Gray Band Curl - 6x6
Gray Band Pushdown - 6x6
*Superset
Close Grip Bench Press - 6x6 @ 165lbs
Upside Down Cable Curls - 6x6 @ 50lbs
*Straitsets
AVG HR - 123 BPM
MAX HR - 154 BPM
Gray Band Curl - 6x6
Gray Band Pushdown - 6x6
*Superset
Close Grip Bench Press - 6x6 @ 165lbs
Upside Down Cable Curls - 6x6 @ 50lbs
*Straitsets
AVG HR - 123 BPM
MAX HR - 154 BPM
115 x 3
160 x 3
175 - Fail
175 - Success!
AVG HR - 125 BPM
MAX HR - 162 BPM
“Atlas stone lifting is a Compound exercise so it works multiple muscle groups and is taxing on the entire body.
Prominent muscle groups likely to get targeted are the upper and lower back, hips, hamstrings and the biceps.
Other muscle groups include the entire core, forearms and hands, chest, glutes and calves”. - Iron & Strength
Victory Raise - Red Band & 10lb DBs
Seal Swings - 25lbs
*Super Set
Banded Victory Raise
“Do you want a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? well look no further.
The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you can’t use you can’t compensate with your upper traps.
Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron
Cash Out:
Red Band Pull Aparts - 6x6
EZ Bar Bradford Press - 6x6 @ 70lbs
AVG HR - 118 BPM
MAX HR - 150 BPM
EZ Bar Preacher Curls - 50lbs
EZ Bar Extensions - 50lbs
*Superset
Banded Curls - Thick Blue
Banded Pushdowns - Thick Blue
Cash Out: 2 chin-ups @ 50KG (110lbs)
AVG HR - 120 BPM
MAX HR - 147 BPM
Reverse Kettlebell Press - 53lbs
Kettlebell Row - 53lbs
*Superset
Renegade Rows - 5 x 3/3 @ 70lbs
“The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend.Com
AVG HR - 120 BPM
MAX HR - 150 BPM
@ LHP
66 bar - 6x6 - 36 reps*
*rest as needed
Legs are fired for some reason. Just needed to move.
AVG HR - 113 BPM
MAX HR - 131 BPM
@ LHP
Kettlebell Military Press - 53lbs
Slight Bent-over KB Upright Row - 53lbs
*Super Set
DB Lateral Raise - 3x6 @ 20lbs
DB Front Raise - 3x6 @ 20lbs
DB Lateral-to-OH Raises - 3x5 @ 20lbs
@
AVG HR - 133 BPM
MAX HR - 161 BPM
@ LHP
Cable Curls - 120lb
Cable Pushdowns - 120lbs
*Superset
Cash Out: KB Curls - 3x5 @ 35lbs
AVG HR - 120 BPM
MAX HR - 142 BPM
*Not mentally into it today. Did something quick. In and out in 15 minutes.
DB Incline Press - 65lbs*
Incline Seal Row - 65lbs*
*Rest as needed.
Incline DB Press - 2x3 @ 100lbs
Lat Pulldowns - 2x2 with the whole stack! 250lbs.
AVG HR - 116 BPM
MAX - HR - 146 BPM
140 x 3
230 x 3
320 x 3
410 x 3
500 x 1!
First time pulling 500lbs in 2+ months! This is 55!
"There is no reason to be alive if you can't do deadlift." - Jón Páll Sigmarsson
AVG HR - 123 BPM
MAX HR - 153 BPM
Klokov Press x8
Hang Clean x8
Wide Grip Upright Row x 8
4 times through @ 75lbs
“Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead.
The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.
Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness
Cash Out:
DB Shrugs - 3x8 @ 100lbs
Seated Lateral/Front Raise - 3x8 @ 10-15-20
Band Pull Aparts - 8x8 @ Orange band
AVG HR - 116 BPM
MAX HR - 144 BPM
EZ Bar Curls - 8x8 @ 70lbs
Dips @ 35
*Superset
Banded Curls - 8x8*
Banded Pushdowns - 8x8L*
*Orange Band
Cash Out: Headbanger Pull Ups - 3x8
AVG HR - 123 BPM
MAX HR - 148 BPM
Kettlebell Power Fly - 35lbs
Kettlebell Row - 35lbs
*Superset
Low-to-High KB Fly - 5x5 - 35lbs
Alternating KB Row - 5x5 - 35lbs
Cash Out: Around-the-World Pull Ups - 3x3/3
“The around-the-world pull-up is essentially a variation of the archer pull-up made a little more difficult. You’ll perform an archer pull-up to one side, and then as you hold your chin over the bar, slide all the way to the other side of the bar so that the bow and arrow arm position is reversed. Then lower yourself back down to the hanging start position to complete your first repetition”. - GlobalBodyweightTraining
AVG HR - 128 BPM
MAX HR - 156 BPM
@ LHP
Just wanted to move.
Last time was 45:39. A 15:13 pace.
Time was 42:24. That’s a 14:08 pace. PR of 3:15!