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