Ramp 2 week 2 day 2

Maxwell daily
Stretching
5min c2 row
Bench 185x15, 165x13, 145x13
DB row 85x15x3
SLDL 215, 195, 175x15 grip was goin even though I was using straps doh
Push-down 60, 50, 40x15 repeat
Seated calf raise 125, 115, 105x15 - go up on the last set

40min of weights, a little slacking before SLDL

Ramp 2 week 2 day 1

Maxwell daily 

Stretching 

5min eliptical 

Pull-up asst 4, 7, 12x15 

Inclines 145, 125, 115x15 - last set just barely 

Curls 70, 50x15, 40x13 straight sets and hard, jerks taking up the squat racks 

Squats 215x13, 195x15, 185x13 straights sets 2.5 min rest - ugh stopping at form break down and limiting to 2 breaths up top

Calf raise - 11x13, 15, 13 

Hike

4.28
2hr hike with the dog

Ramp 2 week 1 day 4

4.26
Maxwell daily
Stretching
5min row
Dead 325, 295, 275x10
Bench 205x9, 185, 175x10
Pull-up 8, 3asst x8, 5asst x10
Press 135x8 - too much
Seated calf raise 135x10, 125x10 stay
Push-down rope 70x10
Curl 75x9

Jog

4.25
Maxwell daily
Stretching
60 reps neck
20-25min jog
Pull-ups 2x5

Ramp 2 week 1 day 3

Maxwell daily
Stretching
5min elliptical
3x10-12 2.5min rest
Neutral grip chins x11, asst 4x12, 8x12
Inclines 155, 135, 115x12
Squat 225, 205, 185x12
Press 115x11
Curl 75x10 - go down
Push-down 70x12 - bar
Calf raise 11x12, 10x10

Modified compound sets throughout. Finished weights in just under 45min despite a couple breaks.

Jog

Maxwell daily
Stretching
Neck wrap 80 reps
Jog 23min AHR 143 - brought the handball
2 50m sprints
Pull-ups 2x5
Ab wheel 20, 15, 10
-Hams sore

ramp 2 week 1 day 2

Maxwell daily
Stretching
Elliptical 5min
Bench 95x10, 135x5, 175x15, 155x15, 135x15 superset with
DB rows 75x15x3
SLDL 205x15, 185x15, 165x15 - hook grip ouch, superset with
Push-downs - rope 60x14, 50x15, 40x15
Seated calf raise 125x13, 115x13, 100x15

ramp 2 week 1 day 1

Maxwell daily
Stretching
C2 row 5min
3x13-15 2.5min rest
Chin asst 5x15, 8x15, 11x15 straight sets
Inclines 135x15, 125x5, 105x13 straight sets
Squat 135x5, 185x5 between presses 205x15, 185x15, 175x15 ss with curls
Curl 65x15, 50x15, 40x15
Calf raise 10x15, 9x15, 8x13 ss with face-pulls
Face-pull 40x15x3
46min of weights sand bagged a little before squats

Jog

Maxwell daily
Stretching
20min jog
Sprints 50m x 2
Pull-ups 2x5

back, chest, calves

Maxwell daily 

Stretching 

5min elliptical

Pull-up bwx10, Pull-down 175x10, Pull-up asst 5x10 

Bench 135x5, 185x5, 205x10, 185x10, 185x8 zoned out and got some extra rest in here 

Calf raise 12x10, 11x10, 11x10

I owe myself abs, neck, grip and rear delt work. 

legs delts arms

Maxwell daily
Stretching
Press 95x5, 115x5, 135x10, 115x12, 95x12
Chins 3x5
Squat 135x5, 185x4, 225x12 a little GM but easy, 205x12, 185x12
Curls 75x6 interrupted, 70x10, 60x10, 45x12
Dips 25x12x2, 10
45 degree back raise 10x12x2, 12

chest back and cardio

Maxwell daily 

Stretching 

Neck wrap 

3x10-12 2min rest

Neutral grip chins BWx10

Bench 135x5, 155x4, 195x11, 175x12, 155x12

Rev grip pull-downs 175x12, 160x12

Calf raise 11x10, 10x12, 9x10

Chair leg raises 2x15, 13

30min eliptical

Legs

4/13

Maxwell daily 

Stretching

Neck raise 60 reps

3x6-8 2min rest 

Press 95x5, 155x5, 135x7, 115x8 - Need at least one more warm up set

Curl 80, 70, 60x8  no prob

Push down 80, 70, 60x8 no prob 

Neutral grip chins 3x5 

Squat 275x6, 245x6 a little too much GMing, 225x8 

Bar hangs 12 sec x 3 per hand

Jog

Maxwell daily
Stretching
Jog 20min
Sprint 50m x 2
Chins x 5

Jog

Slacking on posting here, but have still been working out

Maxwell daily
Neck wrap 60 reps
Jog 20min
1 50m sprint at the end
Ab wheel 3x12