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