Rest Day…

No training today. Drove to UCF and back for parents day.

Mutt Bar DTP - Shoulders…

50-40-30-20-10-5/5-10-20-30-40-50 reps of:

Mutt Bar Military Press: @ 33lbs

Mutt Bar Upright Row: @ 33lbs

22:04

Alternate movements. Start with 50 reps of

Military Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,

and so on.

Cash Out: 

Mutt Bar  OH Raises - 5x5 @ 33lbs

Archer Push Ups - 5x5 

The Archer Push-up allows you to take a higher percentage of your own bodyweight with one arm, but also still allows the other arm to assist slightly.

AVG HR - 130 BPM

MAX HR - 160 BPM

DPT - Arms...

50-40-30-20-10 reps of: 

EZ Bar Curls @ 50lbs

EZ Bar Triceps Extensions @ 50lbs

Then,

5-10-20-30-40-50 reps of:

Plate Curls @ 25lbs

Plate Skull Crushers @ 25lbs

Alternate movements. Start with 50 reps of

Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.

Then, change exercises and go back up the pyramid from 5 to 50. 

Cash Out:

Superman Flying Push Ups - 5x3

One-arm Push Ups - 3x3

AVG HR - 135 BPM

MAX HR - 161 BPM

Rest Day…

Flying home from Minneapolis. 

Rest Day…

Flying to MN for work. Taking today and tomorrow off from training. 

Heavy DPTXtreme - Chest/Back...

35-30-25-20-15-10 reps of:

Kettlebell Floor Press @ 53lbs

Kettlebell Row @ 53lbs

40:45

Alternate movements. Start with 30 reps of

Floor Press, then move to 10 Rows, then 20 Floor Presses and 20 Rows, and so on.

135 reps of each at 53lbs. That’s a total of 14,310lb lifted. 

Cash Out:

Low-to-High Kettlebell Fly - 3x3 @ 53lbs

AVG HR - 127 BPM

MAX HR - 163 BPM

Mile Power Walk - 20lb Vest…

Feels like 87 @ 9:46AM 🔥🔥🔥

AVG HR - 128 BPM

MAX HR - 146 BPM

Just wanted to move. Note to self: Just. Show. Up. 

DTP - Shoulders (The Dramatic Transformation Principle)…

50-40-30-20-10/10-20-30-40-50 reps of:

DB Military Press: @ 20lbs

Upright Row: @ 20lbs

27:59 

Alternate movements. Start with 50 reps of

Military Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,

and so on.

"For our first move, we’ll be performing dumbbell military presses. On this move you’ll want to push the dumbbell like if you’re pushing it through the roof and lock it out. Dumbbell military presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com

Cash Out: 

DB Iron Cross - 5x5 @ 20lbs

AVG HR - 123 BPM

MAX HR - 149 BPM

“Kettlebell Mini - DTP” - Arms...

AFAP: 30-20-10/10-20-30 reps of:

Dumbbell Curls @ 20lbs

Close Grip Dumbbell Push Ups

25:23

Alternate movements. Start with 50 reps of

Curls, then move to 10 Push Ups, then 40 Curls and 20 Push Ups, and so on.

Cash Out:

Advanced Floor L-Sit - 2 reps 

32 seconds & 21 seconds. 53 seconds total. 

Advanced L-Sit: When performing an L-sit, most people round their shoulders and back. The advanced version requires you to keep your shoulder blades back and chest out, which is much harder.

AVG HR - 121 BPM

MAX HR - 140 BPM

DPT- Chest/Back...

50-40-30-20-10 reps of: 10-20-30-40-50

Kettlebell Floor Press

Kettlebell Row 

*All reps @ 35lbs

Alternate movements. Start with 50 reps of

Floor Press, then move to 10 Rows, then 40 Floor Presses and 10 Rows, and so on.

19:15 

Cash Out:

Low-to-High Kettlebell Fly - 3x5 @ 36lbs

Kettlebell High Pull - 3x5 @ 35lbs

Headbanger Pull Ups - 3x10

AVG HR - 126 BPM

MAX HR - 148 BPM

*The Dramatic Transformation Principle - DTP targets both the fast twitch and slow twitch muscle fibers in order to both enhance and define your muscle. It provides an overflow of nutrient rich blood to the muscle group you are training to provide a fuller appearance and more separation to the physique, at the same time increasing the heart rate and the intensity to burn fat and build muscle as well. You complete a total of ten sets with a rep range of 50, 40, 30, 20, and 10 for the first five. Once you complete the set of 10, you complete a second set of 10 and then do 20, 30, 40, and then 50 again at the end. You rest about forty-five seconds in between each set.j

Muttbar “Randy”…

Mutt Bar Snatch (66)

75 reps for time

9:29 @ 75lbs (10x7+5)

Brutal. RIP Officer Simmons. 

In honor of: 

  

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Rest Day…

In upstate NY all day and have a 6am flight back tomorrow. 

Heavy Mutt Bar DPT - Arms...

30-20-10/10-20-30 reps of: 

Mutt Bar Curls @ 33-44-55

Triceps Extensions @ 55-44-33

Alternate movements. Start with 30 reps of

Curls, then move to 10 Extensions, then 20 Curls and 20 Extensions, and so on.

Cash Out:

Mutt Bar Curls - 15x5 @ 55lbs

Isometric Static Flex

AVG HR - 120 BPM

MAX HR - 155 BPM

Heavy DPT - Chest/Back...

30-20-10/10-20-30 reps of:

Kettlebell Floor Press @ 35-53-70

Kettlebell Row @ 70-53-35

Alternate movements. Start with 30 reps of

Floor Press, then move to 10 Rows, then 20 Floor Presses and 20 Rows, and so on.

Cash Out:

Typewriter Pull Ups - 3x2/2

Kettlebell Planche Push Ups - 7x3

AVG HR - 135 BPM

MAX HR - 166 BPM

Bands: Shoulders & Traps..

Band Press 

Band Lateral Raise 

Band Band Upright Row

Band Band Shrugs

*Giant Set - Blue Band

8 reps each. 5x through. 

Cash Out: 

Blue Band Pull Aparts - 8x8

Kettlebell L-Sit - 5 attempts 

AVG HR - 125 BPM

MAX HR - 161 BPM

Mile Power Walk - 20lb Vest…

Feels like 57F @ 8:45AM 🥶🥶🥶

AVG HR - 128 BPM

MAX HR - 138 BPM

Just wanted to move after driving 1050 miles in the last three days. Note to self: Just. Show. Up. 

@ Hopkinton  

Arms - Crazy Eights…

Crazy Eights: 5 rounds @ 25lbs

This one combines four exercises, two for your biceps and two for your triceps, into a giant set. For eight minutes, you’re going to do 8 reps of each exercise. Choose a weight that you could normally use for 12 to 15 reps. (Don’t worry if you overestimate the weight and only get 6 reps. “Crazy Sixes” doesn’t sound as cool, but it works fine.)

A1. Seated Dumbbell Curl X 8

A2. Skull Crusher X 8

A3. Dumbbell Hammer Curl X 8

A4. Feet-Elevated Push-Up X 8

After completing each giant set (one round through all four exercises), you’ll take eight breaths and continue. Perform as many sets as you can in eight minutes.

Four exercises. Eight minutes. Eight reps each. Eight breaths after each set. Let it rip.

Via @ T Nation

AVG HR - 119 BPM

MAX HR - 139 BPM

Cash Out:

Pelican Curls - 5x5

Monkey Bars

Isometric Static Flex (Biceps & Triceps