Tuesday 12.31.19

Warm Up:
- None

Strength Training:
20 rounds of:
- 1-Leg Romanian DL's: 50x 20x 5 each leg
- Goblet Squats: 50x 20x10
- Single Unders: 20x 53

Workout Totals:
- 1-Leg RDL's: 100 reps each leg
- Goblet Squats: 200 reps
- Single Unders: 1060 reps

Monday 12.30.19

Warm Up:
- None

Strength Training:
Close Grip Bench Press, Ring Rows, and Ring Face Pulls:
- Bench: 45x10, 95x8, 135x6, 185x4, 225x2, 275x 5x1, 225x5, 185x 10x5, then 4, 3, 2, 1
- Ring Rows: 10, 8, 6, 4, 2, 5x1, 10x5, 4, 3, 2, 1
- Ring Face Pulls: 10, 8, 6, 4, 2, 5x1, 10x5, 4, 3, 2, 1

Triceps:
- Skull Crushers: 39x 3x12
then...
- Overhead Triceps Extensions: 45x 47 reps unbroken

Sunday 12.29.19

Warm Up:
- None

Strength Training:
20 rounds of:
- Vacuum Trunk Twists: 20x10
- Bulgarian Split Squats: 0x 20x 5 each leg
- KB Swings: 70x 20x10
- Single Unders: 20x 53

Workout Totals:
- Vacuum Trunk Twists: 200 reps
- Bulgarian Split Squats: 100 reps each leg
- KB Swings: 200 swings
- Single Unders: 1060 reps

Saturday 12.28.19

Warm Up:
Shoulder Circuit:
- DB Front Raises: 5x10, 8x10, 10x10, 12x10, 15x10
- DB Rear Delt Raises: 5x10, 8x10, 10x10, 12x10, 15x10
- DB Lateral Raises: 5x10, 8x10, 10x10, 12x10, 15x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Push/ Pull Circuit (100 reps of each):
- Fat Man Pull Ups: 18 x 5, then 4, 3, 2, 1
- Band Pull Aparts: Red Band x 18x5, then 4, 3, 2, 1
- Dips: 0x 18x5, then 4, 3, 2, 1

Arms Superset:
- Overhead EZ Bar Extensions: 78x 3x12
- EZ Bar Curls: 78x 3x12

Arms Finisher:
- Skull Crushers: 45x 46 reps unbroken
- DB Hammer Curls: 20's x 46 reps unbroken

Friday 12.27.19

Warm Up:
- Vacuum Trunk Twists: 5x20
- Front Squats and Back Squats: 45x 25, 95x 12, 135x 9, 185x 6
- Single Unders: 4x 52 reps

Strength Training:
- Back Squats: 225x 16 x5
- Single Unders: 16 x 52

Totals:
- Squat Weight Total: 22,590 pounds
- Total Single Unders: 1,040

Thursday 12.26.19

Warm Up:
- Vacuum Trunk Twists: 5x10
- Straight Arm Pulldowns: Orange CS Cords x 10, 9, 8, 7, 6
- 1-Arm DB High Pulls: 10x10, 20x9, 30x8, 40x7, 45x6 (each arm)
- 1-Arm DB Press: 10x10, 20x9, 30x8, 40x7, 45x6 (each arm)

Strength Training:
Vertical Push/ Pull Circuit:
- Straight Arm Pulldowns: Orange CS Cords x 10x5, then 4, 3, 2, 1
- 1-Arm DB High Pulls: 50x 10x5, then 4, 3, 2, 1 (each arm)
- 1-Arm DB Press: 50x 10x5, then 4, 3, 2, 1 (each arm)

Arms Superset:
- DB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35's x 3x12

Arms Finisher:
- Elbows Out DB Extensions: 30's x 46 reps unbroken
- EZ Barb Spider Curls: 20x 46 reps unbroken

Workout Totals: 100 total reps of pulldowns, high pulls and presses

Wednesday 12.25.19

Rest day.

Tuesday 12.24.19

Warm Up:
- Deadlifts: 45x 35, 135x 12, 225x 7
- Single Unders: 3x 52 reps

Strength Training:
- Deadlifts: 315x 17x5
- Single Unders: 17x 52

Totals:
- Deadlift Weight Total: 31,580 pounds
- Total Single Unders: 1,040

Monday 12.23.19

Warm Up:
Shoulder Circuit:
- Band Pull Aparts: Red Band x 13, 13, 12, 12
- 1-Arm DB High Pulls: 20x10, 30x10, 40x10, 50x1
- 1- Arm DB Press: 20x10, 30x10, 40x10, 50x1

Strength Training:
Reverse Grip Bench Press with Landmine Rows:
- Bench: 45x12, 95x10, 135x8, 185x6, 2010x 4x4
- Rows: 26x12, 51x11, 76x10, 101x9, 126x 4x8

Close Grip Bench Press with 1-Arm Landmine Rows:
- Bench: 210x 4x8
- Rows: 76x 4x8 each arm

Arms Superset:
- Skull Crushers: 78x 3x12
- Barbell Curls: 78x 3x12

Arms Finisher:
- Overhead Triceps Extensions: 45x 46 reps unbroken
- Reverse Curls: 35x 46 reps unbroken

Sunday 12.22.19

Rest day.

Saturday 12.21.19

Warm Up:
- None

Strength Training:
Ring Face Pulls, Ring Rows, and Dips Circuit:
- 1x6, 14x5 (76 total reps of each)

Arms:
- Overhead EZ Bar Triceps Extensions: 77x 3x12
- EZ Bar Curls: 77x 3x12

Arms Finisher:
- Skull Crushers: 45x 454 reps unbroken
- Hammer Curls: 20's x 45 reps unbroken

Friday 12.20.19

Warm Up:
- Vacuum Trunk Twists: 4x20
- Front Squats: 45x 8, 95x 7, 135x 6, 185x 5
- Jump Rope after each superset

Strength Training:
Front Squats (20 reps) with Jump Rope:
- Front Squats: 206x 5x4
- Jump Rope after each set

Alternating Front Rack Reverse Lunges (30 reps) with Jump Rope:
- Lunges: 95x 5x6 each leg
- Jump Rope after each set

Barbell Single Leg Romanian Deadlifts (40 reps) with Jump Rope:
- RDL's: 45x 5x 8 each leg
- Jump Rope after each set

KB Swings (50 reps) with Jump Rope:
- KB Swings: 70x 51 reps unbroken (match jump rope reps)
- Jump Rope after the set

Total Reps of Jump Rope: 20x 51 for 1020 reps

Thursday 12.19.19

Rest day.

Wednesday 12.18.19

Warm Up:
- Seated Press: 45x12, 76x10, 106x8, 136x6
- Pull Ups: 0x 3, 3, 3, 2

Strength Training:
Seated Press and Chin Ups:
- Press: 156x 4x4
- Chin Ups: 0x 3, 3, 3, 2

Band Face Pulls and Seated DB Presses:
- Face Pulls: Green Band x 13, 13, 12, 12
- Presses: 50's x 4x8

Shoulders:
- Band Pull Apart: Red Band x 4x10
- High Pulls: 45/40x 2/8, 40x 2x10
- Press: 45/40x 2/8, 40x 2x10
Then...
- DB Lateral Raises: 15's x 45 reps unbroken

Arms Superset:
- Decline KB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35x 3x12 each arm

Arms Finisher:
- Elbows Out DB Extensions: 30's x 45 reps unbroken
- Barbell Spider Curls: 15x 50 reps unbroken (add a pound each week)

Tuesday 12.17.19

Warm Up:
- Deadlifts: 45x 12, 135x 10, 225x 8, 315x 6
- Vacuum Trunk Twists: 5x20
- Jump Rope: 4x 51

Strength Training:
Deadlifts (20 reps) with Jump Rope:
- Deadlifts: 369x 5x4
- Jump Rope: 5x 51

Single Leg Romanian Deadlifts (30 reps) with Jump Rope:
- RDL's: 55x 5x6 each leg (go to barbell 1-Leg RDL's)
- Jump Rope: 5x 51

Bulgarian Split Squats (40 reps) with Jump Rope:
- Split Squats: 35x 5x 8 each leg
- Jump Rope: 5x 51

KB Swings (50 reps) with Jump Rope:
- KB Swings: 70x 50 reps unbroken
- Jump Rope: 1x 51

Monday 12.16.19

Warm Up:
- Reverse Grip Bench Press: 45x12, 95x10, 135x8, 185x6
- Band Face Pulls: Green Band x 13, 13, 12, 12
- Landmine Rows: 50x12, 75x11, 100x10, 125x9

Strength Training:
Reverse Grip Bench Press with Landmine Rows:
- Bench: 209x 4x4
- Rows: 150x 4x8

Close Grip Bench Press with 1-Arm Landmine Rows:
- Bench: 209x 4x8
- Rows: 75x 4x8 each arm

Shoulders:
- 1-Arm DB High Pulls: 45/40x 1/9, 40x 2x10 each arm
- 1-Arm DB Presses: 5/40x 1/9, 40x 2x10 each arm
- Band Pull Aparts: Red Band x 3x10

Then...
- DB Lateral Raises: 15's x 45 reps unbroken

Tricep:
- Skull Crushers: 77x 3x12
Then...
- Overhead Triceps Extensions: 45x 45 reps unbroken

Biceps:
- Barbell Curls: 77x 12, 76 x 2x12
Then...
- Reverse Grip Barbell Curls: 35x 45 reps unbroken

Sunday 12.15.19

Rest day.

Saturday 12.14.19

Warm Up:
- None

Strength Training:
20:00 AMRAP:
- Ring Face Pulls
- Ring Rows
- Dips
Score: 75 reps of each (1, 2, 3...up to 10, then 4 sets of 5)

Shoulders:
- Band Pull Aparts: Red Band x 3x10
- 1-Arm DB High Pulls: 40 x 3x 10 each arm
- 1-Arm DB Press: 40x 3x10 each arm

Then...
- DB Lateral Raises: 15's x 44 reps unbroken

Triceps:
- Overhead EZ Bar Triceps Extensions: 76x 3x12

Then...
- Barbell Skull Crushers: 45x 44 reps unbroken

Biceps:
- EZ Bar Curls: 76x 3x12

Then...
- Hammer Curls: 20's x 44 reps unbroken

Friday 12.13.19

Rest day, traveling home from San Diego.

Thursday 12.12.19

Warm Up:
- 1 mile walk to 24 Hour Fitness

Strength Training:
Back Squats:
- 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 3, 2, 1, 295x2, 275x3, 255x4, 235x5, 215x6, 195x7, 175x8, 155x9, 135x10

1-Leg Seated Hamstring Curls:
- 3x10 each leg, going back and forth between legs with no breaks

1-Leg Seated Extensions:
- 3x10 each leg, going back and forth between legs with no breaks

Single Leg Romanian Deadlifts:
- 50x 3x10 each leg

Cool Down:
- 1 mile walk back to the hotel

Wednesday 12.11.19

Rest day.

Tuesday 12.10.19

Warm Up:
- 1 mile walk to the gym (24 Hour Fitness in downtown San Diego)

Strength Training:
Lat Pulldown Machine:
- 5 sets of 10

Low Angle Horizontal Rowing Machine:
- 5 sets of 10

High Angle Rear Delt Focused Horizontal Rowing Machine:
- 10 set of 10

Cable Face Pulls:
- 5x10

Alternating Crossbody Hammer Curls:
- 40's x 10, 42.5's x 10, 45's x 10, 47.5's x 10, 50's x 10

Biceps Finisher:
- Barbell Curls: 45x 40 reps unbroken

Cooldown:
- 1 mile walk back to the hotel

Monday 12.09.19

Warm Up:
- 1 mile walk to the gym (24 Hour Fitness in downtown San Diego)

Strength Training:
Bench Press Machine:
- 5 sets of 10

Dip Machine:
- Worked up to the whole stack for a single, then 75% x 10

Overhead Press Machine:
- 5 sets of 10

DB Lateral Raises:
- 25's x 5x10

Triceps Superset:
- DB Skull Crushers: 40's x 4x10
- Elbows Out DB Extensions: 40's x 4x10

Triceps Finisher:
- Reverse Grip Cable Pushdowns: 50x 40 reps unbroken

Cooldown:
- 1 mile walk back to the hotel

Sunday 12.08.19

Trained at 24 Hour Fitness in San Diego...

Warm Up:
- No specific warm up

Strength Training:
Leg Extensions:
- 100x 5x10

Standing Calf Raises:
- 90x 5x10

Lying Leg Curls:
- 108x 5x10

Deadlifts:
- Warm Ups: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 365x3, 405x2, 455x1
- Work Sets: 315x 5x5 on the minute

Saturday 12.07.19

Rest day and travelled to San Diego for work.

Friday 12.06.19

Warm Up:
- Dips: 0x9, 10x8, 20x7, 30x6, 40x5
- Chest Supported DB Rows: 15's x 13, 25's x 12, 35's x 11, 45's x 10, 55's x 9
- Band Pull Aparts: Red Band x 5x10

Strength Training:
Weighted Dips (4x4), Chest Supported DB Rows (4x8) and Band Pull Aparts:
- Dips: 50x 4x4
- Rows: 65's x 4x8
- Pull Aparts: Red Band x 4x10

Dips (4x8), Barbell Rows (4x8) and Band Pull Aparts:
- Dips: 5x 3x8, 0x 1x8
- Rows: 65's x 4x8
- Pull Aparts: Red Band x 4x10

Shoulders Circuit:
- 1-Arm DB High Pulls: 40x 3x10 each arm
- 1-Arm DB Presses: 40x 3x10 each arm
- 1-Arm DB Lateral Raises: 25x 3x10 each arm

Arms Superset:
- Overhead Triceps Extensions: 75x 3x12
- Lean Away DB Curls: 35 x 3x12 each arm

Arms Finisher:
- Decline Skull Crushers: 45x 44 reps unbroken
- DB Hammer Curls: 20's x 44 reps unbroken

Thursday 12.05.19

Warm Up:
- Front Squats: 45x9, 95x8, 135x7, 155x6, 185x5
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Front Squats (5x4) with Jump Rope:
- Squats: 205x 5x4
- Jump Rope: 5x 50

Cosack Squats (5x8) with Jump Rope:
- Squatss: 5x 5x8
- Jump Rope: 5x50

1-Leg Romanian Deadlifts (5x12) with Jump Rope:
- RDL's: 26x 5x12 each leg
- Jump Rope: 5x50

Wednesday 12.04.19

Warm Up:
- Seated Press: 45x12, 75x10, 105x8, 135x6
- Pull Ups: 0x 3, 3, 2, 2
- Ring Face Pulls: 4x10

Strength Training:
Seated Press, Chin Ups and Ring Face Pulls:
- Press: 155x 4x4
- Chin Ups: 0x 3, 3, 2, 2
- Ring Face Pulls: 4x10

1-Arm DB High Pulls and 1-Arm DB Press:
- High Pulls: 50x 4x8 each arms
- Press: 50x 4x8 each arm

Shoulders Circuit:
- Rear Delt DB Raises: 20's x 3x10
- Rear Delt Swings: 20's x 3x10
- DB Lateral Raises: 20's x 3x10

Arms Superset:
- Decline KB Skull Crushers: 35's x 3x12
- DB Hammer Curls: 35x 3x12 each arm

Arms Finisher:
- Elbows Out DB Extensions: 30's x 44 reps unbroken
- Barbell Curls: 45x 44 reps unbroken

Tuesday 12.03.19

Warm Up:
- Deadlifts: 138x9, 188x8, 228x7, 278x6, 318x5
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Deadlifts (5x4) with Jump Rope:
- Deadlifts: 368x 5x4
- Jump Rope: 5x 50

Landmine Single Leg Romanian Deadlifts (5x8) with Jump Rope:
- RDL's: 54x 5x8
- Jump Rope: 5x50

Bulgarian Split Squats (5x12) with Jump Rope:
- Split Squats: 26x 5x12
- Jump Rope: 5x50

Monday 12.02.19

Warm Up:
- Reverse Grip Bench Press: 45x12, 95x10, 135x8, 185x6
- Supinated Grip Barbell Rows: 45x12, 95x11, 135x10, 185x9
- Band Pull Aparts: Red Band x 4x10

Strength Training:
Reverse Grip Bench Press, Supinated Grip Barbell Rows and Band Pull Aparts:
- Bench: 208x 4x4
- Rows: 208x 4x8
- Pull Aparts: Red Band x 4x10

Close Grip Bench Press, Barbell Rows and Band Pull Aparts:
- Bench: 208x 4x8
- Rows: 208x 4x8
- Pull Aparts: Red Band x 4x10

Shoulders Circuit:
- 1-Arm DB High Pulls: 40x 3x10 each arm
- 1-Arm DB Presses: 40x 3x10 each arm
- 1-Arm DB Lateral Raises: 25x 3x10 each arm

Arms Superset:
- Skull Crushers: 75x 3x12
- Barbell Curls: 75x 3x12

Arms Finisher:
- Overhead Triceps Extensions: 45x 44 reps unbroken
- Reverse Grip Curls: 35x 44 reps unbroken

Sunday 12.01.19

Rest day.