Friday 5.31.19

Quads and Upper Body Pull day...

Strength Training:
Reverse Barbell Lunges, Pull Ups and Ring Rows:
- Lunges: 45x10, 75x9, 105x8, 135x7, 165x6, 165x 5x6 (each leg)
- Pull Ups: 0x 6, 6, 5, 5, 5
- Ring Rows:  0x 8, 8, 8, 8, 8

Upper Back/ Rear Delt Circuit:
- Rear Delt DB Raises:  25's x 2x10, 20's x 3x10
- Rear Delt DB Swings:  25's x 2x10, 20's x 3x10
- Rear Delt DB Rows: 25's x 2x10, 20's x 3x10

1-Arm DB High Pulls and Satnding Calf Raises:
- High Pulls: 40x 10, 10, 10, 10, 10
- Standing Calf Raises: 21, 20, 20, 20, 20

Conditioning:
Eliptical Machine:
- 10:00 of :20 off, :40 on (5:00 at level 17 and 5:00 at level 16)

Thursday 5.30.19

Rest day for the Captain's test.

Wednesday 5.29.19

Heavy Posterior Chain with Upper Body Push...

Strength Training:
Trap Bar Deadlifts (4x 3-5) and DB Presses (4x 8-10):
- Deadlifts: 60x9, 110x8, 200x7, 290x6, 380x 5, 5, 5, 5
- Presses:  20x12, 30x11, 40x10, 50x9, 60x 8, 8, 8, 8

Trap Bar Deadlifts (4x 3-5)and Dips (4x 10-12)):
- Deadlifts:  380x 4, 3, 3, 3
- Dips:  0x 11, 11, 10, 10

Trap Bar Shrugs (4x10) and DB Lateral Raises (4x 10-12):
- Shrugs:  296x 4x10
- Lateral Raises:  25'sx  1x11, 3x10

Ring Face Pulls (4x10-?) and Standing Calf Raises (4x 20-25):
- Face Pulls:  0x 10, 10, 10, 10
- Calf Raises:  0x 20, 20, 20, 20

Conditioning:
Eliptical Trainer Intervals:
- Level 16:  10x :20 off, :40 on

Tuesday 5.28.19

Accessory Day...

Strength Training:
Abs Circuit (10:00):
- Supported Knees to Elbows:  0x 4x10
- Serratus Crunches:  40's x 4x10
- Vacuum Trunk Twists:  4x20

Shoulder Shocker 1.0 (10:00):
- Front Plate Raises:  45x 4x10
- DB Lateral Raises:  20's x 4x10
- DB Cuban Presses:  20's x 4x10

Arms Superset #1 (10:00):
- Incline Hammer Curls:  30's x 4x12
- Overhead DB Extensions:  30's x 4x12

Arms Superset #2 (10:00):
- KB Spider Curls:  26/18 x 10/4, 10/4, 10/4, 10/4
- Elbows Out DB Extensions:  35's x 4x14

Conditioning:
Incline Treadmill Walking:
- 20:00

Monday 5.27.19

Quads and Upper Body Pulling day...

Strength Training:
Front Squats and Chin Ups (12:30):
- Squats:  45x9, 95x8, 135x7, 185x6, 187x5
- Chins:  6, 6, 5, 5, 5

Front Squats and Chest Supported DB Rows (12:30):
- Squats:  187x 5x5
- Rows:  70's x 2x10, 65's x 3x10

Upper Back Circuit (12:30):
- Rear Delt Raises:  25's x 2x10, 20's x 3x10
- Rear Delt Swings:  25's x 2x10, 20's x 3x10
- Rear Delt DB Rows:  25's x 2x10, 20's x 3x10

Upper Back and Calves (12:30):
- DB High Pulls:  40 x 5x10 (each arm)
- Standing Calf Raises:  0x 5x20

Conditioning (10:00):
Stationary Bike:
- 10 rounds of :20 off, :40 on

Sunday 5.26.19

Posterior Chain and Upper Body push day...

Strength Training:
Close Grip Bench Press and DB Romanian Deadlifts (20:00):
- Bench: 45x12, 95x11, 135x10, 185x9, 225x 8, 8, 8, 7 (stay until I get 4x8)
- DBRDL's:  35's x 14, 45's x 13, 55's x 12, 65's x 11, 75's x 1x10, 70's x 3x10

Dips and 1-Leg DB Romanian Deadlifts (10:00):
- Dips:  11, 11, 10, 10 (add a rep each week)
- 1LDBRDL's:  35's x 6, 6, 5, 5 (each leg, add a rep each week)

Arnold Presses and DB Lateral Raises (10:00):
- Arnold Presses:  40's x 1x12, 35's x 3x12
- DB Lateral Raises:  25's x 1x12, 20's x 3x12

DB Shrugs, Band Pull Aparts, and Standing Calf Raises (10:00):
- Shrugs:  100's x 11, 11, 10, 10
- Band Pull Aparts:  Red Band x 11, 11, 10, 10
- Calf Raise Machine:  210x 11, 11, 10, 10

Conditioning:
Eliptical Machine:
- 10:00

Saturday 5.25.19

Accessory Day....

Abs Circuit (10:00):
- Supported Knees to Elbows:  0x 10, 10, 10, 10
- Decline Serratus Crunches:  35's x 10, 10, 10, 10
- Vacuum Trunk Twists:  0x 20, 20, 20, 20

Shoulders (10:00):
- DB Cuban Presses: 15's x 10, 10, 10, 10
- DB Lateral Raises:  25's x 10, 10, 10, 10
- Rear Delt DB Rows: 35's x 10, 10, 10, 10

Arms:
Triceps and Biceps Circuit #1 (10:00):
- Incline KB Skull Crushers:  35's x 10, 10, 10, 10
- Barbell Spider Curls:  45x 10, 10, 10, 10

Triceps and Biceps Circuit #2 (10:00):
- Elbows Out DB Extensions:  35's x 12, 12, 12, 12
- Crossbody Hammer Curls:  30x 12, 12, 12, 12 (one arm at a time)

Triceps and Biceps Circuit #3 (10:00):
- Reverse Grip Pushdowns:  Blue CS Cords x 14, 14, 14, 14
- Barbell Reverse Curls:  35x 14, 14, 14, 14

Conditioning:
Eliptical Machine (10:00):
- 1:00 at level 17, 9:00 at level 16:  1.2 miles and 182 calories

Friday 5.24.19

High Rep Quads and Upper Body Pull day...

Strength Training:
Goblet Squats and Barbell Body Rows (20:00):
- Squats:  40x16, 50x15, 60x14, 70x13, 80x12, 90x11, 100x 2x10
- Rows:  0x 11, 10, 10, 10, 10, 10, 10, 10

Bottoms Up Bulgarian Split Squats and Pull Ups (10:00):
- Split Squats:  35's x 6, 5, 5, 5 (each leg)
- Pull Ups:  6, 5, 5, 5

Upper Back/ Rear Delt Circuit (10:00):
- Y Raises:  25's x 1x10, 15's x 3x10
- Rear Delt Raises:  25's x 1x10, 15's x 3x10
- Rear Delt Swings:  25's x 1x10, 15's x 3x10

Biceps Superset (10:00):
- KB Spider Curls:  26's x 4x12
- Hammer Curls:  2x12, 30's x 2x12 (next week, one biceps movement and add face pulls)

Conditioning:
Eliptical Machine:
- 10:00 at level 16:  1.11 miles and 177 calories

Thursday 5.23.19

Heavy Posterior Chain with Upper Body Push...

Strength Training:
Trap Bar Deadlifts and DB Presses (20:00):
- Deadlifts: 60x9, 150x8, 240x7, 330x6, 380x 5, 5, 5, 4
- Presses:  20x14, 30x13, 40x12, 50x11, 60x 1x10, 55x 3x10

Trap Bar Deadlifts and Dips (10:00):
- Deadlifts:  380x 3, 3, 3, 3
- Dips:  0x 11, 10, 10, 10

Trap Bar Shrugs and DB Lateral Raises (10:00):
- Shrugs:  295x 4x10
- Lateral Raises:  25'sx  1x11, 3x10

Barbell Skull Crushers and DB Lateral Raises (10:00):
- Skull Crushers @ 85: 4x12
- Lateral Raises:  25'sx  1x11, 3x10

Conditioning:
Eliptical Trainer (10:00):
- Level 15/16:  1.02 miles and 170 calories

Wednesday 5.22.19

Lower body push and upper body pull day...

Strength Training:
Front Squats and Chest Supported DB Rows (20:00):
- Squats:  45x9, 95x8, 135x7, 185x6, 186x 5, 5, 5, 5
- Rows:  30's x 14, 40's x 13, 50's x 12. 60's x 11, 70's x 1x10, 65's x 3x10

Front Squats and Chin Ups (10:00):
- Squats:  186x 5, 5, 5, 5
- Chin Ups:  6, 5, 5, 5

Upper Back/ Rear Delt Circuit (15:00):
- DB Y Raises:  20's x 1x10, 15's x 4x10
- Rear Delt Raises:  20's x 1x10, 15's x 4x10
- Rear Delt Swings:  20's x 1x10, 15's x 4x10

Biceps Superset (10:00):
- Spider Hammer Curls:  20's x 5x12
- Standing DB Curls:  30's x 5x12 (together, then alternate when I reach failure)

Conditioning:
Tabata Air Squats:
- 13, 13, 13, 12, 12, 12, 12, 12

Tuesday 5.21.19

Rest day due to OIS.

Monday 5.20.19

Posterior Chain and Upper Body push day...

Strength Training:
Close Grip Bench Press and DB Romanian Deadlifts (20:00):
- Bench: 45x12, 95x11, 135x10, 185x9, 225x 8, 8, 7, 6 (stay until I get 4x8)
- DBRDL's:  30's x 14, 40's x 13, 50's x 12, 60's x 11, 70's x 10, 10, 10, 10

Dips and 1-Leg DB Romanian Deadlifts (10:00):
- Dips:  11, 10, 10, 10 (add a rep each week)
- 1LDBRDL's:  35's x 6, 5, 5, 5 (each leg, add a rep each week)

DB Shrugs and DB Lateral Raises (12:30):
- Shrugs:  100's x 11, 10, 10, 10, 10
- Lateral Raises:  30's x 1x10, 25's x 4x10

Overhead Barbell Triceps Extensions and DB Lateral Raises (12:30):
- Triceps Extensions:  81x 5x10
- Lateral Raises:  25's x 5x10

Conditioning:
Tababta KB Swings:
- 70x 1x13, 7x12

Sunday 5.19.19

Core and conditioning...

Core:
Abs Circuit (20:00 starting every 2:30):
- GHD Sit Ups x 10
- Supported Leg Raises x 10
- Vacuum Trunk Twists x 20
Result:  8 rounds

Conditioning:
Jump Rope Intervals:
- 10 rounds of :31 on, :30 (increase 1 second each week)

Exercise Bike Intervals:
- 10 rounds of 1:00 slow, 1:00 fast
- 2.82 miles and 110 calories

Incline Treadmill Walk:
- 10:00, starting a 5 degree incline and 3.6 MPH and increasing
- 0.64 miles and 139 calories

Saturday 5.18.19

Accessory day...

Strength Training:
Shoulder Shocker 2.0 with Standing Calf Raises:
- Iso-Lateral DB Raises:  15'sx 1x10, 12.5's x 4x10
- DB Cuban Presses: 15'sx 1x10, 12.5's x 4x10
- Eccentric DB Lateral Raises: 15'sx 1x10, 12.5's x 4x10
- Band Pull Aparts:  Red Band x 5x20
- Standing Calf Raises:  150x 5x10

Arms Circuit with Standing Calf Raises:
- Incline DB Curls:  25's x 5x10
- Incline Overhead DB Extensions:  25's x 5x10
- Incline Elbows Out DB Extensions:  25's x 5x10
- Standing Calf Raises:  150x 5x10

Arms Circuit Finisher:
- 1-Arm Reverse Grip Cable Pushdown Left Arm: 50x 5x10
- Crossbody DB Hammer Curl Left Arm: 25x 5x10
- 1-Arm Reverse Grip Cable Pushdown Right Arm:  50x 5x10
- Crossbody DB Hammer Curl Right Arm:  25 x 5x10

Friday 5.17.19

High Rep Quads and Upper Body Pull day...

Strength Training:
Goblet Squats and Barbell Body Rows (20:00):
- Squats:  30x10, 40x10, 50x10, 60x10, 70x10, 80x10, 90x10, 100x10
- Rows:  0x 10, 10, 10, 10, 10, 10, 10, 10

Bottoms Up Bulgarian Split Squats and Pull Ups (10:00):
- Split Squats:  35's x 5, 5, 5, 5 (each leg)
- Pull Ups:  5, 5, 5, 5

Upper Back/ Rear Delt Circuit (15:00):
- Rear Delt Raises:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6
- Rear Delt Swings:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6
- Rear Delt DB Rows:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6

Biceps Superset (10:00):
- KB Spider Curls:  26's x 12, 11, 10, 9
- Alternating Crossbody Hammer Curls:  35's x 12, 11, 10, 9

Conditioning:
Tabata Air Squats:
- 13, 13, 12, 12, 12, 12, 12, 12

Thursday 5.16.19

Heavy Posterior Chain with Upper Body Push...

Strength Training:
Trap Bar Deadlifts and DB Presses (20:00):
- Deadlifts: 60x9, 110x8, 200x7, 290x6, 380x 5, 5, 4, 3
- Presses:  25x13, 35x12, 45x11, 55x 10, 10, 10, 10, 10

Trap Bar Deadlifts and Dips (10:00):
- Deadlifts:  380x 3, 3, 3, 3
- Dips:  0x 10, 10, 10, 10

Trap Bar Shrugs and DB Lateral Raises (12:30):
- Shrugs:  290x 10, 10, 10, 10, 10
- Lateral Raises:  25'sx  10, 10, 10, 10, 10

Barbell Skull Crushers and DB Lateral Raises (12:30):
- Skull Crushers @ 85: 10, 10, 10, 10, 10
- Lateral Raises:  25'sx  10, 10, 10, 10, 10

Finisher:
- Tabata KB Swings:  70x 13, 12,12,12,12,12,12,12

Wednesday 5.15.19

Core and Conditioning day...

Core:
Abs Circuit (AMRAP in 20:00):
- Supported Knees to Elbows x 6x10, 9, 8
- Serratus Crunches with 40's x 6x10, 9, 8
- Vacuum Trunk Twists x 6x20, 18, 16

Conditioning:
Jump Rope Intervals (10:00):
- 10x :30 on, :30 off

Rowing (10:00):
- 2567m and 175 calories

Incline Treadmill Walk (10:00 at 5 degree incline):
- 0.63 miles and 134 calories

Tuesday 5.14.19

Lower body push and upper body pull day...

Strength Training:
Front Squats and Chest Supported DB Rows (20:00):
- Squats:  45x9, 95x7, 135x5, 185x3, 225x1, 185x 5, 5, 5
- Rows:  25's x 14, 35's x 13, 45's x 12. 55's x 11, 65's x 10, 10, 10, 10

Front Squats and Chin Ups (10:00):
- Squats:  185x 5, 5, 5, 5
- Chin Ups:  5, 5, 5, 5

Upper Back/ Rear Delt Circuit (15:00):
- Rear Delt Raises:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6
- Rear Delt Swings:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6
- Rear Delt DB Rows:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 6, 6

Biceps Superset (10:00):
- Spider Hammer Curls:  25's x 12, 11, 10, 9
- Standing Alternating DB Curls:  35's x 12, 11, 10, 9

Conditioning:
Tabata Air Squats:
- 13, 12, 12, 12, 12, 12, 12, 12

Monday 5.13.19

Posterior Chain and Upper Body push day...

Strength Training:
Close Grip Bench Press and DB Romanian Deadlifts (20:00):
- Bench: 45x10, 95x9, 135x8, 185x7, 225x6, 255x 5, 4, 3
- DBRDL's:  35's x 10, 40's x 10, 45's x 10, 50's x 10, 55's x 10, 60's x 10, 65's x 10, 70's x 10

Dips and 1-Leg DB Romanian Deadlifts (10:00):
- Dips:  10, 10, 10, 10 (add a rep each week)
- 1LDBRDL's:  35's x 5, 5, 5, 5 (each leg, 6's next week)

DB Shrugs and DB Lateral Raises (12:30):
- Shrugs:  100's x 10, 10, 10, 10, 10
- Lateral Raises:  25's x 10, 10, 10, 10, 10

Overhead Triceps Extensions and DB Lateral Raises (12:30):
- Triceps Extensions:  80x 10, 10, 10, 10, 10
- Lateral Raises:  25's x 10, 10, 10, 10, 10

Conditioning:
Tababta KB Swings:
- 70x 8x12

Sunday 5.12.19

Core and conditioning...

Core:
Abs Circuit (20:00):
- GHD Sit Ups x 10
- Supported Leg Raises x 10
- Vacuum Trunk Twists x 20
Result:  6 rounds

Conditioning:
Jump Rope (5:00):
- 5 rounds of :40 on, :20 off

Exercise Bike:
- 5 rounds of :40 on, :20 off
- 10:00 steady state

Incline Treadmill Walk:
- 10:00

Saturday 5.11.19

Single Leg Quads and pull day...

Strength Training:
Bulgarian Split Squats and Pull Ups/ Parallel Grip Chin Ups (30:00):
- Split Squats (Hammer Strength):  0x5, 20x5, 40x5, 60x 5, 80x 5, 100x 5, 5, 5, 5
- Pull Ups/ Chin Ups:  0x 5, 5, 5, 5, 4, 4, 4, 4, 3 (39 reps, alternating pull ups and chin ups)
*** Next week start with pull ups, then do a horizontal row

Upper Back Circuit (15:00):
- Rear Delt Raises:  10's x10, 15's x9, 20's x8, 25's x7, 30's x6, 35's x 5, 5, 5
- Pearl Delt Swings: 10's x10, 15's x9, 20's x8, 25's x7, 30's x6, 35's x 5, 5, 5
- Rear Delt Rows: 10's x10, 15's x9, 20's x8, 25's x7, 30's x6, 35's x 5, 5, 5

Biceps Superset (10:00):
- Spider KB Curls:  26's x 12, 8, 7, 6, 6, 5, 5, 4 (53 reps)
- Alternating Hammer Curls:  35's x 12, 8, 7, 6, 6, 5, 5, 4 (53 reps)

Leg Finisher:
- Tababta Air Squats:  8x12 (96 reps)

Friday 5.10.19

Abs and cardio...

Warm Up:
- None:

Core Strength Training:
Abs circuit (20:00):
- Supported Knees to Elbows:  10, 10, 10, 10, 10, 9, 8 (67 reps)
- Serratus Crunches with 40's:  10, 10, 10, 10, 10, 9, 8 (67 reps)
- Vacuum Trunk Twists:  20, 20, 20, 20, 20, 18, 16

Cardio:
Jump Rope (5:00):
- 100, 100, 100, 100, 60

Rower Intervals:
- 5 rounds of :40 on, :20 off (963m)

Steady State Rowing (10:00):
- 2484m and 164 calories

Incline Treadmill Walk (10:00):
- 73 calories

Thursday 5.09.19

Heavy Posterior Chain with Upper Body Push...

Warm Up (10:00):
- Deadlift:  135x5, 225x4, 315x3, 405x2, 495x1
- Dips:  0x5, 10x4, 20x3, 30x2, 40x1

Strength Training:
Deadlifts and Dips (20:00):
- Deadlifts @ 365:  5, 4, 3, 2, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1 (28 reps, stay at this weight)
- Dips @ (2x the DL reps):  10, 8, 6, 4, 4, 4, 4, 2, 2, 2, 2, 2, 2, 2, 2 (56 reps, stay at this weight)

Behind the Back Shrugs and DB Lateral Raises (15:00):
- Shrugs @ 315: 10, 10, 9, 9, 8, 8, 7 (61 reps, go up to 320)
- Lateral Raises @ 25's:  10, 10, 9, 9, 8, 8, 7 (61 reps, go up to 30's)

Barbell Skull Crushers and Reverse Grip Pushdowns (10:00):
- Skull Crushers @ 75: 12, 12, 11, 10 (45 reps, stay at this weight)
- Pushdowns @ Blue CS Cords:  12, 12, 11, 10 (45 reps)

Finisher:
- Tabata KB Swings:  12, 12, 12, 12, 11, 11, 10, 11 (91 reps)

Wednesday 5.08.19

Warm Up:
Triceps and Shoulders Circuit #1:
- Decline KB Skull Crushers:  35's x 11, 10, 10, 10, 10
- DB Cuban Presses:  5's x 10, 10's x 9, 15's x 8, 20's x 7, 25's x 6
- Band Pull Apart:  Red Band x 5x10

Strength Training:
Triceps and Shoulders Circuit #2:
- DB Skull Crushers:  40's x 4x10, 35's x 1x10
- Elbows Out DB Extensions:  40's x 4x10, 35's x 1x10
- Ring Face Pulls:  0x 5x10

Reverse Grip/ Close Grip Bench Press and DB Lateral Raises:
- Bench:  46x5/5, 96x4/4, 136x3/3, 186x2/2, 226x1/1 (increase by 1 lbs on all sets)
- Lateral Raises:  30's x 1x10, 25's x 4x10

Reverse Grip Bench Press and DB Lateral Raises:
- Bench:  186x 5x8 (increase by 1 lbs on all sets)
- Lateral Raises:  25's x 5x10

Close Grip Bench Press:
- 186x 5x8 (increase by 1 lbs on all sets)

Tuesday 5.07.19

Warm Up:
- Y DB Raises:  5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt DB Raises:  5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt DB Swings:  5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Pull Ups and Rear Delt Swings:
- Pull Ups:  0x 4, 3, 3, 3, 3
- Swings:  35's x 1x10, 30's x 4x10

Ring Rows and Band Pull Aparts:
- Rows:  0x 10, 9, 9, 9, 9
- Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with Ring Face Pulls:
- High Pulls:  60x 1x10, 55x 4x10
- Face Pulls:  0x 5x10

Incline DB Curls with Fat Gripz (5x12 each):
- 30's x 12
- 30's x 12
- 30's x 11, then 30's x 1, one side at a time
- 30's x 10, then 30's x 2, one side at a time

Hammer Grip Spider Curls (5x14):
- 25's x 1, 20's x 13
- 20's x 14
- 20's x 14
- 20's x 14
- 20's x 14

Monday 5.06.19

Warm Up:
10 Rounds starting every 2:00:
- Alternating Reverse Lunges:  18's x 1x10, 0x9x10 (each leg)
- KB Swings:  70x 1x11, 9x10
- Vacuum Trunk Twists:  0x 10x20

Strength Training:
DB Romanian Deadlift Shrugs and Serratus Crunches:
- DBRDLS's:  65's x 1x10, 60's x 4x10
- Crunches:  45's x 1x10, 40's 4x10

Standing Calf Raises, Supported Knees to Elbows and Front Squat Warm Ups:
- Calf Raises:  20x 1x10, 15x 9x10
- Knees to Elbows:  0x 5x10
- Front Squats:  45x 9, 95x7, 135x5, 185x3, 225x1 (increase by 1 pound each week)

Front Squats (5x5):
- 185x 5x5 (increase 1 pound each week)

Sunday 5.05.19

Warm Up:
- Overhead DB Extensions:  5x20, 10x18, 15x16, 20x14, 25x12, 30x10
- DB Cuban Press:  5x10, 10x9, 15x8, 20x7, 25x6, 30x5
- Band Pull Aparts:  Red Band x 6x10

Strength Training:
Triceps and Shoulders Circuit:
- Incline KB Skull Crushers:  37.5 x 5x10
- Incline Elbows Out Extension:  32.5 x 5x10
- DB Lateral Raises:  32.5 x 5x10

Seated DB Presses with DB Lateral Raises and Rear Delt DB Raises:
- Warm Up Presses: 35x13, 40x12, 45x11, 50x10, 55x9, 60x 2x8, 55x 3x8
- Lateral Raises:  30's x 5x10
- Work Sets of Presses:  60's x 2x8, 55's x 3x8
- Rear Delt Raises:  20's x 5x10

Triceps Finisher:
- 50 dips for time.  30 seconds rest every time I needed to break.
Time: 4:57

Saturday 5.04.19

Warm Up:
- Y DB Raises:  5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt DB Raises:  5x10, 10x10, 15x10, 20x10, 25x10
- Rear Delt DB Swings:  5x10, 10x10, 15x10, 20x10, 25x10

Strength Training:
Chin Ups and Rear Delt Swings:
- Chin Ups:  0x 3, 3, 3, 3, 3
- Swings:  30x 5x10

Chest Supported DB Rows and Band Pull Aparts:
- Rows:  65's x 5x8
- Pull Aparts:  Red Band Doubled x 5x10

Single Arm DB High Pulls with DB Face Pulls:
- High Pulls:  55x 5x10
- Face Pulls:  30's x 5x10

Incline Hammer Curls with Fat Gripz (5x12 each):
- 30's x 12
- 30's x 12
- 30's x 10, then 2 one side at a time
- 30's x 9, then 3 one side at a time

KB Spider Curls (5x14):
- 26's x 8, 18's x 6
- 26's x 8, 18's x 6
- 26's x 8, 18's x 6
- 26's x 8, 18's x 6
- 26's x 8, 18's x 6

Friday 5.03.19

Rest day.  I had to drive to Los Angeles and back for work.

Thursday 5.02.19

Warm Up:
- Bulgarian Split Squats: 0x 10x10 each leg (add weight to first set)
- KB Swings:  70x 10x10
- Vacuum Trunk Twists:  10x20

Strength Training:
DB Romanian Deadlift Shrugs and Serratus Crunches:
- DBRDLS's:  60's x 5x10
- Crunches:  40's x 5x10

Standing Calf Raises and SUpported Knees to Elbows:
- Calf Raises:  15 x 5x10
- Knees to Elbows:  0x 5x10

Trap Bar Deadlift Warm Ups and Standing Calf Raises:
- Deadlifts:  60x5, 150x4, 240x3, 330x2, 420x1
- Calf Raises: 15x 5x10

Trap Bar Deadlifts:
- 240x 5x10

Wednesday 5.01.19

Warm Up:
- None

Strength Training:
Triceps and Shoulders Circuit #1:
- Decline KB Skull Crushers:  35's x 5x10
- DB Cuban Presses:  5's x 10, 10's x 10, 15's x 10, 20's x 10, 25's x 10
- Band Pull Apart:  Red Band x 5x10

Triceps and Shoulders Circuit #2:
- DB Skull Crushers:  40's x 3x10, 35's x 2x10
- Elbows Out DB Extensions:  40's x 3x10, 35's x 2x10
- DB Lateral Raises:  25's x 5x10

Reverse Grip/ Close Grip Bench Press and DB Lateral Raises:
- Bench:  45x5/5, 95x4/4, 135x3/3, 185x2/2, 225x1/1 (increase by 1 lbs on all sets)
- Lateral Raises:  25's x 5x10

Reverse Grip Bench Press and Ring Face Pulls:
- Bench:  185x 5x8 (increase by 1 lbs on all sets)
- Face Pulls:  0x 5x10

Bench Press:
- 185x 5x8 (increase by 1 lbs on all sets)