Saturday 10.31.20

 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 1x14, 3x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 345x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 345x 3x5

- VTT: 3x20

Abs:

- GHD Sit-Ups: 0x 3x10 (3 second negatives)

 Reverse Lunges:

- 0x 132 lunges (66 each leg)

Friday 10.30.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 1x6, 9x5

- Push Ups: 1x6,9x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 95x 3x10

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

Heavy Triceps (1:00-1:30 rest): 

- Overhead Triceps Extensions: 85x 4x10

Moderate Triceps (1:00-1:30 rest)

- DB Skull Crushers: 35's x 1x12, 30's x 2x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (25, 15, 10)

Wrist Roller:
- 50x 5:00

Thursday 10.29.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated Grip Body Rows (1:00 rest):

- Pull Ups: 10x1

- Body Rows: 10x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 3x9

- Reverse Flys: 5x12, 10x11, 15x 3x9

- DB Reverse Swings: 5x12, 10x11, 15x 3x9

- Rear Delt Rows: 55x12, 85x11, 115x 3x10

Traps/ Upper Back Superset (1:30 rest):

- Behind the Back Shrugs: 255x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Reverse Curls Curls (1:00 rest):
- 66x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (26, 15, 9)

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Wednesday 10.28.20

 Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 47x 7/7, 97x 6/6, 137x 5/5, 187x 4/4, 227x 3/3

- Calf Raises: 40x 2x14, 2x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 277x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 187x 3x5

VTT's: 3x20

Alternating Reverse Lunges:

- 0x 130 lunges (61 each leg)

Abs:

- Hanging Leg Raises: 0x3x10

Tuesday 10.27.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 10x5

- Push Ups: 10x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 95x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 4x10

Heavy Triceps (every 2:30): 

- Barbell Skull Crushers: 95x 4x10

Moderate Triceps (every 2:00)

- Elbows Out DB Extensions: 40's x 3x12)

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (25, 15, 10)

Wrist Roller:
- 50x 5:00

Monday 10.26.20

Warm Up:

- None

Strength Training:

Chin Ups and Body Rows:
- Chins: 0x 10x1

- Rows: 0x 10x6

Rear Delt Complex:

- DB Y Raises: 5x12, 10x11, 15x 3x9

- Reverse Flys: 5x12, 20x11, 15x 3x9

- DB Reverse Swings: 5x12, 10x11, 15x 3x9

- Rear Delt Rows: 55x12, 85x 11, 115x 3x10

Upper Back:

- Shrugs: 255x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Heavy Biceps:

- Barbell Curls: 85x 4x10

Biceps Finisher:

- Spider Reverse Curls: 25 x 50 (25, 15, 10)

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Sunday 10.25.20

 Rest day on a family vacation to San Luis Obispo.

Saturday 10.24.20

 Rest day, on a family trip to San Luis Obispo.

Friday 10.23.20

 Rest day on a family vacation to San Luis Obispo.

Thursday 10.22.20

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 1x14, 3x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 343x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 343x 3x5

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 128 lunges (64 each leg)

Core:

- Skipped due to feeling run down. Time for a few days off.

Wednesday 10.21.20

Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Pull Ups and Supinated Grip Bady Rows:

- Pull Ups: 10x1

- Body Rows: 10x6

Upper Back/ Rear Delt Complex:

- DB Y Raises: 15x 3x9

- Reverse Flys: 15x 3x9

- DB Reverse Swings: 15x 3x9

- Rear Delt Rows: 115x 3x10

Behind the Back Barbell Shrugs:

- 255x 3x12

Reverse Curls Curls:
- 65x 3x12

Biceps Finisher:

- Barbell Spider Curls: 35x 50 (25, 15, 10)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm

Tuesday 10.20.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Push Superset:

- Dips: 10x5

- Push Ups: 10x5

Shoulders Superset:
- Seated Overhead Press: 95x 4x10

- DB Lateral Raises: 25's x 4x10

Heavy Triceps: 

- Overhead Triceps Extensions: 85x 3x12

Triceps Finisher:

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (32, 18)

Wrist Roller:
- 50x 5:00

Monday 10.19.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 46x 7/7, 96x 6/6, 136x 5/5, 186x 4/4, 226x 3/3

- Calf Raises: 40x 1x14, 3x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 276x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 186x 3x5

VTT's: 3x20

Alternating Reverse Lunges:

- 0x 126 lunges (61 each leg)

Cardio:

10:00 EMOM:

- Heavy Jump Rope: 72 jumps per minute

Sunday 10.18.20

 Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 3x9

- Reverse Flys: 15x 3x9

- DB Reverse Swings: 15x 3x9

- Rear Delt Rows: 115x 3x10

Barbell Curls:
- 85x 3x12

Chin Ups and Body Rows:
- Chins: 0x 3x2, 2x1

- Rows: 3x7, 2x6

Shrugs:
- 255x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 15's x 50 (32, 18)

Saturday 10.17.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 98x 3x10

Barbell Skull Crushers:
- 95 x 3x12

Dips and Push-Ups Superset: 

- Dips: 7, 7, 7, 7, 7

- Push-Ups: 7, 7, 7, 7, 5-1-1 (stay at 7's) until I get them all unbroken for both movements)

Triceps Finisher:

- Crossover Cable Pushdowns: Orange x 5, Blue x 25, Yellow x 20

Wrist Roller:
- Skipped due to heat and sweatiness (doesn't work when you can't grip the bar)

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 71 jumps

Friday 10.16.20

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 4x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 341x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 341x 3x5

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 124 lunges (62 each leg)

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 71 jumps each minute

Thursday 10.15.20

Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 2x9, 1x8

- Reverse Flys: 15x 2x9, 1x8

- DB Reverse Swings: 15x 2x9, 1x8

- Rear Delt Rows: 114x 3x10

Reverse Curls Curls:
- 64x 3x12

Pull Ups and Supinated Grip Body Rows:
- Pull Ups: 0x 3x2, 2x1

- Rows: 2x7, 3x6

Behind the Back Shrugs:
- 254x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 10's x 50 reps (31, 19)

Wednesday 10.14.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Complex:

- Band Pull Aparts: Blue Band x 13, 12, 11, 3x10

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 97x 3x10

Overhead Triceps Extensions:
- 86x 3x12

Dips and Push-Ups Superset: 

- Dips: 7, 7, 7, 7, 6

- Push-Ups: 7, 7, 7, 7, 6

Triceps Finisher:

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (31, 19)

Wrist Roller:
- 50x 5:00

Cardio:

10:00 EMOM:

- Heavy Jump Rope x 71 each minute

Tuesday 10.13.20

 Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

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

- Calf Raises: 40x 3x13, 1x12

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 275x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 185x 3x5

VTT's: 3x20

Alternating Reverse Lunges:

- 0x 122 lunges (61 each leg)

Cardio:

10:00 EMOM:

- Heavy Jump Rope: 71 jumps per minute

Monday 10.12.20

 Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 2x9, 1x8

- Reverse Flys: 15x 9x9, 1x8

- DB Reverse Swings: 15x 2x9, 1x8

- Rear Delt Rows: 114x 3x10

Barbell Curls:
- 84x 3x12

Chin Ups and Body Rows:
- Chins: 0x 3x2, 2x1

- Rows: 2x7, 3x6

Shrugs:
- 254x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 10's x 50 reps unbroken

Sunday 10.11.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 97x 3x10

Barbell Skull Crushers:
- 94 x 3x12

Dips and Push-Ups Superset: 

- Dips: 11, 11, 11

- Push-Ups: 6, 6, 6

Triceps Finisher:

- Crossover Cable Pushdowns: Blue x 25, Yellow x 50

Wrist Roller:
- 50x 5:00

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 71 jumps

Saturday 10.10.20

  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 3x13, 1x12

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 339x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 339x 3x5

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 120 lunges (60 each leg)

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 70 jumps each minute

Friday 10.09.20

 Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 1x9, 2x8

- Reverse Flys: 15x 1x9, 2x8

- DB Reverse Swings: 15x 1x9, 2x8

- Rear Delt Rows: 113x 3x10

Reverse Curls Curls:
- 63x 3x12

Pull Ups and Supinated Grip Body Rows:
- Pull Ups: 0x 2x2, 3x1

- Rows: 1x7, 4x6

Behind the Back Shrugs:
- 253x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 3x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 8's x 50 reps unbroken

Thursday 10.08.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Complex:

- Band Pull Aparts: Blue Band x 13, 12, 11, 3x10

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 96x 3x10

Overhead Triceps Extensions:
- 86x 2x12, 85x 1x12

Dips and Push-Ups Superset: 

- Dips: 11, 11, 10

- Push-Ups: 6, 6, 5

Triceps Finisher:

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (30, 20)

Wrist Roller:
- 50x 5:00

Cardio:

10:00 EMOM:

- Heavy Jump Rope x 70 each minute

Wednesday 10.07.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

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

- Calf Raises: 40x 2x13, 2x12

Strength Training:

Back Squats:

- 273x 3x5

Front Squats:

- 183x 3x5

Walking Lunges:

- 0x 110 steps

Cardio:

10:00 EMOM:

- Heavy Jump Rope: 70 jumps per minute

Tuesday 10.06.20

Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 1x9, 2x8

- Reverse Flys: 15x 1x9, 2x8

- DB Reverse Swings: 15x 1x9, 2x8

- Rear Delt Rows: 113x 3x10

Barbell Curls:
- 83x 3x12

Chin Ups and Body Rows:
- Chins: 0x 2x2, 3x1

- Rows: 1x7, 4x6

Shrugs:
- 253x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 3x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 5's x 50 reps unbroken

Monday 10.05.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 96x 3x10

Barbell Skull Crushers:
- 93 x 3x12

Dips and Push-Ups Superset: 

- Dips: 11, 11, 10

- Push-Ups: 5, 5, 5

Triceps Finisher:

- Crossover Cable Pushdowns: 4.5 x 50 reps (30, 20)

Wrist Roller:
- 50x 5:00

Cardio:

- 10:00 on the eliptical

Sunday 10.04.20

  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 2x13, 2x12

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 337x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 337x 3x5

- VTT: 3x20

Walking Lunges:

- 0x 110 steps (55 each leg)

Cardio:

- 10:00 of rowing (2550m)

Saturday 10.03.20

  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

Reverse Curls:
- 62x 3x12

Supinated Grip Body Rows:
- 0x 3x10

Behind the Back Shrugs:
- 252x 3x10

Pull Ups (EMOM):

0x 1x2, 4x1

Forearm Levers (3x 8-12):

- 6.25 x 2x9, 1x8 each arm

Friday 10.02.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Complex:

- Band Pull Aparts: Blue Band x 13, 12, 11, 3x10

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 95x 3x10

Overhead Triceps Extensions:
- 85 x 3x12

Dips and Push-Ups Superset: 

- Dips: 11, 10, 10

- Push-Ups: 4, 4, 4

Triceps Finisher:

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

Wrist Roller:
- 50x 5:00

Cardio:

- 10:00 on the eliptical

Thursday 10.01.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

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

- Calf Raises: 40x 1x13, 3x12

Strength Training:

Back Squats:

- 271x 3x5

Front Squats:

- 181x 3x5

Walking Lunges:

- 0x 100 steps

Cardio:

Rowing:

- 10:00

Wednesday 9.30.20

 Forced rest day due to work stuff.