Tuesday 12.31.24

Holiday training schedule…

Strength Training:

Push/ Pull Superset #1 (every 2:00):

- Face Pulls: 75.25 5x10

- Push Ups: 13.25 x 5x10

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

- Chest Supported Supinated Rows: 137x10, 187x9, 217x 5x8

- Dips: 0x10, 25x9, 47 x 5x8

Traps and Shoulders (every 3:00)

- Kelso Shrugs: 237x 4x8

- DB Lateral Raises: 40's x 1x10, 3x9

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 37.25 x 3x10

- 1-Arm Cable Hammer Curls: 31.5 x 3x10

Static Hang:

- 35 seconds

Cardio:

- 2.75 mile walk in 36:37 (393 calories)

Monday 12.30.24

Mobility Training:

Shoulder Mobility with Reverse Face Pulls and Pullovers:

- Banded Bully: 1:30 each side

- Banded Chest Distraction: 2:00 each side

- Lat Floss: 35x 1:30 each side (2 holes under squat height)

- Banded Front Rack: Blue Band x1:30 each side (1 hole under squat height)

- Rear Delt/ Trap Stretch: 1:30 each side

- The Chicken Wing: 1:30 each side

- The Coil: 1:30 each side

- Barbell Backpack Stretch: 1:30 (no bands, 5 holes under bench press height)

- BestShoulder Stretch Part 1: 1:30 each side

- Best Shoulder Stretch Part 2: 1:30 each side

- Reverse Face Pulls: 15's x 10x10 (after each stretch)

- Curl Bar Pullovers: 35x 10x10 (after each stretch)

Barbell Hang:

- 35 seconds

Sunday 12.29.24

 Rest day.

Saturday 12.28.24

Holiday training schedule…

Strength Training:

Hamstrings and Upper Back (every 2:30):

- Hanging Leg Curls: 26.75 x 6x10

- No Moneys: 2x16, 4x17

Squats and Upper Back (every 3:00):

- Safety Bar Squats: 70x10, 160x8, 218x 4x6 

- Band Pull Aparts: 2x16, 4x17

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 96.75x 5x8

Calves and Core (every 2:15)

- Standing Calf Raises: 164 x 5x10

- Weighted GHD Sit Ups: 2.5x 5x10

Static Hang:

- 34 seconds

Cardio:

- 2.74 mile walk in 37:15 (388 calories)

Friday 12.27.24

Holiday training schedule…

Strength Training:

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

- Lat Pulldowns: Stack x11, +10 x10, +20 x9, +30 x5x8

- Landmine Press: 0x11, 20x10, 40x9, 50.5x 5x8

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

- Landmine High Pulls: 50.5x 5x10

- Push Ups: 13x 5x10

Arms Superset (every 3:00):

- JM Press: 58x10, 88x9, 118x 5x8

- Preacher Curls: 38.5x 10, 58.5x 9, 78.5x 5x8

Static Hang:

- 34 seconds

Cardio:

- Walked 1.81 miles in 29:59 (237 calories)

Thursday 12.26.24

 Rest day.

Wednesday 12.25.24

 Rest day.

Tuesday 12.24.24

Holiday training schedule…

Strength Training:

Legs Superset #1 (every 4:00):

- Hanging Leg Curls: 26.5 x 6x10

- Bulgarian Split Squats: 26.5x 10, 66.5x 9, 96.5x 4x8

- No Moneys: 2x16, 4x17

Legs Superset #2 (every 4:00):

- Romanian Deadlifts: 135x10, 225x8, 240 x 4x6

- Safety Bar Squats: 70x 10, 160x 9, 217x 4x6

- Band Pull Aparts: 2x16, 4x17

Calves and Core (every 2:20)

- Standing Calf Raises: 163.5 x 5x10

- Weighted GHD Sit Ups: 2.5x 4x10, 0x 1x10

Static Hang:

- 34 seconds

Cardio:

- 3.01 mile walk in 39:59 (449 calories)

Monday 12.23.24

Holiday training schedule…

Strength Training:

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

- Chest Supported Supinated: 135x10, 185x9, 216.5x 5x8

- Dips: 0x10, 25x9, 46.5x 5x8

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

- Face Pulls: 73x 3x10, 70x 2x10

- Push Ups: 13x 5x10

Traps and Shoulders (every 3:00)

- Kelso Shrugs: 233x 4x8

- DB Lateral Raises: 40's x 4x9

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 37x 3x10

- DB Hammer Curls: 50x 3x10

Static Hang:

- 34 seconds

Cardio:

- 

Sunday 12.22.24

 Holiday training schedule…

Strength Training:

Legs Superset #1 (every 4:00):

- Hanging Leg Curls: 26.25 x 6x10

- Bulgarian Split Squats: 26.25x 10, 66.25x 9, 96.25x 4x8

- No Moneys: 2x16, 4x17

Legs Superset #2 (every 4:00):

- Deadlifts: 135x10, 225x8, 255 x 4x6

- Goblet Squats: 2.5x 10, 47.5x 9, 92.5x 4x8

- Band Pull Aparts: 2x16, 4x17

Calves and Core (every 2:20)

- Standing Calf Raises: 163x 5x10

- Weighted Push Ups: 0x 2x10, 2.5x 3x10

Static Hang:

- 34 seconds

Cardio:

- 2.02 mile walk in 27:39 (365 calories)

Saturday 12.21.24

Strength Training:

Traps and Shoulders Tri-set (every 4:00):

- Kelso Shrugs: 142 x10, 192 x9, 232 x 5x8

- DB Lateral Raises: 25’s x12, 35’s x11, 40’s x 3x9, 2x8

- No Moneys: 2x15, 5x14

Arms Superset #1 (every 3:20):

- JM Presses: 57.5 x10, 87.5 x9, 117.5 x 4x8

- Preacher Curls: 38 x10, 58 x8, 78 x 4x8

Arms Superset #2 (every 4:00)

- Seated 1-Arm Cable Pushdowns: 35.5 x 3x10

- Cable Hammer Curls: 31.25 x 3x10

Cardio:

- None due to rain

Friday 12.20.24

Strength Training:

Legs (every 4:00):

- Safety Bar Squats: 70x10, 160x8, 216x 4x6

- Romanian Deadlifts: 135x10, 225x8, 235x 4x6

- No Moneys: 6x10

Upper Body Push/ Pull #1 (every 3:00):

- Pike Pull Ups: 12 x 5x8

- Weighted Push Ups: 12x 4x10

Upper Body Push/Pull #2 (every 3:00)

- Cable Face Pulls Pulls: 75x 7x10

- Weighted Push Ups: 12x 7x10

Static Hang:

- 34 seconds

Cardio:

- 2.77 mile walk in 36:41 (372 calories)

Thursday 12.19.24

Strength Training:

Calves and Core:

- Standing Calf Raises: 162.5 x 5x10

- GHD Sit Ups: 0x 3x10, 2.5 x 2x10

Mobility Training:

Reverse Face Pulls with Band Pull Aparts:

- Reverse Face Pulls: 15's x 4x10, 20's x 1x10

- Band Pull Aparts: 5x20

Shoulder Mobility with Pullovers:

- Incline DB Stretch: 20's x 1:20

- Chest Fly Stretch: 20's x 1:20

- Lat Floss: 30x 1:30 (2 holes under squat height)

- Banded Front Rack: Blue Band 1:30 (1 hole under squat height)

- Side Banded Bully Stretch 1:30

- Rear Delt/ Trap Stretch 1:30

- The Coil 1:30

- Barbell Backpack Stretch 1:30 (no bands, 5 holes under bench press height)

- BestShoulder Stretch Part 1 1:30

- Best Shoulder Stretch Part 2 1:30

- Curl Bar Pullovers: 34x 10x10 (after each stretch)

Barbell Hang:

- 33 seconds

Wednesday 12.18.24

Strength Training:

Legs (every 4:00):

- Hanging Leg Curls: 26x 6x10

- Bulgarian Split Squats: 26x10, 66 (20's+vest) x9, 96 (35's+vest) x 4x8

- No Moneys: 6x10

Upper Body Push/ Pull #1 (every 3:00):

- Landmine Press: 25x10, 40x9, 50.25 x 5x8

- Cable Face Pulls: 70x 4x10, 73x 2x10

Upper Body Push/Pull #2 (every 3:00)

- Landmine High Pulls: 50.25x 5x10

- Weighted Push Ups: 12x 5x10

Static Hang:

- 33 seconds

Cardio:

- 2.75 mile walk in 35:06 (417 calories)

Tuesday 12.17.24

Strength Training:

Calves and Core:

- Standing Calf Raises: 162.5 x 5x10

- GHD Sit Ups: 0x 3x10, 2.5 x 2x10

Mobility Training:

Reverse Face Pulls with Band Pull Aparts:

- Reverse Face Pulls: 15's x 4x10, 20's x 1x10

- Band Pull Aparts: 5x20

Shoulder Mobility with Pullovers:

- Incline DB Stretch: 20's x 1:20

- Chest Fly Stretch: 20's x 1:20

- Lat Floss: 2x 26x 1:00, 1x 30x 1:00 (2 holes under squat height)

- Banded Front Rack: Blue Band 1:30 (1 hole under squat height)

- Side Banded Bully Stretch 1:30

- The Coil 1:30

- Barbell Backpack Stretch 1:30 (no bands, 5 holes under bench press height)

- Best Shoulder Stretch 1:30

- Curl Bar Pullovers: 34x 10x10 (after each stretch)

Barbell Hang:

- 33 seconds

Cardio:

- None due a late night at work

Monday 12.16.24

Strength Training:

Legs (every 4:00):

- Deadlifts: 135x10, 225x8, 50x 4x6

- Landmine Goblet Squats: 2x10, 47x9, 92x 4x8

- No Moneys: 6x10

Upper Body Push/ Pull #1 (every 3:00):

- Supinated Chest Supported Rows: 135x10, 185x9, 216 x 5x8

- Dips: 0x10, 25x9, 46 x 5x8

Upper Body Push/Pull #2 (every 3:00)

- Cable Face Pulls: 73x 2x10, 70x 3x10

- Weighted Push Ups: 12x 5x10

Static Hang:

- 33 seconds

Cardio:

- None

Sunday 12.15.24

 Rest day.

Saturday 12.14.24

Strength Training:

Traps and Shoulders Tri-set (every 3:00):

- Kelso Shrugs: 45x13, 95 x12, 135 x11, 185 x10, 225 x9, 231 x 5x8

- DB Lateral Raises: 15’s x15, 20’s x14, 25’s x13, 35’s x 1x12, 1x11, 40’s x 2x9, 2x8

Arms Superset #1 (every 3:00):

- JM Presses: 57 x10, 87 x9, 117 x 4x8

- Preacher Curls: 37 x10, 57 x8, 77 x 4x8

Arms Superset #2 (every 4:00)

- Seated 1-Arm Cable Pushdowns: 35.25 x 3x10

- Cable Hammer Curls: 31 x 3x10

Cardio:

- None due to rain

Friday 12.13.24

Strength Training:

Hamstrings and Shoulder Warm Up (every 2:00):

- Hanging Leg Curls: 25x 5x10

- Band Pull Aparts: 5x20

Legs Superset (every 4:00):

- Romanian Deadlift: 135x10, 225x8, 230 x 4x6

- Bulgarian Split Squats: 70x10, 90x9, 95.25 x4x8

Upper Body Push/Pull #1 (every 3:00):

- Pike Pull Ups: 11x 5x8

- Weighted Push Ups: 11x 5x10

Upper Body Push/Pull #2 (every 2:15):

- Cable Face Pulls: 73x 1x10, 70x 4x10

- Weighted Push Ups: 11x 5x10

Static Hang:

- 32 seconds

Cardio:

- 2.74 mile walk in 35:56 (416 calories)

Thursday 12.12.24

Strength Training:

Calves and Core (every 2:00):

- Standing Calf Raises: 161x 5x10

- GHD Sit Ups: 5x10

Mobility Training:

Reverse Face Pulls with Band Pull Aparts (every 2:00):

- Reverse Face Pulls: 15's x 5x10

- Band Pull Aparts: 5x20

Shoulder Mobility with Pullovers:

- Lat Floss: 3x 1:00 with 26 lbs KB

- Incline DB Stretch: 15's x 1:00

- Chest Fly Stretch: 15's x 1:00

- Banded Front Rack: Blue Band

- Chicken Wing

- Best Shoulder Stretch

- The Coil

- Barbell Backpack Stretch (no band)

- Curl Bar Pullovers: 32x 5x10 (after each stretch)

Barbell Hang:

- 32 seconds

Cardio:

- None due to rain

Wednesday 12.11.24

Strength Training:

Legs (every 4:00):

- Safety Bar Squats: 70x10, 160x8, 215x 4x6

- Landmine RDL's: 45x10, 90x9, 95.25x 4x8

Upper Body Push/ Pull #1 (every 3:00):

- Landmine Press: 25x10, 40x9, 50.25 x 5x8

- Cable Face Pulls: 70x 6x10, 73x 1x10

Upper Body Push/Pull #2 (every 3:00)

- Landmine High Pulls: 50.25x 5x10

- Weighted Push Ups: 11x 5x10

Static Hang:

- 32 seconds

Cardio:

- 2.02 mile walk in 25:45 (307 calories)

Tuesday 12.10.24

Strength Training:

Calves and Shoulder Warm Up (every 2:00):

- Standing Calf Raises: 161x 5x10

- Band Pull Aparts: 5x20

Mobility Training:

Lying Cuban Press with Chest Opener:

- Lying Cuban Press: 5's x10, 10's x10, 15's x10

- CHesy Fly Holds: 5's x :30, 10's x :30, 15's x :30

Reverse Face Pulls with Lat Flossing:

- Reverse Face Pulls: 20's x 3x10

- KB Lat Flossing: 18x 3x 1:00 each side

Shoulder Mobility with Pullovers:

- Banded Front Rack Stretch

- Best Shoulder Stretch

- Chicken Wing Stretch

- The Coil

- Barbell Backpack Stretch

- Curl Pullovers: 31x 5x10 (after each stretch)

Barbell Hang:

- 32 seconds

Cardio:

- 2.01 mile walk in 26:26 (304 calories)

Monday 12.09.24

Strength Training:

Legs (every 4:00):

- Deadlifts: 135x10, 225x9, 245x 4x8

- Landmine Goblet Squats: 1x10, 46x9, 91x 4x8

Upper Body Push/ Pull #1 (every 3:00):

- Supinated Chest Supported Rows: 135x10, 185x9, 215.5 x 5x8

- Dips: 0x10, 25x9, 45.5 x 5x8

Upper Body Push/Pull #2 (every 3:00)

- Cable Face Pulls: 73x 1x10, 70x 4x10

- Weighted Push Ups: 11x 5x10

Static Hang:

- 32 seconds

Cardio:

- None

Sunday 12.08.24

 Rest day. Walked the dog for 2.76 miles in 37:57 (402 calories)

Saturday 12.07.24

Strength Training:

Traps and Shoulders Tri-set (every 3:00):

- Kelso Shrugs: 45x13, 95 x12, 135 x11, 185 x10, 225 x9, 230.5 x 5x8

- DB Lateral Raises: 15’s x15, 20’s x14, 25’s x13, 35’s x 1x12, 1x11, 40’s x 1x9, 3x8

Arms Superset #1 (every 3:00):

- JM Presses: 56.5 x10, 86.5 x9, 116.5 x 4x8

- Preacher Curls: 36.5 x10, 56.5 x8, 76.5 x 4x8

Arms Superset #2 (every 4:00)

- Seated 1-Arm Cable Pushdowns: 35x 3x10

- Cable Hammer Curls: 30x 3x10

Cardio:;

- 2.01 mile walk (no weighted vest) in 29:46 (264 calories)

Friday 12.06.24

Due to cellulitis and missing a full body day Wednesday, I'm doing the lower body work for Wednesday and today in this workout. Then I'll get back on track with full-body workouts.

Strength Training:

Legs Superset #1 (every 4:00):

- Safety Bar Squats: 70x 10, 160x8, 210x 5x6

- Landmine RDLs: 45x10, 70x9, 95x 5x8

Legs Superset #2 (every 4:00):

- Romanian DL: 135x10, 185x8, 225x 5x6

- Bulgarian Split Squats: 70x10, 90x9, 95x 5x8

Legs and Core Superset #3 (every 2:30)

- Standing Calf Raises: 160x 5x10

- GHD Sit Ups 5x10

Cardio:

- Walked the dog for 2.01 miles (no vest) in 27:34 (280 calories)

Thursday 12.05.24

Due to cellulitis and missing a full body day yesterday, I'm doing the upper body work for yesterday and tomorrow today, followed by the lower body work tomorrow. Then I'll get back on track with full-body workouts.

Strength Training:

Push/ Pull Superset #1 (every 3:30):

- Landmine Press: 0x10, 25x9, 50x 5x8

- Landmine High Pull: 0x12, 25x11, 50x 5x10

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

- Chest Supported Rows: 135x10, 185x9, 215x 5x8

- Dips: 0x10, 25x9, 45x 5x8

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

- Pike Chin Ups: 10x 5x10

- Weighted Push Ups: 10x 5x10

Static Hang:

- 31 seconds

Cardio:

- None due to an infection in my right shin

Wednesday 12.04.24

Forced rest day due to cellulitis in my leg.

Tuesday 12.03.24

Mobility Training:

Calves and Shoulder Warm Up (every 2:30):

- Standing Calf Raises: 160x 4x10

- Band Pull Aparts: 4x25

Weighted Shoulder Mobility (every 2:30):

- Reverse Face Pulls: 10's x 4x10

- Curl Bar Pullovers: 30x 4x10

Banded Distraction Mobility Work:

- Chet Series

- Shoulder Series

Cardio:

- None due to a late night at work.

Monday 12.02.24

Strength Training:

Legs (every 4:00):

- Deadlifts: 135x10, 185x9, 235x 4x8

- Landmine Goblet Squats: 0x10, 45x9, 90x 4x8

Upper Body Push/ Pull #1 (every 3:00):

- Supinated Chest Supported Rows: 135x10, 185x9, 215x 5x8

- Dips: 0x10, 25x9, 45x 5x8

Upper Body Push/Pull #2 (every 3:00)

- Cable Face Pulls: 70x 5x10

- Weighted Push Ups: 10x 5x10

Static Hang:

- 30 seconds

Cardio:

- None due to an infection in my right shin

Sunday 12.01.24

 Rest day.

Saturday 11.30.24

Strength Training:

Traps and Shoulders Tri-set (every 3:45):

- Kelso Shrugs: 50 x12, 100 x11, 140 x10, 190 x9, 230 x 4x8

- Cable Face Pulls: 55 x 1x14, 65 x 1x13, 70 x 1x12, 75 x 1x11, 80 x 4x10

- DB Lateral Raises: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 4x8

Arms Superset #1 (every 3:00):

- JM Presses: 56 x10, 86 x9, 116 x 4x8

- Preacher Curls: 36 x10, 56 x8, 76 x 4x8

Arms Superset #2 (every 4:00)

- Seated 1-Arm Cable Pushdowns: 36.5 x Skipped

- Cable Hammer Curls: 32.5 x Skipped

Cardio:;

- 2.75 mile walk with no weighted vest in 36:37 (423 calories)

Friday 11.29.24

Ramp up workout post vacation

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20.75 x 4x10

- Heels Elevated Squats: 20.75 x 4x10

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

- Landmine RDL's: 93.75 x 4x8

- GHD Sit Ups: 4x7

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

- Bulgarian Split Squats: 93.75 x 4x8

- GHD Sit Ups: 4x7

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123.75 x 4x10

- Safety Bar Squats: 123.75 x 4x10

- GHD Sit-Ups: 4x7

Cardio:

- 2.75 mile walk with no weighted vest in 37:53 (372 calories)

Thursday 11.28.24

 Rest day, prepping for Thanksgiving.

Wednesday 11.27.24

Ramp up post vacation workout

Strength Training:

Shoulders Circuit (every 3:30):

- Landmine Presses: 0 x 12, 25 x 11, 45 x 1x10 (add a set each session until 3x10)

- Landmine High Pulls: 0 x 12, 25 x 11, 45 x 1x10 (add a set each session until 3x10)

- Band Pull Aparts: 12, 11, 10

Push/ Pull Superset (every 3:00):

- Chest Supported Supinated Grip Rows: 135x10, 185x9, 215x 2x8 (add a set each session until 4x8)

- Weighted Dips: 0x10, 25x9, 45 x 2x8 (add a set each session until 4x8)

 Push/Pull Superset #2 (every 3:00):

- Shrugs: 235x 3x10

- Weighted Push Ups: 6x 3x10

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

- Pike Pull Ups: 6 x 3x10

- Weighted Push Ups: 6 x 3x10

Arms Superset (every 3:00):

- Spider Curls: 75.5 x 3x10

- 1-Arm Cable Pushdowns: 36.5 x 3x10

Cardio:

- 2.75 mile with no weighted vest in 36:19 (426 calories)

Tuesday 11.26.24

Ramp up workout with 3/5’s volume

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20.75 x 3x10

- Heels Elevated Squats: 20.75 x 3x10

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

- Landmine RDL's: 93.75 x 3x8

- GHD Sit Ups: 3x7

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

- Bulgarian Split Squats: 93.75 x 3x8

- GHD Sit Ups: 3x7

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123.75 x 3x10

- Safety Bar Squats: 123.75 x 3x10

- GHD Sit-Ups: 3x7

Cardio:

- 2.76 mile walk with no weighted vest in 38:18 (422 calories)

Monday 11.25.24

 Rest day. Travelled home from Costa Rica.

Sunday 11.24.24

Vacation workout in Costa Rica.

Strength Training:

Triceps and Shoulders with Squats:

- Cable Pushdowns: 10x10

- 1-Arm Cable Lateral Raises: 10x10

- Air Squats: 10x10

Biceps with Push Ups and Squats:

- 1-Arm Cable Curls: 5x10

- Push Ups: 5x10

- Air Squats: 5x10

Upper Ba \ck with Push Ups and Squats:

- Cable Face Pulls: 10x10

- Push Ups: 10x10

- Air Squats: 10x10

Calf Raises:

- Calf Raise Machine: 1x50

Cardio:

- None

Saturday 11.23.24

 Rest day.

Friday 11.22.24

 Rest day in Costa Rica.

Thursday 11.21.24

 Rest day in Costa Rica.

Wednesday 11.20.24

Vacation workout in Costa Rica.

Strength Training:

Shoulders:

- DB Lateral Raises: 5’s x16, 10’s x15, 15’s x14, 20’s x13, 25’s x12, 30’s x11, 35’s x10, 40’s x 1x9, 45’s x7, 50’s x6

- Prone Cuban Presses with the first few sets

Arms Superset:

- 1-Arm Cable Pushdowns: 5x10 (worked from 32.5 to 37.5 on the machine)

- 1-Arm Cable Curls: 5x10 (worked from 27.5 to 32.5 on the machine)

Pull/Push Circuit:

- 1-Arm Cable Rows: 5x10 (worked from 62.5 to 67.5 on the machine)

- Cable Shrugs: 5x10 (worked from 52.5 to 67.5 on both sides of the machine)

- Push Ups: 5x20

Rear Delt Fly Machine:

- 40x 150 (40 on the rear Delt fly machine)

Cardio:

- None

Tuesday 11.19.24

 Finally was able to travel to Costa Rica (should’ve gotten here three days ago), so another rest day.

Monday 11.18.24

 Rest day. Flights to Costa Rica got cancelled so we’re stranded in Houston.

Sunday 11.17.24

 Rest day. We travelled to Costa Rica for vacation.

Saturday 11.16.24

 Rest day. We helped Taylor and Brenna move into their new house.

Friday 11.15.24

Strength Training:

Traps and Shoulders Tri-set (every 3:45):

- Kelso Shrugs: , 48.5 x14, 98.5 x13, 138.5 x12, 188.5 x11, 228.5 x 4x10

- Cable Face Pulls: 50 x 1x14, 55 x 1x13, 60 x 1x12, 70 x 1x11, 75 x 4x10

- DB Lateral Raises: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 1x9, 3x8

Arms Superset #1 (every 3:00):

- JM Presses: 55.5 x12, 85.5 x11, 115.5 x 4x10

- Preacher Curls: 35.5 x12, 55.5 x1, 75.5 x 4x10

Arms Superset #2 (every 4:00)

- 1-Arm Cable Pushdowns: 36.5 x 3x10

- Cable Hammer Curls: 32.5 x 3x10

Cardio:

- 2.76 mile walk with a 30 pound weighted vest in 38:09 (395 calories)

Thursday 11.14.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20.75 x 5x10

- Heels Elevated Squats: 20.75 x 5x10

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

- Landmine RDL's: 93.75 x 5x8

- GHD Sit Ups: 5x6

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

- Bulgarian Split Squats: 93.75 x 5x8

- GHD Sit Ups: 5x7

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123.75 x 5x10

- Safety Bar Squats: 123.75 x 5x10

- GHD Sit-Ups: 5x7

Cardio:

- 2.75 mile walk with a 30 pound weighted vest in 38:42 (386 calories)

Wednesday 11.13.24

Strength Training:

Shoulder Warm Up (every 3:00):

- Arm Circles: 5x 2x10, 10x 1x10 (forward and backward circles, each arm)

- Prone Cuban Press: 5’s x 2x10, 10’s x 1x10

- Band Pull Aparts: 3x10

Push/ Pull Superset #1 (every 3:45):

- Landmine Presses: 15.5 x 12, 30.5 x 11, 45.5 x 3x10

- Landmine High Pulls: 15.5 x 12, 30.5 x 11, 45.5 x 3x10

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

- Chest Supported Supinated Grip Rows: 135x10, 185x9, 215x 5x8

- Weighted Dips: 0x10, 25x9, 45 x 5x8

 Push/Pull Superset #3 (every 3:00):

- Pike Pull Ups: 6 x 3x10

- Weighted Push Ups: 6 x 2x10, 1x max reps (today I got 22)

Cardio:

- None

Tuesday 11.12.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20.5 x 5x10

- Heels Elevated Squats: 20.5 x 5x10

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

- Landmine RDL's: 93.5 x 5x8

- GHD Sit Ups: 5x6

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

- Bulgarian Split Squats: 93.5 x 5x8

- GHD Sit Ups: 5x6

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123.5 x 5x10

- Safety Bar Squats: 123.5 x 5x10

- GHD Sit-Ups: 5x6

Cardio:

- None

Monday 11.11.24

Strength Training:

Shoulder Warm Up (every 2:00):

- Arm Circles: 5x 3x10 (forward and backward circles, each arm)

- Reverse Face Pulls: 5’s x 3x10

Push/ Pull Superset #1 (every 3:45):

- Landmine Presses: 15.25 x 12, 30.25 x 11, 45.25 x 3x10

- Landmine High Pulls: 15.25 x 12, 30.25 x 11, 45.25 x 3x10

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

- Chest Supported Rows: 135x10, 185x9, 214 5x8

- Weighted Dips: 0x10, 25x9, 44.25 x 5x8

 Push/Pull Superset #3 (every 3:30):

- Pike Chin Ups: 5.55 x 3x10

- Weighted Push Ups: 5.5 x 2x10, 1x max reps (today I got 21)

Cardio:

- None

Sunday 11.10.24

 Rest day.

Saturday 11.09.24

Strength Training:

Traps and Shoulders Tri-set (every 3:45):

- Kelso Shrugs: , 48x14, 98x13, 138x12, 188x11, 228 x 4x10

- DB Lateral Raises: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 4x8

- Rear Delt DB Swings: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 4x8

Arms Superset #1 (every 3:00):

- JM Presses: 55x12, 85x11, 115x 4x10

- Preacher Curls: 35x12, 55x1, 75x 4x10

Arms Superset #2 (every 4:00)

- 1-Arm Cable Pushdowns: 36.25 x 3x10

- 1-Arm DB Hammer Curls: 45x 3x10

Cardio:

- 2.76 mile walk with a 28 pound weighted vest in 38:19 (362 calories)

Friday 11.08.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20.25 x 5x10

- Heels Elevated Squats: 20.25 x 5x10

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

- Landmine RDL's: 93.25 x 5x8

- Cable Face Pulls: 70x 5x20

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

- Bulgarian Split Squats: 93.25 x 5x8

- Band Pull Aparts: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123.25 x 5x10

- Safety Bar Squats: 123.25 x 5x10

- GHD Sit-Ups: 4x8, 1x7

Cardio:

- 2.75 mile walk with a 27 pound weighted vest in 38:23 (391 calories)

Thursday 11.07.24

Strength Training:

Shoulder Warm Up (every 2:00):

- Arm Circles: 0x10, 5x10, 10x10 (forward and backward circles, each arm)

- Band Pull Aparts: 3x10

Push/ Pull Superset #1 (every 3:45):

- Landmine Presses: 15x 12, 30x 11, 45x 3x10

- Landmine High Pulls: 15x 12, 30x 11, 45x 3x10

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

- Chest Supported Rows: 135x10, 185x9, 213.75x 5x8

- Weighted Dips: 0x10, 25x9, 434x 5x8

 Push/Pull Superset #3 (every 3:30):

- Pike Chin Ups: 5.25 x 3x10

- Weighted Push Ups: 5.25 x 2x1, 1x max reps (today I got 20)

Cardio:

- None. My allergies were really bad after yesterday’s walk so I skipped it.

Wednesday 11.06.24

Cardio:

- 4.01 mile walk with a 26 pound vest in 55:23 (566 calories)

Tuesday 11.05.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 20 x 5x10

- Heels Elevated Squats: 20 x 5x10

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

- Landmine RDL's: 93 x 5x8

- Cable Face Pulls: 70x 5x20

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

- Bulgarian Split Squats: 93 x 5x8

- Band Pull Aparts: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 123 x 5x10

- Safety Bar Squats: 123 x 5x10

- GHD Sit-Ups: 3x8, 2x7

Cardio:

- None

Monday 11.04.24

Strength Training:

Push/ Pull Superset #1 (every 3:45):

- Landmine Presses: .75x 12, 15.75x 11, 30.75x 3x10

- Landmine High Pulls: .75x 12, 15.75x 11, 30.75x 3x10

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

- Chest Supported Rows: 135x10, 185x9, 213.5x 5x8

- Weighted Dips: 0x10, 25x9, 43.75x 5x8

 Push/Pull Superset #3 (every 3:00):

- Pike Chin Ups: 5 x 5x10

- Weighted Push Ups: 5x 5x10

Triceps (every 2:30):

- Tate Presses: 50's x 2x15 (do sets at an incline next time)

Cardio:

- 2.01 mile walk with 25 pound vest in 28:21 (277 calories)

Sunday 11.03.24

Cardio:

- 4.01 mile walk with a 25 pound vest in 57:23 (564 calories)

Saturday 11.02.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 213.25 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 227 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

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

- Landmine High Pulls: 56 x 3x10

- Push Ups: 3x11

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

- Lat Pulldowns: Stack+Band+20.5 x 3x10

- Push Ups: 2x11, 1x10

Biceps with Push Recovery (every 3:00):

- Spider Curls: 85x 3x10

- Push Ups: 3x10

Cardio:

- 2.01 mile walk with 24 pound vest in 30:57 (256 calories, Holly went with me so pace was slower)

Friday 11.01.24

Cardio:

- 4.03 mile walk with a 24 pound vest in 55:42 (572 calories)

Thursday 10.31.24

Strength Training:

Vertical Push (every 3:00):

- Landmine Press: 0.5 x12, 15.5x11, 30.5 3x10

- Weighted Shoulder Circles and Shoulder stretching between sets

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

- Dips: 0 x10, 25 x9, 43.5 x 5x8

- Cable Face Pulls: 70 x 7x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 86.25 x10, 116.25 x 4x9

- DCable Face Pulls: 70 x 5x10

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 33's x 3x10

- DB Lateral Raises: 40's x 3x8

Cardio:

- None

Wednesday 10.30.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 19.75 x 5x10

- Heels Elevated Squats: 19.75 x 5x10

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

- Landmine RDL's: 92.75 x 5x8

- Band Pull Aparts: 5x20

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

- Bulgarian Split Squats: 92.75 x 5x8

- No Moneys: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 122.75 x 5x10

- Safety Bar Squats: 122.75 x 5x10

- GHD Sit-Ups: 2x8, 3x7

Cardio:

- None

Tuesday 10.29.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 213 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 226 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

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

- Landmine High Pulls: 55.75 x 3x10

- Push Ups: 3x11

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

- Pike Pull Ups: 3 x 3x10

- Push Ups: 1x11, 2x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 81.5x 3x10

- Push Ups: 3x10

Cardio:

- 2.02 mile walk with 23 pound vest in 28:03 (275 calories)

Monday 10.28.24

Cardio:

- 4.01 mile walk with a 23 pound vest in 58:07 (554 calories)

Sunday 10.27.24

Strength Training:

Vertical Push (every 3:00):

- Landmine Press: 0.25 x12, 15.25x11, 30.25 3x10

- Band Pull Aparts: 5x20

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

- Dips: 0 x10, 25 x9, 43.25 x 5x8

- Cable Face Pulls: 72x 2x15, 5x14

Triceps and Rear Delts (every 3:00):

- JM Presses: 86 x10, 116 x 4x9

- DB Lateral Raises: 35’s x 5x10

Triceps (every 3:00):

- 1-Arm Crossover Cable Pushdowns: 36x 3x10

Cardio:

- None

Saturday 10.26.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 19.5 x 5x10

- Heels Elevated Squats: 19.5 x 5x10

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

- Landmine RDL's: 92.5 x 5x8

- Band Pull Aparts: 5x20

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

- Bulgarian Split Squats: 92.5 x 5x8

- No Moneys: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 122.5 x 5x10

- Safety Bar Squats: 122.5 x 5x10

- GHD Sit-Ups: Skipped cause my back was feeling iffy from golf yesterday

Cardio:

- 2.01 mile walk with a 22.5 pound vest in 29:16 (252 calories)

Friday 10.25.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212.75 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 225 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

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

- Landmine High Pulls: 55.5 x 3x10

- Push Ups: 3x11

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

- Lat Pulldowns: Stack+Band+20.25 x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 81.25x 3x10

- Push Ups: 3x10

Cardio:

- 2.02 mile walk with 22.25 pound vest in 28:38 (276 calories)

Thursday 10.24.24

Cardio:

- 4.02 mile walk with a 22 pound vest in 56:17 (571 calories)

Wednesday 10.23.24

Strength Training:

Shoulders Warm Up (ever 3:00):

- Landmine Press: 0x10, 20x10, 30x10

- Cable Face Pulls: 70x 3x10

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

- Dips: 0 x10, 25 x9, 43 x 5x8

- Cable Face Pulls: 70x 1x10, 73x 6x10

Triceps and Rear Delts (every 3:45):

- JM Presses: 85.75 x10, 115.75 x 4x9

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 37x 2x10, 1x9

- DB Lateral Raises: 35's x 3x12

Cardio:

- 2.01 mile walk with a 21.75 vest in 28:34 (276 calories)

Tuesday 10.22.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 19.25 x 5x10

- Heels Elevated Squats: 19.25 x 5x10

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

- Landmine RDL's: 92.25 x 5x8

- Band Pull Aparts: 5x20

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

- Bulgarian Split Squats: 92.25 x 5x8

- No Moneys: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 122.25 x 5x10

- Safety Bar Squats: 122.25 x 5x10

- GHD Sit-Ups: 1x8, 4x7

Cardio:

- 2.01 mile walk with a 21.5 pound vest in 28:44 (275 calories)

- 25 minutes of stretching for chest and shoulders

Monday 10.21.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212.5 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 224 x 3x10

- Band Neck Extensions: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

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

- 1-Arm Landmine High Pulls: 55.25 x 3x10

- Push Ups: 2x11, 1x10

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

- Pike Pull Ups: 2.75x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 81 x 3x10

- Push Ups: 3x10

Cardio:

- 2.02 mile walk with a 21.25 pound vest in 30:17 (274 calories)

Sunday 10.20.24

 Cardio:

- 4.03 mile walk with a 21 pound vest in 58:09 (559 calories)

Saturday 10.19.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 37.75 x9, 42.75 x 5x8

- Cable Face Pulls: 71.75x 10x10

Triceps and Rear Delts (every 3:45):

- JM Presses: 85.5 x10, 115.5 x 4x9

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 34.5x 3x10

- DB Lateral Raises: 35's x 2x12, 1x11

Cardio:

- 2.32 mile walk with a 20.75 vest in 33:44 (308 calories)

Friday 10.18.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 19 x 5x10

- Heels Elevated Squats: 19 x 5x10

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

- Landmine RDL's: 92 x 5x8

- Band Pull Aparts: 5x20

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

- Bulgarian Split Squats: 92 x 5x8

- No Moneys: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 122 x 5x10

- Safety Bar Squats: 122 x 5x10

- GHD Sit-Ups: 5x7

Cardio:

- 2.02 mile walk with 20.75 pound vest in 29:28 (291 calories)

Thursday 10.17.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212.25 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 223 x 3x10

- Band Neck Extensions: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

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

- 1-Arm Landmine High Pulls: 55x 3x10

- Push Ups: 1x11, 2x10

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

- Pike Pull Ups: 2.5x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 80.75x 3x10

- Push Ups: 3x10

Cardio:

- None

Wednesday 10.16.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 37.5 x9, 42.5 x 5x8

- Cable Face Pulls: 73x 5x10, 70x 1x10

Triceps and Rear Delts (every 3:45):

- JM Presses: 85.25 x10, 115.25 x 4x9

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

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

- DB Lateral Raises: 35's x 1x12, 2x11

Cardio:

- 2.01 mile walk with 20.75 pound vest in 29:41 (277 calories)

Tuesday 10.15.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 18.75 x 5x10

- Heels Elevated Squats: 18.75 x 5x10

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

- Landmine RDL's: 91.75 x 5x8

- Band Pull Aparts: 5x20

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

- Bulgarian Split Squats: 91.75 x 5x8

- No Moneys: 5x20

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121.75 x 5x10

- Safety Bar Squats: 121.75 x 5x10

- GHD Sit-Ups: 4x7, 1x6

Cardio:

- None

Monday 10.14.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 212 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 222 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x11 (with last set of shrugs)

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

- 1-Arm Cable High Pulls: 35x 3x10

- Push Ups: 3x10

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

- Lat Pulldowns: Stack+Band+20x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 80.5x 3x10

- Push Ups: 3x10

Cardio:

- 2.01 mile walk with 20.75 pound vest in 30:10 (265 calories)

Sunday 10.13.24

Cardio:

- 4.01 mile walk with 20.5 pound vest in 57:52 (558 calories)

Saturday 10.12.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 37.25 x9, 42.25 x 5x8

- Cable Face Pulls: 71.25 x 10x10

Triceps and Rear Delts (every 3:45):

- JM Presses: 85 x10, 115 x 4x9

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 32.25 x 3x10

- DB Lateral Raises: 35's x 3x11

Friday 10.11.24

Strength Training:

Legs Superset (every 3:00):

- Supine Leg Curls: 18.5 x 5x10

- Heels Elevated Squats: 18.5 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 91.5 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 91.5 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121.5 x 5x10

- Safety Bar Squats: 121.5 x 5x10

- GHD Sit-Ups: 3x7, 2x6

Thursday 10.10.24

Strength Training:

Horizontal Pull with Neck Extensions and External Rotation (every 3:00):

- Chest Supported Rows: 135 x11, 165 x10, 195 x9, 211.75 x 5x8

- Banded Neck Extensions: 8x10

- No Moneys: 8x10

Traps with Neck Extensions, External Rotation, and Push Recovery (every 3:00):

- Kelso Shrugs: 221 x 3x10

- Band External Rotation: 2x10 (with first 2 sets of shrugs)

- No Moneys: 2x10 (with first 2 sets of shrugs)

- Push Ups: 1x10 (with last set of shrugs)

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

- 1-Arm Cable High Pulls: 33x 2x10, 37x1x10

- Push Ups: 3x10

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

- Pike Pull Ups: 2.25 x 3x10

- Push Ups: 3x10

Biceps with Push Recovery (every 3:00):

- GHD Preacher Curls: 80.25x 3x10

- Push Ups: 3x10

Wednesday 10.09.24

  Rest day. Rucked 4 miles with the dog wearing a 20.25 lbs vest.

Tuesday 10.08.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 37 x9, 42 x 5x8

- Cable Face Pulls: 73x 4x10, 70x 6x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 74.5 x12, 94.5 x11, 114.5 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 33x 3x10, 1x9

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

Monday 10.07.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 61.5 x13, 91.5 x12, 121.5 x11, 151.5 x10, 181.5 x9, 211.5 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 220 x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 2 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 3x10, 1x9 (work up to 4x10)

- External Rotations: 3x10

Sunday 10.06.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 18.25 x 5x10

- Heels Elevated Squats: 18.25 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 91.25 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 91.25 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121.25 x 5x10

- Safety Bar Squats: 121.25 x 5x10

- GHD Sit-Ups: 2x7, 3x6

Saturday 10.05.24

 Rest day. Rucked 4 miles with the dog wearing a 20 lbs vest.

Friday 10.04.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 61.25 x13, 91.25 x12, 121.25 x11, 151.25 x10, 181.25 x9, 211.25 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 219 x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 1.75 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 1x10, 3x9 (work up to 4x10)

- External Rotations: 3x10

Thursday 10.03.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 36.75 x9, 41.75 x 5x8

- Cable Face Pulls: 73x 3x10, 70x 7x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 74.25 x12, 94.25 x11, 114.25 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:45):

- 1-Arm Crossover Cable Pushdowns: 33x 2x10, 2x9

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

Wednesday 10.02.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 18 x 5x10

- Heels Elevated Squats: 18 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 91 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 91 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 121 x 5x10

- Safety Bar Squats: 121 x 5x10

- GHD Sit-Ups: 1x7, 4x6

Tuesday 10.01.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 61 x13, 91 x12, 121 x11, 151 x10, 181 x9, 211 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 218 x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 1.5 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 1x10, 3x9 (work up to 4x10)

- External Rotations: 3x10

Monday 09.30.24

 Rest day. Played in a gold tournament.

Sunday 09.29.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 36.5 x9, 41.5 x 5x8

- Cable Face Pulls: 70.75x 10x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 74 x12, 94 x11, 114 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 32x 5x10

- DB Lateral Raises: 35's x 5x10

Saturday 09.28.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 17.75 x 5x10

- Heels Elevated Squats: 17.75 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 90.75 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 90.75 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 120.75 x 5x10

- Safety Bar Squats: 120.75 x 5x10

- GHD Sit-Ups: Skipped

Friday 09.27.24

 Rest day. 

Thursday 09.26.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 60.75 x13, 90.75 x12, 120.75 x11, 150.75 x10, 180.75 x9, 210.75 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 217x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 1.25 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 4x9 (work up to 4x10)

- External Rotations: 3x10

Wednesday 09.25.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 36.25 x9, 41.25 x 5x8

- Cable Face Pulls: 73x 2x10, 70x 8x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 73.75 x12, 93.75 x11, 113.75 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 33x 1x10, 4x9

- DB Lateral Raises: 35's x 5x10

Tuesday 09.24.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 17.5 x 5x10

- Heels Elevated Squats: 17.5 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 90.5 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 90.5 x 5x8

Calves with Squats and Core (every 3:00)

- Standing Calf Raises: 120.5 x 5x10

- Safety Bar Squats: 120.5 x 5x10

- GHD Sit-Ups: 5x6 (add a rep each week)

Monday 09.23.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 60.5 x13, 90.5 x12, 120.5 x11, 150.5 x10, 180.5 x9, 210.5 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 216x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 1 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 3x9, 1x8 (work up to 4x10)

- External Rotations: 3x10

Sunday 09.22.24

 Rest day.

Saturday 09.21.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 36 x9, 41 x 5x8

- Cable Face Pulls: 70.5 x 10x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 73.5 x12, 93.5 x11, 113.5 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 31.75 x 5x10

- DB Lateral Raises: 35's x 5x10

Friday 09.20.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 17.25 x 5x10

- Heels Elevated Squats: 17.25 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 90.25 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 90.25 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 120.25 x 5x10

- Safety Bar Squats: 120.25 x 5x10

Thursday 09.19.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 60.25 x13, 90.25 x12, 120.25 x11, 150.25 x10, 180.25 x9, 210.25 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 215x 3x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 0.75 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 2x9, 2x8 (work up to 4x10)

- External Rotations: 3x10

Wednesday 09.18.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 35.75 x9, 40.75 x 5x8

- Cable Face Pulls: 73x 1x10, 70x 9x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 73.5 x12, 93.5 x11, 113.5 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 33x 5x9 (work up to 5x10)

- DB Lateral Raises: 35's x 5x10

Tuesday 09.17.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 17 x 5x10

- Heels Elevated Squats: 17 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 90 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 90 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 120 x 5x10

- Safety Bar Squats: 120 x 5x10

Core Finisher (every 2:00):

- GHD Sit Ups: 0x 3x10

Monday 09.16.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 75 x13, 105 x12, 135 x11, 165 x10, 195 x9, 210 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 214x 4x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 0.5 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- GHD Preacher Curls: 80 x 10, 9, 8

- External Rotations: 3x10

Sunday 09.15.24

 Rest day.

Saturday 09.14.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 35.5 x9, 40.5 x 5x8

- Cable Face Pulls: 70.5 x 10x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 73.25 x12, 93.25 x11, 113.25 x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 31.5 x 5x10

- DB Lateral Raises: 35's x 5x10

Friday 09.13.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 16.75 x 5x10

- Heels Elevated Squats: 16.75 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 89.75 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 89.75 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 119.75 x 5x10

- Safety Bar Squats: 119.75 x 5x10

Thursday 09.12.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 75 x13, 105 x12, 135 x11, 165 x10, 195 x9, 209.75 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 213x 4x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 0.25 x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- Spider Curls: 87.5x 3x10

- External Rotations: 3x10

Wednesday 09.11.24

Strength Training:

Chest, Triceps, and Shoulders Circuit (every 3:00):

- DB Lateral Raises: 5’s x10, 10’s x10, 15’s x10, 20’s x10, 25’s x10, 30’s x 5x10

- Cable Face Pulls: 70.25x 10x10

- Dips: 10x10

- Push Ups: 10x10

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

- Crossover Cable Pushdowns: 31.25’s x 5x10

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Tuesday 09.10.24

 Rest day.

Monday 09.09.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 75 x13, 105 x12, 135 x11, 165 x10, 195 x9, 209.5 x 5x8

- Banded Neck Extensions: 10x10

Traps with External Rotation (every 3:00):

- Kelso Shrugs: 212x 4x10

- Band External Rotation: 4x10 

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 0x 3x10

- Banded External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- Spider Curls: 87.25x 3x10

- External Rotations: 3x10

Sunday 09.08.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 35.25 x9, 40.25 x 5x8

- Cable Face Pulls: 70x 10x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 65x12, 95x11, 113 x 3x10

- Cable Rear Delt Flys: 11x 5x10

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 21x12, 26x11, 31x 3x10

- DB Lateral Raises: 30's x 1x11, 4x10

Saturday 09.07.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 16.5 x 5x10

- Heels Elevated Squats: 16.5 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 89.5 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 89.5 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 119.5 x 5x10

- Safety Bar Squats: 119.5 x 5x10

Friday 09.06.24

Strength Training:

Pull with Neck Extensions (every 3:00):

- Chest Supported Rows: 95x11, 135x10, 185x9, 209.25 x 5x8

- Banded Neck Extensions: 8x10

Traps with Neck and External Rotation (every 3:00):

- Kelso Shrugs: 211x 3x10

- Neck Extensions: 2x10 (with first two sets of shrugs)

- Band External Rotation: 1x10 (with last set of shrugs)

Rear Delts with External Rotation (every 3:00):

- Rear Delt DB Rows: 40’s x 3x10

- Rear Delt Swings: 40's x 3x10

- External Rotations: 3x10

Biceps with External Rotation (every 3:00):

- Spider Curls: 80x 3x12

- External Rotations: 3x10

Lats with External Rotation (every 3:00):

- Pike Pull Ups: 0x 3x10

- Banded External Rotations: 3x10

Thursday 09.05.24

Strength Training:

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

- Dips: 0 x13, 10x12, 20x11, 30x10, 35x9, 40 x 5x8

- Cable Face Pulls: 70x 10x10

Triceps and Rear Delts (every 3:00):

- JM Presses: 65x12, 95x11, 112.75x 3x10

- Band Pull Aparts: 5x20

Triceps and Shoulders (every 3:00):

- Crossover Cable Pushdowns: 24x12, 27x11, 30x 3x10

- DB Lateral Raises: 30's x 5x10

Wednesday 09.04.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 16.25 x 5x10

- Heels Elevated Squats: 16.25 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 89.25 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 89.25 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 119.25 x 5x10

- Safety Bar Squats: 119.25 x 5x10

Tuesday 09.03.24

 Rest day. Lots of paddle boarding and pickle ball.

Monday 09.02.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 3:45):

- Landmine Presses: 0 x13, 15 x12, 30 x11, 40.75 x10, 50.75 x9, 60.75 x 5x8

- Supine Rows (supinated): 5x11, 5x10

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

- Dips: 0x11, 15x10, 30x9, 35.75 x 5x8

- Pike Pull Ups: 1x11, 7x10

Sunday 09.01.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery:

- Neck Extensions: 10x10

- Band Face Pulls: 10x10

- Reverse Face Pulls: 10's x 9x10, 15’s x 1x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Saturday 08.31.24

Strength Training:

Triceps Warm Up with Shoulders (every 3:00):

- JM Press Warm Ups: 35x13, 55x12, 75x11, 95x10, 105x9

- Chest Supported Lateral Raises: 25's x 5x10

Triceps with Rear Delts (every 3:30):

- JM Press Work Sets: 112.5 x 5x8

- Rear Delt Rows: 87 x 5x10

Arms Superset #1 (every 4:00):

- 1-Arm Cable Crossbody Pushdowns: 33.75 x4x10

- Spider Curls: 87 x 4x10

Arms Superset #2 (every 4:00): 

- Tate Presses: 55’s x 3x10 (work up to 12’s)

- 1-Arm DB Hammer Curls: 50x 3x10 (wrk up to 12’s)

Friday 08.30.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 1 x 5x10

- Heels Elevated Squats: 16 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 89 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 89 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 119 x 5x10

- Safety Bar Squats: 119 x 5x10

Thursday 08.29.24

Strength Training:

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

- Chest Supported Supinated Rows: 75x13, 105x12, 135x11, 165x10, 195x9, 209x 5x8

- Dips: 4x11, 6x10

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

- Chest Supported Shrugs: 210 x 4x10

- Push Ups: 4x11

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Chest Supported Rear Delt DB Rows: 35's x 1x12, 2x11

- Rear Delt Swings: 35's x 1x12, 2x11

- Push Ups: 3x10

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

- Landmine High Pulls: 56.5 x 3x10

- Push Ups: 3x10

Wednesday 08.28.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery:

- Cable Face Pulls: 67x 10x10

- Reverse Face Pulls: 10's x 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Tuesday 08.27.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15.75 x 5x10

- Heels Elevated Squats: 15.75 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88.75 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88.75 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118.75 x 5x10

- Safety Bar Squats: 118.75 x 5x10

Monday 08.26.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 3:45):

- Landmine Presses: 0 x13, 15 x12, 30.25 x11, 40.5 x10, 50.5 x9, 60.5 x 5x8

- Supine Rows (supinated): 4x11, 6x10

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

- Dips: 0x11, 15x10, 30x9, 35.5 x 4x8

- Pike Pull Ups: 8x10

Sunday 08.25.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 2:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Saturday 08.24.24

Strength Training:

Triceps Warm Up with Shoulders (every 3:00):

- JM Press Warm Ups: 35x13, 55x12, 75x11, 95x10, 105x9

- Chest Supported Lateral Raises: 25's x 5x10

Triceps with Rear Delts (every 3:30):

- JM Press Work Sets: 112x 5x8

- Rear Delt Rows: 86.5 x 5x10

Arms Superset #1 (every 3:45):

- 1-Arm Cable Crossbody Pushdowns: 33.5 x4x10

- Spider Curls: 86.5x 4x10

Arms Superset #2 (every 4:00): 

- Tate Presses: 50’s x 3x12

- 1-Arm DB Hammer Curls: 45 x 3x12

Friday 08.23.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15.5 x 5x10

- Heels Elevated Squats: 15.5 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88.5 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88.5 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118.5 x 5x10

- Safety Bar Squats: 118.5 x 5x10

Thursday 08.22.24

Strength Training:

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

- Chest Supported Supinated Rows: 95x11, 145x10, 195x9, 208.5 x 5x8

- Dips: 3x11, 5x10

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

- Chest Supported Shrugs: 208.5 x 3x10

- Dips: 2x10

- Push Ups: 1x11

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Chest Supported Rear Delt DB Rows: 35's x 3x11

- Rear Delt Swings: 35's x 3x11

- Push Ups: 2x11, 1x10

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

- Landmine High Pulls: 56.25 x 3x10

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #5 (every 3:00):

- Banded Pull Ups: 3x10 (black band at bench press height)

- Push Ups: 3x10

Wednesday 08.21.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 2:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Tuesday 08.20.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15.25 x 5x10

- Heels Elevated Squats: 15.25 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88.25 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88.25 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118.25 x 5x10

- Safety Bar Squats: 118.25 x 5x10

Monday 08.19.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 3:45):

- Landmine Presses: 0 x13, 15 x12, 30.25 x11, 40.25 x10, 50.25 x9, 60.25 x 5x8

- Supine Rows (supinated): 3x11, 7x10

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

- Dips: 0x11, 15x10, 30x9, 35x 4x8

- Pike Pull Ups: 7x10

Sunday 08.18.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery:

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Neck Extensions: 10x10

Banded Distration Mobility/ Flexibility:

- Chest and Shoulders Focus

Saturday 08.17.24

Strength Training:

Shoulders Superset (every 3:00):

- Chest Supported Lateral Raises: 10x13, 15x12, 20x11, 25's x 4x10

- Rear Delt Rows: 86x 7x10

Arms Superset #1 (every 3:30):

- JM Press: 51x13, 71x12, 91x11, 111 x 4x10

- Hammer Curls: 30x13, 35x12, 40x11, 45x 4x10

Arms Superset #2 (every 3:30): 

- 1-Arm Cable Pushdowns: 33.25 x 4x10

- Spider Curls: 86 x 4x10

Friday 08.16.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 15 x 5x10

- Heels Elevated Squats: 15 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 88 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 88 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 118 x 5x10

- Safety Bar Squats: 118 x 5x10

Thursday 08.15.24

Strength Training:

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

- Chest Supported Supinated Rows: 95x11, 145x10, 195x9, 208 x 5x8

- Dips: 2x11, 6x10

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

- Chest Supported Shrugs: 208 x 3x10

- Dips: 2x10

- Push Ups: 1x11

Heavy Pull/ Volume Push Superset #3 (every 3:00): 

- Chest Supported Rear Delt DB Rows: 35's x 2x11, 1x10

- Rear Delt Swings: 35's x 2x11, 1x10

- Push Ups: 1x11, 2x10

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

- Landmine High Pulls: 56 x 3x10

- Push Ups: 3x10

Heavy Pull/ Volume Push Superset #5 (every 3:00):

- Banded Pull Ups: 3x10 (black band at bench press height)

- Push Ups: 3x10

Wednesday 08.14.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 3:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Pullovers: 35x 10x10

Neck with Shoulders Mobility/ Flexibility (every 3:00):

- Neck Flexion/Extension: 10x10 (black band)

- Shoulder stretches between every set

Tuesday 08.13.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 14.75 x 5x10

- Heels Elevated Squats: 14.75 x 5x10

Single Leg Hamstrings (every 3:00):

- Landmine RDL's: 87.75 x 5x8

Single Leg Quads (every 3:00)

- Bulgarian Split Squats: 87.75 x 5x8

Calves with Squats (every 3:00)

- Standing Calf Raises: 117.75 x 5x10

- Safety Bar Squats: 117.75 x 5x10

Monday 08.12.24

Strength Training:

Heavy Push/ Volume Pull Superset #1 (every 3:45):

- Landmine Presses: 0 x12, 15 x11, 30 x10, 45 x9, 60 x 5x8

- Supine Rows (supinated): 1x12, 8x11

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

- Close Grip Bench Press: 45x13, 95x12, 135x11, 185x10, 225x9, 245x 4x8 (slingshot on work sets)

- Cable Face Pulls: 70x 1x12, 8x11

Sunday 08.11.24

Recovery/ Mobility Training:

Upper Back/ Rear Delt Recovery (every 3:00):

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

- Pullovers: 35x 10x10

Shoulders Mobility/ Flexibility:

- 30 minutes of shoulder stretches

Saturday 08.10.24

Strength Training:

Shoulders Superset (every 3:00):

- Chest Supported Lateral Raises: 10x13, 15x12, 20x11, 25's x 4x10

- Rear Delt Rows: 65 x13, 75 x12, 85 x11, 90.5 x 4x10

Arms Superset #1 (every 3:30):

- JM Press: 50x13, 70x12, 90x11, 110.5 x 4x10

- Hammer Curls: 30x13, 35x12, 40x11, 45x 4x10

Arms Superset #2 (every 3:30): 

- 1-Arm Cable Pushdowns: 33x 4x10

- Spider Curls: 85.5 x 4x10