5.13.17

Dumbbell Incline Press

Weight	Sets	Reps
45lbs	5	10

Chest Fly

Weight	Sets	Reps
25lbs	5	10

Dumbbell Row

Weight	Sets	Reps
50lbs	3	10

Barbell Curls

Weight	Sets	Reps
75lbs	1	10

Pullups

Sets	Reps
3	4

5.12.17(B)

Squats

Weight	Sets	Reps
190lbs	3	5

Bench Press

Weight	Sets	Reps
135lbs	3	5

Power Cleans

Weight	Sets	Reps
75lbs	5	3

Dips

Sets	Reps
3	5

5.11.17

Only surround yourself with people that want to see you succeed. If someone doesn't fully support your endeavors then they are extra baggage with no purpose. Build a small army and together, conquer the world.

-Norse Fitness

Walking

Time	Distance
46 min	2.93mi

5.10.17(A)

Squats

Weight	Sets	Reps
185lbs	3	5

Overhead Press

Weight	Sets	Reps
125lbs	3	5

Deadlift

Weight	Sets	Reps
285lbs	1	5

Pullups

Sets	Reps
3	4

Pushups

Sets	Reps
1	22

Sons

Do not kill a man in a boy.

Learn your sons how to fight.

For a girl, for the truth, for no reason

Let him beat those, who are older and stronger. 

Let him know from the childhood: don't be ashamed to lose.

It's a shame to retreat because of the fear,

When after school bullies

Try to humiliate and break him. 

Don't send your boys to a dance school.

Let them do both boxing and wrestling,

So that even in the most difficult situation

He will have enough spirit to be himself. 

I know for sure: you are protective to your children.

But don't try to protect them from the world!

Tell them: everything what is important in life,

Needs to be protected at any cost.

-PPDM

Sprints

Time	Speed	Incline	Reps
15/45	8mph	15	10

Pushups

Sets	Reps
1	22

5.8.17(B)

Squats

Weight	Sets	Reps
175lbs	3	5

Bench Press

Weight	Sets	Reps
130lbs	3	5

Power Cleans

Weight	Sets	Reps
70lbs	5	3

Dips

Sets	Reps
3	5

Pushups

Reps

65

5.6.17

Dumbbell Incline Press

Weight	Sets	Reps
40lbs	5	10

Chest Fly

Weight	Sets	Reps
20lbs	5	10

Low Cable Crossover

Weight	Sets	Reps
50lbs	2	10

Dips

Sets	Reps
3	5

Pushups

Sets	Reps
1	43

Walking

Time	Distance
44 min	2.79m

5.5.17(A)

Squats

Weight	Sets	Reps
165lbs	3	5

Overhead Press

Weight	Sets	Reps
120lbs	3	5

Deadlift

Weight	Sets	Reps
275lbs	1	5

Pullups

Sets	Reps
3	4

Pushups

Sets	Reps
1	43

5.4.17

Weakness insults your ancestors.

-Norse Fitness

Sprints

Time	Speed	Incline	Reps
15/45	8mph	15	10

Pushups

Sets	Reps
1	43

5.3.17(B)

Squats

Weight	Sets	Reps
155lbs	3	5

Bench Press

Weight	Sets	Reps
125lbs	3	5

Power Cleans

Weight	Sets	Reps
65lbs	5	3

Dips

Sets	Reps
3	5

Pushups

Sets	Reps
1	43

5.2.17

Sprints

Time	Speed	Incline	Reps
15/45	8mph	15	10

Pushups

Sets	Reps
1	43

Walking

Time	Distance
22 min	1.36m

5.1.17(A)

Squats

Weight	Sets	Reps
145lbs	3	5

Overhead Press

Weight	Sets	Reps
115lbs	3	5

Deadlift

Weight	Sets	Reps
265lbs	1	5

Pullups

Sets	Reps
3	4

Pushups

Sets	Reps
1	43

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