Lower...

Leg Press - 1x8 @ 360/ 1x8 @ 450

Hamstring Curls - 1x8 @ 70/1x @ 90

Calf Raises - 1x8/1x8 @ 210/300

Cash Out: 

KB C&J - 5x5 @ 53 (106)

Double KB Snatch - 3x3 @ 53 (106)

AVH HR - 114 BPM

MAX HR - 148 BPM

@ Metfit 

Upper...

Legend Bench Press - 1x8 @ 290/ 1x7 @ 340

Machine Fly -  1x7 @ 100/1 x @ 110

CG Pulldown - 1x8 @ 210/ 1x6 @ 220

Horizontal Row - 1x8 @ 210/1x8 @ 230

Band Curl - Blue x8/Blue x 8

Rope Pushdown - 1x8 @ 130/1 x  8 @ 140

Hammer Shoulder Press - 1x8 @ 165/1x8 @ 190/1x5 @ 210

Cash Out: Plate: Curl - OH Raise - Sweeps - 3x3 @ 35

AVG HR - 125 BPM

MAX HR - 154 BPM

@ Metfit

Lower...

Leg Press - 1x8 @ 270/ 1x7 @ 360

Leg Curls - 1x7 @ 145/1x5 @ 165

Leg Extensions -  1x8 @ 110/1x8 @ 120

Calf Raises - 1x8/1x8 @ 180/270

AVH HR - 122 BPM

MAX HR - 138 BPM

@ Metfit 

Rest Day...

Going to the Fenway Bowl with Jack!

Upper...

Legend Bench Press - 1x8 @ 270/ 1x5 @ 340

Machine Fly -  1x7 @ 70/ 1x8 @ 90

Pulldown - 1x8 @ 200/ 1x5 @ 220

Horizontal Row - 1x8 @ 200/1x7 @ 230

Band Curl - Gray x8/Blue x 8

Band Dip - Gray x8/Gray x 8

Hammer Shoulder Press - 1x8 @ 160/

Cash Out: Plate: Curl - OH Raise - Sweeps - 3x3 @ 45

AVG HR - 118 BPM

MAX HR - 141 BPM

@ Metfit

Lower...

Trap Bar Deadlift - 2x5/2x5 @ 410lbs

Leg Curls - 1x6 @ 115/1x5 @ 145

Leg Extensions -  1x6 @ 90/1x5 @ 110

Calf Raises - 1x8/1x8 @ 160

@ Metfit 

Upper...

Reverse Valor Bar Bench Press - 1x4/1x3 @ 186lbs 🔴🟢

One-arm KB Row - 1x3/1x3 @ 125lbs

Double KB Shoulder Press - 1x5/1x5 @ 53lbs

Double KB Curls - 1x5/1x5 @ 53lbs

KB CG Press - 1x4/1x5 @ 70lbs

*Valor Swiss Bar - 26lbs

Cash Out: Rear Delt Row - 1x5/1x5 @ 70lbs

AVG HR - 120 BPM

MAX HR - 144 BPM

@ The Trails

Rest Day...

Taking a rest day. Traps, hamstrings and forearms are smoked from 36 TBDL's @ 320lbs yesterday. 11,520lbs. 

Legs - 6x6...

Trap Bar Deadlifts - 6x6 @ 320lbs

Cash Out: KB Cleans - 6x6 @ 53lbs

AVG HR - 119 BPM

MAX HR - 142 BPM

@ Metfit 

Pull - 3x6...

S-L-O Row -  3x6 @ 70lbs

Cable Curls - 3x6 @ 170lbs

Rear Delt Rows - 3x6 @ 60lbs

Cash Out:

Typewriter Pull Ups - 3x3

Around-the-World Pull Ups - 3x3

Headbanger Pull Ups - 3x10

AVG HR - 111 BPM

MAX HR - 133 BPM

@ Metfit 

Push - 6x6...

DB Reverse Bench Press - 60lbs

Weighted Dips - 32lb Chains 

Cable Shoulder Press - 90lbs

Cash Out: Planche Leans x 3

AVG HR - 125 BPM

MAX HR - 151 BPM

@ Metfit

Rest Day...

Driving to Verona, NY for work. (275 miles one way). Might drive back tonight. 

Exit 33! 

TRAP BAR DEADLIFTS: HEAVY DENSITY LIFTING...

3 x  5-4-3-2-1 @ 230lbs

Heavy Density Lifting or HDL is an even more difficult form of rest-pause training that works amazingly well. Here's how to do it.

Load up a bar or machine with a weight you can lift 10 times. That's about 70 percent of your 1RM. You'll use this same weight throughout the set.

1. Do 5 reps, rack the bar, and rest 15 seconds

2. Do 4 reps, rest 15 seconds

3. Do 3 reps, rest 15 seconds

4. Do 2 reps, rest 15 seconds

5. Do 1 final rep

That's one set. Rest 2 minutes in between sets. 

Each set ends up letting you complete 15 total reps with a load you could've done for only 8-10 "regular" reps, so it's clear why this is among the best size-builders.

Cash Out: Trap Bar Deadlift - 2 x 5 @ 320lbs

AVG HR - 110 BPM

MAX HR - 128 BPM

@ Metfit

Pull - 6x6...

Barbell Yates Row -  6x6 @ 205lbs

Cable Curls - 6x6 @ 160lbs

Rear Delt Rows - 6x6 @ 50lbs

Cash Out:

Around-the-World Pull Ups - 3x3

AVG HR - 122 BPM

MAX HR - 146 BPM

@ Metfit  

Recovery Day...

First rest day in a week. 

1.75 mile walk and 26 minutes in infared sauna. 

AVG HR - 131 BPM

MAX HR - 171 BPM

Push - 6x6...

Ring Fly - BW 

Ring Dips - BW 

Overhead Ring Fly - BW 

Cash Out: Shoulder-to-Overhead - 55lb Plate 🔴

AVG HR - 119 BPM

MAX HR - 157 BPM

@ The Trails 

Legs...

Trap Bar Deadlifts - 3x6 @ 320lbs

Leg Curls - 6x6 @ 85lbs

Hip Thrust - 3x6 @ 180lbs

AVG HR - 114 BPM

MAX HR - 142 BPM

@ Metfit 

First time deadlifting since my sciatica this summer. Probably 4 months

*Not feeling it today. Something is always better than nothing. 

Pull - 6x6...

Barbell Yates Row -  6x6 @ 185lbs

Cable Curls - 6x6 @ 150lbs

Ring Face Pulls - 6x6 

Cash Out:

Band Pull Aparts - 3x15 @ Orange 

Band Curls - 3x15

Headbanger Pull Ups - 3x15

AVG HR - 114 BPM

MAX HR - 139 BPM

@ Metfit 

Push - 6x6...

Elite Bar Reverse Bench Press - 178x4/148x2

Weighted Dips - 90lbs 

Smith Klokov Press - 50lbs

• Elite Bar weighs 38lbs

Cash Out: Smith Wide Grip Upright Row - 5x5 @ 50lbs

AVG HR - 118 BPM

MAX HR - 135 BPM

@ Metfit

Double Kettlebell Cleans - OTM...

I did timed Double Kettlebells Cleans with the 53lbs bells today. I did sets of 5 OTM for 10 minutes.*

10 sets of 5 - 50 reps 

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

AVG HR - 124 BPM 

MAX HR - 151 BPM