Wednesday 11.30.22

Strength Training:

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

- Bulgarian Split Squats: 0x13, 15x12, 30x11, 45x10, 60x9, 70x 5x8

- Standing Calve Raises: 75x 7x1l, 3x10

- Vacuum Trunk Twists: 10x20

Hamstrings and Upper Back (every 3:00):

- Landmine RDL’s: 5x13, 20x12, 35x11, 50x10, 65x9, 80x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Tuesday 11.29.22

Strength Training:

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

- Band Pull Aparts: 4x13, 4x12

- Assisted Pull Ups: 1x11, 2x10, 1x9, 4x8

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 59x 4x8

Upper Body Circuit #2 (every 3:30):

- DB Y Raises: 20x 4x10

- Cable Face Pulls: 60 x 4x10

- Push Ups: 4x11 (add a rep each workout)

Shoulders and Arms Circuit (every 3:30):

- Seated DB Lateral Raises: 35’s x 3x12

- Spider Curls: 81x 3x12

- Overhead Triceps Extensions: 101 x 3x12

Forearms Superset (every 4:00):

- Three-Way Forearm Levers: 5 x 3x10

- Wrist Rollers: 30x 3x2 (1 forward, one backward)

Monday 11.28.22

Accessory Lifts and Cardio:

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

- Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 235x 5x8

- Standing Calf Raises: 75x 7x11, 3x10

- Vacuum Trunk Twists: 10x20

- Band Pull Aparts: 10x10

Cardio (20:00):

- Elliptical: 10x 2:00 rounds (2 at level 18, 8 at level 17, alternate forward and backward pedaling each round)

Sunday 11.27.22

 Rest day.

Saturday 11.26.22

Strength Training:

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

- Band Pull Aparts: 4x13, 4x12

- Chest Supported Rows: 135x12, 155x11, 175x10, 195x9, 205x 4x8

- Dips: 3x10, 1x9, 4x8

Upper Body Circuit #2 (every 3:30):

- DB Y Raises: 20x 4x10

- DB Face Pulls: 40’s x 4x10

- Push Ups: 4x10 (add a rep each workout)

Shoulders and Arms Circuit (every 3:30):

- Seated DB Lateral Raises: 35’s x 3x12

- Single Arm DB Curls: 35x 3x12

- Skull Crushers: 100 x 3x12

Forearms Superset (every 4:00):

- Three-Way Forearm Levers: 5 x 3x10

- Wrist Rollers: 30x 3x2 (1 forward, one backward)

Friday 11.25.22

Accessory Lifts and Cardio:

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

- Single Leg Landmine RDL’s: 75x 5x8

- Standing Calf Raises: 75x 5x11

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: 5x10

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

- Bulgarian Split Squats: 65x 5x8

- Standing Calf Raises: 75x 1x11, 4x10

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: 5x10

Cardio (20:00):

- Walked the dog for 28:11, 1.82 miles, 250 calories

Thursday 11.24.22

 Rest day.

Wednesday 11.23.22

Strength Training:

Hamstrings with Upper Back (every 3:00):

- Band Pull Aparts: 4x13, 4x12

- Single Leg LM RDLs: 0x12, 25x11,  50x10 , 75x9, 93x 4x8 

Pull/ Push Superset (every 3:00):

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 58x 4x8

- Close Grip Bench Press: 50x12, 100x11, 140x10, 190x9, 230x 4x8

Arms Superset (every 3:00):

- Barbell Curls: 90x 3x12

- Cable Pushdowns: 27's x 3x12

Finisher:

- 1 set of push-ups to failure: 25

Tuesday 11.22.22

Accessory Lifts and Cardio:

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

- Standing Calf Raises: 75x 5x11

- Forearm Levers (Left, right, and front): 6x 2x10, 3x9

- No Moneys: 5x10

- Vacuum Trunk Twists: 5x20

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

- Standing Calf Raises: 75x 1x11, 4x10

- Fat Bar Wrist Rolls: 50 x 3x2, 2x3

- No Moneys: 5x10

- Vacuum Trunk Twists: 5x20

Cardio (20:00):

- Elliptical Machine: 10x 2:00 rounds (alternating rounds of forward and backward pedaling, 2 at level 18, 8 at level 17)

Monday 11.21.22

Strength Training:

Upper Back with Quads (every 3:00):

- Band Pull Aparts: 4x13, 4x12

- Bulgarian Split Squats: 0x12, 20x11,  40x10 , 60x9, 70x 3x8, 65x 1x8 

Pull/ Push Superset (every 3:00):

- Assisted Pull Ups: 3x10, 1x9, 4x8

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 58x 4x8

Arms Circuit (every 3:00):

- Spider Curls: 80x 3x12

- Overhead Tricep Extensions: 100 x 3x12

Max Effort Push Up Set:

- Skipped. Did Elbows Out DB Extensions 40’s x 3x12 instead

Sunday 11.20.22

 Rest day.

Saturday 11.19.22

Accessory Lifts and Cardio:

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

- Standing Calf Raises: 75x 5x11

- Forearm Levers (Left, right, and front): 6x 2x10, 5x 3x10

- Vacuum Trunk Twists: 5x20

- No Moneys: 5x10

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

- Standing Calf Raises: 75x 5x10

- Fat Bar Wrist Rolls: 50 x 3x3, 2x2

- Vacuum Trunk Twists: 5x20

- No Moneys: 5x10

Cardio (20:00):

- Walked the dog for 40:00

Friday 11.18.22

Strength Training:

Quads with Upper Body Pulling Superset (every 3:00):

- Landmine Goblet Squats: 1x12, 26x11, 51x10, 76x9, 101x 4x8 

- Chest Supported Rows: 135x12, 155x11, 175x10, 195x9, 204x 4x8 

Upper Body Pulling Superset (every 3:00):

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 57x 4x8

- Band Pull Aparts: 4x13, 4x12

Barbell Curls (every 2:00):

- 89 x 3x12

Reverse Curls (every 2:00):

- 69x 3x12

Thursday 11.17.22

Strength Training:

Hamstrings with Upper Body Pushing Superset (every 3:00):

- DB RDLs: 40's x 12, 50's x 11, 60's x 10, 70's x 9, 80's x 4x8

- Close Grip Bench Press: 49x12, 99x11, 139x10, 189x9, 229x 4x8 

Hamstrings with Upper Body Pushing Superset (every 3:00):

- Hanging Leg Curls: 8x10

- Dips: 2x10, 2x9, 4x8

DB Skull Crushers (every 2:00):

- 45's x 3x12

Cable Pushdowns (every 2:00):

- 23's x 3x12

Wednesday 11.16.22

 Rest day. I had to go to San Mateo for work.

Tuesday 11.15.22

 Rest day. I had to go to Long Beach for the day for work.

Monday 11.14.22

Strength Training:

Upper Back with Quads (every 3:00):

- Band Pull Aparts: 4x13, 4x12

- Bulgarian Split Squats: 0x12, 20x11,  40x10 , 60x9, 70x 2x8, 65x 2x8 

Pull/ Push Superset (every 3:00):

- Assisted Pull Ups: 2x10, 2x9, 4x8

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 57x 4x8

Arms Circuit (every 4:00):

- Spider Curls: 79x 3x12

- Overhead Tricep Extensions: 99 x 3x12

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

Sunday 11.13.22

 Rest day.

Saturday 11.12.22

Strength Training:

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

- Band Pull Aparts: Blue Band x 5x10

- Chest Supported Shrugs: 230x 5x10

- DB Y Raises: 20’s x 5x10

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

- Band Pull Aparts: Blue Band x 5x10

- DB Face Pulls: 40’s x 5x10

- Rear Delt Swings: 40’s x 5x10

Shoulders with No Moneys (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Seated DB Lateral Raises: 40’s x 5x10

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

- No Moneys: Green NT Loop x 5x10

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

Friday 11.11.22

 Rest day.

Thursday 11.10.22

Strength Training:

Legs with Upper Back Circuit (every 3:00):

- Band Pull Aparts: 4x13, 4x12

- Landmine Goblet Squats: 0x12, 25x11, 50x10, 75x9, 100x 4x8

- Hanging Leg Curls: 0x 8x10

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 83x12, 113x11, 143x10, 173x9, 203x 4x8

- Close Grip Bench Presses: 48x12, 98x11, 138x10, 188x9, 228x 4x8

Arms Circuit (every 4:00):

- Incline DB Curls: 35's x 3x12

- Skull Crushers: 98x 3x12

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

Wednesday 11.09.22

Accessory Lifts and Cardio:

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

- Standing Calf Raises: 75x 4x11, 1x10

- Forearm Levers (Left, right, and front): 6x 1x10, 5x 4x10

- Vacuum Trunk Twists: 5x20

- No Moneys: 5x10

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

- Standing Calf Raises: 75x 5x10

- Fat Bar Wrist Rolls: 53 x 2x3, 3x2

- Vacuum Trunk Twists: 5x20

- No Moneys: 5x10

Cardio (20:00):

- Eliptical Machine:

    - 10x 2:00 rounds (2:00 forward, 2:00 backward)

    - 1x Level 18, 9 x Level 17

Tuesday 11.08.22

Strength Training:

Hamstrings with Upper Back (every 3:00):

- Band Pull Aparts: 4x13, 4x12

- Single Leg LM RDLs: 0x12, 25x11,  50x10 , 75x9, 92x 4x8 

Pull/ Push Superset (every 3:00):

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 56x 4x8

- Dips: 1x10, 3x9, 4x8

Arms Circuit (every 4:00):

- Barbell Curls: 88x 3x12

- DB Skull Crushers: 45's x 1x12, 40's x 2x12

- Cable Pushdowns: 23's x 3x12

Monday 11.07.22

Strength Training:

Upper Back with Quads (every 3:00):

- Band Pull Aparts: 4x13, 4x12

- Bulgarian Split Squats: 0x12, 20x11,  40x10 , 60x9, 70x 1x8, 65x 3x8 

Pull/ Push Superset (every 3:00):

- Assisted Pull Ups: 1x10, 3x9, 4x8

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 56x 4x8

Arms Circuit (every 4:00):

- Spider Curls: 78x 3x12

- Overhead Tricep Extensions: 98 x 3x12

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

Sunday 11.06.22

 Rest day.

Saturday 11.05.22

 Strength Training:

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

- Band Pull Aparts: Blue Band x 5x10

- Chest Supported Shrugs: 229x 5x10

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

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

- Band Pull Aparts: Blue Band x 5x10

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

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

Shoulders with No Moneys (every 3:00):

- No Moneys: Green NT Loop x 5x10

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

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

- No Moneys: Green NT Loop x 5x10

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

Friday 11.04.22

 Rest day. Played golf.

Thursday 11.03.22

Strength Training:

Legs with Upper Back Circuit (every 3:00):

- Landmine Goblet Squats: 85x 8x10

- Hanging Leg Curls: 0x 8x10

- Band Pull Aparts: 4x13, 4x12

Pull/ Push Superset (every 3:00):

- Chest Supported Rows: 82x12, 112x11, 142x10, 172x9, 202x 4x8

- Close Grip Bench Presses: 47x12, 97x11, 137x10, 187x9, 227x 4x8

Arms Circuit (every 4:00):

- Incline DB Curls: 35's x 3x12

- Skull Crushers: 97x 3x12

- Cable Pushdowns: 23's x 3x12

Wednesday 11.02.22

Accessory Lifts and Cardio:

Calves, Forearms, and Core Circuit (every 4:00):

- Standing Calf Raises: 75x 3x11, 2x10

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

- Vacuum Trunk Twists

Then...

- Standing Calf Raises: 75x 5x10

- Fat Bar Wrist Rolls: 53 x 1x3, 4x2

- Vacuum Trunk Twists

Cardio (20:00):

- Eliptical Machine: Level 17, steady state, 2:00 forward, 2:00 backward

Tuesday 11.01.22

Strength Training:

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

- Single Landmine RDL's: 0x12, 25x11, 50x10, 75x9, 91x 4x8

- Dips: 4x9, 4x8

- Band Pull Aparts: 4x13, 4x12

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

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

- No Money's: 4x13, 4x12

Triceps (every 2:00):

- Overhead Triceps Extensions: 97 x 3x12

Then

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