WEDNESDAY 6/15/2022: PULL

T-BAR ROW: AR7 at 100 lbs, 105 lbs, and 110 lbs
FACE-PULL: AR7 at 30 lbs, 35 lbs, and 40 lbs
DUMBBELL CURL: AR7 at 15 lbs, 20 lbs, 25 lbs respectively
PULL-UPS: 1 set to failure

THURSDAY 6/16/2022: CORE AND YOGA

HANGING LEG RAISES: 2 sets of 60 seconds AMRAP
RUSSIAN TWISTS: 2 sets of 60 seconds AMRAP at 8 lbs
BLACK WIDOW KNEE SLIDES: 2 sets of 60 seconds AMRAP
LEVITATION CRUNCHES: 2 sets of 60 seconds AMRAP
TORNADO CHOPS: 2 sets of 60 seconds AMRAP
HYPER EXTENSIONS: 100 reps

YOGA: Bliss workout

No workout today, too much to do in the garden

MONDAY 6/20/22: PUSH

DUMBBELL BENCH PRESS: AR7 with 40 lbs, 45 lbs, and 50 lbs respectively; up this
DUMBBELL SHOULDER PRESS: AR7 with 12.5 lbs, 15 lbs, AND 17.5 lbs respectively
DUMBBELL SKULL CRUSHER: AR7 with 10 lbs, 15 lbs, 20 lbs respectively; up this too
PUSH-UPS: 1 set to failure

TUESDAY 6/21/2022: LEGS

Once again, ow.

FRONT SQUAT: AR7 with 100 lbs, 105 lbs, and 110 lbs respectively
PULL-THROUGH: AR7 with 55 lbs, 60 lbs, and 65 lbs respectively
DUMBBELL SIDE LUNGES: AR7 with 10 lbs, 12.5 lbs, and 15 lbs respectively; do your best with this one
WALKING LUNGES: 1 set to failure with 20 lbs vest
CALF RAISES: 100 reps, 50 per side with 20 lbs vest

WEDNESDAY 6/22/2022: PULL

T-BAR ROW: AR7 at 100 lbs, 105 lbs, and 110 lbs
FACE-PULL: AR7 at 30 lbs, 35 lbs, and 40 lbs
DUMBBELL CURL: AR7 at 15 lbs, 20 lbs, 25 lbs respectively
PULL-UPS: 1 set to failure

THURSDAY 6/24/2022: CORE, YOGA, HIKE

HANGING LEG RAISES: 2 sets of 60 seconds AMRAP
RUSSIAN TWISTS: 2 sets of 60 seconds AMRAP at 8 lbs
BLACK WIDOW KNEE SLIDES: 2 sets of 60 seconds AMRAP
LEVITATION CRUNCHES: 2 sets of 60 seconds AMRAP
TORNADO CHOPS: 2 sets of 60 seconds AMRAP
HYPER EXTENSIONS: 100 reps

YOGA: Bliss workout
HIKE: 2 hours at Chauncey Peak

FRIDAY 6/25/2022: FULL BODY

Oof now that's a full body pump. Wish I hadn't missed it in the previous weeks.

GLUTE BRIDGE: AR7 with 80 lbs, 85 lbs, and 90 lbs respectively; should have started with 90
INCLINE DUMBBELL PRESS: AR7 with 35 lbs, 40 lbs, and 45 lbs respectively; should have started with 30 lbs
WIDE GRIP PULL-DOWN: AR7 with 60 lbs, 65 lbs, and 70 lbs respectively; held between sets
TRAP BAR DEADLIFT: 1 set to failure with 140 lbs

JULY 2022: Titan Mode

Gonna get back to the "bro split ways" now that my back is healing nicely. Gotta keep an eye out for the back squat, landmine row and hang clean and press

CHEST
Incline Barbell Press (3 x 8-12, 4-6, 12-15)
Decline Barbell Press (3 x 6-8)
Alternating Dumbbell Press (2 x 5 per side)
SUPERSET Cable Crossovers + 3D Crossover (2 x 10)
Dumbbell Pull-over CLUSTER
Bosu Push-ups AMRAP

LEGS
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 6-8)
Dumbbell Side Lunges (2 x 5 per side)
SUPERSET Bulgarian Split Squats + Cable Hip-extensions (2 x 10 per side)
Bridge Curls CLUSTER
Leg Press AMRAP
Single Calf Raises (1 x 50)

BACK
Landmine Rows (3 x 8-12, 4-6, 12-15)
Weighted Pull-ups (3 x 6-8)
One Arm Row (2 x 5 per side)
SUPERSET Kneeling One Arm Pull-down + Shotgun Row (2 x 10)
Straight Arm Pull-down CLUSTER
Inverted Rows AMRAP

SHOULDERS
Hang Clean + Press (3 x 8-12, 4-6, 12-15)
Superman Press (3 x 6-8)
Dumbbell High Pull (2 x 5)
SUPERSET Landmine Jammer Press + Plate Raise (2 x 10)
Facepull CLUSTER
Lateral Raises AMRAP

ARMS
Close grip Dumbbell press (2 x 6)
Preacher Curl (2 x 6)
Cable Kickbacks (2 x 15 per side)
Lipbuster Curls (2 x 15 per side)
Rope Push-down CLUSTER
Incline Dumbbell Curl CLUSTER
SUPERSET Reverse push-down + Reverse curl (2 x 10)

ABS (OPTIONAL)
Landmine 180's (3 x 8-12, 4-6, 12-15)
Toes-to-Bars (3 x 6-8)
Slashers (2 x 5 per side)
SUPERSET Sledgehammer swings or Medicine Ball Slams + Banded Punches (2 x 10)
Ab Wheel CLUSTER
Physio Ball Crunches AMRAP

MONDAY 6/27/2022: CHEST

This week is mostly about feeling things out. Some weights may not be what they used to but we'll work it through.

INCLINE BARBELL PRESS: 3 sets of 8-10 at 155 lbs, 4-6 at 165 lbs, 12-15 at 135 lbs; see about upping the first two sets
DECLINE BARBELL PRESS: 3 sets of 6-8 at 145 lbs; consider upping this
ALTERNATING DUMBBELL BENCH PRESS: 2 sets of 5 per side at 55 lbs

SUPER SET
CABLE CROSSOVER + 3D CROSSOVER: 2 sets of 10 at 25 lbs; consider upping this

DUMBBELL PULLOVER: Cluster set at 50 lbs; up this
BOSU PUSH-UPS: 60 seconds AMRAP

TUESDAY 6/28/2022: LEGS AND TAI CHI

Pretty solid leg day all considered. I thought today's weights would feel heavy but it seems like my strength is still there. Even better? My back didn't hurt!

BARBELL SQUAT: 3 sets of 8-10 at 160 lbs, 4-6 at 180 lbs, 12-15 at 145 lbs; up all 3
ROMANIAN DEADLIFT: 3 sets of 6-8 at 140 lbs; up this
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 60 lbs and 15 lbs respectively

BRIDGE CURL: Cluster set; mind form
LEG PRESS: 60 seconds AMRAP at 480 lbs
SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest

TAI CHI: Lion King form

WEDNESDAY 6/29/2022: BACK

LANDMINE ROW: 3 sets of 8-10 at 155 lbs, 4-6 at 165 lbs, 12-15 at 135 lbs; up the first two
WEIGHTED PULL-UPS: 3 sets of 6-8 at 25 lbs
ONE ARM ROW: 2 sets of 5 per side at 75 lbs; consider upping this

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10 at 60 lbs and 40 lbs; consider upping these

STRAIGHT ARM PULL-DOWN: Cluster set at 50 lbs
INVERTED ROWS: 60 seconds AMRAP

THURSDAY 6/30/2022: SHOULDERS AND YOGA

HANG CLEAN AND PRESS: 3 sets of 8-10 at 85 lbs, 4-6 at 95 lbs, 12-15 at 65 lbs; mind form and tighten core
SUPERMAN PRESS: 3 sets of 6-8 at 15 lbs
DUMBBELL HIGH PULL; 2 sets of 5 at 30 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 80 lbs and 20 lbs

FACE-PULL: Cluster set at 50 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 10 lbs

YOGA: Bliss workout

FRIDAY 7/1/2022: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 60 lbs; up this
PREACHER CURL: 2 sets of 6 at 65 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs
LIP BUSTER CURLS:2 sets of 15 per side at 15 lbs
ROPE PUSH-DOWN: Cluster set at 50 lbs
INCLINE DUMBBEL CURL: Cluster set at 30 lbs

SUPER SET
REVERSE GRIP PUSH-DOWN + REVERSE CURL: 2 sets of 10 per side at 45 and 40 lbs; respectively

STAIRMASTER: 300 steps

TUESDAY 7/5/2022: LEGS AND TAI CHI

BARBELL SQUAT: 3 sets of 8-10 at 165 lbs, 4-6 at 185 lbs, 12-15 at 150lbs; consider upping the first two
ROMANIAN DEADLIFT: 3 sets of 6-8 at 145 lbs
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs; up this

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 60 lbs and 15 lbs respectively

BRIDGE CURL: Cluster set; MIND form
LEG PRESS: 60 seconds AMRAP at 480 lbs
SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest

TAI CHI: Lion King form