Friday 03.07.25

Strength Training:

Push/ Pull Superset (every 3:30):

- Landmine High Pulls: 2.75x13, 12.75x12, 22.75x11, 32.75x10, 42.75x9, 52.75x 5x8

- Weighted Push Ups: 15.25x 10x10

Upper Back/ Rear Delts (every 2:45):

- Chest Supported Curl Bar Rear Delt Rows: 125x 4x8 (go up .5 lbs each week)

Arms Superset (every 4:00):

- 1-Arm CB Pressdowns: 40.25x 3x8

- 1-Arm Cable Curls Curls: 40.25x 3x8

Scap Pull Ups with Pike Hang:

- 10 reps and 2:00 hang

Cardio:

- 2.23 mile walk in 30:10 (323 calories)

Thursday 03.06.25

Mobility Training:

Shoulder Mobility (accumulate 5:00, in 2:00, 1:30, 1:00, and :30 rounds):

- Supine Cuban Press: 10's x10, 15's x10, 20's x10, 25's x 10

- Reverse Face Pull Stretch: 10's for 2:00, 15's for 1:30, 20's for 1:00, 25's for :30

- DB Flys: 10's x10, 15's x10, 20's x10, 25's x 10

- DB Fly Stretch: 10's for 2:00, 15's for 1:30, 20's for 1:00, 25's for :30

- Incline DB Straight Arm Raises: 10's x10, 15's x10, 20's x10, 25's x 10

- Incline DB Biceps Stretch: 10's for 2:00, 15's for 1:30, 20's for 1:00, 25's for :30

- Bench Dips: 4x10

- Bench Dip Stretch: 1x 2:00, 1x 1:30, 1x 1:00, 1x :30

- Scap Pull Ups: 4x10

- Pike Barbell Hang: 1x 2:00, 1x 1:30, 1x 1:00, 1x :30

Then:

- Coil Stretch: 2:00 each side with green band

Cardio:

- 2.22 mile walk in 30:35 (307 calories)

Wednesday 03.05.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 101 x12, 131 x11, 161 x10, 191 x9, 221 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 49 x 4x8

Traps and Shoulders (every 3:45)

- Kelso Shrugs: 241 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:00):

- Preacher Curls: 63 x10, 73 x9, 83 x 3x8

- Tate Presses: 55’s x 1x9, 4x8 (work up to 5x10)

Sacp Pull Ups with Pike Hang:

- 10pullups and 2:00 hang

Cardio:

- Skipped

Tuesday 03.04.25

Strength Training:

Squat (every 3:00):

- Safety Bar Squats: 81x10, 111x9, 141x8, 171x7, 201x6, 231x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 99 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 170.5 x 5x10

- Weighted GHD Sit Ups: 15x 2x10, 10x 3x10

Scap Pull Ups with Pike Hang:

- 10 Scap Pull Ups and 2:00 hang

Cardio:

- Skipped due to a late night at work.

Monday 03.03.25

Mobility Training:

Shoulder Mobility (accumulate 5:00, in 2:00, 1:30, 1:00, and :30 rounds):

- Supine Cuban Press: 5's x10, 10's x10, 15's x10, 20's x10

- Reverse Face Pull Stretch: 5's for 2:00, 10's for 1:30, 15's for 1:00, 20's for :30

- DB Flys: 5's x10, 10's x10, 15's x10, 20's x10

- DB Fly Stretch: 5's for 2:00, 10's for 1:30, 15's for 1:00, 20's for :30

- Incline DB Straight Arm Raises: 5's x10, 10's x10, 15's x10, 20's x10

- Incline DB Biceps Stretch: 5's for 2:00, 10's for 1:30, 15's for 1:00, 20's for :30

- Bench Dips: 4x10

- Bench Dip Stretch: 1x 2:00, 1x 1:30, 1x 1:00, 1x :30

- Scap Pull Ups: 4x10

- Pike Barbell Hang: 1x 2:00, 1x 1:30, 1x 1:00, 1x :30

Cardio:

- 2.22 mile walk in 30:09 (306 calories)

Sunday 03.02.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Landmine Presses: 2.75x13, 12.75x12, 22.75x11, 32.75x10, 42.75x9, 52.75x 5x8

- Lat Pulldowns: Stack+50.5 x 10x10

Arms Superset #1 (every 3:45):

- JM Press Warm Ups: 62x 11, 82x10, 102x9

- 1-Arm DB Curls: 50x 1x9, 2x8

Arms Superset #2 (every 3:45):

- JM Press Work Sets: 122x 3x8

- Hammer Curls: 50x 1x9, 2x8

Scap Pull Ups with Pike Hang:

- 10 pull ups and 2:00 hang

Cardio:

- Skipped

Saturday 03.01.25

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 85x10, 135x9, 175x8, 225x7, 265x6, 315x 5x5

Single Leg Quads with Push Ups (every 3:00):

- Bulgarian Split Squats: 98.75 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 170.25 x 5x10

- Weighted GHD Sit Ups: 15x 1x10, 10x 4x10

Scap Pull Ups with Pike Hang:

- 10 pull ups and 2:00 hang

Cardio:

- 2.20 mile walk in 30:00 (321 calories)

Friday 02.28.25

Strength Training:

Push/ Pull Superset (every 3:30):

- Landmine High Pulls: 2.5x13, 12.5x12, 22.5x11, 32.5x10, 42.5x9, 52.5x 5x8

- Weighted Push Ups: 15x 10x10

Upper Back/ Rear Delts (every 2:15):

- Chest Supported Curl Bar Rear Delt Rows: 105x 4x8 (go up .5 lbs each week)

Arms Superset (every 4:00):

- 1-Arm CB Pressdowns: 40x 3x8

- 1-Arm Cable Curls Curls: 40x 3x8

Scap Pull Ups with Pike Hang:

- 10 reps and 2:00 hang

Cardio:

- 2.23 mile walk in 30:52 (318 calories)

Thursday 02.27.25

Mobility Training:

Shoulder Mobility (accumulate 5:00 each stretch):

- Reverse Face Pull Stretch: 10 reps, the 2:00, 2:00, and 1:00 (10's for 2 sets, 15's for 1)

- DB Fly Stretch: 10 reps, the 2:00, 2:00, and 1:00 (10's for 2 sets, 15's for 1)

- Incline DB Biceps Stretch: 10 reps, the 2:00, 2:00, and 1:00 (10's for 2 sets, 15's for 1)

- Bench Dip Stretch: 10 reps, the 2:00, 2:00, and 1:00

- 1-Arm Ring Hang Stretch: 1:00 each side 5 times with internal/external rotation

- Pike Barbell Hang: 5:00 total (2:00, 1:30, and 1:30)

Cardio:

- 2.20 mile walk in 30:09 (313 calories)

Wednesday 02.26.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 50.5 x12, 100.5 x11, 140.5 x10, 190.5 x9, 220.5 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 48.75 x 4x8

Traps and Shoulders (every 3:45)

- Kelso Shrugs: 240.5 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:00):

- Preacher Curls: 62.5 x10, 72.5 x9, 82.5 x 3x8

- Tate Presses: 55’s x 5x8 (work up to 5x10)

Sacp Pull Ups with Pike Hang:

- Skipped for time

Cardio:

- 2.16 mile walk in 30:35 (310 calories)

Tuesday 02.25.25

Strength Training:

Squat (every 3:00):

- Safety Bar Squats: 80 x10, 110 x9, 140 x8, 170 x7, 200 x6, 230x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 98.75 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 170 x 5x10

- Weighted GHD Sit Ups: 15x 1x10, 10x 4x10

Scap Pull Ups with Pike Hang:

- 10 Scap Pull Ups and 2:00 hang

Cardio:

- 2.22 mile walk in 30:31 (318 calories)

Monday 02.24.25

Mobility Training:

Shoulder Mobility:

- Reverse Face Pull Stretch: 10's x 2:00

- DB Fly Stretch: 10's x 2:00

- Incline DB Biceps Stretch: 10’s x 2:00

- Bench Dip Stretch: 1:00

- 1-Arm Ring Hang Stretch: 1:00 each side

- Pike Barbell Hang: 5:00 total (2:00, 1:30, and 1:30)

Cardio:

- 2.21 mile walk in 30:33 (310 calories)

Sunday 02.23.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Landmine Presses: 2.5x13, 12.5x12, 22.5x11, 32.5x10, 42.5x9, 52.5x 5x8

- Lat Pulldowns: Stack+50 x 10x10

Arms Superset (every 3:45):

- JM Presses: 61.5x 11, 81.5x10, 101.5x9, 121.5 x 3x8

- 1-Arm DB Curls: 50x 3x8

- Hammer Curls: 50x 3x8

Scap Pull Ups with Pike Hang:

- 10 pull ups and 2:00 hang

Cardio:

- None

Saturday 02.22.25

 Rest day traveling home from Mexico.

Friday 02.21.25

 Rest day on our last day in Mexico.

Thursday 02.20.25

 Vacation Workout:

Upper Body Pull with Quads Superset:

- Chest Supported Row Machine: 10x10

- Air Squats: 10x10

Shrugs with Quads Superset:

- Machine Shrugs: 5x10

- Air Squats: 5x10

Rear Delts with Quads Superset:

- Rear Delt Machine: 5x10

- Air Squats: 5x10

Biceps with Quads Superset:

- Leaning DB Curls: 50x 3x10

- Air Squats: 3x10

- Hammer Curls: 50x 2x10

- Air Squats: 2x10

Wednesday 02.19.25

Rest day.

Tuesday 02.18.25

Vacation Workout:

Posterior Chain Legs and Push Superset #1:

- Smith Machine RDLs: 10x10 working up to 230

- Push Ups: 10x10

Posterior Chain Legs and Push Superset #2:

- Hamstring Curls: 5x10

- Push Ups: 5x10

Calves and Push Superset:

- Calf Raises: 5x10

- Push Ups: 5x10

Triceps:

- 1-Arm Pushdowns: 5x10

- Push UPS: 5x10

Monday 02.17.25

Vacation Workout:

Upper Body Pull with Quads Superset:

- Chest Supported Row Machine: 10x10

- Air Squats: 10x10

Shrugs with Quads Superset:

- Machine Shrugs: 5x10

- Air Squats: 5x10

Rear Delts with Quads Superset:

- Rear Delt Machine: 5x10

- Air Squats: 5x10

Biceps with Quads Superset:

- Leaning DB Curls: 40x10, 45x10, 50x10

- Air Squats: 3x10

- Hammer Curls: 50x 2x10

- Air Squats: 2x10

Sunday 02.16.25

Vacation Workout:

Posterior Chain Legs and Push Superset #1:

- Smith Machine RDLs: 10x10 working up to 225

- Push Ups: 10x10

Posterior Chain Legs and Push Superset #2:

- Hamstring Curls: 5x10

- Push Ups: 5x10

Calves and Push Superset:

- Calf Raises: 5x10

- Push Ups: 5x10

Triceps:

- 1-Arm Pushdowns: 5x10

Saturday 02.15.25

 Rest day and a travel day to Mexico.

Friday 02.14.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 45x12, 95x11, 135x10, 185x9, 220.5 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 48.75 x 4x8

Traps and Shoulders (every 3:45)

- Kelso Shrugs: 240.5 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:45):

- 1-Arm Cable Pushdowns: 40x 4x8

- 1-Arm Cable Curls: 40x 4x8

Pike Hang:

- 1:15

Cardio:

- 1.45 mile walk in 22:33 (178 calories)

Thursday 02.13.25

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 95x10, 145x9, 185x8, 235x7, 275x6, 310x 5x5

Single Leg Quads with Push Ups (every 3:00):

- Bulgarian Split Squats: 98.5 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 167.5 x 5x10

- Weighted GHD Sit Ups: 15x 2x10, 10x 3x10

Pike Hang:

- 1:10

Cardio:

- None due to rain.

Wednesday 02.12.25

Strength Training:

Push/ Pull Superset (every 3:00):

- Landmine High Pulls: 2.5x13, 12.5x12, 22.5x11, 32.5x10, 42.5x9, 52.5x 5x8

- Weighted Push Ups: 14.75x 10x10

Upper Back/ Rear Delts (every 3:00):

- Rear Delt Rows: 40's x 10, 45's x10, 50's x 3x10 (all sets at 50 next time)

Arms Superset (every 3:00):

- Tate Presses: 40's x10, 45's x9, 50's x8, 55's x 2x8 (3x8 at 55's next time)

- Preacher Curls: 62x10, 72x9, 82x 3x8

Pike Hang:

- 1:05

Cardio:

- None

Tuesday 02.11.25

Mobility Training:

Shoulder Mobility:

- Lat Smash: 26x 2:00 each side

- Band Shoulder and Chest Opener: Green Bands x 10 int/ext rotations, then 2:00 hold each side

- Ring Chest Stretch: 2:00

- Reverse Face Pulls: 10's x 10 reps, then 2:00 hold

- Incline DB Biceps Stretch: 15’s x 2:00

- Rear Delt Band Stretch: Red Bands x 2:00

- Banded Coil: Red Band x 2:00 each side

- Pike Barbell Hang: 2:00

Cardio:

- 2.23 mile walk in 30:00 (335 calories)

Monday 02.10.25

Strength Training:

Squat (every 3:00):

- Safety Bar Squats: 80 x10, 110 x9, 140 x8, 170 x7, 200 x6, 230x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 98.5 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 167.25 x 5x10

- Weighted GHD Sit Ups: 15x 1x10, 10x 4x10

Pike Hang:

- 1:00

Cardio:

- 2.2 mile walk in 30:02 (305 calories)

Sunday 02.09.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Landmine Presses: 2.5x13, 12.5x12, 22.5x11, 32.5x10, 42.5x9, 52.5x 5x8

- Lat Pulldowns: Stack x13, +10x12, +20x11, +30x10, +40x9, +50x8, +55x8, +60x8, +70x8, +90x8

Arms Superset (every 3:45):

- JM Presses: 65x10, 5x9, 121.5 x 4

- 1-Arm DB Curls: 30x10, 40x9, 50x 4x8

Pike Hang:

- 41 seconds

Cardio:

- 2.2 mile walk in 30:09 (301 calories)

Saturday 02.08.25

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 95x10, 145x9, 185x8, 235x7, 275x6, 309x 5x5

Single Leg Quads with Push Ups (every 3:00):

- Bulgarian Split Squats: 107 x 4x8

Calves and Core (every 3:00)

- Standing Calf Raises: 167 x 5x10

- Weighted GHD Sit Ups: 10x 5x10

Static Hang:

- Skipped

Cardio:

- 1.99 mile walk in 30:00 (260 calories)

Friday 02.07.25

Mobility Training:

Shoulder Mobility:

- Lat Smash: 26x 2:00 each side

- Band Shoulder and Chest Opener: Green Bands x 10 int/ext rotations, then 2:00 hold each side

- Ring Chest Stretch: 2:00

- Reverse Face Pulls: 10's x 10 reps, then 2:00 hold

- Incline DB Biceps Stretch: 15’s x 2:00

- Rear Delt Band Stretch: Red Bands x 2:00

- Banded Coil: Red Band x 2:00 each side

- Pike Barbell Hang: 2:00

Cardio:

- 2.20 mile walk in 30:11 (313 calories)

Thursday 02.06.25

Strength Training:

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

- Face Pulls: 77x 4x10, 80x 1x10

- Push Ups: 14.5 x 5x10

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

- Chest Supported Rows: 140 x10, 190 x9, 220 x 4x8

- Dips: 0x10, 25x9, 48.5 x 4x8

Traps and Shoulders (every 3:30)

- Kelso Shrugs: 240 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:45):

- 1-Arm Cable Pushdowns: 43x 1x8, 40x 3x8

- 1-Arm Cable Curls: 43x 1x8, 40x 3x8

Static Hang:

- 40 seconds

Cardio:

Wednesday 02.05.25

Mobility Training:

Shoulder Mobility Circuit (4 rounds, 1 round very 15:00):

- Ring Shoulder and Chest Opener: 4x 10 each side

- Lying Cuban Press: 5's x 2x10, 10's x 2x10

- Reverse Face Pull Weighted Stretch: 5’s x 2x1:30, 10’s x 2x1:30

- Chest Fly Weighted Stretch: 5’s x 2x1:30, 10’s x 2x1:30

- Incline DB Biceps Stretch: 5’s, 10’s, 15’s, and 20’s x 1:30 each

- Rear Delt Ring Stretch: 3x 1:30

- Banded Coil: 4x 1:30

- Barbell Hang: 4x :40

Cardio:

- 2.31 mile walk in 30:35 (325 calories)

Tuesday 02.04.25

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 79 x10, 109 x9, 139 x8, 169 x7, 199 x6, 229 x 5x5

- Band Pull Aparts: 4x11, 6x10

- No Moneys: 4x11, 6x10

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 98.25 x 4x8

- Diamond Push Ups: 4x12

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 167 x 5x10

- Weighted GHD Sit Ups: 10x 4x10, 5x 1x10

- Diamond Push Ups: 1x12, 4x11

Static Hang:

- 40 seconds

Cardio:

- Skipped due to a late night at work.

Monday 02.03.25

Mobility Training:

Shoulder Mobility Circuit (4 rounds, 1 round very 15:00):

- Reverse Face Pull Weighted Stretch: 5’s x 3x1:30, 10’s x 1x1:30

- Chest Fly Weighted Stretch: 5’s x 3x1:30, 10’s x 1 x1:30

- Incline DB Biceps Stretch: 5’s, 10’s, 15’s, and 20’s x 1:30 each

- Rear Delt Ring Stretch: 3x 1:30

- Banded Coil: 4x 1:30

- Barbell Hang: 4x :40

Cardio:

- 2.22 mile walk in 30:02 (318 calories)

Sunday 02.02.25

Strength Training:

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

- Face Pulls: 77.25 x 5x10

- Push Ups: 14.5 x 5x10

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

- Lat Pulldowns: stack+12x10, stack+22x9, stack+32x 4x8

- Landmine Presses: 25x10, 45x9, 52 x 4x8

Pull with Triceps Warm Up (every 3:30)

- Landmine High Pulls: 52 x 4x10

- JM Press Warm Ups: 45x12, 65x11, 55x10, 105x9

Arms Superset (every 3:45):

- Preacher Curls: 81.5 x 4x8

- JM Presses: 121 x 4x8

Static Hang:

- 40 seconds

Cardio:

- Skipped due to rain

Saturday 02.01.25

Strength Training:

Hip Hinge with Upper Back (every 3:00):

- Trap Bar Deadlifts: 95x10, 145x9, 185x8, 235x7, 275x6, 309x 5x5

- Band Pull Aparts: 3x11, 7x10

Single Leg Quads with Push Ups (every 3:45):

- Bulgarian Split Squats: 106.75 x 4x8

- Diamond Push Ups: 4x12

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 166.75 x 5x10

- Weighted GHD Sit Ups: 10x 3x10, 5x 2x10

- Diamond Push Ups: 5x11

Static Hang:

- 39 seconds

Cardio:

- Skipped due to rain

Friday 01.31.25

Mobility Training:

Shoulder WarmUp Circuit (3 rounds, every 3:20):

- DB Y Raises: 5’s x 3x10

- DB Rear Delt Fly: 5’s x 3x10

- Rear Delt Swings: 5’s x 3x10

- DB Lateral Raises: 5’s x 3x10

- Forward/Backward DB Shoulder Rotations: 5’s x 3x10

Shoulder Mobility Circuit (3 rounds):

- Rear Delt Ring Stretch: 3x 1:30

- Chest Fly Weighted Stretch: 5’s x 3x 1:30

- Incline DB Biceps Stetch: 10’s, 15’s, and 20’s x 1:30 each

- Reverse Face Pull Weighted Stretch: 10’s, 15’s, and 20’s x 1:30 each

- Banded Coil: 3x 1:30

- Barbell Back Rack Hold: 3x 1:30 

- Barbell Hang: 3x :39

Cardio:

- Skipped because of rain

Thursday 01.30.25

Strength Training:

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

- Face Pulls: 77x 5x10

- Push Ups: 14.25 x 5x10

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

- Chest Supported Supinated Rows: 139.5 x10, 189.5 x9, 219.5 x 4x8

- Dips: 0x10, 25x9, 48.25 x 4x8

Traps and Shoulders (every 3:30)

- Kelso Shrugs: 239.5 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:45):

- 1-Arm Cable Pushdowns: 37x 1x10, 40x 3x8

- 1-Arm Cable Curls: 37x 1x10, 40x 3x8

Static Hang:

- 39 seconds

Cardio:

- 2.02 mile walk in 27:20 (285 calories)

Wednesday 01.29.25

Mobility Training:

Shoulder Mobility Circuit #1 (4 rounds):

- Rear Delt Ring Stretch: 4x 1:30

- Chest Fly Weighted Stretch: 4x 5's x 1:30

- Incline DB Biceps Stretch: 1:30 holds, sets at 10, 15, 20, and 25

- Banded Cobra Stretch: 4x 1:30

Shoulder Mobility Circuit #2 (3 rounds):

- Reverse Face Pull Weighted Stretch: 15's x 3x 1:30

- Banded Coil: 3x 1:30

- Barbell Back Rack Hold: 3x 1:30 

Cardio:

- 2.06 mile walk in 30:07 (265 calories)

Tuesday 01.28.25

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 78 x10, 108 x9, 138 x8, 168 x7, 198 x6, 228 x 5x5

- Band Pull Aparts: 3x11, 7x10

- No Moneys: 3x11, 7x10

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 98 x 4x8

- Diamond Push Ups: 4x12

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 167.75 x 5x10

- Weighted GHD Sit Ups: 10x 3x10, 5x 2x10

- Diamond Push Ups: 5x11

Static Hang:

- 39 seconds

Cardio:

- 2.22 mile walk in 30:05 (310 calories)

Monday 01.27.25

Strength Training:

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

- Face Pulls: 77 x 5x10

- Push Ups: 14.25 x 5x10

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

- Pike Pull Ups: 14.25 x1x10, 1x9, 4x8

- Landmine Presses: 25x10, 45x9, 51.75 x 4x8

Pull with Triceps Warm Up (every 3:30)

- Landmine High Pulls: 51.75 x 4x10

- JM Press Warm Ups: 45x12, 65x11, 55x10, 105x9

Arms Superset (every 3:45):

- Preacher Curls: 81 x 4x8

- JM Presses: 120.5 x 4x8

Static Hang:

- 39 seconds

Cardio:

- 2.22 mile walk in 30:17 (310 calories)

Sunday 01.26.25

 Rest day.

Saturday 01.25.25

Strength Training:

Hip Hinge with Upper Back (every 3:00):

- Trap Bar Deadlifts: 95x10, 145x9, 185x8, 235x7, 275x6, 308x 5x5

- Band Pull Aparts: 2x11, 8x10

Single Leg Quads with Push Ups (every 3:45):

- Bulgarian Split Squats: 106.5 x 4x8

- Diamond Push Ups: 3x12, 1x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 166.5 x 5x10

- Weighted GHD Sit Ups: 10x 2x10, 5x 3x10

- Diamond Push Ups: 5x11

Static Hang:

- 38 seconds

Cardio:

- Skipped due to work

Friday 01.24.25

 Rest day due to a long day at work.

Thursday 01.23.25

Strength Training:

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

- Face Pulls: 76.75x10

- Push Ups: 14 x 5x10

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

- Chest Supported Supinated Rows: 139 x10, 189 x9, 219 x 4x8

- Dips: 0x10, 25x9, 48 x 4x8

Traps and Shoulders (every 3:30)

- Kelso Shrugs: 239 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 38.25 x 4x8

- 1-Arm Cable Curls: 38.25 x 4x8

Static Hang:

- 38 seconds

Cardio:

- 2.26 mile walk in 30:01 (318 calories)

Wednesday 01.22.25

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 77 x10, 107 x9, 137 x8, 167 x7, 176 x6, 227 x 5x5

- Band Pull Aparts: 2x11, 8x10

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 97.75 x 4x8

- Diamond Push Ups: 3x12, 1x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 166.5 x 5x10

- Weighted GHD Sit Ups: 10x 2x10, 5x 3x10

- Diamond Push Ups: 5x11

Static Hang:

- 38 seconds

Cardio:

- 2.26 mile walk in 30:13 (318 calories)

Tuesday 01.21.25

Strength Training:

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

- Face Pulls: 76.5 x 5x10

- Push Ups: 14 x 5x10

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

- Pike Pull Ups: 14 x1x10, 1x9, 4x8

- Landmine Presses: 25x10, 45x9, 51.5 x 4x8

Pull with Triceps Warm Up (every 3:30)

- Landmine High Pulls: 51.5 x 4x10

- JM Press Warm Ups: 40x12, 60x11, 80x10, 100x9

Arms Superset (every 3:45):

- Preacher Curls: 80.5 x 4x8

- JM Presses: 120 x 4x8

Static Hang:

- 38 seconds

Cardio:

- 2.31 mile walk in 30:24 (334 calories)

Monday 01.20.25

Strength Training:

Hip Hinge with Upper Back (every 3:00):

- Trap Bar Deadlifts: 95x10, 145x9, 185x8, 235x7, 275x6, 307x 5x5

- Band Pull Aparts: 2x11, 8x10

Single Leg Quads with Push Ups (every 3:45):

- Bulgarian Split Squats: 97.5 x 4x8

- Diamond Push Ups: 3x12, 1x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 166.25 x 5x10

- Weighted GHD Sit Ups: 10x 1x10, 5x 4x10

- Diamond Push Ups: 5x11

Static Hang:

- 38 seconds

Cardio:

- Skipped due to work and football

Sunday 01.19.25

 Rest day.

Saturday 01.18.25

Strength Training:

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

- Face Pulls: 76 5x10

- Push Ups: 13.75 x 5x10

Push/ Pull Superset #2 (every 4:00):

- Chest Supported Supinated Rows: 138.5 x10, 188.5 x9, 218.5 x 4x8

- Dips: 0x10, 25x9, 47.75 x 4x8

Traps and Shoulders (every 3:00)

- Kelso Shrugs: 238.5 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 38 x 4x8

- 1-Arm Cable Hammer Curls: 33 x 4x8

Static Hang:

- 37 seconds

Cardio:

- Skipped due to work and football.

Friday 01.17.25

Mobility Training:

Shoulder Mobility (1 round every 12:00):

- Reverse Face Pulls: 10 reps each set, sets at 5, 10, 15, 20, and 25

- Lying W Holds: 40-second holds each set, sets at 5, 10, 15, 20, and 25

- Incline DB Biceps Stretch: 1:30 holds, sets at 5, 10, 15, 20, and 25

- Ring Front Delt Stretch: 5x 1:30

- Banded Cobra Stretch: 5x 1:30

- Coil Stretch: 5x 1:30 each side 

Cardio:

- 2.31 mile walk in 30:38 (329 calories)

Thursday 01.16.26

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 76 x10, 106 x9, 136 x8, 166 x7, 196 x6, 226 x 5x5

- Band Pull Aparts: 1x11, 9x10

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 97.5 x 4x8

- Diamond Push Ups: 2x12, 2x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 166 x 5x10

- Weighted GHD Sit Ups: 5x 5x10

- Diamond Push Ups: 5x11

Static Hang:

- 37 seconds

Cardio:

- 2.25 mile walk in 30:36 (323 calories)

Wednesday 01.15.25

Mobility Training:

Shoulder Mobility (1 round every 12:00):

- Reverse Face Pulls: 10 reps each set, sets at 5, 10, 15, 20, and 25

- Lying W Holds: 35-second holds each set, sets at 5, 10, 15, 20, and 25

- Incline DB Biceps Stretch: 1:30 holds, sets at 5, 10, 15, 20, and 25

- Ring Front Delt Stretch: 5x 1:30

- Banded Cobra Stretch: 5x 1:30

- Coil Stretch: 5x 1:30 each side 

Barbell Hang:

- 37 seconds

Cardio:

- Skipped due to a late night at work.

Tuesday 01.14.25

Strength Training:

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

- Face Pulls: 73x 3x10, 77x 2x10

- Push Ups: 13.75 x 5x10

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

- Pike Pull Ups: 13.75 x1x10, 1x9, 4x8

- Landmine Presses: 25x10, 45x9, 51.25 x 4x8

Pull with Triceps Warm Up (every 3:30)

- Landmine High Pulls: 51.25 x 4x10

- JM Press Warm Ups: 40x12, 60x11, 80x10, 100x9

Arms Superset (every 3:00):

- Preacher Curls: 80 x 5x8

- JM Presses: 119.5 x 5x8

Static Hang:

- 37 seconds

Cardio:

- 2.24 mile walk in 30:02 (322 calories)

Monday 01.13.25

Mobility Training:

Shoulder Mobility:

- Reverse Face Pulls: 5’s x1x10, 10’s x 1x10, 15's x1x10, 20's x2x10

- Lying W Holds: 5’s x 1x :30, 10's x 1x :30, 15's x 1x :30, 20's x 2x :30

- Reverse Side Planks with Rotation: 5x 1:00 each side

- Banded Cobra Stretch: 5x 1:30

- Incline DB Biceps Stretch: 5x 1:00, 10's x 1:00, 15's x 1:00, 20's x 2x 1:00

- Coil Stretch: 5x 1:30 each side 

Barbell Hang:

- 37 seconds

Cardio:

- Skipped due to football

Sunday 01.12.25

Strength Training:

Hip Hinge with Upper Back (every 3:00):

- Trap Bar Deadlifts: 76x10, 126x9, 166x8, 216x7, 256x6, 306x 5x5

- Band Pull Aparts: 1x11, 9x10

Single Leg Quads with Push Ups (every 3:45):

- Bulgarian Split Squats: 97.25 x 4x8

- Diamond Push Ups: 2x12, 2x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 165.75 x 5x10

- Weighted GHD Sit Ups: 5x 4x10, 2.5x 1x10

- Diamond Push Ups: 5x11

Static Hang:

- 37 seconds

Cardio:

- 1.97 mile walk in 30:10 (248 calories)

Saturday 01.11.25

Strength Training:

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

- Face Pulls: 75.75 5x10

- Push Ups: 13.5 x 5x10

Push/ Pull Superset #2 (every 4:00):

- Chest Supported Supinated Rows: 138 x10, 188 x9, 218 x 4x8

- Dips: 0x10, 25x9, 47.5 x 4x8

Traps and Shoulders (every 3:00)

- Kelso Shrugs: 238 x 4x8

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

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 37.75 x 4x8

- 1-Arm Cable Hammer Curls: 32 x 4x8

Static Hang:

- 36 seconds

Cardio:

- 2.26 mile walk in 30:22 (312 calories)

Friday 01.10.25

 Mobility Training:

Shoulder Mobility:

- Reverse Face Pulls: 5’s x1x10, 10’s x 4x10

- Lying W Holds: 5’s x 1x 1:00, 10’s x 4x 1:00

- Ring Chest Stretch: 5x 1:00 each side

- Incline DB Biceps Stretch: 1:30 each side, 5’s, 10’s, and 15’s

- Prone Barbell Lat Stretch: bar at row height, 2:00 each round

Barbell Hang:

- 36 seconds

Cardio:

- 2.26 mile walk in 30:22 (325 calories)

Thursday 01.09.25

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 75.5 x10, 105.5 x9, 135.5 x8, 165.5 x7, 195.5 x6, 225.5 x 5x5

- Band Pull Aparts: 10x10

- Reverse Side Planks with Internal/External Rotation between sets

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 97.25 x 4x8

- Diamond Push Ups: 1x12, 3x11

- Reverse Side Planks with Internal/External Rotation between sets

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 165.5 x 5x10

- Weighted GHD Sit Ups: 5x 3x10, 2.5x 2x10

- Diamond Push Ups: 5x11

- Reverse Side Planks with Internal/External Rotation between sets

Static Hang:

- 36 seconds

Cardio:

- None

Wednesday 01.08.25

Mobility Training:

Shoulder Warm Up:

- 100 Push Ups: 5x20

-100 No Moneys: 5x20

- Lying Cuban Press: 5's x 2x10, 10's x 2x10, 15's x1x10 (30 second hold on final rep)

Shoulder Mobility:

- Weighted Barbell Lat Floss: 35x 1:30 each side

- Banded Lat Floss: 1:30 each side

- Incline DB Biceps Stretch: 15's x 1:30

- Banded Chest Distraction: 1:30 each side

- Rear Delt Stretch: 1:30 each side

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

- Barbell Backpack Stretch: 1:30 (no bands, 8 holes under bench press height)

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

- Banded Bully: 1:30 each side

- The Chicken Wing: 1:30 each side

- The Coil: 1:30 each side

Barbell Hang:

- 36 seconds

Cardio:

- Skipped due to staying late at work.

Tuesday 01.07.25

Strength Training:

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

- Face Pulls: 73x 4x10, 77x 1x10

- Push Ups: 13.5 x 5x10

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

- Pike Pull Ups: 13.5 x1x10, 1x9, 4x8

- Landmine Presses: 25x10, 40x9, 51 x 4x8

Pull with Triceps Warm Up (every 3:30)

- Landmine High Pulls: 51 x 4x10

- JM Press Warm Ups: 40x12, 60x11, 80x10, 100x9

Arms Superset (every 3:00):

- Preacher Curls: 79.5 x 5x8

- JM Presses: 119 x 5x8

Static Hang:

- 36 seconds

Cardio:

- Skipped due to having to stay late at work

Monday 01.06.25

Mobility Training:

Shoulder Warm Up:

- 100 Push Ups: 2x20, 2x15, 3x10

-100 No Moneys: 2x20, 2x15, 3x10

Shoulder Mobility:

- Banded Chest Distraction: 1:30 each side

- Banded Bully: 1:30 each side

- Barbell 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

- Banded Lat FLoss: 1:30 per side

- The Chicken Wing: 1:30 each side

- The Coil: 1:30 each side

- BestShoulder Stretch Part 1: 1:30 each side

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

- Barbell Backpack Stretch: 1:30 (no bands, 8 holes under bench press height)

- Lying Cuban Press with 30 second hold on the last rep: 5's x1x10, 10's x2x10

Barbell Hang:

- 36 seconds

Cardio:

- 2.24 mile walk in 30:08 (317 calories)

Sunday 01.05.25

 Strength Training:

Hip Hinge with Upper Back (every 3:00):

- Trap Bar Deadlifts: 75x10, 125x9, 165x8, 215x7, 255x6, 305x 5x5

- Band Pull Aparts: 10x10

Single Leg Quads with Push Ups (every 3:45):

- Bulgarian Split Squats: 97x 4x8

- Diamond Push Ups: 1x12, 3x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 165.5 x 5x10

- Weighted GHD Sit Ups: 5x 3x10, 2.5x 2x10

- Diamond Push Ups: 5x11

Static Hang:

- 36 seconds

Cardio:

- Skipped

Saturday 01.04.25

Strength Training:

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

- Face Pulls: 75.5 5x10

- Push Ups: 13.25 x 5x10

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

- Chest Supported Supinated Rows: 137.5 x10, 187.5 x9, 217.5 x 5x8

- Dips: 0x10, 25x9, 47.25 x 5x8

Traps and Shoulders (every 3:00)

- Kelso Shrugs: 237.5 x 4x8

- DB Lateral Raises: 40's x 2x10, 2x9

Arms Superset (every 4:00):

- 1-Arm Cable Pushdowns: 37.5 x 3x10

- 1-Arm Cable Hammer Curls: 31.75 x 3x10

Static Hang:

- 35 seconds

Cardio:

- 2.27 mile walk in 30:35 (313 calories)

Friday 01.03.25

Holiday training schedule…

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 75x10, 105x9, 135x8, 165x7, 195x6, 225x 5x5

- Band Pull Aparts: 10x10

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 97x 4x8

- Diamond Push Ups: 1x12, 3x11

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 165 x 5x10

- Weighted GHD Sit Ups: 5x 2x10, 2.5x 3x10

- Diamond Push Ups: 5x11

Static Hang:

- 35 seconds

Cardio:

- 2.21 mile walk in 30:02 (318 calories)

Thursday 01.02.25

Holiday training schedule…

Strength Training:

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

- Face Pulls: 75.5 5x10

- Push Ups: 13.25 x 5x10

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

- Lat Pulldowns: Stack +11x10, Stack +21x9, Stack +31x 4x8

- Landmine Presses: 15x10, 40x9, 50.75 x 4x8

Pull with Triceps Warm Up (every 3:30)

- Landmine High Pulls: 50.75 x 4x10

- JM Presses: 38x12, 58x11, 78x10, 98x9

Arms Superset (every 3:00):

- Preacher Curls: 79 x 5x10

- JM Presses: 118.5 x 5x10

Static Hang:

- 35 seconds

Cardio:

- 2.16 mile walk in 30:01 (290 calories)

Wednesday 01.01.25

Holiday training schedule…

Strength Training:

Hip Dominant Lift with Upper Back (every 3:00):

- Barbell Romanian Deadlift: 45x10, 95x9, 135x8, 185x7, 225x6, 275x 5x5

- Band Pull Aparts: 10x10

Single Leg Quads with Push Ups (every 3:00):

- Bulgarian Split Squats: Skipped

- Push Ups: Skipped

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 165 x 5x10

- Weighted GHD Sit Ups: 5x 1x10, 2.5x 4x10

- Push Ups: Skipped

Static Hang:

- 35 seconds

Cardio:

- 2.0 mile walk in 30:41 (255 calories)