March 7th
Safety bar squats. 3x8. Bar. Tough aka terrible. Had to stop after every rep to assure breathing and heart was ok.
Step-Ups. 3x5 each Leg. BW
DB RDL. 3x8. 20lbs all sets
FRONT PLANK. 2sets @20sec
Echo Bike. 6min. 1.50mile. Was exhausted from the lift. Did what I could. Plan on doing a lot of steps today.
March 8th
Treadmill. 6min total. Walked on the new treadmills felt good. 3.5MPH 5min. Then 4.0MPH for last min. Not terrible.
BB bench press. 3x8. 55lb bar
DB low row. 3x8. 15lbs
BB curls 3x8 20lb bar
Neck Machie/Band Pull aparts 4x16. (SS) black band
Abs, (physio ball crunch) (SS) PUSH-UPS. 16reps on ball. Push-ups 1/1/1
Heavy Bag 5 jabs. Just working on light jabs w/hips focus. Never know when you will have to punch someone.
March 8th
Jacob’s ladder. 6min total. 3:19 w/out stop. Then rest w/stop between about 30sec. Then finished up, best I Have done so far on the devils machine. Quads on fire 🔥
AbCore. 3x25reps. BW
Hammer strength calf machine 3x20 (10lbs)
Drank some nitro cold brew. Great caffeine content. Good energy. Was worried would be super sore today from squatting but am not too bad at all. Took some ibuprofen last night and a lot of water really helped.
March 9th
Echo Bike. 6min. 1.71 mile. Was exhausted from the lift. Bike gets me tired quick but feels good to get moving. Lifting after my class.
DEADLIFT. 3x8. 50lbs
Belt March. 3x50reps. 25lb plate+heavy AF Air Force 1’s lmao
Hypertension (BW). 3x8 BW 1hole showing
LifeFitness Crunch. 3x10/10/10 BW
I had the worst abdominal cramps I can remember. Heading that way on those abdominal machines are tough feels good though to fill the crazy muscle pump from the cramp.
March 10
Treadmill 6min. 5min at 3.5mph and last min 4.1mph. Wasn’t bad.
Standing DB Mil 3x8. 10lbs
Sitting Low row Machine 3x8. 30lbs EASY on lift, 9/10 on chest pressure lol)
Band press downs (SS) FacePulls 3x8reps . Rope 14/20/22
Russian twist 3x25reps BW
Plate Curls 3x8 10lbs
DB shrugs. 1x25. 20lbs
March 11
Jacob’s ladder. 6min total. 3:25/w/out stop. Then rest w/stop between about 40sec then finished up. Quads still get on 🔥
Neck machine 1x14reps all 4sides.
Ab machine. 4x14 knee ups
Want to get a little better every week as i get healthier. Goal is to feel better and move better. would like to get some more muscle mass on as well.
As far as the groups we did reps of 4 on all the main lifts and assistance work was 8reps. We will be deloading next week.