Workout Log

Friday, February 23, 2024

Shoulders

  1. Bent Press against the wall 10lb plate
  2. Bent Press NOT against the wall 2.5lb plate 17 reps x 1 set
  3. Bridges 20 reps x 3 sets
  4. Dumbell Shrugs 15lb dumbells 50 reps x 2 sets
  5. Barbell Shrugs (held behind the back) 50 reps x 4 sets - grip the smooth, center part of the bar (not the knurling)
  6. Dumbell lateral raises - 7.5lbs 20 reps x 4 sets
  7. Dumbell front raises "punch" grip, not hammer style grip
    • 7.5 lbs 20 reps x 4 sets
  8. Arnold Press 7.5lbs 5 reps x 4 sets
  9. Shoulder Press 7.5lbs 7 reps x 4 sets
  10. Barbell Upright Row 20 reps x 4 sets
  11. Behind the neck press small barbell 20 reps x 4 sets
  12. Rear Delt raise - standing, bent over punch grip 10lbs x 20 reps x 4 sets
  13. horizontal back and forths with 2.5lb plates in each hand 20 reps x 4 sets
  14. "pistol" press with a single 5lb plate 20 reps x 4 sets
  15. 3 trap raise or front raise from hyperextension machine 5lb plates in "hammer" style grip 12 reps x 4 sets
  16. No Time:
  17. Banded lateral raises thumbs slightly down (Ryan used orange) 10 reps x 4 sets - right shoulder very weak
  18. plate front raises
  19. banded vertical lumberjacks if you have time/energy
  20. single arm extensions from plank position

Tuesday February 20, 2024

Lower Back Exercises

  1. Burpees (afternoon)
  2. Calf Raises
  3. Sprints
  4. Seated Good Mornings w/75lb barbell
  5. Ab wheel on the knees 20 reps 3 sets
  6. Ab wheel on the feet 5-7 reps 4 sets
  7. Hyperextensions one leg 8 reps x 3 sets each leg (6 sets total)
  8. Reverse Hypers 30 reps x 4 sets
  9. Hyperextensions for Obliques
  10. Weighted Butterflies

Tuesday, February 13, 2024

Lower & Upper Back Exercises

  1. Dumbell Flyes to warm up the biceps and tendons
  2. Reverse Hypers
  3. Hyperextensions for Obliques w/30lb dumbell 30 reps x 4 sets
  4. Seated Good Mornings
  5. Ab Wheel
  6. Pull ups Wide Hammer Style 10 reps x 4 sets 1 green band
  7. Pull ups Narrow Hammer Style 5 reps x 4 sets
  8. Pull Ups Palms Down 5 reps x 4 sets
  9. Pull Ups Palms Up 5 reps x 4 sets
  10. Rack Rows pull to chest and hold 12 reps x 4 sets
  11. Dumbell Rows 40lb x 30 reps x 4 sets each arm

Saturday, February 10, 2024

Lower Back Exercises

  1. Supermans
  2. Reverse Hypers
  3. Hyperextensions for Obliques
  4. Seated Good Mornings

Monday, February 5, 2024

Chest

  1. Bent press against the wall 7.5lb plate 20 reps x 4 sets
  2. Bent press free 2.5lb plate 20 reps x 4 sets
  3. Behind the neck press small barbell 20 reps x 4 sets
  4. Bench Press palms up
    • 65lbs 20 reps x 1 set
    • 85lbs 20 reps x 1 sets
    • 95lbs 10 reps x 2 sets
  5. Crate push ups 10 reps x 4 sets
  6. Dumbell Flyes
    • 15lbs 10 reps x 1 sets
    • 15lbs 12 reps x 1 sets
    • 15lbs 15 reps x 2 sets
  7. Bench Press palms down
    • 95lbs 10 reps x 1 sets
    • 95lbs 12 reps x 1 sets
    • 95lbs 15 reps x 2 sets
  8. Incline Dumbell Presses 30lbs 10 reps x 4 sets
  9. Dumbell presses against the floor 30lbs x 25 reps x 4 sets
  10. Banded Flyes 20 reps x 4 sets

Saturday, February 3, 2024

Biceps

  1. Warm Up:
    • McGills
    • Bent Press/Wall Slides
      • Wall slide 7.5lbs 20 reps x 4 sets
      • Free 2.5lbs 20 reps x 4 sets
    • Dumbell Flyes
      • 12lbs 20 reps x 3 sets
  2. Dumbell Curls 12.5lbs 20 reps x 4 sets each arm
  3. Incline Bench Wide Grip Dumbell Curls 12.5lbs 15 reps x 4 sets
  4. Barbell Curls Wide Grip
    • 20 reps x 2 sets
    • 15 reps x 1 set
    • 12 reps x 1 set
  5. Dumbell Curls Hammer Grip
    • 12.5lbs 20 reps x 2 sets
    • 15lbs 12 reps x 1 set
    • 15lbs 20 reps x 1 set
  6. Barbell Curls Narrow Grip
    • 15 reps x 2 sets
    • 12 reps x 2 sets
  7. Incline Dumbell Curls
    • 15lbs 20 reps x 1 set
    • 15lbs 15 reps x 1 set
    • 15lbs 12 reps x 2 sets

Friday, February 2, 2024

Maintenance

  • 4 sets of seated good mornings
  • 2 sets of reverse hypers
  • 2 sets of ab wheel from the feet

Thursday, February 1, 2024

Hellfish 1 hour Muay Thai and 1 hour Jiu Jitsu Day

  • Half Guard Passing
    • person on bottom defends using knee shield and cross shoulder post
    • Person on top must clear the posts to get chest to chest

Wednesday, January 31, 2024

Legs

  1. McGills
  2. Seated Good Mornings 65lbs 30 reps x 4 sets
  3. Nordic Curls
    • orange band 5 reps x 1 set
    • no band 2 reps x 3 sets - minimal assistance with hands
  4. Split Squats
    • Just the bar and 5lb plate under the heel - 5 reps x 1 set per leg
    • 65lb x 5 reps x 3 sets - right leg/hip is weak - couldn't go full depth without left knee touching the ground.
  5. Squat 55lb Barbell only on a slantboard. 20 reps x 4 sets
  6. Hyperextensions single leg with bar 5 reps x 4 sets

Tuesday, January 30, 2024

Gym night 1 hour muay thai and one hour jiu jitsu

Monday, January 29, 2024

Shoulders

  1. Bent Press against the wall
    • 2.5lb plate 20 reps x 1 set
    • 5lb plate 20 reps x 2 sets
    • 7.5lb plate (tethered together) 20 reps x 2 sets
  2. Bent Press NOT against the wall 2.5lb plate 17 reps x 1 set
  3. Bridges 20 reps x 3 sets
  4. Dumbell Shrugs 15lb dumbells 50 reps x 2 sets
  5. Barbell Shrugs (held behind the back) 50 reps x 4 sets - grip the smooth, center part of the bar (not the knurling)
  6. Dumbell lateral raises - 7.5lbs 20 reps x 4 sets
  7. Dumbell front raises "punch" grip, not hammer style grip
    • 7.5 lbs 20 reps x 4 sets
  8. Arnold Press 7.5lbs 5 reps x 4 sets
  9. Shoulder Press 7.5lbs 7 reps x 4 sets
  10. Barbell Upright Row 20 reps x 4 sets
  11. Behind the neck press small barbell 20 reps x 4 sets
  12. Rear Delt raise - standing, bent over punch grip 10lbs x 20 reps x 4 sets
  13. horizontal back and forths with 2.5lb plates in each hand 20 reps x 4 sets
  14. "pistol" press with a single 5lb plate 20 reps x 4 sets
  15. 3 trap raise or front raise from hyperextension machine 5lb plates in "hammer" style grip 12 reps x 4 sets
  16. No Time:
  17. Banded lateral raises thumbs slightly down (Ryan used orange) 10 reps x 4 sets - right shoulder very weak
  18. plate front raises
  19. banded vertical lumberjacks if you have time/energy
  20. single arm extensions from plank position

Saturday, January 27, 2024

Lower Back

Lower Back was feeling better so I trained the lower back - again!

  1. McGills 3
  2. Squat w/Olympic Barbell only on a slantboard. 20 reps x 4 sets
  3. Seated Good Mornings 65lb Barbell 40 reps x 4 sets
  4. Hyperextensions one leg
  5. Hyperextensions on the reversehyper machine
    • 55lbs barbell behind my neck/back
    • 10 - 20 reps x 5 sets
  6. Ab Wheel
  7. Reverse Hyper 30 reps x 4 sets

Friday, January 26, 2024

Lower Back

I missed these two on Thursday

  1. Squat w/Olympic Barbell only on a slantboard. 20 reps x 4 sets
  2. Seated Good Mornings 65lb Barbell 40 reps x 4 sets

Thursday, January 25, 2024

Lower Back

Lower Back was sore so I trained the lower back

  1. Reverse Hyper machine 40-50 reps x 4 sets
  2. Overhead squat
    • mall barbell held overhead and stood on a slantboard
    • 10 reps x 4 sets
  3. Hyperextensions on the reversehyper machine
    • 55lbs barbell behind my neck/back
    • 10 - 20 reps x 5 sets
  4. no time
  5. Ab Wheel
  6. Hyperextensions one leg

Wednesday, January 24, 2024

Chest

  1. Bent press against the wall 5lb plate 20 reps x 4 sets
  2. Behind the neck press small barbell 20 reps x 4 sets
  3. Bench Press palms up
    • 65lbs 20 reps x 4 sets
    • 74lb 20 reps x 4 sets
    • 85lb 20 reps x 4 sets x 2
  4. Crate push ups 10 reps x 4 sets
  5. Dumbell Flyes
    • 12lbs 20 reps x 3 sets
    • 15lbs reps x 1 sets
  6. Bench Press palms down 85lbs 20 reps x 4 sets
  7. Dumbell presses against the floor 25lbs x 25 reps x 4 sets
  8. Banded Flyes 20 reps x 4 sets
  9. No time:
  10. Incline Dumbell Presses 12lbs 20 reps x 4 sets

Monday, January 22, 2024

Biceps

  1. Dumbell Curls 10lbs 20 reps x 4 sets each arm
  2. Incline Bench Wide Grip Dumbell Curls 10lbs
    • 30 reps
    • 25 reps x 3 sets
  3. Barbell Curls Wide Grip
    • 20 reps
    • 11 reps
    • 12 reps
    • 12 reps
  4. Dumbell Curls Hammer Grip 12.5lbs 15 reps x 4 sets
  5. Incline Dumbell Curls 15lbs 10 reps x 4 sets
  6. Barbell Curls Narrow Grip 10 reps x 4 sets

Sunday, January 21, 2024

Shoulders

  1. Bent Press against the wall
    • 2.5lb plate 10 reps
    • 2.5lb plate 12 reps
    • 2.5lb plate 15 reps
    • 2.5lb plate 20 reps
  2. Bridges 20 reps x 4 sets
  3. Dumbell Shrugs
    • 10lb dumbells 100 reps
    • 15lb dumbells 40 reps
    • 15lb dumbells 50 reps x 2 sets
  4. Barbell Shrugs (held behind the back) 30 reps x 4 sets - grip the smooth, center part of the bar (not the knurling)
  5. Dumbell lateral raises - 7.5lbs 10 reps x 4 sets
  6. Dumbell front raises 5lbs - "punch" grip, not hammer style grip
    • 7.5 lbs 15 reps x 4 sets
  7. Banded lateral raises thumbs slightly down (Ryan used orange) 10 reps x 4 sets - right shoulder very weak
  8. Arnold Press 7.5lbs 10 reps x 4 sets
  9. Shoulder Press 7.5lbs 10 reps x 4 sets
  10. Barbell Upright Row 20 reps x 4 sets
  11. 3 trap raise or front raise from hyperextension machine 5lb plates in "hammer" style grip 10 reps x 4 sets
  12. Behind the neck press small barbell 15 reps x 4 sets
  13. No Time:
  14. Rear Delt raise - standing, bent over
  15. plate front raises
  16. "pistol" press with a single 5lb or 10lb plate
  17. horizontal back and forths with 5lb plates in each hand
  18. banded vertical lumberjacks if you have time/energy
  19. single arm extensions from plank position

Saturday, January 20, 2024

Cardio

  • Busy with work. Also lots of snow on the ground
  • 45 minutes of lumberjacks with maroon gray cook band outside in 25 degree sunny weather

Friday, January 19, 2024

Legs and Low Back

  1. McGills
  2. Airdyne 5 minutes warm up
    • Nordic curls w/orange band 5 reps x 1 set
    • Nordic curls no band 2 reps x 3 sets - minimal assistance with hands
  3. Split Squats
    • Just the bar and 5lb plate under the heel - 5 reps x 1 set per leg
    • 65lb x 5 reps x 3 sets - right leg/hip is weak - couldn't go full depth without left knee touching the ground.
  4. Seated Good Mornings 65lbs 30 reps x 4 sets
  5. Hyperextensions single leg with bar 5 reps x 4 sets
  6. No time: Hyperextensions holding crate from Reversehyper machine
  7. Sumo Deadlifts from crates 35lb dumbells 20/25 reps x 4 sets

Tuesday, January 16, 2024

Chest

  1. External Rotations with 7.5lb dumbell 20 reps x 4 sets
  2. Phone Calls 5lbs w/horizontal Abduction also 5lb scaption
  3. Crate push ups 10 reps x 4 sets
  4. Dumbell Flyes 12lb 20 reps x 4 sets
  5. Bench Press palms down 90lbs 20/15 reps x 4 sets
  6. Bench Press palms up 60lbs 20 reps x 4 sets
  7. Incline Dumbell Presses 12lbs 20 reps x 4 sets
  8. No time:
  9. Banded Flyes
  10. Dumbell presses against the floor

Saturday, January 13, 2024

Back

  1. Reverse Hypers 45 reps x 2 sets
  2. Hyperextensions with 75lb weighted crate 20 reps x 4 sets
  3. Pull ups Wide Hammer Style 5 reps x 4 sets
  4. Pull ups Narrow Hammer Style 5 reps x 4 sets
  5. Pull Ups Palms Down 5 reps x 4 sets
  6. Pull Ups Palms Up 5 reps x 4 sets
  7. Dumbell Rows 40lb x 30 reps x 4 sets each arm
  8. Rack Rows pull to chest and hold 12 reps x 4 sets

Saturday, November 25, 2023

Back

  1. warm up dumbell flyes
  2. suitcase carry
  3. pull ups palms down
  4. Pull ups hammer
  5. pull ups palms up
  6. dumbell rows
  7. rack rows palms down
  8. rack rows palsm up

Sunday, November 12, 2023

Biceps and Back

  1. external rotations Infraspinatus 7.5lb dumbell
    • Left Arm 5 reps x 3 sets
    • Left Arm 13 reps x 1 set
    • Right Arm 20 reps x 4 sets
  2. scaption raise Supraspinatus
    • 5lb plate
  3. TRX one arm rows 20 reps per arm x 5 sets

Saturday, November 11, 2023

Morning: Legs and Back - Afternoon Biceps

  1. Split Squats
    • Just the bar and 10lb plate under the heel - 5 reps x 1 set per leg
    • 65lb x 5 reps x 4 sets
  2. Nordic curls w/blue band 20 reps x 3 sets
  3. Sumo Deadlifts from crates 50lb dumbells
  4. TRX one arm rows 20 reps per arm x 5 sets

Thursday, September 28, 2023

??

  • Before Work:
    • Walk to the blue park
    • Vertical Wood Choppers 15 minutes in the park
  1. Box crate push ups 5 reps x 4 sets
  2. Renegade rows Overhead Dumbell Presses 10lbs reps x sets
  3. Seated Good Mornings
  4. Reverse Hypers

Wednesday, September 27, 2023

Shoulders

  • Before Work:
    • Walk to the blue park
    • Vertical Wood Choppers 15 minutes in the park
  • At Lunch:
    • Walk to the blue park
    • Breath Holds in minutes.seconds
      1. 1.45
      2. 2.00
      3. 2.00
      4. 2.00
      5. 2.00
      6. 1.30
      7. 1.45
      8. 2.00
  1. Box crate push ups 5 reps x 4 sets
  2. Renegade rows Overhead Dumbell Presses 10lbs reps x sets

Sunday, September 24, 2023

Low Back and Upper Back

  • 30 minute warm up 1 minute on 10 sec rest:
    • Banded Reverse Squat
    • Vertical Wood Choppers
    • Ab Wheel
    • Skipping
  1. Double Leg Hyperextension 30lb barbell 12 x 1
  2. Single Leg Hyperextension 20lb barbell 10 x 3
  3. Single Leg Hyperextension 25lb barbell 8 x 1
  4. Pull ups warm up
    • 25lb Wrist Rollers 3 sets
    • Rogue Rack Bar Rows Warm Up
    • Straight arm lat rows from bench 25lb barbell
    • Hammer Grip Rotational Stretch Exercise with big pipe - Left arm bicep is week in the straight position
  5. Hammer Grip Pull Ups Narrow Grip Position 10 reps x 3 sets
  6. Hammer Grip Pull Ups Wide Grip Position 6 reps x 2 sets
  7. Hammer Grip Pull Ups Wide Grip Position 8 reps x 1 sets
  8. Palms Up Pull Ups 5, 6, 7, 7 reps x 4 sets
  9. Palms Down Pull Ups 6, 6, 6, 7 reps x 4 sets
  10. Palms Up Rows Rogue Rack Bar 7, 10, 10, 10 reps x 4 sets
  11. Palms Down Rows Rogue Rack Bar 12, 12, 11, 10 reps x 4 sets

Saturday, September 23, 2023

Low Back

  • passive warm up:
    • Seated Good mornings - Bar X 40 x 4
    • Bridges x 4
  • active warm up:
    • Step Back Lunges and Vertical Wood Choppers
    • Overhead Squat/Snatch
    • Reverse Hypers - Experienced Glute Pain the day before x 20 x 2
    • Stopped at 2 sets because of glute pain
  1. Single Leg Hyperextension 20lb barbell 10 x 2 each leg
  2. Single Leg Hyperextension 30lb barbell 1 x 2

Friday, September 22, 2023

Bench Press and stuff

  • warm up:
    • 150 Burpees 14 minutes
    • Supraspinatus raises 5lbs
    • Suitcase Carry 50lbs 9 minutes
  1. Bench Press 65lbs x 15 x 1
  2. Bench Press 75lbs x 15 x 1
  3. Bench Press 95lbs x 15 x 1
  4. Bench Press 125lbs x 15 x 1
  5. Bench Press 145lbs x 8 x 1
  6. Bench Press 145lbs x 5 x 1
  7. Bench Press 145lbs x 6 x 1

Monday, September 11, 2023

Bench Press and stuff

  • warm up:
    • 150 Burpees 14 minutes
    • Supraspinatus raises 5lbs
  1. Bench Press 65lbs x 20 x 1
  2. Bench Press 75lbs x 15 x 1
  3. Bench Press 95lbs x 12 x 1
  4. Bench Press 95lbs x 15 x 1
  5. Bench Press 95lbs x 10 x 1
  6. Reverse Bench Press bar x 20 x 1
  7. Reverse Bench Press 65lbs x 20 x 3
  8. \
  9. Kipping Press 20lbs x 25 x 4
  10. Dumbell flyes

Sunday, September 10, 2023

Cardio

  • warm up:
    • Airdyne (before church)

Saturday, September 9, 2023

Lower Back and Upper Back

  • warm up:
    • Airdyne
    • Snatch 1" barbell 25lbs 3 minute sets x 3
    • Behind the neck lat pulls with green band and orange pipe - 20 reps x 3
    • val slide splits 3 sets - reps unknown
    • Box push ups - 5 reps x 3
  1. hammer grip dumbell curls 20lbs 12 reps x 3 sets
  2. Palms Down Grip Pull ups - 5 reps X 4 sets - 8 reps x 1 set - 2 min rest
  3. Hammer Grip Pull ups - 6 reps X 5 sets - 2 min rest
  4. Palms Up Grip Pull ups - 6 reps X 5 sets - 2 min rest
  5. 150 up and outs

hours later

  1. Hyperextensions bar 20 reps x 2 sets
  2. Hyperextensions 65lbs x 14/15 x 3 set
  3. Suitcase carry 50lbs

Sunday, August 27, 2023

Lower Back and Shoulders

  • warm up:
    • TRX Upright Rows & skips
    • Seated Good Mornings - 25 reps x 3 sets
  1. Wrist Rollers 25lbs - 5 reps x 3 sets
  2. Horizontal Wide Grip Palms Down Rows w/stationary Bar on the Rack - 10 reps x 4 sets
  3. Palms down pullups - 10 reps x 4 sets
  4. Jefferson Curls
  5. Lumberjacks
  6. TRX Upright Rows

Saturday, August 26, 2023

Lower Back and Some Shoulders

  • warm up:
    • TRX external rotations & skips 20 min - one min back and forth - skips and external rotations
  1. Hyperextensions bar 20 reps x 2 sets
  2. Hyperextensions 65lbs x 10 x 1 set
  3. Hyperextensions 75lbs x 5 x 1 set
  4. Hyperextensions 95lbs x 5 reps x 2 set
  5. Hyperextensions 105lbs x 4 reps x 3 sets
  6. Renegade Rows 10lb dumbells 10 reps each arm 3 sets

Saturday, August 19 2023

Lower Back and Pull Ups

  • warm up:
    • Granbys
    • Burpees
    • TRX Rows
  1. Val slides for chest/biceps 10 reps x 4 sets per arm
  2. Hammer style pull ups - 15 reps x 4 sets w/green band
  3. Palms Down pull ups - 15 reps x 4 sets w/green band
  4. Palms Up pull ups - 15 reps x 4 sets w/green band
  5. Hyperextensions bar 20 reps x 2 sets
  6. Hyperextensions 65lbs x 12 x 1 set
  7. Hyperextensions 85lbs x 5 x 1 set
  8. Hyperextensions 95lbs x 5 reps x 1 set
  9. Hyperextensions 105lbs x 3 reps x 3 sets

Saturday, July 29 2023

Lower Back and Pull Ups

  • warm up:
    • McGills
    • Airdyne
    • Pancakes
  1. Ab wheel 25 reps x 4 sets 1 min rest
  2. Hyperextensions 65lbs x 10 x 1, 75lbs x 10 x 2, 95lbs x 8 reps x 2 sets - 1 minute rest - no J-Cups!
  3. Straight Arm Pullover - 1" barbell w/2.5lb plates - 10 reps x 4 sets - great for long head biceps
  4. Wrist Roller
  5. Pull ups
  6. Suitcase Carry
  7. Jefferson Curl straight leg quad flexed - 65lbs x 10 reps x 4 sets

Saturday, July 22 2023

Lower Back and Pull Ups

  • warm up:
    • McGills
    • Burpees
    • Pancakes
  1. Ab wheel 25 reps x 4 sets 1 min rest
  2. Hyperextensions 65lbs x 10 x 1, 75lbs x 10 x 2, 95lbs x 8 reps x 2 sets - 1 minute rest - no J-Cups!
  3. Straight Arm Pullover - 1" barbell w/2.5lb plates - 10 reps x 4 sets - great for long head biceps
  4. Wrist Roller
  5. Pull ups
  6. Suitcase Carry
  7. Jefferson Curl straight leg quad flexed - 65lbs x 10 reps x 4 sets

Thursday, July 20 2023

HyperExtensions and Split Squat before gym

  • warm up:
    • McGills
    • Burpees
    • Pancakes
  1. Hyperextensions 75lbs x 10 x 2, 95lbs x 5 reps x 2 sets - 1 minute rest - no J-Cups!
  2. Split Squat 65lbs x 10 x 4 sets

Sunday, July 16 2023

Back

  • warm up:
    • Airdyne 15 min - performed before church
    • McGills 3
    • Pancake Stretches
  1. Wrist Roller 4 rollups x 4 sets - 1 min rest
  2. Hammer Grip Pull ups - 5 reps X 2 sets - 1 min rest
  3. Hammer Grip Pull ups - 10, 10, 10, 12 reps X 4 sets - 1 min rest
  4. Palms Down Grip Pull ups - 10 reps X 4 sets - 1 min rest
  5. Palms Up Grip Pull ups - 10 reps X 4 sets - 1 min rest

Saturday, July 15 2023

Lower Back and Front Squat

  • warm up:
    • McGills
    • AirDyne 15 min - 371 Cal, 4.86 miles
    • Ab wheel 25 reps x 4 sets 1 min rest
    • Pancakes
  1. Hyperextensions 65lbs x 10 x 1, 75lbs x 10 x 2, 85lbs x 8 reps x 2 sets - 1 minute rest - no J-Cups!
  2. Front Squat & overhead press - 65lbs - 10 reps x 1, 75lbs x 7 x 3 sets
  3. Suitcase Carry - 50lb dumbell - 8 one minute rounds (4 rounds each arm) - 9 minutes long
  4. Jefferson Curl straight leg quad flexed - 65lbs x 10 reps x 4 sets
  5. Hour Walk

Friday, July 14 2023

  • Too busy no time for anything

Thursday, July 13 2023

Gym Gi - Very Hot but did much better - not as out of breath

Wednesday, July 12 2023

Can't Remember

Tuesday, July 11 2023

Gym Gi - Very Hot

Monday, July 10 2023

Chest

  • warm up:
    • McGills
    • 150 Burpees with breath holds
    • Wall Angels
    • Pancakes
  1. Bench Press Palms Down 135lbs X 7, 7, 6, 5 reps x 4 sets - 1 minute rest
  2. Bench Press Palms Up 95lbs X 14, 15, 10 reps X 4 sets
  3. Dumbell Flyes 12.5lb dumbells x 20 reps x 1 - 17.5lb dumbells x 7, 10, 7, 7 x 4 sets

Saturday, July 8 2023

  • early morning workout in the park - 24 minutes non stop:
    • Rows 1 minute
    • Box Jumps 1 minute
    • Ab Wheel 1 minute
    • Run up to the fireman's pole, slide down - 1 minute
  • warm up:
    • McGills 3
    • Pancake
  1. Hyperextensions 65lbs x 10 reps x 4 sets - 1 minute rest - no J-Cups!
  2. Suitcase Carry - 50lb dumbell - 8 one minute rounds (4 rounds each arm) - 9 minutes long
  3. Front Squat & overhead press - 65lbs - 10 reps x 3 sets - 8 reps x 1 set
  4. Jefferson Curl straight leg quad flexed - 65lbs x 10 reps x 4 sets
  5. Hour Walk

Friday, July 7 2023

  • warm up:
    • McGills 3
    • Airdyne
  1. Swimming

Thursday, July 6 2023

Gym Day

  • warm up:
    • McGills 3
    • Airdyne
  1. No Gi Gym

Wednesday, July 5 2023

Shoulders

  • warm up:
    • McGills 3
    • 150 Burpees 15 minutes
  1. Front Squat with overhead press - 65lbs 10 reps x 4 sets
  2. Renegade Row style overhead press - 12.5 lb dumbell - 15 reps x 2 sets - 10 reps x 2 sets (each shoulder)

Tuesday, July 4 2023

Back

  • warm up:
    • McGills 3
    • Airdyne 15 min
    • Pancake Stretches
  1. Wrist Roller 4 rollups x 4 sets - 1 min rest
  2. Hammer Grip Pull ups - 10 reps X 4 sets - 2 min rest
  3. Palms Down Grip Pull ups - 10 reps X 4 sets - 2 min rest
  4. Palms Up Grip Pull ups - 10 reps X 4 sets - 2 min rest

Monday, July 3 2023

Lower Back

  • McGills
  • Ab Wheel
  • Hyperextensions - 75lbs

Sunday, July 2 2023

Sore Back - Maintenance

  • McGills
  • Ab Wheel
  • Military Press 45lb barbell
  • Hyperextensions - 75lbs

Saturday, July 1 2023

Sore Back -Maintenance

  • McGills
  • Javelin Carry - 20lb Dumbell - 1 min round each arm - 14 rounds
  • (again) Javelin Carry - 20lb Dumbell - 1 min round each arm - 14 rounds
  • Hyperextensions - 75lbs

Friday, June 30 2023

Sore Back

  • McGills
  • Swim at the pool

Thursday, June 29 2023

Sore Back - No BJJ

  • McGills
  • Bridges
  • Burpees but back was sore
  • Did not go to bjj class

Wednesday June 26, 2023

Biceps

  1. Wrist Roller 4 rollups x 4 sets - 1 min rest
  2. Rotating Dumbell Hammer Curls 20lbs x 20 reps x 4 sets - curls to shoulder - standing
  3. Barbell Curls 35lbs 20 reps x 4 sets

Saturday, June 24 2023

Lower Back

  • warm up:
    • McGills 3
    • Bridges
    • Airdyne 15 min
    • Pancake Stretches
  1. Ab Wheel 20 reps x 4 sets - 1 minute rest
  2. Hyperextensions 75lbs x 9 reps x 4 sets - 2 minute rest
  3. Suitcase Carry - 50lb dumbell w/green band - 8 one minute rounds (4 rounds each arm) - 9 minutes long
  4. Sumo Deadlift Barbell 85lbs x 15 reps x 4 sets w/blue band for lat activation
    • Toes Rack width - 1 minute rest
  5. Jefferson Curl straight leg quad flexed - 65lbs x 10 reps x 4 sets
  6. Sumo dumbell deadlift from crates - 50lb dumbells - 15 reps x 4 sets
  7. Pancakes
  8. Swim

Wednesday, June 21 2023

Maintenance

  • warm up:
    • McGills 3
    • Bridges
    • Pancake Stretches
  1. Wrist Roller 25lbs
  2. Hyperextensions 65lbs x 10 reps x 4 sets, 12 reps x 1 set - 1 minute rest
  3. Renegade Rows 12.5lb dumbells
  4. Pancakes

Monday June 19, 2023

Legs

  • warm up:
    • McGills Big 3
    • Wrist Roller 25lb plate
  1. Nordic Curls - 10, 9, 8, 7 reps - eccentric all the way down to the floor - no band
  2. Front Squat w/overhead press - 50lbs x 15 reps x 4 sets
  3. split squats - 50lbs x 10 reps, 65lbs x 8 reps

Saturday June 17, 2023

Back

  • warm up:
    • McGills Big 3
    • Pancake Exercises
    • Rows with TRX trainer
  1. Front Squat w/overhead press - 50lbs x 10 reps x 4 sets
  2. Narrow Hammer grip pullups - chest to bar 6, 8, 10, 9 reps x 4 sets
  3. Wide grip palms down pullups - chest to bar 10 reps x 4 sets
  4. Rows Palms Down 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
  5. Rows Palms Up 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)

Thursday June 15, 2023

Back

  • warm up:
    • McGills Big 3
    • Pancake Exercises
    • Rows with TRX trainer
  1. Narrow Hammer grip pullups - chest to bar 6, 8, 10, 9 reps x 4 sets
  2. Wide grip palms down pullups - chest to bar 10 reps x 4 sets

Sunday, June 11 2023

Lower Back

  • warm up:
    • McGills 3
    • Airdyne
    • Reverse Hypers
    • Pancake Stretches
  1. Hyperextensions 65lbs x 10 reps x 4 sets, 12 reps x 1 set - 1 minute rest
  2. Suitcase Carry - 40lb dumbell w/green band - 8 one minute rounds (4 rounds each arm) - 9 minutes long
  3. Sumo Deadlift Barbell 75lbs x 10 reps x 4 sets
  4. Jefferson Curl straight leg quad flexed - 55lbs x 10 reps x 4 sets
  5. Sumo dumbell deadlift from crates - 50lb dumbells - 15 reps x 4 sets
  6. Pancakes

Saturday, June 10 2023

Chest

  • warm up:
    • 12.5lb dumbell renegade row presses x 16 reps (each arm) x 2
  1. Bench Press Palms Down 135lbs X 10, 10, 12, 12 reps x 4 sets - with orange band
  2. Bench Press Palms Down 135lbs X 10 reps x 1 sets - no band
  3. Bench Press Palms Up 95lbs X 20 reps X 4 sets
  4. Dumbell Flyes 15lb dumbells x 20 reps x 4 sets

Wednesday June 7, 2023

Biceps

  1. Dumbell Hammer Curls 25lbs x 15 reps x 4 sets - curls to shoulder
  2. Barbell Curls Olympic Bar 45lbs 20 reps x 1 sets - 50lbs x 15 reps x 3 sets

Monday June 5, 2023

Biceps

  1. Ladders on the Rogue Rack

Sunday June 4, 2023

Legs

  • warm up:
    • 30 minutes sled
    • McGills Big 3
    • Pancake Exercises
  1. split squats - bar x 10 reps, 55lbs x 5 reps, 65lbs x 8 reps
  2. Nordic Curls - 10, 9, 8, 7 reps - eccentric all the way down to the floor - no band
  3. Front Squat - 65lbs x 10 reps x 4 sets

Saturday, June 3 2023

Shoulders

  • warm up:
    • 30 minutes sled
    • McGills Big 3
    • Pancake Exercises
    • External Rotations 10lb dumbell
    • External Rotations 5lb plate with strap
  1. Shoulder Press 10lb Dumbells x 20 reps x 4 sets - renegade rows tripod style
  2. Delt Flyes/Raises 10lb, 12.5lb, 15lb, 17.5lbs 20 reps x 5 sets - standing quads locked
  3. Dumbell Shrugs 40lb, 50lb dumbell x 20 reps x 4 sets - one arm/shoulder at a time - standing quads locked
  4. Dumbell upright row 25lb dumbell x 20 reps - standing quads locked
  5. Behind the neck pullups

Wednesday May 31, 2023

Back

  • warm up:
    • McGills Big 3
    • 150 Burpees in 15 minutes
    • Pancake Exercises
    • Rows with TRX trainer
  1. Narrow Hammer grip pullups - chest to bar 20 - 15 reps x 4 sets with green bands
  2. Wide grip palms down pullups - chest to bar 20 reps x 4 sets
  3. Behind the neck pull ups - 1 green band - 20 reps x 4 sets
  4. Single Arm Dumbell Rows 70lbs - 15 reps x 4 sets
  5. Rows Palms Down 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
  6. Rows Palms Up 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
  7. Straight Arm Band Pull Down - no time

Saturday, May 27 2023

Chest

  • warm up:
    • 10lb dumbell external rotations - 20 reps x 2 sets
  1. Bench Press Palms Down 95lbs X 20 reps x 4 sets - no descending sets
  2. Bench Press Palms Up 75lbs X 20, 20, 15, 15 reps X 4 sets - no descending sets
  3. Dumbell Flyes 12.5lb dumbells x 20 reps x 4 sets
  4. More renegade rows this time with 10lb dumbells
  5. Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets - no time
  6. Dumbell Presses Against The Floor 30lb dumbells - no time

Friday May 26, 2023

Biceps

  1. Dumbell Hammer Curls 20lbs x 20 reps x 1 sets - 25lbs x 12 reps x 3 sets - curls to shoulder
  2. Rotating Dumbell Curls 27.5lbs x 14 reps x 1 sets - 27.5lbs x 12 reps x 3 sets
  3. Barbell Curls Olympic Bar 45lbs (bar only) 20 reps x 4 sets - 10 reps x 1 sets

Sunday May 21, 2023

Legs

  1. sumo dead lifts with 55lb barbell - 20 reps x 4 sets
  2. split squats - bar x 10 reps, 55lbs x 8 reps, 65lbs x 6 reps
  3. Nordic Curls - no band - 1 hole stop - 10, 10, 5, 9 reps
  4. Front Squat - no overhead press 20 reps x 20 x 2 sets
  5. seated good mornings 60lbs sit on bench - no time
  6. hyperextensions with 60lb dumbell - no time
  7. hyperextensions on the hyperxtension machine and olympic bar - no time for this - no time
  8. zercher - jeffersons 90lbs straight leg to 10 zerchers, 7 zerchers, 15 zerchers, 20 zerchers - did not do

Saturday May 20, 2023

Back

  1. McGills Big 3
  2. Airdyne
  3. Suitcase walks with 35lb dumbell - one minute each side x 4 (8 minutes total)
  4. Narrow Hammer grip pullups - chest to bar 20 - 15 reps x 4 sets with green bands
  5. Wide grip Hammer pullups - chest to bar 20 reps x 4 sets
  6. Behind the neck pull ups - 1 green band - 20 reps x 4 sets
  7. Wide grip palms down pullups - chest to bar 20 reps x 4 sets
  8. Single Arm Dumbell Rows 70lbs - 15 reps x 4 sets
  9. Rows Palms Down 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
  10. Rows Palms Up 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
  11. Straight Arm Band Pull Down - no time

Friday May 19, 2023

Burpees and McGills

  1. 150 Burpees in 15 minutes in the morning
  2. McGills Big 3 in the afternoon

Wednesday May 17, 2023

Shoulders - Partial

  1. Weighted Bridges with Dip Belt - 5lb & 2.5lb plates (7.5 lbs)
  2. Shoulder Press 10lb Dumbells x 20 reps x 8 sets - renegade rows tripod style
  3. Delt Flyes/Raises 12.5lb, 15lb 20 reps x 2 sets - 17.5lb dumbell - 20 reps x 2 set - performed split squat style and held on to bar overhead to protect the low back
  4. Dumbell Shrugs 40lb dumbell x 25 reps x 4 sets from 2 crate incline bench - no time
  5. Dumbell upright row 25lb dumbell x 20 reps fast - one at a time from the catcher's position - no time
  6. Dumbell Shrugs 40lb dumbell x 25 reps x 4 sets from 2 crate incline bench - no time
  7. Dumbell upright row 25lb dumbell x 20 reps fast - one at a time from the catcher's position - no time
  8. Behind the neck pullups
  9. Reverse Hyper situps with 10lb plate - no time
  10. Front squat x 10 reps x 1 set - 20 reps x 1 set - did not do because of sore lower back

Saturday May 6, 2023

Legs

  1. zercher - jeffersons 90lbs straight leg to 10 zerchers, 7 zerchers, 15 zerchers, 20 zerchers
  2. Nordic Curls - no band - 1 hole stop - 10, 10, 5, 9 reps
  3. split squats - bar x 10 reps, 55lbs x 8 reps, 65lbs x 6 reps
  4. dead lifts with 50lb dumbells - 20 reps
  5. Front Squat - no overhead press
  6. seated good mornings 60lbs sit on bench - no time
  7. hyperextensions with 60lb dumbell - no time
  8. hyperextensions on the hyperxtension machine and olympic bar - no time for this - no time

Wednesday, May 3, 2023

Chest

  • warm up:
    • 2.5lb and 5lb plates tethered (elbow against ribs)
    • renegade rows - 12.5lb dumbells - 10 reps each arm x 4 sets
    • deficit pushups 10 reps x 4 sets (from the knees)
  1. Bench Press Palms Down 95lbs X 20 reps x 4 sets - no descending sets
  2. Bench Press Palms Up 75lbs X 20, 20, 15, 15 reps X 4 sets - no descending sets
  3. Dumbell Flyes 12.5lb dumbells x 20 reps x 4 sets
  4. More renegade rows this time with 10lb dumbells
  5. Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets - no time
  6. Dumbell Presses Against The Floor 30lb dumbells - no time

Monday May 1, 2023

Biceps

  1. Dumbell Hammer Curls 25lbs x 10 reps x 4 sets - curls to shoulder
  2. Rotating Dumbell Curls 27.5lbs x 10 reps x 4 sets
  3. Barbell Curls Olympic Bar 45lbs (bar only) 20 reps x 4 sets - 2 min rest
  4. Close Grip Curls Olympic Bar 45lbs (bar only) 15 reps x 4 sets - 2 min rest
  5. Incline Bench Dumbell Curls (one crate or pullup bar set low on the rack) 20lb dumbells - 9, 8, 6, 7 reps
  6. Concentration Curls 15lbs (use hyperextension machine) no time

Saturday, April 29, 2023

Back

  1. External Rotations on the rack low on the floor with 15lb dumbell
  2. Hammer grip pullups - chest to bar 10 reps x 3 sets with green band - 5 reps x 1 set no band
  3. Close Grip palms up pullups 5 reps x 4 sets no band
  4. Behind the neck pull ups - 2 green bands 20 reps x 4 sets
  5. Single Arm Dumbell Rows 80lbs - 10 reps x 2 sets - 15 reps x 2 sets
  6. Rows Palms Down 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
  7. Rows Palms Up 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
  8. Straight Arm Band Pull Down - no time

Monday, April 24, 2023

Shoulders

  1. Front squat x 10 reps x 1 set - 20 reps x 1 set
  2. Shoulder Press 12.5lb Dumbells x 10 reps x 3 sets - 5 reps x 1 set - right shoulder was very weak - renegade rows tripod style
  3. Arnold Press 17.5lb, 20lb dumbell - 20 reps x 2 sets - 22.5lbs dumbell - 10 reps x 2 sets - squatting holding on to bar on rack - one dumbell at a time
  4. Delt Flyes/Raises 12.5lb, 15lb 20 reps x 2 sets - 17.5lb dumbell - 20 reps x 2 set - step left foot on a crate to protect the low back
  5. Dumbell Shrugs 40lb dumbell x 25 reps x 4 sets from 2 crate incline bench
  6. Dumbell upright row 25lb dumbell x 20 reps fast - one at a time from the catcher's position

Saturday, April 22, 2023

Legs

  1. zercher - jeffersons 115lbs from bent elbows and rack
  2. Nordic Curls - no band - 2 hole stop - 5 reps x 3 sets - 3 hole stop - 3 reps x 1 set
  3. split squats with 55lbs, 65 x 5 reps x 2 sets - 75lbs x 3 x 2 sets
  4. hyperextensions with 60lb dumbell
  5. dead lifts with 50lb dumbells - 20 reps
  6. seated good mornings 60lbs sit on bench
  7. Front Squat - no overhead press - no time
  8. hyperextensions on the hyperxtension machine and olympic bar - no time for this - no time

Wednesday, April 19, 2023

Chest (Again - Finished Flyes from Monday)

  1. bent press - no weight
  2. Dumbell Flyes 17.5lb dumbells x 8 reps x 4 sets

Monday, April 17, 2023

Chest

  1. external lateral rotations with 15lb dumbell (high elbow) and 5lb dumbell (elbow against ribs)
  2. Bench Press Palms Down 145lbs X 5, 3, 3 and 1 reps x 4 sets - no descending sets
  3. Bench Press Palms Up 95lbs X 20, 20, 15, 15 reps X 4 sets - no descending sets
  4. Dumbell Flyes 10lb dumbells x 20 reps x 4 sets - no time
  5. Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets - no time
  6. Dumbell Presses Against The Floor 30lb dumbells - no time
  7. Deficit push ups from crates - no time

Saturday, April 15, 2023

Back

  1. External Rotations on the rack low on the floor with 15lb dumbell
  2. Close Grip Pull Ups - palms down 8 reps x 4 sets with blue band wrapped twice around the bar and once around one knee - 2 min rest
  3. Close Grip Pull Ups - palms up 10 reps x 4 sets with blue band wrapped twice around the bar and once around one knee - 2 min rest
  4. Behind the neck pull ups - 2 green bands 15 reps x 4 sets
  5. Single Arm Dumbell Rows 80lbs - 10 reps x 2 sets - 15 reps x 2 sets
  6. Rows Palms Down 8 reps x 4 sets
  7. Rows Palms Up 6 reps x 4 sets
  8. Straight Arm Band Pull Down

Monday April 10, 2023

Biceps

  1. Dumbell Hammer Curls 30lbs x 5 reps x 4 sets
  2. Rotating Dumbell Curls 27.5lbs x 10 reps x 3 sets 30lbs x 6 reps x 1 set
  3. Barbell Curls Olympic Bar 45lbs (bar only) 20, 16, 10, 10 reps - 1 minute rest
  4. Close Grip Barbell Curls Olympic Bar 45lbs (bar only) 10, 13, 12, 12 reps - 1 minute rest
  5. Incline Bench Dumbell Curls (one crate or pullup bar set low on the rack) 20lb dumbells - 9, 8, 6, 7 reps
  6. Concentration Curls 15lbs (use hyperextension machine) no time

Saturday, April 8, 2023

Legs

  1. zercher - jeffersons 95lbs from bent elbows and rack - no milk crate or platform
  2. Nordic Curls - sets of 3 with no band - used a stop on the other side of the rack - one hole below Jeff on the rack
  3. split squats with 55lbs x 5 reps
  4. hyperextensions with 80lb dumbell - 20 reps
  5. dead lifts with 60lb dumbells - 20 reps
  6. seated good mornings 60lbs sit on bench
  7. Front Squat - no overhead press - no time
  8. hyperextensions on the hyperxtension machine and olympic bar - no time for this - no time

Friday, April 7, 2023

Shoulders

  1. External Rotations on the rack low on the floor with 5lb dumbell
  2. Front squat
  3. 15lb dumbell external rotations
  4. Shoulder Press 25lb Dumbells x 10 reps x 4 sets - standing - one dumbell at a time
  5. Arnold Press 20lb dumbells - 5 reps left - 15 - right - standing - one dumbell at a time
  6. Delt Flyes/Raises 15lb dumbell 20 reps standing - one dumbell at a time
  7. Dumbell upright row 25lb dumbell x 20 reps fast - one at a time from the catcher's position
  8. Dumbell Shrugs 40lb dumbell x 25 reps x 6 sets from 2 crate incline bench - late no time

Sunday, April 2, 2023

Back

  1. External Rotations on the rack low on the floor with 5lb dumbell
  2. Hammer or neutral grip pull ups at blue park 5 reps x 4 sets
  3. Close Grip Pull Ups - palms up - at the blue park 5 reps x 4 sets
  4. Behind the neck pull ups - 2 green bands 10 reps x 4 sets
  5. Single Arm Dumbell Rows 80lbs - 5 reps - no time
  6. Rows Palms Down - no time
  7. Rows Palms Up - no time
  8. Straight Arm Band Pull Down (don't let arms go above horizontal) - did not have time

Saturday, April 1, 2023

Chest

  1. external lateral rotations with 2.5 & 5lb plates on the hyperextension machine
  2. Bench Press Palms Down 145lbs X 5 reps x 4 sets set w/descending sets
  3. Bench Press Palms Up 125lbs X 5 reps X 4 sets - no descending sets
  4. Dumbell Flyes 10lb dumbells x 20 reps x 4 sets
  5. Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets
  6. Dumbell Presses Against The Floor 30lb dumbells - no time
  7. Deficit push ups from crates - did not do because of sore shoulder from too many burpees

Friday, March 31, 2023

Legs

  1. zercher - jeffersons 95lbs from bent elbows and rack - no milk crate or platform
  2. Nordic Curls - no band - used a stop on the other side of the rack
  3. split squats with 55lbs x 5 reps
  4. seated good mornings 60lbs sit on bench
  5. hyperextensions with 60lb dumbell
  6. dead lifts with 50lb dumbells - 20 reps
  7. Front Squat - no overhead press - no time
  8. hyperextensions on the hyperxtension machine and olympic bar - no time for this - no time

Wednesday, March 29, 2023

Biceps

  1. 12.5lb dumbell supraspinatus bent and straight arm exercises
  2. Dumbell Hammer Curls 30lbs x 5 reps x 4 sets
  3. Rotating Dumbell Curls 27.5lbs x 5 reps x 4 sets
  4. Barbell Curls Olympic Bar 65lbs 5 reps - no time
  5. Close Grip Barbell Curls Olympic Bar 65lbs 4 reps - no time
  6. Incline Bench Dumbell Curls 15lb - no time
  7. Concentration Curls 15lbs (use hyperextension machine) no time

Saturday, March 11, 2023

Back

  1. External Rotations on the rack & Supraspinatus lateral raises - 12.5lb dumbell x 15 reps x 3 sets for both
  2. Wide Grip Pull Ups - palms down - green & blue bands 20 speed reps x 4 sets
  3. Close Grip Pull Ups - palms up - green & blue bands 20 speed reps x 4 sets
  4. Behind the neck pull ups - 2 green bands 10 reps - use right foot to enter first into both green bands
  5. Single Arm Dumbell Rows 80lbs - 5 reps
  6. Rows Palms Down
  7. Rows Palms Up
  8. Straight Arm Band Pull Down (don't let arms go above horizontal) - did not have time

Wednesday, March 8, 2023

Shoulders

  1. 12lb dumbell external rotations
  2. Front squat
  3. Shoulder Press 20lb Dumbells x 10 reps x 2 sets 17.5lb dumbell x 10 x 2 sets - standing - one dumbell at a time
  4. Arnold Press 20lb dumbells - 5 reps left - 15 - right - standing - one dumbell at a time
  5. Delt Flyes/Raises 12.5lb dumbell 20 reps standing - one dumbell at a time
  6. Dumbell Shrugs 40lb dumbell x 25 reps x 6 sets from 2 crate incline bench
  7. Dumbell upright row 20lb dumbell x 20 reps fast - one at a time.

Monday, March 6, 2023

Legs

  1. Nordic Curls with no band - minor assistance with hands - orange and blue descending sets
  2. split squats with 65lbs x 5 reps
  3. zercher - jeffersons 95lbs from bent elbows and rack - no milk crate or platform
  4. dead lifts with 40lb dumbells - no time
  5. seated good mornings 60lbs sit on bench - no time
  6. Front Squat - no overhead press - no time
  7. hyperextensions on the hyperxtension machine and olympic bar - no time for this - no time
  8. hyperextensions with 90lbs (45lb plates tethered together) - no time for this - no time

Saturday, March 4, 2023

Chest

  1. Deficit push ups from crates - warm up
  2. Bench Press Palms Down 145lbs X 4 reps x 4 sets set w/descending sets
  3. Bench Press Palms Up 125lbs X 4 reps X 4 sets w/ descending sets
  4. Dumbell Flyes 17.5lb dumbells x 3 reps x 4 sets
  5. Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets
  6. Dumbell Presses Against The Floor 30lb dumbells
  7. Deficit push ups from crates

Wednesday, March 1, 2023

Biceps

  1. 12.5lb dumbell supraspinatus bent and straight arm exercises
  2. Barbell Curls Olympic Bar 65lbs 5 reps
  3. Close Grip Barbell Curls Olympic Bar 65lbs 4 reps
  4. Dumbell Hammer Curls 15lbs x 20 reps for speed x 4 sets
  5. Rotating Dumbell Curls 15lbs x 20, 12, 10, 8 reps fast x 4 sets
  6. Incline Bench Dumbell Curls 15lb - no time
  7. Concentration Curls 15lbs (use hyperextension machine) no time

Monday, February 27, 2023

Back

  1. External Rotations on the rack - 15lb dumbell x 10 reps x 2 sets - 12.5 dumbell x 2 sets
  2. Wide Grip Pull Ups - palms down 5lbs weighted dip belt 4 reps
  3. Close Grip Pull Ups - palms up 5lbs weighted dip belt 3 reps
  4. Behind the neck pull ups - 2 green bands 10 reps - use right foot to enter first into both green bands
  5. Single Arm Dumbell Rows 80lbs - 5 reps
  6. Rows Palms Down
  7. Rows Palms Up
  8. Straight Arm Band Pull Down (don't let arms go above horizontal) - did not have time

Saturday, February 25, 2023

Legs

  1. jefferson curls 95lbs from bent elbows - no milk crate
  2. Nordic Curls with orange band only - managed 10, 6, 6 and 5 reps
  3. split squats with 60lbs
  4. dead lifts with 40lb dumbells
  5. seated good mornings 60lbs sit on bench
  6. Front Squat - no overhead press
  7. hyperextensions on the hyperxtension machine and olympic bar - no time for this
  8. hyperextensions with 90lbs (45lb plates tethered together) - no time for this

Wednesday, February 22, 2023

Shoulders

  1. Front squat
  2. Shoulder Press 17.5lb Dumbells - used speed and managed 17-20 on the left and 20 on the right - standing - one dumbell at a time
  3. Arnold Press 17.5lb dumbells - used speed 10-15 reps - standing - one dumbell at a time
  4. Delt Flyes/Raises 12.5lb dumbell 10-12 reps standing - one dumbell at a time
  5. Dumbell Shrugs 40lb dumbell x 25 reps x 6 sets from 2 crate incline bench
  6. Dumbell upright row 20lb dumbell x 20 reps fast - one at a time.

Monday, February 20, 2023

Chest

  1. Bench Press Palms Down 135lbs x 3 reps x 4 sets; 145lbs X 3 reps x last set w/ descending sets
  2. Bench Press Palms Up 125lbs X 3 reps X 4 sets w/ descending sets
  3. Dumbell Flyes 17.5lb dumbells x 3 reps x 4 sets
  4. Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets
  5. Dumbell Presses Against The Floor 30lb dumbells
  6. Deficit push ups from crates

Saturday, February 18, 2023

Biceps

  1. Barbell Curls Olympic Bar 65lbs 4 reps
  2. Close Grip Barbell Curls Olympic Bar 65lbs 4 reps
  3. Dumbell Hammer Curls 30lbs 3 reps right - 6 reps left
  4. Rotating Dumbell Curls 25lbs - 10 reps fast
  5. Incline Bench Dumbell Curls 15lb - no time for this
  6. Concentration Curls 15lbs (use hyperextension machine) no time for this

Wednesday, February 15, 2023

Legs

  1. Nordic Curls with orange band only
  2. hyperextensions with 90lbs (45lb plates tethered together)
  3. split squats with 55lbs
  4. front squats with just the bar
  5. dead lifts with 40lb dumbells - no time for this exercise
  6. seated good mornings 55lbs sit on bench - no time for this exercise
  7. jefferson curls 75lbs from milk crate

Saturday, February 11, 2023

Back

  1. Wide Grip Pull Ups - palms down 5lbs weighted dip belt 3 reps
  2. Close Grip Pull Ups - palms up 5lbs weighted dip belt 3 reps
  3. Behind the neck pull ups - 2 green bands 10 reps - use right foot to enter first into both green bands
  4. Single Arm Dumbell Rows 80lbs - 5 reps
  5. Rows Palms Down
  6. Rows Palms Up
  7. Straight Arm Band Pull Down (don't let arms go above horizontal)

Thursday, February 9, 2023

Shoulders

  1. Arnold Press 12.5lb dumbells - used speed and managed 8-12 on the left and 20 on the right - standing - one dumbell at a time
  2. Shoulder Press 12.5lb Dumbells - used speed and managed 8-12 on the left and 20 on the right - standing - one dumbell at a time
  3. Delt Flyes/Raises 10lb dumbell standing - one dumbell at a time
  4. Dumbell Shrugs 30lb dumbell from incline bench
  5. Dumbell upright row 12.5lb dumbell - one at a time.

Monday, February 6, 2023

Chest

  1. Bench Press Palms Down 125lbs x 3 reps x 4 sets; no descending sets because it was too late
  2. Bench Press Palms Up 105lbs
  3. Dumbell Flyes 7.5lb dumbells
  4. Incline Dumbell Presses 12.5 - 17.5lb dumbells (one crate)
  5. Dumbell Presses Against The Floor 30lb dumbells
  6. Deficit push ups from crates

Saturday, February 4, 2023

Biceps

  1. Barbell Curls Olympic Bar 45lbs
  2. Close Grip Barbell Curls Olympic Bar 45lbs
  3. Dumbell Hammer Curls 15lbs
  4. Incline Bench Dumbell Curls 15lb
  5. Concentration Curls 15lbs (use hyperextension machine)
  6. Rotating Dumbell Curls 10lbs

Wednesday, February 1, 2023

Legs

  1. Nordic Curls
  2. hyperextensions with 90lbs (45lb plates tethered together)
  3. split squats with 55lbs - final 2 sets @ 8 reps
  4. dead lifts with 40lb dumbells
  5. seated good mornings 55lbs sit on bench
  6. jefferson curls 75lbs from milk crate

Monday, January 30, 2023

Shoulders

  1. Arnold Press 12.5lb dumbells - standing - one dumbell at a time
  2. Shoulder Press 12.5lb Dumbells - standing - one dumbell at a time
  3. Delt Flyes/Raises 7.5lb dumbell standing - one dumbell at a time
  4. Dumbell Shrugs 30lb dumbell from incline bench
  5. Dumbell upright row 12.5lb dumbell - one at a time.

Saturday, January 28, 2023

Back

  1. external rotations horizontal and vertical
  2. TRX one arm row
  3. Wide Grip Pull Ups - palms down
  4. Close Grip Pull Ups - palms up
  5. Single Arm Dumbell Rows 50lbs - 60lbs - stand on feet - hand on bench
  6. Rows Palms Down
  7. Rows Palms Up
  8. Straight Arm Band Pull Down (don't let arms go above horizontal)

Thursday, January 26, 2023

Chest

  1. Bench Press Palms Down 100lbs w/descending sets
  2. Bench Press Palms Up 65 - 75lbs
  3. Dumbell Flyes 7.5lb dumbells
  4. Incline Dumbell Presses 12.5 - 17.5lb dumbells (one crate)
  5. Dumbell Presses Against The Floor 30lb dumbells
  6. Deficit push ups from crates

Wednesday, January 25, 2023

Biceps

  1. Barbell Curls Olympic Bar 45lbs
  2. Close Grip Barbell Curls Olympic Bar 45lbs
  3. Dumbell Hammer Curls 15lbs
  4. Incline Bench Dumbell Curls 15lb
  5. Concentration Curls 15lbs (use hyperextension machine)
  6. Rotating Dumbell Curls 10lbs

Tuesday, January 24, 2023

Legs

  1. Nordic Curls
  2. hyperextensions with 90lbs (45lb plates tethered together)
  3. split squats with 55lbs - final 2 sets @ 8 reps
  4. dead lifts with 40lb dumbells
  5. seated good mornings 55lbs sit on bench
  6. jefferson curls 75lbs from milk crate

Monday, January 23, 2023

Shoulders

  1. Arnold Press 12.5lb dumbells - standing - one dumbell at a time
  2. Shoulder Press 12.5lb Dumbells - standing - one dumbell at a time
  3. Delt Flyes/Raises 7.5lb dumbell standing - one dumbell at a time
  4. Dumbell Shrugs 30lb dumbell standing - one dumbell at a time
  5. Barbell Shrugs (olympic bar behind the back) on hyperextension machine (and rack)

    In the future, try using the barbell shrugs from an incline bench instead of the hyperxtension machine - easier on the low back and more efficient on the traps.

  6. Dumbell upright row 12.5lb dumbell - one at a time.

    In the future, train traps 2 dumbells at a time from an incline bench - easier on the low back and more effective for the traps.

Thursday, January 19, 2023

Back

  1. wall slides

  2. Wide Grip Pull Ups - palms down
  3. Close Grip Pull Ups - palms up
  4. Single Arm Dumbell Rows 50lbs - 60lbs - stand on feet - hand on bench
  5. Rows Palms Down
  6. Rows Palms Up
  7. Straight Arm Band Pull Down (don't let arms go above horizontal)

Tuesday, January 17, 2023

Chest

  1. elbow on knee external rotation right arm 2.5lb plate
  2. prone external rotators right arm 5lb plate - 10-15 reps/set - hold 2-3 seconds
  3. weighted external rotation lying on the side 10lb dumbell
  4. weighted supine external rotation 7.5lb dumbell
  5. wall slides 10-15 reps/set
  6. Supinated Overhead Dumbell Raises 5lb dumbells

  7. Dumbell Flyes 7.5 - 10lb dumbells
  8. Bench Press Palms Down 85lbs
  9. Bench Press Palms Up 65lbs
  10. Incline Dumbell Presses 15lb dumbells (one crate)
  11. Dumbell Presses Against The Floor 35lb dumbells
  12. Purple Gray Cook Band Flyes - did not complete - too tired

Monday, January 16, 2023

Shoulders

  1. elbow on knee external rotation 5lb plate/17.5lb dumbell
  2. 3 trap raise 5lb dumbells
  3. powell raise 10lb dumbells

  4. Arnold Press 12.5lb dumbells - standing - one dumbell at a time
  5. Shoulder Press 12.5lb Dumbells - standing - one dumbell at a time
  6. Delt Flyes/Raises 7.5lb dumbell standing - one dumbell at a time
  7. Dumbell Shrugs 30lb dumbell standing - one dumbell at a time
  8. Barbell Shrugs (olympic bar behind the back) on hyperextension machine (and rack)

    In the future, try using the barbell shrugs from an incline bench instead of the hyperxtension machine - easier on the low back and more efficient on the traps.

  9. Dumbell upright row 12.5lb dumbell - one at a time.

    In the future, train traps 2 dumbells at a time from an incline bench - easier on the low back and more effective for the traps.

  10. prone external rotators right arm 2.5lb plate - 10-15 reps/set - hold 2-3 seconds
  11. weighted supine external rotation 10lb dumbell
  12. wall slides 10-15 reps/set

Sunday, January 15, 2023

Jump rope and wood choppas for 30 minutes.

Saturday, January 14, 2023

Legs

  1. elbow on knee external rotation 5lb plate dumbell
  2. three trap raise 5lb dumbell

  3. Nordic Curls
  4. hyperextensions with 70lbs (45lb and 25lb plates tethered together)
  5. split squats with 55lbs
  6. seated good mornings 55lbs sit on bench
  7. dead lifts with 40lb dumbells
  8. jefferson curls 75lbs from milk crate

Friday, January 13, 2023

Back

  1. elbow on knee external rotation 5lb plate/17.5lb dumbell
  2. three trap raise 5lb dumbell
  3. Powell Raise 10lb dumbell

  4. Wide Grip Pull Ups - palms down
  5. Close Grip Pull Ups - palms up
  6. Single Arm Dumbell Rows 50lbs - 60lbs - stand on feet - hand on bench
  7. Rows Palms Down
  8. Rows Palms Up
  9. Straight Arm Band Pull Down (don't let arms go above horizontal)
  10. prone external rotators right arm 5lb plate
  11. weighted supine external rotation 10lb dumbell

Wednesday, January 11, 2023

Biceps

  1. prone external rotators right arm 5lb plate
  2. elbow on knee external rotation 5lb plate/17.5lb dumbell
  3. three trap raise 7.5lb dumbell
  4. Powell Raise 12.5lb dumbell
  5. weighted supine external rotation 10lb dumbell
  6. Dumbell Curls 17.5lbs (non rotate)
  7. Incline Bench Dumbell Curls 15lb
  8. Concentration Curls (on a bench) 20lbs
  9. Rotating Dumbell Curls 10lbs
  10. Barbell Curls 10lbs
  11. Close Grip Barbell Curls 10lbs

Monday, January 9, 2023

AM Shoulders

  1. prone external rotators right arm 2.5lb plate - 10-15 reps/set - hold 2-3 seconds
  2. wall slides 10-15 reps/set
  3. weighted supine external rotation 7.5lb dumbell
  4. elbow on knee external rotation 2.5lb plate/12.5lb dumbell

Rode bike from Robbinsville to Florence

PM Shoulders

  1. 3 trap raise 7.5lb dumbells
  2. powell raise 12.5lb dumbells
  3. prone external rotators right arm 2.5lb plate - 10-15 reps/set - hold 2-3 seconds
  4. wall slides 10-15 reps/set
  5. weighted supine external rotation 7.5lb dumbell
  6. elbow on knee external rotation 2.5lb plate/12.5lb dumbell

Saturday, January 7, 2023

Legs and some low back

  1. external rotators right arm 2.5lb plate

  2. Nordic Curls
  3. hyperextensions with 70lbs (45lb and 25lb plates tethered together)
  4. split squats with 55lbs
  5. seated good mornings 55lbs sit on bench
  6. dead lifts with 40lb dumbells
  7. jefferson curls 75lbs from milk crate

Friday, January 6, 2023

Rest

Thursday, January 5, 2023

Chest

  1. external rotators right arm 2.5lb plate

  2. Supinated Overhead Dumbell Raises 5lb dumbells

  3. Dumbell Flyes 7.5 - 10lb dumbells
  4. Bench Press Palms Down 85lbs
  5. Bench Press Palms Up 65lbs
  6. Incline Dumbell Presses 15lb dumbells (one crate)
  7. Dumbell Presses Against The Floor 35lb dumbells
  8. Purple Gray Cook Band Flyes - did not complete - too tired

Wednesday, January 4, 2023

Shoulders

  1. external rotators 12.5lbs left arm, right arm 2.5lb plate
  2. Trap 3 Raise 7.5lb dumbells
  3. Powell Raise - 12.5lb dumbell 8 reps left side - 4 reps right side

  4. Supinated Overhead Dumbell Raises 5lb dumbells

  5. Arnold Press 12.5lb dumbells - standing - one dumbell at a time
  6. Shoulder Press 12.5lb Dumbells - standing - one dumbell at a time
  7. Delt Flyes/Raises 7.5lb dumbell standing - one dumbell at a time
  8. Barbell Shrugs (behind the back) Olympic bar no additional weight - bent arm shrugs - lean against reverse hyper machine
  9. Dumbell Shrugs 30lb dumbells
  10. Barbell upright row - two 5lb plates - lean against reverse hyper machine

Tuesday, January 3, 2023

Back

  1. external rotators 2.5lb plate for 2 reps good form
  2. Trap 3 Raise 5lb dumbells
  3. Rows While Horizontal (use TRX)
  4. Straight Arm Band Pull Down (don't let arms go above horizontal)
  5. Wide Grip Pull Ups - palms down
  6. Close Grip Pull Ups - palms up
  7. Single Arm Dumbell Rows 50lbs - 60lbs - stand on feet - hand on bench
  8. Rows Palms Down
  9. Rows Palms Up - Didn't complete this one due to sore skin on my hands

Monday, January 2, 2023

PM ATG Shoulder

  1. external rotators 12lb left arm, right arm no weight. 2.5lb plate for 2 reps good form
  2. Incline Powell Raise - 12.5lb dumbell left side - 10lb dumbell right side
  3. Trap 3 Raise 7.5lb dumbells

Sunday, January 1, 2023

AM - Abs

15 minute HIIT workout - 1 minute on ab wheel - 1 minute left and right wood choppas - repeat

  1. Ab wheel
  2. Wood Choppas (1 minute left - 1 minute right)

PM ATG Shoulder

  1. external rotators
  2. Incline Powell Raise - 5lb dumbell left side - 10lb dumbell right side
  3. Trap 3 Raise 5lb dumbells

Saturday, December 31, 2022

Low Back and ATG Shoulder. No reverse hypers - ran out of time.

AM Low Back

  1. stomach vaccuums
  2. external rotators
  3. hyperextensions with 70lbs (45lb and 25lb plates tethered together)
  4. split squats with 55lbs

PM Low Back

  1. seated good mornings 60lbs sit on milk crate
  2. dead lifts with 40lb dumbells
  3. jefferson curls 75lbs from milk crate

Friday, December 30, 2022

AM external rotations for shoulder

5 sets of each exercise - 1 minute rest between sets.

  1. stomach vaccuums
  2. external rotators
  3. Incline Powell Raise - 5lb dumbell left side - 10lb dumbell right side
  4. Trap 3 Raise 5lb dumbells

Wednesday, December 28, 2022

AM external rotations for shoulder

5 sets of each exercise - 1 minute rest between sets.

  1. external rotations from the bent knee with 2.5lb plate - right shoulder only
  2. stomach vaccuums

PM Back

Tuesday, December 27, 2022

Mild Fever and mild headache in the morning

Tested negative for Covid - NAAT test - Did some tripod shoulder presses. Still weak, tested again with external rotations from bent knee (kneesovertoes style) and I could only do 2.5lbs.

Monday, December 26, 2022

Very Sick

Severe headache with fever - no workout.

Sunday, December 25, 2022

Abs

15 minute HIIT workout - 1 minute on ab wheel - 2 minute wood choppas - 1 minute ab straps - repeat

  1. Ab wheel
  2. Wood Choppas (1 minute left - 1 minute right)
  3. Hanging Ab straps

Saturday, December 24, 2022

Lower Back (for swollen disk)

1 minute - 30 seconds rest w/burnout last set

  1. Reverse Hyper 3 sets
  2. Jefferson Curl with Olympic Bar 4 sets
  3. Hyperextensions from the top of Reverse Hyper machine - 4 sets 25lb plate - extend arms on the way down - retract arms at the top.
  4. Glute curls with 15lb dumbells

Friday, December 23, 2022

Airdyne

Thursday, December 22, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 min high elbow rowing

  2. Bilateral external rotations against wall, 5lb dumbells
  3. W's 5lb dumbells standing
  4. Arnold Press w/10lb plates

  5. Dumbell Curls 12.5lbs (non rotate)
  6. Incline Bench Wide Grip Dumbell Curls 15lb
  7. Leaning Dumbell Concentration Curls (on a bench) 20lbs
  8. Rotating Dumbell Curls Against the Wall 10lbs
  9. Barbell Curls 10lbs
  10. Close Grip Barbell Curls 10lbs

Wednesday, December 21, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

  1. Bilateral external rotations against wall, 5lb dumbells
  2. W's 5lb dumbells standing
  3. Lateral Raises/Rows TRX
  4. supermans
  5. Supinated Overhead Dumbell Raises 5lb dumbells
  6. Arnold Press 12.5lb dumbells for 20 reps - finish w/10lb plates
  7. Standing Shoulder Press 12.5lb Dumbells
  8. Delt Flyes/Raises 7.5lb dumbell standing lean on bench
  9. Barbell Shrugs (behind the back) Olympic bar no additional weight - bent arm shrugs - lean against reverse hyper machine
  10. Dumbell Shrugs 30lb dumbells
  11. Barbell upright row - two 5lb plates - lean against reverse hyper machine

Tuesday, December 20, 2022

Back

1 minute - 30 seconds rest w/burnout last set

  1. Rows While Horizontal (use TRX)
  2. Straight Arm Band Pull Down (don't let arms go above horizontal)
  3. Wide Grip Pull Ups Palms Down (use band for 20 reps)
  4. Assisted Close Grip Palms Up Pull Ups (with a band)
  5. Supermans
  6. Single Arm Dumbell Rows 50lbs - 60lbs
  7. Barbell Rows Palms Down 70lbs
  8. Barbell Rows Palms Up 75lbs

Monday, December 19, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

  1. Nordic Curl - outside at the playground with bands for assistance
  2. Split Squat w/olympic bar, 5 reps per leg x 2 - 3 sets
  3. Deadlift 40lb dumbells - no 2 x 12
  4. Squat (olympic bar) 15 reps 4 sets

Sunday, December 18, 2022

Rest Day

Did some stretching. Worked on the horse stance, butterfly stretch with weights and OHSA (Overhead Squat Assessment)

Saturday, December 17, 2022

Chest

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 min high elbow rowing
  2. Supinated Overhead Dumbell Raises 2.5lb-7.5lb plates

  3. Dumbell Presses Against The Floor 35lb dumbells
  4. Bench Press Palms Down 65 - 75lbs
  5. Bench Press Palms Up 65lbs
  6. Incline Dumbell Presses 15 - 20lb dumbells (one crate)
  7. Dumbell Flyes 7.5 - 10lb dumbells
  8. Purple Gray Cook Band Flyes

Friday, December 16, 2022

HIIT Workout due to working late

1 minute round - 0 rest 10rds/10 minutes. Repeat 3X

  1. Airdyne 10 min high elbow rowing - 10 min
  2. Dumbell rows/squat-overhead presses - 10 min
  3. Elbow to knees lateral/supermans/stationary summersaults/ab wheel - 10 min

Thursday, December 15, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 min high elbow rowing

  2. Dumbell Curls 12.5lbs (non rotate)
  3. Incline Bench Wide Grip Dumbell Curls 15lb
  4. Leaning Dumbell Concentration Curls (on a bench) 20lbs
  5. Rotating Dumbell Curls Against the Wall 10lbs
  6. Barbell Curls 10lbs
  7. Close Grip Barbell Curls 10lbs

Wednesday, December 14, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 min high elbow rowing
  2. Supinated Overhead Dumbell Raises 2.5lb-7.5lb plates
  3. Arnold Press 12.5lb dumbells for 20 reps - finish w/10lb plates
  4. Lateral Raises/Rows TRX
  5. Delt Flyes/Raises 7.5lb dumbell standing lean on bench
  6. Barbell Shrugs (behind the back) Olympic bar no additional weight - bent arm shrugs - lean against reverse hyper machine
  7. Standing Shoulder Press 17.5lb Dumbells
  8. Dumbell Shrugs 30lb dumbells
  9. Barbell upright row - two 5lb plates - lean against reverse hyper machine
  10. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  11. W's 2.5 - 5lb plates on a high bench (2 crate)

Tuesday, December 13, 2022

Back

1 minute - 30 seconds rest w/burnout last set

  1. Rows While Horizontal (use TRX)
  2. Wide Grip Pull Ups Palms Down (use band for 20 reps)
  3. Assisted Close Grip Palms Up Pull Ups (with a band)
  4. Supermans
  5. Straight Arm Band Pull Down (don't let arms go above horizontal)
  6. Single Arm Dumbell Rows 50lbs - 60lbs
  7. Barbell Rows Palms Down 70lbs
  8. Barbell Rows Palms Up 75lbs

Monday, December 12, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

  1. Nordic Curl - outside at the playground with bands for assistance
  2. Airdyne
  3. Split Squat 15 reps 4 sets per leg
  4. Deadlift 40lb dumbells - no 2 x 12
  5. Supermans
  6. Squat (olympic bar) 15 reps 4 sets

Wednesday, December 7 - Sunday, December 11, 2022

Sick with Flu

Tuesday, December 6, 2022

Chest

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 min high elbow rowing
  2. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  3. Supinated Overhead Dumbell Raises 2.5lb-5lb plates
  4. Standing Shoulder Press 15lb dumbells
  5. W's 2.5 - 5lb plates on a high bench (2 crate)

  6. Incline Dumbell Presses 15 - 20lb dumbells (one crate)
  7. Dumbell Presses Against The Floor 35lb dumbells
  8. Dumbell Flyes 7.5 - 10lb dumbells
  9. Bench Press Palms Down 65 - 75lbs (plus 20)
  10. Bench Press Palms Up 65lbs
  11. Purple Gray Cook Band Flyes

Monday, December 5, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 min high elbow rowing
  2. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  3. W's 2.5 - 5lb plates on a high bench (2 crate)
  4. Standing Shoulder Press 15lb dumbells
  5. Supinated Overhead Dumbell Raises 2.5lb-5lb plates

  6. Dumbell Curls 10lbs (non rotate)
  7. Incline Bench Wide Grip Dumbell Curls 12.5lb
  8. Leaning Dumbell Concentration Curls (on a bench) 20lbs
  9. Rotating Dumbell Curls Against the Wall 10lbs
  10. Barbell Curls 10lbs
  11. Close Grip Barbell Curls 10lbs

Sunday, December 4, 2022

Dead tired - no workout

Saturday, December 3, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 min high elbow rowing
  2. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  3. W's 2.5 - 5lb plates on a high bench (2 crate)
  4. Arnold Press 12.5lb dumbells for 20 reps - finish w/10lb plates
  5. Supinated Overhead Dumbell Raises 2.5lb-5lb plates

  6. Rear Delt Flyes/Raises straight arm supinated 5lb plate (standing bent over)
  7. Rear Delt Flyes/Raises straight arm pronated 7.5lbs 2.5lbplate and 5lb plate gripped together (standing bent over)
  8. Barbell Shrugs (behind the back) Olympic bar and 2 2.5lb plates (50lbs) lean against reverse hyper machine
  9. Standing Shoulder Press 17.5lb Dumbells
  10. Dumbell Shrugs 30lb dumbells
  11. Barbell upright row - two 5lb plates - lean against reverse hyper machine

Friday, December 2, 2022

Back

1 minute - 30 seconds rest w/burnout last set

  1. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  2. W's 2.5 - 5lb plates
  3. Arnold Press 7.5lb dumbells
  4. Supinated Overhead Dumbell Raises 2.5lb-5lb plates

  5. Rows While Horizontal (use TRX)
  6. Wide Grip Pull Ups Palms Down (use band for 20 reps)
  7. Assisted Close Grip Palms Up Pull Ups (with a band)
  8. Supermans
  9. Straight Arm Band Pull Down (don't let arms go above horizontal)
  10. Single Arm Dumbell Rows 50lbs
  11. Barbell Rows Palms Down 55lbs
  12. Barbell Rows Palms Up

Thursday, December 1, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

  1. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  2. W's 2.5 - 5lb plates
  3. Arnold Press 7.5lb dumbells
  4. Pronated Overhead Dumbell Raises 2.5lb plates

  5. Nordic Curl
  6. Split Squat 15 reps 4 sets per leg
  7. Deadlift 40lb dumbells
  8. Supermans
  9. Squat (olympic bar) 15 reps 4 sets

Wednesday, November 30, 2022

Chest

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 minutes - elbows high on the pulling motion
  2. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  3. W's 2.5 - 5lb plates
  4. Arnold Press 7.5lb dumbells
  5. Pronated Overhead Dumbell Raises 2.5lb plates

  6. Dumbell Presses Against The Floor 25lb dumbells
  7. Dumbell Flyes 5lb - 7.5lb dumbells
  8. Incline Dumbell Presses 12.5lb dumbells
  9. Bench Press Palms Down 65lbs (plus 20)
  10. Bench Press Palms Up 60lbs (plus 15)
  11. Gray Cook Band Flyes

Tuesday, November 29, 2022

No Workout

Rode the bike outside for 30 minutes

Monday, November 28, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

  1. Airdyne 10 minutes - elbows high on the pulling motion
  2. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  3. W's 2.5 - 5lb plates
  4. Arnold Press 7.5lb dumbells
  5. Pronated Overhead Dumbell Raises 2.5lb plates

  6. Dumbell Curls 10lbs (non rotate)
  7. Incline Bench Wide Grip Dumbell Curls 12.5lb
  8. Leaning Dumbell Concentration Curls (on a bench) 20lbs
  9. Rotating Dumbell Curls Against the Wall 10lbs
  10. Barbell Curls 10lbs
  11. Close Grip Barbell Curls 10lbs

Sunday, November 27, 2022

Ride Airdyne only

Two 20 minute rounds on the Airdyne.

Saturday, November 26, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

  1. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  2. Supinated Overhead Dumbell Raises 5lb plates
  3. Rear Delt Barbell High Rows 20lbs 1 inch barbell
  4. W's no weight
  5. Rear Delt Flyes/Raises straight arm supinated (on bench)
  6. Dumbell Shrugs 30lb dumbells
  7. Barbell Shrugs (behind the back) Olympic bar only
  8. Arnold Press 7.5lb dumbells
  9. Standing Shoulder Press 12.5lb Dumbells
  10. Barbell upright row - two 5lb plates

Friday, November 25, 2022

Back

1 minute - 30 seconds rest w/burnout last set

  1. Bent Press 2.5 lbs right, 10lbs left
  2. Bilateral external rotations against wall, 2.5lbs and 5lbs
  3. Standing Shoulder Press 7.5lb Dumbells (lean on bench)
  4. Dumbell Flyes 5lb dumbells
  5. Pronated Overhead Dumbell Raises 2.5lb plates/5lb plates

  6. Rows While Horizontal (use TRX)
  7. Wide Grip Pull Ups Palms Down (use band for 20 reps)
  8. Assisted Close Grip Palms Up Pull Ups (with a band)
  9. Supermans
  10. Straight Arm Band Pull Down (don't let arms go above horizontal)
  11. Single Arm Dumbell Rows (use heavy dumbell for first 10 reps and a lighter dumbell for the 2nd 10 reps)
  12. Barbell Rows Palms Down
  13. Barbell Rows Palms Up

Thursday, November 24, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

  1. Bent Press
  2. Nordic Curl
  3. Split Squat
  4. Deadlift
  5. Supermans
  6. Squat (olympic bar)
  7. Hip Thrusts
  8. Bilateral external rotations against wall, elbows at side 2.5 lbs, 30 reps
  9. Bilateral external rotations against wall, 2.5lbs and 5lbs
  10. Standing Shoulder Press 7.5lb Dumbells (lean on bench)
  11. Pronated Overhead Dumbell Raises 2.5lb plates/5lb plates

Wednesday, November 23, 2022

Chest

1 minute - 30 seconds rest w/burnout last set

  1. Bilateral external rotations against wall, elbows at side 2.5 lbs, 30 reps
  2. Bilateral external rotations against wall, 2.5lbs and 5lbs
  3. Standing Shoulder Press 7.5lb Dumbells (lean on bench)
  4. Pronated Overhead Dumbell Raises 2.5lb plates/5lb plates
  5. Dumbell Presses Against The Floor 25lb dumbells
  6. Dumbell Flyes 5lb dumbells
  7. Incline Dumbell Presses 10lb dumbells
  8. Bench Press Palms Down
  9. Bench Press Palms Up
  10. Gray Cook Band Flyes

Tuesday, November 22, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

  1. Bent Press 2.5 lbs right, 10lbs left
  2. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  3. Standing Shoulder Press 2.5lb Dumbells
  4. Pronated Overhead Dumbell Raises 2.5lb plates
  5. Dumbell Curls 12lbs (non rotate)
  6. Incline Bench Wide Grip Dumbell Curls 12lb
  7. Leaning Dumbell Concentration Curls (on a bench) 17.5lbs
  8. Rotating Dumbell Curls Against the Wall 12.5lbs
  9. Barbell Curls
  10. Close Grip Barbell Curls

Monday, November 21, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

  1. Bent Press 2.5 lbs right, 10lbs left
  2. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  3. Rear Delt Raises (standing bent over)
  4. Dumbell Shrugs 30lb dumbells
  5. Barbell Shrugs (behind the back) Olympic bar only
  6. Arnold Press 7.5lb dumbells
  7. Standing Shoulder Press 2.5lb Dumbells
  8. Barbell upright row 1in barbell - two 5lb plates
  9. Repeat again the following exercises:
  10. Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
  11. Bent Press 2.5 lbs right, 10lbs left
  12. Pronated Overhead Dumbell Raises 2.5lb plates

Friday, October 7, 2022

Circuit Training Workout - AM

All exercises 1 minute on, 15 sec rest in between to get to the next station.

  1. Straight Arm Lat pull downs with pvc pipe and a band
  2. Barbell sit up 25lbs (bar plus two 5lb plates on each side
  3. Seated Good mornings with 50lbs (olympic bar plus 2 2.5lb plates
  4. Reverse squat, supine position with purple gray cook band
  5. supinated dumbell presses (straight up uppercuts, 5lbs
  6. lumber jacks with maroon dark red gray cook band

Thursday, October 6, 2022

Shoulders

  1. Behind the neck Lat pull downs with pvc pipe and a band - 3 rounds 1min on 1min rest
  2. one arm hanging stretch, 2 rounds
  3. Arnold Press, Dumbells 7.5 lbs, 12-10 reps, 4 sets
  4. Standing Push Press with bare Olympic bar, 12-10 reps, 4 sets
  5. supinated dumbell raises, 5lbs, 15 reps, 6 sets

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