Tuesday 11.05.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20 x 5x10

- Heels Elevated Squats: 20 x 5x10

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

- Landmine RDL's: 93 x 5x8

- Cable Face Pulls: 70x 5x20

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

- Bulgarian Split Squats: 93 x 5x8

- Band Pull Aparts: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123 x 5x10

- Safety Bar Squats: 123 x 5x10

- GHD Sit-Ups: 3x8, 2x7

Cardio:

- None

Monday 11.04.24

Strength Training:

Push/ Pull Superset #1 (every 3:45):

- Landmine Presses: .75x 12, 15.75x 11, 30.75x 3x10

- Landmine High Pulls: .75x 12, 15.75x 11, 30.75x 3x10

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

- Chest Supported Rows: 135x10, 185x9, 213.5x 5x8

- Weighted Dips: 0x10, 25x9, 43.75x 5x8

 Push/Pull Superset #3 (every 3:00):

- Pike Chin Ups: 5 x 5x10

- Weighted Push Ups: 5x 5x10

Triceps (every 2:30):

- Tate Presses: 50's x 2x15 (do sets at an incline next time)

Cardio:

- 2.01 mile walk with 25 pound vest in 28:21 (277 calories)

Sunday 11.03.24

Cardio:

- 4.01 mile walk with a 25 pound vest in 57:23 (564 calories)

Saturday 11.02.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 213.25 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 227 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

 Upward Pull with Push Recovery (every 3:00):

- Landmine High Pulls: 56 x 3x10

- Push Ups: 3x11

Downward Pull with Push Recovery (every 3:00):

- Lat Pulldowns: Stack+Band+20.5 x 3x10

- Push Ups: 2x11, 1x10

Biceps with Push Recovery (every 3:00):

- Spider Curls: 85x 3x10

- Push Ups: 3x10

Cardio:

- 2.01 mile walk with 24 pound vest in 30:57 (256 calories, Holly went with me so pace was slower)

Friday 11.01.24

Cardio:

- 4.03 mile walk with a 24 pound vest in 55:42 (572 calories)

Thursday 10.31.24

Strength Training:

Vertical Push (every 3:00):

- Landmine Press: 0.5 x12, 15.5x11, 30.5 3x10

- Weighted Shoulder Circles and Shoulder stretching between sets

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

- Dips: 0 x10, 25 x9, 43.5 x 5x8

- Cable Face Pulls: 70 x 7x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 86.25 x10, 116.25 x 4x9

- DCable Face Pulls: 70 x 5x10

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 33's x 3x10

- DB Lateral Raises: 40's x 3x8

Cardio:

- None

Wednesday 10.30.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 19.75 x 5x10

- Heels Elevated Squats: 19.75 x 5x10

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

- Landmine RDL's: 92.75 x 5x8

- Band Pull Aparts: 5x20

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

- Bulgarian Split Squats: 92.75 x 5x8

- No Moneys: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 122.75 x 5x10

- Safety Bar Squats: 122.75 x 5x10

- GHD Sit-Ups: 2x8, 3x7

Cardio:

- None