2.14.2019

Thursday 2.14.19

Warm Up:
- Dynamic mobility for hips, hamstrings and lower back
- Single Leg Hip Thrusts:  0x 9, 8, 8
- Band Pull Aparts:  Blue Band x 5x20

Strength Training:
Front Squat (3x3):
- 45x8, 95x7, 135x6, 185x5, 225x3, 245x 3, 3, 3
- Vacuum Trunk Twists:  10x20

Sumo Deadlifts (3x4):
- 135x 6, 225x5, 315x4, 405x 3, 3, 3

Weighted Step Ups (3x10):
- 25x 10, 10, 20x 10 (each leg, weight held in opposite arm as the working leg, 24" box)

Standing Calf Raises:
- 5x 15, 15, 0x 15

2.13.2019

Wednesday 2.13.19

Warm Up:
- Close Grip Bench Press:  45x10, 95x9, 135x8, 185x7, 225x6
- Reverse Grip Bench Press:  45x5, 95x4, 135x3, 185x2, 225x1
- Straight Arm Pulldowns:  Blue CS Cords x 15, 13, 11, 9, 7
- Vacuum Trunk Twists:  5x20

Strength Training:
Close Grip Bench Press (5x6) with Band Pull Aparts:
- Bench:  230x 6, 6, 225x 6, 6, 6
- Pull Aparts:  Blue Band x 5x20

Reverse Grip Bench Press (4x8) with No Money's:
- Bench:  190x 8, 8, 185x 8, 8
- No Money's:  Red Band x 13, 13, 12, 12

Shoulder Circuit (3x10 each movement):
- Seated Rear Delt Raises:  25's x 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10
- Snatch Grip Barbell Front Raises:  46x 10, 10, 10

Skull Crushers (3x12 each):
- 96x 12, 95x 12, 12

Push Ups:
- One set til near failure:  20 reps

2.12.2019

Tuesday 2.12.19

Warm Up:
- Landmine Rows:  55x13, 80x12, 105x11, 130x10, 155x9
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  0x 5x20

Strength Training:
Landmine Rows (5x8) with Straight Arm Pulldowns:
- Landmine Rows:  180x 8, 175x 8, 8, 8, 8
- Pulldowns:  Blue CS Cords x 10, 10, 10, 10, 10

Pull Ups, Fat Man Pull Ups, and No Money's:
- Pull Ups:  0x 2, 1, 1, 1
- Fat Man Pull Ups:  0x 8, 9, 9, 9
- No Money's:  Red Band x 13, 13, 12, 12

Single Arm DB High Pulls and Ring Face Pulls:
- High Pulls:  50x 12, 45x 12, 12 (each arm)
- Face Pulls:  0x 12, 12, 12

Barbell Curls with Fat Gripz (3x12):
- 76x 12, 12, 12

2.11.2019

Monday 2.11.19

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine

Strength Training:
Back Squats (3x3) with Band Pull Aparts and Vacuum Trunk Twists:
- Squats:  45x9, 95x8, 135x7, 185x6, 225x5, 275x 4, 295x 3, 3, 3
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  0x 10x20

Deadlifts (3x3):
- 135x6, 225x5, 315x4, 405x 3, 3, 3

Bulgarian Split Squats with Single Leg Hip Thrusts (3x10 each):
- Split Squats:  30x 10, 10, 10 (each leg)
- Hip Thrusts:  0x 8, 8, 8 (each leg.  Add to warm up next week)

Donkey Calf Raises (3x15):
- 90x 15, 15, 15 (on the leg press machine)

2.10.2019

Sunday 2.10.19

Warm Up:
- None

Accessory Training:
Hammer Strength Shrugs (50 reps) with Vacuum Trunk Twists:
- Shrugs:  140x 10, 10, 10, 10, 10
- Vacuum Tunk Twists:  5x20

Smith Machine Overhead Shrugs (50 reps) with Band Pull Aparts:
- Shrugs:  140x 10, 10, 10, 10, 10
- Band Pull Aparts:  Blue Band x 5x20

Freemotion Machine Cable Rear Delt Flyes (50 reps):
- 15x 10, 10, 10, 10, 10

Freemotion Machine Cable Lateral Raises (50 reps):
- 15x 10, 10, 10, 10, 10 (each arm)

Single Arm Reverse Grip Cable Push Downs with Crossbody Hammer Curls:
- Push Downs:  50x 10, 10, 10 (each arm)
- Hammer Curls:  35x 10, 10, 10 (each arm)

DB Spider Curls with Incline Elbows Out DB Extensions:
- Curls:  30's x 10, 10, 10
- Extensions:  30's x 10, 10, 10

****Giant set the shrugs, twists, and pull apart next week and superset the delt work.

2.09.2019

Saturday 2.09.19

Warm Up:
- Dynamic mobility for shoulders
- Standing Press:  45x11, 70x10, 90x9, 110x8, 130x7
- Straight Arm Pulldowns:  Blue CS Cordsx 5x10
- Vacuum Trunk Twists:  5x20

Strength Training:
Standing Press (5x6) with Band Pull Aparts (100 reps):
- Press:  150x6, 145x 6, 6, 6, 6
- Band Pull Aparts:  Blue Band x 5x20

Dips (4x8) with No Money's (50 reps):
- Dips:  0x 8, 8, 8, 8
- No Money's:  Red Band x 13, 13, 12, 12

Shoulder Circuit (3x12 each movement):
- Rear Delt Barbell Rows:  100x 12, 12, 12
- DB Lateral Raises:  25's x 12, 12, 12
- Barbell Front Raises:  45x 12, 12, 12

Overhead EZ Bar Extensions (3x12):
- 90x 12, 12, 12

2.08.2019

Friday 2.08.19

Warm Up:
- Chest Supported DB Rows:  30x13, 35x12, 40x11, 45x10, 50x9
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  5x20

Strength Training:
Chest Supported DB Rows (5x8) with No Money's:
- Rows:  55x 9, 9, 9, 9, 9
- No Money's:  Red Band x 5x10

Chin Ups, Fat Man Chin Ups, and Straight Arm Pulldowns:
- Chin Ups: 0x 1, 1, 1, 1
- Fat Man Chin Ups:  0x 9, 9, 9, 9
- Pulldowns:  Blue CS Cords x 10, 10, 10, 10

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  45x 12, 12, 12
- Face Pulls:  0x 12, 12, 12

Lean Away DB Curls with Fat Gripz:
- 35x 12, 12, 12 (each arm)