Shoulders & Traps - 4x8...

AM:

Strict Military Press - 4x8 @ 85lbs

Kettlebell Monkey Row - 4x8 @ 35lbs*

*Superset

Plate Bent-over Lateral Raise - 8x8

@ 15lbs*

Plate Lateral Raise - 8x8 @ 15lbs*

*Superset 

“Sometimes, more is not always better. And when it comes to fitness in particular, you don’t need a fully equipped gym to work on your endurance, your explosiveness and your mobility. Sometimes, all you need is a single Weight Plate”! - Gronk Fitness

Cash Out: 

Delt Sweeps - 2x8 @ 35lbs*

Push Up + Strict HSPU Combo - 2x4

PM:

Hang Power Snatch - 2x15 @ 45lbs

Overhead Barbell Raise - 2x15 @ 45lbs

* Superset

Hang Power Snatch - 25 reps @ 95lbs

Cash Put: Slow Pull Up x 2 (60s & 37s) 

Gironda 4x8- Chest/Biceps....

Kettlebell Press - 4x8 @ 53lbs*

Bear Push Ups - 4x8*

Sternum Chin Ups - 2x6/Around the World Pull Ups - 2x6*

Kettlebell Hammer Curls - 4x8 @ 35lbs*

Iso Curls/ Prayer Pose

Kettlebell Reverse Curls - 4x8 @ 35lbs

Kettlebell Fly - 4x8 @ 35lbs

Cash Out: 

Empty Barbell Curls - 25 reps 

“Around the World”...

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)

* 10 Figure 8/Hold in between sets 

210 Kettlebell Swings and 200 Figure

8/Holds

Cash Out: One-Leg KB Deadlift - 5x5 @ 53lbs

Gironda 8x8 - Back/Triceps...

Seal Rows - 8x8 - 35lbs*

Barbell Row - 4x8 - @ 175/One-Arm KB Rows - 4x8 @ 70lbs*

*Superset

Close Grip Bench - 6x8 @ 146lbs

Kettlebell PJR Pull Over - 6x8 @ 53lb

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

There are two key benefits to this move:

1. It trains the long head of the triceps harder than any other movement. The stretch you get from it is insane.
2. It's elbow-friendly. Most exercises for triceps are hard on the elbows. But because you're combining both shoulder and elbow flexion/extension, your joints don't take as much of a beating.

How to Do It

1. Hold the dumbbell above you like you're about to do a normal pullover.
2. As you let your shoulders go into 180 degrees of flexion, flex your elbows and lower the dumbbells right behind your head. The triceps will be in a fully stretched position.
3. As you come up, extend the elbows and bring the dumbbell back above you. - T Nation

Cash Out: Reverse BP - 3x5 @ 175lbs

*At Sobo Strength &

Conditioning

Shoulders & Traps - 8x8...

Strict Military Press - 8x8 @ 75lbs

Kettlebell Monkey Row - 8x8 @ 35lbs*

*Superset

Klokov Press  - 4x8 @ 95lbs*

Delt Sweeps - 4x8 @ 35lbs*

*Superset

“The Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead. The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.

Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness 

Cash Out:  

Strict Press: 

115x1

145x1

155x1

165x1

170x1*

I am VERY happy with 170x1 at a bodyweight of 155lbs

Gironda 8x8- Chest/Biceps....

AM

Guillotine Press - 8x8 @ 145lbs *

Elevated Planche Push Ups - 8x8*

Plate Curls - 4x8- 35lbs (2-1-3

tempo)*

One-arm Kettlebell Reverse-Grip  Row - 4x8 @ 70lbs

Iso Curls/ Prayer Pose

Kettlebell Reverse Curls - 4x8 @ 35lbs

Kettlebell Fly - 4x8*

Cash Out: 

Elevated Planche Push Ups - 2x8*

Kettlebell Hammer Curls - 2x8 @ 35lbs*

*Superset

By far my favorite push up variation! They work your chest, triceps, shoulders AND biceps! Important infomoration for those working out at home with no equipment. You CAN train your whole body using only body-weight movements. —————————————————————PSEUDO PLANCHE PUSH-UPS “How can a push-up help you with the development of your biceps? We know; it sounds silly. And we agree with you.

That being said, the pseudo planche push-up is the exception to that rule; especially if you make one slight adjustment.

Instead of doing the push-up with your fingers pointing forward, do it with the fingers pointing backward.

This grip change, coupled with the mechanics of the exercise, will force your biceps tendon to do a lot of the heavy lifting.

How to do it: 

1. Get in a high plank with your fingers pointing backward

 2. Protract the scapula and lean forward as much as you can 

3. When you find the maximum leaning point, descend to the bottom position of a push-up, then push yourself back up 

4. Hold the lean throughout the entire movement. 

You will feel your biceps work and your anterior deltoid burning.

The pseudo planche push-up is a difficult exercise, but it’s certainly worth your while as one of the best bodyweight bicep exercises”. -StrengthGang.Com 

PM: 

Headbanger Pull Ups - 6x8

Archer Push Ups - 6x8 

Kettlebell Hammer Curls - 3x8 @ 53lbs

Barbell Carries...

Barbell Carries - 50x60M @ 185lbs. 

Took me 68 minutes. 

AVG HR - 137BPM. 

MAX HR - 193BPM

“Want a good body? Work at it. Want to be a success? Work at it. Want to be truly exceptional? Be a touch insane... You need a little bit of insanity to do great things”. - Henry Rollins

Gironda 8x8 - Back/Triceps...

Seal Rows - 8x8 - 35lbs*

Trap Bar Row/Deadlift - 8x8 - @ 155lbs*

*Superset

Football Bar Close Bench - 4x8 @ 98lbs*

Reverse Bar Dips - 4x8

*Superset 

Reverse Bench Press - 4x8 @ 165lbs

Cash Out: One-arm Kettlebell Row - 1x3 @ 150lbs

*At Sobo Strength &

Conditioning

Shoulders & Traps - 8x8...

Garage - AM:

Hang Muscle Snatch - 8x8 @ 65lbs

One-Arm KB Bent-over Lateral Raise - 8x8 @ 26lbs*

*Superset

KB High Pulls  - 4x8 @ 35lbs*

Delt Sweeps - 4x8 @ 25lbs* then, 2x15lbs

*Superset

Cash Out: Figure 8/hold & Slingshot -

2x8 @ 26lbs

Garage: PM

Overhead Plate Raise - 8x8 @ 35lbs*

KB Jump Shrugs - 8x8 @ 70lbs

*Superset

The Kettlebell Jump Shrug is an explosive shrug with a small jump and shrug at the top of each rep. Lower the weight to just above the kneecaps and explode upward as fast as possible. 

The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head. 

“Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation 

Gironda 8x8- Chest/Biceps...

AM:

Guillotine Press - 8x8 @ 135lbs then, 2x5 @ 185lbs* 

Kettlebell Fly - 8x8 @ 35lbs, then 2x5*

“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.

When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation

KB Hammer Curls - 4x8 - 35lbs*

Reverse-Grip Bent Over Row - 4x8 @ 155lbs*

*Superset

Iso Curls/ Prayer Pose

Cash Out:

Shield Pull Ups - 2x8

* Shield pull up is a special variation of the pull up where you pull your elbows in.  Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body. Keeping your elbows together will fry your chest muscles which isn't  common with pull ups or any pulling exercise.

Your chest muscles like the pectoralis major will get stronger and bigger, but the best benefits will happen to your arms. Your arms stay in a nice line during the repetition, which means you will hit more the brachialis muscle of the arms. Brachialis is the muscle on the side of the arm beneath the biceps. Your biceps are also heavily worked”. - Vavha Fitness

PM:

Foot Elevated Pseudo Planche Push Ups - 8x8

Drag Curl - 8x8 @ 45lbs

“Barbell Carries”...

I wanted to do Yoke Walks today while trying to practice social distancing. So,

I set up the rack in the driveway and carried my bodyweight (155lbs) back-and-forth 60M at a time. AVG HR - 143BPM! 

Barbell Carries - 30x60M @ 155lbs

"Do what you can, with what you have, where you are." - Theodore Roosevelt 

Gironda 8x8 - Back/Triceps...

Wide Football Bar Pull Ups - 8x8 

Football Bar Rows - 4x8- @ 138lbs

Football Bar Close Bench - 8x8 @ 78lbs

Underhand Dips - 4x8 - 20lb vest 

Reverse BP - 4x8 @ 135lbs

Then,

Reverse Bench Press - 3x3 @ 185lbs

One-arm Kettlebell Row - 3x3 @ 97lbs

*At Sobo Strength &

Conditioning

1RM Dip - 172.5lbs (2.5lb PR)

One-arm Cable Row - 8x8 @ 100lbs

Shoulders & Traps - 8x8...

Shoulders & Traps - 8x8...

Metfit - AM

LeverEdge Press - 4x8 @ 160lbs then, 2x5 @ 190lbs*

Seated Snatches - 4x8 @ 20lbs then, 2x5 @ 30lbs*

*Superset

Lean Back Cable Laterals - 8x8 @ 40lbs* then, 25x30lbs

Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs

*Superset

KB High Pulls  - 4x8 @ 35lbs*

Front Levers - 4 x 5 seconds*

*Superset

Cash Out: 20 C2W HSPUs

“Chest to wall more properly mimics the way your body will move in a freestanding handstand pushup. When doing it back-to-wall, you're encouraging high back arch and also allowing for wide elbows - something you cannot do in a freestanding HSPU if you want to maintain balance”. - Unknown

—————————————————————

Driveway - PM

Football Bar Overhead Raise - 8x8 @ 48lbs

KB Bent-over Lateral Raise - 8x8 @ 35lbs

“Flatten the curve”!

Got my home gym and two months worth of coffee! Bring on the lockdown! Let’s flatten the curve! 

“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

Gironda 8x8- Chest/Biceps...

Upright Machine Reverse Bench Press - 120lbs then, 3x3 @ 180lbs & 210lbs

Hanging Ring Flyes

Bear Push Uos - 4x8

Rope Hammer Curls - 4x8 - 60lbs*

Zottman Curls - 4x8 - 20lbs*

Smith Machine Reverse-Grip Bent Over Row - 8x8 @ 155lbs+

Pseudo Planche Push Ups - 8x5*

*Superset

Iso Curls/ Prayer Pose

“Yoke Runs”...

100 “Runs” x 30M @ 185lbs

“Weighted carries have been shown to have a positive impact on metabolic rate. Due to the full body muscular activation of the yoke walk the energy demand on the body is much higher. You can see increases in resting metabolic rate throughout a workout and some times after doing walks, which can have a positive effect on overall body composition”. - Bar Bend

Gironda 8x8 - Back/Triceps...

Wide Grip Pulldowns - 8x8 @ 130lbs

Neutral T-Bar Rows - 8x8 @ 90lbs

One-arm Cable Row - 8x30/40/50/60/70/80/90/100/110

Underhand Dips - 8x8 - 20lb Vest

LeverEdge Close Bench - 8x8 @ 190lbs

1/2 Rep Smith Machine Reverse BP - 

8x8 @ 135lbs 

Cash Out: 15 Second L-Sit - 20lb Vest

Shoulders & Traps - 8x8...

LeverEdge Press - 4x8 @ 160lbs then, 2x5 @ 190lbs*

Seated Snatches - 4x8 @ 20lbs then, 2x5 @ 30lbs*

*Superset

Lean Back Cable Laterals - 8x8 @ 40lbs* then, 25x30lbs

Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs

*Superset

Behind-the-Back Smith Machine Shrugs - 4x8 @ 275lbs*

Muscle Snatches - 4x8*

*Superset

Cash Out: 

Wide Grip Upright Row - 6 x 8 @ 30lbs (2-1-2 tempo) 

Front Levers - 6 x 5 seconds 

“”Delt Sweeps” work well for high reps in metabolic stress fashion: The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.

If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps. Start light and play around with it until you can feel the contraction”. - T Nation

Gironda 8x8- Chest/Biceps...

LeverEdge Incline Reverse Bench Press - 140lbs then, 3x3 @ 180lbs & 3x3 @  225lbs

Hanging Ring Flyes

Gironda Dip 

Renegade Curls - 4x8 @ 15lbs* 

Zottman Curls - 4x8 - 20lbs*

Smith Machine Reverse-Grip Bent Over Row - 8x8 @ 135lbs

Iso Curls/ Prayer Pose

Cash Out: 

Pseudo Planche Push Ups - 3x5

Human Flag - 3 reps

*Superset

“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.

“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness 

How to achieve the best shape of your life...

At 51 years old I’m in the best shape of my life. How? 

- Lift weights 4/5 days a week 

- eat at least 1 g of protein per pound of body weight 

- prioritize sleep

- Walk 5 miles a day

- Fast 16 hours a day 

Left - 165 pounds (2007) - 37 yrs old

Right - 155 pounds (2020) - 50 yrs old

Just throw out the scale. It doesn’t matter.

I have been intermittent fasting for over five years and cycling my carbs (eating more carbs on workout days - all post workout - and less on rest days). I’ve been very happy with the results. I have never been stronger and feel great. 

“Intermittent fasting reduces insulin levels, so you can actually increase your insulin sensitivity for better blood sugar management. At the same time, your body will release more growth hormone, which helps to preserve lean tissue and burn fat tissue". - Dr. John Berardi

Doing any of the above will help you get closer to achieving your goals. Doing all of them will almost ensure it’s success. 

Innovative? No. Difficult? No. You just need to be consistent.

Gironda 8x8 - Legs..

Hip Belt Squat - 8x8 @ 290lbs* then, 2x20 @ 200lbs

Yoke Walks - 185lbs*

*Superset

Cash Out:

• Shield Pull Ups - 3x5
• 30M Sprint Repeats x 10

“The Shield pull up is a special variation of the pull up where you pull your elbows in. 

Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body”. - Vavha Fitness

Gironda 8x8 - Back/Triceps...

Wide Grip Pulldowns - 8x8 @ 120lbs

Smith Machine Rows - 8x8 @ 135lbsl*

Around-The-World Pull Ups - 4x4*

*Superset

Leaning Underhand Dips - 8x8

LeverEdge Close Bench - 180lbs

Cash Out: 

1/2 Rep Smith Machine Reverse BP - 5x5 @ 185lbs 

Front Lever 

“The reverse-grip bench press is mostly used for triceps. Getting the bar out of the rack without a handoff and the torque on the wrists makes the free-weight barbell version feel kinda shitty.

When you use the Smith machine for these, you can turn your wrists out more than you could with the barbell, eliminating the stress on them that the barbell version creates. And also since you're not trying to stabilize the bar the entire time, you can load up the triceps with this version far better than you can with the barbell.

Try bringing it down about 2-3 inches from touching the chest. This will also overloaded your triceps much better than the full range of motion version”. - T Nation

“Leaning underhand dips: this is the best TRICEPS killer. It probably hits the triceps more than any other dip variation out there.

By leaning forward you increase the difficulty and chest engagement of the exercise! In the beginning just try to do dips with an underhand grip. If you do the same exercise with an overhand grip, you'll hit less triceps but more chest and shoulders”. - Vahva Fitness

Shoulders & Traps - 8x8...

LeverEdge Press - 8x8 @ 160lbs*

Seated Snatches - 8x8 @ 20lbs*

*Superset

Lean Back Cable Laterals - 8x8 @ 40lbs*

Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs

*Superset

Behind-the-Back Smith Machine Shrugs - 4x8 @ 275lbs*

Reverse Iron Cross Push Ups 4x80*

*Superset

Cash Out: Bird Pull Ups - 3x5 & Front Levers

The Bird Pull Up

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Chest & Back - 4x16...

Football Bar Bench - 2x16 -

128lbs (Elite 38lb bar) *2 inch deficit* 

Kneeling High-to-Low Cable Fly  - 2x16 @ 50lbs*

*Superset 

Reverse Grip DB Press - 4x16 @ 25lbs

Reverse Grip BP  - 4x8 @ 135lbs then 3 @ 185lbs

Strait Arm Pulldown - 4x16 @ 80lbs*

Dip Bar Pull Ups - 6x8*

*Superset

Close Grip Row - 2x16 @ 140lbs

Wide Grip Pulldown- 2x16 @ 120lbs

Cash Out: 

Dynamic Front Lever - 3x5*

Supine DB Hollow Press - 3x5 @ 5lbs*

*Superset

Pseudo Planche Push Up - 3x5 (fingers to side)

100 Flights of Stairs...

Avg HR - 131. 

Max HR - 150. 

Took me 45:00. 

Finished with Floor L-Sits. Worked up to 20 seconds. 

Arms - 4x16...

Dips - 2x16 @ bodyweight

Cable Drag Pushdown - 2x16 @ 80lbs

Smith Machine Reverse-Grip Bent Over Row - 4x16 @ 95lbs then, 2x8 @ 135lbs

ISO Biceps Holds/Prayer Hold

Tiger Bend Push Ups*

Hammer Curl - 4x8 @ 20lbs*

*Superset

High Bar Curls - 4x8

Zottman Curls - 4x8 @ 15lbs

Delt Sweeps - 4x16 @ 25lbs*

Plate Extensions - 4x16 @ 25lbs*

*Superset

Cash Out: Elbow Lever - 3x8

Front Lever x 3

*Gold’s Gym Fishkill