Jog

Yesterday:
Normal warm up
Foam rolling
Neck wrap 60 reps

Today:
Normal warm up
Neck harness 60 reps
Circuit 12 lunges, 12 push-ups, 12 sit-ups x 3
Jog 26min - HRM battery is dead

Squat / Bench m2 w2

Normal warm up
Squat 135x5, 185x5, 235x3, 275x3, 305x6 RPE 8
Bench 115x5, 135x5, 155x3, 175x3, 195x3, 225x6 RPE 9
Chins between 8x4
Lat pull-down 145x10x2, 165x10
Back ext 3x15
Calf raise 3x10-12
DB Bench 65x10x3 go up
Rear laterals 10x20x3 - still sucks
Leg raise 3x10

Good workout considering I slept like shit and had the shits this morning.

Jog

Normal warm up
Neck harness 60 reps
Circuit: lunge, push-up, sit-up x12x3
Jog 27, ahr 142, max 152, min 130, recover 30 152-122

Dead / Press m2 w1

Normal warm up
Dead 185x5, 225x5, 265x5, 305x5, 345x8 grip was starting to give but strong otherwise RPE 8
Press 65x5, 95x5, 115x5, 125x5, 145x8  RPE 9
Chins 5x4 between presses
Calf raises between presses 3x10
DB row 65x10, 90x10x3 - good weight
Dips 3x10 - last set was hard
GM 135x10, 155x10x2 - go up
Rev curls thumbless 45x10x3 - go up
Side-bend 65x10x3

Jog

Normal warm up
Neck wrap 70 reps
Circuit - lunge, push-up, sit-up x12x3
Jog 28min, ahr 140, max 151, min 130, recover 32 151-119

Squat / bench m2 w1

Going to 2x a week and upping the conditioning and attempting to lower fat and cholesterol.

Normal warm up
Squat 135x5, 185x5, 225x5, 255x5, 285x9
Bench 115x5, 135x5, 165x5, 195x5, 215x8
Chins between sets 7x4
Lat pull-down 3x10
DB bench 60x10, 65x10x2
45 deg. back raise 3x15
Half assed hlr's 3x5
Rear laterals 10x20x3

Squat and bench were noticeably stronger than last month. Maybe just a good day or maybe I was on to something with my template last month.

Cardio

20min eliptical thing

10min C2 row

10min walking treadmill 

-AHR 130+, had some dips below 130 - rowing and walking are hard to maintain a high enough HR.

Press/Dead m1 w4

Normal warm up
Jump rope
Squat 135x5, 175x5, 205x5
Press 75x5, 85x5, 105x5
Chins 6x4 between sets
DL 165x5, 205x5, 245x5
5min eliptical

Jog

Neck harness 60 reps
Usual circuit: 12 lunges, 12 push-ups, 12 sit-ups x 3
Jog 27min, ahr 143, max 151, min 134, recover 31 151-120

Bench m1 w4

Squat 135x5, 185x5, 205x5 

Chins 7,6,5

Bench 105x5, 125x5, 155x5

DB row 65x10x3

10min eliptical

Jog

Neck wrap 60 reps

Circuit - lunge, push-up, sit-ups 12 x 3 

Jog 29min, ahr 139, max 150, min 130, recover 29 150-121

Squat m1 w3

Normal warm up
Squat 135x5, 185x5, 225x3, 255x5, 285x3, 325x3
A1 Chins 3x5
A2 DB bench 75x10x3
A3 SLDL 185x10x2, 195x10
B1 Calf raise 4 plates 3x10 
B2 Face-pulls 50x10x2, 60x10
B3 Rev curl 45x10x3
Weighted sit-up 15x10x3

-Slept terribly last night. Need to remember to take an antacid after a Mexican BBQ.
-Was aiming for 5 on the squats but wussed out. The weight was starting to slow down and I didn't feel like pushin it. Repeat.
-Up the weight on the asst. next time

Bench m1 w3

Normal warm up 

Bench 115x5, 135x5, 155x3, 185x5, 215x3, 235x5 

Chins between 3-5x8 

Leg press 340 in plates x 10x3 no prob 

Hammer row 160x10, 145x10x2

Press 125x10, 115x10, 115x8 

Rev fly machine 1x15, 2x10

- A grind on the last rep, especially with no spotter. 

- Go up to 4 plates a side for leg press next time

- Row can go higher too 

-Press can start higher, but end lower

jog

Normal warm up + foam rolling
Neck harness 65 reps
Circuit: 10 lunges, 10 push-ups, 10 sit-ups x 3
Jog 24min, ahr 141, max 150, recover 150-119 31
Ab wheel 3x15

Deadlift m1 w3

Normal warm up
Push-downs 3x10
Deadlift 185x5, 225x5, 275x3, 295x5, 335x3, 375x5
Squat 205x10x3
DB inclines 65x10x2, 65x9
Chins 3,4,5 between presses
Calf raise 3.5 plates, 3.75, 4 x 10
Alt db curl 32.5x10x2, 30x10

-Grip started to go on deads
-Squats sucked but doable
-Inclines go up, the hardest part was getting them into position
-I owe myself some abs tomorrow

Joggin

Normal warm up
Neck wrap 65 reps
Circuit x 3: lunge/rev lunge x 10, push-up variation x 10, sit-ups x 10, rest
Jog 23min, ahr 137, max 151, min 130, recover 30 151-121

Press m1 w3

Normal warm up
Press 85x5, 95x5, 115x3, 125x5, 145x3, 155x5 or 6
Chins between 6x3-5
Lat pull down 160x10, 145x10, 130x10
Bench 165x10x3
GM 185x10, 175x10x2
Rear laterals 17.5x10x3

- I might have done 6 with 155, which would have been a PR, can't remember. Got at least 5 though.
- Pull-downs were about right, try for more next cycle.
- Going cautious with GMs, I don't want too much leg bend on these, but 185 across should be fine.
-All around pretty easy.

Squat m1 w2

10/4

Normal warm up
Squat 135x5, 185x5, 235x3, 275x3, 305x6
SLDL 175x12.x3
DB bench 70x12x3
Calves 3.5 plates x12x3
Rev curls 3x12
Abs 3x12

Jog

Normal warm up
Neck harness 55 reps
10 push-ups, 10 lunges, 10 sit-ups x 3
Jog 23min, ahr 141, max 151, min 131, recover 31 150-119

Bench m1 w2

Normal warm up 

Bench 115x5, 135x5, 155x3, 175x3, 205x3, 225x6 

Chins 3x5, 3x3, 1x6 between presses

Leg press 3.5 plates x12x3

Press 115x12, 105x12, 95x8

Chest supported row 2x12, Hammer row 3 plates x 12

Rear laterals 20x10x3

225x6 was just right 

Will try 4 plates on the leg press on week 3 

Really burnt on that last set of presses, need to make sure I'm taking enough time between sets

Did chest supported row since some douche was using the hammer row like an easy chair

Rear laterals were on the heavy side 

Hike

Sunday hike 1.5 hours

Dead m1 w2

Normal warm up
C2 row 5min
Dead 185x5, 225x5, 275x3, 315x3, 355x6
Squat 185x12x3
DB incline 60x12x2, 60x10
Hammer curl 25x12, 30x12, 10
Calf raise 3 plates x12, 3.5 plates x 12, 3 plates x 12

-Deads no prob, squat sucked but move on up, inclines go to 65, hammer curl stick to 30, 3 plates for calves