Friday 03.31.23

 Cardio (walked before lifting to warm up my legs):

- Walked the dog for 2.68 miles in 36:58 (13:46 pace, 1 poop stop)

Strength Training:

Single Leg Hamstrings/Glutes and Calves Superset (every 3:00)

- Landmine RDL’s: 81x 5x8

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

Single Leg Quads and Upper Back Superset (every 3:00):

- Bulgarian Split Squats: 85x 1x8, 80x 4x8

- Ring Face Pulls: 0x 5x10

Compound Legs and Upper Back  (every 3:00):

- Heels Raised Safety Bar Squats: 70x13, 85x12, 100x11, 110x10, 120x9, 130x 5x8

- Band Pull Aparts: 10x10

- No Money’s: 10x10

Thursday 03.30.23

Strength Training:

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

- Landmine Presses: 27x13, 32x12, 37x11, 42x10, 47x9, 52x 5x8

- Cable Face Pulls: 53x 3x10, 50x 7x10

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

- Dips: 3x 5x10

- Landmine High Pulls: 52x 5x10

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

- Assisted Chin Ups: 1x 2x12, 0x 3x12 

- Crossover Cable Pushdowns: 30's x 3x12, 27's x 2x12

Cardio (20:00 minimum):

- 

Wednesday 03.29.23

Cardio and Core Training:

Cardio (60:00 with a set of core and upper back every 3:00):

- Incline Treadmill Walk: 4.0 speed and 4.2 incline

Core and Upper Back Superset #1 (every 3:00):

- Vacuum Trunk Twists: 10x20

- No Money's: 10x10

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

- Serratus Crunches: 95x 10x5

- Band Pull Aparts: 5x10

Core and Upper Back Superset #3 (every 3:00):

- Supported Knees to Elbows: 3x7, 2x6

- Band Pull Aparts: 5x10

P.M. Cardio (20:00 minimum):

- None due to a late night at work.

Tuesday 03.28.23

Strength Training:

Single Leg Quads and Upper Back Superset (every 3:00)

- Bulgarian Split Squats: 85x 1x8, 80x 5x8

- Low Cable Face Pulls: 40x 5x10

Compound Hamstrings/ Glutes and Upper Back Circuit (every 3:00):

- Romanian Deadlifts: 135x13, 165x12, 195x11, 225x10, 255x9, 270x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Hamstrings and Calves  (every 3:00):

- Hanging Leg Curls: 0x 5x10

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

Cardio (20:00 minimum):

- Walked the dog for 2.01 miles in 28:30 (14:08 pace including 1 poop stop)

Monday 03.27.23

Strength Training:

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

- Close Grip Bench Press: 57x12, 107x10, 147x8, 197x6, 237x4, 287x2, 327x1, 236x 3x8

- Cable Face Pulls: 53x 2x10, 50x 7x 10

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

- Chest Supported DB Rows: 90's x 6x10, 85's x 4x10

- Dips: 3x 4x10, 2x 1x10 

- Body Skull Crushers: 0 x 5x12 (bar set at the 5th hole under bench press height)

Cardio (20:00 minimum):

- None due to a late night at work.

Sunday 03.26.23

 Cardio:

- Walked the dog for 2.76 miles in 40:17 (14:34 pace with one poop stop).

Saturday 03.25.23

Strength Training:

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

- Band Pull Aparts: 10x10

- DB Y Raises: 15’s x 5x10

- Chest Supported Shrugs: 185x 5x10

Upper Back and Shoulders Circuit #2 (every 3:00):

- Band Pull Aparts: 5x10

- Chest Supported DB Face Pulls: 30’s x 5x10

- DB Lateral Raises: 30’s x 5x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 97x 4x10

- Barbell Spider Curls: 45x13, 65x12, 75x11, 82x 4x10

Arms Superset #2 (every 3:00):

- Elbows Out Body Weight Triceps Extensions: 0x 3x12 (bottom hole on the rack)

- DB Hammer Curls: 45x 2x12, 40x 1x12

Cardio (20:00 minimum):

- Walked the dog for 2.34 miles in 32:32 (13:52 pace including one poop stop)

**** Did my walk before lifting instead instead of after

Friday 03.24.23

Cardio (walked before lifting to warm up my legs):

- Walked the dog for 2.73 miles in 38:21 (14:00 pace, 2 poop stops)

Strength Training:

Single Leg Quads and Upper Back Circuit (every 3:00)

- Bulgarian Split Squats: 40’s x 5x8

- Band Pull Aparts: 5x10

- No Money’s: 5x10

Single Leg Hamstrings/ Glutes and Upper Back Circuit (every 3:00):

- Landmine RDL’s: 80x 5x8

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Compound Leg, Calves, and Core  (every 3:00):

- Heels Raised Safety Bar Squats: 70x13, 85x12, 95x11, 105x10, 115x9, 125x 5x8

- Standing Calf Raises: 75x 2x11, 3x10 (superset with first 5 sets of squats)

- Vacuum Trunk Twists: 5x20 (superset with the last 5 sets of squats)

Cardio (20:00 minimum):

- Walked the dog for 2.67 miles in 37:58 (14:10 pace)

Thursday 03.23.23

Strength Training:

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

- Landmine Presses: 26x13, 31x12, 36x11, 41x10, 46x9, 51x 5x8

- Cable Face Pulls: 53x 2x10, 50x 8x10

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

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

- Landmine High Pulls: 51x 5x10

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

- Assisted Chin Ups: 1x 1x12, x 4x12 

- Crossover Cable Pushdowns: 30's x 2x12, 27's x 3x12

Cardio (20:00 minimum):

- Walked the dog for 2.02 miles in 28:20 (14:00 pace including one poop stop)

Wednesday 03.22.23

Cardio and Core Training:

Cardio (60:00 with a set of core and upper back every 3:00):

- Incline Treadmill Walk: 4.0 speed and 4.2 incline

Core and Upper Back Superset #1 (every 3:00):

- Vacuum Trunk Twists: 10x20

- No Money's: 10x10

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

- Serratus Crunches: 90x 10x5

- Band Pull Aparts: 5x10

Core and Upper Back Superset #3 (every 3:00):

- Supported Knees to Elbows: 2x7, 3x6

- Band Pull Aparts: 5x10

P.M. Cardio (20:00 minimum):

- Walked the dog for 1.99 miles in 30:34 (15:18 pace)

Tuesday 03.21.23

Strength Training:

Single Leg Quads and Upper Back (every 3:00):

- Bulgarian Split Squats: 0x10, 25x9, 50x8, 75x7, 100x6, 120x 5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Hip Hinge and Calves (every 3:00):

- Romanian Deadlifts: 135x13, 165x12, 195x11, 225x10, 255x9, 265x 5x8

- Standing Calf Raises: 75x 2x11, 8x10

Cardio (20:00 minimum):

- 

Monday 03.20.23

Strength Training:

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

- Close Grip Bench Press: 106x10, 146x8, 196x6, 236x4, 286x2, 236x 5x8

- Cable Face Pulls: 53x 1x10, 50x 9x 10

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

- Chest Supported DB Rows: 90's x 5x10, 85's x 5x10

- Dips: 3x 2x10, 2x 3x10 

- Body Skull Crushers: 0 x 5x12 (bar set a 4th hole under bench press height)

Cardio (20:00 minimum):

- Walked the dog for 2.71 miles in 37:41 (13:52 pace)

Sunday 03.19.23

 Felt a little run down and took an extra rest day.

Saturday 03.18.23

 Unplanned rest day.

Friday 03.17.23

Strength Training:

Single Leg and Upper Back Superset (every 3:00):

- Landmine RDL’s: 1x10, 26x9, 51x8, 76x7, 101x6, 126x 5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Compound Leg, Calves, and Calves  (every 3:00):

- Heels Raised Safety Bar Squats: 70x13, 80x12, 90x11, 100x10, 110x9, 120x 5x8

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

Cardio (20:00 minimum):

- Walked the dog for 2.67 miles in 37:58 (14:10 pace)

Thursday 03.16.23

Strength Training:

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

- Landmine Presses: 25x13, 30x12, 35x11, 40x10, 45x9, 50x 5x8

- Cable Face Pulls: 50x 10x10

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

- Dips: 3x 1x10, 2x 4x10

- Landmine High Pulls: 50x 5x10

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

- Assisted Chin Ups: 0x 5x12 

- Crossover Cable Pushdowns: 30's x 1x12, 27's x 4x12

Cardio (20:00 minimum):

- Walked the dog for 2.01 miles in 28:33 (14:10 pace)

Wednesday 03.15.23

Cardio and Core Training:

Cardio (60:00 with a set of core and upper back every 3:00):

- Incline Treadmill Walk: 4.0 speed and 4.1 incline

Core and Upper Back Superset #1 (every 3:00):

- Vacuum Trunk Twists: 10x20

- No Money's: 10x10

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

- Serratus Crunches: 85x 10x5

- Band Pull Aparts: 5x10

Core and Upper Back Superset #3 (every 3:00):

- Supported Knees to Elbows: 1x7, 4x6

- Band Pull Aparts: 5x10

P.M. Cardio (20:00 minimum):

- Walked the dog for 2.02 miles in 35:04 (stopped and talked to a neighbor which slowed me down)

Tuesday 03.14.23

Strength Training:

Single Leg Quads and Upper Back (every 3:00):

- Bulgarian Split Squats: 0x10, 25x9, 50x8, 75x7, 100x6, 115x 5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Hip Hinge and Calves (every 3:00):

- Romanian Deadlifts: 135x13, 165x12, 195x11, 225x1, 255x9, 260x 5x8

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

Cardio (20:00 minimum):

- None, due to a late night at work.

Monday 03.13.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 104x10, 144x8, 194x6, 234x4, 284x2, 236x 2x8, 235x 3x8

- Cable Face Pulls: 50x 9x 10, 47x 1x10

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

- Chest Supported DB Rows: 90's x 4x10, 85's x 6x10

- Dips: 2x 5x10 

- Crossover Cable Pushdowns: 27's x 5x12

Cardio (20:00 minimum):

- Walked the dog for 2.73 miles in 38:06 (13:55 pace)

Sunday 03.12.23

 Rest day and no dog walk due to the rain.

Saturday 03.11.23

 Strength Training:

Traps and Shoulders Circuit (every 3:00):

- Scrape the Rack Shrugs: 45x15, 95x14, 135x13, 185x12, 225x11, 230x 5x10

- Band Pull Aparts: 10x10

- Seated DB Lateral Raises: 35’s x 1x10, 30’s x 9x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 96x 4x10

- Barbell Spider Curls: 35x13, 55x12, 75x11, 81x 4x10

Arms Superset #2 (every 3:00):

- Elbows Out Body Weight Triceps Extensions: 0x 3x12

- DB Hammer Curls: 45x 1x12, 40x 2x12

Cardio (20:00 minimum):

- None due to rain

Friday 03.10.23

Strength Training:

Single Leg and Upper Back Superset (every 3:00):

- Landmine RDL’s: 0x10, 25x9, 50x8, 75x7, 100x6, 125x 5x5

- Band Pull Aparts: 10x10

Compound Leg, Calves, and Upper Back  (every 3:00):

- Landmine Goblet Squats: 0x13, 25x12, 50x11, 75x10, 100x9, 125x 5x8

- Standing Calf Raises: 75x 10x10

Cardio (20:00 minimum):

- Walked the dog for 2.02 miles in 28:45 (14:10 pace)

Thursday 03.09.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 103x10, 143x8, 193x6, 233x4, 283x2, 236x 1x8, 235x 4x8

- Chest Supported DB Rows: 90's x 3x10, 85's x 7x10

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

- Dips: 1x 4x10

- Assisted Chin Ups: 1x 4x10

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

- Landmine Presses: 41x 1x12, 40x 2x12

- Cable Face Pulls: 50x 1x12, 47x 2x12

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

- Landmine High Pulls: 41x 1x12, 40x 2x12

- Body Skull Crushers (3 holes under bench press height): 0x 3x12

Cardio (20:00 minimum):

- None due to rain.

Wednesday 03.08.23

Cardio and Core Training:

Cardio (60:00 with a set of core and upper back every 3:00):

- Incline Treadmill Walk: 4.0 speed and 4.0 incline

Core and Upper Back Superset #1 (every 3:00):

- Hanging Leg Raises: 5x6

- Band Pull Aparts: 5x10

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

- Serratus Crunches: 80x 10x5

- Band Pull Aparts: 5x10

Core and Upper Back Superset #3 (every 3:00):

- Vacuum Trunk Twists: 10x20

- No Money's: 10x10

P.M. Cardio (20:00 minimum):

- Walked the dog for 2.04 miles in 29:16 (14:20 pace)

Tuesday 03.07.23

Strength Training:

Single Leg Quads and Upper Back (every 3:00):

- Bulgarian Split Squats: 0x10, 25x9, 50x8, 75x7, 100x6, 110x 5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Hip Hinge and Calves (every 3:00):

- Romanian Deadlifts: 255x 10x8

- Standing Calf Raises: 75x 10x10

Cardio (20:00 minimum):

- None, due to a late night at work.

Monday 03.06.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 102x10, 142x8, 192x6, 232x4, 282x2, 235x 5x8

- Chest Supported DB Rows: 90's x 2x10, 85's x 2x10

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

- Dips: 0x 4x10

- Assisted Chin Ups: 0x 4x10

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

- Landmine Presses: 40 x 3x12

- Cable Face Pulls: 47x 3x12

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

- Landmine High Pulls: 40x 3x12

- Body Skull Crushers (2 holes under bench press height): 0x 3x12

Cardio (20:00 minimum):

- None due to rain.

Sunday 03.05.23

 Cardio (20:00 minimum):

- Walked with the dog for 2.74 miles in 40:12 (14:40 pace)

Saturday 03.04.23

Strength Training:

Traps and Shoulders Superset (every 3:00):

- Scrape the Rack Shrugs: 45x15, 95x14, 135x13, 185x12, 225x11, 225x 5x10

- Lean Away DB Lateral Raises: 10x15, 15x14, 20x13, 25x12, 30x11, 35x 5x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 95x 4x10

- Lean Away DB Curls: 30x13, 35x12, 40x11, 45x 2x10, 40x 2x10

Arms Superset #2 (every 3:00):

- Elbows Out Body Extensions: 0x 3x12 (bottom hole)

- DB Hammer Curls: 40x 3x12

Cardio (20:00 minimum):

- Walked with the dog for 2.01 miles in 29:34 (14:39 pace)

Friday 03.03.23

 Strength Training:

Compound Leg and Upper Back Superset (every 3:00):

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

- Band Pull Aparts: 4x13, 4x12

Single Leg Quads and Upper Back (every 3:00):

- Bulgarian Split Squats: 85x 1x8, 80x 3x8

- No Moneys: 4x13

Single Leg Hamstrings and Upper Back (every 3:00):

- Landmine RDL's: 83x 4x8

- No Moneys: 4x12

Calves (every 3:00):

- Standing Calf Raises: 50x 4x 1:00 sets with 2:00 rest

Cardio (20:00 minimum):

- Walked the dog for 2.02 miles in 29:58 (14:51 pace)

Thursday 03.02.23

Strength Training:

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

- Close Grip Bench Warm Up Sets: 46x12, 96x10, 136x8, 186x6, 226x4, 276x2, 316x1

- Close Grip Bench Work Sets: 236x 3x8

- Chest Supported DB Rows: 90's x 1x10, 85's x 9x10

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

- Assisted Chin Ups: 1x 4x10

- Dips: 1 x 4x10

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

- Landmine High Pulls: 46x 1x12, 45x 2x12

- Landmine Presses: 46x 1x12, 45x 2x12

Push and Pull Finisher:

- Body Skull Crushers (pin at 1 under bench press height): 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Cable Face Pulls: 43x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Cardio (20:00 minimum):

- Walked with the dog for 2.02 miles in 28:51 (14:17 pace)

Wednesday 03.01.23

Cardio and Core Training:

Cardio (60:00 with a set of core and upper back every 3:00):

- Incline Treadmill Walk: 4.0 speed and 4.0 incline

Core and Upper Back Superset #1 (every 3:00):

- Hanging Leg Raises: 5x5

- Band Pull Aparts: 5x10

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

- Serratus Crunches: 75x 10x5

- Band Pull Aparts: 5x10

Core and Upper Back Superset #3 (every 3:00):

- Vacuum Trunk Twists: 10x20

- No Money's: 10x10

P.M. Cardio (20:00 minimum):

- None, due to a late night at work