​1/10 mile Sprint Repeats w/ 2/10 mile recovery…

Finished my sprint repeat workout @ 13.58 MPH. That is a 4:26 pace!  Brutal.

Walk 0.2 miles @ 3.3 MPH and then sprint .10 miles @ 

8.0

9.0

10.0

11.0

12.0

13.5

AVG HR - 117 BPM

MAX HR - 179 BPM

​DAY A — Push / Posterior Chain / Skill…

1. Skill Block (6 min cap)

• Advanced Planche Leans × 3

• Dynamic FL - 3x3

• Gironda Sternum Pull-Ups × 1 × 7

2. Lower Main Lift (8–10 min)

LeverEDGE RDL

8-7-5 @ ~145 (290 lever-load)

Your posterior-chain strength day.

3. Upper Main Lift — Chest Focus (8–10 min)

Hammer Reverse Press

8-7-5 @ 230-260-280

4. Density Superset (6–7 min)

Machine Lateral Raise 8-7-5 @ 20

Rope Hammer Curls 8-7-5 @ 130

Delts + arms = aesthetics.

5. Finisher (5–8 min)

Headbanger Pull-Ups × max reps -   47

Isometric Static Flex x 5

Around-the-World Pull-ups - 3 x 3/3

DAY A = Chest aesthetics, hamstrings, delts, arms, HR density (30 minutes) 

AVG HR - 109 BPM 

MAX HR - 143 BPM

38.5 minutes 

Then, 1.5 Mile Recovery Walk 

AVG HR - 110 BPM

MAX HR - 124 BPM

Kettlebell Farmers Walk…

1.5 miles @ 70lbs. (35)

Always a lot harder than it looks on paper. 

AVG HR - 114 BPM

MAX HR - 141 BPM

DAY C — Mixed Push + Legs + Skill…

1. Skill Block (6 min)

• Bent-arm Planche × 3

• Sternum Pull-Ups × 9

• Advanced Lean × 2

2. Lower Main Lift (8–10 min)

Bulgarian Split Squat

5 × 5/5 @ 35–40 lb

(Gives full-body stimulus in short time)

3. Upper Main Lift — Dips / Pressing (8–10 min)

Dip Machine

170-210-230

(Your strongest “density chest” lift)

4. Density Superset (6–7 min)

Precore Shoulder Press 160-180-200

BTB Curl 70-80-90

5. Finisher 

1.5 Mile Recovery Walk 

DAY C = Push emphasis, unilateral legs, delts, arms, cardio density

AVG HR - 107 BPM

MAX HR - 132 BPM

* Poor sleep last night after work dinner. Heart rate variability went down, resting heart rate went up, low deep sleep amount.

4 Mile Power Walk - 20lb Vest…

Time was 57:31. 14:28 pace. 

“Do weights for muscle & cardio for heart health”. 

AVG HR - 114 BPM

MAX HR - 140 BPM

* that’s a lower average heart rate than my previous 3 mile walk at the same pace. 

​🅱️ DAY B — Legs / Pull…

1. Skill Block (6 min cap)

• Planche Leans × 3

• Dynamic F Lever × 2 (3)

• Human Flag × 1

2. Lower Main Lift (8–10 min)

Leg Press

8-7-5 @ 450*

Leg Press Calf Raise

8-7-5 @ 450*

*Superset

3. Upper Main Lift — Back Focus (8–10 min)

Heavy Wide Cable Row

8-7-5 @ 170-180-200

4. Density Superset (6–7 min)

Reverse Band Curl 8-7-5 @ Black

Rear Fly Machine 79-90-100

Keeps elbows, biceps, scapula healthy.

5. Finisher (5–8 min)

Deep Dips

1 × 10 with a long bottom pause (15)

(Insane chest/shoulder stretch stimulus)

DAY B = Quads/glutes, big pulling, biceps, posterior shoulder, stretch stimulus

AVG HR - 117 BPM 

MAX HR - 142 BPM

35 minutes

3 Mile Power Walk - 20lb Vest…

Time was 43:32. 14:28 pace. 

“Do weights for muscle & cardio for heart health”. 

AVG HR - 110 BPM

MAX HR - 124 BPM

🅰️ DAY A — Push / Posterior Chain / Skill…

1. Skill Block (6 min cap)

• Planche Leans × 3

• Dynamic FL - 3x3

• Gironda Sternum Pull-Ups × 1 × 7

2. Lower Main Lift (8–10 min)

LeverEDGE RDL

8-7-5 @ ~145 (290 lever-load)

Your posterior-chain strength day.

3. Upper Main Lift — Chest Focus (8–10 min)

Hammer Guillotine Press

8-7-5 @ 230-250-270

4. Density Superset (6–7 min)

Machine Lateral Raise 8-7-5 @ 20

Rope Hammer Curls 8-7-5 @ 130

Delts + arms = aesthetics.

5. Finisher (5–8 min)

Headbanger Pull-Ups × max reps -   45 

(Your HR spikes → cardio score benefits)

DAY A = Chest aesthetics, hamstrings, delts, arms, HR density (30 minutes) 

AVG HR - 110 BPM 

MAX HR - 133 BPM​

Rest Day…

​Full Body - 2.0…

1. SKILL STRENGTH BLOCK…

A1. Bent-Arm Planche Push-Ups – ×3

A2. Planche Leans – ×3

A3. Gironda Sternum Pull-Ups – 2 × 5

2. LOWER BODY…

B1. Reverse Hyper - 120 (2x8)-150-180

B2. LeverEdge RDL – 8-7-5 @ 145 (290)

B3. Leg Press: 8-7-5 @ 450*

B4. Leg Press Calf Raise – 8-7-5 @ 450*

*Super Set

PUSH – Chest, Shoulders, Triceps…

C1. Dip Machine – 170-200-220

C2. Hammer Guillotine Press – 230-250-265

C3. Deep Dips – 8-7-5 (10)

C4. Standing DB Shoulder Press – 45-50-55

C5. Lateral Raise Machine – 8-7-5 @ 20

C6. Bodyweight Triceps Extensions – 10

C7. Elevated Diamond Push-Ups – 17

PULL – THICKNESS + WIDTH…

D1. T-Bar Row – 90-135-137.5 

D2. CG Cable Rows – 240-260-300 (3)

D3. DB High Pulls – 50-60-75

D4. Reverse Pec Deck – 70-80-90

D5. Band Pull-Aparts – 1 × 20 @ Purple

D6. Headbanger Pull-Ups – 35-40-45

5. BICEPS…

E1. Machine Curls – 8-7-5 @ 40 (80)

E2. Curl + Reverse Curl Band Combo – 8-7-5 @ Black

Rope Hammer Curls - 8 @ 120

CARDIO PROFILE (EXPECTED)

With added quad + row work, your HR should rise slightly:

• Avg HR: 122–132 BPM

• Max HR: 150–160 BPM

Avg HR: 120 BPM

Max HR: 150 BPM