Warm Up:
- None
Strength Training:
Bulgarian Split Squats with Rowing:
- BSS: 50x 2x10, 45x 3x10 (10 total sets, alternating each leg)
- Rowing: 10x 250m
DB Romanian Deadlifts Shrugs with Rowing:
- DBRDLS's: 70's x 2x10, 65's x 3x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x15, 3x14
- Rowing: 5x 250m
Forearm Levers:
- 5.25 x 3x1:00 each arm
Rowing Total: 5000m (580,000m of 1,000,000m complete)
4.30.2020
4.29.2020
Wednesday 4.29.20
Warm Up:
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 220x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 5x11
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 5x11
- Rowing: 5x 250m
DB Skull Crushers/ Elbows Out DB Extensions Superset:
- 20's x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (575,000m of 1,000,000m complete)
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 220x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 5x11
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 5x11
- Rowing: 5x 250m
DB Skull Crushers/ Elbows Out DB Extensions Superset:
- 20's x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (575,000m of 1,000,000m complete)
4.28.2020
Tuesday 4.28.20
Warm Up:
- Chin Ups: 5, 4, 4
Strength Training:
Barbell Rows and Rowing:
- Rows: 160x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 70x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x12
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x12
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x12
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 1x12, 2x11
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 3x12 each arm
Forearm Lever:
- 5.25 x 3x 1:00 each arm
Rowing Total: 5000m (570,000m of 1,000,000m complete)
- Chin Ups: 5, 4, 4
Strength Training:
Barbell Rows and Rowing:
- Rows: 160x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 70x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x12
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x12
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x12
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 1x12, 2x11
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 3x12 each arm
Forearm Lever:
- 5.25 x 3x 1:00 each arm
Rowing Total: 5000m (570,000m of 1,000,000m complete)
4.27.2020
Monday 4.27.20
Warm Up:
- None
Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 60x 4x10, 55x 1x10 (alternating each leg)
- Rowing: 10x 250m
Goblet Squats with Rowing:
- Squats: 60x 4x10, 55x 1x10 (3-second negatives)
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x15, 3x14
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (540,000m of 1,000,000m complete)
- None
Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 60x 4x10, 55x 1x10 (alternating each leg)
- Rowing: 10x 250m
Goblet Squats with Rowing:
- Squats: 60x 4x10, 55x 1x10 (3-second negatives)
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x15, 3x14
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (540,000m of 1,000,000m complete)
4.26.2020
Sunday 4.26.20
Warm Up:
- None
Strength Training:
Push Ups with GHD Sit Ups (1 superset every 2 minutes):
- Push Ups: 4x12, 6x11 (114 total reps)
- GHD Sit Ups: 4x12, 6x11 (114 total reps)
Cable Pushdowns:
-Blue CS Cords x 114 reps (alternate every 10 reps between grips)
DB Lateral Raises:
- 15's x 114 reps (sets of 20 and 14)
Rowing Total: Rest day from rowing
- None
Strength Training:
Push Ups with GHD Sit Ups (1 superset every 2 minutes):
- Push Ups: 4x12, 6x11 (114 total reps)
- GHD Sit Ups: 4x12, 6x11 (114 total reps)
Cable Pushdowns:
-Blue CS Cords x 114 reps (alternate every 10 reps between grips)
DB Lateral Raises:
- 15's x 114 reps (sets of 20 and 14)
Rowing Total: Rest day from rowing
4.25.2020
Saturday 4.25.20
Warm Up:
- Reverse Grip Cable Pushdowns: Blue CS Cords x 5x10 (short rest periods)
Strength Training:
Overhead Triceps Extensions (5x12):
- Warm Ups: 20x 14, 40x13, 60x12
- Work Sets: 83x 4x11, 1x10
Arnold Presses:
- 45x 4x11, 1x10
Dips:
- Dips: 0x 6x7, 4x6 (one set every 1:30)
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Forearm Levers:
- 5x 3x 1:00 each arm
Rowing Total: Rest day from rowing.
- Reverse Grip Cable Pushdowns: Blue CS Cords x 5x10 (short rest periods)
Strength Training:
Overhead Triceps Extensions (5x12):
- Warm Ups: 20x 14, 40x13, 60x12
- Work Sets: 83x 4x11, 1x10
Arnold Presses:
- 45x 4x11, 1x10
Dips:
- Dips: 0x 6x7, 4x6 (one set every 1:30)
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Forearm Levers:
- 5x 3x 1:00 each arm
Rowing Total: Rest day from rowing.
4.24.2020
Friday 4.24.20
Warm Up:
- Pull Ups: 4, 4, 4
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 159x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 69x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 2x12, 1x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 2x12, 1x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 2x12, 1x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 3x11
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 2x12, 1x11
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (560,000m of 1,000,000m complete)
- Pull Ups: 4, 4, 4
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 159x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 69x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 2x12, 1x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 2x12, 1x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 2x12, 1x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 3x11
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 2x12, 1x11
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (560,000m of 1,000,000m complete)
4.23.2020
Thursday 4.23.20
Warm Up:
- None
Strength Training:
Bulgarian Split Squats with Rowing:
- BSS: 50x 1x10, 45x 4x10 (10 total sets, alternating each leg)
- Rowing: 10x 250m
DB Romanian Deadlifts Shrugs with Rowing:
- DBRDLS's: 70's x 1x10, 65's x 4x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 1x15, 4x14
- Rowing: 5x 250m
Forearm Levers:
- 5x 3x1:00 each arm
Rowing Total: 5000m (555,000m of 1,000,000m complete)
- None
Strength Training:
Bulgarian Split Squats with Rowing:
- BSS: 50x 1x10, 45x 4x10 (10 total sets, alternating each leg)
- Rowing: 10x 250m
DB Romanian Deadlifts Shrugs with Rowing:
- DBRDLS's: 70's x 1x10, 65's x 4x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 1x15, 4x14
- Rowing: 5x 250m
Forearm Levers:
- 5x 3x1:00 each arm
Rowing Total: 5000m (555,000m of 1,000,000m complete)
4.22.2020
Wednesday 4.22.20
Warm Up:
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 219x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 4x11, 1x10
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 4x11, 1x10
- Rowing: 5x 250m
DB Skull Crushers/ Elbows Out DB Extensions Superset:
- 20's x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (550,000m of 1,000,000m complete)
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 219x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 4x11, 1x10
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 4x11, 1x10
- Rowing: 5x 250m
DB Skull Crushers/ Elbows Out DB Extensions Superset:
- 20's x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 20's x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (550,000m of 1,000,000m complete)
4.21.2020
Tuesday 4.21.20
Warm Up:
- Chin Ups: 4, 4, 4
Strength Training:
Barbell Rows and Rowing:
- Rows: 159x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 69x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 2x12, 1x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 2x12, 1x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 2x12, 1x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 3x11
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 2x12, 1x11 each arm
Forearm Lever:
- 5x 3x 1:00 each arm
Rowing Total: 5000m (545,000m of 1,000,000m complete)
- Chin Ups: 4, 4, 4
Strength Training:
Barbell Rows and Rowing:
- Rows: 159x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 69x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 2x12, 1x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 2x12, 1x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 2x12, 1x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 3x11
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 2x12, 1x11 each arm
Forearm Lever:
- 5x 3x 1:00 each arm
Rowing Total: 5000m (545,000m of 1,000,000m complete)
4.20.2020
Monday 4.20.20
Warm Up:
- None
Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 60x 3x10, 55x 2x10 (alternating each leg)
- Rowing: 10x 250m
Goblet Squats with Rowing:
- Squats: 60x 3x10, 55x 2x10 (3-second negatives)
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 1x15, 4x14
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (540,000m of 1,000,000m complete)
- None
Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 60x 3x10, 55x 2x10 (alternating each leg)
- Rowing: 10x 250m
Goblet Squats with Rowing:
- Squats: 60x 3x10, 55x 2x10 (3-second negatives)
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 1x15, 4x14
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (540,000m of 1,000,000m complete)
4.19.2020
Sunday 4.19.20
Warm Up:
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 5x7, 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 3x11, 2x10
- Rowing: 5x 250m
Overhead Triceps Extensions (5x 10-12) with Rowing:
- EZ Bar: 83 x 3x11, 2x10
- Rowing: 5x 250m
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Forearm/ Grip Training:
- Skipped
Rowing Total: 5000m (535,000m of 1,000,000m complete)
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 5x7, 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 3x11, 2x10
- Rowing: 5x 250m
Overhead Triceps Extensions (5x 10-12) with Rowing:
- EZ Bar: 83 x 3x11, 2x10
- Rowing: 5x 250m
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 45x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Forearm/ Grip Training:
- Skipped
Rowing Total: 5000m (535,000m of 1,000,000m complete)
4.18.2020
Saturday 4.18.20
Warm Up:
- Pull Ups: 4, 4, 3
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 158x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 68x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 1x12, 2x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 1x12, 2x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 1x12, 2x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 2x11, 1x10
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 1x12, 2x11
Forearm Lever:
- 5x 3x1:00 each arm
Rowing Total: 5000m (530,000m of 1,000,000m complete)
- Pull Ups: 4, 4, 3
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 158x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 68x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 1x12, 2x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 1x12, 2x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 1x12, 2x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 2x11, 1x10
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 1x12, 2x11
Forearm Lever:
- 5x 3x1:00 each arm
Rowing Total: 5000m (530,000m of 1,000,000m complete)
4.17.2020
Friday 4.17.20
Warm Up:
- None
Strength Training:
Bulgarian Split Squats with Rowing:
- BSS: 45x 5x10 (10 total sets, alternating each leg)
- Rowing: 10x 250m
DB Romanian Deadlifts Shrugs with Rowing:
- DBRDLS's: 65's x 5x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 5x14
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (525,000m of 1,000,000m complete)
- None
Strength Training:
Bulgarian Split Squats with Rowing:
- BSS: 45x 5x10 (10 total sets, alternating each leg)
- Rowing: 10x 250m
DB Romanian Deadlifts Shrugs with Rowing:
- DBRDLS's: 65's x 5x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 5x14
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (525,000m of 1,000,000m complete)
4.16.2020
Thursday 4.16.20
Warm Up:
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 218x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 3x11, 2x10
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 3x11, 2x10
- Rowing: 5x 250m
Elbows Out DB Extensions/ Nuetral Grip DB Bench Press Superset:
- 25x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 25x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 25x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Forearm Lever:
- 5x 3x1:00 each arm
Rowing Total: 5000m (520,000m of 1,000,000m complete)
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 218x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 3x11, 2x10
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 3x11, 2x10
- Rowing: 5x 250m
Elbows Out DB Extensions/ Nuetral Grip DB Bench Press Superset:
- 25x 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 25x 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
- 25x 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Forearm Lever:
- 5x 3x1:00 each arm
Rowing Total: 5000m (520,000m of 1,000,000m complete)
4.15.2020
Wednesday 4.15.20
Warm Up:
- Chin Ups: 2x4, 1x3
Strength Training:
Barbell Rows and Rowing:
- Rows: 158x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 68x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 1x12, 2x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 1x12, 2x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 1x12, 2x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 2x11, 1x10
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 1x12, 2x11 each arm
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (5155,000m of 1,000,000m complete)
- Chin Ups: 2x4, 1x3
Strength Training:
Barbell Rows and Rowing:
- Rows: 158x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 68x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 1x12, 2x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 1x12, 2x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 1x12, 2x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 2x11, 1x10
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 1x12, 2x11 each arm
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (5155,000m of 1,000,000m complete)
4.14.2020
Tuesday 4.14.20
Warm Up:
- None
Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 60x 2x10, 55x 3x10 (alternating each leg)
- Rowing: 10x 250m
Goblet Squats with Rowing:
- Squats: 60x 2x10, 55x 3x10 (3-second negatives)
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 5x14
- Rowing: 5x 250m
Forearm Lever:
- 5x 3x 1:00 each arm
Rowing Total: 5000m (510,000m of 1,000,000m complete)
- None
Strength Training:
Single Leg RDL's with Rowing:
- RDL's: 60x 2x10, 55x 3x10 (alternating each leg)
- Rowing: 10x 250m
Goblet Squats with Rowing:
- Squats: 60x 2x10, 55x 3x10 (3-second negatives)
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 5x14
- Rowing: 5x 250m
Forearm Lever:
- 5x 3x 1:00 each arm
Rowing Total: 5000m (510,000m of 1,000,000m complete)
4.13.2020
Monday 4.13.20
Recovery workout...
Warm Up:
- None:
Strength Training:
GHD Sit Ups and Rowing:
- Sit Ups: 10x10
- Rowing: 10x 500m
Rowing Total: 5000m (505,000m of 1,000,000m)
Warm Up:
- None:
Strength Training:
GHD Sit Ups and Rowing:
- Sit Ups: 10x10
- Rowing: 10x 500m
Rowing Total: 5000m (505,000m of 1,000,000m)
4.12.2020
Sunday 4.12.20
Warm Up:
- None
Conditioning:
10 Rounds of:
- Push Ups: 3x12, 7x11
- 500m Row
Totals: 5000m of rowing and 113 Push Ups
Reverse Grip Tricep Pushdowns (100 reps):
- Blue CS Cords x 41, 31, 21, 7 (minimal rest)
Rowing Total: 5000m (500,000m of 1,000,000m complete)
- None
Conditioning:
10 Rounds of:
- Push Ups: 3x12, 7x11
- 500m Row
Totals: 5000m of rowing and 113 Push Ups
Reverse Grip Tricep Pushdowns (100 reps):
- Blue CS Cords x 41, 31, 21, 7 (minimal rest)
Rowing Total: 5000m (500,000m of 1,000,000m complete)
4.11.2020
Saturday 4.11.20
Warm Up:
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 4x7, 6x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 2x11, 3x10
- Rowing: 5x 250m
Overhead Triceps Extensions (5x 10-12) with Rowing:
- EZ Bar: 83 x 2x11, 3x10
- Rowing: 5x 250m
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 10/10, 8/8, 6/6, 4/4, 2/2
- 45x 9/9, 7/7, 5/5, 3/3, 1/1
- 45x 9/9, 7/7, 5/5, 3/3, 1/1
Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3x1:00 each arm
Rowing Total: 5000m (495,000m of 1,000,000m complete)
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 4x7, 6x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 2x11, 3x10
- Rowing: 5x 250m
Overhead Triceps Extensions (5x 10-12) with Rowing:
- EZ Bar: 83 x 2x11, 3x10
- Rowing: 5x 250m
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 10/10, 8/8, 6/6, 4/4, 2/2
- 45x 9/9, 7/7, 5/5, 3/3, 1/1
- 45x 9/9, 7/7, 5/5, 3/3, 1/1
Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3x1:00 each arm
Rowing Total: 5000m (495,000m of 1,000,000m complete)
4.10.2020
Friday 4.10.20
Warm Up:
- Pull Ups: 4, 3, 3
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 157x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 67x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 1x11, 2x10
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 3x11
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (490,000m of 1,000,000m complete)
- Pull Ups: 4, 3, 3
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 157x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 67x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 1x11, 2x10
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 3x11
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (490,000m of 1,000,000m complete)
4.09.2020
Thursday 4.09.20
Warm Up:
- None
Strength Training:
Bulgarian Split Squats with Rowing:
- BSS: 45x 4x10, 40x 1x10 (10 total sets, alternating each leg)
- Rowing: 10x 250m
Romanian Deadlifts with Rowing:
- RDL's: 160x 5x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 4x14, 1x13
- Rowing: 5x 250m
Forearm Levers:
- Forearm Levers: 5 lbs x 3x 1:00 each arm
Rowing Total: 5000m (485,000m of 1,000,000m complete)
- None
Strength Training:
Bulgarian Split Squats with Rowing:
- BSS: 45x 4x10, 40x 1x10 (10 total sets, alternating each leg)
- Rowing: 10x 250m
Romanian Deadlifts with Rowing:
- RDL's: 160x 5x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 4x14, 1x13
- Rowing: 5x 250m
Forearm Levers:
- Forearm Levers: 5 lbs x 3x 1:00 each arm
Rowing Total: 5000m (485,000m of 1,000,000m complete)
4.08.2020
Wednesday 4.08.20
Warm Up:
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 217x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 2x11, 3x10
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 2x11, 3x10
- Rowing: 5x 250m
Elbows Out DB Extensions/ Nuetral Grip DB Bench Press Superset:
- 25x 10/10, 8/8, 6/6, 4/4, 2/2
- 25x 9/9, 7/7, 5/5, 3/3, 1/1
- 25x 8/8, 6/6, 4/4, 2/2
Wrist Roller:
- 40 x 5:00
Rowing Total: 5000m (480,000m of 1,000,000m complete)
- None
Strength Training:
Close Grip Bench Press with Rowing:
- Bench: 45x11, 75x10, 95x9, 135x8, 185x7, 217x 5x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 2x11, 3x10
- Rowing: 5x 250m
KB Skull Crushers (5x 10-12) with Rowing:
- KBSCs: 35's x 2x11, 3x10
- Rowing: 5x 250m
Elbows Out DB Extensions/ Nuetral Grip DB Bench Press Superset:
- 25x 10/10, 8/8, 6/6, 4/4, 2/2
- 25x 9/9, 7/7, 5/5, 3/3, 1/1
- 25x 8/8, 6/6, 4/4, 2/2
Wrist Roller:
- 40 x 5:00
Rowing Total: 5000m (480,000m of 1,000,000m complete)
4.07.2020
Tuesday 4.07.20
Warm Up:
- Chin Ups: 1x4, 2x3
Strength Training:
Barbell Rows and Rowing:
- Rows: 157x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 67x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 1x11, 2x10
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 3x11 each arm
Forearm Levers:
- 5x 3x1:00 each arm
Rowing Total: 5000m (475,000m of 1,000,000m complete)
- Chin Ups: 1x4, 2x3
Strength Training:
Barbell Rows and Rowing:
- Rows: 157x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 67x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 3x11
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 3x11
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 3x11
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 1x11, 2x10
- Rowing: 3x 250m
Lean Away DB Curls (3x 10-12):
- 40x x 3x11 each arm
Forearm Levers:
- 5x 3x1:00 each arm
Rowing Total: 5000m (475,000m of 1,000,000m complete)
4.06.2020
Monday 4.06.20
Warm Up:
- None
Strength Training:
Single Leg RDL's with Rowing:
- Right Leg RDL's: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
- Left Leg RDL's: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
Goblet Squats with Rowing:
- Squats: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x14, 2x13
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00 both directions
Rowing Total: 5000m (470,000m of 1,000,000m complete)
- None
Strength Training:
Single Leg RDL's with Rowing:
- Right Leg RDL's: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
- Left Leg RDL's: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
Goblet Squats with Rowing:
- Squats: 60x 1x10, 55x 4x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 3x14, 2x13
- Rowing: 5x 250m
Wrist Roller:
- 40x 5:00 both directions
Rowing Total: 5000m (470,000m of 1,000,000m complete)
4.05.2020
Sunday 4.05.20
Warm Up:
- None
Conditioning:
10 Rounds of:
- Push Ups: 2x12, 8x11
- 500m Row
Totals: 5000m of rowing and 112 Push Ups
Reverse Grip Tricep Pushdowns (100 reps):
- Blue CS Cords x 40, 30, 20, 10 (minimal rest)
Wrist Roller:
- 40x 5:00 both directions
Rowing Total: 5000m (465,000m of 1,000,000m complete)
- None
Conditioning:
10 Rounds of:
- Push Ups: 2x12, 8x11
- 500m Row
Totals: 5000m of rowing and 112 Push Ups
Reverse Grip Tricep Pushdowns (100 reps):
- Blue CS Cords x 40, 30, 20, 10 (minimal rest)
Wrist Roller:
- 40x 5:00 both directions
Rowing Total: 5000m (465,000m of 1,000,000m complete)
4.04.2020
Saturday 4.04.20
Warm Up:
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 3x7, 7x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 1x11, 4x10
- Rowing: 5x 250m
Overhead Triceps Extensions (5x 10-12) with Rowing:
- EZ Bar: 83 x 1x11, 4x10
- Rowing: 5x 250m
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 10/10, 8/8, 6/6, 4/4, 2/2
- 45x 9/9, 7/7, 5/5, 3/3, 1/1
- 45x 8/8, 6/6, 4/4, 2/2
Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3x1:00 each arm
Rowing Total: 5000m (460,000m of 1,000,000m complete)
- None
Strength Training:
Dips with Rowing:
- Dips: 0x 3x7, 7x6
- Rowing: 10x 250m
Arnold Presses (5x 10-12) with Rowing:
- Arnold Presses: 45's x 1x11, 4x10
- Rowing: 5x 250m
Overhead Triceps Extensions (5x 10-12) with Rowing:
- EZ Bar: 83 x 1x11, 4x10
- Rowing: 5x 250m
Skull Crushers/ Close Grip Bench Press Superset:
- 45x 10/10, 8/8, 6/6, 4/4, 2/2
- 45x 9/9, 7/7, 5/5, 3/3, 1/1
- 45x 8/8, 6/6, 4/4, 2/2
Forearm/ Grip Training:
- Forearm Levers: 5 lbs x 3x1:00 each arm
Rowing Total: 5000m (460,000m of 1,000,000m complete)
4.03.2020
Friday 4.03.20
Warm Up:
- Pull Ups: 0x 3x3
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 156x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 66x 3x10
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 0x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 2x11, 1x10
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 2x11, 1x10
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 2x11, 1x10
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 2x11, 1x10 each arm
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (455,000m of 1,000,000m complete)
- Pull Ups: 0x 3x3
Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 156x 5x10
- Rowing: 5x 250m
Barbell Upright Rows and Rowing:
- Upright Rows: 66x 3x10
- Rowing: 3x 250m
Ring Face Pulls and Rowing:
- Face Pulls: 0x 3x10
- Rowing: 3x 250m
Rear Delt Swings (3x 10-12) and Rowing:
- Swings: 35's x 2x11, 1x10
- Rowing: 3x 250m
Rear Delt Raises (3x 10-12) and Rowing:
- Rear Delt Raises: 25's x 2x11, 1x10
- Rowing: 3x 250m
DB Y Raises (3x10-12) and Rowing:
- Y Raises: 15's x 2x11, 1x10
- Rowing: 3x 250m
Lean Away Hammer Curls (3x 10-12):
- 40x x 2x11, 1x10 each arm
Wrist Roller:
- 40x 5:00
Rowing Total: 5000m (455,000m of 1,000,000m complete)
4.02.2020
Thursday 4.02.20
Warm Up:
- None
Strength Training:
Romanian Deadlifts with Rowing:
- RDL's: 155x 5x10
- Rowing: 5x 250m
Bulgarian Split Squats with Rowing:
- Left Leg BSS's: 45x 3x10, 40x 2x10
- Rowing: 5x 250m
- Right Leg BSS's: 45x 3x10, 40x 2x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x14, 3x13
- Rowing: 5x 250m
DB Holds with Fat Gripz Extreme:
*Subbed Forearm Levers because I didn't have the Fat Gripz
- Forearm Levers: 5 lbs x 3x 1:00 each arm
Rowing Total: 5000m (450,000m of 1,000,000m complete)
- None
Strength Training:
Romanian Deadlifts with Rowing:
- RDL's: 155x 5x10
- Rowing: 5x 250m
Bulgarian Split Squats with Rowing:
- Left Leg BSS's: 45x 3x10, 40x 2x10
- Rowing: 5x 250m
- Right Leg BSS's: 45x 3x10, 40x 2x10
- Rowing: 5x 250m
Standing Calf Raises with Rowing:
- Calf Raises: 30x 2x14, 3x13
- Rowing: 5x 250m
DB Holds with Fat Gripz Extreme:
*Subbed Forearm Levers because I didn't have the Fat Gripz
- Forearm Levers: 5 lbs x 3x 1:00 each arm
Rowing Total: 5000m (450,000m of 1,000,000m complete)
4.01.2020
Wednesday 4.01.20
Warm Up:
- Close Grip/ Reverse Grip Bench Press: 45x 8/8, 75x 7/7, 95x 6/6, 135x 5/5, 185x 4/4
- Rowing: 5x 250m
Strength Training:
Close Grip Bench Press (5x6) with Rowing:
- Bench: 216x 5x6
- Rowing: 5x 250m
Reverse Grip Bench Press (5x9) with Rowing:
- Bench: 176 x 5x9
- Rowing: 5x 250m
DB Press (5x 12) with Rowing:
- Press: 45's x 1x11, 4x10
- Rowing: 5x 250m
KB Skull Crushers (3x12):
- KB Skull Crushers: 35'sx 1x11, 2x10
Forearm/ Grip Training:
- Forearm Levers: 5 x 3x1:00 each arm
Rowing Total: 5000m (445,000m of 1,000,000m complete)
- Close Grip/ Reverse Grip Bench Press: 45x 8/8, 75x 7/7, 95x 6/6, 135x 5/5, 185x 4/4
- Rowing: 5x 250m
Strength Training:
Close Grip Bench Press (5x6) with Rowing:
- Bench: 216x 5x6
- Rowing: 5x 250m
Reverse Grip Bench Press (5x9) with Rowing:
- Bench: 176 x 5x9
- Rowing: 5x 250m
DB Press (5x 12) with Rowing:
- Press: 45's x 1x11, 4x10
- Rowing: 5x 250m
KB Skull Crushers (3x12):
- KB Skull Crushers: 35'sx 1x11, 2x10
Forearm/ Grip Training:
- Forearm Levers: 5 x 3x1:00 each arm
Rowing Total: 5000m (445,000m of 1,000,000m complete)
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