Saturday 2.29.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 8x6, 2x5
- Rowing: 10x 250m

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 2x12, 3x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 2x12, 3x11
- Rowing: 5x 250m

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 3x11
- Reverse Grip Pushdowns: Blue CS Cords x 3x12

Forearm/ Grip Training:
- Forearm Levers: 4 lbs x 3x1:00 each arm

Rowing Total: 5000m (285,000m of 1,000,000m complete)

Friday 2.28.20

Warm Up:
None

Strength Training:
Pull Ups/ Fat Man Pull Ups and Rowing:
- Pull Ups/ Fat Man Pull Ups: 2x 2/6, 2x 1/7
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 3x10, 1x9
- Rowing: 4x 250m

DB High Pulls (3x 10-12):
- 50x 2x12, 1x11

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 2x12, 1x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 20's x 2x12, 1x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 2x12, 1x11
- Rowing: 3x 250m

Barbell Curls (3x 10-12):
- 83x 3x11

Forearm/ Grip Training:
- Wrist Roller: 35 x 5:00 both directions

Rowing Total: 5000m (277,500m of 1,000,000m complete)

P.M. Session:
GHD Sit Ups and Rowing:
- GHD Sit Ups: 2x11, 3x10
- Rowing: 5x 500m

Forearm/ Grip Training:
- DB Holds with Fat Gripz Extreme: 50's x 5x :34 holds with :34 rest

Rowing Total: 2500m (280,000m of 1,000,000m complete)

Thursday 2.27.20

Warm Up:
- None

Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 50x 10x10 (alternating each leg so 5 sets each leg)
- Rowing: 10x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 45x 3x10, 40x 2x10
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x12, 25x 2x12
- Rowing: 5x 250m

Rowing Total: 5000m (272,500 of 1,000,000 complete)

Wednesday 2.26.20

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: 211x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 2x12, 3x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 2x12, 3x11
- Rowing: 5x 250m

Rowing Total: 5000m (267,500m of 1,000,000m complete)

Tuesday 2.25.20

Warm Up:
- None

Strength Training:
Chin Ups/ Fat Man Chin Ups and Rowing:
- Chins/ FMCU's: 0x 2x 2/6, 2x 1/7
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 3x10, 1x9
- Rowing: 4x 250m

DB High Pulls and Rowing:
- DB High Pulls: 50x 2x12, 1x11
- Rowing: 3x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 2x12, 1x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 2x12, 1x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 2x12, 1x11
- Rowing: 3x 250m

Rowing Total: 5000m (262,500m of 1,000,000m complete)

Monday 2.24.20

Warm Up:
- None

Strength Training:
Goblet Squats with Rowing:
- Squats: 50x 10x10
- Rowing: 10x 250m

Single Leg RDL's with Rowing:
- RDL's: 50x 5x10 each leg
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x12, 25x 2x12
- Rowing: 5x 250m

Rowing Total: 5000m (255,000 of 1,000,000 complete)

P.M. Session
GHD Sit Ups with Rowing:
- Sit Ups: 1x11, 4x10
- Rowing: 5x 500m

Forearm/ Grip Training:
- Fat Grip Extreme DB Holds: 50's x 5x :33 holds with :33 rest

Rowing Total: 2500m (257,500m of 1,000,000m complete)

Sunday 2.23.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 7x11, 3x10
- 500m Row
Totals: 5000m of rowing and 107 Push Ups

Forearm/ Grip Training:
- Wrist Roller: 35x 5:00 both directions

Rowing Total: 5000m (250,000m of 1,000,000m complete)

Saturday 2.22.20

Warm Up:
- None

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

Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 40's x 1x12, 4x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- Lateral Raises: 25's x 1x12, 4x11
- Rowing: 5x 250m

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 2x11, 1x10
- Reverse Grip Pushdowns: Blue CS Cords x 3x12

Forearm/ Grip Training:
- Forearm Levers: 4 lbs x 3x1:00 each arm

Rowing Total: 5000m (245,000m of 1,000,000m complete)

Friday 2.21.20

Warm Up:
None

Strength Training:
Pull Ups/ Fat Man Pull Ups and Rowing:
- Pull Ups/ Fat Man Pull Ups: 0x 2/6, 1/7, 1/7, 1/7
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 2x10, 2x9
- Rowing: 4x 250m

DB High Pulls (3x 10-12):
- 50x 1x12, 2x11

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 1x12, 2x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 20's x 1x12, 2x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 1x12, 2x11
- Rowing: 3x 250m

Barbell Curls (3x 10-12):
- 83x 2x11, 1x10

Forearm/ Grip Training:
- Wrist Roller: 35 x 5:00 both directions

Rowing Total: 5000m (240,000m of 1,000,000m complete)

Thursday 2.20.20

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: 376x 5x4
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 45x 2x8, 40x 3x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x12, 25x 3x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Extreme Fat Gripz DB Holds: 50's x 3x :32 holds with :32 rest

Rowing Total: 5000m (235,000 of 1,000,000 complete)

Wednesday 2.19.20

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: 210x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 1x12, 4x11
- Rowing: 5x 250m

DB Lateral Raises (5x 10-12) with Rowing:
- DB Lateral Raises: 25's x 1x12, 4x11
- Rowing: 5x 250m

Triceps Superset:
- Skull Crushers: 85x 3x12
- Elbows Out DB Extensions: 45's x 3x12

Forearm/ Grip Training:
- Forearm Levers: 3 lbs x 3 sets of 1:00 each arm

Rowing Total: 5000m (230,000m of 1,000,000m complete)

Tuesday 2.18.20

Warm Up:
- None

Strength Training:
Chin Ups/ Fat Man Chin Ups and Rowing:
- Chins/ FMCU's: 0x 2/6, 1/7, 1/7, 1/7
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 2x10, 2x9
- Rowing: 4x 250m

DB High Pulls and Rowing:
- DB High Pulls: 50x 1x12, 2x11
- Rowing: 3x 250m

Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 30's x 1x12, 2x11
- Rowing: 3x 250m

Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delat Raises: 20's x 1x12, 2x11
- Rowing: 3x 250m

DB Y Raises (3x10-12) and Rowing:
- Y Raises: 10's x 1x12, 2x11
- Rowing: 3x 250m

Lean Away DB Curls (3x 10-12):
- 35x 1x12, 2x11

Forearm/ Grip Training:
- Wrist Roller: 35 x 5:00 both directions

P.M. Session:
- 2500m Row in 9:28.7

Rowing Total: 7500m (225,000m of 1,000,000m complete)

Monday 2.17.20

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: 212x 5x4
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- RDL's: 55x 2x8, 50x 3x8
- Rowing: 5x 250m

Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x12, 25x 3x12
- Rowing: 5x 250m

Forearm/ Grip Training:
- Fat Gripz Extreme DB Holds: 50's x 3x :31

Rowing Total: 5000m (217,500 of 1,000,000 complete)

Sunday 2.16.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 6x11, 4x10
- 500m Row
Totals: 5000m of rowing and 106 Push Ups

Wrist Roller:
- 35x 5:00 both directions

Rowing Total: 5000m (212,500m of 1,000,000m complete)

Saturday 2.15.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 6x6, 4x5
- Rowing: 10x 250m

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

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

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 1x11, 2x10
- Reverse Grip Pushdowns: Blue CS Cords x 3x12

Forearm Levers:
- 3 lbs x 3x1:00

Rowing Total: 5000m (207,500m of 1,000,000m complete)

Friday 2.14.20

Warm Up:
None

Strength Training:
Pull Ups/ Fat Man Pull Ups and Rowing:
- Pull Ups/ Fat Man Pull Ups: 0x 1/7, 1/7, 1/7, 1/7
- Rowing: 4x 250m

Supinated Grip Barbell Body Rows and Rowing:
- Rows: 0x 1x10, 3x9
- Rowing: 4x 250m

DB High Pulls (3x 10-12):
- 50x 3x11

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 1x11, 2x10

Wrist Roller:
- 30 x 5:00 both directions

Rowing Total: 5000m (202,500m of 1,000,000m complete)

Thursday 2.13.20

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: 375x 5x4
- Rowing: 5x 250m

Bulgarian Split Squats with Rowing:
- BSS's: 45x 1x8, 40x 4x8
- Rowing: 5x 250m

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

Forearms:
- Extreme Fat Gripz Barbell Holds: 135x :30, :30, :30

Rowing Total: 5000m (197,500 of 1,000,000 complete)

Wednesday 2.12.20

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: 209x 5x6
- Rowing: 5x 250m

Seated DB Press with Rowing:
- DB Press: 40's x 5x11
- Rowing: 5x 250m

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

Triceps Superset:
- Skull Crushers: 84x 3x12
- Elbows Out DB Extensions: 45's x 2x12, 40's x 1x12

Forearms:
- 3-Way Forearm Levers: 3 lbs x 3 sets of 1:00 each arm

Rowing Total: 5000m (192,500m of 1,000,000m complete)

Tuesday 2.11.20

Warm Up:
DB High Pulls and Rowing:
- DB High Pulls: 40x 14, 50x 12, 60x 10
- Rowing: 3x 250m

Strength Training:
Chin Ups and Rowing:
- Pull Ups: 0x 1x5, 3x4
- Rowing: 4x 250m

Barbell Body Rows and Rowing:
- Rows: 0x 1x10, 3x9
- 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 Delat Raises: 20's x 3x11
- Rowing: 3x 250m

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

Lean Away DB Curls (3x 10-12):
- 35x 3x11

Wrist Roller:
- 30 x 5:00 both directions

Rowing Total: 5000m (187,500m of 1,000,000m complete)

Monday 2.10.20

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: 211x 5x4
- Rowing: 5x 250m

Single Leg RDL's with Rowing:
- RDL's: 50x 5x8
- Rowing: 5x 250m

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

Rowing Total: 5000m (180,000 of 1,000,000 complete)

P.M. Session:
5 rounds of:
- GHD Sit Ups: 0x 5x10
- 250m Row

Rowing Total: 2500m (182,250 of 1,000,000 complete)

Sunday 2.09.20

Warm Up:
- None

Conditioning:
10 Rounds of:
- Push Ups: 5x11, 5x10
- 500m Row
Totals: 5000m of rowing and 105 Push Ups

Wrist Roller:
- 30x 5:00 both directions

Rowing Total: 5000m (175,000m of 1,000,000m complete)

Saturday 2.08.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 5x6, 5x5
- Rowing: 10x 250m

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

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

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 1x11, 2x10
- Reverse Grip Pushdowns: Blue CS Cords x 3x12

Rowing Total: 5000m (170,000m of 1,000,000m complete)

Friday 2.07.20

Rest day.

Thursday 2.06.20

Hotel gym workout...

Strength Training:
Single Leg Extensions:
- 5x10

Single Leg Seated Leg Curls:
- 5x10

Machine Donkey Calf Raises:
- 5x10

Finisher:
1-10-1 reps of:
- Left Legs Reverse Lunges
- Right Leg Reverse Lunges
- Air Squats
Time: Around 14:45.  Didn't push too hard, just tried to keep moving while dong quality reps.

Wednesday 2.05.20

Hotel gym workout....

Strength Training:
Chest and Triceps:
- Machine Bench Press: 5x10
- Machine Triceps Extensions: 5x10

Back, Biceps, and Triceps:
- Cable Upright Rows: 5x10
- Lean Away DB Curls: 40x 3x10, 35x 2x10
- Single Arm Reverse Grip Pushdowns: 5x10

Upper Back and Shoulders:
- Rope Face Pulls: 5x10
- DB Lateral Raises: 25's x 5x10

Tuesday 2.04.20

Hotel gym workout...

Strength Training:
Bulgarian Split Squats and Leg Press Donkey Calf Raises:
- Split Squats: 50x 5x10
- Calf Raises: ? x 5x10 (forgot to record the weight)

Single Leg RDL's and Leg Press Donkey Calf Raises:
- RDL's: 50x 5x10
- Calf Raises: ? x 5x10(forgot to record the weight)

Monday 02.03.20

Hotel workout...

Strength Training:
Single Arm DB High Pulls and Single Arm DB Presses:
- 10x10, 20x10, 30x10, 40x10, 50x 4x10, 40x10, 30x10

DB Skull Crushers, Elbows Out Extensions, and Hammer Curls:
- 35's x 3x10

Sunday 02.02.20

Rest day.

Saturday 02.01.20

Warm Up:
- None

Strength Training:
Dips with Rowing:
- Dips: 0x 4x6, 6x5
- Rowing: 10x 250m

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

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

Triceps Superset (3x 10-12):
- Overhead EZ Bar Triceps Extensions: 83x 3x10
- Reverse Grip Pressdowns: Blue CS Cords x 3x12

Wrist Roller:
- 30x 5:00 both directions

Rowing Total: 5000m (165,000m of 1,000,000m complete)