Gironda 8x8 - Arms....

Hammer/Close Grip Chin - 8x8 (10lbs) 

Vertical Close Grip Bench - 135lbs

*Superset

Rope Pushdowns - 120lbs 

Pelican Curls - 8x8

*Superset

  

Cash Out:

Step Forward DBL Cable Curls - 5x8 @ 30-50-70-50-50

AVG HR - 115 BPM

MAX HR - 143BPM

Gironda 8x8- Shoulders & Traps..

Cable Shoulder Press - 50lbs*

Lean-back Lateral Raise - 50lbs*

Superset

Cable Monkey Shrug - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*

Cash Out: 

Atlas Stone Press - 3x5 @ 95lbs

AVG HR - 124 BPM

MAX HR - 161 BPM

Atlas Stone to Shoulder...

100 x 95lbs

AVG HR - 123 BPM

MAX HR - 151 BPM

“Atlas stone lifting is a Compound exercise so it works multiple muscle groups and is taxing on the entire body.

Prominent muscle groups likely to get targeted are the upper and lower back, hips, hamstrings and the biceps.

Other muscle groups include the entire core, forearms and hands, chest, glutes and calves”. - Iron & Strength 

Gironda 8x8 - Chest/Back..

Orange Band Foot Elevated Neutral Push Ups* 

Barbell Rows - 95lbs*

*Superset

Horizontal Rows - 120lbs

“Paramount” Fly - 8th plate then, 5@10, 5@13

Cash Out :

Orange Band Push Ups  - 25 reps 

Headbanger Pull Ups - 25 reps 

AVG HR - 122 BPM

MAX HR - 151

PM - Garage

Reverse Bench Press - 8x5 @ 137lbs

Trap Bar High Pull - 8x5 @ 145lbs

Gironda 8x8 - Arms...

Hammer Grip Chin - 8x8

Neutral Grip Vertical Bench Press - 120lbs

*Superset

Triceps Pushdowns - 120lbs 

Pelican Curls - 8x8

*Superset

  

Cash Out:

Around-the-World Pull Up - 3x2/2

Football Bar Hammer Curl - 2x25 @ 37lbs 

AVG HR - 128 BPM

MAX HR - 150 BPM

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 100lbs*

Lean-back Lateral Raise - 45lbs*

Superset

Delt Sweeps - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*

Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set

Cash Out: 

Log Clean & Press - 

127x1 

177 - (Clean - NO PRESS) 

157x1

AVG HR - 120 BPM

MaAX HR - 147 BPM

Pick Shit Up & Put It Down...

Sandbag Bearhug Squats - 2x5 @ 150lbs

Atlas Stone Shoulder & Carry - 10x30M @ 95lbs

Sprint Repeats- 15 x 10M 

AVG HR - 124 BPM

MAX HR - 154 BPM

Gironda 8x8 - Chest/Back:...

AM - Metfit 

Hanging Ring Fly*

Barbell High Pull - 75lbs*

Superset

LeverEdge High Rows - 90lbs

Low-to-High Cable Fly - 40lbs

Cash Out :

Green Band Push Ups  - 25 reps 

Headbanger Pull Ups - 25 reps 

Dead Stop Barbell Row- 2 @ 225lbs, 2 @ 275lbs

AVG HR - 116 BPM

AMX HR - 152 BPM

PM - Garage

Wide Neutral Bench Press - 8x3 & 186lbs 

them, 2 @ 216lbs

Trap Bar High Pull - 8x3 @ 115lbs

*Superset

Gironda 8x8 - Arms...

L-Front Lever Pull Up 

Pelican Curls

*Superset

Triceps Pushdowns - 120lbs 

Dips

*Superset

  

Cash Out:

Around-the-World Pull Up - 3x2/2

EZ Bar Curl Reverse/Wide/Close  - 3x8 each - 40lbs 

Sandbag Cleans 3x3 @ 100lbs

AVG HR - 119 BPM

MAX HR - 155 BPM

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 90lbs*

Lean-back Lateral Raise - 40lbs*

Superset

Delt Sweeps - 4x8 @ 25lbs*

Overhead Plate Raise - 4x8 @25lbs*

Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set

Cash Out:

 150lb Sandbag Throw - Over the shoulder! X2

AVG HR - 117 BPM

MAX HR - 138 BPM

Atlas Stone & Sandbag Carry...

Atlas Stone to platform (lowest)

10 reps at 95lbs. 

Then, Stone to Shoulder 

95x1

115x1

155 - FAIL X 2! (My current bodyweight)

Sandbag Carry:

150 lb sandbag - 2x30M

100lb sandbag - 10x30M

AVG HR - 122 BPM

MAX HR - 153 BPM

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 40lbs*

Close Grip Pulldowns - -120lbs*

Superset

Banded Snatches - 8x8 (Red)

Low-to-High Cable Fly - 40lbs

Cash Out :

Headbanger Pull Ups - 25 reps 

AVG HR - 122 BPM

AMX HR - 152 BPMP

Gironda 8x8 - Arms...

Hammer Grip Pull Up 

Close Grip Push Ups 

*Superset

DB Curls - 30lbs

Lying KB Triceps Extensions - 20lbs

*Superset

Cash Out:

Around-the-World Pull Up - 4x3/3

EZ Bar Curls - 2x25 @ 40lbs

AVG HR - 123

MAX HR - 151

*@ Planet Fitness Clifton Park

Gironda 8x8 - Shoulders/Traps...

Standing DB Press - 8x8 @ 30lbs*

Slightly Bent-over Plate Lateral - 8x8 @ 25lbs*

Then, OHPR - 3x8 @ 35lbs

*Superset

Bent-Over Lateral - 3x8 @ 40lbs

Rear Machine Fly - 70-85-100-115-130 x10

Cash Out:

TRX Face Pull - 5x8 (Bridge) 

DB Shrugs - 5x8 @ 75lbs

Tuck Planche Push Ups - 3x5

AVG HR - 123 BPM

MAX HR - 148 BPM

LeverEdge Deadlift...

200x5

290x5

380x5

470x5

560x2

610x1

630x1

655x1- Pumped! 5lb PR! 

I weighed 154lbs today. That’s 4.25x my BW! 

“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

10x10 -Back & Biceps Compound Set...

Football Hammer Bar Curls - 10x10 - 67lbs 

Hammer Grip BW v-Row - 10x10

*Superset

*Bar weighs 37lbs

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

2x25 Bamd Curls (Orange & Grey)

Static Flex

AVG HR - 129 BPM

MAX HR - 156 BPM

Chest & Triceps Compound Set...

Reverse Grip Football Bar Press - 10x10 @ 107lbs  (37lb Elite Lifts Multi Grip Bar)

Green Bend Dips - 10x10

*Superset

100reps or each. 200 reps total! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Low-to-High Fly - 3x8 @ 40ls 

KB Triceps Extensions - 3x8 @ 53lbs

Iron Cross Practice - x2

AVG HR - 123 BPM

MAX HR - 153 BPM

Trap Bar DL - High Bar....

150x5

240x5

330x3

420x1

460x1

Then, 25 sets of 3 @ 330lbs! Grip was definitely a limiting factor. Could barely hold on at the end. 

Building my strength back! One rep at time. 

Chest & Triceps Compound Set...

Reverse Grip Football Bar Press - 10x5- 146lb then 20x5 @ 96lbs

Blue Band Pushdowns - 30x5

*Superset

150 reps or each. 300 reps total! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out:  Elbow Lowers - 3x5

Elbow Lowers: great exercise that focuses on triceps and core.  Via @gymnasticbodies 

AVG HR - 125 BPM

MAX HR - 144 BPM

Back & Biceps Compound Set...

DB Curls - 15x5 - 35lbs (regular, Doble, hammer)

Hammer Strength Pulldown - 15x5 - 140lbs

*Superset

Pelican Curls - 5x5

TRX Row - 5x5

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 2x25 - Empty Barbell Curls (45)

AVG HR - 122 BPM

MAX HR - 148 BPM

Did a combination of low and high reps today. Finished my arm workout with 2x25 of curls with empty 45b bar. Goal is to work up to 1x100. Incredible pump.

Very Light Weight, Very High Reps

Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do ANYTHING for building muscle? Here’s a hint… it’s not about resistance… it’s about physiology.

In order for a muscle to grow, first you’ve got to stimulate growth by overloading it with resistance – no argument there. But AFTER you’ve stimulated the growth, you’ve got to supply NUTRIENTS to the muscle cells to help them rebuild.

What if your blood supply is poor to the trained muscle? Got a muscle group that doesn’t pump up very easily? It’s probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.

THAT is where light weight and very high reps come into play. You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).

The high reps sets don’t directly CAUSE muscle growth (the resistance isn’t high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily. - leehayward.com 

Shoulders & Trap Compound Set...

Seated Klokov Press - 15x5 @ 95lbs*

Slightly Bent-over Plate Lateral - 15x5 @ 35lbs*

* Superset 

75 reps each. 150 total 

Rear Machine Fly - 70-80-90-100-110-120 x10

DB Military Press 65x3, 70x2, 55x3x5

Cash Out: Kettlebell Lawnmowers - 3x5 @ 53lbs

Kettlebell Lawnmowers: It's like a one-arm upright row, but done in an explosive fashion. You'll feel like the motion is similar to trying to start a difficult lawn mower. Lean forward a bit, then really explode the kettlebell upwards”. - T Nation

AVG HR - 123 BPM

MAX HR - 163 BPM

Trap Bar Deadlift - Low Bar...

245x3

335x3

425x1

475x1

525 - FAIL (Would have been a 5lb PR) 

505 - FAIL x1

500 - FAIL x1

AVG HR - 124

MAX HR - 158

Pulled the plug. Live to fight another day. 

Pretty happy with 475lbs after removing from the pinched nerve. Time to build back my strength. Feel old and weak today! 

Finished with 10 Yoke Caries at 185lbs. 

Chest & Triceps Compound Set...

Reverse Grip Football Bar Press - 10x5- 98lbs

Close Grip Football Bar Press- 10x5 - 98lbs

*Superset

50 reps or each. 100reps total! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Reverse Grip Football Bar Press - 2x15 - 98lbs

Wide Grip Football Bar Press - 2x15 - 98lbs

Static Flex

AVG HR - 119

MAX HR - 140

Back & Biceps Mutt Bar Compound Set...

Mutt Bar Curls - 30x5 - 55lbs

Reverse Mutt Bar Row - 30x5 - 55lbs

*Superset

150 reps or each. 300 reps total! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Static Flex

AVG HR - 124 BPM

MAX HR - 153 BPM

Shoulders - Bands...

Overhead Band Pull Apart

Banded Victory Raise 

*Superset

“Do you want a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? well look no further. 

The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you can’t use you can’t compensate with your upper traps.

Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron

30 reps @ Blue (Light)

30 reps @ Green (Medium)

30 reps @ Orange (Heavy)

30 reps @ Green (Medium)

30 reps @ Blue (Light)

150 reps each. 300 total reps. 

Cash Out: 

Upright Row - 5x15 @ Black (Ultra-heavy) 

Mutt Bar Farmers Walk...

1.5 miles @ 66lbs. 

A lot harder than it looked on paper. 

Hard to get comfortable in the back rack position. 

AVG HR - 119

MAX HR - 139

Back & Biceps Compound Set...

Pelican Curls - 15x5

Double Kettlebell Row - 15x5 - 35lbs

*Superset

Kettlebell Curls - 5x5- 35lbs

TRX Row - 5x5

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Static Flex

AVG HR - 119 BPM

MAX HR - 146 BPM

"Mutt Bar Push Day"...

5 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 66lbs

Mutt Bar Hammer Grip Floor Press - 66lbs

Reverse Grip Floor Press: 25-25-25-25-25

Hammer Grip Press: 25-25-25-25-25

 250 total reps! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

AVG HR - 125 BPM

MAX HR - 167 BPM

“Using a reverse grip shifts the emphasis to the upper pecs, mainly the clavicular head. Your shoulders and triceps continue to assist — although the triceps work harder as compared to a standard press — while the biceps again stabilize your movements. The effect is similar to performing the exercise on an incline bench. Using a reverse grip and spreading your hands a few inches wider than shoulder-width apart increases the intensity on your upper pecs by about 27 percent, relative to the standard bench press, according to Muscle & Fitness”. - Chron.Com

Mutt Bar - Shoulders

4 Rounds For Max Reps...

Mutt Bar Klokov Press - 33lbs

Mutt Bar Wide Grip Upright Row - 33lbs

30-30-30-30 reps each. 240 total reps

Cash Out:

Mutt Bar Overhead Raises - 6x10 @ 33lbs

AVG HR - 125 BPM

MAx HR - 161 BPM