Monday 10.30.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- YTA's: 10x 2x10, 15x 1x10

- No Money's: 3x10

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

- Weighted Dips: 10.75x 10x10

- Cable Face Pulls: 60x 4x10, 57x 6x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.75 x 4x10

- DB Lateral Raises: 35’s x 2x11, 2x10

Triceps and Shoulders Superset (every 3:00):

- 1-Arm Cable Pressdowns: 37x 2x10, 33x 2x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Overhead Triceps Extensions: 61x 25

Cardio:

- Walked the dog for 2.78 miles in 14:27 (421 calories)

Sunday 10.29.23

Strength Training:

Hamstrings with Calves and Rotator Cuff Recovery (every 2:00):

- Hanging Leg Curls: 10.75 x 5x10

- Standing Calf Raises: 85.75x 5x10

- Skipped

Single Leg Quads with Calves and Rotator Cuff Recovery (every 2:00):

- Bulgarian Split Squats: 80.75 x 5x8

- Standing Calf Raises: 85.75x 5x10

- No Moneys: Skipped

Deadlifts and Upper Back Recovery (every 2:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 328x 3x5

- Band Pull Aparts: Skipped

Cardio:

- Walked the dog for 2.00 miles in 31:55 (281 calories and I walked with Holly so I was slower)

Saturday 10.28.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Pull Superset #1 (every 2:00):

- Inverted Rows: 10.75x 10x10

- Band Pull Aparts: 10x10

Pull Superset #2 (every 2:00):

- 1-Arm Landmine High Pulls: 50.75x 4x10

- No Moneys: 4x10

Biceps with Rotator Cuff (every 2:00):

- Barbell Spider Curls: 91x 4x10

- No Moneys: 4x10

Cardio:

- Walked the dog for 2.01 miles in 31:58 (269 calories. Walked with Holly so it was slower)

Friday 10.27.23

Strength Training:

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

- Bench Press Warm Ups: 45x13, 95x11, 135x9, 185x7, 225x5, 275x3, 315x1, 390x 10 second hold 

- Bench Press Top Set: 325x5

- Slingshot Work Sets: 325x 1x7, 2x6

- Band Pull Aparts: 12x10

- No Moneys: 9x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.5 x 4x10

- DB Lateral Raises: 35’s x 1x11, 3x10

Triceps and Shoulders (every 3:00):

- JM Press: 98.5x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 17

Cardio:

- Walked the dog for 2.08 miles in 30:39 (288 calories)

Thursday 10.26.23

Strength Training:

Hamstrings with Calves and Rotator Cuff (every 3:00):

- Hanging Leg Curls: 10.5 x 5x10

- Standing Calf Raises: 85.5x 5x10

- No Money's: 5x10

Single Leg Hamstrings with Calves and Rotator Cuff (every 3:00):

- Landmine RDL’s: 90.5 x 5x8

- Standing Calf Raises: 85.5x 5x10

- No Moneys: 5x10

Squats and Upper Back (every 3:00):

- Heels Elevated Safety Bar Squats: 71x10, 101x9, 131x8, 161x7, 191x6, 221x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Wednesday 10.25.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Pull Superset #1 (every 3:00):

- Chest Supported Barbell Rows: 75x13, 105x12, 135x11, 165x10, 185x9, 190x 5x8

- Cable Face Pulls: 60x 3x10, 57x 7x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 50.5x 4x10

- Cable Straight Arm Pulldowns: 30's x 4x10

Biceps and Backs Superset (every 3:00):

- Lean Away DB Curls: 45x 2x11, 2x10

- Cable Straight Arm Pulldowns: 30's x 4x10

Cardio:

- Walked the dog for 2.21 miles in 31:52 (322 calories)

Tuesday 10.24.23

Strength Training:

Hamstrings with Calves and Rotator Cuff Recovery (every 3:00):

- Hanging Leg Curls: 10.5 x 5x10

- Standing Calf Raises: 85.5x 5x10

- No Money's: 5x10

Single Leg Quads with Calves and Rotator Cuff Recovery (every 3:00):

- Bulgarian Split Squats: 80.5 x 5x8

- Standing Calf Raises: 85.5x 5x10

- No Moneys: 5x10

Deadlifts and Upper Back Recovery (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 327x 3x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.02 miles in 29:21 (283 calories)

Monday 10.23.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Push/ Pull Circuit (every 3:00):

- Cable Upright Face Pulls: 60x 3x20, 57x 7x10

- Inverted Rows: 10.5x 10x10

- Weighted Push Ups: 10.5x 10x10

Push/Pull Superset (every 3:00):

- Pike Pull Ups: 10.5x 4x10

- Weighted Dips: 10.5x 4x10

- DB Lateral Raises: 40's x 1x10, 35’s x 3x10

Arms and Shoulders Circuit (every 3:00):

- Barbell Spider Curls: 90.5x 4x10

- 1-Arm Crossbody Cable Pushdowns: 37x 1x10, 33x 3x10

Triceps Finisher:

- Overhead Barbell Triceps Extensions: 60x 25

Cardio:

- None

Sunday 10.22.23

Active Rest Day:

- Weighted Walk: 3.01 miles with 10.25 pounds in 43:32 (439 calories)

Saturday 10.21.23

Strength Training:

Hamstrings with Calves and Rotator Cuff (every 3:00):

- Hanging Leg Curls: 10.25 x 5x10

- Standing Calf Raises: 85.25x 5x10

- No Money's: 5x10

Single Leg Hamstrings with Calves and Rotator Cuff (every 3:00):

- Landmine RDL’s: 90.25 x 5x8

- Standing Calf Raises: 85.25x 5x10

- No Moneys: 5x10

Squats and Upper Back (every 3:00):

- Heels Elevated Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 220x 5x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.01 miles in 29:20 (283 calories)

Friday 10.20.23

Strength Training:

Shoulder Warm_Up (every 2:00):

- Chest Supported ATY’s: 10x 3x10

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

- Bench Press Warm Ups: 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Bench Press Top Set: 325x4

- Slingshot Work Sets: 325x 3x6

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.25 x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps and Shoulders (every 3:00):

- JM Press: 98x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 16

Cardio:

- Walked the dog for 2.02 miles in 29:55 (283 calories)

Thursday 10.19.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Pull Superset #1 (every 3:00):

- Chest Supported Barbell Rows: 65x13, 95x12, 125x11, 155x10, 185x9, 185x 5x8

- Cable Upright Face Pulls: 60x 2x10, 5x 8x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 10.25x 4x10

- Band Pull Aparts: 4x13

Biceps and Rear Delts Superset (every 3:00):

- Lean Away DB Curls: 45x 1x11, 3x10

- Band Pull Aparts: 4x12

Cardio:

- None

Wednesday 10.18.23

Strength Training:

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

- Hanging Leg Curls: 10.25 x 5x10

- Standing Calf Raises: 85.25x 5x10

- No Money's: 5x10

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

- Bulgarian Split Squats: 80.25 x 5x8

- Standing Calf Raises: 85.25x 5x10

- No Moneys: 5x10

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 326x 3x5

- Band Pull Aparts: 10x10

Cardio:

- None

Tuesday 10.17.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Push/ Pull Circuit (every 3:00):

- Weighted Push Ups: 10.25x 10x10

- Inverted Rows: 10.25x 10x10

- Cable Upright Face Pulls: 60x 2x20, 57x 8x10

Push/Pull Superset (every 3:00):

- Weighted Dips: 10.25x 4x10

- Pike Pull Ups: 10.25x 4x10

- DB Lateral Raises: 35’s x 4x10

Arms and Shoulders Circuit (every 3:20):

- 1-Arm Crossbody Cable Pushdowns: 33x 4x10

- Barbell Spider Curls: 90x 4x10

Triceps Finisher:

- Overhead Barbell Triceps Extensions: 55x 25

Cardio:

- None

Monday 10.16.23

 Active Rest Day:

- Weighted Walk: 3.02 miles with 10.25 pounds in 42:57 (483 calories)

Sunday 10.15.23

Rest day. We traveled home from Texas all day.

Saturday 10.14.23

Strength Training:

Hamstrings (every 2:00):

- Seated Hamstring Curls: 5x10

Quads (every 2:00):

- Leg Extensions: 5x10

Hinge/ Squat (every 1:00):

- 45 Degree Hip Extensions: 10x10

- Heels Elevated Air Squats: 10x10

Cardio:

- None

Friday 10.13.23

Strength Training:

Upper Body Pull/ Push Superset (every 2:00):

- Chest Supported Row Machine: 10x10

- Dips: 10x10

Shoulder Superset (every 2:00):

- Cable Upright Face Pulls: 10x10

- DB Lateral Raises: 35’s x 10x10

Arms Superset (every 3:00):

- 1-Arm Cable Crossbody Pushdowns: 5x10 each arm

- 1-Arm Leaning DB Curls: 45 x 5x10

Cardio:

- None

Thursday 10.12.23

 Rest day.

Wednesday 10.11.23

 Rest day, but I walked the dog for 2.75 miles in 39:34 (401 calories).

Tuesday 10.10.23

Strength Training:

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

- Hanging Leg Curls: 10 x 5x10

- Standing Calf Raises: 90 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 10 x 5x5

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

- Landmine RDLs: 90 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 85 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 10 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 80x10, 110x9, 140x8, 170x7, 200x6, 230x 5x5

- Vacuum Trunk Twists: 10x20

Cardio:

- Walked the dog for 2.14 miles in 31:40 (314 calories)

Monday 10.09.23

Strength Training:

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

- Bench Press Warm Ups: 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Bench Press Top Set: 325x3

- Slingshot Work Sets: 325x 3x5

- Band Pull Aparts: 10x10

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

- Dips: 10 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.5 x 3x10

- DB Lateral Raises: 35’s x 2x11, 1x10

Triceps and Shoulders (every 3:00):

- JM Press: 97.5 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 15

Cardio:

- None

Sunday 10.08.23

Strength Training:

Horizontal Row with Upper Back (every 2:00):

- Inverted Rows: 10 x 10x10

- Cable Face Pulls: Skipped

Downward Pull with Upper Back (every 2:00):

- Assisted Pull Ups: 10 x 4x10

- Band Pull Aparts: Skipped

Upward Pull with Upper Back (every 2:00):

- Landmine High Pulls: 50.5 x 3x12

- Band Pull Aparts: Skipped

Biceps with Upper Back (every 2:00):

- 1-Arm DB Curls: 50x 2x11, 1x10

- Band Pull Aparts: 3x10

Cardio:

- None

Saturday 10.07.23

Strength Training:

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

- Hanging Leg Curls: 9.75 x 5x10

- Standing Calf Raises: 84.75x 5x10

- Heels Elevated Air Squats: 9.75x 5x5

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

- Bulgarian Split Squats: 79.75 x 5x8

- Standing Calf Raises: 84.75x 5x10

- Heels Elevated Air Squats: 9.75x 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 325x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Friday 10.06.23

Strength Training:

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

- Bench Warm Ups: 55x11,105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Slingshot Bench Press: 320x 3x5

- Band Pull Aparts: 10x10

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

- Dips: 9.75 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.25 x 3x12

- DB Lateral Raises: 35’s x 1x11, 2x10

Triceps and Shoulders (every 3:00):

- JM Presses: 97 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 25 reps

Cardio:

- Walked the dog for 2.15 miles in 30:58 (316 calories)

Thursday 10.05.23

Strength Training:

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

- Inverted Rows: 9.75 x 10x10

- Cable Upright Face Pulls: 60x 1x10, 57x 4x10 (with first 5 sets of rows)

- Cable Horizontal Face Pulls: 70x 1x10, 67x 4x10 (with second 5 sets of rows)

Downward Pull with Rotator Cuffs (every 3:00):

- Assisted Parallel Grip Pull Ups: 9.75 x 4x10

- No Moneys: 4x10

Upward Pull with Rotator Cuffs (every 3:00):

- 1-Arm Landmine High Pulls: 50.25 x 3x12

- No Moneys: 3x10

Biceps with Rotator Cuffs (every 3:00):

- Barbell Spider Curls: 90.5x 3x12

- No Moneys: 3x10

Cardio:

- None

Wednesday 10.04.23

Strength Training:

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

- Hanging Leg Curls: 9.5 x 5x10

- Standing Calf Raises: 84.5 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 9.5 x 4x6, 3x5

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

- Landmine RDLs: 89.5 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 84.5 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 9.5 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 79x10, 109x9, 139x8, 169x7, 199x6, 229x 5x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Tuesday 10.03.23

Strength Training:

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

- Bench Press Warm Ups: 55x11, 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Bench Press Work Sets: 325x2, 295x5, 265x8

- Band Pull Aparts: 10x10

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

- Dips: 9.55 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.25 x 3x12

- DB Lateral Raises: 35’s x 1x11, 2x10

Triceps and Shoulders (every 3:00):

- 1-Arm Cable Pushdowns: 40 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Body Skull Crushers @ 20: 25 reps

Cardio:

- None

Monday 10.02.23

Strength Training:

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

- Inverted Rows: 9.5 x 10x10

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

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

- Assisted Pull Ups: 9.5 x 4x10

- Band Pull Aparts: 4x10

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

- Landmine High Pulls: 50.25 x 3x12

- Band Pull Aparts: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm DB Curls: 50x 1x11, 2x10

- Band Pull Aparts: 3x10

Cardio:

- None

Sunday 10.01.23

 Resat day.