Sunday 9.30.18

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

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (10x10):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 3, 2, 2
- DBRDS's:  65's x 10, 10, 10, 10, 10, 9, 9, 9, 9, 9

GHD Sit Ups (5x10) and Band Pull Aparts (5x20):
- GHD Sit Ups:  5x 10, 9, 9, 9, 9
- Band Pull Aparts:  20, 20, 20, 20, 20

Donkey Calve Raises:
- 70x 3x 1:00 with 1:00 rest (on the leg press machine)

Saturday 9.29.18

Warm Up:
- No specific warm up

Strength Training:
Chest Supported Rows (supinated grip) with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 8, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 8, 8, 7, 7, 7

Pull Ups, Straight Arm Pulldowns (2x pull-ups), and Banded Face Pulls (3x pull ups):
- Pull Ups:  4, 4, 3, 3
- Pulldowns:  Orange CS cords x 8, 8, 6, 6
- Face Pulls:  Green Band x 12, 12, 9, 9

Behind the Back Barbell Shrugs with Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 11
- High Pulls:  Green Band x 12, 12, 11

Crossover Symmetry Iron Scap:
- 1 round

Incline DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest

Standing Barbell Curls:
- 45x 3x 1:00 with 1:00 rest (50 next week)

Friday 9.28.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
DB Press (5x8) with Band Pull Aparts:
- DB Press:  40's x 13, 45's x 12, 50's x 11, 55's x 10, 60's x 9, 65's x 7, 7, 7, 7, 7
- Pull Aparts: 26, 24, 22, 20, 18, 14, 14, 14, 14, 14

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  25x 10, 9, 9, 9
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30 to failure, then 15 for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30's x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- Blue CS Cords: 3x 1:00 with 1:00 rest

Thursday 9.27.18

Rest day.

Wednesday 9.26.18

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

Strength Training:
Deadlifts (3x3) with Goblet Squats (10x10):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 450x x 2, 2, 2
- Goblet Squats:  65x 10, 10, 10, 10, 9, 9, 9, 9, 9, 9

Hanging Leg Raises and Band Pull Aparts:
- Leg Raises:  0x 4, 4, 4, 4, 3

- Band Pull Aparts:  20, 20, 20, 20, 20

Standing Calf Raises:
- 0 x 3x 1:00 sets with 1:00 rest

Tuesday 9.25.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 8, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 8, 7, 7, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 4, 3, 3
- Pulldowns:  8, 8, 6, 6
- Face Pulls:  12, 12, 9, 9

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 12, 12, 11
- High Pulls:  12, 12, 11

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest

Monday 9.24.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 5, 4, 4, 4
- Pull Aparts:  20, 18, 16, 14, 12, 10, 8, 8, 8

Shoulder Presses and Band Face Pulls (4x10):
- Presses:  95x 10, 10, 10, 10 (100 next time)
- Face Pulls:  10, 10, 10, 10

Lateral Raises (3x1:00 sets with 1:00 rest):
- 30'sx max reps, then 15's to finish each set

DB Skull Crushers (3x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Red CS Cords

Sunday 9.23.18

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

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (10x10):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 345x 2, 2, 2
- DBRDS's:  65's x 10, 10, 10, 10, 9, 9, 9, 9, 9, 9

GHD Sit Ups (5x10) and Band Pull Aparts (5x20):
- GHD Sit Ups:  5x 9, 9, 9, 9, 9
- Band Pull Aparts:  20, 20, 20, 20, 20

Donkey Calve Raises:
- 70x 3x 1:00 with 1:00 rest (on the leg press machine)

Saturday 9.22.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Chest Supported Rows with Band Pull Aparts (5x8):
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 8, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 8, 7, 7, 7, 7

Pull Ups, with Banded Face Pulls (4x10):
- Pull Ups:  4, 3, 3, 3
- Face Pulls:  Green Band x 10, 10, 10, 10

Behind the Back Barbell Shrugs (3x12) with Band High Pulls:
- Shrugs:  315x 12, 11, 11
- High Pulls:  Green Band x 12, 11, 11

DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest (one arm at a time)

Barbell Curls:
- 45x 3x 1:00

Friday 9.21.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 5, 5 (switch to DB Presses)
- Pull Aparts: 20, 18, 16, 14, 12, 10, 10, 10, 10

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  25x 9, 9, 9, 9
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30 to failure, then 15 for the rest of each minute)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Overhead Elbows Out DB Extensions:
- 25x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- Red CS Cord: 3x 1:00 with 1:00 rest each arm

Thursday 9.20.18

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

Strength Training:
Deadlifts (3x3) with Goblet Squats (5x10) and Bulgarian Split Squats (5x10):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 450x x 2, 2, 2
- Goblet Squats:  65x 10, 10, 10, 9, 9
- Split Squats:  30's x 10, 10, 10, 9, 9

Hanging Leg Raises, Standing Calf Raises, and Band Pull Aparts:
- Leg Raises:  0x 4, 4, 4, 3, 3

- Calf Raises:  0x 16, 16, 16, 15, 15
- Band Pull Aparts:  20, 20, 20, 20, 20

Wednesday 9.19.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 8, 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 8, 7, 7, 7, 7

Chin Ups (4 sets) , Straight Arm Pulldowns (2x chin ups), and Band Face Pulls (3x chin ups):
- Chin Ups:  4, 3, 3, 3
- Pulldowns:  8, 6, 6, 6
- Face Pulls:  12, 9, 9, 9

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 12, 11, 11
- High Pulls:  12, 11, 11

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (stay at this weight)

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest (stay at this weight)

Tuesday 9.18.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

Strength Training:
Close Grip Bench Press (4x5) and Band Pull Aparts (double reps of bench):
- Bench:  45x10, 95x9, 135x8, 185x7, 225x6, 270x 4, 4, 4, 4
- Pull Aparts:  20, 18, 16, 14, 12, 8, 8, 8, 8

DB Shoulder Presses and Band Face Pulls (4x10):
- DB Presses:  60x 10, 10, 9, 9
- Face Pulls:  10, 10, 9, 9

Lateral Raises and Arnold Presses (3x1:00 sets with 1:00 rest):
- 30'sx Lateral Raises for the first 30 seconds, Arnold Presses to finish the minute

DB Skull Crushers (3x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Red CS Cords

Monday 9.17.18

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

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (5x10) and 1-Leg Romanian DL's (5x10):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 3
- DBRDS's:  65's x 10, 10, 10, 9, 9
- 1-Leg DBRDLS's:  65x 10, 10, 10, 9, 9

Core, Calves and Rear Delt Circuit:
- GHD Sit Ups:  0x 10, 10, 10, 10, 10
- Vacuum Trunk Twists:  20, 20, 20, 20, 20
- Calf Raises:  0x 16, 16, 16, 16, 15
- Band Pull Aparts:  20, 20, 20, 20, 20

Sunday 9.16.18

Rest day.

Saturday 9.15.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (5x8):
- Rows:  45x13, 95x12, 135x11, 185x10, 225x9, 240x 7, 7, 7, 7, 7
- BPA's:  13, 12, 11, 10, 9, 7, 7, 7, 7, 7

Pull Ups, Banded Pull Ups, and Banded Face Pulls (4x10):
- Pull Ups:  3, 3, 3, 3
- Banded Pull Ups:  Green and Red x 7, 7, 7, 7
- Face Pulls:  Green Band x 10, 10, 10, 10

Behind the Back Barbell Shrugs (5x12) with Band High Pulls:
- Shrugs:  315x 11, 11, 11, 11, 11
- High Pulls:  Green Band x 11, 11, 11, 11, 11

DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest (one arm at a time)

Barbell Curls:
- 45x 3x 1:00

Friday 9.14.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 5, 4
- Pull Aparts: 10, 9, 8, 7, 6, 5, 5, 5, 4

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  20x 10, 10, 10, 10
- Face Pulls:  10, 10, 10, 10

DB Lateral Raises:
- 3x 1:00 with 1:00 rest (30, 20, 10, trying to get 10 reps at each weight)

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30x 3x 1:00 with 1:00 rest

Cable Reverse Grip Pushdowns:
- 3x 1:00 with 1:00 rest each arm (orange CS cords for 15 reps, then Blue cords to finish the set)

Thursday 9.13.18

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

Strength Training:
Deadlifts (3x3) with Goblet Squats (5x10) and Band Pull Aparts (5x20):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x x 3, 3, 3
- Goblet Squats:  65x 10, 10, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Goblet Bulgarian Split Squats (5x10) and Standing Calf Raises (5x20):
- Bulgarian Split Squats:  30'sx 10, 10, 9, 9, 9

- Calf Raises:  0x 16, 16, 15, 15, 15

Wednesday 9.12.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Landmine Rows with Band Pull Aparts (5x8):
- Rows:  50x13, 75x12, 100x11, 125x10, 150x9, 175xx 7, 7, 7, 7
- BPA's: 13, 12, 11, 10, 9, 7, 7, 7, 7

Chin Ups and Banded Chin Ups (4x10 total) with Band Face Pulls (4x10):
- Chin Ups:  3, 3, 3, 3
- Banded Chin Ups:  7, 7, 7, 7
- Face Pulls:  10, 10, 10, 10

Behind the Back Barbell Shrugs and Band High Pulls (3x12):
- Shrugs:  315x 11, 11, 11
- High Pulls:  11, 11, 11

Incline DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (stay at this weight)

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest (stay at this weight)

Tuesday 9.11.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

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

Arnold Presses and Band Face Pulls (4x10):
- Arnold Presses:  60x 10, 9, 9, 9
- Face Pulls:  10, 9, 9, 9

Lateral Raises (3x1:00 sets with 1:00 rest):
- 30's, 20's, and 10's (trying for 10 reps at each weight)

DB Skull Crushers (3x 1:00 sets with 1:00 rest): 
- 30x 3x 1:00 (stay at this weight)

Elbows Out DB Extensions (3 x 1:00 sets with 1:00 rest):
- 30x 3x 1:00 (stay at this weight)

Reverse Grip Cable Pushdowns (3x1:00 sets with 1:00 rest):
- Orange, Blue and Red CS Cords (trying for 10 reps at each weight)

Monday 9.10.18

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

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (5x10) and Band Pull Aparts (5x20):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 2
- DBRDS's:  65x 10, 10, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Single Leg Romanian Deadlifts (5x10) and Standing Calf Raises (5x20):
- SLRDL's:  65x 10, 10, 9, 9, 9
- Calf Raises:  0x 16, 16, 16, 15, 15

Sunday 9.09.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Chest Supported Rows (5x8) with Band Pull Aparts:
- Rows:  30x13, 50x12, 75x11, 95x10, 120x9, 140x 7, 7, 7, 7, 7
- BPA's:  Blue Band x 13, 12, 11, 10, 9, 7, 7, 7, 7, 7

Wide Grip Lat Pulldowns (5x10) with Banded Face Pulls:
- Pulldowns:  150x 9, 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9, 9

Behind the Back Barbell Shrugs (5x12) with Band High Pulls:
- Shrugs:  315x 11, 11, 11, 11, 11
- High Pulls:  Green Band x 11, 11, 11, 11, 11

DB Hammer Curls:
- 25x 3x 1:00 with 1:00 rest (one arm at a time)

Barbell Curls:
- 40x 3x 1:00 (45 next time)

Saturday 9.08.18

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Standing Press (4x5) with Band Pull Aparts:
- Press:  45x10, 75x9, 100x8, 120x7, 140x6, 160x 5, 5, 4, 4
- Pull Aparts: Blue Band x 10, 9, 8, 7, 6, 5, 5, 4, 4

Weighted Dips (4x10) with Banded Face Pulls (4x10):
- Dips:  20x 10, 10, 10, 9
- Face Pulls:  10, 10, 10, 9

DB Lateral Raises:
- 15x 4x 1:00 with 1:00 rest

Overhead EZ Bar Extensions:
- 50x 3x 1:00 with 1:00 rest

Elbows Out DB Extensions:
- 30x 3x 1:00 with 1:00 rest

1-Arm Cable Reverse Grip Pushdowns:
- 15x 1:00 with 1:00 rest each arm

Friday 9.07.18

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

Strength Training:
Deadlifts (3x3) with Goblet Squats (5x10) and Band Pull Aparts (5x20):
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x x 3, 3, 2
- Goblet Squats:  65x 10, 9, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Goblet Bulgarian Split Squats (5x10) and Standing Calf Raises (5x20):
- Bulgarian Split Squats:  65x 10, 9, 9, 9, 9

- Calf Raises:  0x 16, 16, 15, 15, 15

Thursday 9.06.18

Rest day due to being sick.

Wednesday 9.05.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Barbell Rows with Band Pull Aparts (4x8):
- Rows:  60x12, 110x11, 150x10, 200x9, 240x 7, 7, 7, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 7, 7, 7, 7

Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  150x 9, 9, 9, 9
- Face Pulls:  9, 9, 9, 9

Straight Arm Pulldowns and Fat Man Chin Ups (3x12):
- Straight Arm Pulldowns:  Orange CS Cords x 12, 12, 12
- Fat Man Chin Ups:  0x 8, 7, 6 (move to first and do real chins next time)

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

DB Curls:
- 25x 3x 1:00 sets with 1:00 rest (stay at this weight)

Reverse Barbell Curls:
- 35x 3x 1:00 sets with 1:00 rest (stay at this weight)

Tuesday 9.04.18

Warm Up:
- Dynamic mobility for shoulders
- Crossover Symmetry Activation

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

Arnold Presses and Band Face Pulls (4x10):
- Arnold Presses:  60x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Lateral Raises (4x1:00 sets with 1:00 rest):
- 15x 4x1:00 (stay at this weight)

Triceps Finisher (50 reps each):
- DB Skull Crushers:  35x 15, 15, 10, 10
- Elbows Out DB Extensions:  35x 15, 15, 10, 10

Monday 9.03.18

Rest day.

Sunday 9.02.18

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

Strength Training:
Back Squats (3x3) with DB Romanian Deadlift Squats (5x10) and Band Pull Aparts (5x20):
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 340x 3, 3, 2
- DBRDS's:  65x 10, 9, 9, 9, 9
- BPA's:  Blue Band x 20, 20, 20, 20, 20

Single Leg Romanian Deadlifts (5x10) and Standing Calf Raises (5x20):
- SLRDL's:  65x 10, 9, 9, 9, 9
- Calf Raises:  0x 16, 16, 15, 15, 15

Saturday 9.01.18

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Supinated Grip Barbell Rows with Band Pull Aparts (4x8):
- Rows:  60x12, 110x11, 150x10, 200x9, 240x 7, 7, 7, 7
- BPA's:  Blue Band x 12, 11, 10, 9, 7, 7, 7, 7

Landmine Rows with Band Face Pulls (4x10):
- Landmine Rows:  150x 9, 9, 9, 9
- Face Pulls:  Green Band x 9, 9, 9, 9

Straight Arm Pulldowns and Wide Grip Lat Pulldowns (3x12):
- Straight Arm Pulldowns:  50x 12, 12, 12 (60 next time)
- Lat Pulldowns:  135x 12, 12, 12 (140 next time)

Behind the Back Barbell Shrugs and Low Banded Face Pulls (3x12-15):
- Shrugs:  305x 13, 13, 12
- Face Pulls:  45x 13, 13, 12

Biceps Superset (50 reps each):
- Crossbody Hammer Curls:  40's x 15, 15, 10, 10
- EZ Bar Curls:  45x 15, 15, 10, 10

Friday 8.31.18

Rest day.  I was driving back home from San Diego.