Tuesday 01.31.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 49x11, 99x9, 139x7, 189x5, 229x3, 279x1

- Close Grip Bench Work Sets: 226x 4x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 52x 4x10

Triceps and Shoulders (every 3:00):

- Dips: 1x 3x10, 0x 1x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 93x 2x12, 92x 1x12

- Crossover Cable Pushdowns 50 reps: 17's x 38, 12 (10 seconds rest)

Cardio (20:00 minimum):

- Skipped due to a 14 hour work day.

Monday 01.30.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 70's x13, 75's x12, 80's x11, 85's x10, 90's x9, 95's x 1x8, 90's x 4x8

- Cable Face Pulls: 40x 7x10, 37x 3x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 52x 4x10

Back and Traps Superset (every 3:00):

- Assisted Pull Ups: 1x 3x10, 0x 1x10

- DB Y Raises: 20's x 4x10

Biceps (every 3:00):

- Single Arm Spider Curls: 40x 3x12

- Finisher: 50 reps of Reverse Curls: 30x 38, 12 (10 seconds rest)

Cardio (20:00 minimum):

- Walked/ jogged with the dog for 2.02 miles in 28:50 (dragged Leah out with me so we went a bit slower)

Sunday 01.29.23

Rest day.

Saturday 01.28.23

Strength Training:

Posterior Chain, Core, and Upper Back (every 3:00):

- Romanian Deadlifts: 45x12, 135x10, 225x8, 280x 5x6

- Vacuum Trunk Twists: 8x20

- Band Pull Aparts: 4x13, 4x12

Quads (every 3:00):

- Bulgarian Split Squats: 75x 4x8

Lower Leg Superset (every 3:00):

- Standing Calf Raises: 75x 1x15, 7x14

- Tibialis Raises: 26x  1x15, 7x14

Cardio:

- Walked the dog for 2.01 miles in 31:09

Friday 01.27.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 48x11, 98x9, 138x7, 188x5, 228x3, 278x1

- Close Grip Bench Work Sets: 226x 3x8, 225x 1x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 52x 3x10, 51x 1x10

Triceps and Shoulders (every 3:00):

- Dips: 1x 2x10, 0x 2x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 93x 1x12, 92x 2x12

- Elbows Out DB Extensions 50 reps: 35's x 37, 13 (10 seconds rest)

Cardio (20:00 minimum):

- Walk with the dog for 1.31 miles in 20:42

Thursday 01.26.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 65's x13, 70's x12, 75's x11, 80's x10, 85's x9, 90's x 5x8

- Cable Face Pulls: 40x 6x10, 37x 4x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 52x 3x10, 51x 1x10

Back and Traps Superset (every 3:00):

- Assisted Parallel Grip Chin Ups: 1x 2x10, 0x 2x10

- DB Y Raises: 20's x 4x10

Biceps (every 3:00):

- Single Arm Spider Curls: 40x 3x12

- Finisher: 50 reps of Reverse Curls: 30x 37, 13 (10 seconds rest)

Cardio (20:00 minimum):

- Walked the dog for 1.37 miles, broken up by throwing the ball at the park. 23:40 total walk time.

Wednesday 01.25.23

Strength Training:

Quads and Core (every 3:00):

- Safety Bar Squats: 75x12, 125x10, 175x8, 225x 5x6

- Vacuum Trunk Twists: 8x20

Hamstrings (every 3:00):

- Single Leg Landmine RDL's: 80x 4x8

Lower Leg Superset (every 3:00):

- Standing Calf Raises: 75x 8x14

- Tibialis Raises: 26x 8x15

Cardio (20:00 minimum):

- Walk/ Jog with the dog for 2.03 miles in 24:37.

Tuesday 01.24.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 47x11, 97x9, 137x7, 187x5, 227x3, 277x1

- Close Grip Bench Work Sets: 226x 2x8, 225x 2x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 52x 2x10, 51x 2x10

Triceps and Shoulders (every 3:00):

- Dips: 1x 1x10, 0x 3x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 92x 3x12

- Cable Pushdowns 50 reps: 20's x 25, 15, 10 ( 10 seconds rest)

Cardio (20:00 minimum):

- Walk/ jog with the dog for 2.02 miles in 26:36

Monday 01.23.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 65's x13, 70's x12, 75's x11, 80's x10, 85's x9, 90's x 4x8, 85's x 1x8

- Cable Face Pulls: 40x 5x10, 37x 5x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 52x 2x10, 51x 2x10

Back and Traps Superset (every 3:00):

- Assisted Parallel Grip Chin Ups: 1x 1x10, 0x 3x10

- DB Y Raises: 20's x 4x10

Biceps (every 3:00):

- Single Arm Spider Curls: 40x 3x12

- Finisher: 50 reps of Reverse Curls: 30x 36, 14 (10 seconds rest)

Cardio (20:00 minimum):

- Walked the dog for 1.94 miles in 29:30.

Sunday 01.22.23

Cardio (20:00 minimum):

- Walked the dog for 1.45 miles in 21:46.

Saturday 01.21.23

Strength Training:

Squats and Calves (every 2:30):

- Safety Bar Squats: 74x11, 104x10, 134x9, 164x8, 194x7, 224x 5x6

- Standing Calf Raises: 75x 1x12, 9x11

Posterior Chain (every 2:30):

- Romanian Deadlifts: 279x 5x6

Cardio:

- Walked with the dog for 1.77 miles in 27:01

Friday 01.20.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 46x11, 96x9, 136x7, 186x5, 226x3, 276x1

- Close Grip Bench Work Sets: 226x 1x8, 225x 3x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 42x 1x10, 51x 3x10

Triceps and Shoulders (every 3:00):

- Dips: 0x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 92x 2x12, 91x 1x12

- Skull Crushers 50 reps: 45x 35, 35 ( 10 seconds rest)

Cardio (20:00 minimum):

- 2.66 mile walk with the dog in 39:17

Thursday 01.19.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 65's x13, 70's x12, 75's x11, 80's x10, 85's x9, 90's x 3x8, 85's x 2x8

- Cable Face Pulls: 40x 4x10, 37x 6x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 52x 1x10, 51x 3x10

Back and Traps Superset (every 3:00):

- Assisted Parallel Grip Chin Ups: 0x 4x10

- DB Y Raises: 20's x 4x10

Biceps (every 3:00):

- Single Arm Spider Curls: 40x 3x12

- Finisher: 50 reps of Reverse Curls: 30x 35, 15 (10 seconds rest)

Cardio (20:00 minimum):

- 50 lbs weighted walk: 1.92 miles in 30:16

Wednesday 01.18.23

 Forced rest day due to work.

Tuesday 01.17.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 65's x13, 70's x12, 75's x11, 80's x10, 85's x9, 90's x 2x8, 85's x 3x8

- Cable Face Pulls: 40x 3x10, 37x 7x10

Upper Back and Shoulders (every 2:30):

- Landmine High Pulls: 51x 4x10

Back and Traps Superset (every 3:00):

- Assisted Parallel Grip Chin Ups: 0x 4x10

- DB Y Raises: 20's x 4x10

Biceps (every 3:20):

- Single Arm Spider Curls: 40x 3x12

Cardio (20:00 minimum):

- 20:00 incline treadmill walk

Monday 01.16.23

Strength Training:

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

- Close Grip Bench: 45x11, 95x9, 135x7, 185x5, 225x3, 275x1, 225x 4x8

- Band Pull Aparts: 10x10

Vertical Push (every 2:30):

- Landmine Presses: 51x 4x10

Triceps and Shoulders (every 3:00):

- Dips: 0x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 92x 1x12, 91x 2x12

Cardio (20:00 minimum):

1.35 mile walk with the dog in 20:45

Sunday 01.15.23

Cardio (20:00 minimum):

- 50 lbs weighted walk for 2.69 miles in 41:39.

Saturday 01.14.23

 Strength Training:

Posterior Chain and Calves (every 3:00):

- Romanian Deadlifts: 48x11, 98x10, 138x9, 188x8, 228x7, 278x 5x6

- Standing Calf Raises: 75x 10x11

Quads (every 2:30):

- Bulgarian Split Squats: 75x 3x8,  70x 1x8

Cardio:

Weighted Walk:

- 50 lbs vest for 1.24 miles in 20:14

Friday 01.13.23

 Strength Training:

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

- Dips: 0x12, 0x11, 0x10, 0x9, 1x 4x8

- DB Y Raises: 15’s x 4x13, 4x12

Vertical Push and Pull(every 3:00):

- Landmine Presses: 51x 3x10, 50x 1x10

- Landmine High Pulls: 51x 3x10, 50x 1x10

Triceps and Biceps (every 3:20):

- Overhead Triceps Extensions: 91x 3x12

- DB Spider Curl: 40x 2x12, 35x 1x12

Cardio (20:00 minimum):

- 1.29 mile walk in 20:07

Thursday 01.12.23

Cardio (20:00 minimum):

- 50 lbs weighted walk for 2.68 miles in 41:04.

Wednesday 01.11.23

Cardio (20:00 minimum):

10x 2:00 Rounds of:

- Goblet Squats: 75x 10x10

- Row until the end of each round

Score: 100 squats and 2564m rowed

Strength Training:

- Standing Calf Raises: 75x 10x11

Tuesday 01.10.23

Strength Training:

Skipped due to time

Cardio (20:00 minimum):

10x 2:30 Rounds of:

- Dips: 2x10, 2x9, 2x8, 2x7, 2x6

- Push Ups: 2x10, 2x9, 2x8, 2x7, 2x6

- Row until the end of each round

Score: 80 Dips, 80 Push Ups and 3088m rowed

Monday 01.09.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 70's x12, 75's x11, 80's x10, 85's x9, 90's x 1x8, 85's x 3x8

- Cable Face Pulls: 40x 1x13, 37x 3x13, 37x 4x12

Upper Back and Shoulders (every 2:30):

- Landmine High Pulls: 51x 2x10, 50x 2x10

Biceps and Upper Back (every 3:20):

- Single Arm DB Spider Curls: 40x 1x12, 35x 2x12

- DB Y Raises: 20's x 1x12, 15's x 2x12

Cardio (20:00 minimum):

10x 2:00 Rounds of:

- Assisted Pull Ups: 1x9, 9x 8

- Row until the end of each round

Score: 81 Pull Ups and 3044m rowed

Sunday 01.08.23

 Rest day, but walked the dog for 2.73 miles in 39:50.

Saturday 01.07.23

Strength Training:

Posterior Chain and Calves (every 3:00):

- Romanian Deadlifts: 47x11, 97x10, 137x9, 187x8, 227x7, 277x 5x6

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

Quads (every 2:30):

- Bulgarian Split Squats: 75x 2x8,  70x 2x8

Cardio:

Weighted Walk:

- 50 lbs vest for 20:00

Friday 01.06.23

Strength Training:

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

- Dips: 0x12, 0x11, 0x10, 0x9, 1x 2x8 0x 2x8

- Band Pull Aparts: 4x13, 4x12

Vertical Push (every 2:30):

- Landmine Presses: 51x 1x10, 50x 3x10

Triceps and Shoulders (every 3:20):

- Overhead Triceps Extensions: 91x 1x12, 90x 2x12

- DB Lateral Raises: 35’s x 1x12, 30's x 2x12

Cardio (20:00 minimum):

10x 2:00 rounds of:

- Push Ups: 5x12, 5x11

- Row the rest of the round

Score: 115 total push ups and 3217m rowed.

Thursday 01.05.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 65's x12, 70's x11, 75's x10, 80's x9, 85's x 4x8

- Cable Face Pulls: 37x 4x13, 37x 4x12

Upper Back and Shoulders (every 2:30):

- Landmine High Pulls: 51x 1x10, 50x 3x10

Biceps and Upper Back (every 3:20):

- Single Arm DB Spider Curls: 35x 3x12

- DB Y Raises: 15's x 3x12

Cardio (20:00 minimum):

10x 2:00 Rounds of:

- Assisted Pull Ups: 10x 8

- Row until the end of each round

Score: 80 Pull Ups and 2892m rowed

Wednesday 01.04.23

Strength Training:

Quads, Calves, and Upper Back (every 3:00):

- Safety Bar Squats: 73x11, 103x10, 133x9, 163x8, 193x7, 223x 5x6

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

- Band Pull Aparts: 10x10

Hamstrings (every 2:30):

- Single Leg Landmine RDL's: 79x 4x8

Cardio (20:00):

Elliptical Machine:

- 10x 2:00 Rounds (alternating forward and backward pedaling)

- All rounds at level 15

Tuesday 01.03.23

Strength Training:

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

- Dips: 0x12, 0x11, 0x10, 0x9, 1x 1x8 0x 3x8

- Band Pull Aparts: 4x13, 4x12

Vertical Push (every 2:30):

- Landmine Presses: 50x 4x10

Triceps and Shoulders (every 3:20):

- Overhead Triceps Extensions: 90x 3x12

- DB Lateral Raises: 30's x 3x12

Cardio (20:00 minimum):

AMRAP in 20:00 of:

- 250m Row

- Max reps of pushups

Total Push-Ups: 114 in 9 rounds

Monday 01.02.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported Barbell Rows: 76x12, 106x11, 136x10, 166x9, 196x 4x8

- Band Pull Aparts: 4x13, 4x12

Upper Back and Shoulders (every 2:30):

- Landmine High Pulls: 50x 4x10

Biceps (every 2:30):

- Spider Curls: 75x 4x12

Cardio (20:00 minimum):

5x 4:00 Rounds of:

- Assisted Pull Ups: 4x10

- 500m Rows

- Rest the remainder of each round

Sunday 01.01.23

 January 2023 Challenge: 20:00 of some form of cardio every day of the month.

Cardio:

- 1.43 mile walk with the dog in 21:13