Shifted Priorities log

0620-Treadmill, incline of 3.0
5 min walk
(60 sec sprint at 10.2, 120 sec walk) x6
5 min cooldown
Stretches

4 pull ups x2
Cable rows: 55lb x13, 65lb x11, 75lb x9
80lb barbell shrugs x30
Some flyes

Stretches

1100-20 squats x3
 
1015- 1 to 10 to 1 push up ladder.

1510-

Incline bench: (95lb x5) x2, (105lb x5) x3

OHP: 55lb x10, 65lb x8, 75lb x6, 85lb x4

4 x 3 dips.
20lb dumbbell curls x12
30lb tricep extension x13

Stretch

10 hyperextensions
21 captain chair knee raises x3
25 leg raises
32 v-ups
Bridging
10 box planks, each side.
10 arm up, leg up plank, each side
10 sec hardstyle plank.
 
0700-2 mile run with calisthenics.

Treadmill, incline of 4.0
3 min walk
(15 sec sprint at 11.0, 15 sec walk) x4
3 min cooldown

Stretches

1105-25 squats x2
 
0655-
Bench:(95lb x6) x2, (115lb x7) x3

OHP: 50lb x8, 40lb x10, 30lb x8

6 dips

20lb seated curl x5
50lb standing curl x8

40lb tricep extension x10
25lb x10

10 hyperextensions
22 captain chair knee raises x3
26 leg raises
30 v-ups
30 crunches
Bridging
10 box planks, each side
10 arm up, leg up plank
20 sec regular plank
20 sec push up plank

Stretches

1830-Jiu jitsu.
 
1505-Track
5 min walk
(Sprint the straights, walk the curve) x12
5 min walk

20 squats, 20 lunges
Stretches

(3 pull ups, 3 chin ups.) x3
 
1035-Track work.
5 min walk
1.5 mile run, 12 min and 58 sec
5 min walk

10 squats
10 lunges in total
5 pull ups

Stretches
 
0805- 1 to 10 to 1 push up ladder

1510-Bench: (105lb x5) x2, (125lb x5) x3, 135lb x5

OHP: 55lb x8, 60lb x8
Dumbbell OJP: 25lb each arm x8

10lb plate dips 5x2

Dumbbell curls 25lb x10, each arm

Tricep extensions (30lb x10) x2
Stretches

10 hyperextensions
20 captain chair knee raises x3
20 leg raises
35 v-ups
35 crunches
Bridging
10 box planks
20 sec plank
20 sec push up plank

1830-Jiu jitsu
 
0700-Squadron pt.

Treadmill, incline of 4.5
2 min walk
(20 sec sprints at 11.2, 10 sec rest) x4
3 min walk
Quick stretches

0940-15 squats
1120-15 squats
 
0650-
OHP:50lb x5, 55lb x5, 60lb x5, 65lb x5

Incline dumbell bench press: (25lb x7) x2

4 dips x3
Supported handstand push up x6

30lb barbell curls x10, 40lb x5, 50lb x5, 60lb x5
(25lb tricep extensions x10) x2, 30lb x10, 50lb x8

Stretches

10 hyperextensions
20 captain chair knee raises x3
20 leg raises
35 v-ups
35 crunches
20 4 count flutter kicks
Bridging
10 box planks, each side.
10 arm up leg up, each side
30 sec push up plank
30 sec regular plank
 
1030-Track work.
5 min walk
(Sprint the straights, walk curves) x12
Walk

Stretches

40lb lat pulldown x10
8 pull ups
(50lb cable rows x15) x2
60lb shrugs x30
Some flyes
Stretches
 
0650-Treadmill, incline of 3.5
5 min walk
(20 sec sprint at 10.2, 40 sec standing on side rails) x20
5 min cooldown

10 squats
10 lunges in total

Stretches

3 pull ups x5
Cable rows: 50lb x15, 60lb x15, 70lb x5, 80lb x5
70lb shoulder shrugs x30
Some flyes
Stretches
 
0705-
Wide grip bench: (95lb x5) x2, (115lb x5) x2, 120lb x5

OHP:50lb x6, 60lb x7, 65lb x6

6 dips x2

25lb dumbbell curls x10, each side.

Tricep extensions: (35lb x10) x2, 50lb x10

Stretches

10 hanging leg raises x3
30 crunches
30 v-ups
30 4 count flutter kicks
10 hyperextensions
10 box planks, each side.
10 arm up, leg ups each side
10 sec hardstyle plank
 
0700-
Bench:(95lb x7) x2, (115lb x6) x2, 135lb x5
OHP: 55lb x7,60lb x6, 65lb x5, 70lb x4, 75lb x3, 80lb x2, 85lb x1

8 dips x2

25lb dumbbell curls x10, each side.
Tricep extensions 35lb x11, 42.5lb x11, 50lb x11

Stretches

10 hyperextensions
11 hanging leg raises x3
33 crunches
33 v-ups
33 4 count flutter kicks
10 box planks, each side.
10 arm up, leg ups each side.
30 sec in push up position
10 sec hardstyle plank

0945-20 push ups

1020-15 sec plank

1040-20 push ups

1145-20 push uos

1400-20 push ups

1630-20 push ups
 
0655-Treadmill, incline of 3.5
5 min walk
(25 sec sprint at 10.2, 35 sec rest) x14
60 sec sprint
5 min cooldown

10 squats
10 lunges, each side.
10 calf raises

Stretches

70lb lat pulldown x10
3 pull ups x5
Cable rows: 50lb x16, 60lb x16, 70lb x7, 80lb x7

70lb shoulder shrugs x33
Some flyes
Stretches
 
0700-Treadmill, incline of 3.5
5 min walk
(25 sec sprint at 10.2, 35 sec rest) x14
1 min sprint
5 min cooldown

10 squats, 10 lunges, 10 calf raises

Stretches

70lb lat pulldown x10
3 pull ups x6

Cable rows: 50lb x15, 65lb x15, 80lb x15

70lb shoulder shrugs x33

Some flyes
Stretches
 
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