Friday 04.04.25

Cardio:

- 1.51 mile walk in 20:42 (205 calories)

Mobility Training:

- Move U Shoulder Impingement Level 1, Week 3, Day 5

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 90x10, 140x9, 180x8, 230x7, 270x6, 320x 5x5

Single Leg Quads with Push Ups (every 3:00):

- Bulgarian Split Squats: 100 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 172.75 x 5x10

- Weighted GHD Sit Ups: 20x 1x10, 15x 4x10

Thursday 04.03.25

Cardio:

- 2.67 mile walk in 35:14 (386 calories). 

Mobility Training:

- Move U Shoulder Impingement Level 1, Week 3, Day 4:

Stretching Finisher:

- Pec Minor Stretch: 2:00, 1:30, 1:00, and :30 rounds each side

- Lying Cuban Press with Hold: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

- Incline DB Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

Wednesday 04.02.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 103 x12, 133 x11, 163 x10, 193 x9, 223 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 50 x 4x8

Traps and Shoulders (every 3:30)

- Kelso Shrugs: 243 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:00):

- JM Presses: 65x10, 95x10, 124.5 x 3x8

- Preacher Curls: 65.5 x10, 75.5 x9, 85.5 x 3x8

Arms Finisher (one set to failure, try to increase reps each week):

- Tate Press: 55's x 1x14

- 1-Arm Hammer Curls: 55x 1x8

Cardio:

- 1.42 mile walk in21:43 (203 calories)

Mobility:

- None

Tuesday 04.01.25

Mobility Training:

- Move U Shoulder Impingement Level 1, Week 3, Day 3:

Stretching Finisher:

- Pec Minor Stretch: 2:00, 1:30, 1:00, and :30 rounds each side

- Lying Cuban Press with Hold: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

- Incline DB Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

Cardio:

- None due to a late night at work.

Monday 03.31.25

Strength Training:

Squats (every 3:00):

- Safety Bar Squats: 85x10, 115x9, 145x8, 175x7, 205x6, 235x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 100 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 172.5 x 5x10

- Weighted GHD Sit Ups: 20x 1x10, 15x 4x10

Cardio:

- None due to rain.

Mobility Training:

- Move U Shoulder Impingement Program, Level 1, Week 3, Day 2:

Sunday 03.30.25

 Cardio:

- Skipped due to rain 

Mobility Training:

- Move U Shoulder Impingement Program, Level 1, Week 3, Day 1:

Chest Opener Stretches (Accumulate 5:00 each):

- Pec Minor Stretch: 2:00, 1:30, 1:00, and :30 rounds each side

- Lying Holds: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

- Incline DB Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

Saturday 03.29.25

Cardio:

- 1.57 mile walk in 21:44 (210 calories) 

Mobility Training:

Move U Shoulder Movements as a warm up:

Strength Training:

Push/ Pull Superset #1 (every 4:00):

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 53.5x 4x8

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 53.5x 4x8

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

- Weighted Push Ups: 16.5 x 10x10

- Lat Pulldowns: Stack+52 x 10x10

Arms Superset (every 4:00):

- 1-Arm Cable Pressdowns: 41x 3x8

- 1-Arm Cable Curls: 41x 3x8

Arms Finisher:

- Tate Presses: 55x 1x13

- 1-Arm Hammer Curls: 55x 1x7