Trap Bar Romanian Deadlift…

No time to make it to the gym today. Luckily, I have everything I need at home. 

Trap Bar RDL - 10x10 @ 185lbs 

“Building a gym in my garage (basement) 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

Targeted Muscles: “When you do a trap bar deadlift, the muscle recruitment pattern is actually very similar to a squat. Your quads are the primary movers along with your hamstrings and glutes.

Now when performing a trap bar RDL, your quads still have to work to get the bar off the ground for the first rep but for the rest of the set, the load is on your posterior chain.

In essence, you can think of trap bar deadlifts as working your entire leg and back while trap bar RDLs will primarily target your posterior chain”. - Fit Dominium

AVG HR - 119 BPM

MAX HR - 156 BPM

Shoulders: 6-12-25…

Three sets of:

Kettlebell Iron Cross x 6 reps (54)

Kettlebell Military Press x 12 reps (44)

Banded Face Pull x 25 rep (Thin Green)

Cash Out:

Band Pull Aparts - 5x10 (Orange) 

Planche Lean x8

“Anatomically, the planche lean position helps strengthen the serratus anterior muscles that run alongside your rib cage. These are responsible for protracting your scapula and keeping your entire shoulder girdle healthy and pain-free. Aesthetically, this also means that you will have the ripped and muscular look on the side of your torso, perfect to complement the chiseled pecs, six-pack abs, and bulging biceps on the rest of your "Gymnastic Body."

To set up, begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists out to about 45 degrees, and turn your feet over so you are resting on the top of the foot. Protract your shoulder blades across your back, and "pull" them down to keep them depressed. With all these steps in place, begin to lean forward, striving to get your shoulders forward in front of your hands. Do not pike your hips! You want to shift the bulk of the work into your upper body.

For something that looks relatively simple to the outside observer, there are many important nuances involved in a correct planche lean. Be sure to "choose the path of most resistance" by making these planche leans as hard as possible now, so that your tuck and straddle planche work later becomes as easy as possible. If you are hanging out in a planche lean thinking it is easy and carrying on a conversation with your training partner, then you are either an elite-level gymnast or more than likely you need to go back and make sure you are hitting all the details”. 

Arms - 6-12-25…

Three Rounds of :

Biceps…

• KB Curls x 6 reps (35) 4-0-1
• Rope Hammer Curls x 12 reps (90)
• Banded Curls x 25 reps (Orange)

Triceps…

• KB Skull-crushers x 6 reps (35) 4-0-1
• CG Bench Press 12 reps (155)
• Banded Pushdowns x 25 reps (Orange)

Cash Out:  Headbanger Pull Ups - 1x35

AVG HR - 125 BPM

MAX HR - 156 BPM

Chest & Back - 6-12-25…

4 Rounds:

Chest…

Reverse Elite Swiss Bar Press x 6 reps (178lbs)

Elite Swiss Bar Bench x 12 reps (158lbs)

Standing Reverse Smith Press x 25 reps (55)

*Bar weighs 38lbs

Back…

Incline Seal Row x 6 reps (80)

LeverEdge High Row x 12 reps (120)

Banded Strait Arm Pulldown  x 25 reps (Purple)

Cash Out: 

Wide Grip Push Ups (Trueform)

Bent-arm Planche

AVG HR - 125 BPM

MAX HR - 149 BPM

Smith Machine Romanian Deadlifts…

Romanian Deadlift - 10x5 @ 185lbs 

@ Planet Fitness Clifton Park

AVG HR - 117 BPM

MAX HR - 134 BPM

Shoulders: 6-12-25…

Five sets of:

Kettlebell Iron Cross x 6 reps (30)

Kettlebell Military Press x 12 reps (30)

Wide Banded Upright Row x 25 rep (Green)

Cash Out:

Banded Press - 5x8 (Green)

Delt Sweeps - 5x5 @ 45lbs

TRX Face Pull/Reverse Fly/Strait Arm Pull Combo - 7x5 of each 

AVG HR - 121 BPM

MAX HR - 153 BPM

Arms - 6-12-25…

Three Rounds of :

Biceps…

• KB Curls x 6 reps (35)
• Kettlebell Hammer Curls 12 reps (35)
• Banded Curls x 25 reps (Purple)

Triceps…

• KB Skull-crushers x 6 reps (35)
• CG Bench Press 12 reps (145)
• Banded Pushdowns x 25 reps (Purple)

Cash Out: 

3 Position Curl - 1x5/5/5 @ 35lb kettlebells 

Isometric Static Flex 

Curls Hold Walks @ 35lbs kettlebell 

AVG HR - 130 BPM

MAX HR - 175 BPM 

Chest & Back - 6-12-25…

Three Rounds of :

3 Rounds:

Chest…

Reverse Elite Swiss Bar Press (178lbs)

Elite Swiss Bar Bench x 12 reps (158lbs)

Standing Reverse Smith Press x 25 reps (65)

*Bar weighs 38lbs

Back…

Incline Seal Row x 6 reps (80)

LeverEdge High Row x 12 reps (120)

Banded Strait Arm Pulldown  x 25 reps (Purple)

Cash Out: CG PullDowns - 2x3 @ 250lbs (the whole stack!)

AVG HR - 126 BPM

MAX HR - 148 BPM

3 Mile Hike with 20lb Vest…

46:40. 15:34 pace. 

Mile 1 - 15:50

Mile 2 - 15:26

Mile 3 - 14:56

Those hills are fun! 

AVG HR - 117 BPM

MAX HR - 146 BPM

Shoulders: 6-12-25…

Four sets of:

Kettlebell Iron Cross x 6 reps (44)

Klokov Press x 12 reps (80)

Band Pull Aparts  x 25 rep (Orange)

By breaking these sets in to 6-12-25 reps you max out your potential in short order. The first exercise at 6 reps is the strength phase. The second exercise at 12 reps is the hypertrophy phase. And the third exercise at 25 reps is the endurance phase. It incredibly important to pick your weights carefully to max out every exercise to get the most out of this workout.

Weight/load selection is important for this rep scheme. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set it complete, cut the load that you did for 12 reps in half once again and with as little rest as possible attempt to finish 25 reps with it at a 10X0 tempo. If you find that halving the weight makes the set too easy, jump up to 55% to 60% of the previous load instead of 50%. These sets should be HARD to finish. 

Cash Out: 

Kettlebell Iron Cross x 6 into Kettlebell Military Press x 3 (44)

Kettlebell Military Press - 3x6 (44)

Dynamic Front Lever - 2x3 

AVG HR - 128 BPM

MAX HR - 155 BPM

Arms - 6-12-25…

Three Rounds of :

Biceps…

• KB Curls x 6 reps (4;4)
• Reverse EZ Bar Curls x 12 reps (50)
• Empty EZ Barbell Curls x 25 reps (50)

Triceps…

• KB Skull-crushers x 6 reps (44)
• CG Bench Press 12 reps (135)
• Banded Pushdowns x 25 reps (Thick Green)

Cash Out: 

Weighted Dips - 10 reps @ 100lb plate! 

Isometric Static Flex 

Smith Floor Curl Throws - 3x8 @ 95lbs

How to do a Smith machine bicep curl throw

1. Set the Smith bar to mid-thigh level and load it with a light weight.
2. Grab the bar with an underhand shoulder-width grip.
3. Ensure that your thumbs are underneath the bar—not wrapped around it.
4. Throw the weight up forcefully as high as you can.
5. Catch the bar in the top position (where your biceps are contracted) and then lower the weight back down.
6. Repeat for 2-3 sets of 3-8 reps.

"The reason this works so well is because doing explosive reps like this targets the fast-twitch muscle fibers. Those are the muscle fibers that grow the biggest, the strongest, and the fastest." - Dr. Jim Stopanni

“Catch the bar in the contracted position. This way, you get to reap the rewards of the eccentric, and you keep your joints safe.

Training for power and explosiveness isn't the same as training for strength.

Strength is about moving a weight by whatever means possible. Whether that weight moves quickly like a lightning bolt or as slow as a tortoise is irrelevant.

With power, on the other hand, you're aiming to reduce the amount of time that it takes to apply a given force. In layman's term, this means that you're trying to lift as explosively as possible. 

So, by ego lifting, you essentially rob your body of the ability to generate power. This is a great shame if you want to build bigger biceps—let me explain why. 

Faster bar speed = more power, more power = greater strength, greater strength = more tension on your muscles, more tension = bigger muscles”. - Lee Thomas

AVG HR - 121 BPM

MAX HR - 159 BPM