1/31/19 – Thursday – Arms & Legs Day

Morning stretching

and Wim Hof Breathing

Buy in:

15 walking lunges

Bear crawl back

15 walking lunges

Crab crawl back

4 rounds of jogging and sprints

Do work:

Deck of cards (group work):

Grab heaviest weight you can curl 12-15 times. Use that weight for every card:

D lunges

H squats

C curls

S Shoulder presses

Whoever has the most cards wins.


Grab a barbell and get a partner. Do your set and pass to your partner

-Partner curls ascending ladder to 14.

-Partner shoulder presses descending from 10.

Close it out:

150 crunches

36 hanging leg lifts.


#luke16 – 17

#whatdoesntkillus @sgcarney


1/30/19 – Wednesday- Circuit Training

Circuit day

1/2 mile #run

5 rounds of

5 #pull-ups

10 #pushups

15 #squats

1/2 mile run

I only have about 25m with the recruits, so a quarter #MURPH was the workout of the day.

Shot 21 arrows


#luke13 a 15

#whatdoesntkillus @sgcarney


1/29/19 – Tuesday – Chest Day

Back at it.

Up at 0425 – Cold shower and stretching.

Chest Circuit

10 rounds of 10 reps

4 exercises

100 Push-ups

100 incline press

100 flys

100 tricep push downs

#TricepPressDown 10 rep: 37, 37, 37, 37, 37, 37, 32, 32, 32, 32lb

#InclineBenchPress 10 rep: 81, 81, 81, 81, 81, 81, 70, 70, 70, 70lb

#PeckFlys 10 sets: 10×20lb

#PushUp 10 sets: 10 rep


150 crunches to finish the night.

1/27/19 – Sunday – Arms & Legs

Still on vacation. But there’s a gym. Killing it while everyone else relaxes. No days off.

#ShoulderPress 6×140lb, 7×130lb, 8×120lb, 9×110lb, 10×100lb, 14×90lb

#LegPress 6×220lb, 7×205lb, 8×190lb, 9×175lb, 10×160lb, 12×145lb

#ConcentrationCurls 4×80lb, 5×70lb, 8×60lb, 10×50lb, 12×40lb, 15×30lb

#OverheadTricepsExtension 4×50lb, 5×45lb, 6×40lb, 7×35lb, 8×30lb, 20×25lb


No reading today.

1/26/19 – Saturday – Chest Day

Today is my 37th birthday. I woke up this morning at 0530 and drove my bike 10 miles away. Locked it up and drove back home. Grabbed my pack and hiked 10 miles to the bike and rode back.

When I got home, my wonderful wife surprised me with a a 2 night stay at a resort in the OBX. This is our first vacation in YEARS. We checked in and went to dinner. I dined on steak.

On the way back I asked her to drop me off at the gym. And I got at it. Today was chest day after all. Just because I did a hike n bike it’s no excuse not to stay on track. Found the dumbbell rack and ran it into the ground.

#PushUp 7 sets: 20 rep

#InclineBenchPress 6×6lb, 7×60lb, 8×50lb, 10×40lb

#BenchPress 8×100lb, 9×90lb, 10×80lb, 12×70lb, 14×60lb, 16×50lb, 18×40lb

It was a good day. Very surprised by my wife’s graciousness and planning. Looking forward to a great weekend.


#whatdoesntkillus – @sgcarney @iceman_hof