Thursday 9.30.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 1x10, 19.5 x 4x10

- Barbell Wide Grip Front Raises: 46x 1x10, 45 x 4x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 1x10, Orange x 4x10

- Rear Delt Barbell Row: 100 x 5x10 (go up by 1 pound each week)

- Seated Lateral Raises: 30's x 1x10, 25's x 4x10

Arms (15:00):

- Barbell Curls: 75 x 5x10 (go up by 1 pound per set, each week)

- Lying DB Triceps Extensions: 45's x 1x10, 40's x 4x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 5x4, 5x3 (35 reps total)

- Dips: 5x4, 5x3 (35 reps total)

- Vacuum Trunk Twists: 10x20

Wednesday 9.29.21

 Rest day.

Tuesday 9.28.21

Strength Training (Leg Day A):

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

- Standing Calf Raises: 65x 3x13, 2x12

- KB Tibialis Raises: 35x 3x13, 2x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 58x12, 108x11, 148x10, 198x9, 238x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 75x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 45x 1x12, 44x 2x12

Monday 9.27.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 1x10, 19.5 x 4x10

- DB Y Raises: 15's x 5x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 1x10, Orange x 4x10

- Rear Delt Swings: 35's x 1x10, 30's x 4x10

- Seated Lateral Raises: 30's x 1x10, 25's x 4x10

Arms (15:00):

- Barbell Spider Curls: 66x 1x10, 65 x 4x10

- Incline DB Triceps Extensions: 40's x 1x10, 35's x 4x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 5x6, 5x5 (55 reps total)

- Push Ups: 5x6, 5x5 (55 reps total)

- Vacuum Trunk Twists: 10x20

Sunday 9.26.21

 Rest day.

Saturday 9.25.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Landmine Press: 4x12, 14x11, 24x10, 34x9, 44x 5x8

- Landmine High Pull: 4x12, 14x11, 24x10, 34x9, 44x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 84x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 84x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Friday 9.24.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 60x 5x15

- KB Tibialis Raises: 35x 2x13, 3x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 11x12, 36x11, 61x10, 86x9, 111x 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: 40x 1x11, 2x10

Thursday 9.23.21

 Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 19.5 x 5x10

- Barbell Wide Grip Front Raises: 45 x 5x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Orange x 5x10

- Rear Delt Barbell Row: 95 x 5x10

- Seated Lateral Raises: 25's x 5x10

Arms (15:00):

- Barbell Curls: 74 x 5x10

- Lying DB Triceps Extensions: 40's x 5x10

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 10x3 (30 reps total)

- Dips: 10x3 (30 reps total)

- Vacuum Trunk Twists: 10x20

Wednesday 9.22.21

 Rest day.

Tuesday 9.21.21

Strength Training (Leg Day A):

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

- Standing Calf Raises: 65x 2x13, 3x12

- KB Tibialis Raises: 35x 2x13, 3x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 57x12, 107x11, 147x10, 197x9, 237x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 74x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 44x 3x12

Monday 9.20.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Band Face Pulls: Green x 5x10

- DB Y Raises: 15's x 5x10

- DB Shrugs: 75's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Orange x 5x10

- Rear Delt Swings: 30's x 5x10

- Seated Lateral Raises: 25's x 5x10

Arms (15:00):

- Barbell Spider Curls: 65 x 5x10

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

Pull/ Push/ Core (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 10x5 (50 reps total)

- Push Ups: 10x5 (50 reps total)

- Vacuum Trunk Twists: 10x20

Sunday 9.19.21

 Rest day. Drove home from SLO today.

Saturday 9.18.21

 Rest day. Still in SLO.

Friday 9.17.21

 Rest day. Still in SLO.

Thursday 9.16.21

 Rest day. Still in SLO.

Wednesday 9.15.21

 Rest day. Left for San Luis Obispo to move Daniel into Cal Poly.

Tuesday 9.14.21

Strength Training (Leg Day A):

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

- Standing Calf Raises: 65x 5x12

- KB Tibialis Raises: 35x 2x13, 3x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 56x12, 106x11, 146x10, 196x9, 236x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 73x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 44x 2x12, 43x 1x12

Monday 9.13.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- DB Shrugs: 75's x 5x10

- Barbell Front Raises: 35x 5x10

- Band Face Pulls: Green x 5x10

Shoulders (15:00):

- Rear Delt Swings: 30's x 5x10

- Seated Lateral Raises: 25's x 5x10

- Band Pull Aparts: Orange x 5x10

Arms (15:00):

- Barbell Spider Curls: 65 x 5x10

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

Pull/ Push (15:00):

On the minute for 15:00:

- Inverted Rows: 5x5, 5x4, 5x3 (60 reps total)

- Push Ups: 5x5, 5x4, 5x3 (60 reps total)

Sunday 9.12.21

 Rest day.

Saturday 9.11.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 1x13, 4x12

- KB Tibialis Raises: 35x 1x13, 4x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 10x12, 35x11, 60x10, 85x9, 110x 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: 40x 3x10

Friday 9.10.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Landmine Press: 3x12, 13x11, 23x10, 33x9, 43x 5x8

- Landmine High Pull: 3x12, 13x11, 23x10, 33x9, 43x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 83x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 83x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Reverse Cable Pushdowns:  Orange CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Thursday 9.09.21

Strength Training (Leg Day A):

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

- Standing Calf Raises: 65x 5x12

- KB Tibialis Raises: 35x 5x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 55x12, 105x11, 145x10, 195x9, 235x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 72x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 44x 1x12, 43x 2x12

Wednesday 9.08.21

Strength Training (Upper Body B):

Pull/ Push (3:00):

- Leg-Supported Pull Ups: 1x7, 9x6

- Band Pull Aparts: Orange Band x 1x7, 9x6

- Dips: 1x7, 9x6

Arms/ Shoulders (3:00):

- Barbell Curls: 73x 5x10

- DB Skull Crushers: 40's x 5x10

- Standing 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:

- Rope Cable Pushdowns x 50 reps (21x21, 19.5x 10, 18x10, 16.5x 9)

Tuesday 9.07.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x12, 1x11

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

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 9x12, 34x11, 59x10, 84x9, 109x 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 3x12

Monday 9.06.21

Strength Training (Upper Body A):

Horizontal Pull/ Push (3:00):

- Inverted Rows: 1x9, 9x8

- Band Pull Aparts: 1x9, 9x8

- Push Ups: 1x9, 9x8

Arms/ Shoulders (3:00):

- Barbell Spider Curls: 62x 5x10

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

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

Traps/Upper Back (3:00):

- DB Shrugs: 75's x 4x12

- Band Face Pulls: 4x12

Triceps Drop Set Finisher:

- Cable Pushdowns x 50 reps (Orange CS Cords x 25, Blue CS Cords x 25)

Sunday 9.05.21

 Rest day.

Saturday 9.04.21

Strength Training (Leg Day A):

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

- Standing Calf Raises: 60x 5x15

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

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 54x12, 104x11, 144x10, 194x9, 234x 5x8

- Vacuum Trunk Twists: 5x20

Moderate Squat Movement (2:30):

- Heels Elevated Landmine Goblet Squats: 71x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 43x 3x12

Friday 9.03.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Landmine Press: 2x12, 12x11, 22x10, 32x9, 42x 5x8

- Landmine High Pull: 2x12, 12x11, 22x10, 32x9, 42x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 82x 3x10

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

Arms Superset #2 (3:30):

- Barbell Skull Crushers: 82x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Reverse Cable Pushdowns: 9x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Thursday 9.02.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

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

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

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Heels Elevated Landmine Squats: 8x12, 33x11, 58x10, 83x9, 108x 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 2x12, 30 x 1x12

Wednesday 9.01.21

Strength Training (Upper Body B):

Pull/ Push (3:00):

- Leg-Supported Pull Ups: 10x6

- Dips: 10x6

- Band Pull Aparts: Red Band x 10x6

Arms/ Shoulders (3:00):

- Barbell Curls: 72x 5x10

- DB Skull Crushers: 40's x 5x10

- Standing 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:

- Rope Cable Pushdowns x 50 reps (21x20, 19.5x 10, 18x10, 16.5x 10)