Friday 06.21.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 11.75 x 5x10

- Heels Elevated Squats: 11.75x 5x10

Single Leg Hamstrings with Upper Back Recovery (every 3:45):

- Landmine RDL's: 84.25 x 4x8

- Band Pull Aparts: 4x13

- No Moneys: 4x13

Single Leg Quads with Upper Back Recovery (every 3:45)

- Bulgarian Split Squats: 84.25 x 4x8

- Band Pll Aparts: 4x12

- No Money's: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 114.25 x 5x10

- Safety Bar Squats: 114.25 x 5x10

Thursday 06.20.24

Strength Training:

Push/ Pull Superset #1 (every 3:00 for warm-ups, 4:00 for work sets):

- Landmine Press: 15 x11, 30x10, 45x9, 60 x 5x8

- Landmine High Pulls: 15 x11, 30x10, 45x9, 60 x 5x8

Push/ Pull Superset #2 (every 3:45):

- Weighted Push Ups: 10.5 x 4x10

- Pike Chin Ups: 10.5 x 4x10

Arms Superset (every 3:45):

- JM Presses: 112.5 x 4x10

- DB Hammer Curls: 50x 2x10, 45x 2x10

Triceps Finisher:

- Tate Presses: 55's x 1x15

Wednesday 06.19.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 11.5 x 5x10

- Heels Elevated Squats: 11.5x 5x10

Single Leg Hamstrings with Upper Back Recovery (every 3:45):

- Landmine RDL's: 84 x 4x8

- Band Pull Aparts: 4x13

- No Moneys: 4x13

Single Leg Quads with Upper Back Recovery (every 3:45)

- Bulgarian Split Squats: 84 x 4x8

- Band Pll Aparts: 4x12

- No Money's: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 114 x 5x10

- Safety Bar Squats: 114x 5x10

Tuesday 06.18.24

Strength Training:

Push/ Pull Superset (every 3:00 for warm ups, 4:00 for work sets):

- Dips: 0 x11, 10x10, 20x9, 29.75x 5x8

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

Shoulders Superset (every 3:45):

- Cable Face Pulls: 73x 2x10, 70x 32x10

- DB Lateral Raises: 35's x 4x10

Arms Superset (every 3:45):

- 1-Arm Cable Pushdowns: 33 x 4x10

- Cable Curls: 70 x 4x10

Triceps Finisher:

- Tate Presses: 55's x 1x15

Monday 06.17.24

 Rest day. Travelled home from San Luis Obispo.

Sunday 06.16.24

 Rest day.

Saturday 06.15.24

 Rest day.

Friday 06.14.24

 Rest day.

Thursday 06.13.24

 Vacation Workout:

10 Rounds of:

- 10 Air Squats

- 10 Push Ups

- 10 Band Pull Aparts

Wednesday 06.12.24

 Rest day. Travelled to San Luis Obispo for Daniel’s Cal Poly graduation.

Tuesday 06.11.24

Strength Training:

Arms Superset (every 3:00):

- 1-Arm Cable Pressdowns: 17 x13, 23 x12, 30 x11, 37x 1x10, 33x 4x10

- Cable Curls: 53 x13, 60 x12, 67 x11, 73x 1x10, 70x 4x10

Shoulders Superset (every 3:00):

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

- DB Lateral Raises: 35's x 5x10

Push/Pull Superset (every 3:45):

- Dips: 23.5 x 5x10

- Chest Supported Rows: 185.5 x 5x10

Triceps Finisher:

- Tate Presses: 55's x 1x18

Monday 06.10.24

Strength Training:

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

- Hanging Leg Curls: 11.25 x 5x10

- Heels Elevated Squats: 11.25 x 5x10

- Band Pull Aparts: 1x12, 4x11

Single Leg Hamstrings with Upper Back (every 3:45):

- Landmine RDL's: 83.75 x 4x8

- Band Pull Aparts: 4x11

Single Leg Quads with Upper Back (every 3:45)

- Bulgarian Split Squats: 83.75 x 4x8

- No Money's: 1x12, 3x11

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

- Standing Calf Raises: 113.75 x 5x10

- Ab Strap Knees to Elbows: 2x9, 3x8

- No Money's: 5x11

Sunday 06.09.24

Strength Training:

Arms Superset (every 3:00):

- JM Presses: 52 x13, 72 x12, 92 x11, 112 x 5x10

- DB Hammer Curls: 20x13, 30x12, 40x11, 50x1x10, 45x 4x10

Shoulders Superset (every 4:00):

- Landmine Presss: 51x 5x10

- Landmine High Pulls: 51x 5x10

Push/Pull Superset (every 3:00):

- Weighted Push Ups: 10.25 x 5x10

- Pike Chin Ups: 10.25 x 5x10

Triceps Finisher:

- Tate Presses: 55's x 1x17

Saturday 06.08.24

Strength Training:

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

- Hanging Leg Curls: 11 x 5x10

- Heels Elevated Squats: 11 x 5x10

- Band Pull Aparts: 1x12, 4x11

Single Leg Hamstrings with Upper Back (every 3:45):

- Landmine RDL's: 83.5 x 4x8

- Band Pull Aparts: 4x11

Single Leg Quads with Upper Back (every 3:45)

- Bulgarian Split Squats: 83.5 x 4x8

- No Money's: 1x12, 3x11

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

- Standing Calf Raises: 113.5 x 5x10

- Ab Strap Knees to Elbows: 1x9, 4x8

- No Money's: 5x11

Friday 06.07.24

Strength Training:

Arms Superset (every 3:00):

- 1-Arm Cable Pressdowns: 18.25 x13, 23.25 x12, 28.25 x11, 33.25 x 5x10

- Cable Curls: 57.25 x13, 60.25 x12, 65.25 x11, 70.25 x 5x10

Shoulders Superset (every 3:00):

- Cable Face Pulls: 70.25 x 5x10

- DB Lateral Raises: 35's x 5x10

Push/Pull Superset (every 3:45):

- Dips: 23.25 x 5x10

- Chest Supported Rows: 185x 5x10

Triceps Finisher:

- Tate Presses: 55's x 1x16

Thursday 06.06.24

Strength Training:

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

- Hanging Leg Curls: 10.75 x 5x10

- Heels Elevated Squats: 10.75 x 5x10

- Band Pull Aparts: 1x12, 4x11

Single Leg Hamstrings with Upper Back (every 3:45):

- Landmine RDL's: 83.25 x 4x8

- Band Pull Aparts: 4x11

Single Leg Quads with Upper Back (every 3:45)

- Bulgarian Split Squats: 83.25 x 4x8

- No Money's: 1x12, 3x11

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

- Standing Calf Raises: 113.25 x 5x10

- Ab Strap Knees to Elbows: 5x8

- No Money's: 5x11

Wednesday 06.05.24

Strength Training:

Arms Superset (every 3:00):

- JM Presses: 51.5 x13, 71.5 x12, 91.5 x11, 111.5 x 5x10

- Cable Hammer Curls: 50x13, 53x12, 57x11, 60x 5x10

Shoulders Superset (every 3:00):

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

- DB Lateral Raises: 35's x 5x10

Push/Pull Superset (every 3:45):

- Landmine Presses: 50x 5x10

- Pike Chin Ups: 0x 5x10

Triceps Finisher:

- Tate Presses: 55's x 1x15

Tuesday 06.04.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 10.5 x 5x10

- Heels Elevated Squats: 10.5 x 5x10

Single Leg Hamstrings (every 3:45):

- Landmine RDL's: 83 x 4x8

Single Leg Quads (every 3:45)

- Bulgarian Split Squats: 83 x 4x8

Calves with Core (every 3:00)

- Standing Calf Raises: 113 x 5x10

- Ab Strap Knees to Elbows: 4x8, 1x7

Monday 06.03.24

Strength Training:

Arms Superset (every 3:00):

- 1-Arm Cable Pressdowns: 24x13, 27x12, 30x11, 33 x 5x10

- Cable Hammer Curls: 57x13, 60x12, 64x11, 67x 5x10

Shoulders Superset (every 3:00):

- Cable Face Pulls: 70 x 5x10

- DB Lateral Raises: 35's x 5x10

Push/Pull Superset (every 3:45):

- Dips: 0x 5x10

- Chest Supported Rows: 185x 5x10

Triceps Finisher:

- Tate Presses: 50's x 1x16

Sunday 06.02.24

 Rest day.

Saturday 06.01.24

Strength Training:

Arms Superset #1 (every 3:00):

- JM Presses: 45x15, 65x14, 85x13, 95x12, 106x11, 111x 5x10

- Hammer Curls: 20x15, 25x14, 30x13, 35x12, 40x11, 45x 5x10

Arms Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns: 32.25 x 5x10

- Cable Curls: 70x  5x10

Shoulders Circuit (every 3:45):

- Cable Face Pulls: 70 x 5x12

- DB Lateral Raises: 35’s x 4x12

- Cable Shrugs: 110x 4x12