Wednesday 12.30.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 8x6, 2x5

- Push Ups: 8x6, 2x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 102 x 4x10

- Single Arm Cable Lateral Raises: 4.5 x12, 6 x11, 7.5 x 3x10, 6 x 1x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- Elbows Out DB Extensions: 45's x 3x12

- Standing DB Lateral Raises: 30's x 3x12

Light Triceps with Shoulders (as little rest as possible):

- Crossover Cable Pushdowns: 7.5 x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- Skipped

Tuesday 12.29.20

Backwards day...

Warm Up:

- None

Strength Training:

Biceps:

- Reverse Spider Curls: 25x 50 (32, 18)

- Lean Away DB Curls: 40x 3x12 each arm

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 13.5 x 3x12

- DB Reverse Swings: 30's x 3x12

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 261x 4x10

- Reverse Flys: 20's x 4x10

Chin Ups and Body Rows (on the 2:00):

- Chin Ups: 7x2, 3x1

- Body Rows: 7x7, 3x6

- Vacuum Trunk Twists: 10x20

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Monday 12.28.20

 Warm Up:

- Sumo DL: 45x9, 135x8, 225x7, 315x6

- Standing Calf Raises: 45x 1x14, 3x13

- Vacuum Trunk Twists: 4x20

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 354x 3x5

- Vacuum Trunk Twists: 3x20

Straight Leg Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 204x 3x8

- VTT: 3x20

Single Leg Barbell Romanian Deadlifts:

- 45x 3x10 each leg

Alternating Reverse Lunges:

- 0x 154 lunges (77 each leg)

Sunday 12.27.20

 Rest day.

Saturday 12.26.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 8x6, 2x5

- Push Ups: 8x6, 2x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 93x 4x10

- Single Arm DB Lateral Raises: 20 x12, 25 x11, 30 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 40's x 3x12

- Standing DB Lateral Raises: 30's x 3x12

Light Triceps with Shoulders (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: Blue CS Cords x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- Skipped

Friday 12.25.20

 Rest day.

Thursday 12.24.20

Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 6x2, 4x1

- Body Rows: 6x7, 4x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Behind the Back Barbell Shrugs: 260x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Ring Face Pulls: 0x 3x12

- DB Reverse Swings: 30's x 3x12

Hammer Curls (on the 2:30):
- 40x 2x12, 35x 1x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (31, 19)

Forearm Levers (3x 10):

- 6.25x 3x10

Wednesday 12.23.20

Warm Up:

Back Squat Warm Ups and Standing Calf Raises:

- Squats: 53x10, 103x9, 143x8, 193x7, 233x6

- Vacuum Trunk Twists: 5x20

- Standing Calf Raises: 45x 4x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 283x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 183x 3x8

- VTT: 2x20

Alternating Reverse Lunges:

- 152 reps (76 each leg)

Tuesday 12.22.20

  Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 7x6, 3x5

- Push Ups: 7x6, 3x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 101 x 4x10

- Single Arm Cable Lateral Raises: 4.5 x12, 6 x11, 7x 2x10, 6 x 2x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- Elbows Out DB Extensions: 45's x 2x12, 40's x 1x12

- Standing DB Lateral Raises: 30's x 2x12, 25's x 1x12

Light Triceps with Shoulders (as little rest as possible):

- Crossover Cable Pushdowns: 7.5 x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- 50x 5:00

Monday 12.21.20

  Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (on the 2:00):

- Chin Ups: 6x2, 4x1

- Body Rows: 6x7, 4x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 260x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 13.5 x 2x12, 12x 1x12

- DB Reverse Swings: 30's x 3x12

Lean Away DB Curls (on the 2:30):
- 40x 2x12, 35x 1x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (31, 19)

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Sunday 12.20.20

 Rest day.

Saturday 12.19.20

Warm Up:

- Sumo DL: 45x9, 135x8, 225x7, 315x6

- Standing Calf Raises: 40x 4x15

- Vacuum Trunk Twists: 4x20

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 353x 3x5

- Vacuum Trunk Twists: 3x20

Straight Leg Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 203x 3x8

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 150 lunges (75 each leg)

Friday 12.18.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 7x6, 3x5

- Push Ups: 7x6, 3x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 92x 4x10

- Single Arm DB Lateral Raises: 20 x12, 25 x11, 30 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 40's x 2x12, 35's x 1x12

- Standing DB Lateral Raises: 30's x 2x12, 25's x 1x12

Light Triceps with Shoulders (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: Blue CS Cords x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- 50x 5:00

Thursday 12.17.20

Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 5x2, 5x1

- Body Rows: 5x7, 5x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Behind the Back Barbell Shrugs: 259x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Ring Face Pulls: 0x 3x12

- DB Reverse Swings: 30's x 3x12

Hammer Curls (on the 2:30):
- 40x 1x12, 35x 2x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (30, 20)

Forearm Levers (3x 10):

- 6.25x 3x10

Wednesday 12.16.20

 Warm Up:

Back Squat Warm Ups and Standing Calf Raises:

- Squats: 52x10, 102x9, 142x8, 192x7, 232x6

- Vacuum Trunk Twists: 4x20

- Standing Calf Raises: 40x 4x15 

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 282x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 182x 3x8

- VTT: 3x20

Alternating Reverse Lunges:

- 148 reps (74 each leg)

Tuesday 12.15.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 6x6, 4x5

- Push Ups: 6x6, 4x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 100 x 4x10

- Single Arm Cable Lateral Raises: 4.5 x12, 6 x11, 7x 1x10, 6 x 3x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- Elbows Out DB Extensions: 45's x 1x12, 40's x 2x12

- Standing DB Lateral Raises: 30's x 1x12, 25's x 2x12

Light Triceps with Shoulders (as little rest as possible):

- Crossover Cable Pushdowns: 7.5 x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- 50x 5:00

Monday 12.14.20

 Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (on the 2:00):

- Chin Ups: 5x2, 5x1

- Body Rows: 5x7, 5x6

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 259x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 13.5 x 1x12, 12x 2x12

- DB Reverse Swings: 30's x 3x12

Lean Away DB Curls (on the 2:30):
- 40x 1x12, 35x 2x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (30, 20)

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Sunday 12.13.20

 Rest day.

Saturday 12.12.20

Warm Up:

- Sumo DL: 45x9, 135x8, 225x7, 315x6

- Standing Calf Raises: 40x 3x15, 1x14

- Vacuum Trunk Twists: 4x20

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 352x 3x5

- Vacuum Trunk Twists: 3x20

Straight Leg Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 202x 3x8

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 146 lunges (73 each leg)

Friday 12.11.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 6x6, 4x5

- Push Ups: 6x6, 4x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 91x 4x10

- Single Arm Cable Lateral Raises: 3x12, 4.5x11, 6x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 40's x 1x12, 35's x 2x12

- Standing DB Lateral Raises: 30's x 1x12, 25's x 2x12

Light Triceps with Shoulders (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: 6 x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- 50x 5:00

Thursday 12.10.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated GripBody Rows (on the 2:00):

- Pull Ups: 4x2, 6x1

- Body Rows: 4x7, 6x6

- Vacuum Trunk Twists: 10x20

Traps/ Upper Back Superset #1 (on the 2:30):

- Behind the Back Barbell Shrugs: 258x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 12x 3x12

- DB Reverse Swings: 30's x 3x12

Lean Away Hammer Curls (on the 2:30):
- 35x 3x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (29, 19, 2)

Forearm Levers (3x 10):

- 6.25x 3x10

Wednesday 12.09.20

 Warm Up:

Back Squat Warm Ups and Standing Calf Raises:

- Squats: 45x8, 95x7, 135x6, 185x5, 225x2, 275x3, 315x2, 337x1

- Calf Raises: 40x 1x15, 3x14

- Vacuum Trunk Twists: 4x20

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 281x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Skipped for time

Alternating Reverse Lunges:

- Skipped for time

Tuesday 12.08.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 5x6, 5x5

- Push Ups: 5x6, 5x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Barbell Skull Crushers: 45x12, 75x11, 99x 4x10

- Single Arm Cable Lateral Raises: 3 x12, 4.5 x11, 6 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- Elbows Out DB Extensions: 40's x 3x12

- Standing DB Lateral Raises: 25's x 3x12

Light Triceps with Shoulders (as little rest as possible):

- Crossover Cable Pushdowns: 6 x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- 50x 5:00

Monday 12.07.20

Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (on the 2:00):

- Chin Ups: 4x2, 6x1

- Body Rows: 4x7, 6x6

Traps/ Upper Back Superset #1 (on the 2:30):

- Barbell Shrugs: 258x 4x10

- Reverse Flys: 20's x 4x10

Traps/ Upper Back Superset #1 (on the 2:30):

- Low Cable Face Pulls: 12x 3x12

- DB Reverse Swings: 30's x 3x12

Lean Away DB Curls (on the 2:30):
- 35x 3x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (29, 19, 2)

Forearm Levers (3x 10):

- Skipped for time

Sunday 12.06.20

Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 2x15, 2x14

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 351x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 351x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 144 lunges (72 each leg)

Saturday 12.05.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 5x6, 5x5

- Push Ups: 5x6, 5x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 45x12, 75x11, 90x 4x10

- Single Arm DB Lateral Raises: 20x12, 25x11, 30 x 4x10 (each arm)

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 35's x 3x12

- Standing DB Lateral Raises: 25's x 3x12

Light Triceps with Shoulders (as little rest as possible):

- Crossover Cable Pushdowns: Blue CS Cords x 20, 15, 15

- Seated DB Lateral Raises: 20's x 20, 15, 15

Wrist Roller:
- 45x 5:00

Friday 12.04.20

 Rest day, travelling home from San Diego.

Thursday 12.03.20

Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Cord Face Pulls with Orange CS Cords

- 10 Push Ups

- 20 Alternating Reverse Lunges (10 each leg)

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises with Orange CS Cords (each arm)

- 20 Vacuum Trunk Twists

Wednesday 12.02.20

   Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Cord Rows with Orange CS Cords

- 10 Push Ups

- 20 Air Squats

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange CS Cords (each arm)

- 10 Bodyweight Skull Crushers

- 20 Vacuum Trunk Twists

Tuesday 12.01.2020

  Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Cord Face Pulls with Orange CS Cords

- 10 Push Ups

- 20 Alternating Reverse Lunges (10 each leg)

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises with Orange CS Cords (each arm)

- 20 Vacuum Trunk Twists

Monday 11.30.20

 Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Rows with Orange Cords

- 10 Push Ups

- 20 Air Squats

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange Cords

- 10 Diamond Push Ups

- 20 Vacuum Trunk Twists

Sunday 11.29.20

 Rest day. Traveling to San Diego for work.

Saturday 11.28.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 4x6, 6x5

- Push Ups: 4x6, 6x5

- Vacuum Trunk Twists: 10x20

Heavy Triceps with Shoulders (every 2:30): 

- Overhead Barbell Extensions: 89x 4x10

- Standing DB Lateral Raises: 25's x 4x10

Moderate Triceps with Shoulders (every 2:30)

- DB Skull Crushers: 35's x 3x12

- Seated DB Lateral Raises: 20's x 3x12

Light Triceps with Shoulders (as little rest as possible):

- Crossover Cable Pushdowns: Blue CS Cords x 20, 15, 15

- Seated DB Lateral Raises: 15's x 20, 15, 15

Wrist Roller:
- Skipped

Friday 11.27.20

Warm Up:

- None

Strength Training:

Pull Ups and Supinated Grip Body Rows (1:00 rest):

- Pull Ups: 4x2, 6x1

- Body Rows: 4x7, 4x6

Traps/ Upper Back Superset (1:30 rest):

- Skipped

Rear Delt Complex (1:30 rest):

- Skipped

Lean Away DB Hammer Curls (1:00 rest):
- 35x 3x12 each arm

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (29, 19, 2)

Forearm Levers (3x 8-12):

- Skipped

Thursday 11.26.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 50x 7/7, 100x 6/6, 140x 5/5, 190x 4/4, 230x 3/3

- Calf Raises: 40x 1x15, 3x14

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 280x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 190x 3x5

- VTT's: 3x20

Alternating Reverse Lunges:

- 0x 144 lunges (72 each leg)

Wednesday 11.25.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 4x6, 6x5

- Push Ups: 4x6, 6x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 98x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

Heavy Triceps (every 2:30): 

- Barbell Skull Crushers: 98x 4x10

Moderate Triceps (every 2:30)

- Elbows Out DB Extensions: 40's x 3x12

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (28, 18, 4)

Wrist Roller:
- 50x 5:00

Tuesday 11.24.20

 Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (on the 2:00):

- Chin Ups: 3x2, 7x1

- Body Rows: 3x7, 3x6

Traps/ Upper Back Superset (on the 2:30):

- Barbell Shrugs: 258x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Rear Delt Complex (on the 2:30):

- Rear Delt Rows: 118x 3x12

- Reverse Flys: 15x 3x12

- DB Reverse Swings: 15x 3x12

Lean Away DB Curls (on the 2:30):
- 35x 3x12 each arm

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (28, 18, 4)

Forearm Levers (3x 10):

- 6.25 x 3x10 each arm

Monday 11.23.20

 Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 1x15, 3x14

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 350x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 350x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 142 lunges (71 each leg)

Sunday 11.22.20

Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 3x6, 7x5

- Push Ups: 3x6, 7x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 98x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

Heavy Triceps (every 2:30): 

- Overhead Triceps Extensions: 88x 4x10

Moderate Triceps (every 2:30)

- DB Skull Crushers: 35's x 3x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: Blue CS Cords x 50 reps (30, 10, 10)

Wrist Roller:
- 50x 5:00

Saturday 11.21.20

Warm Up:

- None

Strength Training:

Pull Ups and Supinated Grip Body Rows (1:00 rest):

- Pull Ups: 3x2, 7x1

- Body Rows: 3x7, 3x6

Traps/ Upper Back Superset (1:30 rest):

- Behind the Back Shrugs: 258x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Rear Delt Complex (1:30 rest):

- Rear Delt Rows: 118x 3x12

- Reverse Flys: 15x 3x12

- DB Reverse Swings: 15x 3x12

Reverse Curls Curls (1:00 rest):
- 69x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (28, 18, 4)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm

Friday 11.20.20

 Rest day, traveling home from San Diego.

Thursday 11.19.20

  Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 Low Cable Face Pulls with Orange CS Cords

- 10 Push Ups

- 10 Air Squats (3-second negatives)

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises each arm (2x yellow, 3x red)

- 20 Vacuum Trunk Twists

Wednesday 11.18.20

 Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 LowAngle CS Rows with Orange Cords

- 10 Push Ups

- 20 Alternating Reverse Lunges (10 each leg)

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange Cords

- 10 Diamond Push Ups

- 20 Vacuum Trunk Twists

Tuesday 11.17.20

  Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 Low Cable Face Pulls with Orange CS Cords

- 10 Push Ups

- 10 1.5 rep Air Squats

Shoulders and Abs (5 rounds of the Superset):

- 10 CS Cord Lateral Raises each arm (2x yellow, 3x red)

- 20 Vacuum Trunk Twists

Monday 11.16.20

 Hotel Room Workout...

Warm Up:

- None

Strength Training:

Full Body Complex (10 rounds of the circuit):

- 10 CS Rows with Orange Cords

- 10 Push Ups

- 10 Bulgarian Split Squats each leg

Arms and Abs (5 rounds of the Superset):

- 10 CS Cord Curls with Orange Cords

- 10 Diamond Push Ups

- 20 Vacuum Trunk Twists

Sunday 11.15.20

 Rest day. I travelled to San Diego for work.

Saturday 11.14.20

Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 4x14

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 349x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 349x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 140 lunges (70 each leg)

Friday 11.13.20

  Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 3x6, 7x5

- Push Ups: 3x6, 7x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 97x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

Heavy Triceps (every 2:30): 

- Overhead Triceps Extensions: 87x 4x10

Moderate Triceps (every 2:30)

- DB Skull Crushers: 35's x 3x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (27, 17, 6)

Wrist Roller:
- 50x 5:00

Thursday 11.12.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated Grip Body Rows (1:00 rest):

- Pull Ups: 2x2, 8x1

- Body Rows: 2x7, 8x6

Traps/ Upper Back Superset (1:30 rest):

- Behind the Back Shrugs: 257x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Rear Delt Complex (1:30 rest):

- Rear Delt Rows: 117x 3x12

- Reverse Flys: 15x 3x12

- DB Reverse Swings: 15x 3x12

Reverse Curls Curls (1:00 rest):
- 68x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (27, 17, 6)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm

Wednesday 11.11.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 49x 7/7, 99x 6/6, 139x 5/5, 189x 4/4, 229x 3/3

- Calf Raises: 40x 3x14, 1x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 279x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 189x 3x5

- VTT's: 3x20

Alternating Reverse Lunges:

- 0x 138 lunges (69 each leg)

Tuesday 11.10.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 3x6, 7x5

- Push Ups: 3x6,7x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 97x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

Heavy Triceps (1:30 rest): 

- Barbell Skull Crushers: 97x 4x10

Moderate Triceps (1:30 rest)

- Elbows Out DB Extensions: 40's x 3x12

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (27, 17, 6)

Wrist Roller:
- 50x 5:00

Monday 11.09.20

  Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (1:00 rest):

- Chin Ups: 2x2, 8x1

- Body Rows: 2x7, 8x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 10, 10, 9

- Reverse Flys: 5x12, 10x11, 15x 10, 10, 9

- DB Reverse Swings: 5x12, 10x11, 15x 10, 10, 9

- Rear Delt Rows: 45x12, 95x11, 117x 3x10

Traps/ Upper Back Superset (1:30 rest):

- Barbell Shrugs: 257x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Barbell Curls (1:00 rest):
- 77x 3x12

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (27, 17, 6)

Forearm Levers (3x 8-12):

- 6.25 x 3x10 each arm

Sunday 11.08.20

 Rest day.

Saturday 11.07.20

Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 3x14, 1x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 347x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 347x 3x5

- VTT: 3x20

 Reverse Lunges:

- 0x 136 lunges (68 each leg)

Friday 11.06.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 2x6, 8x5

- Push Ups: 2x6, 8x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 96x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

Heavy Triceps (1:00-1:30 rest): 

- Overhead Triceps Extensions: 86x 4x10

Moderate Triceps (1:00-1:30 rest)

- DB Skull Crushers: 35's x 3x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: Blue CS Cords x 50 reps (26, 16, 8)

Wrist Roller:
- 50x 5:00

Thursday 11.05.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated Grip Body Rows (1:00 rest):

- Pull Ups: 1x2, 9x1

- Body Rows: 1x7, 9x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 1x10, 2x9

- Reverse Flys: 5x12, 10x11, 15x 1x10, 2x9

- DB Reverse Swings: 5x12, 10x11, 15x 1x10, 2x9

- Rear Delt Rows: 45x12, 95x11, 116x 3x10

Traps/ Upper Back Superset (1:30 rest):

- Behind the Back Shrugs: 256x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Reverse Curls Curls (1:00 rest):
- 67x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (26, 16, 8)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm

Wednesday 11.04.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 48x 7/7, 98x 6/6, 138x 5/5, 188x 4/4, 228x 3/3

- Calf Raises: 40x 3x14, 1x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 278x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 188x 3x5

- VTT's: 3x20

Abs:

- Skipped

Alternating Reverse Lunges:

- 0x 134 lunges (67 each leg)

Tuesday 11.03.20

 Rest day due to work.

Monday 11.02.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 2x6, 8x5

- Push Ups: 2x6,8x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 96x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

Heavy Triceps (1:30 rest): 

- Barbell Skull Crushers: 96x 4x10

Moderate Triceps (1:30 rest)

- Elbows Out DB Extensions: 40's x 3x12

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (26, 16, 8)

Wrist Roller:
- 50x 5:00

Sunday 11.01.20

 Warm Up:

- None

Strength Training:

Chin Ups and Body Rows (1:00 rest):

- Chin Ups: 1x2, 9x1

- Body Rows: 1x7, 9x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 10, 9, 9

- Reverse Flys: 5x12, 10x11, 15x 10, 9, 9

- DB Reverse Swings: 5x12, 10x11, 15x 10, 9, 9

- Rear Delt Rows: 45x12, 95x11, 116x 3x10

Traps/ Upper Back Superset (1:30 rest):

- Behind the Back Shrugs: 256x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Barbell Curls (1:00 rest):
- 77x 3x12

Biceps Finisher (minimal rest):

- Reverse Spider Curls: 25x 50 (26, 15, 9)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm

Saturday 10.31.20

 Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 1x14, 3x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 345x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 345x 3x5

- VTT: 3x20

Abs:

- GHD Sit-Ups: 0x 3x10 (3 second negatives)

 Reverse Lunges:

- 0x 132 lunges (66 each leg)

Friday 10.30.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 1x6, 9x5

- Push Ups: 1x6,9x5

Shoulders Superset (1:30 rest):
- Seated Overhead Press: 45x 12, 75x11, 95x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

Heavy Triceps (1:00-1:30 rest): 

- Overhead Triceps Extensions: 85x 4x10

Moderate Triceps (1:00-1:30 rest)

- DB Skull Crushers: 35's x 1x12, 30's x 2x12

Light Triceps (as little rest as possible):

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (25, 15, 10)

Wrist Roller:
- 50x 5:00

Thursday 10.29.20

 Warm Up:

- None

Strength Training:

Pull Ups and Supinated Grip Body Rows (1:00 rest):

- Pull Ups: 10x1

- Body Rows: 10x6

Rear Delt Complex (1:30 rest):

- DB Y Raises: 5x12, 10x11, 15x 3x9

- Reverse Flys: 5x12, 10x11, 15x 3x9

- DB Reverse Swings: 5x12, 10x11, 15x 3x9

- Rear Delt Rows: 55x12, 85x11, 115x 3x10

Traps/ Upper Back Superset (1:30 rest):

- Behind the Back Shrugs: 255x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Reverse Curls Curls (1:00 rest):
- 66x 3x12

Biceps Finisher (minimal rest):

- Barbell Spider Curls: 35x 50 (26, 15, 9)

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Wednesday 10.28.20

 Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 47x 7/7, 97x 6/6, 137x 5/5, 187x 4/4, 227x 3/3

- Calf Raises: 40x 2x14, 2x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 277x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 187x 3x5

VTT's: 3x20

Alternating Reverse Lunges:

- 0x 130 lunges (61 each leg)

Abs:

- Hanging Leg Raises: 0x3x10

Tuesday 10.27.20

 Warm Up:

- None

Strength Training:

Push Superset (every 2:00):

- Dips: 10x5

- Push Ups: 10x5

Shoulders Superset (every 2:30):
- Seated Overhead Press: 45x 12, 75x11, 95x 3x10

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 4x10

Heavy Triceps (every 2:30): 

- Barbell Skull Crushers: 95x 4x10

Moderate Triceps (every 2:00)

- Elbows Out DB Extensions: 40's x 3x12)

Light Triceps (as little rest as possible):

- Crossover Cable Pushdowns: 4.5 x 50 reps (25, 15, 10)

Wrist Roller:
- 50x 5:00

Monday 10.26.20

Warm Up:

- None

Strength Training:

Chin Ups and Body Rows:
- Chins: 0x 10x1

- Rows: 0x 10x6

Rear Delt Complex:

- DB Y Raises: 5x12, 10x11, 15x 3x9

- Reverse Flys: 5x12, 20x11, 15x 3x9

- DB Reverse Swings: 5x12, 10x11, 15x 3x9

- Rear Delt Rows: 55x12, 85x 11, 115x 3x10

Upper Back:

- Shrugs: 255x 4x10

- Snatch Grip Barbell Front Raises: 45x 4x10

Heavy Biceps:

- Barbell Curls: 85x 4x10

Biceps Finisher:

- Spider Reverse Curls: 25 x 50 (25, 15, 10)

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Sunday 10.25.20

 Rest day on a family vacation to San Luis Obispo.

Saturday 10.24.20

 Rest day, on a family trip to San Luis Obispo.

Friday 10.23.20

 Rest day on a family vacation to San Luis Obispo.

Thursday 10.22.20

Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 1x14, 3x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 343x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 343x 3x5

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 128 lunges (64 each leg)

Core:

- Skipped due to feeling run down. Time for a few days off.

Wednesday 10.21.20

Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Pull Ups and Supinated Grip Bady Rows:

- Pull Ups: 10x1

- Body Rows: 10x6

Upper Back/ Rear Delt Complex:

- DB Y Raises: 15x 3x9

- Reverse Flys: 15x 3x9

- DB Reverse Swings: 15x 3x9

- Rear Delt Rows: 115x 3x10

Behind the Back Barbell Shrugs:

- 255x 3x12

Reverse Curls Curls:
- 65x 3x12

Biceps Finisher:

- Barbell Spider Curls: 35x 50 (25, 15, 10)

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm

Tuesday 10.20.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Push Superset:

- Dips: 10x5

- Push Ups: 10x5

Shoulders Superset:
- Seated Overhead Press: 95x 4x10

- DB Lateral Raises: 25's x 4x10

Heavy Triceps: 

- Overhead Triceps Extensions: 85x 3x12

Triceps Finisher:

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (32, 18)

Wrist Roller:
- 50x 5:00

Monday 10.19.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 46x 7/7, 96x 6/6, 136x 5/5, 186x 4/4, 226x 3/3

- Calf Raises: 40x 1x14, 3x13

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 276x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 186x 3x5

VTT's: 3x20

Alternating Reverse Lunges:

- 0x 126 lunges (61 each leg)

Cardio:

10:00 EMOM:

- Heavy Jump Rope: 72 jumps per minute

Sunday 10.18.20

 Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 3x9

- Reverse Flys: 15x 3x9

- DB Reverse Swings: 15x 3x9

- Rear Delt Rows: 115x 3x10

Barbell Curls:
- 85x 3x12

Chin Ups and Body Rows:
- Chins: 0x 3x2, 2x1

- Rows: 3x7, 2x6

Shrugs:
- 255x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 2x10, 1x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 15's x 50 (32, 18)

Saturday 10.17.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 98x 3x10

Barbell Skull Crushers:
- 95 x 3x12

Dips and Push-Ups Superset: 

- Dips: 7, 7, 7, 7, 7

- Push-Ups: 7, 7, 7, 7, 5-1-1 (stay at 7's) until I get them all unbroken for both movements)

Triceps Finisher:

- Crossover Cable Pushdowns: Orange x 5, Blue x 25, Yellow x 20

Wrist Roller:
- Skipped due to heat and sweatiness (doesn't work when you can't grip the bar)

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 71 jumps

Friday 10.16.20

Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 4x13

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 341x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 341x 3x5

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 124 lunges (62 each leg)

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 71 jumps each minute

Thursday 10.15.20

Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 2x9, 1x8

- Reverse Flys: 15x 2x9, 1x8

- DB Reverse Swings: 15x 2x9, 1x8

- Rear Delt Rows: 114x 3x10

Reverse Curls Curls:
- 64x 3x12

Pull Ups and Supinated Grip Body Rows:
- Pull Ups: 0x 3x2, 2x1

- Rows: 2x7, 3x6

Behind the Back Shrugs:
- 254x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 10's x 50 reps (31, 19)

Wednesday 10.14.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Complex:

- Band Pull Aparts: Blue Band x 13, 12, 11, 3x10

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 97x 3x10

Overhead Triceps Extensions:
- 86x 3x12

Dips and Push-Ups Superset: 

- Dips: 7, 7, 7, 7, 6

- Push-Ups: 7, 7, 7, 7, 6

Triceps Finisher:

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (31, 19)

Wrist Roller:
- 50x 5:00

Cardio:

10:00 EMOM:

- Heavy Jump Rope x 71 each minute

Tuesday 10.13.20

 Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

- Calf Raises: 40x 3x13, 1x12

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 275x 3x5

- VTT's: 3x20

Front Squats and Vacuum Trunk Twists:

- Squats: 185x 3x5

VTT's: 3x20

Alternating Reverse Lunges:

- 0x 122 lunges (61 each leg)

Cardio:

10:00 EMOM:

- Heavy Jump Rope: 71 jumps per minute

Monday 10.12.20

 Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 2x9, 1x8

- Reverse Flys: 15x 9x9, 1x8

- DB Reverse Swings: 15x 2x9, 1x8

- Rear Delt Rows: 114x 3x10

Barbell Curls:
- 84x 3x12

Chin Ups and Body Rows:
- Chins: 0x 3x2, 2x1

- Rows: 2x7, 3x6

Shrugs:
- 254x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 1x10, 2x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 10's x 50 reps unbroken

Sunday 10.11.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 97x 3x10

Barbell Skull Crushers:
- 94 x 3x12

Dips and Push-Ups Superset: 

- Dips: 11, 11, 11

- Push-Ups: 6, 6, 6

Triceps Finisher:

- Crossover Cable Pushdowns: Blue x 25, Yellow x 50

Wrist Roller:
- 50x 5:00

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 71 jumps

Saturday 10.10.20

  Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 3x13, 1x12

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 339x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 339x 3x5

- VTT: 3x20

Alternating Reverse Lunges:

- 0x 120 lunges (60 each leg)

Cardio:

Heavy Jump Rope:

- 10:00 EMOM of 70 jumps each minute

Friday 10.09.20

 Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 1x9, 2x8

- Reverse Flys: 15x 1x9, 2x8

- DB Reverse Swings: 15x 1x9, 2x8

- Rear Delt Rows: 113x 3x10

Reverse Curls Curls:
- 63x 3x12

Pull Ups and Supinated Grip Body Rows:
- Pull Ups: 0x 2x2, 3x1

- Rows: 1x7, 4x6

Behind the Back Shrugs:
- 253x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 3x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 8's x 50 reps unbroken

Thursday 10.08.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Complex:

- Band Pull Aparts: Blue Band x 13, 12, 11, 3x10

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 96x 3x10

Overhead Triceps Extensions:
- 86x 2x12, 85x 1x12

Dips and Push-Ups Superset: 

- Dips: 11, 11, 10

- Push-Ups: 6, 6, 5

Triceps Finisher:

- Reverse Grip Crossover Cable Pushdowns: 4.5 x 50 reps (30, 20)

Wrist Roller:
- 50x 5:00

Cardio:

10:00 EMOM:

- Heavy Jump Rope x 70 each minute

Wednesday 10.07.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

- Calf Raises: 40x 2x13, 2x12

Strength Training:

Back Squats:

- 273x 3x5

Front Squats:

- 183x 3x5

Walking Lunges:

- 0x 110 steps

Cardio:

10:00 EMOM:

- Heavy Jump Rope: 70 jumps per minute

Tuesday 10.06.20

Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 15x 1x9, 2x8

- Reverse Flys: 15x 1x9, 2x8

- DB Reverse Swings: 15x 1x9, 2x8

- Rear Delt Rows: 113x 3x10

Barbell Curls:
- 83x 3x12

Chin Ups and Body Rows:
- Chins: 0x 2x2, 3x1

- Rows: 1x7, 4x6

Shrugs:
- 253x 3x10

Forearm Levers (3x 8-12):

- 6.25 x 3x9 each arm

Biceps Finisher:

- Spider Zottman Curls: 5's x 50 reps unbroken

Monday 10.05.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 96x 3x10

Barbell Skull Crushers:
- 93 x 3x12

Dips and Push-Ups Superset: 

- Dips: 11, 11, 10

- Push-Ups: 5, 5, 5

Triceps Finisher:

- Crossover Cable Pushdowns: 4.5 x 50 reps (30, 20)

Wrist Roller:
- 50x 5:00

Cardio:

- 10:00 on the eliptical

Sunday 10.04.20

  Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 2x13, 2x12

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 337x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 337x 3x5

- VTT: 3x20

Walking Lunges:

- 0x 110 steps (55 each leg)

Cardio:

- 10:00 of rowing (2550m)

Saturday 10.03.20

  Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 5x12, 10x11, 15x 3x8

- Reverse Flys: 5x12, 10x11, 15x3x8

- DB Reverse Swings: 5x12, 10x11, 15x 3x8

- Rear Delt Rows: 52x12, 82x11, 112x 3x10

Reverse Curls:
- 62x 3x12

Supinated Grip Body Rows:
- 0x 3x10

Behind the Back Shrugs:
- 252x 3x10

Pull Ups (EMOM):

0x 1x2, 4x1

Forearm Levers (3x 8-12):

- 6.25 x 2x9, 1x8 each arm

Friday 10.02.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Complex:

- Band Pull Aparts: Blue Band x 13, 12, 11, 3x10

- DB Lateral Raises: 10's x 13, 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x13, 65x12, 85x11, 95x 3x10

Overhead Triceps Extensions:
- 85 x 3x12

Dips and Push-Ups Superset: 

- Dips: 11, 10, 10

- Push-Ups: 4, 4, 4

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (40, 10)

Wrist Roller:
- 50x 5:00

Cardio:

- 10:00 on the eliptical

Thursday 10.01.20

Warm Up:

Front Squat/ Back Squat Warm Ups and Standing Calf Raises:

- Squats: 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

- Calf Raises: 40x 1x13, 3x12

Strength Training:

Back Squats:

- 271x 3x5

Front Squats:

- 181x 3x5

Walking Lunges:

- 0x 100 steps

Cardio:

Rowing:

- 10:00

Wednesday 9.30.20

 Forced rest day due to work stuff.

Tuesday 9.29.20

  Warm Up:

Crossover Symmetry:

- 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Shoulder Complex:

- DB Y Raises: 5x12, 10x11, 15x 3x8

- Reverse Flys: 5x12, 10x11, 15x3x8

- DB Reverse Swings: 5x12, 10x11, 15x 3x8

- Rear Delt Rows: 52x12, 82x11, 112x 3x10

Barbell Curls:
- 82x 3x12

Body Rows:
- 0x 3x10

Shrugs:
- 252x 3x10

Chin Ups (EMOM):

0x 1x2, 4x1

Forearm Levers (3x 8-12):

- 6.25 x 2x9, 1x8 each arm

Monday 9.28.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Superset:

- DB Lateral Raises: 15's x 12, 20's x 11, 25's x 3x10

- Seated Overhead Press: 45x12, 75x11, 95x 3x10

Barbell Skull Crushers:
- 92 x 3x12

Dips and Push-Ups Superset: 

- Dips: 10, 10, 10

- Push-Ups: 3, 3, 3

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (40, 10)

Wrist Roller:
- 50x 5:00

Cardio:

- 10:00 on the eliptical

Sunday 9.27.20

 Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Standing Calf Raises:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

- Standing Calf Raises: 40x 1x13, 3x12

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- SDL's: 335x 3x5

- VTT: 3x20

Conventional Deadlifts and Vacuum Trunk Twists:

- CDL's: 335x 3x5

- VTT: 3x20

Walking Lunges:

- 0x 100 steps (50 each leg)

Cardio:

- 10:00 of rowing (2506m)

Saturday 9.26.20

Warm Up:

Shoulder Circuit:
- DB Y Raises: 5's x 11, 8's x 10, 10's x 9 
- DB Reverse Flys:5's x 11, 8's x 10, 10's x 9

- DB Rear Delt Swings: 5's x 11, 8's x 10, 10's x 9

- DB Lateral Raises: 5's x 11, 8's x 10, 10's x 9

Strength Training:

Shoulders:

- DB Y Raises:12's x 3x8 
- DB Reverse Flys: 12's x 3x8

- DB Rear Delt Swings: 12's x 3x8

- DB Lateral Raises: 12's x 3x8

Arms Superset #1:
- Overhead Triceps Extensions: 45x 11, 65x 10, 85x 9, 96x 8, 7, 7
- Crossbody Hammer Curls: 25's x 11, 30's x 10, 35's x 9, 40's x 8, 7, 7

Arms Superset #2:
- Incline Elbows Out DB Extensions: 50's x 10, 9, 9
- Barbell Spider Curls: 65x 10, 9, 9

Arms Finisher:
- Reverse Grip Cable Extensions: Blue CS Cord: 18, 18, 14

- Barbell Reverse Curls: 45x 18, 18, 14

* alternate between lifts with no rest

Friday 9.25.20

Warm Up:

Crossover Symmetry:

- Crossover Symmetry Activation

- Crossover Symmetry Iron Scap

Strength Training:
Reverse Curls:

- 20x15, 40x14, 60x13, 61x 3x12

Upright Rows:

- 81x 3x12

Rear Delt Rows:

- 11x 3x10

Supinated Grip Barbell Rows:
- 201x 3x8

Behind the Back Barbell Shrugs:

- 251x 3x10

Forearm Levers:

- 6.25 x 1x9, 2x8

Thursday 9.24.20

 Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Shocker 1.0:

- Front Plate Raises: 35x 3x10

- DB Lateral Raises: 25's x 3x10

- DB Cuban Presses: 25's x 3x10

- Band Pull Aparts: 10x10

Close Grip Bench Press:

- 45x12, 95x11, 135x 10, 185x9, 225x 4x8

Arnold Presses:

- 45x 3x10

Dips: 

- 10, 10, 9

DB Skull Crushers:
- 35's x 3x12

Triceps Finisher:

- Elbows Out DB Extensions: 30's x 50 reps (39, 11)

Wrist Roller:
- 50x 5:00

Wednesday 9.23.20

 Warm Up:

Front Squat/ Back Squat Warm Ups:

- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Strength Training:

Back Squats:

- 269x 3x5

Front Squats:

- 179x 3x5

Goblet Squats:

- Squats: 75x 3x8

Bulgarian Split Squats:

- BSS's: 46x 3x10

Barbell Shrugs with Standing Calf Raises:

- Shrugs: 252x 4x10

- Calf Raises: 40x 4x12

Tuesday 9.22.20

 Warm Up:

Crossover Symmetry:

 - 1 Round of Activation

- 1 Round of Iron Scap

Strength Training:
Chin Ups:

- 5x 1 (EMOM)

Barbell Rows:
- Rows: 81x12, 111x11, 141x10, 171x9, 201x 3x8

Rear Delt Rows:
- Rows: 111x x10

Upright Rows:
- Rows: 81x 3x12

Barbell Curls:
- Curls: 81x 3x12

Snatch Grip Front Barbell Raises (overhead):

- 15x 50 unbroken

Forearm Levers (3x 8-12):

- 6.25 x 1x9, 2x8 each arm

Monday 9.21.20

Warm Up:

- Crossover Symmetry Activation

Strength Training:

Shoulder Shocker 1.0:

- Front Plate Raises: 35x 3x10

- DB Lateral Raises: 20's x 3x10

- DB Cuban Presses: 15's x 3x10

- Band Pull Aparts: 10x10

Reverse Grip Bench Press:

- 45x12, 95x11, 135x 10, 185x9, 201x 4x8

Arnold Presses:

- 45x 3x10

Dips: 

- 10, 10, 9

Barbell Skull Crushers and Rowing:
- 91 x 3x12

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (39, 11)

Wrist Roller:
- 50x 5:00

Sunday 9.20.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- 333x 3x5

Conventional Deadlifts:

- 333x 3x5

Snatch Grip Straight Leg Deadlifts:

- 203x 3x8

Single Leg Romanian Deadlifts:

- 70x 3x10 each leg

Behind the Back Barbell Shrugs with Standing Calf Raises:

- Shrugs: 251x 4x10

- Calf Raises: 40x 4x12

Saturday 9.19.20

 Warm Up:

Crossover Symmetry:

- Activation: 1 round

Strength Training:
Shoulder Shocker 1.0:
- Plate Front Raises: 35x 4x10 
- DB Lateral Raises: 20's x 4x10

- DB Cuban Press: 15's x 4x10

- Band Pull Aparts: Red x 4x10

Arm and Rear Delt Circuit:
- Overhead Triceps Extensions: 45x 11, 65x 10, 85x 9, 95x 3x8
- Seated Hammer Curls: 25's x 11, 30's x 10, 35's x 9, 40's x 3x8 (stay at this weight)

- Band Pull Aparts: Red x 6x10

Arms Superset:
- Incline Elbows Out DB Extensions: 50's x 3x9 (work up to 3x10)
- Barbell Spider Curls: 65x 3x9 (work up to 3x10)

Arms Finisher:
- Reverse Grip Cable Extensions: Blue CS Cord: 18, 17, 15

- Barbell Reverse Curls: 45x 18, 17, 15

* alternate between lifts with no rest

Friday 9.18.20

Warm Up:

Crossover Symmetry:

 - Iron Scap: Skipped

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 110x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 80x 4x12
- Rowing: 4x 250m

Reverse Curls and Rowing:
- Curls: 65x 4x12

- Rowing: 4x 250m

Forearm Levers:

- 6.25 x 3x8

Rowing Total: 5000m (1,000,000m of 1,000,000m complete)

Thursday 9.17.20

 Warm Up:

- Close Grip Bench Press: 46x12, 96x11, 136x10, 186x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 226x 1x8, 3x7

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 1x10, 3x9

- Rowing: 4x 250m

Seated DB Lateral Raises and Rowing:

- DBLR's: 25's x 1x12, 3x11

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 3x11, 1x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (38, 12)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (995,000m of 1,000,000m complete)

Wednesday 9.16.20

Warm Up:

Front Squat/ Back Squat Warm Ups:

- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Strength Training:

Back Squats:

- 267x 3x5

Front Squats:

- 177x 3x5

Goblet Squats with Standing Calf Raises

- Squats: 75x 2x8, 70x 1x8

- Calf Raises: 35x 3x15

Bulgarian Split Sqats (front rack) with Standing Calf Raises:

- BSS's: 45x 3x10

- Calf Raises: 35x 3x15

Rowing Total: 0m (990,000m of 1,000,000m complete)

Tuesday 9.15.20

Warm Up:

Crossover Symmetry:

 - Skipped

Strength Training:
Barbell Rows and Rowing:
- Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 110x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 80x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 80x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6.25 x 3x8 each arm

Rowing Total: 5000m (990,000m of 1,000,000m complete)

Monday 9.14.20

 Warm Up:

- Dips: 0x12, 0x11, 0x10, 5x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 4x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 1x10, 3x9

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 1x12, 3x11

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 91 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (45, 5)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (985,000m of 1,000,000m complete)

Sunday 9.13.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- Deadlifts: 331x 3x5

Conventional Deadlifts:

- Deadlifts: 331x 3x5

Snatch Grip Straight Leg Deadlifts with Standing Calf Raises

- Snatch Grip SLDL's: 201x 3x8

- Calf Raises: 35x 3x15

Single Leg Romanian Deadlifts (barbell) with Standing Calf Raises:

- RDL's: 70x 3x10

- Calf Raises: 35x 3x15

Rowing Total: 0m (980,000m of 1,000,000m complete)

Saturday 9.13.20

Rest day, traveling back from Lake Tahoe.

Friday 9.11.20

 Rest day, but did a few hours of paddle boarding.

Thursday 9.10.20

 Rest day, but did a few hours of paddle boarding.

Wednesday 9.09.20

 Warm Up:

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 4x8

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 4x9

- Rowing: 4x 250m

Seated DB Lateral Raises and Rowing:

- DBLR's: 25's x 4x11

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 2x11, 2x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (37, 13)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (980,000m of 1,000,000m complete)

Tuesday 9.08.20

 Warm Up:

Back Squat Warm Ups with Rowing:

- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6

- Rowing: 5x 250m

Strength Training:

Back Squats with Rowing:

- 265x 3x5

- Rowing: 3x 250m

Front Squats with Rowing:

- 175x 3x5

- Rowing: 3x 250m

Goblet Squats with Rowing:

- Squats: 75x 1x8, 70x 2x8

- Rowing: 3x 250m

Standing Calf Raises with Rowing:

- Calf Raises: 35x 5x15, 1x14

- Rowing: 6x 250m

Rowing Total: 5000m (975,000m of 1,000,000m complete)

Monday 9.07.20

   Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 110x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 80x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 80x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6.25 x 3x8 each arm

Rowing Total: 5000m (970,000m of 1,000,000m complete)

Sunday 9.06.20

Warm Up:

- Dips: 0x12, 0x11, 0x10, 5x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 3x8, 5x 1x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 4x9

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 4x11

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 90 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Cable Pushdowns: Blue CS Cord x 50 reps (25, 15, 10)

Wrist Roller:
- Skipped since I was working out in the garage in the 100+ degree heat. Hands were too slippery,

Rowing Total: 5000m (965,000m of 1,000,000m complete)

Saturday 9.05.20

Warm Up:

Sumo Deadlift Warm Ups and Rowing:

- Sumo DL: 135x10, 185x9, 225x8, 275x7, 315x6

- Rowing: 5x 250m

Strength Training:

Sumo Deadlifts and Rowing:

- Deadlifts: 329x 3x5

- Rowing: 3x 250m

Conventional Deadlifts and Rowing:

- Deadlifts: 329x 3x5

- Rowing: 3x 250m

Snatch Grip Straight Leg Deadlifts and Rowing:

- Snatch Grip SLDL's: 199x 3x8

- Rowing: 3x 250m

Standing Calf Raises with Rowing:

- Calf Raises: 35x 5x15, 1x14

- Rowing: 6x 250m

Rowing Total: 5000m (960,000m of 1,000,000m complete)

Friday 9.04.20

  Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 79x12, 109x11, 139x10, 169x9, 199x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 109x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 79x 4x12
- Rowing: 4x 250m

Reverse Curls and Rowing:
- Curls: 64x 4x12

- Rowing: 4x 250m

Forearm Levers:

- 6x 3x10

Rowing Total: 5000m (955,000m of 1,000,000m complete)

Thursday 9.03.20

 Warm Up:

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 3x8, 1x7

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 3x9, 1x8

- Rowing: 4x 250m

Supported DB Lateral Raises and Rowing:

- DBLR's: 25's x 3x11, 1x10

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 1x11, 3x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (36, 14)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (950,000m of 1,000,000m complete)

Wednesday 9.02.20

Warm Up:

Back Squat Warm Ups with Rowing:

- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6

- Rowing: 5x 250m

Strength Training:

Back Squats with Rowing:

- 263x 3x5

- Rowing: 3x 250m

Front Squats with Rowing:

- 173x 3x5

- Rowing: 3x 250m

Goblet Squats with Rowing:

- Squats: 70x 3x8

- Rowing: 3x 250m

Standing Calf Raises with Rowing:

- Calf Raises: 35x 4x15, 2x14

- Rowing: 6x 250m

Rowing Total: 5000m (945,000m of 1,000,000m complete)

Tuesday 9.01.20

  Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 79x12, 109x11, 139x10, 169x9, 199x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 109x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 79x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 79x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6 x 10, 10, 10 each arm

Rowing Total: 5000m (940,000m of 1,000,000m complete)

Monday 8.31.20

  Warm Up:

- Dips: 0x12, 0x11, 0x10, 5x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 2x8, 5x 2x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 3x9, 1x8

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 3x11, 1x10

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 89 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (44, 6)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (935,000m of 1,000,000m complete)

Sunday 8.30.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- Deadlifts: 327x 3x5

Conventional Deadlifts:

- Deadlifts: 327x 3x5

Snatch Grip Straight Leg Deadlifts with Standing Calf Raises

- Snatch Grip SLDL's: 197x 3x8

- Calf Raises: 35x 3x15

Single Leg Romanian Deadlifts (barbell) with Standing Calf Raises:

- RDL's: 69x 3x10

- Calf Raises: 35x 1x15, 2x14

Rowing Total: 0m (930,000m of 1,000,000m complete)

Saturday 8.29.20

 Warm Up:

Crossover Symmetry:

- Activations: 1 round

 - Iron Scap: 1 round

Strength Training:
Shoulder Circuit:
- DB Y Raises 
- Rear Delt Raises

- Rear Delt Swings

- DB Lateral Raises

- Seated DB Press

        - 5x10, 8x10, 10x10, 12x10, 15x8 

Overhead Triceps Extensions and Seated Incline Hammier Curls Superset (3x8):
- Extensions: 45x 11, 65x 10, 85x 9, 96x 8, 8, 8
- Curls: 25's x 11, 30's x 10, 35's x 9, 40's x 8, 8, 8 (stay at this weight)

Incline Elbows Out DB Extensions and Barbell Spider Curls Superset (3x10):
- Extensions: 50's x 10, 9, 9
- Curls: 65x 10, 9, 9

Reverse Grip Cable Pushdowns and Reverse Grip Barbell Curls (50 reps):
- Extensions: Blue CS Cord: 20, 16, 14

- Curls: 35x 20, 16, 14

Rowing Total: 0m (930,000m of 1,000,000m complete)

Friday 8.28.20

 Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 78x12, 108x11, 138x10, 168x9, 198x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 108x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 78x 4x12
- Rowing: 4x 250m

Reverse Curls and Rowing:
- Curls: 63x 4x12

- Rowing: 4x 250m

Forearm Levers:

- 6x 10, 10, 9

Rowing Total: 5000m (930,000m of 1,000,000m complete)

Thursday 8.27.20

 Warm Up:

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 2x8, 2x7

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 2x9, 2x8

- Rowing: 4x 250m

Supported DB Lateral Raises and Rowing:

- DBLR's: 25's x 2x11, 2x10

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 4x10
- Rowing: 4x 250m

Triceps Finisher:
- Incline Elbows Out DB Extensions: 30's x 50 (35, 15)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (925,000m of 1,000,000m complete)

Wednesday 8.26.20

 Warm Up:

Front Squat/ Back Squat Warm Ups:

- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Strength Training:

Back Squats:

- 261x 3x5

Front Squats:

- 171x 3x5

Goblet Squats with Standing Calf Raises

- Squats: 70x 2x8, 65x 1x8

- Calf Raises: 35x 3x15

Bulgarian Split Sqats (front rack) with Standing Calf Raises:

- BSS's: 50x 3x10

- Calf Raises: 35x 3x14

Rowing Total: 0m (920,000m of 1,000,000m complete)

Tuesday 8.25.20

 Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 78x12, 108x11, 138x10, 168x9, 198x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 108x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 78x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 78x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6 x 10, 10, 9 each arm

Rowing Total: 5000m (920,000m of 1,000,000m complete)

Monday 8.24.20

 Warm Up:

- Dips: 0x12, 0x11, 0x10, 5x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 10x 1x8, 5x 3x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 2x9, 3x8

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 2x11, 2x10

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 88 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Cable Pushdowns: 16.5 x 50 reps (43, 7)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (915,000m of 1,000,000m complete)

Sunday 8.23.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- Deadlifts: 325x 3x5

Conventional Deadlifts:

- Deadlifts: 325x 3x5

Snatch Grip Straight Leg Deadlifts with Standing Calf Raises

- Snatch Grip SLDL's: 195x 3x8

- Calf Raises: 35x 3x15

Single Leg Romanian Deadlifts (barbell) with Standing Calf Raises:

- RDL's: 68x 3x10

- Calf Raises: 35x 3x14

Rowing Total: 0m (910,000m of 1,000,000m complete)

Saturday 8.22.20

 Warm Up:

Crossover Symmetry:

- Activations: 1 round

 - Iron Scap: 1 round

Strength Training:
Shoulder Circuit:
- DB Y Raises: 20's x 10x, 10, 10
- Rear Delt Raises: 20's x 10, 10, 10

- Rear Delt Swings: 20's x 10, 10, 10

- DB Lateral Raises: 20's x 10, 10, 10

Overhead Triceps Extensions and Seated Incline Hammier Curls Superset (3x8):
- Extensions: 45x 11, 65x 10, 85x 9, 95x 8, 8, 8
- Curls: 20's x 11, 25's x 10, 30's x 9, 35's x 8, 8, 8

Incline Elbows Out DB Extensions and Barbell Spider Curls Superset (3x10):
- Extensions: 50's x 9, 9, 9
- Curls: 65x 9, 9, 9

Reverse Grip Cable Pushdowns and Reverse Grip Barbell Curls (50 reps):
- Extensions: Blue CS Cord: 17, 17, 16

- Curls: 35x 17, 17, 16

Rowing Total: 0m (910,000m of 1,000,000m complete)

*No rowing due to air quality from the fires.

Friday 8.21.20

 Warm Up:

Crossover Symmetry:

- Activations: 1 round

 - Iron Scap: 1 round

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 77x12, 107x11, 137x10, 167x9, 197x 4x8
- Rowing: None

Rear Delt Rows and Rowing:
- Rows: 107x 4x10
- Rowing: None

Upright Rows and Rowing:
- Rows: 77x 4x12
- Rowing: none

Reverse Curls and Rowing:
- Curls: 62x 4x12

- Rowing: none

Forearm Levers:

- 6x 10, 9, 9

Rowing Total: 0m (910,000m of 1,000,000m complete)

*No rowing due to air quality from the fires.

Thursday 8.20.20

 Rest day due to work (fire evacuations).

Wednesday 8.19.20

 Rest day due to work (fire evacuations).

Tuesday 8.18.20

Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 77x12, 107x11, 137x10, 167x9, 197x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 107x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 77x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 77x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6 x 10, 9, 9 each arm

Rowing Total: 5000m (910,000m of 1,000,000m complete)

Monday 8.17.20

 Warm Up:

- Dips: 0x12, 0x11, 0x10, 0x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 5x 4x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 1x9, 3x8

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 2x11, 2x10

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 87 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (42, 8)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (905,000m of 1,000,000m complete)

Sunday 8.16.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- Deadlifts: 323x 3x5

Conventional Deadlifts:

- Deadlifts: 323x 3x5

Snatch Grip Straight Leg Deadlifts with Standing Calf Raises

- Snatch Grip SLDL's: 193x 3x8

- Calf Raises: 35x 2x15, 1x14

Single Leg Romanian Deadlifts (barbell) with Standing Calf Raises:

- RDL's: 67x 3x10

- Calf Raises: 35x 3x14

Rowing Total: 0m (900,000m of 1,000,000m complete)

Saturday 8.15.20

Warm Up:

- Overhead Triceps Extensions: 21x13, 41x12, 61x11

Strength Training:

Overhead Triceps Extensions with Rowing:

- OTE: 81x 7x10

- Rowing: 7x 250m intervals

Spider Curls with Rowing:

- Curls: 61x 7x10

- Rowing: 7x 250m intervals

Seated DB Lateral Raises with Rowing:

- Lateral Raises: 25's x 2x11, 5x10

Rowing Total: 5000m (900,000m of 1,000,000m complete)

Friday 8.14.20

 Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 76x12, 106x11, 136x10, 166x9, 196x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 106x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 76x 4x12
- Rowing: 4x 250m

Reverse Curls and Rowing:
- Curls: 61x 4x12

- Rowing: 4x 250m

Forearm Levers:

- 6x 9, 9, 9

Rowing Total: 5000m (895,000m of 1,000,000m complete)

Thursday 8.13.20

 Warm Up:

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 2x8, 2x7

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 55's x 1x9, 3x8

- Rowing: 4x 250m

Supported DB Lateral Raises and Rowing:

- DBLR's: 25's x 1x11, 3x10

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 3x10, 1x9
- Rowing: 4x 250m

Triceps Finisher:
- 25's x 1x50 unbroken

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (890,000m of 1,000,000m complete)

Wednesday 8.12.20

 Warm Up:

Front Squat/ Back Squat Warm Ups:

- 45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Strength Training:

Back Squats:

- 259x 3x5

Front Squats:

- 169x 3x5

Goblet Squats with Standing Calf Raises

- Squats: 70x 1x8, 65x 2x8

- Calf Raises: 35x 1x15, 2x14

Bulgarian Split Sqats (front rack) with Standing Calf Raises:

- BSS's: 49x 3x10

- Calf Raises: 35x 3x14

Rowing Total: 0m (885,000m of 1,000,000m complete)

Tuesday 8.11.20

 Warm Up:

Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 76x12, 106x11, 136x10, 166x9, 196x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 106x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 76x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 76x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6 x 9, 9, 9 each arm

Rowing Total: 5000m (885,000m of 1,000,000m complete)

Monday 8.10.20

 Warm Up:

- Dips: 0x12, 0x11, 0x10, 0x9

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 0x 4x8

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 55's x 4x8

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 25's x 4x10

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 86 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (41, 9)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (880,000m of 1,000,000m complete)

Sunday 8.09.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- Deadlifts: 321x 3x5

Conventional Deadlifts:

- Deadlifts: 321x 3x5

Snatch Grip Straight Leg Deadlifts with Standing Calf Raises

- Snatch Grip SLDL's: 191x 3x8

- Calf Raises: 35x 1x15, 2x14

Single Leg Romanian Deadlifts (barbell) with Standing Calf Raises:

- RDL's: 66x 3x10

- Calf Raises: 35x 3x14

Rowing Total: 0m (875,000m of 1,000,000m complete)

Saturday 8.08.20

Warm Up:

- Overhead Triceps Extensions: 20x13, 40x12, 60x11

Strength Training:

Overhead Triceps Extensions with Rowing:

- OTE: 80x 7x10

- Rowing: 7x 250m intervals

Spider Curls with Rowing:

- Curls: 60x 7x10

- Rowing: 7x 250m intervals

Seated DB Lateral Raises with Rowing:

- Lateral Raises: 25's x 1x11, 6x10

Forearm Levers:

- 6x 9, 9, 8

Rowing Total: 5000m (875,000m of 1,000,000m complete)

Friday 8.07.20

Warm Up:
Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 75x12, 105x11, 135x10, 165x9, 195x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 105x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 75x 4x12
- Rowing: 4x 250m

Reverse Curls and Rowing:
- Curls: 60x 4x12

- Rowing: 4x 250m

Wrist Roller:

- 45x 5:00

Rowing Total: 5000m (870,000m of 1,000,000m complete)

Thursday 8.06.20

Warm Up:
- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press and Rowing:
- Bench: 225x 2x8, 2x7

- Rowing: 4x 250m

Arnold Presses and Rowing:
- Arnold Presses: 50's x 4x10

- Rowing: 4x 250m

Supported DB Lateral Raises and Rowing:

- DBLR's: 20's x 4x12

- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 2x10, 2x9
- Rowing: 4x 250m

Triceps Finisher:
- 20's x 1x50 unbroken

Forearm Levers:
- 6 x 9, 9, 8

Rowing Total: 5000m (865,000m of 1,000,000m complete)

Wednesday 8.05.20

Warm Up:

Front Squat/ Back Squat Warm Ups:

- 45x 7/7, 78x 6/6, 128x 5/5, 168x 4/4, 218x 3/3

Strength Training:

Back Squats:

- 258x 3x5

Front Squats:

- 168x 3x5

Goblet Squats with Standing Calf Raises

- Squatss: 65x 3x8

- Calf Raises: 35x 3x14

Bulgarian Split Sqats (front rack) with Standing Calf Raises:

- BSS's: 48x 3x10

- Calf Raises: 35x 3x14

Rowing Total: 0m (860,000m of 1,000,000m complete)

Tuesday 8.04.20

Warm Up:
Crossover Symmetry:

 - Iron Scap: 1 round

Strength Training:
Barbell Rows and Rowing:
- Rows: 75x12, 105x11, 135x10, 165x9, 195x 4x8
- Rowing: 8x 250m

Rear Delt Rows and Rowing:
- Rows: 105x 4x10
- Rowing: 4x 250m

Upright Rows and Rowing:
- Rows: 75x 4x12
- Rowing: 4x 250m

Barbell Curls and Rowing:
- Curls: 75x 4x12

- Rowing: 4x 250m

Forearm Levers (3x 8-12):

- 6 x 9, 9, 8 each arm

Rowing Total: 5000m (860,000m of 1,000,000m complete)

Monday 8.03.20

Warm Up:
- Dips: 0x10, 5x9, 10x8, 15x7

- Rowing: 4x 250m

Strength Training:
Weighted Dips and Rowing:
- Dips: 20x 1x6, 15x 3x6

- Rowing: 4x 250m

Arnold Presses (4x10) and Rowing:
- Arnold Presses: 50's x 4x10

- Rowing: 4x 250m

Chest Supported DB Lateral Raises and Rowing::
- Lateral Raises: 20's x 4x12

- Rowing: 4x 250m

Barbell Skull Crushers and Rowing:
- Skull Crushers: 85 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (40, 10)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (855,000m of 1,000,000m complete)

Sunday 8.02.20

Warm Up:

Sumo Deadlifts and Conventional Deadlifts:

- Sumo DL: 45x6, 135x6, 225x4, 315x3

- Conv. DL: 45x6, 135x6, 225x4, 315x3

Strength Training:

Sumo Deadlifts:

- Deadlifts: 319x 3x5

Conventional Deadlifts:

- Deadlifts: 319x 3x5

Snatch Grip Straight Leg Deadlifts with Standing Calf Raises

- Snatch Grip DL's: 189x 3x8

- Calf Raises: 35x 3x14

Single Leg Romanian Deadlifts (barbell) with Standing Calf Raises:

- RDL's: 65x 3x10

- Calf Raises: 35x 3x14

Rowing Total: 0m (850,000m of 1,000,000m complete)