Saturday 6.30.18

Warm Up:
- DB shoulder warm up since there was no place to set up the CS cords.

Strength Training:
Reverse Grip Bench Press (3x8) with Underhand Grip Cable Rows and Underhand Grip Pulldowns:
- Bench Press:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 225x 6, 6, 6
- Rows:  6 sets of 10, worked up to the whole stack for the last set
- Pull Downs:  3 sets of 10 at 210

Shoulders Giant Set (3x 10-12):
- Seated Press:  115x 11, 11, 11 (subbed DB Press @ 55 because the rack was taken)
- Lateral Raises:  25x 11, 11, 10
- Band Face Pulls:  Green x 11, 11, 11 (subbed bent over db face pulls because I forgot my band)

Upper Back and Traps Superset (3x12-15):
- Behind the Back Barbell Shrugs:  300x 14, 13, 13
- DB High Pulls:  40x 14, 13, 13

Arms Giant (3x12-15):
- EZ Bar Spider Curls:  70x 14, 13, 13
- Reverse Grip Skull Crusher:  70x 14, 13, 13
- Skull Crushers:  70x 14, 13, 13

Friday 6.29.18

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

Strength Training:
Back Squats (3x 2-3):
- 60x9, 110x8, 150x7, 200x6, 240x5, 290x 4,  330x 3, 3, 2

Front Squats (3x4):
- 240x 4, 4, 3

Reverse Lunges (3x5) and Standing Calf Raises (3x15):
- Lunges:  200x 5, 5, 4
- Calf Raises:  55x 15, 15, 15

Banded Hip Abduction + Banded Glute Bridges (3x20):
- 10x 20, 20, 20

Finisher:
- 50 KB swings unbroken

Thursday 6.28.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (3x6-8) with 1-Arm Landmine Rows and Fat Man Pull Ups:
- Bench Press:  80x10, 130x8, 170x6, 220x4, 260x2, 310x1, 260x 6, 6, 6
- Landmine Rows:  60x 10, 10, 10, 10, 10, 10 (65 next week)
- Fat Man Pull Ups:  0x 10, 10, 10

Shoulders Giant Set (3x 10-12):
- Behind the Neck Press:  125x 11, 11, 11
- Lateral Raises:  25x 11, 11, 11
- Rear Delt Raises:  25x 11, 11, 11

Upper Back and Traps (3x12-15):
- Trap Bar Shrugs:  300x 14, 13, 13
- DB High Pulls:  40x 14, 13, 13

Arms Superset (3x12-15):
- DB Curls:  35x 14, 13, 13
- Overhead DB Extensions:  35x 14, 13, 13

Wednesday 6.27.18

Warm Up:
- None

Cardio:
300 Calories:
- 14:27 on the Eliptical

Core:
5 Rounds of Superset #1:
- Hanging Leg Raises x 6, 6, 5, 5, 5
- Vacuum Trunk Twists x 20, 20, 20, 20, 20

5 Rounds of Superset #2:
- 1-Arm Serratus Crunches: 45 x 9, 9, 9, 9, 9
- Vacuum Trunk Twists x 20, 20, 20, 20, 20

5 Rounds of Superset #3:
- Pallof Press:  10, 10, 10, 10, 10 per side
- Vacuum Trunk Twists:  20, 20, 20, 20, 20

Mobility:
- Will do tonight

Tuesday 6.26.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle Glute Walks
- Vacuum Trunk Twists

Strength Training:
Conventional Deadlifts (3x2-3):
- 80x11 , 170x9 , 260x7 , 350x 5, 440x 3, 3, 2

Sumo Deadlifts (3x3-4):
- 400x 4, 4, 3

Snatch Grip Deadlifts (3x4-5) and Standing Calf Raises (3x 14-15):
- Snatch Deads:  350x 5, 5, 4
- Calf Raises:  55x 15, 15, 15 (60 next week)

Banded Hip Abduction + Banded Glute Bridges (3x20):
- 5x 20, 20, 20 (10 next time)

Finisher:
AMRAP in 10:00:
- Walking Lunges
Total:  230 steps

Monday 6.25.18

Warm Up:
- DB Shoulder Warm Up

Strength Training:
Weighted Dips (3x8), Cable Rows, and Pulldowns:
- Dips:  0x8, 25x6, 50x4, 75x2, 100x1, 50x 8, 8, 7
- Rows:  10, 10, 10, 10, 10 (parallel grip)
- Pulldowns:  10, 10, 10 (parallel grip)

Shoulders Giant Set (3x10-12):
- Arnold Press:  50x 11, 11, 11
- Lateral Raise:  25x 11, 11, 11
- Rear Delt Row:  135x 11, 11, 11

Upper Back and Traps Superset (3x 12-15):
- Barbell Shrugs:  300x 14, 13, 13
- DB High Pulls:  40x 14, 13, 13

Arms Giant Set (3x 12-15):
- Crossbody Hammer Curl:  35x 14, 13, 13
- DB Skull Crushers:  35x 14, 13, 13
- Elbows Out Extensions:  35x 14, 13, 13

Sunday 6.24.18

Core and active recovery for lower body...

Warm Up:
- None

Active Recovery:
Legs and Core Giant Set #1:
- Seated Leg Curls:  150x 10x10
- Seated Leg Extensions:  150x 10x10
- Vacuum Trunk Twists:  10x20

Legs and Core Giant Set #2:
- 45 Degree Hip Extensions:  25x 10x10
- Hip Circle Side Steps:  10x10 each direction
- Swiss Ball Serratus Crunches:  70x 10x10 (35 lbs db's in each hand)

Leg Finisher:
100 reps of each alternating with no rest (not for time, just constant movement):
- Donkey Calf Raises on a leg press machine:  200x 20, 20, 15, 15, 10, 10, 10
- Air Squats:  20, 20, 15, 15, 10, 10, 10 (matched reps of calf raises)

Saturday 6.23.18

Warm Up:
- DB shoulder warm up since there was no place to set up the CS cords.

Strength Training:
Reverse Grip Bench Press (3x8) with Underhand Grip Cable Rows and Underhand Grip Pulldowns:
- Bench Press:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 220x 8, 8, 8
- Rows:  6 sets of 10, worked up to the whole stack for the last set
- Pull Downs:  3 sets of 10

Shoulders Giant Set (3x 10-12):
- Seated Press:  115x 11, 11, 10
- Lateral Raises:  25x 11, 11, 10
- Band Face Pulls:  Green x 11, 11, 10

Upper Back and Traps Superset (3x12-15):
- Behind the Back Barbell Shrugs:  300x 13, 13, 13
- DB High Pulls:  40x 13, 13, 13

Arms Giant (3x12-15):
- EZ Bar Spider Curls:  70x 13, 13, 13
- Reverse Grip Skull Crusher:  70x 13, 13, 13
- Skull Crushers:  70x 13, 13, 13

Friday 6.22.18

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

Strength Training:
Back Squats (3x 2-3):
- 60x9, 110x8, 150x7, 200x6, 240x5, 290x 4,  330x 3, 2, 2

Front Squats (3x4):
- 60x8, 110x7, 150x6, 200x5, 240x 4, 3, 3

Reverse Lunges (3x5) and Standing Calf Raises (3x15):
- Lunges:  200x 5, 4, 4
- Calf Raises:  55x 15, 15, 14

Glute Finisher:
Banded Hip Abduction + Banded Glute Bridges (3x20):
- 0x 20, 20, 20

Thursday 6.21.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (3x6-8) with 1-Arm Landmine Rows and Pull Ups:
- Bench Press:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 255x 8, 8, 8 (260 next week)
- Landmine Rows:  55x 10, 10, 10, 10, 10, 10, 10 (60 for sets of 10 next week)
- Pull Ups:  0x 8, 8, 8

Shoulders Giant Set (3x 10-12):
- Behind the Neck Press:  125x 11, 11, 10
- Lateral Raises:  25x 11, 11, 10
- Rear Delt Raises:  25x 11, 11, 10

Upper Back and Traps (3x12-15):
- Trap Bar Shrugs:  300x 13, 13, 13
- DB High Pulls:  40x 13, 13, 13

Arms Superset (3x12-15):
- Seated DB Curls:  35x 13, 13, 13
- Overhead DB Extensions:  35x 13, 13, 13

Wednesday 6.20.18

Warm Up:
- None

Cardio:
270 Calories:
- 14:11 on the Eliptical  (275 next week)

Core:
5 Rounds of Superset #1:
- Hanging Leg Raises x 6, 5, 5, 5, 5
- Vacuum Trunk Twists x 20, 20, 20, 20, 20

5 Rounds of Superset #2:
- 1-Arm Serratus Crunches @ 40 x 10, 10, 10, 10, 10
- Vacuum Trunk Twists x 20, 20, 20, 20, 20

Mobility:
- 25:00 of static stretching

Tuesday 6.19.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle Glute Walks
- Vacuum Trunk Twists

Strength Training:
Conventional Deadlifts (1 @ 120%, then 3x2-3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 530x1, 440x 3, 2, 2

Sumo Deadlifts (3x3-4):
- 400x 4, 3, 3

Snatch Grip Deadlifts (3x4-5) and Standing Calf Raises (3x 14-15):
- Snatch Deads:  350x 5, 4, 4
- Calf Raises:  55x 15, 15, 14

Finishers:
#1- Leg Finisher:
- Max number of Walking Lunges in 10:00- 223

#2- Glute Finisher:
- Skipped for time

Monday 6.18.18

Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (3x8), Cable Rows, and Pulldowns:
- Dips:  0x8, 25x6, 50x4, 75x2, 100x1, 50x 8, 7, 7
- Rows:  10, 10, 10, 10, 10 (parallel grip)
- Pulldowns:  10, 10, 10 (parallel grip)

Shoulders Giant Set (3x10-12):
- Arnold Press:  50x 11, 10, 10
- Lateral Raise:  25x 11, 10, 10
- Rear Delt Row:  135x 11, 10, 10

Upper Back and Traps Superset (3x 12-15):
- Barbell Shrugs:  300x 13, 13, 13
- DB High Pulls:  40x 13, 13, 13

Arms Giant Set (3x 12-15):
- Crossbody Hammer Curl:  35x 13, 13, 13
- DB Skull Crushers:  35x 13, 13, 13
- Elbows Out Extensions:  35x 13, 13, 13

Sunday 6.17.18

Warm Up:
- None

Cardio:
15:00:
- Rowing
Total:  269 calories

Conditioning:
10 Rounds of:
- 20 Vacuum Trunk Twists
- 20 Serratus Crunches @ 70 lbs (two 35 lbs db's)
- 20 Steps of Walking Lunges (10 each leg)

Mobility:
- Skipped

Saturday 6.16.18

Warm Up:
- Crossover Symmetry Activation
- T-Spine Mobility

Strength Training:
Reverse Grip Bench Press (3x8) with Fat Man Chin Ups Chin Ups:
- Bench Press:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1, 220x 8, 8, 7
- Fat Man Chin Ups:  0x 11, 10, 10, 10, 10, 10
- Chin Ups:  Subbed cable rows today due to equipment

Shoulders Giant Set (3x 10-12):
- Seated Press:  115x 11, 10, 10
- Lateral Raises:  25x 11, 10, 10
- Band Face Pulls:  Green x 11, 10, 10

Upper Back and Traps Superset (3x12-15):
- Behind the Back Barbell Shrugs:  300x 13, 12, 12
- DB High Pulls:  40x 13, 12, 12

Arms Giant (3x12-15):
- EZ Bar Spider Curls:  70x 13, 12, 12
- Reverse Grip Skull Crusher:  70x 13, 12, 12
- Skull Crushers:  70x 13, 12, 12

Friday 6.15.18

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

Strength Training:
Back Squats (1 at 120%, then 3x3):
- 45x9, 135x7, 225x5, 315x3, 405x1, 330x 2, 2, 2

Front Squats (3x4):
- 60x8, 110x7, 150x6, 200x5, 240x 3, 3, 3

Reverse Lunges (3x5) and Standing Calf Raises (3x15):
- Lunges:  200x 4, 4, 4
- Calf Raises:  55x 15, 14, 14

Glute Finisher:
- 51 reps of hip circle hip abduction to glute bridge.

Thursday 6.14.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (3x8) with Fat Man Pull Ups and Parallel Grip Chin Ups:
- Bench Press:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 255x 8, 8, 7 (cut to 5 warm up sets)
- Fat Man Pull Ups:  0x 10, 10, 10, 10, 10, 10, 10
- Parallel Chins:  0x 8, 8, 7

Shoulders Giant Set (3x 10-12):
- Behind the Neck Press:  125x 11, 10, 10
- Lateral Raises:  25x 11, 10, 10
- Rear Delt Raises:  25x 11, 10, 10

Upper Back and Traps (3x12-15):
- Trap Bar Shrugs:  300x 13, 13, 12
- DB High Pulls:  40x 13, 13, 12

Arms Superset (3x12-15):
- Seated DB Curls:  35x 13, 13, 12
- Overhead DB Extensions:  35x 13, 13, 12

Wednesday 6.13.18

Warm Up:
- None

Cardio:
15:00 on the eliptical:
- 4:00 warm up alternating forward and backward pedaling for 1:00 each on level 15
- 4:00 tabata on level 17
- 7:00 alternating forward and backward pedaling for 1:00 each on level 15
Total Calories:  266

Core:
5 Rounds of Superset #1:
- 5 Hanging Leg Raises
- 20 Vacuum Trunk Twists

5 Rounds of Superset #2:
- 20 1-Arm Serratus Crunches @ 35 lbs (10 each arm)
- 20 Vacuum Trunk Twists

Mobility:
- 25:00 of static stretching

Tuesday 6.12.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Hip Circle Glute Walks
- Vacuum Trunk Twists

Strength Training:
Conventional Deadlifts (1 @ 120%, then 3x2-3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 528x1, 440x 3, 2, 2

Sumo Deadlifts (3x3-4):
- 400x 4, 3, 3

Snatch Grip Deadlifts (3x4-5) and Standing Calf Raises (3x 14-15):
- Snatch Deads:  350x 5, 4, 4
- Calf Raises:  55x 15, 14, 14

Conditioning:
AMRAP in 10:00 of:
- Goblet Squats:  100x 1, 2, 3....
- KB Swings:  70x 2, 4, 6...
Total:  Finished 9 Goblet Squats and 18 KB Swings

Monday 6.11.18

Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activation

Strength Training:
Weighted Dips (5x8), Ring Rows, and Pull Ups:
- Dips:  0x5, 25x4, 50x3, 75x2, 100x1, 50x 7, 7, 7, 7, 7
- Rows:  24" Box x 9, 9, 9, 9, 9, 9, 9, 9, 9
- Pull Ups:  Skipped and dip more ring rows due to equipment

Shoulders Giant Set (3x10-12):
- Arnold Press:  50x 10, 10, 10
- Lateral Raise:  25x 10, 10, 10
- Rear Delt Row:  135x 10, 10, 10

Upper Back and Traps Superset (3x 12-15):
- Barbell Shrugs:  300x 13, 13, 12
- DB High Pulls:  40x 13, 13, 12

Arms Giant Set (3x 12-15):
- Crossbody Hammer Curl:  35x 13, 13, 12
- DB Skull Crushers:  35x 13, 13, 12
- Elbows Out Extensions:  35x 13, 13, 12

Sunday 6.10.18

Core and Cardio Day...

Warm Up:
- T-Spine Mobility

Core:
5 rounds of the following circuit:
- 20 Vacuum Trunk Twists
- 20 Serratus Crunches with 35 lbs DB's
- 20 2-count Flutter Kicks
- 20 seconds 1-arm plank on left side
- 20 seconds 1-arm plank on right side

Cardio:
10 rounds of interval rowing:
- :30 hard
- 1:00 easy
Total:  15:00

Mobility:
- skipped it

Saturday 6.09.18

De-load.....

Warm Up:
- T-Spine Mobility
- Crossover Symmetry Activations

Strength Training:
Arms Superset:
- Seated DB Curls:  20x15, 25x14, 30x13, 35x 12, 12, 12
- Overhead DB Extensions:  20x15, 25x14, 30x13, 35x 12, 12, 12

Upper Back and Traps Superset:
- Behind the Back Barbell Shrugs:  300x 12, 12, 12
- 1-Arm DB High Pulls:  40x 12, 12, 12

Shoulders Giant Set:
- Seated Press:  45x 12, 75x 11, 115x 10, 10, 10
- DB Lateral Raise:  15x 12,  20x 11, 25x 10, 10, 10
- Band Face Pulls:  Green x 12, 11, 10, 10, 10

Reverse Grip Bench Press and Fat Man Chin Ups Superset:
- Bench:  95x 13, 135x 12, 185x 11, 205x 10, 10, 10
- Chins:  0x 13, 12, 11, 10, 10, 10

Shoulder Finisher:
- Crossover Symmetry Iron Scap

Friday 6.08.18

De-load...

Warm Up:

- T-Spine Mobilization drills

- Hip Circle Walks

Glutes, Calves, Core, and Legs Circuit:

Hip Circle Hip Abduction/ Glute Bridges:

- 21 sets of 10

Standing Calf Raises:

- 0x 21 sets of 10 (2 seconds at the bottom and top of each rep)

Vacuum Trunk Twists:

- 21 sets of 10

Goblet Squats:

- 0x10, 5x10, 10x10, ...... to 100x10 (21 sets total, all while wearing the hip circle)

Thursday 6.07.18

Taking the rest of the week as a de-load...

Warm Up:
- T-Spine Mobilization Drills
- Crossover Symmetry Activation

Strength Training:
Arms Giant Set:
- EZ Bar Spider Curls:  20x15, 40x14, 60x13, 70x 12, 12, 12
- Reverse Skull Crushers:  20x15, 40x14, 60x13, 70x 12, 12, 12
- Skull Crushers:  20x15, 40x14, 60x13, 70x 12, 12, 12

Upper Back and Traps Superset:
- Behind the Back Barbell Shrugs:  300x 12, 12, 12
- 1-Arm DB High Pull:  40x 12, 12, 12

Shoulders Giant Set:
- Behind the Neck Press:  45x5, 65x4, 75x3, 95x2, 115x1, 125x 10, 10, 10
- DB Lateral Raise:  25x 10, 10, 10
- Rear Delt Raise:  25x 10, 10, 10

Close Grip Bench Press and Fat Man Pull Ups:
- Bench:  225x 10, 10, 10
- Fat Man Pull Ups:  0x 10, 10, 10

Finisher:
- Crossover Symmetry Iron Scap

Wednesday 6.06.18

Last day in Arizona.  Originally I was going to take this day off and get back to my regular program at home tomorrow, but my back felt so tight from sitting in class and the hotel bed that I just wanted to do a good circuit to move.

Warm Up:
- Some light stretching for hip flexors and hamstrings

Lower Body and Core Circuit:
10 Rounds of the following:
- 20 Vacuum Trunk Twists (200 total)
- 15 KB Swings @ 53 (150 total)
- 10 Goblet Squat @ 53 lbs (100 total)
- 20 Steps of Walking Lunges (200 total)
Time: Around 27:30.

I wasn't pushing it for time, just used a clock to keep my rest periods in check.  I had to work around a bunch of people in a small hotel gym but I just tried to keep moving.

Tuesday 6.05.18

I'm in Arizona from work and not feeling great from 15 hours in the car yesterday, bad sleep, sitting in class all day, etc. so I decided to do an upper body recovery day today just to get a good pump and get out...

Warm Up:
- None really

Recovery Circuit:
10 sets of 10 of each movement:
- Band Face Pulls with Green Band
- Left Arm DB High Pulls @ 40 lbs
- Right Arm DB High Pulls @ 40 lbs
- Left Arm DB Presses @ 40 lbs
- Right Arm DB Presses @ 40 lbs
- DB Lateral Raises @ 25 lbs
- Push Ups

5 sets of 10 of each movement:
- Seated Incline DB Curls @ 25 lbs
- Seated Incline Overhead DB Extensions @ 25 lbs

Monday 6.04.18

Rest day, driving to Arizona for work.

Sunday 6.03.18

Warm Up:
- Crossover Symmetry Activation
- T-Spine mobility

Strength Training:
Weighted Dips (5x8), Ring Rows, and Pull Ups:
- Dips:  0x5, 25x4, 50x3, 75x2, 100x1, 45x 8, 8, 8, 8, 8 (50 next week)
- Rows:  0x 10, 10, 10, 10, 10, 10, 10
- Pull Ups:  0x 8, 7, 7

Shoulders Giant Set (3x10-12):
- Arnold Press:  50x 11, 10, 10
- Lateral Raise:  25x 11, 10, 10
- Rear Delt Row:  135x 11, 10, 10

Upper Back and Traps Superset (3x 12-15):
- Barbell Shrugs:  300x 13, 12, 12
- DB High Pulls:  40x 13, 12, 12

Arms Giant Set (3x 12-15):
- Crossbody Hammer Curl:  35x 13, 12, 12
- DB Skull Crushers:  35x 13, 12, 12
- Elbows Out Extensions:  35x 13, 12, 12

Saturday 6.02.18

Warm Up:
- Hip Circle Glute Walks
- Vacuum Trunk Twists
- Samson Stretch

Strength Training:
Conventional Deadlifts (1 @ 120%, then 3x2-3):
- 45x7, 135x6, 225x5, 315x3, 405x3, 495x2, 528x1, 440x 2, 2, 2

Sumo Deadlifts (3x3-4):
- 400x 3, 3, 3

Snatch Grip Deadlifts (3x4-5):
- 350x 4, 4, 4

Bulgarian Split Squats (3x6-8) and Standing Calf Raises (3x14-15):
- Split Squats:  40x 8, 8, 8 (do walking lunges and air squats) next week)
- Calf Raises:  55x 15, 14, 14 (pair with snatch grip deadlifts next week)

Glute Finisher:
AMRAP in 5:00 of:
- Hip Circle Abduction to Glute Bridges
Total:  90 reps (done as an EMOM for sets of 20, 19, 18, 17, and 16)

Friday 6.01.18

Warm Up:
- Crossover Symmetry Activation
- T-Spine Mobility

Strength Training:
Reverse Grip Bench Press (3x8) with Fat Man Chin Ups Chin Ups:
- Bench Press:  45x6, 95x5, 135x4, 185x3, 225x2, 265x1, 220x 8, 7, 7
- Fat Man Chin Ups:  0x 10, 10, 10, 10, 10, 10
- Chin Ups:  0x 8, 7, 7

Shoulders Giant Set (3x 10-12):
- Seated Press:  115x 10, 10, 10
- Lateral Raises:  25x 10, 10, 10
- Band Face Pulls:  Green x 10, 10, 10

Upper Back and Traps Superset (3x12-15):
- Behind the Back Barbell Shrugs:  300x 12, 12, 12
- DB High Pulls:  40x 12, 12, 12

Arms Giant (3x12-15):
- EZ Bar Spider Curls:  70x 12, 12, 12
- Reverse Grip Skull Crusher:  70x 12, 12, 12
- Skull Crushers:  70x 12, 12, 12