Tweetgood stuff q. this is a great way to hold yourself accountable and see what is and isnt working man. dont fudge it and you will do perfect man

TweetI'll be following brother go kick some ass

TweetMonday - ended up getting an extra 30 minutes of brisk walking in.

Tuesday Workout

Eagle Row 90/12, 110/12, 130/12 150/12 170/10

Landmine Rows on T-Bar Row - 50 3X8

Circuit:
Parallel Pull-Ups 25 lbs tied to me - 3X2
30s rest
DB Curls 30s 3X8
30s rest
Rear Shoulder Raise w. Dumbbells 12s 3X8 last set did a drop set with 10s and 8s.

TweetGreat start brotha, I'll be following as well.

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Wednesday

AM Workout - mainly rehab movements and brisk walking

20 minutes of brisk walking

Glute Bridges - 3X10

Ball Leg Curls - 3X10

Bodyweight Squats - 3X10

Band Scap. Retraction - 3X15

Ext. Rot. Cuff - 3X15 w. 7

Scapula Push-ups - 3X10

Scapula Retraction - 3X30s

PM Workout - kept it light. Burn some calories, protect the hips

Goblet Squat - 0/10 10/10 25/10 40/10 50/10 60/10 70/10 80/10

Leg Press - 280/10 320/10 340/10 380/10

Walking Lunges - 0/10 10s/10 15s/10 25s/10 35s/10

Deadlifts - 135/5 155/5 185/5 205/5 225/5

30 minutes of brisk walking for a total of 50 minutes.

Again trying to recover from bronchitis and hip issue.

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Thursday - feeling better each day. Mucus is almost 100% clear so I believe I am on the mend.

Workout

Seated DB Overhead Press - 20s./12 30s/10 40s/8 50s/6 60s/4 70s/3 - last set did a 1 1/4 presses to emphasize the shoulder 50s/10

Standing Overhead Strict Press - 95 3X6 - went light on this.

Seated Close Grip Overhead Barbell Presses (focusing on triceps) 80 3X15 - went light. The close grip aggrevates my wrist sometimes.

Long Tricep/Shoulder Circuit - 1 round no rest except to walk from exercise to exercise
Machine Overhead Tri. Ext. 130/8
w.
Side Shoulder Raises - 25s/10
w.
Dip Machine - 220/10
w.
Circle Side Shoulder Raises - 12s/10 reps forward 10 reps backwards
w.
Rope Pushdowns - 70/15
w.
Machine Side Lateral Raises - 40/15

On top of this I did a ton of foam/ball rolling, stretching, and mobility between sets. Feel pretty good.

Will try and knock out some light cardio later this afternoon.

TweetKeep it up bro ur in beast mode don't let anything get in ur way

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Thursday

PM - 30 minutes of cardio 15 elliptical and 15 brisk walking.

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FRIDAY

AM Workout

Lat Pulldown - 65/10 80/10 95/8 110/8 125/6 140/4

Band Pull-Ups Parallel Grip - 5X5

Farmers Walk 50-60 METER walk - 60s 3 sets

Bicep Circuit:
Close Grip Parallel Pull-Up 35lbs tied to me 3X1
rest 30s
Reverse EZ Curl - 60 3X8
rest 30s
Cable Curl 70 3X12

Front Lever Movements 3 sets 20s-30s holds

Rope Face Pulls - 40 3X12

Rear Shoulder Raises - 8s 3X10

Ab Wheel Roll Out - 1 sets of 10

Between sets I walked alot. I got 30 minutes total in.

This evening I hope to get another 30 minutes in and some rehab/stretch work in.

Side note I am down 1/2" this week on waist. Coming in around 35.25". I started this years journey around 37.5". So slowly but surely.

TweetSaturday - Cut the grass 1.5 hours. Walked around a kid festival for a couple of hours. Went for a 15 minute walk with daughter in the evening. No exercise.

Sunday - rest. Took mom out to eat. We went to a high end brunch buffet after church. I am not going to lie. I tore into it. LOL

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Monday

AM - 25 min. brisk walking

PM - workout

Bench Press - 45/10 95/8 135/6 165/6 185/6 205/6 175/12

15 deg incl. db press - 70s/ 2X7 55s 1X10

Dips - 2X8 Dip Machine 180/ 1X12

Rope Pushdowns 125 3X12 on nautilus crossover

Rot. Cuff 50 3X10 on nautilus crossover

Scapula retraction hold 3 X 30s

35 minutes of brisk walking

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Tuesday

AM - 15 min. brisk walk before breakfast

AM Workout - Metabolic Conditioning Class I taught.

The following for time:

A.Burpees 21-15-9
A2. DB Push Press 21-15-9 with 25s

B. Box Jumps 6 steps each side and riser 21-15-9
B2. V-Ups 21-15-9

C. Walking Lunges 21-15-9 (each leg)
C2. DB Bent Over Row 21-15-9 with 25s

D. Rock Climbers 21-15-9 (each leg)
D2. DB Clean and Press 21-15-9 with 25s

E. DB Front Squats 21-15-9 with 25s
E2. Romanian Deadlifts 21-15-9 with 25s

I got super nauseous from the above workout. I went out to fast and that killed me. Half the class beat me. Time was 23:32. At least I burned a ton of calories. Shirt was drenched afterwards.

If I have the time and energy I will try and get a regular lower body workout later today, along with some more brisk walking.

Tweetthat's some serious conditioning work q. damn

TweetJust great man! Great way to keep track, and get feedback from this very great group of people. Keep up the good work