Sunday 12.30.18

Warm Up:
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists:  5x20
- 1-Arm DB Press:  30x5, 40x4, 50x3, 60x2, 70x1

Volume/ Deload Training:
Arnold Presse and DB Lateral Raise Superset (100 reps each):
- Arnold Press:  50's x 5x10, 45's x 3x10, 40's x 2x10
- Lateral Raise:  25's x 5x10, 22.5's x 3x10, 20's x 2x10

Overhead DB Extensions (100 reps):
- 30's x 16, 15, 14, 13, 12, the  25's x 11, 10, 9

Freemotion 1-Arm Reverse Grip Pushdowns (100 reps):
- 20x 16, 15, 14, 13, 12, 11, 10, 9

Saturday 12.29.18

Warm Up:
- None

Volume/ Deload Training:
Single Leg Standing Leg Curls (100 reps):
- EMOM for 10:00:  10 each leg (4 sets at 50, 3 sets at 45, and 3 sets at 40)

Single Leg Leg Extension (100 reps):
- EMOM for 10:00:  10 each leg (50, 60, 70, then 7 sets at 80)

KB Swings and Air Squats (100 reps each):
- EMOM for 10:00:  20 KB Swings on the even minutes (80 lbs) and 20 Air Squats on the odd minutes

Calves, Upper Back, and Abs Triset (100 reps each):
- Every 2:00 for 10:00:
     - 20 Donkey Calf Raises (100, 80, 60, 40, and 20 lbs)
     - 20 Band Pull Aparts with the Red Band
     - 20 Vacuum Trunk Twists

Glute Finisher:
- 10:00 Stairclimber with Hip Circle on level 2

Friday 12.28.18

Warm Up:
- Ring Rows:  10x5, 15x4, 25x3, 35x2, 45x1
- Low Band Pulls:  Blue Band x 5x10

Volume/ Deload Training:
Ring Rows and Band Pull Aparts (100 reps):
- Rows (rings at hip height):  30" x 4x10, 24" x 3x10, 20" x 3x10
- Pull Aparts:  Blue Band x 10x10 (5x10 to chest, 5x10 to forehead)

Lean-Away DB Curls with Fat Gripz (100 reps):
- 25x 20, 18, 16, 14, 12, 10, 10 (left then right for each set)

Reverse Curls and Vacuum Trunk Twists (100 reps):
- Reverse Curls:  50x 5x20
- Trunk Twists:  5x20

Thursday 12.27.18

Warm Up:
- Dynamic mobility for shoulders
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20
- Dips:  0x5, 10x4, 20x3, 30x2, 40x1

Volume/ Back-Off Training:
Dips and DB Lateral Raises (100 reps):
- Dips:  5x 1x10, 0x 9x10
- Lateral Raises:  30's x 1x10, 25's x 9x10

Triceps and Abs (100 reps):
- Skull Crushers:  71x 5x20
- Vacuum Trunk Twists:  5x20

Triceps Finisher:
- Reverse Grip Pushdowns:  Blue CS Cord x 16, 15, 14, 13, 12, 11, 10, 9 (left arm, then right)

Wednesday 12.26.18

Warm Up:
- Dyamic Mobility for hips, hamstring, and spine
- Reverse Lunges:  45x5, 95x4, 135x3, 185x2, 225x1
- DB Romanian Deadlifts Shrugs:  70's x 5, 4, 3, 2, 1
- Band Pull Aparts:  Red Band x 5x20

Volume/ Back Off Training:
Lower Body Superset (100 reps):
- Reverse Lunges:  135x 5x10, 115x 3x10, 95x 2x10 (each Leg)
- DB Romanian Deadlifts Shrugs:  70's x 10x10

Calves and Abs Superset (100 reps):
- Standing Calf Raises: 0x 5x20
- Vacuum Trunk Twists:  5x20

Tuesday 12.25.18

Rest day.

Monday 12.24.18

Rest day.

Sunday 12.23.18

Warm Up:
- None

Accessory Day:
Shoulder Circuit (100 reps):
- Front Plate Raises:  45x 10x10
- DB Lateral Raise:  10x10, 15x10, 20x10, 25x10, 30x10, 25x10, 20x 4x10
- Band Pull Aparts:  Blue Band x 10x10

Push Pull Circuit (100 reps):
- TRX Strap Face Pulls:  15, 15, 14, 13, 12, 11, 10, 10
- Push Ups:  15, 15, 14, 13, 12, 11, 10, 10

Cardio Finisher:
Stair Climber:
- 50 floors in about 15:30

Saturday 12.22.18

Warm Up:
- Nothing really

Strength Training:
Supinated Chest Supported Rows with No Money's and Band Pull Aparts:
- Rows:  35x10, 55x10, 80x10, 100x10, 125x10, 145x 4x10, 140x 1x10
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Lat Pulldowns with Band Face Pulls:
- Pulldowns:  180x 1x10, 175x 3x10
- Face Pulls:  Green Band x 4x10

Hammer Strength Shrugs and Snatch Grip Front Raises (overhead):
- Shrugs:  185x 1x12, 180x 2x12
- Front Raises:  50x 1x12, 45x 2x12

Alternating Crossbody Hammer Curls:
- 45's x 1x12, 40's x 2x12

Lean away DB Curls:
- 35'2 x 1x12, 30's x 2x12

Friday 12.21.18

Warm Up:
- Dynamic Shoulder mobility
- Band Dislocates

Strength Training:
Seated Military Press with No Money's and Band Pull Apart:
- Press:  45x13, 55x12, 70x11, 95x10, 110x9, 125x 5x8
- No Money's:  Red Band x 13, 12, 11, 10, 9
- Pull Aparts:  Red Band x 5x20

Arnold Presses, DB Lateral Raises and Ring Face Pulls:
- Arnold Press:  50x 4x10
- Lateral Raises:  25x 4x10
- Face Pulls:  4x10

Overhead Tricep Extensions and DB Elbows Out Extensions:
- Overhead:  70x 3x12
- Elbows Out:  35's x 3x12

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x15

Thursday 12.20.18

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

Strength Training:
Deadlifts with Band Pull Aparts and Vacuum Trunk Twists:
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x 4, 4, 4, 4
- Band Pull Aparts:  Red Band 5x20
- Trunk Twists: 5x20

Weighted Step Ups and Deficit Romanian Deadlifts:
- Step Ups:  25's x 8, 20's 3x8
- Romanian DL's:  225x 4x8

Standing Calf Raises and Serratus Crunches:
- Calf Raises:  0x 4x20
- Crunches:  35's x 4x15

Wednesday 12.19.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows, Band Dislocates, and No Money's:
- Rows:  60x13, 85x12, 110x11, 135x10, 160x9, 185x 8, 8, 8, 8, 8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Band Pull Downs and Band Pull Aparts:
- Pull Downs:  Black and Red Band x 4x12 (more band tension next time)
- Pull Aparts:  Red Band x 4x12

Behind the Back barbell Shrugs and Ring Face Pulls:
- Shrugs:  330x 12, 325x 2x12
- Face Pulls:  3x12

DB Curls with Fat gripz:
- 40x 12, 35x 2x12

Reverse Curls:
- 70x 3x12

Tuesday 12.18.18

Warm Up:

- Dynamic mobility for shoulders

- Band dislocates

Strength Training:

Reverse Grip Bench Press, Close Grip Bench Press, No Money's and Band Pull Aparts:

- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 225x5, 215x5, 205x 3x5 (210 next week)

- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 225x5, 215x5, 205x 3x5 (210 next week)

- No Money's:  Red Band x 18, 16, 14, 12

- Band Pull Aparts:  Red Band x 5x20

Weighted Dips and Ring Face Pulls:

- Dips:  35x 10, 8, 6, 5 (finished eah set of 10 unweighted)

- Face Pulls:  4x10

DB Lateral Raises:

- 300's x 4x12

Skull Crushers and Elbows Out DB Extensions:

- Skull Crushers:  90x 4x12

- Elbows Out Extensions:  35's x 3x12

Reverse Grip Pushdowns:

- Blue CS Cords x 3x15

Monday 12.17.18

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

Strength Training:
Back Squats (4x4) with Band Pull Aparts (100 reps):
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x 4, 4, 4, 4
- Band Pull Aparts:  Blue Band x 10x10 (after each set of squats)

Reverse Barbell Lunges and Standing Single Leg Curls (4x8):
- Lunges:  135x 4x8 each leg
- Leg Curls:  65x 1x8, 60x 3x8 each leg

Standing Calf Raises (4x12):
- 240x 12, 225x12, 210x 12, 195x12 (all sets at 220 next week)

Hanging Leg Raises from elbow support (4x16):
- 0x 4x16 (switched to knee raises when I hit failure)

Sunday 12.16.18

Warm Up:
- None

Recovery Workout:
Fat Man Pull Ups, Band Work, and Push Ups:
- Fat Man Pull Ups:  10x10 (half fronted grip, half supinated grip)
- Band Work:  5x20 band pull apart and 5x10 no money's
- Push Ups:  10x10

DB Lateral Raises, Snatch Grip Front Raises, and Band Upright Rows:
- Lateral Raises:  25's x 10x10
- Front Raises:  45 x 5x10
- Upright Rows:  Green Band x 5x10

Saturday 12.15.18

Warm Up:
- Nothing really

Strength Training:
Supinated Chest Supported Rows with No Money's and Band Pull Aparts:
- Rows:  25x10, 45x10, 70x10, 90x10, 115x10, 135x 5x10
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x10

Lat Pulldowns with Band Face Pulls:
- Pulldowns:  175x 5x10
- Face Pulls:  Green Band x 5x10

Hamer Strength Shrugs and Front Plate Raises (overhead):
- Shrugs:  180x 5x10
- Front Raises:  45x 5x10

Alternating Crossbody Hammer Curls:
- 40's x 5x10

Freemotion Cable Curls with a stretch:
- 35x10, 30x 10, 25x 3x10

Friday 12.14.18

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Band Pull Aparts:  Red Band x 5x20

Strength Training:
Goblet Squats (100 reps) and KB Swings (200 reps):
- Goblet Squats:  70x 10x10
- KB Swings:  70x 10x20

Standing Calf Raises and Serratus Crunches (100 reps):
- Calf Raises:  0x 5x20
- Serratus Crunches:  70x 5x20 (two 35 db's)

Finisher:
- 10:00 on the eliptical

Thursday 12.13.18

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Dips (100 reps):
- 0x 10x10
- Band Pull Aparts:  Red Band x 5x20
- Band Face Pulls:  Green Band x 5x10

Skull Crushers (100 reps):
- 70x 5x20

Reverse Grip Tricep Pushdowns:
- Blue CS Cords x 5x20 (switched yellow cords when I hit failure)

Wednesday 12.12.18

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

Strength Training (volume to ramp back up to training after vacation):
DB Romanian Deadlift Shrugs and Walking Lunges (100 reps each):
- DBRDLS's:  65's x 10x10
- Lunges:  0x 10x10 each leg

Standing Calf Raises and Band Pull Parts (100 reps each):
- Calf Raises:  260x 5x10, 255x10, 250x10, 245x10, 240x10, 235x10
- Band Pull Aparts:  Blue Band x 10x10

GHD Sit Ups and 45-Degree Hip Extensions (50 reps each):
- GHD Sit Ups:  0x 5x10
- Hip Extensions:  45x 5x10

Hanging Leg Raises and Reverse Hypers (50 reps each):
- Leg Raises:  0x 5x10 (turned into knee raises)
- Reverse Hypers:  50x 5x10

Finisher:
- 10:00 on the spin bike

Tuesday 12.11.18

Rest day.

Monday 12.10.18

Rest day.

Sunday 12.09.18

Rest day.

Saturday 12.08.18

Vacation workout in the Air B&B...

Upper Body Recovery Workout:
Narrow Push Ups:
- 0x 10x10

Band Pull Aparts:
- Red Band x 5x20 (superset with first 5 sets of push ups)

Band Curls:
- Green Band x 5x10 (superset with the last 5 sets of push ups)

Friday 12.07.18

Vacation workout at the hotel gym...

Warm Up:
- Band Pull Aparts:  Red Band x 5x20
- Leg Swings
- Goblet Squats:  50x 10
- 1-Leg DB Deadlifts:  50x 10 each leg

Strength Training:
Goblet Squats (10x10):
- 55x10, 60x10, 65x10, 70x10, 75x10, 80x10, 85x10, 90x10, 95x10, 100x10

DB Romanian DL Shrugs (5x10):
- 55's x 10, 60's x 10, 65's x 10, 70's x 10, 75's x 10 (Superset with first 5 sets of squats)

Vacuum Trunk Twists (5x20):
- 0x 5x20 (superset with first 5 sets of squats)

Swiss Ball Hamstring Roll-Ins and Swiss Ball Serratus Crunches (3x10):
- Roll-Ins:  0x 3x10
- Crunches:  20's x 10, 30's, 10, 30's x 10

Thursday 12.06.18

Vacation workout at the hotel gym...

Warm Up:
- None

Strength Training:
Shoulder Circuit (50 reps each movement):
- DB Cuban Press:  5x10, 10x10, 15x10, 10, 10
- Front DB Raises: 5x10, 10x10, 15x10, 10, 10
- Lateral DB Raise: 5x10, 10x10, 15x10, 10, 10
- Rear DB Raises: 5x10, 10x10, 15x10, 10, 10

1- Arm DB High Pull and 1-Arm DB Press (50 reps of both):
- DB High Pulls:  40x 5x10
- DB Presses: 40x 5x10

Ring Face Pulls and Narrow Push Ups (50 reps each):
- Face Pulls:  0x 5x10
- Push Ups:  0x 5x10

1-Arm Overhead DB Extensions and 1-Arm DB Curls (50 reps each arm):
- OH Extensions:  40x 5x10
- Curls:  40x 5x10

Wednesday 12.05.18

Rest day in Hawaii.

Tuesday 12.04.18

Rest day traveling to Hawaii.

Monday 12.03.18

Took a rest day getting ready to leave for Hawaii.

Sunday 12.02.18

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

Strength Training:
Barbell Circuit (3x5):
- Front Squat:  45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5
- Reverse Lunges: 45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5
- Good Mornings: 45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5
- Back Squats: 45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5

Standing Leg Curls and Walking Lunges:
- Leg Curls:  45x 5x10
- Lunges:  35 x 5x10 each leg

Donkey Calf Raises:
- 90x 3x 1:00 with 1:00 rest

Finisher:
- 5:00 on the stair climber wearing the hip circle

Saturday 12.01.18

Warm Up:
- No specific warm up

Strength Training:
Seated Machine Rows (supinated grip, 5x8), No Money's, and Band Pull Apart:
- Rows:  55x13, 95x12, 145x11, 185x10, 235x9, 275x5, 200x 11, 8, 8, 8
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x 20

Lat Pull Downs (4x10) and Banded Face Pulls (50 reps):
- Pull Downs:  180x 1x10, 175x 3x10
- Face Pulls:  Green Band x 13, 13, 12, 12

Hammer Strength Shrugs and Wide Grip Barbell Front Raises (3x12):
- Shrugs:  185x 3x12
- Front Raises:  45x 3x12

Alternating Crossbody Hammer Curls (3x12):
- 40's x 3x12

Standing Barbell Curls:
- 100x 3x6

Friday 11.30.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with No Money's (50 reps) and Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 5x8
- No Money's: Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Seated Military Press (4x10) with Ring Face Pulls (50 reps):
- Press:  120x 4x10
- Face Pulls:  0 x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (35's x 10, 10, 10, then 15's to finish each set)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 35's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.29.18

Warm Up:
- Dynamic mobility for hips, hamstrings, lats, and shoulders

Strength Training:
Trap Bar Deadlifts (5x5), Barbell Serratus Crunches (5x10), and Lying Leg/ Hip Raises (5x10):
- Deadlifts:  150x 9, 240x 7, 330x 5, 420x 3, 510x 1, 400x 5x5
- Crunches:  95x 5x10
- Leg Lifts:  0x 5x10

Single Leg DB Deadlifts (4x10), Goblet Squats (4x10), and Band Pull Aparts (4x25):
- Deadlifts:  55x 4x10,
- Goblet Squats:  65x 4x10
- Band Pull Aparts:  Red Band x 4x25

Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest

Wednesday 11.28.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and No-Money's (50 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 5x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

Pull Ups (4 sets) with  Band Pull Aparts (100 reps):
- Pull Ups:  6, 5, 5, 5
- Pull Aparts:  Red Band x 4x25

Behind the Back Barbell Shrugs (3x12) and Ring Face Pulls (3x12):
- Shrugs:  325x 3x12
- Face Pulls:  0 x 13x12

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (with Fat Gripz)

Reverse EZ Bar Curls:
- 45x 3x 1:00

Tuesday 11.27.18

Warm Up:
- Crossover Symmetry Activation (skipped due to crowded gym)

Strength Training:
Close Grip Bench Press (5x8), Band Dislocates (50 reps), and No Money's (50 reps):
- Bench:  50x12, 100x11, 140x10, 190x9, 2230x 1x8, 225x 4x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Seated Military Presses (4x10) and Band Pull Aparts (100 reps):
- Presses:  120x 3x10, 115x 1x10
- BPA's:  Red Band x 4x25

Lateral Raises:
- 3x 1:00 with 1:00 rest (10, 10, 10 with the 35's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 30's x 3x10

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 11.26.18

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

Strength Training:
Front Squats, Back Squats, and Hanging Leg Raises:
- Front/ Back Squat Warm Ups:  95x 4/4, 135x 3/3, 185x 2/2, 225x 1/1 (slow reps, paused)
- Back Squat Work Sets:  275x 5, 5, 5
- Front Squat Work Sets:  205x 5, 5, 5
- Hanging Leg Raises:  10x5

Barbell Reverse Lunges, DB Romanian Deadlift Shrugs, and Band Pull Aparts:
- Lunges:  135x10, 115x10, 95x 3x10 (all sets at 110 next week)
- DBRDLS:  80x 4x10, 75x 1x10
- Band Pull Aparts:  Red band x 5x20

Donkey Calf Raises:
- 90x 3x 1:00 with 1:00 rest

Sunday 11.25.18

Warm Up:
- Band Shoulder Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Strength Training:
Single Arm DB High Pulls, Single Arm DB Press, and Band Pull Aparts:
- DB High Pulls:  30x10, 40x10, 50x 2x10, 45x 1x10
- DB Press:  30x10, 40x10, 50x 2x10, 45x 1x10
- Band Pull Aparts:  Red Band x 5x20

Rear Delt Raises and Lateral Raises (50 reps each):
- Rear Raises: 25x 2x10, 20x 3x10
- Lateral Raises:  25x 2x10, 20x 3x10

Spider Curls and Overhead DB Tricep Extensions (50 reps):
- Spider Curls:  30's x 2x10, 27.5's x 3x10 (with Fat Gripz)
- Extensions:  35's x 2x10, 32.5's x 3x10

Cable Face Pulls and Push Ups (100 reps each):
- Face Pulls:  125x 1x10, 120x 9x10
- Push Ups:  10x10

Saturday 11.24.18

Warm Up:
- No specific warm up

Strength Training:
Seated Machine Rows (supinated grip, 5x8), Band Dislocates, and No Money's (50 reps each):
- Rows:  50x13, 90x12, 140x11, 180x10, 230x9, 270x 5x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Lat Pull Downs (4x10) and Banded Face Pulls (50 reps):
- Pull Downss:  175x 4x10
- Face Pulls:  Green Band x 13, 13, 12, 12

Hammer Strength Shrugs (3x12) and Band Pull Aparts (100 reps):
- DB Shrugs:  140x 3x12
- Pull Aparts:  Red Band x 34, 33, 33

Wide Grip Barbell Front Raises:
- 45x 3x1:00

Seated DB Hammer Curls with Fat Gripz:
- 22.5's x 3x 1:00

Standing Barbell Curls:
- 55x 2x1:00, 50x 1x1:00

Friday 11.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Dislocates (50 reps) and "No Money" External Rotations (50 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 4x8, 25x 1x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

Seated Military Press (4x10) with Band Pull Aparts (100 reps):
- Press:  120x 2x10, 115x 2x10
- Pull Aparts:  Red Band x 4x25

Bradford Presses:
- 45x 1:00 with 1:00 rest

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 35's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.22.18

Warm Up:
- Dynamic mobility for hips and hamstrings

Strength Training:
Trap Bar Deadlifts (10x10) and Barbell Serratus Crunches (10x10):
- Deadlifts:  60x10, 110x10, 160x10, 210x10, 260x10, 310x10, 360x10, 410x5, 360x10, 310x10
- Crunches:  45x10, 55x10, 65x10, 75x10, 85x10, 95x10, 105x10, 115x10, 10, 10

Single Leg DB Deadlifts (5x10), Goblet Squats (5x10), and Band Pull Aparts (5x20):
- Deadlifts:  55x 4x10, 50x 1x10
- Goblet Squats:  65x 4x10, 60x 1x10
- Band Pull Aparts:  Red Band x 5x20

Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest

Wednesday 11.21.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and No-Money's (50 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 4x8, 175x8
- Dislocates:  Red Band x 5x10
- No Money's: Red Band x 5x10

Pull Ups (4 sets) with Band Face Pulls (50 reps) and Band Pull Aparts (100 reps each):
- Pull Ups:  5, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  325x 12, 12, 11
- High Pulls:  Green Band x 17, 17, 16

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (first two sets with Fat Gripz)

Reverse EZ Bar Curls:
- 45x 2x 1:00, 40x 1x1:00

Tuesday 11.20.18

Warm Up:
- Crossover Symmetry Activation (skipped due to crowded gym)

Strength Training:
Close Grip Bench Press (5x8), No Money's (50 reps), and Band Pull Aparts (100 reps):
- Bench:  50x12, 100x11, 140x10, 190x9, 2230x 1x8, 225x 4x8
- No Money's:  Red Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 5x20

Shoulder Presses (4x10) and Band Face Pulls (50 reps):
- Presses:  120x 1x10, 115x 3x10
- Face Pulls:  13, 13, 12, 12

Lateral Raises:
- 3x 1:00 with 1:00 rest (15, 15, 15 with the 30's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 30's x 2x10, 25's x 1x10

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00 (did these with cables for 3x12 instead because some dude was talking too mcc to me and timing the set didn't work).

Monday 11.19.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  15x 3x10, 10x 2x10
- Hip Extensions:  15x 3x10, 10x 2x10
- BPA's:  5x20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  45x 3x10, 40x 2x10
- Lunges:  30x 5x10 each leg
- No Money's:  Red Band x 5x10

Front Squats, Back Squats, and Hamstring Roll-Ins:
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1 (3-second negative and a pause)
- Back Squats:  45x5, 95x4, 135x3. 185x2, 225x1 (3-second negative and a pause)
- Hamstring Roll-Ins:  6, 5, 5, 5, 5

Front Squats (3x6):
- 190x 3x6

Back Squats (3x6):
- 230x 3x6

Hip Circle Glute Circuit:
- Side Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction to Glute Bridge:  3x10

Donkey Calf Raises:
- 80x 1:00 with 1:00 rest (85 next week)

Sunday 11.18.18

Warm Up:
- Band Shoulder Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Strength Training:
Single Arm DB High Pulls, Single Arm DB Press, and No Money's (50 reps each):
- DB High Pulls:  30x10, 40x10, 50x 10, 45x 2x10
- DB Press:  30x10, 40x10, 50x 10, 45x 2x10

Rear Delt Raises and Lateral Raises (50 reps each):
- Rear Raises: 25x 10, 20x 4x10
- Lateral Raises:  25x10, 20x 4x10

Spider Curls and Overhead DB Tricep Extensions (50 reps):
- Spider Curls:  30's x 10, 25's x 4x10 (with Fat Gripz)
- Extensions:  35's x 10, 32.5's x 4x10

Cable Face Pulls and Push Ups (100 reps each):
- Face Pulls:  120x 10x10
- Push Ups:  10x10

Saturday 11.17.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and No Money's (50 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 3x8, 140x 2x8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Pull Ups, Banded Face Pulls (50 reps), and Band Pull Aparts (100 reps):
- Pull Ups:  6, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

DB Shrugs, Smith Machine Overhead Shrugs, and Overhead Front Raises (3x12 each):
- DB Shrugs:  140x 3x12
- OH Shrugs:  185x 3x12
- Front Raises:  45x 3x12

Incline DB Hammer Curls with Fat Gripz:
- 22.5's x 3x 1:00

Standing Barbell Curls with Fat Gripz:
- 55x 1:00, 50x 2x1:00

Friday 11.16.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), "No Money" External Rotations (50 reps) and  Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 3x8, 25x 2x8
- No Money's:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Overhead Press (4x10) with Band Face Pulls (50 reps):
- Press:  115x 10, 10, 10, 10
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 15, 15, 14, then 15's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.15.18

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

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- KTE's:  6, 5, 5, 5, 5
- 1-Leg DB RDL's:  55x 3x10, 50x 2x10
- BPA's: Red Band x 5x20

DB Romanian Deadlift Shrugs, Bulgarian Split Squats, and "No Money" External Rotations:
- DBRDLS:  80's x 3x10, 75's x 2x10
- Split Squats:  25x 1x10, 25x 4x10
- No Money's:  Red Band x 5x10

Trap Bar Deadlifts and Goblet Squats:
- Deadlifts:  160x8, 250x7, 340x 1x6, 335x 2x6
- Goblet Squats:  65x, 8, 75x7, 85x 1x6, 80x 2x6

Hip Circle Glute Circuit:
- Lateral Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction with Glute Bridges:  3x10

Standing Calf Raises:
- 0x 3x 1:05 with 0:55 rest

Wednesday 11.14.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and Pull Aparts (100 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 8, 8, 8, 7, 7
- Dislocates:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Pull Ups (4 sets) with "No Money" External Rotations and Band Face Pulls (50 reps each):
- Pull Ups:  5, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- No Money's:  Red Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  325x 12, 11, 11
- High Pulls:  Green Band x 17, 17, 16

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (first set with Fat Gripz)

Reverse EZ Bar Curls:
- 45x 1 set, 40x 2x 1:00 sets with 1:00 rest

Tuesday 11.13.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8), No Money's (50 reps), and Band Pull Aparts (100 reps):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 8, 8, 8
- No Money's:  Red Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 5x20

Shoulder Presses (4x10) and Band Face Pulls (50 reps):
- Presses:  115x 10, 10, 10, 10
- Face Pulls:  13, 13, 12, 12

Lateral Raises:
- 3x 1:00 with 1:00 rest (15, 15, 14 with the 30's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 30's x 1x10, 25's x 2x10

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 11.12.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  15x 2x10, 10x 3x10
- Hip Extensions:  15x 2x10, 10x 3x10
- BPA's:  5x20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  45x 2x10, 40x 3x10
- Lunges:  25x 5x10 each leg
- No Money's:  Red Band x 5x10

Front Squats, Back Squats, and KB Swings:
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1 (3-second negative and a pause)
- Back Squats:  45x5, 95x4, 135x3. 185x2, 225x1 (3-second negative and a pause)
- KB Swings:  97x 5x10

Front Squats (3x6):
- 190x 2x6, 185x6

Back Squats (3x6):
- 230x 26, 225x 6

Hip Circle Glute Circuit:
- Side Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction to Glute Bridge:  3x10

Donkey Calf Raises:
- 80x 1:00 with 1:00 rest

Sunday 11.11.18

Warm Up:
- Band Shoulder Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Strength Training:
Single Arm DB High Pulls and Single Arm DB Press (50 reps each):
- DB High Pulls:  35x10, 40x10, 45x 3x10 (do one set at 50 next week)
- DB Press:  35x10, 40x10, 45x 3x10 (do one set at 50 next week)

Rear Delt Raises and Lateral Raises (50 reps each):
- Rear Raises: 20x 5x10 (one set at 25 next week)
- Lateral Raises:  20x 5x10 (one set at 25 next week)

Spider Curls and Overhead DB Tricep Extensions (50 reps):
- Spider Curls:  25's x 5x10 (do one set with the 30's next week)
- Extensions:  30's x 5x10 (do one set with the 35's next week)

Chin Ups (50 reps) and Push Ups (100 reps):
- Biggest set:  7 and 14
- Smallest set:  2 and 4
Time:  about 19:00

Saturday 11.10.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and No Money's (50 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 8, 8, 7, 7, 7
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Pull Ups, Banded Face Pulls (50 reps), and Band Pull Aparts (100 reps):
- Pull Ups:  5, 5, 5, 5
- Face Pulls:  Green Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 4x25

Behind the Back Barbell Shrugs (3x12) with Band High Pulls (50 reps):
- Shrugs:  325x 11, 11, 11
- High Pulls:  Green Band x 17, 17, 16

Incline DB Hammer Curls:
- 27.5's x 1:00, 25's x 2x1:00

Standing Barbell Curls:
- 55x 1:00, 50x 2x1:00

Friday 11.09.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), "No Money" External Rotations (50 reps) and  Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 8, 8, 7, 7, 7
- No Money's:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Overhead Press (4x10) with Band Face Pulls (50 reps):
- Press:  115x 10, 10, 10, 9
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 15, 14, 14, then 15's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest (first set at 35 next week)

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.08.18

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

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- KTE's:  5, 5, 5, 5, 5
- 1-Leg DB RDL's:  55x 2x10, 50x 3x10
- BPA's: Red Band x 5x20

DB Romanian Deadlift Shrugs, Bulgarian Split Squats, and "No Money" External Rotations:
- DBRDLS:  80's x 2x10, 75's x 3x10
- Split Squats:  20x 5x10
- No Money's:  Red Band x 5x10

Trap Bar Deadlifts, Goblet Squats, and Hip Circle Glute Circuit:
- Deadlifts:  65x 9, 155x8, 245x7, 335x 3x6
- Goblet Squats:  65x9, 70x8, 75x7, 80x 3x6

Hip Circle Glute Circuit:
- Lateral Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction with Glute Bridges:  3x10

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Wednesday 11.07.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates (50 reps) and Pull Aparts (100 reps):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 8, 8, 7, 7, 7
- Dislocates:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Pull Ups (4 sets) with "No Money" External Rotations and Band Face Pulls (50 reps each):
- Pull Ups:  5, 5, 5, 4
- Face Pulls:  Green Band x 13, 13, 12, 12
- No Money's:  Red Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  325x 11, 11, 11
- High Pulls:  Green Band x 17, 17, 16

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (first set with the 30's next week)

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest (first set at 45 next week)

Tuesday 11.06.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8), No Money's (50 reps), and Band Pull Aparts (100 reps):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 8, 8, 7
- No Money's:  Red Band x 13, 13, 12, 12
- Pull Aparts:  Red Band x 5x20

Shoulder Presses (4x10) and Band Face Pulls (50 reps):
- Presses:  115x 10, 10, 10, 9
- Face Pulls:  13, 13, 12, 12

Lateral Raises:
- 3x 1:00 with 1:00 rest (15, 14, 14 with the 30's, then 15's to finish the minute)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest (30's next week)

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 11.05.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  15x 1x10, 10x 4x10
- Hip Extensions:  15x 1x10, 10x 4x10
- BPA's:  5x20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  45x 1x10, 40x 4x10
- Lunges:  20x 5x10 each leg
- No Money's:  Red Band x 5x10

Front Squats, Back Squats, and Medicine Ball Hamstring Roll-Ins:
- Front Squats:  45x5, 95x4, 135x3, 185x2, 225x1 (3-second negative and a pause)
- Back Squats:  45x5, 95x4, 135x3. 185x2, 225x1 (3-second negative and a pause)
- Hamstring Roll-Ins:  5x5 (3-second negatives)

Front Squats (3x6):
- 90x6, 185x 6, 6

Back Squats (3x6):
- 230x6, 225x 6, 6

Hip Circle Glute Circuit:
- Side Steps:  3x10 each leg
- Kick Backs:  3x10 each leg
- Hip Abduction to Glute Bridge:  3x10

Donkey Calf Raises:
- 75x 1:00 with 1:00 rest

Sunday 11.04.18

Warm Up:
- Band Shoulder Warm Up

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 5x10
- Overhead DB Lateral Raises: 20x10, 17.5x 4x10
- DB Cuban Presses:  20x10, 17.5x 4x10
- Band Pull Aparts:  Red Band x 5x20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  10, 10, 10, 10, 5, 5
- Face Pulls (50 reps): Red Band x 10, 10, 10, 10, 5, 5
- Push Ups (100 reps):  20, 20, 20, 20, 10, 10

Arms Superset (100 reps each):
- DB Spider Curls:  25's x 7x10, 20's x 3x10
- Overhead DB Extensions: 30's x 7x10, 25's x 3x10

Saturday 11.03.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip), Band Dislocates, and Band Pull Aparts (100 reps each):
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 8, 7, 7, 7, 7
- Dislocates:  Red Band x 10x10
- Band Pull Aparts:  Red Band x 10x10

Pull Ups, No Money's, and Banded Face Pulls (50 reps):
- Pull Ups:  5, 5, 5, 4
- No Money's:  Red Band x 13, 13, 12, 12
- Face Pulls:  Green Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) with Band High Pulls (50 reps):
- Shrugs:  320x 12, 12, 12
- High Pulls:  Green Band x 17, 17, 16

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 11.02.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), "No Money" External Rotations (50 reps) and  Band Pull Aparts (100 reps):
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 8, 7, 7, 7, 7
- No Money's:  Red Band x 5x10
- Pull Aparts: Red Band x 5x20

Overhead Press (4x10) with Band Face Pulls (50 reps):
- Press:  115x 10, 9, 9, 9
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 14, 14, 14, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 11.01.18

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

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 5, 5, 5, 4
- 1-Leg DB RDL's:  55x 1x10, 50x 4x10
- BPA's: Red Band x 5x20

DB Romanian Deadlift Shrugs, Walking Lunges, and "No Money" External Rotations:
- DBRDLS:  80's x 1x10, 75's x 4x10
- Lunges:  15x 5x10 each leg
- No Money's:  Red Band x 5x10

Trap Bar Deadlifts, Sissy Squats, and Hip Circle Glute Circuit:
- Deadlifts:  60x 9, 150x8, 240x7, 330x 6x6
- Sissy Squats:  0x 7x6
- Hip Circle Circuit:  3x10

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Wednesday 10.31.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows (5x8) with Band Dislocates and Pull Aparts (100 reps each):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 8, 7, 7, 7, 7
- Dislocates:  Red Band x 10x10
- Pull Aparts: Red Band x 10x10

Pull Ups (4 sets) with "No Money" External Rotations and Band Face Pulls (50 reps each):
- Pull Ups:  5, 5, 4, 4
- No Money's:  Red Band x 13, 13, 12, 12
- Face Pulls:  Green Band x 13, 13, 12, 12

Behind the Back Barbell Shrugs (3x12) and Band High Pulls (50 reps):
- Shrugs:  320x 12, 12, 12
- High Pulls:  Green Band x 17, 17, 16

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Tuesday 10.30.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8), "No Money" Exteranl Rotations, and Band Pull Aparts:
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 8, 7, 7
- No Money's:  Red Band x 12, 11, 10, 9
- Pull Aparts:  Red Band x 5x20

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  115x 10, 10, 9, 9
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 3x 1:00 with 1:00 rest (14, 14, 14 with the 30's, then iso-lateral raises with 15's)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest (30's next week)

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 10.29.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Hip Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 10, 10
- Back Extensions:  5x 10, 10, 10, 10, 10
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls, Walking Lunges, and "No Money" External Rotations:
- Leg Curls:  40x 5x10 each leg
- Lunges:  15x 5x 10 each leg (20 next week)
- No Money's:  Red Band x 5x10

Front Squats and Medicine Ball Hamstring Roll-Ins (3x5):
- Front Squats:  45x6, 95x5, 135x4, 185x3, 225x2, 255x1, 185x 5, 5, 5 (3-second negatives)
- Hamstring Roll-Ins:  6, 5, 4, 3, 2, 1, 5, 5, 5 (3-second negatives)

Back Squats (3x5) and Hip Circle Circuit:
- Back Squats:  225x 5, 5, 5 (3-second negatives)
- Hip Circle Lateral Steps:  3x10 each leg
- Hip Circle Kick Backs:  3x10 each leg
- Hip Circle Glute Bridges with Hip Abduction:  3x10

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest

Sunday 10.28.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 5x10
- Overhead DB Lateral Raises: 17.5x 5x10
- DB Cuban Presses:  17.5x 5x10
- Band Pull Aparts:  Red Band x 5x20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  10, 10, 10, 8, 8, 4
- "No Money" External Rotations (50 reps): Red Band x 10, 10, 10, 8, 8, 4
- Push Ups (100 reps):  20, 20, 20, 16, 16, 8

Arms Superset (100 reps each):
- DB Spider Curls:  25's x 6x10, 20's x 4x10
- Incline Extensions: 35's x 1x10, 30's x 9x10 (switch to overhead extensions)

Saturday 10.27.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (100 reps:
- Rows:  35x13, 55x12, 80x11, 100x10, 125x9, 145x 7, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 9, 9, 9, 9, 9

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  5, 5, 4, 4
- Pulldowns:  Orange CS cords x 10, 10, 8, 8
- Face Pulls:  Green Band x 15, 15, 12, 12

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  320x 12, 12, 11
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.26.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 10x12, 15x11, 20x10, 25x9, 30x 7, 7, 7, 7, 7
- Pull Aparts: 26, 24, 22, 20, 18, 14, 14, 14, 14, 14

Overhead Press (4x10) with No Money External Rotations (4x10):
- Press:  115x 10, 9, 9, 9
- No Money's:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 14, 14, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 55x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 10.25.18

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

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 5, 5, 4, 4
- 1-Leg DB RDL's:  40x 10, 45x 10, 50x 10, 55x10, 60x10 (straight sets of 55 next week)
- BPA's:  20, 20, 20, 20, 20

DB Romanian Deadlift Shrugs and Walking Lunges:
- DBRDLS:  65's x 10, 70's x 10, 75's x 10, 80's x 10, 85's x 10 (straight sets of 80 next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Trap Bar Deadlifts and Sissy Squats (warm up, then 10-1 with minimal rest):
- Deadlifts:  110x5, 200x4, 290x3, 380x2, 470x1, 290x10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (295 next week)
- Sissy Squats:  0x 5, 4, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Wednesday 10.24.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 7, 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Pull Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Pull Ups:  5, 4, 4, 4
- Pulldowns:  10, 8, 8, 8
- Face Pulls:  15, 12, 12, 12

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  320x 12, 12, 11
- High Pulls:  12, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Tuesday 10.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8) and Band Pull Aparts (double reps of bench):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 8, 7, 7, 7
- Pull Aparts:  24, 22, 20, 18, 16, 16, 14, 14, 14

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  115x 10, 9, 9, 9
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 3x 1:00 with 1:00 rest (14, 14, 13 with the 30's, then iso-lateral raises with 15's)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 10.22.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 10, 9
- Back Extensions:  5x 10, 10, 10, 10, 10
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Leg Curls:  35x 10, 10, 10, 10, 10 (40 next week)
- Lunges:  10x 20, 20, 20, 20, 20 (15 next week)

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Medicine Ball Hamstring Roll-Ins (50 reps):
- FRont Squats:  45x6, 95x5, 135x4, 185x3, 225x2, 250x1, 205x 10, 9, 8, 7 (185 next week)
- Hamstring Roll-Ins:  6, 5, 4, 3, 2, 1, 10, 9, 8, 7

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest (skipped due to time)

Sunday 10.21.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 10, 10, 10, 10, 10
- Overhead DB Lateral Raises: 20x 10, 15x 10, 10, 10, 10
- DB Cuban Presses:  20x10, 15x 10, 10, 10, 10
- Band Pull Aparts:  20, 20, 20, 20, 20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  10, 10, 10, 8, 7, 5
- Band Face Pulls (50 reps):  10, 10, 10, 8, 7, 5
- Push Ups (100 reps):  20, 20, 20, 16, 14, 10

Arms Superset (100 reps each):
- DB Spider Curls:  25's x 10, 10, 10, 10, 10, 20's x 10, 10, 10, 10, 10
- Incline Extensions: 30's x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Saturday 10.20.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 8, 8, 8
- BPA's:  13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  5, 4, 4, 4
- Pulldowns:  Orange CS cords x 10, 8, 8, 8
- Face Pulls:  Green Band x 15, 12, 12, 12

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  320x 13, 11, 11
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.19.18

Warm Up:
- Skin the Cat shoulder stretches
- Crossover Symmetry Activation
- T-Spine mobility (between sets of dips)

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 8, 8, 8, 8
- Pull Aparts: 26, 24, 22, 20, 18, 16, 16, 16, 16, 16

Overhead Press (4x10) with Banded Face Pulls (4x10):
- Press:  110x 10, 10, 10, 10 (115 next week)
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 14, 13, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest (kneeling)

Thursday 10.18.18

Warm Up:
- Hip Circle Circuit x 3 rounds

Strength Training:
Strict Knees to Elbows, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 5, 4, 4, 4
- 1-Leg DB RDL's:  35x 10, 40x 10, 45x 10, 50x 10, 55x10 (up to 60 next week)
- BPA's:  20, 20, 20, 20, 20

DB Romanian Deadlift Shrugs and Walking Lunges:
- DBRDLS:  60's x 10, 65's x 10, 70's x 10, 75's x 10, 80's x 10 (up to 85's next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Trap Bar Deadlifts and Sissy Squats (50 reps each after warm ups):
- Deadlifts:  150x5, 240x4, 330x3, 420x2, 510x1, 330x 10, 9, 8, 7, 6, 5, 5
- Sissy Squats:  0x 5, 4, 3, 2, 1, 10, 9, 8, 7, 6, 5, 5

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Wednesday 10.17.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 8, 8, 8
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 8, 8

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  5, 4, 4, 4
- Pulldowns:  10, 8, 8, 8
- Face Pulls:  15, 12, 12, 12

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  320x 12, 11, 11
- High Pulls:  12, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Tuesday 10.16.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8) and Band Pull Aparts (double reps of bench):
- Bench:  45x12, 95x11, 135x10, 185x9, 225x 8, 7, 7, 7, 7
- Pull Aparts:  24, 22, 20, 18, 16, 14, 14, 14, 14

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  110x 10, 10, 10, 10 (115 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 3x1:00 with 1:00 rest (14, 13, 13 with the 30's, then iso-lateral raises with 15's)

EZ Bar Skull Crushers:
- 55 x 3x 1:00 with 1:00 rest

Overhead Elbows Out DB Extensions:
- 20's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x 1:00 with 1:00

Monday 10.15.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 10, 9, 9
- Back Extensions:  5x 10, 10, 10, 9, 9
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Leg Curls:  30x 10, 10, 10, 10, 10 (35 next week)
- Lunges:  5x 20, 20, 20, 20, 20 (10 next week)

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Back Squats:
- 45x10/10, 95x9/9, 135x8/8, 185x7/7, 225x 6/6, 230x 5/5, 4/4, 3/3, 2/2, 1/1 (235 next time)

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest

Sunday 10.14.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Overhead Front Plate Raises:  45x 10, 10, 10, 10, 10
- Overhead DB Lateral Raises: 15x 10, 10, 10, 10, 10
- DB Cuban Presses:  15x 10, 10, 10, 10, 10
- Band Pull Aparts:  20, 20, 20, 20, 20

Push/ Pull Tri-Set:
- Fat Man Pull Ups (50 reps):  0x 10, 10, 9, 8, 7, 6
- Band Face Pulls (50 reps):  10, 10, 9, 8, 7, 6
- Push Ups (100 reps):  20, 20, 18, 16, 14, 12

Arms Superset (100 reps each):
- DB Spider Curls:  8's x 10, 10's x 10, 12's x 10, 15's x 10, 20's x 10, 25's x 10, 10, 10, 10, 10
- Incline Extensions: 8's x 10, 10's x 10, 12's x 10, 15's x 10, 20's x 10, 25's x 10, 10, 10, 10, 10

Saturday 10.13.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 8, 8, 7
- BPA's:  13, 12, 11, 10, 9, 8, 8, 8, 8, 7

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  4, 4, 4, 4
- Pulldowns:  Orange CS cords x 8, 8, 8, 8
- Face Pulls:  Green Band x 12, 12, 12, 12

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  320x 11, 11, 11
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.12.18

Rest day.

Thursday 10.11.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 8, 8, 8, 7
- Pull Aparts: 26, 24, 22, 20, 18, 16, 16, 16, 16, 14

Overhead Press (4x10) with Banded Face Pulls (4x10):
- Press:  105x 10, 10, 10, 10 (110 next week)
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 13, 13, 13, then 6-way raises with 10's for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest

Wednesday 10.10.18

Warm Up:
- Hip Circle Circuit x 3 rounds

Strength Training:
Hanging Leg Raises, Single Leg DB Romanian Deadlifts, and Band Pull Aparts:
- Leg Raises:  5, 4, 4, 4, 4
- 1-Leg DB RDL's:  30x 10, 35x 10, 40x 10, 45x 10, 50x 10 (up to 55 next week)
- BPA's:  20, 20, 20, 20, 20

DB Romanian Deadlift Shrugs and Walking Lunges:
- DBRDLS:  55's x 10, 60's x 10, 65's x 10, 70's x 10, 75's x 10 (up to 80's next week)
- Lunges:  0x 20, 20, 20, 20, 20

Deadlifts and Kneeling Sissy Squats:
- Deadlifts:  45x10, 135x9, 225x8, 315x 7, 6, 5, 4, 3, 2, 1 (320 for top sets next week)
- Sissy Squats:  0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Standing Calf Raises:
- 0x 3x 1:00 with 1:00 rest

Tuesday 10.09.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 8, 8, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 8, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 4, 4, 4
- Pulldowns:  8, 8, 8, 8
- Face Pulls:  12, 12, 12, 12

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  320x 11, 11, 11
- High Pulls:  12, 12, 12

Crossover Symmetry:
- 1 Round of Iron Scap

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Monday 10.08.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x8) and Band Pull Aparts (double reps of bench):
- Bench:  45x13, 95x12, 135x11, 185x10, 205x9, 225x 7, 7, 7, 7, 7
- Pull Aparts:  26, 24, 22, 20, 18, 14, 14, 14, 14, 14

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  105x 10, 10, 10, 10 (110 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 30's and 15's x 3x1:00 with 1:00 rest (13, 13, 12 with the 30's)

EZ Bar Skull Crushers:
- 50 x 3x 1:00 with 1:00 rest (55 next week)

Overhead Elbows Out DB Extensions:
- 20's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- 85x 3x 1:00 with 1:00 (85 next week)

Sunday 10.07.18

Warm Up:
- Dynamic mobility for hips, hamstring and T-spine

Strength Training:
GHD Sit Ups, 45 Degree Back Extensions, and Band Pull Aparts:
- Sit Ups:  5x 10, 10, 9, 9, 9
- Back Extensions:  5x 10, 10, 9, 9, 9
- BPA's:  20, 20, 20, 20, 20

Standing Leg Curls and Walking Lunges:
- Hamstring Curls:  25x 10, 10, 10, 10, 10 (30 next week)
- Walking Lunges:  20, 20, 20, 20, 20

Hip Circle Glute Circuit:
- Lateral Steps:  3x10
- Kick Backs:  3x10
- Squats:  3x10
- Hip Extensions and Hip Abduction:  3x10

Front Squats and Back Squats:
- 45x10/10, 95x9/9, 135x8/8, 185x7/7, 225x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 (230 next time)

Donkey Calf Raises:
- 70x 1:00 with 1:00 rest

Saturday 10.06.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 8, 7, 7
- BPA's:  13, 12, 11, 10, 9, 8, 8, 8, 7, 7

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  4, 4, 4, 3
- Pulldowns:  Orange CS cords x 8, 8, 8, 6
- Face Pulls:  Green Band x 12, 12, 12, 9

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 12
- High Pulls:  Green Band x 12, 12, 12

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 50x 3x 1:00 with 1:00 rest

Friday 10.05.18

Rest day.

Thursday 10.04.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8) with Band Pull Aparts:
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9, 25x 8, 8, 8, 7, 7
- Pull Aparts: 26, 24, 22, 20, 18, 16, 16, 16, 14, 14

Overhead Press (4x10) with Banded Face Pulls (4x10):
- Press:  100x 10, 10, 10, 10 (105 next week)
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30x 13, 13, 12, then 15 for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest

Wednesday 10.03.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Sumo Deadlifts and Conventional Deadlifts (3x3) with Goblet Squats (10x10):
- Sumo/ Conventional Warm Ups:  45x 5/5, 135x 4/4, 225x 3/3, 315x 2/2
- Sumo Deadlifts:  405x 3, 2, 2
- Conventional Deadlifts:  450x x 2, 2, 2
- Goblet Squats:  65x 10, 10, 10, 10, 10, 9, 9, 9, 9, 9

Hanging Leg Raises and Band Pull Aparts:
- Leg Raises:  0x 4, 4, 4, 4, 4

- Band Pull Aparts:  20, 20, 20, 20, 20

Standing Calf Raises:
- 0 x 3x 1:00 sets with 1:00 rest

Tuesday 10.02.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 8, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 8, 7, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 4, 4, 3
- Pulldowns:  8, 8, 8, 6
- Face Pulls:  12, 12, 12, 9

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 12
- High Pulls:  12, 12, 12

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse EZ Bar Curls:
- 40x 3x 1:00 sets with 1:00 rest

Monday 10.01.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (5x3-5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 275x 3, 3, 3, 3, 3
- Pull Aparts:  20, 18, 16, 14, 12, 6, 6, 6, 6, 6

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  100x 10, 10, 10, 10 (105 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises:
- 30's and 15's x 3x1:00 with 1:00 rest (13, 12, 12 with the 30's)

DB Skull Crushers:
- 30's x 3x 1:00 with 1:00 rest (try EZ bar skull crushers next week)

Overhead Elbows Out DB Extensions:
- 25's x 3x 1:00 with 1:00 rest

Reverse Grip Cable Pushdowns:
- 80x 3x 1:00 with 1:00 (85 next week)

Sunday 9.30.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (10x10):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 3, 2, 2
- DBRDS's:  65's x 10, 10, 10, 10, 10, 9, 9, 9, 9, 9

GHD Sit Ups (5x10) and Band Pull Aparts (5x20):
- GHD Sit Ups:  5x 10, 9, 9, 9, 9
- Band Pull Aparts:  20, 20, 20, 20, 20

Donkey Calve Raises:
- 70x 3x 1:00 with 1:00 rest (on the leg press machine)

Saturday 9.29.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 8, 8, 7, 7, 7

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  4, 4, 3, 3
- Pulldowns:  Orange CS cords x 8, 8, 6, 6
- Face Pulls:  Green Band x 12, 12, 9, 9

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 11
- High Pulls:  Green Band x 12, 12, 11

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 45x 3x 1:00 with 1:00 rest (50 next week)

Friday 9.28.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
DB Press (5x8) with Band Pull Aparts:
- DB Press:  40's x 13, 45's x 12, 50's x 11, 55's x 10, 60's x 9, 65's x 7, 7, 7, 7, 7
- Pull Aparts: 26, 24, 22, 20, 18, 14, 14, 14, 14, 14

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  25x 10, 9, 9, 9
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30 to failure, then 15 for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest

Thursday 9.27.18

Rest day.

Wednesday 9.26.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Deadlifts (3x3) with Goblet Squats (10x10):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 450x x 2, 2, 2
- Goblet Squats:  65x 10, 10, 10, 10, 9, 9, 9, 9, 9, 9

Hanging Leg Raises and Band Pull Aparts:
- Leg Raises:  0x 4, 4, 4, 4, 3

- Band Pull Aparts:  20, 20, 20, 20, 20

Standing Calf Raises:
- 0 x 3x 1:00 sets with 1:00 rest

Tuesday 9.25.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 7, 7, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 4, 3, 3
- Pulldowns:  8, 8, 6, 6
- Face Pulls:  12, 12, 9, 9

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 11
- High Pulls:  12, 12, 11

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest

Monday 9.24.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 4, 4, 4
- Pull Aparts:  20, 18, 16, 14, 12, 10, 8, 8, 8

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  95x 10, 10, 10, 10 (100 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises (3x1:00 sets with 1:00 rest):
- 30'sx max reps, then 15's to finish each set

DB Skull Crushers (3x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Red CS Cords

Sunday 9.23.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (10x10):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 2, 2, 2
- DBRDS's:  65's x 10, 10, 10, 10, 9, 9, 9, 9, 9, 9

GHD Sit Ups (5x10) and Band Pull Aparts (5x20):
- GHD Sit Ups:  5x 9, 9, 9, 9, 9
- Band Pull Aparts:  20, 20, 20, 20, 20

Donkey Calve Raises:
- 70x 3x 1:00 with 1:00 rest (on the leg press machine)

Saturday 9.22.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 8, 7, 7, 7, 7

Pull Ups, with Banded Face Pulls (4x10):
- Pull Ups:  4, 3, 3, 3
- Face Pulls:  Green Band x 10, 10, 10, 10

Behind the Back Barbell Shrugs (3x12) with Band High Pulls:
- Shrugs:  315x 12, 11, 11
- High Pulls:  Green Band x 12, 11, 11

DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest (one arm at a time)

Barbell Curls:
- 45x 3x 1:00

Friday 9.21.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 5, 5 (switch to DB Presses)
- Pull Aparts: 20, 18, 16, 14, 12, 10, 10, 10, 10

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  25x 9, 9, 9, 9
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30 to failure, then 15 for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Overhead Elbows Out DB Extensions:
- 25x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- Red CS Cord: 3x 1:00 with 1:00 rest each arm

Thursday 9.20.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Deadlifts (3x3) with Goblet Squats (5x10) and Bulgarian Split Squats (5x10):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 450x x 2, 2, 2
- Goblet Squats:  65x 10, 10, 10, 9, 9
- Split Squats:  30's x 10, 10, 10, 9, 9

Hanging Leg Raises, Standing Calf Raises, and Band Pull Aparts:
- Leg Raises:  0x 4, 4, 4, 3, 3

- Calf Raises:  0x 16, 16, 16, 15, 15
- Band Pull Aparts:  20, 20, 20, 20, 20

Wednesday 9.19.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 7, 7, 7, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 3, 3, 3
- Pulldowns:  8, 6, 6, 6
- Face Pulls:  12, 9, 9, 9

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 12, 11, 11
- High Pulls:  12, 11, 11

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (stay at this weight)

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest (stay at this weight)

Tuesday 9.18.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 4, 4, 4, 4
- Pull Aparts:  20, 18, 16, 14, 12, 8, 8, 8, 8

DB Shoulder Presses and Band Face Pulls (4x10):
- DB Presses:  60x 10, 10, 9, 9
- Face Pulls:  10, 10, 9, 9

Lateral Raises and Arnold Presses (3x1:00 sets with 1:00 rest):
- 30'sx Lateral Raises for the first 30 seconds, Arnold Presses to finish the minute

DB Skull Crushers (3x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Red CS Cords

Monday 9.17.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (5x10) and 1-Leg Romanian DL's (5x10):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 3
- DBRDS's:  65's x 10, 10, 10, 9, 9
- 1-Leg DBRDLS's:  65x 10, 10, 10, 9, 9

Core, Calves and Rear Delt Circuit:
- GHD Sit Ups:  0x 10, 10, 10, 10, 10
- Vacuum Trunk Twists:  20, 20, 20, 20, 20
- Calf Raises:  0x 16, 16, 16, 16, 15
- Band Pull Aparts:  20, 20, 20, 20, 20

Sunday 9.16.18

Rest day.

Saturday 9.15.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (5x8):
- Rows:  45x13, 95x12, 135x11, 185x10, 225x9, 240x 7, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 7, 7, 7, 7, 7

Pull Ups, Banded Pull Ups, and Banded Face Pulls (4x10):
- Pull Ups:  3, 3, 3, 3
- Banded Pull Ups:  Green and Red x 7, 7, 7, 7
- Face Pulls:  Green Band x 10, 10, 10, 10

Behind the Back Barbell Shrugs (5x12) with Band High Pulls:
- Shrugs:  315x 11, 11, 11, 11, 11
- High Pulls:  Green Band x 11, 11, 11, 11, 11

DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest (one arm at a time)

Barbell Curls:
- 45x 3x 1:00

Friday 9.14.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 5, 4
- Pull Aparts: 10, 9, 8, 7, 6, 5, 5, 5, 4

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  20x 10, 10, 10, 10
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30, 20, 10, trying to get 10 reps at each weight)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- 3x 1:00 with 1:00 rest each arm (orange CS cords for 15 reps, then Blue cords to finish the set)

Thursday 9.13.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Deadlifts (3x3) with Goblet Squats (5x10) and Band Pull Aparts (5x20):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x x 3, 3, 3
- Goblet Squats:  65x 10, 10, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Goblet Bulgarian Split Squats (5x10) and Standing Calf Raises (5x20):
- Bulgarian Split Squats:  30'sx 10, 10, 9, 9, 9

- Calf Raises:  0x 16, 16, 15, 15, 15

Wednesday 9.12.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 7, 7, 7, 7

Chin Ups and Banded Chin Ups (4x10 total) with Band Face Pulls (4x10):
- Chin Ups:  3, 3, 3, 3
- Banded Chin Ups:  7, 7, 7, 7
- Face Pulls:  10, 10, 10, 10

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 11, 11, 11
- High Pulls:  11, 11, 11

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (stay at this weight)

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest (stay at this weight)

Tuesday 9.11.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Reverse Grip Bench Press, Close Grip Bench Press (4x5 each), and Band Pull Aparts:
- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 205x 5, 5, 5, 4
- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 205x 5, 5, 5, 4
- Pull Aparts:  Blue Band x 18, 16, 14, 12, 10, 10, 10, 8

Arnold Presses and Band Face Pulls (4x10):
- Arnold Presses:  60x 10, 9, 9, 9
- Face Pulls:  10, 9, 9, 9

Lateral Raises (3x1:00 sets with 1:00 rest):
- 30's, 20's, and 10's (trying for 10 reps at each weight)

DB Skull Crushers (3x 1:00 sets with 1:00 rest): 
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Orange, Blue and Red CS Cords (trying for 10 reps at each weight)

Monday 9.10.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (5x10) and Band Pull Aparts (5x20):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 2
- DBRDS's:  65x 10, 10, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Single Leg Romanian Deadlifts (5x10) and Standing Calf Raises (5x20):
- SLRDL's:  65x 10, 10, 9, 9, 9
- Calf Raises:  0x 16, 16, 16, 15, 15

Sunday 9.09.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Chest Supported Rows (5x8) with Band Pull Aparts:
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 7, 7, 7, 7, 7
- BPA's:  Blue Band x 13, 12, 11, 10, 9, 7, 7, 7, 7, 7

Wide Grip Lat Pulldowns (5x10) with Banded Face Pulls:
- Pulldowns:  150x 9, 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9, 9

Behind the Back Barbell Shrugs (5x12) with Band High Pulls:
- Shrugs:  315x 11, 11, 11, 11, 11
- High Pulls:  Green Band x 11, 11, 11, 11, 11

DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest (one arm at a time)

Barbell Curls:
- 40x 3x 1:00 (45 next time)

Saturday 9.08.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 4, 4
- Pull Aparts: Blue Band x 10, 9, 8, 7, 6, 5, 5, 4, 4

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  20x 10, 10, 10, 9
- Face Pulls:  10, 10, 10, 9

DB Lateral Raises:
- 15x 4x 1:00 with 1:00 rest

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30x 3x 1:00 with 1:00 rest

1-Arm Cable Reverse Grip Pushdowns:
- 15x 1:00 with 1:00 rest each arm

Friday 9.07.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Deadlifts (3x3) with Goblet Squats (5x10) and Band Pull Aparts (5x20):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x x 3, 3, 2
- Goblet Squats:  65x 10, 9, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Goblet Bulgarian Split Squats (5x10) and Standing Calf Raises (5x20):
- Bulgarian Split Squats:  65x 10, 9, 9, 9, 9

- Calf Raises:  0x 16, 16, 15, 15, 15

Thursday 9.06.18

Rest day due to being sick.

Wednesday 9.05.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows with Band Pull Aparts (4x8):
- Rows:  60x12, 110x11, 150x10, 200x9, 240x 7, 7, 7, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 7, 7, 7, 7

Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  150x 9, 9, 9, 9
- Face Pulls:  9, 9, 9, 9

Straight Arm Pulldowns and Fat Man Chin Ups (3x12):
- Straight Arm Pulldowns:  Orange CS Cords x 12, 12, 12
- Fat Man Chin Ups:  0x 8, 7, 6 (move to first and do real chins next time)

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 13, 13, 12
- Face Pulls:  13, 13, 12

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (stay at this weight)

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest (stay at this weight)

Tuesday 9.04.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Reverse Grip Bench Press, Close Grip Bench Press (4x5 each), and Band Pull Aparts:
- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 205x 5, 5, 4, 4
- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 205x 5, 5, 4, 4
- Pull Aparts:  Blue Band x 18, 16, 14, 12, 10, 10, 8, 8

Arnold Presses and Band Face Pulls (4x10):
- Arnold Presses:  60x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Lateral Raises (4x1:00 sets with 1:00 rest):
- 15x 4x1:00 (stay at this weight)

Triceps Finisher (50 reps each):
- DB Skull Crushers:  35x 15, 15, 10, 10
- Elbows Out DB Extensions:  35x 15, 15, 10, 10

Monday 9.03.18

Rest day.

Sunday 9.02.18

Warm Up:
- Dynamic mobility for hips, t-spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (5x10) and Band Pull Aparts (5x20):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 2
- DBRDS's:  65x 10, 9, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Single Leg Romanian Deadlifts (5x10) and Standing Calf Raises (5x20):
- SLRDL's:  65x 10, 9, 9, 9, 9
- Calf Raises:  0x 16, 16, 15, 15, 15

Saturday 9.01.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  60x12, 110x11, 150x10, 200x9, 240x 7, 7, 7, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 7, 7, 7, 7

Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  150x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Straight Arm Pulldowns and Wide Grip Lat Pulldowns (3x12):
- Straight Arm Pulldowns:  50x 12, 12, 12 (60 next time)
- Lat Pulldowns:  135x 12, 12, 12 (140 next time)

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 13, 13, 12
- Face Pulls:  45x 13, 13, 12

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 15, 15, 10, 10
- EZ Bar Curls:  45x 15, 15, 10, 10

Friday 8.31.18

Rest day.  I was driving back home from San Diego.

Thursday 8.30.18

De-load workout at the hotel gym...
Bulgarian Split Squats with Band Pull Aparts:
- Split Squats:  0x10, 5x9, 10x8, 15x7, 20x6, 25x5, 30x4, 35x3, 40x2, 45x1
- BPA's:  Blue Band x 10x20

KB Swings and KB Goblet Squats (50 reps each):
- Swings:  40x10, 50x10, 60x10, 70x10, 80x10
- Squats:  40x10, 50x10, 60x10, 70x10, 80x10

Shoulder Tri-sets (50 reps each):
- Band Face Pulls:  Green Band x 5x10
- DB Lateral Raises:  25x 5x10
- Arnold Presses:  50x 5x10

Machine Chest Press and Low Band Face Pulls (50 reps each):
- Press:  worked up to the whole stack in 5 sets
- Face Pulls:  Green Band x 5x10

Triceps Tri-sets (50 reps each):
- DB Skull Crushers:  40x10, 35x 2x10, 30x2x10
- Elbows Out DB Extensions:  Same as skull crushers
- Reverse Grip Single Arm Cable Pushdowns:  40x 5x10 each arm

Shoulder Finisher:
DB Lateral Raise with holds at the top:
- 15x 1 rep with 1 second hold, rep two with 2 second hold, rep 3 with 3 second hold, etc up to 6 and back down.
- 15x up to 5 and back down
- 15x up to 4 and back down

Wednesday 8.29.18

De-load workout for lower and upper body pulling...

Glutes and Hamstring Superset with Vacuum Trunk Twists (50 reps each):
- 45 Back Extensions:  0x 10, 10, 10, 10, 10
- 1-Leg KB Deadlift:  40x10, 50x10, 60x10, 70x10, 80x10
- Trunk Twists:  20, 20, 20, 20, 20

Hamstring Medicine Ball Roll-Ins and Vacuum Trunk Twists (50 reps):
- Roll-Ins:  0x 10, 10, 10, 10, 10
- Trunk Twists:  20, 20, 20, 20, 20

Upper Back Superset (50 reps each):
- 1-Arm DB High Pulls:  50x 10, 10, 10, 10, 10
- Cable Machine Face Pulls:  100x 10, 110x10, 120x10, 130x10, 140x10

Lats Superset (50 reps):
- Lat PullDowns:  5x10 at unknown weights
- Chest Supported Cable Row:  5x10 at unknown weights

1-Arm Spider Curls (50 reps):
- 30x 10, 10, 10, 10, 10

Tuesday 8.28.18

Rest day, traveling to San Diego for a work recruiting trip.

Monday 8.27.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 10, 9, 9
- Seated DB Cuban Press:  20's x 10, 9, 9
- Accentuated Eccentric Lateral Raises:  20's x 10, 9, 9
- Banded ATY's:  Red CS Cords x 10, 9, 9

Seated Overhead Press (5x5) with Band Face Pulls:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 4, 4, 4, 4
- Face Pulls: Orange CS Cords x 10, 9, 8, 7, 6, 5, 4, 4, 4, 4

Weighted Dips (5x10) with Banded Low Face Pulls (5x10):
- Dips:  20x 10, 10, 9, 9, 9
- Face Pulls:  10, 10, 9, 9, 9

Overhead EZ Bar Extensions, Band Push Downs (50's), and Band Pull Aparts (100's) :
- Overhead Extensions: 70x 17, 16, 9, 8
- Pushdowns:  Blue Band x 17, 16, 9, 8
- Band Pull Aparts:  Blue Band x 34, 32, 18, 16

Sunday 8.26.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Goblet squats and DB Romanian Deadlift Shrugs (50 reps) with Band Pull Aparts (100 reps):
- Goblet Squats:  65x 9, 9, 9, 9, 9
- DBRDLS's:  65's x 9, 9, 9, 9, 9
- Band Pull Aparts:  Blue band x 5x20

Deadlifts (3x3) with Standing Calf Raises (105-140 reps):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x 3, 2, 2
- Calf Raises:  0x 16, 15, 15, 15, 15, 15, 15

Walking Lunges (AMRAP in 10:00):
- 0x 250 reps

Saturday 8.25.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows Rows with Band Pull Aparts (4x8):
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 8, 8, 8 (add 5 lbs next time)
- BPA's:  Blue Band x 13, 12, 11, 10, 9, 8, 8, 8, 8

Hammer Strength Rows with a parallel grip with Band Face Pulls (4x10):
-  Rows:  180x10, 200x10, 220x10, 240x10
- Face Pulls:  Green Band x 10, 10, 10, 10

Straight Arm Pulldowns and Supinated Grip Lat Pulldowns (3x12):
- Straight Arm Pulldowns:  50 x 12, 12, 12
- Lat Pulldowns:  150x 12, 11, 11

Behind the Back Barbell Shrugs and Low Band Face Pulls (3x12-15):
- Shrugs:  305x 13, 12, 12
- Face Pulls:  Green Band x 13, 12, 12

Biceps Superset (50 reps each):
- DB Curls:  40's x 14, 14, 13, 9
- EZ Bar Reverse Curls:  40x 14, 14, 13, 9

Friday 8.24.18

Rest day due to AO training at work.

Thursday 8.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Front Plate Raise:  45x 10, 10, 10
- DB Lateral Raise:  25x 10, 10, 10
- DB Cuban Press:  25x 10, 10, 10
- ATY's:  Red CS Cord x 10, 10, 10

Reverse Grip Bench Press, Close Grip Bench Press (5x5 each), and Band Face Pulls:
- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 205x 5, 4, 4, 4, 4
- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 205x 5, 4, 4, 4, 4
- Face Pulls:  Green Band x 18, 16, 14, 12, 10, 8, 8, 8, 8

Arnold Presses and Low Banded Face Pulls (5x10):
- Arnold Presses:  55x 10, 10, 10, 10, 10
- Face Pulls:  Green Band x 10, 10, 10, 10, 10

EZ Bar Skull Crushers and Elbows Out DB Extensions (50 reps) with Band Pull Aparts (100 reps):
- Skull Crushers: 70x 15, 14, 13, 8
- EODE:  40's x 15, 14, 13, 8
- BPA's:  Blue Band x 30, 28, 26, 16

Wednesday 8.22.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Goblet squats and DB Romanian Deadlift Shrugs (50 reps) with Band Pull Aparts (100 reps):
- Goblet Squats:  65x 9, 9, 9, 9, 9
- DBRDLS's:  65's x 9, 9, 9, 9, 9
- Band Pull Aparts:  Blue band x 5x20

Back Squats (3x3) with Standing Calf Raises (105-140 reps):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 2, 2
- Calf Raises:  0x 16, 15, 15, 15, 15, 15, 15

Walking Lunges (AMRAP in 10:00):
- 0x 235 steps

Tuesday 8.21.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  55x12, 105x11, 145x10, 195x9, 235x 8, 8, 8, 8
- BPA's:  Blue Band x 12, 11, 10, 9, 8, 8, 8, 8

Single Arm Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  75x 10, 10, 10, 10 (switch to the 2-arm version at work for time's sake)
- Face Pulls:  Green Band x 10, 10, 10, 10

Straight Arm Pulldowns and Fat Man Pull Ups (3x12):
- Pulldowns:  Orange CS Cord x 12, 12, 12
- Pull Ups:  0x 7, 7, 6

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 12, 12, 12, 9
- Face Pulls:  45x 12, 12, 12, 9

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 15, 14, 13, 8
- Barbell Curls:  45x 15, 14, 13, 8

Monday 8.20.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 9, 9, 9
- Seated DB Cuban Press:  20's x 9, 9, 9
- Accentuated Eccentric Lateral Raises:  20's x 9, 9, 9
- Banded ATY's:  Red CS Cords x 9, 9, 9

Seated Overhead Press (5x5) with Band Face Pulls:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 4, 4, 4, 4, 4
- Face Pulls: Orange CS Cords x 10, 9, 8, 7, 6, 4, 4, 4, 4, 4

Weighted Dips (5x10) with Banded Low Face Pulls (5x10):
- Dips:  20x 10, 9, 9, 9, 9
- Face Pulls:  10, 9, 9, 9, 9

Overhead EZ Bar Extensions, Reverse Grip Push Downs (50's), and Band Pull Aparts (100's) :
- Overhead Extensions: 70x 17, 15, 13, 5 (3-second negatives
- Pushdowns:  Blue CS Cords x 17, 15, 13, 5
- Band Pull Aparts:  Blue Band x 34, 30, 26, 10

Finisher:
10-9-8-7-6-5-4-3-2-1 Reps of:
- Push Ups
- Reverse Grip Straight Arm Pulldowns with Orange CS Cords