Tuesday 11.30.21

Strength Training:

Shoulders Circuit (20:00):

- DB Y raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Flyes: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- Rear Delt Swings: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

- DB Lateral Raises: 5x14, 10x13, 15x12, 20x11, 25x1x10, 20x3x10

Traps and Upper Back (10:00):

- Cable Face Pulls: 22.5x 3x12, 21x 1x12

- KB Shrugs: 80's x 4x12

Arms (15:00):

- Barbell Curls: 77x 4x10, 76x 1x10

- Incline DB Triceps Extensions: 45's x 4x10, 45's x 1x9 + 1 EBODBE

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 8x5, 2x4 (48 reps total)

- Dips: 8x5, 2x4 (48 reps total)

Monday 11.29.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 45x 10x10

- Hanging Leg Curls: 10x10

- Bulgarian Split Squats: 0x 10x10 each leg

Incline Treadmill Walk (30:00):

- 3x10 rounds of 1:00 at 3.5 and 2:00 at 3.5 (3.5 incline)

Sunday 11.28.21

 Rest day.

Saturday 11.27.21

Strength Training (Upper Body C):

Shoulders (3:30):

- DB Y Raises

- Rever DB Flyes

- Rear Delt Swings

- DB Lateral Raises

    - 5x10, 10x10, 15x10, 20x10, 25x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 87x 3x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 87x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 11.26.21

 Rest day.

Thursday 11.25.21

Strength Training:

Vertical Pull/ Push (15:00, one superset every 1:30):

- Assisted Pull Ups: 7x5, 3x4

- Dips: 7x5, 3x4

Horizontal Pull/ Push (15:00, one superset every 1:30):

- Supinated Grip Inverted Row: 7x7, 3x6

- Narrow Push Ups: 7x7, 3x6

Arms (15:00):

- Barbell Spider Curls: 67x 4x10, 66x 1x10

- Lying DB Triceps Extensions: 50's x 4x10, 1x9 (elbows out DB extensions to get to 10)

Shoulders/ Upper Back (15:00):

- Ring Face Pulls: 5x10

- DB Lateral Raises: 30's x 5x10

- DB Shrugs: 75's x 5x10

Wednesday 11.24.21

 Rest day.

Tuesday 11.23.21

 Strength Training (Broke Back Leg Day):

Leg Superset (every 2:00):

- Alternating Reverse Lunges: 1x11, 9x10

- Slant Board Air Squats: 1x11, 9x10

- Band Pull Aparts: Red x 1x11, 9x10

Hamstrings (every 2:00):

- Hanging Leg Curls: 5x10

Lower Leg Superset (every 3:00):

- Tibialis Curls: 18x 1x21, 4x20

- Unweighted Standing Calf Raises: 1x21, 4x20

Finisher (15:00):

- 15:00 treadmill walk at 3.5 speed and 3.5 incline

Monday 11.22.21

Strength Training:

Vertical Pull/ Push (15:00, one superset every 1:30):

- Assisted Chin Ups: 7x5, 3x4

- Dips: 7x5, 3x4

Horizontal Pull/ Push (15:00, one superset every 1:30):

- Inverted Row: 7x7, 3x6

- Narrow Push Ups: 7x7, 3x6

Arms with Rear Delts(15:00):

- Barbell Curls: 77x 3x10, 76x 2x10

- Incline DB Triceps Extensions: 45's x 3x10, 1x9+ 1, 2x8+2 (elbows out DB extensions to get to 10)

- Band Pull Aparts: Red x 5x10

Shoulders/ Upper Back (15:00):

- Cable Face Pulls: 22.5x 2x10, 21x 3x10

- DB Lateral Raises: 30's x 5x10

- Seated KB Shrugs: 80's x 5x10

Sunday 11.21.21

 Rest day.

Saturday 11.20.21

Strength Training (Broke Back Leg Day):

Warm Up:

- 30:00 walk with the dog

Leg Superset:

- Alternating Reverse Lunges: 10x10

- Slant Board Air Squats: 0x 10x10

Calf Finisher:

- Unweighted Standing Calf Raises: 5x20

Friday 11.19.21

Strength Training:

Vertical Pull/ Push (15:00, one superset every 1:30):

- Assisted Pull Ups: 6x5, 4x4

- Dips: 6x5, 4x6

Horizontal Pull/ Push (15:00, one superset every 1:30):

- Supinated Grip Inverted Row: 6x7, 4x6

- Narrow Push Ups: 6x7, 4x6

Arms (15:00):

- Barbell Spider Curls: 67x 3x10, 66x 2x10

- Lying DB Triceps Extensions: 50's x 3x10, 1x9+ 1, 2x8+2 (elbows out DB extensions to get to 10)

Shoulders/ Upper Back (15:00):

- Ring Face Pulls: 5x10

- Band Pull Aparts: Red x 5x10

- DB Lateral Raises: 25's x 5x10

Thursday 11.18.21

 Forced rest day to to a back injury.

Wednesday 11.17.21

 Forced Rest day due to a back injury.

Tuesday 11.16.21

 Forced rest day due to hurt back.

Monday 11.15.21

 Forced rest day to do a back isue.

Sunday 11.14.21

 Rest day.

Saturday 11.13.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Red x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 5x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 87x 2x10, 86x 1x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 87x 2x12, 86x 1x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 11.12.21

Strength Training (Leg Day B):

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

- Standing Calf Raises: 65x 4x14, 1x13

- KB Tibialis Raises: 35x 4x14, 1x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 244x 5x8

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

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 81x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 47x 1x12, 46x 2x12

Thursday 11.11.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 22.5x 1x10, 21x 4x10

- DB Y Raises Raises: 20's x 5x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Barbell Row: 108x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Curls: 77x 2x10, 76x 3x10

- Lying DB Triceps Extensions: 50's x 2x10, 45's x 3x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 5x5, 5x4 (45 reps total)

- Dips: 5x5, 5x4 (45 reps total)

Wednesday 11.10.21

 Rest day.

Tuesday 11.09.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x14, 1x13

- KB Tibialis Raises: 35x 4x14, 1x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 70x13, 90x12, 110x11, 130x10, 150x9, 153x 5x8

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

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 45x 1x11, 2x10

Monday 11.08.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 22.5x 1x10, 21x 4x10

- DB Y Raises: 20's x 5x10

- KBB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Swings: 40's x 1x10, 35's x 4x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Spider Curls: 67x 2x10, 66x 3x10

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

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 5x7, 5x6 (65 reps total)

- Push Ups: 5x7, 5x6 (65 reps total)

Sunday 11.07.21

 Rest day.

Saturday 11.06.21

Strength Training (Leg Day B):

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

- Standing Calf Raises: 65x 3x14, 2x13

- KB Tibialis Raises: 35x 3x14, 2x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 243x 5x8

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

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 80x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 46x 3x12

Friday 11.05.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Ring Face Pulls: 0x 5x10

- DB Y Raises Raises: 20's x 5x10

- DB Shrugs: 75's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Barbell Row: 107x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Curls: 77x 1x10, 76x 4x10

- Lying DB Triceps Extensions: 50's x 5x10 (used elbows out DB extensions to get to 10 each set)

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 4x5, 6x4 (44 reps total)

- Dips: 4x5, 6x4 (44 reps total)

Thursday 11.04.21

 Rest day. I travelled home from Dallas.

Wednesday 11.03.21

 Rest day in Dallas.

Tuesday 11.02.21

 Rest day in Dallas.

Monday 11.01.21

 Rest day. I travelled to Dallas for work.

Sunday 10.31.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 4x8, 45x 1x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 4x8, 45x 1x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 87x 1x10, 86x 2x10

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

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 87x 1x12, 86x 2x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)