Friday 7.30.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Chin Ups: 1x2, 3x1

Horizontal Pull/ Push (3:30):

- Landmine Rows: 1x12, 26x11, 51x10, 76x9, 101x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 161x9, 186x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Spider Curls: 57x 4x12

- Incline DB Triceps Extensions with Rotation: 30's x 4x12

- Incline Elbows Out DB Extensions: 30's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated DB Shrugs: 75's x 1:00

- DB Face Pulls: 20's x 1:00

- Rest 1:00

Thursday 7.29.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x 15 (stay at this weight)

Heavy Hinge Movement (2:30):

- Romanian Deadlifts: 47x12, 97x11, 137x10, 187x9, 227x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 64x 4x10

Single-Leg Hamstring (3:00):

- Landmine RDL's: 41x 1x12, 40x 2x12

Wednesday 7.28.21

 Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 1x2, 3x1

- Dips: 1x4, 3x2

Upward Pull/ Push (3:30):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 1x8, 40x3x8

- Landmine High Pull: 1x12, 11x11, 21x10, 31x9, 41x 1x8, 40x3x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Curls: 67x 4x12

- DB Skull Crushers: 35's x 4x12 (stay at this weight)

- Elbows Out DB Extensions: 35's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Tuesday 7.27.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x15 (stay at this weight)

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 1x12, 26x11, 51x10, 76x9, 101x 5x8

Moderate Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 186x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 25's x 1x12, 20's x 2x12

Monday 7.26.21

 Rest day, but tons of paddle boarding on the lake.

Sunday 7.25.21

 Rest day. Went up to Lake Tahoe for night.

Saturday 7.24.21

Warm Up (2:00):

- Band Pull Aparts: Orange x 3x10
- Supinated Grip Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10

Strength Training:

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x13, 59x12, 69x11, 79x 3x10

- Single Arm DB Curls: 25x13, 30x12, 35x11, 40x 2x10, 35x 1x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 79 x 3x12

- Single Arm DB Hammer Curls: 40x 2x12, 35 x 2x12

Arms Superset #3 (3:00):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 49x 3x15

Shoulders and Triceps Finisher (as little rest as possible):

- Seated DB Lateral Raises: 51 reps (25's x 1x11, 4x10)

- Push Ups: 51 reps (4x11, 4x10)

Friday 7.23.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 4x15, 1x14

Heavy Hinge Movement (2:30):

- Romanian Deadlifts: 46x12, 96x11, 136x10, 186x9, 226x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 63x 4x10

Single-Leg Hamstring (3:00):

- Landmine RDL's: 40x 3x12

Thursday 7.22.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 4x1

- Dips: 4x2

Horizontal Pull/ Push (3:30):

- Landmine Rows: 0x12, 25x11, 50x10, 75x9, 100x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 160x9, 185x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Spider Curls: 56x 4x12

- Incline DB Triceps Extensions with Rotation: 30's x 4x12

- Incline Elbows Out DB Extensions: 30's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Wednesday 7.21.21

 Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 3x15, 2x14

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 0x12, 25x11, 50x10, 75x9, 100x 5x8

Moderate Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 185x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 20's x 3x12

Tuesday 7.20.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

- Parallel Grip Chin Ups: 4x1

- Dips: 4x2

Upward Pull/ Push (3:30):

- Landmine Press: 0x12, 10x11, 20x10, 30x9, 40x 4x8

- Landmine High Pull: 0x12, 10x11, 20x10, 30x9, 40x 4x8

- Seated DB Lateral Raises: 25's x 8x10

Arms Superset (3:00):

- Barbell Curls: 66x 4x12

- DB Skull Crushers: 35's x 4x12

- Elbows Out DB Extensions: 35's x 4x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Monday 7.19.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 2x15, 3x14

Heavy Hinge Movement (2:30):

- Romanian Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 62x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 40x 2x12, 39x 1x12

Sunday 7.18.21

 Rest day.

Saturday 7.17.21

Warm Up (2:00):

- Band Pull Aparts: Orange x 3x10
- Supinated Grip Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10

Strength Training:

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x13, 58x12, 68x11, 78x 3x10

- Single Arm DB Curls: 25x13, 30x12, 35x11, 40x 1x10, 35x 2x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 78 x 3x12

- Single Arm DB Hammer Curls: 40x 1x12, 35 x 2x12

Arms Superset #3 (3:00):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 48x 3x15

Shoulders and Triceps Finisher (as little rest as possible):

- Seated DB Lateral Raises: 25's x 50 reps (15, 14, 11, 10)

- Push Ups: 50 reps (matched sets of reps of lateral raises)

Friday 7.16.21

Warm Up:

Shoulder Mobility (2:00):
- Band Pull Aparts: Orange x 3x10
- Supinated Pull Aparts: Orange x 3x10
- Shoulder Dislocates: Orange x 3x10

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 1x15, 4x14

Hip/ Hamstrings Superset (3:30):

- Hanging Leg Curls: 4x10

- GHD Hip Extensions: 45x 4x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 4x10

- Heels Elevated Landmine Squats: 61x 4x10

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 40x 1x12, 39x 2x12

Thursday 7.15.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Band Pull Aparts: Orange x 3x10

- Band Pull Aparts: Orange x 3x10

- Band Dislocates: Orange x 3x10

Downward Push/ Pull Circuit (2:30):

- Pull Ups: 3x1, 1x0

- Fat Man Pull Ups: 3x7, 1x8

- Dips: 5x 3x8, 0x 1x8

Upward Pull/ Push (2:30):

- Landmine Press: 32x 2x10, 31x 2x10

- Landmine High Pull: 32x 2x10, 31x 2x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 3x11, 1x10

- Narrow, Slow Eccentric Push Ups: 3x11, 1x10

Arms Superset (2:30):

- Barbell Spider Curls: 56x 3x12, 55x 1x12

- Incline DB Triceps Extensions: 35's x 1x12, 30's x 3x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Wednesday 7.14.21

 Rest day.

Tuesday 7.13.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 5x14

Hip/ Hamstrings Superset (3:30):

- Hanging Leg Curls: 4x10

- DB RDL's: 90's x 1x10, 85's x 3x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 3x10, 15x 1x10

- Heels Elevated Landmine Squats: 60x 4x10

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 39x 3x12

Finisher:

- Skipped due to the treadmill being occupied.

Monday 7.12.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Band Pull Aparts: Orange Band x 3x10

- Reverse Grip Band Pull Aparts: Orange Band x 3x10

- Band Dislocates: Orange Band x 3x10

Downward Push/ Pull Circuit (2:30):

- Chin Up:3x1, 1x0

- Fat Man Chin Ups: 3x7, 1x8

- Dips: 5x 3x8, 0x 1x8

Upward Pull/ Push (2:30):

- Landmine Press: 32x 1x10, 31x 3x10

- Landmine High Pull: 32x 1x10, 31x 3x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 3x11, 1x10

- Narrow, Slow Eccentric Push Ups: 3x11, 1x10

Arms Superset (3:00):

- Barbell Curls: 66x 3x12, 65x 1x12

- DB Skull Crushers: 35's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Sunday 7.11.21

 Rest day due to heat and dehydration from the UFC fight last night...

Saturday 7.10.21

 Rest day due to 111 degree temps. I was like, naw son...

Friday 7.09.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 4x14, 1x13

Hip/ Hamstrings Superset (3:30):

- Hanging Leg Curls: 4x10

- DB RDL's: 85's x 4x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 2x10, 15x 2x10

- Heels Elevated Landmine Squats: 59x 4x10

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 39x 2x12, 38x 1x12

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Thursday 7.08.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Scap Pull Ups x 5

- Scap Dips x 5

- Band Pull Aparts x 25

Downward Push/ Pull Circuit (2:30):

- Pull Ups: 2x1, 2x0

- Fat Man Pull Ups: 2x7, 2x8

- Dips: 5x 2x8, 0x 2x8

Upward Pull/ Push (2:30):

- Landmine Press: 31x 4x10

- Landmine High Pull: 31x 4x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 2x11, 2x10

- Narrow, Slow Eccentric Push Ups: 2x11, 2x10

Arms Superset (2:30):

- Barbell Spider Curls: 56x 2x12, 55x 2x12

- Incline DB Triceps Extensions: 30's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Wednesday 7.07.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15 (stay at this weight)

- KB Tibialis Raises: 26x 3x14, 2x13

Hip/ Hamstrings Superset (3:00):

- Hanging Leg Curls: 4x10

- DB RDL's: 85's x 3x10, 80's x 1x10

Quads Superset  (3:30):

- ATG Split Squats: 20x 1x10, 15x 3x10

- Heels Elevated Landmine Squats: 58x 4x10 (not including bar weight)

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 39x 1x12, 38x 2x12

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Tuesday 7.06.21

Strength Training:

Shoulder Warm Up (2:00):

3 Rounds :

- Scap Pull Ups x 5

- Scap Dips x 5

- Band Pull Aparts x 25

Downward Push/ Pull Circuit (2:30):

- Chin Up:2x1, 2x0

- Fat Man Chin Ups: 2x7, 2x8

- Dips: 5x 2x8, 0x 2x8

Upward Pull/ Push (2:30):

- Landmine Press: 31x 3x10, 30x 1x10

- Landmine High Pull: 31x 3x10, 30x 1x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 2x11, 2x10

- Narrow, Slow Eccentric Push Ups: 2x11, 2x10

Arms Superset (3:00):

- Barbell Curls: 66x 2x12, 65x 2x12

- DB Skull Crushers: 35's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Monday 7.05.21

 Rest day.

Sunday 7.04.21

 Rest day.

Saturday 7.03.21

Strength Training:

Arms Superset (3:30):

- Overhead Triceps Extensions: 45x13, 57x12, 67x11, 77x 3x10

- Single Arm DB Curls: 20x13, 25x12, 30x11, 35x 3x10 

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

Arms Superset #2 (3:30):

- Barbell Skull Crushers: 77 x 3x12

- Single Arm DB Hammer Curls: 35 x 3x12

- Supinated Grip Pull Aparts: Orange x 3x12

Arms Superset #3 (3:30):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 47x 3x15

- No Money's: 3x15

Traps and Shoulders Superset (4:00):

- Single Arm Shrugs: 75x 3x20

- Seated DB Lateral Raises: 20's x 1x20, 15's x 2x20

Triceps Finisher:

- Push Ups: 21

Friday 7.02.21

Strength Training:

Lower Leg/ Ankle Superset (3:00):

- Standing Calf Raises: 60x 4x15, 55x 1x15

- KB Tibialis Raises: 26x 2x14, 3x13

Single Leg Quads and  Hip Hinge (3:00):

- ATG Split Squats: 15x 4x10

- GHD Hip Extensions: 45x 4x10

Hamstrings and Squats (3:00):

- Hanging Leg Curls: 0x 4x10

- Heels Elevated Landmine Squats: 57x 4x10

Single-Leg Hamstring Focus (3:00):

- Landmine RDL's: 38x 3x12

Finisher:

- Skipped.

Thursday 7.01.21

Strength Training:

Shoulder Warm Up (2:30):

3 Rounds :

- Scap Pull Ups x 5

- Scap Dips x 5

- Band Pull Aparts x 25

Downward Push/ Pull Circuit (2:30):

- Pull Ups: 1x1, 3x0

- Fat Man Pull Ups: 1x7, 3x8

- Dips: 5x 1x8, 0x 3x8

Upward Pull/ Push (2:30):

- Landmine Press: 31x 2x10, 30x 2x10

- Landmine High Pull: 31x 2x10, 30x 2x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 1x11, 3x10

- Narrow, Slow Eccentric Push Ups: 1x11, 3x10

Arms Superset (2:30):

- Barbell Spider Curls: 56x 1x12, 55x 3x12

- Incline DB Triceps Extensions: 30's x 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Seated DB Lateral Raises: 15's x 1:00

- Rest 1:00