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Day 11. Nothing
Day 12. Yesterday. 3 mile run/walk with wife.
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Day 13 10/26. 3000m row.
Day 14 10/27. 4000m row, McGill x 5/4/3 x8s. 159.7 post workout so was probably around 160+ this morning.
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Days 15, 16, 17 all off. Rowing seems to have aggravated my back. It doesn't seem to tolerate flexion very well. Day 18 today will just be some walking and yoga.
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11/30/22
Hip Belt Squat 20x10, 50x8, 70x8,8,10
Pullups 0x5,5,4,3
Bench Press 20x10, 70x12, 80x8,8,6
Chinups 0x5,5,5
Incline Bench Press 70x4,4,4
Ab wheel (404 tempo) x4,4,4
12/1/22
Split deadlift 20x10, 50x8, 70x5,8,8
Chinups 0x3,3,3
Bench Press 20x20, 50x12, 70x5, 80x12,10,8
Bulgarian Split Squat 25x5, 50x5, 70x5,5,5
Dumbell Row 70x8,6,5
12/2/22
Off
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12/3/22
Hip belt squat 25x10, 50x8, 70x8,12,12,12
Low incline bench press 20x20, 50x8, 70x12,10,9 SS
Chins x 5,4,3,3,3
Meadows row 45 x 12,10,8
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12/7/22
warmup with glute bridge, goblet squat, hip airplane, lunges
Hip belt squat 20x10, 50x8, 70x8, 70x12, 12, 12
Bench press 20x20, 50x8, 70x5, 80 x 12, 12, 7
ss/chinups 6,5,4,3
High incline bench press 70x6,6,8
ss/pullups 3,3,3
ab wheel x 8,7,6
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12/8/22
1leg rdl 25x10, 50x8, 70x8,12,12,12
bench 20x20, 50x8, 70x5, 80x12,12,10
bulg split squat 20x5, 50x5, 70x7,6,5
12/10/22
hip belt squat 25x10, 50x8, 70x8, 80x12,12,10,9
incline bench 20x20, 50x8, 70x12,12,10,9
SS
chinup 0x4,4,4,4,3
meadows row 45x12,10,8,6
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12/13/22
Skip rope 1 x 6 mins
1leg rdl 20x10, 50x8, 70x5, 80x3x8
SS
L-sit 5x10s
cg bench 20x20, 50x10, 70x5, 80x12,12,9
SS
assisted chin 50band x 7,5,5,5,4,4
assisted NHC x 4x6
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12/15/22
A.M.
20 minute walk, then an hour later:
Hip belt squat 20x10, 50x8, 70x5, 80x3x12
Bench 20x20, 50x8, 70x5, 90x12,8,8
Incline bench 70x7,7,7
SS
NG Chin x 6,5,5,4
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