Monday 10.31.22

Strength Training:

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

- Bulgarian Split Squats: 0x12, 20x11, 35x10, 50x9, 65x 4x8

- Assisted Pull Ups: 4x9, 4x8

- Band Pull Aparts: 4x13, 4x12

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

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 55x 4x8

- No Money's: 4x13, 4x12

Biceps (every 2:00):

- Barbell Curls: 87 x 3x12

Then

- Spider Curls: 77x 3x12

Sunday 10.30.22

Rest day.

Saturday 10.29.22

Strength Training:

Upper Back Circuit #1 (every 3:00):

- Band Pull Aparts: Blue Band x 5x10

- Chest Supported Shrugs: 228x 5x10

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

Upper Back Superset #2 (every 3:00):

- Band Pull Aparts: Blue Band x 5x10

- DB Face Pulls: 40’s x 3x10, 35’s x 2x10

- Rear Delt Swings: 40’s x 3x10, 35’s x 2x10

Shoulders with No Moneys (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Seated DB Lateral Raises: 40’s x 3x10, 35’s x 2x10

No Moneys and Push Ups Circuit (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Push Ups: 20, 20, 18, 16, 14

Friday 10.28.22

Strength Training:

Legs with Upper Back Circuit (every 4:00):

- Landmine Goblet Squats: 80x 6x10

- GHD Hip Extensions: 5x 6x10

- Hanging Leg Curls: 0x 6x10

- Band Pull Aparts: 4x17, 2x16

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 81x12, 111x11, 141x10, 171x9, 201x 4x8

- Close Grip Bench Presses: 46x12, 96x11, 136x10, 186x9, 226x 4x8

Arms Circuit (every 4:00):

- Incline DB Curls: 35's x 3x12

- Skull Crushers: 96x 3x12

- Close Grip Bench Presses: 96x 3x12

Thursday 10.27.22

Accessory Lifts and Cardio:

Calves, Forearms, and Upper Back Circuit (every 4:00):

- Standing Calf Raises: 75x2x11, 8x10

- Forearm Levers (Left, right, and front): 5x 7x8, 3x7

- Fat Bar Wrist Rolls: 53 x 10x2 (one backward, one forward)

Cardio (20:00):

- Eliptical Machine: Level 16, 1:00 forward, 1:00 backward sprint

Wednesday 10.26.22

Strength Training:

Hamstrings with Upper Back (every 3:00):

- Single Leg LM RDLs: 0x12, 25x11,  50x10 , 75x9, 90x 4x8 

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 54x 4x8

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 54x 4x8

Arms Circuit (every 4:00):

- Barbell Curls: 86x 3x12

- Overhead Triceps Extensions: 96x 3x12

- Reverse Grip Cable Pushdowns: 23's x 3x12

Tuesday 10.25.22

Accessory Lifts and Cardio:

Calves, Forearms, and Upper Back Circuit (every 4:00):

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

- Forearm Levers (Left, right, and front): 5x 1x10, 2x9, 2x8, x7, 2x6, 1x5

- Fat Bar Wrist Rolls: 53 x 10x2 (one backward, on forward)

Cardio (20:00):

- Eliptical Machine: Level 16, 1:00 forward, 1:00 backward sprint

Monday 10.24.22

Strength Training:

Upper Back with Quads (every 3:00):

- Band Pull Aparts: 4x13, 4x12

- Bulgarian Split Squats: 0x12, 15x11,  30x10 , 45x9, 60x 4x8 

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8

- Close Grip Bench Presses: 45x12, 95x11, 135x10, 185x9, 225x 4x8

Arms Circuit (every 4:00):

- Spider Curls: 78x 3x12

- Incline Elbows Out DB Extensions: 40's x 3x12

- Cable Pushdowns: 23's x 3x12

Sunday 10.23.22

 Rest day. Took the dog on a walk. 2.33 miles in 34:24.

Saturday 10.22.22

  Strength Training:

Upper Back Circuit #1 (every 3:00):

- Band Pull Aparts: Blue Band x 5x10

- Chest Supported Shrugs: 227x 5x10

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

Upper Back Superset #2 (every 3:00):

- Band Pull Aparts: Blue Band x 5x10

- DB Face Pulls: 40’s x 2x10, 35’s x 3x10

- Rear Delt Swings: 40’s x 2x10, 35’s x 3x10

Shoulders with No Moneys (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Seated DB Lateral Raises: 40’s x 2x10, 35’s x 3x10

No Moneys and Push Ups Circuit (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Push Ups: 20, 19, 17, 15, 13

Friday 10.21.22

Strength Training:

Legs with Upper Back Circuit (every 4:00):

- Landmine Goblet Squats: 75x 6x10

- GHD Hip Extensions: 0x 6x10

- Hanging Leg Curls: 0x 6x10

- Band Pull Aparts: 4x17, 2x16

Pull/ Push Superset (every 3:00):

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

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

Arms Circuit (every 4:00):

- Incline DB Curls: 35's x 3x12

- Skull Crushers: 95x 3x12

- Close Grip Bench Presses: 95x 3x12

Thursday 10.20.22

Accessory Lifts and Cardio:

Calves, Forearms, Upper Back, and Core Circuit #1 (every 4:00):

- Standing Calf Raises: 75x 5x10

- Forearm Levers (Left, right, and front): 5x 5x10 each arm 

- Band Pull Aparts: Blue Band x 5x10

- Vacuum Trunk Twists: 5x20

Calves, Forearms, Upper Back, and Core Circuit #2 (every 4:00):

- Standing Calf Raises: 75x 5x10

- Fat Bar Wrist Rolls: 53x 5x 1 backward, 1 forward

- Band Pull Aparts: Blue Band x 5x10

- No Moneys: Green NT Loop x 5x20

- Vacuum Trunk Twists: 5x20

Cardio (20:00):

- Eliptical Machine: (subbed walking the dog since I trained at home today).

Wednesday 10.19.22

Strength Training:

Hamstrings with Upper Back (every 3:00):

- Single Leg LM RDLs: 0x12, 25x11,  50x10 , 75x9, 89x 4x8 

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Assisted Pull Ups: 3x9, 5x8

- Dips: 4x9, 5x8

Arms Circuit (every 4:00):

- Barbell Curls: 85x 3x12

- Overhead Triceps Extensions: 95x 3x12

- Reverse Grip Cable Pushdowns: (subbed elbows out DB extensions 40x 3x12 since I was at home without a cable machine)

Tuesday 10.18.22

 Rest day. Travelled home from Dallas.

Monday 10.17.22

Hotel Training:

Calves and Core Superset (every 2:00):

- Calf Raises: 10x10

- Trunk Twists: 10x20

Upper Body Pull and Squats Superset (every 2:30):

- DB Face Pulls: 40’s x 10x10

- Goblet Squats: 60x 10x10

Rear Delts and Biceps Circuit (every 4:00):

- DB Y Raises: 20’s x 5x10

- Rear Delt Raises: 20’s x 5x10

- Incline DB Curls: 40x 5x10 (each arm)

Sunday 10.16.22

Hotel Training:

Hamstrings and Core Superset (every 1:30):

- Machine Leg Curls: 10x10

- Trunk Twists: 10x20

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

- DB RDLs: 60’s x 10x10

- Push Ups: 10x10

Triceps and Delts Superset (every 4:00):

- Reverse Grip Single Arm Cable Press Downs: 5x10

- Lean Away Single Arm DB Lateral Raises: 30x 5x10

Saturday 10.15.22

Hotel Training:

Calves and Core Superset (every 2:00):

- Calf Raises: 10x10

- Trunk Twists: 10x20

Upper Body Pull and Squats Superset (every 2:30):

- DB Face Pulls: 40’s x 10x10

- Goblet Squats: 60x 10x10

Rear Delts and Biceps Circuit (every 4:00):

- DB Y Raises: 20’s x 5x10

- Rear Delt Raises: 20’s x 5x10

- Single Arm DB Curls: 40x 5x10 (each arm)

Friday 10.14.22

 Rest day. Travelled to Dallas for work.

Thursday 10.13.22

Strength Training:

Squats with Band Pull Aparts (every 3:00):

- Safety Bar Squats: 80x10, 130x9, 170x8, 220x7, 260x 4x6 

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Assisted Pull Ups: 2x9, 6x8

- Dips: 2x9, 6x8

Arms Circuit (every 3:00):

- Barbell Curls: 87x 4x10

- Overhead Triceps Extensions: 95x 4x10

- Reverse Grip Cable Pushdowns: 23’s x 1x10, 20’s x 3x10

Wednesday 10.12.22

 Rest day.

Tuesday 10.11.22

Accessory Lifts and Cardio:

Upper Back, Lower Legs, and Core (every 4:00):

- Band Pull Aparts: 5x10

- Single Leg Calf Raises: 2x8, 3x7 

- Tibialis Raises: 26 x 2x16, 3x14 (each leg)

- Vacuum Trunk Twists: 5x20

Upper Back and Lower Arms (every 4:00):

- Band Pull Aparts: 5x10

- Forearm Levers (Front, Right, Left): 5x 10, 9, 8, 8, 7

- Fat Bar Wrist Rolls: 53x 5 (one rear roll, one forward roll)

Cardio (20:00):

- Eliptical Machine: 1:00 forward, 1:00 backward (Level 16)

Monday 10.10.22

Strength Training:

Deadlifts with Band Pull Aparts (every 3:00):

- Deadlifts: 45x10, 135x9, 225x8, 283x7, 323x 4x6 

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8

- Close Grip Bench Press:45x12, 95x11, 135x10, 185x9, 220x 4x8

Arms Circuit (every 3:00):

- Spider Curls: 77x 4x10

- DB Skull Crushers: 45';s x 1x10, 40’s x 3x10

- Elbows Out DB Extensions: 45's x 1x10, 40’s x 3x10

Sunday 10.09.22

 Strength Training:

Traps Superset with Band Pull Aparts(every 3:00):

- Chest Supported Shrugs: 226x 5x10

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

- Band Pull Aparts: Blue Band x 5x10

Upper Back and Rear Delt Superset with Band Pull Aparts (every 3:00):

- DB Face Pulls: 40’s x 1x10, 35’s x 4x10

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

- Band Pull Aparts: Blue Band x 5x10

Shoulders with No Moneys (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Seated DB Lateral Raises: 40’s x 1x10, 35’s x 4x10

No Moneys and Push Ups Circuit (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Push Ups: 20, 18, 16, 14, 12

Saturday 10.08.22

 Rest day.

Friday 10.07.22

Strength Training:

Single Leg Quads with Band Pull Aparts (every 3:00):

- Bulgarian Split Squats: 0x12, 20x11, 40x10, 60x9, 70x 4x8 

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 54x 4x8

- Landmine High Presses: 0x12, 15x11, 30x10, 45x9, 54x 4x8

Arms Circuit (every 3:00):

- Incline DB Curls: 35's x 4x10

- Skull Crushers: 94x 4x10

- Close Grip Bench Presses: 94x 4x10

Thursday 10.06.22

Accessory Lifts and Cardio:

Upper Back, Lower Legs, and Core (every 4:00):

- Band Pull Aparts: 5x10

- Single Leg Calf Raises: 1x8, 4x7 

- Tibialis Raises: 26 x 1x16, 4x14 (each leg)

- Vacuum Trunk Twists: 5x20

Upper Back and Lower Arms (every 4:00):

- Band Pull Aparts: 5x10

- Forearm Levers (Front, Right, Left): 5x 10, 9, 8, 7, 7

- Fat Bar Wrist Rolls: 53x 5 (one rear roll, one forward roll)

Cardio (20:00):

- Eliptical Machine: 1:00 forward, 1:00 backward (Level 16)

Wednesday 10.05.22

Strength Training:

Deadlifts with Band Pull Aparts (every 3:00):

- Deadlifts: 45x10, 135x9, 225x8, 281x7, 321x 4x6 

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Assisted Pull Ups: 1x9, 7x8

- Dips: 1x9, 7x8

Arms Circuit (every 3:00):

- Barbell Curls: 86x 4x10

- Overhead Triceps Extensions: 94x 4x10

- Reverse Grip Cable Pushdowns: 20’s x 4x10

Tuesday 10.04.22

Accessory Lifts and Cardio:

Lower Legs and Core (every 4:00):

- Single Leg Calf Raises: 5x7 

- Tibialis Raises: 26 x 5x7 (each leg)

- Vacuum Trunk Twists: 5x20

Lower Arms and Core (every 4:00):

- Forearm Levers (Front, Right, Left): 5x 10, 9, 8, 7, 6

- Fat Bar Wrist Rolls: 70x 5 (one rear roll, one forward roll)

- Vacuum Trunk Twists: 5x20

Cardio (20:00):

- Eliptical Machine: 1:00 forward, 1:00 backward (Level 16)

Monday 10.03.22

Strength Training:

Squats with Band Pull Aparts (every 3:00):

- Safety Bar Squats: 78x10, 128x9, 168x8, 218x7, 258x 4x6 

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 79x12, 109x11, 139x10, 169x9, 199x 4x8

- Close Grip Bench Press:45x12, 95x11, 135x10, 185x9, 215x 4x8

Arms Circuit (every 3:00):

- Spider Curls: 76x 4x10

- DB Skull Crushers: 40’s x 4x10

- Elbows Out DB Extensions: 40’s x 4x10

Sunday 10.02.22

Strength Training:

Traps Superset with Band Pull Aparts(every 3:00):

- Chest Supported Shrugs: 225x 5x10

- DB Y Raises: 15’s x 5x10

- Band Pull Aparts: Blue Band x 5x10

Upper Back and Rear Delt Superset with Band Pull Aparts (every 3:00):

- DB Face Pulls: 35’s x 5x10

- Rear Delt Swings: 35’s x 5x10

- Band Pull Aparts: Blue Band x 5x10

Shoulders with No Moneys (every 3:00):

- Seated DB Lateral Raises: 35’s x 5x10

- No Moneys: Green NT Loop x 5x10

No Moneys, Hammer Curls, and Push Ups Circuit (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Single Arm Hammer Curls: 45x 5x10

- Push Ups: 20, 17, 14, 12, 10

Saturday 10.01.22

 Rest day. Travelled home from Alabama.

Friday 9.30.22

 Rest Day.

Thursday 9.29.22

 Rest day.

Wednesday 9.28.22

 Rest day. Travelled to Alabama for Taylor’s OTS graduation.