Tuesday 8.31.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 2x12, 3x11

- KB Tibialis Raises: 35x 2x12, 3x11

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 53x12, 103x11, 143x10, 193x9, 233x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 70x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 43x 2x12, 42x 1x12

Monday 8.30.21

Strength Training (Upper Body A):

Horizontal Pull/ Push (3:00):

- Push Ups: 10x8

- Inverted Row: 10x8

- Band Pull Aparts: Red Band x 10x8

Arms/ Shoulders (3:00):

- Barbell Spider Curls: 61x 5x10

- Incline DB Triceps Extensions with Rotation: 35's x 5x10

- Seated DB Lateral Raises: 25's x 5x10

Traps/Upper Back (3:00):

- Seated KB Shrugs: 80's x 4x12

- Cable Face Pulls: 18 x 4x12

Triceps Drop Set Finisher:

- Cable Pushdowns x 50 reps (21x25, 19.5x 15, 18x10)

Sunday 8.29.21

 Rest day.

Saturday 8.28.21

 Rest day.

Friday 8.27.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 1x12, 4x11

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 7x12, 32x11, 57x10, 82x9, 107x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 35x 1x12, 30 x 2x12

Thursday 8.26.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Parallel Grip Chin Ups: 1x3, 3x2

- Diamond Push-Ups (slow eccentrics): 1x6, 3x4

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 5x8

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 5x 1x8, 0x 4x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x10, 25's x9, 30's x5x8

Arms Superset (3:00):

- Barbell Curls: 71x 3x12

- DB Skull Crushers: 35's x 3x12

- Elbows Out DB Extensions: 35's x 3x12

Traps/Upper Back Finisher:

Skipped due to time

Wednesday 8.25.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 5x11

- KB Tibialis Raises: 35x 5x11

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 52x12, 102x11, 142x10, 192x9, 232x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 69x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 43x 1x12, 42x 2x12

Tuesday 8.24.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Chin Ups: 1x3, 3x2

Horizontal Pull/ Push (3:30):

- Landmine Rows: 4x12, 29x11, 54x10, 79x9, 104x 5x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 165x9, 189x 5x8

- Seated DB Lateral Raises: 10's x 12, 15's x 11, 20's x 10, 25's x 9, 30's x 5x8

Arms Superset (3:00):

- Barbell Spider Curls: 60x 3x12

- Incline DB Triceps Extensions with Rotation: 30's x 3x12

- Incline Elbows Out DB Extensions: 30's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 80's x 1:00

- Cable Face Pulls: 18 x 1:00

- Rest 1:00 

Monday 8.23.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x11, 1x10

- KB Tibialis Raises: 35x 4x11, 1x10

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 6x12, 31x11, 56x10, 81x9, 106x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 30's x 3x12

Sunday 8.22.21

Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 5x8

- Landmine High Pull: 1x12, 11x11, 21x10, 31x9, 41x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 81x 3x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 81x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (One notch higher than bench press height)

- Reverse Curls: 53x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (go up 1 pound each week)

Saturday 8.21.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 3x11, 2x10

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 51x12, 101x11, 141x10, 191x9, 231x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 68x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 42x 3x12

Friday 8.20.21

 Took a rest day because my lower back felt a little tweaked.

Thursday 8.19.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Parallel Grip Chin Ups: 4x2

- Diamond Push-Ups (slow eccentrics): 4x4

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 5x8

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 5x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x10, 25's x9, 30's x5x8

Arms Superset (3:00):

- Barbell Curls: 70x 3x12

- DB Skull Crushers: 35's x 3x12

- Elbows Out DB Extensions: 35's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 80's x 1:00

- Cable Face Pulls: 18  x 1:00

- Rest 1:00

Wednesday 8.18.21

Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 2x11, 3x10

- KB Tibialis Raises: 35x 2x11, 3x10

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 5x12, 30x11, 55x10, 80x9, 105x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 30's x 2x12, 25's x 1x12

Tuesday 8.17.21

Strength Training:

Shoulder Warm Up (2:30):

4 Rounds :

- Band Pull Aparts: Orange x 4x10

- Band Pull Aparts: Orange x 4x10

- Band Dislocates: Orange x 4x10

- Chin Ups: 4x2

Horizontal Pull/ Push (3:30):

- Landmine Rows: 3x12, 28x11, 53x10, 78x9, 103x 5x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 163x9, 188x 5x8

- Seated DB Lateral Raises: 10's x 12, 15's x 11, 20's x 10, 25's x 9, 30's x 5x8

Arms Superset (3:00):

- Barbell Spider Curls: 59x 3x12

- Incline DB Triceps Extensions with Rotation: 30's x 3x12

- Incline Elbows Out DB Extensions: 30's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 80's x 1:00

- Cable Face Pulls: 18 x 1:00

- Rest 1:00 

Monday 8.16.21

 Strength Training:

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 1x11, 4x10

- KB Tibialis Raises: 35x 1x11, 4x10

Heavy Hinge Movement (2:30):

- Extended Range Romanian Deadlifts: 50x12, 100x11, 140x10, 190x9, 230x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 67x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 42x 1x12, 41x 2x12

Sunday 8.15.21

 Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 4x8, 40x1x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x1, 25's x9, 30's x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 81x 2x10, 80x 1x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 81x 2x12, 80 x 1x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (One notch higher than bench press height)

- Reverse Curls: 52x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (go up 1 pound each week)

Saturday 8.14.21

 Rest day.

Friday 8.13.21

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: 3x2, 1x1

- Diamond Push-Ups (slow eccentrics): 3x4, 1x2

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 5x8 (1 real pull up)

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 5x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x10, 25's x9, 30's x5x8

Arms Superset (3:00):

- Barbell Curls: 69x 3x12

- DB Skull Crushers: 35's x 3x12

- Elbows Out DB Extensions: 35's x 3x12

Traps/Upper Back Finisher:

3 Rounds of:

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

- Chest Supported DB Face Pulls: 15's  x 1:00

- Rest 1:00

Thursday 8.12.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 5x10

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 4x12, 29x11, 54x10, 79x9, 104x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 30's x 1x12, 25's x 2x12

Wednesday 8.11.21

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: 3x2, 1x1

Horizontal Pull/ Push (3:30):

- Landmine Rows: 2x12, 27x11, 52x10, 77x9, 102x 5x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 162x9, 187x 5x8

- Seated DB Lateral Raises: 10's x 12, 15's x 11, 20's x 10, 25's x 9, 30's x 5x8

Arms Superset (3:00):

- Barbell Spider Curls: 58x 3x12

- Incline DB Triceps Extensions with Rotation: 30's x 3x12

- Incline Elbows Out DB Extensions: 30's x 3x12

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 

Tuesday 8.10.21

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):

- Extended Range Romanian Deadlifts: 49x12, 99x11, 139x10, 189x9, 229x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 66x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 41x 3x12

Monday 8.09.21

Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 3x8, 40x2x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x1, 25's x9, 30's x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 81x 1x10, 80x 2x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 81x 1x12, 80 x 2x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (One notch higher than bench press height)

- Reverse Curls: 51x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (go up 1 pound each week)

Sunday 8.08.21

 Rest day.

Saturday 8.07.21

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: 3x12, 28x11, 53x10, 78x9, 103x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 25's x 3x12

Friday 8.06.21

 Rest day. I was in San Diego for training and then had to travel back home.

Thursday 8.05.21

 Hotel workout...

Upper Body Circuit:

- Push Ups: 1-> 12 > 1 (144 total reps)

- Band Pull Aparts: 1-> 12 > 1 (144 total reps)

- Reverse Grip Band Pull Apaerts: 1-> 12 > 1 (144 total reps)

Wednesday 8.04.21

 Hotel workout...

Legs and Core Circuit #1:

- VMO Squats: 10x10

- Vacuum Trunk Twists: 10x20

Legs and Core #2:

- Hamstrings Chair Roll Ins: 5x10

- Crunches: 5x20

Tuesday 8.03.21

  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: 2x2, 2x1

- Diamond Push-Ups (slow eccentrics): 2x4, 2x2

Pull/ Push/ Shoulders (3:30):

- Leg Assisted Pull Ups: 12, 11, 10, 9, 4x8

- Dips: 12, 11, 10, 9 (first 4 sets with a band), 4x8

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

Arms Superset (3:00):

- Barbell Curls: 68x 4x12

- DB Skull Crushers: 35's x 4x12

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

Traps/Upper Back Finisher:

3 Rounds of:

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

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

- Rest 1:00

Monday 8.02.21

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):

- Extended Range Romanian Deadlifts: 48x12, 98x11, 138x10, 188x9, 228x 5x8

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 65x 4x10

Single-Leg Hamstring (2:30):

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

Sunday 8.01.21

Strength Training:

Shoulders (3:00):

- Landmine Press: 1x12, 11x11, 21x10, 31x9, 41x 2x8, 40x3x8

- Seated DB Lateral Raises: 10's x12, 15's x11, 20's x1, 25's x9, 30's x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 80x 3x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 80 x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Reverse Curls: 50x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Body Skull Crushers: 0 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday 7.31.21

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: 2x12, 27x11, 52x10, 77x9, 102x 5x8

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

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