Friday 01.17.25

Mobility Training:

Shoulder Mobility (1 round every 12:00):

- Reverse Face Pulls: 10 reps each set, sets at 5, 10, 15, 20, and 25

- Lying W Holds: 40-second holds each set, sets at 5, 10, 15, 20, and 25

- Incline DB Biceps Stretch: 1:30 holds, sets at 5, 10, 15, 20, and 25

- Ring Front Delt Stretch: 5x 1:30

- Banded Cobra Stretch: 5x 1:30

- Coil Stretch: 5x 1:30 each side 

Cardio:

- 2.31 mile walk in 30:38 (329 calories)

Thursday 01.16.26

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 76 x10, 106 x9, 136 x8, 166 x7, 196 x6, 226 x 5x5

- Band Pull Aparts: 1x11, 9x10

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 97.5 x 4x8

- Diamond Push Ups: 2x12, 2x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 166 x 5x10

- Weighted GHD Sit Ups: 5x 5x10

- Diamond Push Ups: 5x11

Static Hang:

- 37 seconds

Cardio:

- 2.25 mile walk in 30:36 (323 calories)

Wednesday 01.15.25

Mobility Training:

Shoulder Mobility (1 round every 12:00):

- Reverse Face Pulls: 10 reps each set, sets at 5, 10, 15, 20, and 25

- Lying W Holds: 35-second holds each set, sets at 5, 10, 15, 20, and 25

- Incline DB Biceps Stretch: 1:30 holds, sets at 5, 10, 15, 20, and 25

- Ring Front Delt Stretch: 5x 1:30

- Banded Cobra Stretch: 5x 1:30

- Coil Stretch: 5x 1:30 each side 

Barbell Hang:

- 37 seconds

Cardio:

- Skipped due to a late night at work.

Tuesday 01.14.25

Strength Training:

Push/ Pull Superset #1 (every 2:00):

- Face Pulls: 73x 3x10, 77x 2x10

- Push Ups: 13.75 x 5x10

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

- Pike Pull Ups: 13.75 x1x10, 1x9, 4x8

- Landmine Presses: 25x10, 45x9, 51.25 x 4x8

Pull with Triceps Warm Up (every 3:30)

- Landmine High Pulls: 51.25 x 4x10

- JM Press Warm Ups: 40x12, 60x11, 80x10, 100x9

Arms Superset (every 3:00):

- Preacher Curls: 80 x 5x8

- JM Presses: 119.5 x 5x8

Static Hang:

- 37 seconds

Cardio:

- 2.24 mile walk in 30:02 (322 calories)

Monday 01.13.26

Mobility Training:

Shoulder Mobility:

- Reverse Face Pulls: 5’s x1x10, 10’s x 1x10, 15's x1x10, 20's x2x10

- Lying W Holds: 5’s x 1x :30, 10's x 1x :30, 15's x 1x :30, 20's x 2x :30

- Reverse Side Planks with Rotation: 5x 1:00 each side

- Banded Cobra Stretch: 5x 1:30

- Incline DB Biceps Stretch: 5x 1:00, 10's x 1:00, 15's x 1:00, 20's x 2x 1:00

- Coil Stretch: 5x 1:30 each side 

Barbell Hang:

- 37 seconds

Cardio:

- Skipped due to football

Sunday 01.12.25

Strength Training:

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

- Trap Bar Deadlifts: 76x10, 126x9, 166x8, 216x7, 256x6, 306x 5x5

- Band Pull Aparts: 1x11, 9x10

Single Leg Quads with Push Ups (every 3:45):

- Bulgarian Split Squats: 97.25 x 4x8

- Diamond Push Ups: 2x12, 2x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 165.75 x 5x10

- Weighted GHD Sit Ups: 5x 4x10, 2.5x 1x10

- Diamond Push Ups: 5x11

Static Hang:

- 37 seconds

Cardio:

- 1.97 mile walk in 30:10 (248 calories)

Saturday 01.11.25

Strength Training:

Push/ Pull Superset #1 (every 2:00):

- Face Pulls: 75.75 5x10

- Push Ups: 13.5 x 5x10

Push/ Pull Superset #2 (every 4:00):

- Chest Supported Supinated Rows: 138 x10, 188 x9, 218 x 4x8

- Dips: 0x10, 25x9, 47.5 x 4x8

Traps and Shoulders (every 3:00)

- Kelso Shrugs: 238 x 4x8

- DB Lateral Raises: 40's x 3x10, 1x9

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 37.75 x 4x8

- 1-Arm Cable Hammer Curls: 32 x 4x8

Static Hang:

- 36 seconds

Cardio:

- 2.26 mile walk in 30:22 (312 calories)