Saturday 12.30.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3.25 x13, 13.25 x12, 23.25 x11, 33.25 x10, 43.25 x9, 53.25 x 5x8

- Band Face Pulls: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 102.5 x 5x10

- DB Lateral Raises: 35’s x 4x11, 1x10

Push Circuit (every 3:00):

- Dips: 0 x 5x7

- Push Ups: 0x 5x14

Cardio:

- Walked the dog for 2.01 miles in 29:08 (287 calories)

Friday 12.29.23

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 2x11, 8x10

- Jump Rope Singles: Skipped

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 70x 10x10

- Jump Rope Singles: Skipped

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 162x 10x10

- Jump Rope Singles: Skipped

Cardio:

- None

Thursday 12.28.23

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 47x13, 77x12, 107x11, 137x10, 167x9, 197x 5x8

- DB Y Raises: 5’s x 2x10, 10’s x 1x10, 15’s x 1x10, 20’s x 1x10 25’s x 1x10, 20’s x 4x10

Pull Superset #2 (every 3:00):

- Barbell Spider Curls: 96.5 x 5x10

- Band Face Pulls: 5x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 5x10

- Band Face Pulls: 5x10

Cardio:

- Walked the dog for 2.01 miles in 29:03 (286 calories)

Wednesday 12.27.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 3 x13, 13 x12, 23 x11, 33 x10, 43 x9, 53 x 5x8

- Cable Face Pulls: 63 x 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 102 x 5x10

- DB Lateral Raises: 35’s x 3x11, 2x10

Push Circuit (every 3:00):

- Dips: 0 x 4x7, 1x6

- Push Ups: 0x 4x14, 1x12

Cardio:

- None

Tuesday 12.26.23

 Walked then dog for 2.11 miles in 29:51 (307 calories).

Monday 12.25.23

 Rest day.

Sunday 12.24.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2.75 x13, 12.75 x12, 22.75 x11, 32.75 x10, 42.75 x9, 52.75 x 5x8

- Band Face Pulsls: Green Band x 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 101.5 x 5x10

- DB Lateral Raises: 35’s x 2x11, 3x10

Push Circuit (every 3:00):

- Dips: 0 x 3x7, 2x6

- Push Ups: 0x 3x14, 2x12

Cardio:

- None

Saturday 12.23.23

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 1x11, 9x10

- Jump Rope Singles: 10x 41

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 69x 10x10

- Jump Rope Singles: 10x 41

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 161x 10x10

- Jump Rope Singles: 10x 41

Cardio:

- Walked the dog for 2.0 miles in 29:14 (286 calories)

Friday 12.22.23

Strength Training:

Pull Superset #1 (every 3:00):

- Chest Supported Rows: 46.5x13, 76.5x12, 106.5x11, 136.5x10, 166.5x9, 196.5x 5x8

- DB Y Raises: 5’s x1x10, 10’s x2x10, 15’s x2x10, 20’s x5x10

Pull Superset #2 (every 3:00):

- Barbell Spider Curls: 96 x 5x10

- Ring Face Pulls: 5x10

Pull Superset #3 (every 3:00):

- Pike Pull Ups: 5x10

- Ring Face Pulls: 5x10

Cardio:

- None

Thursday 12.21.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2.5 x13, 12.5 x12, 22.5 x11, 32.5 x10, 42.5 x9, 52.5 x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 101 x 5x10

- DB Lateral Raises: 35’s x 1x11, 4x10

Push Circuit (every 3:00):

- Dips: 0 x 2x7, 3x6

- Push Ups: 0x 2x14, 3x12

Cardio:

- None

Wednesday 12.20.23

Strength Training:

Calves with Jump Rope (every 2:00):

- Standing Calf Raises: 75x 10x10

- Jump Rope Singles: 10x 40

Squats with Jump Rope (every 2:00):

- Landmine Goblet Squats: 68x 10x10

- Jump Rope Singles: 10x 40

Hip Hinge with Jump Rope (every 2:00):

- Romanian Deadlifts: 160x 10x10

- Jump Rope Singles: 10x 40

Cardio:

- None

Tuesday 12.19.23

Strength Training:

Pull Superset #1 (every 3:00):

- Pike Pull Ups: 0x 5x10

- Cable Face Pulls: 63 x 5x10

Pull Superset #2 (every 3:00):

- Chest Supported Rows: 46x13, 76x12, 106x11, 136x10, 166x9, 196x 5x8

- DB Y Raises: 20's x 1x10, 15’s x 4x10 (with first 5 sets of rows)

- No Moneys: 5x20 (with last 5 sets of rows)

Push Superset #3 (every 3:00):

- Barbell Spider Curls: 95.5 x 5x10

- Band Pull Aparts: 5x20

Cardio:

- None

Monday 12.18.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2.25 x13, 12.25 x12, 22.25 x11, 32.25 x10, 42.25 x9, 52.25 x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 100.5 x 5x10

- DB Lateral Raises: 35’s x 5x10

Push Circuit (every 3:00):

- Dips: 0 x 1x7, 4x6

- Push Ups: 0x 1x7, 4x6

- Band Pushdowns: Green Band x 1x14, 4x12

Cardio:

- None

Sunday 12.17.23

 Rest day.

Saturday 12.16.23

Strength Training:

Squats and Calves Superset (rest as little as needed):

- Landmine Squats: 15x10, 30x10, 45x10, 60x10, 75x10, 90x 5x10

- Standing Calf Raises: 75x 10x11

Hinge and Upper Back Superset (rest as little as needed):

- Romanian Deadlifts: 45x10, 75x10, 105x10, 135x10, 165x10, 195x 5x10

- Band Pull Aparts: 5x20 (with first 5 sets of RDL’s)

- No Moneys: 5x20 (with last 5 sets of RDL’s)

Cardio:

- Walked the dog for 2.01 miles in 29:59 (282 calories)

Friday 12.15.23

Strength Training:

Pull Superset #1 (every 3:00):

- Pike Pull Ups: 0x 5x10

- DB Face Pulls: 35’s x 5x10

Pull Superset #2 (every 3:00):

- Chest Supported Rows: 45x13, 75x12, 105x11, 135x10, 165x9, 195x 5x8

- DB Y Raises: 15’s x 5x10 (with first 5 sets of rows)

- No Moneys: 5x20 (with last 5 sets of rows)

Push Superset #3 (every 3:00):

- Barbell Spider Curls: 95x 5x10

- Band Pull Aparts: 5x20

Cardio:

- Walked the dog for 2.0 miles in 29:33 (282 calories)

Thursday 12.14.23

Strength Training:

Shoulders Circuit (every 3:00):

- Landmine Presses: 2x13, 12x12, 22x11, 32x10, 42x9, 52x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Triceps and Shoulders Superset (every 3:00):

- JM Presses: 100x 5x10

- DB Lateral Raises: 35’s x 5x10

Push Circuit (every 3:00):

- Dips: 0 x 5x6

- Push Ups: 0x 5x6

- Band Pushdowns: Green Band x 5x12

Cardio:

- None

Wednesday 12.13.23

 Sick day.

Tuesday 12.12.23

 Sick day.

Monday 12.11.23

 Sick day.

Sunday 12.10.23

 Sick day.

Saturday 12.09.23

 Sick Day.

Friday 12.08.23

Sick Day. 

Thursday 12.07.23

Strength Training:

Push/ Pull Superset #1 (every 3:00):

- Weighted Push Ups: 11.75 x 10x10

- Inverted Rows: 11.75x 10x10

Push/Pull Superset #2 (every 3:30):

- Weighted Dips: 11.75 x 4x10

- Pike Pull Ups: 11.75x 4x10

Push/Pull Superset #3 (every 4:00):

- Landmine Presses: 50.25 x 3x12

- Low Cable Face Pulls: 67x 2x12, 63x 1x12

Triceps and Traps Finisher (minimal rest):

- Crossover Cable Pushdowns: 27x 1x15, 23x 2x15

- DB Y Raises: 20's x 1x15, 15's x 2x15

Cardio:

- None

Wednesday 12.06.23

Core and Cardio:

Core, Upper Back, and Cardio Circuit #1 (every 3:00):

- Straight Leg Raises from Dip Support: 1x6, 4x5

- Band Pull Aparts: 5x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Core, Upper Back, and Cardio Circuit #2 (every 3:00):

- Barbell Serratus Crunches on the Bosu Ball: 96 x 5x10

- Band Pull Aparts: 5x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Core, Upper Back, and Cardio Circuit #3 (every 3:00):

- Vacuum Trunk Twists: 10x10

- No Moneys: 10x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Tuesday 12.05.23

Strength Training:

Hamstrings with Calves and Squat Warm Ups (every 3:00):

- Hanging Leg Curls: 11.75 x 5x10

- Standing Calf Raises: 86.75 x 5x10

- Air Squats: 11.75 x 1x6, 4x5

Single Leg Hamstrings with Calves and Squat Warm Up (every 3:00):

- 1-Leg Landmine RDL's: 91.75 x 5x8

- Standing Calf Raises: 86.75 x 5x10

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

- Safety Bar Squats: 73x10, 103x9, 133x8, 163x7, 193x6, 223x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Monday 12.04.23

Strength Training:

Push/ Pull Superset #1 (every 3:00):

- Weighted Push Ups: 11.75 x 10x10

- Inverted Rows: 11.75x 10x10

Push/Pull Superset #2 (every 3:30):

- Weighted Dips: 11.75 x 4x10

- Pike Pull Ups: 11.75x 4x10

Push/Pull Superset #3 (every 4:00):

- Landmine Presses: 50 x 3x12

- Low Cable Face Pulls: 67x 1x12, 63x 2x12

Triceps and Traps Finisher (minimal rest):

- Crossover Cable Pushdowns: 27x 1x15, 23x 2x15

- DB Y Raises: 20's x 1x15, 15's x 2x15

Cardio:

- None

Sunday 12.03.23

 Rest day.

Saturday 12.02.23

Strength Training:

Triceps Warm Up with Rear Delts:

- Band Triceps Pushdowns: Blue Band x 2x25

- Band Pull Aparts: 2x10

Triceps, Biceps and Rear Delts:

- Overhead Triceps Extensions: 60x12, 70x11, 80x10, 90x9, 100x 4x8

- Spider Curls: 55x12, 65x11, 75x10, 85x9, 95x 4x8

- Band Pull Aparts: 8x10

Triceps and Biceps:

- JM Presses: 100 x 4x10

- Hammer Curls: 50x 4x10 each arm

Shoulders:

- Rear Delt Swings: 35’s x 4x12

- Lateral Raises: 35’s x 4x12

Triceps and Shoulders:

- Band Pushdowns: Green x 4x15

- DB Y Raises: 15’s x 4x15

Cardio:

- Walked the dog for 1.82 miles in 28:43 (245 calories)

Friday 12.01.23

Strength Training:

Hamstrings with Calves (as little rest as possible):

- Hanging Leg Curls: 11.5 x 5x10

- Standing Calf Raises: 86.5 x 5x10

- Air Squats: 11.5x 5x5

Single Leg Quads with Calves (as little rest as possible):

- Bulgarian Split Squats: 81.5 x 5x8

- Standing Calf Raises: 86.5 x 5x10

Hip Hinge and Upper Back Recovery (as little rest as possible):

- Romanian Deadlifts: 98x10, 138x9, 188x8, 228x7, 278x6, 318x 5x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.01 miles in 28:16 (368 calories)

Thursday 11.30.23

Strength Training:

Push/ Pull Superset #1 (every 3:00):

- Weighted Push Ups: 11.5 x 10x10

- Inverted Rows: 11.5x 10x10

Push/Pull Superset #2 (every 3:00):

- Weighted Dips: 11.5 x 4x10

- Pike Pull Ups: 11.5x 4x10

Push/Pull Superset #3 (every 4:00):

- Landmine Presses: 51.5 x 4x10

- Low Cable Face Pulls: 63x 4x10

Triceps Finisher:

- 1-Arm Rope Pushdowns: 27x 25reps each arm

Cardio:

- Walked the dog for 2.02 miles in 28:00 (296 calories)

Wednesday 11.29.23

Core and Cardio:

Core, Upper Back, and Cardio Circuit #1 (every 3:00):

- Straight Leg Raises from Dip Support: 5x5

- Band Pull Aparts: 5x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Core, Upper Back, and Cardio Circuit #2 (every 3:00):

- Barbell Serratus Crunches on the Bosu Ball: 95 x 5x10

- Band Pull Aparts: 5x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Core, Upper Back, and Cardio Circuit #3 (every 3:00):

- Vacuum Trunk Twists: 10x10

- No Moneys: 10x10

- Treadmill Walk: 5.0 Speed and 4.0 Incline to finish each round

Tuesday 11.28.23

Strength Training:

Hamstrings with Calves and Squat Warm Ups (every 3:00):

- Hanging Leg Curls: 11.5 x 5x10

- Standing Calf Raises: 86.5 x 5x10

- Air Squats: 11.5 x 5x5

Single Leg Hamstrings with Calves and Squat Warm Up (every 3:00):

- 1-Leg Landmine RDL's: 91.5 x 5x8

- Standing Calf Raises: 86 x 5x10

- Air Squats: 11.5 x 5x5

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

- Safety Bar Squats: 72x10, 102x9, 132x8, 162x7, 192x6, 222x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Monday 11.27.23

Strength Training:

Push/ Pull Superset #1 (every 3:00):

- Weighted Push Ups: 11.5 x 10x10

- Inverted Rows: 11.5x 10x10

Push/Pull Superset #2 (every 3:00):

- Weighted Dips: 11.5 x 5x10

- Pike Pull Ups: 11.5x 5x10

Push/Pull Superset #3 (every 4:00):

- Landmine Presses: 50x 3x12

- Low Cable Face Pulls: 63x 3x12

Triceps Finisher:

- 1-Arm Rope Pushdowns: 30x 10-9-8-7-6-5-4-3-2-1

Cardio:

- None

Sunday 11.26.23

 Rest day.

Saturday 11.25.23

 Rest day.

Friday 11.24.23

 Rest day.

Thursday 11.23.23

Strength Training:

Pull Circuit (every 2:30):

- Chest Supported DB Rows: 75’s x 10x10

- DB Raises: 15’s x 10x10

- Band Pull Aparts: 10x10

Arms and Upper Back Superset (every 3:00):

- Barbell Spider Curls: 92 x 5x10

- No Moneys: 5x20

Cardio:

- Walked the dog for 1.59 miles in 23:32 (230 calories)

Wednesday 11.22.23

Strength Training:

Hamstrings with Calves and Rotator Cuff Recovery (every 2:00):

- Hanging Leg Curls: 11.25 x 5x10

- Standing Calf Raises: 86.25 x 5x10

- No Moneys: 5x10

Single Leg Quads with Calves and Rotator Cuff Recovery (every 2:00):

- Bulgarian Split Squats: 81.25 x 5x8

- Standing Calf Raises: 86.25 x 5x10

- No Moneys: 5x10

Hip Hinge and Upper Back Recovery (every 2:00):

- Romanian Deadlifts: 97x10, 137x9, 187x8, 227x7, 277x6, 317x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Tuesday 11.21.23

Strength Training:

Push with Rear Delts and Rotator Cuff (every 3:00):

- Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 315x2, 400x10 sec. hold

- Bench Press Top Set: 330x2

- Sling Shot Bench Press: 330x 1x6, 2x5

- Cable Face Pulls: 57x 1x12, 8x11 (with first 9 sets of bench press)

- No Moneys: 1x12, 8x11 (with first 9 sets of bench press)

- Slingshot Pull Aparts: 2x15, 1x14 (with Slingshot Bench Press sets)

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51.5 x 4x10

- Band Pull Aparts: 4x14

Triceps with Shoulders (every 3:00):

- 1-Arm Cable Pushdowns: 37x 3x10, 33x 1x10

- DB Lateral Raises: 35’s x 2x11, 2x10

Triceps Finisher:

- Barbell Overhead Triceps Extensions: 60.5 x 1x25

Cardio:

- None

Monday 11.20.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 1x10, 15x 2x10

Pull Superset #1 (every 3:00):

- Pike Pull-Ups: 11.25 x 10x10

- Low Cable Face Pulls: 60x5x10, 57x 5x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51.5 x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

- Lean Away DB Curls: 45x 4x11

- No Moneys: 4x12

Cardio:

- None

Sunday 11.19.23

 Rest day.

Saturday 11.18.23

Strength Training:

Hamstrings with Calves and Upper Back (every 3:00):

- Hanging Leg Curls: 11 x 5x10

- Standing Calf Raises: 86 x 5x10

- No Moneys: 5x10

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

- Landmine RDL’s: 91 x 5x8

- Standing Calf Raises: 86 x 5x10

- No Moneys: 5x10

Squats and Upper Back (every 3:00):

- Heels Elevated Safety Bar Squats: 71x10, 101x9, 131x8, 161x7, 191x6, 221x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Friday 11.17.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 2x10, 10

Push with Rear Delts (every 3:00):

- Dips: 11x 10x10

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51.25 x 4x10

- DB Lateral Raises: 35’s x 1x11, 3x10

Triceps with Shoulders (every 3:00):

- JM Press: 99.5 x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 19

Cardio:

- Walked the dog for 2.01 miles in 28:23 (297 calories)

Thursday 11.16.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 2x10, 15x 1x10

Pull Superset #1 (every 3:00):

- Inverted Rows: 11x 10x10

- Low Cable Face Pulls: 60x 4x10, 57x 6x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51.25 x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

- Barbell Spider Curls: 91.5 x 4x10

- No Moneys: 4x12

Cardio:

- 

Wednesday 11.15.23

Strength Training:

Hamstrings with Calves and Rotator Cuff Recovery (every 2:00):

- Hanging Leg Curls: 11 x 5x10

- Standing Calf Raises: 86 x 5x10

- No Moneys: 5x10

Single Leg Quads with Calves and Rotator Cuff Recovery (every 2:00):

- Bulgarian Split Squats: 81 x 5x8

- Standing Calf Raises: 86 x 5x10

- No Moneys: 5x10

Hip Hinge and Upper Back Recovery (every 2:00):

- Romanian Deadlifts: 96x10, 136x9, 186x8, 226x7, 276x6, 316x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Tuesday 11.14.23

Strength Training:

Push with Rear Delts and Rotator Cuff (every 3:00):

- Bench Press: 45x14, 95x12, 135x10, 185x8, 225x6, 275x4, 315x2, 396x10 sec. hold

- Bench Press Top Set: 330x1

- Sling Shot Bench Press: 330x 3x5

- Band Pull Aparts: 1x12, 8x11 (with first 9 sets of bench)

- No Moneys: 1x12, 8x11 (with first 9 sets of bench)

- Slingshot Pull Aparts: 3x10 (with Slingshot Bench Press sets)

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51.25 x 4x10

- DB Lateral Raises: 35’s x x11, 3x10

Triceps with Shoulders (every 3:00):

- 1-Arm Cable Pushdowns: 37x 2x10, 33x 2x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Barbell Overhead Triceps Extensions: 60x 1x25

Cardio:

- None

Monday 11.13.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 2x10, 15x 1x10

Pull Superset #1 (every 3:00):

- Pike Pull-Ups: 11x 10x10

- Low Cable Face Pulls: 60x 4x10, 57x 6x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51.25 x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

- Lean Away DB Curls: 45x 3x11, 1x10

- No Moneys: 4x12

Cardio:

- None

Sunday 11.12.23

 Rest day.

Saturday 11.11.23

Strength Training:

Hamstrings with Calves (every 3:00):

- Hanging Leg Curls: 10.75 x 5x10

- Standing Calf Raises: 85.75x 5x10

Single Leg Hamstrings with Calves (every 3:00):

- Landmine RDL’s: 90.75 x 5x8

- Standing Calf Raises: 85.75x 5x10

Squats and Upper Back (every 3:00):

- Heels Elevated Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 220x 5x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.01 miles in 29:14 (294 calories)

Friday 11.10.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 3x10

Push with Rear Delts (every 3:00):

- Dips: 10.75x 10x10

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders Superset (every 3:00):

- 1-Arm Landmine Presses: 51x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps with Shoulders (every 3:00):

- JM Press: 99x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 18

Cardio:

- Walked the dog for 2.01 miles in 29:01 (285 calories)

Thursday 11.09.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported YTA's: 10x 3x10

Pull Superset #1 (every 3:00):

- Inverted Rows: 10.75x 10x10

- Low Cable Face Pulls: Green Band x 10x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 51x 4x10

- No Moneys: 4x13

Biceps with Rotator Cuff (every 3:00):

- Barbell Spider Curls: 91x 4x10

- No Moneys: 4x12

Cardio:

- Walked the dog for 2.01 miles in 28:46 (290 calories)

Wednesday 11.08.23

Strength Training:

Hamstrings with Calves and Rotator Cuff Recovery (every 2:00):

- Hanging Leg Curls: 10.75 x 5x10

- Standing Calf Raises: 85.75x 5x10

- No Moneys: 5x10

Single Leg Quads with Calves and Rotator Cuff Recovery (every 2:00):

- Bulgarian Split Squats: 80.75 x 5x8

- Standing Calf Raises: 85.75x 5x10

- No Moneys: 5x10

Hip Hinge and Upper Back Recovery (every 2:00):

- Romanian Deadlifts: 95x10, 135x9, 185x8, 225x7, 275x6, 315x 5x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.01 miles in 28:46 (290 calories)

Tuesday 11.07.23

 Rest day, and we travelled home from Mexico.

Monday 11.06.23

 Rest day for our last day in Mexico.

Sunday 11.05.23

Hotel Workout:

Upper Body Push and Hip Hinge (every 2:00):

- Push Ups: 10x10

- DB RDL’s: 10x10 working up to the 90’s

Triceps and Hamstrings Superset (every 2:00):

- 1-Arm Cable Pressdowns: 5x10

- Machine Hamstring Curls: 10x10

Triceps and Calves Superset (every 2:00):

- 1-Arm Cable Pressdowns: 5x10

-  Leg Press Calf Raises: 5x10

Shoulders and Triceps Superset (every 2:00):

- DB Lateral Raises: 35’s x5x10

- Incline Elbows Out DB Extensions: 35’s x5x10

Cardio:

- None, but lots of walking today.

Saturday 11.04.23

 Rest day. We went on an all-day boat excursion in Puerto Vallarta.

Friday 11.03.23

Hotel Workout:

Upper Body Pull and Squat (every 2:00):

- Chest Supported DB Rows: 90’s x10x10

- DB Goblet Squats: 10x10 up to 90

Rear Delts and Quads (every 2:00):

- Vertical Cable Face Pulls: 5x10

- Leg Extensions: 5x10

Biceps and Calves (every 2:00):

- Curl Machine: 5x10

- Leg Press Calf Raises: 5x10

Cardio:

- None, but lots of walking today.

Thursday 11.02.23

Hotel Workout:

Triceps and Shoulders (every 2:00):

- 1-Arm Rope Pulldowns: 10x10

- 1-Arm Cable Lateral Raises: 10x10

Triceps and Posterior Chain Legs (every 2:00):

- Smith Machine JM Presses: 10x10

- DB RDL’s: 50’s x 10x10

Finisher:

- 100 Push Ups

Cardio:

- None, but lots of walking today.

Wednesday 11.01.23

Hotel Workout:

Upper Body Pull and Squat (every 2:00):

- Cable Face Pulls: 10x10

- DB Goblet Squats: 50x 10x10

Rear Delts and Quads (every 3:00):

- Rear Delt Swings: 50’s x 5x10

- Leg Extensions: 5x10

Biceps and Core (every 3:00):

- 1-Arm DB Curls: 50x 5x10

- Hanging Leg Raises: 5x10

Cardio:

- None, but lots of walking today.

Tuesday 10.31.23

 Rest day and travel day to Puerto Vallarta.

Monday 10.30.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- YTA's: 10x 2x10, 15x 1x10

- No Money's: 3x10

Push and Upper Back Superset (every 3:00):

- Weighted Dips: 10.75x 10x10

- Cable Face Pulls: 60x 4x10, 57x 6x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.75 x 4x10

- DB Lateral Raises: 35’s x 2x11, 2x10

Triceps and Shoulders Superset (every 3:00):

- 1-Arm Cable Pressdowns: 37x 2x10, 33x 2x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Overhead Triceps Extensions: 61x 25

Cardio:

- Walked the dog for 2.78 miles in 14:27 (421 calories)

Sunday 10.29.23

Strength Training:

Hamstrings with Calves and Rotator Cuff Recovery (every 2:00):

- Hanging Leg Curls: 10.75 x 5x10

- Standing Calf Raises: 85.75x 5x10

- Skipped

Single Leg Quads with Calves and Rotator Cuff Recovery (every 2:00):

- Bulgarian Split Squats: 80.75 x 5x8

- Standing Calf Raises: 85.75x 5x10

- No Moneys: Skipped

Deadlifts and Upper Back Recovery (every 2:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 328x 3x5

- Band Pull Aparts: Skipped

Cardio:

- Walked the dog for 2.00 miles in 31:55 (281 calories and I walked with Holly so I was slower)

Saturday 10.28.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Pull Superset #1 (every 2:00):

- Inverted Rows: 10.75x 10x10

- Band Pull Aparts: 10x10

Pull Superset #2 (every 2:00):

- 1-Arm Landmine High Pulls: 50.75x 4x10

- No Moneys: 4x10

Biceps with Rotator Cuff (every 2:00):

- Barbell Spider Curls: 91x 4x10

- No Moneys: 4x10

Cardio:

- Walked the dog for 2.01 miles in 31:58 (269 calories. Walked with Holly so it was slower)

Friday 10.27.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench Press Warm Ups: 45x13, 95x11, 135x9, 185x7, 225x5, 275x3, 315x1, 390x 10 second hold 

- Bench Press Top Set: 325x5

- Slingshot Work Sets: 325x 1x7, 2x6

- Band Pull Aparts: 12x10

- No Moneys: 9x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.5 x 4x10

- DB Lateral Raises: 35’s x 1x11, 3x10

Triceps and Shoulders (every 3:00):

- JM Press: 98.5x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 17

Cardio:

- Walked the dog for 2.08 miles in 30:39 (288 calories)

Thursday 10.26.23

Strength Training:

Hamstrings with Calves and Rotator Cuff (every 3:00):

- Hanging Leg Curls: 10.5 x 5x10

- Standing Calf Raises: 85.5x 5x10

- No Money's: 5x10

Single Leg Hamstrings with Calves and Rotator Cuff (every 3:00):

- Landmine RDL’s: 90.5 x 5x8

- Standing Calf Raises: 85.5x 5x10

- No Moneys: 5x10

Squats and Upper Back (every 3:00):

- Heels Elevated Safety Bar Squats: 71x10, 101x9, 131x8, 161x7, 191x6, 221x 5x5

- Band Pull Aparts: 10x10

Cardio:

- None

Wednesday 10.25.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Pull Superset #1 (every 3:00):

- Chest Supported Barbell Rows: 75x13, 105x12, 135x11, 165x10, 185x9, 190x 5x8

- Cable Face Pulls: 60x 3x10, 57x 7x10

Pull Superset #2 (every 3:00):

- 1-Arm Landmine High Pulls: 50.5x 4x10

- Cable Straight Arm Pulldowns: 30's x 4x10

Biceps and Backs Superset (every 3:00):

- Lean Away DB Curls: 45x 2x11, 2x10

- Cable Straight Arm Pulldowns: 30's x 4x10

Cardio:

- Walked the dog for 2.21 miles in 31:52 (322 calories)

Tuesday 10.24.23

Strength Training:

Hamstrings with Calves and Rotator Cuff Recovery (every 3:00):

- Hanging Leg Curls: 10.5 x 5x10

- Standing Calf Raises: 85.5x 5x10

- No Money's: 5x10

Single Leg Quads with Calves and Rotator Cuff Recovery (every 3:00):

- Bulgarian Split Squats: 80.5 x 5x8

- Standing Calf Raises: 85.5x 5x10

- No Moneys: 5x10

Deadlifts and Upper Back Recovery (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 327x 3x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.02 miles in 29:21 (283 calories)

Monday 10.23.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Push/ Pull Circuit (every 3:00):

- Cable Upright Face Pulls: 60x 3x20, 57x 7x10

- Inverted Rows: 10.5x 10x10

- Weighted Push Ups: 10.5x 10x10

Push/Pull Superset (every 3:00):

- Pike Pull Ups: 10.5x 4x10

- Weighted Dips: 10.5x 4x10

- DB Lateral Raises: 40's x 1x10, 35’s x 3x10

Arms and Shoulders Circuit (every 3:00):

- Barbell Spider Curls: 90.5x 4x10

- 1-Arm Crossbody Cable Pushdowns: 37x 1x10, 33x 3x10

Triceps Finisher:

- Overhead Barbell Triceps Extensions: 60x 25

Cardio:

- None

Sunday 10.22.23

Active Rest Day:

- Weighted Walk: 3.01 miles with 10.25 pounds in 43:32 (439 calories)

Saturday 10.21.23

Strength Training:

Hamstrings with Calves and Rotator Cuff (every 3:00):

- Hanging Leg Curls: 10.25 x 5x10

- Standing Calf Raises: 85.25x 5x10

- No Money's: 5x10

Single Leg Hamstrings with Calves and Rotator Cuff (every 3:00):

- Landmine RDL’s: 90.25 x 5x8

- Standing Calf Raises: 85.25x 5x10

- No Moneys: 5x10

Squats and Upper Back (every 3:00):

- Heels Elevated Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6, 220x 5x5

- Band Pull Aparts: 10x10

Cardio:

- Walked the dog for 2.01 miles in 29:20 (283 calories)

Friday 10.20.23

Strength Training:

Shoulder Warm_Up (every 2:00):

- Chest Supported ATY’s: 10x 3x10

Close Grip Bench with Upper Back (every 3:00):

- Bench Press Warm Ups: 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Bench Press Top Set: 325x4

- Slingshot Work Sets: 325x 3x6

- Band Pull Aparts: 10x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.25 x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps and Shoulders (every 3:00):

- JM Press: 98x 4x10

- DB Lateral Raises: 35’s x 4x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 16

Cardio:

- Walked the dog for 2.02 miles in 29:55 (283 calories)

Thursday 10.19.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Pull Superset #1 (every 3:00):

- Chest Supported Barbell Rows: 65x13, 95x12, 125x11, 155x10, 185x9, 185x 5x8

- Cable Upright Face Pulls: 60x 2x10, 5x 8x10

Pull Superset #2 (every 3:00):

- Pike Pull Ups: 10.25x 4x10

- Band Pull Aparts: 4x13

Biceps and Rear Delts Superset (every 3:00):

- Lean Away DB Curls: 45x 1x11, 3x10

- Band Pull Aparts: 4x12

Cardio:

- None

Wednesday 10.18.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 10.25 x 5x10

- Standing Calf Raises: 85.25x 5x10

- No Money's: 5x10

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 80.25 x 5x8

- Standing Calf Raises: 85.25x 5x10

- No Moneys: 5x10

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 326x 3x5

- Band Pull Aparts: 10x10

Cardio:

- None

Tuesday 10.17.23

Strength Training:

Shoulder Warm-Up (every 2:00):

- Chest Supported ATY's: 10x 3x10

Push/ Pull Circuit (every 3:00):

- Weighted Push Ups: 10.25x 10x10

- Inverted Rows: 10.25x 10x10

- Cable Upright Face Pulls: 60x 2x20, 57x 8x10

Push/Pull Superset (every 3:00):

- Weighted Dips: 10.25x 4x10

- Pike Pull Ups: 10.25x 4x10

- DB Lateral Raises: 35’s x 4x10

Arms and Shoulders Circuit (every 3:20):

- 1-Arm Crossbody Cable Pushdowns: 33x 4x10

- Barbell Spider Curls: 90x 4x10

Triceps Finisher:

- Overhead Barbell Triceps Extensions: 55x 25

Cardio:

- None

Monday 10.16.23

 Active Rest Day:

- Weighted Walk: 3.02 miles with 10.25 pounds in 42:57 (483 calories)

Sunday 10.15.23

Rest day. We traveled home from Texas all day.

Saturday 10.14.23

Strength Training:

Hamstrings (every 2:00):

- Seated Hamstring Curls: 5x10

Quads (every 2:00):

- Leg Extensions: 5x10

Hinge/ Squat (every 1:00):

- 45 Degree Hip Extensions: 10x10

- Heels Elevated Air Squats: 10x10

Cardio:

- None

Friday 10.13.23

Strength Training:

Upper Body Pull/ Push Superset (every 2:00):

- Chest Supported Row Machine: 10x10

- Dips: 10x10

Shoulder Superset (every 2:00):

- Cable Upright Face Pulls: 10x10

- DB Lateral Raises: 35’s x 10x10

Arms Superset (every 3:00):

- 1-Arm Cable Crossbody Pushdowns: 5x10 each arm

- 1-Arm Leaning DB Curls: 45 x 5x10

Cardio:

- None

Thursday 10.12.23

 Rest day.

Wednesday 10.11.23

 Rest day, but I walked the dog for 2.75 miles in 39:34 (401 calories).

Tuesday 10.10.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 10 x 5x10

- Standing Calf Raises: 90 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 10 x 5x5

Single Leg Hip Hinge with Calves and Knee Mobility (every 3:00):

- Landmine RDLs: 90 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 85 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 10 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 80x10, 110x9, 140x8, 170x7, 200x6, 230x 5x5

- Vacuum Trunk Twists: 10x20

Cardio:

- Walked the dog for 2.14 miles in 31:40 (314 calories)

Monday 10.09.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench Press Warm Ups: 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Bench Press Top Set: 325x3

- Slingshot Work Sets: 325x 3x5

- Band Pull Aparts: 10x10

Dips and Rotator Cuff Superset (every 3:00):

- Dips: 10 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.5 x 3x10

- DB Lateral Raises: 35’s x 2x11, 1x10

Triceps and Shoulders (every 3:00):

- JM Press: 97.5 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 50’s x 15

Cardio:

- None

Sunday 10.08.23

Strength Training:

Horizontal Row with Upper Back (every 2:00):

- Inverted Rows: 10 x 10x10

- Cable Face Pulls: Skipped

Downward Pull with Upper Back (every 2:00):

- Assisted Pull Ups: 10 x 4x10

- Band Pull Aparts: Skipped

Upward Pull with Upper Back (every 2:00):

- Landmine High Pulls: 50.5 x 3x12

- Band Pull Aparts: Skipped

Biceps with Upper Back (every 2:00):

- 1-Arm DB Curls: 50x 2x11, 1x10

- Band Pull Aparts: 3x10

Cardio:

- None

Saturday 10.07.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 9.75 x 5x10

- Standing Calf Raises: 84.75x 5x10

- Heels Elevated Air Squats: 9.75x 5x5

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 79.75 x 5x8

- Standing Calf Raises: 84.75x 5x10

- Heels Elevated Air Squats: 9.75x 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 325x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Friday 10.06.23

Strength Training:

Close Grip Slingshot Bench with Upper Back (every 3:00):

- Bench Warm Ups: 55x11,105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Slingshot Bench Press: 320x 3x5

- Band Pull Aparts: 10x10

Dips and Rotator Cuff Superset (every 3:00):

- Dips: 9.75 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.25 x 3x12

- DB Lateral Raises: 35’s x 1x11, 2x10

Triceps and Shoulders (every 3:00):

- JM Presses: 97 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 25 reps

Cardio:

- Walked the dog for 2.15 miles in 30:58 (316 calories)

Thursday 10.05.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 9.75 x 10x10

- Cable Upright Face Pulls: 60x 1x10, 57x 4x10 (with first 5 sets of rows)

- Cable Horizontal Face Pulls: 70x 1x10, 67x 4x10 (with second 5 sets of rows)

Downward Pull with Rotator Cuffs (every 3:00):

- Assisted Parallel Grip Pull Ups: 9.75 x 4x10

- No Moneys: 4x10

Upward Pull with Rotator Cuffs (every 3:00):

- 1-Arm Landmine High Pulls: 50.25 x 3x12

- No Moneys: 3x10

Biceps with Rotator Cuffs (every 3:00):

- Barbell Spider Curls: 90.5x 3x12

- No Moneys: 3x10

Cardio:

- None

Wednesday 10.04.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 9.5 x 5x10

- Standing Calf Raises: 84.5 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 9.5 x 4x6, 3x5

Single Leg Hip Hinge with Calves and Knee Mobility (every 3:00):

- Landmine RDLs: 89.5 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 84.5 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 9.5 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 79x10, 109x9, 139x8, 169x7, 199x6, 229x 5x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Tuesday 10.03.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench Press Warm Ups: 55x11, 105x10, 145x9, 195x8, 235x7, 285x6, 395x 10 second hold 

- Bench Press Work Sets: 325x2, 295x5, 265x8

- Band Pull Aparts: 10x10

Dips and Rotator Cuff Superset (every 3:00):

- Dips: 9.55 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50.25 x 3x12

- DB Lateral Raises: 35’s x 1x11, 2x10

Triceps and Shoulders (every 3:00):

- 1-Arm Cable Pushdowns: 40 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Body Skull Crushers @ 20: 25 reps

Cardio:

- None

Monday 10.02.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 9.5 x 10x10

- Cable Face Pulls: 67x 6x10, 63x 4x10

Downward Pull with Upper Back (every 3:00):

- Assisted Pull Ups: 9.5 x 4x10

- Band Pull Aparts: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 50.25 x 3x12

- Band Pull Aparts: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm DB Curls: 50x 1x11, 2x10

- Band Pull Aparts: 3x10

Cardio:

- None

Sunday 10.01.23

 Resat day.

Saturday 09.30.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 9.25 x 5x10

- Standing Calf Raises: 84.25x 5x10

- Heels Elevated Air Squats: 9.25x 3x6, 2x5

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 79.25 x 5x8

- Standing Calf Raises: 84.25x 5x10

- Heels Elevated Air Squats: 9.25x 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 324x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Friday 09.29.23

 Strength Training:

Close Grip Slingshot Bench with Upper Back (every 3:00):

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7 

- Slingshot Bench Press: 315x6, 328x 3x5

- Band Pull Aparts: 10x10

Dips and Rotator Cuff Superset (every 3:00):

- Dips: 9.25 x 4x10

- No Moneys: 4x10

Shoulders Superset (every 3:00):

- 1-Arm Tall Kneeling Landmine Presses: 50 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps and Shoulders (every 3:00):

- JM Presses: 96.5 x 3x12

- DB Lateral Raises: 35’s x 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 24 reps

Cardio:

- Walked the dog for 2.12 miles in 30:43 (307 calories)

Thursday 09.28.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 9.25 x 10x10

- Cable Face Pulls: 67x 5x10, 63x 5x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 9.25 x 4x10

- Band Pull Aparts: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 50 x 3x12

- Band Pull Aparts: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 90x 3x12

- Band Pull Aparts: 3x10

Cardio:

- None

Wednesday 09.27.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 9 x 5x10

- Standing Calf Raises: 84 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 9 x 2x6, 3x5

Single Leg Hip Hinge with Calves and Knee Mobility (every 3:00):

- Landmine RDLs: 89 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 84 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 9 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 78x10, 108x9, 138x8, 168x7, 198x6, 228x5x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Tuesday 09.26.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x6, 390x 10s hold, 320x5, 290x8, 260x11

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 9 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 50 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 40x 2x12, 37x 1x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 24 reps

Cardio (300 calories minimum):

- None

Monday 09.25.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 9 x 10x10

- Cable Face Pulls: 67x 4x10, 63x 6x10

Downward Pull with Upper Back (every 3:00):

- Assisted Pull Ups: 9 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 50 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm DB Curls: 50x 3x10

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio:

- None

Sunday 09.24.23

 Rest day.

Saturday 09.23.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 8.75 x 5x10

- Standing Calf Raises: 83.75x 5x10

- Heels Elevated Air Squats: 8.75x 3x6, 2x5

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 78.75 x 5x8

- Standing Calf Raises: 83.75x 5x10

- Heels Elevated Air Squats: 8.75x 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 323x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- None

Friday 09.22.23

Strength Training:

Close Grip Slingshot Bench with Upper Back (every 3:00):

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 

- Slingshot Bench Press: 275x7, 315x6, 326x 3x5

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8.75 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 49.75 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 96 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 23 reps

Cardio:

- Walked the dog for 2.19 miles in 31:37 (318 calories)

Thursday 09.21.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 8.75 x 10x10

- Cable Face Pulls: 67x 3x10, 63x 7x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 8.75 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 49.75 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 88.5x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio:

- Walked the dog for 2.16 miles in 30:07 (325 calories)

Wednesday 09.20.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 8.5 x 5x10

- Standing Calf Raises: 83.5 x 5x10 (75+ a weighted vest)

- Heels Elevated Air Squats: 8.5 x 2x6, 3x5

Single Leg Hip Hinge with Calves and Knee Mobility (every 3:00):

- Landmine RDLs: 88.5 x 5x8 (80 + a weighted vest)

- Standing Calf Raises: 83.5 x 5x10 (75 + a weighted vest)

- Heels Elevated Air Squats: 8.5 x 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 77x10, 107x9, 137x8, 167x7, 197x6, 227x5x5

- Vacuum Trunk Twists: 10x20

Cardio (300 calories minimum):

- None

Tuesday 09.19.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x5, 370x 10s hold, 320x4, 290x7, 260x10

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 49.5 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 40x 1x12, 37x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 23 reps

Cardio (300 calories minimum):

- None

Monday 09.18.23

 Rest day, but played in a golf tournament.

Sunday 09.17.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 8.5 x 10x10

- Cable Face Pulls: Skipped

Downward Pull with Upper Back (every 3:00):

- Assisted Pull Ups: 8.5 x 4x10

- Band Pull Aparts: Skipped

- No Moneys: Skipped

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 49.5 x 3x12

- Band Pull Aparts: Skipped

- No Moneys: Skipped

Biceps with Upper Back (every 3:00):

- 1-Arm DB Curls: 45x 3x12

- Band Pull Aparts: Skipped

- No Moneys: Skipped

Cardio (300 calories minimum):

- None

Saturday 09.16.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 8.25 x 5x10

- Standing Calf Raises: 83.25x 5x10

- Heels Elevated Air Squats: 1x6, 4x5

Single Quads with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 78.25 x 5x8

- Standing Calf Raises: 73.25x 5x10

- Heels Elevated Air Squats: 5x5

Deadlifts and Core (every 3:00):

- Deadlifts: 45x12, 95x11, 135x10, 185x9, 225x8, 275x7, 315x6, 322x 3x5

- Vacuum Trunk Twists: 10x20

Cardio:

- Walked the dog for 1.82 miles in 29:29 (237 calories)

Friday 09.15.23

Strength Training:

Close Grip Slingshot Bench with Upper Back (every 3:00):

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 

- Slingshot Bench Press: 275x7, 315x6, 324x 3x5

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8.25 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneyss: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 49.25 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 95.5 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 22 reps

Cardio (300 calories minimum):

- Walked the dog for 2.37 miles in 36:43 (355 calories)

Thursday 09.14.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 8.25 x 10x10

- Cable Face Pulls: 67x 2x10, 63x 8x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 8.25 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 49.25 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 88x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- None

Wednesday 09.13.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 8 x 5x10

- Standing Calf Raises: 80x 5x12

- Heels Elevated Air Squats: 1x6, 4x5

Single Leg Hip Hinge with Calvesk and Knee Mobility (every 3:00):

- Landmine RDLs: 88.5 x 5x8

- Standing Calf Raises: 80x 1x12, 4x11

- Heels Elevated Air Squats: 5x5

Squats and Core (every 3:00):

- Safety Bar Squats: 76x10, 106x9, 136x8, 166x7, 196x6, 226x5x5

- Vacuum Trunk Twists: 10x20

Cardio (300 calories minimum):

- None

Tuesday 09.12.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x4, 370x 10s hold, 320x3, 290x6, 260x9

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 8 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Cable Face Pulls: 67x 1x10, 63x 3x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 49 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 22 reps

Cardio (300 calories minimum):

- None

Monday 09.11.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 8 x 10x10

- Cable Face Pulls: 67x 1x10, 63x 9x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 8 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 49 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm Cable Curls: 43x 1x12, 40x 2x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- None

Sunday 09.10.23

 Rest day.

Saturday 09.09.23

Strength Training:

Close Grip Slingshot Bench with Upper Back (every 3:00):

- Bench Warm Ups: 45x12, 95x11, 135x10, 185x9, 225x8, 

- Slingshot Bench Press: 275x7, 315x6, 322x 3x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.75 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Ring Face Pulls: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 48.75 x 3x12

- Ring Face Pulls: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 95 x 3x12 (go up .5 pounds each week)

- Ring Face: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 21 reps

Cardio (300 calories minimum):

- None

Friday 09.08.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 7.75 x 10x10

- Ring Face Pulls: 10x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Pull Ups: 7.75 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 48.75 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 87.5 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.13 miles in 35:57 (325 calories)

Thursday 09.07.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 7.5 x 5x10

- Standing Calf Raises: 80x 5x12

- Heels Elevated Air Squats: 5x5

Single Leg Hip Hinge with Calvesk and Knee Mobility (every 3:00):

- Landmine RDLs: 88 x 5x8

- Standing Calf Raises: 80x 5x11

- Heels Elevated Air Squats: 5x5

Squats and Upper Back (every 3:00):

- Safety Bar Squats: 75 x10, 105 x9, 135 x8, 165 x7, 195 x6, 225 x5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (300 calories minimum):

- None

Wedesday 09.06.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 50x11, 100x10, 140x9, 190x8, 230x7, 280x3, 370x 10s hold, 320x2, 290x5, 260x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Cable Face Pulls: 63x 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 48.5 x 3x12

- Cable Face Pulls: 63x 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12 (stay at this weight)

- Cable Face Pulls: 63x 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 21 reps

Cardio (300 calories minimum):

- None

Tuesday 09.05.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 7.5 x 10x10

- Cable Face Pulls: 63x 10x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 7.5 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 48.5 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm Cable Curls: 40x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- None

Monday 09.04.23

 Rest day.

Sunday 09.03.23

 Rest day.

Saturday 09.02.23

Strength Training:

Close Grip Slingshot Bench with Upper Back (every 3:00):

- Bench Warm Ups: 50x11, 100x10, 140x9, 190x8, 230x7

- Slingshot Bench Press: 280x6, 320x 4x5 (go up 1 pound each week)

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7.25 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 48.25 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- JM Presses: 95 x 3x12 (go up .5 pounds each week)

- No Moneys: 3x10

Triceps Finisher:

- Incline Elbows Out DB Extensions: 40’s x 20 reps

Cardio (300 calories minimum):

- None

Friday 09.01.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 7.25 x 10x10

- Ring Face Pulls: 10x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 7.25 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x102.32 

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 48.25 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 87 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.32 miles in 33:05 (341 calories)

Thursday 08.31.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 7.25 x 5x10

- Standing Calf Raises: 8x 4x12, 1x11

- Heels Elevated Air Squats: 5x10

Single Leg Hip Hinge with Calves and Knee Mobility (every 3:00):

- Bulgarian Split Squats: 72.5 x 5x8

- Standing Calf Raises: 80x 5x11

- Heels Elevated Air Squats: 5x10

Hip Hinge and Upper Back (every 3:00):

- Deadlifts: 100 x10, 140 x9, 190 x8, 230 x7, 280 x6, 320 x5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (300 calories minimum):

- None

Wednesday 08.30.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 50x7, 100x6, 140x5, 190x4, 230x3, 280x2, 320x1, 290x4, 260x7, 250x10

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 7 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 48 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12 (stay at this weight)

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 20: 20 reps

Cardio (300 calories minimum):

- None

Tuesday 08.29.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 7 x 10x10

- Cable Face Pulls: 63x 9x10, 60x 1x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 7 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 48 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Cable Curls: 40's x 3x12 (after failure switch to alternating curls to finish each set, stay at this weight)

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- 

Monday 08.28.23

Strength Training:

Hamstrings with Calves and Knee Mobility (every 3:00):

- Hanging Leg Curls: 7x 5x10

- Standing Calf Raises: 80x 3x12, 2x11

- Heels Elevated Air Squats: 5x10

Single Leg Hip Hinge with Calvesk and Knee Mobility (every 3:00):

- Landmine RDLs: 87.75x 5x8

- Standing Calf Raises: 80x 5x11

- Heels Elevated Air Squats: 5x10

Squats and Upper Back (every 3:00):

- Safety Bar Squats: 74.5 x10, 104.5 x9, 134.5 x8, 164.5 x7, 194.5 x6, 224.5 x5x5

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Cardio (300 calories minimum):

- None

Sunday 08.27.23

 Rest day.

Saturday 08.26.23

 Rest day, but ran/walked a charity 5k in 44:08 (519 calories).

Friday 08.25.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 315x5, 280x8, 250x11, 220x14

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6.75 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47.75 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 109.5 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 25 reps

Cardio (300 calories minimum):

- Walked the dog for 2.33 miles in 33:12 (343 calories)

Thursday 08.24.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6.75 x 10x10

- Cable Face Pulls: 63x 8x10, 60x 2x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 6.75 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 47.75 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 86.5x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- 

Wednesday 08.23.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 74x10, 104x9, 134x8, 164x7, 194x6, 224x5 (go up 1 pound each week)

- Standing Calf Raises: 80x 2x12, 4x11

Single Leg Quads and Calves  (every 3:00):

- Safety Bar Bulgarian Split Squats: 72x 4x8 (go up .5 pounds each week)

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 79x10, 139x9, 189x8, 229x7, 279x6, 319x5 (go up 1 pound each week)

- Band Pull Aparts: 6x10

- No Moneys: 6x10

Single Leg Hamstrings/Glutes with Upper Back (every 3:00):

- Landmine RDL's: 87.5 x 4x8 (go up .5 pounds each week)

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None

Tuesday 08.22.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 280x7, 250x10, 220x13

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47.5 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37 x 3x12 (stay at this weight)

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 24 reps

Cardio (300 calories minimum):

- 

Monday 08.21.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6.5 x 10x10

- Cable Face Pulls: 63x 7x10, 60x 3x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 6.5 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 47.5 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- 1-Arm Cable Curls: 40x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.35 miles in 33:11 (343 calories)

Sunday 08.20.23

 Rest day.

Saturday 08.19.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 280x6, 250x9, 220x12

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6.25 x 4x10

- DB Lateral Raises: 40’s x 4x10

- No Moneys: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47.25 x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 109 x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 23 reps

Cardio (300 calories minimum):

- None

Friday 08.18.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6.25 x 10x10

- Ring Face Pulls: 6.25x 10x10 

Downward Pull with Upper Back (every 3:00):

- Assisted Parallel Grip Pull Ups: 6.25 x 4x10

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Upward Pull with Upper Back (every 3:00):

- Landmine High Pulls: 47.25 x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Biceps with Upper Back (every 3:00):

- Barbell Spider Curls: 86x 3x12

- Band Pull Aparts: 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.32 miles in 32:43 (335 calories)

Thursday 08.17.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 73 x10, 103 x9, 133 x8, 163 x7, 193 x6, 223 x5 (go up 1 poound each week)

- Stranding Calf Raises: 80x 1x12, 5x11

Single Leg Quads and Calves  (every 3:00):

- Safety Bar Bulgarian Split Squats: 71.75 x 4x8 (go to 80, then go up .5 pounds each week)

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 978 x10, 138 x9, 188 x8, 228 x7, 278 x6, 318 x5 (go up 1 pound each week)

- Band Pull Aparts: 6x10

- No Moneys: 6x10

Single Leg Hamstrings/Glutes with Upper Back (every 3:00):

- Landmine RDL's: 87 x 4x8 (go up .5 pounds each week)

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None

Wednesday 08.16.23

Strength Training:

Horizontal Row with Upper Back (every 3:00):

- Inverted Rows: 6 x 10x10

- Cable Face Pulls: 63x 6x10, 60x 5x10 

- No Moneys: 10x10

Downward Pull with  (every 3:00):

- Assisted Parallel Grip Pull Ups: 6 x 4x10

- Rear Delt Rows: 86x 4x10

Upward Pull with Rear Delts (every 3:00):

- Landmine Upright Row: 47 x 3x12

- Rear Delt Swings: 35's x 3x10

Biceps with Rear Delts (every 3:00):

- 1-Arm Cable Curls: 40x 2x12, 37x 1x12

- Rear Delt Swings: 35's x 3x10

Cardio (300 calories minimum):

- None

Tuesday 08.15.23

 Rest day due to an early training day and a late meeting night at work.

Monday 08.14.23

 Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x8, 95x7, 135x6, 185x5, 225x4, 275x3, 315x2, 280x5, 250x8, 220x11

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 6x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 47x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 108.5 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 22 reps

Cardio (300 calories minimum):

- Walked the dog for 2.41 miles in 35:12 (347 calories)

Sunday 08.13.23

Rest day.

Saturday 08.12.23

Strength Training:

Horizontal Row with Upper Back and Push Ups (every 3:00):

- Inverted Rows: 5.75 x 10x10

- Band Pull Aparts: 10x10 

- Push Ups: 5.75 x 10x10

Downward Pull with Upper Back and Push Ups  (every 3:00):

- Assisted Pqarallel Grip Pull Ups: 5.75 x 4x10

- No Moneys: 4x10

- Push Ups: 5.75 x 4x10

Upward Pull with Rotator Cuff and Push Ups (every 3:00):

- Landmine Upright Row: 46.75 x 3x12

- No Moneys: 3x10

- Push Ups: 0x 3x10

Biceps with Push Ups (every 3:00):

- 1-Arm Cable Curls: 40x 1x12, 37x 2x12

- Push Ups: 0x 3x10

Cardio (300 calories minimum):

- None

Friday 08.11.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 315x1, 280x4, 250x7, 220x10

- Ring Face Pulls: 10x10

- No Moneys: 5x10 (after warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5.5x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 46.75x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 108 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 21 reps

Cardio (300 calories minimum):

- Walked the dog for 2.31 miles in 32:59 (328 calories)

Thursday 08.10.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 72.5 x10, 102.5 x9, 132.5 x8, 162.5 x7, 192.5 x6, 222.5 x5

- Stranding Calf Raises: 80x 6x11

Single Leg Quads and Calves  (every 3:00):

- Safety Bar Bulgarian Split Squats: 71.5 x 4x8

- Standing Calf Raises: 80x 4x11

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 97.5 x10, 137.5 x9, 187.5 x8, 227.5 x7, 277.5 x6, 317.5 x5

- Band Pull Aparts: 6x10

- No Moneys: 6x10

Single Leg Hamstrings/Glutes with Upper Back (every 3:00):

- Landmine RDL's: 86.75 x 4x8

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- Walked the dog for 2.12 miles in 30:13 (311 calories)

Wednesday 08.09.23

Strength Training:

Horizontal Row with Upper Back and Push Ups (every 3:00):

- Inverted Rows: 5.5 x 10x10

- Band Pull Aparts: 10x10 

- Push Ups: 5.5 x 10x10

Downward Pull with Upper Back and Push Ups  (every 3:00):

- Assisted Pull Ups: 5.5 x 4x10

- No Moneys: 4x10

- Push Ups: 5.5 x 4x10

Upward Pull with Rotator Cuff and Push Ups (every 3:00):

- Landmine Upright Row: 46.5 x 3x12

- No Moneys: 3x10

- Push Ups: 0x 3x10

Biceps with Push Ups (every 3:00):

- 1-Arm Cable Curls: 37x 3x12

- Push Ups: 0x 3x10

Cardio (300 calories minimum):

- Walked the dog (and Holly) for 2.33 miles in 41:34 (285 calories)

Tuesday 08.08.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 310x5, 280x8, 250x11, 220x114

- Cable Face Pulls: 63x 5x10, 60x 5x10

- No Moneys: 5x10 (after first 5 warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5.5 x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 46.5 x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Cable Pushdowns: 37x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 19: 20 reps

Cardio (300 calories minimum):

- Walked the dog for 2.11 miles in 30:13 (314 calories)

Monday 08.07.23

Strength Training:

Squats with Calves (every 3:00):

- Safety Bar Squats: 72x10, 102x9, 132x8, 162x7, 192x6, 222x5

- Stranding Calf Raises: 80x 6x11

Single Leg Quads and Calves  (every 3:00):

- Safety Bar Bulgarian Split Squats: 71.25 x 4x8

- Standing Calf Raises: 80x 3x11, 1x10

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 97x10, 137x9, 187x8, 227x7, 277x6, 317x5

- Band Pull Aparts: 6x10

- No Moneys: 6x10

Single Leg Hamstrings/Glutes with Upper Back (every 3:00):

- Landmine RDL's: 86.5 x 4x8

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- None

Sunday 08.06.23

Rest day.

Saturday 08.05.23

Strength Training:

Horizontal Row with Upper Back and Push Ups (every 3:00):

- Inverted Rows: 5.25x 10x10

- Band Pull Aparts: 10x10 

- Push Ups: 5.25x 10x10

Downward Pull with Upper Back and Push Ups  (every 3:00):

- Assisted Pull Ups: 5.25x 4x10

- No Moneys: 4x10

- Push Ups: 5.25x 4x10

Upward Pull with Rotator Cuff and Push Ups (every 3:00):

- Landmine Upright Row: 46.25x 3x12

- No Moneys: 3x10

- Push Ups: 0x 3x10

Biceps with Push Ups (every 3:00):

- Barbell Spider Curls: 85.5x 3x12

- Push Ups: 0x 3x10

Cardio (300 calories minimum):

- Walked the dog for 2.11 miles in 31:26 (306 calories)

Friday 08.04.23

Strength Training:

Close Grip Bench with Upper Back (every 3:00):

- Bench: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 310x4, 280x7, 250x10, 220x113

- Ring Face Pulls: 10x10

- No Moneys: 6x10 (after warm-up sets only)

Dips and Shoulders Superset (every 3:00):

- Dips: 5.25x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

Overhead Press with Upper Back (every 3:00):

- Landmine Presses: 46.25x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 107.5 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 25 reps

Cardio (300 calories minimum):

- Walked the dog for 2.33 miles in 33:29 (329 calories)

Thursday 08.03.23

Strength Training:

Squat with Calves (every 3:00):

- Safety Bar Squats: 71.5x10, 101.5x9, 131.5x8, 161.5x7, 191.5x6, 221.5x5

- Stranding Calf Raises: 80x 6x11

Single Leg Quads and Calves  (every 3:00):

- Safety Bar Bulgarian Split Squats: 71 x 4x8

- Standing Calf Raises: 80x 2x11, 2x10

Hip Hinge with Upper Back (every 3:00):

- Deadlift: 96.5x10, 136x.5x9, 186.5x8, 226.5x7, 276.5x6, 316.5x5

- Band Pull Aparts: 6x10

- No Moneys: 6x10

Single Leg Hamstrings/Glutes with Upper Back (every 3:00):

- Landmine RDL's: 86x 4x8

- Band Pull Aparts: 4x10

- No Moneys: 4x10

Cardio (300 calories minimum):

- Walked the dog for 2.25 miles in 37:02 (296 calories)