Friday 1.31.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 40x 14, 50x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 4x4
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 4x9
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 3x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 20's x 3x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 3x11
- Rowing: 3x 250m

Barbell Curls (3x 10-12):
- 83x 3x10

Wrist Roller:
- 30 x 5:00 both directions

Rowing Total: 5000m (160,000m of 1,000,000m complete)

Thursday 01.30.20

Warm Up:
Deadlifts Warm Ups and Rowing:
- Rowing: 5x 250m
- Deadlifts: 45x 8, 135x 7, 225x 6, 315x 5

Strength Training:
Deadlifts with Rowing:
- Deadlifts: 374x 5x4
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 40x 5x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 4x12, 20 x 1x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (155,000 of 1,000,000 complete)

Wednesday 01.29.20

Warm Up:
- Rowing: 6x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 208x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 3x11, 2x10
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 3x11, 2x10
- Rowing: 5x 250m

Triceps Superset:
- Skull Crushers: 83x 3x12
- Elbows Out DB Extensions: 45's x 1x12, 40's x 2x12

Rowing Total: 5000m (145,000m of 1,000,000m complete)

P.M. Session:
10 Rounds of:
- Push Ups: 4x11, 6x10
- 500m Row
Totals: 5000m of rowing and 1034 Push Ups

Rowing Total: 5000m (150,000m of 1,000,000m complete)

Tuesday 01.28.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 40x 14, 50x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Chin Ups and Rowing:
- Pull Ups: 0x 4x4
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 4x9
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 2x11, 1x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 2x11, 1x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 2x11, 1x10
- Rowing: 3x 250m

Lean Away DB Curls (3x 10-12):
- 35x 2x11, 1x10

Wrist Roller:
- 25 pounds for about 5 minutes

Rowing Total: 5000m (140,000m of 1,000,000m complete)

Monday 01.27.20

Warm Up:
Front Squat Warm Ups with Rowing:
- Rowing: 5x 250m
- Squats: 45x 8, 95x 7, 135x 6, 185x 5

Strength Training:
Front Squat Work Sets with Rowing:
- Squats: 210x 5x4
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- RDL's: 50x 4x8, 45x 1x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 4x12, 20x 1x12
- Rowing: 5x 250m

Rowing Total: 5000m today, (135,000 of 1,000,000 complete)

Sunday 01.26.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 3x11, 7x10
- 500m Row
Totals: 5000m of rowing and 103 Push Ups

Rowing Total: 5000m (130,000m of 1,000,000m complete)

Saturday 01.25.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 3x6, 7x5
- Rowing: 10x 250m

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 2x11, 3x 10
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 2x11, 3x10
- Rowing: 5x 250m

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 82x 3x10
- Reverse Grip Pressdowns: Blue CS Cords x 3x12

Rowing Total: 5000m (125,000m of 1,000,000m complete)

Friday 01.24.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 40x 14, 45x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 3x4, 1x3
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 3x9, 1x8
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 2x11, 1x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 2x11, 1x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 2x11, 1x10
- Rowing: 3x 250m

Barbell Curls (3x 10-12):
- 82x 3x12

Rowing Total: 5000m (115,000m of 1,000,000m complete)

PM Workout:
- 5000m row (120,000m of 1,000,000m complete)

Thursday 01.23.20

Warm Up:
Deadlifts Warm Ups and Rowing:
- Rowing: 5x 250m
- Deadlifts: 45x 8, 135x 7, 225x 6, 315x 5

Strength Training:
Deadlifts with Rowing:
- Deadlifts: 373x 5x4
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 40x 4x8, 35x 1x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 3x12, 20 x 2x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (110,000 of 1,000,000 complete)

Wednesday 01.22.20

Warm Up:
- Rowing: 6x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 207x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 2x11, 3x10
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 2x11, 3x10
- Rowing: 5x 250m

Triceps Superset:
- Skull Crushers: 82x 3x12
- Elbows Out DB Extensions: 40's x 3x12

Rowing Total: 5000m (105,000m of 1,000,000m complete)

Tuesday 01.21.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 40x 14, 45x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Chin Ups and Rowing:
- Pull Ups: 0x 4, 4, 4, 3
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 3x9, 1x8
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 1x11, 2x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 1x11, 2x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 1x11, 2x10
- Rowing: 3x 250m

Lean Away DB Curls (3x 10-12):
- 35x 1x11, 2x10

Rowing Total: 5000m (100,000m of 1,000,000m complete)

Monday 01.20.20

Warm Up:
Front Squat Warm Ups with Rowing:
- Squats: 45x 8, 95x 7, 135x 6, 185x 5
- Rowing: 4x 250m

Strength Training:
Front Squat Work Sets with Rowing:
- Squats: 209x 5x4
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- RDL's: 50x 3x8, 45x 2x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 3x12, 20x 3x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (95,000 of 1,000,000 complete)

Sunday 01.19.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 2x11, 8x10
- 500m Row
Totals: 5000m of rowing and 102 Push Ups

Rowing Total: 5000m (90,000m of 1,000,000m complete)

Saturday 01.18.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 2x6, 8x5 (3 second negatives)
- Rowing: 10x 250m

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 1x11, 4x 10 (3 second negatives)
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 1x11, 4x10
- Rowing: 5x 250m

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 81x 3x10
- Reverse Grip Pressdowns: Blue CS Cords x 3x10

Rowing Total: 5000m (85,000m of 1,000,000m complete)

Friday 01.17.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 35x 14, 45x 12, 55x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 4, 4, 3, 3
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 2x9, 2x8
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 1x11, 2x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 1x11, 2x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 1x11, 2x10
- Rowing: 3x 250m

EZ Bar Curls (3x 10-12):
- 81x 3x12

Rowing Total: 5000m (80,000m of 1,000,000m complete)

Thursday 01.16.20

Warm Up:
Deadlifts Warm Ups and Rowing:
- Deadlifts: 45x 8, 135x 7, 225x 6, 315x 5
- Rowing: 4x 250m

Strength Training:
Deadlifts with Vacuum Trunk Twists and Rowing:
- Deadlifts: 372x 5x4
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 40x 3x8, 35x 2x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 2x12, x 4x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (75,000 of 1,000,000 complete)

Wednesday 01.15.20

Warm Up:
- Rowing: 5x 250m
- Close Grip Bench Press: 45x 10, 95x 9, 135x 8, 185x 7

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 206x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 45's x 1x10, 40's x 4x10
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 5x10
- Rowing: 5x 250m

Triceps Superset:
- Skull Crushers: 81x 5x10
- Elbows Out DB Extensions: 40's x 1x10, 35's x 4x10

Rowing Total: 5000m (70,000m of 1,000,000m complete)

Tuesday 01.14.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 35x 14, 45x 12, 50x 10
- Rowing: 3x 250m

Strength Training:
Chin Ups and Rowing:
- Pull Ups: 0x 4, 4, 3, 3
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 2x9, 2x8
- Rowing: 4x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 3x10
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 3x10
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 3x10
- Rowing: 3x 250m

Lean Away DB Curls (3x 10-12):
- 35x 3x10

Rowing Total: 5000m (65,000m of 1,000,000m complete)

Monday 01.13.20

Still sick, probably should've rested...

Warm Up:
Front Squat Warm Ups with Rowing:
- Squats: 45x 8, 95x 7, 135x 6, 185x 5
- Rowing: 4x 250m

Strength Training:
Front Squat Work Sets with Rowing:
- Squats: 208x 5x4
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- RDL's: 50x 1x8, 45x 4x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 2x12, 20x 4x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (60,000 of 1,000,000 complete)

Sunday 01.12.20

Rest day due to getting sick.

Saturday 01.11.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 1x6, 9x5 (3 second negatives)
- Rowing: 10x 250m

Arnold Presses and DB Lateral Raises with Rowing:
- Arnold Presses: 40's x 5x 10
- Lateral Raises: 25's x 5x10
- Rowing: 5x 250m

Overhead Triceps Extensions with Rowing:
- Triceps Extensions: 80x 5x12
- Rowing: 5x 250m

Rowing Total: 5000m (55,000m of 1,000,000m complete)

Friday 01.10.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 30x 14, 40x 12, 50x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 4, 3, 3
- Rowing: 3x 250m

Chest Supported DB Rows and Rowing:
- Rows: 70's x 1x8, 65's x 4x8
- Rowing: 5x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 1x9, 2x8
- Rowing: 3x 250m

Band Face Pulls and Rowing:
- Face Pulls: Green Band x 1x13, 2x12
- Rowing: 3x 250m

Band Pull Aparts and Rowing:
- Pull Aparts: Red Band x 1x13, 2x12
- Rowing: 3x 250m

Barbell Curls:
- 80x 3x12

Rowing Total: 5000m (17,000m of 1,000,000m complete)

Thursday 01.09.20

Warm Up:
Deadlifts Warm Ups and Rowing:
- Deadlifts: 45x 8, 135x 7, 225x 6, 315x 5
- Rowing: 4x 250m

Strength Training:
Deadlifts with Vacuum Trunk Twists and Rowing:
- Deadlifts: 371x 5x4
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 40x 2x8, 35x 3x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 1x12, x 5x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (45,000 of 1,000,000 complete)

Wednesday 01.08.20

Warm Up:
Close Grip/ Reverse Grip Bench Press Warm Ups:
- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4

Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 205x 5x6
- Rowing: 5x 250m

Reverse Grip Bench Press with Rowing:
- Bench: 170x 5x8
- Rowing: 5x 250m

Shoulders Superset with Rowing:
- Seated DB Press: 40's x 5x10
- DB Lateral Raises: 25's x 5x10
- Rowing: 5x 250m

Triceps Superset and Rowing:
- Skull Crushers: 80x 5x10
- Elbows Out DB Extensions: 35's x 5x10
- Rowing: 5x 250m

Rowing Total: 5000m (40,000m of 1,000,000m complete)

Tuesday 01.07.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 30x 14, 40x 12, 50x 10
- Rowing: 3x 250m

Strength Training:
Chin Ups and Rowing:
- Pull Ups: 0x 4, 3, 3
- Rowing: 4x 250m

Chest Supported DB Rows and Rowing:
- Rows: 70's x 1x8, 65's x 4x8
- Rowing: 5x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 1x9, 2x8
- Rowing: 3x 250m

Band Face Pulls and Rowing:
- Face Pulls: Green Band x 1x13, 2x12
- Rowing: 3x 250m

Band Pull Aparts and Rowing:
- Pull Aparts: Red Band x 1x13, 2x12
- Rowing: 3x 250m

Lean Away DB Curls:
- 35x 3x12 (stay at this weight)

Rowing Total: 5000m (35,000m of 1,000,000m complete)

Monday 01.06.20

Warm Up:
Front Squat Warm Ups with Rowing:
- Squats: 45x 8, 95x 7, 135x 6, 1855x 5
- Rowing: 4x 250m

Strength Training:
Front Squat Work Sets with Rowing:
- Squats: 207x 5x4
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- RDL's: 45x 5x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 25x 1x12, 20x 5x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (30,000 of 1,000,000 complete)

Sunday 01.05.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- 300m Row
- 10 Push Ups
Totals: 3000m of rowing and 100 Push Ups

Rowing Total: 3000m (25,000m of 1,000,000m complete)

Saturday 01.04.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 10x5
- Rowing: 10x 250m

1-Arm DB Presses with Rowing:
- DB Presses: 45x 5x 10 each arm (do 2-Arm presses next time)
- Rowing: 5x 250m

Shoulders and Triceps Superset with Rowing:
- Barbell Skull Crushers: 80x 5x10 (do overhead triceps extensions next time)
- DB Lateral Raises: 20's x 5x10
- Rowing: 5x 250m

Rowing Total: 5000m (22,000m of 1,000,000m complete)

Friday 01.03.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 25x 14, 35x 12, 45x 10
- Rowing: 3x 250m

Strength Training:
Pull Ups and Rowing:
- Pull Ups: 0x 3, 3, 3, 3
- Rowing: 4x 250m

Chest Supported DB Rows and Rowing:
- Rows: 65's x 4x8
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 3x8
- Rowing: 3x 250m

Band Face Pulls and Rowing:
- Face Pulls: Green Band x 3x12
- Rowing: 3x 250m

Band Pull Aparts and Rowing:
- Pull Aparts: Red Band x 3x12
- Rowing: 3x 250m

Barbell Curls:
- 79x 3x12

Rowing Total: 5000m (17,000m of 1,000,000m complete)

Thursday 01.02.20

Warm Up:
Deadlifts Warm Ups with Vacuum Trunk Twists and Rowing:
- Deadlifts: 45x 8, 135x 7, 225x 6, 315x 5
- Vacuum Trunk Twists: 4x20
- Rowing: 4x 250m

Strength Training:
Deadlifts with Vacuum Trunk Twists and Rowing:
- Deadlifts: 370x 5x4
- Vacuum Trunk Twists: 5x20
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 40x 1x8, 35x 4x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 20x 6x12
- Rowing: 6x 250m

Rowing Total: 5000m today, (10,000 of 1,000,000 complete)

Wednesday 01.01.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- 500m Row
- 5 GHD Sit Ups
Totals: 5000m of rowing and 50 GHD Sit Ups