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