Rest day. I'm still down with COVID, but feeling better. Came out of isolation today and may try to work out tomorrow.
1.31.2021
1.27.2021
1.23.2021
Saturday 1.23.21
Warm Up:
Shoulder Circuit and Close Grip Bench Press Warm Up (on the 3:00):
- Prone Y Raises: 5x 3x10
- Rear Delt Flyes" 5x 3x10
- Prone External Rotations: 5x 3x10
- Bench Press: 45x11, 95x10, 135x9
Strength Training:
Close Grip Bench Press and Banded "No Money's" (on the 2:30):
- Bench Press: 185x 5x8
- No Money's: 5x10
Dips and Band Pull Aparts (on the 2:00):
- DipsL: 1x9, 4x8
- Pull Aparts: Red Band x 5x10
Single Arm DB High Pull and DB Press Superset (Both lifts left, then both right, on the 3:00):
- DB High Pulls: 35x 4x12
- DB Press: 35 x 4x12
Overhead Triceps Extensions and DB Lateral Raises (on the 2:00):
- Triceps Extensions: 80x 4x12
- Lateral Raises: 25's x 4x12
Reverse Grip Crossover Cable Pushdowns (50 reps, minimal rest):
- Blue CS Cords x 20, 16, 14
Finisher:
- KBS: 70 x 60 reps unbroken
1.22.2021
Friday 1.22.21
Warm Up:
Shoulder Circuit (on the 3:00):
- Prone Y Raises: 5x 3x10
- Rear Delt Flyes" 5x 3x10
- Prone External Rotations: 5x 3x10
- Straight Arm Pull Downs: 3x10
Strength Training:
Fat Man Pull Ups and Vacuum Trunk Twists (on the 2:00):
- Pull Ups: 5x6
- VTT: 5x20
SUpinated Grip Body Rows and Vacuum Trunk Twists (on the 2:00):
- Rows: 5x8
- VTT: 5x20
Upper Back and Lat Superset (on the 2:30):
- Prone DB Face Pulls: 25's x 5x10
- Straight Arm Cable Pulldowns: 12 x 5x10
Hammer Curls with Fat Gripz and No Money's (on the 2:30):
- Curls: 40x 2x10, 35x 2x10
- No Money's: 4x10
Spider Curls (50 reps, minimal rest):
- 38x 20, 16, 14
Finisher:
- KBS: 80 x 52 reps unbroken
1.21.2021
Thursday 1.21.21
Warm Up:
Leg Tri-Set Warm Ups:
- Barbell Reverse Lunges: 45x13, 65x12, 85x11, 105x10, 125x9 (each leg)
- DB RDL's with Shrugs: 75's x 5x10
- Standing Calf Raises: 50x 2x11, 3x10
Strength Training:
Leg Superset #1:
- Barbell Reverse Lunges: 135x 3x8
- DB RDL's with Shrugs: 75's x 3x8
Leg Superset #2:
-Back Squats: 135x10, 185x9, 198x 3x8
- Landmine Single Leg RDL's: 70 x 5x10 (each leg)
Finisher:
KB Swings:
- Skipped due to time
1.20.2021
Wednesday 1.20.21
Warm Up:
Shoulder Circuit (on the 3:00):
- 1-Arm Landmine Press: 45x11, 50x10, 55x9
- Prone Y Raises: 5x 3x10
- Rear Delt Flyes" 5x 3x10
- Prone External Rotations: 5x 3x10
Strength Training:
1-Arm Landmine Presses and Banded "No Money's" (on the 2:30):
- Press: 60x 5x8 (each arm)
- No Money's: 5x10
Reverse Grip Bench Press and Band Pull Aparts (on the 2:00):
- Press: 135x 5x10
- Pull Aparts: Red Band x 5x10
Dips and DB Lateral Raises (on the 2:30):
- Dips: 5x8
- Lateral Raises: 25's x 5x12
DB Skull Crushers (on the 2:00):
- 35x 4x12
Crossover Cable Pushdowns (50 reps, minimal rest):
- 7.5x 20, 16, 14
Finisher:
- KBS: 80 x 52 reps unbroken
1.19.2021
Tuesday 1.19.21
Warm Up:
DB Shoulder Circuit:
- Y Raises: 5x 3x10
- Rear Delt Flyes: 5x 3x10
- Rear DB Swings: 5x 3x10
- Prone DB External Rotations: 5x 3x10
Strength Training:
Fat Man Chin Ups and Vacuum Trunk Twists (on the 2:00):
- Chin Ups: 5x6
- VTT: 5x20
Body Rows and Vacuum Trunk Twists (on the 2:00):
- Rows: 5x8
- VTT: 5x20
Upper Back and Lats Superset (on the 2:30):
- Prone DB Face Pulls: 25's x 5x10
- Crossover Cable Straight Arm Pulldowns: 12 x 5x10
Lean_away DB Curls with Fat Gripz (on the 2:30):
- 40x 2x10, 35x 2x10
Reverse Spider Curls (50 reps, minimal rest):
- 28x 20, 16, 14
Finisher:
- KBS: 80 x 52 reps unbroken
1.18.2021
Monday 1.18.21
Warm Up:
Leg Tri-Set Warm Ups:
- Bulgarian Split Squats: 0x11, 15x10, 30x9 (each leg)
- Single Leg RDL's: 0x12, 20x10, 40x9 (each leg)
- Standing Calf Raises: 50x 1x11, 3x10
Strength Training:
Leg Tri-Set Work Sets:
- Bulgarian Slpit Squats: 45x 4x8
- Single Leg RDL's: 60x 4x8
- Standing Calf Raises: 50x 4x10
Leg Superset:
- Front Squats: 45x11, 95x10, 135x9, 158x 3x8
- DB RDL's with Shrugs: 75's x 6x10
Finisher:
KB Swings:
- 70x 60 reps unbroken
1.16.2021
Saturday 1.16.21
Warm Up:
- DB Shoulder Circuit
Strength Training:
Push Superset with Rear Delts (every 2:00):
- Dips: 9x6, 1x5
- Push Ups: 9x6, 1x5
- Band Pull Aparts: Red Band x 9x12, 1x10
Heavy Triceps with Shoulders (every 2:30):
- Overhead Triceps Extensions: 45x12, 75x11, 95x 3x8
- DB Lateral Raises: 20's x 12, 25's x 11, 30's x 3x10
Moderate Triceps with Shoulders (every 2:30)
- DB Skull Crushers: 40's x 3x12
- Wide Grip Upright Rows: 76x 2x12, 75 x 1x12
Light Triceps:
- Reverse Grip Crossover Cable Pushdowns: Blue CS Cord x 17, 17, 16
Finisher:
- KB Swings: 70x 59 reps unbroken
1.15.2021
Friday 1.15.21
Warm Up:
- Banded Shoulder Circuit
Strength Training:
Pull Ups and Body Rows (on the 2:00):
- Pull Ups: 9x2, 1x1
- Body Rows: 9x7, 1x6
Biceps and Rear Delts:
- Hammer Curls with Fat Gripz: 40x 1x10, 35 x 3x10 each arm
- Rear Delt Flyes: 25's x 1x10, 20's x 3x10
- Rear Delt Swings: 25's x 1x10, 20's x 3x10
Biceps and Upper Back:
- Barbell Spider Curls: 35x 20, 16, 14
- Ring Face Pulls: 0 x 20, 16, 14
Finisher:
- KBS: 70x 59 reps unbroken
Recovery:
- 7:00 of shoulder stretches
1.14.2021
Thursday 1.14.21 PM Session
Warm Up:
- Skipped
Strength Training:
Push Superset with Rear Delts (every 2:00):
- Dips: 9x6, 1x5
- Push Ups: 9x6, 1x5
- Band Pull Aparts" Red Band x 9x12, 1x10
Heavy Triceps with Shoulders (every 2:30):
- Barbell Skull Crushers: 45x12, 75x11, 104 x 4x10
- DB Lateral Raises: 20's x 12, 25's x 11, 30's x 4x10
Moderate Triceps with Shoulders (every 2:30)
- Elbows Out DB Extensions: 45's x 3x12
- Wide Grip Upright Rows: 76x 1x12, 75 x 2x12
Light Triceps:
- Crossover Cable Pushdowns: Blue CS Cords x 18, 17, 15
Finisher:
- Skipped, since I already did this once this morning
Thursday 1.14.21 AM Session
Warm Up:
Legs and Core Circuit:
- Front Squats: 45x6, 95x5, 135x4, 185x3
- Back Squats: 45x6, 95x5, 135x4, 185x3
- Vacuum Trunk Twists: 4x20
- Standing Calf Raises: 50x 4x10
Strength Training:
Front Squats, Vacuum Trunk Twists, and Standing Calf Raises:
- Squats: 187x 3x5
- VTT's: 3x20
- Calf Raises: 50x 3x10
Back Squats, Vacuum Trunk Twists, and Standing Calf Raises:
- Squats: 227x 3x8
- VTT: 2x20
- Calf Raises: 50x 3x10
DB Bulgarian Split Squats and Behind the Back Shrugs:
- 40x 2x10, 35x 1x10
- Shrugs: 263x 3x10
Finisher:
- KB Swings: 80x 51 reps unbroken
1.12.2021
Tuesday 11.12.21
Warm Up:
- Banded Shoulder Circuit
Strength Training:
Chin Ups and Body Rows (on the 2:00):
- Chin Ups: 9x2, 1x1
- Body Rows: 9x7, 1x6
Biceps and Rear Delts:
- Lean Away DB Curls with Fat Gripz: 40x 1x10, 35 x 3x10 each arm
- Rear Delt Flyes: 25's x 1x10, 20's x 3x10
- Rear Delt Swings: 25's x 1x10, 20's x 3x10
Biceps and Upper Back:
- Reverse Spider Curls: 27x 18, 17, 15
- EZ Curl Bar Face Pulls: 27x 18, 17, 15
Finisher:
- KBS: 80 x 51 reps unbroken
Recovery:
- 5:00 of shoulder stretches
1.11.2021
Monday 1.11.21
Warm Up:
- Sumo DL: 45x9, 135x8, 225x7, 315x6
- Vacuum Trunk Twists: 4x20
- Standing Calf Raises: 50x 4x10
Strength Training:
Sumo Deadlifts, Vacuum Trunk Twists, and Standing Calf Raises:
- Deadlifts: 356x 3x5
- Trunk Twists: 3x20
- Calf Raises: 50x 3x10
Straight Leg Deadlifts, Vacuum Trunk Twists, and Standing Calf Raises:
- Deadlifts: 206x 3x8
- Trunk Twists: 3x20
- Calf Raises: 50x 3x10
Single Leg Barbell Romanian Deadlifts and Barbell Shrugs:
- 47x 3x10 each leg
- Shrugs: 263x 3x10
Finisher:
KB Swings:
- 80x 51 reps unbroken
1.09.2021
Saturday 1.09.21
Warm Up:
- Banded Shoulder Circuit
Strength Training:
Push Superset with Rear Delts (every 2:00):
- Dips: 8x6, 2x5
- Push Ups: 8x6, 2x5
- Band Pull Aparts: Red Band x 8x12, 2x10
Heavy Triceps with Shoulders (every 2:30):
- Overhead Triceps Extensions: 45x12, 75x11, 95x 10, 10, 9, 8
- DB Lateral Raises: 20's x 12, 25's x 11, 30's x 4x10
Moderate Triceps with Shoulders (every 2:30)
- DB Skull Crushers: 40's x 3x12
- Wide Grip Upright Rows: 75 x 3x12
Light Triceps:
- Reverse Grip Crossover Cable Pushdowns: Blue CS Cord x 17, 17, 16
Finisher:
- KB Swings: 70x 58 reps unbroken
1.08.2021
Friday 1.08.21
Warm Up:
- Banded Shoulder Circuit
Strength Training:
Pull Ups and Body Rows (on the 2:00):
- Pull Ups: 8x2, 2x1
- Body Rows: 8x7, 2x6
Biceps and Rear Delts:
- Hammer Curls with Fat Gripz: 35 x 4x10 each arm
- Rear Delt Flyes: 20's x 4x10
- Rear Delt Swings: 20's x 4x10
Biceps and Upper Back:
- Barbell Spider Curls: 35x 20, 15, 15
- Rope Face Pulls: 16.5 x 20, 15, 15
Finisher:
- KBS: 80 x 50 reps unbroken
1.07.2021
Thursday 1.07.21
Warm Up:
Legs and Core Circuit:
- Front Squats: 45x6, 95x5, 135x4, 185x3
- Back Squats: 45x6, 95x5, 135x4, 185x3
- Vacuum Trunk Twists: 4x20
- Standing Calf Raises: 45x 4x12
Strength Training:
Front Squats, Vacuum Trunk Twists, and Standing Calf Raises:
- Squats: 186x 3x5
- VTT's: 3x20
- Calf Raises: 45x 3x12
Back Squats, Vacuum Trunk Twists, and Standing Calf Raises:
- Squats: 226x 3x8
- VTT: 2x20
- Calf Raises: 45x 3x12
DB Bulgarian Split Squats and Behind the Back Shrugs:
- 40x 1x10, 35x 2x10
- Shrugs: 262x 3x10
Finisher:
- KB Swings: 80x 50 reps unbroken
1.06.2021
Wednesday 1.06.21
Warm Up:
- Banded Shoulder Circuit
Strength Training:
Push Superset with Rear Delts (every 2:00):
- Dips: 8x6, 2x5
- Push Ups: 8x6, 2x5
- Band Pull Aparts" Red Band x 8x12, 2x10
Heavy Triceps with Shoulders (every 2:30):
- Barbell Skull Crushers: 45x12, 75x11, 103 x 4x10
- DB Lateral Raises: 20's x 12, 25's x 11, 30's x 4x10
Moderate Triceps with Shoulders (every 2:30)
- Elbows Out DB Extensions: 45's x 3x12
- Wide Grip Upright Rows: 75 x 3x12
Light Triceps:
- Crossover Cable Pushdowns: 7.5 x 17, 17, 16
Finisher:
- KB Swings: 80x 50 reps unbroken
1.05.2021
Tuesday 1.05.21
Warm Up:
- Banded Shoulder Circuit
Strength Training:
Chin Ups and Body Rows (on the 2:00):
- Chin Ups: 8x2, 2x1
- Body Rows: 8x7, 2x6
- Vacuum Trunk Twists: 10x20
Biceps and Rear Delts:
- Lean Away DB Curls with Fat Gripz: 35 x 4x10 each arm
- Rear Delt Flyes: 20's x 4x10
- Rear Delt Swings: 20's x 4x10
Biceps and Upper Back:
- Reverse Spider Curls: 26x 20, 15, 15
- EZ Curl Bar Face Pulls: 26x 20, 15, 15
Finisher:
- KBS: 80 x 50 reps unbroken
1.04.2021
Monday 1.04.21
Warm Up:
- Sumo DL: 45x9, 135x8, 225x7, 315x6
- Vacuum Trunk Twists: 4x20
- Standing Calf Raises: 45x 2x14, 2x13
Strength Training:
Sumo Deadlifts, Vacuum Trunk Twists, and Standing Calf Raises:
- Deadlifts: 355x 3x5
- Trunk Twists: 3x20
- Calf Raises: 45x 2x12, 1x11
Straight Leg Deadlifts, Vacuum Trunk Twists, and Standing Calf Raises:
- Deadlifts: 205x 3x8
- Trunk Twists: 3x20
- Calf Raises: 45x 1x11, 2x10
Single Leg Barbell Romanian Deadlifts and Barbell Shrugs:
- 46x 3x10 each leg
- Shrugs: 262x 3x10
Finisher:
KB Swings:
- 80x 50 reps unbroken
1.02.2021
Saturday 1.02.21
Warm Up:
- None
Strength Training:
Ring Face Pulls and Hammer Curls:
- Face Pulls: 0x 5x10
- Curls: 25x 10, 30x10, 35x10, 40x10, 45x10
Fat Gripz Rear Delt Flyes and DB Spider Curls:
- Flyes: 15's x 5x10
- Spider Curls: 15's x 5x10
Banded Shoulder Circuit:
- Once through the sequence
1.01.2021
Friday 1.01.21
Warm Up:
Legs and Core Circuit:
- Front Squats: 45x6, 95x5, 135x4, 185x3
- Back Squats: 45x6, 95x5, 135x4, 185x3
- Vacuum Trunk Twists: 4x20
- Standing Calf Raises: 45x 1x14, 3x13
Strength Training:
Front Squats and Vacuum Trunk Twists:
- Squats: 185x 3x5
- VTT's: 3x20
Back Squats and Vacuum Trunk Twists:
- Squats: 225x 3x8
- VTT: 2x20
Bulgarian Split Squats:
- 35 x 3x10 each leg (holding a 20 and 15 DB)
Behind the Back Barbell Shrugs and Serratus Crunches:
- Shrugs: 261x 4x10
- Crunches: 70x 4x10 (holding 35's)
Subscribe to:
Posts (Atom)