Monday 07.31.23

Strength Training:

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

- Bench: 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 310x3, 280x6, 250x9, 220x12

- Cable Face Pulls: 63x 4x10, 60x 6x10

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

Dips and Shoulders Superset (every 3:00):

- Dips: 5x 4x10

- DB Lateral Raises: 40’s x 4x10

- Band Pull Aparts: 4x10

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

- Landmine Presses: 46x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Reverse Grip Cable Pushdowns: 37x 2x12, 33x 1x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 24 reps

Cardio (300 calories minimum):

- None

Sunday 07.30.23

Strength Training:

Squat with Calves (every 3:00):

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

- Stranding Calf Raises: 75x 6x12

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

- Safety Bar Bulgarian Split Squats: 70.75 x 4x8

- Standing Calf Raises: 75x 4x12

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

- Deadlift: 96x10, 136x9, 186x8, 226x7, 276x6, 316x5

- Band Pull Aparts: 6x10

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

- Landmine RDL's: 85.75x 5x8

- Band Pull Aparts: 4x10

Cardio (300 calories minimum):

- None

Saturday 07.29.31

Strength Training:

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

- Inverted Rows: 4.75x 10x10

- Push Ups: 4.75x 10x10

- Band Pull Aparts: 10x10 

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

- Assisted Pull Ups: 4.75x 4x10

- Push Ups: 4.75x 4x10

- No Moneys: 4x10

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

- Landmine Upright Row: 45.75x 3x12

- Push Ups: 0x 3x10

- No Moneys: 3x10

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

- Barbell Spider Curls: 85x 3x12

- Push Ups: 0x 3x10

- No Moneys: 3x10

Cardio (300 calories minimum):

- None

Friday 07.28.23

Strength Training:

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

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 310x2, 280x5, 250x8, 220x11

- Ring Face Pulls: 10x10

- No Moneys: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 4.75x 4x10

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

- Band Pull Aparts: 4x10

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

- Landmine Presses: 45.75x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 107x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 24 reps

Cardio (300 calories minimum):

- Walked the dog for 2.08 miles in 29:57 (318 calories)

Thursday 07.27.23

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 70.5x10, 100.5x9, 130.5x8, 160.5x7, 190.5x6, 220.5x5

- Cable Face Pulls: 63x 3x10, 60x3x10

- Band Pull Aparts: 6x10

Single Leg Quads and Upper Back  (every 3:00):

- Safety Bar Bulgarian Split Squats: 70.5 x 4x8

- Cable Face Pulls: 60x 4x10

- Band Pull Aparts: 4x10

Hinge with Calves (every 3:00):

- Deadlift: 95.5x10, 135.5x9, 185.5x8, 225.5x7, 275.5x6, 315.5x5

- Standing Calf Raises: 80x 6x11

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

- Landmine RDL's: 85.5x 5x8

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

Cardio (300 calories minimum):

- None

Wednesday 07.26.23

Strength Training:

Horizontal Row with Push Ups (every 3:00):

- Chest Supported Rows: 76x13, 106x12, 136x11, 166x10, 196x9, 226x 5x8

- Push Ups: 10x10

Downward Pull with Push Ups  (every 3:00):

- Assisted Pull Ups: 4.5x 4x10

- Push Ups: 4x10

Upward Pull with Push Ups (every 3:00):

- Landmine Upright Row: 45.5x 3x12

- Push Ups: 3x10

Biceps with Push Ups (every 3:00):

- 1-Arm Cable Curls: 37x 1x12, 33x 2x10

Cardio (300 calories minimum):

- None

Tuesday 07.25.23

Strength Training:

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

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 305x5, 275x8, 245x11, 215x14

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

Dips and Shoulders Superset (every 3:00):

- Dips: 4.5x 4x10

- DB Lateral Raises: 40’s x 2x10, 35’s x 2x10

- Band Pull Aparts: 4x10

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

- Landmine Presses: 45.5x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- 1-Arm Reverse Grip Cable Pushdowns: 37x 1x12, 33x 2x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 23 reps

Cardio (300 calories minimum):

- None 

Monday 07.24.23

Strength Training:

Squat with Upper Back (every 3:00):

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

- Cable Face Pulls: 63x 3x10, 60x3x10

- Band Pull Aparts: 5x10

Single Leg Quads and Upper Back  (every 3:00):

- Safety Bar Bulgarian Split Squats: 70.25 x 4x8

- Cable Face Pulls: 60x 4x10

- Band Pull Aparts: 4x10

Hinge with Calves (every 3:00):

- Deadlift: 95x10, 135x9, 185x8, 225x7, 275x6, 315x5

- Standing Calf Raises: 80x 6x11

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

- Landmine RDL's: 85.25x 5x8

- Standing Calf Raises: 80x 4x10

Cardio (300 calories minimum):

- None

Sunday 07.23.23

 Rest day.

Saturday 07.22.23

Strength Training:

Horizontal Row with Push Ups (every 3:00):

- Chest Supported Rows: 75.5x13, 105.5x12, 135.5x11, 165.5x10, 195.5x9, 225.5x 5x8

- Push Ups: 10x10

Downward Pull with Push Ups  (every 3:00):

- Assisted Pull Ups: 4.25x 4x10

- Push Ups: 4x10

Upward Pull with Push Ups (every 3:00):

- Landmine Upright Row: 45.25x 3x12

- Push Ups: 3x10

Biceps with Push Ups (every 3:00):

- Lean Away DB Curls: 50x 1x12, 45x 2x10

Cardio (300 calories minimum):

- None

Friday 07.21.23

Strength Training:

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

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 305x4, 275x8, 245x11, 215x14

- Band Face Pulls: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 4.25x 4x10

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

- Band Pull Aparts: 4x10

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

- Landmine Presses: 45.25x 3x12

- Band Pull Aparts: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 106.5 x 3x12

- Band Pull Aparts: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 22 reps

Cardio (300 calories minimum):

- None 

Thursday 07.20.23

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 70x10, 100x9, 130x8, 160x7, 190x6 (do another set of 5 next time)

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Single Leg Quads and Upper Back  (every 3:00):

- Safety Bar Bul;garian Split Squats: 70x 5x8 (go up .25 ponds each time)

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Hinge with Calves (every 3:00):

- Deadlift: 95x10, 135x9, 185x8, 225x7, 275x6 (do another set of 5 next time)

- Standing Calf Raises: 80x 5x11

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

- Landmine RDL's: 85x 5x8 (go up .25 pounds each time)

- Standing Calf Raises: 80x 5x10

Cardio (300 calories minimum):

- None

Wednesday 07.19.23

Strength Training:

Horizontal Row with Push Ups (every 3:00):

- Chest Supported Rows: 75x13, 105x12, 135x11, 165x10, 195x9, 225x 5x8

- Push Ups: 10x10

Downward Pull with Push Ups  (every 3:00):

- Assisted Pull Ups: 4x 4x10

- Push Ups: 4x10

Upward Pull with Push Ups (every 3:00):

- Landmine Upright Row: 45x 3x12

- Push Ups: 3x10

Biceps with Push Ups (every 3:00):

- Cable Curls: 33's x 3x10

Cardio (300 calories minimum):

- None

Tuesday 07.18.23

Strength Training:

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

- Bench: 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 305x3, 275x7, 245x10, 215x13

- Ring Face Pulls: 10x10

- Band Pull Aparts: 10x10

Dips and Shoulders Superset (every 3:00):

- Dips: 4x 4x10

- DB Lateral Raises: 35’s x 4x10

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

- Landmine Presses: 45x 3x12

- No Moneys: 3x10

Triceps with Upper Back (every 3:00):

- Overhead Triceps Extensions: 106x 3x12

- No Moneys: 3x10

Triceps Finisher:

- Bodyweight Skull Crushers @ 18: 21 reps

Cardio (300 calories minimum):

- None 

Monday 07.16.23

 Rest day. Travelled home from Texas

Sunday 07.15.23

Training at the Laughlin AFB commercial gym…

Strength Training:

Squat and Calf Raises:

- Hack Squat Machine: 10x10 adding weight each set

- Standing Calf Raises: On the hack Squat, same weight, sets and reps

Upper Body Recovery::

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

- Push Ups: 10x10

Leg Finisher:

- 100 Walking Lunges

Cardio (300 calories minimum):

- None

Saturday 07.15.23

Training at the Laughlin AFB commercial gym…

Strength Training:

Horizontal Row with Push Ups:

- Row Machine: 10x10 working up to the whole stack

- Push Ups: 10x10

Low Cable Face Pulls with: Push Ups

- Face Pulls: 10x10

- Push Ups: 10x10

Lean Away DB Curls:

- 45 x 4x12

Hammer Curls:

- 50x 3x12

Cardio (300 calories minimum):

- None 

Friday 07.14.23

Training at the Laughlin AFB commercial gym…

Strength Training:

Bench Press:

- 45x11. 95x10, 135x9, 185x8, 225x7, 275x6, 300x5, 270x8, 240x12, 210x16

Push and Shoulders Superset:

- Dips: 0x 5x10

- DB Lateral Raises: 35’s x 5x10

Incline Elbows Out DB Extensions:

- 55’s x 4x12

Triceps Finisher:

- Alternating Single Arm Cable Pushdowns: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Cardio (300 calories minimum):

- None 

Thursday 07.13.23

Training at the Laughlin AFB commercial gym…

Strength Training:

Calf Machine:

- 5x10

Lying Hamstring Curl Machine:

- 5x10

Leg Extensions Machine:

- 5x10

Weighted 45 Degree Hip Extensions:

- 5x10

Glute kickback Machine:

- 5x10

DB Goblet Squats:

- 8x10, starting at 50 and going up in weight each set

Cardio (300 calories minimum):

- None

Wednesday 07.12.23

 Rest day. Travelled to Del Rio, Texas for Taylor’s graduation.

Tuesday 07.11.23

Strength Training:

Horizontal Row with Push Ups (every 3:00):

- Chest Supported Rows: 45x13, 95x12, 135x11, 185x10, 205x9, 225x 5x8

- Push Ups: 10x10

Downward Pull with Push Ups  (every 3:00):

- Assisted Pull Ups: 3x 4x10

- Push Ups: 4x10

Upward Pull with Push Ups (every 3:00):

- Landmine Upright Row: 45x 3x12

- Push Ups: 3x10

Biceps with Push Ups (every 3:00):

- Lean Away DB Curls: 40x 3x12

- Push Ups: 3x10

Cardio (300 calories minimum):

- walked the dog for 2.33 miles in 33:25 (344 calories)

Monday 07.10.23

Strength Training:

Push and Upper Back Superset #1(every 3:00):

- Bench Press: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 300x4, 270x7, 240x11, 210x15

- Cable Face Pulls: 63x 2x10, 60x8x10

Push and Upper Back Superset #2 (every 3:00):

- Dipsx 3x 4x10

- Band Pull Aparts: 4x10

Push and Upper Back Supperset #3 (every 3:00):

- 1-Arm Landmine Presses: 45x 3x12

- Band Pull Aparts: 1x14, 2x13

Triceps and Shoulders Isolation (every 3:00):

- Cable Pushdowns: 33's x 3x12

- Seated DB Lateral Raises: 35's x 3x12

Triceps Finisher (1 set to failure):

- Bodyweight Skull Crushers @ Hole 18: 20 reps

Cardio (300 calories minimum):

- None

Sunday 07.09.23

 Rest day, but walked the dog for 2.33 miles in 34:45 (322 calories)

Saturday 07.08.23

Strength Training:

Upper Body Pu1l Superset (every 3:00):

- Inverted Rows: 2x 10x10

- DB Face Pulls: 35’s x 5x10 (superset with the first 5 sets of rows)

- Rear Delt Swings: 35’s x 5x10 (superset with the second 5 sets of rows)

Upper Body Pull Circuit (every 3:00):

- Assisted Pull Ups: 2x 5x10

- Chest Supported Shrugs: 185x 5x10

Biceps and Upper Back Circuit (every 3:45):

- Spider Curls: 85x 4x12

- DB Y Raises: 15’s 4x12

Cardio (300 calories minimum):

- Walked the dog for 2.33 miles in 32:49 (352 calories)

Friday 07.07.23

Strength Training:

Upper Body Push (volume) with Upper Back (every 3:00):

- Dips: 2x 10x10

- Band Pull Aparts: 10x10

Upper Body Push with Upper Back (every 3:00):

- 1-Arm Landmine Presses: 50.5x 5x10

- No Moneys: 5x10

Triceps and Shoulders (every 3:00):

- Overhead Triceps Extensions: 105.5x 4x12

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

Triceps Finisher (1 set to failure):

- Bodyweight Skull Crushers @ hole 18: 19 reps

Cardio (300 calories minimum):

- Walked the dog for 2.34 miles in 32:43 (337 calories)

Thursday 07.06.23

Strength Training:

Hinge Movement and Calves (every 3:00):

- Trap Bar Deadlifts: 65x11, 115x10, 155x9, 205x8, 245x7, 295x 5x6

- Standing Calf Raises: 80x 4x11, 6x10

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

- Landmine RDL's: 84x 5x8

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Single Leg Quads and Upper Back (every 3:00):

- Bulgarian Split Squats: 55x 3x8, 50x 2x8

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Cardio:

- Walked the dog for 2.07 miles in 28:27 (306 calories)

Wednesday 07.05.23

Strength Training:

Upper Body Pu1l Superset (every 3:00):

- Chest Supported Rows: 45x13, 95x12, 135x11, 185x10, 205x9, 225x 3x8, 1x7, 1x6

- Chest Supported Shrugs: 45x13, 95x12, 135x11, 185x10, 205x9, 225x 3x8, 1x7, 1x6

Upper Body Pull Circuit (every 3:00):

- Assisted Pull Ups: 2x 5x10

- Cable Face Pulls: 63x 1x10, 60x 4x10

- Band Pull Aparts: 5x10

Biceps and Upper Back Circuit (every 3:00):

- Cable Curls: 33's x 4x12, 30's x 1x12

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Cardio (300 calories minimum):

- Walked the dog for 2.13 miles in 30:06 (310 calories)

Tuesday 07.04.23

Strength Training:

Upper Body Push (max set of 3-5, then max reps at 90, 80 and 70%) with Upper Back (every 3:00):

- Bench Press: 45x9, 95x8, 135x7, 185x6, 225x5, 275x4, 300x3, 270x6, 240x10, 210x14

- Band Pull Aparts: 10x10

Upper Body Push with Upper Back (every 3:00):

- 1-Arm Landmine Presses: 50x 5x10

- No Moneys: 5x10

Triceps and Shoulders (every 3:00):

- Overhead Triceps Extensions: 105x 4x12

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

Triceps Finisher (1 set to failure):

- Bodyweight Skull Crushers @ hole 18: 18 reps

Cardio (300 calories minimum):

- Walked the dog for 2.21 miles in 31:53 (316 calories)

Monday 07.03.23

 Rest day, but I did a few hours of paddle boarding.

Sunday 07.02.23

 Rest day, hanging out in Murphy’s.

Saturday 07.01.23

 Rest day. We went to Murphys for the 4th of July weekend.

Friday 06.30.23

Strength Training:

Traps, Upper Back, and Shoulders Circuit (every 3:45):

- Rack Scrape Shrugs: 226x 4x10

- DB Face Pulls: 45’s x 4x10

- DB Lateral Raises: 35’s x 4x10

Arms and Shoulders Circuit (every 3:45):

- Single DB Curls: 45x 1x11, 3x10

- Incline Elbows Out DB Extensions: 60’s x 1x11, 3x10

- DB Lateral Raises: 35’s x 4x10

Push, Pull, and Rear Delts (every 3:00):

- Inverted Rows: 1x 1x10

- Push Ups: 1x 10x10

- Band Pull Aparts: 10x10

Cardio (20:00 minimum):

- Skipped because it was WAY too hot.