1.17.2025

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)

1.16.2025

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)

1.15.2025

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.

1.14.2025

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)

1.13.2025

Monday 01.13.26

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

1.12.2025

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)

1.11.2025

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)

1.10.2025

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)

1.09.2025

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

1.08.2025

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.

1.07.2025

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

1.06.2025

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)

1.05.2025

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

1.04.2025

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)

1.03.2025

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)

1.02.2025

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)

1.01.2025

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)