Tuesday 10.31.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 285x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 235x 10, 10, 10

Landmine Rows (3x15):
- 150x 15, 15, 15

Behind the Back Barbell Shrugs, Overhead Shrugs, and Snatch Grip Front Raises (3x15):
- BTBBBS:  285x 15, 15, 15
- OHS:  145x 15, 15, 15
- SGFR:  45x 15, 15, 15

DB Curls with Fat Gripz (3x15):
- 40x 13, 13, 13, 6

EZ Bar Reverse Curls (3x25):
- 45x 21, 20, 20, 14

Monday 10.30.17

Warm Up:
Core Circuit (3x10-15):
- Barbell Serratus Crunches:  95x 10, 10, 10
- Band Good Mornings:  Black x 10, 10, 10
- Vacuum Trunk Twists:  10, 10, 10

Strength Training:
Sumo Dealifts (3x2-3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 525x 1, 450x 3, 3, 3

Back Squats (3x2-3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 385x 1, 335x 3, 2, 2

Standing Calf Raises:
- 80x 14, 14, 14

Sunday 10.29.17

Warm Up:
- Dynamic mobility and band drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 5, 4, 1
- Band Pull Aparts:  Blue x 10, 9, 8, 7, 6, 5, 5, 4, 1

1-Arm DB Press (3x10):
- 65x 10, 10, 10
- Band Pull Aparts:  Blue x 10, 10, 10

Seated Behind the Neck Military Press (3x15):
- 115x 15, 15, 14, 1
- Band Pull Aparts:  Blue x 15, 15, 14, 1

Triceps Superset (3x10):
- Overhead BB Triceps Extensions:  95x 10, 9, 9, 2
- 1-Arm DB Overhead Extensions:  30x 10, 9, 9, 2
- Band Pull Aparts:  Blue x 20, 18, 18, 4

DB Lateral Raises Drop Sets (3x10 or 30 reps at each weight):
- 35x 10, 9, 8, 3
- 30x 10, 9, 8, 3
- 25x 10, 9, 8, 3
- 20x 10, 9, 8, 3

Reverse Grip Cable Pushdowns (3x25):
- 50x 25, 25, 25

Saturday 10.28.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 70x 3, 90x 2, 115x 1, 60x 5, 5, 4, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 10, 10, 10

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 15, 15, 14, 1
- Cable Face Pulls:  120x 15, 15, 14, 1

Superset #2 (3x15 or 45 reps):
- DB Shrugs:  105x 15, 15, 15 (forgot my straps I did a lighter weight)
- Wide Grip Front Raises:  45x 15, 15, 15

DB Curls with Fat Gripz (3x15 or 45 reps):
- 40x 13, 12, 12, 8

EZ Bar Reverse Curls (3x25 or 75 reps):  
- 45x 20, 20, 20, 15

Friday 10.27.17

Warm Up:
- Barbell Evil Wheels:  100x 10, 10, 10
- Banded Romanian Deadlifts:  100x 10, 10, 10 (red, blue, then green)
- Vacuum Twists:  10, 10, 10

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 520x 1, 445x 3, 3, 3

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 305x 1, 245x 3, 3, 3

Standing Calf Raises (3x15):
- 80x 15, 15, 15

Thursday 10.26.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 5, 4
- Band Pull Aparts between sets

Weighted Dips (3x10):
- 45x 10, 10, 9
- Band Pull Aparts between sets

Triceps Superset (3x15):
- Skull Crushers: 80x 15, 15, 14
- Elbows Out DB Extensions:  35x 15, 15, 14
- Band Pull Aparts between sets

Shoulder Superset (rest equal to hold time):
- DB Lateral Raises:  30x 16, 15, 15
- Barbell Overhead Hold:  60x :48, :45, :45

Tricep Finisher (3x25, :30 rest):
- Reverse Grip Skull Crushers:  55x 21, 21, 21

Wednesday 10.25.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 285x 5, 4, 3, 3

Supinated Grip Barbell Rows (3x10):
- 235x 10, 8, 6, 6

Landmine Rows (3x15):
- 150x 15, 12, 9, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Snatch Grip Front Raises (3x15):
- BTBBBS:  285x 15, 12, 9, 9
- OHS:  145x 15, 12, 9, 9
- SGFR:  45x 15, 12, 9, 9

DB Curls with Fat Gripz (3x15):
- 40x 12, 12, 12, 9

EZ Bar Reverse Curls (3x25):
- 40x 25, 25, 25

Tuesday 10.24.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset (3x15):
- Barbell Serratus Crunches:  95x 10, 10, 10
- Good Mornings:  45x 10, 95x 10, 135x 10

Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 520x 1, 445x 3, 3, 3

Back Squats (3x3):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 380x 1, 330x 3, 3, 3

Standing Calf Raises:
- 75x 15, 15, 15

Monday 10.23.17

Warm Up:
- Dynamic mobility drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 4, 4, 2
- Band Pull Aparts between sets

1-Arm DB Press (3x10):
- 65x 10, 10, 9, 1
- Band Pull Aparts between sets

Seated Behind the Neck Military Press (3x15):
- 115x 15, 114, 14, 2
- Band Pull Aparts between sets

Triceps and Shoulder Finisher (3x15):
- Overhead DB Triceps Extensions:  35x 15, 14, 14, 2
- DB Lateral Raises:  30x 15, 14, 14, 2

Reverse Grip Cable Pushdowns (3x25):
- 110x 25, 25, 23, 2

Sunday 10.22.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 4, 2

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 10, 10, 10 (stay at this weight)

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 15, 14, 14, 2
- Cable Face Pulls:  120x 15, 14, 14, 2

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 20, 19, 19, 2
- Wide Grip Front Raises:  40x 20, 19, 19, 2

DB Curls with Fat Gripz (3x15):
- 35x 15, 15, 15

Cable Reverse Curls (3x15):  
- 40x 25, 20, 20, 5

Saturday 10.21.17

Warm Up:
- Vacuum Twists:  0x 13, 13, 13
- 45 Degree Hip Extensions:  25x 13, 13, 13
- GHD Sit Ups:  10x 13, 13, 13

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 515x 1, 440x 3, 3, 3

Front Squats (3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 300x 1, 240x 3, 3, 3

Barbell Reverse Lunges (3x6):
- 45x9, 95x8, 135x7, 185x 6, 6, 5

Quads/ Hamstrings Superset (3x9 each):
- Single Leg Extensions:  90x 9, 9, 9 (:30 rest)
- Single Leg Standing Leg Curls:  60x 9, 8, 8 (:30 rest)

Donkey Calf Raises (3x12):
- 220x 10, 10, 10 (1:00 rest)

Friday 10.20.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 5, 4, 4
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 9, 8, 8
- Band Pull Aparts between sets

Triceps Circuit (3x12 each):
- Dips: 0x 10, 9, 8
- Skull Crushers: 80x 10, 9, 8
- Elbows Out DB Extensions:  35x 10, 9, 8
- Band Pull Aparts:  30, 27, 24 (red band)

Shoulder Superset (:45):
- DB Lateral Raises:  30x 15, 15, 15
- Barbell Overhead Hold:  60x :45, :45, :45

Tricep Finisher (3x25, :30 rest):
- Reverse Grip Skull Crushers:  55x 20, 20, 20

Thursday 10.19.17

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

Strength Training:
Sumo Deadlifts (3x3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 515x1, 440x 3, 3, 3

Back Squats (3x3):
- 45x 9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 365x2, 375x1, 325x 3, 3, 3

Barbell Rows (3x5):
- 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 280x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 230x 10, 10, 10

Hammer Curls: (3x15):
- 45x 15, 15, 15

Wednesday 10.18.17

Rest day.

Tuesday 10.17.17

Rest day.

Monday 10.16.17

Rest day.

Sunday 10.15.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Shoulder Press and Weighted Chin Ups Superset (3x5):
- SP:  45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 4, 3, 3
- WCU:  0x 5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 3, 3

DB Press and Wide Grip Pull Ups Superset (3x10):
- DBP:  65x 10, 9, 9, 2
- WGPU:  0x 10, 10, 9, 1

Seated BTN Military Press and Parallel Grip Lat Pulldown Superset (3x15):
- MP:  115x 14, 14, 14, 3
- LPD:  165x 14, 14, 14, 3

Wide Grip Front Raise and DB Lateral Raise Superset (3x15):
- WGFR:  50x 15, 15, 15
- DBLR:  35x15, 30x15, 25x15

DB Overhead Extensions and Seated DB Curls Superset (3x15):
- DBOE:  35x 15, 15, 15
- SDBC:  35x 15, 15, 15

Reverse Grip Pushdowns and Reverse Cable Curls Superset (3x25):
- RGP:  110x 25, 25, 25
- RCC:  50x 25, 25, 40x 25

Saturday 10.14.17

Warm Up:
- 45 Degree Hip Extensions:  0x 15, 15, 15
- GHD Sit Ups:  0x 15, 15, 15
- Vacuum Twists:  0x 15, 15, 15

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 510x 1, 435x 3, 3, 3

Front Squats (3x6):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 295x 2, 235x 6, 6, 5

Quads/ Hamstrings Superset (3x9 each):
- Leg Extensions:  180x 9, 9, 9 (Do single legs next time)
- Standing Leg Curls:  55x 9, 9, 9 (each leg)

Donkey Calf Raises (3x12):
- 200x 12, 12, 12

Friday 10.13.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 4, 4, 4
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 8, 8, 8
- Band Pull Aparts between sets

Weighted Dips (3x15):
- 25x 15, 14, 13
- Band Pull Aparts between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 20, 19, 18
- Elbows Out DB Extensions:  35x 20, 19, 18

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 20, 20, 20
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 25

Thursday 10.12.17

Warm Up:
- Barbell Evil Wheels:  95x 10, 10, 10
- Banded Romanina DL's:  95+ Green Band x 10, 10, 10

Strength Training:
Barbell Reverse Lunges (3x6) superset with KB Swings:
- BRL:  45x 9, 95x 8, 135x 7, 185x 6, 5, 5
- KBS:  70x 10, 10, 10, 10, 10, 10

Front Rack Step Ups (20" box, 3x9) superset with KB Swings:
- FRSU:  75x 9, 8, 8
- KBS:  70x 10, 10, 10

DB Bulgarian Split Squats (3x13) superset with KB Swings:
- DBBSS:  35's x 12, 11, 11
- KBS:  70x 10, 10, 10

Jump Rope:
- 5 rounds of singles :30 on, :30 off

Wednesday 10.11.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 280x 5, 4, 3, 3

Supinated Grip Barbell Rows (3x10):
- 230x 10, 8, 6, 6

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  145x 15, 112, 12, 9
- BFP:  Green + Red x 15, 12, 12, 9

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  280x 15
- OHS:  140x 15
- FR:  50x 15

**Got called away for work after the first set of the shrug circuit**

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x Did not do
- DB Curls w/ Fat Gripz:  30x Did not do

Tuesday 10.10.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Core Superset:
- Hanging Leg Raises:  10, 10, 10
- Good Mornings:  45x 10, 95x 10, 135x 10

Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 510x 1, 435x 3, 3, 3

Back Squats (3x6):
- 45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 370x 1, 320x 6, 6, 5

Standing Calf Raises:
- 75x 15, 15, 14

Monday 10.09.17

Warm Up:
- Dynamic mobility drills for shoulder and spine

Strength Training:
Shoulder Press (3x5):
- 45x10, 95x9, 115x8, 135x7, 155x6, 175x 5, 4, 3, 2, 1
- Band Pull Aparts between sets

1-Arm DB Press (3x10):
- 65x 9, 9, 9, 3
- Band Pull Aparts between sets

Seated Behind the Neck Military Press (3x15):
- 115x 14, 13, 13, 5
- Band Pull Aparts between sets

Triceps and Shoulder Finisher (3x20):
- Overhead Triceps Extensions:  85x 19, 18, 18, 5
- DB Lateral Raises:  30x 19, 18, 18, 5

Reverse Grip Cable Pushdowns (3x25):
- 110x 25, 23, 18, 9

Sunday 10.08.17

Warm Up:
- Dynamic mobility for shoulders and spine

Strength Training:
Weighted Chin Ups (3x5 or 15 reps):
- 0x5, 35x 4, 65x 3, 90x 2, 115x 1, 60x 5, 4, 3, 2, 1

Wide Grip Pull Ups (3x10 or 30 reps):
- 0x 10, 9, 9, 2

Superset #1 (3x15 or 45 reps each):
- Lat Pulldowns (parallel grip):  165x 14, 14, 13, 3
- Band Face Pulls:  Green+Red x 14, 14, 14, 3

Superset #2 (3x20 or 60 reps):
- DB Shrugs:  130x 19, 19, 19, 3
- Front Raises (Overhead):  40x 19, 19, 19, 3

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 17, 16, 16, 6, 5
- DB Curls w/ Fat Gripz: 30x 17, 16, 16, 6, 5

Saturday 10.07.17

Warm Up:
- GHD Sit Ups:  2x15, 3x14
- 45 Degree Hip Extensions:  2x15, 3x14

Strength Training:
Deadlifts (3x3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 505x1, 430x 3, 3, 3

Front Squats (3x6):
- 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 290x1, 235x 6, 5, 5

Quads/ Hamstrings Superset (3x9 each):
- Bulgarian Split Squats:  95x 9, 9, 9
- Standing Leg Curls:  50x 9, 9, 9

Donkey Calf Raises (3x15):
- 180x 15, 15, 15

Friday 10.06.17

Rest day.

Thursday 10.05.17

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Close Grip Bench Press (3x5 or 15 reps):
- 45x11, 95x19, 135x 9, 185x8, 225x7, 275x6, 290x 4, 4, 3
- Band Pull Aparts between sets

Slingshot Bench Press (3x10):
- 290x 8, 8, 7
- Band Pull Aparts between sets

Weighted Dips (3x15):
- 25x 14, 14, 14
- Band Pull Aparts between sets

Triceps Superset (3x20, 1:00 rest):
- Skull Crushers: 80x 20, 18, 18
- Elbows Out DB Extensions:  35x 20, 18, 18

Shoulder Finisher (1:00 rest):
- DB Lateral Raises:  25x 20, 20, 19
- Barbell Overhead Hold:  55x 1:00, 1:00, 1:00

Tricep Finisher (3x25 or 75 reps, :30 rest):
- Reverse Grip Skull Crushers:  50x 25, 25, 23

Wednesday 10.04.17

Warm Up:
- Dynamic mobility for spine and shoulders

Strength Training:
Barbell Rows (3x5):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 5, 5

Supinated Grip Barbell Rows (3x10):
- 225x 10, 10, 10

Landmine Rows with Band Face Pulls (3x15 each, 1:00 rest):
- LMR:  140x 15, 15, 15
- BFP:  Green + Red x 15, 15, 15

Behind the Back Barbell Shrugs, Overhead Shrugs, and Front Raises (3x15 each, 1:00 rest):
- BTBBBS:  275x 15, 15, 15
- OHS:  135x 15, 15, 15
- FR:  45x 15, 15, 15

Arms Superset (3x20 each, 1:00 rest):
- EZ Bar Reverse Curls:  40x 17, 16, 16, 6, 5
- DB Curls w/ Fat Gripz:  30x 17, 16, 16, 6, 5

Tuesday 10.03.17

Warm Up:
- Dynamic mobility for hips and spine

Strength Training:
Sumo Dealifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 505x 1, 430x 3, 3, 3

Back Squats (3x6):
- Warm Ups:  45x 9, 95x 8, 135x 7, 185x 6, 225x 5, 275x 4, 315x 3, 365x 2, 370x 1
- Work Sets:  320x 6, 5, 5

Hanging Leg Raises (3x10):
- 10, 10, 9 (superset with squat work sets)

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

Standing Calf Raises:
- 75x 15, 14, 14 (superset with step ups)

Monday 10.02.17

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Standing Barbell Press (3x5 or 15 reps):
- 45x 10, 95x 9, 115x 8, 135x 7, 155x 6, 170x 5, 5, 5
- Band Pull apart between sets

After that I just did a bunch of high rep pump work for shoulders and triceps due to working out at home and not having access to what I needed.

Sunday 10.01.17

Warm up:
- GHD Sit Ups:  1x15, 4x14
- 45 Degree Hip Extensions:  1x15, 4x14

Strength Training:
Deadlifts (3x3):
- 45x 7, 135x 6, 225x 5, 315x 4, 405x 3, 495x 2, 500x 1, 425x 3, 3, 3

Front Squats (3x6):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 275x 2, 285x 1, 235x 5, 5, 5

Single Leg Extensions (100 reps, :30 rest):
- 60x 7x13, 1x9

Single Leg Standing Leg Curls (100 reps, :30 rest):
- 30x 7x13, 1x9

Donkey Calf Raises (100 reps, 1:00 rest):
- 160x 20, 20, 20, 18, 16, 6