Wednesday 11.20.24

Strength Training:

Shoulders:

- DB Lateral Raises: 5’s x16, 10’s x15, 15’s x14, 20’s x13, 25’s x12, 30’s x11, 35’s x10, 40’s x 1x9, 45’s x7, 50’s x6

- Prone Cuban Presses with the first few sets

Arms Superset:

- 1-Arm Cable Pushdowns: 5x10 (worked from 32.5 to 37.5 on the machine)

- 1-Arm Cable Curls: 5x10 (worked from 27.5 to 32.5 on the machine)

Pull/Push Circuit:

- 1-Arm Cable Rows: 5x10 (worked from 62.5 to 67.5 on the machine)

- Cable Shrugs: 5x10 (worked from 52.5 to 67.5 on both sides of the machine)

- Push Ups: 5x20

Rear Delt Fly Machine:

- 40x 150 (40 on the rear Delt fly machine)

Cardio:

- None

Tuesday 11.19.24

 Finally was able to travel to Costa Rica (should’ve gotten here three days ago), so another rest day.

Monday 11.18.24

 Rest day. Flights to Costa Rica got cancelled so we’re stranded in Houston.

Sunday 11.17.24

 Rest day. We travelled to Costa Rica for vacation.

Saturday 11.16.24

 Rest day. We helped Taylor and Brenna move into their new house.

Friday 11.15.24

Strength Training:

Traps and Shoulders Tri-set (every 3:45):

- Kelso Shrugs: , 48.5 x14, 98.5 x13, 138.5 x12, 188.5 x11, 228.5 x 4x10

- Cable Face Pulls: 50 x 1x14, 55 x 1x13, 60 x 1x12, 70 x 1x11, 75 x 4x10

- DB Lateral Raises: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 1x9, 3x8

Arms Superset #1 (every 3:00):

- JM Presses: 55.5 x12, 85.5 x11, 115.5 x 4x10

- Preacher Curls: 35.5 x12, 55.5 x1, 75.5 x 4x10

Arms Superset #2 (every 4:00)

- 1-Arm Cable Pushdowns: 36.5 x 3x10

- Cable Hammer Curls: 32.5 x 3x10

Cardio:

- 2.76 mile walk with a 30 pound weighted vest in 38:09 (395 calories)

Thursday 11.14.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20.75 x 5x10

- Heels Elevated Squats: 20.75 x 5x10

Single Leg Hamstrings with Core (every 3:00):

- Landmine RDL's: 93.75 x 5x8

- GHD Sit Ups: 5x6

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

- Bulgarian Split Squats: 93.75 x 5x8

- GHD Sit Ups: 5x7

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123.75 x 5x10

- Safety Bar Squats: 123.75 x 5x10

- GHD Sit-Ups: 5x7

Cardio:

- 2.75 mile walk with a 30 pound weighted vest in 38:42 (386 calories)