Tuesday 5.31.22

Strength Training:

Squats, Calves, and Upper Back Recovery (every 3:00):

- Slant Board Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 180x6, 200x 5x5

- Standing Calf Raises: 60x 5x12, 5x11

- Band Pull Aparts: 10x10

Single Leg Hamstrings and Upper Back Recovery (every 3:00):

- Single Leg Landmine RDLs: 0x13, 15x12, 30x11, 45x10, 60x9, 72x 5x8

- No Moneys: 10x10

Monday 5.30.22

 Strength Training:

Pull/ Push Circuit (every 3:00): 

- Landmine Presses: 0x13, 10x12, 20x11, 26x10, 31x9, 36x 5x8

- Assisted Chin Ups: 0x 10x7

- Band Pull Aparts: 10x10

Shoulder Circuit (every 3:00):

-DB Face Pulls: 35’s x 1x10, 30’s x 4x10

- DB Lateral Raises: 35’s x 1x10, 30’s x 4x10

- No Moneys: 5x10

Arms Circuit (every 3:00):

- Overhead Triceps Extensions: 79x 5x12

- Single Arm DB Hammer Curls: 40x 5x12

Sunday 5.29.22

 Rest day.

Saturday 5.28.22

Strength Training:

Pull/ Push Circuit (every 3:00): 

- Landmine Press: 0x13, 10x12, 20x11, 25x10, 30x9, 35x 5x8

- Landmine High Pull: 0x13, 10x12, 20x11, 25x10, 30x9, 35x 5x8

- Band Pull Aparts: 10x10

Shoulder Circuit (every 3:00):

-DB Face Pulls: 30’s x 5x10

- DB Lateral Raises: 30’s x 5x10

- No Moneys: 5x10

Arms Circuit (every 3:00):

- Barbell Curls: 78x 5x12

- Bodyweight Skull Crushers: 0 x 5x12 (9 holes below BP height)

Friday 5.27.22

Strength Training:

Hamstrings, Calves, and Upper Back Recovery (every 3:00):

- Barbell RDL's: 545x10, 95x9, 135x8, 185x7, 225x6, 255x 5x5

- Standing Calf Raises: 60x 4x12, 6x11

- No Moneys: 10x10

Single Leg Quads with Upper Back Recovery (every 3:00):

- Bulgarian Split Squats: 0x13, 15x12, 25x11, 35x10, 45x9, 55x 5x8

- Band Pull Aparts: 10x10

Thursday 5.26.22

 Rest day.

Wednesday 5.25.22

  Strength Training:

Pull/ Push Circuit (every 2:00): 

- Chest Supported Rows: 75’s x 10x10

- Push Ups: 10x10

Shoulder Circuit (every 3:00):

-DB Face Pulls: 30’s x 5x10

- DB Lateral Raises: 30’s x 5x10

Arms Circuit (every 3:00):

- Cable Curls: 60x 5x10

- DB Skull Crushers: 40’s x 5x10

Tuesday 5.24.22

  Strength Training:

Legs and Core Circuit: 

- DB RDLs: 75’s x 10x10 

- Goblet Squats: 75x 10x10

- Flutter Kicks: 10x10 4-count reps

Monday 5.23.22

 Strength Training:

Pull/ Push Circuit (every 2:00): 

- Chest Supported Rows: 70’s x 10x10

- Push Ups: 10x10

Shoulder Circuit (every 2:00):

-DB Lateral Raises: 35’s x 5x10

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Arms Circuit (every 3:00):

- Cable Curls: 60x 5x10

- Cable Triceps Extensions: 60x 5x10

Upper Back and Rear Delts (every 2:00):

- DB Y Raises: 10’s x3x12

- DB reverse Flyers: 10’s x 3x12

Sunday 5.22.22

 Strength Training:

Legs and Core Circuit #1 (every 3:00): 

- Unilateral DB RDLs: 50 x 5x10 (each leg)

- Goblet Squats: 75x 5x10

- Serratus Crunches: 35’s x 5x10

Shoulder Circuit #2 (every 3:00):

-Bilateral DB RDLs: 70’s x 5x10

-Knees Over Toes Split Squats: 0x 5x10

-Serratus Crunches: 35’s x 5x10

Saturday 5.21.22

Strength Training:

Pull/ Push Circuit (every 2:00): 

- Chest Supported Rows: 65’s x 10x10

- Push Ups: 10x10

Shoulder Circuit (every 2:30):

-DB Lateral Raises: 35’s x 5x10

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Arms Circuit (every 3:00):

- Cable Curls: 55x 5x10

- Cable Triceps Extensions: 55x 5x10

Traps:

- Cable Shrugs: 120x 3x20

Friday 5.20.22

 Rest day.

Thursday 5.19.22

Strength Training:

Single Leg Quads and Calves (every 2:30):

- Bulgarian Split Squats: 0x12, 15x11, 30x10, 45x9, 55x 2x8, 50x 2x8

- Calf Raises: 60x 4x12, 4x11

Back Superset #1 (every 2:30):

- Assisted Pull Ups: 0x 2x9, 3x8

- Cable Face Pulls: 27x 1x10, 25.5 x 4x10

Back Superset #2 (every 2:30):

- Chest Supported KB Rows: 80's x 4x8

- Chest Supported KB Shrugs: 80's x 4x8

Biceps (every 2:30):

- Spider Curls: 62x 4x12

Finisher (every 2:30):

- Inverted Rows: 0x 12, 11, 10

- Band Pull Aparts: 12, 11, 10

- No Moneys: 12, 11, 10

Wednesday 5.18.22

Strength Training:

Single Leg Hamstrings and Calves (every 2:30):

- Landmine RDL's: 0x12, 20x11, 40x10, 60x9, 71x 4x8 (each leg)

- Standing Calf Raises: 60x 4x12, 4x11

Push Superset (every 2:30):

- Dips: 2x7, 3x6

- No Moneys: 2x14, 3x12

Overhead Press (every 2:30):

- Landmine Press: 33x 4x10 each arm

Triceps and Shoulders (every 2:30):

- Skull Crushers: 78x 4x12

- Seated Lateral Raises: 35's x 2x12, 30's x 2x12

Finisher Circuit (every 2:30):

- Push Ups: 18, 15, 13

- Band Pull Aparts: 18, 15, 13

- No Moneys: 18, 15, 13

Tuesday 5.17.22

 Strength Training:

Squat and Calves (every 2:30):

- Slant Board Safety Bar Squats: 70x10, 100x9, 130x8, 150x7, 170x 4x6

- Single Leg Calf Raises: 0x 3x7, 5x6

Back Superset #1 (every 2:30):

- Inverted Rows: 0x 3x11, 3x10

- Band Pull Aparts: Red x 4x17, 2x16

Back Superset #2 (every 2:30):

- Cable Face Pulls: 27x 1x10, 25.5 x 4x10

- Chest Supported Incline KB Shrugs: 80's x 5x10

Biceps (every 2:30):

- Barbell Curls: 78x 5x12

Monday 5.16.22

Strength Training:

Hamstrings and Calves (every 2:30):

- Barbell RDL's: 50x10, 100x9, 140x8, 190x7, 230x 4x6

- Single Leg Calf Raises: 0x 2x7, 4x6

Push with Upper Back (every 2:30):

- Dips: 1x7, 5x6

- No Money's: 1x14, 5x12 (double the number of dips)

Overhead Press (every 2:30):

- Landmine Press: 32x 4x10 each arm

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 77x 4x12

- Seated Lateral Raises: 35's x 1x12, 30's x 3x12

Finisher (every 2:30):

- Push Ups to Failure: 17, 15, 13

- Band Pull Aparts: 34, 30, 26 (double the number of push ups)

Sunday 5.15.22

 Rest day. My back was sore from the last two days of activities so I walked the dog for 30 minutes and called it good.

Saturday 5.14.22

 Rest day. Walked around the air show for 5 hours and my back was tired.

Friday 5.13.22

 Rest day. Played in a golf tournament.

Thursday 5.12.22

 Strength Training:

Single Leg Quads and Calves (every 2:30):

- Bulgarian Split Squats: 0x12, 15x11, 30x10, 45x9, 55x 1x8, 50x 3x8

- Calf Raises: 60x 3x12, 5x11

Back Superset #1 (every 2:30):

- Assisted Pull Ups: 0x 1x9, 5x8

- Band Pull Aparts: Red x 4x17, 2x16

Back Superset #2 (every 2:30):

- Cable Face Pulls: 25x 5x10

- Seated KB Shrugs: 80's x 5x10

Biceps and Back Finisher (every 2:30):

- Spider Curls: 61x 5x12

Wednesday 5.11.22

Cardio and Core Day:

Weighted Walk:

- Weighted walk with 30 lbs vest and the dog- 2.33 miles in 35:03

Core and Upper Back Circuit #1 (every 2:00):

- GHD Situps: 1x9, 4x8

- Vacuum Trunk Twists: 5x20

- Band Pull Aparts: Red Band x 5x20

Core and Upper Back Curcuit #2 (every 2:00):

- Serratus Crunches: 75x 5x10

- Vacuum Trunk Twists: 5x20

- No Moneys: 5x20

Tuesday 5.10.22

  Strength Training:

Single Leg Hamstrings and Calves (every 2:30):

- Landmine RDL's: 10x12, 20x11, 40x10, 60x9, 70x 4x8 (each leg)

- Standing Calf Raises: 60x 3x12, 5x11

Push Superset (every 2:30):

- Dips: 6x6

- Push Ups: 6x12

Overhead Press (every 2:30):

- Landmine Press: 32x 5x10 each arm

Triceps and Shoulders (every 2:30):

- Skull Crushers: 77x 5x12

- Seated Lateral Raises: 35's x 1x12, 30's x 4x12

Monday 5.09.22

Strength Training:

Squat and Calves (every 2:30):

- Slant Board Safety Bar Squats: 70x10, 100x9, 125x8, 145x7, 165x 4x6

- Single Leg Calf Raises: 0x 2x7, 6x6

Back Superset #1 (every 2:30):

- Inverted Rows: 0x 2x11, 6x10

- Band Pull Aparts: Red x 4x13, 4x12

Back Superset #2 (every 2:30):

- Cable Face Pulls: 25x 2x13, 2x12

- Seated KB Shrugs: 80's x 2x13, 2x12

Biceps (every 2:30):

- Barbell Curls: 77x 2x13, 2x12

Sunday 5.08.22

 Rest day.

Saturday 5.07.22

Strength Training:

Hamstrings and Calves (every 2:30):

- Barbell RDL's: 45x10, 95x9, 135x8, 185x7, 225x 4x6

- Single Leg Calf Raises: 0x 1x7, 5x6

Push Superset (every 2:30):

- Dips: 6x6

- Push Ups: 6x12

Overhead Press (every 2:30):

- Landmine Press: 31x 5x10 each arm

Triceps and Shoulders (every 2:30):

- Overhead Triceps Extensions: 76x 5x12

- Seated Lateral Raises: 30's x 5x12

Friday 5.06.22

Cardio and Core Day:

Weighted Walk:

- Weighted walk with 30 lbs vest and the dog- 2.33 miles in 35:48

Core:

- Serratus Crunches: 26x 5x20 with 5x20 band pull aparts (every 2:00)

- Vacuum Trunk Twists: 5x20 with 5x20 no moneys (every 2:00)

Thursday 5.05.22

Strength Training:

Single Leg Quads and Calves (every 2:30):

- Bulgarian Split Squats: 0x12, 10x11, 20x10, 40x9, 50x 4x8

- Calf Raises: 60x 2x12, 6x11

Back Superset #1 (every 2:30):

- Assisted Pull Ups: 0x 8x8

- Band Pull Aparts: Red x 4x13, 4x12

Back Superset #2 (every 2:30):

- Cable Face Pulls: 25x 1x13, 24x 1x13, 2x12

- Seated KB Shrugs: 80's x 2x13, 2x12

Biceps and Back Finisher (every 2:30):

- Spider Curls: 60x 2x13, 2x12

- Pullovers: 26x 2x13, 2x12

Wednesday 5.04.22

Cardio and Core Day:

Weighted Walk:

- Weighted walk with 30 lbs vest and the dog- 2.33 miles in 35:30

Core:

- GHD Sit Ups: 5x8 with 5x20 band pull aparts (every 2:00)

- Vacuum Trunk Twists: 5x20 with 5x20 no moneys (every 2:00)

Tuesday 5.03.22

 Strength Training:

Single Leg Hamstrings and Calves (every 2:30):

- Landmine RDL's: 46x 8x10 each leg

- Standing Calf Raises: 60x 2x12, 6x11

Push Superset (every 2:30):

- Dips: 6x6

- Push Ups: 6x12

Overhead Press (every 2:30):

- Landmine Press: 31x 5x10 each arm

Triceps and Shoulders (every 2:30):

- Skull Crushers: 76x 5x12

- Seated Lateral Raises: 30's x 5x12

Monday 5.02.22

Strength Training:

Squat and Calves (every 2:30):

- Slant Board Safety Bar Squats: 70x10, 100x9, 120x8, 140x7, 160x 4x6

- Single Leg Calf Raises: 0x 1x7, 7x6

Back Superset #1 (every 2:30):

- Inverted Rows: 0x 1x11, 7x10

- Band Pull Aparts: Red x 4x13, 4x12

Back Superset #2 (every 2:30):

- Cable Face Pulls: 25x 1x13, 24x 1x13, 2x12

- Seated KB Shrugs: 80's x 2x13, 2x12

Biceps and Back Finisher (every 2:30):

- Barbell Curls: 76x 2x13, 2x12

- Pullovers: 26x 2x13, 2x12

Sunday 5.01.22

 Rest day.

Saturday 4.30.22

Accessory Day:

Weighted Walk:

- Weighted walk with 25 lbs vest and the dog

Arm and Shoulder Circuit (every 2:30):

- EZ Bar Curls: 70x 10x10

- Bodyweight Skull Crushers: 10x10 (9 holes below bench press height)

- DB Lateral Raises: 30's x 10x10

Friday 4.29.22

 Rest day.