EDT - Chest & Back....

PR One - 15 Minutes:

Bench Press - 170lbs - 77 Reps

High Pull - 100lbs - 77 Reps

5 Minute Rest 

PR Two - 5 Minutes:
Low-to-High Cable Chest - 20lbs - 43 Reps

Cable Row  - 145lbs - 43 Reps 

Cash Out: 
5 L-Sit Pull Ups
Dragon Flag - 2x

Double Kettlebell Cleans & Stair Farmer Carries...

Just wanted to get the blood flowing today. Haven’t done kettlebell cleans in a while. So I did this: 

Double Kettlebell Cleans - 30x5 @ 44lbs each
 * run a flight of stairs in between sets 

Cash Out: Farmers Carry - ten flights of stairs @ 44lb bells 

Avg HR - 134
Max HR - 168

The Hip-Belt Squat Workout...

Here's an example of a typical belt squat routine for developing strength, power, muscles, and cardiovascular density:

Set 1: Warm up set, 20 reps. @ 180lbs
Set 2: Warm up set, 15 reps. @ 270lbs
Set 3: Warm up set, 10 reps. @ 360lbs
Set 4: HEAVY set, 8 reps to positive failure! @ 430lbs
Set 5: HIGH REP set, 40 reps. @ 90lbs


MY LEGS ARE SMOKED!

Cash Out - 

Rope Hammer Curl - 100x10, 110x10, 120x10, 130x10

Barbell Curl - 1x20 @ 35lbs

------------------------------------------------------------------------------------

Note:  Descending Levels of Rest-Pauses Between Each Set (in other words, if you're just starting out on this program, you're probably a level 1 and as such, will need between 2 1/2 to 3 minutes of rest between each set):

• Level 1: 2-1/2 to 3 minutes
• Level 2: 2 to 2-1/2 minutes
• Level 3: 1 to 1-1/2 minutes
• Level 4: 45 to 60 seconds
• Level 5: 30 seconds

Stay at each level approximately one to two weeks before progressing to the next level.

EDT - Shoulders/Traps...

PR One - 15 Minutes:

H. S. Machine Press -80lbs - 105 reps

Dumbbell Bent-Over Raises - 20lbs - 105 reps

5 minute rest 

PR Two - 5 Minutes:

Shrugs - 225lbs - 50 reps

Overhead Plate raises - 35lbs - 50 reps

Cash Out: 7 Archer Pull Ups 

EDT - Arms...

PR One - 15 Minutes:
Close Grip Floor Press - 135lbs - 75 Reps
Chin Ups - 75 Reps

5 minute rest

PR Two - 5 Minutes:
Plate Curls - 35lbs - 40 Reps 
Diamond Push Ups - 40 Reps 

Cash Out: 
Close Grip Floor Press - 210lbs - 6-5-4-3-2-1 - 21 Reps

* In garage. 

EDT - Chest & Back....

PR One - 15 Minutes:

Bench Press - 170lbs - 70 Reps

High Pull - 100lbs - 70 Reps

5 Minute Rest 

PR Two - 5 Minutes:

Low-to-High Cable Chest - 30lbs - 35!Reps

Cable Row  - 145lbs - 35 Reps 

Cash Out: Super Slow Dip - 1x51 seconds and 48 seconds 

Hip Belt Squats...

Tried the Pit Shark for the first time. My weights looked like this:

5x10 @ 190lbs then,

1x5 @ 280lbs

1x5 @ 370lbs

2x10 @ 400lbs

That thing is no joke! My legs are fried! Merry Christmas

Last set of ten at 400lbs

Last set of 10 at 400lbs

EDT - Shoulders/Traps...

PR One - 15 Minutes:

Military Press - 75lbs - 85 reps

Kettlebell Upright Row - 53bs - 85 Reps

5 minute rest

PR Two - 5 Minutes:

Hang Power Clean - 95lbs - 30 Reps 

One-arm Kettlebell Shrug - 70lbs - 30 Reps
(each arm)

* In garage. 

EDT - Arms...

PR One - 15 Minutes:

Close Grip Bench Press - 155lbs - 75 Reps

Barbell Curls - 75lbs - 75 Reps

* Time to increase weight.

5 minute rest

PR Two - 5 Minutes:

Rope Hammer Curls - 35lbs - 70 Reps 

DIps - BW - 70 Reps

Cash Out: Barbell Curls:

1x25 @ 45lbs

1x15 @ 35lbs

1x10 @ 25lbs

EDT - Chest & Back....

PR One - 15 Minutes


Bench Press - 165lbs - 73 Reps
High Pull - 95lbs - 73 Reps

* Time to increase weight.

5 Minute Rest

PR Two - 5 Minutes:

Low-to-High Cable Chest - 25lbs - 40 Reps
Cable Row - 140lbs - 40 Reps

Cash Out:
Super slow pull up. 21 seconds up & 20 seconds down. Goal is 30/30.
Dips - 1x30 @ BW

7-5-3 Wave - Squats...

Back Squats - 7-5-3 @ 230-240-250/240-250-260

EDT - Shoulders/Traps...

PR One - 15 Minutes:

The 6-Way Delt Raise - 12.5lbs - 58 reps
Dumbbell Bent-Over Raises - 20lbs - 58 reps
5 minute rest
PR Two - 10 Minutes:
Cable Shrugs - 300lbs - 80 reps
Cable Upright Row - 80lbs - 80 reps
Cash Out: Cable Shrugs - 5x5 @ 400lbs

EDT - Arms...

PR One - 15 Minutes:

Close Grip Push Ups - 75 reps
C2B Chin Ups - 75 Reps
2 minute rest
PR Two - 5 Minutes:
Cable Curls - 45lbs - 50 Reps
Bench Dips - BW - 50 Reps

“CrossFit Total Devastation” ...

Back Squat 135# Max Reps in 10 Minutes - 70 reps


5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 60 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 120 reps

70-60-120 - 250 reps! 18 Rep PR! - I feel like I just did Fran!

Previous: 75-50-107 - 232 reps on May 23, 2011

It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

EDT - Chest & Back....

PR One - 15 Minutes:
Hammer Strength Bench Press - 100lbs - 100 Reps
Hammer Strength - 100lbs - 100 Reps

5 minute rest

PR Two - 10 Minutes:
Low-to-High Cable Chest - 25lbs - 58 Reps
Pulldown - 140lbs - 58 Reps

5 Minute Rest

PR Three - 10 Minutes
Incline DB Press - 50lbs - 50 Reps
One-arm Row - 50lbs - 50 Reps

Cash Out: DIps - 2x30

EDT - Shoulders/Traps...

PR One - 15 Minutes:
The 6-Way Delt Raise - 12.5lbs - 55 reps
Dumbbell Bent-Over Raises - 20lbs - 55 reps

5 minute rest 

PR Two - 5 Minutes:
Trap Bar Shrugs - 180lbs - 50 reps
Overhead Plate raises - 35lbs - 50 reps

EDT - Arms...

PR One - 15 Minutes:
Close Grip Bench Press - 155lbs - 65 reps
Barbell Curls - 75lbs - 65 Reps

5 minute rest (Run Stairs)

PR Two - 5 Minutes:
Cable Curls - 20lbs - 70 Reps
Dips - BW - 70 Reps

Cash Out - Barbell Curls - 1x25 @ 45lbs

EDT - Chest & Back....

PR One - 15 Minutes:

Bench Press - 165lbs - 65 Reps

High Pull - 95lbs - 65 Reps

5 Minute Rest (Run Stairs)

PR Two - 10 Minutes:

Low-to-High Cable Chest - 25lbs - 55 Reps

Pulldown - 145lbs - 55 Reps

Cash Out: Dips - 1x30 @ BW

7-5-3 Wave - Squats...

Back Squats - 7-5-3 @ 225-235-245/235-245-255.
Felt good. Depth was solid on every rep!

Cash Out:
Cable Curl - 3x10 @ 40-50-60 each arm
Rope Hammer Curl - 3x10 @ 100-110-120

EDT - Arms & Shoulders...

PR One - 15 Minutes:
Machine Press - 80# - 60 reps
Standing DB Hammer Curls - 30# - 60 reps each arm

2 minute rest

PR Two - 5 Minutes:
DB Triceps Press - 50# - 20 Reps
DB Upright Row - 25# - 20 Reps

EDT - Chest & Back....

PR One - 15 Minutes:

DB Bench Press - 50lbs - 75 reps
One-arm DB Row - 50lbs - 75 reps each arm

2 Minute Rest

PR Two - 10 Minutes:
Push Ups - 75 Reps
DB Snatch - 35lbs - 40 Reps each arm

7-5-3 Wave - Shoulders/Traps...

Pure Strength Shoulder Press - 150-160-170/160-170-180 then, 1x15 @ 100lbs

Rear Machine Fly - 130-145-160/145-160-175 then, 1x15 @ 130lbs
Barbell Shrugs - 315-335-355/335-355-365 then, 1x12 @ 315
Cash Out:
Incline Rear-Delt Raises 2x15 @ 17.5lbs
V-Shoulder Press Up - 2x5 @ 35lbs

7-5-3 Wave - Arms...

Barbell Curls - 75-85-95/85-5-105 then, 1x15 @ 75lbs

Machine Dips - 110-130-150/130-150-165
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 40x6, 35x5, 30x4, 27.5x3, 25x2, 22.5x1
DB Tri Press - 55-65-75/65-75-85 then, 1x15 @ 55lbs
* Using a 1-0-4 tempo

7-5-3 Wave - Back/Chest ...

Pure Strength BP - 150-160-170/160-170-180 then, 1x15 @ 90lbs

High Pull - 85-95-105/95-105-115 then, 1x15 @ 85lbs

Low-to-High Cable Chest 20-25-30/25-30-35 then, 1x15 @ 20lbs

Pulldown - 125-145-165/145-165-185 then 1x15 @ 125lbs

Cash Out: Dips - 1x25 @ BW

7-5-3 Wave - Squats...

Back Squat @ 220-230-240/230-240-250
Cash Out - Barbell Curls:
5x10 @ 70lbs then,
40x5, 35x4, 30x3, 25x2, 20x1 DS Hammer Curls

7-5-3 Wave - Traps/Shoulders...

Pure Strength Shoulder Press - 145-155-165/155-165-175 then, 1x15 @ 90lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs

Barbell Shrugs - 295-315-335/315-335-355 then, 1x12 @ 295

Superset of:
Kettlebell Jump Shrugs - 3x10
KB Upright Row - 3x10
@ 32kg (70lbs)

Cash Out:
Incline Rear-Delt Raises 2x15 @ 15lbs

V-Shoulder Press Up - 2x10 @ 25lbs

MetFit - Arms...

MetFit

30-20-10

Deadlifts (185)

Close grip bench press (135)

Chin-up

23:13

Then,

Dips - 3x10 @ BW

Rope Hammer Curls - 3x10 @ 90lbs

Dead Stop Hammer Curls - 40x5, 35x4,30x3,25x2,20x1

Close Ring Push Ups - 3x10

7-5-3 Wave - Chest/Back...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs(3)-u195lbs(3)then, 1x15 @ 135lbs
High Pull - 80-90-100/90-100-10 then, 1x15 @ 75lbs
Incline DB Bench Press - 65-75-85/75-85-90 then, 1x15 @ 60bs
Pulldown - 120-140-160/140-160-180
Cash Out:
Low-to-High Cable Chest - 2x10 @ 25lbs
Pull Up - 2x10 @ BW
Dips - 1x25 @ BW

“Black Squat Friday”...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of unbroken back squats @ 75% of body weight (115lbs)
* Climb flight of stairs I between each round
37:25
Avg HR - 131
Max HR - 152

Turkey Trot 5K...

Framingham Turkey Trot 5K. Unofficial time - 30:04. Slow and steady. Running is only fun when it’s over.

7-5-3 Wave - Shoulders

Pure Strength Shoulder Press - 140-150-160/150-160-170 then, 1x15 @ 90lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs
Barbell Shrugs - 295-315-335/315-335-355 then, 1x12 @ 295
Overhead Plate Raise - 5x10 @ 45lbs
Superset of:
Kettlebell Jump Shrugs - 3x10m
KB Upright Row - 3x10
@ 24kg (53lbs)
Cash Out:
Incline Rear-Delt Raises 2x15 @ 15lbs
V-Shoulder Press Up - 2x10 @ 25lbs

7-5-3 Wave - Arms...

Barbell Curls - 70lbs-80lbs-90lbs/80lbs-90lbs-10lbs0

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-125lbs(5) then, 1x20 @ BW

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1

Close Grip Bench Press - 170-190-210/190-210(2)-230(x) then, 1x15 @ 135lbs

* Using a 1-0-4 tempo

7-5-3 Wave - Back Squats...

215lbs-225lbs-235lbs/225lbs-235lbs-245lbs then, 275x3

Cash Out - Barbell Curls:
1x100 @ 35lbs then, 

85x5, 75x4, 65x3, 55x2, 45x1 

Preacher Curl - 3x5 @ 50lbs 

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 55-65-75/65-75-85

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs
Barbell Shrugs - 275-295-315/295-315-335 then, 1x12 @ 275lbs
Overhead Plate Raise - 5x10 @ 45lbs
Kettlebell Jump Shrugs - 3x10 @ 24kg (53lbs)
Incline Rear-Delt Raises 3x15 @ 15lbs
V-Shoulder Press Up - 3x10 @ 20lbs
KB Upright Row - 3x10 @ 80lbs

7-5-3 Wave - Arms...

Barbell Curls - 70-80-90/80-90-100

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs -225lbs(2)
* Using a 1-0-4 tempo
Cash Out -
Chest to Bar V-handle Pull Ups 10-9-8-7-6-5-4-3-2-1/55 reps
Close Grip Push Ups -10-9-8-7-6-5-4-3-2-1/55

Five Squats OTM – 25 minutes...

Five reps on the minute for 25 minutes @ body weight (165lbs).

125 reps for 20,625lbs lifted.

Cash Out:

Curls - 5x10 @ 75lbs

Neutral Grip Pull Ups - 10-9-8-7-6-5-4-3-2-1 - 55 reps

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs
Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Incline Rear-Delt Raises 3x15 @ 15lbs
Upright Row - 3x10 @ 70lbs

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (2) - 225lbs(x)
* Using a 1-0-4 tempo

7-5-3 Wave - Back & Chest...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs (4) -195lbs (2)

Strict Pull Up - 20-25-30/25-30-35
Incline DB Bench Press - 60-70-80/70-80-90
Barbell Row - 135-155-175/155-175-195

Kettlebell Figure 8/hold & 20 Hill Runs...

Twenty rounds of:

10 kettlebell figure 8/hold (35)

* 200M Run after each set (100M down hill and 100M back)
40:45 

Max HR - 190
AVG HR - 165

7-5-3 Wave - Back Squats...

Back Squats: Max reps @ 1.5x body weight - 237lbs - 10 reps.

 Then, 7-5-3 @ 205-215-225/215-225-235

Cash Out - Barbell Curls:
1x100 @ 25lbs then, 

75x5, 65x4, 55x3, 45x2, 35x1 

2x10 of neutral pull ups 

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)

Finished my shoulder workout with  Rear-Delt Machine. 15-15-15@ 115lbs

210 Russian Kettlebell Swings & 20 Hill Runs....

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

39:44 Rx

Max HR - 182
AVG HR - 16

210 Kettlebell Swings and 4000m of running

One-arm KB Cleans/200M Hill Run...

AMRAP 20:
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps plus 50m (PR of 50M).
Avg Hr - 167
Max Hr - 184
“You don’t need harder workouts, you need to go harder in your workouts.” - Tommy Hackenbruck

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

* finish with 30x6, 27.5x5, 25x4, 22.5x4, 20x2,, 17.5x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (4)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out -

Chest to Bar V-handle Pull Ups 10-9-8-7-6-5-4-3-2-1/55 reps

Close Grip Push Ups -10-9-8-7-6-5-4-3-2-1/55 reps 

7-5-3 Wave - Back & Chest...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs-195lbs 

Strict Pull Up - 14-10-6/14-10-6 @ bodyweight

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs 

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs

* Finished my chest & back workout with max reps of chest-to-bar v-handle pull ups with ten push-ups after each set. Got 10-8-5

20 Rep Squats...

Three sets of 20 with a four minute rest in between: 

 195x20 rest four minutes
 175x20 rest four minutes
 155x20 

Cash Out - Barbell Curls: 
1x100 @ 25lbs then, 65x5, 55x4, 45x3, 35x2, 25x1

''Tampa''...

For Time

50 Calorie Row

40 Toes to Bar

30 Hang Power Cleans 75

20 Push Jerk 75

*10 minute cap* 

* rx was 135

Got off rower at 2:45 but it took me 5:15 to finish t2b. Capped after cleans. 

210 Russian Kettlebell Swings & 20 Hill Runs...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)
* 200M Run after each set (100M down hill and 100M back)
39:44 Rx
Max HR - 182
AVG HR - 16
210 Kettlebell Swings and 4000m of running.

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 38lbs

A-2 Barbell Curls - 6x10 @ 95lbs

B-1 Lateral raises - 3x8 @ 30lbs

B-2 Bent-over laterals - 3x8 @ 30lbs

4-0-1 tempo

Cash Out: Superset of:

Barbell Shrug - 5x5 @ 385lbs

Plate Curls 5x10 @ 45lbs

Three rounds (Max Reps) Incline Bench & Bar Muscle Up...

3 Rounds For Max Reps:
Incline Bench Press (135)
Bar Muscle Ups
BP - 15-15-15 - 45 reps
MU - 6-6-6 - 18 reps
Cash Out:
Push Ups - 3x10
Hang High Pulls - 3x8 @ 75lbs
Avg HR - 130 / Max HR - 158 / 20:00 flat!

20 Rep Squats...

Three sets of 20 with a four minute rest in between: 

 190x20 rest two minutes
 170x20 rest two minutes
 150x20 

Cash Out - Barbell Curls: 
1x100 @ 25lbs then, 60x5, 50x4, 40x3, 30x2, 20x1

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 37lbs

A-2 Barbell Curls - 1x100 @ 45lbs (40x1, 10x6)

B-1 Lateral raises - 3x8 @ 40lbs
B-2 Bent-over laterals - 3x8 @ 40lbs

* 45lb Plate Carry in between each round

Cash Out: Superset of:

Barbell Shrug - 5x5 @ 365lbs

Plate Curls 5x10 @ 35lbs

Overhead Plate Raises 5x10 @ 25lbs

Heavy German Volume Training - Chest/Back...

Bench Press - 6x10,10,10,10,10,8 @ 186lbs
Cable Row - 6x10 @ 180lbs
DB Incline Bench Press - 3x8 @ 55lbs
Foot Elevated Inverted Row - 3x15

Back Squat - 4 x 6...

Back Squat @ 4x6...

4 x 6 – around 75% of 1RM (Across) @ 260lbs
Then, 1 x 12 – Take 90% of 4 x 6 @ 235lbs
1x12 @ 235 is a 10lb PR from last week! 
“If the same depth, just below parallel, is used for every rep of every set, then you know that if your squat is going up you are getting stronger”.-Mark Rippetoe

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 36lbs
A-2 Barbell Curls - 6x10 @ 95lbs

B-1 Lateral raises - 3x8 @ 40lbs
B-2 Bent-over laterals - 3x8 @ 40lbs

* 45lb Plate Carry in between each round.

Barbell Shrug - 10x5 @ 335lbs

Cash Out: Superset of:
Plate Curls 3x10 @ 45lbs
Overhead Plate Raises 3x10 @ 25lbs

Heavy German Volume Training - Chest/Back...

Bench Press - 6x 10,10,10,10,9,7 @ 186lbs

Cable Row - 6x10 @ 180lbs
Incline Bench Press - 3x8 @ 155lbs
Foot Elevated Inverted Row - 3x10
Cash Out: 2x Dumbell Rows @ 70lbs & 3x10 Push Ups on 10lb plate

20 Rep Squats...

Three sets of 20 with a four minute rest in between: 
 185x20 rest four minutes
 165x20 rest four minutes
 145x20  rest four minutes

I finished with 225lbs x 12 at the end. Two rep PR after 60 reps. 

Calf Raises - 5x10 @ 210lbs

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 35lbs

A-2 Dead Stop Hammer Curls - 6x10 @ 35lbs

B-1 Lateral raises - 3x8 @ 35lbs

B-2 Bent-over laterals - 3x8 @ 35lbs

* 45lb Plate Carry in between each round.

Barbell Shrug - 5x5 @ 315lbs

Cash Out: Superset of:

10 close push Ups 

10 Cable Biceps Pulldowns - 120, 140

* twice through 

“Macho Man”..

20 EMOM:

5 Push Press 95
10/8 Cal Bike
15 rounds plus 5 reps
When you fail rest a minute and get AMRAP
until the 20 minute mark. 

20 rep squats...

Three sets of 20 with a four minute rest in between:

180×20
rest four minutes
160×20
rest four minutes
140×20 reps
I finished with  ten reps at 225 after I finish my three sets.
Calf Raises - 5x10 @ 200lbs 

Heavy German Volume Training - Chest/Back...

Bench Press - 6x10-9-8-8-6-6 @ 206lbs
Cable Row - 6x10 @ 180lbs
Incline Bench Press - 3x8 @ 150lbs
Foot Elevated Inverted Row - 3x10

Cash Out: 2x Dumbell Rows @ 65kbs & 3 Superman Push Ups

My bench press goal was 6×10 at 186lbs this morning. I thought the first set but felt heavy but I figured it was just me. Got 10-8-8-8-6-6 for a total of 46 reps. Then I realized that I used the 35s instead of the 25s. It was 206lbs not 186lbs. Goal was 60 reps @ 186lbs and I got 46 reps @ 206lbs #BeingAnIdiotForTheWin

20 rep squats...

Three sets of 20 with a four minute rest in between:

175×20

rest four minutes 

155×20 

rest four minutes 

135×20 reps

I finished with 275×5 but they were all a little bit high not deep enough. Going forward I’m going try to get max reps at 225 after I finish my three sets

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 145lbs

A-2 Dead Stop Hammer Curls - 10x10 @ 30lbs

B-1 Lateral raises - 3x8 @ 30lbs

B-2 Bent-over laterals - 3x8 @ 30lbs

* 45lb Plate Carry in between each round.

Cash Out: Barbell Upright Row - 5x5 @ 95lbs/3x10 @ 65lbs

Heavy German Volume Training - Chest/Back...

Bench Press - 6x10 @ 185lbs
Cable Row - 6x10 @ 160lbs
Incline Bench Press - 3x8 @ 145lbs
Foot Elevated Inverted Row - 3x10
* Finished with 5x5 Romanian Deadlift @ 185lbs

German Volume Training - Legs...

10x10 back squat @ 210lbs

Stair Farmer Carries...

Two 35lb plates
82 flights of stairs in 60 minuets
Avg HR - 130
Max HR - 148
* did two flights at a time with a lap around the gym in between.

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 140lbs
A-2 Curls - 10x10 @ 90lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over laterals - 3x8 @ 25lbs

* 45lb Plate Carry in between each round.

Cash Out: Overhead Plate Raise - 5x10 @ 45lbs

''Lily''...

2 rounds for time

15 Back Squats 185

Run 1 Mile

23:35

* 15 unbroken round one & 8/7 round two

*Back squats from the rack *

RX was 245/175

Heavy German Volume Training - Chest/Back...

Bench Press - 7x10 @ 180lbs

Pulldowns - 7x10 @ 120lbs
Incline Bench Press - 3x8 @ 140lbs
Wide Cable Row - 3x10 @ 140lbs

* Finished with 1 deadlift @ 315 OTM for 10 minutes.

210 Russian Kettlebell Swings & 20 Hill Runs...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

38:09 Rx

9 second lifetime PR! (May 23, 2017)
5:22 better than last time! (September 7, 2017)

Max HR - 189
AVG HR - 168

210 Kettlebell Swings and 4000m of running.

German Volume Training - Legs...

10x10 back squat @ 205lbs

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 135lbs

A-2 Curls - 10x10 @ 85lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out:  KB Upright Row - 3x10 @ 32kgs (70lbs)

StrongLifts - A...

Squat - 5x5 @ 250lbs
Bench Press - 5x5 @ 195lbs (pause on some)
Inverted Row - 3x failure - 25, 22, 18 - 65 reps
Push Up - 3x failure - 50, 43. 37 - 130 reps

StrongLifts - B...

Squat - 5x5 @ 245lbs
Overhead Press - 5x5 @ 125lbs
Deadlift - 1x5 @ 315lbs
Chin Ups - 3x failure - 25, 17, 15 - 57 reps

* Squatted 315lbs for a singe (twice!). AFTER 5x5 @ 245lbs. Current 1RM is 336lbs. Not for long!

StrongLifts - A...

Squat - 5x5 @ 240lbs
Bench Press - 5x5 @ 190lbs (pause on some)
Inverted Row - 3x failure - 20, 18, 18
Push Up - 3x failure - 45, 40, 40

StrongLifts - B...

Squat - 5x5 @ 235lbs
Overhead Press - 5x5 @ 120lbs
Deadlift - 1x5 @ 295lbs
Pull Ups - 3x failure - 20, 18, 15 - 53 reps 

StrongLifts - A...

Squat - 5x5 @ 230lbs
Bench Press - 5x5 @ 185lbs (pause on some)
Inverted row - 3x failure - 18, 15, 13
Push Up - 3x failure - 40, 35, 30

210 Russian Kettlebell Swings & 20 Hill Runs...

I had some time before work this morning and wanted to work up a sweat before I left. #MissionAccomplished

So I did this in the driveway:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Unbroken Russian Kettlebell Swings (53) * 200M Run after each set (100M down hill and 100M back)
43:31 Rx (Last time - 41:45)
(I am 100% sure I repeated a round in the mid-teens around round 14 or 15. That won't happen again!)
Max HR - 186
AVG HR - 168
210 Kettlebell Swings and 4000m of running.

StrongLifts - B

Squat - 5x5 @ 225lbs

Overhead Press - 5x5 @ 115lbs

Deadlift - 1x5 @ 275lbs

Chin Ups - 3x failure - 22, 15, 13 - 50 reps 

German Volume Training - Chest/Back

Decline Bench Press - 10x10 @ 135lbs
Foot Elevated TRX Row - 10x10
Incline Press - 3x8 @ 135lbs
Wide Grip Pull Ups - 3x10

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 30lbs

A-2 Curls - 10x10 @ 80lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Upright Row - 3x10 @ 14kgs (30.8lbs)

German Volume Training - Legs

10x10 back squat @ 200s

2x8 Calf Raises @ 205lbs (3-0-5 tempo)

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 175lbs

Snatch Grip High Pull - 10x10 @ 115lbs

Decline Bench Press - 3x8 @ 190lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 25lbs
A-2 Curls - 10x10 @ 75lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Uprofht Row - 3x10 @ 14kgs (30.8lbs)

German Volume Training - Legs

10x10 back squat @ 195lbs

3x8 Calf Raises @ 200lbs (3-0-5 tempo)

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 170lbs

Snatch Grip High Pull - 10x10 @ 110lbs

Decline Bench Press - 3x8 @ 185lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 20lbs
A-2 Chin Ups - 10x10 @ 17.5bs
B-1 lateral raises - 3x10 @ 35lbs*
B-2 bent-over laterals - 3x10 @ 35lbs*
* 45lb Plate Carry in between each round.
Cash Out:
Overhead Plate Raise - 3x15 @ 25lbs
DB Upright Row - 3x15 @ 20lbs

German Volume Training - Legs

10x10 back squat @ 190lbs

10x10 Calf Raises @ 200lbs

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 165lbs

Snatch Grip High Pull - 10x10 @ 105lbs

Decline Bench Press - 3x8 @ 180lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 17.5lbs

A-2 Chin Ups - 10x10 @ 15bs

B-1 lateral raises - 2x8 @ 40lbs*

B-2 bent-over laterals - 2x8 @ 40lbs*

German Volume Training - Legs..

I felt so good on my 10x10 of back squats @ 185lbs that I did an 11th set. This is it. Making sure I hit depth EVERY TIME.
Back Squats - 11x10 @ 185lbs

German Volume Training - Chest/Back - One Kettlebell...

5 Sets of:

10 Kettlebell Push-Ups each side
10 Kettlebell One-Arm Row each side
10 Kettlebell Close Grip Press into 10 Pullovers
* All at 24kg (53lbs)

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 15lbs

A-2 Chin Ups - 10x10 @ 12.5lbs

B-1 lateral raises - 3x8 @ 35lbs*

B-2 lying side laterals - 3x8 @ 35lbs*

* 45lb Plate Carry in between each round.

Cash Out: Overhead DB Raise - 1x100 @ 12.5lbs

German Volume Training - Legs...

10x10 back squat @ 180lbs

5x10 GHD Raises @ body weight

5x10 smith machine calf raises @ 270lbs

"Heavy Lynne''...

5 Rounds For Max Reps

Bench Press, Bodyweight plus 20lbs - 175lbs

Strict Pull-ups - plus 20lbs

Bench Press - 13/13/13/13/13 = 65reps @ 175lb

Pull up - 13/13/13/13/13 = 65 reps @ 20lbs

* 6 rep PR on Bench Press & 5 on Pull Ups!!!

Cash Out:
TRX Body Weight Row - 3x10

Incline Bench Press - 3x10 @ 135

''Bar Muscle Up Nate''...

For Time...
Total Reps: AMRAP 20
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Russian Kettlebell Swings (70)
13 rounds plus four reps

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th
during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant
son Parker.

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 12.5lbs

A-2 Chin Ups - 10x10 @ 10lbs

B-1 lateral raises - 3x8 @ 30lbs*

B-2 lying side laterals - 3x8 @ 30lbs*

Cash Out: Overhead Plate Raise - 1x100 @ 10lbs

* Plate Carry in between each round.

German Volume Training - Legs

10x10 back squat @ 175lbs

5x10 leg curls @ 90lbs
5x15 calf raises @ 180lbs

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 160lbs

Snatch Grip High Pull - 10x10 @ 100lbs

Decline Bench Press - 3x8 @ 175lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 10lbs

A-2 Chin Ups - 10x10 @ 7.5lbs

B-1 lateral raises - 3x8 @ 30lbs

B-2 lying side laterals - 3x8 @ 30lbs

Cash Out: Overhead Plate Raise - 5x10@ 45lbs, 1x20@35lbs, 1x30@25lbs*

* Plate Carry in between each round.

German Volume Training - Legs...

10x10 back squat @ 170lbs

3x15 calf raises @ 170lbs

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 155lbs

Snatch Grip High Pull - 10x10 @ 95lbs

Decline Bench Press - 3x8 @ 170lbs

TRX Row - 3x10 @ body weight 

"Bulletproof"...

Time: 4 Rounds
400m run
15 Handstand Push-ups (Strict)
15 Pull-ups (Chest-to-bar)
500m Row
34:03 Rx
*35 minute time cap
60 Strict HPSUs is no joke!

German Volume Training - Legs

10x10 back squat @ 165lbs

10x10 leg curls @ 85lbs

Seated 5x15 calf raises @ 100lbs

At Vent Fitness - Latham, NY 

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 7.5lbs

A-2 Chin Ups - 10x10 @ 5lbs
B-1 lateral raises - 3x8 @ 27.5lbs
B-2 lying side laterals - 3x8 @ 27.5lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs*
* Plate Carry in between each round.

German Volume Training - Legs

10x10 back squat @ 155lbs

10x10 leg curls @ 80lbs

5x15 calf raises @ 255lbs 

At Powerhouse Gym - Utica, NY 

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 150lbs

Snatch Grip High Pull - 10x10 @ 90lbs
Decline Bench Press - 3x8 @ 165lbs
TRX Row - 3x10 @ body weight 

D10 Decathlon...

I participated in a decathlon (10 events) in Cambridge on Saturday July 22 as part of a team. The D10's 10 events which are (in order): 400m run, Football throw, Pull-ups, 40yd dash, Dips, 500m row, Vertical jump, 20yd shuttle sprint, Bench Press, 800m run. I did my best.

My friend Bryan's 8 year daughter Alexa was diagnosed with Acute Lymphoblastic Leukemia on July 29th 2016. In his own words: ''Alexa has been doing fantastic and fighting hard through her treatments. I know that all of my training won't compare with how much she has had and will have to endure until September of 2018 when her treatment is targeted to end. I will give it all I've got for her on July 22nd. #LexiStrong

We raised $30,000!

D10 Decathlon Results

Order of events:
400m - 1:10 (only 6 seconds off my PR!)
Football throw - 37 yards
Pull-ups - 22 (4 or 5 no reps)
40yd dash - 5.4 seconds
Dips - 47 (goal was 40. Most I've ever done!)
500m row - N/A (we skipped at least one event)
Vertical jump - 28 inches (never tried before)
20yd shuttle - 5.1 seconds
Bench press (175) - 19 reps (5 rep PR)
800m run - 3:40 (1:03 SLOWER than PR. I was toast by then).