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.