WEDNESDAY 2/23/2022: BACK AND MEDITATION

WEIGHTED PULL-UPS: 3 sets of 12, 10, 8 at 20 lbs, 20 lbs, 25 lbs
ZEUS ROWS: 3 sets of 12 at 45 lbs
ONE ARM ROW: 3 sets of 5 per side at 75 lbs; up this
CLOSE GRIP PULL-DOWN: 2 sets of 10 at 145 lbs

DROP SET
SEATED CABLE ROW: 3 sets of 12 at 145 lbs, drop to 105 lbs to failure, drop to 75 lbs to failure

SUPER SET
STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM ROW: 2 sets of 15 per side at 40 lbs and 30 lbs respectively; consider upping these

THURSDAY 2/24/2022: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 12, 10, 8 at 100 lbs, 105 lbs, 110 lbs; up the first two
SUPERMAN PRESS: 3 sets of 12 at 12.5 lbs

DROP SET
DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, drop to 20 lbs to failure, drop to 15 lbs to failure, drop to 10 lbs to failure

CABLE LATERAL RAISES: 3 sets of 5 per side at 15 lbs
CABLE W RAISES: 2 sets of 10 at 40 lbs
FACE-PULL: 2 sets of 12 at 40 lbs; up this

YOGA: Glow workout

FRIDAY 2/25/2022: ARMS

SKULL CRUSHERS: 3 sets of 5 at 40 lbs
INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs

TRI-SET
PREACHER CURL + REVERSE CURL + HAMMER CURL: 2 sets of 12 at 50 lbs, 40 lbs, and 15 lbs respectively

TRI-SET
ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 at 40 lbs, 40 lbs, and 10 lbs respectively

WRIST ROLLER: 60 seconds AMRAP at 5 lbs

SATURDAY 2/26/2022: CORE

Circuit training, 60 second AMRAP on each exercise, repeat circuit 3 times

HANGING LEG RAISE ALPHABET
REVERSE CORKSCREWS
TORNADO CHOPS
KNEE-TO-ELBOW CRUNCHES
OAK TREE STEP-OUTS
MED BALL SLAMS with 8 lbs
LEVITATION CRUNCHES
SUPERMANS

MONDAY 2/28/2022: CHEST

INCLINE BARBELL PRESS: 3 sets of 12, 10, 8 at 145 lbs, 150 lbs, and 150 lbs respectively
DUMBBELL BENCH PRESS: 3 sets of 12 at 60 lbs; mind form and power through
ALTERNATING DUMBBELL INCLINE PRESS: 3 sets of 5 per side at 50 lbs
DUMBBELL FLOOR FLY: 2 sets of 10 at 35 lbs

SUPERSET
CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 on crossovers at 15 lbs, change levels each set, dips to failure; up these

TUESDAY 3/1/2022: LEGS AND MEDITATION

Last week when I did the Cossack squats my hip popped (and thats why we warm up kids) and its been bugging me all week. This week's squat session wasn't great but I have faith.

BARBELL SQUAT: 3 sets of 12, 10, 8 at 170 lbs, 170 lbs, and 175 lbs respectively; try and up this
ROMANIAN DEADLIFT: 3 sets of 12 at 100 lbs
COSSACK SQUATS: 3 sets of 5 per side at 45 lbs; mind form
BRIDGE CURL: 2 sets of 10
HERCULES CHAINS: 60 seconds AMRAP at 50 lbs; may up this

SUPER SET
LEG PRESS + DUMBBELL LUNGES: 3 sets to failure at 440 lbs and 60 lbs respectively, change direction on lunges each set
SEATED CALF RAISES: 75 reps at 90 lbs
SINGLE CALF RAISES: 50 reps per side

WEDNESDAY 3/2/2022: BACK AND MEDITATION

WEIGHTED PULL-UPS: 3 sets of 12, 10, 8 at 20 lbs, 20 lbs, 25 lbs
ZEUS ROWS: 3 sets of 12 at 45 lbs
ONE ARM ROW: 3 sets of 5 per side at 80 lbs
CLOSE GRIP PULL-DOWN: 2 sets of 10 at 145 lbs

DROP SET
SEATED CABLE ROW: 3 sets of 12 at 145 lbs, drop to 105 lbs to failure, drop to 75 lbs to failure

SUPER SET
STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM ROW: 2 sets of 15 per side at 45 lbs and 35 lbs respectively

THURSDAY 3/3/2022: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 12, 10, 8 at 105 lbs, 110 lbs, 110 lbs
SUPERMAN PRESS: 3 sets of 12 at 12.5 lbs

DROP SET
DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, drop to 20 lbs to failure, drop to 15 lbs to failure, drop to 10 lbs to failure

CABLE LATERAL RAISES: 3 sets of 5 per side at 15 lbs
CABLE W RAISES: 2 sets of 10 at 40 lbs
FACE-PULL: 2 sets of 12 at 45 lbs

YOGA: Glow workout

FRIDAY 3/4/2022: ARMS

SKULL CRUSHERS: 3 sets of 5 at 40 lbs
INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs

TRI-SET
PREACHER CURL + REVERSE CURL + HAMMER CURL: 2 sets of 12 at 50 lbs, 40 lbs, and 15 lbs respectively

TRI-SET
ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 at 40 lbs, 40 lbs, and 10 lbs respectively

WRIST ROLLER: 60 seconds AMRAP at 5 lbs

MARCH 2022: Extra-Terrestrial

Gonna give this one another shot, hopefully my back cooperates. By the end of this I'm going to see if I can reintroduce cardio and skill training into the regimen.

MONDAY CHEST AND TRICEPS:
Incline Barbell Press (3 x 8-12, 4-6, 12-15)
Close grip Dumbbell Press (3 x 6-8)
Cable Crossovers (2 x 5)
SUPERSET: Triceps Push-down + Overhead Cable Extension (2 x 10)
SUPERSET: 3D Crossovers + Push-ups (2 x 5 per side, push-ups to technical failure)
Weighted Dips (2 x 5-10)

TUESDAY LEGS:
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 6-8)
Leg Press (2 x 5)
SUPERSET: Cossack Squats + Cable Hip-extensions (2 x 10)
SUPERSET: Dumbbell Lunges + Glute Bridge (2 x 5 per side, bridges to technical failure)
Pull-Through (2 x 5-10)
Single Calf Raises (1 set of 50 per side)

WEDNESDAY BACK AND BICEPS:
T-Bar Row (3 x 8-12, 4-6, 12-15)
Seated Cable Row (3 x 6-8)
One-Arm Pull-down (2 x 5 per side)
SUPERSET: Dumbbell Curl + Hammer Curl (2 x 10)
SUPERSET: High Cable Curl + Straight Arm Pull-down (2 x 10)
Weighted Pull-ups (2 x 5-10)

THURSDAY SHOULDERS:
Military Press (3 x 8-12, 4-6, 12-15)
Cable Shrugs (3 x 6-8)
Dumbbell High-pull (2 x 5)
SUPERSET: Arnold Press + Dumbbell Front Raises (2 x 10)
SUPERSET: Cable W Raises + Cable Lateral Raises (2 x 10; 5 per side on laterals)
Face-pull (2 x 5-10)

FRIDAY CIRCUIT:
*Complete 3 rounds for time*
30 Bodyweight Squats
25 Kettlebell Swings
20 Mountain Climbers
15 Deadlifts
10 Hand-Release Push-ups
8 Med Ball Slams
6 Weighted Levitation Crunches
30-60 second Superman hold

SATURDAY CORE:
Hanging Leg Raises (3 x to failure)
Cable Chops (3 x 6-8 per side) *change level per set*
Oak Tree Step-outs (2 x 5 per side)
SUPERSET: Knee-to-Elbow Crunches + Ab Wheel Roll-out (2 x 10)
SUPERSET: Get-up Thrusts + V-Ups (2 x 10)
Banded Punches (2 x AMRAP)

MONDAY 3/7/2022: CHEST AND TRICEPS

INCLINE BARBELL PRESS: 3 sets of 8-10 at 155 lbs, 4-6 at 160 lbs, 12-15 at 140 lbs; up the second set
CLOSE GRIP DUMBBELL PRESS: 3 sets of 6-8 at 65 lbs
CABLE CROSSOVERS: 2 sets of 5 at 30 lbs

SUPER SET
ROPE PUSH-DOWN + OVERHEAD CABLE EXTENSION: 2 sets of 10 at 40 lbs

SUPER SET
3D CROSSOVER + PUSH-UPS: 2 sets of 5 per side at 40 lbs, and push-ups to failure

WEIGHTED DIPS: 2 sets of 5-10 at 20 lbs

TUESDAY 3/8/2022: LEGS AND MEDITATION

BARBELL SQUAT: 3 sets of 8-10 at 175 lbs, 4-6 at 185 lbs, 12-15 at 160 lbs; try and up the first two
ROMANIAN DEADLIFT: 3 sets of 6-8 at 115 lbs
LEG PRESS: 2 sets of 5 at 660 lbs

SUPER SET
COSSACK SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 at 35 lbs and 10 lbs

SUPER SET
DUMBBELL LUNGES + GLUTE BRIDGES: 2 sets of 10 at 110 lbs and 55 lbs

PULL-THROUGH: 2 sets of 5-10 at 85 lbs
SINGLE CALF RAISES: 1 set of 50 per side

WEDNESDAY 3/9/2022: BACK AND MEDITATION

T-BAR ROW: 3 sets of 8-10 at 155 lbs, 4-6 at 175 lbs, 12-15 at 130 lbs
SEATED CABLE ROW: 3 sets of 6-8 at 180 lbs
ONE ARM PULL-DOWN: 2 sets of 5 at 70 lbs per side, up this

SUPER SET
DUMBBELL CURL + HAMMER CURL: 2 sets of 10 at 25 lbs and 20 lbs

SUPER SET
HIGH CABLE CURL + STRAIGHT ARM PULL-DOWN: 2 sets of 10 at 35 lbs each; up this

WEIGHTED PULL-UPS: 2 sets of 5-10 at 25 lbs

THURSDAY 3/10/2022: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 8-10 at 110 lbs, 4-6 at 115 lbs, 12-15 at 100 lbs
CABLE SHRUGS: 3 sets of 6-8 at 65 lbs
DUMBBELL HIGH PULL: 2 sets of 5 at 30 lbs; may up this

SUPER SET
ARNOLD PRESS + DUMBBELL FRONT RAISES: 2 sets of 10 at 30 lbs and 10 lbs

SUPER SET
CABLE W RAISES + CABLE LATERAL RAISES: 2 sets of 10 at 40 lbs and 10 lbs

FACE-PULL: 2 sets of 5-10 at 55 lbs

YOGA: Insomnia workout

No workouts Friday or Saturday, my stomach has been in knots lately.