Sunday 6.30.19

Upper Body Push Day

Warm Up:
- DB Cuban Press: 5's x 12, 10's x 11, 15's x 10, 20's x9
- Hammer Strength Bench Press:  50x12, 90x11, 14x10, 180x9

Strength Training:
Band Pull Aparts (4x16) and  Hammer Strength Bench Press (4x8):
- Band Pull Aparts:  Red Band x 4x16
- Hammer Strength Bench:  230x 4x8 (go up 2 pounds next week)

DB Lateral Raise and Hammer Strength Shoulder Press (4x10):
- Lateral Raises:  27.5's x 10, 25's x 3x10
- Hammer Strength Press:  120x 4x10

DB Lateral Raises and Hoist Dip Machine (4x12):
- Lateral Raises:  22.5's x 4x12
- Dip Machine:  12x 4x12

Single Arm Reverse Grip Cable Pushdowns (4x14):
- 50x 2x14, 47.5 x 14, 45x 14 (each arm)

Conditioning:
- KB Swings:  70x 50 reps unbroken
- Lateral Elliptical Machine:  10:00 (level 15, stay there)

Saturday 6.29.19

Upper Body Pull day

Warm Up:
- Dynamic shoulder mobility

Strength Training:
Chin Ups (5x8):
- 0x 7, 6, 6, 6, 6

Seated Cable Rows (5x10):
- 175x 5x10 (neutral, shoulder width grip)

Single Arm DB High Pulls (5x12):
- 45x 12, 40x 4x12 (each arm)

Upper Back Super Set (5x12):
- Rear Delt Raises: 22.5's x 5x12
- Rear Delt DB Rows: 22.5's x 5x12

Barbell Spider Curls (5x14):
- 55x 14, 50x 4x14

Conditioning:
- KB Swings:  70x 50 reps unbriken
- Eliptical Machine: 10:00 of backward pedaling (2:00 at level 18, 8:00 at level 17)

Friday 6.28.19

Accessory Day

Shoulders Circuit:

- Victory Raises: 5x10, 10x9, 15x8, 20x 7, 7, 7

- DB Cuban Press: 5x10, 10x9, 15x8, 20x 7, 7, 7

- DB Lateral Raises: 5x10, 10x9, 15x8, 20x 7, 7, 7

- Band Pull Aparts: 20, 18, 16, 14, 14, 14

Arms Circuit #1 (3x8):

- DB Curls: 20x11, 30x10, 40x9, 45x 8, 8, 8

- Skull Crushers:  45x11, 65x10, 85x9, 95x 8, 8, 8

Arms Circuit #2 (3x10):

- Incline Hammer Curls:  35x 10, 10, 10

- Elbows Out Extensions:  35 x 10, 10, 10

Arms Circuit #3 (3x?):

- Barbell Curls:  45x 15, 15, 15

- Reverse Grip Cable Pushdowns:  Blue CS Cords x 15, 15, 15

Conditioning:

- KB Swings:  70x 50 reps unbroken

- Eliptical Machine: 10:00 (2:00 on level 18 and 8:00 on level 17)

Thursday 6.27.19

Lower Body Day

Warm Up:
- Back Squats:  45x10, 95x9, 135x8, 185x7, 225x6
- Vacuum Trunk Twists:  20, 20, 20, 20, 20

Strength Training:
Back Squats (3x5) and Vacuum Trunk Twists:
- Squats:  255x 5, 5, 5
- Vacuum Trunk Twists:  3x20

DB Romanian Deadlifts  (4x10) and Standing Calf Raises (4x15):
- DB RDL's:  70's x 10, 10, 10, 10
- Calf Raises:  10 x 15, 15, 15, 15

Walking Lunges:
- 0x 100 each leg

KB Swings:
- 70x 50 unbroken

Conditioning:
Incline Treadmill Walking:
- 10:00 (5.0 incline, 5:00 at 4.1 MPH, 5:00 at 4.0 MPH)

Wednesday 6.26.19

Upper Body Push Day

Warm Up on the 2:30:
- DB Cuban Press: 5's x 12, 10's x 11, 15's x 10, 20's x 9
- Close Grip Bench Press:  45x12, 95x11, 135x10, 185x9

Strength Training:
Band Pull Aparts (4x10) and Close Grip Bench Press (4x8) on the 2:30:
- Band Pull Aparts:  Red Band x 4x10
- Bench Press:  225x 8, 8, 7, 5

Lateral Raise and DB Press (4x10) on the 2:30:
- DB lateral Raises:  25's x 10, 10, 10, 10, 10
- DB Press:  50's x 10, 10, 10, 10

Ring Face Pulls and Dips (4x12) on the 2:30:
- Face Pulls: 0x 10, 10, 10, 10
- Dips:  0x 10, 10, 10, 10

Overhead DB Extensions (4x14) on the 2:00:
- 30's x 14, 14, 14, 14

KB Swings:
- 70x 50 reps unbroken

Conditioning:
Eliptical Machine:
- 10:00 of forward pedaling (2:00 at level 18, 8:00 at level 17)

Tuesday 6.25.19

Upper Body Pull day

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Pull Ups (5 sets):
- 7, 6, 6, 6, 6

Chest Supported DB Rows (5x10):
- 70's x 10, 10, 10, 10, 10

Single Arm DB High Pulls (5x12):
- 40x 12, 12, 12, 12, 12 (each arm)

Upper Back Super Set (5x12):
- Rear Delt Swings: 30's x 12, 12, 12, 12, 12
- Rear Delt DB Rows: 30's x 12, 12, 12, 12, 12

KB Spider Curls (5x14):
- 26/18x 11/3, 11/3, 11/3, 11/3, 11/3

KB Swings:
- 70 x 50 reps unbroken

Conditioning:
Eliptical Machine:
- 10:00 of backward pedaling (2:00 at level 18, 8:00 at level 17)

Monday 6.24.19

Lower Body Day

Warm Up:
- Deadlifts:  116x5, 206x4, 296x3, 386x2, 476x1
- Vacuum Trunk Twists:  20, 20, 20, 20, 20

Strength Training:
Deadlifts (3x5) and Vacuum Trunk Twists:
- Deadlifts:  386x 5, 5, 5
- Vacuum Trunk Twists:  3x20

Front Squats (4x10) and Standing Calf Raises (4x15):
- Front Squats:  116x 10, 10, 10, 10
- Calf Raises:  10x 15, 15, 15, 15

Walking Lunges:
- 0x 100 each leg

KB Swings:
- 70x 50 unbroken

Conditioning:
Incline Treadmill Walking:
- 10:00 (5.0 incline, 5:00 at 4.1 MPH, 5:00 at 4.0 MPH)

Sunday 6.23.19

Upper Body Push Day

Warm Up:
- DB Cuban Press: 10's x 13, 12.5's x 12, 15's x 11, 17.5's x 10, 20's x 9
- DB Lateral Raises: 10's x 13, 12.5's x 12, 15's x 11, 17.5's x 10, 20's x 9
- Hammer Strength Shoulder Press:  50x13, 70x12, 90x11, 110x10, 130x9

Strength Training:
Cuban Press, Lateral Raise, Hammer Strength Press Circuit (4x8):
- DB Cuban Press:  22.5's x 8, 8, 8, 8
- DB Lateral Raise:  22.5's x 8, 8, 8, 8
- Hammer Strength Press:  140x 8, 8, 8, 8

Lateral Raise and Hammer Strength Bench Press (4x10):
- DB lateral Raises:  25's x 10, 10, 10, 10, 10
- Hammer Strength Bench:  230x 10, 10, 10, 10

Band Pull Aparts and Hoist Dip Machine (4x12):
- Band Pull Aparts:  Red Band x 12, 12, 12, 12
- Dip Machine:  12x12, 11x12, 10x 12, 12

Single Arm Reverse Grip Cable Pushdowns (4x14):
- 50x 14, 14, 45x 14, 14 (each arm)

Conditioning:
Eliptical Machine:
- 10:00 of forward pedaling (2:00 at level 18, 3:00 at level 17, and 5:00 at level 16)

Saturday 6.22.19

Upper Body Pull day

Warm Up:
Seated Cable Rows:
- 115x12, 130x11, 145x10, 160x9

Strength Training:
Seated Cable Rows (4x8):
- 175x 8, 8, 8, 8

Lat Pulldowns (4x10):
- 160x 10, 10, 10, 10

Single Arm DB High Pulls (4x12):
- 40x 12, 12, 12, 12 (each arm)

Upper Back Super Set (4x12):
- Rear Delt Raises: 25's x 12, 22.5's x 12, 12, 20's x 12
- Rear Delt DB Rows: 25's x 12, 22.5's x 12, 12, 20's x 12

Barbell Spider Curls (4x14):
- 50x 14, 14, 14, 14

Conditioning:
Eliptical Machine:
- 10:00 of backward pedaling (2:00 at level 17, 8:00 at level 16)

Friday 6.21.19

Rest day.

Thursday 6.20.19

Rest Day.

Wednesday 6.19.19

Heavy Posterior Chain with Upper Body Push...

Strength Training:
Deadlifts (3x5) and DB Presses (4x 8-10):
- Deadlifts: 115x9, 205x7, 295x5, 385x3, 475x1, 385x 5, 5, 5
- Presses:  20x13, 30x12, 40x11, 50x10, 60x 9, 9, 9, 8

Single Leg DB Romanian Deadlifts and Dips:
- 1LDBRDL's:  35's x 7, 6, 6, 6 (each leg)
- Dips:  0x 12, 11, 11, 11

Behind the Back Barbell Shrugs (4x10) and Push Ups:
- Shrugs:  295x 4x10
- Push Ups:  11, 11, 10, 10 (3-count negatives)

DB Lateral Raises and Standing Calf Raises (4x 20-25):
- Lateral Raises:  25's x 11, 11, 11, 10
- Calf Raises:  0x 21, 21, 21, 20

Conditioning:
Eliptical Machine (10:00):
- 1:00 at level 18 and 9:00 at level 17

Tuesday 6.18.19

Rest day.

Monday 6.17.19

Accessory Day...

Strength Training:
Abs Circuit:
- Supported Knees to Elbows:  0x 4x10
- Serratus Crunches:  40's x 4x10

Shoulder Circuit:
- Victory Raises:  15's x 4x10
- DB Lateral Raises:  20's x 2x10, 15's x 2x10
- DB Cuban Presses:  20's x 2x10, 15's x 2x10
- Band Pull Aparts:  Red Band x 4x10

Arms Superset #1:
- Incline Hammer Curls:  35's x 3x12, 30's x 1x12
- Overhead DB Extensions:  35's x 3x12, 30's x 1x12

Arms Superset #2:
- KB Spider Curls:  26/18 x 11/3, 11/3, 11/3, 10/4
- Elbows Out DB Extensions:  40's x 3x14, 35's x 1x14

Arms Superset #3:
- Barbell Curl:  45x 20, 20, 15, 12
- Band Pushdowns:  Blue Band x 20, 20, 15, 12

Conditioning:
Eliptical Machine:
- 10:00:  1:00 at level 18 and 9:00 at level 17

Sunday 6.16.19

Quads and Upper Body Pulling day...

Strength Training:
Front Squats Warm Ups and Chin Ups:
- Squats:  50x9, 100x7, 140x5, 190x3, 230x1
- Chins:  6, 6, 6, 6, 6

Front Squats and Chest Supported Rows:
- Squats:  190x 5x5
- Rows:  135 x 5x10

Upper Back Circuit:
- Rear Delt Raises:  25's x 5x10
- Rear Delt Swings:  25's x 5x10
- Rear Delt DB Rows:  25's x 5x10

Upper Back and Calves (12:30):
- DB High Pulls:  40 x 11, 11, 11, 10, 10 (each arm)
- Standing Calf Raises:  0x 21, 21, 21, 20, 20

Conditioning (10:00):
Incline Treadmill Walking:
- 10:00 at 5.0 incline, 4:00 at 4.1 MPH and 6:00 at 4.0 MPH

Saturday 6.15.19

Posterior Chain and Upper Body push day...

Strength Training:
Victory Raises:
- 5's x 10, 7.5's x 10, 10's x 10, 12.5's x 10, 15's x 10

Close Grip Bench Press and 1-Leg DB Romanian Deadlifts:
- Bench: 50x12, 100x11, 140x10, 190x9, 230x 2x8, 225x 2x8
- 1LDBRDL's:  40's x 8x5 each leg

Hammer Strength Shoulder Press and DB Romanian Deadlifts:
- Press:  95 x 4x10
- DBRDL's:  75's x 4x10

Dips and DB Lateral Raises:
- Dips:  0x 12, 11, 11, 11
- DB Lateral Raises:  25's x 12, 11, 11, 11

DB Shrugs and Standing Calf Raises (10:00):
- Shrugs:  100's x 12, 11, 11, 11
- Standing Calf Raises:  0x 22, 21, 21, 21

Conditioning:
Eliptical Machine:
- 10:00 (steady state, no intervals due to feeling run down)

Friday 6.14.19

Accessory day...

Strength Training:
Abs:
- Single Arm Serratus Crunches:  30x 10, 10, 10, 10 (each side)
- Flutter Kicks: 4x 20 (2 count)

Shoulder Circuit:
- Victory Raises:  10's with mini band x 4x10
- DB Cuban Presses:  15's x 4x10
- DB Lateral Raises:  20's x 4x10
- Band Pull Apart:  Red Band x 4x10

Arms Superset #1 (10:00):
- Barbell Spider Curls:  55x 3x12, 50x 1x12
- Incline DB Skull Crushers:  35's x 3x12, 30's x 1x12

Arms Superset #2 (10:00):
- Single Arm Crossbody Hammer Curls:  30 x 4x14 (each arm)
- Single Arm DB Overhead Extensions:  30x 4x14 (each arm)

Conditioning:
Eliptical Machine:
- 10:00 at level 17, alternating forward and backward pedaling each minute

Thursday 6.13.19

Quads and Upper Body Pull day...

Strength Training:
Reverse Barbell Lunges, Bulgarian Split Squats, Pull Ups and Ring Rows:
- Lunges: 47x9, 77x8, 107x7, 137x6, 167x 5, 5, 5
- Split Squats:  53's x 5, 5, 5 (each leg)
- Pull Ups: 0x 6, 6, 6, 6, 5
- Ring Rows:  0x 9, 9, 9, 9, 8

Upper Back/ Rear Delt Circuit:
- Rear Delt DB Raises:  25's x 4x10, 20's x 1x10
- Rear Delt DB Swings:  25's x 4x10, 20's x 1x10
- Rear Delt DB Rows: 25's x 4x10, 20's x 1x10

1-Arm DB High Pulls and Satnding Calf Raises:
- High Pulls: 40x 11, 11, 11, 10, 10
- Standing Calf Raises: 21, 21, 21, 20, 20

Conditioning:
Eliptical Machine:
- 10:00 back pedaling at level 17

Wednesday 6.12.19

Heavy Posterior Chain with Upper Body Push...

Strength Training:
Trap Bar Deadlifts (4x5) and DB Presses (4x 8-10):
- Deadlifts: 61x9, 111x8, 201x7, 291x6, 381x 5, 5, 5, 5 (add 1 pound each week)
- Presses:  20x13, 30x12, 40x11, 50x10, 60x 9, 9, 8, 8

Single Leg DB Romanian Deadlifts and Dips:
- 1LDBRDL's:  35's x 6, 6, 6, 6 (each leg)
- Dips:  0x 11, 11, 11, 11

Trap Bar Shrugs (4x10) and Push Ups:
- Shrugs:  291x 4x10
- Push Ups:  11, 10, 10, 10 (3-count negatives)

DB Lateral Raises and Standing Calf Raises (4x 20-25):
- Lateral Raises:  25's x 11, 11, 10, 10
- Calf Raises:  0x 21, 21, 20, 20

Conditioning:
Eliptical Machine:
- 10:00 at level 17

Tuesday 6.11.19

Accessory Day...

Strength Training:
Abs Circuit (10:00):
- Supported Knees to Elbows:  0x 1x11, 3x10
- Serratus Crunches:  40's x 1x11, 3x10

Shoulder Shocker 1.0 (10:00):
- Front DB Raises:  20's x 1x10, 15's x 3x10
- DB Lateral Raises:  20's x 1x10, 15's x 3x10
- DB Cuban Presses:  20's x 1x10, 15's x 3x10
- Band Pull Aparts:  Red Band x 4x10

Arms Superset #1 (10:00):
- Incline Hammer Curls:  35's x 2x12, 30's x 2x12
- Overhead DB Extensions:  35's x 2x12, 30's x 2x12

Arms Superset #2 (10:00):
- KB Spider Curls:  26/18 x 11/3, 11/3, 10/4, 10/4
- Elbows Out DB Extensions:  40's x 2x14, 35's x 2x14

Conditioning:
Incline Treadmill Walking:
- 20:00, 5.0 incline, 3:00 at 4.1 MPH and 17:00 at 4.0.

Monday 6.10.19

Quads and Upper Body Pulling day...

Strength Training:
Front Squats and Chin Ups (12:30):
- Squats:  45x9, 95x8, 135x7, 185x6, 189x5
- Chins:  6, 6, 6, 6, 5

Front Squats and Chest Supported DB Rows (12:30):
- Squats:  189x 5x5
- Rows:  70's x 4x10, 65's x 1x10

Upper Back Circuit (12:30):
- Rear Delt Raises:  25's x 4x10, 20's x 1x10
- Rear Delt Swings:  25's x 4x10, 20's x 1x10
- Rear Delt DB Rows:  25's x 4x10, 20's x 1x10

Upper Back and Calves (12:30):
- DB High Pulls:  40 x 11, 11, 10, 10, 10 (each arm)
- Standing Calf Raises:  0x 21, 21, 20, 20, 20

Conditioning (10:00):
Eliptical Machine:
- 10:00 at level 17

Sunday 6.09.19

Posterior Chain and Upper Body push day...

Strength Training:
Close Grip Bench Press and 1-Leg DB Romanian Deadlifts (20:00):
- Bench: 50x12, 100x11, 140x10, 190x9, 230x 1x8, 225x 3x8
- 1LDBRDL's:  15's x 10, 20's x 9, 25's x 8, 30's x 7, 35's x 4x6

Dips and DB Romanian Deadlifts (10:00):
- Dips:  11, 11, 11, 11 (add a rep each week)
- DBRDL's:  75's x 3x10, 70's x 1x10

Hammer Strength Shoulder Press and DB Lateral Raises (10:00):
- Shoulder Press:  90x 4x12
- DB Lateral Raises:  25's x 3x12, 20's x 2x12

DB Shrugs and Standing Calf Raises (10:00):
- Shrugs:  100's x 11, 11, 11, 11
- Standing Calf Raises:  0x 21, 21, 21, 20

Conditioning:
Eliptical Machine:
- 10:00 (steady state, no intervals due to feeling run down)

Saturday 6.08.19

Accessory day...

Strength Training:
Abs (10:00):
- GHD Sit Ups:  0x 11, 11, 10, 10
- Supported Leg Raises:  0x 11, 11, 10, 10

Shoulder Shocker 2.0 (10:00):
- Iso-Lateral DB Raises: 15's x 3x10 12.5's x 1x10
- DB Cuban Presses:  15's x 3x10 12.5's x 1x10
- Accentuated Eccentric Lateral Raises:  15's x 3x10 12.5's x 1x10
- Band Pull Apart:  Red Band x 4x10

Arms Superset #1 (10:00):
- Barbell Spider Curls:  55x 2x12, 50x 2x12
- Incline DB Skull Crushers:  35's x 2x12, 30's x 2x12

Arms Superset #2 (10:00):
- Crossbody Hammer Curls:  35x 1x14, 30x 3x14 (one arm at a time)
- Overhead Extensions:  70x 4x14

Conditioning:
Incline Treadmill Walking:
- 20:00: 5.0 incline, 4.1 MPH for 2:00 then 4.0 MPH for 18:00

Friday 6.07.19

Quads and Upper Body Pull day...

Strength Training:
Reverse Barbell Lunges, Pull Ups and Ring Rows:
- Lunges: 45x10, 75x9, 105x8, 135x7, 165x6, 166x 5x6 (each leg)
- Pull Ups: 0x 6, 6, 6, 5, 5
- Ring Rows:  0x 9, 9, 9, 8, 8

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

1-Arm DB High Pulls and Satnding Calf Raises:
- High Pulls: 40x 11, 10, 10, 10, 10
- Standing Calf Raises: 21, 21, 20, 20, 20

Conditioning:
Eliptical Machine:
- 10:00 of :20 off, :40 on (1:00 at level 17 and 9:00 at level 16)

Thursday 6.06.19

Rest day due to sitting on interview panels all day.

Wednesday 6.05.19

Heavy Posterior Chain with Upper Body Push...

Strength Training:
Trap Bar Deadlifts (4x5) and DB Presses (4x 8-10):
- Deadlifts: 60x9, 110x8, 200x7, 290x6, 380x 5, 5, 5, 5 (add 1 pound each week)
- Presses:  20x13, 30x12, 40x11, 50x10, 60x 9, 8, 8, 8

Single Leg DB Romanian Deadlifts and Dips:
- 1LDBRDL's:  35's x 6, 6, 6, 5 (each leg)
- Dips:  0x 11, 11, 11, 10

Trap Bar Shrugs (4x10) and Push Ups:
- Shrugs:  297x 4x10
- Push Ups:  10, 10, 10, 10 (3-count negatives)

DB Lateral Raises and Standing Calf Raises (4x 20-25):
- Lateral Raises:  25's x 11, 11, 10, 10
- Calf Raises:  0x 21, 20, 20, 20

Conditioning:
Eliptical Machine:
- 10x :20 off, :40 on (level 17 for 1:00, then level 16 to finish)

Tuesday 6.04.19

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:  25's x 1x10, 20's x 3x10
- DB Cuban Presses:  25's x 1x10, 20's x 3x10

Arms Superset #1 (10:00):
- Incline Hammer Curls:  35's x 1x12, 30's x 3x12
- Overhead DB Extensions:  35's x 1x12, 30's x 3x12

Arms Superset #2 (10:00):
- KB Spider Curls:  26/18 x 11/3, 10/4, 10/4, 10/4
- Elbows Out DB Extensions:  40's x 1x14, 35's x 3x14

Conditioning:
Incline Treadmill Walking:
- 20:00, 5.0 incline, 1st minute at 4.1 MPH, the 4.0 MPH for 19 minutes

Monday 6.03.19

Quads and Upper Body Pulling day...

Strength Training:
Front Squats and Chin Ups (12:30):
- Squats:  45x9, 95x8, 135x7, 185x6, 188x5
- Chins:  6, 6, 6, 5, 5

Front Squats and Chest Supported DB Rows (12:30):
- Squats:  188x 5x5
- Rows:  70's x 3x10, 65's x 2x10

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

Upper Back and Calves (12:30):
- DB High Pulls:  40 x 11, 10, 10, 10, 10 (each arm)
- Standing Calf Raises:  0x 21, 20, 20, 20, 20

Conditioning (10:00):
Eliptical Machine:
- 10 rounds of :20 off, :40 on (backward pedaling, level 17 first minute, then level 16)

Sunday 6.02.19

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, 8
- DBRDL's:  35's x 14, 45's x 13, 55's x 12, 65's x 11, 75's x 2x10, 70's x 2x10

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

Arnold Presses and DB Lateral Raises (10:00):
- Arnold Presses:  40's x 2x12, 35's x 2x12
- DB Lateral Raises:  25's x 2x12, 20's x 2x12

DB Shrugs and Standing Calf Raises (10:00):
- Shrugs:  100's x 11, 11, 11, 10
- Standing Calf Raises:  0x 21, 21, 20, 20

Conditioning:
Eliptical Machine:
- 10:00 intervals:  :20 off, :40 on

Saturday 6.01.19

Accessory day...

Strength Training:
Abs Circuit (10:00):
- GHD Sit Ups:  0x 11, 10, 10, 10
- Supported Leg Raises:  0x 11, 10, 10, 10
- Vacuum Trunk Twists:  0x 22, 20, 20, 20

Shoulder Shocker 2.0 (10:00):
- Iso-Lateral DB Raises: 15's x 10, 10, 12.5's x 10, 10
- DB Cuban Presses:  15's x 10, 10, 12.5's x 10, 10
- Accentuated Eccentric Lateral Raises:  15's x 10, 10, 12.5's x 10, 10
- Band Pull Apart:  Red Band x 4x10

Arms Superset #1 (10:00):
- Crossbody Hammer Curls:  35's x 12, 30's x 12, 12, 12
- DB Skull Crushers:  35's x 12, 30's x 12, 12, 12

Arms Superset #2 (10:00):
- Barbell Spider Curls:  50x 14, 14, 14, 14
- Overhead DB Extensions:  35's x 14, 32.5's x 14, 14, 14

Conditioning:
Incline Treadmill Walking:
- 20:00 at 5.0 incline and 4.0 MPH