Thursday 2.28.19

Warm Up:
- Hip Circle Walks:  3x 10 steps each way
- Single Leg Hip Thrusts:  0x 10, 9, 9
- Vacuum Trunk Twists:  6x20
- Band Pull Aparts:  Blue Band x 5x20


Strength Training:
Front Squat (3x4):
- 45x9, 95x8, 135x7, 185x6, 225x5, 230x 4, 4, 4
- Vacuum Trunk Twists:  4x20

Sumo Deadlifts (3x4):
- 135x 7, 225x 6, 315x 5, 390x 4, 4, 4

Weighted Step Ups and Behind the Back Barbell Shrugs (3x10):
- Step Ups: 30x 1x10, 25x 2x10 (each leg, weight held in opposite hand, 24" box)
- Shrugs:  315x 10, 10, 10

Standing Calf Raises:
- 10x 2x10, 5x 1x10

Wednesday 2.27.19

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

Strength Training:
Close Grip Bench Press (5x6) with Band Pull Aparts:
- Bench:  230x 4x6, 225x 1x6
- Pull Aparts:  Blue Band x 5x20

Reverse Grip Bench Press (5x8), DB Lateral Raises, and Ring Face Pulls:
- Bench:  190x 4x8 185x 1x8
- Lateral Raises:  30's x 5x10
- Face Pulls:  5x10

Skull Crushers, Elbows Out DB Extensions, and Neutral Grip DB Bench Press (5x10 each):
- Skull Crushers:  35's x 2x10, 30's x 3x10
- Elbows Out DB Extensions:  35's x 2x10, 30's x 3x10
- Bench Press:  35's x 2x10, 30's x 3x10

Tuesday 2.26.19

Warm Up:
- Y DB Raises:  10x10, 15x9, 20x8, 25x7, 30x6
- Rear Delt DB Raises:  10x10, 15x9, 20x8, 25x7, 30x6
- Rear Delt DB Swings:  10x10, 15x9, 20x8, 25x7, 30x6
- Vacuum Trunk Twists:  0x 5x20

Strength Training:
Landmine Rows (5x8) with Straight Arm Pulldowns (5x10):
- Rows:  55x13, 80x12, 105x11, 130x10, 155x9, 180x 3x8, 175x 2x8
- Pulldowns:  Blue CS Cords x 5x10

Pull Ups, Fat Man Pull Ups, and Ring Face Pulls:
- Pull Ups:  0x 2, 2, 2, 1
- Fat Man Pull Ups:  0x 8, 8, 8, 9
- Face Pulls:  13, 13, 12, 12

Single Arm DB High Pulls (3x12):
- High Pulls:  50x 12, 12, 12 (each arm)

Lean Away DB Curls with Fat Gripz (3x14 each):
- DB Curls:  30x 14, 14, 14

Monday 2.25.19

Warm Up:
- Hip Circle Walks:  3x 10 steps each way
- Vacuum Trunk Twists:  10x20
- Band Pull Aparts:  Blue Band x 5x20
- Single Leg Hip Thrusts:  0x 9, 9, 9

Strength Training:
Back Squats (3x4):
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 280x 4, 4, 4

Deadlifts (3x4):
- 135x7, 225x6, 315x5, 390x 4, 4, 4

Bulgarian Split Squats (3x10):
- 35x 10, 10, 10 (each leg)

Standing Calf Raises (3x15):
- 10x 15, 5x 15, 15

Sunday 2.24.19

Warm Up:
- Seated Press:  50x11, 70x10, 90x9, 110x8, 130x7
- Straight Arm Pulldowns:  Blue S Cords x 5x10- Band Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- Vacuum Trunk Twists:  5x20

Strength Training:
Seated Press (5x6) with Band Pull Aparts (100 reps):
- Press:  150x 2x6, 145x 3x6
- Band Pull Aparts:  Blue Band x 5x20

Dips (5x8) with Lean Away DB Lateral Raises (5x10):
- Dips:  10x 8, 8, 8, 8
- Lateral Raises:  30x 1x10, 25x 4x10 (each arm)

Incline DB Skull Crushers with Elbows Out Extensions (5x10 each movement):
- Skull Crushers:  35's x 1x10, 30's x 4x10
- Elbows Out Extensions:  35's x 1x10, 30's x 4x10

Saturday 2.23.19

Warm Up:
- Incline Y Raises: 10x10, 12.5x 9, 15x8, 17.5x7, 20x6, 22.5x5, 25x4, 27.5x3
- Rear Delt Raises: 10x10, 12.5x 9, 15x8, 17.5x7, 20x6, 22.5x5, 25x4, 27.5x3
- Rear Delt Swings: 10x10, 12.5x 9, 15x8, 17.5x7, 20x6, 22.5x5, 25x4, 27.5x3
- Vacuum Trunk Twists:  5x20

Strength Training:
Chest Supported DB Rows with Rear Delt Swings and Band Pull Aparts:
- Rows:  35x13, 40x12, 45x11, 50x10, 55x9, 60x 2x8, 55x 3x8
- Swings:  35x10, 40x9, 45x8, 50x7, 55x6
- BPA's:  Blue Band x 5x20

Chin Ups, Supinated Grip Lat Pulldowns, and No Money's:
- Chin Ups:  2, 2, 1, 1
- Lat Pulldowns:  160x 8, 8, 9, 9
- No Money's:  Red Band x 13, 13, 12, 12

Single Arm Leaning Shrugs with Single Arm DB High Pulls:
- Shrugs:  140x 12, 12, 135x 12 (each arm):
- High Pulls:  50x 12, 12, 45x 12 (each arm)

Lean Away DB Curls:
- 35x 14, 30x 14, 14

Friday 2.22.19

Warm Up:
- Hip Circle Walks:  2x 10 steps each way
- Single Leg Hip Thrusts:  0x 9, 9, 8
- Vacuum Trunk Twists:  5x20
- Band Pull Aparts:  Blue Band x 5x20


Strength Training:
Front Squat (3x5):
- 45x9, 95x8, 135x7, 185x6, 210x 5, 5, 5
- Vacuum Trunk Twists:  5x20

Sumo Deadlifts (3x4):
- 135x 8, 225x 7, 315x 6, 370x 5, 5, 5

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

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

Thursday 2.21.19

Rest day.

Wednesday 2.20.19

Warm Up:
- Band Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- Close Grip Bench Press:  45x10, 95x9, 135x8, 185x7, 225x6
- Reverse Grip Bench Press:  45x5, 95x4, 135x3, 185x2, 225x1
- Straight Arm Pulldowns:  Blue CS Cords x 5x10
- Vacuum Trunk Twists:  5x20

Strength Training:
Close Grip Bench Press (5x6) with Band Pull Aparts:
- Bench:  230x 3x6, 225x 2x6
- Pull Aparts:  Blue Band x 5x20

Reverse Grip Bench Press (5x8) with Lean Away Lateral Raises (5x10):
- Bench:  190x 3x8 185x 2x8
- Lateral Raises:  25x 5x10 (each arm)

Skull Crushers with Elbows Out DB Extensions (5x10 each):
- Skull Crushers:  95x 5x10 (stay at this weight)
- Elbows Out DB Extensions:  30's x 5x10 (use 35's next week)

Tuesday 2.19.19

Warm Up:
- Chest Support Rows:  25x13, 45x12, 70x11, 90x10, 115x9
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  0x 5x20

Strength Training:
Chest Supported Rows (5x8) with Straight Arm Pulldowns:
- Rows:  135x 8, 8, 8, 8, 8
- Pulldowns:  50 x 10, 10, 10, 10, 10 (on the cable machine)

Pull Ups, Fat Man Pull Ups, and No Money's:
- Pull Ups:  0x 2, 2, 1, 1
- Fat Man Pull Ups:  0x 8, 9, 9, 9 (subbed lat pulldowns @ 160)
- No Money's:  Red Band x 13, 13, 12, 12

Single Arm DB High Pulls and Ring Face Pulls:
- High Pulls:  50x 12, 12, 45x 12 (each arm)
- Face Pulls:  0x 12, 12, 12 (subbed incline DB face pulls with 30's)

Single Arm DB Curls with Rear Delt Swings (3x12 each):
- DB Curls:  40x 12, 12, 12
- Swings:  35's x 12, 30's x 12, 12

Monday 2.18.19

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Single Leg Hip Thrusts:  Skipped due to time

Strength Training:
Back Squats (3x5) with Band Pull Aparts and Vacuum Trunk Twists:
- Squats:  45x10, 95x9, 135x8, 185x=7, 225x6, 260x 5, 5, 5
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  0x 10x20

Deadlifts (3x5):
- 135x8, 225x7, 315x6, 370x 5, 5, 5

Bulgarian Split Squats (3x10):
- Skipped due to time

Donkey Calf Raises (3x15):
- Skipped due to time

Sunday 2.17.19

Warm Up:
- None

Accessory Training:
Upper Back Giant Set (50 reps each):
- Smith Machine Overhead Shrugs:  140x 5x10
- DB Shrugs:  140's x 5x10
- Band Pull Aparts:  Blue Band x 5x10
- Vacuum Tunk Twists:  5x20

Freemotion Machine Shoulders Giant Set (50 reps each movement):
- Rear Delts:  15x 5x10
- Lateral Raises:  15x 5x10
- Front Raises:  15x 5x10

Arms Giant Set (50 reps each):
- DB Spider Curls:  30's x 3x10, 25's x 2x10
- Incline DB Skull Crushers:  30's x 3x10, 25's x 2x10
- Incline Elbows Out DB Extensions:  30's x 3x10, 25's x 2x10

Arms Superset (50 reps each, both movements left, then right, no rest)
- Single Arm Crossbody Hammer Curls:  30x 5x10
- Single Arm Reverse Grip Cable Pushdowns:  45x 5x10

Saturday 2.16.19

Warm Up:
- Band Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- Arnold Press:  35's x11, 40's x10, 45's x9, 50's x8, 55's x7

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

Dips (5x8) with Lean Away Lateral Raises (5x10):
- Dips:  5x 8, 8, 8, 8
- Lateral Raises:  25x 5x10 each arm

Overhead Tricep Extensions with Landmine Rear Delt Raises (3x12 each movement):
- Extensions:  95x 12, 12, 12
- Rear Delts:  empty bar x 12, 12, 12

Friday 2.15.19

Warm Up:
- Chest Supported DB Rows:  35x13, 40x12, 45x11, 50x10, 55x9
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  5x20

Strength Training:
Chest Supported DB Rows (5x8) with Straight Arm Pulldowns:
- Rows:  60x8, 55x 8, 8, 8, 8
- Pulldowns:  Blue CS Cords x 5x10

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

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  50x12, 45x 12, 12
- Face Pulls:  0x 12, 12, 12

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

Thursday 2.14.19

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

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

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

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

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

Wednesday 2.13.19

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

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

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

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

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

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

Tuesday 2.12.19

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

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

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

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

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

Monday 2.11.19

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

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

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

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

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

Sunday 2.10.19

Warm Up:
- None

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

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

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

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

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

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

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

Saturday 2.09.19

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

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

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

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

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

Friday 2.08.19

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

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

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

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

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

Thursday 2.07.19

Warm Up:
- Dynamic mobility for hips, hamstrings and lower back
- Front Squats:  45x8, 95x7, 135x6, 185x5
- Band Pull Aparts:  Blue Band x 5x20

Strength Training:
Front Squat (3x4):
- 225x 4, 4, 4
- Vacuum Trunk Twists:  10x20

Sumo Deadlifts (3x4):
- 135x 8, 225x7, 315x6, 385x 4, 4, 4

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

Standing Calf Raises:
- 5x 15, 0x 15, 15 (slow eccentrics, 1:00 rest)

Wednesday 2.06.19

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

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

Reverse Grip Bench Press (4x8) with No Money's:
- Bench:  190x 8, 185x 8, 8, 8
- No Money's:  Red Band x 4x10

Shoulder Circuit (3x10 each movement):
- Snatch Grip Barbell Front Raises:  49x 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10
- Bent Over Rear Delt Raises:  20's x 10, 10, 10

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

Reverse Grip Pushdowns (3x15):
- Blue CS Cords x 15, 15, 15 (3-second negatives)

Tuesday 2.05.19

Warm Up:
- Landmine Rows:  50x13, 75x12, 100x11, 125x10, 150x9
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  0x 5x20

Strength Training:
Landmine Rows (5x8) with No Money's:
- Landmine Rows:  175x 8, 8, 8, 8, 8
- No Money's:  Red Band x 10, 10, 10, 10

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

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

Barbell Curls with Fat Gripz (3x12):
- 75x 12, 12, 12

Monday 2.04.19

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

Strength Training:
Back Squats (3x4) with Band Pull Aparts and Vacuum Trunk Twists:
- Squats:  45x9, 95x8, 135x7, 185x6, 225x5, 275x 4, 4, 4
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  0x 10x20

Deadlifts (3x4):
- 135x7, 225x6, 315x5, 385x 4, 4, 4

Bulgarian Split Squats (3x10):
- 25x 10, 10, 10 (each leg)

Donkey Calf Raises (3x15):
- 100x 15, 15, 15

Sunday 2.03.19

Warm Up:
- Close Grip Bench Press:  45x7, 95x6, 135x5, 185x4
- Reverse Grip Bench Press:  45x7, 95x6, 135x5, 185x4
- Straight Arm Pulldowns:  Orange CS Cords x 14, 12, 10, 8

Strength Training:
Close Grip Bench Press (5x6) with No Money's:
- Bench:  225x 6, 6, 6, 6, 6
- No Money's:  10, 10, 10, 10

Reverse Grip Bench Press (4x8) with Band Pull Aparts:
- Bench:  185x 8, 8, 8, 8
- Pull Aparts:  Blue Band x 5x20

Shoulder Circuit (3x10 each movement):
- Snatch Grip Barbell Front Raises:  48x 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10
- Chest Supported Rear Delt Raises:  20's x 10, 10, 10

Triceps Superset (3x12 each):
- DB Skull Crushers:  35's x 12, 12, 12
- Elbows Out DB Extensions:  35's x 12, 12, 12

Saturday 2.02.19

Warm Up:
- None

Strength Training:
Supinated Grip Suspended Rows and Band Pull Aparts:
- Rows:  0x 10, 10, 10, 10, 10 (feet on a 24" box)
- Pull Aparts:  Blue Band x 5x20

Fat Man Chin Ups and No Money External Rotations:
- Chin Ups:  0x 10, 10, 10, 10, 10
- No Money's:  Red Band x 5x10

Single Arm DB High Pulls and Ring Face Pulls:
- High Pulls:  45x 10, 10, 10, 10, 10 (each arm)
- Face Pulls: 0x 5x10

Alternating Cross Body DB Hammer Curls:
- 40's x 10, 10, 10, 10, 10

Friday 2.01.19

Warm Up:
- Dynamic mobility for hips, hamstrings and lower back

Strength Training:
Front Squat (3x5):
- 45x9, 95x8, 135x7, 185x6, 205x 5, 5, 5
- Band Pull Aparts:  Blue Band x 5x20
- Vacuum Trunk Twists:  10x20

Sumo Deadlifts (3x5):
- 135x 8, 225x7, 315x6, 365x 5, 5, 5

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

Standing Calf Raises:
- 0x 3x1:00 with 1:00 rest