Saturday 12.30.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3.25 x13, 13.25 x12, 23.25 x11, 33.25 x10, 43.25 x9, 53.25 x 5x8

- Band Face Pulls: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 102.5 x 5x10

- DB Lateral Raises: 35’s x 4x11, 1x10

Push Circuit (every 3:00):

- Dips: 0 x 5x7

- Push Ups: 0x 5x14

Cardio:

- Walked the dog for 2.01 miles in 29:08 (287 calories)

Friday 12.29.23

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 2x11, 8x10

- Jump Rope Singles: Skipped

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 70x 10x10

- Jump Rope Singles: Skipped

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 162x 10x10

- Jump Rope Singles: Skipped

Cardio:

- None

Thursday 12.28.23

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 47x13, 77x12, 107x11, 137x10, 167x9, 197x 5x8

- DB Y Raises: 5’s x 2x10, 10’s x 1x10, 15’s x 1x10, 20’s x 1x10 25’s x 1x10, 20’s x 4x10

Pull Superset #2 (every 3:00):

- Barbell Spider Curls: 96.5 x 5x10

- Band Face Pulls: 5x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 5x10

- Band Face Pulls: 5x10

Cardio:

- Walked the dog for 2.01 miles in 29:03 (286 calories)

Wednesday 12.27.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3 x13, 13 x12, 23 x11, 33 x10, 43 x9, 53 x 5x8

- Cable Face Pulls: 63 x 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 102 x 5x10

- DB Lateral Raises: 35’s x 3x11, 2x10

Push Circuit (every 3:00):

- Dips: 0 x 4x7, 1x6

- Push Ups: 0x 4x14, 1x12

Cardio:

- None

Tuesday 12.26.23

 Walked then dog for 2.11 miles in 29:51 (307 calories).

Monday 12.25.23

 Rest day.

Sunday 12.24.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2.75 x13, 12.75 x12, 22.75 x11, 32.75 x10, 42.75 x9, 52.75 x 5x8

- Band Face Pulsls: Green Band x 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 101.5 x 5x10

- DB Lateral Raises: 35’s x 2x11, 3x10

Push Circuit (every 3:00):

- Dips: 0 x 3x7, 2x6

- Push Ups: 0x 3x14, 2x12

Cardio:

- None

Saturday 12.23.23

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 1x11, 9x10

- Jump Rope Singles: 10x 41

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 69x 10x10

- Jump Rope Singles: 10x 41

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 161x 10x10

- Jump Rope Singles: 10x 41

Cardio:

- Walked the dog for 2.0 miles in 29:14 (286 calories)

Friday 12.22.23

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 46.5x13, 76.5x12, 106.5x11, 136.5x10, 166.5x9, 196.5x 5x8

- DB Y Raises: 5’s x1x10, 10’s x2x10, 15’s x2x10, 20’s x5x10

Pull Superset #2 (every 3:00):

- Barbell Spider Curls: 96 x 5x10

- Ring Face Pulls: 5x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 5x10

- Ring Face Pulls: 5x10

Cardio:

- None

Thursday 12.21.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2.5 x13, 12.5 x12, 22.5 x11, 32.5 x10, 42.5 x9, 52.5 x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 101 x 5x10

- DB Lateral Raises: 35’s x 1x11, 4x10

Push Circuit (every 3:00):

- Dips: 0 x 2x7, 3x6

- Push Ups: 0x 2x14, 3x12

Cardio:

- None

Wednesday 12.20.23

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 10x10

- Jump Rope Singles: 10x 40

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 68x 10x10

- Jump Rope Singles: 10x 40

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 160x 10x10

- Jump Rope Singles: 10x 40

Cardio:

- None

Tuesday 12.19.23

Strength Training:

Pull Superset #1 (every 3:00):

- Pike Pull Ups: 0x 5x10

- Cable Face Pulls: 63 x 5x10

Pull Superset #2 (every 3:00):

- Chest Supported Rows: 46x13, 76x12, 106x11, 136x10, 166x9, 196x 5x8

- DB Y Raises: 20's x 1x10, 15’s x 4x10 (with first 5 sets of rows)

- No Moneys: 5x20 (with last 5 sets of rows)

Push Superset #3 (every 3:00):

- Barbell Spider Curls: 95.5 x 5x10

- Band Pull Aparts: 5x20

Cardio:

- None

Monday 12.18.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2.25 x13, 12.25 x12, 22.25 x11, 32.25 x10, 42.25 x9, 52.25 x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 100.5 x 5x10

- DB Lateral Raises: 35’s x 5x10

Push Circuit (every 3:00):

- Dips: 0 x 1x7, 4x6

- Push Ups: 0x 1x7, 4x6

- Band Pushdowns: Green Band x 1x14, 4x12

Cardio:

- None

Sunday 12.17.23

 Rest day.

Saturday 12.16.23

Strength Training:

Squats and Calves Superset (rest as little as needed):

- Landmine Squats: 15x10, 30x10, 45x10, 60x10, 75x10, 90x 5x10

- Standing Calf Raises: 75x 10x11

Hinge and Upper Back Superset (rest as little as needed):

- Romanian Deadlifts: 45x10, 75x10, 105x10, 135x10, 165x10, 195x 5x10

- Band Pull Aparts: 5x20 (with first 5 sets of RDL’s)

- No Moneys: 5x20 (with last 5 sets of RDL’s)

Cardio:

- Walked the dog for 2.01 miles in 29:59 (282 calories)

Friday 12.15.23

Strength Training:

Pull Superset #1 (every 3:00):

- Pike Pull Ups: 0x 5x10

- DB Face Pulls: 35’s x 5x10

Pull Superset #2 (every 3:00):

- Chest Supported Rows: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8

- DB Y Raises: 15’s x 5x10 (with first 5 sets of rows)

- No Moneys: 5x20 (with last 5 sets of rows)

Push Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 5x10

- Band Pull Aparts: 5x20

Cardio:

- Walked the dog for 2.0 miles in 29:33 (282 calories)

Thursday 12.14.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2x13, 12x12, 22x11, 32x10, 42x9, 52x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 100x 5x10

- DB Lateral Raises: 35’s x 5x10

Push Circuit (every 3:00):

- Dips: 0 x 5x6

- Push Ups: 0x 5x6

- Band Pushdowns: Green Band x 5x12

Cardio:

- None

Wednesday 12.13.23

 Sick day.

Tuesday 12.12.23

 Sick day.

Monday 12.11.23

 Sick day.

Sunday 12.10.23

 Sick day.

Saturday 12.09.23

 Sick Day.

Friday 12.08.23

Sick Day. 

Thursday 12.07.23

Strength Training:

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

- Weighted Push Ups: 11.75 x 10x10

- Inverted Rows: 11.75x 10x10

Push/Pull Superset #2 (every 3:30):

- Weighted Dips: 11.75 x 4x10

- Pike Pull Ups: 11.75x 4x10

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

- Landmine Presses: 50.25 x 3x12

- Low Cable Face Pulls: 67x 2x12, 63x 1x12

Triceps and Traps Finisher (minimal rest):

- Crossover Cable Pushdowns: 27x 1x15, 23x 2x15

- DB Y Raises: 20's x 1x15, 15's x 2x15

Cardio:

- None

Wednesday 12.06.23

Core and Cardio:

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

- Straight Leg Raises from Dip Support: 1x6, 4x5

- 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: 96 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 12.05.23

Strength Training:

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

- Hanging Leg Curls: 11.75 x 5x10

- Standing Calf Raises: 86.75 x 5x10

- Air Squats: 11.75 x 1x6, 4x5

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

- 1-Leg Landmine RDL's: 91.75 x 5x8

- Standing Calf Raises: 86.75 x 5x10

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

- Safety Bar Squats: 73x10, 103x9, 133x8, 163x7, 193x6, 223x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Monday 12.04.23

Strength Training:

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

- Weighted Push Ups: 11.75 x 10x10

- Inverted Rows: 11.75x 10x10

Push/Pull Superset #2 (every 3:30):

- Weighted Dips: 11.75 x 4x10

- Pike Pull Ups: 11.75x 4x10

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

- Landmine Presses: 50 x 3x12

- Low Cable Face Pulls: 67x 1x12, 63x 2x12

Triceps and Traps Finisher (minimal rest):

- Crossover Cable Pushdowns: 27x 1x15, 23x 2x15

- DB Y Raises: 20's x 1x15, 15's x 2x15

Cardio:

- None

Sunday 12.03.23

 Rest day.

Saturday 12.02.23

Strength Training:

Triceps Warm Up with Rear Delts:

- Band Triceps Pushdowns: Blue Band x 2x25

- Band Pull Aparts: 2x10

Triceps, Biceps and Rear Delts:

- Overhead Triceps Extensions: 60x12, 70x11, 80x10, 90x9, 100x 4x8

- Spider Curls: 55x12, 65x11, 75x10, 85x9, 95x 4x8

- Band Pull Aparts: 8x10

Triceps and Biceps:

- JM Presses: 100 x 4x10

- Hammer Curls: 50x 4x10 each arm

Shoulders:

- Rear Delt Swings: 35’s x 4x12

- Lateral Raises: 35’s x 4x12

Triceps and Shoulders:

- Band Pushdowns: Green x 4x15

- DB Y Raises: 15’s x 4x15

Cardio:

- Walked the dog for 1.82 miles in 28:43 (245 calories)

Friday 12.01.23

Strength Training:

Hamstrings with Calves (as little rest as possible):

- Hanging Leg Curls: 11.5 x 5x10

- Standing Calf Raises: 86.5 x 5x10

- Air Squats: 11.5x 5x5

Single Leg Quads with Calves (as little rest as possible):

- Bulgarian Split Squats: 81.5 x 5x8

- Standing Calf Raises: 86.5 x 5x10

Hip Hinge and Upper Back Recovery (as little rest as possible):

- Romanian Deadlifts: 98x10, 138x9, 188x8, 228x7, 278x6, 318x 5x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.01 miles in 28:16 (368 calories)