Sunday, June 30, 2019

Gironda 8x8- Shoulders & Traps..

Two-handle Seated Cable Shoulder Press - 60lbs


Cable Bent-over Laterals - 20lbs


Cable Incline Seal Row - 30lbs


Standing Dumbbell Lateral Up & Outs - 15lbs


Shrugs - 8x8 @ 100lbs then, 1x8 @ 125lbs


Cash Out: 

60 Second Pull Up 

Seated Calf Raises - 8x8 @ 70lbs

Saturday, June 29, 2019

Gironda 8x8 - Back/Triceps...

AM: Metfit 

V-Handle Negative Pulldowns - 100lbs (2 second pause at bottom)

“For bodybuilding, the lat pulldown is important for back development, especially in light of the problem with pull-ups. It creates a safer and more controlled stage for technically sound reps which hit key muscles. 


Though the pulldown and pull-up are less focused on the true mid-back, adding a pause at the peak of contraction (when the handle is at its lowest) can be a humbling experience. The amount of mid-back activation that's added by a simple one-second pause can create deep muscle soreness that lasts days after your workout”. - T Nation 

Trap Bar High Pulls - 135lbs

Dips - 35lbs - 5x8* then, 135x4

Close Grip Bench Press - 155lbs - 5x8*

*Superset

Cash Out: Decline Diamond Push Ups - 1x8 @ 35lbs

PM: Garage

Five sets of:

Max reps of Close Grip BP @ 185lbs

11-9-7-5-7 (failed on the 8th rep near the top. As you will see...)

Friday, June 28, 2019

Gironda 8x8 - Chest/Biceps...

AM: Metfit
Incline Dumbbell Press - 60lbs*
LeverEdge Bench - 220lbs*

High Cable Fly - 50lbs

Arm Blaster Rope Hammer Curl - 80lbs*
Fat Bar Chin Ups*
*Superset
*Rested 15-30 seconds in between sets. 

Cash Out: 
“Back Off Chin Ups”
5x25lbs
4x35lbs
3x45lbs
2x55lbs
Then, max reps as BW - 5 

PM: Driveway

Kettlebell Squat Curls - 8x8 @ 70lbs

Performing kettlebells curls while holding an eccentric isometric squat position produces incredible levels of tension in the biceps particularly in the top contracted position of the curl.  Rather than leaning back at the top of the movement (a common tendency to subconsciously release tension from the biceps), the squat position forces the lifter to stay slightly leaned over.  This slightly angled position combined with the hanging nature of the kettlebells provides continuous levels of significant tension throughout the movement thereby creating occlusion and cellular swelling of the biceps. 

In addition the rigid squat position leaves little to no room for cheating or using momentum to help lift the weight.  This forces the lifter to rely solely on smooth yet forceful contractions of the biceps to complete the movement. The resulting levels of intramuscular tension and metabolic stress turn this simple squat and curl motion into an incredibly potent stimulus for eliciting growth in the arms. 

As an added bonus the this movement does wonders for enhancing lower body mobility, hip mechanics, and squatting technique as the lifter will be required to spread the knees and unlock the hips order to fit the kettlebells between their legs. -AdvancedHumanPerformance.com




Thursday, June 27, 2019

Snatch Grip & Trap Bar Deadlift...

Snatch Grip - 4x8 @ 235lbs

Trap Bar Deadlift - 4x8 @ 315lbs (finish with ten second negative and 3 second pause st the knee) 

Cash Out: 2x8 GHD Raise* 

*Insanely difficult. At least for me!


Tuesday, June 25, 2019

Gironda 8x8- Shoulders & Traps..

Two-handle Seated Cable Shoulder Press - 50lbs

DN Bent-over Laterals - 25lbs

Incline Seal Row - 35lbs

Wide Grip Barbell Upright Row - 70lbs

Cash Out: Barbell Up & Outs - 15lbs


Start in a hammer grip position. Raise both dumbbells up at the same time to your face at about shoulder width. While holding the dumbbells out in front, you move your hands out to the sides, pausing at the sides as well as before lowering to the starting point. Via @ smith.julian

Monday, June 24, 2019

Gironda 8x8 - Back/Triceps...

Weighted Pull Ups - 25lbs

High Pulls - 75lbs

Dips - 30lbs - 4x8*

Close Grip Bench Press - 155lbs - 4x8*

*Superset

Cash Out: 25 Medicine Ball Push Ups

52 minutes. 

Sunday, June 23, 2019

Gironda 8x8 - Chest/Biceps...

AM: Metfit 

Incline Dumbbell Press - 55lbs

LeverEdge Bench - 210lbs

High Cable Fly - 40lbs

V-Bar Cable Hammer Curl - 50lbs

Fat Bar Chin Ups*

*Superset


*Rested 15-30 seconds in between sets. 


Cash Out: 2 Chin Ups @ 90lbs


PM: Garage

Crush Curl - 8x8 @ 53lbs

To perform the kettlebell crush curl, you simply grasp the kettlebell on each side with a palms-facing grip. Squeeze as hard as you can This will serve to keep the kettlebell from falling to the ground.

Starting at the bottom position, your elbows will be fully extended and the kettlebell should be in front of the thigh area. Keep your back straight throughout this exercise. While 

squeezing the kettlebell, slowly curl the kettlebell up. Pause at the top and lower the kettlebell in a controlled manner, all the while "crushing" the kettlebell. It’s a lot harder than it looks! - Source: http://EzineArticles.com/1011029

Saturday, June 22, 2019

Snatch Grip Deadlift 8x8...

8x8 @ 225lbs

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:
"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.
If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.
This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.
If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that". - T Nation



Then,
Trap Bar Deadlift
135x1
225x1
315x1
365x1
415x1 (SLOW negative)



Cash Out: Max Reps DB Goblet Squat @ 125lbs. Got SIX! Goal is double digit. 

Friday, June 21, 2019

Gironda 8x8- Shoulders & Traps..

AM: Metfit

Two-handle Seated Cable Shoulder Press - 40lbs

DN Bent-over Laterals - 20lbs*

Seal Row - 35lbs*

*Superset

Cable Upright Row - 110lbs

Cash Out: Banded Overhead Lateral Raises. - 8x8 with orange band


PM: Garage

Kettlebell Iron Cross - 8x8 @ 35lbs

Thursday, June 20, 2019

Gironda 8x8 - Back & Triceps...

V-Bar Pull Ups 
Archer Pull Ups - 4x8
Push Downs - 100lbs*
One DB Triceps Extension - 50lbs*
*Superset
Cash Out: 
Double DB Row - 3x3 @ 100lbs
SLOW Close Grip BP - 3x3 @ 205lbs



Felt STRONG today. I guess those two consecutive rest days helped. Who knew? 

“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

Monday, June 17, 2019

Gironda 8x8 - Chest/Biceps...

AM: Metfit 

LeverEdge Bench - 200lb

Incline Dumbbell Press - 50lbs

Low-to-High Fly - 50lbs

Drag Curls - 50lbs*

Zottman Curls - 15lb (Fat Grips)*

*Superset

*Rested 15-30 seconds in between sets. 

Cash Out:  Max Fat Grip Chin Ups - 17 

PM: Garage

Kettlebell Hammer Curls - 8x8 @ 35lbs

Saturday, June 15, 2019

Gironda 8x8- Shoulders & Traps..

DB Lateral Raise – 20lbs

DN Bent-over Laterals - 20lbs

*Superset (15 second rest)

Seal Row - 35lbs

Cable Upright Row - 100lbs 


Then, complex of:

6 hang snatches 

6 snatch grip presses

6 clean grip presses

6 hang cleans 

6 high pulls


*all at 65lbs

. Repeat once for 60 total reps.  


Cash Out: “Dumbbell Runs” - 5 @ 75lbs

Friday, June 14, 2019

Gironda 8x8 - Back & Triceps...

V-Sit Pull Ups 
Underhand Barbell Row- 140lbs
LeverEdge Close BP - 190lbs
Dips - 25lbs then, max reps @ bodyweight - 34


Thursday, June 13, 2019

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 190lbs

Incline Dumbbell Press - 40lbs then, 100x8! (THREE Rep PR!)

Low-to-High Fly - 50lbs

Drag Curls - 45lbs

Zottman Curls - 15lbs* then, 1x5 @ 40lbs

*Superset


*Rested 15-30 seconds in between sets. 


Cash Out: 

Slingshot Bench - Max reps @ 225lbs - 15 

Max Chin Ups - 22 reps

Wednesday, June 12, 2019

Farmers Carries...

10x30M @ 320lbs (160 each hand)

"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

Tuesday, June 11, 2019

Legs...

Box Squats 
135x3
185x3
225x3
*12 inch box 

Back Squats 
225x5
225x5
225x5
250x3
275x1 

Trap Bar Deadlift
135x3
225x3
315x3
405x3
480x1

Pretty happy with my back squats considering I haven’t done them in a while. Focused on depth. Not a bad day after multiple meeting and 200+ miles of driving. 
Now: Time to eat! 


Monday, June 10, 2019

Gironda 8x8- Shoulders & Traps..

LeverEdge Press - 190lbs

DB Lateral Raise – 25lbs*

DN Bent-over Laterals - 25lbs*

*Superset

Cash Out: Kettlebell Overhead Raise - 5x10 @ 35lbs

“You want to bring them all the way over had to in order to engage the upper and lower trap to more significant degrees then if you only come up to 90 degrees of shoulder flexion. 

Due to the way the kettlebell is made, there is a bit more pull forwards as you reach the top, and this means the traps have to work a bit harder. Especially the lower ones”. - Paul Carter, T Nation 

Sunday, June 9, 2019

Gironda 8x8 - Back & Triceps...

Pull Ups - 20lb vest 

Underhand Barbell Row- 135lbs

LeverEdge Close BP - 180lbs*

Dips - 20lb DB*

*Superset


Cash Out: 

Single Arm Lat Pulldown - 3x5 @ 60/80/100

Overhead Extensions - 3x8 @ 65lbs

Saturday, June 8, 2019

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 180lbs
Incline Dumbbell Press - 35lbs
Low-to-High Fly - 40lbs
Drag Curls - 40lbs*
Zottman Curls - 12lbs*
*Superset

*Rested 15-30 seconds in between sets. 

Cash Out: 
Flying Superman Push Ups - 5x4


Slow Chain Chin Ups - 5x4 @ 32lbs
Hanging Ring Flyers - 3x8

Friday, June 7, 2019

“Monti”...

SCALED TO:
3 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
75lb hang cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
75lb hang snatches, 10 reps
1:02:15 



RIP Sgt. 1st Class Jared C. Monti *Rx is FIVE rounds & 135lbs from the ground. 

“Never give up. Do your best. Do the right thing”. - Jared Monti

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.





Wednesday, June 5, 2019

Gironda 8x8- Shoulders & Traps..

LeverEdge Press - 190lbs
DB Lateral Raise – 25lbs
DN Bent-over Laterals - 25lbs
Cable Upright Row - 90lbs then, 2x8 @ 140lbs

* AT LEAST 30 seconds in between sets! 
Cash Out: 

Seated DB Snatches - 35-30-25-20-15x8 then, 40x5x3


Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.
The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.
If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift.
As a bonus, you'll also light up your traps”. - Lee Boyce, T Nation 

Monday, June 3, 2019

Arms - 10x10...

Smith Machine Close Grip Press - 135lbs
Rotational DB Curls - 25lbs



Cash Out:
Decline Diamond Push Up - 2x10 @ 35lbs
Rotational DB Curls - 2x5 @ 25lbs

Sunday, June 2, 2019

“Bobby Maximus” - The Holy Trinity...

AMRAP 30 of: 
5 pull ups
8 push ups
5 pull ups
7 dips
16 rounds even 



160 pulls ups
128 push ups
112 dips
400 total reps 

Brutal. 

Saturday, June 1, 2019

100 Hang Snatches @ 95lbs ...

Couldn’t make it to the gym today. Thankful to have weights in the garage and driveway. It is a balmy 72 degrees!. Got a quick workout in. Something is always better than nothing!
100 Hang Snatches @ 95lbs


“Building a gym in my garage was one of the best thing I’ve ever done. I love the training environment of a gym but when life gets in the way - which is most of the time - I have zero excuses. Something is ALWAYS better than nothing. Discipline equals freedom”! - Jocko Willink

#garagegym #kettlebellrob