Jog

Normal warm up 

Neck wrap 50 reps

10 push-ups, 10 lunges, 10 sit-ups x 3

Jog - 29min, ahr 142, max 151, min 129, recover 23 151-128

Press m1 w2

Normal warm up
Press 65x5, 85x5, 95x3, 115x3, 135x3, 145x9
Chin ladder between 3-5x2
GM 175x12, 155x12x3
Bench 155x12x2, 145x12
Pull-down 150x12, 135x12, 115x12
Face-pulls 3x12
Push-downs 3x12

-50min in gym including 5min jump rope. I'm thinking of moving arms to squat and dl day.

Jog

Normal warm up
Foam rollin
Neck harness 60 reps
push-up x10, lunge x 10 x 3
Jog 23min, ahr 140, max 150, min 130, recover 29, 149-120.
Ab wheel 3x10

-It was in the 60s this morning which had a big impact on my HR.

Squat m1 w1

Normal warm up
Squat 135x5, 185x5, 205x3, 225x5, 255x3, 285x7 or 8
SLDL 135x15x3
Calf raise 2.5 plates x 15x3
DB Bench 52.5x15, 60x15x2
Chin sets for 3-5 between asst. sets
Weighted sit-up 3x15

Lost count on last squat set - pretty sure it was 8 though
SLDL sucked - go to 155k
Calf raise - go up
DB bench - start with 65
Sit ups were wack I should just do the ab wheel at home.

Hike

3.5 mile hike with the dog

Bench m1 w1

Normal warm up
Bench 115x5, 135x5, 165x5, 185x5, 215x8
Chin ladder between benches 3-6, 5
Hammer row 2 plates x15, 2.5 plates x 15, 3 plates x 15
Leg press 4 plates x 15, 6 plates x 15x2
Press 85x15, 95x15, 75x13
Face pull 30x15, 40x15, 50x15

Bench was no prob, leg press and press sucked.

Jog

Normal warm up
Neck wrap 60 reps
10 push-ups, 10 lunges, 10 sit-ups x 3
Jog 22min, 141 ahr, 151 max, 129 min, recover 25

Dead m1 w1

Normal warm up
DL 135x5, 185x5, 225x3, 255x5, 295x5, 335x5
Squat 155x15x3 - move to 175 for the first set
DB incline 40x15, 52.5x15x2 - move to 55
Chins 3x5
Calves - 2.5 plates x15, 3 plates x15 - move to 3 plates plus 10s
Leg raise 3x15

-Pussed out on the deads. Hams are still sore and tight as hell
-Squats sucked. It was a fight not to turn the 3rd set in to breathing squats. Looking forward to DOMS.

Jog

Normal warm up 

10 push-ups, 10 lunges, 10 sit-ups x 3

Jog 23min, ahr 142, max 150, min 131, recover 26 

- Good jog, did 23min continuous in the zone. Hams are fried from yesterday.

Press m1 w1

Reset and new template

Normal warm up
Press 65x5, 85x5, 95x3, 105x5, 125x5, 145x8 - no prob
Bench 135x15, 115x15, 95x15 - go to 145
Pull-down 115x15, 115x15, 105x15 - 135 first
GM 95x15, 115x15, 135x15 - 155 first
Hammer curls 22.5x15x3 - up
Rear laterals 15x15x3 - up

Originally intended to fit lunges in here but fuck that. Workout seemed long, I'll need to time it.

Hike

2hr hike with the dog yesterday

Squat and bench deload

Normal warm up
Squat 135x5, 185x5, 225x5
Bench 105x5, 125x5, 155x5
Chins 3x5 between presses
Hammer row 3x8

Trying benches with pinky on the ring. We'll see how it feels as it gets heavier. Felt OK here.

Jog and circuit

9/13
Normal warm up
Neck 50 reps
Jog 30min
Circuit Push-up, lunge, sit-up x10, 3 times through

Jog was good, I was able to stay below 150 bpm for some long periods and adjust my pace to do so.

Press deload

Normal warm up
Press 70x5, 80x5, 115x5
Chins 3x5 between
GM 95x5, 115x5, 135x5
Lunge 3x10 15lb db

Squat m1 w7

Normal warm up
Squat 135x5, 185x5, 225x3, 265x3, 305x3, 345x epic fail, 275x3
SLDL 175x8, 205x8, 235x6
Weighted sit-ups 3x12
Calf raise 3x15
Leg curls 3x10-12

Set the safety bars on the power rack too high, tapped it, got distracted and couldn't make it back up. My mind was on fail the whole time and no competent spotters available. Resetting at this point since I'm not comfortable benching and squatting without a spotter any further. Going to change up the template a little too as I need to loose some fat. Hopefully strength gains continue but I'm toying with the idea of mandatory resets.  

Bench m7 w1

Normal warmup
Bench 115x5, 135x5 165x3, 195x3, 215x3, 245x3
Inclines 125x8, 145x8, 165x6
Chins ladders 3-6x2
DB row 80x10, 80x30
Push-down 3x10
Face-pulls 3x12
Rev curls 3x10

Bench was easy, inclines were hard.

Hike

2.5 mile hike - f'n hot so cut it short

Deadlift m7 w1

9/6

Normal warm up
DL 185x5, 225x5, 275x3, 305x3, 345x3, 385x3
FSQ 145x8, 165x8, 185x6
Back raise 3x15
Calf raise 3x15
Weighted sit-ups 3x15

Press m7 w1

Normal warm up
Press 65x5, 85x5, 115x3, 125x3, 145x3, 175x1, 165x3
CGBP 145x8, 165x8, 195x6
Pull-up ladders 3-7, 3-5, 3-4 between presses
Lat pull-down 3x-10-15
Rear laterals 3x10
Hammer curls 3x10