Tuesday 4.30.19

Warm Up:
- Y DB Raises:  5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt DB Raises:  5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt DB Swings:  5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Pull Ups and Rear Delt Swings:
- Pull Ups:  0x 3, 3, 3, 3, 3
- Swings:  30x 5x10

Chest Supported DB Rows and Band Pull Aparts:
- Rows:  65's x 5x8
- Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  55x 5x10
- Face Pulls:  0x 5x10

Incline DB Curls with Fat Gripz (5x12 each):
- 30x 12
- 30x 12
- 30x 10, then 30x2 one side at a time
- 30x 9, then 30x 3 one side at a time

Hammer Grip Spider Curls (5x14):
- 20's x 14
- 20's x 14
- 20's x 14
- 20's x 14
- 20's x 14

Monday 4.29.19

Warm Up:
Walking Lunges, KB Swings and Vacuum Trunk Twists:
Start a round every 2:00:
- Walking Lunges:  1x11, 9x10
- Swings:  70x 1x11, 9x10
- Trunk Twists:  10x20

Strength Training:
1-Leg Romanian Deadlifts and Swiss Ball Serratus Crunches:
- Romanian DL's:  35's x 5x10
- Serratus Crunches:  35's x 5x10

Donkey Calf Raises with Supported Leg Raises:
- Calves:  80x 5x12
- Leg Raises:  5x10

Front Squats (5x10):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1 (go up 5 lbs on all sets)
- Work Sets:  135x 5x10 (go up 5 lbs on all sets)

Sunday 4.28.19

Rest day, driving home from Utah.

Saturday 4.27.19

Rest day.

Friday 4.26.19

Rest day.

Thursday 4.25.19

Vacation workout...

Tabata Legs and Core:
- Air Squats (back is tight so I held onto the treadmill for these)
- Split Squats Left
- Split Squats Right
- Frog Pumps
- Serratus Crunches with 25's (flutter kicks during the :10 rest)
- DB Romanian Deadlifts with 50's

Wednesday 4.24.19

Rest day.

Tuesday 4.23.19

Vacation workout...

Upper Body Circuit (100 reps each):
- Push Ups:  20, 18, 16, 14, 12, 10, 10
- Band Pull Aparts: Red Band x 20, 18, 16, 14, 12, 10, 10
- Bent Over Band Rows:  Blue Band x 20, 18, 16, 14, 12, 10, 10

Lateral Raises (100 reps):
- 25's x 20, 18, 16, 14, 12, 10, 10

Arms Circuit (100 reps each):
- Standing DB Curls:  25's x 20, 18, 16, 14, 12, 10, 10
- Overhead Tricep Extensions:  25x 20, 18, 16, 14, 12, 10, 10 each arm

Triceps Finisher (100 reps):
- Elbows Out DB Extensions:  25's x 40, 30, 20, 10

Monday 4.22.19

Vacation workout at the house in St. George...

Lower Body Focus:
Walking Lunges and Air Squats (100 each):
- Lunges:  10x10 each leg
- Squats:  10x10

Vacuum Trunk Twists and Hip Abduction to Glute Briges (100 each):
- Vacuum Trunk Twists:  5x20
- Abduction/ Briges:  Hip Circle x 5x20

Sunday 4.21.19

Rest day, driving to Utah.

Saturday 4.20.19

Warm Up:
- Reverse Grip Cable Pushdowns:  50x10, 52.5x10, 55x10, 57.5x10, 60x10
- Band Pull Aparts:  Red Band x 5x10
- DB Cuban Press:  5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Triceps and Shoulders Circuit:
- Incline KB Skull Crushers:  37.5 x 5x10
- Incline Elbows Out Extension:  32.5 x 5x10
- DB Lateral Raises:  32.5 x 5x10

Seated DB Presses with Rear Delt Raises and Rear Delt DB Swings:
- Presses:  25x10, 30x10, 35x10, 40x10, 45x10, 50x 5x10
- Rear Delt Raises:  20's x 5x10
- Swings:  32.5 x 5x10

Dips and Ring Face Pulls:
- Dips:  5x 1x10, 0x 4x10
- Face Pulls:  5x10

Friday 4.19.19

Warm Up:
- Incline Y Raises: 5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt Raises: 5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt Swings: 5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Chin Ups and Rear Delt DB Swings:
- Chin Ups:  4, 3, 3, 3, 3
- Swings:  30's x 5x10

Chest Supported Db Rows and Band Pull Aparts:
- Rows:  65's x 5x8
- Band Pull Aparts:  5x10

Single Arm DB High Pulls with Ring Face Pulls (5x10):
- High Pulls:  60x 1x10, 55x 4x10 (each arm)
- Face Pulls:  5x10

Crossbody Hammer Curls with Fat Gripz (5x12):
- 35x12
- 35x12
- 35x12
- 35x11, 30x1
- 30x 12

KB Spider Curls (5x14):
- 26's x 7, 18's x 7
- 26's x 7, 18's x 7
- 26's x 7, 18's x 7
- 26's x 7, 18's x 7
- 26's x 7, 18's x 7

Thursday 4.18.19

Warm Up:
- None

Strength Training:
Alternating Reverse Lunges and KB Swings:
- Lunges:  0x 10x15 each leg
- KB Swings:  70x 10x15
**Start each round on the 2:00 mark.

Standing Calf Raises and Serratus Crunches:
- Calf Raises:  15x 5x12
- Crunches:  45x 1x10, 40x 4x10

Deadlifts, Suspended Knees to Elbows and Vacuum Trunk Twists:
- Deadlifts:  95x7, 135x6, 185x5, 225x4, 315x3, 405x2, 455x1, 375x 3x5
- Knees to Elbows:  5x10
- Vacuum Trunk Twists:  5x20

Wednesday 4.17.19

Warm Up:
- None

Strength Training:
Triceps and Shoulders Circuit #1:
- Decline KB Skull Crushers:  26's x 10, 35's x 4x10
- Overhead DB Lateral Raises:  5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 10
- Band Pull Apart:  Red Band x 5x10

Triceps and Shoulders Circuit #2:
- DB Skull Crushers:  40's x 4x10, 35's x 1x10
- Elbows Out DB Extensions:  40's x 4x10, 35's x 1x10
- DB Lateral Raises to Parallel:  30's x 5x10

Reverse Grip Bench Press, Ring Face Pulls, and Straight Arm Pulldowns:
- Bench:  45x9, 95x7, 135x5, 185x3, 225x1, 185x 9, 8, 8, 8, 8
- Face Pulls:  5x10
- Pulldowns:  Orange CS Cords x 5x10

Bench Press:
- 185x 9, 8, 8, 8, 8

Tuesday 4.16.19

Warm Up:
- Y DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt DB Swings:  5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Pull Ups and Rear Delt Swings:
- Pull Ups:  0x 4, 3, 3, 3, 3
- Swings:  30x 5x10

Ring Rows and Band Pull Aparts:
- Rows:  0x 10, 9, 9, 9, 9
- Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  60x 1x10, 55x 4x10
- Face Pulls:  0x 5x10

Lean Away DB Curls with Fat Gripz (5x12 each):
- 35x 12
- 35x 12
- 35x 12
- 35x11, 30x1

Hammer Grip Spider Curls (5x14):
- 25's x 14
- 25's x 14
- 25's x 1, 20's x 13
- 20's x 14
- 20's x 14

Monday 2.15.19

Rest Day.

Sunday 4.14.19

Warm Up:
- None

Strength Training:
Walking Lunges and KB Swings:
- Lunges:  10x 15 each leg (start adding weight next time)
- Swings:  53x 10x15 (70 lbs next time)
One round every two minutes

Donkey Calf Raises with Hanging Leg Raises:
- Calves:  80x 5x12
- Leg Raises:  5x10

Back Squats with Vacuum Trunk Twists and Serratus Crunches:
- Squats:  45x13, 95x11, 135x9, 185x7, 225x5, 275x3, 315x1, 250x 3x5
- Twists:  5x20
- Crunches:  40's x 5x10

Saturday 4.13.19

Warm Up:
- None

Strength Training:
Triceps and Shoulders Circuit #1:
- Reverse Grip Cable Pushdowns:  70x10, 80x10, 90x10, 100x10, 110x10
- Overhead DB Lateral Raises: 5x10, 10x10, 15x10, 20x10, 25x10
- Band Pull Aparts:  Red Band x 5x10

Triceps and Shoulders Circuit #2:
- Incline KB Skull Crushers:  37.5 x 3x10, 35x 2x10
- Incline Elbows Out Extension:  32.5 x 3x10, 30x 2x10
- DB Lateral Raises:  30 x 5x10
- Band Pull Aparts:  Red Band x 5x10

1-Arm DB Overhead Presses and Rear Delt DB Swings:
- Presses:  50x 4x10, 45x 1x10
- Swings:  32.5 x 1x10, 30x 4x10

Dips and Ring Face Pulls:
- Dips:  0x 5x10
- Face Pulls:  5x10

Friday 4.12.19

Warm Up:
- Incline Y Raises: 5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt Raises: 5x10, 10x9, 15x8, 20x7, 25x6
- Rear Delt Swings: 5x10, 10x9, 15x8, 20x7, 25x6
- No Money's:  Red Band x 5x10

Strength Training:
Chest Supported, Rear Delt DB Swings, and Band Pull Aparts:
- Rows:  30x 8, 35x 8, 40x8, 50x8, 60x8, 65x 8x8, 60x 1x8
- Swings:  30x5, 35x4, 40x3, 50x2, 60x1
- Band Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls (5x10):
- High Pulls:  55x 5x10 (each arm)
- Face Pulls:  5x10

Chin Ups (EMOM for 5 rounds):
- Chin Ups:  3, 3, 3, 3, 3

Crossbody Hammer Curls with Fat Gripz (4x12):
- 35x12
- 35x12
- 35x12
- 35x10, 30x2

KB Spider Curls (3x14):
- 26's x 9, 18's x 5
- 26's x 9, 18's x 5
- 26's x 9, 18's x 5
- 1:00 set with 18's (time allowing)

Thursday 4.11.19

Warm Up:
- None

Strength Training:
1-Leg RDL's and Goblet Squats (4x8 each):
- RDL's:  15's x13, 20's x12, 25's x11, 30's x10, 35's x9, 40's x 1x8, 35's x 3x8
- Goblet Squats:  20x15, 30x14, 40x13, 50x12, 60x11, 70x 1x10, 65x 3x10

Deadlifts (3x5):
- Deadlifts:  115x8, 205x7, 295x6, 385x 3x6 (go up 1 pound each week)

Ab Work (superset with each set of the above):
- Vacuum Trunk Twists:  5x20
- Serratus Crunches:  40's x 5x10
- Suspended Knees to Elbows:  5x10

Standing Calf Raises:
- 15x 4x12, 10x 2x12

Wednesday 4.10.19

Warm Up:
- None

Strength Training:
Triceps and Shoulders Circuit #1:
- Decline KB Skull Crushers:  18's x 10, 26's x 10, 35's x 3x10
- Overhead DB Lateral Raises:  5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 10
- Band Pull Apart:  Red Band x 5x10

Triceps and Shoulders Circuit #2:
- DB Skull Crushers:  40's x 3x10, 35's x 2x10
- Elbows Out DB Extensions:  40's x 3x10, 35's x 2x10
- DB Lateral Raises to Parallel:  30's x 5x10
- Band Pull Apart:  Red Band x 5x10

Reverse Grip Bench Press, Ring Face Pulls, and Straight Arm Pulldowns:
- Bench:  45x5, 95x4, 135x3, 185x2, 225x1, 185x 5x8
- Face Pulls:  5x10
- Pulldowns:  Orange CS Cords x 5x10

Bench Press:
- 185x 3x10

Tuesday 4.09.19

Warm Up:
- Y DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5, 35x4
- Rear Delt DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5, 35x4
- Rear Delt DB Swings:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5, 35x4
- No Money's:  Red Band x 5x10

Strength Training:
Ring Rows and Band Pull Aparts:
- Rows:  0x 9, 9, 9, 9, 9
- Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  55x 5x10
- Face Pulls:  0x 5x10

Pull Ups:
- Pull Ups:  0x 3, 3, 3, 3, 3

Lean Away DB Curls with Fat Gripz (4x12 each):
- 35x 12
- 35x 12
- 35x 12
- 35x10, 30x2

Hammer Grip Spider Curls (3x14):
- 25's x 2x14, 20's x 1x14

Monday 4.08.19

Warm Up:
- None

Strength Training:
Bulgarian Split Squats, DB RDL Shrugs, and Ab Work:
- BSS:  10's x8, 15's x8, 20's x8, 25's x8, 30's x8, 35's x3x8
- DBRDLS:  15's x10, 25's x10, 35's x10, 45's x10, 55's x10, 65's x3x10
- Hanging Leg Raises:  4x10
- Serratus Crunches:  40's x 4x10

Back Squats:
- Squats:  45x5, 95x5, 135x5, 185x5, 225x5, 270x 5, 0, 0 (felt a little sick so I stopped)

Standing Calf Raises:
- 15 x 4x12, 10x 2x12

Sunday 4.07.19

Warm Up:
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x10
- No Money's:  Red Band x 5x10
- DB Cuban Press:  5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Seated DB Presses (5x6), Rear Delt DB Swings, and DB Lateral Raises:
- Presses:  40x11, 45x10, 50x9, 55x8, 60x7, 65x 4x6, 60x 1x6
- Swings:  30's x 5x10
- Lateral Raises:  30's x 5x10

Weighted Dips (5x8) with Ring Face Pulls:
- Dips:  25 x 5x8
- Face Pulls:  5x10

Triceps Superset (3x10 each):
- Incline KB Skull Crushers  37.5's x 2x10, 35's x 3x10
- Incline Elbows Out Extensions:  32.5's x 2x10, 30's x 3x10

1-Arm Reverse Grip Cable Pushdowns (5x12):
- 22.5x 5x12

Saturday 4.06.19

Rest day playing gold for Steve's retirement.

Friday 4.05.19

Warm Up:
- Incline Y Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- Rear Delt Raises: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- Rear Delt Swings: 5x10, 10x9, 15x8, 20x7, 25x6, 30x 5, 35x4
- No Money's:  Red Band x 5x10

Strength Training:
Chest Supported, Rear Delt DB Swings, and Band Pull Aparts:
- Rows:  35x 8, 45x7, 55x6, 65x 3x8, 60x 2x8
- Swings:  35x8, 45x7, 55x6
- Band Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls (5x10):
- High Pulls:  55x 4x10, 50x 1x10 (each arm)
- Face Pulls:  5x10

Chin Ups with Straight Arm Pulldowns (5 sets):
- Chin Ups:  3, 3, 3, 3, 2
- Pulldowns:  Orange CS Cords x 7, 7, 7, 7, 8

Crossbody Hammer Curls with Fat Gripz (4x12):
- 35x12
- 35x12
- 35x12
- 35x9, 30x3

KB Spider Curls (3x14):
- 26's x 8, 18's x 6
- 26's x 8, 18's x 6
- 26's x 8, 18's x 6

Thursday 4.04.19

Warm Up:
- None

Strength Training:
1-Leg RDL's, Goblet Squats, and Ab Work:
- RDL's:  5x8, 10x8, 15x8, 20x8, 25x8, 30x8, 35x 5x8
- Goblet Squats:  10x10, 20x10, 30x10, 40x10, 50x10, 60x10, 65x 5x10
- Psoas March:  3x10
- Pallof Press:  Orange CS Cord x 3x10
- Hanging Leg Raises:  3x10 (from dip support)
- Serratus Crunches:  40's x 3x10

Deadlifts with Vacuum Trunk Twists:
- Deadlifts:  135x8, 225x7, 315x6, 385x 1x5, 380x 2x5
- Trunk Twists:  5x20

Standing Calf Raises:
- 15x 3x12, 10x 3x12

Wednesday 4.03.19

Warm Up:
- Straight Arm Pulldowns:  Blue CS Cords x 13, 13, 12, 12
- Band Pull Aparts:  Red Band Doubled x 13, 13, 12, 12
- Close Grip Bench Press:  55x10, 105x9, 145x8, 195x7
- Reverse Grip Bench Press:  55x4, 105x3, 145x2, 195x1

Strength Training:
Close Grip Bench Press (5x6) with Ring Face Pulls (Every 3:00):
- Bench:  235x 4x6, 230x 1x6
- Face Pulls:  5x10

Reverse Grip Bench Press (5x8) with Seated DB Lateral Raises (Every 2:30):
- Bench:  195x 4x8, 190x 1x8
- Lateral Raises:  35's x 3x10, 30's x 2x10

DB Skull Crushers and Elbows Out DB Extensions (Every 2:00):
- Skull Crushers:  40's x 2x10, 35's x 3x10
- Elbows Out DB Extensions:  40's x 2x10. 35's x 3x10

Decline KB Skull Crushers (Every 2:00):
- 35's x 11, 11, 11, 11, 10

Tuesday 4.02.19

Warm Up:
- Y DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Rear Delt DB Raises:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Rear Delt DB Swings:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- No Money's:  Red Band x 5x10

Strength Training:
Ring Rows and Band Pull Aparts:
- Rows:  0x 9, 9, 9, 9, 8
- Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  55x 4x10, 50x 1x10
- Face Pulls:  0x 5x10

Pull Ups with Straight Arm Pulldowns:
- Pull Ups:  0x 3, 3, 3, 3, 2
- Pulldowns:  Orange CS Cords x 7, 7, 7, 7, 8

Lean Away DB Curls with Fat Gripz (4x12 each):
- 35x 3x12, 30x 1x12

Hammer Grip Spider Curls (3x14):
- 25's x 1x14, 20's x 2x14

Monday 4.01.19

Warm Up:
- Dynamic mobility for hips, lower back, and hamstrings
- Hip Circle
- Hip flexor stretches

Strength Training:
Back Squats (3x5) with Psoas Marches, Pallof Presses, and Hanging Leg Raises:
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 2x5, 265x 1x5
- Psoas March:  Black Miniband x 3x10
- Pallof Press:  Orange CS Cords x 3x10
- Candlesticks:  3x10

Barbell Reverse Lunges (3x8) with Serratus Crunches:
- Lunges:  120x 1x8, 115x 3x8 (each leg)
- Crunches:  40's x 3x10

DB Romanian Deadlift Shrugs (5x10) with Standing Calf Raises and Vacuum Trunk Twists:
- DBRDS's:  65's x 2x10, 60's x 3x10
- Calf Raises:  10x 5x15 (stay at this weight)
- Trunk Twists:  5x20