Saturday 4.29.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 20x 4, 35x 3, 50x 2, 65x 1, 30x 5, 5, 5 (35 next week)

Wide Grip Lat Pulldowns (3x 9-10):
- 175x 10, 10, 10 (180 next week)

Dips (10 sets, increasing by 5 reps each week):
- 5x 12 and 5x 11 (115 reps, done in between the first 10 sets of back work)

Straight Arm Pull Downs (3x10):
- 50x 10, 10, 10 (55 next week)

DB Shrugs (3x 14-15):
- 125x 15, 15, 15

Incline Hammer Curls w/ Fat Gripz (50 reps):
- 35x 18, 17, 15 (40 next week)

Push Ups (10 sets, increasing by 5 reps each week):
- 5x 12, 5x 11 (115 reps, done in between sets of pull downs, shrugs, and curls)

Barbell Curls (50 reps):
- 50x 22, 18, 10 (55 next week)

Cable Lateral Raises (50 reps):
- 25x 16, 15, 10, 9

Cable Face Pulls (50 reps):
- 135x 16, 15, 14, 5

Reverse Grip Tricep Pushdowns (50 reps):
- 100x 25, 15, 10 (110 next week)

Friday 4.28.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 3, 3, 3

Toes to Bar:
- 5, 5, 5, 5, 5, 5, 5

Deadlifts (3x6):
- 290x 6, 6, 6 (300 next week)

Hanging Knee Raises (from dip support, 3x10):
- 10x 10, 10, 10

Front Rack Reverse Lunges (3x9):
- 115x 9, 8, 8

Evil Wheels:
- 115x 5, 5, 5

Standing Calf Raises:
- 45x 12, 12, 11 (2 second stretch, 2 second hold at the top)

Flutter Kicks (4-count):
- 12, 12, 11

Tabata Air Squats:
- Skipped due to time

Thursday 4.27.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press/ Supinated Grip Bench Press:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of bench)

Close Grip Bench Press (3x5):
- 260x 5, 5, 5 (265 next week)
- Band Pull Aparts:  10, 10, 10 (one set after each set of bench)

Overhead Press (5x10):
- 112.5x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of presses)

Arms and Shoulders Super Set (50 reps of each):
- Elbows Out DB Extensions:  50x 18, 14, 11, 7 (3-count negatives)
- Iso-Lateral DB Raises:  15x 13, 13, 12, 12

Band Reverse Grip Tricep Pushdowns (55 reps):
- Orange CS Bands x 26, 19, 10 (60 reps next week)

Wednesday 4.26.17

Warm Up:
- Dynamic mobility for shoulders and spine
- Band Shoulder Drills

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5):
- 245x 5, 5, 5 (250 next week)

Supinated Grip Barbell Rows (3x10):
- 185x 10, 10, 10 (190 next week)

Incline DB Curls w/ Fat Gripz (50 reps):
- 35x 15, 14, 13, 8

Barbell Shrugs (behind the back, 3x10):
- 365x 10, 10, 10

Band Face Pulls:
- Green Band x 20, 16, 15 (superset with shrugs, add a rep each week)

Barbell Curls (50 reps):
- 50x 35, 15 (55 next time)

Tuesday 4.25.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks
- Jump Rope

Strength Training:
Back Squats (3x3):
- 45x 10, 135x 8, 225x 6, 315x 4, 330x 3, 3, 3

Hanging Leg Raises:
- 6, 5, 5, 5, 5, 5, 5 (TTB on last set, all TTB next week)

Sumo Deadlifts (3x6):
- 285x 6, 6, 6 (295 next week)

Hanging Knee Raises (from dip support, 3x10):
- 5x 10, 10, 10

Barbell Step Ups (Barbell on Back, 20" box, 3x9):
- 75x 9, 9, 9

Serratus Crunches (3x10):
- 50x 10, 10, 10 (increase to 3 second holds)

Standing Calf Raises (3x10-15, 2 seconds on bottom and top):
- 45x 12, 11, 11

Flutter Kicks (4-count):
- 12, 11, 11

Tabata Squats:
- 6 rounds, 14 reps per round (84 reps)

Monday 4.24.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 55x 10, 60x 8, 65x 6, 70x 4, 4, 4
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 110x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10

Overhead EZ Bar Tricep Extensions (50 reps):
- 90x 14, 13, 12, 11

Shoulder Superset:
- DB Lateral Raises:  20x 15, 15, 15, 15, 15
- Overhead Snatch Grip Barbell Hold:  65x :45, :45, :45, :45, :45

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 45x 22, 16, 12 (50 next week)

Sunday 4.23.17

Rest day.

Saturday 4.22.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 30x 5, 5, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 175x 10, 10, 9

Dips (10 sets, increasing by 5 reps each week):
- 10x 11 (110 reps, done in between the first 10 sets of back work)

DB Shrugs (3x 14-15):
- 125x 15, 15, 14

Incline Hammer Curls w/ Fat Gripz (50 reps):
- 35x 15, 15, 14, 6

Iso-Lateral DB Raises (50 reps):
- 20x 15, 12, 10, 8, 5

Push Ups (10 sets, increasing by 5 reps each week):
- 10x 11 (110 reps, done in between sets of shrugs, curls, and lateral raises)

Barbell Curls (50 reps):
- Add in next week

Cable Face Pulls (50 reps):
- 135x 15, 14, 13, 8

Reverse Grip Tricep Pushdowns (50 reps):
- 90x 25, 16, 9 (100 next week)

Friday 4.21.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Deadlift (3x3):
- DL/ SDL Warm Ups: 45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2,
- Work Sets:  375x 3, 3, 3

Hanging Leg Raises (from pull up bar):
- 5, 5, 5, 5, 5, 5, 5 (between sets of DL's)

Sumo Deadlifts (3x6):
- 275x 6, 6, 6

DB Step Ups (3x9, 20" box):
- 30's x 9, 9, 9

Hanging Knee Raises (from dip support):
- 10, 10, 10, 10, 10, 10 (between sets of Sumo DL's and step ups)

Calves and Abs Superset (5x10):
- Standing Calf Raises:  45x 11, 11, 11, 10, 10 (2 seconds at bottom and top)
- Serratus Crunches:  45's x 11, 11, 11, 10, 10

Tabata Air Squats:
- 78 reps (6 rounds, 13 reps per round)

Banded Glute Bridges (55 reps):
- 0x 30, 15, 10, 5

Thursday 4.20.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5):
45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 255x 5, 5, 5 (260 next week)

Overhead Press (5x10):
- 107.5x 10, 10, 10, 10, 10

Landmine Rows (double reps of each press set):
- 25x20, 50x 18, 75x16, 100x14, 125x12, 150x10, 160x10, 170x10, 85x 20, 20, 20, 20, 20

Arms and Shoulders Giant Set (50 repsof each):
- Elbows Out DB Extensions:  50x 15, 14, 13, 8 (3-count negatives)
- DB Curls w/ Fat Gripz:  35x 15, 14, 13, 8
- Iso-Lateral DB Raises:  15x 10, 10, 10, 10, 10

Band Reverse Grip Tricep Pushdowns (55 reps):
- Orange CS Bands x 25, 18, 7, 5

Wednesday 4.19.17

Accidental rest day because I forgot to bring my workout clothes.

Tuesday 4.18.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Box Squats (just below parallel, 3x3):
- Warm Ups:  45x 10, 135x 8, 225x 6, 315x 4, 325x 3, 3, 3

Hanging Leg Raises:
- 6x 10 (between sets of squats)

Hamstrings and Quads Superset (3x6 of each):
- Good Mornings:  145x 6, 6, 6
- Reverse Lunges:  145x 6, 6, 6

Flutter Kicks:
- 3x 20 (2-count reps, done between sets of good mornings and lunges)

Standing Calf Raises:
- 200x 11, 11, 10, 10, 10 (2 second hold at bottom and top)

Decline KB Serratus Crunches: 
- 44's x 11, 11, 10, 10, 10 (2 count hold at the top, done between sets of calf raises)

Tabata Squats (6 rounds):
- 12, 12, 12, 12, 12, 12 (72 reps, try for 13's next time)

Banded Glute Bridges (55 reps):
- 30x 15, 10

Monday 4.17.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raise:  10x 10, 15x 9, 20x 8, 7, 7
- DB Cuban Press: 10x 10, 15x 9, 20x 8, 7, 7
- Eccentric Mechanical Advantage Lateral Raise:  10x 10, 15x 9, 20x 8, 7, 7

1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 50x 8, 55x 7, 60x 6, 65x 5, 5, 5 (70 next week)
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 105x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10

Decline KB Skull Crushers (3x 15, or 45 reps):
- 44x 15, 14, 12, 4

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 45x 21, 15, 9, 5

Sunday 4.16.17

Rest day.

Saturday 4.15.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 30x 5, 4, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 175x 10, 9, 9

Dips (10 sets, increasing by 5 reps each week):
- 5x 11 and 5x 10 (105 reps, done in between the first 10 sets of back work)

DB Shrugs (3x 14-15):
- 125x 15, 14, 14

Incline Hammer Curls w/ Fat Gripz (3x 14-15):
- 35x 15, 14, 14

Cable Face Pulls (50 reps):
- 135x 14, 13, 12, 11

Push Ups (10 sets, increasing by 5 reps each week):
- 5x 11 and 5x 10 (105 reps, done in between sets of shrugs, curls, and face pulls)

Tricep Finisher (50 reps):
- Reverse Grips Tricep Pushdowns:  80x 25, 15, 10 (90 next week)

Shoulder Finisher (50 reps):
- Iso-Lateral DB Raises:  15x 20, 10, 8, 7, 6

Friday 4.14.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Deadlift (3x3):
- DL/ SDL Warm Ups: 45x 10 (straight leg), 135x 4/4, 225x 3/3, 315x 2/2,
- Work Sets:  370x 3, 3, 3 (375 next week)

Hamstrings and Quads Superset (3x6):
- Sumo Deadlift:  270x 6, 6, 6 (275 next week)
- DB Step Ups (5 bumpers + 25 plate):  30's x 6, 6, 6

Calves and Abs Superset (5x10):
- Standing Calf Raises:  45x 11, 11, 10, 10, 10 (2 seconds at bottom and top)
- Serratus Crunches:  45's x 11, 11, 10, 10, 10

Tabata Air Squats:
- 68 reps (in 6 rounds)

Banded Glute Bridges (50 reps):
- 0x 24, 16, 10

Thursday 4.13.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Circuit:
- Front Plate Raises:  25x 12, 35x 11, 45x 10, 9, 9
- DB Lateral Raises:  10x 12, 15x 11, 20x 10, 9, 9
- DB Cuban Presses:  10x 12, 15x 11, 20x 10, 9, 9

Close Grip Bench Press (3x5):
45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 255x 5, 5, 4

Band Pull Aparts (100 reps):
- Blue Band x 10 sets of 10 (one set after each of the first ten sets in the workout)

Overhead Press (5x10):
- 102.5x 10, 10, 10, 10, 10

Elbows Out DB Extensions (50 reps in 3 sets):
- 45x 18, 17, 15 (3-count negatives, 50 next week)

Band Reverse Grip Tricep Pushdowns (50 reps):
- Orange CS Bands x 18, 17, 15 (add reps next week)

Wednesday 4.12.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row (3x 5/5):
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6, 245x 5/5, 5/5, 4/4

1-Arm Landmine Row (3x10):
- 100x 10, 10, 9

Incline DB Curls w/ Fatgripz (3x15):
- 35x 14, 13, 13

Barbell Shrugs (behind the back, 3x10):
- 365x 10, 10, 9

Band Face Pulls:
- Green Band x 20, 15, 15 (superset with shrugs, add a rep each week)

DB Wrist Curls:
- 35x 15, 15, 15

Tuesday 4.11.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Box Squats (just below parallel, 3x3):
- Warm Ups:  45x 10, 135x 8, 225x 6, 315x 4
- Work Sets:  320x 3, 3, 3

Hamstrings and Quads Superset (3x6 of each):
- Good Mornings:  140x 6, 6, 6
- Reverse Lunges:  140x 6, 6, 6

Calves and Abs Superset (5 sets):
- Standing Calf Raises:  45x 11, 10, 10, 10, 10 (2 second hold at bottom and top)
- Hanging Leg Raises/ Knee Raises:  6/6, 6/6, 6/6, 6/6, 6/6 (from dip support)

Banded Glute Bridges:
- 22, 16, 10, 2

Monday 4.10.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raise:  10x 10, 15x 9, 20x 7, 7, 7
- DB Cuban Press: 10x 10, 15x 9, 20x 7, 7, 7
- Eccentric Mechanical Advantage Lateral Raise:  10x 10, 15x 9, 20x 7, 7, 7

1-Arm Standing DB Press w/ Band Pull Aparts (3x5):
- 50x 8, 55x 7, 60x 6, 65x 5, 5, 4
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 100x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10

Decline KB Skull Crushers (3x 15, or 45 reps):
- 44x 15, 13, 11, 6

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 45x 20, 14, 8, 8

Sunday 4.09.17

Rest day.

Saturday 4.08.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x 4-5):
- 0x 5, 15x 4, 30x 3, 45x 2, 60x 1, 30x 4, 4, 4

Wide Grip Lat Pulldowns (3x 9-10):
- 175x 9, 9, 9

Dips (10 sets, increasing by a rep each week):
- 10 sets of 10 (100 reps, done in between the first 10 sets of back work)

DB Shrugs (3x 14-15):
- 125x 14, 14, 14

Incline Hammer Curls w/ Fat Gripz (3x 14-15):
- 35x 14, 14, 14

Push Ups (7 sets, increasing by 1 rep each week):
- 7 sets of 12 (84 reps, done in between sets of shrugs and curls)

Cable Face Pulls (50 reps):
- 135x 14, 13, 12, 11

Friday 4.07.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Deadlift (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 365x 3, 3, 3 (370 next week)
- Hip Circle walks after each warm up set

Hamstrings and Quads Superset (3x6):
- Sumo Deadlift:  265x 6, 6, 6 (270 next week)
- DB Step Ups (5 bumpers):  25's x 6, 6, 6 (stay at 25's, add a 25# plate to the stack)

Calves and Abs Superset (5x10):
- Standing Calf Raises:  45x 10, 10, 10, 10, 10 (2 seconds at bottom and top)
- Serratus Crunches:  45's x 10, 10, 10, 10, 10

Banded Glute Bridges (50 reps):
- 0x 21, 15, 9, 5

Thursday 4.06.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Circuit:
- Front Plate Raises:  25x 12, 35x 11, 45x 9, 9, 9
- DB Lateral Raises:  10x 12, 15x 11, 20x 9, 9, 9
- DB Cuban Presses:  10x 12, 15x 11, 20x 9, 9, 9

Close Grip Bench Press (3x5):
45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 255x 5, 4, 4

Band Pull Aparts (100 reps):
- Blue Band x 10 sets of 10 (one set after each of the first ten sets in the workout)

Overhead Press (5x10):
- 97.5x 10, 10, 10, 10, 10

Elbows Out DB Extensions (50 reps in 3 sets):
- 45x 16, 14, 12, 8 (3-count negatives)

Band Reverse Grip Tricep Pushdowns (50 reps):
- Orange CS Bands x 15, 13, 11, 9, 2

Wednesday 4.05.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row (3x 5/5):
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6, 245x 5/5, 4/4, 4/4

1-Arm Landmine Row (3x10):
- 100x 10, 9, 9

Incline DB Curls w/ Fatgripz (3x15):
- 35x 13, 12, 12

Barbell Shrugs (behind the back, 3x10):
- 365x 10, 9, 9

Cable Face Pulls (50 reps):
- 135x 13, 12, 11, 10, 4

Tuesday 4.04.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Box Squats (just below parallel, 3x3):
- Warm Ups:  45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4
- Work Sets:  315x 3, 2, 2
- Hip Circle walks after each set

Hamstrings and Quads Superset (3x6 of each):
- Good Mornings:  135x 6, 6, 6
- Reverse Lunges:  135x 6, 6, 6

Calves and Abs Superset (3x12):
- Standing Calf Raise Machine:  210x 12, 12, 12
- Hanging Leg Raises:  12, 12, 12

Monday 4.03.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raise:  10x 10, 15x 9, 20x 7, 7, 6
- DB Cuban Press: 10x 10, 15x 9, 20x 7, 7, 6
- Eccentric Mechanical Advantage Lateral Raise:  10x 10, 15x 9, 20x 7, 7, 6

1-Arm Standing Shoulder Press w/ Band Pull Aparts (3x5):
- 50x 8, 55x 7, 60x 6, 65x 5, 4, 4
- Band Pull Aparts:  Blue Band x 10, 10, 10, 10, 10, 10

Standing Barbell Shoulder Press w/ Band Pull Aparts (5x 10):
- 95x 10, 10, 10, 10, 10
- Band Pull Aparts:  10, 10, 10, 10, 10

Decline KB Skull Crushers (3x 15, or 45 reps):
- 44x 15, 12, 11, 7

1-Arm Reverse Grip Cable Push Downs (50 reps in 3 sets):
- 42.5x 23, 17, 10 (45 next week)

Sunday 4.02.17

Rest day.

Saturday 4.01.17

Warm Up:
- Dynamic stretching for shoulders

Strength Training:
Traps and Biceps Superset with Push Ups:
- DB Shrugs:  115x20, 120x19, 125x17, 130x15, 135x13, 140x11, 145x9, 150x7
- Incline DB Curls:  20x20, 25x19, 30x17, 35x15, 40x13, 45x11, 50x9, 55x7 (last two sets were broken)
- Push Ups:  sets of 11 after each superset (88 total)

Traps, Lats, and Biceps Superset Set (50 reps) with Push Ups:
- Rope Face Pulls:  135x 10, 10, 10, 10, 10
- Rope Curls:  120x 10, 10, 10, 10, 10
- Push Ups:  sets of 11 after each superset (55 total)

Lats Superset (50 reps) with Push Ups:
- Straight Arm Pulldowns:  105x 10, 10, 10, 9, 8, 3
- Wide Grip Lat Pulldowns:  160x 10, 10, 10, 9, 8, 3
- Push Ups:  sets of 11 after each superset, plus one extra set to make 20 sets (77 total, 220 for the whole workout).