10-8-6-15 - Back & Chest...

Incline Bench Press - 140lbs-160lbs-180lbs(3)-175(3)-125lbs

Pull Up - 15lbs-20lbs-25lbs-5lbs

Incline DB Bench Press - 60lbs-70lbs-80lbs-50lbs

Dumbbell Row - 60lbs-75lbs-90lbs-50lbs

Cash Out - 

Low-to-High Cable Chest - 5x10 - 30lbs 

L-Sit Pull Up - bodyweight - 5x5 - 10lbs

10-8-6-15 - Arms...

Barbell Curls - 65lbs-80lbs-95lbs-55lbs

Dips - 35lbs -50lbs-70lbs-25lbs
Hammer Curls - 35lbs-40lbs-50lbs-30lbs

Close Grip Bench Press - 145lbs-165lbs-185lbs-125lbs

* Using a 1-0-4 tempo

Cash Out:
Bottoms Up Clean - 5x5 each arm @ 18kg (40lbs) 

Double Kettlebell Skull Crushers - 3x10 @ 16kg (35lbs)* 

*immediately followed by 10 Close Grip KB Push Ups 

Loaded carries – 100 flights of stairs with two 18kg kettlebells…

I wanted to do some some farmers walks/loaded carries but make it more challenging. Decided to do 100 flights of stairs at the gym (14 steps per flight) with the 18kg (40lbs) bells. 80 pounds is about half my body weight. 1400 steps up and 1400 steps down. I feel amazing now! 

"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.""  - Dan John

10-8-6-15 - Shoulders/Traps...

Pure Strength SP - 130lbs-145lbs-160lbs-115lbs

Kettlebell Bent-Over Raises - 12kg-16kg-20kg-10kg

Barbell Shrugs - 315lbs-335lbs-355lbs-275lbs

Overhead Plate Raise - 35bs-50lbs-70lbs-25lbs

Cash Out: 

Double Kettlebell Arnold Press - 3x5 @ 28kg (62lbs) 

Kettlebell Jump Shrugs - 3x10 @ 28kg (62lbs)

10-8-6-15 - Back & Chest...

Incline Bench Press - 135lbs-155lbs-175lbs-115lbs

BTN Pull Up - 10lbs-15lbs-20lbs-bodyweight

Incline DB Bench Press - 55lbs-65lbs-75lbs-45lbs

Dumbbell Row - 55lbs-70lbs-85lbs-45lbs

Cash Out - 

Low-to-High Cable Chest - 25lbs - 5x10
L-Sit Pull Up - bodyweight - 5x5
Double Kettlebell High Pull - 18kg - (40lbs) - 5x10

Double Kettlebell Cleans - 10-8-6-15

3 sets of

18kg x 10

20kg x 8

24kg x 6

16kg x 15

* 10 close grip push ups on kettlebell after each set. 

117 double cleans and 120 close kb push ups total

Cash Out - 

5  - 10 second negative chin ups (underhand)

15 chin ups

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10-8-6-15 System: For each exercise you perform 4 sets (still with minimal rest):
First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps

10-8-6-15 - Arms

Barbell Curls - 60lbs-80lbs-95lbs-45lbs

Rope Pushdown - 47.5lbs - 57.5lbs - 67.5lbs - 32.5lbs
Hammer Curls - 30lbs-40lbs-50lbs-25lbs

Close Grip Bench Press - 95lbs-125lbs-155lbs-115lbs* too light 
* next time - 145-165-185-125

* Using a 1-0-4 tempo

Cash Out:
 * One-repetition chin up (underhand) - goal is 30 seconds up and 30 seconds down @ 25lbs
* rest 30 seconds then,
* One-repetition dip - goal is 301 seconds up and 30 seconds down

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10-8-6-15 System: For each exercise you perform 4 sets (still with minimal rest):
First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps

5x15 - Legs...

Cybex Back Squat - 5x15 @ 210lbs

GHD Raises - 5x15 @ 25

Calf Raises - 5x15 @ 230lbs

Cash Out: Romainian Deadlift - 5x5 @ 235lbs

High Rep Heavy Density Training - Shoulders/Traps...

Pure Strength SP - 3x8-7-5 @ 150lbs

Rear Delt Fly- 3x8-7-5 @ 145lbs

Barbell Shrugs - 2x8-7-5 @ 325lbs

Overhead Plate Raise -2x8-7-5 @ 50lbs

Cash Out: Kettlebell Iron Cross -

3x10 - 16kg (35lbs)

1x10 - 14kg (30bs)

1x10 - 12kg (26lbs)

High Rep Heavy Density Training - Back & Chest...

Pure Strength BP - 175lbs - 2x8-7-5

BTN Pull Up - 15lbs  - 2x8-7-5

Incline DB Bench Press - 65lbs - 2x8-7-5

Dumbbell Row - 85lbs - 2x8-7-5

Cash Out - 

Low-to-High Cable Chest - 20lbs - 5x10 
L-Sit Pull Up - bodyweight - 5x5
Double Kettlebell High Pull - 16kg - (35lbs) - 5x10

High Rep Heavy Density Training - Shoulders/Traps

Pure Strength SP - 3x8-7-5 @ 145lbs

Rear Delt Fly- 3x8-7-5 @ 130lbs

Barbell Shrugs - 3x8-7-5 @ 315lbs

Overhead Plate Raise - 3x8-7-5 @ 45lbs

Cash Out: Kettlebell Iron Cross - 3x10 - 14kg (30lbs)

Chest/Back - One Kettlebell...

10 Sets of: 

5 Kettlebell Plyometric Push-Ups each side 

5 Kettlebell One-Arm Row each side 

5 Kettlebell Close Grip Press into Pullover 

All at 24kg (53lbs) 

"Forty Eight"...

Today is my 48th Birthday. I decided to do 480 reps with the 24kg Kettlebell. My workout looked like this:

16 rounds of: 

10 Russian Swings 

10 Close KB Push Ups 

10 Figure 8/Hold

I feel better at 48 than I did at 18! 

Eat clean. Train hard. Live life.