4.30.17

Guillotine Press

Weight	Sets	Reps
95lbs	3	10

Dumbbell Incline Press

Weight	Sets	Reps
40lbs	3	10

Sprints

Time	Speed	Incline	Reps
11/49	8mph	15	10

Pushups

Sets	Reps
1	22

Walking

Time	Distance
27 min	1.62m

4.29.17(B)

Squats

Weight	Sets	Reps
135lbs	3	5

Bench Press

Weight	Sets	Reps
120lbs	3	5

Deadlift

Weight	Sets	Reps
245lbs	1	5

Pull-ups

Sets	Reps
3	3

Pushups

Sets	Reps
1	22

Walking

Time	Distance
36 min	2.27m

4.28.17

Sprints

Time	Speed	Incline	Reps
10/50	8mph	15	10

Pushups

Sets	Reps
1	22

4.27.17(A)

Squats

Weight	Sets	Reps
125lbs	3	5

Overhead Press

Weight	Sets	Reps
110lbs	3	5

Deadlift

Weight	Sets	Reps
245lbs	1	5

Dips

Sets	Reps
3	4

Pushups

Sets	Reps
1	22

4.25.17(B)

Squats

Weight	Sets	Reps
115lbs	3	5

Bench Press

Weight	Sets	Reps
115lbs	3	5

Deadlift

Weight	Sets	Reps
235lbs	1	5

Pull-ups

Sets	Reps
3	3

Pushups

Sets	Reps
1	22

No Remorse or Fear!

"No arguments! No explanations! No remorse or fear! Take accountability for your actions and choices and know that all associations and choices have repercussion. Stop pretending to be a victim when Empire decrees your flag outlawed, your cause unjust- this is a cult of the Father of Wolves, the Unknown Rider, and his people have always been outlaws, existing on the edges of accepted society, gnawing at the roots of what is already falling."

-Operation Werewolf

Starting the Amplify Podcast 1000 Rep Challenge yesterday with my daughter.  8 weeks of pushups every day and then a final test in week 9 to crank out 1000 pushups in 1 day.

Pushups

Sets	Reps
1	22

Father Frost Mode

Men are like steel. They lose their value when they lose their strength.
What is the meaning of life - to strive to the goal, work to achieve the goal and make your life as good as possible.
Life goes before death, joy — ahead of sadness.

-Po Programme Dedushki Moroza (Father Frost Mode)

4.22.17(A)

Squats

Weight	Sets	Reps
105lbs	3	5

Overhead Press

Weight	Sets	Reps
105lbs	3	5

Deadlift

Weight	Sets	Reps
225lbs	1	5

Dips

Sets	Reps
3	4

4.19.17(B)

Squats

Weight	Sets	Reps
95lbs	3	5

Bench Press

Weight	Sets	Reps
110lbs	3	5

Deadlift

Weight	Sets	Reps
215lbs	1	5

Pull-ups

Sets	Reps
3	3

4.18.17

Yoga

Time

25 mins

4.17.17(A)

Squats

Weight	Sets	Reps
85lbs	3	5

Overhead Press

Weight	Sets	Reps
100lbs	3	5

Deadlift

Weight	Sets	Reps
205lbs	1	5

Dips

Sets	Reps
3	4

4.15.17

Pullups

Sets	Reps
3	2

Mace Shovel

Weight	Sets	Reps
15lbs	3	5L/5R

Mace 360

Weight	Sets	Reps
15lbs	3	5L/5R

Pushups

Sets	Reps
3	10

Improvement

The most effective method to constantly see improvement is to surround yourself with people who are pushing to surpass you at every turn. Your entire existence should be based around competition and thriving to be better than everyone. Always remain humble but also have your mind set to prevail over all.

-Norse Fitness

Dips

Sets	Reps
3	3

4.13.17(B)

Squats

Weight	Sets	Reps
75lbs	3	5

Bench Press

Weight	Sets	Reps
105lbs	3	5

Deadlift

Weight	Sets	Reps
185lbs	1	5

Chin ups

Sets	Reps
3	3

4.11.17(A)

Squats

Weight	Sets	Reps
65lbs	3	5

Overhead Press

Weight	Sets	Reps
95lbs	3	5

Deadlift

Weight	Sets	Reps
185lbs	1	5

Dips

Sets	Reps
3	3

4.10.17

Walking

Time	Speed	Incline
8 mins	3mph	1°

Airdyne

Time	Reps
30/30	3

4.9.16(B)

Squats

Weight	Sets	Reps
55lbs	3	5

Bench Press

Weight	Sets	Reps
100lbs	3	5

Deadlift

Weight	Sets	Reps
175lbs	1	5

Chin ups

Sets	Reps
3	2

4.7.17(A)

Squats

Weight	Sets	Reps
45lbs	3	5

Overhead Press

Weight	Sets	Reps
90lbs	3	5

Deadlift

Weight	Sets	Reps
165lbs	1	5

Dips

Sets	Reps
3	2

4.6.17

Stop worrying about your opponents, let them worry about you. Make them remember your name. The only man you should be creating a monster out of is yourself.

-Tom DeBlass

Yoga

Time

25 mins

4.5.17(B)

Squats

Weight	Sets	Reps
45lbs	3	5

Bench Press

Weight	Sets	Reps
95lbs	3	5

Deadlift

Weight	Sets	Reps
155lbs	1	5

Pullups

Sets	Reps
3	2

4.4.17

Yoga may be a four-letter word for a strength athlete but it shouldn't be. You may be as big as a house and strong as a bull, but if you lack flexibility your training, and eventually your quality of life, will be compromised.

-Zach Gallman

Yoga

Time

25 mins

4.3.17(A)

Squats

Weight	Sets	Reps
45lbs	3	5

Overhead Press

Weight	Sets	Reps
85lbs	3	5

Deadlift

Weight	Sets	Reps
135lbs	1	5

Pullups

Sets	Reps
5	2

Since the injury I have done some light training off and on. I decided to try out Mark Rippetoe's Starting Strength.  I still have some limitations from the surgery in my left leg mobility wise so I am starting intentionally light on the squats and deadlifts.  No reason to rush back to have a set back (I hate heavy squatting anyway).

SS is a 3 day a week program but I will be adding a 4th day to do some Wolf Brigade training and probably a conditioning day once I can run again.  Also, lots of mobility and flexibility work on the off days.