Monday (Upper Strength)
Bench Press: 1×5, 1×3, 1×1+
Pull ups + Single arm OH press: 4xMax + 4×6-12 each side
Chest Supported Row: 4×6-12
Delt raises (3 way):: 3×12-15
Hammer Curls + Tricep Push down: Both 3×10-15
Sit ups: 4×25
3 miles at 60%: 31:38
Tuesday (Lower)
Dead Lift: 1×5, 1×3, 1×1+
Box Step ups: 4×20
RDL: 3×15
Split Squats: 3×10-12
Calf raises: 2×15
Ab Roll out: 4xMax
Wednesday (Condition)
5x100m Row
1 minute rest between each round.
5x200m
2 minute rest between each round.
Thursday (Calisthenics)
Push ups: 3xMax
Dips: 3xMax
Pull ups: 3xMax
Lunges: 3xMax
Plank: 3xMax
Friday (Travel Day)
Wife and I drove down to Orlando to meet some friends to go to Universal.
Saturday/Sunday
Saturday:
Walked around Universal theme park for 12-13 hrs. Accumulated 6.5 miles and over 13k steps.
Sunday:
Traveled back home to SC.