Rest Day...

Rest day. Back to 6-12-25 this week. Upping the volume for a few weeks. 

Legs...

KB Romanian Deadlift…

10x10 @ 70lbs (140)

Cash Out: Double Kettlebell March - 10x5 @ 70lbs - 50 steps each foot. 

The Kettlebell March is a kettlebell carry movement. It’s a full body blaster, that will engage your core, lower and upper body. 

As you inhale, bring your right knee up towards your chest in a march. As you exhale, return your leg to the ground. Repeat on the other leg.

The Kettlebell March is a full-body exercise with an emphasis on the following muscle groups:

• Core
• Back
• Shoulders
• Biceps
• Legs

AVG HR - 121 BPM

MAX HR - 146 BPM

@ LHP

Arms - 6-12-25...

Three Rounds of :.

Biceps…

• Mutt Bar Curls x 6 reps (66)
• Two Hand KB Curl x 12 reps 
• Band Curls x 25 reps (Black)

Triceps…

• Mutt Bar Extension x 6 reps (66)
• Band Pushdowns x 12 reps (Black)
• CG KB Push Ups x 25 reps 

Cash Out:

Roof Headbanger Pulll Ups - 3x8

Isometric Flex

AVG HR - 124 BPM

MAX HR - 154 BPM

@ LHP

Chest, Back, Shoulders - 6-12-25…

Two Rounds of :

Chest…

• Reverse Floor Press x 6 reps (53)
• KB Power Fly x 12 reps (35) 
• Push Ups x 25 reps 

Back…

• Archer Pull Ups x 6 reps 
• Yates Row x 12 reps (53)
• Band Pull Aparts x 25 reps (Black)

 

Shoulders...

• KB Iron Cross x 6 reps (35)
• KB SBO Upright Row x 12 reps (35)

Cash Out: Band Lateral Raise - 3x8 (Black)

AVG HR - 130 BPM

MAX HR - 157 BPM

@ LHP

Rest Day...

Need a rest day after 3 consecutive training days. 

Kettlebell Farmers Carry…

1.5 miles @ 70lbs. (35)

Always a lot harder than it looks on paper. 

AVG HR - 113 BPM

MAX HR - 147 BPM

@ LHP

Upper...

KB Floor Press - 1x7 @ 90/1x5 @ 90

KB Floor Fly - 1x8 @ 70/1x8 @ 70

Renegade Row - 1x8 @ 70/1x8 @ 70

Band Row - 8-8 @ Purple

Band Skull-crusher - 8-8-8 @ Purple

Band Curl  - 8-8-8 @ Purple 

Band Lateral Raise - 8-8-8 @ Purple 

Cash Out: 

Band Pull Apart - 8-8-8 @ Black

Band Face Pull - 8-8-8 @ Purple

Isometric Static Flex - x5

AVG HR - 125 BPM

MAX HR - 157 BPM

@ LHP

2 Mile Power Walk - 20lb Vest…

Just wanted to move. 

Time was 26:02. That’s a 13:31 pace. 

Last time it took me  - 27:36. 

That’s a 13:43 pace. 

That’s  a PR of 1:34!

"Life is movement. Once you stop moving, you're dead. Choose life." - Eugen Sandow

AVG HR - 130 BPM

MAX HR - 158 BPM

Rest Day...

Recovery day. 

Long day yesterday. Up at 5:30 in Syracuse. 300 miles of driving and 9pm flight back to Sputh Florida. Back at or tomorrow. 

Upper...

Machine Incline Press - 8-8 @ 180

Low-to-High DB Fly - 8-8 @ 35

Front Pulldown - 8-8 @ 190

Machine Row - 8@220/8@240

Preacher Curl -  8-8-8 @ 110

Machine Pushdown  - 8@175/8@190/8@220

Machine Shoulder Press - 8-8-8 @ 110

Cash Out: Smith Shrug - 8-8-8 @ 180

TRX Face Pulls - 8-8-8

AVG HR - 122 BPM

MAX HR - 151 BPM

@ Planet Fitness East Syracuse 

Rest Day...

Flying to White Plains and Driving to Syracuse. Possibly LAST USNY overnight. 

Russian Kettlebell Swings...

15 Sets of 10...

I did timed swings with the 24kg bell today. I did sets of 10 with each arm with approximately 15 second rest in between sets. I did 30 sets of 10 in 7 minutes and 15 seconds.

Russian Swings - 24kg bell - 15x10 - 150 reps.  

Cash Out: One-arm KB Clean - 10x 5/5 - 100 reps

Max HR - 131

Avg HR - 160

Mr heart rate usually only gets this high from running. Screw running. Just pick up a kettlebell! 

Rest Day...

Driving Jaiden back to Tampa. 

Upper...

One Arm KB Floor Press - @ 70lbs

Band Fly - 8-8 @ Black

Alternating KB Row - 8-8 @ 70lbs 

Band Row - 8-8 @  Black

Then, 24 Roof Pull Ups

Band Curl - 8-8-8 @ Black

Band Pushdown - 8-8-8 @ Black

Band Lateral Raise - 8-8-8 @ Black

Cash Out: 

Band Pull Apart - 5x8 @ Purple

AVG HR - 118 BPM

MAX HR - 146 BPM

@ LHP

Lower....

KB Romanian Deadlift…

10x10 @ 90lbs (180)

Cash Out: Double Kettlebell March - 5x10 @ 53lbs

The Kettlebell March is a kettlebell carry movement. It’s a full body blaster, that will engage your core, lower and upper body. 

As you inhale, bring your right knee up towards your chest in a march. As you exhale, return your leg to the ground. Repeat on the other leg.

The Kettlebell March is a full-body exercise with an emphasis on the following muscle groups:

• Core
• Back
• Shoulders
• Biceps
• Legs

AVG HR - 124 BPM

MAX HR - 145 BPM

5 Mile Power Walk …

Time was 1:11:38. That’s a 14:19 pace.  

*On treadmill at hotel in Tarrytown. 

AVG HR - 122 BPM

MAX HR - 144 BPM

2 Mile Power Walk...

Just wanted to move. 

*At the hotel on treadmill. NO VEST! 

Time was 28:13. That’s a 14.06 pace.  Want to get that under 27:00

"Life is movement. Once you stop moving, you're dead. Choose life." - Eugen Sandow

AVG HR - 112 BPM

MAX HR - 137 BPM

Rest Day...

In W. MA and Upstate NY. 

Upper...

TRX Fly - 8-8 

Low-to-High Fly - 8-8 @ 35lbs

TRX Row - 8-8

KB High Pull - 8-8 @ 35lbs

Band Curl - 8-8-8 @ Purple

Band Pushdown - 8-8-8 @ Purple

Band Lateral Raise - 8-8-8 @ Black

Cash Out: 

Band Pull Apart - 8-8-8 @ Black

AVG HR - 126 BPM

MAX HR - 167 BPM

@ LHP

Kettlebells - Lower...

Double Cleans - 

2x8 @ 70lbs (140)

1x2 @ 90lbs @ 1x3 @ 90 (180)

Cash Out: Romanian Deadlift - 2x8 @ 90 (180)

AVG HR - 125 BPM

MAX HR - 150 BPM

@ LHP