Tuesday 9.29.20

  Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 5x12, 10x11, 15x 3x8

- Reverse Flys: 5x12, 10x11, 15x3x8

- DB Reverse Swings: 5x12, 10x11, 15x 3x8

- Rear Delt Rows: 52x12, 82x11, 112x 3x10

Barbell Curls:
- 82x 3x12

Body Rows:
- 0x 3x10

Shrugs:
- 252x 3x10

Chin Ups (EMOM):

0x 1x2, 4x1

Forearm Levers (3x 8-12):

- 6.25 x 2x9, 1x8 each arm

Monday 9.28.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x12, 75x11, 95x 3x10

Barbell Skull Crushers:
- 92 x 3x12

Dips and Push-Ups Superset: 

- Dips: 10, 10, 10

- Push-Ups: 3, 3, 3

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (40, 10)

Wrist Roller:
- 50x 5:00

Cardio:

- 10:00 on the eliptical

Sunday 9.27.20

 Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 1x13, 3x12

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 335x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 335x 3x5

- VTT: 3x20

Walking Lunges:

- 0x 100 steps (50 each leg)

Cardio:

- 10:00 of rowing (2506m)

Saturday 9.26.20

Warm Up:

Shoulder Circuit:
- DB Y Raises: 5's x 11, 8's x 10, 10's x 9 
- DB Reverse Flys:5's x 11, 8's x 10, 10's x 9

- DB Rear Delt Swings: 5's x 11, 8's x 10, 10's x 9

- DB Lateral Raises: 5's x 11, 8's x 10, 10's x 9

Strength Training:

Shoulders:

- DB Y Raises:12's x 3x8 
- DB Reverse Flys: 12's x 3x8

- DB Rear Delt Swings: 12's x 3x8

- DB Lateral Raises: 12's x 3x8

Arms Superset #1:
- Overhead Triceps Extensions: 45x 11, 65x 10, 85x 9, 96x 8, 7, 7
- Crossbody Hammer Curls: 25's x 11, 30's x 10, 35's x 9, 40's x 8, 7, 7

Arms Superset #2:
- Incline Elbows Out DB Extensions: 50's x 10, 9, 9
- Barbell Spider Curls: 65x 10, 9, 9

Arms Finisher:
- Reverse Grip Cable Extensions: Blue CS Cord: 18, 18, 14

- Barbell Reverse Curls: 45x 18, 18, 14

* alternate between lifts with no rest

Friday 9.25.20

Warm Up:

Crossover Symmetry:

- Crossover Symmetry Activation

- Crossover Symmetry Iron Scap

Strength Training:
Reverse Curls:

- 20x15, 40x14, 60x13, 61x 3x12

Upright Rows:

- 81x 3x12

Rear Delt Rows:

- 11x 3x10

Supinated Grip Barbell Rows:
- 201x 3x8

Behind the Back Barbell Shrugs:

- 251x 3x10

Forearm Levers:

- 6.25 x 1x9, 2x8

Thursday 9.24.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Shocker 1.0:

- Front Plate Raises: 35x 3x10

- DB Lateral Raises: 25's x 3x10

- DB Cuban Presses: 25's x 3x10

- Band Pull Aparts: 10x10

Close Grip Bench Press:

- 45x12, 95x11, 135x 10, 185x9, 225x 4x8

Arnold Presses:

- 45x 3x10

Dips: 

- 10, 10, 9

DB Skull Crushers:
- 35's x 3x12

Triceps Finisher:

- Elbows Out DB Extensions: 30's x 50 reps (39, 11)

Wrist Roller:
- 50x 5:00

Wednesday 9.23.20

 Warm Up:

Front Squat/ Back Squat Warm Ups:

- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Strength Training:

Back Squats:

- 269x 3x5

Front Squats:

- 179x 3x5

Goblet Squats:

- Squats: 75x 3x8

Bulgarian Split Squats:

- BSS's: 46x 3x10

Barbell Shrugs with Standing Calf Raises:

- Shrugs: 252x 4x10

- Calf Raises: 40x 4x12

Tuesday 9.22.20

 Warm Up:

Crossover Symmetry:

 - 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Chin Ups:

- 5x 1 (EMOM)

Barbell Rows:
- Rows: 81x12, 111x11, 141x10, 171x9, 201x 3x8

Rear Delt Rows:
- Rows: 111x x10

Upright Rows:
- Rows: 81x 3x12

Barbell Curls:
- Curls: 81x 3x12

Snatch Grip Front Barbell Raises (overhead):

- 15x 50 unbroken

Forearm Levers (3x 8-12):

- 6.25 x 1x9, 2x8 each arm

Monday 9.21.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Shocker 1.0:

- Front Plate Raises: 35x 3x10

- DB Lateral Raises: 20's x 3x10

- DB Cuban Presses: 15's x 3x10

- Band Pull Aparts: 10x10

Reverse Grip Bench Press:

- 45x12, 95x11, 135x 10, 185x9, 201x 4x8

Arnold Presses:

- 45x 3x10

Dips: 

- 10, 10, 9

Barbell Skull Crushers and Rowing:
- 91 x 3x12

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (39, 11)

Wrist Roller:
- 50x 5:00

Sunday 9.20.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- 333x 3x5

Conventional Deadlifts:

- 333x 3x5

Snatch Grip Straight Leg Deadlifts:

- 203x 3x8

Single Leg Romanian Deadlifts:

- 70x 3x10 each leg

Behind the Back Barbell Shrugs with Standing Calf Raises:

- Shrugs: 251x 4x10

- Calf Raises: 40x 4x12

Saturday 9.19.20

 Warm Up:

Crossover Symmetry:

- Activation: 1 round

Strength Training:
Shoulder Shocker 1.0:
- Plate Front Raises: 35x 4x10 
- DB Lateral Raises: 20's x 4x10

- DB Cuban Press: 15's x 4x10

- Band Pull Aparts: Red x 4x10

Arm and Rear Delt Circuit:
- Overhead Triceps Extensions: 45x 11, 65x 10, 85x 9, 95x 3x8
- Seated Hammer Curls: 25's x 11, 30's x 10, 35's x 9, 40's x 3x8 (stay at this weight)

- Band Pull Aparts: Red x 6x10

Arms Superset:
- Incline Elbows Out DB Extensions: 50's x 3x9 (work up to 3x10)
- Barbell Spider Curls: 65x 3x9 (work up to 3x10)

Arms Finisher:
- Reverse Grip Cable Extensions: Blue CS Cord: 18, 17, 15

- Barbell Reverse Curls: 45x 18, 17, 15

* alternate between lifts with no rest

Friday 9.18.20

Warm Up:

Crossover Symmetry:

 - Iron Scap: Skipped

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 110x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 80x 4x12
- Rowing: 4x 250m

Reverse Curls and Rowing:
- Curls: 65x 4x12

- Rowing: 4x 250m

Forearm Levers:

- 6.25 x 3x8

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

Thursday 9.17.20

 Warm Up:

- Close Grip Bench Press: 46x12, 96x11, 136x10, 186x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 226x 1x8, 3x7

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 1x10, 3x9

- Rowing: 4x 250m

Seated DB Lateral Raises and Rowing:

- DBLR's: 25's x 1x12, 3x11

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 3x11, 1x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (38, 12)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (995,000m of 1,000,000m complete)

Wednesday 9.16.20

Warm Up:

Front Squat/ Back Squat Warm Ups:

- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Strength Training:

Back Squats:

- 267x 3x5

Front Squats:

- 177x 3x5

Goblet Squats with Standing Calf Raises

- Squats: 75x 2x8, 70x 1x8

- Calf Raises: 35x 3x15

Bulgarian Split Sqats (front rack) with Standing Calf Raises:

- BSS's: 45x 3x10

- Calf Raises: 35x 3x15

Rowing Total: 0m (990,000m of 1,000,000m complete)

Tuesday 9.15.20

Warm Up:

Crossover Symmetry:

 - Skipped

Strength Training:
Barbell Rows and Rowing:
- Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 110x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 80x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 80x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6.25 x 3x8 each arm

Rowing Total: 5000m (990,000m of 1,000,000m complete)

Monday 9.14.20

 Warm Up:

- Dips: 0x12, 0x11, 0x10, 5x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 4x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 1x10, 3x9

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 1x12, 3x11

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 91 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (45, 5)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (985,000m of 1,000,000m complete)

Sunday 9.13.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- Deadlifts: 331x 3x5

Conventional Deadlifts:

- Deadlifts: 331x 3x5

Snatch Grip Straight Leg Deadlifts with Standing Calf Raises

- Snatch Grip SLDL's: 201x 3x8

- Calf Raises: 35x 3x15

Single Leg Romanian Deadlifts (barbell) with Standing Calf Raises:

- RDL's: 70x 3x10

- Calf Raises: 35x 3x15

Rowing Total: 0m (980,000m of 1,000,000m complete)

Saturday 9.13.20

Rest day, traveling back from Lake Tahoe.

Friday 9.11.20

 Rest day, but did a few hours of paddle boarding.

Thursday 9.10.20

 Rest day, but did a few hours of paddle boarding.

Wednesday 9.09.20

 Warm Up:

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 4x8

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 4x9

- Rowing: 4x 250m

Seated DB Lateral Raises and Rowing:

- DBLR's: 25's x 4x11

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 2x11, 2x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (37, 13)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (980,000m of 1,000,000m complete)

Tuesday 9.08.20

 Warm Up:

Back Squat Warm Ups with Rowing:

- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6

- Rowing: 5x 250m

Strength Training:

Back Squats with Rowing:

- 265x 3x5

- Rowing: 3x 250m

Front Squats with Rowing:

- 175x 3x5

- Rowing: 3x 250m

Goblet Squats with Rowing:

- Squats: 75x 1x8, 70x 2x8

- Rowing: 3x 250m

Standing Calf Raises with Rowing:

- Calf Raises: 35x 5x15, 1x14

- Rowing: 6x 250m

Rowing Total: 5000m (975,000m of 1,000,000m complete)

Monday 9.07.20

   Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 110x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 80x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 80x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6.25 x 3x8 each arm

Rowing Total: 5000m (970,000m of 1,000,000m complete)

Sunday 9.06.20

Warm Up:

- Dips: 0x12, 0x11, 0x10, 5x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 3x8, 5x 1x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 4x9

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 4x11

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 90 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Cable Pushdowns: Blue CS Cord x 50 reps (25, 15, 10)

Wrist Roller:
- Skipped since I was working out in the garage in the 100+ degree heat. Hands were too slippery,

Rowing Total: 5000m (965,000m of 1,000,000m complete)

Saturday 9.05.20

Warm Up:

Sumo Deadlift Warm Ups and Rowing:

- Sumo DL: 135x10, 185x9, 225x8, 275x7, 315x6

- Rowing: 5x 250m

Strength Training:

Sumo Deadlifts and Rowing:

- Deadlifts: 329x 3x5

- Rowing: 3x 250m

Conventional Deadlifts and Rowing:

- Deadlifts: 329x 3x5

- Rowing: 3x 250m

Snatch Grip Straight Leg Deadlifts and Rowing:

- Snatch Grip SLDL's: 199x 3x8

- Rowing: 3x 250m

Standing Calf Raises with Rowing:

- Calf Raises: 35x 5x15, 1x14

- Rowing: 6x 250m

Rowing Total: 5000m (960,000m of 1,000,000m complete)

Friday 9.04.20

  Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 79x12, 109x11, 139x10, 169x9, 199x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 109x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 79x 4x12
- Rowing: 4x 250m

Reverse Curls and Rowing:
- Curls: 64x 4x12

- Rowing: 4x 250m

Forearm Levers:

- 6x 3x10

Rowing Total: 5000m (955,000m of 1,000,000m complete)

Thursday 9.03.20

 Warm Up:

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 3x8, 1x7

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 3x9, 1x8

- Rowing: 4x 250m

Supported DB Lateral Raises and Rowing:

- DBLR's: 25's x 3x11, 1x10

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 1x11, 3x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (36, 14)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (950,000m of 1,000,000m complete)

Wednesday 9.02.20

Warm Up:

Back Squat Warm Ups with Rowing:

- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6

- Rowing: 5x 250m

Strength Training:

Back Squats with Rowing:

- 263x 3x5

- Rowing: 3x 250m

Front Squats with Rowing:

- 173x 3x5

- Rowing: 3x 250m

Goblet Squats with Rowing:

- Squats: 70x 3x8

- Rowing: 3x 250m

Standing Calf Raises with Rowing:

- Calf Raises: 35x 4x15, 2x14

- Rowing: 6x 250m

Rowing Total: 5000m (945,000m of 1,000,000m complete)

Tuesday 9.01.20

  Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 79x12, 109x11, 139x10, 169x9, 199x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 109x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 79x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 79x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6 x 10, 10, 10 each arm

Rowing Total: 5000m (940,000m of 1,000,000m complete)