Thursday 08.31.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 7.25 x 5x10

- Standing Calf Raises: 8x 4x12, 1x11

- Heels Elevated Air Squats: 5x10

Single Leg Hip Hinge with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 72.5 x 5x8

- Standing Calf Raises: 80x 5x11

- Heels Elevated Air Squats: 5x10

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

- Deadlifts: 100 x10, 140 x9, 190 x8, 230 x7, 280 x6, 320 x5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (300 calories minimum):

- None

Wednesday 08.30.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 50x7, 100x6, 140x5, 190x4, 230x3, 280x2, 320x1, 290x4, 260x7, 250x10

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 48 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12 (stay at this weight)

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 20 reps

Cardio (300 calories minimum):

- None

Tuesday 08.29.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 7 x 10x10

- Cable Face Pulls: 63x 9x10, 60x 1x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 7 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 48 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Cable Curls: 40's x 3x12 (after failure switch to alternating curls to finish each set, stay at this weight)

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- 

Monday 08.28.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 7x 5x10

- Standing Calf Raises: 80x 3x12, 2x11

- Heels Elevated Air Squats: 5x10

Single Leg Hip Hinge with Calvesk and Knee Mobility (every 3:00):

- Landmine RDLs: 87.75x 5x8

- Standing Calf Raises: 80x 5x11

- Heels Elevated Air Squats: 5x10

Squats and Upper Back (every 3:00):

- Safety Bar Squats: 74.5 x10, 104.5 x9, 134.5 x8, 164.5 x7, 194.5 x6, 224.5 x5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (300 calories minimum):

- None

Sunday 08.27.23

 Rest day.

Saturday 08.26.23

 Rest day, but ran/walked a charity 5k in 44:08 (519 calories).

Friday 08.25.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 315x5, 280x8, 250x11, 220x14

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6.75 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47.75 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 109.5 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 25 reps

Cardio (300 calories minimum):

- Walked the dog for 2.33 miles in 33:12 (343 calories)

Thursday 08.24.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6.75 x 10x10

- Cable Face Pulls: 63x 8x10, 60x 2x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 6.75 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 47.75 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 86.5x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- 

Wednesday 08.23.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 74x10, 104x9, 134x8, 164x7, 194x6, 224x5 (go up 1 pound each week)

- Standing Calf Raises: 80x 2x12, 4x11

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

- Safety Bar Bulgarian Split Squats: 72x 4x8 (go up .5 pounds each week)

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 79x10, 139x9, 189x8, 229x7, 279x6, 319x5 (go up 1 pound each week)

- Band Pull Aparts: 6x10

- No Moneys: 6x10

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

- Landmine RDL's: 87.5 x 4x8 (go up .5 pounds each week)

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None

Tuesday 08.22.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 280x7, 250x10, 220x13

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47.5 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12 (stay at this weight)

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 24 reps

Cardio (300 calories minimum):

- 

Monday 08.21.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6.5 x 10x10

- Cable Face Pulls: 63x 7x10, 60x 3x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 6.5 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 47.5 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm Cable Curls: 40x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.35 miles in 33:11 (343 calories)

Sunday 08.20.23

 Rest day.

Saturday 08.19.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 280x6, 250x9, 220x12

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6.25 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47.25 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 109 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 23 reps

Cardio (300 calories minimum):

- None

Friday 08.18.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6.25 x 10x10

- Ring Face Pulls: 6.25x 10x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 6.25 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 47.25 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 86x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.32 miles in 32:43 (335 calories)

Thursday 08.17.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 73 x10, 103 x9, 133 x8, 163 x7, 193 x6, 223 x5 (go up 1 poound each week)

- Stranding Calf Raises: 80x 1x12, 5x11

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

- Safety Bar Bulgarian Split Squats: 71.75 x 4x8 (go to 80, then go up .5 pounds each week)

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 978 x10, 138 x9, 188 x8, 228 x7, 278 x6, 318 x5 (go up 1 pound each week)

- Band Pull Aparts: 6x10

- No Moneys: 6x10

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

- Landmine RDL's: 87 x 4x8 (go up .5 pounds each week)

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None

Wednesday 08.16.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6 x 10x10

- Cable Face Pulls: 63x 6x10, 60x 5x10 

- No Moneys: 10x10

Downward Pull with  (every 3:00):

- Assisted Parallel Grip Pull Ups: 6 x 4x10

- Rear Delt Rows: 86x 4x10

Upward Pull with Rear Delts (every 3:00):

- Landmine Upright Row: 47 x 3x12

- Rear Delt Swings: 35's x 3x10

Biceps with Rear Delts (every 3:00):

- 1-Arm Cable Curls: 40x 2x12, 37x 1x12

- Rear Delt Swings: 35's x 3x10

Cardio (300 calories minimum):

- None

Tuesday 08.15.23

 Rest day due to an early training day and a late meeting night at work.

Monday 08.14.23

 Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 280x5, 250x8, 220x11

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 108.5 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 22 reps

Cardio (300 calories minimum):

- Walked the dog for 2.41 miles in 35:12 (347 calories)

Sunday 08.13.23

Rest day.

Saturday 08.12.23

Strength Training:

Horizontal Row with Upper Back and Push Ups (every 3:00):

- Inverted Rows: 5.75 x 10x10

- Band Pull Aparts: 10x10 

- Push Ups: 5.75 x 10x10

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

- Assisted Pqarallel Grip Pull Ups: 5.75 x 4x10

- No Moneys: 4x10

- Push Ups: 5.75 x 4x10

Upward Pull with Rotator Cuff and Push Ups (every 3:00):

- Landmine Upright Row: 46.75 x 3x12

- No Moneys: 3x10

- Push Ups: 0x 3x10

Biceps with Push Ups (every 3:00):

- 1-Arm Cable Curls: 40x 1x12, 37x 2x12

- Push Ups: 0x 3x10

Cardio (300 calories minimum):

- None

Friday 08.11.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 280x4, 250x7, 220x10

- Ring Face Pulls: 10x10

- No Moneys: 5x10 (after warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5.5x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 46.75x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 108 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 21 reps

Cardio (300 calories minimum):

- Walked the dog for 2.31 miles in 32:59 (328 calories)

Thursday 08.10.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 72.5 x10, 102.5 x9, 132.5 x8, 162.5 x7, 192.5 x6, 222.5 x5

- Stranding Calf Raises: 80x 6x11

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

- Safety Bar Bulgarian Split Squats: 71.5 x 4x8

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 97.5 x10, 137.5 x9, 187.5 x8, 227.5 x7, 277.5 x6, 317.5 x5

- Band Pull Aparts: 6x10

- No Moneys: 6x10

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

- Landmine RDL's: 86.75 x 4x8

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- Walked the dog for 2.12 miles in 30:13 (311 calories)

Wednesday 08.09.23

Strength Training:

Horizontal Row with Upper Back and Push Ups (every 3:00):

- Inverted Rows: 5.5 x 10x10

- Band Pull Aparts: 10x10 

- Push Ups: 5.5 x 10x10

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

- Assisted Pull Ups: 5.5 x 4x10

- No Moneys: 4x10

- Push Ups: 5.5 x 4x10

Upward Pull with Rotator Cuff and Push Ups (every 3:00):

- Landmine Upright Row: 46.5 x 3x12

- No Moneys: 3x10

- Push Ups: 0x 3x10

Biceps with Push Ups (every 3:00):

- 1-Arm Cable Curls: 37x 3x12

- Push Ups: 0x 3x10

Cardio (300 calories minimum):

- Walked the dog (and Holly) for 2.33 miles in 41:34 (285 calories)

Tuesday 08.08.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 310x5, 280x8, 250x11, 220x114

- Cable Face Pulls: 63x 5x10, 60x 5x10

- No Moneys: 5x10 (after first 5 warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 46.5 x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 20 reps

Cardio (300 calories minimum):

- Walked the dog for 2.11 miles in 30:13 (314 calories)

Monday 08.07.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 72x10, 102x9, 132x8, 162x7, 192x6, 222x5

- Stranding Calf Raises: 80x 6x11

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

- Safety Bar Bulgarian Split Squats: 71.25 x 4x8

- Standing Calf Raises: 80x 3x11, 1x10

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 97x10, 137x9, 187x8, 227x7, 277x6, 317x5

- Band Pull Aparts: 6x10

- No Moneys: 6x10

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

- Landmine RDL's: 86.5 x 4x8

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None

Sunday 08.06.23

Rest day.

Saturday 08.05.23

Strength Training:

Horizontal Row with Upper Back and Push Ups (every 3:00):

- Inverted Rows: 5.25x 10x10

- Band Pull Aparts: 10x10 

- Push Ups: 5.25x 10x10

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

- Assisted Pull Ups: 5.25x 4x10

- No Moneys: 4x10

- Push Ups: 5.25x 4x10

Upward Pull with Rotator Cuff and Push Ups (every 3:00):

- Landmine Upright Row: 46.25x 3x12

- No Moneys: 3x10

- Push Ups: 0x 3x10

Biceps with Push Ups (every 3:00):

- Barbell Spider Curls: 85.5x 3x12

- Push Ups: 0x 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.11 miles in 31:26 (306 calories)

Friday 08.04.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 310x4, 280x7, 250x10, 220x113

- Ring Face Pulls: 10x10

- No Moneys: 6x10 (after warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5.25x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 46.25x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 107.5 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 25 reps

Cardio (300 calories minimum):

- Walked the dog for 2.33 miles in 33:29 (329 calories)

Thursday 08.03.23

Strength Training:

Squat with Calves (every 3:00):

- Safety Bar Squats: 71.5x10, 101.5x9, 131.5x8, 161.5x7, 191.5x6, 221.5x5

- Stranding Calf Raises: 80x 6x11

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

- Safety Bar Bulgarian Split Squats: 71 x 4x8

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

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 96.5x10, 136x.5x9, 186.5x8, 226.5x7, 276.5x6, 316.5x5

- Band Pull Aparts: 6x10

- No Moneys: 6x10

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

- Landmine RDL's: 86x 4x8

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- Walked the dog for 2.25 miles in 37:02 (296 calories)

Wednesday 08.02.23

Core:

Core with Upper Back #1 (every 2:00):

- Serratus Crunches: 95x 5x10

- Band Face Pulls: 5x20

Core with Upper Back #2  (every 2:00):

- Hanging Knees to Elbows: 5x6

- Band Pull Aparts: 5x20

Core with Upper Back #3 (every 2:00):

- Landmine Upright Rotations: 10x 5x10

- No Moneys: 5x20

Mobility:

- Thoracic Spine

- Pecs

- Lats

Cardio (300 calories minimum):

- Walked the dog for 2.34 miles in 33:43 (338 calories)

Tuesday 08.01.23

Strength Training:

Horizontal Row with Upper Back and Push Ups (every 3:00):

- Inverted Rows: 5x 10x10

- Band Pull Aparts: 10x10 

- Push Ups: 5x 10x10

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

- Assisted Pull Ups: 5x 4x10

- Cable Face Pulls: 67x 1x10, 63x 3x10

- Push Ups: 5x 4x10

Upward Pull with Rotator Cuff and Push Ups (every 3:00):

- Landmine Upright Row: 46x 3x12

- No Moneys: 3x10

- Push Ups: 0x 3x10

Biceps with Push Ups (every 3:00):

- 1-Arm Cable Curls: 37x 2x12, 33x 1x12

- Push Ups: 0x 3x10

Cardio (300 calories minimum):

- None