Quick round of morning yoga about 5-7 minutes to loosen up then 10 push-ups from my knees. This is not about killing myself but about slowly loosening and conditioning my joins, ligaments and tendons. Let’s see if I can hit 2 days in a row. Weighed in at 300lbs 43.3% body fat. Now I’m not a huge scale watcher and don’t believe that it dictates health but I wanted to set a few benchmarks.
Category: Training
Training – 2017-03-30
Justin Sprint Training Day:
- Rower 1000M
- Arm Circles 20 front/20 back
- PVC Passthrough
- PVC Overhead Squats 10 reps
- Pushups 10 reps
- Foam Rolling 5 minutes
- Glutes
- IT Band
- Hamstrings
- Calves
- Rower Sprints
- 100M rest 30seconds
- 100M rest 30 seconds
- 100M rest 30 seconds
- 100M rest 30 seconds
- 100M rest 30 seconds
Training – 2017-03-29
- Rower 500M
- Arm Circles 20 front/20 back
- PVC Passthrough
- PVC Overhead Squats 10 reps
- Pushups 10 reps
- Hip Flexor Stretch
- Squat Warmup
- Bar Only (45lbs) 1×10
- 80lbs 1×5
- 95lbs 1×5
- 115lbs 1×5
- Squat 5/3/1 (3’s)
- 135lbs 1×3
- 155lbs 1×3
- 175lbs 1×10
- 135lbs 1×10 (FSL)
- Dumbell Bench
- 35lbs 5×10
- Hammer Curl
- 20lbs 3×10
Training – 2017-03-27
- Rower 500M
- Arm Circles 20 front/20 back
- PVC Passthrough
- PVC Overhead Squats 10 reps
- Pushups 10 reps
- Hip Flexor Stretch
- Squat Warmup
- Bar Only (45lbs) 1×10
- 80lbs 1×5
- 95lbs 1×5
- 115lbs 1×5
- Squat
- 125lbs 1×5
- 145lbs 1×5
- 165lbs 1×5
- OHP Warmup
- Bar Only (35lbs) 1×10
- 40lbs 1×5
- 45lbs 1×5
- 55lbs 1×5
- OHP 5/3/1 (5’s)
- 60lbs 1×5
- 70lbs 1×5
- 80lbs 1×12
- 60lbs 1×15 (FSL)
- Deadlift Warmup
- 65lbs 1×10
- 85lbs 1×5
- 105lbs 1×5
- 130lbs 1×5
- Deadlift 5/3/1 (5’s)
- 140lbs 1×5
- 160lbs 1×5
- 180lbs 1×5
- 140lbs 1×5 (FSL)
- Bench Dips 3×10
Training – 2017-03-23
- Rower 500M
- Arm Circles 20 front/20 back
- PVC Passthrough
- PVC Overhead Squats 10 reps
- Pushups 10 reps
- Hip Flexor Stretch
- Squat Warmup
- Bar Only (45lbs) 1×10
- 80lbs 1×5
- 95lbs 1×5
- 115lbs 1×5
- Squat
- 125lbs 1×5
- 145lbs 1×5
- 165lbs 1×5
- Bench Warmup
- Bar Only (45lbs) 1×10
- 70lbs 1×5
- 85lbs 1×5
- 100lbs 1×5
- Bench 5/3/1 (5’s)
- 110lbs 1×5
- 125lbs 1×5
- 145lbs 1×10
- 110lbs 1×15 (FSL)
- Band Lat Pulldowns
- Green and Black band 3×10
- Green Band 2×10
- Glute Bridge
- Bodyweight 3×20
Training – 2017-03-20
- Rower 500M
- Arm Circles 20 front/20 back
- PVC Passthrough
- PVC Overhead Squats 10 reps
- Pushups 10 reps
- Hip Flexor Stretch
- Squat Warmup
- Bar Only (45lbs) 1×10
- 80lbs 1×5
- 95lbs 1×5
- 115lbs 1×5
- Squat 5/3/1 (5’s)
- 125lbs 1×5
- 145lbs 1×5
- 165lbs 1×10
- 125lbs 1×12 (FSL)
- Dumbell Bench
- 35lbs 5×10
- Hammer Curl
- 20lbs 3×10
Training – 2017-03-15
Morning:
- High Knees 30 reps
- Jog in Place 30 seconds
- Arm Circles 10 front/10 back
- Pushups 10 reps
- Air Squats 10 reps
- Lat Pull downs 20 reps
Lunch:
- Rower 500M
- High Knees 30 reps
- Arm Circles 15 front/15 back
- Pushups 10 reps
- Air Squats 10 reps
- Squats
- Bar Only (45lbs) 1×10
- 80lbs 1×5
- 95lbs 1×5
- 115lbs 1×5
- 125lbs 1×5
- 145lbs 1×5
- Dumbell Bench
- 20lbs 2×10