Tuesday 6.30.20

Warm Up:
Chin Ups with Vacuum Trunk Twists:

 - Chin Ups: 14 reps (4x2, 6x1)

- Trunk Twists: 9x11, 1x10 (during the rest periods for chin ups)

Strength Training:
Barbell Rows and Rowing:
- Rows: 167x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 77x 4x11
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 77x 4x12
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Band x 4x12
- Rowing: 4x 250m

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

- Rowing: 4x 250m

EZ Bar Spider Curls:

- 51x 3x12

Forearm Levers:

- 5.5x 3x1:00

Rowing Total: 500m (770,000m of 1,000,000m complete)

Monday 6.29.20

Warm Up:
- Dips: 0x10, 0x9, 5x8, 10x7
- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Weighted Dips with Vacuum Trunk Twists and Rowing:
- Dips: 15x 2x6, 10x 2x6
- Trunk Twists: 4x11

- Rowing: 4x 250m

Arnold Presses with Vacuum Trunk Twists and Rowing:
- Arnold Presses: 50's x 2x11, 2x10
- Trunk Twists: 1x11, 1x10 (with first two sets of presses only)

- Rowing: 4x 250m

EZ Bar Overhead Triceps Extensions and Rowing:
- Extensions: 85 x 1x12, 3x11

- Rowing: 4x 250m

EZ Bar Skull Crushers and Rowing:
- Skull Crushers: 85 x 1x12, 3x11

- Rowing: 4x 250m

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (38, 12)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (765,000m of 1,000,000m complete)

Sunday 6.28.20

Rest Day.

Saturday 6.27.20

Warm Up:

Sumo Deadlifts, Conventional Deadlifts, and Vacuum Trunk Twists:

- Sumo DL: 45x5, 135x4, 225x3

- Conv. DL: 45x5, 135x4, 225x3

- Trunk Twists: 4x11

Strength Training:

Sumo Deadlifts and Vacuum Trunk Twists:

- Deadlifts: 315x 5, 5, 5

- Trunk Twists: 3x11

Conventional Deadlifts and Trunk Twists:

- Deadlifts: 315x 5, 5, 5

- Trunk Twists: 1x11, 2x10

Bulgarian Split Squats and Hamstring Roll-Ins:

- BSS's: 35x 10, 10, 10, 10 (each leg)

- Roll-Ins: 0x 10, 10, 10, 10

Standing Calf Raises:

- 35x 14, 14, 13, 13, 13

Forearm Levers:

- 5.5x 3x1:00 each arm

Rowing Total: 0m (760,000m of 1,000,000m complete)

Friday 6.26.20

Warm Up:
Pull Ups with Vacuum Trunk Twists:

 - Pull Ups: 13 reps (3x2, 7x1)

- Trunk Twists: 8x11, 2x10 (during the rest periods for chin ups)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 166x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 76x 4x11
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 76x 4x12
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Band x 4x12
- Rowing: 4x 250m

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

- Rowing: 4x 250m

EZ Bar  Spider Curls:

- 60x 3x12

Wrist Roller:

- 45x 5:00

Rowing Total: 500m (760,000m of 1,000,000m complete)

Thursday 6.25.20

Warm Up:
- Close Grip Bench Press: 47x10, 97x9, 137x8, 187x7

- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press, Vacuum Trunk Twists, and Rowing:
- Bench: 227x 4x6

- Trunk Twists: 4x11
- Rowing: 4x 250m

Arnold Presses, Vacuum Trunk Twists, and Rowing:
- Arnold Presses: 50's x 1x11, 3x10

- Trunk Twists: 2x10 (superset with the first two sets of presses only)
- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 2x9, 2x8
- Rowing: 4x 250m

Incline Elbows Out DB Extensions and Rowing:
- 50's x 2x9, 2x8

- Rowing: 4x 250m

Tricep Finisher:

- Freemotion Machine Reverse Grip Pushdowns: 16.5x 50 reps (37, 13)

Forearm Levers:
- 5.5x 3x 1:00 each arm

Rowing Total: 5000m (755,000m of 1,000,000m complete)

Wednesday 6.24.20

Warm Up:

Back Squats and Vacuum Trunk Twists:

- Squats: 45x10, 95x9, 135x8, 185x7, 225x6

- Trunk Twists: 5x11

Strength Training:

Back Squats and Vacuum Trunk Twists:

- Squats: 255x 5, 5, 5

- Trunk Twists: 3x11

Front Squats:

- Squats: 165x 5, 5, 5

- Trunk Twists: 2x10

Single-Leg Romanian Deadlifts and Goblet Squats:

- RDL's: 50x 10, 10, 10, 10 (each leg)

- Goblet Squats: 50x 10, 10, 10, 10

Standing Calf Raises:

- 35x 14, 14, 13, 13, 13

Wrist Roller:

- 45x 5:00

Rowing Total: 0m (750,000m of 1,000,000m complete)

Tuesday 6.23.20

Rest day, travelled home from Pismo Beach.

Monday 6.22.20

Rest day, still in Pismo Beach.

Sunday 6.21.20

Rest day, still in Pismo Beach.

Saturday 6.20.20

Rest day, took Holly to Pismo Beach for a long weekend.

Friday 6.19.20

Warm Up:
Pull Ups with Vacuum Trunk Twists:

 - Pull Ups: 13 reps (3x2, 7x1)

- Trunk Twists: 7x11, 3x10 (during the rest periods for chin ups)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 166x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 76x 4x10
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 76x 4x10
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Band x 4x12
- Rowing: 4x 250m

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

- Rowing: 4x 250m

EZ Bar  Spider Curls:

- 60x 3x12

Forearm Levers:

- 5.5x 3x1:00

Rowing Total: 500m (750,000m of 1,000,000m complete)

Thursday 6.18.20

Warm Up:
- Close Grip Bench Press: 46x10, 96x9, 136x8, 186x7

- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press, Vacuum Trunk Twists, and Rowing:
- Bench: 226x 4x6

- Trunk Twists: 3x11, 1x10
- Rowing: 4x 250m

Arnold Presses, Vacuum Trunk Twists, and Rowing:
- Arnold Presses: 50's x 1x11, 3x10

- Trunk Twists: 2x10 (superset with the first two sets of presses only)
- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 1x9, 3x8
- Rowing: 4x 250m

Incline Elbows Out DB Extensions and Rowing:
- 45's x 4x12

- Rowing: 4x 250m

Tricep Finisher:

- Freemotion Machine Reverse Grip Pushdowns: 16.5x 50 reps (37, 13)

Wrist Roller:
- 45x 5:00

Rowing Total: 5000m (745,000m of 1,000,000m complete)

Wednesday 6.17.20

Warm Up:
- None

Strength Training:
Vacuum Trunk Twists, Goblet Squats, and Rowing:
- Trunk Twists: 7x11, 3x10

- Squats: 25x10, 35x10, 45x10, 55x10, 65x10, 75x 2x10 and 70x 3x10

- Rowing: 10x 250m

KB Swings and Rowing:

- Swings: 70x 7x11, 3x10

- Rowing: 10x 250m

Standing Calf Raises:

- 35x 2x14, 3x13

Forearm Levers:

- 5.5x 3x1:00

Rowing Total: 5000m (740,000m of 1,000,000m complete)

Tuesday 6.16.20

Warm Up:
Chin Ups with Vacuum Trunk Twists:

 - Chin Ups: 13 reps (3x2, 7x1, on the :30)

- Trunk Twists: 7x11, 3x10 (during the rest periods for chin ups)

Strength Training:
Barbell Rows and Rowing:
- Rows: 166x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 76x 4x10
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 76x 4x10
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Band x 4x10
- Rowing: 4x 250m

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

- Rowing: 4x 250m

EZ Bar Reverse Spider Curls:

- 50x 3x12

Wrist Roller:

- 45x 5:00

Rowing Total: 500m (735,000m of 1,000,000m complete)

Monday 6.15.20

Warm Up:
- Dips: 0x10, 0x9, 5x8, 10x7
- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Weighted Dips with Vacuum Trunk Twists and Rowing:
- Dips: 15x 1, 10x 3x6
- Trunk Twists: 3x11, 1x10

- Rowing: 4x 250m

Arnold Presses with Vacuum Trunk Twists and Rowing:
- Arnold Presses: 50's x 4x10
- Trunk Twists: 2x10 (with first two sets of presses only)

- Rowing: 4x 250m

EZ Bar Overhead Triceps Extensions and Rowing:
- Extensions: 84 x 4x12

- Rowing: 4x 250m

EZ Bar Skull Crushers and Rowing:
- Skull Crushers: 84 x 4x12

- Rowing: 4x 250m

Triceps Finisher:

- Reverse Grip Cable Pushdowns: 16.5 x 50 reps (36, 14)

Forearm Levers:
- 5.5x 3x 1:00 each arm

Rowing Total: 5000m (730,000m of 1,000,000m complete)

Sunday 6.14.20

Rest day.

Saturday 6.13.20

Warm Up:
Pull Ups with Vacuum Trunk Twists:

 - Pull Ups: 12 reps (2x2, 8x1 every :30)

- Trunk Twists: 6x11, 4x10 (during the rest periods for pull ups)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 165x 4x10
- Rowing: none

Barbell  Upright Rows and Rowing:
- Rows: 75x 4x11
- Rowing: none

Rear Delt Rows and Rowing:
- Rows: 75x 4x12
- Rowing: none

Band Face Pulls and Rowing:
- Face Pulls: Green Band  4x12
- Rowing: none

Crossbody DB Hammer Curls and Rowing:
- Curls: 40's x 2x11, 2x10

- Rowing: none

EZ Bar Spider Curls:

- 70x 2x11, 1x10

Forearm Levers:
- 5.5x 3x 1:00

Rowing Total: none (725,000m of 1,000,000m complete)

Friday 6.12.20

Warm Up:
- None

Strength Training:
Vacuum Trunk Twists, Goblet Squats, and Rowing:
- Trunk Twists: 6x11, 5x10

- Squats: 25x10, 35x10, 45x10, 55x10, 65x10, 75x 1x10 and 70x 4x10

- Rowing: 10x 250m

KB Swings and Rowing:

- Swings: 70x 6x11, 4x10

- Rowing: 10x 250m

Standing Calf Raises:

- 35x 1x14, 4x13

Wrist Roller:

- 45x 5:00

Rowing Total: 5000m (725,000m of 1,000,000m complete)

Thursday 6.11.20

Warm Up:
- Close Grip Bench Press: 45x10, 95x9, 135x8, 185x7

- Vacuum Trunk Twists: 4x11

- Rowing: 4x 250m

Strength Training:
Close Grip Bench Press, Vacuum Trunk Twists, and Rowing:
- Bench: 225x 4x6

- Trunk Twists: 1x11, 3x10
- Rowing: 4x 250m

Arnold Presses, Vacuum Trunk Twists, and Rowing:
- Arnold Presses: 50's x 4x10

- Trunk Twists: 2x10 (superset with the first two sets of presses only)
- Rowing: 4x 250m

KB Skull Crushers and Rowing:
- KBSCs: 44's x 4x8
- Rowing: 4x 250m

Elbows Out DB Extensions and Rowing:
- 50's x 4x10

- Rowing: 4x 250m

Tricep Finisher:

- Freemotion Machine Reverse Grip Pushdowns: 16.5x 50 reps (35, 15)

Forearm Levers:
- 5.5x 3x1:00 each arm

Rowing Total: 5000m (720,000m of 1,000,000m complete)

Wednesday 6.10.20

Warm Up:
Chin Ups with Vacuum Trunk Twists:

 - Chin Ups: 12 reps (2x2, 8x1, on the :30)

- Trunk Twists: 5x11, 5x10 (during the rest periods for chin ups)

Strength Training:
Barbell Rows and Rowing:
- Rows: 165x 4x10
- Rowing: 4x 250m

Barbell  Upright Rows and Rowing:
- Rows: 75x 4x10
- Rowing: 4x 250m

Rear Delt Rows and Rowing:
- Rows: 75x 4x10
- Rowing: 4x 250m

Band Face Pulls and Rowing:
- Face Pulls: Purple Band x 4x10
- Rowing: 4x 250m

DB Curls and Rowing:
- Curls: 40's x 2x11, 2x10

- Rowing: 4x 250m

EZ Bar Reverse Spider Curls:

- 50x 3x12

Forearm Levers:

- 5.5x 3x1:00 each arm

Rowing Total: 500m (715,000m of 1,000,000m complete)

Tuesday 6.09.20

Warm Up:
- None

Strength Training:
Vacuum Trunk Twists, KB Swings, and Rowing:
- Trunk Twists: 5x11, 5x10

- KB Swings: 70x 5x11, 5x10

- Rowing: 10x 250m

Goblet Squats and Rowing:

- Squats: 70x x11, x10

- Rowing: 10x 250m

Standing Calf Raises:

- 35x 1x14, 4x13

Wrist Roller:

- 45x 5:00

Rowing Total: 5000m (710,000m of 1,000,000m complete)

Monday 6.08.20

Forced rest day due to forgetting my gym clothes at home.

Sunday 6.07.20

Warm Up:
- None

Recovery Training:
Upper Body Circuit:
- DB Lateral Raises: 20x 10x10
- Ring Rows: 10x10
- Push Ups: 10x10

Arms Circuit:
- Barbell Curls: 45x 20, 20, 15, 15, 15, 15
- Reverse Grip Pushdowns: Blue CS Cords x 20, 20, 15, 15, 15, 15

Rowing Total: Rest day from rowing (705,000m of 1,000,000m complete)

Saturday 6.06.20

Warm Up:
- Dips: 0x10, 0x9, 5x8, 8x7
- Vacuum Trunk Twists: 4x11

Strength Training:
Weighted Dips with Vacuum Trunk Twists:
- Dips: 10x 4x6
- Trunk Twists: 4x10

Arnold Presses with Vacuum Trunk Twists:
- Arnold Presses: 45's x 4x12
- Trunk Twists: 2x10 (with first two sets of presses only)

EZ Bar Overhead Triceps Extensions:
- Extensions: 83 x 4x12

EZ Bar Skull Crushers:
- Skull Crushers: 83x 4x12

Forearm Levers:
- 5.5x 3x 1:00 each arm

Rowing Total: Rest day from rowing (705,000m of 1,000,000m complete)

Friday 6.05.20

Warm Up:
Pull Ups with Vacuum Trunk Twists:

 - Pull Ups: 11 reps (1x2, 9x1)

- Trunk Twists: 4x11, 6x10 (during the rest periods for pull ups)

Strength Training:
Supinated Grip Barbell Rows and Rowing:
- Rows: 164x 4x10
- Rowing: none

Barbell  Upright Rows and Rowing:
- Rows: 74x 4x11
- Rowing: none

Rear Delt Rows and Rowing:
- Rows: 74x 4x12
- Rowing: none

Band Face Pulls and Rowing:
- Face Pulls: Purple Bandx 4x12
- Rowing: none

Alternating Crossbody DB Hammer Curls and Rowing:
- Curls: 40's x 1x11, 3x10

- Rowing: none

EZ Bar Spider Curls:

- 70x 1x11, 2x10

Wrist Roller:
- 45x 5:00

Rowing Total: none (705,000m of 1,000,000m complete)

Thursday 6.04.20

Forced rest day due to work.

Wednesday 6.03.20

Forced rest day due to work.

Tuesday 6.02.20

Forced rest day due to work.

Monday 6.01.20

Warm Up:
- None

Strength Training:
10 Rounds of:
- KB Swings: 70x 4x11, 7x10

- Rowing: 10x 250m

- Goblet Squats: 70x 4x11, 7x10

- Rowing: 10x 250m

- Vacuum Trunk Twists: 4x11, 7x10 (first 5 rounds only)

Standing Calf Raises:

- 35x 1x14, 4x13

Wrist Roller:

- 45x 5:00

Rowing Total: 5000m (705,000m of 1,000,000m complete)