Wednesday 07.31.24

Recovery/ Mobility Training:

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

- Cable Face Pulls: 67x 10x10

- Band Pull Aparts: 10x10

- No Money's: 10x10

Shoulders Mobility/ Flexibility:

- 40 minutes of various stretches

Tuesday 07.30.24

Strength Training:

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

- Hanging Leg Curls: 13.75 x 5x10

- Heels Elevated Squats: 13.75 x 5x10

- Face Pulls: 67x 1x12, 4x11

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

- Landmine RDL's: 86.75 x 4x8

- Face Pulls: 4x11

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

- Bulgarian Split Squats: 86.75 x 4x8

- Band Pull Aparts: 1x12, 3x11

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

- Standing Calf Raises: 116.75 x 5x10

- Safety Bar Squats: 116.75 x 5x10

- Band Pull Aparts: 5x11

Monday 07.29.24

Strength Training:

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

- Dips: 1.5 x11, 11.5 x10, 21.5 x9, 31.5 x5x8

- Chest Supported Rows: 95x11, 135x10, 185x9, 207.25 x 5x8

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

- Landmine Presses: 55.25 x 3x10

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

Push/ Pull Superset #3 (every 3:30): 

- DB Skull Crushers: 40's x 3x12

- Landmine High Pulls: 55.25 x 3x12

Arms Superset (every 3:00):

- Crossover Cable Pushdowns: 33's x 3x10 (work up to 3x12)

- Spider Curls: 81.5x 3x12

Sunday 07.28.24

 Rest day.

Saturday 07.27.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 13.5 x 5x10

- Heels Elevated Squats: 13.5 x 5x10

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

- Landmine RDL's: 86.5 x 4x8

- Band Pull Aparts: 4x13

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

- Bulgarian Split Squats: 86.5 x 4x8

- Band Pull Aparts: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 116.5 x 5x10

- Safety Bar Squats: 116.5 x 5x10

Friday 07.26.24

Strength Training:

Push and Rear Delts (every 3:00):

- Dips: 1.25 x11, 11.25 x10, 21.25 x9, 31.25 x5x8

- Cable Face Pulls: 70x 4x13. 4x12

Shoulders (every 3:00):

- Landmine Presses: 55x 3x10

Shoulders (every 3:00): 

- Chest Supported DB Lateral Raises: 20’s x 3x12

- Band Pull Aparts: 1x12, 2x11

Triceps and Upper Back Recovery #1 (every 3:00):

- JM Press: 106 x 3x12

- Band Pull Aparts: 3x11

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

- Crossover Cable Pushdowns: 30's x 3x12

- Band Pull Aparts: 3x11

Thursday 07.25.24

 Rest day.

Wednesday 07.24.24

Strength Training:

Rows with Push Ups (every 3:00):

- Chest Supported Rows: 57 x13, 87 x12, 117 x11, 147 x10, 177 x9, 207 x 5x8

- Push Ups: 10x10

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

- Landmine High Pulls: 55.25 x 4x10

- Push Ups: 4x10

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

- Banded Pull Ups: 3x12 (black band at bench press height)

- Push Ups: 3x10

Biceps with Push Ups (every 3:00):

- Spider Curls: 81 x 3x12

- Push Ups: 3x10

Tuesday 07.23.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 13.25 x 5x10

- Heels Elevated Squats: 13.25 x 5x10

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

- Landmine RDL's: 86.25 x 4x8

- Band Pull Aparts: 4x13

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

- Bulgarian Split Squats: 86.25 x 4x8

- Band Pull Aparts: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 116.25 x 5x10

- Safety Bar Squats: 116.25 x 5x10

Monday 07.22.24

Strength Training:

Push and Rear Delts (every 3:00):

- Dips: 0 x13, 0 x12, 1 x11, 11 x10, 21 x9, 31 x5x8

- Cable Face Pulls: 70x 10x10

Push and Rear Delts (every 3:00):

- Landmine Presses: 55x 4x10

- Band Pull Aparts: 4x10

Triceps and Upper Back Recovery #1 (every 3:00):

- JM Press: 105.25 x 3x12

- Band Pull Aparts: 3x10

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

- Crossover Cable Pushdowns: 30's x 3x12

- Band Pull Aparts: 3x10

Sunday 07.21.24

 Rest day.

Saturday 07.20.24

Strength Training:

Rows with Push Ups (every 3:00):

- Chest Supported Rows: 56.75 x13, 86.75 x12, 116.75 x11, 146.75 x10, 176.75 x9, 206.75 x 5x8

- Push Ups: 10x10

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

- Landmine High Pulls: 55x 4x10

- Push Ups: 4x10

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

- Banded Pull Ups: 3x12 (band at hole 10)

- Push Ups: 3x10

Biceps with Push Ups (every 3:00):

- Spider Curls: 80.75 x 3x12

- Push Ups: 3x10

Friday 07.19.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 13 x 5x10

- Heels Elevated Squats: 13 x 5x10

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

- Landmine RDL's: 86 x 4x8

- Band Pull Aparts: 4x13

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

- Bulgarian Split Squats: 86 x 4x8

- Band Pull Aparts: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 116 x 5x10

- Safety Bar Squats: 116 x 5x10

Thursday 07.18.24

Strength Training:

Push and Rear Delts (every 3:00):

- Landmine Press: 1.25 x13, 16.25 x12, 31.25 x11, 41.25 x10, 51.25 x9, 61.25 x5x8

- Band Pull Aparts: 10x10

Push and Shoulders (every 3:00):

- Dips: 25x 4x10

- DB Lateral Raises: 35's x 4x10

Triceps and Upper Back Recovery #1 (every 3:00):

- JM Press: 105x 3x12

- Cable Face Pulls: 70x 3x12

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

- 1-Arm Cable Pushdowns: 30x 3x12

- Cabe Face Pulls: 70x 3x12

Wednesday 07.17.24

 Rest day.

Tuesday 07.16.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 12.75 x 5x10

- Heels Elevated Squats: 12.75 x 5x10

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

- Landmine RDL's: 85.75 x 4x8

- Band Pull Aparts: 4x13

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

- Bulgarian Split Squats: 85.75 x 4x8

- Band Pull Aparts: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 115.75 x 5x10

- Safety Bar Squats: 115.75 x 5x10

Monday 07.15.24

Strength Training:

Push/ Pull Sperset (every 3:45):

- Landmine Press: 16x 11, 31 x10, 46 x9, 61 x 5x8

- Chest Supported Rows: 116.5 x11, 146.5 x10, 176.5 x9, 206.5 x 5x8

Shoulders Tri-Set (every 3:45):

- DB Face Pulls: 45's x 1x1-, 40's x 3x10

- DB Lateral Raises: 35's x 4x10

- No Moneys: 4x10

Arms Superset (every 3:45):

- JM Press: 113.5 x 4x10

- DB Hammer Curls: 55x 2x10, 50x 2x10

Sunday 07.14.24

 Rest day.

Saturday 07.13.24

Strength Training:

Push/ Pull Superset (every 3:00):

- Weighted Push Ups: 10x 10x10

- Pull Up Negatives: 10x 10x1

- Cable Face Pulls: 70x 10x10

Shoulders Tri-Set (every 3:45):

- Cable Shrugs: 85’s x 4x10

- DB Lateral Raises: 35's x 4x10

- No Moneys: 4x10

Arms Superset (every 3:45):

- 1-Arm Cable Crossbody Extension: 35 x 4x10

- Cable Curls: 70 x4x10

Friday 07.12.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 12.5 x 5x10

- Heels Elevated Squats: 12.5 x 5x10

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

- Landmine RDL's: 85.5 x 4x8

- Band Pull Aparts: 4x13

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

- Bulgarian Split Squats: 85.5 x 4x8

- Band Pull Aparts: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 115.5 x 5x10

- Safety Bar Squats: 115.5 x 5x10

Thursday 07.11.24

Strength Training:

Push/ Pull Superset (every 3:45):

- Dips: 0.75x 11, 10.75 x10, 20.75 x9, 00.75 x 5x8

- Landmine High Pulls: 15.75 x11, 30.75 x10, 45.75 x9, 60.75 x 5x8

Shoulders Tri-Set (every 3:45):

- Chest Supported Shrugs: 205.5 x 4x10

- DB Lateral Raises: 35's x 4x10

- No Moneys: 4x10

Arms Superset (every 3:45):

- Tate Presses: 55's x 4x10

- Barbell Spider Curls: 85.5 x4x10

Wednesday 07.10.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 12.25 x 5x10

- Heels Elevated Squats: 12.25 x 5x10

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

- Landmine RDL's: 85.25 x 4x8

- Band Pull Aparts: 4x13

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

- Bulgarian Split Squats: 85.25 x 4x8

- Band Pull Aparts: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 115.25 x 5x10

- Safety Bar Squats: 115.25 x 5x10

Tuesday 07.09.24

Strength Training:

Push/ Pull Sperset (every 3:45):

- Landmine Press: 15.75x 11, 30.75 x10, 45.75 x9, 60.75 x 5x8

- Chest Supported Rows: 116.25 x11, 146.25 x10, 176.25 x9, 206.25 x 5x8

Shoulders Tr-Set (every 3:45):

- DB Face Pulls: 40's x 4x10

- Rear Delt Swings: 40's x 4x10

- DB Lateral Raises: 30's x 4x10

Arms Superset (every 3:45):

- JM Press: 113.25 x 4x10

- DB Hammer Curls: 55x 1x10, 50x 3x10

Monday 07.08.24

Lower back is still bothering me so this is a backoff workout.

Strength Training:

Low back Warm-Up:

- Mobility drills for hips and back

Legs Superset:

- GHD Hip Extensions: 0x 10x10

- Slantboard Squats: 0x 10x10

Legs Tri-Set:

- Standing Calf Raises: 115x 5x10

- Bulgarian Split Squats: 0x 5x10

- GHD Reverse Hypers: 0x 5x10

Sunday 07.07.24

 I tweaked my back paddle boarding in Lake Tahoe so this week will be some low impact, backoff type workouts.

Strength Training:

Arms and Shoulders Tri-set #1 (every 3:00):

- Cable Curls: 10x10 (started at 10 lbs and went up 5 lbs each set. 10-55)

- Rope Pushdowns: 10x10 (started at 10 lbs and went up 5 lbs each set. 10-55)

- DB Lateral Raises: 25’s x 10x10

Arms and Shoulders Tri-set #2 (every 3:00):

- Cable Curls: 5x10 (started at 60lbs and went up 5 lbs each set. 60-80)

-Rope Pushdowns: 5x10 (60, 65, 70, 70, 65)

- DB Y Raises: 15’s x 5x10

Saturday 07.06.24

 Rest day. Came home from Lake Tahoe.

Friday 07.05.24

Thursday 07.04.24

 Rest day.

Wednesday 07.03.24

 Rest day. Travelled to Lake Tahoe for the 4th.

Tuesday 07.02.24

Strength Training:

Shoulder Warm Up (every 2:00):

- Cable Face Pulls: 73x 5x10

- Band Pull Aparts: 5x10

- No Moneys: 5x10

Push/ Pull/ Shoulders Tri-set (every 4:00):

- Dips: 0.5 x10, 15.5 x9, 30.5 x 5x8

- Chest Supported Rows: 106 x10, 156 x9, 206 x 5x8

- DB Lateral Raises: 25's x 10, 30's x 9, 35's x 5x8

Arms Superset (every 4:00):

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

- Barbell Spider Curls: 85.25 x 4x10

Push/ Pull Finisher (every 2:00):

- Pull Up Negatives: 3x3

- Push Ups: 18, 18, 18

Monday 07.01.24

Strength Training:

Legs Superset (every 3:00):

- Hanging Leg Curls: 12.5 x 5x10

- Heels Elevated Squats: 12.5 x 5x10

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

- Landmine RDL's: 85 x 4x8

- Band Pull Aparts: 4x13

- No Moneys: 4x13

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

- Bulgarian Split Squats: 85 x 4x8

- Band Pull Aparts: 4x12

- No Money's: 4x12

Calves with Squats (every 3:00)

- Standing Calf Raises: 115 x 5x10

- Safety Bar Squats: 115 x 5x10

Sunday 06.30.24

 Rest day.