7.31.2019

Wednesday 7.31.19

Upper Body Day D
Warm Up:
Shoulder Circuit:
- Y DB Raises: 5x14, 10x13, 15x12, 20x11
- Rear DB Raises: 5x14, 10x13, 15x12, 20x11
- Rear Delt DB Swings: 5x14, 10x13, 15x12, 20x11

Strength Training:
Shoulder Superset:
- 1-Arm DB High Pulls: 50x 4x10
- 1-Arm Leaning Lateral Raises:  20x 4x10

Pull/ Push Superset:
- Chest Supported DB Rows: 60x 10x10 (65's next week)
- Bench Press: 45x13, 95x12, 115x11, 135x10, 185x9, 225x 6, 6, 6, 5, 5 (205 next week for 8's)

Arms Superset:
- KB Spider Curls:  26x 5x10
- Barbell Skull Crushers:  75x 5x10

7.30.2019

Tuesday 7.30.19

Leg Day D
Warm Up:
Walking Lunges:
- 26 x 102 steps each leg (2x11 and 8x10, holding a 26 lbs KB)

Strength Training:
Quads and Calves Superset:
- Goblet Squats: 65x 1x10, 60 x 4x10 (3-second negatives, heels elevated)
- Standing Calf Raises:  0x 5x15 (3 second negatives)

Deadlifts:
- Warm Ups:  45x9, 135x7, 225x5, 315x3, 405x1 (3-second negatives, 1-second pause)
- Work Sets:  315x 5x5

7.29.2019

Monday 7.29.19

Upper Body Day C
Shoulder Warm Up Circuit:
- DB Y Raises: 5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- Rear Delt Raises:   5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- Rear Delt Swings:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Face Pulls:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Cuban Presses:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Lateral Raises:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7

Strength Training:
1-Arm DB High Pulls and Dip Warm Ups:
- High Pulls: 45x13, 50x 12, 55x11, 60x10, 65x9
- Dips:  0x13, 5x12, 10x11, 15x10, 20x9

Chin Ups, Fat Man Chin Ups, Weighted Dips, and Dips:
- Chin Ups/ Fat Man Chin Ups: 4/4, 4/4, 4/4, 3/5, 2/6
- Weighted Dips/ Unweighted Dips:  25x 6/2, 5/3, 4/4, 3/3, 2/6

Arms Superset:
- Crossbody Hammer Curls: 35x 2x10, 30x 3x10 (one arm at a time)
- Decline KB Skull Crushers: 35's x 5x10

7.28.2019

Sunday 7.28.19

Leg Day C
Warm Up:
None

Strength Training:
Reverse Hypers and Vacuum Trunk Twists
- Reverse Hypers: 50x 10x10
- Vacuum Trunk Twists: 10x10 (one superset each minute on the minute)

Standing Single Leg Curls:
- 35x 10x10 on the minute (each leg)

Single Leg Extensions:
- 70x 10x10 on the minute (each leg)

Donkey Calf Raises:
- 100x 10x10 on the minute

Back Squats
- Warm Ups:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1 (3-second negatives, 1-second pause)
- Work Sets:  245x 5x5

7.27.2019

Saturday 7.27.19

Upper Body Day B
Shoulder Warm Up Circuit:
- DB Y Raises: 5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- Rear Delt Raises:   5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- Rear Delt Swings:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Face Pulls:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Cuban Presses:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7
- DB Lateral Raises:  5's x 10, 10's x 10, 15's x 9, 20's x 8, 25's x 7

Strength Training:
1-Arm DB High Pulls and Reverse Grip Bench Press Warm Ups:
- High Pulls: 45x13, 50x 12, 55x11, 60x10, 65x9
- Reverse Grip Bench Press: 45x13, 95x12, 115x11, 135x10, 155x9

Chest Supported Row Warm Ups and Reverse Grip Bench Press Work Sets:
- Chest Supported Rows: 45x13, 70x 12, 90x11, 115x10, 135x9
- Reverse Grip Bench Press:  175x 5x8

Chest Supported Row Work Sets and Dips:
- Chest Supported Rows: 160x 5x8
- Dips:  0x 5x8

Arms Circuit:
- Flat DB Skull Crushers: 30's x 5x10
- Flat Elbows Out Extensions:  30's x 5x10
- Barbell Curls: 80x 2x10, 70x 3x10

7.26.2019

Friday 7.26.19

Leg Day B
Warm Up:
Walking Lunges:
- 26 x 101 steps each leg (1x11 and 9x10, holding a 26 lbs KB)

Strength Training:
Quads and Calves Superset:
- Goblet Squats: 60 x 5x10 (3-second negatives, heels elevated)
- Standing Calf Raises:  0x 5x15 (3 second negatives)

Sumo Deadlifts:
- Warm Ups:  45x9, 115x7, 205x5, 295x3, 385x1 (3-second negatives, 1-second pause)
- Work Sets:  295x 5x5

7.25.2019

Thursday 7.25.19

Upper Body Day A
Shoulder Warm Up Circuit:
- DB Y Raises: 5's x 10, 10's x 9, 15's x 8, 20's x 7, 25's x 6
- Rear Delt Raises:  5's x 10, 10's x 9, 15's x 8, 20's x 7, 25's x 6
- Rear Delt Swings: 5's x 10, 10's x 9, 15's x 8, 20's x 7, 25's x 6
- DB Face Pulls: 5's x 10, 10's x 9, 15's x 8, 20's x 7, 25's x 6
- DB Cuban Presses: 5's x 10, 10's x 9, 15's x 8, 20's x 7, 25's x 6
- DB Lateral Raises: 5's x 10, 10's x 9, 15's x 8, 20's x 7, 25's x 6

Strength Training:
Pull Ups and Fat Man Pull Ups with 1-Arm DB Presses:
- Pull Ups:
- Fat Man Pull Ups:
- Lat Pulldowns:  160x 13, 12, 11, 10, 9 (subbed these for pull ups today)
- 1-Arm DB Presses: 30x13, 35x12, 40x11, 45x10, 50x9

1-Arm DB High Pulls and 1-Arm DB Presses:
- High Pulls:  55x 2x8, 50x 3x8
- DB Presses:  55x 2x8, 50x 3x8

Arms Circuit:
- Incline DB Skull Crushers: 30's x 4x10, 25's x 1x10
- Incline Elbows Out Extensions:  30's x 4x10, 25's x 1x10
- DB Curls: 30's x 4x10, 25's x 1x10

7.24.2019

Wednesday 7.24.19

Leg Day A
Warm Up:
Walking Lunges:
- 26 x 100 steps each leg (holding a 26 lbs KB, alternating hands every 10 steps)

Strength Training:
Posterior Chain and Calves Superset:
- DB Romanian Deadlift Shrugs: 60's x 5x10 (3-second negatives)
- Standing Calf Raises:  0x 5x15 (3 second negatives)

Front Squats:
- Warm Ups:  45x9, 95x7, 135x5, 185x3, 225x1 (3-second negatives, 1-second pause)
- Work Sets:  185x 5x5

Tuesday 7.23.19

Rest day on vacation in Ohio.

Monday 7.22.19

Rest day on vacation in Ohio.

Sunday 7.21.19

Rest day on vacation in Ohio.

Saturday 7.20.19

Rest day on vacation in Ohio.

Friday 7.19.19

Rest day on vacation in Ohio.

Thursday 7.18.19

Rest day on vacation in Ohio.

Wednesday 7.17.19

Rest day on vacation in Ohio.

7.16.2019

Tuesday 7.16.19

Lower Body De-Load Day

Warm Up:
- Walking Lunges:  20 lbs BB's x 110 each leg (10 sets of 11 with minimal breaks)

Strength Training:
Sumo Deadlifts:
- Warm Ups: 45x9, 95x7, 185x5, 275x3, 365x1
- Work Sets:  275x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Core Circuit:
5 Rounds of:
- Leg Raises from Dip Support x5
- Serratus Crunches with 35's x 10
- Vacuum Trunk Twists: 20

Finisher:
- Skipped due to time

7.15.2019

Monday 7.15.19

Upper Body Push De-Load Day

Warm Up:
- Victory Raises:  5's x15, 10's x14, 15's x13, 20's x 12, 25's x 11
- Reverse Grip Bench Press: 45x9, 95x7, 135x5, 185x3, 225x1

Strength Training:
Overhead DB Lateral Raises and Reverse Grip Bench Presses:
- Overhead Lateral Raises:  25's x 2x10, 20's x 3x10
- Reverse Grip Bench Press:  170x 5x10

DB Lateral Raises and Dips:
- Lateral Raises:  30's x 2x10, 25's x 3x10
- Dips:  0x 5x10

Triceps Superset:
- Decline KB Skull Crushers:  35's x 5x10
- Elbows Out DB Extensions:  35's x 5x10

Triceps and Rear Delt Finisher:
- Reverse Grip Pushdowns:  Blue CS Cords x 5x10 (5-second reps)
- Band Pull Aparts:  Red Band x 5x20

7.14.2019

Sunday 7.14.19

Upper Body Pull De-Load Day

Warm Up:
Hammer Strength Pulldowns:
- 90x10, 140x10, 160x10 (underhanded grip)

Strength Training:
Hammer Strength Pulldowns:
- 180x 5x10 (underhand grip)

Hammer Strength Chest Supported Rows:
- 180x 5x10

Upper Back Circuit:
- Y DB Raises:  20's x 5x10
- Rear Delt Raises: 20's x 5x10
- Rear Delt DB Swings:  20's x 5x10

Lean- Away DB Curls:
- 30's x 1x10, 35's x 4x10 (each arm)

Saturday 7.13.19

Rest day.

7.12.2019

Friday 7.12.19

Lower Body De-Load Day

Warm Up:
- Walking Lunges:  20 lbs BB's x 100 each leg

Strength Training:
Front Squat Warm Up Sets with Core:
- Front Squats: 45x9, 95x7, 135x5, 185x3, 225x1 (paused reps)
- Serratus Crunches: 35's x 5x10
- Vacuum Trunk Twists:  0x 5x20

Front Squats and Standing Calf Raises:
- Front Squats:  165x 10-9-8-7-6-5-4-3-2-1
- Calf Raises:  10x 20-18-16-14-12-10-8-6-4-2

Finisher:
- Skipped due to time

7.11.2019

Thursday 7.11.19

Upper Body Push De-Load Day

Warm Up:
- Close Grip Bench Press:  45x11, 95x9, 135x7, 185x5, 225x3, 275x1
- Overhead DB Lateral Raises:  5's x 15, 10's x 14, 15's x 13, 20's x 12, 25's x 11

Strength Training:
Close Grip Bench Press (5x8) and DB Lateral Raises (5x10):
- Bench:  225x 8, 8, 8, 8, 8
- Lateral Raises:  30's x 10, 25's x 4x10

DB Presses (5x10) and Ring Face Pulls (5x10):
- DB Presses:  55's x 2x10, 50's x 3x10
- Face Pulls:  0x 5x10

Triceps and Reaer Delts Circuit (5x12 each):
- Skull Crushers:  75x 5x12
- Elbows Out DB Extensions:  35's x 5x12
- Band Pull Aparts:  Red Band x 5x12

Finisher:
Skipped for time

7.10.2019

Wednesday 7.10.19

Upper Body Pull De-Load Day

Warm Up:
Upper Back Circuit:
- Y Raises: 5's x10, 10's x10, 15's x9, 20's x8, 25's x7
- Rear Delt Raises: 5's x10, 10's x10, 15's x9, 20's x8, 25's x7
- Rear Delt Swings: 5's x10, 10's x10, 15's x9, 20's x8, 25's x7
- Rear Delt Rows: 5's x10, 10's x10, 15's x9, 20's x8, 25's x7

Strength Training:
Pull Ups (1:00 rest between sets):
- 0x 7, 7, 6, 3, 3

Chest Supported DB Rows (1:00 between sets):
- 75x 10, 70x 4x10

1-Arm DB High Pulls (1:00 between sets):
- 45x 2x12, 40x 3x12 (each arm)

Cross-Body DB Hammer Curls (1:00 between sets):
- 35x12
- 35x12
- 35x12
- 35x11, 30x1
- 35x10, 30x2

Barbell Spider Curls (1:00 between sets):
- 45x 5x12 (3-second negatives)

Finisher:
KB Swings:
- 70 51 reps unbroken

7.09.2019

Tuesday 7.09.19

Lower Body De-Load Day

Warm Up:
- Walking Lunges:  18 lbs KB's x 100 each leg

Strength Training:
Deadlift Warm Up Sets with Core:
- Deadlift: 45x9, 135x7, 225x5, 315x3, 405x1 (3-second negatives)
- Supported Knees to Elbows: 25's x 10, 10, 10, 10, 10
- Vacuum Trunk Twists:  0x 20, 20, 20, 20, 20

Deadlifts and Standing Calf Raises:
- Deadlifts:  315x 10-9-8-7-6-5-4-3-2-1
- Calf Raises:  10x 20-18-16-14-12-10-8-6-4-2

Finisher:
- KB Swings: 70x 51 reps unbroken

7.08.2019

Monday 7.08.19

Upper Body Push De-Load Day

Warm Up:
- Reverse Grip Bench Press: 45x9, 95x7, 135x5, 185x3, 225x1
- DB Lateral Raises:  25's x 10, 10, 10, 10, 10
- Elbows Out DB Extensions:  35's x 10, 10, 10, 10, 10

Strength Training:
Circuit #1:
- Reverse Grip Bench Press:  165x 10, 10, 10, 10, 10
- DB Lateral Raises: 25's x 10, 10, 10, 10, 10
- KB Skull Crushers (slight incline):  35's x 10, 10, 10, 10, 10

Circuit #2:
- DB Press:  55's x 10, 50's x 10, 10, 10, 10, 10
- Ring Face Pulls:  0x 10, 10, 10, 10, 10
- Reverse Grip Pushdowns:  Blue CS Cords x 10, 10, 10, 10, 10

Finisher:
- Dips:  10-9-8-7-6-5-4-3-2-1
- Band Pull Aparts:  Red Band x 20- 18-16- 14- 12- 10- 8- 6- 4- 2

Sunday 7.07.19

Rest day recovering from the wedding.

Saturday 7.06.19

Rest day for the wedding.

Friday 7.05.19

Rest day to set up for the wedding.

7.04.2019

Thursday 7.04.19

Lower Body De-Load Day

Warm Up:
- Dynamic mobility for spine, hips, hamstrings, and calves
- Paused Back Squats: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Vacuum Trunk Twists:  2x20

Strength Training:
Back Squats and Donkey Calf Raises:
- Squats: 225x 10-9-8-7-6-5-4-3-2-1
- Calf Raises:  80x 20-18-16-14-12-10-8-6-4-2
* Rest as little as possible, all rounds unbroken

Walking Lunges:
- 100 reps per leg holding a 5 lbs DB

Finisher:
KB Swings:  
- 70x 50 reps unbroken

7.03.2019

Wednesday 7.03.19

Upper Body De-Load Day

Shoulders Circuit:
- Victory Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6
- Lateral Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6
- Y Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6
- Rear Delt Raises: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6
- Rear Delt Swings: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6
- Rear Delt Rows: 5's x10, 10's x9, 15's x8, 20's x7, 25's x6

Arms Circuit:
- Incline DB Skull Crushers: 25's x 1-2-3-4-5-6 (alternating with elbows out extensions)
- Elbows Out Extensions: 25's x 1-2-3-4-5-6
- KB Spider Curls: 26's x 15
- DB Skull Crushers:  30's x 1-2-3-4-5
- Elbow Out Extensions:  30's x 1-2-3-4-5
- KB Spider Curls:  26's x 15
- DB Skull Crushers:  35's x 1-2-3-4
- Elbows Out Enstensions: 35's x 1-2-3-4
- KB Spider Curls:  26's x 15
- DB Skull Crushers: 40's x 1-2-3
- Elbows Out Extensions:  40's x 1-2-3
- KB Spider Curls:  26's x 15
- DB Skull Crushers:  35's x 1-2-3-4
- Elbows Out Enstensions: 35's x 1-2-3-4
- KB Spider Curls:  26's x 15
- DB Skull Crushers:  30's x 1-2-3-4-5
- Elbow Out Extensions:  30's x 1-2-3-4-5
- KB Spider Curls:  26's x 15
- DB Skull Crushers: 25's x 1-2-3-4-5-6
- Elbows Out Extensions: 25's x 1-2-3-4-5-6
- KB Spider Curls: 26's x 15

Push/Pull Circuit:
- Hammer Strength Bench Press:  180x 10-9-8-7-6-5-4-3-2-1 (alternating with rows)
- Chest Supported DB Rows:  75's x 10-9-8-7-6-5-4-3-2-1

7.02.2019

Tuesday 7.02.19

Leg Day (De-Load)

Warm Up:
- GHD Sit Ups:  2x10
- GHD Hip Extensions:  2x10
- Deadlifts:  45x8, 135x7, 225x6 (slow eccentrics)
- Vacuum Trunk Twists:  2x20

Strength Training:
10 Rounds of:
- Deadlifts:  315x5
- Walking Lunges:  5x 10 each leg
* Rest as little as possible, all rounds unbroken

Finisher:
KB Swings:  
- 70x 50-40-30-20-10
* 1:00 between rounds, all rounds unbroken

Monday 7.01.19

Rest day.