Thursday 8.30.18

De-load workout at the hotel gym...
Bulgarian Split Squats with Band Pull Aparts:
- Split Squats:  0x10, 5x9, 10x8, 15x7, 20x6, 25x5, 30x4, 35x3, 40x2, 45x1
- BPA's:  Blue Band x 10x20

KB Swings and KB Goblet Squats (50 reps each):
- Swings:  40x10, 50x10, 60x10, 70x10, 80x10
- Squats:  40x10, 50x10, 60x10, 70x10, 80x10

Shoulder Tri-sets (50 reps each):
- Band Face Pulls:  Green Band x 5x10
- DB Lateral Raises:  25x 5x10
- Arnold Presses:  50x 5x10

Machine Chest Press and Low Band Face Pulls (50 reps each):
- Press:  worked up to the whole stack in 5 sets
- Face Pulls:  Green Band x 5x10

Triceps Tri-sets (50 reps each):
- DB Skull Crushers:  40x10, 35x 2x10, 30x2x10
- Elbows Out DB Extensions:  Same as skull crushers
- Reverse Grip Single Arm Cable Pushdowns:  40x 5x10 each arm

Shoulder Finisher:
DB Lateral Raise with holds at the top:
- 15x 1 rep with 1 second hold, rep two with 2 second hold, rep 3 with 3 second hold, etc up to 6 and back down.
- 15x up to 5 and back down
- 15x up to 4 and back down

Wednesday 8.29.18

De-load workout for lower and upper body pulling...

Glutes and Hamstring Superset with Vacuum Trunk Twists (50 reps each):
- 45 Back Extensions:  0x 10, 10, 10, 10, 10
- 1-Leg KB Deadlift:  40x10, 50x10, 60x10, 70x10, 80x10
- Trunk Twists:  20, 20, 20, 20, 20

Hamstring Medicine Ball Roll-Ins and Vacuum Trunk Twists (50 reps):
- Roll-Ins:  0x 10, 10, 10, 10, 10
- Trunk Twists:  20, 20, 20, 20, 20

Upper Back Superset (50 reps each):
- 1-Arm DB High Pulls:  50x 10, 10, 10, 10, 10
- Cable Machine Face Pulls:  100x 10, 110x10, 120x10, 130x10, 140x10

Lats Superset (50 reps):
- Lat PullDowns:  5x10 at unknown weights
- Chest Supported Cable Row:  5x10 at unknown weights

1-Arm Spider Curls (50 reps):
- 30x 10, 10, 10, 10, 10

Tuesday 8.28.18

Rest day, traveling to San Diego for a work recruiting trip.

Monday 8.27.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 10, 9, 9
- Seated DB Cuban Press:  20's x 10, 9, 9
- Accentuated Eccentric Lateral Raises:  20's x 10, 9, 9
- Banded ATY's:  Red CS Cords x 10, 9, 9

Seated Overhead Press (5x5) with Band Face Pulls:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 4, 4, 4, 4
- Face Pulls: Orange CS Cords x 10, 9, 8, 7, 6, 5, 4, 4, 4, 4

Weighted Dips (5x10) with Banded Low Face Pulls (5x10):
- Dips:  20x 10, 10, 9, 9, 9
- Face Pulls:  10, 10, 9, 9, 9

Overhead EZ Bar Extensions, Band Push Downs (50's), and Band Pull Aparts (100's) :
- Overhead Extensions: 70x 17, 16, 9, 8
- Pushdowns:  Blue Band x 17, 16, 9, 8
- Band Pull Aparts:  Blue Band x 34, 32, 18, 16

Sunday 8.26.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Goblet squats and DB Romanian Deadlift Shrugs (50 reps) with Band Pull Aparts (100 reps):
- Goblet Squats:  65x 9, 9, 9, 9, 9
- DBRDLS's:  65's x 9, 9, 9, 9, 9
- Band Pull Aparts:  Blue band x 5x20

Deadlifts (3x3) with Standing Calf Raises (105-140 reps):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x 3, 2, 2
- Calf Raises:  0x 16, 15, 15, 15, 15, 15, 15

Walking Lunges (AMRAP in 10:00):
- 0x 250 reps

Saturday 8.25.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows Rows with Band Pull Aparts (4x8):
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 8, 8, 8 (add 5 lbs next time)
- BPA's:  Blue Band x 13, 12, 11, 10, 9, 8, 8, 8, 8

Hammer Strength Rows with a parallel grip with Band Face Pulls (4x10):
-  Rows:  180x10, 200x10, 220x10, 240x10
- Face Pulls:  Green Band x 10, 10, 10, 10

Straight Arm Pulldowns and Supinated Grip Lat Pulldowns (3x12):
- Straight Arm Pulldowns:  50 x 12, 12, 12
- Lat Pulldowns:  150x 12, 11, 11

Behind the Back Barbell Shrugs and Low Band Face Pulls (3x12-15):
- Shrugs:  305x 13, 12, 12
- Face Pulls:  Green Band x 13, 12, 12

Biceps Superset (50 reps each):
- DB Curls:  40's x 14, 14, 13, 9
- EZ Bar Reverse Curls:  40x 14, 14, 13, 9

Friday 8.24.18

Rest day due to AO training at work.

Thursday 8.23.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Front Plate Raise:  45x 10, 10, 10
- DB Lateral Raise:  25x 10, 10, 10
- DB Cuban Press:  25x 10, 10, 10
- ATY's:  Red CS Cord x 10, 10, 10

Reverse Grip Bench Press, Close Grip Bench Press (5x5 each), and Band Face Pulls:
- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 205x 5, 4, 4, 4, 4
- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 205x 5, 4, 4, 4, 4
- Face Pulls:  Green Band x 18, 16, 14, 12, 10, 8, 8, 8, 8

Arnold Presses and Low Banded Face Pulls (5x10):
- Arnold Presses:  55x 10, 10, 10, 10, 10
- Face Pulls:  Green Band x 10, 10, 10, 10, 10

EZ Bar Skull Crushers and Elbows Out DB Extensions (50 reps) with Band Pull Aparts (100 reps):
- Skull Crushers: 70x 15, 14, 13, 8
- EODE:  40's x 15, 14, 13, 8
- BPA's:  Blue Band x 30, 28, 26, 16

Wednesday 8.22.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Goblet squats and DB Romanian Deadlift Shrugs (50 reps) with Band Pull Aparts (100 reps):
- Goblet Squats:  65x 9, 9, 9, 9, 9
- DBRDLS's:  65's x 9, 9, 9, 9, 9
- Band Pull Aparts:  Blue band x 5x20

Back Squats (3x3) with Standing Calf Raises (105-140 reps):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 2, 2
- Calf Raises:  0x 16, 15, 15, 15, 15, 15, 15

Walking Lunges (AMRAP in 10:00):
- 0x 235 steps

Tuesday 8.21.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  55x12, 105x11, 145x10, 195x9, 235x 8, 8, 8, 8
- BPA's:  Blue Band x 12, 11, 10, 9, 8, 8, 8, 8

Single Arm Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  75x 10, 10, 10, 10 (switch to the 2-arm version at work for time's sake)
- Face Pulls:  Green Band x 10, 10, 10, 10

Straight Arm Pulldowns and Fat Man Pull Ups (3x12):
- Pulldowns:  Orange CS Cord x 12, 12, 12
- Pull Ups:  0x 7, 7, 6

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 12, 12, 12, 9
- Face Pulls:  45x 12, 12, 12, 9

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 15, 14, 13, 8
- Barbell Curls:  45x 15, 14, 13, 8

Monday 8.20.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 9, 9, 9
- Seated DB Cuban Press:  20's x 9, 9, 9
- Accentuated Eccentric Lateral Raises:  20's x 9, 9, 9
- Banded ATY's:  Red CS Cords x 9, 9, 9

Seated Overhead Press (5x5) with Band Face Pulls:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 4, 4, 4, 4, 4
- Face Pulls: Orange CS Cords x 10, 9, 8, 7, 6, 4, 4, 4, 4, 4

Weighted Dips (5x10) with Banded Low Face Pulls (5x10):
- Dips:  20x 10, 9, 9, 9, 9
- Face Pulls:  10, 9, 9, 9, 9

Overhead EZ Bar Extensions, Reverse Grip Push Downs (50's), and Band Pull Aparts (100's) :
- Overhead Extensions: 70x 17, 15, 13, 5 (3-second negatives
- Pushdowns:  Blue CS Cords x 17, 15, 13, 5
- Band Pull Aparts:  Blue Band x 34, 30, 26, 10

Finisher:
10-9-8-7-6-5-4-3-2-1 Reps of:
- Push Ups
- Reverse Grip Straight Arm Pulldowns with Orange CS Cords

Sunday 8.19.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Goblet squats and DB Romanian Deadlift Shrugs (50 reps) with Band Pull Aparts (100 reps):
- Goblet Squats:  60x 10, 10, 10, 10, 10 (65 next time)
- DBRDLS's:  60's x 10, 10, 10, 10, 10 (65's next time)
- Band Pull Aparts:  Blue band x 5x20

Deadlifts (3x3) with Standing Calf Raises (105-140 reps):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x 2, 2, 2
- Calf Raises:  0x 7x15 (105 reps)

Walking Lunges (AMRAP in 10:00):
- 0x 237 reps

Saturday 8.18.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows Rows with Band Pull Aparts (4x8):
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 8, 8, 7
- BPA's:  Blue Band x 13, 12, 11, 10, 9, 8, 8, 8, 7

Single Arm Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  85x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Straight Arm Pulldowns and Supinated Grip Lat Pulldowns (4x12):
- Straight Arm Pulldowns:  50 x 12, 12, 12, 12
- Lat Pulldowns:  150x 11, 11, 11, 11

Behind the Back Barbell Shrugs and DB High Pulls (3x12-15):
- Shrugs:  305x 12, 12, 12
- High Pulls:  45x 12, 12, 12

Biceps Superset (50 reps each):
- DB Curls:  40's x 14, 13, 12, 11
- EZ Bar Reverse Curls:  40x 14, 13, 12, 11

Friday 8.17.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker:
- Front Plate Raise:  45x 10, 10, 9
- DB Lateral Raise:  25x 10, 10, 9
- DB Cuban Press:  25x 10, 10, 9
- ATY's:  Red CS Cord x 10, 10, 9

Close Grip Bench Press and Reverse Grip Bench Press (5x5 each) with Band Face Pulls:
- Close Grip Bench:  45x9, 95x8, 135x7, 185x6, 205x 4, 4, 4, 4
- Reverse Grip Bench: 45x9, 95x8, 135x7, 185x6, 205x 4, 4, 4, 4
- Face Pulls:  Green Band x 18, 16, 14, 12, 8, 8, 8, 8, 8

Arnold Presses and Low Banded Face Pulls (5x10):
- Arnold Presses:  55x 10, 10, 10, 10, 9
- Face Pulls:  Green Band x 10, 10, 10, 10, 9

EZ Bar Skull Crushers and Elbows Out DB Extensions (50 reps) with Band Pull Aparts (100 reps):
- Skull Crushers: 70x 14, 13, 12, 11
- EODE:  40's x 14, 13, 12, 11
- BPA's:  Blue Band x 28, 26, 24, 22

Thursday 8.16.18

Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute warm up with hip circle

Strength Training:
Goblet squats and DB Romanian Deadlift Shrugs (50 reps) with Band Pull Aparts (100 reps):
- Goblet Squats:  60x 10, 10, 10, 10, 10 (65 next time)
- DBRDLS's:  60's x 10, 10, 10, 10, 10 (65's next time)
- Band Pull Aparts:  Blue band x 5x20

Back Squats (3x3) with Standing Calf Raises (105-140 reps):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 2, 2, 2
- Calf Raises:  0x 7x15 (105 reps)

Walking Lunges (AMRAP in 10:00):
- 0x 218 reps (109 per leg)

Wednesday 8.15.16

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  55x12, 105x11, 145x10, 195x9, 235x 8, 8, 8, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 8, 8, 8, 7

Single Arm Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  85x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Straight Arm Pulldowns and Fat Man Pull Ups (3x12):
- Pulldowns:  Orange CS Cord x 12, 12, 12
- Pull Ups:  0x 8, 6, 5 (7, 7, 6 next week)

Behind the Back Barbell Shrugs and DB High Pulls (3x15 or 45 reps):
- Shrugs:  305x 12, 12, 12, 9
- High Pulls:  45x 12, 12, 12, 9

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 16, 14, 12, 8
- Barbell Curls:  45x 16, 14, 12, 8

Tuesday 8.14.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 9, 9, 8
- Seated DB Cuban Press:  20's x 9, 9, 8
- Accentuated Eccentric Lateral Raises:  20's x 9, 9, 8
- Banded ATY's:  Yellow Cords x 9, 9, 8

Seated Overhead Press (5x5) with Low Face Pulls:
- Press:  45x10, 75x9, 95x8, 115x7, 135x6, 155x 5, 5, 5, 5, 5 (160 next week)
- Face Pulls: Orange CS Cords x 10, 9, 8, 7, 6, 5, 5, 5, 5, 5

Dips (5x10) with Banded Face Pulls (5x10):
- Dips:  20x 9, 9, 9, 9, 9
- Face Pulls:  9, 9, 9, 9, 9

Overhead Barbell Extensions, Reverse Grip Push Downs (50's), and Band Pull Aparts (100's) :
- Overhead Extensions: 70x 16, 14, 13, 7 (3-second negatives
- Pushdowns:  Blue CS Cords x 16, 14, 13, 7
- Band Pull Aprats:  Blue Band x 32, 28, 26, 14

Monday 8.13.18

Rest day.

Sunday 8.12.18

Rest day.

Saturday 8.11.18

Warm Up:
- Glutes, hamstrings, and hips

Strength Training:
Deadlifts (3x3) with Vacuum Trunk Twists (10x20):
- Deadlifts:  45x8, 135x7, 225x6, 315x5, 405x4, 450x 1, 1, 1 (slippery bars and sore back so I just did singles)
- Vacuum Trunk Twists:  8x20

Goblet Squats and DB Romanian Deadlift Shrugs (10x10):
- Goblet Squats:  60x 4x10, 6x9
- DB RDL's:  60's x 4x10, 6x9

Standing Calf Raises  with Band Pull Aparts (100 reps each):
- Calf Raises:  90x20, 50x20, 40x20, 30x20, 20x20 (drop sets on a hack squat machine)
- BPA's:  Blue Band x 5x20

Friday 8.10.18

Warm Up:
- None really

Strength Training:
Chest Supported Row with Supinated Grip (40 reps) and Vacuum Trunk Twists:
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 8, 8, 8, 8
- Trunk Twists:  10x20

Hammer Strength Iso-Lateral Rows with Parallel Grip (50 reps) and Face Pulls:
- Rows:  180x 10, 10, 10, 10, 10
- Face Pulls:  Green Band x 5x10

Wide Grip Lat Pulldowns with Straight Arm Pulldowns (60 reps of each):
- Lat Pulldowns:  130x 5x12
- Straight Arm:  55x 5x12

DB High Pulls and Overhead Shrugs (70 reps each):
- DB High Pulls:  40x 5x14
- Shrugs:  135x 5x14

DB Curls (80 reps) with Band Pull Aparts (100 reps):
- DB Curls:  30x 5x16
- Band Pull Aparts:  5x20

Thursday 8.09.18

Warm Up:
- Crossover Symmetry Activation (subbed band shoulder warm up because I didn't drink my CS cords to Portland)

Strength Training:
Shoulder Shocker:
- Front Plate Raise:  45x 10, 9, 9
- DB Lateral Raise:  25x 10, 9, 9
- DB Cuban Press:  25x 10, 9, 9
- ATY's:  Yellow CS Cord x 10, 9, 9 (subbed BPA's x 30, 27, 27)

Close Grip Bench Press with Low Band Face Pulls (40 reps at working weight):
- Bench Press:  45x20, 95x18, 135x16, 185x14, 225x10, 6, 6, 5, 5, 4, 4
- Face Pulls:  Green Band x 20, 18, 16, 14, 10, 6, 6, 5, 5, 4, 4

Arnold Presses and High Face Pulls (50 reps each):
- Arnold Presses:  55x 13, 13, 12, 12
- Face Pulls:  Green Band x 13, 13, 12, 12

DB Skull Crushers and Band Pull Aparts (60 reps each):
- Skull Crushers: 40x 16, 14, 12, 10, 8
- BPA's:  Blue Band x 16, 14, 12, 10, 8

1-Arm Reverse Grip Cable Pushdowns (10x10) with Vacuum Trunk Twists (10x20):
- 1-Arm Pushdowns:  10x10
- Trunk Twists:  10x20

Wednesday 8.08.18

Rest day.

Tuesday 8.07.18

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Hip circle flute warm up

Strength Training:
Back Squats (3x3) with Vacuum Trunk Twists (10x20):
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 335x 3, 3, 3 (340)
- Trunk Twists:  10x20

Golbet Squats and DB Romanian Deadlift Shrugs (10x9-10 of each):
- Goblet Squats:  60x 3x10, 7x9
- DBRDLS's:  60's x 3x10, 7x9

Single Leg Curls (100 reps each leg):
- 45x 5x20 (no rest, back and forth between legs)

Single Leg Extensions (100 reps each leg):
- 45x 2x20, 40x 3x20 (no rest, back and forth between legs)

Donkey Calf Raises (100 reps each leg):
- Skipped because all the machines were taken

Banded Hip Abduction and Banded Glute Bridges (3x1:00 on, 1:00 off):
- 35x 3x1:00

Monday 8.06.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows (5x8) and Vacuum Trunk Twists:
- Rows:  25x13, 45x12, 70x11, 90x10, 115x9, 135x 8, 7, 7, 7, 7
- Trunk Twists:  10x20

1-Arm Landmine Rows (4x10):
- 80x 10, 10, 10, 10

Supinated Grip Lat Pulldowns with Straight Arm Pulldowns (3x12 each):
- Lat Pulldowns:  170x 12, 150x12, 140x12 (3 second negatives)
- Straight Arm Pulldowns:  50x 12, 12, 12

Upper Back Superset (3x15):
- Behind the Back Shrugs:  300x 15, 15, 15
- DB High Pulls:  40x 15, 15, 15

Crossbody Hammer Curls with Band Face Pulls (50 reps each):
- Hammer Curls:  40x 14, 13, 12, 11
- Face Pulls:  Green Band x 14, 13, 12, 11

Barbell Curls with Band Pull Aparts (100 reps each):
- Curls:  45x 20, 19, 18, 17, 16, 10
- BPA's:  Blue Band x 20, 19, 18, 17, 17, 10

Sunday 8.05.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker 2.0 (3x 7-10):
- Iso-Lateral DB Raises:  20's x 9, 8, 8
- Seated DB Cuban Press:  20's x 9, 8, 8
- Accentuated Eccentric Lateral Raises:  20's x 9, 8, 8
- Banded ATY's:  Yellow CS Cords x 9, 8, 8

Seated Overhead Press (5x5) with Crossover Symmetry Face Pulls:
- Press:  45x10, 75x9, 95x8, 115x7, 135x6, 155x 5, 5, 5, 5, 4
- Face Pulls: Orange CS Cords x 10, 9, 8, 7, 6, 5, 5, 5, 5, 4

Dips (5x10) with Banded Face Pulls (5x10):
- Dips:  15x 10, 10, 10, 10, 10 (20 next week)
- Face Pulls:  Green Band x 10, 10, 10, 10, 10

Overhead EZ Bar Extensions (50's) with Band Pull Aparts (100's) :
- Overhead Extensions: 70x 15, 14, 13, 8 (3 second negatives)
- Band Pull Aparts:  Blue Band x 30, 28, 26, 16

Single Arm Reverse Grip Cable Pushdowns (100's) with Vacuum Trunk Twists (10x20):
- Pushdowns:  45x 5x10, 5x9, 1x5
- Trunk Twists:  10x20

Saturday 8.04.18

Warm Up:
- Glutes, hamstrings, and hips

Strength Training:
Deadlifts (3x3) with Vacuum Trunk Twists (10x20):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x 3, 3, 3 (450 next time)
- Vacuum Trunk Twists:  10x20

Goblet Squats and DB Romanian Deadlift Shrugs (10x10):
- Goblet Squats:  60x 3x10, 7x9
- DB RDL's:  60's x 3x10, 7x9

Single Leg Seated Leg Curls (100 reps each leg):
- 45x 5x20 (only resting while the other leg works)

Single Leg Extensions (100 reps per leg):
- 45x 5x20 (only resting while the other leg works)

Single Leg Donkey Calf Raises (100 reps per leg):
- 50x 5x20 (only resting while the other leg works)

Banded Hip Abduction + Glute Bridge (100 reps):
- 35x 4x25 (stay at this weight)

Band Pull Aparts (100 reps):
- Blue Band x 4x25

Friday 8.03.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows (4x10):
- 25x15, 50x14, 75x13, 100x12, 125x11, 150x 10, 10, 10, 9
- Vacuum Trunk Twists:  5x20 between warm up sets of rows

1-Arm Landmine Rows (4x10):
- 80x 10, 10, 10, 9

Straight Arm Pulldowns and Fat Man Chin Ups (3x10 of each):
- Pulldowns:  Orange CS Cords x 10, 10, 10
- Chin Ups:  0x 10, 10, 10

Barbell Shrugs, 1-Arm DB High Pulls, and Band Face Pulls (3x15 each):
- Shrugs:  300x 15, 15, 15
- High Pulls:  40x 15, 15, 15
- Face Pulls:  Green Band x 15, 15, 15

DB Curls (50's), Reverse Curls (100's), and Band Pull Aparts (100's):
- DB Curls:  35's x 14, 13, 12, 11
- Reverse Curls:  35x 28, 26, 24, 22
- Band Pull Aparts:  Blue Band x 28, 26, 24, 22

Thursday 8.02.18

Rest day.

Wednesday 8.01.18

Rest day.

Tuesday 7.31.18

Rest day.

Monday 7.30.18

Rest day.