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)