Wednesday 05.31.23

Strength Training:

Single Leg Lift, Calves, and Squat Warm Up Circuit (every 3:00):

- Landmine RDL's: 0x11, 25x10, 50x9, 75x8, 100x7, 116x 5x6

- Standing Calf Raises: 75x 3x12, 7x11

- Heels Elevated Air Squats: 0x 10x5

Bilateral Legs Superset with Upper Back Recovery (every 3:00):

- Landmine Goblet Squats: 83x 10x10

- KB Swings: 70x 7x16, 3x15

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.12 miles in 29:41 (313 calories)

Tuesday 05.30.23

Strength Training:

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

- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 295x2, 246x 3x8

- Chest Supported Barbell Rows: 193x 10x10

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

- DB Face Pulls: 40’s x 5x10

- DB Lateral Raises: 35’s x 5x10

- Band Pull Aparts: 5x10

Arms and Rear Delts (every 3:45):

- Overhead Triceps Extensions: 100x 4x12

- Barbell Spider Curls: 82x 4x12

- Band Pull Aparts: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.11 miles in 29:54 (307 calories)

Monday 05.29.23

 Rest day. We drove home from Lake Shasta today.

Sunday 05.28.23

 Rest day.

Saturday 05.27.23

 Rest day but I did walk 1.51 miles around the campsite and then hiked 4.27 miles to the waterfalls.

Friday 05.26.23

 Rest day. Drove up to Lake Shasta for Memorial Day Weekend.

Thursday 05.25.23

Strength Training:

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

- Landmine Presses: 0x13, 15x12, 30x11, 45x10, 55x9, 60x 5x8

- Cable Face Pulls: 53x 9x10, 57x 1x10

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

- Dips: 9x 5x10

- Assisted Chin Ups: 9x 5x10

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

- Crossover Cable Pushdowns: 33's x 5x12

- Landmine High Pulls: 60x 5x10

Cardio:

- 30:00 incline treadmill walk since I was stuck at work. 4.0 speed and 5.1 incline. 

Wednesday 05.24.23

Strength Training:

Single Leg Lift, Calves, Squat Warm Up, and Core Engagement (every 3:00):

- Bulgarian Split Squats: 0x11, 25x10, 50x9, 75x8, 100x7, 110x 5x6

- Standing Calf Raises: 75x 2x12, 8x11

- Heels Elevated Air Squats: 0x 10x5

- Vacuum Trunk Twists: 10x10

Bilateral Legs Superset (every 3:00):

- Heels Elevated Landmine Goblet Squats: 82x 10x10

- KB Swings: 70x 6x16, 4x15

Cardio:

- Walked the dog for 2.1 miles in 29:06

Tuesday 05.23.23

Strength Training:

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

- Cable Face Pulls: 53x 10x10

- DB Y Raises: 15's x 4x10, 20's x 6x10

- DB Lateral Raises: 30's x 4x10, 35’s x 10x10

Arms and Upper Back Circuit (every 3:00):

- Overhead Triceps Extensions: 45x 15, 60x14, 75x13, 85x12, 95x11, 104x 5x10

- Barbell Spider Curls: 81x 10x10

- Band Pull Aparts: 10x10

Cardio:

- Stuck at work late so I did a 2.24 mile (300 calories) incline treadmill walk in 37:40.

Monday 05.22.23

 Strength Training:

Single Leg Lift, Calves, Squat Warm Up, and Core Engagement (every 3:00):

- Landmine RDL's: 0x11, 25x10, 50x9, 75x8, 100x7, 115x 5x6

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

- Heels Elevated Air Squats: 0x 10x5

- Vacuum Trunk Twists: 10x10

Bilateral Legs Superset (every 3:00):

- Landmine Goblet Squats: 82x 10x10

- KB Swings: 70x 5x16, 5x15

Cardio:

- Walked the dog for 2.33 miles in 32:32

Sunday 05.21.23

Strength Training:

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

- Close Grip Bench Press: 65x12, 115x10, 155x8, 205x6, 245x4, 295x2, 335x1, 245x 3x8

- DB Face Pulls: 35’s x 10x10

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

- Reverse Grip Bench Press: 185x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 13th hole under bench press height)

- Chest Supported Barbell Rows: 192x 10x10

Cardio (20:00 minimum):

- Walked the dog for 2 miles in ????? (Watch messed up. 1 poop stops)

Saturday 05.20.23

Weighted Walk:

- 25 pound weighted walk with the dog for 4.18 miles in 1:00:31 (611 calories)

Friday 05.19.23

Cardio:

- Walked the dog for 2.34 miles in 33:20 (14:13 pace with 2 poop stops)

Strength Training:

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

- DB Y Raises: 5's x15, 8's x14, 10's x13, 12's x12, 15's x11, 20's x5x10

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

- Band Pull Aparts: 15, 14, 13, 12, 11, 5x10

Arms and Upper Back Circuit (every 4:00):

- Overhead Triceps Extensions: 45x 15, 60x14, 75x13, 85x12, 95x11, 103x 5x10

- Barbell Spider Curls: 80x 10x10

- No Moneys: 5x10 (superset with first 5 sets of arm work)

Thursday 05.18.23

Strength Training:

Single Leg Lift with Calves and Upper Back (every 3:00):

- Bulgarian Split Squats: 0x11, 25x10, 50x9, 75x8, 100x7, 110x 4x6, 105x 1x6

- Standing Calf Raises: 75x 10x11

Bilateral Legs Superset with Upper Back (every 3:00):

- Landmine Goblet Squats: 81x 10x10

- KB Swings: 70x 4x16, 6x15

Cardio:

- Walked the dog for 2.33 miles in 32:27 (13:53 pace with 2 poop stops)

Wednesday 05.17.23

Strength Training:

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

- Landmine Presses: 0x13, 15x12, 30x11, 45x10, 55x9, 59x 5x8

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

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

- Dips: 8x 5x10

- Assisted Chin Ups: 8x 5x10

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

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

- Landmine High Pulls: 59x 5x10

Cardio:

- 30:00 incline treadmill walk since I was stuck at work. 4.0 speed and 5.1 incline.

Tuesday 05.16.23

Strength Training:

Single Leg Lift Calves Superset (every 3:00):

- Landmine RDL's: 0x11, 25x10, 50x9, 75x8, 100x7, 114x 5x6

- Standing Calf Raises: 75x 10x11

Bilateral Legs Superset (every 3:00):

- Landmine Goblet Squats: 81x 10x10

- KB Swings: 70x 3x16, 7x15

P.M. Cardio:

- Stuck at work so I walked 30:00 on the treadmill at 5.0 incline, 4.1 speed for the 1st 3 minutes, then 4.0 speed for the rest. Finished with a 5 minute cool-down.

Monday 05.15.23

Strength Training:

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

- Close Grip Bench Press: 64x12, 114x10, 154x8, 204x6, 244x4, 294x2, 334x1, 244x 3x8

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

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

- Reverse Grip Bench Press: 184x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 12th hole under bench press height)

- Chest Supported Barbell Rows: 191x 10x10

Cardio (20:00 minimum):

- Walked the dog for 2.2 miles in 30:26 (13:48 pace with 0 poop stops)

Sunday 05.14.23

Cardio:

- Walked the dog for 3.0 miles in 43:21 (14:26 pace with 0 poop stops).

Saturday 05.13.23

Cardio:

- Walked the dog for 2.01 miles in 28:33 (14:10 pace with 0 poop stops)

Strength Training:

Upper Back and Shoulders Circuit #1 (every 4:00):

- DB Lateral Raises: 30’s x 7x10

- DB FacePulls: 35’s x 7x10

- DB Face Pulls: 170x 7x10

Arms and Upper Back Circuit (every 4:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 102x 5x10

- Barbell Spider Curls: 80x 8x10

- Band Pull Aparts: 4x13, 4x12

Friday 05.12.23

Cardio:

- Walked the dog for 2.73 miles in 36:47 (13:28 pace with 0 poop stops)

Strength Training:

Single Leg Lift with Calves and Upper Back (every 3:00):

- Bulgarian Split Squats: 0x11, 25x10, 50x9, 75x8, 100x7, 110x 3x6, 105x 2x6

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

- No Moneys: 10x10

Bilateral Legs Superset with Upper Back (every 3:00):

- Landmine Goblet Squats: 80x 10x10

- KB Swings: 70x 2x16, 8x15

- Band Pull Aparts: 10x10

Thursday 05.11.23

 A.M. Cardio:

- None because I forgot my workout clothes at home.

P.M. Cardio:

- Walked the dog for 4.30 miles in 59:25 (13:48 pace with 2 poop stops). 

Wednesday 05.10.23

Strength Training:

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

- Landmine Presses: 0x13, 15x12, 30x11, 40x10, 50x9, 58x 5x8

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

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

- Dips: 7x 5x10

- Assisted Chin Ups: 7x 5x10

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

- Crossover Cable Pushdowns: 33's x 3x12, 30's x 2x12

- Landmine High Pulls: 58x 5x10

Cardio (20:00 minimum):

- Walked the dog for 2.18 miles in 30:21 (13:52 pace with 1 poop stop). 

Tuesday 05.09.23

Strength Training:

Single Leg Lift with Calves and Upper Back (every 3:00):

- Landmine RDL's: 0x11, 25x10, 50x9, 75x8, 100x7, 113x 5x6

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

- No Moneys: 10x10

Bilateral Legs Superset with Upper Back (every 3:00):

- Landmine Goblet Squats: 80x 10x10

- KB Swings: 70x 1x16, 9x15

- Band Pull Aparts: 10x10

P.M. Cardio:

- Walked the dog for 2.35 miles in 32:49 (13:56 pace with 1 poop stop and a hurt foot)

Monday 05.08.23

Strength Training:

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

- Close Grip Bench Press: 63x12, 113x10, 153x8, 203x6, 243x4, 293x2, 333x1, 243x 3x8

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

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

- Reverse Grip Bench Press: 183x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 11th hole under bench press height)

- Chest Supported Barbell Rows: 190x 10x10

Cardio (20:00 minimum):

- Walked the dog for 2.1 miles in 29:56 (14:15 pace with 0 poop stops but a hurt foot)

Sunday 05.07.23

Cardio:

- Walked the dog for 2.75 miles in 41:30 (15:05 pace with no poop stops, but a hurt foot).

Saturday 05.06.23

 Cardio:

- None because I hurt my foot.

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: 35’s x 3x10, 40’s x 2x10

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

- Band Pull Aparts: 5x10

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

- Chest Supported Shrugs: 190x 5x10

Arms Superset #1 (every 3:00):

- Overhead Triceps Extensions: 45x 13, 65x12, 85x11, 102x 4x10

- Barbell Spider Curls: 80x 7x10

Arms Superset #2 (every 3:00):

- Elbows Out Body Weight Triceps Extensions: 4x 3x12 (bottom hole on the rack)

- DB Hammer Curls: 3 sets of 55x1, 50x11 each arm

Friday 05.05.23

Cardio:

- Walked the dog for 2.68 miles in 38:56 (14:31 pace with 0 poop stops)

Strength Training:

Single Leg Lift with Calves and Upper Back (every 3:00):

- Bulgarian Split Squats: 0x11, 25x10, 50x9, 75x8, 100x7, 110x 2x6, 105x 3x6

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

- No Moneys: 10x10

Bilateral Legs Superset with Upper Back (every 3:00):

- Landmine Goblet Squats: 79x 10x10

- KB Swings: 70x 10x15

- Band Pull Aparts: 10x10

Thursday 05.04.23

A.M. Cardio:

- Walked their dog for 2.32 miles in 32:09 (13:48 pace with 0 poop stops)

P.M. Cardio:

- Walked the dog for 2.32 miles in 31:33 (13:34 pace with 1 poop stop). 

Wednesday 05.03.23

Strength Training:

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

- Landmine Presses: 0x13, 15x12, 30x11, 40x10, 50x9, 57x 5x8

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

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

- Dips: 6x 5x10

- Assisted Chin Ups: 6x 5x10

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

- Crossover Cable Pushdowns: 33's x 2x12, 30's x 3x12

- Landmine High Pulls: 57x 5x10

Cardio (20:00 minimum):

- Walked the dog for 2.18 miles in 30:21 (13:52 pace with 1 poop stop). 

Tuesday 05.02.23

Strength Training:

Single Leg Lift with Calves and Upper Back (every 3:00):

- Landmine RDL's: 0x11, 25x10, 50x9, 75x8, 100x7, 112x 5x6

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

- Band Pull Aparts: 10x10

Bilateral Legs Superset with Upper Back (every 3:00):

- Hanging Leg Curls: 0x10x10

- Landmine Goblet Squats: 79x 10x10

- No Money's: 10x10

P.M. Cardio:

- 30:00 incline treadmill walk at 4.0 speed and 5.0 incline

Monday 05.01.23

Strength Training:

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

- Close Grip Bench Press: 62x12, 112x10, 152x8, 202x6, 242x4, 292x2, 332x1, 242x 3x8

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

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

- Reverse Grip Bench Press: 182x 5x10

- Body Skull Crushers: 0 x 5x12 (bar set at the 10th hole under bench press height)

- Chest Supported Barbell Rows: 189x 10x10

Cardio (20:00 minimum):

- Walked the dog for 2.17 miles in 30:10 (13:52 pace with 1 poop stop).

Sunday 04.30.23

Cardio:

- Walked the dog for 2.75 miles in 40:13 (14:36 pace with no poop stops, but a big blister on my right heel).

Saturday 04.29.23

 Rest day.