Friday 3.31.17

Warm Up:
- Dynamic mobility and band shoulder drills

Strength Training:
Shoulder Shocker:
- Front Plate Raises:  25x 12, 35x 12, 45x 9, 9, 8
- DB Lateral Raises:  10x 12, 15x 12, 20x 9, 9, 8
- DB Cuban Presses: 10x 12, 15x 12, 20x 9, 9, 8

Triceps and Shoulders Giant Set:
- KB Skull Crushers:  44x 10, 10, 10, 9, 8, 3
- DB Lateral Raises:  20x 15, 15, 15, 15, 15
- Snatch Grip Overhead Barbell Hold:  55x :45, :45, :45, :45, :45

Triceps and Rear Delts Superset:
- Close Grip Bench Presses:  45x 20, 95x 19, 135x 17, 185x 15, 225x 13, 185x 16
- Band Pull Aparts:  Blue Band x 20, 19, 17, 15, 13, 16

Triceps Finisher:
- 1-Arm Reverse Grip Push Downs:  42.5x 22, 16, 10, 2

Thursday 3.30.17

Warm Up:
- Dynamic Shoulder Mobility

Strength Training:
Traps and Biceps Superset:
- Barbell Shrugs:  135x 20, 185x 19, 225x 17, 275x 15, 315x 13, 365x 11, 405x 9, 465x 7
- EZ Bar Preacher Curls:  20x 20, 35x 19, 50x17, 65x15, 80x13, 95x10, 110x6, 125x2

Biceps and Traps Superset Set (50 reps each):
- Zottman Curls:  30x 10, 10, 9, 8, 7, 6
- Cable Face Pulls:  135x 10, 10, 9, 8, 7, 6

Back and Traps Superset (50 reps):
- Chest Supported Row:  140x 10, 10, 10, 9, 8, 3
- Kelso Shrugs:  140x 10, 10, 10, 9, 8, 3

Wednesday 3.29.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 Giant Set (2 warm up sets, then 3x 7-12):
- Iso-lateral DB Raise:  10x10, 15x9, 20x 7, 6, 6
- DB Cuban Press:  10x10, 15x9, 20x 7, 6, 6
- Eccentric Mechanical Advantage DB Lateral Raise:  10x10, 15x9, 20x 7, 6, 6

Triceps and Shoulders Giant Set (50 reps):
- DB Skull Crushers:  45x 10, 10, 10, 8, 7, 5
- Elbows Out DB Extensions:  45x 10, 10, 10, 8, 7, 5
- DB Lateral Raises:  20x 10, 10, 10, 8, 7, 5 (slow reps)

Triceps and Rear Delts Superset (add a rep each week):
- Bar Dips:  12, 12, 11, 10, 9, 3 (57 reps)
- Band Pull Aparts:  Blue band x 24, 24, 22, 20, 18, 6 (114 reps)

Triceps Finisher (50 reps, alternating arms):
- 1-Arm Reverse Grip Cable Pushdowns:  42.5x 21, 15, 9, 5

Tuesday 3.28.17

Warm Up:
- Dynamic mobility for shoulder and spine

Strength Training:
Traps and Biceps Superset:
- Behind the back Barbell Shrugs:  135x 20, 185x 18, 225x 16, 275x 14, 315x 12, 365x 10, 405x 10, 465x 8
- Hammer Curls:  25x 20, 30x 18, 35x 16, 40x 14, 45x 12, 50x 10, 55x 8, 60x 6

Traps, Biceps, and Back Giant Set:
- Cable Face Pulls:  130x 10, 10, 10, 10, 10
- Cable Reverse Curls:  105x 10, 10, 10, 10, 10
- Cable Rows:  190x 10, 10, 10, 10, 10

Chin Ups:
- 38 reps in as few sets as possible with short rest.  Biggest set was 9, smallest was 2.

Monday 3.27.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Giant Set:
- Front Plate Raises:  25x 12, 35x 11, 45x 9, 8, 8
- DB Lateral Raises:  10x 12, 15x 11, 20x 9, 8, 8
- DB Cuban Presses:  10x 12, 15x 11, 20x 9, 8, 8

Triceps and Shoulders Superset (50 reps):
- Seated DB Presses:  55x 10, 10, 9, 8, 7, 6
- Iso-Lateral DB Raises:  15x 10, 10, 9, 8, 7, 6

Shoulder and Triceps Superset:
- Overhead DB Extensions:  70x 10, 10, 9, 8, 7, 6
- Band Pull Aparts:  Blue Band x 20, 20, 18, 16, 14, 12

Triceps Finisher:
- Reverse Grip Pushdowns:  70x 25, 15, 10

Sunday 3.26.17

Rest day.

Saturday 3.25.17

Warm Up:
- Dynamic stretching for shoulders

Strength Training:
Traps and Biceps Superset with Push Ups:
- DB Shrugs:  115x20, 120x18, 125x16, 130x14, 135x12, 140x10, 145x8, 150x6
- Incline DB Curls:  25x20, 30x18, 35x16, 40x14, 45x12, 50x10, 55x8, 60x6 (last three sets were broken)
- Push Ups:  10, 10, 10, 10, 10, 10, 10, 10

Traps, Lats, and Biceps Superset Set (50 reps) with Push Ups:
- Rope Face Pulls:  130x 10, 10, 10, 9, 8, 3
- Rope Curls:  120x 10, 10, 10, 9, 8, 3
- Push Ups:  10, 10, 10, 10, 10, 10

Lats Superset (50 reps) with Push Ups:
- Straight Arm Pulldowns:  105x 10, 10, 9, 8, 7, 6
- Wide Grip Lat Pulldowns:  160x 10, 10, 9, 8, 7, 6
- Push Ups:  10, 10, 10, 10, 10, 10

Friday 3.24.17

Warm Up:
- Dynamic mobility and band shoulder drills

Strength Training:
Shoulder Shocker 2.0:
- Iso-lateral DB Raises:  10x 9, 15x 8, 20x 7, 6, 5
- DB Cuban Presses: 10x 9, 15x 8, 20x 7, 6, 5
- Eccentric Mechanical Advantage Lateral Raises: 10x 9, 15x 8, 20x 7, 6, 5

Triceps and Shoulders Giant Set:
- KB Skull Crushers:  44x 10, 10, 9, 8, 7, 6
- DB Lateral Raises:  15x 15, 15, 15, 15, 15
- Snatch Grip Overhead Barbell Hold:  45x :45, :45, :45, :45, :45

Triceps and Rear Delts Superset:
- Close Grip Bench Presses:  45x 20, 95x 18, 135x 16, 185x 14, 225x 12, 185x 15
- Band Pull Aparts:  Blue Band x 20, 18, 16, 14, 12, 20

Triceps Finisher:
- 1-Arm Reverse Grip Push Downs:  40x 26, 15, 9 (go up to 42.5 next time)

Thursday 3.23.17

Warm Up:
- Dynamic Shoulder Mobility

Strength Training:
Traps and Biceps Superset:
- Barbell Shrugs:  135x 20, 185x 18, 225x 16, 275x 14, 315x 12, 365x 10
- EZ Bar Preacher Curls:  20x 20, 40x 18, 60x 16, 80x 14, 90x 9, 100x 8

Biceps, Traps, and Back Giant Set (50 reps each):
- Hammer Curls:  40x 10, 10, 10, 10, 10
- Kelso Shrugs:  140x 10, 10, 10, 10, 10
- Iso-Lateral Hammer Strength Pull Downs:  180x 10, 160x 10, 140x 10, 10, 10

Back and Traps Superset (50 reps):
- Chest Supported Row:  140x 10, 10, 9, 8, 7, 6
- Cable Face Pulls:  130x 10, 10, 9, 8, 7, 6

Wednesday 3.22.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Giant Set (2 warm up sets, then 3x 8-12):
- Front Plate Raise:  25x 12, 35x 10, 45x 8, 8, 8
- DB Lateral Raise:  10x 12, 15x 10, 20x 8, 8, 8
- DB Cuban Press:  10x 12, 15x 10, 20x 8, 8, 8

Triceps and Shoulders Giant Set (50 reps):
- DB Skull Crushers:  45x 10, 10, 9, 8, 7, 6
- Elbows Out DB Extensions:  45x 10, 10, 9, 8, 7, 6
- DB Lateral Raises:  20x 10, 10, 9, 8, 7, 6 (slow reps)

Triceps and Rear Delts Superset (add a rep each week):
- Bar Dips:  12, 11, 10, 9, 8, 6 (56 reps)
- Band Pull Aparts:  Blue band x 24, 22, 20, 18, 16, 12 (112 reps)

Triceps Finisher (50 reps, alternating arms):
- 1-Arm Reverse Grip Cable Pushdowns:  40x 20, 15, 10, 5

Tuesday 3.21.17

Warm Up:
- Dynamic mobility for shoulder and spine

Strength Training:
Traps and Biceps Superset:
- Behind the back Barbell Shrugs:  135x 20, 185x 18, 225x 16, 275x 12, 315x 6 (bring straps next time)
- Hammer Curls:  40x 10, 10, 10, 10, 10

Traps, Biceps, and Back Giant Set:
- Cable Face Pulls:  125x 10, 10, 10, 10, 10
- Cable Reverse Curls:  100x 10, 10, 10, 10, 10
- Cable Rows:  175x 10, 10, 10, 10, 10

Back and Abs Super Set:
- Chin Ups:  8, 7, 6, 5, 4, 3, 2, 2
- Serratus Crunches with Feet Elevated:  35's x 16, 14, 12, 10, 6, 4, 4

Monday 3.20.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 Giant Set:
- Isolateral DB Raises:  15x 7, 7, 7, 6, 5
- DB Cuban Presses:  15x 7, 7, 7, 6, 5
- Eccentric Mechanical Advantage Lateral Raises:  15x 7, 7, 7, 6, 5

Triceps and Rear Delts Superset (50 reps):
- Overhead DB Extensions:  65x 10, 10,10, 10, 10
- Rear Delt Raises:  15x 10, 10, 10, 10, 10

Shoulder and Triceps Superset (50 reps):
- Arnold Presses:  50x 10, 10, 10, 10, 10
- Slow Eccentric Push Ups:  10, 10, 10, 10, 10

Triceps and Rear Delts Superset Finisher:
- Reverse Grip Pushdowns:  120x 10, 135x 9, 8, 7, 6, 5, 4, 3, 2, 1
- Band Pull Aparts:  Blue Band x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Sunday 3.19.17

Warm Up:
- Dynamic stretching and band work for shoulders

Strength Training:
Traps and Biceps Superset (50 reps):
- DB Shrugs:  135x 10, 10, 10, 10, 10
- DB Curls:  40x 10, 10, 10, 10, 10

Traps, Lats, and Biceps Giant Set (50 reps):
- Kelso Shrugs:  135x 10, 10, 10, 10, 10
- Straight Arm Rope Pulldowns:  100x 10, 110x 10, 120x 10, 10, 10
- Rope Curls:  100x 10, 110, 10, 120x 10, 10, 10

Lats and Upper Back Superset (50 reps):
- Chest Supported Rows:  135x 10, 10, 10, 10, 10
- Rope Face Pulls:  120x 10, 10, 10, 10, 10

Lats and Abs Superset (55 reps):
- Wide Grip Lat Pulldowns:  175x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Leg Raises:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday 3.18.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker Giant Set (50 reps next time):
- Plate Front Raise:  45x 10, 10, 9, 8, 7
- DB Lateral Raise:  20x 10, 10, 9, 8, 7
- DB Cuban Press:  20x 10, 10, 9, 8, 7

Triceps Superset (50 reps next time):
- Barbell Skull Crushers:  105x 10, 10, 9, 8, 7 (3-count eccentric)
- Close Grip Bench Press:  105x 10, 10, 9, 8, 7 (3-count eccentric)

Main Lift/ Supplemental Superset (50/ 100 reps):
- Close Grip Bench Press:  225x 8, 8, 7, 7, 6, 5, 4, 3, 2
- Band Pull Aparts:  Blu band x 16, 16, 14, 14, 12, 10, 8, 6, 4

Triceps Finisher (50 reps):
- CS Band Reverse Grip Push Downs:  Orange Band x 20, 15, 10, 5

Friday 3.17.17

Warm Up:
Cuban Presses:
- 5x 10, 10x 10, 15x 9, 20x 8, 25x 7

Strength Training:
Biceps and Lats Superset:
- Zottman Curls:  30x 10, 10, 10, 10, 10
- Straight Arm Band Pulldowns:  Orange CS Band x 10, 10, 10, 10, 10

Traps, Biceps, and Back Giant Set:
- Barbell Shrugs with Forward Lean:  135x 10, 185x 10, 225x 10, 275x 10, 315x 10
- Hammer Curls:  35x 10, 10, 10, 10, 10
- Ring Rows:  10, 15, 15, 15, 15

Back and Calves Superset:
- Chin Ups:  8, 7, 6, 5, 4, 3, 2, 1
- Standing Calf Raises:  24, 21, 18, 15, 12, 9, 6, 3

Thursday 3.16.17

Warm Up:
- None

Strength Training:
Band Face Pulls (100 reps):
- Black Band x 25, 25, 20, 15, 15

DB Lateral Raises (Drop Sets):
- 35x 10, 8, 6
- 25x 15, 13, 11
- 15x 20, 18, 16

Tricep Giant Set:
- DB Skull Crushers: 40x 10, 9, 8
- Elbows Out DB Extensions:  40x 10, 9, 8
- DB Nuetral Grip BP:  40x 10, 9, 8

Bar Dips and Band Pull Aparts Superset:
- Dips:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- BPA's:  20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Crossover Symmetry Reverse Grip Push Downs:
- Orange Bands x 25, 15, 10

Wednesday 3.15.17

Rest day.

Tuesday 3.14.17

Rest day.

Monday 3.13.17

I had knee surgery today on a torn meniscus so I'm going to try and force myself to take the whole week off.  Then next week I'll get back to upper body training.

Sunday 3.12.17

Warm Up:
- Dynamic Shoulder warm up

Strength Training:
Superset #1 (5 sets):
- Chin Ups: 0x 7, 7, 7, 7, 7
- Dips: 0x 14, 14, 14, 14, 14

Superset #2 (3 sets):
- Chest-Supported Row:  90 (2 plates on the machine):  20, 20, 20
- Push Ups:  0x 20, 20, 20

Superset #3 (55 reps each):
- Shrug Machine:  270 (3 plates per side):  10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- DB Lateral Raises:  30's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Cable Face Pulls (55 reps):
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (started mid stack and added weight each set with minimal rest)

Superset #4 (55 reps):
- Hammer Curls w/ Fat Gripz:  45's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Decline KB Skull Crushers:  44's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Recovery:
- Reverse Grip Tricep Pushdowns: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (started mid stack and added weight each set with minimal rest)

Saturday 3.11.17

Last lower body training day before knee surgery...

Warm Up:
- Dynamic mobility drill for hips, hamstrings, and spine

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Up Sets:
- 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Deadlift:
- 585x 0, 585x 1 (PR!), 405x 10 (rep PR!)

Back Squats:
- 45x 8, 135x 7, 225x 6, 315x 5, 5, 5

Standing Calf Raises w/ KB:
- 70x 13, 13, 13, 13, 13, 13

Friday 3.10.17

Warm Up:
- Dynamic shoulder drills

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 275x 6 (rep PR at this weight), 5, 5
- Barbell Row: 275x 6, 5, 5

Superset #2 (3x10):
- Reverse Grip Bench Press: 225x 7, 7, 7
- Supinated Grip Barbell Row: 225x 7, 7, 7

Superset #3 (50 total reps):
- Incline KB Skull Crushers:  35's x 15, 13, 11, 9, 2
- Standing DB Curls w/ Fat Gripz:  45'sx 15, 13, 11, 9, 2

Shoulder Finisher:
- Band Face Pulls:  Green Band x 50
- Run-the-rack Lateral Raises:  30x 10, 25x 10, 20x 10, 15x 10, 10x 10, 5x 10

Thursday 3.09.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 255x 3, 3, 3

Deadlifts (3x 2-3):
- Warm Ups:  135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 525x 1, 555x 1 (PR)

Standing Calf Raises:
- 0x 26, 26, 26, 26

Barbell Shrugs (3x 9-10):
- 370x 10, 10, 10

Banded Face Pulls:
- Black Band x 15, 15, 14 (super set with shrugs)

Wednesday 3.08.17

Warm Up:
- Band and DB Shoulder Drills

Strength Training:
Arnold Presses:
- 40x 10, 45x 10, 50x 10, 55x 10, 60x 10

Pull Ups:
- 0x 6, 6, 6, 6, 6 (paired with Arnold Presses)

Lateral Raises/ Arnold Presses Pre-Exhaust Superset:
- 25/65x 10/8, 25/60x 10/10, 10/10, 10/10, 10/10

Fat Man Pull Ups:
- 0x 10, 10, 10, 10, 10 (paired with Lateral Raises/ Arnold Presses)

Recovery:
- Band Push Downs:  Red Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

Tuesday 3.07.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 65x 8, 115x 7, 155x 6, 205x 5, 245x 3, 3, 3

Front Rack Step Ups (3x 7-8):
- 85x 7, 7, 7

KB Swings:
- 70x 10 sets of 15

Bulgarian Split Squats (3x 11-12):
- 35's x 11, 11, 11

Single Leg Standing Calf Raises (3x 10-12):
- 0x 12, 12, 12 (super set with split squats and face pulls)

Recovery:
Banded Face Pulls:
- Black Band x 15, 14, 14 (super set with split squats and calf raises)

Monday 3.06.17

Warm Up:
- Dynamic Shoulder warm up

Strength Training:
Superset #1 (5 sets):
- Chin Ups: 0x 7, 7, 7, 6, 6
- Dips: 0x 14, 14, 14, 12, 12

Superset #2 (5 sets):
- Supinated Grip Lat Pull Downs:  175x 10, 10, 10, 10, 10
- Push Ups:  0x 20, 20, 20, 20, 20

Superset #3 (45 reps):
- Hammer Curls w/ Fat Gripz:  45x 10, 10, 10, 8, 7
- Elbows Out DB Extensions w/ Fat Gripz:  45x 10, 10, 10, 8, 7

Recovery:
- Cable Face Pull:  20x 50 (two cables, 20 on each side)

Sunday 3.05.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Back Squats (paused, 3x 2-3):
- 75x 8, 125x 7, 165x 6, 215x 5, 255x 4, 305x 3, 2, 2

Sumo Deadlifts (3x 2-3):
- 155x 5, 245x 4, 335x 3, 425x 2, 515x 1 (sumo PR), 470x 3, 2, 2

KB Swings:
- 70x 10 sets of 15 (super set with squats and deadlifts)

Standing Calf Raises (6x 9-12):
- 70x 12, 12, 12, 12, 12 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 370x 10, 9, 9

Banded Face Pulls:
- Two Green Bands x 14, 14, 14 (superset with shrugs)

Saturday 3.04.17

Warm Up:
- Dynamic shoulder drills

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 275x 5, 5, 5
- Barbell Row: 275x 5, 5, 5

Superset #2 (3x10):
- Reverse Grip Bench Press: 205x 10, 10, 10
- Supinated Grip Barbell Row: 205x 10, 10, 10

Superset #3 (3x15 or 45 total reps):
- Skull Crushers:  110x 15, 15, 15
- Standing DB Curls w/ Fat Gripz:  40x 15, 15, 15

Recovery:
- Band Push Downs:  Blue Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

Friday 3.03.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 250x 3, 3, 3

Deadlifts (3x 2-3):
- Warm Ups:  155x 5, 245x 4, 335x 3, 425x 2, 515x 1, 465x 3, 3, 3

KB Swings:
- 70x 10 sets of 14 (superset with the first 10 sets of front squats and deadlifts)

Standing Calf Raises:
- 0x 21, 21, 20, 20, 10 (super set with deadlifts)

Barbell Shrugs (3x 9-10):
- 365x 10, 10, 10

Banded Face Pulls:
- Black Band x 14, 14, 13 (super set with shrugs)

Thursday 3.02.17

Warm Up:
- Band and DB Shoulder Drills

Strength Training:
Arnold Presses (ascending sets of 10):
- 40x 10, 45x 10, 50x 10, 55x 10, 60x 10, 65x 10, 70x 10, 75x 10, 80x 8, 85x 6

Pull Ups:
- 0x 6, 6, 6, 6, 6 (paired with Arnold Presses)

Fat Man Pull Ups:
- 0x 10, 10, 10, 10, 9 (paired with Arnold Presses)

Overhead Shrugs (3x 9-10):
- 190x 10, 10, 10 (paired with delt raise circuit)

Shoulder Circuit (3x 12-15):
- Rear Delt Raises:  20x 13, 13, 13
- DB Front Raise:  20x 13, 13, 13
- DB Lateral Raises:  20x 13, 13, 13

Recovery:
- Band Push Downs:  Red Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

Wednesday 3.01.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 60x 8, 110x 7, 150x 6, 200x 5, 240x 4, 4, 4

Front Rack Step Ups (3x 7-8):
- 80x 8, 8, 8

KB Swings:
- 70x 10 sets of 14

Bulgarian Split Squats (3x 11-12):
- 30's x 12, 12, 12

Single Leg Standing Calf Raises (3x 10-12):
- 0x 12, 11, 11 (super set with split squats and face pulls)

Recovery:
Banded Face Pulls:
- Black Band x 14, 13, 13 (super set with split squats and calf raises)