Friday, February 16, 2018

49s - Squats...


Back Squat - 195lbs - 7x7 - 49 Reps

Reverse Hyper - 50lbs - 3x7 (first time using it) 7x7 going forward

Tuesday, February 13, 2018

49s - Shoulders/Traps...



LeverEdge Shoulder Press - 160lbs - 7x7 - 49 reps then, 2 reps @ 270lbs
One Arm Cable Bent-Over Lateral Raises - 4@30lbs/3x40lbs - 7x7 - 49 reps

Upright Rows - 70lbs - 7x7 - 49 reps
Overhead Plate raises - 45lbs - 7x7 - 49 reps

Monday, February 12, 2018

49s Arms...


Dead-Stop Close Grip Floor Press - 190lbs- 7x7 - 49 Reps
Barbell Curls - 90lbs - 7x7 - 49 Reps

Weighted Dips - 40lbs - 7x7 - 49 Reps then, 10 reps @ 90lbs
Dead-Stop Hammer Curls - 35lbs - 7x7 - 49 Reps

Commando Pull Ups - 7x7 - 49 Reps
Rope Push Downs - 120lbs - 7x7 - 49 Reps

Thursday, February 8, 2018

49s - Chest/Back...


LeverEdge Bench Press - 230s- 7x7 - 49 Reps

LeverEdge Pull Down - 135lbs - 7x7 - 49 Reps

Incline DB Press - 75lbs - 7x7 - 49 reps

One-arm Row - 75lbs - 7x7 - 49 reps

Cash out: Pull Ups - 5lbs - 7x7 - 49 reps

Wednesday, February 7, 2018

49s - Squats...


Back Squat - 185lbs - 7x7 - 49 Reps

49s - Shoulders/Traps...


DB Press - 50lbs - 7x7 - 49 reps
One Arm Cable Bent-Over Lateral Raises - 20lbs - 7x7 - 49 reps

Upright Rows - 60lbs - 7x7 - 49 reps
Overhead Plate raises - 45lbs - 7x7 - 49 reps

Face Pulls - 30lbs - 7x7 - 49 reps
3 Second Hold DB Shrugs - 75lbs - 7x7 - 49 reps

Sunday, February 4, 2018

49s Arms...

Close Grip Bench Press - 195lbs for 2 sets/185lbs for 5 - 7x7 - 49 Reps
Barbell Curls - 85lbs - 7x7 - 49 Reps

Weighted Dips - 35lbs - 7x7 - 49 Reps then, 10 reps @ 90lbs
Dead-Stop Hammer Curls - 30lbs - 7x7 - 49 Reps

Close-grip Chin Ups - 7x7 - 49 Reps
Rope Push Downs - 100lbs for 2 sets/120lbs for 5 - 7x7 - 49 Reps

* Supersets

Saturday, February 3, 2018

“XLIX” - 49s - Chest/Back...


LeverEdge Bench Press - 220lbs- 7x7 - 49 Reps

LeverEdge Pull Down - 130lbs - 7x7 - 49 Reps

Incline DB Press - 70lbs - 7x7 - 49 reps, 
then three reps @ 100lbs

One-arm Row - 70lbs - 7x7 - 49 reps

Low-to-High Cable - 50lbs - 7x7 - 49 reps

Pull Ups - 7x7 - 49 reps

Cash Out: Double Kettlebell Snatches 35lbs - 7x7 - 49 reps.

I feel better at 49 than I did it 21. Only 365 days till “L”.

Friday, February 2, 2018

Hip-Belt Squat Workout...

 * Set 1: Warm up set, 20 reps. @ 200lbs

 * Set 2 Warm up set, 15 reps. @ 290lbs 

* Set 3: Warm up set, 10 reps. @ 380lbs 

* Set 4: Working set, 8 reps @ 440lbs 

* Set 5: HEAVY set, 5 reps @ 500lbs 

* Set 6: HEAVY set, 5 reps @ 550lbs 

* Set 7: HEAVY set, 4 reps @ 620lbs (4x body weight!)

Thursday, February 1, 2018

Barbell Snatches...

I have not done barbell snatches in a long time. So I decided to do 30 - not for time - at 115lbs. Messy as hell but it felt good just to move. 

Wednesday, January 31, 2018

Heavy EDT - Shoulders/Traps...

PR One - 5 Minutes:

LeverEdge Machine Press - 140lbs - reps
One-Arm Cable Bent-Over Lateral Raises - 30lbs - reps

5 minute rest 

PR Two - 5 Minutes:

Shrugs - 365lbs - 50 reps 
Overhead Plate raises - 25lbs - 50 reps 

Cash Out - Wide-Grip Face Pulls

Sunday, January 28, 2018

Heavy EDT - Arms...

PR One - 15 Minutes:
Close Grip Bench Press - 185lbs - 56 Reps
Barbell Curls - 100lbs - 56 Reps

* an increase from 42 reps last time!

5 minute rest

PR Two - 5 Minutes:
Weighted Dips - 25lbs - 35 reps
Hammer Curls - 30lbs - 35 Reps

Cash Out:
Foot Elevated Close Grip Push Ups - 20 Reps
EZ Bar Curls - 40lbs - 20 Reps

‘Single Bubble'...

For total reps

AMRAP 6
12 push-ups
6 Hang Power Cleans 155

5 rounds plus 13 reps Rx. All HPCs unbroken.

Saturday, January 27, 2018

EDT - Chest & Back...

PR One - 15 Minutes:

LeverEdge Bench Press - 200lbs- 105 Reps then, 4 reps @ 400lbs!

LeverEdge Pull Down - 120lbs -105 Reps 

7.5 minute rest 

PR Two - 5 Minutes:

Low-to-High Cable Raise - 40lbs - 25 Reps

One-arm Row - 75lbs - 25 Reps (each arm ) 

Cash Out:
Low-to-High Cable Raise - 10 @ 40lbs, 10 @ 50lbs, 10 @ 60lbs

Yoke - 4x40M @ 180lbs (plus yoke).

Friday, January 26, 2018

Death by Snatch Grip Deadlift...


Minute 1 -1 Snatch Grip Deadlift 155# (bodyweight)

Minute 2 -2 Deadlifts

Minute 3 -3 Deadlifts

…until you run out of time or tap out

12 Rounds + 7 reps @ 155# (BW) - reps total (8 reps PR!)

Much more difficult than regular deadlfits. 

Finished with a few heavier reps. Worked up to 315lbs

Thursday, January 25, 2018

EDT - Shoulders/Traps...

PR One - 15 Minutes:

Seated DB Press -40lbs- 67 reps
Bent-Over DB Lateral Raises - 35lbs - 68 reps

5 minute rest 

PR Two - 5 Minutes:

Barbell Shrugs - 364lbs - 40 reps 
Overhead Plate raises - 25lbs - 40 reps

Cash Out:
DB Shrugs - 4x10 @ 125lbs each
Incline Reverse Fly - 3x8 @ 15lbs-20lbs-25lbs