Friday 04.26.24

Strength Training:

Back Superset #1 (every 3:00):

- Supinated Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 2x8, 3x7

- Cable Face Pulls: 70x 10x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 4x10

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 67x 3x12

- Straight Arm Pulldowns: 74 x 3x12

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

- Cable Hammer Curls: 30 x 3x12

- Rear Delt Swings: 45’s x 3x10

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Thursday 04.25.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 73 x10, 123 x8, 173 x6, 223 x 5x5

Hip Hinge (every 2:00)

- Conventional Deadlift: 135x10, 225x7, 308x 3x5

Single Leg Quads (every 3:00):

- Bulgarian Split Squats: 81.5 x 4x8 

Single Leg Hamstrings/Glutes (every 3:00):

- Landmine RDLs: 81.5x 4x8

Calves and Core (every 2:00)

- Standing Calf Raises: 107 x 5x10

- Ab Strap Knees to Elbows: 1x7, 4x6

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Wednesday 04.24.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 1x12, 6x11, 11x10, 16x9, 21x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57.25 x 4x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106 x 3x11

- DB Lateral Raises: 35's x 1x12, 2x11

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 31 x 3x12

- DB Lateral Raises: 35’s x 3x11

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Tuesday 04.23.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 2x8, 3x7

- Cable Face Pulls: 70x 5x10, 67x 5x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 1x10, 3x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 3x12

- Rear Delt Swings: 40's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 73 x 3x12

- Scap Pull Ups: 0x 1x11, 2x10

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Monday 04.22.24

 Rest day.

Sunday 04.21.24

 Rest day.

Saturday 04.20.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 5x11, 10x10, 15x9, 20x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 105 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30.75 x 3x12

- DB Lateral Raises: 35’s x 3x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Friday 04.19.24

 Rest day, but played golf.

Thursday 04.18.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 1x8, 4x7

- Cable Face Pulls: 70x 4x10, 67x 6x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 4x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 2x12, 1x11

- Rear Delt Swings: 40's x 2x12, 1x11

Back Mobiltity Superset (every 3:00):

- Scap Pull Ups: 0x 3x10

- Straight Arm Pulldowns: 73 x 2x12, 1x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Wednesday 04.17.24

 Rest day.

Tuesday 04.16.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 72.5 x10, 122.5 x8, 172.5 x6, 222.5 x 5x5

Hip Hinge (every 2:00)

- Conventional Deadlift: 135x10, 225x7, 307x 3x5

Single Leg Quads (every 3:00):

- Bulgarian Split Squats: 81.25 x 4x8 

Single Leg Hamstrings/Glutes (every 3:00):

- Landmine RDLs: 81.25x 4x8

Calves and Core (every 2:00)

- Standing Calf Raises: 106.5x 5x10

- Ab Strap Knees to Elbows: 5x6

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Monday 04.15.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 5x8

- Cable Face Pulls: 70x 3x10, 67x 7x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 63 x 4x910

- Kelso Shrugs: 207x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 1x12, 2x11

- Rear Delt Swings: 40's x 1x12, 2x11

Back Mobiltity Superset (every 3:00):

- Scap Pull Ups: 0x 3x10

- Straight Arm Pulldowns: 73 x 1x12, 2x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Sunday 04.14.24

 Rest day.

Saturday 04.13.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 4x11, 9x10, 14x9, 19x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 3x10, 1x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 104.5 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30.5 x 3x12

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

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Friday 04.12.24

 Rest day.

Thursday 04.11.24

Strength Training:

Squat Warm Ups with Single Leg Posterior Chain (every 4:00):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7

- 1-Leg Landmine RDLs: 75x 4x8

Squat Work Sets with Deadlift Warm Ups (every 3:45 starting at 16:00):

- Safety Bar Squats: 190x 4x6

- Deadlift Warm Ups: 95x10, 135x9, 185x8, 225x7

Deadlift Work Sets with Single Leg Quads (every 4:00 starting at 31:30):

- Deadlifts: 275x 4x6

- Bulgarian Split Squats: 75x 4x8

Calves with Core (every 2:30 starting at 47:30):

- Standing Calf Raises: 106 x 5x10

- Ab Strap Knees to Elobow: 4x6, 1x5

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Wednesday 04.10.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 4x8, 1x7

- Cable Face Pulls: 70x 2x10, 67x 8x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 47 x 4x9

- Kelso Shrugs: 207x 3x10, 1x9

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 37 x 2x12, 1x11

- Rear Delt Swings: 40's x 3x11

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 73 x 3x11

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Tuesday 04.09.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 3x11, 8x10, 13x9, 18x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 2x10, 2x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 104 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 33s x 1x12, 2x11

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

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Monday 04.08.24

 Rest day.

Sunday 04.07.24

Strength Training:

Squat (every 2:00):

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

Single Leg Posterior Chain (every 2:30)

- 1-Leg Landmine RDLs: 81 x 4x8

Calves (every 2:00):

- Standing Calf Raises: 105.5 x 5x10 

Core Work:

Abs Circuit (every 4:00):

- Cable Trunk Twists: 31.5 x 5x10 (each side)

- GHD Sit-Ups: 3x6, 2x5

- Ab Strap Knees to Elbows: 3x6, 2x5

Grip and Shoulder Work:

- Hollow Hang: 16 seconds

Saturday 04.06.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 3x8, 2x7

- Cable Face Pulls: 66.5 x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 46.5x 4x10

- Kelso Shrugs: 207x 2x10, 2x9

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 36.5 x 3x12

- Rear Delt Swings: 40's x 2x11, 1x10

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 71.5 x 3x12

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Friday 04.05.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 2x11, 7x10, 12x9, 17x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 1x10, 3x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 103.5 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30.25’s x 3x12

- DB Lateral Raises: 35’s x 3x10

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Thursday 04.04.24

Strength Training:

Hip Hinge (every 2:00):

- Deadlift: 76.5 x10, 126.5 x9, 166.5 x8, 216.5 x7, 256.5 x7, 306.5 x 5x5

Single Leg Quads (every 2:30)

- Bulgarian Split Squats: 80.75 x 4x8

Lower Leg Superset (every 2:00):

- Standing Calf Raises: 105 x 5x10

Core Circuit:

- Cable Trunk Twists: 33x 2x10, 30x 3x10 (each side)

- Serratus Crunches: 96 x 5x10

- Ab Strap Knees to Elbows: 3x6, 2x5

Grip and Core:

- Hollow Hang: 15 seconds

Wednesday 04.03.24

 Rest day.

Tuesday 04.02.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 2x8, 3x7

- Cable Face Pulls: 70x 1x10, 67x 9x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 410

- Kelso Shrugs: 207x 1x10, 3x9

Biceps and Back Superset #3 (every 3:00):

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

- Rear Delt Swings: 40's x 1x11, 2x10

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 3x12

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Monday 04.01.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 1x11, 1x10, 11x9, 16x 5x8

- Band Pull Aparts: 10x10

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

- Landmine Presses: 57x 4x9

- No Moneys: 2x13, 2x12

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 103 x 3x12

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

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30’s x 3x11

- DB Lateral Raises: 35’s x 3x10

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Sunday 03.31.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 71.5 x10, 101.5 x9, 131.5 x8, 161.5 x7, 191.5 x6, 221.5 x 5x5

Single Leg Posterior Chain (every 2:30)

- 1-Leg Landmine RDLs: 80.75 x 4x8

Calves (every 2:00):

- Standing Calf Raises: 104.5 x 5x10 

Core Work:

Abs Circuit (every 4:00):

- Cable Trunk Twists: 31.25 x 5x10 (each side)

- GHD Sit-Ups: 2x6, 3x5

- Ab Strap Knees to Elbows: 2x6, 3x5

Grip and Shoulder Work:

- Hollow Hang: 15 seconds

Saturday 03.30.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 57x13, 87x12, 117x11, 147x10, 177x9, 207x 1x8, 4x7

- Cable Face Pulls: 66.25 x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 46.25x 4x10

- Kelso Shrugs: 207x 4x9

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 36.25 x 3x12

- Rear Delt Swings: 40's x 3x10

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 71.25 x 3x12

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Friday 03.29.24

 Rest Day.

Thursday 03.28.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 5x10, 10x9, 15x 5x8

- Band Pull Aparts: 10x10

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

- Landmine Presses: 56.75x 4x10

- No Moneys: 2x13, 2x12

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 102.5 x 3x12

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

Triceps (every 3:00):

- 1-Arm Cable Pushdowns: 33x 3x11

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Wednesday 03.27.24

Strength Training:

Hip Hinge (every 2:00):

- Deadlift: 76x10, 126x9, 166x8, 216x7, 256x7, 306 x 5x5

Single Leg Quads (every 2:30)

- Bulgarian Split Squats: 75 x 4x8

Lower Leg Superset (every 2:00):

- Standing Calf Raises: 104 x 5x10

Core Circuit:

- Cable Trunk Twists: 33x 1x10, 30x 4x10 (each side)

- Serratus Crunches: 95.5 x 5x10

- Ab Strap Knees to Elbows: 2x6, 3x5

Grip and Core:

- Hollow Hang: 14 seconds

Tuesday 03.26.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 5x8

- Cable Face Pulls: 67x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 3x10, 40x 1x10

- Kelso Shrugs: 206x 4x10

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 3x12

- Rear Delt Swings: 35's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 2x12, 1x11

- Scap Pull Ups: 0 x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Monday 03.25.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 4x10, 9x9, 14x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 3x10,1x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 102 x 3x12

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 33x 2x11, 1x10

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 14 seconds

Sunday 03.24.24

 Rest day.

Saturday 03.23.24

Strength Training:

Squat (every 2:00):

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

Single Leg Posterior Chain (every 2:30)

- 1-Leg Landmine RDLs: 80.5 x 4x8

Calves (every 2:00):

- Standing Calf Raises: 103.5 x 5x10 

Core Work:

Abs Circuit (every 4:00):

- Cable Trunk Twists: 31x 5x10 (each side)

- GHD Sit-Ups: 1x6, 4x5

- Ab Strap Knees to Elbows: 1x6, 4x5

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Friday 03.22.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 4x8, 1x7

- Cable Face Pulls: 66x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 46x 4x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 36x 3x12

- DB Y Raises: 20's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 71x 3x12

- Scap Pull Ups: 0 x 2x10, 1x9 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Thursday 03.21.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 3x10, 8x9, 13x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 2x10, 2x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101.5 x 3x12

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 33x 1x11, 2x10

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Wednesday 03.20.24

 Rest day.

Tuesday 03.19.24

Strength Training:

Hip Hinge (every 2:00):

- Deadlift: 65x11, 155x9, 245x7, 305.5 x 5x5

Single Leg Quads (every 2:30)

- Bulgarian Split Squats: 72 x 5x8

Lower Leg Superset (every 2:30):

- Standing Calf Raises: 103 x 5x10

- 1-Leg Tibialis Raises: 35x 5x1

Core Circuit:

- Cable Trunk Twists: 30x 5x10 (each side)

- Serratus Crunches: 95x 5x10

- Ab Strap Knees to Elbows: 5x5

Grip and Core:

- Hollow Hang: 13 seconds

Monday 03.18.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 3x8, 2x7

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

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 2x10, 40x 2x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 2x12, 1x11

- DB Y Raises: 20's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 1x12, 2x11

- Scap Pull Ups: 0 x 1x10, 2x9 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Sunday 03.17.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 2x10, 7x9, 12x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 1x10, 3x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101x 3x12

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 31x 3x12

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 13 seconds

Saturday 03.16.24

Strength Training:

Squat (every 2:00):

- Slant Board Safety Bar Squats: 70.5 x10, 100.5 x9, 130.5 x8, 160.5 x7, 190.5 x6, 220.5 x 5x5

Single Leg Posterior Chain (every 2:00)

- 1-Leg Landmine RDLs: 80.25 x 5x8

Lower Leg Superset (every 2:00):

- Standing Calf Raises: 102.5 x 5x10

- 1-Leg Tibialis Raises: 35x 5x10 

Core Work:

- GHD Sit-Ups: Skipped due to time

- Ab Strap Knees to Elbows: Skipped due to time

Friday 03.15.24

 Rest day.

Thursday 03.14.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 2x8, 3x7

- Cable Face Pulls: 65x 10x10

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 45x 4x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 35x 3x12

- DB Y Raises: 20's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 70x 3x12

- Scap Pull Ups: 0 x 3x9 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Wednesday 03.13.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 1x10, 6x9, 11x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.75x 4x9

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101x 2x12, 1x11

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 33x 3x10

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Tuesday 03.12.24

Strength Training:

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

- Deadlift: 75x10, 125x9, 165x8, 215x7, 255x6, 305x 5x5

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00)

- Bulgarian Split Squats: 71.5 x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 102 x 5x10

- 1-Leg Tibialis Raises: 35x 4x10, 26x 1x10 

- No Moneys: 5x10

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Monday 03.11.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 56x13, 86x12, 116x11, 146x10, 176x9, 206x 1x8, 4x7

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

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 43x 1x10, 40x 3x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 1x12, 2x11

- DB Y Raises: 20's x 2x12, 15’s x 1x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 67x 3x12

- Scap Pull Ups: 0 x 2x9, 1x8 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Sunday 03.10.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 0x10, 5x9, 10x 5x8

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- Landmine Presses: 56.5x 4x10

- DB Lateral Raises

Triceps and Upper Back Superset #1 (every 3:00):

- JM Presses: 101x 1x12, 2x11

- No Moneys: 3x17

Triceps and  Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 30x 3x12

- No Moneys: 1x17, 2x16 

Grip and Shoulder Work:

- Hollow Hang: 12 seconds

Saturday 03.09.24

 Unplanned rest day due to a work callout.

Friday 03.08.24

Strength Training:

Squat with Upper Back Recovery (every 3:00):

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

- Band Pull Aparts: 10x10

Single Leg Posterior Chain with Upper Back Recovery (every 3:00)

- 1-Leg Landmine RDLs: 80x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 101.5 x 5x10

- 1-Leg Tibialis Raises: 35x 3x10, 26x 2x10 

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Thursday 03.07.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 55.5 x13, 85.5 x12, 115.5 x11, 145.5 x10, 175.5 x9, 205.5x 1x8, 4x7

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

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 40x 4x10

- No Moneys: 2x13, 2x12

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 30x 3x12

- DB Y Raises: 20's x 1x12, 15’s x 2x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 67x 2x12, 63x 1x12

- Scap Pull Ups: 0 x 1x9, 2x8 

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Wednesday 03.06.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 0x10, 4x9, 9x 5x8

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

Shoulders Superset (every 3:00):

- Landmine Presses: 56.5x 3x10, 1x9

- No Moneys: 2x13, 2x12

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 100x 3x12

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

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 30x 3x12

- DB Lateral Raises: 35's x 3x10 

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Tuesday 03.05.24

Core and Mobility Training:

Abdominal Circuit (every 3:30):

- Ab Strap Knees to Elbow: 5x8

- Serratus Crunches: 95x 5x10

- Cable Trunk Twists: 30x 5x10 each direction

Lat Stretch with Core (every 2:00)

- EZ BarPull Overs: 20x 5x10

- Vacuum Trunk Twists: 5x20

Scapular Control with Core (every 2:00):

- Scap Pull Ups: 5x5

- Vacuum Trunk Twists: 5x20

Upper Back Recovery with Internal Rotator Stretches:

- Band Pull Aparts: 10x10

- No Moneys: 10x10

- Anterior Delt Stretch: 3 sets each side

- Pec Stretch: 3 sets each side

- Straight Arm Pec Stretch: 3 sets each side

- T-Spine Stretch: 1 set

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Monday 03.04.24

Strength Training:

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

- Deadlift: 65.5 x11, 115.5 x10, 155.5 x9, 205.5 x8, 245.5 x7, 295.5 x 5x8

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00)

- Bulgarian Split Squats: 71x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 101 x 5x10

- 1-Leg Tibialis Raises: 35x 3x10, 26x 2x10 

- No Moneys: 5x10

Grip and Shoulder Work:

- Hollow Hang: 11 seconds

Sunday 03.03.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 55 x13, 85 x12, 115 x11, 145 x10, 175 x9, 205 x 5x8

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

Back Superset #2 (every 3:00):

- 1-Arm Cable Crossbody High Pulls: 40x 4x10

- No Moneys: 4x10

Biceps and Back Superset #3 (every 3:00):

- 1-Arm Cable Curls: 30x 3x12

- DB Y Raises: 15’s x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 67x 1x12, 63x 2x12

- Scap Pull Ups: 0 x 3x8 

Saturday 03.02.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 0x10, 3x9, 8x 5x8

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

Shoulders Superset (every 3:00):

- Landmine Presses: 56.5x 2x10, 2x9

- No Moneys: 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 100x 2x12, 1x11

- DB Lateral Raises: 35's x 3x10 (work up to sets of 12)

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 30x 2x12, 1x11

- DB Lateral Raises: 35's x 3x10 

Cardio:

- None

Friday 03.01.24

 Rest day.

Thursday 02.29.24

Strength Training:

Squat with Upper Back Recovery (every 3:00):

- Safety Bar Squats: 75.5 x11, 105.5 x10, 135.5 x9, 165.5 x8, 195.5 x7, 225.5 x 5x8

- Band Pull Aparts: 10x10

Single Leg Posterior Chain with Upper Back Recovery (every 3:00)

- 1-Leg Landmine RDLs: 90x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 101 x 5x10

- 1-Leg Tibialis Raises: 35x 2x10, 26x 3x10 

Cardio:

- None

Wednesday 02.28.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 54.5 x13, 84.5 x12, 114.5 x11, 144.5 x10, 174.5 x9, 204.5 x 5x8

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

Back Superset #2 (every 3:00):

- Pike Chin Ups: 0 x 4x10

- DB Y Raises: 15’s x 3x10, 20's x 1x10

Back Superset #3 (every 3:00):

- Landmine High Pulls: 56.5x 3x12

- No Moneys 3x12

Bicpes and Back Superset (every 3:00):

- Barbell Spider Curls: 95x 1x12, 2x11 (switch to 1-arm cable curls)

- Straight Arm Pulldowns: 63 x 3x12 

Mobility Finisher:

- Scap Pull Ups: 1x10

Tuesday 02.27.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 0x11, 0x10, 2x9, 7x 5x8

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

Shoulders Superset (every 3:00):

- Landmine Presses: 56.6x 1x10, 3x9

- No Moneys: 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 100x 1x12, 2x11

- DB Lateral Raises: 30's x 3x12 (35's for sets of 10 next time)

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 30x 1x12, 2x11

- DB Lateral Raises: 30's x 3x12 

Cardio:

- None

Monday 02.26.24

Strength Training:

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

- Deadlift: 65x11, 115x10, 155x9, 205x8, 245x7, 295x 5x8

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00)

- Bulgarian Split Squats: 70x 5x8

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 100.5 x 5x10

- 1-Leg Tibialis Raises: 35x 1x10, 26x 4x10 

- No Moneys: 5x10

Grip and Shoulder Work:

- Hollow Hang: 10 seconds

Sunday 02.25.24

 Rest day.

Saturday 02.24.24

Strength Training:

Triceps and Biceps Superset with Rotator Cuff Warm Up (every 3:00):

- JM Presses: 45x13, 65x12, 85x11, 95x10, 100.5 x9, 105.5 x 5x8

- Incline DB Curls: 15’s x13, 20’s x12, 25’s x11, 30’s x10, 35’s x9, 40’s x1x8, 35’s x4x8

- No Moneys: 10x10

Biceps and Triceps Superset #2 (every 3:00):

- Crossover Cable Pushdowns: 31.25’s x 5x10

- Crossbody Hammer Curls: 45x 1x10, 40x 4x10

Shoulders Superset (every 3:00):

- Cable Face Pulls: 75.25’s x 5x12

- Cable Lateral Raises: 14 x 5x12

Cardio:

- None

Friday 02.23.24

Strength Training:

Squat with Upper Back Recovery (every 3:00):

- Safety Bar Squats: 0x11, 70x10, 120x9, 160x8, 210x7, 225x 5x8

- Band Pull Aparts: 10x10

Single Leg Quads with Upper Back Recovery (every 3:0

- Knees over Toes Lunges: 0x 5x10

- No Moneys: 5x10

Lower Leg Superset with Upper Back Recovery (every 3:00):

- Standing Calf Raises: 100x 5x10

- 1-Leg Tibialis Raises: 26x 5x10 

Cardio:

- None

Thursday 02.22.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 54x13, 84x12, 114x11, 144x10, 174x9, 204x 5x8

- Cable Face Pulls: 70x 6x10, 65x 4x10

Back Superset #2 (every 3:00):

- Landmine High Pulls: 56.25 x 4x10

- DB Y Raises: 15’s x 4x10

Back Superset #3 (every 3:00):

- Straight Arm Pulldowns: 60 x 3x12

- DB Y Raises: 15’s x 3x10

Back Superset #4 (every 3:00):

- Pike Chin Ups: 0x 3x12

- DB Y Raises: 15’s x 3x10 

Cardio:

- None

Wednesday 02.21.24

Strength Training:

Triceps and Shoulder Warm Up (every 3:00):

- 1-Arm Rope Pressdowns: 5x20, 10x20, 15x20

- No Moneys: 3x20

Push and Upper Back Superset #1 (every 3:00):

- Close Grip Bench Press: 45x13, 95x12, 135x11, 185x10, 225x9, 245x 5x8

- Cable Face Pulls: 70x 6x10, 65x 4x10

Push and Upper Back Superset #2 (every 3:00):

- Landmine Presses: 56.25 x 4x10

- Band Pull Aparts: 4x10

Push Superset Finisher (every 3:00):

- Dips: 0x 10, 9, 8 (controlled eccentric)

- Tricep Push Ups: 0x 10, 9, 8 

Cardio:

- None

Tuesday 02.20.24

 Rest day. Travelled home from San Luis Obispo.

Monday 02.19.24

Rest day. In San Luis Obispo visiting Daniel.

Sunday 02.18.24

 Rest day. In San Luis Obispo visiting Daniel.

Saturday 02.17.24

Strength Training:

Biceps and Triceps Superset #1 (every 3:00):

- Incline DB Curls: 10’s x13, 15’s x12, 20’s x11, 25’s x10, 30’s x9, 35’s x 5x8

- JM Presses: 45x13, 65x12, 85x11, 90x10, 100x9, 105x 5x8

Biceps and Triceps Superset #2 (every 3:00):

- DB Hammer Curls: 45’s x 1x10, 40’s x 4x10

- Crossover Cable Pushdowns: 26.25’s x 5x10

Shoulders Superset (every 3:00):

- Cable Face Pulls: 70.25’s x 5x12

- DB Lateral Raises: 35’s x 5x12 (stay at this weight)

Cardio:

- None

Friday 02.16.24

 Strength Training:

Calves with Jump Rope (every 2:00):

- Safety Squat Bar Calf Raises: 86 x 10x10

- Slant Board Squat Warm Ups: 0x 10x5

- Jump Rope Singles: 10x54

Squats with Jump Rope (every 2:00):

- Safety Squat Bar Slant Board Squats: 121 x 10x10

- Jump Rope Singles: 10x54

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

- Romanian Deadlifts: 169.5 x 10x10

- Jump Rope Singles: 10x54

Cardio:

- None

Thursday 02.15.24

Core Training:

Core Circut (every 4:00):

- Knees to Elbows from Ab Straps: 0 x 5x6

- Serratus Crunches: 95 x 5x10

- Cable Ab Twists: 30x 5x10 (each side)

Mobility (40:00):

- Skipped due to time

Cardio:

- None

Wednesday 02.14.24

Strength Training:

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

- Chest Supported Rows: 53.5 x13, 83.5 x12, 113.5 x11, 143.5 x10, 173.5 x9, 203.5 x 3x8

- Dips: 0x13, 0x12, 0x11, 0x10, 2x9, 7x 5x8

Pull/ Push Superset #2 (every 3:45):

- Cable Upright Face Pulls: 67x 4x10

- Landmine Presses: 56x 4x10

Pull/ Push/ Pull Circuit (every 3:45):

- Pike Chin Ups: 0.5 x 4x10

- Cable Face Pulls: 67x 4x10

- Push Ups: 0.5 x 4x15

Cardio:

- None

Tuesday 02.13.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Safety Squat Bar Calf Raises: 85.5 x 10x10

- Slant Board Squat Warm Ups: 0x 10x5

- Jump Rope Singles: 10x53

Squats with Jump Rope (every 2:00):

- Safety Squat Bar Slant Board Squats: 120.5 x 10x10

- Jump Rope Singles: 10x53

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

- Romanian Deadlifts: 169 x 10x10

- Jump Rope Singles: 10x53

Cardio:

- None

Monday 02.12.24

Strength Training:

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

- Chest Supported Rows: 53 x13, 83 x12, 113 x11, 143 x10, 173 x9, 203 x 3x8

- Dips: 0x13, 0x12, 0x11, 0x10, 1x9, 6x 5x8

Pull/ Push Superset #2 (every 3:45):

- Cable Upright Face Pulls: 65x 4x10

- Landmine Presses: 56x 3x10, 1x9

Pull/ Push/ Pull Circuit (every 3:45):

- Pike Chin Ups: 0.25 x 4x10

- Push Ups: 0.25 x 4x10

- Cable Face Pulls: 65x 4x10

Cardio:

- None

Sunday 02.11.24

Strength Training:

Core Circut (every 4:00):

- Leg Raises from Dip Support: 0 x 5x10

- GHD Sit Ups: 0 x 5x10

- Cable Ab Twists: 10x10, 15x10, 20x10, 25x10, 30x10 (each side)

Mobility (40:00):

- 

Cardio:

- None

Saturday 02.10.24

Strength Training:

Biceps and Triceps Superset #1 (every 3:00):

- Incline DB Curls: 10’s x13, 15’s x12, 20’s x11, 25’s x10, 30’s x9, 35’s x 5x8

- JM Presses: 45x13, 65x12, 85x11, 90x10, 100x9, 105x 5x8

Biceps and Triceps Superset #2 (every 3:00):

- DB Hammer Curls: 40’s x 5x10

- Crossover Cable Pushdowns: 26’s x 5x10

Shoulders Superset (every 3:00):

- Cable Face Pulls: 70x 5x10

- 1-Arm Cable Lateral Raises: 10x 5x10

Cardio:

- None

Friday 02.09.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Safety Squat Bar Calf Raises: 85x 10x10

- Jump Rope Singles: 10x52

- Slant Board Squat Warm Ups: 0x 10x5

Squats with Jump Rope (every 2:00):

- Safety Squat Bar Slant Board Squats: 120 x 10x10

- Jump Rope Singles: 10x52

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

- Romanian Deadlifts: 168.5 x 10x10

- Jump Rope Singles: 10x52

Cardio:

- None

Thursday 02.08.24

Strength Training:

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

- Chest Supported Rows: 52.5 x13, 82.5 x12, 112.5 x11, 142.5 x10, 172.5 x9, 202.5 x 3x8

- Dips: 0x13, 0x12, 0x11, 0x10, 0x9, 5x 5x8

Pull/ Push Superset #2 (every 3:45):

- Cable Upright Face Pulls: 63x 4x10

- Landmine Presses: 56x 3x10, 1x8

Pull/ Push Superset #3 (every 3:45):

- Pike Chin Ups: 0x 4x10

- Push Ups: 0x 4x max reps

Cardio:

- None

Wednesday 02.07.24

 Rest day due to work.

Tuesday 02.06.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 6x10, 80x 4x10

- Jump Rope Singles: 10x51

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 73.75 x 10x10

- Jump Rope Singles: 10x51

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

- Romanian Deadlifts: 168 x 10x10

- Jump Rope Singles: 10x51

Cardio:

- None

Monday 02.05.24

Strength Training:

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

- Chest Supported Rows: 52 x13, 82 x12, 112 x11, 142 x10, 172 x9, 202 x 3x8

- Reverse Bench Press: 57x11, 107x10, 147x9, 197x 5x8

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

- Chest Supported Rows: 202x 3x8

- Landmine Presses: 56x 3x10

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

- Landmine High Pulls: 56x 3x10

- JM Presses: 98.5 x 3x12

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

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

- Rope Crossbody Pushdowns: 27x 3x12

Pull/ Push Superset #5 (every 2:30):

- Pike Pll Ups: 0.5 x 3x12

- Dips: 0.5 x 3x12

Cardio:

- None

Sunday 02.04.24

Rest day.

Saturday 02.03.24

Strength Training:

Horizontal Push with Upper Back/ Rear Delts (every 3:00):

- Reverse Bench Presses: 56x11, 106x10, 146x9, 196x 5x8

- Cable Face Pulls: 70x 2x10, 65x 6x10

Shoulders Superset (every 3:00):

- Landmine Presses: 55.75 x 3x10

- Cable Face Pulls: 65x 3x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 98x 3x12

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

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 25x 3x12 (go up 1 pound next week)

- DB Lateral Raises

Push Finisher Superset (every 3:00):

- Dips: 0x 1x6, 2x5 (3 second negatives)

- Push Ups: 0x 1x12, 2x10

Cardio:

- Walked the dog for 0.9 miles in 16:07 (146 calories)

Friday 02.02.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 51.5 x13, 81.5 x12.5, 111.5 x11, 141.5 x10, 171.5 x9, 201.5 x 5x8

- DB Y Raises: 15’s x 2x10, 20’s x 8x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 55.75 x 4x10

- Cable Face Pulls: 70x 2x10, 67x 2x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 3x12

- Cable Face Pulls: 67x 3x10

Pull Superset #4 (every 3:00):

- Pike Pull Ups: 0.25 x 3x12

- Cable Face Pulls: 67x 3x10

Cardio:

- None

Thursday 02.01.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 5x10, 80x 5x10

- Jump Rope Singles: 10x50

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 73.5 x 10x10

- Jump Rope Singles: 10x50

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

- Romanian Deadlifts: 167.5 x 10x10

- Jump Rope Singles: 10x50

Cardio:

- None

Wednesday 01.31.24

Strength Training:

Horizontal Push with Upper Back/ Rear Delts (every 3:00):

- Reverse Bench Presses: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8

- Cable Face Pulls: 70x 1x10, 67x 9x10

Shoulders Superset (every 3:00):

- Landmine Presses: 55.5 x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 97.5x 3x12

- DB Lateral Raises: 35’s x 3x10

Push Finisher Superset (every 2:30):

- Dips: 0x 3x12

- Reverse Grip Pushdowns: 20x 3x12

Cardio:

- None

Tuesday 01.30.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 51 x13, 81 x12, 111 x11, 141 x10, 171 x9, 201 x 5x8

- DB Y Raises: 15’s x 2x10, 20’s x 8x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 55.5 x 4x10

- Cable Face Pulls: 70x 1x10, 67x 3x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 3x12

- Cable Face Pulls: 67x 3x10

Pull Superset #4 (every 3:00):

- Pike Pull Ups: 0x 3x12

- Cable Face Pulls: 67x 3x10

Cardio:

- None

Monday 01.29.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 5x10, 80x 5x10

- Jump Rope Singles: 10x49

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 73.25 x 10x10

- Jump Rope Singles: 10x49

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

- Romanian Deadlifts: 167 x 10x10

- Jump Rope Singles: 10x49

Cardio:

- None

Sunday 01.28.24

 Rest day.

Saturday 01.27.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 0x13, 15x12, 30x11, 40x10, 50x9, 55.25 x 5x8

- Cable Face Pulls: 70x 1x10, 65x 9x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 97x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Rope Cable Pushdowns: 25x 3x12

- DB Lateral Raises: 35’s x 3x10

Finisher (every 2:30):

- Dips: 4x5 (3-second negatives)

- Push Ups: 4x10 (twice the reps of dips)

Cardio:

- None

Friday 01.26.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 50.5 x13, 80.5 x12, 110.5 x11, 140.5 x10, 170.5 x9, 200.5 x 5x8

- DB Y Raises: 15’s x 3x10, 20’s x 7x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 55.25 x 4x10

- Cable Face Pulls: 70x 1x10, 65x 3x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 1.25 x 3x12

- Cable Face Pulls: 65x 3x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 3x12 (stay at this weight)

- Cable Face Pulls: 65x 3x10

Cardio:

- None

Thursday 01.25.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 4x10, 80x 6x10

- Jump Rope Singles: 10x48

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 73 x 10x10

- Jump Rope Singles: 10x48

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

- Romanian Deadlifts: 166.5 x 10x10

- Jump Rope Singles: 10x48

Cardio:

- None

Wednesday 01.24.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 5 x13, 15 x12, 25 x11, 35 x10, 45 x9, 55 x 5x8

- Cable Face Pulls: 67x 10x10

Push Superset (every 3:00):

- Dips: 0.75x 4x10

- Push Ups: 0.75 x 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 96.5 x 3x12

- DB Lateral Raises: 35’s x 3x12

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Rope Cable Pushdowns: 30x 2x12, 27x 1x12

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Tuesday 01.23.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 50 x13, 80 x12, 110 x11, 140 x10, 170 x9, 200 x 5x8

- DB Y Raises: 15’s x 3x10, 20’s x 7x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 55x 4x10

- Cable Face Pulls: 67x 4x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 1x 3x12

- Cable Face Pulls: 67x 3x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 2x12, 30x 1x12

- Cable Face Pulls: 67x 3x10

Cardio:

- None

Monday 01.22.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 3x10, 80x 7x10

- Jump Rope Singles: 10x47

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72.75 x 10x10

- Jump Rope Singles: 10x47

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

- Romanian Deadlifts: 166 x 10x10

- Jump Rope Singles: 10x47

Cardio:

- None

Sunday 01.21.24

 Rest day.

Saturday 01.20.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 4.75 x13, 14.75 x12, 24.75 x11, 34.75 x10, 44.75 x9, 54.75 x 5x8

- Cable Face Pulls: 65x 10x10

Push Superset (every 3:00):

- Dips: 0.5x 4x10

- Push Ups: 0.5 x 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 96 x 3x12

- DB Lateral Raises: 35’s x 2x12, 1x11

Triceps and Shoulders Superset #2 (every 3:00):

- Reverse Grip Crossover Cable Pushdowns: 20’s x 3x12

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Friday 01.19.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 49.5 x13, 79.5 x12, 109.5 x11, 139.5 x10, 169.5 x9, 199.5 x 5x8

- DB Y Raises: 15’s x 4x10, 20’s x 6x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 54.75 x 4x10

- Cable Face Pulls: 65x 10x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 0.75 x 3x12

- Cable Face Pulls: 65x 3x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 2x12, 1x11

- Cable Face Pulls: 65x 3x10

Cardio:

- None

Thursday 01.18.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 2x10, 80x 8x10

- Jump Rope Singles: 10x46

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72.5 x 10x10

- Jump Rope Singles: 10x46

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

- Romanian Deadlifts: 165.5 x 10x10

- Jump Rope Singles: 10x46

Cardio:

- None

Wednesday 01.17.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 4.5 x13, 14.5 x12, 24.5 x11, 34.5 x10, 44.5 x9, 54.5 x 5x8

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

Push Superset (every 3:00):

- Dips: 0.5x 4x10

- Push Ups: 0.5 x 4x10 (last set broken so stay at this weight)

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 95.5 x 3x12

- DB Lateral Raises: 35’s x 2x12, 1x11

Triceps and Shoulders Superset #2 (every 3:00):

- Reverse Grip Crossover Cable Pushdowns: 30x 1x12, 27x 2x12

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Tuesday 01.16.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 49 x13, 79 x12, 109 x11, 139 x10, 169 x9, 199 x 5x8

- DB Y Raises: 15’s x 4x10, 20’s x 6x10

Pull Superset #2 (every 3:00):

- Landmine High Pulls: 54.5x 4x10

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

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 0.5x 3x12

- Cable Face Pulls: 63x 3x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 33x 1x12, 30x 2x12

- Cable Face Pulls: 63x 3x10

Cardio:

- None

Monday 01.15.24

Strength Training:

Calves with Jump Rope (every 2:00):

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

- Jump Rope Singles: 10x45

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72.5 x 10x10

- Jump Rope Singles: 10x45

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

- Romanian Deadlifts: 165 x 10x10

- Jump Rope Singles: 10x45

Cardio:

- None

Sunday 01.14.24

 Rest day.

Saturday 11.13.24

Strength Training:

Shoulders Superset (every 3:00):

- Landmine Presses: 4.25 x13, 14.25 x12, 24.25 x11, 34.25 x10, 44.25 x9, 54.25 x 5x8

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

Push Superset (every 3:00):

- Dips: 0.25x 5x10

- Push Ups: 0.25 x 5x10 (last set broken so stay at this weight)

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 95x 5x12

- DB Lateral Raises: 35’s x 1x12, 2x11

Triceps and Shoulders Superset #2 (every 3:00):

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

- DB Lateral Raises: 35’s x 3x11

Cardio:

- None

Friday 11.12.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 48.5 x13, 78.5 x12, 108.5 x11, 138.5 x10, 168.5 x9, 198.5 x 5x8

- DB Y Raises: 15’s x 5x10, 20’s x 5x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 0.25 x 5x10

- Cable Upright Face Pulls: 60 x 5x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 1x12, 4x11

- Rear Delt DB Swings: 35’s x 1x12, 4x11

Cardio:

- None

Thursday 01.11.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 85x 1x10, 80x 9x10

- Jump Rope Singles: 10x44

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 72 x 10x10

- Jump Rope Singles: 10x44

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

- Romanian Deadlifts: 164 x 10x10

- Jump Rope Singles: 10x44

Cardio:

- None

Wednesday 01.10.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 48 x13, 78 x12, 108 x11, 138 x10, 168 x9, 1978 x 5x8

- DB Y Raises: 15’s x 5x10, 20’s x 5x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 5x10

- Upright Cable Face Pulls: 60x 5x10

Pull Superset #3 (every 3:00):

- 1-Arm Cable Curls: 30x 5x12

- Rear Delt Swings: 35's x 1x12, 4x11

Cardio:

- None

Tuesday 01.09.24

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 4 x13, 14 x12, 24 x11, 34 x10, 44 x9, 54 x 5x8

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

Push Circuit (every 3:00):

- Dips: 0x 5x10

- Push Ups: 0x 5x10

Triceps and Shoulders Superset (every 3:00):

- 1-Arm Cable Pressdowns: 30x 5x12

- DB Lateral Raises: 35’s x 1x12, 4x11

Cardio:

- None

Monday 01.08.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 80x 10x10

- Jump Rope Singles: 10x43

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 71.5 x 10x10

- Jump Rope Singles: 10x43

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

- Romanian Deadlifts: 163.5 x 10x10

- Jump Rope Singles: 10x43

Cardio:

- None

Sunday 01.07.24

 Rest Day.

Saturday 01.06.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 48 x13, 78 x12, 108 x11, 138 x10, 168 x9, 198 x 5x8

- DB Y Raises: 15’s x 6x10, 20’s x 4x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 0x 5x10

- Band Upright Face Pulls: Green Band x 5x10

Pull Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 5x11

- Rear Delt DB Swings: 35’s x 5x11

Cardio:

- None

Friday 01.05.24

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3.75 x13, 13.75 x12, 23.75 x11, 33.75 x10, 43.75 x9, 53.75 x 5x8

- Band Face Pulls: Green Band x 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 103x 5x10

- DB Lateral Raises: 35’s x 5x11

Push Circuit (every 3:00):

- Dips: 2x8, 3x7

- Push Ups: 2x16, 3x14

Cardio:

- None

Thursday 01.04.24

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 3x11, 7x10

- Jump Rope Singles: 10x42

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 71x 10x10

- Jump Rope Singles: 10x42

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

- Romanian Deadlifts: 163x 10x10

- Jump Rope Singles: 10x42

Cardio:

- None

Wednesday 01.03.24

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 47.5 x13, 77.5 x12, 107.5 x11, 137.5 x10, 167.5 x9, 197.5 x 5x8

- DB Y Raises: 15’s x 7x10, 20’s x 3x10

Pull Superset #2 (every 3:00):

- 1-Arm Cable Curls: 37x 2x10, 33x 3x10

- Rear Delt Swings: 35's x 5x11

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 5x10

- Upright Cable Face Pulls: 67x 1x10, 63x 4x10

Cardio:

- None

Tuesday 01.02.24

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3.5 x13, 13.5 x12, 23.5 x11, 33.5 x10, 43.5 x9, 53.5 x 5x8

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

Triceps and Shoulders Superset (every 3:00):

- 1-Arm Cable Pressdowns: 37x 2x10, 33x 3x10

- DB Lateral Raises: 35’s x 5x11

Push Circuit (every 3:00):

- Dips: 1x8, 4x7

- Push Ups: 1x16, 4x14

Cardio:

- None

Monday 01.01.24

 Rest day.

Sunday 12.31.23

 Rest day.