Thursday 06.29.23

Strength Training:

Squats and Upper Back (every 3:00):

- Safety Bar Squats: 0x11, 70x10, 100x9, 130x8, 160x7, 190x 5x6

- Band Pull Aparts: 10x10

- No Moneys: 10x10

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

- Bulgarian Split Squats: 55x 2x8, 50x 3x8

- Standing Calf Raises: 80x 3x11, 2x10

Single Leg Hamstrings and Calves (every 3:00):

- Landminbe RDL’s: 83x 5x8

- Standing Calf Raises: 80x 5x10

Cardio:

- None

Wednesday 06.28.23

Strength Training:

Push and Pull Superset (every 3:00):

- Landmine Press Press: 0x13, 15x12, 30x11, 45x10, 60x9, 65x 5x8

- Supine Row: 1x 10x10

Push and Pull Circuit (every 3:45):

- Dips: 1x 4x10

- Assisted Pull Ups 1x 4x10

- Cable Face Pulls: 63x 1x10, 60x 3x10

Arms and Shoulders Circuit (every 3:45):

- Overhead Triceps Extensions: 104x 4x12

- Cable Curls: 33's x 4x12

- DB Lateral Raises: 35's x 1x12, 30's x 3x12

Triceps Finisher:

- Bodyweight Skull Crusers @ hole 17: 18 reps

Cardio (20:00 minimum):

- Skipped it today.

Tuesday 06.27.23

Strength Training:

Hinge Movement and Upper Back (every 3:00):

- Trap Bar Deadlifts: 60x11, 110x10, 150x9, 200x8, 240x7, 290x 5x6

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Single Leg Hamstrings and Calves (every 3:00):

- Landmine RDL's: 82x 5x8

- Standing Calf Raises: 80x 2x11, 3x10

Single Leg Qads and Calves (every 3:00):

- Bulgarian Split Squats: 55x 1x8, 50x 4x8

- Standing Calf Raises: 80x 5x10

Cardio:

- Walked the dog for 2.06 miles in 28:1 (305 calories)

Monday 06.26.23

Strength Training:

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

- Close Grip Bench Press: 45x8, 95x7, 135x6, 185x5, 225x4, 275x2, 315x2, 250x 3x8

- Chest Supported Barbell Rows: 197x 10x10

- Band Pull Aparts: 10x10

Push and Pull Superset #2 with Upper Back (every 3:45):

- Dips: 1 4x10

- Assisted Pull Ups: 1x 4x10

- Cable Face Pulls: 63x 1x10, 60x 3x10

Arms and Shoulders Circuit (every 3:45):

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

- Spider Curls: 86x 4x12

- DB Lateral Raises: 35's x 1x12, 30's x 3x12

Triceps Finisher:

- Bodyweight Skull Crushers (hole 17): 18 reps

Cardio (20:00 minimum):

- Walked the dog for 2.09 miles in 28:54 (308 calories)

Sunday 06.25.23

 Rest day. Walked the dog for 3.06 miles in 42:28 (462 calories).

Saturday 06.24.23

Strength Training:

Traps and Upper Back (every 3:45):

- Rack Scrape Shrugs: 225x 4x10

- DB Face Pulls: 45’s x3x210, 40’s x 1x10

- Rear Delt Swings: 45’s x 3x10, 40’s x 1x10

Arms Superset (every 3:45):

- Single Arm Hammer Curls: 45x 4x10 (work up to 4x12)

- Incline Elbows Out DB Extensions: 60’s x 4x10 (work up to 4x12)

Push, Pull, and Shoulders (every 3:00):

- Supinated Inverted Row: 0x 1x10

- Push Ups: 0x 10x10

- DB Lateral Raises: 30's x 10x10

Cardio (20:00 minimum):

- Walked the dog for 2.37 miles in 37:50 (341 calories)

Friday 06.23.23

Strength Training:

Squats and Upper Back (every 3:00):

- Safety Bar Squats with Heels Elevated: 70x11, 90x10, 110x9, 130x8, 150x7, 160x 5x6

- Band Pull Aparts: 10x10

- No Moneys: 10x10

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

- Bulgarian Split Squats: 50x 5x8

- Standing Calf Raises: 75x 5x12

Single Leg Hamstrings and Calves (every 3:00):

- Landminbe RDL’s: 81x 5x8

- Standing Calf Raises: 75x 5x12

Cardio:

- Walked the dog for 2.33 miles in 33:03 (331 calories)

Thursday 06.22.23

Strength Training:

Push and Pull Superset (every 3:00):

- Landmine Press Press: 0x13, 15x12, 30x11, 45x10, 60x9, 64x 5x8

- Supine Row: 0x 10x10

Push and Pull Circuit (every 3:45):

- Dips: 0x 4x10

- Assisted Pull Ups 0x 4x10

- Cable Face Pulls: 60x 4x10

Arms and Shoulders Circuit (every 3:45):

- Overhead Triceps Extensions: 103x 4x12

- Spider Curls: 85x 4x12

- DB Lateral Raises: 30's x 4x12

Cardio (20:00 minimum):

- None due to a late night at work.

Wednesday 06.21.23

A.M. Cardio and Core:

Core, Upper Back, and Cardio Circuit #1 (every 3:00):

- Barbell Serratus Crunches: 100x 10x10

- Band Pull Aparts: 10x10

- Incline Treadmill Walk: 5.0 Incline and 4.0 Speed for the rest of each 3:00 round

Core, Upper Back, and Cardio Circuit #1 (every 3:00):

- Vacuum Trunk Twists: 10x20

- No Moneys: 10x10

- Incline Treadmill Walk: 5.0 Incline and 4.0 Speed for the rest of each 3:00 round

P.M. Cardio:

- None due to a late night at work.

Tuesday 06.20.23

Strength Training:

Posterior Chain and Calves (every 2:00):

- Single Leg Landmine RDL's: 50x 10x8 each leg

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

Hamstrings, Upper Back, and Squat Warm Ups (every 2:00):

- Hanging Leg Curls: 10x10

- Band Pull Aparts: 10x10

- Heels Elevated Squats: 0x 10x5

Squats and Upper Back (every 2:00):

- Heels Elevated Landmine Goblet Squats: 87x 10x10

- No Money's: 10x10

Cardio:

- None due to a late night at work.

Monday 06.19.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:00):

- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 310x2, 249x 3x8

- Chest Supported Barbell Rows: 196x 10x10

- Band Pull Aparts: 5x10 (paired with the last 5 push/pull supersets)

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

- Cable Face Pulls: 60x 3x10, 57x 2x10

- DB Lateral Raises: 40's x 3x10, 35’s x 2x10

- Band Pull Aparts: 5x10

Arms and Rear Delts (every 3:45):

- Elbows Out DB Extensions: 60’s x 1x12, 55's x 3x12

- Cable Curls: 33's x 3x12, 30's x 1x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.76 miles in 38:24 (419 calories)

Sunday 06.18.23

 Rest day.

Saturday 06.17.23

Weighted Cardio:

- Walked the dog for 2.75 miles wearing a 27 lbs vest in 40:39 (396 calories).

Friday 06.16.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:45):

- Landmine Press: 0x14, 25x12, 50x10, 63x 5x8

- Landmine Press: 0x14, 25x12, 50x10, 63x 5x8

- Band Pull Aparts: 4x13, 4x12

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

- DB Face Pulls: 45’s x 2x10, 40’s x 3x10

- Rear Delt Swings: 45’s x 2x10, 40’s x 3x10

- DB Lateral Raises: 40’s x 2x10, 35’s x 3x10

Arms Superset and Upper Back Finisher (every 3:45):

- Body weight Skull Crushers: 0x 4x12 (15 holes below bench press height)

- Barbell Spider Curls: 84x 4x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.2 miles in 32:00 (316 calories)

Thursday 06.15.23

Strength Training:

Posterior Chain, Calves, and Upper Back (every 2:00):

- KB Swings: 80x 10x10

- Standing Calf Raises: 80x 10x10

- No Moneys: 10x10

Hamstrings, Upper Back, and Squat Warm Ups (every 2:00):

- Hanging Leg Curls: 10x10

- Band Pull Aparts: 10x10

- Heels Elevated Squats: 0x 10x5

Squats (every 2:00):

- Heels Elevated Landmine Goblet Squats: 86x 10x10

Cardio:

- None due to a 14.5 hour day at work.

Wednesday 06.14.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:00):

- Dips: 1x11, 9x10

- Assisted Pull-Ups: 1x11, 9x10

- Band Pull Aparts: 10x10

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

- Rack Scrape Shrugs: 235x 5x10 (240 next time)

- Cable Face Pulls: 60x 2x10, 57x 3x10

- DB Lateral Raises: 40's x 2x10, 35’s x 3x10

Arms Superset and Upper Back Finisher (every 3:45):

- Overhead Triceps Extensions: 102x 4x12

- Leaning DB Curls: 40x 4x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- None

Tuesday 06.13.23

Strength Training:

Quads with Core (every 2:00):

- Heels Elevated Landmine Goblet Squats: 15x15, 30x14, 45x113, 60x12, 75x11, 85x 5x10

- Vacuum Trunk Twists: 10x20

Hamstrings with Upper Back (every 2:00):

- Hanging Leg Curls: 10x10

- Band Pull Aparts: 10x10

Calves with Upper Back (every 2:00):

- Standing Calf Raises: 75x 6x12, 4x11

- No Moneys: 10x10 

Cardio:

- None due to a 14.5 hour day at work.

Monday 06.12.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:00):

- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 305x2, 248x 3x8

- Chest Supported Barbell Rows: 195x 10x10

- Band Pull Aparts: 5x10 (paired with the last 5 push/pull supersets)

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

- Cable Face Pulls: 60x 2x10, 57x 3x10

- DB Lateral Raises: 40's x 2x10, 35’s x 3x10

- Band Pull Aparts: 5x10

Arms and Rear Delts (every 3:45):

- Elbows Out DB Extensions: 55's x 4x12

- Cable Curls: 33's x 2x12, 30's x 2x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.09 miles in 28:56 (308 calories)

Sunday 06.11.23

 Rest day. Spent the day recovering from the party yesterday, cleaning up the house, and getting ready for the week.

Saturday 06.10.23

Rest day. It was Leah's High School graduation day we attended that and then hosted a party at the house. No time to train. 

Friday 06.09.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:45):

- Landmine Press: 0x14, 25x12, 50x10, 62x 5x8

- Landmine Press: 0x14, 25x12, 50x10, 62x 5x8

- Band Pull Aparts: 4x13, 4x12

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

- DB Face Pulls: 45’s x 1x10, 40’s x 4x10

- Rear Delt Swings: 45’s x 1x10, 40’s x 4x10

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

Arms Superset and Upper Back Finisher (every 3:45):

- Incline Elbows Out DB Extensions: 50’s x 4x12

- Single Arm Leaning DB Curls: 40x 4x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.11 miles in 29:55 (311 calories)

Thursday 06.08.23

Strength Training:

Hamstrings, Calves, Upper Back Recovery, and Squat Warm Up (every 3:00):

- Hanging Leg Curls: 0x 10x10

- Standing Calf Raises: 75x 5x12, 5x11

- No Moneys: 10x10

- Heels Elevated Air Squats: 0x 10x5

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

- Heels Elevated Landmine Goblet Squats: 15x10, 30x10, 45x10, 60x10, 75x10, 84x 5x10

- Vacuum Trunk Twists: 10x20

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.16 miles in 30:13 (315 calories)

Wednesday 06.07.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:00):

- Dips: 0x 10x10

- Assisted Pull-Ups: 0x 10x10

- Band Pull Aparts: 10x10

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

- Rack Scrape Shrugs: 230x 5x10 (235 next time)

- Cable Face Pulls: 60x 1x10, 57x 4x10

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

Arms Superset and Upper Back Finisher (every 3:45):

- Body Skull Crushers: 0x 4x12 (15 holes under bench press height)

- Cable Curls: 33's x 1x12, 30's x x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.27 miles in 33:27 (314 calories)

Tuesday 06.06.23

 My mid-back was locked up and spasming so I did some recovery work to try and loosen it up:

Recovery:

Flexibility drills:

- 30-ish minutes 

Lower Body Mobility:

- 100 Squats hugging a medicine ball: 10x10 with heels elevated

- 100 Hanging Leg Curls: 10x10

Cardio:

- None due to my back hurting and a late night at work.

Monday 06.05.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:00):

- Close Grip Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 300x2, 247x 3x8

- Chest Supported Barbell Rows: 194x 10x10

- Band Pull Aparts: 5x10 (paired with the last 5 push/pull supersets)

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

- Cable Face Pulls: 60x 1x10, 57x 4x10

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

- Band Pull Aparts: 5x10

Arms and Rear Delts (every 3:45):

- Overhead Triceps Extensions: 101x 4x12

- Barbell Spider Curls: 83x 4x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.09 miles in 28:51 (307 calories)

Sunday 06.04.23

 Weighted Walk:

- Walked the dog for 3.01 miles in 45:28 wearing a 26 lbs vest (430 calories).

Saturday 06.03.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:45):

- Landmine Press: 0x14, 25x12, 50x10, 61x 5x8

- Landmine Press: 0x14, 25x12, 50x10, 61x 5x8

- Band Pull Aparts: 4x13, 4x12

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

- DB Face Pulls: 40’s x 5x10

- Rear Delt Swings: 40’s x 5x10

- DB Lateral Raises: 35’s x 5x10

Arms Superset and Upper Back Finisher (every 3:45):

- Elbows Out DB Extensions: 50’s x 4x12

- Single Arm Hammer Curls: 45x 4x12

- No Moneys: 2x13, 2x12

Cardio (20:00 minimum):

- Walked the dog for 2.34 miles in 37:31 (304 calories)

Friday 06.02.23

Strength Training:

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

- Bulgarian Split Squats: 0x11, 25x10, 50x9, 75x8, 100x7, 115x 1x6, 110x 4x6

- Standing Calf Raises: 75x 4x12, 6x11

- Heels Elevated Air Squats: 0x 10x5

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

- Heels Elevated Landmine Goblet Squats: 83x 10x10

- KB Swings: 70x 8x16, 2x15

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.15 miles in 31:20 (312 calories)

Thursday 06.01.23

Strength Training:

Push and Pull Superset with Upper Back (every 3:45):

- Landmine Press: 0x14, 25x12, 50x10, 61x 5x8

- Landmine Press: 0x14, 25x12, 50x10, 61x 5x8

- Band Pull Aparts: 4x13, 4x12

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

- Rack Scrape Shrugs: 225x 5x10 (230 next time)

- Cable Face Pulls: 57x 5x10

- DB Lateral Raises: 35’s x 5x10

Arms Superset and Upper Back Finisher (every 3:45):

- Body Skull Crushers: 0x 4x12 (14 holes under bench press height)

- Cable Curls:30's x 4x12

- BNo Moneys: 2x13, 2x12

Cardio (20:00 minimum):

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