Sunday 12.30.18

Warm Up:
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists:  5x20
- 1-Arm DB Press:  30x5, 40x4, 50x3, 60x2, 70x1

Volume/ Deload Training:
Arnold Presse and DB Lateral Raise Superset (100 reps each):
- Arnold Press:  50's x 5x10, 45's x 3x10, 40's x 2x10
- Lateral Raise:  25's x 5x10, 22.5's x 3x10, 20's x 2x10

Overhead DB Extensions (100 reps):
- 30's x 16, 15, 14, 13, 12, the  25's x 11, 10, 9

Freemotion 1-Arm Reverse Grip Pushdowns (100 reps):
- 20x 16, 15, 14, 13, 12, 11, 10, 9

Saturday 12.29.18

Warm Up:
- None

Volume/ Deload Training:
Single Leg Standing Leg Curls (100 reps):
- EMOM for 10:00:  10 each leg (4 sets at 50, 3 sets at 45, and 3 sets at 40)

Single Leg Leg Extension (100 reps):
- EMOM for 10:00:  10 each leg (50, 60, 70, then 7 sets at 80)

KB Swings and Air Squats (100 reps each):
- EMOM for 10:00:  20 KB Swings on the even minutes (80 lbs) and 20 Air Squats on the odd minutes

Calves, Upper Back, and Abs Triset (100 reps each):
- Every 2:00 for 10:00:
     - 20 Donkey Calf Raises (100, 80, 60, 40, and 20 lbs)
     - 20 Band Pull Aparts with the Red Band
     - 20 Vacuum Trunk Twists

Glute Finisher:
- 10:00 Stairclimber with Hip Circle on level 2

Friday 12.28.18

Warm Up:
- Ring Rows:  10x5, 15x4, 25x3, 35x2, 45x1
- Low Band Pulls:  Blue Band x 5x10

Volume/ Deload Training:
Ring Rows and Band Pull Aparts (100 reps):
- Rows (rings at hip height):  30" x 4x10, 24" x 3x10, 20" x 3x10
- Pull Aparts:  Blue Band x 10x10 (5x10 to chest, 5x10 to forehead)

Lean-Away DB Curls with Fat Gripz (100 reps):
- 25x 20, 18, 16, 14, 12, 10, 10 (left then right for each set)

Reverse Curls and Vacuum Trunk Twists (100 reps):
- Reverse Curls:  50x 5x20
- Trunk Twists:  5x20

Thursday 12.27.18

Warm Up:
- Dynamic mobility for shoulders
- Band Dislocates:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20
- Dips:  0x5, 10x4, 20x3, 30x2, 40x1

Volume/ Back-Off Training:
Dips and DB Lateral Raises (100 reps):
- Dips:  5x 1x10, 0x 9x10
- Lateral Raises:  30's x 1x10, 25's x 9x10

Triceps and Abs (100 reps):
- Skull Crushers:  71x 5x20
- Vacuum Trunk Twists:  5x20

Triceps Finisher:
- Reverse Grip Pushdowns:  Blue CS Cord x 16, 15, 14, 13, 12, 11, 10, 9 (left arm, then right)

Wednesday 12.26.18

Warm Up:
- Dyamic Mobility for hips, hamstring, and spine
- Reverse Lunges:  45x5, 95x4, 135x3, 185x2, 225x1
- DB Romanian Deadlifts Shrugs:  70's x 5, 4, 3, 2, 1
- Band Pull Aparts:  Red Band x 5x20

Volume/ Back Off Training:
Lower Body Superset (100 reps):
- Reverse Lunges:  135x 5x10, 115x 3x10, 95x 2x10 (each Leg)
- DB Romanian Deadlifts Shrugs:  70's x 10x10

Calves and Abs Superset (100 reps):
- Standing Calf Raises: 0x 5x20
- Vacuum Trunk Twists:  5x20

Tuesday 12.25.18

Rest day.

Monday 12.24.18

Rest day.

Sunday 12.23.18

Warm Up:
- None

Accessory Day:
Shoulder Circuit (100 reps):
- Front Plate Raises:  45x 10x10
- DB Lateral Raise:  10x10, 15x10, 20x10, 25x10, 30x10, 25x10, 20x 4x10
- Band Pull Aparts:  Blue Band x 10x10

Push Pull Circuit (100 reps):
- TRX Strap Face Pulls:  15, 15, 14, 13, 12, 11, 10, 10
- Push Ups:  15, 15, 14, 13, 12, 11, 10, 10

Cardio Finisher:
Stair Climber:
- 50 floors in about 15:30

Saturday 12.22.18

Warm Up:
- Nothing really

Strength Training:
Supinated Chest Supported Rows with No Money's and Band Pull Aparts:
- Rows:  35x10, 55x10, 80x10, 100x10, 125x10, 145x 4x10, 140x 1x10
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x20

Lat Pulldowns with Band Face Pulls:
- Pulldowns:  180x 1x10, 175x 3x10
- Face Pulls:  Green Band x 4x10

Hammer Strength Shrugs and Snatch Grip Front Raises (overhead):
- Shrugs:  185x 1x12, 180x 2x12
- Front Raises:  50x 1x12, 45x 2x12

Alternating Crossbody Hammer Curls:
- 45's x 1x12, 40's x 2x12

Lean away DB Curls:
- 35'2 x 1x12, 30's x 2x12

Friday 12.21.18

Warm Up:
- Dynamic Shoulder mobility
- Band Dislocates

Strength Training:
Seated Military Press with No Money's and Band Pull Apart:
- Press:  45x13, 55x12, 70x11, 95x10, 110x9, 125x 5x8
- No Money's:  Red Band x 13, 12, 11, 10, 9
- Pull Aparts:  Red Band x 5x20

Arnold Presses, DB Lateral Raises and Ring Face Pulls:
- Arnold Press:  50x 4x10
- Lateral Raises:  25x 4x10
- Face Pulls:  4x10

Overhead Tricep Extensions and DB Elbows Out Extensions:
- Overhead:  70x 3x12
- Elbows Out:  35's x 3x12

Reverse Grip Cable Pushdowns:
- Blue CS Cords x 3x15

Thursday 12.20.18

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

Strength Training:
Deadlifts with Band Pull Aparts and Vacuum Trunk Twists:
- Deadlifts:  135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x 4, 4, 4, 4
- Band Pull Aparts:  Red Band 5x20
- Trunk Twists: 5x20

Weighted Step Ups and Deficit Romanian Deadlifts:
- Step Ups:  25's x 8, 20's 3x8
- Romanian DL's:  225x 4x8

Standing Calf Raises and Serratus Crunches:
- Calf Raises:  0x 4x20
- Crunches:  35's x 4x15

Wednesday 12.19.18

Warm Up:
- Dynamic Mobility for shoulders

Strength Training:
Landmine Rows, Band Dislocates, and No Money's:
- Rows:  60x13, 85x12, 110x11, 135x10, 160x9, 185x 8, 8, 8, 8, 8
- Dislocates:  Red Band x 5x10
- No Money's:  Red Band x 5x10

Band Pull Downs and Band Pull Aparts:
- Pull Downs:  Black and Red Band x 4x12 (more band tension next time)
- Pull Aparts:  Red Band x 4x12

Behind the Back barbell Shrugs and Ring Face Pulls:
- Shrugs:  330x 12, 325x 2x12
- Face Pulls:  3x12

DB Curls with Fat gripz:
- 40x 12, 35x 2x12

Reverse Curls:
- 70x 3x12

Tuesday 12.18.18

Warm Up:

- Dynamic mobility for shoulders

- Band dislocates

Strength Training:

Reverse Grip Bench Press, Close Grip Bench Press, No Money's and Band Pull Aparts:

- Reverse Grip Bench:  45x9, 95x8, 135x7, 185x6, 225x5, 215x5, 205x 3x5 (210 next week)

- Close Grip Bench: 45x9, 95x8, 135x7, 185x6, 225x5, 215x5, 205x 3x5 (210 next week)

- No Money's:  Red Band x 18, 16, 14, 12

- Band Pull Aparts:  Red Band x 5x20

Weighted Dips and Ring Face Pulls:

- Dips:  35x 10, 8, 6, 5 (finished eah set of 10 unweighted)

- Face Pulls:  4x10

DB Lateral Raises:

- 300's x 4x12

Skull Crushers and Elbows Out DB Extensions:

- Skull Crushers:  90x 4x12

- Elbows Out Extensions:  35's x 3x12

Reverse Grip Pushdowns:

- Blue CS Cords x 3x15

Monday 12.17.18

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

Strength Training:
Back Squats (4x4) with Band Pull Aparts (100 reps):
- Squats:  45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x 4, 4, 4, 4
- Band Pull Aparts:  Blue Band x 10x10 (after each set of squats)

Reverse Barbell Lunges and Standing Single Leg Curls (4x8):
- Lunges:  135x 4x8 each leg
- Leg Curls:  65x 1x8, 60x 3x8 each leg

Standing Calf Raises (4x12):
- 240x 12, 225x12, 210x 12, 195x12 (all sets at 220 next week)

Hanging Leg Raises from elbow support (4x16):
- 0x 4x16 (switched to knee raises when I hit failure)

Sunday 12.16.18

Warm Up:
- None

Recovery Workout:
Fat Man Pull Ups, Band Work, and Push Ups:
- Fat Man Pull Ups:  10x10 (half fronted grip, half supinated grip)
- Band Work:  5x20 band pull apart and 5x10 no money's
- Push Ups:  10x10

DB Lateral Raises, Snatch Grip Front Raises, and Band Upright Rows:
- Lateral Raises:  25's x 10x10
- Front Raises:  45 x 5x10
- Upright Rows:  Green Band x 5x10

Saturday 12.15.18

Warm Up:
- Nothing really

Strength Training:
Supinated Chest Supported Rows with No Money's and Band Pull Aparts:
- Rows:  25x10, 45x10, 70x10, 90x10, 115x10, 135x 5x10
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x10

Lat Pulldowns with Band Face Pulls:
- Pulldowns:  175x 5x10
- Face Pulls:  Green Band x 5x10

Hamer Strength Shrugs and Front Plate Raises (overhead):
- Shrugs:  180x 5x10
- Front Raises:  45x 5x10

Alternating Crossbody Hammer Curls:
- 40's x 5x10

Freemotion Cable Curls with a stretch:
- 35x10, 30x 10, 25x 3x10

Friday 12.14.18

Warm Up:
- Dynamic mobility for hips, hamstrings, and spine
- Band Pull Aparts:  Red Band x 5x20

Strength Training:
Goblet Squats (100 reps) and KB Swings (200 reps):
- Goblet Squats:  70x 10x10
- KB Swings:  70x 10x20

Standing Calf Raises and Serratus Crunches (100 reps):
- Calf Raises:  0x 5x20
- Serratus Crunches:  70x 5x20 (two 35 db's)

Finisher:
- 10:00 on the eliptical

Thursday 12.13.18

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Dips (100 reps):
- 0x 10x10
- Band Pull Aparts:  Red Band x 5x20
- Band Face Pulls:  Green Band x 5x10

Skull Crushers (100 reps):
- 70x 5x20

Reverse Grip Tricep Pushdowns:
- Blue CS Cords x 5x20 (switched yellow cords when I hit failure)

Wednesday 12.12.18

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

Strength Training (volume to ramp back up to training after vacation):
DB Romanian Deadlift Shrugs and Walking Lunges (100 reps each):
- DBRDLS's:  65's x 10x10
- Lunges:  0x 10x10 each leg

Standing Calf Raises and Band Pull Parts (100 reps each):
- Calf Raises:  260x 5x10, 255x10, 250x10, 245x10, 240x10, 235x10
- Band Pull Aparts:  Blue Band x 10x10

GHD Sit Ups and 45-Degree Hip Extensions (50 reps each):
- GHD Sit Ups:  0x 5x10
- Hip Extensions:  45x 5x10

Hanging Leg Raises and Reverse Hypers (50 reps each):
- Leg Raises:  0x 5x10 (turned into knee raises)
- Reverse Hypers:  50x 5x10

Finisher:
- 10:00 on the spin bike

Tuesday 12.11.18

Rest day.

Monday 12.10.18

Rest day.

Sunday 12.09.18

Rest day.

Saturday 12.08.18

Vacation workout in the Air B&B...

Upper Body Recovery Workout:
Narrow Push Ups:
- 0x 10x10

Band Pull Aparts:
- Red Band x 5x20 (superset with first 5 sets of push ups)

Band Curls:
- Green Band x 5x10 (superset with the last 5 sets of push ups)

Friday 12.07.18

Vacation workout at the hotel gym...

Warm Up:
- Band Pull Aparts:  Red Band x 5x20
- Leg Swings
- Goblet Squats:  50x 10
- 1-Leg DB Deadlifts:  50x 10 each leg

Strength Training:
Goblet Squats (10x10):
- 55x10, 60x10, 65x10, 70x10, 75x10, 80x10, 85x10, 90x10, 95x10, 100x10

DB Romanian DL Shrugs (5x10):
- 55's x 10, 60's x 10, 65's x 10, 70's x 10, 75's x 10 (Superset with first 5 sets of squats)

Vacuum Trunk Twists (5x20):
- 0x 5x20 (superset with first 5 sets of squats)

Swiss Ball Hamstring Roll-Ins and Swiss Ball Serratus Crunches (3x10):
- Roll-Ins:  0x 3x10
- Crunches:  20's x 10, 30's, 10, 30's x 10

Thursday 12.06.18

Vacation workout at the hotel gym...

Warm Up:
- None

Strength Training:
Shoulder Circuit (50 reps each movement):
- DB Cuban Press:  5x10, 10x10, 15x10, 10, 10
- Front DB Raises: 5x10, 10x10, 15x10, 10, 10
- Lateral DB Raise: 5x10, 10x10, 15x10, 10, 10
- Rear DB Raises: 5x10, 10x10, 15x10, 10, 10

1- Arm DB High Pull and 1-Arm DB Press (50 reps of both):
- DB High Pulls:  40x 5x10
- DB Presses: 40x 5x10

Ring Face Pulls and Narrow Push Ups (50 reps each):
- Face Pulls:  0x 5x10
- Push Ups:  0x 5x10

1-Arm Overhead DB Extensions and 1-Arm DB Curls (50 reps each arm):
- OH Extensions:  40x 5x10
- Curls:  40x 5x10

Wednesday 12.05.18

Rest day in Hawaii.

Tuesday 12.04.18

Rest day traveling to Hawaii.

Monday 12.03.18

Took a rest day getting ready to leave for Hawaii.

Sunday 12.02.18

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

Strength Training:
Barbell Circuit (3x5):
- Front Squat:  45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5
- Reverse Lunges: 45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5
- Good Mornings: 45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5
- Back Squats: 45x5, 95x4, 135x3, 185x2, 225x1, 185x5, 175x 5, 5

Standing Leg Curls and Walking Lunges:
- Leg Curls:  45x 5x10
- Lunges:  35 x 5x10 each leg

Donkey Calf Raises:
- 90x 3x 1:00 with 1:00 rest

Finisher:
- 5:00 on the stair climber wearing the hip circle

Saturday 12.01.18

Warm Up:
- No specific warm up

Strength Training:
Seated Machine Rows (supinated grip, 5x8), No Money's, and Band Pull Apart:
- Rows:  55x13, 95x12, 145x11, 185x10, 235x9, 275x5, 200x 11, 8, 8, 8
- No Money's:  Red Band x 5x10
- Band Pull Aparts:  Red Band x 5x 20

Lat Pull Downs (4x10) and Banded Face Pulls (50 reps):
- Pull Downs:  180x 1x10, 175x 3x10
- Face Pulls:  Green Band x 13, 13, 12, 12

Hammer Strength Shrugs and Wide Grip Barbell Front Raises (3x12):
- Shrugs:  185x 3x12
- Front Raises:  45x 3x12

Alternating Crossbody Hammer Curls (3x12):
- 40's x 3x12

Standing Barbell Curls:
- 100x 3x6