Saturday 12.31.22

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

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

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.

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

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.

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

Sunday 12.25.22

 Rest day.

Saturday 12.24.22

 Rest day.

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

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

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 

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)

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

Sunday 12.18.22

 Rest day. Took the dog on a long walk.

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.

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)

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)

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 

Tuesday 12.13.22

 Rest day. Still out with COVID.

Monday 12.12.22

 Rest day, still sick with COVID.

Sunday 12.11.12

 Rest day, still sick with COVID.

Saturday 12.10.22

 Rest day, still sick with COVID.

Friday 12.09.22

 Rest day. Still out with COVID but getting better.

Thursday 12.08.22

 Rest day, still out with COVID but starting to feel a little better.

Wednesday 12.07.22

 Still out with COVID.

Tuesday 12.06.22

 Rest day. Still out with COVID.

Monday 12.05.22

 Still sick. Tested positive for COVID.

Sunday 12.04.22

 Ended up getting really sick, so I took another rest day.

Saturday 12.03.22

 Took an unscheduled rest day because I was feeling run down.

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

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)