Thursday 11.30.23

Strength Training:

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

- Weighted Push Ups: 11.5 x 10x10

- Inverted Rows: 11.5x 10x10

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

- Weighted Dips: 11.5 x 4x10

- Pike Pull Ups: 11.5x 4x10

Push/Pull Superset #3 (every 4:00):

- Landmine Presses: 51.5 x 4x10

- Low Cable Face Pulls: 63x 4x10

Triceps Finisher:

- 1-Arm Rope Pushdowns: 27x 25reps each arm

Cardio:

- Walked the dog for 2.02 miles in 28:00 (296 calories)

Wednesday 11.29.23

Core and Cardio:

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

- Straight Leg Raises from Dip Support: 5x5

- Band Pull Aparts: 5x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Core, Upper Back, and Cardio Circuit #2 (every 3:00):

- Barbell Serratus Crunches on the Bosu Ball: 95 x 5x10

- Band Pull Aparts: 5x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

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

- Vacuum Trunk Twists: 10x10

- No Moneys: 10x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Tuesday 11.28.23

Strength Training:

Hamstrings with Calves and Squat Warm Ups (every 3:00):

- Hanging Leg Curls: 11.5 x 5x10

- Standing Calf Raises: 86.5 x 5x10

- Air Squats: 11.5 x 5x5

Single Leg Hamstrings with Calves and Squat Warm Up (every 3:00):

- 1-Leg Landmine RDL's: 91.5 x 5x8

- Standing Calf Raises: 86 x 5x10

- Air Squats: 11.5 x 5x5

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

- Safety Bar Squats: 72x10, 102x9, 132x8, 162x7, 192x6, 222x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Monday 11.27.23

Strength Training:

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

- Weighted Push Ups: 11.5 x 10x10

- Inverted Rows: 11.5x 10x10

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

- Weighted Dips: 11.5 x 5x10

- Pike Pull Ups: 11.5x 5x10

Push/Pull Superset #3 (every 4:00):

- Landmine Presses: 50x 3x12

- Low Cable Face Pulls: 63x 3x12

Triceps Finisher:

- 1-Arm Rope Pushdowns: 30x 10-9-8-7-6-5-4-3-2-1

Cardio:

- None

Sunday 11.26.23

 Rest day.

Saturday 11.25.23

 Rest day.

Friday 11.24.23

 Rest day.

Thursday 11.23.23

Strength Training:

Pull Circuit (every 2:30):

- Chest Supported DB Rows: 75’s x 10x10

- DB Raises: 15’s x 10x10

- Band Pull Aparts: 10x10

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

- Barbell Spider Curls: 92 x 5x10

- No Moneys: 5x20

Cardio:

- Walked the dog for 1.59 miles in 23:32 (230 calories)

Wednesday 11.22.23

Strength Training:

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

- Hanging Leg Curls: 11.25 x 5x10

- Standing Calf Raises: 86.25 x 5x10

- No Moneys: 5x10

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

- Bulgarian Split Squats: 81.25 x 5x8

- Standing Calf Raises: 86.25 x 5x10

- No Moneys: 5x10

Hip Hinge and Upper Back Recovery (every 2:00):

- Romanian Deadlifts: 97x10, 137x9, 187x8, 227x7, 277x6, 317x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Tuesday 11.21.23

Strength Training:

Push with Rear Delts and Rotator Cuff (every 3:00):

- Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 315x2, 400x10 sec. hold

- Bench Press Top Set: 330x2

- Sling Shot Bench Press: 330x 1x6, 2x5

- Cable Face Pulls: 57x 1x12, 8x11 (with first 9 sets of bench press)

- No Moneys: 1x12, 8x11 (with first 9 sets of bench press)

- Slingshot Pull Aparts: 2x15, 1x14 (with Slingshot Bench Press sets)

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51.5 x 4x10

- Band Pull Aparts: 4x14

Triceps with Shoulders (every 3:00):

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

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

Triceps Finisher:

- Barbell Overhead Triceps Extensions: 60.5 x 1x25

Cardio:

- None

Monday 11.20.23

Strength Training:

Shoulder Warm-Up (every 2:00):

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

Pull Superset #1 (every 3:00):

- Pike Pull-Ups: 11.25 x 10x10

- Low Cable Face Pulls: 60x5x10, 57x 5x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51.5 x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

- Lean Away DB Curls: 45x 4x11

- No Moneys: 4x12

Cardio:

- None

Sunday 11.19.23

 Rest day.

Saturday 11.18.23

Strength Training:

Hamstrings with Calves and Upper Back (every 3:00):

- Hanging Leg Curls: 11 x 5x10

- Standing Calf Raises: 86 x 5x10

- No Moneys: 5x10

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

- Landmine RDL’s: 91 x 5x8

- Standing Calf Raises: 86 x 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

Friday 11.17.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 2x10, 10

Push with Rear Delts (every 3:00):

- Dips: 11x 10x10

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51.25 x 4x10

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

Triceps with Shoulders (every 3:00):

- JM Press: 99.5 x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 19

Cardio:

- Walked the dog for 2.01 miles in 28:23 (297 calories)

Thursday 11.16.23

Strength Training:

Shoulder Warm-Up (every 2:00):

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

Pull Superset #1 (every 3:00):

- Inverted Rows: 11x 10x10

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

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51.25 x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

- Barbell Spider Curls: 91.5 x 4x10

- No Moneys: 4x12

Cardio:

- 

Wednesday 11.15.23

Strength Training:

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

- Hanging Leg Curls: 11 x 5x10

- Standing Calf Raises: 86 x 5x10

- No Moneys: 5x10

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

- Bulgarian Split Squats: 81 x 5x8

- Standing Calf Raises: 86 x 5x10

- No Moneys: 5x10

Hip Hinge and Upper Back Recovery (every 2:00):

- Romanian Deadlifts: 96x10, 136x9, 186x8, 226x7, 276x6, 316x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Tuesday 11.14.23

Strength Training:

Push with Rear Delts and Rotator Cuff (every 3:00):

- Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 315x2, 396x10 sec. hold

- Bench Press Top Set: 330x1

- Sling Shot Bench Press: 330x 3x5

- Band Pull Aparts: 1x12, 8x11 (with first 9 sets of bench)

- No Moneys: 1x12, 8x11 (with first 9 sets of bench)

- Slingshot Pull Aparts: 3x10 (with Slingshot Bench Press sets)

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51.25 x 4x10

- DB Lateral Raises: 35’s x x11, 3x10

Triceps with Shoulders (every 3:00):

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

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Barbell Overhead Triceps Extensions: 60x 1x25

Cardio:

- None

Monday 11.13.23

Strength Training:

Shoulder Warm-Up (every 2:00):

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

Pull Superset #1 (every 3:00):

- Pike Pull-Ups: 11x 10x10

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

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51.25 x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

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

- No Moneys: 4x12

Cardio:

- None

Sunday 11.12.23

 Rest day.

Saturday 11.11.23

Strength Training:

Hamstrings with Calves (every 3:00):

- Hanging Leg Curls: 10.75 x 5x10

- Standing Calf Raises: 85.75x 5x10

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

- Landmine RDL’s: 90.75 x 5x8

- Standing Calf Raises: 85.75x 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 29:14 (294 calories)

Friday 11.10.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 3x10

Push with Rear Delts (every 3:00):

- Dips: 10.75x 10x10

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps with Shoulders (every 3:00):

- JM Press: 99x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 18

Cardio:

- Walked the dog for 2.01 miles in 29:01 (285 calories)

Thursday 11.09.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 3x10

Pull Superset #1 (every 3:00):

- Inverted Rows: 10.75x 10x10

- Low Cable Face Pulls: Green Band x 10x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

- Barbell Spider Curls: 91x 4x10

- No Moneys: 4x12

Cardio:

- Walked the dog for 2.01 miles in 28:46 (290 calories)

Wednesday 11.08.23

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

- No Moneys: 5x10

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: 5x10

Hip Hinge and Upper Back Recovery (every 2:00):

- Romanian Deadlifts: 95x10, 135x9, 185x8, 225x7, 275x6, 315x 5x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.01 miles in 28:46 (290 calories)

Tuesday 11.07.23

 Rest day, and we travelled home from Mexico.

Monday 11.06.23

 Rest day for our last day in Mexico.

Sunday 11.05.23

Hotel Workout:

Upper Body Push and Hip Hinge (every 2:00):

- Push Ups: 10x10

- DB RDL’s: 10x10 working up to the 90’s

Triceps and Hamstrings Superset (every 2:00):

- 1-Arm Cable Pressdowns: 5x10

- Machine Hamstring Curls: 10x10

Triceps and Calves Superset (every 2:00):

- 1-Arm Cable Pressdowns: 5x10

-  Leg Press Calf Raises: 5x10

Shoulders and Triceps Superset (every 2:00):

- DB Lateral Raises: 35’s x5x10

- Incline Elbows Out DB Extensions: 35’s x5x10

Cardio:

- None, but lots of walking today.

Saturday 11.04.23

 Rest day. We went on an all-day boat excursion in Puerto Vallarta.

Friday 11.03.23

Hotel Workout:

Upper Body Pull and Squat (every 2:00):

- Chest Supported DB Rows: 90’s x10x10

- DB Goblet Squats: 10x10 up to 90

Rear Delts and Quads (every 2:00):

- Vertical Cable Face Pulls: 5x10

- Leg Extensions: 5x10

Biceps and Calves (every 2:00):

- Curl Machine: 5x10

- Leg Press Calf Raises: 5x10

Cardio:

- None, but lots of walking today.

Thursday 11.02.23

Hotel Workout:

Triceps and Shoulders (every 2:00):

- 1-Arm Rope Pulldowns: 10x10

- 1-Arm Cable Lateral Raises: 10x10

Triceps and Posterior Chain Legs (every 2:00):

- Smith Machine JM Presses: 10x10

- DB RDL’s: 50’s x 10x10

Finisher:

- 100 Push Ups

Cardio:

- None, but lots of walking today.

Wednesday 11.01.23

Hotel Workout:

Upper Body Pull and Squat (every 2:00):

- Cable Face Pulls: 10x10

- DB Goblet Squats: 50x 10x10

Rear Delts and Quads (every 3:00):

- Rear Delt Swings: 50’s x 5x10

- Leg Extensions: 5x10

Biceps and Core (every 3:00):

- 1-Arm DB Curls: 50x 5x10

- Hanging Leg Raises: 5x10

Cardio:

- None, but lots of walking today.

Tuesday 10.31.23

 Rest day and travel day to Puerto Vallarta.