Friday 04.28.23

Cardio:

- Walked the dog for 2.68 miles in 37:28 (13:58 pace with no poop stops)

Strength Training:

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

- Band Pull Aparts: 5x10

- DB Y Raises: 20’s x 35x10

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

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

- Band Pull Aparts: 5x10

- DB Lateral Raises: 35’s x 5x10

- Chest Supported Shrugs: 189x 5x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 101x 4x10

- Barbell Spider Curls: 79x 7x10

Arms Superset #2 (every 3:00):

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

- DB Hammer Curls: 50x 3x12

Thursday 04.27.23

Legs and Cardio:

Cardio (60:00 with a set of leg work every 3:00):

- Incline Treadmill Walk: 4.0 speed and 4.3 incline

Hamstrings/ Glutes (every 3:00):

- DB Romanian Deadlifts: 75's x 10x10

Quads (every 3:00):

- Landmine Goblet Squats: 78x 10x10

P.M. Cardio:

- 30:00 incline treadmill walk since I was stuck at work (5.0 incline, 4.0 speed)

Wednesday 04.26.23

Strength Training:

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

- Landmine Presses: 0x13, 15x12, 30x11, 40x10, 50x9, 56x 5x8

- Cable Face Pulls: 50x 4x10, 53x 6x10

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

- Dips: 5x 5x10

- Landmine High Pulls: 56x 5x10

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

- Assisted Chin Ups: 5x 5x10

- Crossover Cable Pushdowns: 33's x 1x12, 30's x 4x12

Cardio (20:00 minimum):

- Walked the dog for 2.12 miles in 30:27 (14:19 pace with 1 poop stop).

Tuesday 04.25.23

Strength Training:

Single Leg Quads and Calves (every 3:00)

- Bulgarian Split Squats: 0x11, 25x10, 50x9, 70x8, 90x7, 105x 5x6

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

Finisher Superset (every 2:30):

- KB Swings: 70x 4x25

- Hanging Leg Curls: 4x10

A.M. Cardio:

- 20:00 incline treadmill walk (15:00 at 5.0 incline and 4.0 speed, 5:00 at 3.5 incline and 3.5 speed)

Cardio (20:00 minimum):

- walked the dog for 2.09 miles in 30:09 (14:24 pace with 0 poop stops)

Monday 04.24.23

Strength Training:

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

- Close Grip Bench Press: 61x12, 111x10, 151x8, 201x6, 241x4, 291x2, 331x1, 241x 3x8

- Chest Supported Rows: 188x 10x10

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

- Reverse Grip Bench Press: 181x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 9th hole under bench press height)

- Cable Face Pulls: 50x 4x10, 53x 6x10

Cardio (20:00 minimum):

- 2.0 mile walk with the dog in 28:45 (14:14 pace with one poop stop and 2 false alarm poop stops)

Sunday 04.23.23

 Rest day.

Saturday 04.22.23

Strength Training:

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

- Band Pull Aparts: 5x10

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

- DB Face Pulls: 35’s x 5x10

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

- Band Pull Aparts: 5x10

- DB Lateral Raises: 35’s x 5x10

- Chest Supported Shrugs: 188x 5x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 100x 4x10

- Barbell Spider Curls: 78x 7x10

Arms Superset #2 (every 3:00):

- Elbows Out Body Weight Triceps Extensions: 2x 3x12 (bottom hole on the rack)

- DB Hammer Curls: 50x 2x12, 45x 1x12

 Cardio:

- Walked the dog for 2.32 miles in 32:05 (13:48 pace with no poop stops)

Friday 04.21.23

 Cardio:

- Walked the dog for 2.67 miles in 37:10 (13:53 pace with one poop stop and one stop by a neighbor) 

Strength Training:

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

- Landmine RDLs: 0x11, 25x10, 50x9, 75x8, 100x7, 111x 5x6

- Band Pull Aparts: 5x20

- Heels Elevated Goblet Squats: 0x 5x10 

Squats and Calves (every 3:00):

- Heels Elevated Safety Bar Squats: 70x11, 85x10, 100x9, 115x8, 130x7, 145x 5x6

- Standing Calf Raises: 75x 6x11, 4x10

Thursday 04.20.23

Strength Training:

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

- Landmine Presses: 25x13, 35x12, 40x11, 45x10, 50x9, 55x 5x8

- Cable Face Pulls: 50x 5x10, 53x 5x10

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

- Dips: 4x 5x10

- Landmine High Pulls: 55x 5x10

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

- Assisted Chin Ups: 4x 5x10

- Crossover Cable Pushdowns: 30's x 5x12

Cardio (20:00 minimum):

- Walked the dog for 2.33 miles in 32:19 (13:50 pace with 1 poop stop).

Wednesday 04.19.23

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 4.3 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: 100x 10x5

- Band Pull Aparts: 5x10

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

- Bicycles: 5x10

- Band Pull Aparts: 5x10

P.M. Cardio:

- None due to Leah's senior pictures.

Tuesday 04.18.23

Strength Training:

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

- Bulgarian Split Squats: 0x11, 25x10, 45x9, 65x8, 85x7, 105x 1x6, 100x 4x6

- Band Pull Aparts: 5x20 (superset with first 5 sets of Bulgarian split squats)

- Hanging Leg Curls: 5x10 (superset with last 5 set of Bulgarian split squats)

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

- Romanian Deadlifts: 135x11, 165x10, 195x9, 225x8, 255x7, 280x 5x6

- Standing Calf Raises: 75x 6x11, 4x10

Cardio (20:00 minimum):

- None due to a late night at work.

Monday 04.17.23

Strength Training:

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

- Close Grip Bench Press: 60x12, 110x10, 150x8, 200x6, 240x4, 290x2, 330x1, 240x 3x8

- Chest Supported Rows: 186x 10x10

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

- Reverse Grip Bench Press: 180x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 8th hole under bench press height)

- Ring Face Pulls: 10x10

Cardio (20:00 minimum):

- None due playing gold after lifting.

Sunday 04.16.23

Cardio:

- Walked the dog for 2.76 miles in 39:02 (14:07 pace with one poop stop).

Saturday 04.15.23

Strength Training:

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

- Band Pull Aparts: 5x10

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

- Ring Face Pulls: 0x 5x10

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

- Band Pull Aparts: 5x10

- DB Lateral Raises: 35’s x 5x10

- Chest Supported Shrugs: 187x 5x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 99x 4x10

- Barbell Spider Curls: 77x 7x10

Arms Superset #2 (every 3:00):

- Elbows Out Body Weight Triceps Extensions: 1x 3x12 (bottom hole on the rack)

- DB Hammer Curls: 50x 1x12, 45x 2x12

 Cardio:

- Walked the dog for 2.32 miles in 32:35 (14:00 pace including one poop stop)

Friday 04.14.23

Strength Training:

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

- Landmine Presses: 0x11, 25x10, 50x9, 75x8, 100x7, 110x 5x6

- Band Pull Aparts: 10x10

- No Moneys: 10x10 

Squats and Calves (every 3:00):

- Heels Elevated Safety Bar Squats: 70x13, 85x12, 100x11, 115x10, 125x9, 135x 54x8

- Standing Calf Raises: 75x 5x11, 5x10

Cardio (20:00 minimum):

- Walked the dog for 2.32 miles in 32:35 (13:59 pace)

Thursday 04.13.23

Strength Training:

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

- Landmine Presses: 25x13, 35x12, 40x11, 45x10, 50x9, 54x 5x8

- Landmine High Pulls: 25x13, 35x12, 40x11, 45x10, 50x9, 54x 5x8 

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

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

- Assisted Chin Ups: 4x 2x10, 3x 3x10

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

- Body Skull Crushers: 0x 5x12 (8th hole under bench press height)

- DB Face Pulls: 35’s x 5x12

Cardio (20:00 minimum):

- Walked the dog for 2.01 miles in 28:01 (13:56 pace)

Wednesday 04.12.23

Strength Training:

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

- Bulgarian Split Squats: 0x11, 20x10, 40x9, 60x8, 80x7, 100x 5x6

- Band Pull Aparts: 10x10

- No Moneys: 10x10

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

- Romanian Deadlifts: 135x13, 165x12, 195x11, 225x10, 255x9, 280x 5x8

- Standing Calf Raises: 75x 5x11, 5x10

Cardio (20:00 minimum):

- None.

Tuesday 04.11.23

Strength Training:

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

- Close Grip Bench Press: 59x12, 109x10, 149x8, 199x6, 239x4, 289x2, 329x1, 239x 3x8

- Band Face Pulls: 10x10

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

- Chest Supported Rows: 185x 10x10

- Reverse Grip Bench Press: 179x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 7th hole under bench press height)

Cardio (20:00 minimum):

- Walked the dog for 2.1 miles in 30:32 (15:09 pace. Walked with Holly so the pace was slower than usual)

Monday 04.10.23

Rest day, and drove home from San Luis Obispo.

Sunday 04.09.23

  Rest day in San Luis Obispo.

Saturday 04.08.23

  Rest day in San Luis Obispo.

Friday 04.07.23

 Rest day in San Luis Obispo.

Thursday 04.06.23

 Rest day, and drove to San Luis Obispo.

Wednesday 04.05.23

Strength Training:

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

- Landmine Presses: 25x13, 35x12, 40x11, 45x10, 50x9, 53x 5x8

- Cable Face Pulls: 53x 4x10, 50x 6x10

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

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

- Landmine High Pulls: 53x 5x10

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

- Assisted Chin Ups: 4x 1x10, 3x 4x10

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

Cardio (20:00 minimum):

- Walked the dog for 2.34 miles in 32:21 (13:49 pace with 1 poop stop).

Tuesday 04.04.23

Strength Training:

Single Leg Quads and Calves Superset (every 3:00)

- Bulgarian Split Squats: 85x 2x8, 80x 3x8

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

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

- Romanian Deadlifts: 135x13, 165x12, 195x11, 225x10, 255x9, 275x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

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

- Hanging Leg Curls: 0x 5x10

- Low Cable Face Pull: 43x 1x10, 40x 4x10

Cardio (20:00 minimum):

- None due to a late night at work.

Monday 04.03.23

Strength Training:

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

- Close Grip Bench Press: 58x12, 108x10, 148x8, 198x6, 238x4, 288x2, 328x1, 238x 3x8

- Cable Face Pulls: 53x 4x10, 50x 6x10

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

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

- Dips: 3x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 6th hole under bench press height)

Cardio (20:00 minimum):

- Walked the dog for 2.0 miles in 29:31 (14:42 pace. Walked with Holly so the pace was aslower than usual)

Sunday 04.02.23

 Cardio:

- Walked the dog for 2.75 miles in 38:41 (14:03 pace with one poop stop).

Saturday 04.01.23

Cardio (20:00 minimum):

- Walked the dog for 2.34 miles in 32:21 (13:49 pace including one poop stop)

Strength Training:

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

- Band Pull Aparts: 10x10

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

- Chest Supported Shrugs: 186x 5x10

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

- Band Pull Aparts: 5x10

- Cable Face Pulls: 0 x 5x10

- DB Lateral Raises: 35’s x 5x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 98x 4x10

- Barbell Spider Curls: 75x 7x10

Arms Superset #2 (every 3:00):

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

- DB Hammer Curls: 45x 3x12