Tuesday 9.27.22

Strength Training:

Deadlifts and Upper Body Push Superset (every 3:00):

- Deadlifts: 45x10, 135x9, 225x8, 279x7, 319x 4x6

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9, 210x 4x8

Hamstrings and Upper Body Push Superset (every 3:00):

- Single Leg Landmine RDLs: 89 x 4x8

- Dips: 4x8

Upper Back and Upper Body Push Superset (every 3:00):

- Band Pull Aparts: 4x13

- Dips: 4x8

Upper Back and Triceps Superset (every 3:00):

- Band Pull Aparts: 4x12

- Overhead Triceps Extensions: 93x 4x10

Monday 9.26.22

Strength Training:

Squats and Upper Body Pull Superset (every 3:00):

- Safety Bar Squats: 76x10, 116x9, 166x8, 216x7, 256x 4x8

- Chest Supported Rows: 78x12, 108x11, 138x10, 168x9, 198x 4x8

Quads and Upper Body Pull Superset (every 3:00):

- Bulgarian Split Squats: 35's x 4x8

- Assisted Pull Ups: 4x8

Back Superset (every 3:00):

- Assisted Pull Ups: 4x8

- Band Pull Aparts: 4x13

Biceps and Upper Back Superset:

- Spider Curls: 75 x 4x10

- Band Pull Aparts: 4x12

Saturday 9.24.22

Strength Training:

Hamstrings and Rear Delt Superset (every 3:00):

- Single Leg Landmine RDLs: 0x12, 25x11, 50x10, 75x9, 88x 4x8

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 53x 4x8

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 53x 4x8

Arms Superset:

- Incline DB Curls: 35's x 4x110

- Skull Crushers: 92x 4x10

- Close Grip Bench Presses: 92x 4x10

Sunday 9.25.22

 Rest day.

Friday 9.23.22

 Rest day.

Thursday 9.22.22

Strength Training:

Squat and Rear Delt Superset (every 3:00):

- Safety Bar Squats: 74x10, 114x9, 164x8, 214x7, 254x 4x6

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 77x12, 107x11, 137x10, 167x9, 197x 4x8

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9, 205x 4x8

Arms Superset:

- Spider Curls: 72x 3x12

- Elbows Out DB Extensions: 50's x 3x12

Triceps Finisher:

- Reverse Cable Pushdowns: 17's x 50 reps (32-18)

Wednesday 9.21.22

Rest day.

Tuesday 9.20.22

Strength Training:

Hinge and Rear Delt Superset (every 3:00):

- Deadlifts: 45x10, 135x9, 225x8, 277x7, 317x 4x6

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Assisted Pull Ups: 0x 8x8

- Dips: 0x 8x8

Arms Superset:

- Cable Curls: 3x12

- Overhead Tricpes Extensions: 92x 3x12

Riceps Finisher:

- Cable Pushdowns: 17's x 50 reps (32-18)

Monday 9.19.22

 Rest day. Played in a golf tournament for work.

Sunday 9.18.22

 Rest day.

Saturday 9.17.22

Strength Training:

Traps Superset (every 4:00):

- Chest Supported Shrugs: 225x 5x10

- DB Y Raises: 15’s x 5x10

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Upper Back and Shoulders Circuit (every 4:00):

- DB Face Pulls: 40's x 5x10 

- DB Lateral Raises: 35's x 5x10

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Arms Circuit (every 4:00):

- Barbell Spider Curls: 71x 5x10

- Skull Crushers: 91x 5x10

- Close Grip Bench Press: 91x 5x10

Friday 9.16.22

Strength Training:

Squat, Hinge, and Rear Delt Circuit (every 4:00):

- Safety Bar Squats: 72x10, 122x9, 162x8, 212x7, 252x 4x6 

- DB RDL's: 35x12, 45x11, 55x10, 65x9, 75x 4x8

- Band Pull Aparts: 4x13, 4x12

Push/ Pull Superset (every 3:00):

- Landmine Press: 0x12, 15x11, 30x10, 45x9, 52x 4x8

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 52x 4x8

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 17's x 50 reps (31-19)

Thursday 9.15.22

Strength Training:

Conditioning:

- Jump Rope Single Unders: 10x 100

- Row: 10x 250m

Core Superset (every 2:00):

- Hanging Knees to Elbows: 1x7, 9x6

- Vacuum Trunk Twists: 10x20

Mobility:

- Static Stretching for the remainder of the hour

Wednesday 9.14.22

Strength Training:

Hinge, Squat, and Rear Delt Circuit (every 4:00):

- Deadlifts: 45x10, 135x9, 225x8, 275x7, 315x 4x6 75x 4x8

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Assisted Chin Ups: 0x 8x8

- Dips: 0x 8x8

Triceps Finisher:

- Cable Pushdowns: 17's x 50 reps (30-20)

Tuesday 9.13.22

Strength Training:

Conditioning Circuit (1 round every 3:00):

- KB Swings: 80x 10x15

- Jump RopeSingle Unders: 10x50

- Row: 10x 250m

Core Superset (every 2:00):

- Hanging Knees to Elbows: 10x6

- Vacuum Trunk Twists: 10x20

Mobility:

- Static Stretching for the remainder of the hour

Monday 9.12.22

Strength Training:

Squat, Hinge, and Rear Delt Circuit (every 4:00):

- Slant Board Safety Bar Squats: 70x10, 110x9, 150x8, 190x7, 220x 4x6 

- Romanian Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x 4x8

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 135x12, 155x11, 175x10, 195x9, 195x 4x8

- Close Grip Bench Press:45x12, 95x11, 135x10, 165x9, 195x 4x8

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 17's x 50 reps (30-20)

Sunday 9.11.22

 Rest day.

Saturday 9.10.22

Strength Training:

Upper Back and Shoulders Circuit (every 4:00):

- DB Face Pulls: 40's x 5x10 

- Rear Delt Swings: 40's x 5x10

- DB Lateral Raises: 35's x 5x10

Traps Superset (every 4:00):

- Chest Supported Shrugs: Skipped for time

- DB Y Raises: Skipped For time

Arms Superset (every 4:00):

- Barbell Curls: 90x 5x10

- Skull Crushers: 90x 5x10

Friday 9.09.22

Strength Training:

Squat, Hinge, and Rear Delt Circuit (every 4:00):

- Safety Bar Squats: 70x10, 120x9, 160x8, 210x7, 250x 4x6 

- GHD Hip Extensions: 0x12, 0x11, 0x10, 1x9, 0x 4x8

- Band Pull Aparts: 4x13, 4x12

Push/ Pull Superset (every 3:00):

- Landmine Press: 0x12, 15x11, 30x10, 45x9, 51x 4x8

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 51x 4x8

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (31-19)

Thursday 9.08.22

 Rest Day.

Wednesday 9.07.22

 Rest day. We travelled home from the Dominican Republic.

Tuesday 9.06.22

 Hotel Workout:

Upper Back/ Delt Circuit:

- 100 DB Face Pulls 

- 100 Rear DB Swings

- 100 Lateral Raises

Arms:

- 80 Skull Crushers

- 80 Single Arm DB Curls

Triceps Finisher:

- 55 Single Arm Reverse Grip Cable Pushdowns

Monday 9.05.22

 Hotel Workout:

- 100 TRX Face Pulls

- 100 Push Ups

- 100 Single Arm KB Swings each arm @ 50 lbs

- 50 Cable Pushdowns

- 50 EZ Bar Curls

Sunday 9.04.22

 Hotel Workout:

- Landmine Presses

- Landmine High Pulls

- Walking Lunges

- Elbows Out DB Extensions

- EZ Bar Curls

- Tricep Pressdowns

DB Lateral Raises

Saturday 9.03.22

 Rest day,

Friday 9.02.22

 Rest day.

Thursday 9.01.22

 Hotel Workout:

- Goblet Squats

- DB RDL’s

- Dip Machine

- Curl Machine

- Lateral Raises

- Tricep Pressdowns

Wednesday 8.31.22

 Rest day. We travelled to the Dominican Republic for vacation.