2018-03-20 Morning Routine

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.

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