Monday 11.30.20

 Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Rows with Orange Cords

- 10 Push Ups

- 20 Air Squats

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange Cords

- 10 Diamond Push Ups

- 20 Vacuum Trunk Twists

Sunday 11.29.20

 Rest day. Traveling to San Diego for work.

Saturday 11.28.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 4x6, 6x5

- Push Ups: 4x6, 6x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 89x 4x10

- Standing DB Lateral Raises: 25's x 4x10

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 35's x 3x12

- Seated DB Lateral Raises: 20's x 3x12

Light Triceps with Shoulders (as little rest as possible):

- Crossover Cable Pushdowns: Blue CS Cords x 20, 15, 15

- Seated DB Lateral Raises: 15's x 20, 15, 15

Wrist Roller:
- Skipped

Friday 11.27.20

Warm Up:

- None

Strength Training:

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

- Pull Ups: 4x2, 6x1

- Body Rows: 4x7, 4x6

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

- Skipped

Rear Delt Complex (1:30 rest):

- Skipped

Lean Away DB Hammer Curls (1:00 rest):
- 35x 3x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (29, 19, 2)

Forearm Levers (3x 8-12):

- Skipped

Thursday 11.26.20

Warm Up:

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

- Squats: 50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3

- Calf Raises: 40x 1x15, 3x14

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 280x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 190x 3x5

- VTT's: 3x20

Alternating Reverse Lunges:

- 0x 144 lunges (72 each leg)

Wednesday 11.25.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 4x6, 6x5

- Push Ups: 4x6, 6x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 98x 3x10

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

Heavy Triceps (every 2:30): 

- Barbell Skull Crushers: 98x 4x10

Moderate Triceps (every 2:30)

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

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (28, 18, 4)

Wrist Roller:
- 50x 5:00

Tuesday 11.24.20

 Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (on the 2:00):

- Chin Ups: 3x2, 7x1

- Body Rows: 3x7, 3x6

Traps/ Upper Back Superset (on the 2:30):

- Barbell Shrugs: 258x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Rear Delt Complex (on the 2:30):

- Rear Delt Rows: 118x 3x12

- Reverse Flys: 15x 3x12

- DB Reverse Swings: 15x 3x12

Lean Away DB Curls (on the 2:30):
- 35x 3x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (28, 18, 4)

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Monday 11.23.20

 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 1x15, 3x14

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 350x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 350x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 142 lunges (71 each leg)

Sunday 11.22.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 3x6, 7x5

- Push Ups: 3x6, 7x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 98x 3x10

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

Heavy Triceps (every 2:30): 

- Overhead Triceps Extensions: 88x 4x10

Moderate Triceps (every 2:30)

- DB Skull Crushers: 35's x 3x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: Blue CS Cords x 50 reps (30, 10, 10)

Wrist Roller:
- 50x 5:00

Saturday 11.21.20

Warm Up:

- None

Strength Training:

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

- Pull Ups: 3x2, 7x1

- Body Rows: 3x7, 3x6

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

- Behind the Back Shrugs: 258x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Rear Delt Complex (1:30 rest):

- Rear Delt Rows: 118x 3x12

- Reverse Flys: 15x 3x12

- DB Reverse Swings: 15x 3x12

Reverse Curls Curls (1:00 rest):
- 69x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (28, 18, 4)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm

Friday 11.20.20

 Rest day, traveling home from San Diego.

Thursday 11.19.20

  Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 Low Cable Face Pulls with Orange CS Cords

- 10 Push Ups

- 10 Air Squats (3-second negatives)

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises each arm (2x yellow, 3x red)

- 20 Vacuum Trunk Twists

Wednesday 11.18.20

 Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 LowAngle CS Rows with Orange Cords

- 10 Push Ups

- 20 Alternating Reverse Lunges (10 each leg)

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange Cords

- 10 Diamond Push Ups

- 20 Vacuum Trunk Twists

Tuesday 11.17.20

  Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 Low Cable Face Pulls with Orange CS Cords

- 10 Push Ups

- 10 1.5 rep Air Squats

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises each arm (2x yellow, 3x red)

- 20 Vacuum Trunk Twists

Monday 11.16.20

 Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Rows with Orange Cords

- 10 Push Ups

- 10 Bulgarian Split Squats each leg

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange Cords

- 10 Diamond Push Ups

- 20 Vacuum Trunk Twists

Sunday 11.15.20

 Rest day. I travelled to San Diego for work.

Saturday 11.14.20

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 4x14

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 349x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 349x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 140 lunges (70 each leg)

Friday 11.13.20

  Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 3x6, 7x5

- Push Ups: 3x6, 7x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 97x 3x10

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

Heavy Triceps (every 2:30): 

- Overhead Triceps Extensions: 87x 4x10

Moderate Triceps (every 2:30)

- DB Skull Crushers: 35's x 3x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (27, 17, 6)

Wrist Roller:
- 50x 5:00

Thursday 11.12.20

 Warm Up:

- None

Strength Training:

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

- Pull Ups: 2x2, 8x1

- Body Rows: 2x7, 8x6

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

- Behind the Back Shrugs: 257x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Rear Delt Complex (1:30 rest):

- Rear Delt Rows: 117x 3x12

- Reverse Flys: 15x 3x12

- DB Reverse Swings: 15x 3x12

Reverse Curls Curls (1:00 rest):
- 68x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (27, 17, 6)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm

Wednesday 11.11.20

Warm Up:

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

- Squats: 49x 7/7, 99x 6/6, 139x 5/5, 189x 4/4, 229x 3/3

- Calf Raises: 40x 3x14, 1x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 279x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 189x 3x5

- VTT's: 3x20

Alternating Reverse Lunges:

- 0x 138 lunges (69 each leg)

Tuesday 11.10.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 3x6, 7x5

- Push Ups: 3x6,7x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 97x 3x10

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

Heavy Triceps (1:30 rest): 

- Barbell Skull Crushers: 97x 4x10

Moderate Triceps (1:30 rest)

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

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (27, 17, 6)

Wrist Roller:
- 50x 5:00

Monday 11.09.20

  Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (1:00 rest):

- Chin Ups: 2x2, 8x1

- Body Rows: 2x7, 8x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 10, 10, 9

- Reverse Flys: 5x12, 10x11, 15x 10, 10, 9

- DB Reverse Swings: 5x12, 10x11, 15x 10, 10, 9

- Rear Delt Rows: 45x12, 95x11, 117x 3x10

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

- Barbell Shrugs: 257x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Barbell Curls (1:00 rest):
- 77x 3x12

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (27, 17, 6)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm

Sunday 11.08.20

 Rest day.

Saturday 11.07.20

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 3x14, 1x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 347x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 347x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 136 lunges (68 each leg)

Friday 11.06.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 2x6, 8x5

- Push Ups: 2x6, 8x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 96x 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: 86x 4x10

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

- DB Skull Crushers: 35's x 3x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: Blue CS Cords x 50 reps (26, 16, 8)

Wrist Roller:
- 50x 5:00

Thursday 11.05.20

 Warm Up:

- None

Strength Training:

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

- Pull Ups: 1x2, 9x1

- Body Rows: 1x7, 9x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 1x10, 2x9

- Reverse Flys: 5x12, 10x11, 15x 1x10, 2x9

- DB Reverse Swings: 5x12, 10x11, 15x 1x10, 2x9

- Rear Delt Rows: 45x12, 95x11, 116x 3x10

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

- Behind the Back Shrugs: 256x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Reverse Curls Curls (1:00 rest):
- 67x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (26, 16, 8)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm

Wednesday 11.04.20

Warm Up:

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

- Squats: 48x 7/7, 98x 6/6, 138x 5/5, 188x 4/4, 228x 3/3

- Calf Raises: 40x 3x14, 1x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 278x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 188x 3x5

- VTT's: 3x20

Abs:

- Skipped

Alternating Reverse Lunges:

- 0x 134 lunges (67 each leg)

Tuesday 11.03.20

 Rest day due to work.

Monday 11.02.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 2x6, 8x5

- Push Ups: 2x6,8x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 96x 3x10

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

Heavy Triceps (1:30 rest): 

- Barbell Skull Crushers: 96x 4x10

Moderate Triceps (1:30 rest)

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

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (26, 16, 8)

Wrist Roller:
- 50x 5:00

Sunday 11.01.20

 Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (1:00 rest):

- Chin Ups: 1x2, 9x1

- Body Rows: 1x7, 9x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 10, 9, 9

- Reverse Flys: 5x12, 10x11, 15x 10, 9, 9

- DB Reverse Swings: 5x12, 10x11, 15x 10, 9, 9

- Rear Delt Rows: 45x12, 95x11, 116x 3x10

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

- Behind the Back Shrugs: 256x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Barbell Curls (1:00 rest):
- 77x 3x12

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (26, 15, 9)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm