Continuing to plug away consistently, rotating 5/3/1 lifting days with some kind of conditioning days, while walking at least three miles a day. So far, so good.

Saturday, Jan. 16, 2021

Walk 3.5 miles

Band Shoulder warmup

Bench 10×45, 5×95, 3×135, 5×165, 5×190, 13×215

Kroc Rows 10×50, 10×60, 10×70, 10×80

Assisted Dips 5x-140

Swiss Bar Bench 10×135 (inside handle), 10×135 (middle handle), 15×135 (outside handle)

Curl Machine 10×40, 10×50, 7×40

Friday, Jan. 15, 2021

Walk 3.25 miles

Rower 1:30

Thursday, Jan. 14, 2021

Walk 3.12 miles

DeFranco Agile 8 2.0

Deadlifts 5×135, 3×225, 5×310, 5×355, 8×405

Good Mornings 10×135, 10×135, 10×135

Weighted Situps 3x10x10

Wednesday, Jan. 13, 2021

Walk 4.09 miles

Tuesday, Jan. 12, 2021

Walk 3.73 miles

Sled Sprints 6x 45# 30 yards, every 90 seconds

Monday, Jan. 11, 2021

Walk 4.13 miles

DeFranco Agile 8

Military Press 5×45, 5×75, 5×105, 5×125, 10×140

Bent Over Rows (supinated grip) 10×95, 10×105, 10×115

Assisted Dips 3x-140, 3x-120, 3x-100, 3x-80, 3x-60, 3x-40

Rear Lateral DB Raises 10x10s, 10x15s, 10x10s

Sunday, Jan. 10, 2021

Walk 2.59 miles

BSquat / Saddle

Airdyne 4.0 miles, 15:00.