Wednesday 12.30.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 8x6, 2x5

- Push Ups: 8x6, 2x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 102 x 4x10

- Single Arm Cable Lateral Raises: 4.5 x12, 6 x11, 7.5 x 3x10, 6 x 1x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- Elbows Out DB Extensions: 45's x 3x12

- Standing DB Lateral Raises: 30's x 3x12

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

- Crossover Cable Pushdowns: 7.5 x 20, 15, 15

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

Wrist Roller:
- Skipped

Tuesday 12.29.20

Backwards day...

Warm Up:

- None

Strength Training:

Biceps:

- Reverse Spider Curls: 25x 50 (32, 18)

- Lean Away DB Curls: 40x 3x12 each arm

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 13.5 x 3x12

- DB Reverse Swings: 30's x 3x12

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 261x 4x10

- Reverse Flys: 20's x 4x10

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

- Chin Ups: 7x2, 3x1

- Body Rows: 7x7, 3x6

- Vacuum Trunk Twists: 10x20

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Monday 12.28.20

 Warm Up:

- Sumo DL: 45x9, 135x8, 225x7, 315x6

- Standing Calf Raises: 45x 1x14, 3x13

- Vacuum Trunk Twists: 4x20

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 354x 3x5

- Vacuum Trunk Twists: 3x20

Straight Leg Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 204x 3x8

- VTT: 3x20

Single Leg Barbell Romanian Deadlifts:

- 45x 3x10 each leg

Alternating Reverse Lunges:

- 0x 154 lunges (77 each leg)

Sunday 12.27.20

 Rest day.

Saturday 12.26.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 8x6, 2x5

- Push Ups: 8x6, 2x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 93x 4x10

- Single Arm DB Lateral Raises: 20 x12, 25 x11, 30 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 40's x 3x12

- Standing DB Lateral Raises: 30's x 3x12

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

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

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

Wrist Roller:
- Skipped

Friday 12.25.20

 Rest day.

Thursday 12.24.20

Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 6x2, 4x1

- Body Rows: 6x7, 4x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Behind the Back Barbell Shrugs: 260x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Ring Face Pulls: 0x 3x12

- DB Reverse Swings: 30's x 3x12

Hammer Curls (on the 2:30):
- 40x 2x12, 35x 1x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (31, 19)

Forearm Levers (3x 10):

- 6.25x 3x10

Wednesday 12.23.20

Warm Up:

Back Squat Warm Ups and Standing Calf Raises:

- Squats: 53x10, 103x9, 143x8, 193x7, 233x6

- Vacuum Trunk Twists: 5x20

- Standing Calf Raises: 45x 4x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 283x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 183x 3x8

- VTT: 2x20

Alternating Reverse Lunges:

- 152 reps (76 each leg)

Tuesday 12.22.20

  Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 7x6, 3x5

- Push Ups: 7x6, 3x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 101 x 4x10

- Single Arm Cable Lateral Raises: 4.5 x12, 6 x11, 7x 2x10, 6 x 2x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- Elbows Out DB Extensions: 45's x 2x12, 40's x 1x12

- Standing DB Lateral Raises: 30's x 2x12, 25's x 1x12

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

- Crossover Cable Pushdowns: 7.5 x 20, 15, 15

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

Wrist Roller:
- 50x 5:00

Monday 12.21.20

  Warm Up:

- None

Strength Training:

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

- Chin Ups: 6x2, 4x1

- Body Rows: 6x7, 4x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 260x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 13.5 x 2x12, 12x 1x12

- DB Reverse Swings: 30's x 3x12

Lean Away DB Curls (on the 2:30):
- 40x 2x12, 35x 1x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (31, 19)

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Sunday 12.20.20

 Rest day.

Saturday 12.19.20

Warm Up:

- Sumo DL: 45x9, 135x8, 225x7, 315x6

- Standing Calf Raises: 40x 4x15

- Vacuum Trunk Twists: 4x20

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 353x 3x5

- Vacuum Trunk Twists: 3x20

Straight Leg Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 203x 3x8

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 150 lunges (75 each leg)

Friday 12.18.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 7x6, 3x5

- Push Ups: 7x6, 3x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 92x 4x10

- Single Arm DB Lateral Raises: 20 x12, 25 x11, 30 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 40's x 2x12, 35's x 1x12

- Standing DB Lateral Raises: 30's x 2x12, 25's x 1x12

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

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

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

Wrist Roller:
- 50x 5:00

Thursday 12.17.20

Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 5x2, 5x1

- Body Rows: 5x7, 5x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Behind the Back Barbell Shrugs: 259x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Ring Face Pulls: 0x 3x12

- DB Reverse Swings: 30's x 3x12

Hammer Curls (on the 2:30):
- 40x 1x12, 35x 2x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (30, 20)

Forearm Levers (3x 10):

- 6.25x 3x10

Wednesday 12.16.20

 Warm Up:

Back Squat Warm Ups and Standing Calf Raises:

- Squats: 52x10, 102x9, 142x8, 192x7, 232x6

- Vacuum Trunk Twists: 4x20

- Standing Calf Raises: 40x 4x15 

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 282x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 182x 3x8

- VTT: 3x20

Alternating Reverse Lunges:

- 148 reps (74 each leg)

Tuesday 12.15.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 6x6, 4x5

- Push Ups: 6x6, 4x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 100 x 4x10

- Single Arm Cable Lateral Raises: 4.5 x12, 6 x11, 7x 1x10, 6 x 3x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- Elbows Out DB Extensions: 45's x 1x12, 40's x 2x12

- Standing DB Lateral Raises: 30's x 1x12, 25's x 2x12

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

- Crossover Cable Pushdowns: 7.5 x 20, 15, 15

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

Wrist Roller:
- 50x 5:00

Monday 12.14.20

 Warm Up:

- None

Strength Training:

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

- Chin Ups: 5x2, 5x1

- Body Rows: 5x7, 5x6

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 259x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 13.5 x 1x12, 12x 2x12

- DB Reverse Swings: 30's x 3x12

Lean Away DB Curls (on the 2:30):
- 40x 1x12, 35x 2x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (30, 20)

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Sunday 12.13.20

 Rest day.

Saturday 12.12.20

Warm Up:

- Sumo DL: 45x9, 135x8, 225x7, 315x6

- Standing Calf Raises: 40x 3x15, 1x14

- Vacuum Trunk Twists: 4x20

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 352x 3x5

- Vacuum Trunk Twists: 3x20

Straight Leg Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 202x 3x8

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 146 lunges (73 each leg)

Friday 12.11.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 6x6, 4x5

- Push Ups: 6x6, 4x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 91x 4x10

- Single Arm Cable Lateral Raises: 3x12, 4.5x11, 6x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 40's x 1x12, 35's x 2x12

- Standing DB Lateral Raises: 30's x 1x12, 25's x 2x12

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

- Reverse Grip Crossover Cable Pushdowns: 6 x 20, 15, 15

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

Wrist Roller:
- 50x 5:00

Thursday 12.10.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 4x2, 6x1

- Body Rows: 4x7, 6x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Behind the Back Barbell Shrugs: 258x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 12x 3x12

- DB Reverse Swings: 30's x 3x12

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

Biceps Finisher (minimal rest):

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

Forearm Levers (3x 10):

- 6.25x 3x10

Wednesday 12.09.20

 Warm Up:

Back Squat Warm Ups and Standing Calf Raises:

- Squats: 45x8, 95x7, 135x6, 185x5, 225x2, 275x3, 315x2, 337x1

- Calf Raises: 40x 1x15, 3x14

- Vacuum Trunk Twists: 4x20

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 281x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Skipped for time

Alternating Reverse Lunges:

- Skipped for time

Tuesday 12.08.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 5x6, 5x5

- Push Ups: 5x6, 5x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 99x 4x10

- Single Arm Cable Lateral Raises: 3 x12, 4.5 x11, 6 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

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

- Standing DB Lateral Raises: 25's x 3x12

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

- Crossover Cable Pushdowns: 6 x 20, 15, 15

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

Wrist Roller:
- 50x 5:00

Monday 12.07.20

Warm Up:

- None

Strength Training:

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

- Chin Ups: 4x2, 6x1

- Body Rows: 4x7, 6x6

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 258x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 12x 3x12

- DB Reverse Swings: 30's x 3x12

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

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (29, 19, 2)

Forearm Levers (3x 10):

- Skipped for time

Sunday 12.06.20

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 2x15, 2x14

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 351x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 351x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 144 lunges (72 each leg)

Saturday 12.05.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 5x6, 5x5

- Push Ups: 5x6, 5x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 90x 4x10

- Single Arm DB Lateral Raises: 20x12, 25x11, 30 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 35's x 3x12

- Standing DB Lateral Raises: 25'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: 20's x 20, 15, 15

Wrist Roller:
- 45x 5:00

Friday 12.04.20

 Rest day, travelling home from San Diego.

Thursday 12.03.20

Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Cord Face Pulls with Orange CS Cords

- 10 Push Ups

- 20 Alternating Reverse Lunges (10 each leg)

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises with Orange CS Cords (each arm)

- 20 Vacuum Trunk Twists

Wednesday 12.02.20

   Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Cord Rows with Orange CS Cords

- 10 Push Ups

- 20 Air Squats

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange CS Cords (each arm)

- 10 Bodyweight Skull Crushers

- 20 Vacuum Trunk Twists

Tuesday 12.01.2020

  Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Cord Face Pulls with Orange CS Cords

- 10 Push Ups

- 20 Alternating Reverse Lunges (10 each leg)

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises with Orange CS Cords (each arm)

- 20 Vacuum Trunk Twists