Chest/Back: 10-8-6-15...

Elite Swiss Barr BP - 127-157-187-127

Standing Close Grip Lat PullDowns - 60-90-120-50

Low-to-High Cable Fly - 40-50-60-30

Shield Pull Ups -10-8-6-15 (15 was regular pull ups)

AVG HR - 118 BPM

MAX HR - 153 BPM

“The L-sit and the pull-up are spectacular strength-builders all on their own. Combining them into an L-sit pull-up brings out previously untold benefits all into the same exercise. You’ll be skyrocketing your full-body coordination, all the while bringing your core strength to a completely new level. Learning the L-sit pull-up might require quite a bit of dedication and practice, but putting in the sweat will pay you back in spades”. - Barbend 

Cash Out:

Human Flag Practice 

Did 4 attempts - the longest I can’t currently hold it is 8-9 seconds. Goal is ten. I can’t train it too often because the amount of strain it puts on the tensions in my elbows. 

“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