| Weight | Reps |
| 85lbs | 5 |
| 100lbs | 5 |
| 115lbs | 7 |
Lat Pulldowns
| Weight | Sets | Reps |
| 100lbs | 5 | 10 |
Pushups
| Sets | Reps |
| 5 | 11 |
Dumbbell Chest Flies
| Weight | Sets | Reps |
| 20lbs | 3 | 10 |
Farmer Walks
| Weight | Sets | Distance |
| 75lbs | 1 | Lap |
| 75lbs | 1 | Up/Back |
Sunday, July 31, 2016
13th Cycle 1.1
Military Press (Max: 135lbs)
Lat Pulldowns
Pushups
Dumbbell Chest Flies
Farmer Walks
Lat Pulldowns
Pushups
Dumbbell Chest Flies
Farmer Walks
Thursday, July 14, 2016
12th Cycle: 2.3
Bench Press (Max: 215lbs)
Front Plate Raise
Barbell Rows
DB Hammer Curls
Close Grip Bench Press
| Weight | Reps |
| 150lbs | 3 |
| 170lbs | 3 |
| 190lbs | 3 |
Front Plate Raise
| Weight | Sets | Reps |
| 25lbs | 5 | 15 |
Barbell Rows
| Weight | Sets | Reps |
| 105lbs | 5 | 10 |
DB Hammer Curls
| Weight | Sets | Reps |
| 25lbs | 3 | 10 |
Close Grip Bench Press
| Weight | Sets | Reps |
| 80lbs | 3 | 10 |
Tuesday, July 12, 2016
12th Cycle: 2.2
Deadlift (Max: 255lbs)
Front Squats
Good Mornings
Hanging Leg Raises
| Weight | Reps |
| 185lbs | 3 |
| 205lbs | 3 |
| 235lbs | 10 |
Front Squats
| Weight | Sets | Reps |
| 95lbs | 5 | 5 |
Good Mornings
| Weight | Sets | Reps |
| 80lbs | 5 | 10 |
Hanging Leg Raises
| Sets | Reps |
| 5 | 10 |
Monday, July 11, 2016
12th Cycle: 2.1
Military Press (Max: 135lbs)
Lat Pulldowns
Pushups
Dumbbell Chest Flies
| Weight | Reps |
| 95lbs | 3 |
| 105lbs | 3 |
| 120lbs | 6 |
Lat Pulldowns
| Weight | Sets | Reps |
| 100lbs | 5 | 10 |
Pushups
| Sets | Reps |
| 5 | 11 |
Dumbbell Chest Flies
| Weight | Sets | Reps |
| 20lbs | 5 | 10 |
Saturday, July 9, 2016
Life is Fragile
Life is fragile, and very temporary. Our time on this planet is limited, and could be cut short by the most trivial occurrences. One minute you could be sucking down a latte, then the next minute you could be dead as shit in a gutter because some doucher wasn't watching were he was going. Point is, get the most out of life. Log off Facebook, turn the TV off, shut the phone down. Go find something awesome to explore, read some books, make yourself stronger and harder to kill. Always take care of your own, but make room to experience life. You don't want to wake up at 70 years old, and realize you never did any rad shit with your family and friends.
Sprints
| Distance | Reps |
| 110m | 2 |
| 40m | 4 |
| 110m | 2 |
Friday, July 8, 2016
12th Cycle: 1.4
Squats (Max: 225)
Dumbbell Shrugs
Back Extensions
Sit Ups
Glute Bridges
| Weight | Reps |
| 145lbs | 5 |
| 165lbs | 5 |
| 190lbs | 5 |
Dumbbell Shrugs
| Weight | Sets | Reps |
| 70lbs | 3 | 10 |
Back Extensions
| Weight | Sets | Reps |
| 25lbs | 5 | 10 |
Sit Ups
| Sets | Reps |
| 5 | 15 |
Glute Bridges
| Sets | Reps |
| 5 | 10 |
Thursday, July 7, 2016
12th Cycle 1.3
Bench Press (Max: 215lbs)
Front Plate Raise
Barbell Rows
DB Hammer Curls
Close Grip Bench Press
Suitcase Carry
| Weight | Reps |
| 140lbs | 5 |
| 160lbs | 5 |
| 180lbs | 5 |
Front Plate Raise
| Weight | Sets | Reps |
| 25lbs | 5 | 15 |
Barbell Rows
| Weight | Sets | Reps |
| 105lbs | 5 | 10 |
DB Hammer Curls
| Weight | Sets | Reps |
| 25lbs | 3 | 10 |
Close Grip Bench Press
| Weight | Sets | Reps |
| 80lbs | 3 | 10 |
Suitcase Carry
| Weight | Reps |
| 75lbs | 2 |
Wednesday, July 6, 2016
Fuck You, Migraines!
Came home with a massive migraine. Slept it off and decided to take it easy today and do some stretching. My back and ass have been sore/tight recently so it can't hurt to increase the stretching/flexibility/mobility work. Gonna have to get in my sprints one day this weekend to make up for missing today. Looks like double duty Saturday or Sunday.
Flexibility/Mobility
Flexibility/Mobility
| Time |
| 25 mins |
Tuesday, July 5, 2016
12th Cycle: 1.2
Deadlift (Max: 255lbs)
Front Squats
Good Mornings
Hanging Leg Raises
| Weight | Reps |
| 165lbs | 5 |
| 190lbs | 5 |
| 215lbs | 10 |
Front Squats
| Weight | Sets | Reps |
| 95lbs | 5 | 5 |
Good Mornings
| Weight | Sets | Reps |
| 80lbs | 5 | 10 |
Hanging Leg Raises
| Sets | Reps |
| 5 | 10 |
Monday, July 4, 2016
12th Cycle 1.1
Military Press (Max: 135lbs)
Pullups
Pushups
Dumbbell Chest Flies
| Weight | Reps |
| 95lbs | 5 |
| 100lbs | 5 |
| 115lbs | 6 |
Pullups
| Sets | Reps |
| 1 | 5 |
| 2 | 5 |
| 3 | 4 |
| 4 | 3 |
| 5 | 2 |
Pushups
| Sets | Reps |
| 5 | 11 |
Dumbbell Chest Flies
| Weight | Sets | Reps |
| 20lbs | 5 | 10 |
Sunday, July 3, 2016
11th Cycle Weigh In & Review
January 2015
January 2016
End of February 2016
End of April 2016
July 2016
Weight - 240lbs
Today's Measurements
Weight - 193lbs
Stronger, Faster, Harder to Kill
Ruck Run (Trail)
| Distance | Time | Weight |
| 2 miles | 32:41 | 37lbs |
Flexibility/Mobility
| Time |
| 30 mins |
Saturday, July 2, 2016
Train Your Weaknesses
The true warrior seeks out the chink in his armor, then repairs it. He does not ignore it, nor does he pretend it doesn’t exist.
As a soldier, or armed civilian, you need to be strong, you need to be fast. You need the physical ability to fight and win, and sometimes to run when the odds are stacked against you.
The first step in this process is identifying where your weaknesses lie.
Read this article from Jake, Train Your Weaknesses, Not Your Strengths and it was a wake up call for sure. As much progress as I have made, I still have a ways to go. One day at time, getting 1% better.
Conditioning
| Distance | Time |
| 3 miles | 28:52 |
Friday, July 1, 2016
11th Cycle: Deload 4.2
Bench Press (Max: 210lbs)
Squats (Max: 245lbs)
Front Squat
DB Hammer Curls
Close Grip Bench Press
| Weight | Reps |
| 85lbs | 5 |
| 105lbs | 5 |
| 125lbs | 5 |
Squats (Max: 245lbs)
| Weight | Reps |
| 95lbs | 5 |
| 125lbs | 5 |
| 145lbs | 5 |
Front Squat
| Weight | Sets | Reps |
| 45lbs | 1 | 5 |
| 65lbs | 1 | 5 |
| 755lbs | 1 | 5 |
DB Hammer Curls
| Weight | Sets | Reps |
| 25lbs | 3 | 10 |
Close Grip Bench Press
| Weight | Sets | Reps |
| 85lbs | 3 | 10 |
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