Rest day,

Flew from Baltimore to Boston. 900 mile drive yesterday. 

Rest Day…

Drove 900 miles from Orlando to Baltimore with Jack. 

Arms…

Black Band Curls - 10x3

Black Band Pushdowns - 10x3

3-1-1-1 Tempo

Cash Out: 

Kettlebell Isometric Static Curl Hold x 7

“Isometric holds for biceps can help increase the metabolic demands and metabolites such as lactate which may result in an increased production of natural anabolic hormones in your body.  This increase in anabolic hormones can help facilitate new muscle growth (hypertrophy) through improved recovery and repair while the isometric hold itself is helping to flood the muscle with nutrients and blood – allowing you to further stretch out the fascia constricting your muscle. 

Through the use of isometric holds for biceps, you have the ability to recruit more muscle fibers as when compared to the standard concentric and eccentric movement of an exercise.  In order to increase strength, you need maximum fiber recruitment which can take place during isometric holds.  Using isometric holds in your training can help reprogram your neuromuscular system to recruit and fire more muscle fibers when training with weights which can help improve your overall muscle strength”. - Evogen Nutrition 

AVG HR - 116 BPM

MAX HR - 134 BPM

10x3 - Chest & Back…

Kettlebell Floor Press - 70lbs

Double Kettlebell Row - 70lbs

*Superset

Bridge Floor Press - 3x3 @ 70lbs

“The Bridged Floor Press is essentially a floor press with your hips bridged off the ground. This position makes it a more full-body movement, incorporating your core and glutes, while also allowing for a significantly larger range of motion than a typical floor press”. - BridgeAthletic

Renegade Rows - 5 x 3/3 @ 70lbs

Bear Push Ups - 3x5

Typewriter Pull Ups - 1x3/3

“The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend.Com

• Lats (back)
• Wrists
• Biceps
• Rhomboids
• Abdominals
• Obliques
• Glutes
• Erectors

AVG HR - 122 BPM

MAX HR - 153 BPM

10x3 - Kettlebell Clean & Jerk…

Long Cycle C&J - 10x3 @ 53lbs

“You may even be thinking, what is the long cycle clean and jerk? The kettlebell long cycle clean and jerk is a wonderful – and brutal – exercise. Basically, you are doing 2 exercises in 1, you’re cleaning the bells, then jerking them up overhead in a full lockout position. The bells move through a wide range of motion. This spares no major muscle group in your body”. - Rdella Training 

AVG HR - 142 BPM

MAX HR - 173 BPM

10x3 - Shoulders…

Band Press - 10x3 @ Black

Hip Hugger - 10x3 @ Black

THE HIP HUGGER

“Think you can build bigger shoulders just by pulling up your pants?  You can, using this band exercise called the hip hugger.

Take two individual bands and double them up for added resistance. With your hands hanging at your sides, pretend like you’re pulling up a pair of pants.

With your palms facing your body, drag your hands up your legs and hips until your elbows flare out into abduction.

Hold the squeeze at least a second or two at the very top of the movement to extend time under tension”. - Athleanx

Cash Out: TRX Face Pull - 3x8

AVG HR - 110 BPM

MAX HR - 136 BPM

10x3 - Arms...

Kettlebell Cheat Curls: 10x3 @ 53lbs

Skull Crushers: 10x3 @ 53lbs

Cheat Curl with Slow Eccentric

Cheat curls are one of the best ways to build biceps size and strength. The key is to not try to drum up business for struggling chiropractors everywhere by grossly hyperextending your low back at the end range of motion. 

Start the movement by flexing at the hips and using your glutes and hamstrings to get the movement started. Be sure to hold the contraction for a one count at the top and lower slowly, emphasizing the biceps by controlling the weight on the way down.

This eccentric stress will cause a lot of muscle growth since you'll be able to use considerably more weight than normal, thanks to the explosive hip extension used to get the movement started”. - T Nation

Cash Out:

Mutt Bar Wide Curls - 3x8 @ 66lbs

Mutt Bar Extensions - 3x8 @ 66lbs

*Superset 

AVG HR - 116 BPM

MAX HR - 152 BPM

10x3 Chest/Back…

Kettlebell Power Floor Fly: 53lbs

Dynamic Alternating KB Rows - 10 x 3/3 @ 70lbs

* “The power floor fly is basically a cross between a flye and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

Cash Out: 

TRX Pelican Push Up - 3x5

TRX Row - 3x5

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

AVG HR - 121 BPM

MAX HR - 150 BPM

10x3 - Double KB Snatches...

10x3 @ 53lbs (106) then,

3x1 @ 70lbs (140)

“The kettlebell snatch is a brilliant full-body workout, and it is full-body in the true sense of the word. First and foremost, let’s dive right into the muscle that powerlifters often overlook: your heart. According to a 2015 study published in the Journal of Strength and Conditioning Research, kettlebell snatch training was more effective than free weight and bodyweight circuit training at improving the maximal oxygen uptake (VO2 max) of seventeen young women athletes’ maximal oxygen uptake.(1) So improving the muscle that is your heart? Check.

The swing part of kettlebell snatches is absurdly effective at activating your glutes, hamstrings, core, hip flexors, and quads, while the high pull and eventual push through at the end are spectacular for your upper lats, traps, and delts. Even your calves get in on the fun as you stabilize your body under the weight and counteract the momentum of the bell with your body’s stability.

And finally, whether you want to improve your grip strength to bring your deadlift to the next level or efficiently bring in all your grocery bags in one trip (absolutely no one is trying to make multiple grocery trips in this house), the kettlebell snatch is great for your grip strength. Your forearms will benefit — a lot — because they’ll be doing the extra work of helping you navigate exactly how to stabilize the bell through the high pull and descent that’s part and parcel of every good kettlebell snatch”. - Barbend 

AVG HR - 117 BPM

MAX HR - 148 BPM

Rest Day…

Went to the Zac Brown Bamd and Kenny Chesney concert last night in Tampa. Got terrible sleep. 4 Hour Dr. back. No training today.

10x3 - Shoulders…

Double Kettlebell Arnold Press - 10x3 @ 53lbs (106)

“The Arnold Press is a shoulder exercise. But it is unique from a lot of the other shoulder exercises that exist. Why? Because it targets all three of your deltoid muscles, as opposed to just one or two of them. 

This compound exercise works your anterior, medial and posterior deltoids as primary muscles. Your traps and pecs will also chip in, as will your triceps, as secondary muscles”. - Workout Digest

TRX Face Pull/Reverse Fly Combo - 3x8/8 

AVG HR - 113 BPM

MAX HR - 136 BPM

10x3 - Chest/Back…

Kettlebell Floor Press - 10x3 @ 70lbs

Kettlebell Bent-Over Row - 10x3 @ 70lbs

“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle

Bear Push Ups - 3x6

Kettlebell High Pull - 3x6 @ 35lbs

Bear Push Ups - 5x5

AVG HR - 127 BPM

MAX HR - 150 BPM

Double Kettlebell Cleans…

10 x 3 @ 70lbs (140)

“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 118 BPM

MAX HR - 157 BPM

Rest Day…

Orland to see Jack and then drove to LHP. 

Rest Day…

Traveling in Western Mass. 

10x3 - Shoulders…

Double Kettlebell Press - 10x3 @ 53lbs (106)

“The double kettlebell military press requires intense focus and tension through the whole body. Tight glutes (posterior pelvic tilt), breathing behind the shield (diaphragmatic breathing with a brace), and lat tension (grip and breaking the pencils in your arm pits) are all musts in this lift.

If we look at the construct of the kettlebell versus the dumbbell, the kettlebell's line of resistance falls straight through the forearm while the dumbbell's falls outside of the wrists on each side. This allows for better loading of the deltoid with the kettlebell. The kettlebell also increases the demand on the external rotators of the shoulder in order to stabilize the weight at the top of the press”. - T Nation 

Blue Band Press - 6x6

Blue Band Face Pull - 6x6

Cash Out: Double Kettlebell Press - 2x2 @ 70lbs (140)

AVG HR - 109 BPM

MAX HR - 135 BPM

@ The Trails

10x3 - Arms…

Chin Ups - 8x3 @ 70lbs then, 2x3 @ 90lbs

Dips - 10x3 @ 90lbs

“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle

Cash Out: 

Empty EZ Bar Curls - 2x25 @ 40lbs

Headbanger Pull Ups - 3x15

AVG HR - 121 BPM

MAX HR - 150 BPM

10x3 - Chest/Back…

Reverse Bench Press - qpx3 @ 185lbs

Trap Bar Row - 10x3 @ 230lbs, then 2x3 Trap Bar Pendlay Row @ 320lbs

“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle

Bear Push Ups - 3x6

PullDowns - 3x6  @ 160-180-200

AVG HR - 121 BPM

MAX HR - 147 BPM

Rest Day…

Last day of work meeting in Boston. 

Rest Day…

In Boston for District Meeting. Walked on treadmill. 

Rest Day…

AZL District meeting in Boston. 

Trap Bar Deadlift - 6x6…

6x6 @ 320lbs - (3 second eccentric)

Perform 6 sets of 6 reps with a moderate weight that you could do for 10 reps. What about the weight? Use approximately 70% of your 1RM for the particular exercise you're doing, NOT your 6-rep max. 

Slow Down Your Tempo

Your body doesn't know the number of reps you're doing or the weight on the bar. It only knows the tension it must create to overcome a load, and the time that tension takes.

In other words, if your goal is to build muscle you should stop obsessing over the weight on the bar and instead focus on the contraction of each muscle.

Slowing down your lifting tempo allows you to both improve your mind-muscle connection and increase your time under tension, a key component to increasing metabolic-stress driven hypertrophy.

Try a 3111 tempo

• The first "3" is the eccentric or negative.
• The second number is the "bottom" of the rep. In this case, take a one second pause.
• The third number is the concentric or the "up" phase, so you should lift "up" in one second.
• The final number is the end of the rep before beginning the next. In this case, a one second pause between each rep.

AVG HR - 121 BPM 

MAX HR - 146 BPM