Wednesday 6.30.21

 Rest day.

Tuesday 6.29.21

Strength Training:

Lower Leg/ Ankle Superset (3:00):

- Standing Calf Raises: 60x 3x15, 55x 2x15

- KB Tibialis Raises: 26x 2x14, 3x13

Hip/ Hamstrings with Core (3:30):

- Hanging Leg Curls: 4x10

- DB RDL's: 85's x 2x10, 80's x 1x10

- Vacuum Trunk Twists: 4x20

Quads Superset with Core (4:00):

- ATG Split Squats: 15x 3x10, 10x 1x10

- Heels Elevated Landmine Squats: 56x 4x10 (not including bar weight)

- Vacuum Trunk Twists: 4x20

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 38x 2x12, 37x 1x12

- Vacuum Trunk Twists: 3x20

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Monday 6.28.21

Strength Training:

Shoulder Warm Up (2:00):

4 Rounds :

- Scap Pull Ups x 5

- Scap Dips x 5

- Band Pull Aparts x 25

Downward Push/ Pull Circuit (2:30):

- Chin Up:1x1, 3x0

- Fat Man Chin Ups: 1x7, 3x8

- Dips: 5x 1x8, 0x 3x8

Upward Pull/ Push (2:30):

- Landmine Press: 31x 1x10, 30x 3x10

- Landmine High Pull: 31x 1x10, 30x 3x10

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 1x11, 3x10

- Narrow, Slow Eccentric Push Ups: 1x11, 3x10

Arms Superset (2:30):

- Barbell Curls: 66x 1x12, 65x 3x12

- Body Skull Crushers: 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Chest Supported DB Lateral Raises: 10's x 1:00

- Rest 1:00

Sunday 6.27.21

 Rest day.

Saturday 6.26.21

Strength Training:

Arms Superset (3:30):

- Overhead Triceps Extensions: 45x13, 56x12, 66x11, 76x 3x10

- Single Arm DB Curls: 20x13, 25x12, 30x11, 35x 3x10 

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

Arms Superset #2 (3:30):

- Barbell Skull Crushers: 76 x 3x12

- Single Arm DB Hammer Curls: 35 x 3x12

- Supinated Grip Pull Aparts: Orange x 3x12

Arms Superset #3 (3:30):

- Reverse Grip Pushdowns: Orange CS Cords x 3x15

- Reverse Spider Curls: 46x 3x15

- No Money's: 3x15

Traps and Shoulders Superset (4:00):

- Single Arm Shrugs: 75x 3x20

- Seated DB Lateral Raises: 15's x 3x20

Triceps Finisher:

- Push Ups: 20

Friday 6.25.21

Strength Training:

Lower Leg/ Ankle Superset (3:00):

- Standing Calf Raises: 60x 2x15, 55x 3x15

- KB Tibialis Raises: 26x 1x14, 4x13 (each leg)

Hip/ Hamstrings with Core (3:30):

- Hanging Leg Curls: 4x10

- DB RDL's: 85's x 1x10, 80's x 3x10

- Vacuum Trunk Twists: 4x20

Quads Superset with Core (4:00):

- ATG Split Squats: 15x 2x10, 10x 2x10

- Heels Elevated Landmine Squats: 55x 4x10 (not including bar weight)

- Vacuum Trunk Twists

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 38x 1x12, 37x 2x12 (each leg)

- Vacuum Trunk Twists: 3x20

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Thursday 6.24.21

Strength Training:

Shoulder Warm Up (2:30):

3 Rounds :

- Scap Pull Ups x 10

- Scap Dips x 10

- Band Pull Aparts x 10

- Supinated Grip Pull Aparts x 10

Downward Push/ Pull Circuit (2:30):

- Fat Man Chin Ups: 4x8

- Dips: 4x8

Upward Pull/ Push (3:00):

- Landmine Press: 30x 4x10 (each arm)

- Landmine High Pull: 30 x 4x10 (each arm)

Horizontal Pull/ Push (2:30):

- Chest Supported DB Rows: 60's x 4x10

- Narrow, Slow Eccentric Push Ups: 4x10

Arms Superset (3:00):

- Barbell Spider Curls: 55x 3x12

- Incline DB Triceps Extensions: 30's x 3x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Chest Supported DB Lateral Raises: 10's x 1:00

- Rest 1:00

Wednesday 6.23.21

 Strength Training:

Lower Leg/ Ankle Superset (3:00):

- Standing Calf Raises: 60x 1x15, 55x 4x15

- KB Tibialis Raises: 26x 5x13 (each leg)

Hip/ Hamstrings with Core (3:30):

- Hanging Leg Curls: 4x10

- DB RDL's: 80's x 4x10

- Vacuum Trunk Twists: 4x20

Quads SUperset with Core (4:00):

- ATG Split Squats: 15x 1x10, 10x 3x10

- Heels Elevated Landmine Squats: 54x 4x10 (not including bar weight)

- Vacuum Trunk Twists

Single-Leg Hamstring/ Glutes with Core (3:00):

- Landmine RDL's: 37x 3x12 (each leg)

- Vacuum Trunk Twists: 3x20

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Tuesday 6.22.21

Strength Training:

Shoulder Warm Up (2:00):

- Landmine Press: 6x11, 16x10, 26x9 (each arm)

- Landmine High Pull: 6x11, 16x10, 26x9 (each arm)

Push/ Pull Upward Circuit (2:30):

- Landmine Press: 36x 2x8, 35x 2x8 (each arm)

- Landmine High Pull: 36x 2x8, 35x 2x8 (each arm)

Pull/ Push Downward Circuit (2:30):

- Fat Man Chin Ups: 1x9, 3x8

- Dips: 1x9, 3x8

Pull/ Push Horizontally Circuit (2:30):

- Chest Supported DB Rows: 60's x 4x10

- Narrow, Slow Eccentric Push Ups: 4x10

Arms Superset (2:30):

- Barbell Curls: 65 x 4x12

- Body SKull Crushers: 4x12

Traps/Shoulders/Upper Back Finisher:

3 Rounds of:

- Seated KB Shrugs: 70's x 1:00

- Chest Supported DB Lateral Raises: 15's x 1:00

- Cable Face Pulls: 16.5 x 1:00

- Rest 1:00

Monday 6.21.21

 Rest day.

Sunday 6.20.21

 Rest day.

Saturday 6.19.21

Strength Training:

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x13, 55x12, 65x11, 75x 3x10

- Single Arm Lean Away DB Curls: 20x13, 25x12, 30x11, 35x 3x10

Arms Superset #2 (3:00):

- DB Skull Crushers: 35's x 3x12

- Single Arm DB Hammer Curls: 35 x 3x12 (each arm)

Arms Superset #3 (3:00):

- Reverse Grip Pushdowns: Blue CS Cords x 3x15

- Reverse Spider Curls: 45x 3x15

Seated 1-Arm KB Shrugs (2:30):

- 60x 3x20 (each arm)

Chest Supported Lateral Raises (2:30):

- 20's x 3x20

Rear Delt DB Flyes (1:00 rest between sets):

- 15's x 3x20

Triceps Finisher:

- Body Skull Crushers: 20 reps (add a rep each week)

Friday 6.18.21

Strength Training:

Lower Leg/ Ankle Superset (3:00):

- Standing Calf Raises: 55x 5x15

- KB Tibialis Raises: 26x 4x13, 1x12 (each leg)

Single Leg Quads and  Hip Hinge (3:00):

- ATG Split Squats: 10x 5x10

- GHD Hip Extensions: 45x 5x10

Hamstrings and Squats (3:00):

- Rolling Leg Curls: 0x 5x10

- Heels Elevated Landmine Squats: 53x 5x10 (not including bar weight)

Single-Leg Hamstring Focus (3:00):

- Landmine RDL's: 37x 2x12, 36x 1x12 (each leg)

Finisher:

- Skipped due to 106 degree temps and I just wanted to be done.

Thursday 6.17.21

Strength Training:

Push/ Pull Upward Circuit (2:30):

- Landmine Press: 6x11, 16x10, 26x9, 36x 1x8, 35x 4x8 (each arm)

- Landmine High Pull: 6x11, 16x10, 26x9, 36x 1x8, 35x 4x8 (each arm)

Pull/ Push Downward Circuit (2:30):

- Fat Man Chin Ups: 5x8

- Dips: 5x8

Pull/ Push Horizontally Circuit (2:30):

- Body Rows: 5x10

- Narrow Push Ups: 5x10

Traps and Upper Back Finisher:

4 Rounds of:

- DB Shrugs @ 100's: x :45

- Rest x :15

- Chest Supported Y Raises: 15's x :45

- Rest x :15

- Cable Face Pulls: 16.5 x :45

- Rest 1:15

Wednesday 6.16.21

Strength Training:

Core and Upper back/ Rear Delt Circuit #1 (2:00):

- Hanging Knees to Elbows: 5x5

- Band Pull Aparts: Red Band x 5x20

Core and Upper back/ Rear Delt Circuit #2 (2:00):

- Barbell Serratus Crunches: 45x 5x10

- Supinated Grip Pull Aparts: Orange Band x 5x20

Core and Upper back/ Rear Delt Circuit #3 (2:30):

- Vacuum Trunk Twists: 5x20

- Band Sword Draws: Orange Band x 5x20 each side

Core and Upper back/ Rear Delt Circuit #4 (2:30):

- Vacuum Trunk Twists: 5x20

- No Money's: 5x20

Cardio Finisher:

- 15:00 Treadmill Walk at 3.5 speed and 5.0 incline

Tuesday 6.15.21

Strength Training:

Lower Leg/ Ankle Superset (3:00):

- Standing Calf Raises: 55x 4x15, 50x 1x15

- KB Tibialis Raises: 26x 3x13, 2x12 (each leg)

Single Leg Quads and  Hip Hinge (3:00):

- ATG Split Squats: 10x 4x10, 5x 1x10

- DB RDL's: 80's x 4x10, 75's x 1x10

Hamstrings and Squats (3:00):

- Hanging Leg Curls: 0x 5x10

- Heels Elevated Landmine Squats: 52x 5x10 (not including bar weight)

Single-Leg Hamstring Focus (3:00):

- Landmine RDL's: 37x 1x12, 36x 2x12 (each leg)

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Monday 6.14.21

Strength Training:

Push/ Pull Circuit (2:30):

- Landmine Press: 5x11, 15x10, 25x9, 35x 5x8 (each arm)

- Landmine High Pull: 5x11, 15x10, 25x9, 35x 5x8 (each arm)

Pull/ Push Circuit (2:30):

- Fat Man Pull Ups: 5x8 (work up to 5x10)

- Dips: 5x8 (work up to 5x10)

Pull/ Push Circuit #2 (2:30):

- Supinated Grip Body Rows: 5x10 (work up to 5x12)

- Push Ups: 5x10 (3-second negatives)

Finisher:

- Cable Face Pulls: 5x 1:00 (1x18, 4x16.5)

- Cable Pushdowns: 5x 1:00 (5x18)

- Rest 1:00

Sunday 6.13.21

 Recovery and Mobility:

Band Shoulder/ Upper Back Circuit (every 5:00):

- Band Pull Aparts: Red Band x 5x20

- Supinated Band Pull Aparts: Orange Band x 5x20

- Sword Draws: Orange Band x 5x20 each side

- No Money's: 5x20

- Straight Arm Pull Downs: Blue CS Cords x 5x20

Mobility:

- 20:00 of static stretching for shoulders

- 10:00 of Smaching pecs and shoulders

Saturday 6.12.21

Strength Training:

Vertical Push, Shoulders Warm Up (every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 5x8

- Landmine High Pulls: 34x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 2x8, 3x7

- Push Ups: 2x8, 3x7

- No Money's: 2x16, 3x14

Triceps and Shoulders (every 2:30):

- Barbell Overhead Extensions: 73x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Incline Elbows Out DB Extensions: 50's x 1x9, 3x8 (add a rep each week)

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Cable pushdowns: Blue CS Cords x 50 reps (31, 10, 9 with 10 seconds rest each break)

Friday 6.11.21

Strength Training:

Vertical Pull and Upper Back/Rear Delts (every 2:30):

- Chin Ups: 1x1, 3x0

- Fat Man Chin Ups: 1x7, 3x8

- No Money's: 5x10

Horizontal Pull and Upper Back/ Rear Delts (every 2:30):

- Body Rows: 5x10

- Band Pull Aparts: Red x 5x10

Traps and Upper Back/ Rear Delts (every 2:30):

- Behind the Back Barbell Shrugs: 243x 5x12

- Cable Face Pulls: 21x 1x12, 19.5x 3x12

Hammer Curls with Fat Gripz (every 2:30):

- 35x 4x12

Barbell Spider Curls (every 2:30):

- 56x 2x12, 55x 2x12

Biceps Finisher:

- Cambered Bar Reverse Curls: 27x 50 reps unbroken

Thursday 6.10.21

Strength Training:

Lower Leg/ Ankle Superset (2:30):

- Standing Calf Raises: 55x 3x15, 50x 2x15

- KB Tibialis Raises: 26x 2x13, 3x12 (each leg)

Single Leg Quads and  Hip Hinge (3:30):

- ATG Split Squats: 10x 3x10, 5x 2x10

- DB RDL's: 80's x 3x10, 75's x 2x10

Hamstrings and Squats (3:00):

- Hanging Leg Curls: 0x 5x10

- Heels Elevated Landmine Squats: 51x 5x10 (not including bar weight)

Single-Leg Hamstring Focus (2:30):

- Landmine RDL's: 36x 3x12 (each leg)

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Wednesday 6.09.21

Strength Training:

Vertical Push, Shoulders Warm Up (every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 5x8

- Landmine High Pulls: 34x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 1x8, 4x7

- Push Ups: 1x8, 4x7

- Band Pull Aparts: Red x 1x16, 4x14

Triceps and Shoulders (every 2:30):

- Barbell Skull Crushers: 79x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Reverse Grip Crossover Pulldowns: 9's x 4x12

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (41, 9 with 10-15 seconds rest between sets)

Tuesday 6.08.21

Strength Training:

Vertical Pull and External Rotation (every 2:30):

- Pull Ups: 0x 1, 0, 0, 0, 0

- Fat Man Pull Ups: 7, 8, 8, 8, 8

- No Money's: 5x10

Horizontal Pull and Upper Back/ Rear Delts (every 2:30):

- Supinated Grip Body Rows: 5x10

- Band Pull Aparts: 5x10

Traps and Upper Back (every 2:30):

- Trap Bar Shrugs: 243x 5x12

- Cable Face Pulls: 21x 1x12, 19.5x 4x12

Lean Away DB Curls with Fat Gripz (every 2:30):

- 35x 4x12

Cambered Bar Reverse Spider Curls (every 2:00):

- 51x 3x12, 50x 1x12

Biceps Finisher:

- Hammer Curls: 20's x 50 reps (36, 14 with 15-20 seconds rest)

Monday 6.07.21

Strength Training:

Lower Leg/ Ankle Superset andCore:

- Standing Calf Raises: 55x 2x15, 50x 3x15

- KB Tibialis Raises: 26x 2x13, 3x12 (each leg)

- Vacuum Trunk Twists: 5x20

Single Leg Quads, Hip Hinge, and Core:

- ATG Split Squats: 10x 2x10, 5x 3x10

- DB RDL's: 80's x 2x10, 75's x 3x10

- Vacuum Trunk Twists x 5x20

Hamstrings and Squats:

- Hanging Leg Curls: 0x 5x10

- Heels Elevated Landmine Squats: 50x 5x10 (not including bar weight)

Single-Leg Hamstring Focus:

- Landmine RDL's: 36x 2x12, 35x 1x12 (each leg)

Finisher:

- 5:00 backward treadmill walk with the treadmill off.

Sunday 6.06.21

 Rest day. Did some mobility work and band shoulder work.

Saturday 6.05.21

Strength Training:

Vertical Push, Shoulders Warm Up(every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

- Band Pull Aparts: Red x 12, 11, 10, 9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 5x8

- Landmine High Pulls: 34x 5x8

- Band Pull Aparts: Red x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 5x7

- Push Ups: 5x7

- No Money's: 5x14

Triceps and Shoulders (every 2:30):

- Barbell Overhead Extensions: 72x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Incline Elbows Out DB Extensions: 50's x 4x8 (add a rep each week)

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Cable pushdowns: Blue CS Cords x 50 reps (30, 10, 10 with 10 seconds rest each break)

Friday 6.04.21

Strength Training:

Vertical Pull, Rear Delts, and Core (every 2:30):

- Fat Man Chin Ups: 5x8

- Band Pull Aparts: Red Band x 5x10

- Vacuum Trunk Twists: 5x20

Horizontal Pull, External Rotation, and Core (every 2:30):

- Body Rows: 5x10

- No Money's: 5x10

- Vacuum Trunk Twists: 5x20

Traps and Upper Back (every 2:30):

- Behind the Back Barbell Shrugs: 242x 5x12

- Band Face Pulls: Green x 5x12

Hammer Curls with Fat Gripz (every 2:30):

- 35x 4x12

Cambered Bar Spider Curls (every 2:30):

- 56x 1x12, 55x3x12

Biceps Finisher:

- Cambered Bar Reverse Curls: 26x 50 reps unbroken

Thursday 6.03.21

Strength Training:

Lower Leg/ Ankle Superset andCore:

- Standing Calf Raises: 55x 1x15, 50x 4x15

- KB Tibialis Raises: 26x 1x13, 4x12 (each leg)

- Vacuum Trunk Twists: 5x20

Single Leg Quads, Hip Hinge, and Core:

- ATG Split Squats: 10x 1x10, 5x 4x10

- DB RDL's: 80's x 1x10, 75's x 4x10

- Vacuum Trunk Twists x 5x20

Hamstrings and Squats:

- Hanging Leg Curls: 0x 5x10

- Heels Elevated Landmine Squats: 45x 5x10 (not including bar weight)

Single-Leg Hamstring Focus:

- Landmine RDL's: 36x 1x12, 35x 2x12 (each leg)

Wednesday 6.02.21

Strength Training:

Vertical Push, Shoulders Warm Up (every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

- Band Pull Aparts: Red x 12, 11, 10, 9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 4x8, 33x 1x8

- Landmine High Pulls: 34x 4x8, 33x 1x8

- Band Pull Aparts: Red x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 4x7, 1x6

- Push Ups: 4x7, 1x6

- No Money's: 4x14, 1x12

Triceps and Shoulders (every 2:30):

- Barbell Skull Crushers: 78x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Reverse Grip Crossover Pulldowns: 9's x 3x12, 7.5's x 1x12

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (40, 10 with 10-15 seconds rest between sets)

Tuesday 6.01.21

Strength Training:

Vertical Pull, Rear Delts, and Core (every 2:30):

- Pull Ups: 0x 0, 0, 0, 0, 0

- Fat Man Pull Ups: 8, 8, 8, 8, 8

- No Money's: 5x8

- Vacuum Trunk Twists: 5x20

Horizontal Pull, External Rotation, and Core (every 2:30):

- Supinated Grip Body Rows: 5x10

- Band Pull Aparts: 5x10

- Vacuum Trunk Twists: 5x20

Traps and Upper Back (every 2:30):

- Trap Bar Shrugs: 242x 5x12

- Cable Face Pulls: 19.5x 5x12

Lean Away DB Curls with Fat Gripz (every 2:30):

- 35x 4x12

Cambered Bar Reverse Spider Curls (every 2:00):

- 51x 2x12, 50x 2x12

Biceps Finisher:

- Hammer Curls: 20's x 50 reps (35, 15 with 10 seconds rest)