Sunday 7.31.22

Strength Training:

Squats and Calves Superset (every 3:30):

- Band Pull Aparts: Blue Band x 10x10

- Safety Bar Squats: 75x10, 105x9, 135x8, 165x7, 195x6, 225x 5x5

- Standing Calf Raises: 75x 2x11, 8x10

Single LegHamstrings and Upper Back Recovery (every 4:00):

- No Moneys: Green NT Loop: 5x10

- Single Leg Landmine RDLs: 83x 5x8

- GHD Sit Ups: 5x10

Conditioning:

Tabata Air Squats:

- 4x15, 4x14

Saturday 7.30.22

Strength Training:

Pull and Push Circuit (every 3:00):

- No Money's: Gren NT Loop x 10x10

- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 46x 5x8

- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 46x 5x8

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

- Band Pull Aparts: Blue Band x 5x10

- Chest Supported Shrugs: 170 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Upper back and Arms Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 5x10

- Barbell Curls: 85x 5x10

- Bodyweight Skull Crushers (9 holes up): 5x10 (1x 4-count rep each set, all others 3-count reps)

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (25-15-10)

Friday 7.29.22

Strength Training:

Deadlifts, Back, and Calves (every 3:30):

- Deadlifts: 65x10, 115x9, 155x8, 205x7, 245x6, 295x 5x5

- Band Pull Aparts: Blue Band x 10x10

- Standing Calf Raises: 75x 1x11, 9x10

Single Leg Quads, Upper Back, and Core (every 3:30):

- Safety Squat Bar Bulgarian Split Squats: 75x 1x8, 4x8

- No Money's: Green NT Loop x 5x10

- GHD Sit Ups: 0x 5x10

Conditioning:

Tabata KB Swings:

- 70x 8x12

Thursday 7.28.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Assisted Chin Ups: 0x 2x9, 8x8

- Dips: 0x 2x9, 8x8

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 161 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Spider Hammer Curls: 45's x 2x10, 40's x 3x10

- Skull Crushers: 86x 5x10

Triceps Finisher:

- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (25-15-10 with minimal rest)

Wednesday 7.27.22

Strength Training:

Squats and Calves Superset (every 3:00):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 220x 5x5

- Standing Calf Raises: 75x 1x11, 9x10

Single LegHamstrings and Upper Back Recovery (every 3:00):

- Single Leg Landmine RDLs: 82x 5x8

- Band Pull Aparts: Blue Band x 5x20

Conditioning:

Tabata Air Squats:

- 3x15, 5x14

Tuesday 7.26.22

 Rest day. Travelled back home from Los Cabo’s, Mexico.

Monday 7.25.22

 Rest day.

Sunday 7.24.22

Mexico Hotel Workout:

Full Body Circuit (every 3:00):

- Rear Delt Swings: 50’s x 5x10/ DB Face Pulls: 50’s x 5x10

- Chest Supported DB Rows: 50’s x 10x10

- Push Ups: 10x10

- Goblet Squats: 50x 10x10

Triceps and Rear Delts (every 2:30):

- Body Skull Crushers: 5x12

- DB Lateral Raises: 30’s x 5x12

Triceps Finisher:

- Cable Pushdowns: 50 reps in as few sets as possible

Saturday 7.23.22

 Rest day.

Thursday 7.21.22

 Mexico Hotel Workout:

Upper Body Push and Hip Hinge (every 2:30):

- Push Ups x 10x10

- Single Leg RDLs: 50 x 10x10

Triceps and Shoulders (every 2:30):

- Bodyweight Skull Crushers: 10x10

- Machine Rear Delt Flys: 80x 10x10

- DB Lateral Raises: 30’s x 10x10

Friday 7.22.22

Mexico Hotel Workout:

Upper Body Pull and Squat (every 2:00):

- Cable Rows x 10x10

- Goblet Squats: 50 x 10x10

Rear Delts and Biceps (every 2:30):

- Machine Rear Delt Flys: x 10x10

- Single Arm DB Curls: 40x 10x10

Wednesday 7.20.22

 Mexico Hotel Workout:

Upper Body Pull and Squat (every 2:30):

- Single Arm Cable Rows x 10x10

- Goblet Squats: 50 x 10x10

Upper Back (every 2:30):

- Machine Rear Delt Flys: 5x10

- Machine Shrugs: 5x10

Rear Delts and Biceps (every 2:30):

- Machine Rear Delt Flys: x 5x10

- Single Arm DB Curls: 50x 5x10

Tuesday 7.19.22

 Rest day. Travelled to Cabo for vacation.

Monday 7.18.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Chest Supported Barbell Rows: 161 x 10x10

- Push Ups: 10x 10x10

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 171 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Spider Curls: 71x 5x10

- Overhead Triceps Extensions: 86x 5x10

Triceps Finisher (1 set to failure):

- Elbows Out DB Extensions: 35's x 26 reps

Sunday 7.17.22

Strength Training:

Deadlifts and Calves Superset (every 3:00):

- Deadlifts: 60x10, 110x9, 150x8, 200x7, 240x6, 290x 5x5

- Standing Calf Raises: 75x 10x10

Single Leg Quads (every 3:00):

- Safety Squat Bar Bulgarian Split Squats: 70x 5x8

Conditioning:

Tabata Air Squats:

- 2x15, 6x14

Eliptical:

Skipped

Saturday 7.16.22

Strength Training:

Pull and Push (every 3:00):

- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 45x 5x8

- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 45x 5x8

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

- Band Pull Aparts: Blue Band x 5x10

- Chest Supported Shrugs: 165 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Upper back and Arms Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 5x10

- Barbell Curls: 84x 5x10

- Bodyweight Skull Crushers: 5x10

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 25 reps (one set to failure)

Friday 7.15.22

Strength Training:

Squats and Calves Superset (every 2:30):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 215x 5x5

- Standing Calf Raises: 75x 9x10, 1x9

Single LegHamstrings (every 2:30):

- Single Leg Landmine RDLs: 81x 4x8

Conditioning:

Tabata Air Squats:

- 1x15, 7x14

Cardio:

- Skipped due to time

Thursday 7.14.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Assisted Chin Ups: 0x 1x9, 9x8

- Dips: 0x 1x9, 9x8

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 160 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Spider Hammer Curls: 45's x 1x10, 40's x 4x10

- Skull Crushers: 85x 5x10

Wednesday 7.13.22

Strength Training:

Deadlifts and Calves Superset (every 2:30):

- Deadlifts: 55x10, 105x9, 145x8, 195x7, 235x6, 285x 5x5

- Standing Calf Raises: 75x 8x10, 2x9

Single Leg Quads (every 2:30):

- Bulgarian Split Squats: 70x 3x8, 65x 1x8

Conditioning:

Tabata Air Squats:

- 8x14

Eliptical:

10 rounds of:

- 1:00 forward at moderate pace (2 rounds @ level 14, 8 rounds @ level 13)

- 1:00 backward sprint (2 rounds @ level 14, 8 rounds @ level 13)

Tuesday 7.12.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Chest Supported Barbell Rows: 155 x 10x10

- Push Ups: 5x 10x10

- Band Pull Aparts: Blue Band x 10x10

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- Chest Supported Shrugs: 155 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

- No Money’s: Green NT Loop x 5x10

Arms and Mid Back Circuit (every 3:00):

- Spider Curls: 70x 5x10

- Overhead Triceps Extensions: 85x 5x10

- No Money’s: Green NT Loop x 5x10

Monday 7.11.22

Strength Training:

Squats and Calves Superset (every 2:30):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 210x 5x5

- Standing Calf Raises: 75x 7x10, 3x9

Single LegHamstrings (every 2:30):

- Single Leg Landmine RDLs: 80x 4x8

Conditioning:

Tabata Air Squats:

- 7x14, 1x13

Cardio:

- Eliptical Machine: 10 x 1:00 forward, 1:00 backward (1 round at level 14, 9 rounds at 13)

Sunday 7.10.22

Strength Training:

Pull and Push (every 3:00):

- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 44x 5x8

- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 44x 5x8

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 5x10

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

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- Barbell Curls: 84x 5x10

- Bodyweight Skull Crushers: 5x10

- Elbows Out DB Extensions: 40's x 5x10

Saturday 7.09.22

Strength Training:

Deadlifts and Calves Superset (every 2:30):

- Deadlifts: 50x10, 100x9, 140x8, 190x7, 230x6, 280x 5x5

- Standing Calf Raises: 60x 10x12

Single Leg Quads (every 2:30):

- Bulgarian Split Squats: 70x 1x8, 65x 3x8

Conditioning:

Tabata Air Squats:

- 6x14, 2x13

Cardio:

- Walk with the dog: 20:00

Friday 7.08.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Assisted Chin Ups: 0x 10x8

- Dips: 0x 10x8

- Band Pull Aparts: Blue Band x 10x10

Traps, Shoulders, and Mid Back Circuit (every 3:00):

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

- DB Lateral Raises: 35’s 5x10

- No Money’s: Green NT Loop x 5x10

Arms and Mid Back Circuit (every 3:00):

- Spider Hammer Curls: 40's x 5x10

- Skull Crushers: 84 5x10

- No Money’s: Green NT Loop x 5x10

Thursday 7.07.22

Strength Training:

Squats and Calves Superset (every 2:30):

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

- Standing Calf Raises: 60x 10x12

Single LegHamstrings (every 2:30):

- Single Leg Landmine RDLs: 79x 4x8

Conditioning:

Tabata Air Squats:

- 5x14, 3x13

Cardio:

- Eliptical Machine: 20:00 at Level 13

Wednesday 7.06.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Chest Supported DB Rows: 75’s x 10x10

- Push Ups: 0x 10x10

- Band Pull Aparts: Red Band x 10x10

Traps, Shoulders, and Mid Back Circuit (every 3:00):

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

- DB Lateral Raises: 35’s 5x10

- No Money’s: Green NT Loop x 5x10

Arms and Mid Back Circuit (every 3:00):

- Spider Curls: 69x 5x10

- Overhead Triceps Extensions: 84x 5x10

- No Money’s: Green NT Loop x 5x10

Tuesday 7.05.22

 Rest day in Lake Tahoe, but did a bunch a paddle boarding, bicycling, and walking. 

Monday 7.04.22

 Rest day in Lake Tahoe.

Sunday 7.03.22

 Rest day. Heading up to Lake Tahoe for the next few days.

Saturday 7.02.22

Strength Training:

Push and Shoulders Superset #1 (every 3:00):

- Landmine Presses: 3x12, 13x11, 23x10, 33x9, 43x 4x8

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

Push and Shoulders Superset #2 (every 3:00):

- Dips: 4 x 4x10

- DB Y Raises: 20's x 4x10

Push and Shoulders Superset #3 (every 3:00):

- Weighted Push-Ups: 15x 4x12

- DB Lateral Raises: 35's x 1x12, 30's x 3x12

Triceps (every 2:30):

- EZ Bar Skull Crushers: 83x 5x12

Triceps Finishers (minimal rest):

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

Friday 7.01.22

Strength Training:

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

- Landmine High Pulls: 3x12, 13x11, 23x10, 33x9, 43x 4x8

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

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

- Assisted Pull Ups: 2x9, 3x8

- DB Face Pulls:     30x 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):

- Barbell Curls: 83x 4x12

Biceps Finishers (minimal rest):

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

Thursday 6.30.22

Strength Training:

Squats and Calves (every 3:00):

- Landmine Squats: 0x10, 25x9, 50x8, 75x7, 100x6, 125x 5x5

- Standing Calf Raises: 60x 9x12, 1x11

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

- Bulgarian Split Squats: 65x 4x8

- Band Pull Aparts: 4x13

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

- Landmine Romanian Deadlifts: 78x 4x8

- Band Pull Aparts: 4x12

Tabata Air Squat Finisher:

- 4x14, 4x13