Rest Day…

First full body workout yesterday. Trying to take more rest days when I train full body.  

Full Body…

KB Floor Fly - 8-8-8 @ 70 (140)

Bent KB Row - 8-8-8 @ 70 (140)

KB Lateral Raise - @ 35 (70)

Pelican Curls - 8-8-8 

Muttbar Extensions - 8-8-8 @ 66lbs

KB C&P - 8-8-8 @ 53 (106)

Cash Out:

Max Roof Pull Ups - 25 

Max Bear Push Ups - 22

AVG HR - 125 BPM

MAX HR - 164 BPM

@ LHP

Rest Day…

No training. Went to Deerfield Beach! 

3 Mile Power Walk - 20lb Vest - AFAP!

Time was 39:53. 13:18 pace! 

Last time was 41:46. 13:41 pace. 

That's a 53 second PR!

"Cardio fitness is an important part of getting in shape and improving your overall health. Any exercise that is aerobic, in which you increase the amount of oxygen you take in and your heart pumps more blood, improves not only your cardiovascular health but your level of fitness as well. — Bob Harper

AVG HR - 131 BPM

MAX HR - 154 BPM

Arms - 6x6….

Band Pushdpwns - Purple*

Wall Band Curls - Purple*

*Strait Sets 

Cash Out: 

TRX Pelican Curls - 3x6

TXT Skull Crushers - 3x6

Isometric Static Curls

AVG HR - 110 BPM

MAX HR - 131 BPM

@ LHP

Chest, Back, Shoulders - 6x6...

TRX Push Up 

TRX Row 

TRX Face Pull

Cash Out: 

TRX Fly - 3x6

Max Chest-to-Roof Wide Pull Ups - 16 then, 9

Pike HSPUP - 3x6

You definitely can build muscle with your own bodyweight if you manipulate the leverage used. 

AVG HR - 126 BPM

MAX HR - 151 BPM

@ LHP

Rest Day...

Peter Attia’s Farmer’s Carry Workout - Light Day

Attia makes the most of the farmer’s carry workout by loading up the weight, sets, and time under tension to boost gains. Here’s how:

1. Carry your bodyweight for 30 seconds.
2. Rest 30 seconds.
3. Repeat 20 times

Used 53lb Kettlebells - 106lbs

Did 25 sets! 

AVG HR - 108 BPM

MAX HR - 135 BPM

Arms - 6x6….

Kettlebell Extensions - 35lbs*

Kettlebell Curls - 35lbs*

*Strait Sets 

Cash Out: 

Black Band Curls - 6x6*

*10 Close Grip Push Ups in between sets. 

AVG HR - 123 BPM

MAX HR - 151 BPM

@ LHP

Chest, Back, Shoulders...

KB Floor Press - 1x5 @ 90/1x5 @ 90

KB Floor Fly - 1x8 @ 70/1x8 @ 70

Alternating KB Row - 1x5 @ 90/1x5 @ 90

Archer Pull Ups - 2x5/5

Band Lateral Raise - 8-8-8 @ Purple 

Band Upright Row - 8-8-8 @ Purple

AVG HR - 117 BPM

MAX HR - 134 BPM

@ LHP

Rest Day...

Only got 5 1/2 hours of sleep. Taking another rest day.  

Double Kettlebell Cleans...

15 sets of 5 - 75 reps 

"Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

Cash Out: Double Kettlebell Snatch - 1x3 @ 53lbs (left hand started to tear). 

AVG HR - 134 BPM 

MAX HR - 157 BPM

@ LHP

Rest Day...

No training. 

3 Mile Power Walk …

Time was 39:41. That’s a 13:13 pace.  Want to get that under 39:00

AVG HR - 122 BPM

MAX HR - 141 BPM

“Mutt Bar Arm Day Lynne”…

3 rounds of Max Reps:

Mutt Bar Curls - 66lbs

Close Grip MB Press - 66lbs

MBC - 25-25-25

CGBP - 25-25-25

75 of each. 150 reps total.  

Cash Out:

Two-Handed KB Curls - 3x6 @ 53

Isometric Flex 

AVG HR - 115 BPM

MAX HR - 150 BPM

Chest, Back, Shoulders - 6x6...

TRX Fly 

TRX Row 

TRX Face Pull

Cash Out: 

Pelican Push Up - 3x6

Typewriter Pull Ups  - 3x3/3

Pike HSPUP - 3x6

You definitely can build muscle with your own bodyweight if you manipulate the leverage used. 

AVG HR - 110 BPM

MAX HR - 135 BPM

@ LHP

 

Dr. Peter Attia’s Farmer’s Carry Workout...

Dr. Attia argues that there is a causal relationship. In his book “Outlive,” he discusses how increasing strength metrics can improve both lifespan and healthspan.

Dr. Attia makes the most of the farmer’s carry workout by loading up the weight, sets, and time under tension to boost gains. Here’s how:

1. Carry your bodyweight for 30 seconds.
2. Rest 30 seconds.
3. Repeat 20 times

Used 70lb Kettlebells. 

140lbs @ 30 second intervals is NO JOKE. 

Almost quit at ten rounds. 

That. Was. Brutal. 

AVG HR - 132 BPM

MAX HR - 164 BPM

Rest Day...

Trying to stay on a 3/1 schedule. 

Arms - 35lb Vest...

CG Bear Push Ups - 6x6 @ 35lb Vest 

Roof Chin Ups (6-6-6-12-12) 42 reps @ 35lb Vest 

Cash Out: Vest ISO Curl Hold - 3 @ 35lbs

AVG HR - 122 BPM

MAX HR - 153 BPM

@ LHP

1 Mile Power Walk - NO Vest - AFAP!

Decided to try a Max VO2 Walk Test  

I did a timed mile walk. AFAP - NO vest  

12:45 seconds 

Finishing HR = 145

Max vo2 score: 41.3

Rating: Superior 

I guess all the stupid shit I do works!

"VO2 Max is the maximum rate of oxygen consumption measured during incremental exercise. Maximal oxygen consumption reflects your overall cardiorespiratory fitness, and is an excellent way to assess your fitness level."

Chest, Back, Shoulders - 6x6...

Bear Push Ups @ 35lb Vest 

Chest-to-Roof Pull Ups (6-6-6-6-5-4) 33 reps @ 35lb Vest 

OH Raise/Press Combo - 35lb Vest

Cash Out: Vest Upright Row - 3x6 @ 35lbs

AVG HR - 122 BPM

MAX HR - 141 BPM

Rest Day...

I need a rest/recovery day today. 

KB Romanian Deadlift…

5x10 @ 90lbs (180) then,

Double Kettlebell March - 5x5 @ 90lbs (180)

The Kettlebell March is a kettlebell carry movement. It’s a full body blaster, that will engage your core, lower and upper body. 

As you inhale, bring your right knee up towards your chest in a march. As you exhale, return your leg to the ground. Repeat on the other leg.

The Kettlebell March is a full-body exercise with an emphasis on the following muscle groups:

• Core
• Back
• Shoulders
• Biceps
• Legs

Cash Out: Max Time Farmers Carry @ 180lbs - Got 40 sec, 35 sec & 36 seconds. GRIP is the limiting factor!  

AVG HR - 123 BPM

MAX HR - 151 BPM