Monday, March 18, 2024

Arms - 6x6….

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

Saturday, March 16, 2024

Atlas Stone to Shoulder…

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 

Friday, March 15, 2024

6x6 - Shoulders/Traps…

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

Thursday, March 14, 2024

6x6 - Arms…

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



Monday, March 11, 2024

Gironda 6x6 - Chest & Back…

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


  • Lats (back)
  • Wrists
  • Biceps
  • Rhomboids
  • Abdominals
  • Obliques
  • Glutes
  • Erectors


AVG HR - 120 BPM

MAX HR - 150 BPM


@ LHP 

Sunday, March 10, 2024

Saturday, March 9, 2024

Mutt Bar Snatch…

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

Friday, March 8, 2024

6x6 - Shoulders/Traps…

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

Thursday, March 7, 2024

6x6 - Arms…

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. 

Wednesday, March 6, 2024

Gironda 6x6 - Chest/Back…

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

Tuesday, March 5, 2024

Trap Bar Deadlift (low bar - high handles)

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

Monday, March 4, 2024

Shoulders Complex…

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

Sunday, March 3, 2024

Gironda 8x8 - Arms....

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 

Saturday, March 2, 2024

Friday, March 1, 2024

Gironda 8x8 - Chest & Back…

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

Thursday, February 29, 2024

Rest Day…

In the Saratoga area today then driving back to Westchester county airport and flying back to South Florida 

Wednesday, February 28, 2024

Tuesday, February 27, 2024

Monday, February 26, 2024

3 Mile Power Walk - 20lb Vest…

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!