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.