12/31/18 – Monday – Chest Day

Bench Press

Warmup set

-135lb 6r

Drop Sets

-175lb 3r (My Bodyweight)

-165lb 4r

-155lb 5r

-145lb 6r

-135lb 7r

-125lb 8r

-115lb 9r

-105lb 10r

-95lb 11r

-85lb 12r

-75lb 13r

-65lb 14r

-55lb 15r

-bar 20r

Pushups

10r on the minute for 10m

Xxxxx

Xxxxx

100

12/28/18 – Friday – SBL Day

#abs

150 crunches

150 leg lifts/flutter kicks

3x 50s planks


#shoulderpress

35lbs – 2 sets of 12 each arm

30lbs – 2 sets of 12 each arm

25lbs – 2 sets of 12 each arm

Total 72.


#squats

35lbs 11r 3s xxx+1

30 lbs 11r 3s xxx

25 lbs 11r 3s xxx

Total 100


#curls

35lb max curl 6

30lb curl 8

25lb curl 10

Total 24


#tricepextensions

35lb 11-11-11

30lb 11-9-6

25lb 14-12-10

Total reps 95


Curls

35lb 4

30lb 6

25lb 8

Total reps 18


#abs

150 crunches

150 leg lifts/flutter kicks

3x 50s planks


Daily Totals

300 crunches

300 leg lifts

6x 50s planks

#KETTLEBELLS

72r shoulder press

100r goblet squats

42r curls

95r tricep extensions

12/26/2018 – Wednesday

#Abs 0500

150 crunches

150 leg lifts

3x 50s planks


10m #meditation 0530


10m stretching 0540


#Pullups time: 1400

70 pull-ups

11 sets of 6 +4


#rows time: 1430

55 rows

10-9-8-7-6-5-4-3-3


Abs at 2010

150 crunches

150 leg lifts

3x 50s planks


12m Stretching at 2020


10m Neck Traction


Daily Totals

300 crunches

300 leg lifts

5m of planks

70 pull-ups

55 rows

22m stretching