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