Monday 03.31.25

Strength Training:

Squats (every 3:00):

- Safety Bar Squats: 85x10, 115x9, 145x8, 175x7, 205x6, 235x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 100 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 172.5 x 5x10

- Weighted GHD Sit Ups: 20x 1x10, 15x 4x10

Cardio:

- None due to rain.

Mobility Training:

- Move U Shoulder Impingement Program, Level 1, Week 3, Day 2:

Sunday 03.30.25

 Cardio:

- Skipped due to rain 

Mobility Training:

- Move U Shoulder Impingement Program, Level 1, Week 3, Day 1:

Chest Opener Stretches (Accumulate 5:00 each):

- Pec Minor Stretch: 2:00, 1:30, 1:00, and :30 rounds each side

- Lying Holds: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

- Incline DB Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

Saturday 03.29.25

Cardio:

- 1.57 mile walk in 21:44 (210 calories) 

Mobility Training:

Move U Shoulder Movements as a warm up:

Strength Training:

Push/ Pull Superset #1 (every 4:00):

- Landmine Presses: 0x12, 15x11, 30x10, 45x9, 53.5x 4x8

- Landmine High Pulls: 0x12, 15x11, 30x10, 45x9, 53.5x 4x8

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

- Weighted Push Ups: 16.5 x 10x10

- Lat Pulldowns: Stack+52 x 10x10

Arms Superset (every 4:00):

- 1-Arm Cable Pressdowns: 41x 3x8

- 1-Arm Cable Curls: 41x 3x8

Arms Finisher:

- Tate Presses: 55x 1x13

- 1-Arm Hammer Curls: 55x 1x7

Friday 03.28.25

Cardio:

- 1.53 mile walk in 21:59 (214 calories)

Mobility Training:

- Move U Shoulder Impingement Level 1, Week 2, Day 5

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 89x10, 139x9, 179x8, 229x7, 269x6, 319x 5x5

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

- Bulgarian Split Squats: 99.75 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 172.25 x 5x10

- Weighted GHD Sit Ups: 15x 5x10

Thursday 03.27.25

Mobility Training:

- Move U Shoulder Impingement Program, Level 1, Week 2, Day 4:

Chest Openers (Accumulate 5:00 each):

- Pec Minor Stretch: 2:00, 1:30, 1:00, and :30 rounds each side

- Lying Holds: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

- Incline DB Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

Cardio:

- 1.98 mile walk in 26:48 (282 calories)

Wednesday 03.26.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 102.5 x12, 132.5 x11, 162.5 x10, 192.5 x9, 222.5 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 49.75 x 4x8

Traps and Shoulders (every 3:30)

- Kelso Shrugs: 242.5 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:00):

- JM Presses: 65x10, 95x10, 124x 3x8

- Preacher Curls: 65 x10, 75 x9, 85 x 3x8

Arms Finisher (one set to failure, try to increase reps each week):

- Tate Press: 55's x 1x12

- 1-Arm Hammer Curls: 55x 1x6

Cardio:

- 1.6 mile walk in 21:38 (214 calories)

Mobility:

- Move U Shoulder Impingement Program, Week 2, Day 3

Tuesday 03.25.25

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 1 (done between sets of squats)

Strength Training:

Squats (every 3:00):

- Safety Bar Squats: 84x10, 114x9, 144x8, 174x7, 204x6, 234x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 99.75 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 172 x 5x10

- Weighted GHD Sit Ups: 15x 5x10

Cardio:

- None due to a late night at work

Monday 03.24.25

Mobility Training:

- Move U Shoulder Impingement Level 1, Week 2, Day 2:

Stretching Finisher:

- Pec Minor Stretch: 2:00, 1:30, 1:00, and :30 rounds each side

- Lying Cuban Press with Hold: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

- Incline DB Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, and 25's x:30

Cardio:

- 2.0 mile walk in 26:57 (289 calories)

Sunday 03.23.25

Cardio:

- 1.55 mile walk in 22:21 (200 calories)

Mobility Training:

Move U Shoulder Impingement Level 1, Week 2, Day 1:

Strength Training:

Push/ Pull Superset (every 3:00):

- Weighted Push Ups: 16 x 10x10

- Lat Pulldowns: Stack+51.5 x 10x10

Arms Superset #1 (every 3:45):

- JM Press Warm Ups: 63.5 x 11, 83.5 x10, 103.5 x9

- 1-Arm DB Curls: 50x 1x10, 2x9

Arms Superset #2 (every 3:45):

- JM Press Work Sets: 123.5 x 3x8

- Hammer Curls: 50x 1x10, 2x9

Saturday 03.22.25

Cardio:

- 1.56 mile walk in 21:56 (208 calories)

Mobility Training:

- Move U Shoulder Impingement Level 1, Week 1, Day 5 (done between sets of lifts)

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 88x10, 138x9, 178x8, 228x7, 268x6, 318x 5x5

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

- Bulgarian Split Squats: 99.5 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 171.75 x 5x10

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

Friday 03.21.25

Cardio:

- 1.52 mile walk in 20:26 (212 calories) 

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 4:

Strength Training:

Push/ Pull Superset (every 4:00):

- Landmine Press: 3.25x13, 13.25x12, 23.25x11, 33.25x10, 43.25x9, 53.25x 5x8

- Landmine High Pull: 3.25x13, 13.25x12, 23.25x11, 33.25x10, 43.25x9, 53.25x 5x8

Upper Back/ Rear Delts (every 2:00):

- Chest Supported Curl Bar Rear Delt Rows: 126 x 4x8 (go up .5 lbs each week)

Arms Superset (every 4:00):

- 1-Arm Cable Pressdowns: 40.75x 3x8

- 1-Arm Cable Curls Curls: 40.75x 3x8

Thursday 03.20.25

Mobility Training:

- Move U Shoulder Impingement Level 1, Week 1, Day 3:

Then:

- Reverse Face Pull Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, 25's x:30

- Incline DB Biceps Stretch: 10's x 2:00, 15's x1:30, 20's x1:00, 25's x:30

Cardio:

- 

Wednesday 03.19.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 102 x12, 132 x11, 162 x10, 192 x9, 222 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 49.5 x 4x8

Traps and Shoulders (every 3:45)

- Kelso Shrugs: 242 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:00):

- Preacher Curls: 64 x10, 74 x9, 84 x 3x8

- Tate Presses: 55’s x 3x9, 2x8 (work up to 5x10)

Cardio:

- 1.52. mile walk in 20:48 (207 calories)

Mobility:

- Move U Shoulder Impingement Level 1, Week 1, Day 2:

Tuesday 03.18.25

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 1 (done between sets of squats)

Strength Training:

Squats (every 3:00):

- Safety Bar Squats: 83x10, 113x9, 143x8, 173x7, 203x6, 233x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 99.5 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 171.5 x 5x10

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

Cardio:

- Skipped due to a late night at work.

Monday 03.17.25

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 5:

Stretching Finisher:

- Pec Minor Stretch: 2:00, 1:30, 1:00, and :30 rounds each side

- Lying Cuban Press with Hold: 5's x 2:00, 10's x1:30, 15's x1:00, and 20's x:30

Cardio:

- None due to rain.

Sunday 03.16.25

Cardio:

- 1.44 mile walk in 20:04 (200 calories)

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 4:

Strength Training:

Push/ Pull Superset (every 3:45):

- Landmine Presses: 3.25 x13, 13.25 x12, 23.25 x11, 33.25 x10, 43.25 x9, 53.25 x 5x8

- Lat Pulldowns: Stack+51 x 10x10

Arms Superset #1 (every 3:45):

- JM Press Warm Ups: 63 x 11, 83 x10, 103 x9

- 1-Arm DB Curls: 50x 3x9

Arms Superset #2 (every 3:45):

- JM Press Work Sets: 123 x 3x8

- Hammer Curls: 50x 3x9

Saturday 03.15.25

Cardio:

- 1.48 mile walk in 20:03 (210 calories

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 3:

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 87x10, 137x9, 177x8, 227x7, 267x6, 317x 5x5

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

- Bulgarian Split Squats: 99.25 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 171.25 x 5x10

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

Friday 03.14.25

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 2:

Strength Training:

Push/ Pull Superset (every 3:30):

- Landmine High Pulls: 3x13, 13x12, 23x11, 33x10, 43x9, 53x 5x8

- Weighted Push Ups: 15.5x 10x10 (increase by 0.5 pounds each week)

Upper Back/ Rear Delts (every 2:30):

- Chest Supported Curl Bar Rear Delt Rows: 125.5 x 4x8 (go up .5 lbs each week)

Arms Superset (every 4:00):

- 1-Arm CB Pressdowns: 40.5x 3x8

- 1-Arm Cable Curls Curls: 40.5x 3x8

Cardio:

- None due to rain

Thursday 03.13.25

Mobility Training:

Move U Shoulder Impingement Level 1, Week 1, Day 1:

    ****Had extra time today so I did 5 rounds instead of the 3 rounds prescribed

Cardio:

- 1.46 mile walk in 20:04 (206 calories)

Wednesday 03.12.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Chest Supported Rows: 101.5 x12, 131.5 x11, 161.5 x10, 191.5 x9, 221.5 x 4x8

- Dips: 0x12, 15x11, 30x10, 45x9, 49.25 x 4x8

Traps and Shoulders (every 3:45)

- Kelso Shrugs: 241.5 x 4x8

- DB Lateral Raises: 40's x 4x10

Arms Superset (every 3:00):

- Preacher Curls: 63.5 x10, 73.5 x9, 83.5 x 3x8

- Tate Presses: 55’s x 2x9, 3x8 (work up to 5x10)

Cardio:

- None due to rain

Mobility:

- Skipped

Tuesday 03.11.25

Strength Training:

Squat (every 3:00):

- Safety Bar Squats: 82x10, 112x9, 142x8, 172x7, 202x6, 232x 5x5

Single Leg Hamstrings (every 3:00):

- Landmine RDLs: 99.25 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 171 x 5x10

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

Cardio:

- Skipped due to a late night at work.

Mobility:

- Move U Movements between sets

Monday 03.10.25

Strength Training:

Push/ Pull Superset (every 3:45):

- Landmine Presses: 3x13, 13x12, 23x11, 33x10, 43x9, 53x 5x8

- Lat Pulldowns: Stack+50.5 x 10x10 (subbed pike pull ups 10x 10x10)

Arms Superset #1 (every 3:45):

- JM Press Warm Ups: 62.5 x 11, 82.5 x10, 102.5 x9

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

Arms Superset #2 (every 3:45):

- JM Press Work Sets: 122.5 x 3x8

- Hammer Curls: 50x 2x9, 1x8

Cardio:

- 1.42 mile walk in 20:37 (190 calories)

Mobility:

- Move U movement familiarization

Sunday 03.09.25

Strength Training:

Hip Hinge (every 3:00):

- Trap Bar Deadlifts: 86x10, 136x9, 176x8, 226x7, 266x6, 316x 5x5

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

- Bulgarian Split Squats: 99 x 5x8

Calves and Core (every 3:00)

- Standing Calf Raises: 170.75 x 5x10

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

Cardio:

- 2.17 mile walk in 30:00 (302 calories)

Saturday 03.08.25

 Rest day due to being in the hospital all day with Holly’s dad.

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)

Scap Pull Ups with Pike Hang:

- 10 pull ups 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)