Wednesday, February 28, 2018

My March 2018 Workout Plan - Overtraining (Monthly Workout Plan)

This month’s plan is OVERTRAINING.


The two workouts are:

Fri-Sat-Sun-Mon

Goblet Squat
Dumbbell Deadlift
Floor Press
Pull-up

Tue-Wed-Thu

Flutter KicksChest Press/Flyes

High Band Row
Pull Apart/Face Pull/Reverse Flyes
Band Chest Press
Band Triceps
Band Biceps





My February 2018 Workout Plan

No schedule just the actual workouts.




helpYOUgetGAINStracked Workout for 933 ptsFeb 27, 2018
  • Band Pull Aparts
    • 10 reps | 1/2-inch band 6
    • 10 reps | 1/2-inch band 6
  • Incline Dumbbell Flyes
    • 10 lb x 20 reps 18
    • 10 lb x 20 reps 18
  • Band Chest Press
    • 25 reps 50
    • 55 reps 110
    • 55 reps 110
  • Dumbbell Squeeze Press
    • 30 lb x 20 reps 55
    • 30 lb x 10 reps 49
    • 30 lb x 10 reps 49
    • 30 lb x 10 reps 49
  • Incline Dumbbell Bench Press
    • 50 lb x 10 reps 63
    • 50 lb x 5 reps 53
    • 50 lb x 5 reps 53
    • 50 lb x 5 reps 53
  • Dumbbell Floor Press
    • 50 lb x 20 reps 98
    • 50 lb x 10 reps 83
  • Alternating Floor Press
    • 50 lb x 10 reps 10
    helpYOUgetGAINStracked Workout for 855 ptsFeb 25, 2018
    • Light Walking (secondary e.g. commute, on the job, etc)
      • 02:00:00 24
    • Flutter Kicks
      • 25 reps 7
      • 25 reps 7
      • 25 reps 7
      • 25 reps 7
    • Crunch
      • 25 reps 12
      • 25 reps 12
      • 25 reps 12
      • 25 reps 12
    • Reverse Crunch
      • 25 reps 32
    • Goblet Squat (dumbbell)
      • 45 lb x 10 reps 37
      • 45 lb x 10 reps 37
      • 45 lb x 10 reps 37
    • Dumbbell Deadlift
      • 95 lb x 5 reps 95
      • 95 lb x 5 reps 95
      • 95 lb x 5 reps 95
    • Band Assisted Chin-Up
      • 10 reps 70
      • 10 reps 70
      • 10 reps 70
    • Decline Dumbbell Bench Press
      • 50 lb x 10 reps 39
      • 50 lb x 10 reps 39
      • 50 lb x 10 reps (PR) 39
      •                                                         
     helpYOUgetGAINStracked Workout for 948 ptsFeb 24, 2018
    • Walked up the stairs (in lieu of the elevator)
      • 5 floors 10
    • Concentration Curls
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
    • Leg Extensions
      • 20 lb x 10 reps 8
      • 20 lb x 10 reps 8
      • 20 lb x 10 reps 8
      • 20 lb x 10 reps 8
      • 20 lb x 10 reps 8
      • 20 lb x 10 reps 8
      • 20 lb x 15 reps 9
      • 20 lb x 15 reps 9
      • 20 lb x 15 reps 9
      • 20 lb x 20 reps 10
      • 20 lb x 20 reps 10
      • 20 lb x 20 reps 10
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 30 reps 11
      • 20 lb x 25 reps 10
      • 20 lb x 25 reps 10
      • 20 lb x 25 reps 10
    • Goblet Squat (dumbbell)
      • 25 lb x 10 reps 32
      • 45 lb x 7 reps 34
      • 50 lb x 5 reps 32
      • 70 lb x 5 reps 37
      • 80 lb x 3 reps 32
      • 80 lb x 3 reps 32
      • 80 lb x 3 reps 32
      • 80 lb x 3 reps 32
      • 80 lb x 3 reps (PR) 32
    • Romanian Dumbbell Deadlift
      • 95 lb x 8 reps 85
      • 95 lb x 8 reps 85
      • 95 lb x 8 reps 85
       helpYOUgetGAINStracked Workout for 37 ptsFeb 23, 2018
      • Light Walking (secondary e.g. commute, on the job, etc)
        • 00:45:00 9
      • Flutter Kicks
        • 25 reps 7
        • 25 reps 7
        • 25 reps 7
        • 25 reps 7
         helpYOUgetGAINStracked Workout for 771 ptsFeb 21, 2018
        • Band Pull Aparts
          • 10 reps | 1/2-inch band 6
        • Flutter Kicks
          • 15 reps 5
          • 15 reps 5
          • 50 reps 15
          • 51 reps 15
          • 51 reps (PR) 15
        • Romanian Deadlift
          • 55 lb x 30 reps 43
          • 55 lb x 30 reps 43
        • Band Chest Press
          • 55 reps 110
          • 55 reps 110
          • 55 reps 110
        • Band Rear Delt Row
          • 55 reps 88
          • 55 reps 88
          • 55 reps 88
        • Band Kneeling Straight Arm Lat Pulldown
          • 20 reps 30
           helpYOUgetGAINStracked Workout for 996 ptsFeb 19, 2018
          • Walked up the stairs (in lieu of the elevator)
            • 5 floors 10
          • Single Leg Extension
            • 10 lb x 30 reps 25
            • 10 lb x 25 reps 24
            • 10 lb x 20 reps 22
            • 10 lb x 15 reps 21
            • 10 lb x 10 reps 20
          • Single Leg Extension
            • 10 lb x 30 reps 25
            • 10 lb x 25 reps 24
            • 10 lb x 20 reps 22
            • 10 lb x 15 reps 21
            • 10 lb x 10 reps 20
          • Band Pull Aparts
            • 10 reps | 1-inch band 70
            • 10 reps | 1-inch band 70
            • 10 reps | 1-inch band 70
          • Flutter Kicks
            • 20 reps 6
            • 20 reps 6
          • One-Arm Dumbbell Floor Press
            • 10 lb x 30 reps 65
            • 10 lb x 30 reps 65
            • 15 lb x 20 reps 61
            • 15 lb x 20 reps 61
            • 25 lb x 15 reps 65
            • 25 lb x 15 reps 65
            • 45 lb x 10 reps 77
            • 45 lb x 10 reps (PR) 77
             helpYOUgetGAINStracked Workout for 1,022 ptsFeb 18, 2018
            • Partial Straight Leg Raise
              • 10 reps (PR) 5
            • Flutter Kicks
              • 50 reps 15
              • 50 reps (PR) 15
              • 25 reps 7
              • 25 reps 7
              • 25 reps 7
              • 25 reps 7
            • Band Pull Aparts
              • 30 reps | 1/2-inch band 19
            • Barbell Deadlift
              • 85 lb x 7 reps 52
              • 100 lb x 5 reps 52
            • Romanian Deadlift
              • 135 lb x 8 reps 59
              • 135 lb x 10 reps 61
            • Dumbbell Deadlift
              • 95 lb x 5 reps 95
              • 100 lb x 5 reps 102
              • 120 lb x 5 reps 134
              • 140 lb x 5 reps 175
            • Band Assisted Chin-Up
              • 5 reps 42
              • 5 reps 42
              • 5 reps 42
              • 5 reps 42
              • 5 reps 42
               helpYOUgetGAINStracked Workout for 924 ptsFeb 17, 2018
              • Crunch
                • 10 reps 5
                • 10 reps 5
              • Flutter Kicks
                • 10 reps 5
                • 20 reps 6
                • 20 reps (PR) 6
              • Band Pull Aparts
                • 10 reps | 1/2-inch band 6
                • 10 reps | 1/2-inch band 6
                • 10 reps | 1/2-inch band 6
                • 10 reps | 1/2-inch band 6
              • Band Chest Press
                • 50 reps 100
                • 50 reps 100
                • 50 reps 100
                • 50 reps 100
              • One-Arm Kettlebell Floor Press
                • 20 lb x 5 reps 22
                • 20 lb x 5 reps 22
                • 20 lb x 5 reps 22
                • 20 lb x 5 reps 22
                • 15 lb x 5 reps 22
                • 15 lb x 5 reps 22
                • 15 lb x 5 reps 22
                • 15 lb x 5 reps 22
              • Triceps Pushdown
                • 60 lb x 30 reps 14
                • 60 lb x 20 reps 13
              • Cable Tricep Kickback
                • 20 lb x 10 reps 8
                • 20 lb x 10 reps 8
              • Cable Rope Overhead Triceps Extension
                • 20 lb x 20 reps 10
                • 20 lb x 20 reps 10
              • Push-Up
                • 5 reps 12
                • 5 reps 12
              • Barbell Deadlift
                • 55 lb x 5 reps 38
                • 55 lb x 5 reps 38
              • Barbell Curl
                • 55 lb x 5 reps 14
                • 55 lb x 5 reps 14
              • Standing Barbell Shoulder Press (OHP)
                • 55 lb x 5 reps 53
                • 55 lb x 5 reps 53
                 helpYOUgetGAINStracked Workout for 893 ptsFeb 14, 2018
                • Light Walking (secondary e.g. commute, on the job, etc)
                  • 01:30:00 18
                • Walked up the stairs (in lieu of the elevator)
                  • 5 floors 10
                • Single Leg Extension
                  • 10 lb x 50 reps 29
                  • 10 lb x 50 reps 29
                  • 10 lb x 40 reps 27
                  • 10 lb x 40 reps 27
                  • 10 lb x 30 reps 25
                  • 10 lb x 30 reps 25
                  • 10 lb x 30 reps 25
                  • 10 lb x 30 reps 25
                  • 10 lb x 20 reps 22
                  • 10 lb x 20 reps 22
                  • 10 lb x 10 reps 20
                  • 10 lb x 10 reps 20
                  • 10 lb x 10 reps 20
                  • 10 lb x 10 reps 20
                  • 10 lb x 10 reps 20
                • Standing Cable Leg Extension
                  • 10 lb x 10 reps 37
                  • 10 lb x 10 reps (PR) 37
                • Concentration Curls
                  • 30 lb x 30 reps 11
                  • 30 lb x 30 reps 11
                  • 30 lb x 30 reps 11
                  • 30 lb x 30 reps 11
                  • 10 lb x 30 reps 10
                  • 10 lb x 30 reps 10
                • Band Pull Aparts
                  • 20 reps | 1/2-inch band 13
                  • 20 reps | 1/2-inch band 13
                • Band Chest Press
                  • 50 reps 100
                  • 45 reps 90
                  • 40 reps 80
                  • 35 reps 70
                   helpYOUgetGAINStracked Workout for 504 ptsFeb 13, 2018
                  • Light Walking (secondary e.g. commute, on the job, etc)
                    • 01:00:00 12
                  • Walked up the stairs (in lieu of the elevator)
                    • 5 floors 10
                  • Single Leg Extension
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 20 lb x 10 reps 21
                    • 10 lb x 30 reps 25
                    • 10 lb x 30 reps 25
                     helpYOUgetGAINStracked Workout for 359 ptsFeb 12, 2018
                    • Push-Up
                      • 5 reps 12
                    • Barbell Deadlift
                      • 55 lb x 5 reps 38
                    • Clean
                      • 55 lb x 5 reps 36
                    • Standing Barbell Shoulder Press (OHP)
                      • 55 lb x 5 reps 53
                    • Push-Up
                      • 5 reps 12
                    • Barbell Deadlift
                      • 55 lb x 5 reps 38
                    • Clean
                      • 55 lb x 5 reps (PR) 36
                    • Standing Barbell Shoulder Press (OHP)
                      • 55 lb x 5 reps 53
                    • Standing Dumbbell Shoulder Press
                      • 10 lb x 10 reps 40
                    • Dumbbell Side Lateral Raise
                      • 10 lb x 30 reps 41
                       helpYOUgetGAINStracked Workout for 635 ptsFeb 11, 2018
                      • Machine MTS High Row
                        • 60 lb x 10 reps 21
                        • 60 lb x 10 reps 21
                        • 60 lb x 10 reps 21
                        • 100 lb x 10 reps 27
                        • 100 lb x 10 reps 27
                        • 100 lb x 10 reps 27
                        • 160 lb x 2 reps 23
                        • 160 lb x 2 reps (PR) 23
                      • Straight Arm Pulldown
                        • 100 lb x 7 reps 21
                        • 100 lb x 7 reps 21
                        • 100 lb x 7 reps 21
                      • Parallel-Grip Pull-Up
                        • 3 reps 21
                        • 3 reps 21
                        • 5 reps 42
                        • 4 reps 31
                      • Band Assisted Chin-Up
                        • 10 reps 70
                        • 10 reps 70
                        • 10 reps 70
                      • Weighted Inverted Row (Let Me Ups)
                        • 20 lb x 25 reps 57
                         helpYOUgetGAINStracked Workout for 281 ptsFeb 11, 2018
                        • Standing Biceps Cable Curl
                          • 25 lb x 21 reps 15
                        • EZ-Bar Curl
                          • 35 lb x 21 reps 16
                          • 85 lb x 8 reps 20
                          • 85 lb x 8 reps 20
                          • 85 lb x 8 reps (PR) 20
                          • 55 lb x 10 reps 17
                          • 55 lb x 10 reps 17
                          • 55 lb x 10 reps 17
                        • Reverse Barbell Curl
                          • 35 lb x 10 reps 14
                          • 35 lb x 10 reps 14
                        • Cable Hammer Curls - Rope Attachment
                          • 20 lb x 30 reps 11
                        • Lying Dumbbell Tricep Extension
                          • 30 lb x 10 reps 19
                          • 30 lb x 10 reps 19
                          • 40 lb x 10 reps 20
                        • Cable Rope Overhead Triceps Extension
                          • 30 lb x 30 reps 11
                        • Cable Tricep Kickback
                          • 15 lb x 15 reps 9
                          • 15 lb x 15 reps 9
                        • Triceps Pushdown
                          • 50 lb x 30 reps 13
                          •                                                         
                         helpYOUgetGAINStracked Workout for 1,872 ptsFeb 9, 2018
                        • Walked up the stairs (in lieu of the elevator)
                          • 5 floors 10
                        • Band Pull Aparts
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                          • 10 reps | 1-inch band 70
                        • Band Chest Press
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                          • 10 reps 20
                        • Band Rear Delt Fly
                          • 55 reps 79
                          • 55 reps (PR) 79
                        • Band Kneeling Straight Arm Lat Pulldown
                          • 50 reps 76
                          • 50 reps 76
                        • Dumbbell Deadlift
                          • 95 lb x 10 reps 112
                          • 95 lb x 9 reps 110
                          • 95 lb x 8 reps 108
                          • 95 lb x 7 reps 105
                          • 95 lb x 6 reps 101
                        • Straight Arm Pulldown
                          • 20 lb x 30 reps 16
                           helpYOUgetGAINStracked Workout for 602 ptsFeb 8, 2018
                          • Light Walking (secondary e.g. commute, on the job, etc)
                            • 01:00:00 12
                          • Walked up the stairs (in lieu of the elevator)
                            • 5 floors 10
                          • Band Pull Aparts
                            • 25 reps | 1-inch band 70
                            • 25 reps | 1-inch band 70
                            • 25 reps | 1-inch band 70
                            • 25 reps | 1-inch band 70
                          • Band Chest Press
                            • 50 reps 100
                            • 50 reps 100
                            • 50 reps 100
                             helpYOUgetGAINStracked Workout for 22 ptsFeb 6, 2018
                            • Light Walking (secondary e.g. commute, on the job, etc)
                              • 01:00:00 12
                            • Walked up the stairs (in lieu of the elevator)
                              • 5 floors 10
                               helpYOUgetGAINStracked Workout for 678 ptsFeb 6, 2018
                              • Band Rear Delt Row
                                • 55 reps 88
                                • 55 reps 88
                                • 55 reps (PR) 88
                              • Band Kneeling Straight Arm Lat Pulldown
                                • 35 reps 53
                                • 40 reps 60
                                • 55 reps (PR) 83
                              • Band Rear Delt Fly
                                • 10 reps 14
                                • 10 reps 14
                              • Dumbbell Deadlift
                                • 95 lb x 5 reps 95
                                • 95 lb x 5 reps 95
                                •                                                         
                               helpYOUgetGAINStracked Workout for 1,462 ptsFeb 5, 2018
                              • Shoveling snow
                                • 00:20:00 60
                              • Dumbbell Floor Press
                                • 50 lb x 25 reps 105
                                • 50 lb x 25 reps 105
                                • 50 lb x 25 reps 105
                                • 50 lb x 25 reps 105
                              • Dumbbell Squeeze Press
                                • 50 lb x 25 reps 75
                                • 50 lb x 25 reps 75
                                • 70 lb x 10 reps 84
                              • Band Assisted Chin-Up
                                • 10 reps 70
                                • 10 reps 70
                                • 10 reps 70
                                • 10 reps 70
                                • 10 reps 70
                              • Dumbbell Deadlift
                                • 95 lb x 5 reps 95
                                • 135 lb x 10 reps 193
                              • Arnold Dumbbell Press
                                • 10 lb x 10 reps 35
                                • 10 lb x 10 reps 35
                              • Standing Dumbbell Shoulder Press
                                • 10 lb x 10 reps 40
                                 helpYOUgetGAINStracked Workout for 427 ptsFeb 3, 2018
                                • Suspension Trainer Inverted Rows
                                  • 10 reps 16
                                  • 15 reps 24
                                  • 20 reps 32
                                  • 25 reps 40
                                  • 30 reps 48
                                • Weighted Inverted Row (Let Me Ups)
                                  • 20 lb x 10 reps 49
                                  • 40 lb x 10 reps 56
                                  • 60 lb x 10 reps 64
                                  • 80 lb x 10 reps (PR) 73
                                • Bent Over Barbell Row
                                  • 55 lb x 10 reps 25
                                   helpYOUgetGAINStracked Workout for 734 ptsFeb 2, 2018
                                  • Light Walking (secondary e.g. commute, on the job, etc)
                                    • 00:10:00 5
                                  • Walked up the stairs (in lieu of the elevator)
                                    • 5 floors 10
                                  • Single Leg Extension
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps 25
                                    • 20 lb x 25 reps (PR) 25
                                  • Weighted Crunch
                                    • 25 lb x 50 reps 50
                                    • 50 lb x 50 reps (PR) 50
                                    •                                                         
                                   helpYOUgetGAINStracked Workout for 173 ptsFeb 1, 2018
                                  • Light Walking (secondary e.g. commute, on the job, etc)
                                    • 01:00:00 12
                                  • Walked up the stairs (in lieu of the elevator)
                                    • 5 floors 10
                                  • Concentration Curls
                                    • 30 lb x 30 reps 11
                                    • 30 lb x 20 reps 10
                                    • 30 lb x 12 reps 9
                                    • 20 lb x 30 reps 11
                                    • 20 lb x 30 reps 11
                                    • 20 lb x 20 reps 10
                                    • 20 lb x 20 reps 10
                                    • 20 lb x 10 reps 8
                                    • 10 lb x 20 reps 9
                                  • Hand Gripper
                                    • 5 lb x 30 reps 9
                                    • 5 lb x 30 reps 9
                                  • Leg Extensions
                                    • 20 lb x 30 reps 11
                                    • 20 lb x 30 reps 11
                                    • 20 lb x 30 reps 11
                                    • 20 lb x 30 reps 11