Thursday 04.25.24

Strength Training:

Squat (every 2:00):

- Safety Bar Squats: 73 x10, 123 x8, 173 x6, 223 x 5x5

Hip Hinge (every 2:00)

- Conventional Deadlift: 135x10, 225x7, 308x 3x5

Single Leg Quads (every 3:00):

- Bulgarian Split Squats: 81.5 x 4x8 

Single Leg Hamstrings/Glutes (every 3:00):

- Landmine RDLs: 81.5x 4x8

Calves and Core (every 2:00)

- Standing Calf Raises: 107 x 5x10

- Ab Strap Knees to Elbows: 1x7, 4x6

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Wednesday 04.24.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 1x12, 6x11, 11x10, 16x9, 21x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57.25 x 4x9

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 106 x 3x11

- DB Lateral Raises: 35's x 1x12, 2x11

Triceps and Shoulders Superset #2 (every 3:00):

- 1-Arm Cable Pushdowns with ropes: 31 x 3x12

- DB Lateral Raises: 35’s x 3x11

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Tuesday 04.23.24

Strength Training:

Back Superset #1 (every 3:00):

- Chest Supported Rows: 58x13, 88x12, 118x11, 148x10, 178x9, 208x 2x8, 3x7

- Cable Face Pulls: 70x 5x10, 67x 5x10

Back Superset #2 (every 3:00):

- Cable Upright Face Pulls: 67x 1x10, 3x9

- Kelso Shrugs: 208x 4x10

Biceps and Back Superset #3 (every 3:00):

- Cable Curls: 63x 3x12

- Rear Delt Swings: 40's x 3x12

Back Mobiltity Superset (every 3:00):

- Straight Arm Pulldowns: 73 x 3x12

- Scap Pull Ups: 0x 1x11, 2x10

Grip and Shoulder Work:

- Hollow Hang: 18 seconds

Monday 04.22.24

 Rest day.

Sunday 04.21.24

 Rest day.

Saturday 04.20.24

Strength Training:

Dips with Upper Back (every 3:00):

- Dips: 0x13, 0x12, 5x11, 10x10, 15x9, 20x 5x8

- Band Pull Aparts: 10x10

- No Moneys: 10x10

Shoulders (every 3:00):

- Landmine Presses: 57x 4x10

Triceps and Shoulders Superset #1 (every 3:00):

- JM Presses: 105 x 3x12

- DB Lateral Raises: 35's x 3x11

Triceps and Shoulders Superset #2 (every 3:00):

- Cross Over Cable Pushdowns with ropes: 30.75 x 3x12

- DB Lateral Raises: 35’s x 3x11

Grip and Shoulder Work:

- Hollow Hang: 17 seconds

Friday 04.19.24

 Rest day, but played golf.