Friday, January 18, 2019

Strict Bar Muscle Ups/Smith Machine Close Grip Push Ups..

Strict Bar Muscle Ups/Smith Machine Close Grip Push Ups..


25 sets of:

2 Strict Bar Muscle Ups

10 Close Grip Smith Machine

10 Push Ups

40:50 


Didn’t miss one Strict Muscle Up! 

Thursday, January 17, 2019

Gironda 8x8- Shoulders & Traps..

8x8 DB Lateral Raise – 25lbs*

12x8 Neutral Grip DB Bent-over Laterals - 25lbs* 

*Superset


Cash Out: Seated DB Snatches - 25lbs, then 3x5 @ 45lbs

Tuesday, January 15, 2019

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 220lbs

Gironda Hanging Ring Flyes

Gironda Dip - 25lbs x4/BW x4

Es Barbell Drag Curls 60lbs*

Zottman Curls - 20lbs*

V-Grip Chin Ups - 4x8 


*Superset

Monday, January 14, 2019

Farmers Carries....

One hour of Farmers Carries at 114lbs each. 125 avg HR/158 Max HR/510 Calories. 

Sunday, January 13, 2019

Gironda 8x8 - Back & Triceps...

Commando Pull Ups 

Reverse Grip T Bar Row- 115lbs

LeverEdge Close BP - 179lbs* Superset 

Triceps Extension - 50lbs*


Cash Out: 8x8 Dips 


Saturday, January 12, 2019

Gironda 8x8- Shoulders & Traps..

LeverEdge Press - 190lbs

DB Lateral Raise – 25lbs

DN Bent-over Laterals - 25lbs

Upright Row - 90lbs (Prime Handle) then, 2x8 @ 130lbs


Cash Out: Seated DB Snatches - 30lbs then, 20x8 & 15x8


Friday, January 11, 2019

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 210lbs

Ring Push Ups - 20lb Vest 

Gironda Dip - 20lb Vest x4/BW x4

Barbell Drag Curls 45lbs*

Zottman Curls - 15lbs*

V-Grip Chin Ups - 4x8 - 20lb Vest 


*Superset

Thursday, January 10, 2019

Gironda 8x8 - Legs...

Seated Calf Raises - 360lbs - 60 reps 


Leg Press - 270lbs


Snatch Grip Deadlift - 4x8 @ 205lbs*


*Superset with Keg Carry @ 100lbs


Tuesday, January 8, 2019

Gironda 8x8 - Back& Triceps...

Pull Ups - 20lb vest 

Reverse Grip Barbell Row- 135lbs

LeverEdge Close BP - 170lbs*

Dips*

*Superset


Cash Out: 45 second L-Sit


Monday, January 7, 2019

8x8 - Shoulders/Traps...

Seal Rows - 25lbs

Bent-over KB Laterals - 20lbs

Prime Upright Row - 80lbs

Superset of: 

SGBTNP (45)

Wide Barbell Upright Row (45)


Cash Out: Seated DB Snatches - 25lbs


Saturday, January 5, 2019

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 200lbs

Flying Superman Push Ups - 4x8 

Gironda Dip 

Barbell Drag Curls - 45lbs

ISO Hold/DB Hammer Curls - 25lbs

V-Grip Chin Ups - 4x8 


Friday, January 4, 2019

Take a Walk...

Dumbbell Walking Lunges - 35lbs - 100 each leg 

Farmers Carry - 100lb Dumbbells x 10 @ 30M


Thursday, January 3, 2019

Gironda 8x8 - Back & Triceps...

Wide Ball Pull Ups 

Reverse Grip T Bar Row- 90lbs

EZ Bar Close Grip Pullover/Press - 50lbs

LeverEdge Close BP - 160lbs* Superset 

Barbell Triceps Kickback - 45lbs*