Gironda 8x8 - Arms…

Headbanger Chin Ups

Dips

EZ Bar Band Curls - 60lbs

Rope Pushdowns - 55lbs

*Green Band Reverse Curls in between sets - 5 reps 

Cash Out: Pelican Curls - 3x8

AVG HR - 119 BPM

MAX HR - 158 BPM

*@ Planet Fitness New Hartford

Chest/Back - 8x8…

Machine Incline Bench Press -  8x8 @ 140lbs

Seated Underhand Row - 8x8 @ 170lbs

Cash Out: 

Strait Arm Rope PullDowns - 10 @ 55-62.5-70

Upper Clavicle Raise - 5x5 @ 30lbs - this exercise trains from delts and the upper clavicle of the chest. 

Finally, The Monkey Bar Pull Up Ladder - 2 passes 

AVG HR - 122 BPM

MAX HR - 142 BPM

@ Planet Fitness New Hartford

Yoke Carries…

50x30M @ 185lbs....

23:13 (16 second PR!)

AVG HR - 136

MAX HR - 161

Rest Day…

Shoulders & Traps - 8x8...

Strict Military Press - 8x8 @ 75lbs

RopeUpright Row - 8x8 @ 70lbs

*Superset

DB Speed Press  - 5x8 @ 30lbs

Cable X Raise- 5x7 @ 30lbs

*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:  

Dynamic Front Lever 

Delt Sweeps - 35lbs

Dips - 2 reps @ 155lbs

AVG HR - 129 BPM

MAX HR - 154 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 90lbs

Dips @ 35lbs

*Superset

Rope Hammer Curls - 8x8 & 110lbs

Rope Pushdowns - 8x8 @ 1l0lbs

*Superset

Cash Out: 

Empty EZ Bar Curls - 1x25 @ 40lbs

Cheat EX Bar Curls - 2x5 @ 130lbs

AVG HR - 125  BPM

MAX HR - 151 BPM

“Severin”…

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5K

49:55,

without vest

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Gironda 8x8 - Chest & Back…

Vertical Reverse Bench Press - 135lbs*

LeverEdge High Row -50lbs + Red Band

*AFAP

1 1/4 repHorizontal Row - 5x8 @ 100lbs

Low-to-High Fly - 5x8 @ 30lbs

Cash Out: Blue Band BP - 5x5

AVG HR - 122 BPM

MAX HR - 147 BPM

Sprint Repeats…

Sprint Repeats - 25x10M 

AVG HR - 133 BPM

MAX HR - 159 BPM

92% Cardio 

Dumbbell Complex - Shoulders..

Lateral Raise/Reverse Later Complex - 8x8 @ 15lbs - AFAP

*15 second rest 

Leaning DB Upright Row - 8x8 @ 30lbs - AFAP

Cash Out: 

Delt Sweeps - 5x8 @ 25lbs

Standing Klokov Press - 5x3 & 135lbs

AVG HR - 129  BPM

MAX HR - 152 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 80lbs

Dips @ 25lbs  

*Superset

Rope Hammer Curls - 8x8 & 100lbs

Rope Pushdowns - 8x8 @ 100lbs

*Superset

Cash Out: 

Axle Bar Curls - 5x5 @ 85lbs

Orange Band Curls/Reverse Curls - 5x5/5

Muscle Up Push Aways - 5x5

AVG HR - 126  BPM

MAX HR - 152 BPM

Gironda 8x8 - Chest & Back…

LeverEdge Reverse Press - 210lbs*

LeverEdge High Row -70lbs + Red Band

*AFAP

Wide Flying Dips -8x8

Headbanger Pull Ups - 8x8

Cash Out:

DB Row - 2x3 @ 110lbs

Low-to-High Fly - 2x5 @ 60lbs then, 5x8 @ 40lbs

AVG HR - 129 BPM

MAX HR - 153 BPM

Trap Bar Deadlifts…

15x3 @ 320lbs

1 @ 410lbs

Then, 1 @ 500lbs! 

Pumped! I haven’t deadlifted in months. First time over 500lbs since August. 

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

Cash Out: 5x10 Sprints

AVG HR - 124 BPM

MAX HR - 146 BPM

Dumbbell Complex - Shoulders..

Lateral Raise/Overhead Raise Complex - 8x8 @ 25lbs

Leaning DB Upright Row - 8x8 @ 40lbs

Cash Out: Delt Sweeps - 5x5 @ 35lbs

AVG HR - 123  BPM

MAX HR - 145 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 70lbs

Foot Elevated Red Band Close Push Ups 

*Superset

Weighted Chin Ups - 3x8 @ 25lbs

Rope Pushdowns - 3x8 @ 130lbs

*Superset

Cash Out: 

Axle Bar Curls - 5x5 @ 85lbs

Orange Band Curls/Reverse Curls - 5x5/5

AVG HR - 117  BPM

MAX HR - 143 BPM

Gironda 8x8 - Chest & Back…

LeverEdge Reverse Press - 200lbs

Headbanger Pull Ups - 8x8

Wide Flying Dips -5x8

Dynamic Front Lever - 5x8

Cash Out:

DB Row - 3x3 @ 100lbs

Low-to-High Fly - 3x5 @ 60lbs

AVG HR - 130 BPM

MAX HR - 148 BPM

“Hill Sprints”….

15x50M*

*From mailbox at 44 to 42. 

Hill sprints might be the one exercise to rule all others. 10-20 reps of hill sprints over 50-70 yards, 3-4x a week will change your life. And in a very short amount of time”. - Jason Helmes

AVG HR - 125 BPM

MAX HR - 156 BPM

Mutt Bar - Shoulders…

4 Rounds For Max Reps

MB Klokov Press - 33lbs

MB Slightly Bent-over Upright Row - 33lbs

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

Cash Out:

Mutt Bar OH Raise - 5x10 @ 33lbs

AVG HR - 124 BPM

MAX HR - 148 BPM

Mutt Bar- Arms...

5 Rounds - 30 reps each round

Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Mutt Bar Extensions - 44lbs - Hammer Grip 

30 reps each round. 180 total reps

Cash Out: 

Isometric Static Flex

Blue Band Curls - 4x10

Blue Band Reverse Curls - 4x10

AVG HR - 122 BPM

MAX HR - 145 BPM

"Reverse BP Muscle Pull Up Lynne"...

5 Rounds For Max Reps:

LeverEdge Reverse Press - 180lbs

Muscle Pull Ups

RBP - 17-17-17-18”7-17

MPU - 10-10-10-10-10

85/50 - -135 total reps

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

Cash Out: 

Wide Flying Dips - 3x5

Neutral Grip PullDowns - 3x5 @ 180ls 

AVG HR - 131 BPM

MAX HR - 156 BPM

Farmers Carries & Sprint Repeats…

20x30M @ 112 lbs each hand (22lb Rogue Handles)

Sprint Repeats  - 10x10M 

Cash Out: Double DB Devils Press - 3x8 @ 15ls 

AVG HR - 127 BPM

MAX Hr - 152 BPM

8x8 - EZ Bar- Arms...

EZ  Curls - 60lbs

Triceps Extensions - 60lbs

Gray Band Curls - 8x8

Gray Band Pushdowns - 8x8

Cash Out: 

Isometric Static Flex

AVG HR - 122 BPM

MAX HR - 143 BPM

Chest/Back - Negative Accentuated Reps…

Negative Accentuated Machine Incline Bench Press - 5x10 @ 120lbs then, 150x3, 170x3, 190x3 & 210x2 (1/2 reps) 

Negative Accentuated Seated Underhand Row - 5x10  @ 160lbs then, 170x3, 190x3, 210x3, 230x3 & 250x3

Cash Out: 

Low-to-High Fly - 10 @ 25-30-35

Strait Arm Rope PullDowns - 10 @ 42.5-50-57.5

Upper Clavicle Raise - 5x5 @ 30lbs - this exercise trains from delts and the upper clavicle of the chest. 

Finally, The Monkey Bar Pull Up Ladder - 2 passes - 10 Pull Ups each

AVG HR - 117 BPM

MAX HR - 141 BPM

@ Planet Fitness Clifton Park

Dumbbell Complex - Shoulders..

Lateral Raise/Overhead Raise Complex - 8x8 @ 20lbs 

16 reps each combo.  129 total reps. 

Leaning DB Upright Row - 8x8 @ 35lbs

Phoenix - 8x8 @ 15lbs

AVG HR - 126 BPM

MAX HR - 165 BPM

Fairfield Inn - Plattsburgh

Dumbbell Snatches & Sprint Repeats…

DB Snatches - 30lb DBs - 5x10 - 50 reps 

Sprint Repeats - 20x10M 

AVG HR - 122 BPM

MAX HR - 139 BPM