed together with about 30sec rest between or a trip to the water fountain.
Push-ups 31, 21, 20 - few minutes rest between

Starting Armstrong

Maxwell Daily Dozen
Push-ups 30, 26, 25
-3-5min in between. Cutting the set off when I have to pause.

Jog

Maxwell Daily Dozen
Jog 5min on 1min off x 4 - easy pace
Neck work with 10lb neck strap

Legz

Maxwell Daily Dozen
15min stationary bike gear 5, 80rpm
10 strict pull-ups, 4 RM sets done between sets of other stuff
Leg press sledx10, 90x10, 180x10, 270x10 -less than full ROM
Back raises 4x10 hands on chest, 1x10 hands behind head
Calf raises 100x10x3
Seated calf raises 70x10x3
Decline crunches 3x10
Hanging from the bar stretches from Beyond Bodybuilding

Push ups

Maxwell Daily Dozen
15min stationary bike
Push ups
Hands elevated 45, 16
Standard 5, 8
Feet elevated 8, 7
Feet elevated and wide grip 7, 7
Dips 3, 4
HLRs felt fucked up

Goal -
• 12-15 Pullups
• 40-50 Pushups
• 20-25 Parallel Bar Dips

Lower body stuff

5min stationary bike
Leg curls and leg extensions 5x10-12
Seated calf raises 3x10

Upper body stuff

SI joint is fubar for now. It seems to be getting better and I'm working with a chiro to fix it. X-rays reveal some curvature the the lower spine which probably beat up the SI joint under loads. I'll be taking it easy and avoiding loading up the back.

Stationary bike 5min
Pull-ups 8,6,5
Lat pull downs 20, 15
Dips 5x10
Reverse curls 50x8x3
Stationary bike 15min

Squat 5s

Maxwell Daily Dozen
Lower body foam roll
Stretching
Jump rope
Squat 95x10, 115x5, 135x5, 185x3
-Same lower back pain. Really pissed off at this. I'll be doing leg presses, leg curls, back raises and calf raises for the next month at least while increasing sprints. Then ease in to squats and DLs. Preferably after work instead of before. So it will go like this: Day 1 - upper body in the PM, Day 2 - Jog AM, Day 3 Lower body PM, Day 4 Sprints AM.

Bench 5s

Maxwell Daily Dozen
Simple 6
Bench 45x10, 95x5, 115x5, 140x5, 160x5, 180x8
Chins 6x3-5 between benches
DB Row 70x10x5 alternated with
Bench 115x10x3
Hammer Curls 20x10,30x8,20x10
Reverse Grip Curls 40x8

-Good one. Hit what I wanted for benches with a little room to spare. In and out around 40min.
-I think more wake up time which I only do on weekends is helpful as I felt strong and got through my sets at a reasonable clip. I only had coffee and some BCAAs before.
-Get some more reps in with DB Rows. Stick with 115x10 for down sets.

Sprints

Maxwell Daily Dozen
Back and ham stretching
10x 100m sprints / walk back
Ab wheel 3x10
Stretching

DL 5s

Maxwell Daily Dozen
Foam rolling
Stretching
Jump rope warm up
PC 135x5, 145x5, 165x5
DL 135x10, 185x3, 205x5, 225x5, 265x10
HLR 3 sets

-Got that familiar feeling of tightness in the very lower back. I'm wondering what is causing this. Is it excessive reps, PCs before, or just early morning is not favorable.
-Skipped the sprints and went home and stretched the shit out of my back. Will monitor.