Wednesday 6.29.22

Strength Training:

Push and Shoulders Superset #1 (every 2:30):

- Landmine Presses: 2x12, 12x11, 22x10, 32x9, 42x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Push and Shoulders Superset #2 (every 2:30):

- Dips: 4 x 5x10

- DB Y Raises: 20's x 5x10

Push and Shoulders Superset #3 (every 2:30):

- Weighted Push-Ups: 14x 5x12

- DB Lateral Raises: 35's x 1x12, 30's x 4x12

Triceps (every 2:30):

- Overhead Triceps Extensions: 83x 4x12

Triceps Finishers (minimal rest):

- Single Arm Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tuesday 6.28.22

Strength Training:

Pull and Upper Back Superset #1 (every 2:30):

- Landmine High Pulls: 2x12, 12x11, 22x10, 32x9, 42x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Pull and Upper Back Superset #2 (every 2:30):

- Assisted Pull Ups: 0 x 2x9, 3x8

- Cable Face Pulls: 25.5x 5x10

Pull and Upper Back Superset #3 (every 2:30):

- Chest Supported DB Rows: 75's x 3x11, 2x10

- Incline DB Shrugs: 75's x 3x11, 2x10 (3-second holds)

Biceps (every 2:30):

- Spider Curls: 68x 4x12

Biceps Finishers (minimal rest):

- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Monday 6.27.22

 Rest day due to an overnight call out for work.

Sunday 6.26.22

Strength Training:

Deadlifts and Calves (every 3:00):

- Deadlifts: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5x5

- Standing Calf Raises: 60x 8x12, 2x11

Single-Leg Hamstrings and Upper Back (every 3:00):

- Landmine Romanian Deadlifts: 77x 5x8

- Band Pull Aparts: 5x10

Single-Leg Quads and Upper Back (every 3:00):

- Bulgarian Split Squats: 65x 3x8, 60x 2x8

- Band Pull Aparts: 5x10

Saturday 6.25.22

Strength Training:

Push and Shoulders Superset #1 (every 2:30):

- Landmine Presses: 0x12, 11x11, 21x10, 10x9, 41x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Push and Shoulders Superset #2 (every 2:30):

- Dips: 3 x 5x10

- DB Y Raises: 20's x 5x10

Push and Shoulders Superset #3 (every 2:30):

- Weighted Push-Ups: 13x 5x12

- DB Lateral Raises: 30's x 5x12

Triceps (every 2:30):

- EZ Bar Skull Crushers: 82x 4x12

Triceps Finishers (minimal rest):

- Single Arm Reverse Grip Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday 6.24.22

Strength Training:

Pull and Upper Back Superset #1 (every 2:30):

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 41x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Pull and Upper Back Superset #2 (every 2:30):

- Assisted Pull Ups: Skipped due to time constraints

- DB Face Pulls:      Skipped due to time constraints

Pull and Upper Back Superset #3 (every 2:30):

- Chest Supported DB Rows: 75's x 2x11, 3x10

- Incline DB Shrugs: 75's x 2x11, 3x10 (3-second holds)

Biceps (every 2:30):

- Barbell Curls: 82x 4x12

Biceps Finishers (minimal rest):

- Single Arm Hammer Curls: Skipped due to time constraints

Thursday 6.23.22

Strength Training:

Squats and Calves (every 3:00):

- Slant Board Squats: 70x10, 100x9, 130x8, 160x7, 180x6, 200x 5x5

- Standing Calf Raises: 60x 8x12, 2x11

Single-Leg Hamstrings and Upper Back (every 2:30):

- Landmine Romanian Deadlifts: 76x 5x8

- Band Pull Aparts: 5x10

Single-Leg Quads and Upper Back (every 2:30):

- Bulgarian Split Squats: 65x 3x8, 60x 2x8

- Band Pull Aparts: 5x10

Tabata Air Squat Finisher:

- Skipped for time

Wednesday 6.22.22

 Rest day due to getting into a wreck on the freeway.

Tuesday 6.21.22

Strength Training:

Push and Shoulders Superset #1 (every 2:30):

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

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Push and Shoulders Superset #2 (every 2:30):

- Dips: 2 x 5x10

- DB Y Raises: 20's x 4x10, 15's x 1x10

Push and Shoulders Superset #3 (every 2:30):

- Weighted Push-Ups: 12x 5x12

- DB Lateral Raises: 30's x 5x12

Triceps (every 2:30):

- Overhead Triceps Extensions: 82x 4x12

Triceps Finishers (minimal rest):

- Single Arm Rope Pushdowns: 27 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Monday 6.20.22

Strength Training:

Pull and Upper Back Superset #1 (every 2:30):

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

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Pull and Upper Back Superset #2 (every 2:30):

- Assisted Pull Ups: 0 x 1x9, 4x8

- DB Face Pulls: 35's x 1x9, 4x8

Pull and Upper Back Superset #3 (every 2:30):

- Chest Supported DB Rows: 75's x 1x11, 4x10

- Incline DB Shrugs: 75's x 1x11, 4x10 (3-second holds)

Biceps (every 2:30):

- Spider Curls: 67x 4x12

Biceps Finishers (minimal rest):

- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Sunday 6.19.22

 Rest day. Took the dog on a 40-minute walk.

Saturday 6.18.22

Strength Training:

Hamstrings, Calves, and Core (every 3:00):

- Landmine RDL's: 75x 5x8

- Standing Calf Raises: 60x 5x12

- Vacuum Truk Twists: 5x20

Quads, Calves, and Core (every 3:00):

- Bulgarian Split Squats: 65x 2x8, 60x 3x8

- Standing Calf Rises: 60x 3x12, 2x11

Leg Finisher:

- Tabata Air Squats: 3x14, 5x13

Cardio:

- 30:00 walk with the dog

Friday 6.17.22

Strength Training:

Pull and Upper Back Superset #1 (every 2:30):

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 39x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Pull and Upper Back Superset #2 (every 2:30):

- Assisted Pull Ups: 0 x 5x8

- DB Face Pulls: 35's x 5x8

Pull and Upper Back Superset #3 (every 2:30):

- Chest Supported DB Rows: 75's x 5x10

- Incline DB Shrugs: 75's x 5x10 (3-second holds)

Biceps (every 2:30):

- Barbell Curls: 81x 4x12

Biceps Finishers (minimal rest):

- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Thursday 6.16.22

Strength Training:

Push and Shoulders Superset #1 (every 2:30):

- Landmine Presses: 0x12, 10x11, 20x10, 30x9, 39x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Push and Shoulders Superset #2 (every 2:30):

- Dips: 1 x 5x10

- DB Y Raises: 20's x 3x10, 15's x 2x10

Push and Shoulders Superset #3 (every 2:30):

- Weighted Push-Ups: 11x 5x12

- DB Lateral Raises: 30's x 5x12

Triceps (every 2:30):

- Barbell Skull Crushers: 81x 4x12

Triceps Finishers (minimal rest):

- Single Arm Reverse Grip Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wednesday 6.15.22

 Strength Training:

Hamstrings, Calves, and Core (every 3:00):

- Landmine RDL's: 74x 5x8

- Standing Calf Raises: 60x 5x12

- Vacuum Truk Twists: 5x20

Quads, Calves, and Core (every 3:00):

- Bulgarian Split Squats: 65x 1x8, 60x 4x8

- Standing Calf Rises: 60x 2x12, 3x11

Leg Finisher:

- Tabata Air Squats: 2x14, 6x13

Cardio:

- 30:00 walk with the dog

Tuesday 6.14.22

Strength Training:

Pull and Upper Back Superset #1 (every 2:30):

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 38x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Pull and Upper Back Superset #2 (every 2:30):

- Assisted Chin Up: 0 x 5x8

- DB Face Pulls: 35's x 5x8

Pull and Upper Back Superset #3 (every 2:30):

- Chest Supported DB Rows: 75's x 5x10

- Incline DB Shrugs: 75's x 5x10 (3-second holds)

Biceps (every 2:30):

- Barbell Spider Curls: 66x 4x12

Biceps Finishers (minimal rest):

- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Monday 6.13.22

Strength Training:

Push and Shoulders Superset #1 (every 2:30):

- Landmine Presses: 0x12, 10x11, 20x10, 30x9, 38x 4x8

- Band Pull Aparts: 4x13, 4x12 (100 reps)

Push and Shoulders Superset #2 (every 2:30):

- Dips: 0 x 5x10

- DB Y Raises: 20's x 2x10, 15's x 3x10

Push and Shoulders Superset #3 (every 2:30):

- Weighted Push-Ups: 10x 5x12

- DB Lateral Raises: 30's x 5x12

Triceps (every 2:30):

- Overhead Triceps Extensions: 81x 4x12

Triceps Finishers (minimal rest):

- Single Arm Reverse Grip Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Sunday 6.12.22

Core and Cardio:

Core and Upper Back Circuit (every 3:00):

- GHD Sit Ups: 10x6

- Dip Support Knee Raises: 5x 1x10, 0x 9x10

- Air Squat Warm Up: 10x6

Tabata Squat:

- 0x 1x14, 7x13

Cardio (30:00):

- Walked the dog.

Saturday 6.11.22

Strength Training:

Push, Pull, and Upper Back Circuit (every 3:00):

- Dips: 5x 1x8, 0x 9x8

- Landmine High Pulls: 0x13, 10x12, 20x11, 27x10, 32x9, 37x 5x8

- Band Pull Aparts: 10x10

Shoulders and Upper Back Circuit (every 3:00):

- DB Y Raises: 20’s x 1x10, 15’s x 4x10

- DB Lateral Raises: 35's x 1x10, 30's x 4x10

- No Moneys: 5x10

Arms Superset (every 3:00):

- Bodyweight Skull Crushers: 4x12 (11 holes below bench press height)

- Barbell Curls: 80x 4x12

Triceps Finisher (Minimal Rest):

- Single Arm Reverse Crip Cable Pushdowns with Orange CS Cord: 10 to 1

 

Friday 6.10.22

Strength Training:

Hamstrings, Calves, and Upper Back Recovery (every 3:00):

- Barbell RDL's: 45x10, 95x9, 135x8, 185x7, 225x6, 265x 5x5

- Standing Calf Raises: 60x 6x12, 4x11

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00):

- Bulgarian Split Squats: 60x 5x8

- No Moneys: 5x10

Cardio:

- 30:00 walk with the dog

Thursday 6.09.22

Strength Training:

Push, Pull, and Upper Back Circuit (every 3:00):

- Weighted Push Ups: 12x 10x8

- Inverted Rows: 12x 10x8

- Band Pull Aparts: 10x10

Shoulders and Upper Back Circuit (every 3:00):

- DB Face Pulls: 35's x 5x10

- DB Y Raises: 15's x 5x10

- DB Lateral Raises: 30's x 5x10

Arms Superset (every 3:00):

- DB Skull Crushers: 40's x 2x12, 35's x 2x12

- Spider Curls: 65x 4x12

Triceps Finisher (Minimal Rest):

- Single Arm Cable Pushdowns with Rope: 30x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wednesday 6.08.22

Core and Cardio:

Core and Upper Back Circuit (every 3:00):

- Knees to Elbows: 1x6, 9x5

- Serratus Crunches: 40's x 1x10, 35's x 9x10

- Band Pull Aparts: 10x10

- No Moneys: 10x10

- Air Squats: 10x5

Cardio:

- Tabata Air Squats: 8x13

- Treadmill Walk: 3.5 Speed, 5.0 Incline increasing to 7.0, then back to 5.0 (change incline every 3:00)

Tuesday 6.07.22

 Strength Training:

Squats, Calves, and Upper Back Recovery (every 3:00):

- Slant Board Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 185x6, 205x 5x5

- Standing Calf Raises: 60x 6x12, 4x11

- Band Pull Aparts: 10x10

Single Leg Hamstrings and Upper Back Recovery (every 3:00):

- Single Leg Landmine RDLs: 0x13, 15x12, 30x11, 45x10, 60x9, 73 x 5x8

- No Moneys: 10x10

Monday 6.06.22

Strength Training:

Push, Pull, and Upper Back Circuit (every 3:00):

- Landmine Presses: 0x13, 10x12, 20x11, 27x10, 32x9, 37x 5x8

- Assisted Chin Ups: 1x8, 9x7

- Band Pull Aparts: 10x10

Upper Back and Shoulder Circuit (every 3:00):

- DB Face Pulls: 35's x 5x10

- DB Y Raises: 15's x 5x10

- DB Lateral Raises: 30's x 5x10

Arms Superset (every 3:00):

- Overhead Triceps Extensions: 80x 4x12

- Single Arm Hammer Curls: 45x 1x12, 40x 3x12 (each arm)

Triceps Finisher (Minimal Rest):

- Single Arm Cable Pushdowns: 30x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (rotating between each arm)

Sunday 6.05.22

Core and Cardio:

Core and Upper Back Circuit (every 3:00):

- GHD Sit Ups: 10x5

- Dip Support Knee Raises x 10x10

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (30:00):

- Walked the dog.

Saturday 6.04.22

Strength Training:

Push, Pull, and Upper Back Circuit (every 3:00):

- Dips: 0x 10x8

- Landmine High Pulls: 0x13, 10x12, 20x11, 26x10, 31x9, 36x 5x8

- Band Pull Aparts: 10x10

Shoulders and Upper Back Circuit (every 3:00):

- DB Face Pulls: 35's x 1x10, 30's x 4x10

- DB Lateral Raises: 35's x 1x10, 30's x 4x10

- No Moneys: 5x10

Arms Superset (every 2:30):

- Bodyweight Skull Crushers: 4x12 (10 holes below bench press height)

- Barbell Curls: 79x 4x12

Triceps Finisher (Minimal Rest):

- Single Arm Reverse Crip Cable Pushdowns with Orange CS Cord: 10 to 1

 

Friday 6.03.22

Strength Training:

Hamstrings, Calves, and Upper Back Recovery (every 3:00):

- Barbell RDL's: 45x10, 95x9, 135x8, 185x7, 225x6, 260x 5x5

- Standing Calf Raises: 60x 5x12, 5x11

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00):

- Bulgarian Split Squats: 0x13, 15x12, 30x11, 40x10, 50x9, 60x 1x8, 55x 4x8

- Band Pull Aparts: 10x10

Thursday 6.02.22

Strength Training:

Push, Pull, and Upper Back Circuit (every 3:00):

- Weighted Push Ups: 10x 10x8

- Inverted Rows: 10x 10x8

- Band Pull Aparts: 10x10

Shoulders and Upper Back Circuit (every 3:00):

- DB Face Pulls: 35's x 1x10, 30's x 4x10

- DB Lateral Raises: 35's x 1x10, 30's x 4x10

- No Moneys: 5x10

Arms Superset (every 3:00):

- DB Skull Crushers: 40's x 1x12, 35's x 3x12

- Spider Curls: 62x 4x12

Triceps Finisher (Minimal Rest):

- Single Arm Cable Pushdowns with Rope: 27x 3x10

 

Wednesday 6.01.22

Core and Cardio:

Core and Upper Back Circuit (every 3:00):

- Knees to Elbows: 10x5

- Serratus Crunches: 35's x 10x10

- Vaccuum Trunk Twists: 10x20

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (30:00):

- Treadmill Walk: 3.5 Speed, 4.5 Incline increasing to 6.5, then back to 4.5 (increase incline every 3:00)