Saturday 09.30.23

Strength Training:

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

- Hanging Leg Curls: 9.25 x 5x10

- Standing Calf Raises: 84.25x 5x10

- Heels Elevated Air Squats: 9.25x 3x6, 2x5

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 79.25 x 5x8

- Standing Calf Raises: 84.25x 5x10

- Heels Elevated Air Squats: 9.25x 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 324x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Friday 09.29.23

 Strength Training:

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

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7 

- Slingshot Bench Press: 315x6, 328x 3x5

- Band Pull Aparts: 10x10

Dips and Rotator Cuff Superset (every 3:00):

- Dips: 9.25 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps and Shoulders (every 3:00):

- JM Presses: 96.5 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 24 reps

Cardio:

- Walked the dog for 2.12 miles in 30:43 (307 calories)

Thursday 09.28.23

Strength Training:

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

- Inverted Rows: 9.25 x 10x10

- Cable Face Pulls: 67x 5x10, 63x 5x10 

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

- Assisted Parallel Grip Pull Ups: 9.25 x 4x10

- Band Pull Aparts: 4x10

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

- Landmine High Pulls: 50 x 3x12

- Band Pull Aparts: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 90x 3x12

- Band Pull Aparts: 3x10

Cardio:

- None

Wednesday 09.27.23

Strength Training:

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

- Hanging Leg Curls: 9 x 5x10

- Standing Calf Raises: 84 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 9 x 2x6, 3x5

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

- Landmine RDLs: 89 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 84 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 9 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 78x10, 108x9, 138x8, 168x7, 198x6, 228x5x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Tuesday 09.26.23

Strength Training:

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

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x6, 390x 10s hold, 320x5, 290x8, 260x11

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 9 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

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

- Landmine Presses: 50 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

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

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 24 reps

Cardio (300 calories minimum):

- None

Monday 09.25.23

Strength Training:

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

- Inverted Rows: 9 x 10x10

- Cable Face Pulls: 67x 4x10, 63x 6x10

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

- Assisted Pull Ups: 9 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

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

- Landmine High Pulls: 50 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm DB Curls: 50x 3x10

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio:

- None

Sunday 09.24.23

 Rest day.

Saturday 09.23.23

Strength Training:

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

- Hanging Leg Curls: 8.75 x 5x10

- Standing Calf Raises: 83.75x 5x10

- Heels Elevated Air Squats: 8.75x 3x6, 2x5

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 78.75 x 5x8

- Standing Calf Raises: 83.75x 5x10

- Heels Elevated Air Squats: 8.75x 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 323x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Friday 09.22.23

Strength Training:

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

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 

- Slingshot Bench Press: 275x7, 315x6, 326x 3x5

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8.75 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

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

- Landmine Presses: 49.75 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 96 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 23 reps

Cardio:

- Walked the dog for 2.19 miles in 31:37 (318 calories)

Thursday 09.21.23

Strength Training:

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

- Inverted Rows: 8.75 x 10x10

- Cable Face Pulls: 67x 3x10, 63x 7x10 

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

- Assisted Parallel Grip Pull Ups: 8.75 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

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

- Landmine High Pulls: 49.75 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 88.5x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio:

- Walked the dog for 2.16 miles in 30:07 (325 calories)

Wednesday 09.20.23

Strength Training:

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

- Hanging Leg Curls: 8.5 x 5x10

- Standing Calf Raises: 83.5 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 8.5 x 2x6, 3x5

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

- Landmine RDLs: 88.5 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 83.5 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 8.5 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 77x10, 107x9, 137x8, 167x7, 197x6, 227x5x5

- Vacuum Trunk Twists: 10x20

Cardio (300 calories minimum):

- None

Tuesday 09.19.23

Strength Training:

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

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x5, 370x 10s hold, 320x4, 290x7, 260x10

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

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

- Landmine Presses: 49.5 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 40x 1x12, 37x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 23 reps

Cardio (300 calories minimum):

- None

Monday 09.18.23

 Rest day, but played in a golf tournament.

Sunday 09.17.23

Strength Training:

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

- Inverted Rows: 8.5 x 10x10

- Cable Face Pulls: Skipped

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

- Assisted Pull Ups: 8.5 x 4x10

- Band Pull Aparts: Skipped

- No Moneys: Skipped

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

- Landmine High Pulls: 49.5 x 3x12

- Band Pull Aparts: Skipped

- No Moneys: Skipped

Biceps with Upper Back (every 3:00):

- 1-Arm DB Curls: 45x 3x12

- Band Pull Aparts: Skipped

- No Moneys: Skipped

Cardio (300 calories minimum):

- None

Saturday 09.16.23

Strength Training:

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

- Hanging Leg Curls: 8.25 x 5x10

- Standing Calf Raises: 83.25x 5x10

- Heels Elevated Air Squats: 1x6, 4x5

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 78.25 x 5x8

- Standing Calf Raises: 73.25x 5x10

- Heels Elevated Air Squats: 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 322x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- Walked the dog for 1.82 miles in 29:29 (237 calories)

Friday 09.15.23

Strength Training:

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

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 

- Slingshot Bench Press: 275x7, 315x6, 324x 3x5

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8.25 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneyss: 4x10

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

- Landmine Presses: 49.25 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 95.5 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 22 reps

Cardio (300 calories minimum):

- Walked the dog for 2.37 miles in 36:43 (355 calories)

Thursday 09.14.23

Strength Training:

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

- Inverted Rows: 8.25 x 10x10

- Cable Face Pulls: 67x 2x10, 63x 8x10 

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

- Assisted Parallel Grip Pull Ups: 8.25 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

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

- Landmine High Pulls: 49.25 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 88x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- None

Wednesday 09.13.23

Strength Training:

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

- Hanging Leg Curls: 8 x 5x10

- Standing Calf Raises: 80x 5x12

- Heels Elevated Air Squats: 1x6, 4x5

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

- Landmine RDLs: 88.5 x 5x8

- Standing Calf Raises: 80x 1x12, 4x11

- Heels Elevated Air Squats: 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 76x10, 106x9, 136x8, 166x7, 196x6, 226x5x5

- Vacuum Trunk Twists: 10x20

Cardio (300 calories minimum):

- None

Tuesday 09.12.23

Strength Training:

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

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x4, 370x 10s hold, 320x3, 290x6, 260x9

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8 x 4x10

- DB Lateral Raises: 40’s x 4x10

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

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

- Landmine Presses: 49 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 22 reps

Cardio (300 calories minimum):

- None

Monday 09.11.23

Strength Training:

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

- Inverted Rows: 8 x 10x10

- Cable Face Pulls: 67x 1x10, 63x 9x10 

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

- Assisted Parallel Grip Pull Ups: 8 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

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

- Landmine High Pulls: 49 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm Cable Curls: 43x 1x12, 40x 2x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- None

Sunday 09.10.23

 Rest day.

Saturday 09.09.23

Strength Training:

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

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 

- Slingshot Bench Press: 275x7, 315x6, 322x 3x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.75 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Ring Face Pulls: 4x10

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

- Landmine Presses: 48.75 x 3x12

- Ring Face Pulls: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 95 x 3x12 (go up .5 pounds each week)

- Ring Face: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 21 reps

Cardio (300 calories minimum):

- None

Friday 09.08.23

Strength Training:

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

- Inverted Rows: 7.75 x 10x10

- Ring Face Pulls: 10x10 

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

- Assisted Pull Ups: 7.75 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

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

- Landmine High Pulls: 48.75 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 87.5 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.13 miles in 35:57 (325 calories)

Thursday 09.07.23

Strength Training:

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

- Hanging Leg Curls: 7.5 x 5x10

- Standing Calf Raises: 80x 5x12

- Heels Elevated Air Squats: 5x5

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

- Landmine RDLs: 88 x 5x8

- Standing Calf Raises: 80x 5x11

- Heels Elevated Air Squats: 5x5

Squats and Upper Back (every 3:00):

- Safety Bar Squats: 75 x10, 105 x9, 135 x8, 165 x7, 195 x6, 225 x5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (300 calories minimum):

- None

Wedesday 09.06.23

Strength Training:

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

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x3, 370x 10s hold, 320x2, 290x5, 260x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Cable Face Pulls: 63x 4x10

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

- Landmine Presses: 48.5 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps with Upper Back (every 3:00):

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

- Cable Face Pulls: 63x 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 21 reps

Cardio (300 calories minimum):

- None

Tuesday 09.05.23

Strength Training:

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

- Inverted Rows: 7.5 x 10x10

- Cable Face Pulls: 63x 10x10 

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

- Assisted Parallel Grip Pull Ups: 7.5 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

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

- Landmine High Pulls: 48.5 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):

- None

Monday 09.04.23

 Rest day.

Sunday 09.03.23

 Rest day.

Saturday 09.02.23

Strength Training:

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

- Bench Warm Ups: 50x11, 100x10, 140x9, 190x8, 230x7

- Slingshot Bench Press: 280x6, 320x 4x5 (go up 1 pound each week)

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.25 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

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

- Landmine Presses: 48.25 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 95 x 3x12 (go up .5 pounds each week)

- No Moneys: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 20 reps

Cardio (300 calories minimum):

- None

Friday 09.01.23

Strength Training:

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

- Inverted Rows: 7.25 x 10x10

- Ring Face Pulls: 10x10 

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

- Assisted Parallel Grip Pull Ups: 7.25 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x102.32 

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

- Landmine High Pulls: 48.25 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 87 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.32 miles in 33:05 (341 calories)