Friday 6.30.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 265x 2, 2, 2

Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 360x 3, 3, 3

Front Rack Reverse Lunges (3x9):
- 140x 9, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 50x 15, 14, 14 (superset with lunges)

Abs Tri-Set:
- Barbell Evil Wheels: 95x 8, 8, 7
- Serratus Crunches: 95x 16, 16, 14
- Vacuum Twists:  24, 24, 21

Tabata Air Squats:
- 131 Reps:  3 rounds of 17 and 5 rounds of 16

Thursday 6.29.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 5, 4, 1
- Band Face Pull with Pull Aparts:  10, 9, 8, 7, 6, 5, 5, 4, 1

Weighted Dips (3x10 or 30 reps):
- 40x 10, 10, 10
- Band Face Pulls with Pull Aparts:  10, 10, 10

Triceps Superset (3x15 or 45 reps):
- Elbows Out DB Extensions:  55x 13, 13, 12, 7 (3-count negatives)
- Neutral Grip DB Bench Press:  55x 13, 13, 12, 7
- Band Face Pulls with Pull Aparts:  13, 13, 12, 7

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 10, 9, 1
- DB Cuban Presses:  20x 10, 10, 9, 1
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 10, 9, 1

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- Orange CS Band x 28, 20, 12

Wednesday 6.28.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5 or 15 reps):
- 260x 5, 4, 4, 2

Supinated Grip Barbell Rows (3x10 or 30 reps):
- 210x 10, 9, 9, 2

Traps Superset (3x15 or 45 reps):
- Behind the Back Barbell Shrugs:  325x 5, 315x 5, 225x 13, 135x 22 (forgot straps)
- Face Pulls w/ Pull Apart:  Black Band x 5, 5, Green Band x 13, 22

Alternating DB Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 45x 12, 12, 10, 9, 2
- Push Ups:  12, 12, 10, 9, 2

Barbell Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 70x 15, 15, 13, 2
- Push Ups:  15, 15, 13, 2

EZ Bar Reverse Curls and Push Ups (3x15 or 45 reps):
- 60x 12, 12, 10, 9, 2
- Push Ups:  12, 12, 10, 9, 2

Tuesday 6.27.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 350x 3, 2, 2

Sumo Deadlifts (3x3):
- 135x 6, 225x 5, 315x 4, 365x 3, 3, 3

Barbell Step Ups (20" box, 3x9):
- 90x 9, 9, 8 (superset with calf raises)

Standing Calf Raises:
- 50x 15, 14, 14 (superset with step ups)

Abs Giant Set:
- Barbell Evil Wheels:  95x 8, 7, 7
- Flutter Kicks:  16, 14, 14 (4-count reps)
- Vacuum Twists:  24, 21, 21

Tabata Squats:
- 130 reps:  2 rounds of 17 and 6 rounds of 16

Monday 6.26.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 55x 10, 60x 9, 65x 8, 70x 7, 75x 6, 80x 5, 4, 4, 2
- Band Face Pulls with Pull Aparts:  10, 9, 8, 7, 6, 5, 4, 4, 2

Standing Barbell Press (3x10 or 30 reps):
- 140x 10, 10, 10
- Band Face Pulls with Pull Aparts:  10, 10, 10

Overhead Barbell Tricep Extensions (3x15 or 45 reps):
- 100x 14, 14, 13, 4
- Band Face Pulls with Pull Aparts:  14, 14, 13, 4

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 10, 9, 1
- DB Cuban Presses:  20x 10, 10, 9, 1
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 10, 9, 1

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- 55x 15, 15, 13, 12, 5

Sunday 6.25.17

Rest day.

Saturday 6.24.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x 5, 25x 4, 50x 3, 75x 2, 100x 1, 40x 5, 5, 5

Wide Grip Lat Pulldowns (3x10 or 30 reps):
- 190x 10, 10, 9, 1

Straight Arm Pulldowns (3x15 or 45 reps):
- 70x 14, 13, 13, 5

Cable Face Pulls (3x15 or 45 reps):
- 145x 15, 15, 15

DB Shrugs (3x15 or 45 reps):
- 135x 14, 14, 14, 3

Alternating DB Curls w/ Fat Gripz with Push Ups (3x15 0r 45 reps):
- 45x 13, 12, 9, 8, 2
- Push Ups:  13, 12, 9, 8, 3

Preacher Curls w/ EZ Bar and Fat Gripz with Push Ups (3x15 or 45 reps):
- 70x 12, 12, 9, 8, 4
- Push Ups:  12, 12, 9, 8, 4

Preacher Reverse Curls w/ EZ Bar with Push Ups (3x15 or 45 reps):
- 60x 12, 12, 9, 8, 4
- Push Ups: 12, 12, 9, 8, 4

Friday 6.23.17

Still nursing a tweaked back...

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats:
- 45x 10, 65x 10, 75x 10, 95x 10, 115x 10, 135x 10, 155x 10, 165x 8, 185x 6, 205x 4, 225x 2

Deadlifts (3x6):
- Skipped due to lower back

Front Rack Reverse Lunges (3x9):
- 140x 8, 8, 8

Barbell Hip Thrusts:
- 225x 10, 10, 10 (pause at the top)

Serratus Crunches:
- 135x 14, 14, 14 (superset with standing calf raises)

Standing Calf Raises:
- 50x 14, 14, 14 (superset with serratus crunches)

Tabata Air Squats:
- 129 Reps:  1 round of 17 and 7 rounds of 16

Thursday 6.22.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 4, 4, 2
- Band Face Pull with Pull Aparts:  10, 9, 8, 7, 6, 5, 4, 4, 2

Weighted Dips (3x10 or 30 reps):
- 35x 10, 10, 10
- Band Face Pulls with Pull Aparts:  10, 10, 10

Triceps Superset (3x15 or 45 reps):
- Elbows Out DB Extensions:  55x 13, 13, 11, 8 (3-count negatives)
- Neutral Grip DB Bench Press:  55x 13, 13, 11, 8
- Band Face Pulls with Pull Aparts:  13, 13, 11, 8

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 9, 9, 2
- DB Cuban Presses:  20x 10, 9, 9, 2
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 9, 9, 2

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- Orange CS Band x 27, 20, 13

Wednesday 6.21.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Landmine Rows (testing tweaked back):
- 25x 15, 50x 14, 75x 13, 100x 12, 125x 10 (didn't feel great so I switched to single arm rows)

1-Arm Landmine Rows:
- 75x 10, 10, 10 (using a bench)

Supinated Grip Fat Man Pull Ups:
- 10, 10, 10

Traps Superset:
- Behind the Back Barbell Shrugs:  215x 20, 20, 20
- Face Pulls w/ Pull Apart:  Green Band x 20, 20, 20

Alternating DB Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 45x 12, 12, 11, 10
- Push Ups:  12, 12, 11, 10

Barbell Spider Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 70x 12, 12, 11, 10
- Push Ups:  12, 12, 11, 10

EZ Bar Reverse Curls and Push Ups (3x15 or 45 reps):
- 60x 12, 12, 11, 10
- Push Ups:  12, 12, 11, 10

Tuesday 6.20.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 350x 2, 2, 1 (tweaked back on last set)

Sumo Deadlifts (3x6):
- 135x 5, 225x 4, 315x 3, 365x 1 (stopped due to tweaked back)

Barbell Step Ups (20" box, 3x 8-9):
- 90x 9, 8, 8 (superset with calf raises)

Donkey Calf Raises:
- 200x 15, 14, 14 (superset with step ups)

Abs Giant Set:
- Barbell Evil Wheels:  95x 7, 7, 7
- Flutter Kicks:  14, 14, 14 (4-count reps)
- Vacuum Twists:  21, 21, 21

Tabata Squats:
- 126 reps:  8 rounds of 16

Monday 6.19.17

Rest day.

Sunday 6.18.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press (3x5 or 15 reps):
- 55x 10, 60x 9, 65x 8, 70x 7, 75x 6, 80x 4, 4, 3, 2, 2
- Band Face Pulls with Pull Aparts:  10, 9, 8, 7, 6, 4, 4, 3, 2, 2

Standing Barbell Shoulder Press (3x10 or 30 reps):
- 140x 10, 10, 9, 1
- Band Face Pulls with Pull Aparts:  10, 10, 9, 1

Overhead Barbell Tricep Extensions (3x15 or 45 reps):
- 100x 14, 13, 13, 5
- Band Face Pulls with Pull Aparts:  14, 13, 13, 5

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 10, 9, 9, 2
- DB Cuban Presses:  20x 10, 9, 9, 2
- Eccentric Mechanical Advantage Lateral Raises:  20x 10, 9, 9, 2

Triceps Superset (3x15 or 45 reps):
- Skull Crushers:  70x 12, 13, 13, 6 (3-second negatives)
- Close Grip Bench Press:  70x 13, 13, 13, 6

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- 55x 15, 14, 13, 12, 6

Saturday 6.17.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x 5, 25x 4, 50x 3, 75x 2, 95x 1, 40x 5, 5, 4, 1

Wide Grip Lat Pulldowns (3x10 or 30 reps):
- 190x 10, 9, 9, 2

Straight Arm Pull Downs (3x15 or 45 reps):
- 70x 13, 13, 13, 6

Cable Face Pulls (3x15 or 45 reps):
- 145x 15, 15, 14, 1

DB Shrugs (3x15 or 45 reps):
- 135x 14, 14, 13, 4

Alternating DB Curls w/ Fat Gripz with Push Ups (3x15 0r 45 reps):
- 45x 13, 11, 9, 8, 4
- Push Ups:  13, 11, 9, 8, 4

Preacher Curls w/ EZ Bar and Fat Gripz with Push Ups (3x15 or 45 reps):
- 70x 12, 11, 9, 8, 5
- Push Ups:  12, 11, 9, 8, 5

Preacher Reverse Curls w/ EZ Bar with Push Ups (3x15 or 45 reps):
- 60x 12, 11, 9, 8, 5
- Push Ups: 12, 11, 9, 8, 5

Friday 6.16.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 260x 3, 3, 3

Deadlifts (3x6):
- 135x 5, 225x 4, 315x 3, 360x 6, 6, 6

Front Rack Reverse Lunges (3x9):
- 135x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 45x 15, 15, 15 (superset with lunges)

Abs Tri-Set:
- Barbell Evil Wheels: 95x 7, 7, 7
- Serratus Crunches: 95x 14, 14, 14
- Vacuum Twists:  21, 21, 21

Tabata Air Squats:
- 127 Reps:  7 rounds of 16 and 1 round of 15

Thursday 6.15.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 4, 4, 4, 3
- Band Face Pull with Pull Aparts:  10, 9, 8, 7, 6, 4, 4, 4, 3

Weighted Dips (3x10 or 30 reps):
- 30x 10, 10, 10
- Band Face Pulls with Pull Aparts:  10, 10, 10

Triceps Superset (3x15 or 45 reps):
- Elbows Out DB Extensions:  55x 13, 12, 11, 9 (3-count negatives)
- Neutral Grip DB Bench Press:  55x 13, 12, 11, 9
- Band Face Pulls with Pull Aparts:  26, 24, 22, 18

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  20x 9, 9, 9, 3
- DB Cuban Presses:  20x 9, 9, 9, 3
- Eccentric Mechanical Advantage Lateral Raises:  20x 9, 9, 9, 3

1-Arm Reverse Grip Cable Pushdowns (60 reps):
- Orange CS Band x 26, 20, 14

Wednesday 6.14.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5 or 15 reps):
- 260x 4, 4, 4, 3

Supinated Grip Barbell Rows (3x10 or 30 reps):
- 210x 9, 9, 9, 3

Traps Superset (3x15 or 45 reps):
- Behind the Back Barbell Shrugs:  325x 13, 13, 13, 6
- Face Pulls w/ Pull Apart:  Green Band x 13, 13, 13, 6

Alternating DB Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 45x 12, 11, 10, 9, 3
- Push Ups:  12, 11, 10, 9, 3

Barbell Curls w/ Fat Gripz and Push Ups (3x15 or 45 reps):
- 70x 15, 14, 13, 3
- Push Ups:  15, 14, 13, 3

EZ Bar Reverse Curls and Push Ups (3x15 or 45 reps):
- 60x 12, 11, 10, 9, 3
- Push Ups:  12, 11, 10, 9, 3

Tuesday 6.13.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 345x 3, 3, 3

Sumo Deadlifts (3x6):
- 135x 5, 225x 3, 315x 1, 355x 6, 6, 6

Barbell Step Ups (20" box, 3x 8-9):
- 90x 8, 8, 8 (superset with calf raises)

Standing Calf Raises:
- 45x 15, 15, 15 (superset with step ups)

Abs Superset:
- Barbell Evil Wheels:  95x 7, 7, 6
- Flutter Kicks:  21, 21, 18 (4-count reps)

Tabata Squats:
- 126 reps:  6 rounds of 16 and 2 rounds of 15

Monday 6.12.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5 or 15 reps):
- 50x 10, 55x 9, 60x 8, 65x 7, 70x 6, 75x 5, 5, 5
- Band Pull Aparts:  Blue Band x 10 after each set of presses

Standing Barbell Shoulder Press w/ Band Pull Aparts (3x10 or 30 reps):
- 140x 10, 9, 9, 2
- Band Pull Aparts:  Blue Band x 10 after each set of presses

Overhead Barbell Tricep Extensions w/ Band Pull Aparts (3x15 or 45 reps):
- 100x 14, 13, 12, 6
- Band Pull Aparts:  Blue Band x 10 after each set of extensions

Shoulder Shocker 2.0 (3x10 or 30 reps):
- Iso-Lateral DB Raises:  25x 7, 7, 6, 5, 3, 2
- DB Cuban Presses:  25x 7, 7, 6, 5, 3, 2
- Eccentric Mechanical Advantage Lateral Raises:  25x 7, 7, 6, 5, 3, 2

1-Arm Reverse Grip Cable Pushdowns (50 reps):
- 55x 17, 16, 13, 4

Sunday 6.11.17

Rest day.

Saturday 6.10.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x 5, 25x 4, 50x 3, 75x 2, 90x 1, 40x 5, 4, 4, 2

Wide Grip Lat Pulldowns (3x10 or 30 reps):
- 190x 9, 9, 9, 3

Straight Arm Pull Downs (3x15 or 45 reps):
- 70x 12, 12, 12, 9

Cable Face Pulls (3x15 or 45 reps):
- 145x 15, 14, 14, 2

DB Shrugs (3x15 or 45 reps):
- 135x 14, 13, 13, 5

Alternating DB Curls w/ Fat Gripz with Push Ups (3x15 0r 45 reps):
- 45x 12, 10, 9, 8, 6
- Push Ups:  12, 10, 9, 8, 6

Preacher Curls w/ EZ Bar and Fat Gripz with Push Ups (3x15 or 45 reps):
- 70x 12, 10, 9, 8, 6
- Push Ups:  12, 10, 9, 8, 6

Preacher Reverse Curls w/ EZ Bar with Push Ups (3x15 or 45 reps):
- 60x 12, 10, 9, 8, 6
- Push Ups: 12, 10, 9, 8, 6

Friday 6.09.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4, 255x 3, 3, 3

Deadlifts (3x6):
- 135x 5, 225x 3, 315x 1, 350x 6, 6, 6

Front Rack Reverse Lunges (3x9):
- 130x 9, 9, 9 (superset with calf raises)

Donkey Calf Raises:
- 200x 14, 14, 14 (superset with lunges)

Abs Super Set:
- Barbell Evil Wheels: 95x 7, 7, 6
- Serratus Crunches: 95x 14, 14, 12

Tabata Air Squats:
- 125 Reps:  5 rounds of 16 and 3 rounds of 15

Thursday 6.08.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 270x 5, 5, 5
- Band Pull Aparts:  10, 10, 10, 10, 10, 10, 10, 10(one set after each set of bench)

Weighted Dips (3x10 or 30 reps):
- 25x 10, 10, 10
- Band Pull Aparts:  10, 10, 10 (one set after each set of dips)

Elbows Out DB Extensions (3x15 or 45 reps):
- 55x 15, 15, 13, 2 (3-count negatives)
- Band Pull Aparts:  10, 10, 10, 10

Shoulder Shocker 2.0 (8-12 reps):
- Iso-Lateral DB Raises:  20x 9, 9, 8
- DB Cuban Presses:  20x 9, 9, 8
- Eccentric Mechanical Advantage Lateral Raises:  20x 9, 9, 8

1-Arm Reverse Grip Cable Pushdowns:
- 55x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wednesday 6.07.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Barbell Row/ Supinated Grip Barbell Row Warm Ups:
- 45x 10/10, 95x 9/9, 135x 8/8, 185x 7/7, 225x 6/6

Barbell Rows (3x5):
- 255x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 205x 10, 10, 10

Traps Superset (3x15):
- Behind the Back Barbell Shrugs:  320x 15, 15, 15
- Face Pulls w/ Pull Apart:  Green Band x 15, 15, 15

Alternating DB Curls w/ Fat Gripz and Push Ups (50 reps):
- 40x 18, 15, 13, 4
- Push Ups:  18, 15, 13, 4

Barbell Curls w/ Fat Gripz and Push Ups (50 reps):
- 70x 15, 13, 12, 10
- Push Ups:  15, 13, 12, 10

Tuesday 6.06.17

Warm Up:
- Dynamic mobility for hips and spine
- Hip Circle walks

Strength Training:
Back Squats (3x 2-3):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 340x 3, 3, 3

Sumo Deadlifts (3x6):
- 345x 6, 6, 6

Barbell Step Ups (20" box, 3x 8-9):
- 85x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 45x 15, 15, 14

Abs Superset:
- Barbell Evil Wheels:  95x 7, 6, 6
- Flutter Kicks:  21, 18, 18 (4-count reps)

Tabata Squats:
- 124 reps:  4 rounds of 16 and 4 rounds of 15

Monday 6.05.17

Rest day and a golf tournament.

Sunday 6.04.17

Warm Up:
- Dynamic Mobility and Band drills for shoulders

Strength Training:
1-Arm Standing DB Press w/ Band Pull Aparts (3x5 or 15 reps):
- 50x 10, 55x 9, 60x 8, 65x 7, 70x 6, 75x 5, 5, 4, 1
- Band Pull Aparts:  Blue Band x 10 after each set of presses

Standing Barbell Shoulder Press w/ Band Pull Aparts (3x10 or 30 reps):
- 140x 10, 9, 8, 3
- Band Pull Aparts:  Blue Band x 10 after each set of presses

Overhead Barbell Tricep Extensions w/ Band Pull Aparts (3x15 or 45 reps):
- 100x 13, 12, 11, 9
- Band Pull Aparts:  Blue Band x 10 after each set of extensions

Shoulder Shocker 2.0 (3x 8-12 reps):
- Iso-Lateral DB Raises:  20x 9, 9, 8
- DB Cuban Presses:  20x 9, 9, 8
- Eccentric Mechanical Advantage Lateral Raises:  20x 9, 9, 8

1-Arm Reverse Grip Cable Push Downs (50 reps):
- 55x 17, 15, 13, 5

Saturday 6.03.17

Warm Up:
- Dynamic shoulder mobility and band drills

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x 5, 25x 4, 50x 3, 70x 2, 85x 1, 40x 4, 4, 4, 3

Wide Grip Lat Pulldowns (3x10 or 30 reps):
- 185x 10, 10, 10

Straight Arm Pull Downs (3x10 or 30 reps):
- 70x 10, 10, 10

Cable Face Pulls (3x15 or 45 reps):
- 145x 15, 14, 13, 3

DB Shrugs (3x15 or 45 reps):
- 135x 13, 13, 13, 6

Alternating Hammer Curls w/ Fat Gripz with Push Ups (50 reps):
- 40x 18, 17, 15
- Push Ups:  18, 17, 15

Barbell Curls w/ Fat Gripz with Push Ups (50 reps):
- 70x 14, 13, 12, 11
- Push Ups:  14, 13, 12, 11

Friday 6.02.17

Warm Up:
- Dynamic mobility drills for hamstrings, hips, and spine
- Hip Circle Walks

Strength Training:
Front Squats (3x3):
- 45x 12, 95x 10, 135x 8, 185x 6, 225x 4 (hip circle on w/u sets), 250x 3, 3, 3

Deadlifts (3x6):
- 135x 5, 225x 3, 315x 1, 340x 6, 6, 6

Front Rack Reverse Lunges (3x9):
- 125x 9, 9, 9 (superset with calf raises)

Standing Calf Raises:
- 45x 15, 14, 14 (superset with lunges)

Abs Super Set:
- Barbell Evil Wheels: 95x 7, 6, 6
- Serratus Crunches: 95x 14, 12, 12

Tabata Air Squats:
- 123 Reps:  3 rounds of 16 and 4 rounds of 15

Thursday 6.01.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Close Grip Bench Press:
- 45x 15, 95x 13, 135x 11, 185x 9, 225x 7, 270x 5, 5, 4
- Band Pull Aparts:  10, 10, 10, 10, 10, 10, 10, 10(one set after each set of bench)

Weighted Dips (5x10):
- 20x 10, 10, 10, 10, 9
- Band Pull Aparts:  10, 10, 10, 10, 10 (one set after each set of dips)

Elbows Out DB Extensions (50 reps):
- 55x 15, 14, 13, 8 (3-count negatives)
- Band Pull Aparts:  10, 10, 10, 10

Shoulder Shocker 2.0 (8-12 reps):
- Iso-Lateral DB Raises:  20x 9, 8, 8
- DB Cuban Presses:  20x 9, 8, 8
- Eccentric Mechanical Advantage Lateral Raises:  20x 9, 8, 8

Reverse Grip Cable Pushdowns (60 reps):
- Orange CS Bands x 25, 20, 15