Tuesday 02.28.23

Strength Training:

Leg Superset #1 (every 3:00):

- Trap Bar Deadlifts: 110x10, 150x9, 190x8, 240x7, 290x6, 330x 5x5

- Standing Calf Raises: 80x 1x11, 9x10

Single Leg Quads (every 3:00):

- Bulgarian Split Squats: 80x 4x8

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 82x 4x8

Leg Finisher (finish as much as possible in the remaining 6 minutes):

- Hanging Leg Curl: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Sissy Squats: 0x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Score: I finished through the round of 5's

Cardio (20:00 minimum):

- None, due to a late night at work.

Monday 02.27.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 45x12, 95x10, 135x8, 185x6, 225x4, 275x2, 315x1

- Close Grip Bench Work Sets: 236x 1x8, 235x 2x8

- Chest Supported DB Rows: 85's x 10x10

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

- Assisted Chin Ups: 0x 5x10

- Dips: 0 x 5x10

Push and Pull Superset #3 (every 4:00):

- Landmine High Pulls: 45x 3x12

- Landmine Presses: 45x 3x12

Push and Pull Finisher:

- Max Push Ups: 15

- Cable Face Pulls: 30 (double the number of push ups)

Cardio (20:00 minimum):

- Walked the dog for 2.02 miles in 28:50 (14:13 pace)

Sunday 02.26.23

 Rest day.

Saturday 02.25.23

 Rest day.

Friday 02.24.23

 Rest day. Travelled home from Texas.

Thursday 02.23.23

Worked out at the gym on Laughlin Air Force Base

Strength Training:

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

- Close Grip Bench Warm Up Sets: 60x11, 110x9, 150x7, 200x5, 240x3, 290x1, 315x1

- Close Grip Bench Work Sets: 235x 4x8

- Cable Face Pulls: 10x10

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

- Chest Supported DB Rows: 95’s x 5x10

- Incline DB Skull Crushers: 40’s x 2x10, 35’s x 3x10

Arms Superset(every 3:00):

- DB Hammer Curls (one arm at a time): 45x 3x12

- Elbows Out DB Extensions: 45’s x 3x12

Cardio (20:00 minimum):

- None

Wednesday 02.22.23

Laughlin Air Force Base gym workout…

Strength Training:

Leg Superset #1 (every 3:00):

- Romanian Deadlifts: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5x5

- Goblet Squats: 50x10, 60x9, 70x8, 80x7, 90x6, 100x 5x5

Leg Superset #2 (every 2:00):

- Calf Raises: 10x10

- Walking Lunges: 10x20 (100 reps on each leg)

Cardio (20:00 minimum):

- None

Tuesday 02.21.23

Worked out at the gym on Laughlin Air Force Base

Strength Training:

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

- Close Grip Bench Warm Up Sets: 55x11, 105x9, 145x7, 195x5, 235x3, 285x1

- Close Grip Bench Work Sets: 230x 4x8

- Cable Face Pulls: 10x10

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

- Chest Supported DB Rows: 90’s x 5x10

- Dips: 0x 5x10

Shoulders Superset (every 3:00):

- Rear Delt DB Swings: 35’s x 5x10

- DB Lateral Raises: 35’s x 5x10

Arms Superset(every 3:00):

- Single Arm Rope Extensions: 3x10

- Lean Away DB Curls: 45x 3x10

Cardio (20:00 minimum):

- None

Monday 02.20.23

 Rest day. Travelled to Del Rio.

Sunday 02.19.23

 Rest day. Explored San Antonio.

Saturday 02.18.23

 Rest day because we travelled to San Antonio, Texas.

Friday 02.17.23

 Played golf so skipped training today.

Thursday 02.16.23

Strength Training:

Upper Body Pull Superset (every 2:30):

- Chest Supported DB Rows: 75's x13, 80's x12, 85's x11, 90's x10, 95's x9, 100's x 1x8, 95's x 4x8

- Cable Face Pulls: 43x 2x10, 40x 8x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 54x 1x10, 53x 3x10

Back and Traps Superset (every 3:00):

- Assisted Pull Ups: 3x 1x10, 2x 3x10

- DB Y Raises: 20's x 4x10

Biceps (every 3:00):

- Single Arm Spider Curls: 45x 1x12, 40x 2x12

- Finisher: 50 reps of Reverse Curls: 30x 42, 8 (10 seconds rest)

Cardio (20:00 minimum):

- 50 lbs weighted walk with the dog for 2.02 miles in 32:16 (15:58 pace)

Wednesday 02.15.23

Strength Training:

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

- Safety Bar Squats: 70x10, 120x9, 170x8, 190x7, 210x6, 230x 5x5

- Standing Calf Raises: 80x 1x10

Single Leg Quads (every 2:30):

- Bulgarian Split Squats: 80x 3x8, 75x 1x8

Single Leg Hamstrings (every 2:30):

- Landmine RDLs: 82x 3x8, 81x 1x8

Hamstrings Finisher (every 2:30):

- Hanging Leg Curls: 0x 4x10

Cardio (20:00 minimum):

- Walk the dog for 2.33 miles in 31:53 (13:40 pace)

Tuesday 02.14.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 53x11, 103x9, 143x7, 193x5, 233x3, 283x1

- Close Grip Bench Work Sets: 227x 4x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 53x 4x10

Triceps and Shoulders (every 3:00):

- Dips: 2x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 94x 3x12

- Crossover Cable Pushdowns 50 reps: 17's x 40, 10 (10 seconds rest)

Cardio (20:00 minimum):

- Waked the dog (unweighted) for 2.33 miles in 32:17 (13:51 pace)

Monday 02.13.23

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 5x8

- Cable Face Pulls: 43x 1x10, 40x 9x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 53x 4x10

Back and Traps Superset (every 3:00):

- Assisted Pull Ups: 2x 2x10, 1x 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 41, 9 (10 seconds rest)

Cardio (20:00 minimum):

- 50 lbs weighted walk with the dog for 2.02 miles in 32:16 (15:58 pace)

Sunday 02.12.23

 Cardio (20:00 minimum):

- 50 lbs weighted walk with the dog for 2.73 miles in 40:30. 14:50 min/mile pace.

Saturday 02.11.23

 Cardio (20:00 minimum):

- 50 lbs weighted walk with the dog for 2.68 miles in 40:16. 14:59 min/mile pace.

Friday 02.10.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 52x11, 102x9, 142x7, 192x5, 232x3, 282x1

- Close Grip Bench Work Sets: 227x 3x8, 226x 1x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 53x 3x10, 52x 1x10

Triceps and Shoulders (every 3:00):

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

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 94x 2x12, 93x 1x12

- Elbows Out DB Extensions 50 reps: 35's x 39, 11 (10 seconds rest)

Cardio (20:00 minimum):

- Walk/jog with the dog for 2.01 miles in 23:15

Thursday 02.09.23

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 4x8, 90's x 1x8

- Cable Face Pulls: 40x 10x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 53x 2x10, 52x 2x10

Back and Traps Superset (every 3:00):

- Assisted Pull Ups: 2x 1x10, 1x 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 40, 10 (10 seconds rest)

Cardio (20:00 minimum):

- Walk with the dog for 2.02 miles in 29:12

Wednesday 02.08.23

Strength Training:

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

- Safety Bar Squats: 77x12, 127x10, 177x8, 227x 5x6

- Vacuum Trunk Twists: 8x20

- Band Pull Aparts: 4x13, 4x12

Hamstrings (every 3:00):

- Single Leg Landmine RDL's: 82x 2x8, 81x 2x8

Lower Leg Superset (every 3:00):

- Standing Calf Raises: 75x 8x8 (4-second stretch)

- Tibialis Raises: 35x 8x8

Cardio (20:00 minimum):

- Walk/ jog with the dog for 2.01 miles in 22:28.

Tuesday 02.07.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 51x11, 101x9, 141x7, 191x5, 231x3, 281x1

- Close Grip Bench Work Sets: 227x 2x8, 226x 2x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 53x 2x10, 52x 2x10

Triceps and Shoulders (every 3:00):

- Dips: 2x 1x10, 1x 3x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 94x 1x12, 93x 2x12

- Crossover Cable Pushdowns 50 reps: 17's x 39, 11 (10 seconds rest)

Cardio (20:00 minimum):

- Skipped due to a late work day.

Monday 02.06.23

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 3x8, 90's x 2x8

- Cable Face Pulls: 40x 9x10, 37x 1x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 53x 2x10, 52x 2x10

Back and Traps Superset (every 3:00):

- Assisted Pull Ups: 2x 1x10, 1x 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 40, 10 (10 seconds rest)

Cardio (20:00 minimum):

- Walk/ Jog with dog for 2.02 miles in 23:15

Sunday 02.05.23

Strength Training:

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

- Romanian Deadlifts: 45x12, 135x10, 225x8, 281x 5x6

- Vacuum Trunk Twists: 8x20

- Band Pull Aparts: 4x13, 4x12

Quads (every 3:00):

- Bulgarian Split Squats: 80x 1x8, 75x 3x8

Lower Leg Superset (every 3:00):

- Standing Calf Raises: 75x 3x15, 5x14

- Tibialis Raises: 26x  3x15, 5x14

Cardio:

- Skipped due to rain.

Saturday 02.04.23

 Rest day due to work and then laziness afterward.

Friday 02.03.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 50x11, 100x9, 140x7, 190x5, 230x3, 280x1

- Close Grip Bench Work Sets: 227x 1x8, 226x 3x8

- Band Pull Aparts: 10x10

Vertical Push (every 3:00):

- Landmine Presses: 53x 1x10, 52x 3x10

Triceps and Shoulders (every 3:00):

- Dips: 1x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps: (every 3:00):

- Overhead Triceps Extensions: 93x 3x12

- Elbows Out DB Extensions 50 reps: 35's x 38, 12 (10 seconds rest)

Cardio (20:00 minimum):

- Walk/jog with the dog for 2.02 miles in 23:16

Thursday 02.02.23

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 2x8, 90's x 2x8

- Cable Face Pulls: 40x 8x10, 37x 2x10

Upper Back and Shoulders (every 3:00):

- Landmine High Pulls: 53x 1x10, 52x 3x10

Back and Traps Superset (every 3:00):

- Assisted Pull Ups: 1x 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 39, 11 (10 seconds rest)

Cardio (20:00 minimum):

- 50 lbs weighted vest walk with the dog for 2.0 miles in 30:01

Wednesday 02.01.23

Strength Training:

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

- Safety Bar Squats: 76x12, 126x10, 176x8, 226x 5x6

- Vacuum Trunk Twists: 8x20

- Band Pull Aparts: 4x13, 4x12

Hamstrings (every 3:00):

- Single Leg Landmine RDL's: 81x 1x8, 80x 3x8

Lower Leg Superset (every 3:00):

- Standing Calf Raises: 75x 2x15, 6x14

- Tibialis Raises: 26x 2x15, 6x14

Cardio (20:00 minimum):

- Walk/ jog with the dog for 2.02 miles in 23:51