Rest Day…

​Finished the second half of the MA ➡️ FL drive 

Rest Day…

​Drove halfway back to Florida. Stopped in NC. 

Rest Day…

​Shoveled some snow and took Cooper for a walk in the Woods. 

Upper Body - Recovery Focus…

Chest Strength

Reverse Valor Bar Press — 8-7-5 - 136-166-186

KB Fly - 7 @ 44

*26lb Valor Bar

Back Strength

Gironda Sternum Pull Ups — 8-7-5-3

Delts / Scapular Health

SBO Upright Rpw 8-7-5 @ 53

Rear Delt Row 8-7-5-5 @ 44 

Arms 

KB Cheat Curl - 8-7-5 @ 44

Triceps Extensions - 8-7-5 @ 53 

Band Hygiene

Pull aparts + Pressdowns - 1 x 15 @ Blue

Rest 60-90 seconds. 

Done.

AVG HR - 112 BPM 

MAX HR - 143 BPM

2 Mile Walk…

​Zone 2 cardio

AVG HR - 107 BPM

MAX HR - 118 BPM

Gout Friendly Upper-Body…

Chest

• Reverse Valor Bar Press — 8-7-5  @ 136-161-196 (3)

 (RIR 2–3)

      

*26lb Valor Bar

Back

• Rack Pull Ups — 11-9-7*

*Wide, Closer, Closest. 

Delts

• KB Military Press — 8-7-5 @ 53 (106)

• Rear Delt Row — 8-7-5

@ 35-44-53

Arms 

• Two-handed KB Curl —  8-7-5 @ 97

       •     Pelican Curl Negatives x 3

       •  Double CG KB Press - 8-7-5 @ 53-53-70

       •     Band Pressdown — 2 x 15 @ Blue

Cash-Out

• Band Pull-Apart - 2 x 12 @ Blue

       •     Cannonball Pull Ups - 1 x 5

Rest: 60–90 sec

AVG HR - 106 BPM

MAX HR - 145 BPM

@ The Trails ✔​

​Spin Bike - Recovery…

12 minutes total time. 

AVG HR - 107 BPM

MAX HR - 129 BPM

​Gout Friendly Upper-Body…

Chest

• Reverse Valor Bar Press — 8-7-5  @ 126-156-186

 (RIR 2–3)

      

*26lb Valor Bar

Back

• Rack Pull Ups — 8-7-5

Delts

• Seated Valor Neutral Press — 8-7-5 @ 56-66-76

• Seated BO Lateral — 8-7-5

@ 25

Arms 

• Seated Valor Bar Curl —  8-7-5 @ 76

       •     Pelican Curl Negatives x 7

       •  CG Valor Press - 8-7-5 @ 76-96-126

       •     Band Pressdown — 3 x 15 @ Blue

Cash-Out

• Band Pull-Apart - 3 x 12 @ Blue

Rest: 60–90 sec

AVG HR - 108 BPM

MAX HR - 137 BPM

@ The Trails ✔

Recovery Bike Ride…

​20 minutes 

AVG HR - 111 BPM

MAX HR - 130 BPM

Gout Friendly Upper-Body…

Chest

Neutral Valor Bar Press — 8-7-5  @ 126-156-186 (RIR 2–3)

*26lb Valor Bar

Back

Seal Row — 8-7-5 @ 70

Delts

Seated KB Press — 8-7-5 @ 88

Seated BO Lateral — 2 x 12

@ 15

Arms 

Seated KB Curl — 8-7-5 @ 44 (88)

60 Second Slow Ring Dip (start in bottom position)

Band Pressdown — 3 x 15 @ Blue

Cash-Out

Band Pull-Apart - 3 x 12 @ Blue

Rest: 60–90 sec

AVG HR - 104 BPM

MAX HR - 138 BPM

@ The Trails ✔

Merry Christmas…

​Merry Christmas from all the staff at KettlebellRob! 🎅🏻🌲❄️💪🏻🏋🏻‍♂️☕️ 

Rest Day…

Upper Body - Gout-Safe Version…

Chest

Neutral Valor Bar Press — 8-7-5  @ 116-146-176 (RIR 2–3)

*26lb Valor Bar

Back

Ring Row — 2 × 12

Delts

Seated Valor Press — 2 × 12  @ 55

Seated BO Lateral — 2 x 12 @ 15

Arms 

Two-Handed KB Curl — 2 x 12 @ 53

Band Pressdown — 2 x 12 @ Blue

Cash-Out

Band Pull-Apart - 3 x 12 @ Blue

Rest: 60–90 sec

AVG HR - 96 BPM

MAX HR - 150 BPM

@ The Trails ✔

Rest Day…

​I am dealing with gout for the first time. Not fun. Started prednisone today. 

Echo Bike Sprits…

5-7 second sprints then, recover. 12 minutes total time.

AVG HR - 141 BPM

MAX HR - 157 BPM

Full Body…

Skill Primer (Neural, not fatiguing)

• Front Lever — ×3

• Planche Leans — ×5

Strict rests. Stop well short of failure.

Chest 

8-7-5 density sets

1. Incline WarStrength Press — 90-100-110

2. Pec Dec — 120-130-150

3. Low-to-High Fly — 1 × 5 @ 50

 • 2–3 sec stretch, 1 sec squeeze

Back 

8-7-5 density sets

1. WarStrength Row — 230-250-270 

2. Wide Pulldown — 160-170-200

3. Archer Pull-Ups — 2 x 3/3

Legs 

Condensed but brutal

1.    Belt Squats — 8-7-5 @ 200-290-400

2. DB RDL — 8-7-5 @ 75 (150)

3. Walking Lunges — 1 × 4/4 @ 55

Delts

8-7-5 density sets

1. Prime Handle  Upright Row — 90-110-130

 • Stop at mid-chest

2. Reverse Crossover BO Rear Fly — 30

3. 6-Way Delt Raise — 1 × 5 @ 15

Arms

Elbow-smart density

1. Pelican Curl — 8-7-5

       2. Rope Hammer Curl — 120

3. Reverse Band Curl — 1 × 12 @ Orange 

 • Leave 1–2 RIR

Cash-Out (Cardio + Scapular + Skill)

No fluff. This is where your cardio score gets fed.

• Rope Face Pull — 10 - @ 50 (Alternate underhand / overhand)

• Front Lever — ×1

• Planche Lean — ×1

📊 EXPECTED METRICS (BASED ON YOUR DATA)

• AVG HR: 114–118 bpm

• MAX HR: 145–150 bpm

• Cardio Zone: Dominant Zone 2 with brief Zone 3 spikes

• Fatigue: Local muscular, not CNS

AVG HR - 118 BPM

MAX HR - 157 BPM