Thursday 12/30/21

Accessories

Bench Press

Heavy Single

245#

Machine Overhead Press

Tricep Extensions

Lateral Raise

Bicep Curls

Wednesday 12/29/21

Accessories

Seated Dumbbell Press

3 sets x 8 reps @ 45#s

Standing Cable Row

3 sets x 20 reps @ 47.5 kg

Step Back Lunge

3 sets x 8 reps each leg @ 40 kg

Stomach Vacuums

5 sets x 10 sec

Conditioning

BikeErg

14,048 m w/ Damper @ 5

31:03

Accessories

Single Leg Hamstring Curl

3 sets x 10 reps each @ 40#

Calf Raise

3 sets x 10 reps @ 130#

Single Leg Quad Extension

3 sets x 10 reps each @ 40#

Hip Abduction Machine

3 sets x 20 reps @ 100#

Hip Adduction Machine

2 sets x 20 reps @ 50#

Tuesday 12/28/21

Conditioning

BikeErg

13,644 m w/ Damper @ 4

30:03

Accessories

Stomach Vacuums

5 sets x 10 sec

Monday 12/27/21

Accessories

Single Leg Hip Thrust

3 sets x 10 reps each leg

Pull Up

1 set x 10 reps

2 sets x 6 reps

Trap Bar Deadlift (Lower Handles)

3 sets x 10 reps @ 127 kg

Cable Lat Sweep

3 sets x 15 reps @ 20 kg

Bent Over Row

3 sets x 15 reps @ 40 kg

Double Dumbbell RDL

2 sets x 12 reps @ 45#s

Sunday 12/26/21

Accessories

Incline Dumbbell Bench Press

3 sets x 10 reps @ 60#s

Lateral Fly

3 sets x 15 reps @ 10#s

Cable Chest Fly

3 sets x 20 reps @ 27.5#s

Cable Front Raise

3 sets x 15 reps @ 15#s

Wednesday 12/22/21

Conditioning

BikeErg

12,557 m w/ Damper @ 3

30:10

Accessories

Bench Press

3 sets x 5 reps @ 185#

Pull Ups

3 sets x 8 reps

Dips

3 sets x 12 reps

Preacher Curl Machine

2 sets x 10 reps @ 45#

Single Arm Tricep Extension

3 sets x 8 reps each arm @ 20#

Saturday 12/18/21

Accessories

Back Squat

4 sets x 5 reps @ 90 kg

Thursday 12/16/21

Accessories

Trap Bar Deadlift (Higher Handles)

5 sets x 3 reps @ 192 kg

Pull Up

4 sets x 8 reps

Dip Lockout Hold

4 sets x 30 sec

Ab Strap Hanging Single Leg Raise

3 sets x 10 reps each leg

Wednesday 12/15/21

Accessories

Dumbbell Bench Press

3 sets x 12 reps @ 70#s

Single Arm Standing Cable Row

3 sets x 12 reps each arm @ 99#

Ab Strap L Hang

4 sets x 10 sec

Conditioning

Run

2.04 miles

17:06

Monday 12/13/21

Accessories

Back Squat

3 sets x 8 reps @ 60 kg

RDL

3 sets x 20 reps @ 20 kg

Swiss Ball Hamstring Curl

3 sets x 15 reps

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Sunday 12/12/21

Accessories

Dumbbell Pullover

3 sets x 10 reps @ 45#

Incline Double Dumbbell Bench Press

3 sets x 10 reps @ 55#s

Landmine Press

3 sets x 15 reps each arm @ 11 kg

Cable Chest Fly

3 sets x 16 reps @ 27.5#s

Cable Front Raise

3 sets x 15 reps @ 22#

Seated Lateral Raise

3 sets x 15 reps @ 12.5#s

Ab Strap Hanging Knees to Chest

3 sets x 20 reps

Saturday 12/11/21

Conditioning

BikeErg

16,239 m

40:01

Thursday 12/9/21

Accessories

Bench Press

3 sets x 1 rep @ 225#

Dip

3 sets x 10 reps

Lat Pulldown

3 sets x 10 reps @ 120#

Tuesday 12/7/21

Conditioning

BikeErg

60 sec on @ 250+ watts (Damper @ 5)

60 sec off (Damper @ 1)

10 rounds

8,454 m

Sunday 12/5/21

Accessories

Dumbbell Bent Over Fly

4 sets x 12 reps @ 7.5#s

Lateral Raise

3 sets x 12 reps @ 10#s

Double Dumbbell Strict Press

4 sets x 8 reps @ 25#s

EZ Upright Rows

3 sets x 12 reps @ 23 kg

Seated Lateral Raise

3 sets x 12 reps @ 10#s

Chest Support Front Raise

3 sets x 12 reps @ 6#

1/2 Kneeling Landmine Press

3 sets x 12 reps @ 10 kg

Cable Chest Fly

2 sets x 16 reps @ 27.5#s