Workout Log

Monday, July 29, 2024

Chest

Crate push ups deep and hold wide
Bench Press palms down
- Prone external rotations one aerobics stepper 10 reps x 3 sets
- Overhead Squat w/1" Barbell 10 reps x 2 sets
- All sets with feet flat on the floor (not on part of the bench)
- Grip the bar in the middle of the knurling
- Bar 20 reps x 2 sets
- 65lbs 20 reps x 1 sets
- 95lbs 20 reps x 1 sets
- 115lbs 20 reps x 1 sets
- 135lbs 10 reps x 3 sets
Dumbell Flyes -
- 10lbs 20reps x 1 set
- 15lbs 15 reps x 1 sets
- 15lbs 20 reps x 2 sets
Go outside and run to the blue park - 150 up and outs - run home
~~Bench Press palms up~~
- 65lbs 20 reps x 1 sets
- 95lbs 20 reps x 2 sets
~~Supinated (palms up) Incline Barbell Presses~~
- 45lbs x 20 reps x 4 sets

Saturday, July 27, 2024

Biceps

overhead squat 7-8 reps x 3 sets
pancake stretch sitting on the reverse hyper 3 reps x 3 sets with pipe overhead to the floor
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 15 reps (I was weak) x 1 sets
- 15lbs 20 reps x 1 sets
- 17.5lbs 20 reps x 2 sets (2 better July 9 5 better than June 21)
Dumbell Curls Hammer Grip
- 17.5lbs 20 reps x 4 sets
Incline Dumbell Curls (done on Rogue rack - not the bench)
- 17.5lbs 20 reps x 1 sets
- 17.5lbs 15 reps x 2 sets
- 17.5lbs 12 reps x 1 sets
~~Incline Bench Wide Grip Dumbell Curls 15lbs 20 reps x 4 sets~~

Wednesday, July 24, 2024

Legs

Nordic Curls no plywood but with pillows
- 10 reps x 2 set blue band
- 10 reps x 2 set orange band
- 3 reps x 4 sets
Split Squats
- bodyweight x 10 reps x 1 set
- barbell x 10 reps x 2 sets
- barbell x 12 reps x 2 sets
- 65lb x 12 reps x 1 sets
- 75lb x 8 reps x 1 sets (3 more reps than July 1)

Sunday, July 21, 2024

Lower Back

Morning Outdoor Workout
- Run 30 minutes
- Shoulder Stretches
- 75 Up and Outs
- 2 Bridges
- Ngalanis
45 degree Hyperextension 2 legs
- only 45lb barbell 20 reps x 2 sets
- only 65lb barbell 15 reps x 2 sets
- only 65lb barbell 10 reps x 2 sets
- only 95lb barbell 10 reps x 2 sets - did not want to go heavier - wanted more reps
Seated Good Mornings
- bar x 20 reps x 1 set
- 65lbs x 15 reps x 3 sets
Bulgarian Split Squat
- All sets each leg with wide staggered stance for balance
- 20 reps x 3 sets did not want to use weight - wanted more reps
30 minutes of farmer's carry 30lb dumbell in the park

Saturday, July 20, 2024

Shoulders

Morning workout 60 minutes 7:15 - 8:15
- Jog to the blue park
- overhead shoulder stretch
- arm across chest shoulder stretch
- 75 up and outs w/cushion under head
- stretch hamstrings
- 2 bridges
- ngalanis
- Jog home
Afternoon Workout 1:30
Pullovers 30lb dumbell
Prone external rotations with valslide on right shoulder
Overhead squat with 1" barbell to a milk crate
- 3 reps x 3 sets
Arnold Press
- 10lbs 20 reps x 1 sets warm up
- 12.5lbs 17 reps x 1 set (5 rep improvement since July 4)
- 12.5lbs 20 reps x 2 sets (8 rep improvement since July 4)
Shoulder Press
- 10lbs 20 reps x 2 sets
- 12.5lbs 20 reps x 1 set (Gained 10 reps since June 17)
- 15lbs 20 reps x 1 set (Back to PR May 11 performance)
- 17.5lbs 20 reps x 2 set (8 reps more than July 4)
Dumbell lateral raises
- warm up with 5lb plate since left shoulder was sore in this position
- 10lbs 15 reps x 1 sets
- 10lbs 20 reps x 3 sets
Dumbell front raises "punch" grip
- 10lbs 20 reps x 3 sets
- 12.5lbs 20 reps x 1 sets

Monday, July 16, 2024

Upper Back

Warm up:
- 2 minute hanging/prone stretch
- "Punch Grip" flyes 12.5lb dumbell 10 reps x 3 sets
- Straight Arm Dumbell Pull Overs 30lb dumbell 12 reps x 3 sets
Pull Ups Palms Down widest grip (post to post) - green & blue bands
- 16 reps x 1 sets
- 15 reps x 1 set
- 11 reps x 3 set
- 10 reps x 1 set
Pull Ups Palms Up
- 5 reps x 1 set
- 7 reps x 1 set
- 6 reps x 1 set
- 7 reps x 1 set
Pull ups Hammer Style - not wide - not narrow - in between width
- 4 reps x 1 sets
- 5 reps x 3 sets
~~Rack Rows pull to chest and hold 20 reps x 4 sets~~

Saturday, July 13, 2024

Chest

Outside warm up
- Prone external rotations -no weight - with rotational movement to the side
- 75 up and outs
- 2 bridges with 30 sec holds
- Lying hamstring stretch with toe hold
Crate push ups deep and hold wide
Bench Press palms down
- All sets with feet flat on the floor (not on part of the bench)
- 65lbs 20 reps x 1 sets
- 75lbs 20 reps x 1 sets
- 95lbs 20 reps x 1 sets
- 115lbs 10 reps x 1 sets
- 135lbs 5 reps x 2 sets
- 155lbs 3 reps x 1 set (wide grip with external rotation) (equal May 20)
- 155lbs 4 reps x 1 set (new PR also went to a narrow grip) exceeded May 20 by 1 rep
- 155lbs 1 reps x 1 set (narrow grip)
Bench Press palms up
- 65lbs 20 reps x 1 sets
- 95lbs 20 reps x 2 sets
Dumbell Flyes -
- 10lbs 20reps x 1 set
- 15lbs 15 reps x 1 sets (16 reps on May 20)
- 15lbs 20 reps x 2 sets (new PR by 4 reps)
Supinated (palms up) Incline Barbell Presses
- 45lbs x 20 reps x 4 sets

Wednesday, July 10, 2024

Shoulders and Lower Back

Indoor Workout
Behind the neck press
- bar (25.5lbs) x 20 reps x 1 set
- 35.5lbs x 20 reps x 2 sets
- 45.5lbs x 20 reps x 1 set
45 degree Hyperextension 2 legs using deep Nordic Curl depth (previous June 23)
- only 45lb barbell 20 reps x 1 sets
- only 65lb barbell 15 reps x 2 sets
- only 95lb barbell 5 reps x 1 sets
- only 115lb barbell 4 reps x 1 sets - New PR! (2 rep improvement from June 23)
- only 115lb barbell 5 reps x 1 sets - New PR! (4 rep improvement from June 23)
- only 115lb barbell 5 reps x 1 sets - New PR! (extra set! improvement from June 23)
Bulgarian Split Squat
- All sets each leg with wide staggered stance for balance
- 20 reps x 1 set
- 10lb dumbell in each hand - 12 reps x 1 set
- 10lb dumbell in each hand - 15 reps x 1 set
Deep Crate Push Ups
Outside Workout
TRX Rows
Wood Choppers Red Band

Tuesday, July 9, 2024

Biceps

prone external rotations 2.5lb plates 10 reps x 3 sets
Standing Supinated Straight Arm Presses 5lb plate x 20 sets x 2 sets per arm
Overhead Horizontal Pressover (lying perpendicular on a bench) with single 30lb dumbell
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 20 reps x 1 sets
- 17.5lbs 18 reps x 2 sets (3 better than June 21)
Dumbell Curls Hammer Grip
- 17.5lbs 20 reps x 4 sets
Incline Dumbell Curls (done on Rogue rack - not the bench)
- heavier than previous month
- 17.5lbs 20 reps x 1 sets
- 20lbs 6 reps x 3 sets
Lumberjacks with red and purple gray cook bands (gym night)
~~Incline Bench Wide Grip Dumbell Curls 15lbs 20 reps x 4 sets~~

Monday, July 8, 2024

Outdoor workout in scorching heat

150 Burpees in 15 minutes
TRX Rows 20 reps X 4 sets
Tempo Runs for 15 minutes

Friday, July 5, 2024

Miscellaneous

Overhead squat with 1" barbell to a milk crate
- 10 reps x 6 sets

Thursday, July 4, 2024

Shoulders

Overhead squat with 1" barbell to a milk crate
- 8 reps x 2 sets
- 10 reps x 2 sets
Prone Pronated external rotations no weight (flexed wrist) x 10 reps x 4 sets
Arnold Press
- 7.5lbs 20 reps x 2 sets warm up
- 12.5lbs 12 reps x 1 set (4 rep improvement since June 17)
- 12.5lbs 15 reps x 3 sets
Shoulder Press
- 12.5lbs 20 reps x 1 set (Gained 10 reps since June 17)
- 15lbs 20 reps x 1 set (Back to PR May 11 performance)
- 17.5lbs 12 reps x 1 set
- 17.5lbs 15 reps x 1 set
Dumbell lateral raises
- warm up with 5lb plate since left shoulder was sore in this position
- 7.5lbs 20 reps x 4 sets (back to June 17 levels)
- 10lbs 20 reps x 2 sets (regained May 11 levels)
Dumbell front raises "punch" grip
- 10lbs 20 reps x 1 sets (returned to May 11 levels)
- 12.5lbs 16 reps x 1 sets (PR)
- 12.5lbs 20 reps x 2 sets (PR)
TRX "narrow grip" rows with elbows wide - 20 reps x 4 sets - this replaces upright rows

Monday, July 1, 2024

Legs

Nordic Curls no plywood but with pillows
- 10 reps x 2 set blue band
- 10 reps x 2 set orange band
- 5 reps x 4 sets / 2-3 reps more than June 17
Split Squats
- bodyweight x 8 reps x 1 set (each leg)
- barbell x 8 reps x 2 sets (each leg)
- 65lb x 10 reps (each leg) x 2 sets - 2 more reps from June 17
- 75lb x 5 reps (each leg) x 1 sets (use wide diagonal stance) 2 more than June 17
Bulgarian Split Squat
- 20 reps (each leg) x 3 sets (each leg)
Go walk heel to toe long strides for 1 hour

Sunday June 30, 2024

Low Back

Tried more sets of Jefferson Curls

Jefferson Curls
- bar x 20 reps x 1 sets
- 65lb x 20 reps x 2 sets

Saturday June 29, 2024

Low Back

Low back was painful after Thursday night gi Open Mat, so I started with seated good mornings then went to Jefferson Curls since I have not done them since April 29.

Hour long walk and run with Ngalanis and 75 up and outs
Seated Good Mornings
- Bar x 20 reps x 2 sets
- 65lb x 20 reps x 4 sets
weighted butterfly stretch
Jefferson Curls
- bar x 12 reps x 1 sets
- bar x 20 reps x 2 sets
- 65lb x 10 reps x 3 sets

Monday, June 24, 2024

Upper Back

Pull Ups Palms Down wide grip - green & blue bands
- 20 reps x 2 sets
- 19 reps x 1 set
- 15 reps x 1 set
Rack Rows pull to chest and hold 20 reps x 4 sets
Pull ups Hammer Style - not wide - not narrow - in between width
- 3 reps x 2 sets
- 4 reps x 2 sets
Pull Ups Palms Up
- 9 reps x 1 set
- 8 reps x 1 set
- 7 reps x 1 set
- 6 reps x 1 set

Sunday June 23, 2024

Miscellaneous

Hip was painful so I started with seated good mornings

Weighted Buttfly Stretch
Valslide Front Splits
Seated Good Mornings
- 65lb x 20 reps x 1 sets
- 85lb x 15 reps x 3 sets
45 degree Hyperextension 2 legs using deep Nordic Curl depth
- only 45lb barbell 20 reps x 1 sets
- only 65lb barbell 15 reps x 2 sets
- only 95lb barbell 5 reps x 1 sets
- only 115lb barbell 2 reps x 1 sets - New PR?!
- only 115lb barbell 1 reps x 1 sets

Saturday, June 22, 2024

Chest

Reverse Hypers
Prone external rotations 2.5lb plates with rotational movement to the side
Crate push ups deep and hold wide
Bench Press palms down
- 65lbs 20 reps x 1 sets
- 75lbs 20 reps x 1 sets
- 95lbs 20 reps x 1 sets
- 115lbs 12 reps x 1 sets
- 135lbs 7 reps x 1 sets
- 135lbs 6 reps x 1 sets
- 135lbs 7 reps x 1 sets (I remembered to externally rotate which added a rep)
- 135lbs 8 reps x 1 sets - added another rep! Who knew?
Bench Press palms up
- 95lbs 12 reps x 1 sets
- 95lbs 15 reps x 2 sets
- 95lbs 20 reps x 4 sets
Dumbell Flyes - 15lbs 5 reps x 4 sets
~~Incline Barbell Presses~~
- 45lbs x 20 reps x 2 sets
- 55lbs x 20 reps x 1 sets
- 65lbs x 20 reps x 1 sets

Friday, June 21, 2024

Biceps

landmine lumberjacks warm up - 5min
Dumbell Flyes - 12.5lbs 20 reps x 3 sets
prone external rotations 2.5lb plates
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 20 reps x 1 sets
- 17.5lbs 15 reps x 2 sets
Dumbell Curls Hammer Grip
- 17.5lbs 20 reps x 4 sets
Incline Dumbell Curls (done on Rogue rack - not the bench)
- heavier than previous month
- 17.5lbs 20 reps x 1 sets
- 20lbs 20 reps x 1 sets
- 20lbs 20 reps x 1 sets
- 20lbs 15 reps x 1 sets
~~Incline Bench Wide Grip Dumbell Curls 15lbs 20 reps x 4 sets~~

Monday, June 17, 2024

Legs

Nordic Curls no plywood but with pillows
- 10 reps x 2 set orange band
- 2 reps x 1 sets
- 3 reps x 3 sets
Split Squats
- bodyweight x 8 reps x 1 set (each leg)
- barbell x 8 reps x 2 sets (each leg)
- 65lb x 8 reps (each leg) x 2 sets
- 75lb x 3 reps (each leg) x 1 sets (use wide diagonal stance)
Bulgarian Split Squat
- 20 reps (each leg) x 3 sets (each leg)
Go walk heel to toe long strides for 1 hour

Sunday, June 16, 2024

Shoulders

Prone Pronated external rotations 2.5lbs x 10 reps x 4 sets
Landmine Shoulder Press bar x 20 reps x 4 sets (each arm)
Arnold Press 12.5lbs 8 reps x 4 sets (lost a lot of strength since May 11)
Shoulder Press 12.5lbs 8-10 reps x 4 sets (lost a lot of strength since May 11)
Dumbell lateral raises 7.5lbs 20 reps x 4 sets (lost a lot of strength since May 11)
Dumbell front raises "punch" grip 7.5lbs 20 reps x 4 sets (lost a lot of strength since May 11)
TRX "narrow grip" rows with elbows wide - 20 reps x 4 sets - this replaces upright rows

Spent weeks performing weighted butterlies for my hip and for my shoulder pronated external rotations in the prone position.

Saturday May 25, 2024

Lower Back Exercises

45 degree Hyperextension 2 legs using deep Nordic Curl depth
- only 45lb barbell 20 reps x 2 sets
- only 65lb barbell 10 reps x 1 sets
- only 95lb barbell 6 reps x 1 sets
- only 105lb barbell 4 reps x 1 sets

Monday, May 20, 2024

Chest

Workout earlier in the day
- 30 minute workout involving jump rope, ab wheel, lumberjacks and 400 meter runs
Bench Press palms down
- 65lbs 20 reps x 1 sets
- 95lbs 15 reps x 1 sets
- 115lbs 8 reps x 1 sets
- 135lbs 6 reps x 1 sets
- 155lbs 3 reps x 2 sets
Bench Press palms up - 95lbs 5 reps x 4 sets
Incline Barbell Presses
- 45lbs x 20 reps x 2 sets
- 55lbs x 20 reps x 1 sets
- 65lbs x 20 reps x 1 sets
~~Dumbell Flyes - 15lbs 16 reps x 4 sets~~
~~Crate push ups 10 reps x 4 sets~~

Saturday, May 18, 2024

Upper Back

12.5lb dumbell flyes 20 reps x 3 sets
landmine rows 25lb plate - 30 reps x 4 sets
Pull ups Wide Hammer Style
- 10 reps x 1 sets - 1 green band hung from ladder beam around both feet
- 12 reps x 1 sets - 1 green band hung from ladder beam around both feet
- 7 reps x 1 set - no green band
- 9 reps x 1 set - no green band
Pull ups Narrow Hammer Style 10 reps x 4 sets
Pull Ups Palms Down
- 8 reps x 1 sets
- 4 reps x 1 set
- 5 reps x 1 set
- 6 reps x 1 set
Pull Ups Palms Up 5, 6, 7, 8, reps x 4 sets
Rack Rows pull to chest and hold 20 reps x 4 sets

Monday, May 13, 2024

Biceps

Dumbell Flyes - 12.5lbs 20 reps x 4 sets
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 20 reps x 1 sets
- 17.5lbs 15 reps x 2 sets
Dumbell Curls Hammer Grip
- 17.5lbs 20 reps x 4 sets
Incline Dumbell Curls
- 17.5lbs 20 reps x 4 sets
Incline Bench Wide Grip Dumbell Curls 15lbs 20 reps x 4 sets
~~Barbell Curls Wide Grip~~
- 15 reps x 1 sets
- 20 reps x 1 sets
- 15 reps x 2 set
~~Barbell Curls Narrow Grip~~
- 12 reps x 4 sets

Sunday, May 12, 2024

Legs

Nordic Curls no plywood
- 8 reps x 2 set green band
- 5 reps x 2 set orange band
- 3 reps x 2 sets
- 0 reps x 1 sets
- 1 reps x 1 sets
- 0 reps x 1 sets
Split Squats
- bodyweight x 6 reps x 1 set (each leg)
- barbell x 6 reps x 2 sets (each leg)
- 65lb x 5 reps (each leg) x 1 sets
- 65lb x 8 reps (each leg) x 3 sets (use wide diagonal stance)
Bulgarian Split Squat
- Hang foot on crossbar at QL hight with Hampton pad
- Make a very long step to keep your tibia vertical at all times
- Use your drive leg to drive with your heel to pull your body forward and backward. (not up and down)
- 20 reps (each leg) x 4 sets (each leg)

Saturday, May 11, 2024

Shoulders

Arnold Press
- 12.5lbs 20 reps x 2 sets
- 15lbs 20 reps x 2 sets
Shoulder Press 15lbs 20 reps x 4 sets
Dumbell lateral raises 10lbs 20 reps x 3 sets
Dumbell front raises "punch" grip 10lbs 20 reps x 4 sets
Barbell Upright Row
- 12-15 reps x 4 sets
- Lean against Rogue Rack with tail bone and upper thoracic/back of head pressed against the upright. Also, grip half on and half on the knurling of the bar so that you have a wider grip.
Rear Delt raise - standing, bent over punch grip
- 12.5lbs x 20 reps x 4 sets
- Lean forward against cross bar at the hips (not chest) on Rogue Rack at the "rows" height
horizontal back and forths with 2.5lb plates in each hand 20 reps x 4 sets
~~"pistol" press with a single 5lb plate 20 reps x 4 sets~~
3 trap raise or front raise from hyperextension machine 5lb plates in "hammer" style grip 15 reps x 4 sets

Monday, May 6, 2024

Chest

12.5lb Right Shoulder Press 20 reps x 4 sets
Crate push ups 10 reps x 4 sets
Bench Press palms down
- 115lbs 20 reps x 1 sets
- 125lbs 15 reps x 3 sets
Bench Press palms up - 95lbs 20 reps x 4 sets
Incline Barbell Presses 45lbs x 30 reps x 4 sets
Dumbell Flyes - 15lbs 16 reps x 4 sets

Sunday May 5, 2024

Miscellaneous Exercises

Bulgarian Split Squat
- Hip Hinge so that lower torso goes below upper thigh
- from Rogue Cross Bar "QL" height 15-20 reps x 4 sets each leg
- place drive foot half way across blue tape on the floor
- make sure drive leg is at a 45 degree angle
Pancake Stretch
Too tired for anything else

Saturday May 4, 2024

Miscellaneous Exercises

12.5lb dumbell shoulder press 20 reps deep x 4 sets right shoulder only
Land Mine Rows from Milk Crate 65lbs 1 minute of reps x 4 sets
Back Step Lunges with small barbell with Behind the Neck Presses 5 minutes x 3 sets
Land Mine LumberJacks 5 minutes x 3 sets
Airdyne 500 Calories in under 20 minutes

Monday April 29, 2024

Lower Back Exercises

Jefferson Curls 65lb x 20 reps x 4 sets
90 degree Hyperextensions 65lbs reps x 1, 35 reps x 2 (more hamstrings than lower back)
45 degree Hyperextension 2 legs using deep Nordic Curl depth
- only 45lb barbell 20 reps x 1 sets
- only 65lb barbell 10 reps x 1 sets
- only 95lb barbell 5 reps x 3 sets

Saturday, April 27, 2024

Back

500 calorie ride on Airdyne
12.5lb dumbell flyes 20 reps x 3 sets
Pull ups Wide Hammer Style 10 reps x 4 sets - 1 green band hung from ladder beam around both feet
Pull ups Narrow Hammer Style 12 reps x 4 sets - 1 green band hung from ladder beam around both feet
Pull Ups Palms Down 12 reps x 4 sets - 1 green band hung from ladder beam around both feet
Pull Ups Palms Up 10, 10, 12, reps x 4 sets - 1 green band hung from ladder beam around both feet
Rack Rows pull to chest and hold 12 reps x 4 sets

Thursday, April 25, 2024

Biceps

Jefferson Curls with thigh agains Rogue horizontal bar - Barbell x 20 reps x 4 sets deep
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 20 reps x 1 sets
- 17.5lbs 15 reps x 2 sets
Dumbell Curls Hammer Grip
- 17.5lbs 20 reps x 4 sets
Incline Dumbell Curls
- 17.5lbs 20 reps x 3 sets

Tuesday, April 23, 2024

Legs

Afternoon Workout:
- Butterfly stretch 35lbs on each leg
- 150 Burpees in 15 Minutes
- Run 400 meters 5 times in 15 minutes
Nordic Curls plywood slantboard
- 8 reps x 2 set blue band
- 5 reps x 2 set orange band
- 3 reps x 2 sets
- 5 reps x 2 sets
Split Squats
- bodyweight x 6 reps x 1 set (each leg)
- barbell x 6 reps x 2 sets (each leg)
- 65lb x 6 reps (each leg) x 1 sets
- 65lb x 8 reps (each leg) x 1 sets
Back Step Lunges 65lb 10 reps (each leg) x 3 sets

Saturday, April 20, 2024

Shoulders

Behind the neck presses 10 reps x 4 sets with lunges
Wall angels and band stretches for 10 minutes
Bridges 20 reps x 4 sets
Dumbell lateral raises
- 7.5lbs 20 reps x 1 sets
- 10lbs 20 reps x 3 sets
Dumbell front raises "punch" grip, not hammer style grip
- 10lbs 20 reps x 4 sets
Arnold Press
- 10lbs 20 reps x 4 sets
Shoulder Press 10lbs 20 reps x 4 sets
Barbell Upright Row
- 20 reps x 2 sets
- 12 reps x 2 sets
- Lean against Rogue Rack with tail bone and upper thoracic pressed against the upright. Also, grip half on and half on the knurling of the bar so that you have a wider grip. This allows you to keep the bar closer to your body making it easier on your lower back.
Rear Delt raise - standing, bent over punch grip
- 10lbs x 20 reps x 4 sets
- Lean forward against cross bar on Rogue Rack at the "rows" height
horizontal back and forths with 2.5lb plates in each hand 20 reps x 4 sets
"pistol" press with a single 5lb plate 20 reps x 4 sets
3 trap raise or front raise from hyperextension machine 5lb plates in "hammer" style grip 15 reps x 4 sets

Thursday, April 18, 2024

Glutes

Sumo Deadlift with the Landmine 60lbs - 40 reps x 4 sets
Sumo Squat with the Landmine and a Dip Belt 60lbs - 30 reps x 4 sets
Hip Thrusts 185lb do not know the reps x 4 sets
Seated Good Mornings 65lb x do not know the reps x 4 sets
Donkey Kicks 15lb Dumbell 50 reps each leg x 4 sets
Bulgarian Split Squat 30 reps each leg x 4 sets

Monday, April 15, 2024

Lower Back

obliques with 15lb dumbell on Reverse Hyper 5 min
Bridges 5 min
Hanging Pikes 20 min
Reverse Hypers 5 min
Seated Good mornings 20 min
Pancakes with overhead press 5 min
Donkey Kicks with overhead press 20 min

Friday, April 12, 2024

Chest

Early morning: 30 minutes of reverse situps and overhead dumbell marches

Bench Press palms down - 115lbs 20 reps x 4 sets
Bench Press palms up - 95lbs 20 reps x 4 sets
Dumbell Flyes - 15lbs 16 reps x 4 sets
Crate push ups 10 reps x 4 sets
Incline Dumbell Presses 15lbs x 40 reps, 35 reps, 40 reps
Reverse Hypers

Monday April 8, 2024

Lower Back Exercises

External Rotations for shoulder - 20 reps x 4 sets
Reverse Situp with red Gray Cook Band - 40 reps x 4 sets
Landmine Rows 5 minutes non stop
90 degree Hyperextensions 75 reps x 1, 50 reps x 1, 35 reps x 2 (more hamstrings than lower back)
45 degree Hyperextension 2 legs using deep Nordic Curl depth
- only 45lb barbell 20 reps x 3 sets
- only 45lb barbell 14 reps x 2 sets
45 degree Hyperextension 1 leg using deep Nordic Curl depth (great for back of the knee ligaments)
- only 45lb barbell 3 reps x 1 sets each leg
- only 45lb barbell 4 reps x 2 sets each leg (could have done more reps and sets but was getting late)
Reverse Hypers 30 reps x 4 sets

Sunday, April 5, 2024

Back

12.5lb dumbell flyes 20 reps x 4 sets
External Rotations w/purple band 20 reps x 4 sets (last 2 sets done without assistance)
Pull ups Wide Hammer Style 10 reps x 4 sets - 1 green band hung from top beam around right foot
Pull ups Narrow Hammer Style 10 reps x 4 sets - 1 green band hung from top beam around right foot
Landmine Rows 25lb plate - 30 reps x 4 sets
Pull Ups Palms Down 12, 10, 10, 10 reps x 4 sets - 1 green band hung from top beam around right foot
Pull Ups Palms Up 10, 10, 12, reps x 4 sets - 1 green band hung from top beam around right foot
Rack Rows pull to chest and hold 12 reps x 4 sets

Wednesday, April 3, 2024

Biceps

Warm Up: landmine non stop for 5 minutes
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 20 reps x 1 sets
- 17.5lbs 15 reps x 2 sets
Dumbell Curls Hammer Grip
- 15lbs 15 reps x 1 sets
- 15lbs 20 reps x 1 sets
- 17.5lbs 11 reps x 1 sets
- 17.5lbs 20 reps x 1 sets (accidental long rest)
Barbell Curls Wide Grip
- 20 reps x 2 sets
- 12 reps x 1 sets
- 10 reps x 1 set
Incline Dumbell Curls
- 15lbs 20 reps x 1 sets
- 17.5lbs 20 reps x 3 sets

Sunday, March 31, 2024

Legs

Morning Workout before breakfast:
- 150 Burpees in 15 Minutes
- Run 400 meters 5 times in 15 minutes
Nordic Curls plywood slantboard
- 3 reps x 1 set
- 5 reps x 2 sets
- 3 reps x 2 sets
Split Squats
- 65lb x 5 reps (each leg) x 1 sets
- 65lb x 8 reps (each leg) x 3 sets
Back Step Lunges 65lb 10 reps (each leg) x 4 sets
45 degree Hyperextension 1 leg using deep Nordic Curl depth (great for back of the knee ligaments)
- only 45lb barbell 4 reps x 1 sets both legs
- only 45lb barbell 5 reps x 2 sets both legs

Wednesday, March 27, 2024

Shoulders

External Rotations Purple band 20 reps x 4 sets
Bridges 20 reps x 4 sets
Dumbell lateral raises
- 7.5lbs 20 reps x 2 sets
- 10lbs 15 reps x 2 sets
- 10lbs 15 reps x 1 sets
Dumbell front raises "punch" grip, not hammer style grip
- 7.5lbs 20 reps x 2 sets
- 10lbs 12 reps x 2 sets
Arnold Press
- 7.5lbs 20 reps x 1 sets
- 7.5lbs 16 reps x 3 sets
Shoulder Press 7.5lbs 15 reps x 4 sets
Barbell Upright Row 20 reps x 4 sets
- Lean against Rogue Rack with tail bone and upper thoracic pressed against the upright. Also, grip half on and half off the knurling of the bar so that you have a wider grip. This allows you to keep the bar closer to your body making it easier on your lower back.
Behind the neck press small barbell 20 reps x 4 sets
Rear Delt raise - standing, bent over punch grip 10lbs x 20 reps x 4 sets
horizontal back and forths with 2.5lb plates in each hand 20 reps x 4 sets
"pistol" press with a single 5lb plate 20 reps x 4 sets
3 trap raise or front raise from hyperextension machine 5lb plates in "hammer" style grip 12 reps x 4 sets

Monday, March 25, 2024

Chest

Dumbell Flyes - 15lbs 10 reps x 4 sets
Crate push ups 10 reps x 4 sets
Bench Press palms down
- bar 20 reps x 1 sets
- 65lbs 20 reps x 1 sets
- 95lbs 15 reps (could have done 20) x 1 sets
- 115lbs 10 reps x 1 sets
- 135lbs 5 reps (could have done more) x 1 sets
- 145lbs 2 reps (hoping for 5 or 6) x 1 sets
- 145lbs 1 reps x 1 sets
Bench Press palms up - 95lbs 10 reps x 4 sets
Incline Dumbell Presses 30lbs 10 reps x 4 sets
Reverse Hypers
~~Dumbell presses against the floor 30lbs x 25 reps x 4 sets~~
~~Banded Flyes 20 reps x 4 sets~~

Saturday March 23, 2024

Lower Back Exercises

External Rotations for shoulder - 20 reps x 4 sets
Reverse Situp with red Gray Cook Band - 40 reps x 4 sets
Hanging Pike against 2 green bands - 30 reps x 4 sets
45 degree Hyperextension 2 legs using deep Nordic Curl depth
- only 45lb barbell 20 reps x 2 sets
- only 45lb barbell 14 reps x 2 sets
45 degree Hyperextension 1 leg using deep Nordic Curl depth (great for back of the knee ligaments)
- only 45lb barbell 3 reps x 2 sets left leg
- only 45lb barbell 3 reps x 2 sets right leg
Landmine Rows 20lbs - 25 reps x 4 sets
90 degree Hyperextensions
Reverse Hypers 30 reps x 4 sets
~~Ab Wheel on the knees~~
~~Ab wheel on the feet 5-7 reps 4 sets~~
~~Hyperextensions for Obliques~~

Thursday, March 21, 2024

Biceps

Warm Up:
- landmine 100 reps x 3 sets
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 12 reps x 3 sets
Incline Bench Wide Grip Dumbell Curls 15lbs 15 reps x 4 sets
Barbell Curls Wide Grip
- 15 reps x 1 sets
- 20 reps x 1 sets
- 15 reps x 2 set
Dumbell Curls Hammer Grip
- 15lbs 12 reps x 4 sets
Barbell Curls Narrow Grip
- 12 reps x 4 sets
~~Incline Dumbell Curls 15lbs 15 reps x 4 sets~~

Monday, March 18, 2024

Legs

Nordic Curls plywood slantboard 4 sets x 3 reps - no assistance at all
Split Squats - 65lb x 10 reps x 4 sets - no heel elevation - flat feet both left and right
Back Step Lunges 65lb 10 reps x 4 sets

Monday, March 11, 2024

Shoulders

External Rotations Purple band 20 reps x 4 sets
Bridges 20 reps x 3 sets
Dumbell lateral raises - 7.5lbs 20 reps x 4 sets
Dumbell front raises "punch" grip, not hammer style grip 7.5 lbs 20 reps x 4 sets
Arnold Press 7.5lbs 10 reps x 4 sets
Shoulder Press 7.5lbs 10 reps x 4 sets
Barbell Upright Row 20 reps x 4 sets
- Lean against Rogue Rack with tail bone and upper thoracic pressed against the upright. Also, grip half on and half off the knurling of the bar so that you have a wider grip. This allows you to keep the bar closer to your body making it easier on your lower back.
Behind the neck press small barbell 20 reps x 4 sets
Rear Delt raise - standing, bent over punch grip 10lbs x 20 reps x 4 sets
horizontal back and forths with 2.5lb plates in each hand 20 reps x 4 sets
"pistol" press with a single 5lb plate 20 reps x 4 sets
3 trap raise or front raise from hyperextension machine 5lb plates in "hammer" style grip 12 reps x 4 sets

Sunday, March 10, 2024

Back

12.5lb dumbell flyes 15 reps x 4 sets
External Rotations w/purple band 20 reps x 4 sets
Reverse Hypers 30 reps x 1 set
Pull ups Wide Hammer Style 6 reps x 4 sets
Pull ups Narrow Hammer Style 6 reps x 4 sets
Pull Ups Palms Down 6 reps x 4 sets
Pull Ups Palms Up 6 reps x 4 sets
Hyperextensions from Reverse Hyper with 65lb weighted crate 10 reps x 4 sets
~~Rack Rows pull to chest and hold 12 reps x 4 sets~~

Sunday, March 3, 2024

Chest

Crate push ups 10 reps x 4 sets
Dumbell Flyes
- 15lbs 10 reps x 4 sets
Bench Press palms down
- bar 10 reps x 1 sets
- 65lbs 10 reps x 1 sets
- 95lbs 10 reps x 1 sets
- 115lbs 6 reps x 1 sets
- 135lbs 6 reps x 1 sets
- 145lbs 5 reps x 1 sets
- 145lbs 4 reps x 1 sets
- 145lbs 3 reps x 1 sets
Bench Press palms up
- Bar 20 reps x 1 set
- 65lbs 20 reps x 1 set
- 85lbs 10 reps x 1 sets
- 95lbs 10 reps x 2 sets
Incline Dumbell Presses 30lbs 10 reps x 4 sets
Reverse Hypers
~~Dumbell presses against the floor 30lbs x 25 reps x 4 sets~~
~~Banded Flyes 20 reps x 4 sets~~

Saturday, March 2, 2024

Biceps

Warm Up:
- Dumbell Flyes 12.5lbs 20 reps x 3 sets
- Reverse Hypers
- Wall slide 10lbs 20 reps x 4 sets
Dumbell Curls
- 12.5lbs 20 reps x 1 set
- 15lbs 10 reps x 2 sets
- 15lbs 5 reps x 1 set
Incline Bench Wide Grip Dumbell Curls 15lbs 15 reps x 4 sets
Barbell Curls Wide Grip
- 20 reps x 1 sets
- 12 reps x 3 set
Dumbell Curls Hammer Grip
- 15lbs 10 reps x 2 sets
- 15lbs 8 reps x 1 set
- 15lbs 8 reps x 1 set
Barbell Curls Narrow Grip
- 12 reps x 2 sets
- 10 reps x 2 sets
Incline Dumbell Curls 15lbs 15 reps x 4 sets

Friday, March 1, 2024

Cardio and other Stuff

30 minutes of sprints in the afternoon
Reverse situps
Reverse Hypers
Bridges
Weighted Stretches
Pancake Stretch with small barbell

Thursday, February 29, 2024

Cardio

Two 15 minute rounds on the Airdyne before the Kahoot Tournament

Wednesday, February 28, 2024

Legs

30 minutes of sprints
Nordic Curls plywood slantboard 4 sets x 4 reps - no assistance at all
Split Squats
- 10lb York new plate under the right heel only - left knee had meniscus pain so no heel elevation for left knee
- 65lb x 5 reps x 4 sets
Back Step Lunges 65lb reps x 4 sets

Tuesday February 20, 2024

Lower Back Exercises

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

Tuesday, February 13, 2024

Lower & Upper Back Exercises

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

Saturday, February 10, 2024

Lower Back Exercises

Supermans
Reverse Hypers
Hyperextensions for Obliques
Seated Good Mornings

Monday, February 5, 2024

Chest

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

Saturday, February 3, 2024

Biceps

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
Dumbell Curls 12.5lbs 20 reps x 4 sets each arm
Incline Bench Wide Grip Dumbell Curls 12.5lbs 15 reps x 4 sets
Barbell Curls Wide Grip
- 20 reps x 2 sets
- 15 reps x 1 set
- 12 reps x 1 set
Dumbell Curls Hammer Grip
- 12.5lbs 20 reps x 2 sets
- 15lbs 12 reps x 1 set
- 15lbs 20 reps x 1 set
Barbell Curls Narrow Grip
- 15 reps x 2 sets
- 12 reps x 2 sets
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

McGills
Seated Good Mornings 65lbs 30 reps x 4 sets
Nordic Curls
- orange band 5 reps x 1 set
- no band 2 reps x 3 sets - minimal assistance with hands
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.
Squat 55lb Barbell only on a slantboard. 20 reps x 4 sets
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

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

Saturday, January 27, 2024

Lower Back

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

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

Friday, January 26, 2024

Lower Back

I missed these two on Thursday

Squat w/Olympic Barbell only on a slantboard. 20 reps x 4 sets
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

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

Wednesday, January 24, 2024

Chest

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

Monday, January 22, 2024

Biceps

Dumbell Curls 10lbs 20 reps x 4 sets each arm
Incline Bench Wide Grip Dumbell Curls 10lbs
- 30 reps
- 25 reps x 3 sets
Barbell Curls Wide Grip
- 20 reps
- 11 reps
- 12 reps
- 12 reps
Dumbell Curls Hammer Grip 12.5lbs 15 reps x 4 sets
Incline Dumbell Curls 15lbs 10 reps x 4 sets
Barbell Curls Narrow Grip 10 reps x 4 sets

Sunday, January 21, 2024

Shoulders

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

McGills
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
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.
Seated Good Mornings 65lbs 30 reps x 4 sets
Hyperextensions single leg with bar 5 reps x 4 sets
No time: ~~Hyperextensions holding crate from Reversehyper machine~~
Sumo Deadlifts from crates 35lb dumbells 20/25 reps x 4 sets

Tuesday, January 16, 2024

Chest

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

Saturday, January 13, 2024

Back

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

Saturday, November 25, 2023

Back

warm up dumbell flyes
suitcase carry
pull ups palms down
Pull ups hammer
pull ups palms up
dumbell rows
rack rows palms down
rack rows palsm up

Sunday, November 12, 2023

Biceps and Back

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
scaption raise Supraspinatus
- 5lb plate
TRX one arm rows 20 reps per arm x 5 sets

Saturday, November 11, 2023

Morning: Legs and Back - Afternoon Biceps

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
Nordic curls w/blue band 20 reps x 3 sets
Sumo Deadlifts from crates 50lb dumbells
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

Box crate push ups 5 reps x 4 sets
Renegade rows Overhead Dumbell Presses 10lbs reps x sets
Seated Good Mornings
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

Box crate push ups 5 reps x 4 sets
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

Double Leg Hyperextension 30lb barbell 12 x 1
Single Leg Hyperextension 20lb barbell 10 x 3
Single Leg Hyperextension 25lb barbell 8 x 1
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
Hammer Grip Pull Ups Narrow Grip Position 10 reps x 3 sets
Hammer Grip Pull Ups Wide Grip Position 6 reps x 2 sets
Hammer Grip Pull Ups Wide Grip Position 8 reps x 1 sets
Palms Up Pull Ups 5, 6, 7, 7 reps x 4 sets
Palms Down Pull Ups 6, 6, 6, 7 reps x 4 sets
Palms Up Rows Rogue Rack Bar 7, 10, 10, 10 reps x 4 sets
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

Single Leg Hyperextension 20lb barbell 10 x 2 each leg
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

Bench Press 65lbs x 15 x 1
Bench Press 75lbs x 15 x 1
Bench Press 95lbs x 15 x 1
Bench Press 125lbs x 15 x 1
Bench Press 145lbs x 8 x 1
Bench Press 145lbs x 5 x 1
Bench Press 145lbs x 6 x 1

Monday, September 11, 2023

Bench Press and stuff

warm up:
- 150 Burpees 14 minutes
- Supraspinatus raises 5lbs

Bench Press 65lbs x 20 x 1
Bench Press 75lbs x 15 x 1
Bench Press 95lbs x 12 x 1
Bench Press 95lbs x 15 x 1
Bench Press 95lbs x 10 x 1
Reverse Bench Press bar x 20 x 1
Reverse Bench Press 65lbs x 20 x 3
Kipping Press 20lbs x 25 x 4
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

hammer grip dumbell curls 20lbs 12 reps x 3 sets
Palms Down Grip Pull ups - 5 reps X 4 sets - 8 reps x 1 set - 2 min rest
Hammer Grip Pull ups - 6 reps X 5 sets - 2 min rest
Palms Up Grip Pull ups - 6 reps X 5 sets - 2 min rest
150 up and outs

hours later

Hyperextensions bar 20 reps x 2 sets
Hyperextensions 65lbs x 14/15 x 3 set
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

Wrist Rollers 25lbs - 5 reps x 3 sets
Horizontal Wide Grip Palms Down Rows w/stationary Bar on the Rack - 10 reps x 4 sets
Palms down pullups - 10 reps x 4 sets
Jefferson Curls
Lumberjacks
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

Hyperextensions bar 20 reps x 2 sets
Hyperextensions 65lbs x 10 x 1 set
Hyperextensions 75lbs x 5 x 1 set
Hyperextensions 95lbs x 5 reps x 2 set
Hyperextensions 105lbs x 4 reps x 3 sets
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

Val slides for chest/biceps 10 reps x 4 sets per arm
Hammer style pull ups - 15 reps x 4 sets w/green band
Palms Down pull ups - 15 reps x 4 sets w/green band
Palms Up pull ups - 15 reps x 4 sets w/green band
Hyperextensions bar 20 reps x 2 sets
Hyperextensions 65lbs x 12 x 1 set
Hyperextensions 85lbs x 5 x 1 set
Hyperextensions 95lbs x 5 reps x 1 set
Hyperextensions 105lbs x 3 reps x 3 sets

Saturday, July 29 2023

Lower Back and Pull Ups

warm up:
- McGills
- Airdyne
- Pancakes

Ab wheel 25 reps x 4 sets 1 min rest
Hyperextensions 65lbs x 10 x 1, 75lbs x 10 x 2, 95lbs x 8 reps x 2 sets - 1 minute rest - no J-Cups!
Straight Arm Pullover - 1" barbell w/2.5lb plates - 10 reps x 4 sets - great for long head biceps
Wrist Roller
Pull ups
Suitcase Carry
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

Ab wheel 25 reps x 4 sets 1 min rest
Hyperextensions 65lbs x 10 x 1, 75lbs x 10 x 2, 95lbs x 8 reps x 2 sets - 1 minute rest - no J-Cups!
Straight Arm Pullover - 1" barbell w/2.5lb plates - 10 reps x 4 sets - great for long head biceps
Wrist Roller
Pull ups
Suitcase Carry
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

Hyperextensions 75lbs x 10 x 2, 95lbs x 5 reps x 2 sets - 1 minute rest - no J-Cups!
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

Wrist Roller 4 rollups x 4 sets - 1 min rest
Hammer Grip Pull ups - 5 reps X 2 sets - 1 min rest
Hammer Grip Pull ups - 10, 10, 10, 12 reps X 4 sets - 1 min rest
Palms Down Grip Pull ups - 10 reps X 4 sets - 1 min rest
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

Hyperextensions 65lbs x 10 x 1, 75lbs x 10 x 2, 85lbs x 8 reps x 2 sets - 1 minute rest - no J-Cups!
Front Squat & overhead press - 65lbs - 10 reps x 1, 75lbs x 7 x 3 sets
Suitcase Carry - 50lb dumbell - 8 one minute rounds (4 rounds each arm) - 9 minutes long
Jefferson Curl straight leg quad flexed - 65lbs x 10 reps x 4 sets
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

Bench Press Palms Down 135lbs X 7, 7, 6, 5 reps x 4 sets - 1 minute rest
Bench Press Palms Up 95lbs X 14, 15, 10 reps X 4 sets
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

Hyperextensions 65lbs x 10 reps x 4 sets - 1 minute rest - no J-Cups!
Suitcase Carry - 50lb dumbell - 8 one minute rounds (4 rounds each arm) - 9 minutes long
Front Squat & overhead press - 65lbs - 10 reps x 3 sets - 8 reps x 1 set
Jefferson Curl straight leg quad flexed - 65lbs x 10 reps x 4 sets
Hour Walk

Friday, July 7 2023

warm up:
- McGills 3
- Airdyne

Swimming

Thursday, July 6 2023

Gym Day

warm up:
- McGills 3
- Airdyne

No Gi Gym

Wednesday, July 5 2023

Shoulders

warm up:
- McGills 3
- 150 Burpees 15 minutes

Front Squat with overhead press - 65lbs 10 reps x 4 sets
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

Wrist Roller 4 rollups x 4 sets - 1 min rest
Hammer Grip Pull ups - 10 reps X 4 sets - 2 min rest
Palms Down Grip Pull ups - 10 reps X 4 sets - 2 min rest
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

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

Saturday, June 24 2023

Lower Back

warm up:
- McGills 3
- Bridges
- Airdyne 15 min
- Pancake Stretches

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

Wednesday, June 21 2023

Maintenance

warm up:
- McGills 3
- Bridges
- Pancake Stretches

Wrist Roller 25lbs
Hyperextensions 65lbs x 10 reps x 4 sets, 12 reps x 1 set - 1 minute rest
Renegade Rows 12.5lb dumbells
Pancakes

Monday June 19, 2023

Legs

warm up:
- McGills Big 3
- Wrist Roller 25lb plate

Nordic Curls - 10, 9, 8, 7 reps - eccentric all the way down to the floor - no band
Front Squat w/overhead press - 50lbs x 15 reps x 4 sets
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

Front Squat w/overhead press - 50lbs x 10 reps x 4 sets
Narrow Hammer grip pullups - chest to bar 6, 8, 10, 9 reps x 4 sets
Wide grip palms down pullups - chest to bar 10 reps x 4 sets
Rows Palms Down 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
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

Narrow Hammer grip pullups - chest to bar 6, 8, 10, 9 reps x 4 sets
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

Hyperextensions 65lbs x 10 reps x 4 sets, 12 reps x 1 set - 1 minute rest
Suitcase Carry - 40lb dumbell w/green band - 8 one minute rounds (4 rounds each arm) - 9 minutes long
Sumo Deadlift Barbell 75lbs x 10 reps x 4 sets
Jefferson Curl straight leg quad flexed - 55lbs x 10 reps x 4 sets
Sumo dumbell deadlift from crates - 50lb dumbells - 15 reps x 4 sets
Pancakes

Saturday, June 10 2023

Chest

warm up:
- 12.5lb dumbell renegade row presses x 16 reps (each arm) x 2

Bench Press Palms Down 135lbs X 10, 10, 12, 12 reps x 4 sets - with orange band
Bench Press Palms Down 135lbs X 10 reps x 1 sets - no band
Bench Press Palms Up 95lbs X 20 reps X 4 sets
Dumbell Flyes 15lb dumbells x 20 reps x 4 sets

Wednesday June 7, 2023

Biceps

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

Monday June 5, 2023

Biceps

Ladders on the Rogue Rack

Sunday June 4, 2023

Legs

warm up:
- 30 minutes sled
- McGills Big 3
- Pancake Exercises

split squats - bar x 10 reps, 55lbs x 5 reps, 65lbs x 8 reps
Nordic Curls - 10, 9, 8, 7 reps - eccentric all the way down to the floor - no band
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

Shoulder Press 10lb Dumbells x 20 reps x 4 sets - renegade rows tripod style
Delt Flyes/Raises 10lb, 12.5lb, 15lb, 17.5lbs 20 reps x 5 sets - standing quads locked
Dumbell Shrugs 40lb, 50lb dumbell x 20 reps x 4 sets - one arm/shoulder at a time - standing quads locked
Dumbell upright row 25lb dumbell x 20 reps - standing quads locked
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

Narrow Hammer grip pullups - chest to bar 20 - 15 reps x 4 sets with green bands
Wide grip palms down pullups - chest to bar 20 reps x 4 sets
Behind the neck pull ups - 1 green band - 20 reps x 4 sets
Single Arm Dumbell Rows 70lbs - 15 reps x 4 sets
Rows Palms Down 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
Rows Palms Up 20 reps x 4 sets - raised row bar higher to be able to perform more rows per set (feet on ground)
Straight Arm Band Pull Down - no time

Saturday, May 27 2023

Chest

warm up:
- 10lb dumbell external rotations - 20 reps x 2 sets

Bench Press Palms Down 95lbs X 20 reps x 4 sets - no descending sets
Bench Press Palms Up 75lbs X 20, 20, 15, 15 reps X 4 sets - no descending sets
Dumbell Flyes 12.5lb dumbells x 20 reps x 4 sets
More renegade rows this time with 10lb dumbells
Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets - no time
Dumbell Presses Against The Floor 30lb dumbells - no time

Friday May 26, 2023

Biceps

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

Sunday May 21, 2023

Legs

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

Saturday May 20, 2023

Back

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

Friday May 19, 2023

Burpees and McGills

150 Burpees in 15 minutes in the morning
McGills Big 3 in the afternoon

Wednesday May 17, 2023

Shoulders - Partial

Weighted Bridges with Dip Belt - 5lb & 2.5lb plates (7.5 lbs)
Shoulder Press 10lb Dumbells x 20 reps x 8 sets - renegade rows tripod style
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
Dumbell Shrugs 40lb dumbell x 25 reps x 4 sets from 2 crate incline bench - no time
Dumbell upright row 25lb dumbell x 20 reps fast - one at a time from the catcher's position - no time
Dumbell Shrugs 40lb dumbell x 25 reps x 4 sets from 2 crate incline bench - no time
Dumbell upright row 25lb dumbell x 20 reps fast - one at a time from the catcher's position - no time
Behind the neck pullups
Reverse Hyper situps with 10lb plate - no time
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

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

Bench Press Palms Down 95lbs X 20 reps x 4 sets - no descending sets
Bench Press Palms Up 75lbs X 20, 20, 15, 15 reps X 4 sets - no descending sets
Dumbell Flyes 12.5lb dumbells x 20 reps x 4 sets
More renegade rows this time with 10lb dumbells
Incline Dumbell Presses (one crate) 30lb dumbells x 10 reps x 4 sets - no time
Dumbell Presses Against The Floor 30lb dumbells - no time

Monday May 1, 2023

Biceps

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

Saturday, April 29, 2023

Back

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

Monday, April 24, 2023

Shoulders

Front squat x 10 reps x 1 set - 20 reps x 1 set
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
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
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
Dumbell Shrugs 40lb dumbell x 25 reps x 4 sets from 2 crate incline bench
Dumbell upright row 25lb dumbell x 20 reps fast - one at a time from the catcher's position

Saturday, April 22, 2023

Legs

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

Wednesday, April 19, 2023

Chest (Again - Finished Flyes from Monday)

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

Monday, April 17, 2023

Chest

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

Saturday, April 15, 2023

Back

External Rotations on the rack low on the floor with 15lb dumbell
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
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
Behind the neck pull ups - 2 green bands 15 reps x 4 sets
Single Arm Dumbell Rows 80lbs - 10 reps x 2 sets - 15 reps x 2 sets
Rows Palms Down 8 reps x 4 sets
Rows Palms Up 6 reps x 4 sets
Straight Arm Band Pull Down

Monday April 10, 2023

Biceps

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

Saturday, April 8, 2023

Legs

zercher - jeffersons 95lbs from bent elbows and rack - no milk crate or platform
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
split squats with 55lbs x 5 reps
hyperextensions with 80lb dumbell - 20 reps
dead lifts with 60lb dumbells - 20 reps
seated good mornings 60lbs sit on bench
Front Squat - no overhead press - no time
hyperextensions on the hyperxtension machine and olympic bar - no time for this - no time

Friday, April 7, 2023

Shoulders

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

Sunday, April 2, 2023

Back

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

Saturday, April 1, 2023

Chest

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

Friday, March 31, 2023

Legs

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

Wednesday, March 29, 2023

Biceps

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

Saturday, March 11, 2023

Back

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

Wednesday, March 8, 2023

Shoulders

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

Monday, March 6, 2023

Legs

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

Saturday, March 4, 2023

Chest

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

Wednesday, March 1, 2023

Biceps

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

Monday, February 27, 2023

Back

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

Saturday, February 25, 2023

Legs

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

Wednesday, February 22, 2023

Shoulders

Front squat
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
Arnold Press 17.5lb dumbells - used speed 10-15 reps - standing - one dumbell at a time
Delt Flyes/Raises 12.5lb dumbell 10-12 reps standing - one dumbell at a time
Dumbell Shrugs 40lb dumbell x 25 reps x 6 sets from 2 crate incline bench
Dumbell upright row 20lb dumbell x 20 reps fast - one at a time.

Monday, February 20, 2023

Chest

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

Saturday, February 18, 2023

Biceps

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

Wednesday, February 15, 2023

Legs

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

Saturday, February 11, 2023

Back

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

Thursday, February 9, 2023

Shoulders

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
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
Delt Flyes/Raises 10lb dumbell standing - one dumbell at a time
Dumbell Shrugs 30lb dumbell from incline bench
Dumbell upright row 12.5lb dumbell - one at a time.

Monday, February 6, 2023

Chest

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

Saturday, February 4, 2023

Biceps

Barbell Curls Olympic Bar 45lbs
Close Grip Barbell Curls Olympic Bar 45lbs
Dumbell Hammer Curls 15lbs
Incline Bench Dumbell Curls 15lb
Concentration Curls 15lbs (use hyperextension machine)
Rotating Dumbell Curls 10lbs

Wednesday, February 1, 2023

Legs

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

Monday, January 30, 2023

Shoulders

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

Saturday, January 28, 2023

Back

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

Thursday, January 26, 2023

Chest

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

Wednesday, January 25, 2023

Biceps

Barbell Curls Olympic Bar 45lbs
Close Grip Barbell Curls Olympic Bar 45lbs
Dumbell Hammer Curls 15lbs
Incline Bench Dumbell Curls 15lb
Concentration Curls 15lbs (use hyperextension machine)
Rotating Dumbell Curls 10lbs

Tuesday, January 24, 2023

Legs

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

Monday, January 23, 2023

Shoulders

Arnold Press 12.5lb dumbells - standing - one dumbell at a time
Shoulder Press 12.5lb Dumbells - standing - one dumbell at a time
Delt Flyes/Raises 7.5lb dumbell standing - one dumbell at a time
Dumbell Shrugs 30lb dumbell standing - one dumbell at a time
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.
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

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

Tuesday, January 17, 2023

Chest

elbow on knee external rotation right arm 2.5lb plate
prone external rotators right arm 5lb plate - 10-15 reps/set - hold 2-3 seconds
weighted external rotation lying on the side 10lb dumbell
weighted supine external rotation 7.5lb dumbell
wall slides 10-15 reps/set
Supinated Overhead Dumbell Raises 5lb dumbells
Dumbell Flyes 7.5 - 10lb dumbells
Bench Press Palms Down 85lbs
Bench Press Palms Up 65lbs
Incline Dumbell Presses 15lb dumbells (one crate)
Dumbell Presses Against The Floor 35lb dumbells
Purple Gray Cook Band Flyes - did not complete - too tired

Monday, January 16, 2023

Shoulders

elbow on knee external rotation 5lb plate/17.5lb dumbell
3 trap raise 5lb dumbells
powell raise 10lb dumbells
Arnold Press 12.5lb dumbells - standing - one dumbell at a time
Shoulder Press 12.5lb Dumbells - standing - one dumbell at a time
Delt Flyes/Raises 7.5lb dumbell standing - one dumbell at a time
Dumbell Shrugs 30lb dumbell standing - one dumbell at a time
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.
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.
prone external rotators right arm 2.5lb plate - 10-15 reps/set - hold 2-3 seconds
weighted supine external rotation 10lb dumbell
wall slides 10-15 reps/set

Sunday, January 15, 2023

Jump rope and wood choppas for 30 minutes.

Saturday, January 14, 2023

Legs

elbow on knee external rotation 5lb plate dumbell
three trap raise 5lb dumbell
Nordic Curls
hyperextensions with 70lbs (45lb and 25lb plates tethered together)
split squats with 55lbs
seated good mornings 55lbs sit on bench
dead lifts with 40lb dumbells
jefferson curls 75lbs from milk crate

Friday, January 13, 2023

Back

elbow on knee external rotation 5lb plate/17.5lb dumbell
three trap raise 5lb dumbell
Powell Raise 10lb dumbell
Wide Grip Pull Ups - palms down
Close Grip Pull Ups - palms up
Single Arm Dumbell Rows 50lbs - 60lbs - stand on feet - hand on bench
Rows Palms Down
Rows Palms Up
Straight Arm Band Pull Down (don't let arms go above horizontal)
prone external rotators right arm 5lb plate
weighted supine external rotation 10lb dumbell

Wednesday, January 11, 2023

Biceps

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

Monday, January 9, 2023

AM Shoulders

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

Rode bike from Robbinsville to Florence

PM Shoulders

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

Saturday, January 7, 2023

Legs and some low back

external rotators right arm 2.5lb plate
Nordic Curls
hyperextensions with 70lbs (45lb and 25lb plates tethered together)
split squats with 55lbs
seated good mornings 55lbs sit on bench
dead lifts with 40lb dumbells
jefferson curls 75lbs from milk crate

Friday, January 6, 2023

Rest

Thursday, January 5, 2023

Chest

external rotators right arm 2.5lb plate
Supinated Overhead Dumbell Raises 5lb dumbells
Dumbell Flyes 7.5 - 10lb dumbells
Bench Press Palms Down 85lbs
Bench Press Palms Up 65lbs
Incline Dumbell Presses 15lb dumbells (one crate)
Dumbell Presses Against The Floor 35lb dumbells
Purple Gray Cook Band Flyes - did not complete - too tired

Wednesday, January 4, 2023

Shoulders

external rotators 12.5lbs left arm, right arm 2.5lb plate
Trap 3 Raise 7.5lb dumbells
Powell Raise - 12.5lb dumbell 8 reps left side - 4 reps right side
Supinated Overhead Dumbell Raises 5lb dumbells
Arnold Press 12.5lb dumbells - standing - one dumbell at a time
Shoulder Press 12.5lb Dumbells - standing - one dumbell at a time
Delt Flyes/Raises 7.5lb dumbell standing - one dumbell at a time
Barbell Shrugs (behind the back) Olympic bar no additional weight - bent arm shrugs - lean against reverse hyper machine
Dumbell Shrugs 30lb dumbells
Barbell upright row - two 5lb plates - lean against reverse hyper machine

Tuesday, January 3, 2023

Back

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

Monday, January 2, 2023

PM ATG Shoulder

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

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

PM ATG Shoulder

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

Saturday, December 31, 2022

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

AM Low Back

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

PM Low Back

seated good mornings 60lbs sit on milk crate
dead lifts with 40lb dumbells
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.

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

Wednesday, December 28, 2022

AM external rotations for shoulder

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

external rotations from the bent knee with 2.5lb plate - right shoulder only
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

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

Saturday, December 24, 2022

Lower Back (for swollen disk)

1 minute - 30 seconds rest w/burnout last set

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

Friday, December 23, 2022

Airdyne

Thursday, December 22, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

Airdyne 10 min high elbow rowing
Bilateral external rotations against wall, 5lb dumbells
W's 5lb dumbells standing
Arnold Press w/10lb plates
Dumbell Curls 12.5lbs (non rotate)
Incline Bench Wide Grip Dumbell Curls 15lb
Leaning Dumbell Concentration Curls (on a bench) 20lbs
Rotating Dumbell Curls Against the Wall 10lbs
Barbell Curls 10lbs
Close Grip Barbell Curls 10lbs

Wednesday, December 21, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

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

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

Monday, December 19, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

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

Airdyne 10 min high elbow rowing
Supinated Overhead Dumbell Raises 2.5lb-7.5lb plates
Dumbell Presses Against The Floor 35lb dumbells
Bench Press Palms Down 65 - 75lbs
Bench Press Palms Up 65lbs
Incline Dumbell Presses 15 - 20lb dumbells (one crate)
Dumbell Flyes 7.5 - 10lb dumbells
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

Airdyne 10 min high elbow rowing - 10 min
Dumbell rows/squat-overhead presses - 10 min
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

Airdyne 10 min high elbow rowing
Dumbell Curls 12.5lbs (non rotate)
Incline Bench Wide Grip Dumbell Curls 15lb
Leaning Dumbell Concentration Curls (on a bench) 20lbs
Rotating Dumbell Curls Against the Wall 10lbs
Barbell Curls 10lbs
Close Grip Barbell Curls 10lbs

Wednesday, December 14, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

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

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

Monday, December 12, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

Nordic Curl - outside at the playground with bands for assistance
Airdyne
Split Squat 15 reps 4 sets per leg
Deadlift 40lb dumbells - no 2 x 12
Supermans
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

Airdyne 10 min high elbow rowing
Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
Supinated Overhead Dumbell Raises 2.5lb-5lb plates
Standing Shoulder Press 15lb dumbells
W's 2.5 - 5lb plates on a high bench (2 crate)
Incline Dumbell Presses 15 - 20lb dumbells (one crate)
Dumbell Presses Against The Floor 35lb dumbells
Dumbell Flyes 7.5 - 10lb dumbells
Bench Press Palms Down 65 - 75lbs (plus 20)
Bench Press Palms Up 65lbs
Purple Gray Cook Band Flyes

Monday, December 5, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

Airdyne 10 min high elbow rowing
Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
W's 2.5 - 5lb plates on a high bench (2 crate)
Standing Shoulder Press 15lb dumbells
Supinated Overhead Dumbell Raises 2.5lb-5lb plates
Dumbell Curls 10lbs (non rotate)
Incline Bench Wide Grip Dumbell Curls 12.5lb
Leaning Dumbell Concentration Curls (on a bench) 20lbs
Rotating Dumbell Curls Against the Wall 10lbs
Barbell Curls 10lbs
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

Airdyne 10 min high elbow rowing
Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
W's 2.5 - 5lb plates on a high bench (2 crate)
Arnold Press 12.5lb dumbells for 20 reps - finish w/10lb plates
Supinated Overhead Dumbell Raises 2.5lb-5lb plates
Rear Delt Flyes/Raises straight arm supinated 5lb plate (standing bent over)
Rear Delt Flyes/Raises straight arm pronated 7.5lbs 2.5lbplate and 5lb plate gripped together (standing bent over)
Barbell Shrugs (behind the back) Olympic bar and 2 2.5lb plates (50lbs) lean against reverse hyper machine
Standing Shoulder Press 17.5lb Dumbells
Dumbell Shrugs 30lb dumbells
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

Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
W's 2.5 - 5lb plates
Arnold Press 7.5lb dumbells
Supinated Overhead Dumbell Raises 2.5lb-5lb plates
Rows While Horizontal (use TRX)
Wide Grip Pull Ups Palms Down (use band for 20 reps)
Assisted Close Grip Palms Up Pull Ups (with a band)
Supermans
Straight Arm Band Pull Down (don't let arms go above horizontal)
Single Arm Dumbell Rows 50lbs
Barbell Rows Palms Down 55lbs
Barbell Rows Palms Up

Thursday, December 1, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
W's 2.5 - 5lb plates
Arnold Press 7.5lb dumbells
Pronated Overhead Dumbell Raises 2.5lb plates
Nordic Curl
Split Squat 15 reps 4 sets per leg
Deadlift 40lb dumbells
Supermans
Squat (olympic bar) 15 reps 4 sets

Wednesday, November 30, 2022

Chest

1 minute - 30 seconds rest w/burnout last set

Airdyne 10 minutes - elbows high on the pulling motion
Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
W's 2.5 - 5lb plates
Arnold Press 7.5lb dumbells
Pronated Overhead Dumbell Raises 2.5lb plates
Dumbell Presses Against The Floor 25lb dumbells
Dumbell Flyes 5lb - 7.5lb dumbells
Incline Dumbell Presses 12.5lb dumbells
Bench Press Palms Down 65lbs (plus 20)
Bench Press Palms Up 60lbs (plus 15)
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

Airdyne 10 minutes - elbows high on the pulling motion
Bilateral external rotations against wall, no weight, 2.5lbs and 5lbs
W's 2.5 - 5lb plates
Arnold Press 7.5lb dumbells
Pronated Overhead Dumbell Raises 2.5lb plates
Dumbell Curls 10lbs (non rotate)
Incline Bench Wide Grip Dumbell Curls 12.5lb
Leaning Dumbell Concentration Curls (on a bench) 20lbs
Rotating Dumbell Curls Against the Wall 10lbs
Barbell Curls 10lbs
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

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

Friday, November 25, 2022

Back

1 minute - 30 seconds rest w/burnout last set

Bent Press 2.5 lbs right, 10lbs left
Bilateral external rotations against wall, 2.5lbs and 5lbs
Standing Shoulder Press 7.5lb Dumbells (lean on bench)
Dumbell Flyes 5lb dumbells
Pronated Overhead Dumbell Raises 2.5lb plates/5lb plates
Rows While Horizontal (use TRX)
Wide Grip Pull Ups Palms Down (use band for 20 reps)
Assisted Close Grip Palms Up Pull Ups (with a band)
Supermans
Straight Arm Band Pull Down (don't let arms go above horizontal)
Single Arm Dumbell Rows (use heavy dumbell for first 10 reps and a lighter dumbell for the 2nd 10 reps)
Barbell Rows Palms Down
Barbell Rows Palms Up

Thursday, November 24, 2022

Legs

1 minute - 30 seconds rest w/burnout last set

Bent Press
Nordic Curl
Split Squat
Deadlift
Supermans
Squat (olympic bar)
Hip Thrusts
Bilateral external rotations against wall, elbows at side 2.5 lbs, 30 reps
Bilateral external rotations against wall, 2.5lbs and 5lbs
Standing Shoulder Press 7.5lb Dumbells (lean on bench)
Pronated Overhead Dumbell Raises 2.5lb plates/5lb plates

Wednesday, November 23, 2022

Chest

1 minute - 30 seconds rest w/burnout last set

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

Tuesday, November 22, 2022

Biceps

1 minute - 30 seconds rest w/burnout last set

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

Monday, November 21, 2022

Shoulders

1 minute - 30 seconds rest w/burnout last set

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

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

Thursday, October 6, 2022

Shoulders

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