Strength Training:
Lower Body Circuit (EMOM starting a new set working through 10 sets of each):
- Body Hamstring Curls: 0x 10x10
- Goblet Squats: 75x 10x10
- Standing Calf Raises: 75x 10x10
12.31.2022
12.30.2022
Friday 12.30.22
Strength Training:
Upper Body Pull and Push Superset (every 3:00):
- Landmine Presses: 1x12, 16x11, 31x10, 46x 9, 61x 3x8, 60x 1x8
- Chest Supported DB Rows: 75’s x 8x10
Arms ands Shoulders Circuit (every 4:00):
- Overhead Triceps Extensions: 90x 4x10
- Spider Curls: 75 x 4x10
- DB Lateral Raises: 35’s x 4x10
Cardio:
- Skipped but I walked the dog to the park
12.29.2022
Thursday 12.29.22
Strength Training:
Posterior Chain and Calves (every 3:00):
- Romanian Deadlifts: 46x11, 96x10, 136x9, 186x8, 226x7, 276x 5x6
- Standing Calf Raises: 75x 8x11, 2x10
Quads (every 2:30):
- Bulgarian Split Squats: 75x 1x8, 70x 3x8
Cardio:
- Skipped.
12.28.2022
Wednesday 12.28.22
Strength Training:
Upper Body Pull and Push Superset (every 3:00):
- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x 9, 225x 4x8
- Landmine High Pulls: 1x12, 16x11, 31x10, 46x 9, 61x 3x8, 60x 1x8
Arms ands Shoulders Circuit (every 4:00):
- Skull Crushers: 90x 4x10
- Lean Away DB Curls: 40 x 4x10
- DB Lateral Raises: 35’s x 4x10
Cardio:
- Skipped but I walked the dog to the park
12.27.2022
Tuesday 12.27.22
Strength Training:
Quads and Calves (every 3:00):
- Safety Bar Squats: 72x11, 102x10, 132x9, 162x8, 192x7, 222x 5x6
- Standing Calf Raises: 75x 8x11, 2x10
Hamstrings (every 2:30):
- Single Leg Landmine RDL's: 78x 4x8
Cardio:
- Skipped but walked the dog to the park.
12.26.2022
Monday 12.26.22
Strength Training:
Upper Body Pull and Push Superset (every 3:00):
- Chest Supported Rows: 75x12, 105x11, 135x10, 165x 9, 195x 4x8
- Chest Supported Shrugs: 75x12, 105x11, 135x10, 165x 9, 195x 4x8
- Dips: 0x12, 0x11, 0x10, 0x9, 0x 4x8
Arms ands Shoulders Circuit (every 4:00):
- Spider Curls: 75x 4x10
- Incline Elbows Out DB Extensions: 35’s x 4x10
- DB Lateral Raises: 35’s x 4x10
Cardio:
- Skipped but I walked the dog to the park
12.23.2022
Friday 12.23.22
Strength Training:
Pressing Superset with Upper Back (every 2:30):
- Dips: 10x5
- Push Ups: 10x10
- Band Pull Aparts: 10x15
Triceps, Shoulders, and Upper Back Circuit (every 3:00):
- Overhead Triceps Extensions (subbed DB Skull Crushers: 35’s x 5x10)
- Lateral Raises: 35's x 5x10
- No Moneys: 5x10
Cardio:
- Skipped for time
12.22.2022
Thursday 12.22.22
Strength Training:
Back Superset #1 (every 3:00):
- Landmine High Pulls: 1x12, 16x11, 31x10, 46x9, 61x 2x8, 60x 2x8
- Band Pull Aparts: Blue Band x 4x13, 4x12
Back Superset #2 (every 2:30):
- Neutral Grip Inverted Rows: 0x 4x8
- Cable Face Pulls: 47x 1x10, 43x 3x10
Back Superset #3 (every 2:30):
- Assisted Pull Ups: 4x8
- Chest Supported Shrugs: 186x 4x10
Biceps and Back Superset (every 4:00):
- Spider Curls: 76x 2x12, 75x 2x12
- No Moneys: Green NT Loop x 4x12
Forearms (every 2:00):
- Wrist Roller: Max reps in 6:00: 45x 9
12.21.2022
Wednesday 12.21.22
Strength Training:
Quads and Calves (every 3:00):
- Safety Bar Squats: 71x11, 101x10, 131x9, 161x8, 191x7, 221x 5x6
- Standing Calf Raises: 75x 8x11, 2x10
Hamstrings (every 2:30):
- Single Leg Landmine RDL's: 77x 4x8
Cardio:
- Elliptical: 20:00
12.20.2022
Tuesday 12.20.22
Strength Training:
Superset #1 (every 3:00):
- Landmine Presses: 1x12, 16x11, 31x10, 46x9, 61x 1x8, 60x 3x8
- Band Pull Aparts: Blue Band x 4x13, 4x12
Superset #2 (every 3:00):
- Dips: 0x 4x10
- Lateral Raises: 35's x 4x10
Superset #3 (every 2:30):
- Crossover Cable Pushdowns: 27's x 4x12
- No Moneys: 4x12
Superset #4 (every 2:30):
- Push Ups: 3x15
- No Money's 3x15
Forearms:
- Three-way Forearm Levers: 5x 10, 9, 8 (no rest)
12.19.2022
Monday 12.19.22
Strength Training:
Back Superset #1 (every 3:00):
- Landmine High Pulls: 1x12, 16x11, 31x10, 46x9, 61x 1x8, 60x 3x8
- Band Pull Aparts: Blue Band x 4x13, 4x12
Back Superset #2 (every 2:30):
- Chest Supported Barbell Rows: 186x 1x10, 185x 3x10
- Chest Supported Shrugs: 186x 1x10, 185x 3x10
Back Superset #3 (every 2:30):
- Assisted Pull Ups: 10, 9, 8, 8
- Cable Face Pulls x 43x 4x10
Biceps and Back Superset (every 4:00):
- Spider Curls: 76x 1x12, 75x 3x12
- No Moneys: Green NT Loop x 4x12
Forearms (every 2:00):
- Wrist Roller: Max reps in 6:00: 45x 9
12.18.2022
12.17.2022
Saturday 12.17.22
Strength Training:
Posterior Chain and Calves (every 3:00):
- Safety Bar Squats: 45x11, 95x10, 135x9, 185x8, 225x7, 275x 5x6
- Standing Calf Raises: 75x 7x11, 3x10
Quads (every 2:30):
- Bulgarian Split Squats: 35’s x 4x8
Cardio:
- Skipped due to time.
12.16.2022
Friday 12.16.22
Strength Training:
Superset #1 (every 3:00):
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 60x 4x8
- Band Pull Aparts: Blue Band x 4x13, 4x12
Superset #2 (every 2:30):
- Dips: 0x 4x10
- No Moneys: 4x13
Superset #3 (every 2:30):
- Barbell Skull Crushers: 95x 4x12
- No Moneys: 4x12
Superset #4 (every 4:00):
- DB Lateral Raises: 35's x 4x12
- Push Ups: 3x15, 1x13
Forearms:
- Three-way Forearm Levers: 5x 3x10 (no rest)
12.15.2022
Thursday 12.15.22
Strength Training:
Back Superset #1 (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 60x 4x8
- Band Pull Aparts: Blue Band x 4x13, 4x12
Back Superset #2 (every 2:30):
- Chest Supported Barbell Rows: 185x 4x10
- Chest Supported Shrugs: 185x 4x10
Back Superset #3 (every 2:30):
- Assisted Pull Ups: 4x10
- Cable Face Pulls x 4x10
Biceps and Back Superset (every 4:00):
- Spider Curls: 75x 4x12
- No Moneys: Green NT Loop x 4x12
Forearms (every 2:00):
- Wrist Roller: Max reps in 6:00: 45x 8 (4 forward, 4 backward)
12.14.2022
Wednesday 12.14.22
Strength Training:
Quads and Calves (every 3:00):
- Safety Bar Squats: 70x11, 100x10, 130x9, 160x8, 190x7, 220x 5x6
- Standing Calf Raises: 75x 7x11, 3x10
Hamstrings (every 2:30):
- Single Leg Landmine RDL's: 76x 4x8
Cardio:
- Elliptical: 20:00
12.12.2022
12.09.2022
12.07.2022
12.05.2022
12.02.2022
Friday 12.02.22
Strength Training:
Quads, Calves, Upper Back and Core (every 4:00):
- Safety Bar Squats: 70x13, 100x12, 130x11, 160x10, 190x9, 220x 4x8
- Standing Calve Raises: 75x 7x1l, 3x10
- Band Pull Aparts: 10x10
- Vacuum Trunk Twists: 10x20
Cardio:
- Walked the dog for 34:00
12.01.2022
Thursday 12.01.22
Strength Training:
Upper Body Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 59x 4x8
- Close Grip Bench Press: 51x12, 101x11, 141x10, 191x9, 231x 4x8
Upper Back/ Shoulders Circuit (every 3:30):
- DB Face Pulls: 35's x 4x10
- Rear Delt Swings: 35's x 4x10
- DB Lateral Raises: 35's x 4x10
Upper Arms Circuit (every 3:30):
- Barbell Curls: 91 x 3x12
- Cable Push Downs: 30x 1x12, 27x 2x12
- Push Ups: 3x12
Lower Arms Superset (every 4:00):
- Three-Way Forearm Levers: 5 x 3x10
- Wrist Rollers: 55x 3x2 (1 forward, one backward)
11.30.2022
Wednesday 11.30.22
Strength Training:
Quads, Calves, and Core (every 3:00):
- Bulgarian Split Squats: 0x13, 15x12, 30x11, 45x10, 60x9, 70x 5x8
- Standing Calve Raises: 75x 7x1l, 3x10
- Vacuum Trunk Twists: 10x20
Hamstrings and Upper Back (every 3:00):
- Landmine RDL’s: 5x13, 20x12, 35x11, 50x10, 65x9, 80x 5x8
- Band Pull Aparts: 10x10
- No Moneys: 10x10
11.29.2022
Tuesday 11.29.22
Strength Training:
Upper Body Circuit #1 (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Assisted Pull Ups: 1x11, 2x10, 1x9, 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 59x 4x8
Upper Body Circuit #2 (every 3:30):
- DB Y Raises: 20x 4x10
- Cable Face Pulls: 60 x 4x10
- Push Ups: 4x11 (add a rep each workout)
Shoulders and Arms Circuit (every 3:30):
- Seated DB Lateral Raises: 35’s x 3x12
- Spider Curls: 81x 3x12
- Overhead Triceps Extensions: 101 x 3x12
Forearms Superset (every 4:00):
- Three-Way Forearm Levers: 5 x 3x10
- Wrist Rollers: 30x 3x2 (1 forward, one backward)
11.28.2022
Monday 11.28.22
Accessory Lifts and Cardio:
Legs, Calves, Core, and Upper Back Circuit (every 4:00):
- Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 235x 5x8
- Standing Calf Raises: 75x 7x11, 3x10
- Vacuum Trunk Twists: 10x20
- Band Pull Aparts: 10x10
Cardio (20:00):
- Elliptical: 10x 2:00 rounds (2 at level 18, 8 at level 17, alternate forward and backward pedaling each round)
11.26.2022
Saturday 11.26.22
Strength Training:
Upper Body Circuit #1 (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Chest Supported Rows: 135x12, 155x11, 175x10, 195x9, 205x 4x8
- Dips: 3x10, 1x9, 4x8
Upper Body Circuit #2 (every 3:30):
- DB Y Raises: 20x 4x10
- DB Face Pulls: 40’s x 4x10
- Push Ups: 4x10 (add a rep each workout)
Shoulders and Arms Circuit (every 3:30):
- Seated DB Lateral Raises: 35’s x 3x12
- Single Arm DB Curls: 35x 3x12
- Skull Crushers: 100 x 3x12
Forearms Superset (every 4:00):
- Three-Way Forearm Levers: 5 x 3x10
- Wrist Rollers: 30x 3x2 (1 forward, one backward)
11.25.2022
Friday 11.25.22
Accessory Lifts and Cardio:
Legs, Calves, Core, and Upper Back Circuit #1 (every 4:00):
- Single Leg Landmine RDL’s: 75x 5x8
- Standing Calf Raises: 75x 5x11
- Vacuum Trunk Twists: 5x20
- Band Pull Aparts: 5x10
Legs, Calves, Core, and Upper Back Circuit #2 (every 4:00):
- Bulgarian Split Squats: 65x 5x8
- Standing Calf Raises: 75x 1x11, 4x10
- Vacuum Trunk Twists: 5x20
- Band Pull Aparts: 5x10
Cardio (20:00):
- Walked the dog for 28:11, 1.82 miles, 250 calories
11.23.2022
Wednesday 11.23.22
Strength Training:
Hamstrings with Upper Back (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Single Leg LM RDLs: 0x12, 25x11, 50x10 , 75x9, 93x 4x8
Pull/ Push Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 58x 4x8
- Close Grip Bench Press: 50x12, 100x11, 140x10, 190x9, 230x 4x8
Arms Superset (every 3:00):
- Barbell Curls: 90x 3x12
- Cable Pushdowns: 27's x 3x12
Finisher:
- 1 set of push-ups to failure: 25
11.22.2022
Tuesday 11.22.22
Accessory Lifts and Cardio:
Calves, Forearms, and Core, and Upper Back Circuit #1 (every 4:00):
- Standing Calf Raises: 75x 5x11
- Forearm Levers (Left, right, and front): 6x 2x10, 3x9
- No Moneys: 5x10
- Vacuum Trunk Twists: 5x20
Calves, Forearms, and Core, and Upper Back Circuit #2 (every 4:00):
- Standing Calf Raises: 75x 1x11, 4x10
- Fat Bar Wrist Rolls: 50 x 3x2, 2x3
- No Moneys: 5x10
- Vacuum Trunk Twists: 5x20
Cardio (20:00):
- Elliptical Machine: 10x 2:00 rounds (alternating rounds of forward and backward pedaling, 2 at level 18, 8 at level 17)
11.21.2022
Monday 11.21.22
Strength Training:
Upper Back with Quads (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Bulgarian Split Squats: 0x12, 20x11, 40x10 , 60x9, 70x 3x8, 65x 1x8
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 3x10, 1x9, 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 58x 4x8
Arms Circuit (every 3:00):
- Spider Curls: 80x 3x12
- Overhead Tricep Extensions: 100 x 3x12
Max Effort Push Up Set:
- Skipped. Did Elbows Out DB Extensions 40’s x 3x12 instead
11.19.2022
Saturday 11.19.22
Accessory Lifts and Cardio:
Calves, Forearms, and Core, and Upper Back Circuit #1 (every 4:00):
- Standing Calf Raises: 75x 5x11
- Forearm Levers (Left, right, and front): 6x 2x10, 5x 3x10
- Vacuum Trunk Twists: 5x20
- No Moneys: 5x10
Calves, Forearms, and Core, and Upper Back Circuit #2 (every 4:00):
- Standing Calf Raises: 75x 5x10
- Fat Bar Wrist Rolls: 50 x 3x3, 2x2
- Vacuum Trunk Twists: 5x20
- No Moneys: 5x10
Cardio (20:00):
- Walked the dog for 40:00
11.18.2022
Friday 11.18.22
Strength Training:
Quads with Upper Body Pulling Superset (every 3:00):
- Landmine Goblet Squats: 1x12, 26x11, 51x10, 76x9, 101x 4x8
- Chest Supported Rows: 135x12, 155x11, 175x10, 195x9, 204x 4x8
Upper Body Pulling Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 57x 4x8
- Band Pull Aparts: 4x13, 4x12
Barbell Curls (every 2:00):
- 89 x 3x12
Reverse Curls (every 2:00):
- 69x 3x12
11.17.2022
Thursday 11.17.22
Strength Training:
Hamstrings with Upper Body Pushing Superset (every 3:00):
- DB RDLs: 40's x 12, 50's x 11, 60's x 10, 70's x 9, 80's x 4x8
- Close Grip Bench Press: 49x12, 99x11, 139x10, 189x9, 229x 4x8
Hamstrings with Upper Body Pushing Superset (every 3:00):
- Hanging Leg Curls: 8x10
- Dips: 2x10, 2x9, 4x8
DB Skull Crushers (every 2:00):
- 45's x 3x12
Cable Pushdowns (every 2:00):
- 23's x 3x12
11.16.2022
11.14.2022
Monday 11.14.22
Strength Training:
Upper Back with Quads (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Bulgarian Split Squats: 0x12, 20x11, 40x10 , 60x9, 70x 2x8, 65x 2x8
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 2x10, 2x9, 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 57x 4x8
Arms Circuit (every 4:00):
- Spider Curls: 79x 3x12
- Overhead Tricep Extensions: 99 x 3x12
- Reverse Grip Cable Pushdowns: 23's x 3x12
11.12.2022
Saturday 11.12.22
Strength Training:
Upper Back Circuit #1 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Chest Supported Shrugs: 230x 5x10
- DB Y Raises: 20’s x 5x10
Upper Back Superset #2 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- DB Face Pulls: 40’s x 5x10
- Rear Delt Swings: 40’s x 5x10
Shoulders with No Moneys (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Seated DB Lateral Raises: 40’s x 5x10
No Moneys and Push Ups Circuit (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Push Ups: 20, 20, 20, 18, 16
11.10.2022
Thursday 11.10.22
Strength Training:
Legs with Upper Back Circuit (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Landmine Goblet Squats: 0x12, 25x11, 50x10, 75x9, 100x 4x8
- Hanging Leg Curls: 0x 8x10
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 83x12, 113x11, 143x10, 173x9, 203x 4x8
- Close Grip Bench Presses: 48x12, 98x11, 138x10, 188x9, 228x 4x8
Arms Circuit (every 4:00):
- Incline DB Curls: 35's x 3x12
- Skull Crushers: 98x 3x12
- Elbows Out DB Extensions: 40's x 3x12
11.09.2022
Wednesday 11.09.22
Accessory Lifts and Cardio:
Calves, Forearms, and Core, and Upper Back Circuit #1 (every 4:00):
- Standing Calf Raises: 75x 4x11, 1x10
- Forearm Levers (Left, right, and front): 6x 1x10, 5x 4x10
- Vacuum Trunk Twists: 5x20
- No Moneys: 5x10
Calves, Forearms, and Core, and Upper Back Circuit #2 (every 4:00):
- Standing Calf Raises: 75x 5x10
- Fat Bar Wrist Rolls: 53 x 2x3, 3x2
- Vacuum Trunk Twists: 5x20
- No Moneys: 5x10
Cardio (20:00):
- Eliptical Machine:
- 10x 2:00 rounds (2:00 forward, 2:00 backward)
- 1x Level 18, 9 x Level 17
11.08.2022
Tuesday 11.08.22
Strength Training:
Hamstrings with Upper Back (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Single Leg LM RDLs: 0x12, 25x11, 50x10 , 75x9, 92x 4x8
Pull/ Push Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 56x 4x8
- Dips: 1x10, 3x9, 4x8
Arms Circuit (every 4:00):
- Barbell Curls: 88x 3x12
- DB Skull Crushers: 45's x 1x12, 40's x 2x12
- Cable Pushdowns: 23's x 3x12
11.07.2022
Monday 11.07.22
Strength Training:
Upper Back with Quads (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Bulgarian Split Squats: 0x12, 20x11, 40x10 , 60x9, 70x 1x8, 65x 3x8
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 1x10, 3x9, 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 56x 4x8
Arms Circuit (every 4:00):
- Spider Curls: 78x 3x12
- Overhead Tricep Extensions: 98 x 3x12
- Reverse Grip Cable Pushdowns: 23's x 3x12
11.06.2022
11.05.2022
Saturday 11.05.22
Strength Training:
Upper Back Circuit #1 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Chest Supported Shrugs: 229x 5x10
- DB Y Raises: 20’s x 4x10, 15’s x 1x10
Upper Back Superset #2 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- DB Face Pulls: 40’s x 4x10, 35’s x 1x10
- Rear Delt Swings: 40’s x 4x10, 35’s x 1x10
Shoulders with No Moneys (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Seated DB Lateral Raises: 40’s x 4x10, 35’s x 1x10
No Moneys and Push Ups Circuit (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Push Ups: 20, 20, 19, 17, 15
11.03.2022
Thursday 11.03.22
Strength Training:
Legs with Upper Back Circuit (every 3:00):
- Landmine Goblet Squats: 85x 8x10
- Hanging Leg Curls: 0x 8x10
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 82x12, 112x11, 142x10, 172x9, 202x 4x8
- Close Grip Bench Presses: 47x12, 97x11, 137x10, 187x9, 227x 4x8
Arms Circuit (every 4:00):
- Incline DB Curls: 35's x 3x12
- Skull Crushers: 97x 3x12
- Cable Pushdowns: 23's x 3x12
11.02.2022
Wednesday 11.02.22
Accessory Lifts and Cardio:
Calves, Forearms, and Core Circuit (every 4:00):
- Standing Calf Raises: 75x 3x11, 2x10
- Forearm Levers (Left, right, and front): 5x 5x10
- Vacuum Trunk Twists
Then...
- Standing Calf Raises: 75x 5x10
- Fat Bar Wrist Rolls: 53 x 1x3, 4x2
- Vacuum Trunk Twists
Cardio (20:00):
- Eliptical Machine: Level 17, steady state, 2:00 forward, 2:00 backward
11.01.2022
Tuesday 11.01.22
Strength Training:
Hamstrings, Upper Body Push, and Upper Back Circuit (every 3:00):
- Single Landmine RDL's: 0x12, 25x11, 50x10, 75x9, 91x 4x8
- Dips: 4x9, 4x8
- Band Pull Aparts: 4x13, 4x12
Push and Upper Back Superset (every 3:00):
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 55x 4x8
- No Money's: 4x13, 4x12
Triceps (every 2:00):
- Overhead Triceps Extensions: 97 x 3x12
Then
-Reverse Grip Cable Pushdonws: 23's x 3x12
10.31.2022
Monday 10.31.22
Strength Training:
Quads, Upper Body Pull, and Upper Back Circuit (every 3:00):
- Bulgarian Split Squats: 0x12, 20x11, 35x10, 50x9, 65x 4x8
- Assisted Pull Ups: 4x9, 4x8
- Band Pull Aparts: 4x13, 4x12
Pull and Upper Back Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 55x 4x8
- No Money's: 4x13, 4x12
Biceps (every 2:00):
- Barbell Curls: 87 x 3x12
Then
- Spider Curls: 77x 3x12
10.29.2022
Saturday 10.29.22
Strength Training:
Upper Back Circuit #1 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Chest Supported Shrugs: 228x 5x10
- DB Y Raises: 20’s x 3x10, 15’s x 2x10
Upper Back Superset #2 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- DB Face Pulls: 40’s x 3x10, 35’s x 2x10
- Rear Delt Swings: 40’s x 3x10, 35’s x 2x10
Shoulders with No Moneys (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Seated DB Lateral Raises: 40’s x 3x10, 35’s x 2x10
No Moneys and Push Ups Circuit (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Push Ups: 20, 20, 18, 16, 14
10.28.2022
Friday 10.28.22
Strength Training:
Legs with Upper Back Circuit (every 4:00):
- Landmine Goblet Squats: 80x 6x10
- GHD Hip Extensions: 5x 6x10
- Hanging Leg Curls: 0x 6x10
- Band Pull Aparts: 4x17, 2x16
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 81x12, 111x11, 141x10, 171x9, 201x 4x8
- Close Grip Bench Presses: 46x12, 96x11, 136x10, 186x9, 226x 4x8
Arms Circuit (every 4:00):
- Incline DB Curls: 35's x 3x12
- Skull Crushers: 96x 3x12
- Close Grip Bench Presses: 96x 3x12
10.27.2022
Thursday 10.27.22
Accessory Lifts and Cardio:
Calves, Forearms, and Upper Back Circuit (every 4:00):
- Standing Calf Raises: 75x2x11, 8x10
- Forearm Levers (Left, right, and front): 5x 7x8, 3x7
- Fat Bar Wrist Rolls: 53 x 10x2 (one backward, one forward)
Cardio (20:00):
- Eliptical Machine: Level 16, 1:00 forward, 1:00 backward sprint
10.26.2022
Wednesday 10.26.22
Strength Training:
Hamstrings with Upper Back (every 3:00):
- Single Leg LM RDLs: 0x12, 25x11, 50x10 , 75x9, 90x 4x8
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 54x 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 54x 4x8
Arms Circuit (every 4:00):
- Barbell Curls: 86x 3x12
- Overhead Triceps Extensions: 96x 3x12
- Reverse Grip Cable Pushdowns: 23's x 3x12
10.25.2022
Tuesday 10.25.22
Accessory Lifts and Cardio:
Calves, Forearms, and Upper Back Circuit (every 4:00):
- Standing Calf Raises: 75x 1x11, 9x10
- Forearm Levers (Left, right, and front): 5x 1x10, 2x9, 2x8, x7, 2x6, 1x5
- Fat Bar Wrist Rolls: 53 x 10x2 (one backward, on forward)
Cardio (20:00):
- Eliptical Machine: Level 16, 1:00 forward, 1:00 backward sprint
10.24.2022
Monday 10.24.22
Strength Training:
Upper Back with Quads (every 3:00):
- Band Pull Aparts: 4x13, 4x12
- Bulgarian Split Squats: 0x12, 15x11, 30x10 , 45x9, 60x 4x8
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Close Grip Bench Presses: 45x12, 95x11, 135x10, 185x9, 225x 4x8
Arms Circuit (every 4:00):
- Spider Curls: 78x 3x12
- Incline Elbows Out DB Extensions: 40's x 3x12
- Cable Pushdowns: 23's x 3x12
10.23.2022
Saturday 10.22.22
Strength Training:
Upper Back Circuit #1 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Chest Supported Shrugs: 227x 5x10
- DB Y Raises: 20’s x 2x10, 15’s x 3x10
Upper Back Superset #2 (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- DB Face Pulls: 40’s x 2x10, 35’s x 3x10
- Rear Delt Swings: 40’s x 2x10, 35’s x 3x10
Shoulders with No Moneys (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Seated DB Lateral Raises: 40’s x 2x10, 35’s x 3x10
No Moneys and Push Ups Circuit (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Push Ups: 20, 19, 17, 15, 13
10.21.2022
Friday 10.21.22
Strength Training:
Legs with Upper Back Circuit (every 4:00):
- Landmine Goblet Squats: 75x 6x10
- GHD Hip Extensions: 0x 6x10
- Hanging Leg Curls: 0x 6x10
- Band Pull Aparts: 4x17, 2x16
Pull/ Push Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 53x 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 53x 4x8
Arms Circuit (every 4:00):
- Incline DB Curls: 35's x 3x12
- Skull Crushers: 95x 3x12
- Close Grip Bench Presses: 95x 3x12
10.20.2022
Thursday 10.20.22
Accessory Lifts and Cardio:
Calves, Forearms, Upper Back, and Core Circuit #1 (every 4:00):
- Standing Calf Raises: 75x 5x10
- Forearm Levers (Left, right, and front): 5x 5x10 each arm
- Band Pull Aparts: Blue Band x 5x10
- Vacuum Trunk Twists: 5x20
Calves, Forearms, Upper Back, and Core Circuit #2 (every 4:00):
- Standing Calf Raises: 75x 5x10
- Fat Bar Wrist Rolls: 53x 5x 1 backward, 1 forward
- Band Pull Aparts: Blue Band x 5x10
- No Moneys: Green NT Loop x 5x20
- Vacuum Trunk Twists: 5x20
Cardio (20:00):
- Eliptical Machine: (subbed walking the dog since I trained at home today).
10.19.2022
Wednesday 10.19.22
Strength Training:
Hamstrings with Upper Back (every 3:00):
- Single Leg LM RDLs: 0x12, 25x11, 50x10 , 75x9, 89x 4x8
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 3x9, 5x8
- Dips: 4x9, 5x8
Arms Circuit (every 4:00):
- Barbell Curls: 85x 3x12
- Overhead Triceps Extensions: 95x 3x12
- Reverse Grip Cable Pushdowns: (subbed elbows out DB extensions 40x 3x12 since I was at home without a cable machine)
10.17.2022
Monday 10.17.22
Hotel Training:
Calves and Core Superset (every 2:00):
- Calf Raises: 10x10
- Trunk Twists: 10x20
Upper Body Pull and Squats Superset (every 2:30):
- DB Face Pulls: 40’s x 10x10
- Goblet Squats: 60x 10x10
Rear Delts and Biceps Circuit (every 4:00):
- DB Y Raises: 20’s x 5x10
- Rear Delt Raises: 20’s x 5x10
- Incline DB Curls: 40x 5x10 (each arm)
10.16.2022
Sunday 10.16.22
Hotel Training:
Hamstrings and Core Superset (every 1:30):
- Machine Leg Curls: 10x10
- Trunk Twists: 10x20
Hinge and Upper Body Push Superset (every 2:30):
- DB RDLs: 60’s x 10x10
- Push Ups: 10x10
Triceps and Delts Superset (every 4:00):
- Reverse Grip Single Arm Cable Press Downs: 5x10
- Lean Away Single Arm DB Lateral Raises: 30x 5x10
10.15.2022
Saturday 10.15.22
Hotel Training:
Calves and Core Superset (every 2:00):
- Calf Raises: 10x10
- Trunk Twists: 10x20
Upper Body Pull and Squats Superset (every 2:30):
- DB Face Pulls: 40’s x 10x10
- Goblet Squats: 60x 10x10
Rear Delts and Biceps Circuit (every 4:00):
- DB Y Raises: 20’s x 5x10
- Rear Delt Raises: 20’s x 5x10
- Single Arm DB Curls: 40x 5x10 (each arm)
Thursday 10.13.22
Strength Training:
Squats with Band Pull Aparts (every 3:00):
- Safety Bar Squats: 80x10, 130x9, 170x8, 220x7, 260x 4x6
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 2x9, 6x8
- Dips: 2x9, 6x8
Arms Circuit (every 3:00):
- Barbell Curls: 87x 4x10
- Overhead Triceps Extensions: 95x 4x10
- Reverse Grip Cable Pushdowns: 23’s x 1x10, 20’s x 3x10
10.11.2022
Tuesday 10.11.22
Accessory Lifts and Cardio:
Upper Back, Lower Legs, and Core (every 4:00):
- Band Pull Aparts: 5x10
- Single Leg Calf Raises: 2x8, 3x7
- Tibialis Raises: 26 x 2x16, 3x14 (each leg)
- Vacuum Trunk Twists: 5x20
Upper Back and Lower Arms (every 4:00):
- Band Pull Aparts: 5x10
- Forearm Levers (Front, Right, Left): 5x 10, 9, 8, 8, 7
- Fat Bar Wrist Rolls: 53x 5 (one rear roll, one forward roll)
Cardio (20:00):
- Eliptical Machine: 1:00 forward, 1:00 backward (Level 16)
10.10.2022
Monday 10.10.22
Strength Training:
Deadlifts with Band Pull Aparts (every 3:00):
- Deadlifts: 45x10, 135x9, 225x8, 283x7, 323x 4x6
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 80x12, 110x11, 140x10, 170x9, 200x 4x8
- Close Grip Bench Press:45x12, 95x11, 135x10, 185x9, 220x 4x8
Arms Circuit (every 3:00):
- Spider Curls: 77x 4x10
- DB Skull Crushers: 45';s x 1x10, 40’s x 3x10
- Elbows Out DB Extensions: 45's x 1x10, 40’s x 3x10
10.09.2022
Sunday 10.09.22
Strength Training:
Traps Superset with Band Pull Aparts(every 3:00):
- Chest Supported Shrugs: 226x 5x10
- DB Y Raises: 20’s x 1x10, 15’s x 4x10
- Band Pull Aparts: Blue Band x 5x10
Upper Back and Rear Delt Superset with Band Pull Aparts (every 3:00):
- DB Face Pulls: 40’s x 1x10, 35’s x 4x10
- Rear Delt Swings: 40’s x 1x10, 35’s x 4x10
- Band Pull Aparts: Blue Band x 5x10
Shoulders with No Moneys (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Seated DB Lateral Raises: 40’s x 1x10, 35’s x 4x10
No Moneys and Push Ups Circuit (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Push Ups: 20, 18, 16, 14, 12
10.07.2022
Friday 10.07.22
Strength Training:
Single Leg Quads with Band Pull Aparts (every 3:00):
- Bulgarian Split Squats: 0x12, 20x11, 40x10, 60x9, 70x 4x8
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 54x 4x8
- Landmine High Presses: 0x12, 15x11, 30x10, 45x9, 54x 4x8
Arms Circuit (every 3:00):
- Incline DB Curls: 35's x 4x10
- Skull Crushers: 94x 4x10
- Close Grip Bench Presses: 94x 4x10
10.06.2022
Thursday 10.06.22
Accessory Lifts and Cardio:
Upper Back, Lower Legs, and Core (every 4:00):
- Band Pull Aparts: 5x10
- Single Leg Calf Raises: 1x8, 4x7
- Tibialis Raises: 26 x 1x16, 4x14 (each leg)
- Vacuum Trunk Twists: 5x20
Upper Back and Lower Arms (every 4:00):
- Band Pull Aparts: 5x10
- Forearm Levers (Front, Right, Left): 5x 10, 9, 8, 7, 7
- Fat Bar Wrist Rolls: 53x 5 (one rear roll, one forward roll)
Cardio (20:00):
- Eliptical Machine: 1:00 forward, 1:00 backward (Level 16)
10.05.2022
Wednesday 10.05.22
Strength Training:
Deadlifts with Band Pull Aparts (every 3:00):
- Deadlifts: 45x10, 135x9, 225x8, 281x7, 321x 4x6
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 1x9, 7x8
- Dips: 1x9, 7x8
Arms Circuit (every 3:00):
- Barbell Curls: 86x 4x10
- Overhead Triceps Extensions: 94x 4x10
- Reverse Grip Cable Pushdowns: 20’s x 4x10
10.04.2022
Tuesday 10.04.22
Accessory Lifts and Cardio:
Lower Legs and Core (every 4:00):
- Single Leg Calf Raises: 5x7
- Tibialis Raises: 26 x 5x7 (each leg)
- Vacuum Trunk Twists: 5x20
Lower Arms and Core (every 4:00):
- Forearm Levers (Front, Right, Left): 5x 10, 9, 8, 7, 6
- Fat Bar Wrist Rolls: 70x 5 (one rear roll, one forward roll)
- Vacuum Trunk Twists: 5x20
Cardio (20:00):
- Eliptical Machine: 1:00 forward, 1:00 backward (Level 16)
10.03.2022
Monday 10.03.22
Strength Training:
Squats with Band Pull Aparts (every 3:00):
- Safety Bar Squats: 78x10, 128x9, 168x8, 218x7, 258x 4x6
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 79x12, 109x11, 139x10, 169x9, 199x 4x8
- Close Grip Bench Press:45x12, 95x11, 135x10, 185x9, 215x 4x8
Arms Circuit (every 3:00):
- Spider Curls: 76x 4x10
- DB Skull Crushers: 40’s x 4x10
- Elbows Out DB Extensions: 40’s x 4x10
Sunday 10.02.22
Strength Training:
Traps Superset with Band Pull Aparts(every 3:00):
- Chest Supported Shrugs: 225x 5x10
- DB Y Raises: 15’s x 5x10
- Band Pull Aparts: Blue Band x 5x10
Upper Back and Rear Delt Superset with Band Pull Aparts (every 3:00):
- DB Face Pulls: 35’s x 5x10
- Rear Delt Swings: 35’s x 5x10
- Band Pull Aparts: Blue Band x 5x10
Shoulders with No Moneys (every 3:00):
- Seated DB Lateral Raises: 35’s x 5x10
- No Moneys: Green NT Loop x 5x10
No Moneys, Hammer Curls, and Push Ups Circuit (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Single Arm Hammer Curls: 45x 5x10
- Push Ups: 20, 17, 14, 12, 10
9.27.2022
Tuesday 9.27.22
Strength Training:
Deadlifts and Upper Body Push Superset (every 3:00):
- Deadlifts: 45x10, 135x9, 225x8, 279x7, 319x 4x6
- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9, 210x 4x8
Hamstrings and Upper Body Push Superset (every 3:00):
- Single Leg Landmine RDLs: 89 x 4x8
- Dips: 4x8
Upper Back and Upper Body Push Superset (every 3:00):
- Band Pull Aparts: 4x13
- Dips: 4x8
Upper Back and Triceps Superset (every 3:00):
- Band Pull Aparts: 4x12
- Overhead Triceps Extensions: 93x 4x10
9.26.2022
Monday 9.26.22
Strength Training:
Squats and Upper Body Pull Superset (every 3:00):
- Safety Bar Squats: 76x10, 116x9, 166x8, 216x7, 256x 4x8
- Chest Supported Rows: 78x12, 108x11, 138x10, 168x9, 198x 4x8
Quads and Upper Body Pull Superset (every 3:00):
- Bulgarian Split Squats: 35's x 4x8
- Assisted Pull Ups: 4x8
Back Superset (every 3:00):
- Assisted Pull Ups: 4x8
- Band Pull Aparts: 4x13
Biceps and Upper Back Superset:
- Spider Curls: 75 x 4x10
- Band Pull Aparts: 4x12
Saturday 9.24.22
Strength Training:
Hamstrings and Rear Delt Superset (every 3:00):
- Single Leg Landmine RDLs: 0x12, 25x11, 50x10, 75x9, 88x 4x8
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 53x 4x8
- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 53x 4x8
Arms Superset:
- Incline DB Curls: 35's x 4x110
- Skull Crushers: 92x 4x10
- Close Grip Bench Presses: 92x 4x10
9.22.2022
Thursday 9.22.22
Strength Training:
Squat and Rear Delt Superset (every 3:00):
- Safety Bar Squats: 74x10, 114x9, 164x8, 214x7, 254x 4x6
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 77x12, 107x11, 137x10, 167x9, 197x 4x8
- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9, 205x 4x8
Arms Superset:
- Spider Curls: 72x 3x12
- Elbows Out DB Extensions: 50's x 3x12
Triceps Finisher:
- Reverse Cable Pushdowns: 17's x 50 reps (32-18)
Tuesday 9.20.22
Strength Training:
Hinge and Rear Delt Superset (every 3:00):
- Deadlifts: 45x10, 135x9, 225x8, 277x7, 317x 4x6
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Assisted Pull Ups: 0x 8x8
- Dips: 0x 8x8
Arms Superset:
- Cable Curls: 3x12
- Overhead Tricpes Extensions: 92x 3x12
Riceps Finisher:
- Cable Pushdowns: 17's x 50 reps (32-18)
9.20.2022
9.17.2022
Saturday 9.17.22
Strength Training:
Traps Superset (every 4:00):
- Chest Supported Shrugs: 225x 5x10
- DB Y Raises: 15’s x 5x10
- Band Pull Aparts: 5x10
- No Moneys: 5x10
Upper Back and Shoulders Circuit (every 4:00):
- DB Face Pulls: 40's x 5x10
- DB Lateral Raises: 35's x 5x10
- Band Pull Aparts: 5x10
- No Moneys: 5x10
Arms Circuit (every 4:00):
- Barbell Spider Curls: 71x 5x10
- Skull Crushers: 91x 5x10
- Close Grip Bench Press: 91x 5x10
9.16.2022
Friday 9.16.22
Strength Training:
Squat, Hinge, and Rear Delt Circuit (every 4:00):
- Safety Bar Squats: 72x10, 122x9, 162x8, 212x7, 252x 4x6
- DB RDL's: 35x12, 45x11, 55x10, 65x9, 75x 4x8
- Band Pull Aparts: 4x13, 4x12
Push/ Pull Superset (every 3:00):
- Landmine Press: 0x12, 15x11, 30x10, 45x9, 52x 4x8
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 52x 4x8
Triceps Finisher:
- Reverse Grip Cable Pushdowns: 17's x 50 reps (31-19)
9.15.2022
Thursday 9.15.22
Strength Training:
Conditioning:
- Jump Rope Single Unders: 10x 100
- Row: 10x 250m
Core Superset (every 2:00):
- Hanging Knees to Elbows: 1x7, 9x6
- Vacuum Trunk Twists: 10x20
Mobility:
- Static Stretching for the remainder of the hour
9.14.2022
Wednesday 9.14.22
Strength Training:
Hinge, Squat, and Rear Delt Circuit (every 4:00):
- Deadlifts: 45x10, 135x9, 225x8, 275x7, 315x 4x6 75x 4x8
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Assisted Chin Ups: 0x 8x8
- Dips: 0x 8x8
Triceps Finisher:
- Cable Pushdowns: 17's x 50 reps (30-20)
9.13.2022
Tuesday 9.13.22
Strength Training:
Conditioning Circuit (1 round every 3:00):
- KB Swings: 80x 10x15
- Jump RopeSingle Unders: 10x50
- Row: 10x 250m
Core Superset (every 2:00):
- Hanging Knees to Elbows: 10x6
- Vacuum Trunk Twists: 10x20
Mobility:
- Static Stretching for the remainder of the hour
9.12.2022
Monday 9.12.22
Strength Training:
Squat, Hinge, and Rear Delt Circuit (every 4:00):
- Slant Board Safety Bar Squats: 70x10, 110x9, 150x8, 190x7, 220x 4x6
- Romanian Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x 4x8
- Band Pull Aparts: 4x13, 4x12
Pull/ Push Superset (every 3:00):
- Chest Supported Rows: 135x12, 155x11, 175x10, 195x9, 195x 4x8
- Close Grip Bench Press:45x12, 95x11, 135x10, 165x9, 195x 4x8
Triceps Finisher:
- Reverse Grip Cable Pushdowns: 17's x 50 reps (30-20)
Saturday 9.10.22
Strength Training:
Upper Back and Shoulders Circuit (every 4:00):
- DB Face Pulls: 40's x 5x10
- Rear Delt Swings: 40's x 5x10
- DB Lateral Raises: 35's x 5x10
Traps Superset (every 4:00):
- Chest Supported Shrugs: Skipped for time
- DB Y Raises: Skipped For time
Arms Superset (every 4:00):
- Barbell Curls: 90x 5x10
- Skull Crushers: 90x 5x10
9.09.2022
Friday 9.09.22
Strength Training:
Squat, Hinge, and Rear Delt Circuit (every 4:00):
- Safety Bar Squats: 70x10, 120x9, 160x8, 210x7, 250x 4x6
- GHD Hip Extensions: 0x12, 0x11, 0x10, 1x9, 0x 4x8
- Band Pull Aparts: 4x13, 4x12
Push/ Pull Superset (every 3:00):
- Landmine Press: 0x12, 15x11, 30x10, 45x9, 51x 4x8
- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 51x 4x8
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (31-19)
9.08.2022
9.06.2022
Tuesday 9.06.22
Hotel Workout:
Upper Back/ Delt Circuit:
- 100 DB Face Pulls
- 100 Rear DB Swings
- 100 Lateral Raises
Arms:
- 80 Skull Crushers
- 80 Single Arm DB Curls
Triceps Finisher:
- 55 Single Arm Reverse Grip Cable Pushdowns
Monday 9.05.22
Hotel Workout:
- 100 TRX Face Pulls
- 100 Push Ups
- 100 Single Arm KB Swings each arm @ 50 lbs
- 50 Cable Pushdowns
- 50 EZ Bar Curls
9.04.2022
Sunday 9.04.22
Hotel Workout:
- Landmine Presses
- Landmine High Pulls
- Walking Lunges
- Elbows Out DB Extensions
- EZ Bar Curls
- Tricep Pressdowns
DB Lateral Raises
Thursday 9.01.22
Hotel Workout:
- Goblet Squats
- DB RDL’s
- Dip Machine
- Curl Machine
- Lateral Raises
- Tricep Pressdowns
8.30.2022
Tuesday 8.30.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Neutral Inverted Rows: 15x 10x8
- Weighted Push Ups: 15x 10x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- DB Face Pulls: 45’s x 1x10, 40's x 4x10
- DB Y Raises: 20’s x 1x10, 15's x 4x10
- DB Lateral Raises: 35’s 5x10
Arms (every 3:00):
- Spider Curls: 75x 4x12
- Overhead Triceps Extensions: 90x 4x12
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (30-20)
8.29.2022
Monday 8.29.22
Strength Training:
Squats, Core, and Calves Circuit (every 3:30):
- Safety Bar Squats: 100x10, 130x9, 160x8, 190x7, 220x6, 250x 5x5
- Vacuum Trunk Twists: 10x20
- Standing Calf Raises: 75x 8x11, 2x10
Single Leg Hamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 89x 5x8
- Hanging Knees to Elbows: 1x10, 4x9
Conditioning:
Tabata Air Squats:
- 2x16, 6x15
8.28.2022
Sunday 8.28.22
Recovery Training:
Arms and Shoulders Circuit (every 4:00):
- Barbell Curls: 45x 5x20
- Skull Crushers: 45x 5x20
- DB Lateral Raises: 25’s x 5x20
Upper and Mid Back (every 2:00):
- Band Pull Aparts: Blue Band x 5x20
- No Moneys: Green NT Loop x 5x20
8.27.2022
Saturday 8.27.22
Strength Training:
Pull and Push Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 50x 5x8
- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 50x 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- DB Face Pulls: 45's x 1x10, 40’s x 4x10
- DB Y Raises: 20’s x 1x10, 15’s x 4x10
- DB Lateral Raises: 35’s x 5x10
Arms Superset (every 3:00):
- Barbell Curls: 89x 4x12
- Bodyweight Skull Crushers (8 holes up): 4x12
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (29-19-2)
8.26.2022
Friday 8.26.22
Strength Training:
Deadlifts, Core, and Calves (every 3:30):
- Deadlifts: 89x10, 139x9, 179x8, 229x7, 269x6, 319x 5x5
- Vacuum Trunk Twists: 10x20
- Standing Calf Raises: 75x 7x11, 3x10
Single Leg Quads and Core (every 3:30):
- Safety Squat Bar Bulgarian Split Squats: 77x 5x8
- GHD Sit Ups: 4x11, 3x10
Conditioning:
Tabata KB Swings:
- 70x 6x13, 2x12
8.25.2022
Thursday 8.25.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Assisted Chin Ups: 0x 6x9, 4x8
- Dips: 0x 6x9, 4x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- Chest Supported DB Face Pulls: 45's x 1x10, 40's x 4x10
- Incline DB Y Raises: 20's x 1x10, 15's x 4x10
- DB Lateral Raises: 35’s 5x10
Arms Superset (every 3:00):
- Spider Hammer Curls: 50's x 1x12, 45's x 3x12
- Skull Crushers: 89x 4x12
Triceps Finisher:
- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (29-19-2 with minimal rest)
8.24.2022
8.23.2022
Tuesday 8.23.22
Strength Training:
Squats, Core, and Calves Circuit (every 3:30):
- Safety Bar Squats: 97x10, 127x9, 157x8, 187x7, 217x6, 247x 5x5
- Vacuum Trunk Twists
- Standing Calf Raises: 75x 7x11, 3x10
Single Leg Hamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 88x 5x8
- Hanging Knees to Elbows: 5x9
Conditioning:
Tabata Air Squats:
- 1x16, 7x15
8.22.2022
Monday 8.22.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Neutral Inverted Rows: 0x13, 3x12, 6x11, 9x10, 12x9, 14x 5x8
- Push Ups: 0x13, 3x12, 6x11, 9x10, 12x9, 14x 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- DB Face Pulls: 40's x 5x10
- DB Y Raises: 15's x 5x10
- DB Lateral Raises: 35’s 5x10
Arms (every 3:00):
- Spider Curls: 74x 4x12
- Overhead Triceps Extensions: 89x 4x12
Triceps Finisher:
- Crossover Cable Pushdowns: 17's x 50 reps (29-19-2)
Sunday 8.21.22
Strength Training:
Deadlifts, Calves, and Core (every 3:30):
- Deadlifts: 87x10, 137x9, 177x8, 227x7, 267x6, 317x 5x5
- Standing Calf Raises: 75x 6x11, 4x10
- Vacuum Trunk Twists: 10x20
Single Leg Quads and Core (every 3:30):
- Safety Squat Bar Bulgarian Split Squats: 76x 5x8
- GHD Sit Ups: 3x11, 2x10
Conditioning:
Tabata KB Swings:
- 70x 5x13, 3x12
Saturday 8.20.22
Strength Training:
Pull and Push Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 49x 5x8
- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 49x 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- No Moneys: Green NT Loop x 1x12, 4x11
- DB Face Pulls: 35's x 5x10
- DB Y Raises: 15’s 5x10
Upper back and Arms Circuit (every 3:00):
- No Moneys: Green NT Loop x 4x11
- Barbell Curls: 88x 4x12
- Bodyweight Skull Crushers (9 holes up): 4x12
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (28-18-4)
8.19.2022
Friday 8.19.22
Strength Training:
Squats, Calves, and Core Circuit (every 3:30):
- Safety Bar Squats: 95x10, 125x9, 155x8, 185x7, 215x6, 245x 5x5
- Standing Calf Raises: 75x 6x11, 4x10
- Vacuum Trunk Twists: 10x20
Single LegHamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 87x 5x8
- Hanging Knees to Elbows: 4x9, 1x8
Conditioning:
Tabata Air Squats:
- 8x15
8.18.2022
Thursday 8.18.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Assisted Nuetral Grip Pull Ups: 0x 5x9, 5x8
- Dips: 0x 5x9, 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 185 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Spider Hammer Curls: 45's x 4x12
- Skull Crushers: 88x 4x12
Triceps Finisher:
- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (28-18-4 with minimal rest)
8.17.2022
Wednesday 8.17.22
Strength Training:
Deadlifts, Calves, and Core (every 3:30):
- Deadlifts: 85x10, 135x9, 175x8, 225x7, 265x6, 315x 5x5
- Standing Calf Raises: 75x 5x11, 5x10
- Vacuum Trunk Twists: 10x20
Single Leg Quads and Core (every 3:30):
- Safety Squat Bar Bulgarian Split Squats: 75x 5x8
- GHD Sit Ups: 2x11, 3x10
Conditioning:
Tabata KB Swings:
- 70x 4x13, 4x12
8.16.2022
Tuesday 8.16.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Neutral Inverted Rows: 0x13, 3x12, 6x11, 9x10, 12x9, 13x 5x8
- Push Ups: 0x13, 3x12, 6x11, 9x10, 12x9, 13x 5x8
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 1x12, 4x11
- Chest Supported Neutral Shrugs: 185 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 4x11
- Spider Curls: 73x 4x12
- Overhead Triceps Extensions: 88x 4x12
Triceps Finisher:
- Crossover Cable Pushdowns: 17's x 50 reps (28-18-4)
8.15.2022
Monday 8.15.22
Strength Training:
Squats, Calves, and Core Circuit (every 3:30):
- Safety Bar Squats: 90x10, 120x9, 150x8, 180x7, 210x6, 240x 5x5
- Standing Calf Raises: 75x 5x11, 5x10
- Vacuum Trunk Twists: 10x20
Single LegHamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 86x 5x8
- Hanging Knees to Elbows: 3x9, 2x8
Conditioning:
Tabata Air Squats:
- 7x15, 1x14
8.14.2022
8.12.2022
Friday 8.12.22
Strength Training:
Pull and Push Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 48x 5x8
- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 48x 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- No Moneys: Green NT Loop x 1x12, 4x11
- Chest Supported Shrugs: 180 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Upper back and Arms Circuit (every 3:00):
- No Moneys: Green NT Loop x 4x11
- Barbell Curls: 87x 4x12
- Bodyweight Skull Crushers (9 holes up): 4x12
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (27-17-6)
8.11.2022
Thursday 8.11.22
Strength Training:
Deadlifts, Calves, and Core (every 3:30):
- Deadlifts: 80x10, 130x9, 170x8, 220x7, 260x6, 310x 5x5
- Standing Calf Raises: 75x 4x11, 6x10
- Vacuum Trunk Twists: 10x20
Single Leg Quads and Core (every 3:30):
- Safety Squat Bar Bulgarian Split Squats: 75x 4x8, 1x8
- Hanging Knees to Elbows: 3x9, 2x8
Conditioning:
Tabata KB Swings:
- 70x 3x13, 5x12
8.10.2022
Wednesday 8.10.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Assisted Pull Ups: 0x 4x9, 6x8
- Dips: 0x 4x9, 6x8
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 180 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Spider Hammer Curls: 45's x 3x12, 40's x 1x12
- Skull Crushers: 87x 4x12
Triceps Finisher:
- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (27-17-6 with minimal rest)
8.09.2022
Tuesday 8.09.22
Strength Training:
Squats, Calves, and Core Circuit (every 3:30):
- Safety Bar Squats: 85x10, 115x9, 145x8, 175x7, 205x6, 235x 5x5
- Standing Calf Raises: 75x 4x11, 6x10
- Vacuum Trunk Twists: 10x20
Single LegHamstrings and Core Superset (every 3:30):
- Single Leg Landmine RDLs: 85x 5x8
- Hanging Knees to Elbows: 2x9, 3x8
Conditioning:
Tabata Air Squats:
- 6x15, 2x14
8.08.2022
Monday 8.08.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Chest Supported Barbell Rows: 170 x 10x10
- Push Ups: 12x 10x10
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 180 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 2x13, 2x12
- Spider Curls: 72x 4x12
- Overhead Triceps Extensions: 87x 4x12
Triceps Finisher:
- Crossover Cable Pushdowns: 17's x 50 reps (27-17-6)
8.07.2022
Sunday 8.07.12
Strength Training:
Deadlifts, Calves, and Core (every 3:30):
- Deadlifts: 75x10, 125x9, 165x8, 215x7, 255x6, 305x 5x5
- Standing Calf Raises: 75x 3x11, 7x10
- Vacuum Trunk Twists: 10x20
Single Leg Quads and Core (every 3:30):
- Safety Squat Bar Bulgarian Split Squats: 75x 3x8, 2x8
- GHD Sit Ups: 1x11, 4x10
Conditioning:
Tabata KB Swings:
- 70x 2x13, 6x12
8.06.2022
Saturday 8.06.22
Strength Training:
Pull and Push Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 47x 5x8
- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 47x 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- No Moneys: Green NT Loop x 5x10
- Chest Supported Shrugs: 175 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Upper back and Arms Circuit (every 3:00):
- No Moneys: Green NT Loop x 2x13, 2x12
- Barbell Curls: 86x 4x12
- Bodyweight Skull Crushers (9 holes up): 4x12
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (26-16-8)
8.05.2022
8.04.2022
Thursday 8.04.22
Strength Training:
Squats and Calves Superset (every 3:30):
- Band Pull Aparts: Blue Band x 10x10
- Safety Bar Squats: 80x10, 110x9, 140x8, 170x7, 200x6, 230x 5x5
- Standing Calf Raises: 75x 3x11, 7x10
Single LegHamstrings and Upper Back Recovery (every 4:00):
- No Moneys: Green NT Loop: 5x10
- Single Leg Landmine RDLs: 84x 5x8
- Hanging Knees to Elbows: 1x9, 4x8
Conditioning:
Tabata Air Squats:
- 5x15, 3x14
8.03.2022
Wednesday 8.03.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Assisted Chin Ups: 0x 3x9, 7x8
- Dips: 0x 3x9, 7x8
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 175 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Spider Hammer Curls: 45's x 3x10, 40's x 2x10
- Skull Crushers: 87x 5x10
Triceps Finisher:
- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (26-16-8 with minimal rest)
8.02.2022
Tuesday 8.02.22
Strength Training:
Deadlifts, Back, and Calves (every 3:30):
- Band Pull Aparts: Blue Band x 10x10
- Deadlifts: 70x10, 120x9, 160x8, 210x7, 250x6, 300x 5x5
- Standing Calf Raises: 75x 2x11, 8x10
Single Leg Quads, Upper Back, and Core (every 4:00):
- No Money's: Green NT Loop x 5x10
- Safety Squat Bar Bulgarian Split Squats: 75x 2x8, 3x8
- Hanging Knees to Elbows: 5x8
Conditioning:
Tabata KB Swings:
- 70x 1x13, 7x12
8.01.2022
Monday 8.01.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Chest Supported Barbell Rows: 165 x 10x10
- Push Ups: 11x 10x10
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 175 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Spider Curls: 72x 5x10
- Overhead Triceps Extensions: 87x 5x10
Triceps Finisher:
- Crossover Cable Pushdowns: 17's x 50 reps (26-16-8)
7.31.2022
Sunday 7.31.22
Strength Training:
Squats and Calves Superset (every 3:30):
- Band Pull Aparts: Blue Band x 10x10
- Safety Bar Squats: 75x10, 105x9, 135x8, 165x7, 195x6, 225x 5x5
- Standing Calf Raises: 75x 2x11, 8x10
Single LegHamstrings and Upper Back Recovery (every 4:00):
- No Moneys: Green NT Loop: 5x10
- Single Leg Landmine RDLs: 83x 5x8
- GHD Sit Ups: 5x10
Conditioning:
Tabata Air Squats:
- 4x15, 4x14
7.30.2022
Saturday 7.30.22
Strength Training:
Pull and Push Circuit (every 3:00):
- No Money's: Gren NT Loop x 10x10
- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 46x 5x8
- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 46x 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Chest Supported Shrugs: 170 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Upper back and Arms Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Barbell Curls: 85x 5x10
- Bodyweight Skull Crushers (9 holes up): 5x10 (1x 4-count rep each set, all others 3-count reps)
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 50 reps (25-15-10)
7.29.2022
Friday 7.29.22
Strength Training:
Deadlifts, Back, and Calves (every 3:30):
- Deadlifts: 65x10, 115x9, 155x8, 205x7, 245x6, 295x 5x5
- Band Pull Aparts: Blue Band x 10x10
- Standing Calf Raises: 75x 1x11, 9x10
Single Leg Quads, Upper Back, and Core (every 3:30):
- Safety Squat Bar Bulgarian Split Squats: 75x 1x8, 4x8
- No Money's: Green NT Loop x 5x10
- GHD Sit Ups: 0x 5x10
Conditioning:
Tabata KB Swings:
- 70x 8x12
7.28.2022
Thursday 7.28.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Assisted Chin Ups: 0x 2x9, 8x8
- Dips: 0x 2x9, 8x8
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 161 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Spider Hammer Curls: 45's x 2x10, 40's x 3x10
- Skull Crushers: 86x 5x10
Triceps Finisher:
- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (25-15-10 with minimal rest)
7.27.2022
Wednesday 7.27.22
Strength Training:
Squats and Calves Superset (every 3:00):
- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 220x 5x5
- Standing Calf Raises: 75x 1x11, 9x10
Single LegHamstrings and Upper Back Recovery (every 3:00):
- Single Leg Landmine RDLs: 82x 5x8
- Band Pull Aparts: Blue Band x 5x20
Conditioning:
Tabata Air Squats:
- 3x15, 5x14
7.26.2022
7.25.2022
Sunday 7.24.22
Mexico Hotel Workout:
Full Body Circuit (every 3:00):
- Rear Delt Swings: 50’s x 5x10/ DB Face Pulls: 50’s x 5x10
- Chest Supported DB Rows: 50’s x 10x10
- Push Ups: 10x10
- Goblet Squats: 50x 10x10
Triceps and Rear Delts (every 2:30):
- Body Skull Crushers: 5x12
- DB Lateral Raises: 30’s x 5x12
Triceps Finisher:
- Cable Pushdowns: 50 reps in as few sets as possible
7.23.2022
Thursday 7.21.22
Mexico Hotel Workout:
Upper Body Push and Hip Hinge (every 2:30):
- Push Ups x 10x10
- Single Leg RDLs: 50 x 10x10
Triceps and Shoulders (every 2:30):
- Bodyweight Skull Crushers: 10x10
- Machine Rear Delt Flys: 80x 10x10
- DB Lateral Raises: 30’s x 10x10
Friday 7.22.22
Mexico Hotel Workout:
Upper Body Pull and Squat (every 2:00):
- Cable Rows x 10x10
- Goblet Squats: 50 x 10x10
Rear Delts and Biceps (every 2:30):
- Machine Rear Delt Flys: x 10x10
- Single Arm DB Curls: 40x 10x10
7.20.2022
Wednesday 7.20.22
Mexico Hotel Workout:
Upper Body Pull and Squat (every 2:30):
- Single Arm Cable Rows x 10x10
- Goblet Squats: 50 x 10x10
Upper Back (every 2:30):
- Machine Rear Delt Flys: 5x10
- Machine Shrugs: 5x10
Rear Delts and Biceps (every 2:30):
- Machine Rear Delt Flys: x 5x10
- Single Arm DB Curls: 50x 5x10
7.19.2022
7.18.2022
Monday 7.18.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Chest Supported Barbell Rows: 161 x 10x10
- Push Ups: 10x 10x10
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 171 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Spider Curls: 71x 5x10
- Overhead Triceps Extensions: 86x 5x10
Triceps Finisher (1 set to failure):
- Elbows Out DB Extensions: 35's x 26 reps
7.17.2022
Sunday 7.17.22
Strength Training:
Deadlifts and Calves Superset (every 3:00):
- Deadlifts: 60x10, 110x9, 150x8, 200x7, 240x6, 290x 5x5
- Standing Calf Raises: 75x 10x10
Single Leg Quads (every 3:00):
- Safety Squat Bar Bulgarian Split Squats: 70x 5x8
Conditioning:
Tabata Air Squats:
- 2x15, 6x14
Eliptical:
Skipped
7.16.2022
Saturday 7.16.22
Strength Training:
Pull and Push (every 3:00):
- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 45x 5x8
- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 45x 5x8
Upper Back, Traps, and Shoulders Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Chest Supported Shrugs: 165 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Upper back and Arms Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- Barbell Curls: 84x 5x10
- Bodyweight Skull Crushers: 5x10
Triceps Finisher:
- Elbows Out DB Extensions: 35's x 25 reps (one set to failure)
7.15.2022
Friday 7.15.22
Strength Training:
Squats and Calves Superset (every 2:30):
- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 215x 5x5
- Standing Calf Raises: 75x 9x10, 1x9
Single LegHamstrings (every 2:30):
- Single Leg Landmine RDLs: 81x 4x8
Conditioning:
Tabata Air Squats:
- 1x15, 7x14
Cardio:
- Skipped due to time
7.14.2022
Thursday 7.14.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 10x10
- Assisted Chin Ups: 0x 1x9, 9x8
- Dips: 0x 1x9, 9x8
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Chest Supported Shrugs: 160 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- No Money’s: Green NT Loop x 5x10
- Spider Hammer Curls: 45's x 1x10, 40's x 4x10
- Skull Crushers: 85x 5x10
7.13.2022
Wednesday 7.13.22
Strength Training:
Deadlifts and Calves Superset (every 2:30):
- Deadlifts: 55x10, 105x9, 145x8, 195x7, 235x6, 285x 5x5
- Standing Calf Raises: 75x 8x10, 2x9
Single Leg Quads (every 2:30):
- Bulgarian Split Squats: 70x 3x8, 65x 1x8
Conditioning:
Tabata Air Squats:
- 8x14
Eliptical:
10 rounds of:
- 1:00 forward at moderate pace (2 rounds @ level 14, 8 rounds @ level 13)
- 1:00 backward sprint (2 rounds @ level 14, 8 rounds @ level 13)
7.12.2022
Tuesday 7.12.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Chest Supported Barbell Rows: 155 x 10x10
- Push Ups: 5x 10x10
- Band Pull Aparts: Blue Band x 10x10
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- Chest Supported Shrugs: 155 x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
- No Money’s: Green NT Loop x 5x10
Arms and Mid Back Circuit (every 3:00):
- Spider Curls: 70x 5x10
- Overhead Triceps Extensions: 85x 5x10
- No Money’s: Green NT Loop x 5x10
7.11.2022
Monday 7.11.22
Strength Training:
Squats and Calves Superset (every 2:30):
- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 210x 5x5
- Standing Calf Raises: 75x 7x10, 3x9
Single LegHamstrings (every 2:30):
- Single Leg Landmine RDLs: 80x 4x8
Conditioning:
Tabata Air Squats:
- 7x14, 1x13
Cardio:
- Eliptical Machine: 10 x 1:00 forward, 1:00 backward (1 round at level 14, 9 rounds at 13)
Sunday 7.10.22
Strength Training:
Pull and Push (every 3:00):
- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 44x 5x8
- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 44x 5x8
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- Band Pull Aparts: Blue Band x 5x10
- DB Shrugs: 75’s x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
Arms and Mid Back Circuit (every 3:00):
- Barbell Curls: 84x 5x10
- Bodyweight Skull Crushers: 5x10
- Elbows Out DB Extensions: 40's x 5x10
7.09.2022
Saturday 7.09.22
Strength Training:
Deadlifts and Calves Superset (every 2:30):
- Deadlifts: 50x10, 100x9, 140x8, 190x7, 230x6, 280x 5x5
- Standing Calf Raises: 60x 10x12
Single Leg Quads (every 2:30):
- Bulgarian Split Squats: 70x 1x8, 65x 3x8
Conditioning:
Tabata Air Squats:
- 6x14, 2x13
Cardio:
- Walk with the dog: 20:00
7.08.2022
Friday 7.08.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Assisted Chin Ups: 0x 10x8
- Dips: 0x 10x8
- Band Pull Aparts: Blue Band x 10x10
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- DB Shrugs: 75’s x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
- No Money’s: Green NT Loop x 5x10
Arms and Mid Back Circuit (every 3:00):
- Spider Hammer Curls: 40's x 5x10
- Skull Crushers: 84 5x10
- No Money’s: Green NT Loop x 5x10
7.07.2022
Thursday 7.07.22
Strength Training:
Squats and Calves Superset (every 2:30):
- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 185x6, 205x 5x5
- Standing Calf Raises: 60x 10x12
Single LegHamstrings (every 2:30):
- Single Leg Landmine RDLs: 79x 4x8
Conditioning:
Tabata Air Squats:
- 5x14, 3x13
Cardio:
- Eliptical Machine: 20:00 at Level 13
7.06.2022
Wednesday 7.06.22
Strength Training:
Pull, Push, and Rear Delt Circuit (every 3:00):
- Chest Supported DB Rows: 75’s x 10x10
- Push Ups: 0x 10x10
- Band Pull Aparts: Red Band x 10x10
Traps, Shoulders, and Mid Back Circuit (every 3:00):
- DB Shrugs: 75’s x 5x10 (3-second holds)
- DB Lateral Raises: 35’s 5x10
- No Money’s: Green NT Loop x 5x10
Arms and Mid Back Circuit (every 3:00):
- Spider Curls: 69x 5x10
- Overhead Triceps Extensions: 84x 5x10
- No Money’s: Green NT Loop x 5x10
7.03.2022
7.02.2022
Saturday 7.02.22
Strength Training:
Push and Shoulders Superset #1 (every 3:00):
- Landmine Presses: 3x12, 13x11, 23x10, 33x9, 43x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Push and Shoulders Superset #2 (every 3:00):
- Dips: 4 x 4x10
- DB Y Raises: 20's x 4x10
Push and Shoulders Superset #3 (every 3:00):
- Weighted Push-Ups: 15x 4x12
- DB Lateral Raises: 35's x 1x12, 30's x 3x12
Triceps (every 2:30):
- EZ Bar Skull Crushers: 83x 5x12
Triceps Finishers (minimal rest):
- Single Arm Reverse Grip Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
7.01.2022
Friday 7.01.22
Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 3x12, 13x11, 23x10, 33x9, 43x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Pull Ups: 2x9, 3x8
- DB Face Pulls: 30x 5x10
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 3x11, 2x10
- Incline DB Shrugs: 75's x 3x11, 2x10 (3-second holds)
Biceps (every 2:30):
- Barbell Curls: 83x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: 10, 9, 8, 7, 6, 5, 4, 3, , 1
Thursday 6.30.22
Strength Training:
Squats and Calves (every 3:00):
- Landmine Squats: 0x10, 25x9, 50x8, 75x7, 100x6, 125x 5x5
- Standing Calf Raises: 60x 9x12, 1x11
Single-Leg Quads and Upper Back (every 2:30):
- Bulgarian Split Squats: 65x 4x8
- Band Pull Aparts: 4x13
Single-Leg Hamstrings and Upper Back (every 2:30):
- Landmine Romanian Deadlifts: 78x 4x8
- Band Pull Aparts: 4x12
Tabata Air Squat Finisher:
- 4x14, 4x13
6.29.2022
Wednesday 6.29.22
Strength Training:
Push and Shoulders Superset #1 (every 2:30):
- Landmine Presses: 2x12, 12x11, 22x10, 32x9, 42x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Push and Shoulders Superset #2 (every 2:30):
- Dips: 4 x 5x10
- DB Y Raises: 20's x 5x10
Push and Shoulders Superset #3 (every 2:30):
- Weighted Push-Ups: 14x 5x12
- DB Lateral Raises: 35's x 1x12, 30's x 4x12
Triceps (every 2:30):
- Overhead Triceps Extensions: 83x 4x12
Triceps Finishers (minimal rest):
- Single Arm Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
6.28.2022
Tuesday 6.28.22
Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 2x12, 12x11, 22x10, 32x9, 42x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Pull Ups: 0 x 2x9, 3x8
- Cable Face Pulls: 25.5x 5x10
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 3x11, 2x10
- Incline DB Shrugs: 75's x 3x11, 2x10 (3-second holds)
Biceps (every 2:30):
- Spider Curls: 68x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
6.27.2022
6.26.2022
Sunday 6.26.22
Strength Training:
Deadlifts and Calves (every 3:00):
- Deadlifts: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5x5
- Standing Calf Raises: 60x 8x12, 2x11
Single-Leg Hamstrings and Upper Back (every 3:00):
- Landmine Romanian Deadlifts: 77x 5x8
- Band Pull Aparts: 5x10
Single-Leg Quads and Upper Back (every 3:00):
- Bulgarian Split Squats: 65x 3x8, 60x 2x8
- Band Pull Aparts: 5x10
6.25.2022
Saturday 6.25.22
Strength Training:
Push and Shoulders Superset #1 (every 2:30):
- Landmine Presses: 0x12, 11x11, 21x10, 10x9, 41x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Push and Shoulders Superset #2 (every 2:30):
- Dips: 3 x 5x10
- DB Y Raises: 20's x 5x10
Push and Shoulders Superset #3 (every 2:30):
- Weighted Push-Ups: 13x 5x12
- DB Lateral Raises: 30's x 5x12
Triceps (every 2:30):
- EZ Bar Skull Crushers: 82x 4x12
Triceps Finishers (minimal rest):
- Single Arm Reverse Grip Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
6.24.2022
Friday 6.24.22
Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 41x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Pull Ups: Skipped due to time constraints
- DB Face Pulls: Skipped due to time constraints
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 2x11, 3x10
- Incline DB Shrugs: 75's x 2x11, 3x10 (3-second holds)
Biceps (every 2:30):
- Barbell Curls: 82x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: Skipped due to time constraints
6.23.2022
Thursday 6.23.22
Strength Training:
Squats and Calves (every 3:00):
- Slant Board Squats: 70x10, 100x9, 130x8, 160x7, 180x6, 200x 5x5
- Standing Calf Raises: 60x 8x12, 2x11
Single-Leg Hamstrings and Upper Back (every 2:30):
- Landmine Romanian Deadlifts: 76x 5x8
- Band Pull Aparts: 5x10
Single-Leg Quads and Upper Back (every 2:30):
- Bulgarian Split Squats: 65x 3x8, 60x 2x8
- Band Pull Aparts: 5x10
Tabata Air Squat Finisher:
- Skipped for time
6.22.2022
6.21.2022
Tuesday 6.21.22
Strength Training:
Push and Shoulders Superset #1 (every 2:30):
- Landmine Presses: 0x12, 10x11, 20x10, 30x9, \40x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Push and Shoulders Superset #2 (every 2:30):
- Dips: 2 x 5x10
- DB Y Raises: 20's x 4x10, 15's x 1x10
Push and Shoulders Superset #3 (every 2:30):
- Weighted Push-Ups: 12x 5x12
- DB Lateral Raises: 30's x 5x12
Triceps (every 2:30):
- Overhead Triceps Extensions: 82x 4x12
Triceps Finishers (minimal rest):
- Single Arm Rope Pushdowns: 27 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
6.20.2022
Monday 6.20.22
Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 40x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Pull Ups: 0 x 1x9, 4x8
- DB Face Pulls: 35's x 1x9, 4x8
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 1x11, 4x10
- Incline DB Shrugs: 75's x 1x11, 4x10 (3-second holds)
Biceps (every 2:30):
- Spider Curls: 67x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
6.19.2022
Saturday 6.18.22
Strength Training:
Hamstrings, Calves, and Core (every 3:00):
- Landmine RDL's: 75x 5x8
- Standing Calf Raises: 60x 5x12
- Vacuum Truk Twists: 5x20
Quads, Calves, and Core (every 3:00):
- Bulgarian Split Squats: 65x 2x8, 60x 3x8
- Standing Calf Rises: 60x 3x12, 2x11
Leg Finisher:
- Tabata Air Squats: 3x14, 5x13
Cardio:
- 30:00 walk with the dog
6.17.2022
Friday 6.17.22
Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 39x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Pull Ups: 0 x 5x8
- DB Face Pulls: 35's x 5x8
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 5x10
- Incline DB Shrugs: 75's x 5x10 (3-second holds)
Biceps (every 2:30):
- Barbell Curls: 81x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thursday 6.16.22
Strength Training:
Push and Shoulders Superset #1 (every 2:30):
- Landmine Presses: 0x12, 10x11, 20x10, 30x9, 39x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Push and Shoulders Superset #2 (every 2:30):
- Dips: 1 x 5x10
- DB Y Raises: 20's x 3x10, 15's x 2x10
Push and Shoulders Superset #3 (every 2:30):
- Weighted Push-Ups: 11x 5x12
- DB Lateral Raises: 30's x 5x12
Triceps (every 2:30):
- Barbell Skull Crushers: 81x 4x12
Triceps Finishers (minimal rest):
- Single Arm Reverse Grip Pushdowns: Orange CS Cord x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
6.15.2022
Wednesday 6.15.22
Strength Training:
Hamstrings, Calves, and Core (every 3:00):
- Landmine RDL's: 74x 5x8
- Standing Calf Raises: 60x 5x12
- Vacuum Truk Twists: 5x20
Quads, Calves, and Core (every 3:00):
- Bulgarian Split Squats: 65x 1x8, 60x 4x8
- Standing Calf Rises: 60x 2x12, 3x11
Leg Finisher:
- Tabata Air Squats: 2x14, 6x13
Cardio:
- 30:00 walk with the dog
6.14.2022
Tuesday 6.14.22
Strength Training:
Pull and Upper Back Superset #1 (every 2:30):
- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9, 38x 4x8
- Band Pull Aparts: 4x13, 4x12 (100 reps)
Pull and Upper Back Superset #2 (every 2:30):
- Assisted Chin Up: 0 x 5x8
- DB Face Pulls: 35's x 5x8
Pull and Upper Back Superset #3 (every 2:30):
- Chest Supported DB Rows: 75's x 5x10
- Incline DB Shrugs: 75's x 5x10 (3-second holds)
Biceps (every 2:30):
- Barbell Spider Curls: 66x 4x12
Biceps Finishers (minimal rest):
- Single Arm Hammer Curls: 40 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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