49s - Shoulders/Traps...

Scrape The Rack Press - 4x7 @ 125lbs/3x7@95lbs - 49 reps

DB Bench Bent-Over Lateral Raises - 25lbs - 7x7 - 49 reps then

Dumbbell Shrugs - 7x7 @ 110lbs

Cash Out: Face Pull - 50lbs - 7x7 - 49 Reps

49s Arms...

Rope Pushdowns - 120lbs - 7x7 - 49 Reps

Hammer Curls - 55lbs - 7x7 - 49 Reps

Dips - 60lbs - 7x7 - 49 Reps

Preacher Curls - 51lbs - 7x7 - 49 Reps

Cash Out; Close V Grip Hammer Curl - 4 sets @ 50lbs

Kettlebell Swings & 200M Hill runs...

First time doing a Kettlebell Swing & Hill Run in a long time. Felt great to “run” outside. 

AMRAP 20:
10 Russian KB Swings (53)
200M Run
10 rounds plus 10 Swings & 100M

Avg HR: 162
Max HR: 187

49s - Chest/Back...

Cash In: 2x Pegboard

LeverEdge Incline Bench Press - 210lbs -7x7 - 49 Reps

LeverEdge Row- 200lbs - 7x7 - 49 Reps

Pegboard - 5x Up & Down

Low-to-High Cable Fly - 70lbs - 7x7 - 49 Reps

Cash Out: Max Reps Bench @ 185 and one pegboard climb up middle of board

Link:  

video of my pegboard climb

Amrap Deadlift x 2 for Max Weight & Clap Push Ups...

AMAP Sets of 2 Deadlifts @
235, 255, 275, 295, 315,
325, 335, 345, 355, 365,
375, 385, 395, 405, 415,
425lbs

Cash Out: 20 Clap Push Up

49s - Shoulders/Traps...

LeverEdge Shoulder Press - 180bs- 7x7 - 49 reps

One Arm Cable Bent-Over Lateral Raises - 50lbs - 7x7 - 49 reps then, 2x7 @ 40lbs

Wide Grip Upright Rows - 105lbs - 7x7 - 49 reps 

Dumbbell Shrugs - 7x7 @ 105lbs

Cash Out:

Seated Barbell Underhand Front Raise - 3x7 @ 10lbs

49s Arms...

Close Grip Bench Press - 200lbs- 7x7 - 49 Reps - 49 Reps

Hammer Curls - 50lbs - 7x7 - 49 Reps

Dips - 55lbs - 7x7 - 49 Reps

Preacher Curls - 50lbs - 7x7 - 49 Reps

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 @ 450lbs

* Set 5: HEAVY set, 5 reps @ 500lbs

EDT - Shoulders/Traps...

Had zero time to workout this weekend until 7:15pm tonight. Thankful to have weights in the garage. Got a quick shoulder workout in. Something is always better than nothing!

EDT - Shoulders/Traps...

PR One - 15 Minutes:
Military Press - 75lbs - 100 reps
Barbell Upright Row - 75lbs - 100 Reps

3 minute rest

OTM - 10
5 Hang Power Cleans - 95lbs - 50 Reps

“Do what you can, with what you have, where you are''.

49s Arms...

Close Grip Bench Press - 195lbs- 7x7 - 49 Reps then, 3 reps @ 225lbs

Hammer Curls - 45lbs - 7x7 - 49 Reps

Rope Press downs - 120lbs - 7x7 - 49 Reps

Rope Hammer Curls - 120lbs - 7x7 - 49 Reps

49s - Chest/Back

LeverEdge Incline Bench Press - 200lbs -7x7 - 49 Reps

Dumbbell Row- 95lbs - 7x7 - 49 Reps

Barbell Decline Bench - 225lbs - 3x7, 185 - 4x7 - 49 reps

Pull Ups - 10lbs - 7x7 - 49 reps

Cash Out: Low-to-High Cable Fly - 50lbs - 7x7 - 49 Reps

49s - Back Squat...

Back Squat - 226lbs - 7x7 - 49 Reps 

* felt heavy. I plan on adding one pound a session going forward. 

49s - Shoulders/Traps...

LeverEdge Shoulder Press - 170lbs- 7x7 - 49 reps

One Arm Cable Bent-Over Lateral Raises - 50lbs - 7x7 - 49 reps then, 2x7 @ 40lbs

Upright Rows - 100lbs - 7x7 - 49 reps 

Overhead Dumbbell Raises - 5x 7 @ 20lbs/2x7 @ 25lbs - 49 reps

Cash Out:

Dumbbell Shrugs - 3x10 @ 100lbs

Seated Incline Shrugs - 3x10 @ 60lb

49s Arms...

Tri Press - 70lbs - 7x7 - 49 Reps

Barbell Curls - 100lbs - 7x7 - 49 Reps

Weighted Dips - - 7x7 - 49 Reps

Chin Ups - 7x7 - 49 Reps

• 26lb chains 

49s - Chest/Back...

LeverEdge Bench Press - 255lbs -7x7 - 49 Reps

Dumbbell Row- 90lbs - 7x7 - 49 Reps

Barbell Incline Bench - 155lbs - 7x7 - 49 reps

Pull Ups - 5lbs - 7x7 - 49 reps

Cash Out: Low-to-High Cable Fly
30x7, 40x7, 50x7x5

Back Squat - 215lbs - 7x7 - 49 Reps

Back Squat - 225lbs - 7x7 - 49 Reps 

* felt heavy. I plan on adding one pound a session going forward. 

49s - Shoulders/Traps...

LeverEdge Shoulder Press - 165lbs- 7x7 - 49 reps

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

Upright Rows - 90lbs - 7x7 - 49 reps then, 3x7 @ 110lbs

Overhead Plate raises - 60lbs - 7x7 - 49 reps

49s Arms...

Tri Press - 75lbs - 7x7 - 49 Reps

Preacher Curls - 50lbs - 7x7 - 49 Reps

Weighted Dips - 50lbs - 7x7 - 49 Reps then, 13 reps @ 90lbs

Chin Ups - 15lbs - 7x7 - 49 Reps

Cash out: 2 in 1 preacher curls - 15lbs

49s - Chest/Back

LeverEdge Bench Press - 250lbs -7x7 - 49 Reps, then top-hold alternating one-arm presses 1x7/1x5 @ 150lbs

Barbell High Pull - 105lbs - 7x7 - 49 Reps

Incline DB Fly - 50lbs - 7x7 - 49 reps

Pull Ups - 7x7 - 49 reps

Cash Out: Low-to-High Chest Raise - 30x10, 40x10, 50x10