Wednesday, November 20, 2024

Kettlebell Romanian Deadlift…

10x10 @ 70lbs


“The Kettlebell Romanian Deadlift - often simply called a kettlebell RDL - is a hip-hinge exercise that primarily targets your hamstrings. 

While traditional deadlifts will use your quad muscles as well as your posterior chain, add kettlebell Romanian deadlifts to your workouts when you want to really focus on strengthening your glutes and hamstring muscles. Expect to feel a strong stretch throughout your hamstring when performing this exercise”. - Sweat


AVG HR - 118 BPM

MAX HR - 137 BPM


@ LHP

Tuesday, November 19, 2024

Monday, November 18, 2024

“Shoulders - 6x6”…

SBO Upright: 45lbs (90)

Seal Row: 45lbs (90)

*Strait Sets


*rest as needed between sets and movements. Post reps for both exercises in all rounds. 


Cash Out: 

Pike Push Ups - 6x6

Monkey Bars - 3 passes 


AVG HR - 118 BPM

MAX HR - 144 BPM


@ Planet Fitness CP

Sunday, November 17, 2024

Rest Day…

Flew back to MA for a few days in NY. Possible my last flight back for business!

Saturday, November 16, 2024

Arms - 6x6…

Kettlebell Squat and Curl @ 53lbs

Kettlebell Extensions @ 53lbs


Cash Out:

Kettlebell Squat and Curl - 3x5 @ 70lbs

One Kettlebell CG Press - 3x15 @ 70lbs


“Performing kettlebells curls while holding an eccentric isometric squat produces incredible levels of tension in the biceps, particularly in the top position.


Rather than leaning back at the top of the movement (a common tendency to subconsciously release tension from the biceps), the squat forces you to stay slightly leaned over. This slightly angled position, combined with the hanging nature of the kettlebells, provides continuous levels of significant tension, creating occlusion and cellular swelling.


The rigid squat position leaves little room for using momentum to help lift the weight. You have to rely solely on smooth yet forceful contractions to complete the movement. Two to three sets of 6-10 controlled reps will nail the biceps without unnecessarily fatiguing the lower body. - Testosterone Nation


AVG HR - 114 BPM

MAX HR - 147 BPM


@ LHP

Friday, November 15, 2024

Chest/Back - 6x6…

Kettlebell Floor Press  - 70lbs

Kettlebell Yates Rows - 70lbs


*rest as needed between sets and movements. Post reps for both exercises in all rounds.


Cash Out: Kettlebell Pullovers - 3x5 @ 70lbs


AVG HR - 115 BPM

MAX HR - 142 BPM


@ LHP

Thursday, November 14, 2024

Double Kettlebell Cleans…

10 x 3 @ 53lbs (106)


Cash Out: 3 x 2 @ 70lbs (140)


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


AVG HR - 119 BPM

MAX HR - 143 BPM

Wednesday, November 13, 2024

6x6 - Shoulders/Traps…

Kettlebell Military Press - 53lbs

Slight Bent-over KB Upright Row - 53lbs

*Super Set


AVG HR - 124 BPM

MAX HR - 147 BPM


@ LHP

Tuesday, November 12, 2024

Arms - 6x6…

Kettlebell Tate Press - 35lbs*

Kettlebell Curls - 35lbs*

*Strait Sets 


Cash Out: 

Black Band Pushdowns - 6x6

Black Band Curls - 6x6

*Strait Sets 


AVG HR - 127 BPM

MAX HR - 168 BPM


@ LHP

Monday, November 11, 2024

Sunday, November 10, 2024

Rest Day…

Wedding Day. Had In-and-Out. Two doubles, fries and a shake. Headed home tomorrow. The pan is to fast all day and get back training Tuesday.  

Friday, November 8, 2024

Rest Day…

Second day in CO. No training. Supposed to get 10+ inches of snow. 

Thursday, November 7, 2024

Wednesday, November 6, 2024

Gironda 6x6 - Chest & Back…

Mutt Bar Pullover - 66lbs 

Mutt Bar Yates Row - 66lbs

*Superset

*Rest as needed in between sets. 


Then: 


Double Kettlebell Pullover - 6x6 @ 35lbs 

Kettlebell Yates Row - 6x6 @ 35lbs

*Superset

*Rest as needed in between sets. 


Super Slow Pull Up - 38 seconds (20 up & 18 down). 


AVG HR - 118 BPM

MAX HR - 141 BPM

Tuesday, November 5, 2024

Rest Day…

In Upstate NY. Spending the day in W. Ma then flying baxk to S. FLA. 

Monday, November 4, 2024

Legs - 6x6…

Leg Press - 6x6 @ 270lbs

Then, 2 Mile Walk 


Cash Out: RDL - 6x6 @ 75lbs (150)


AVG HR - 122 BPM

MAX HR - 138 BPM

Sunday, November 3, 2024

Shoulders: 6-12-25…

Four sets of:

LeverEdge Press  - 140 (70 each side)

LeverEdge Shrugs - 270lbs (135 each side) 

Band Pull Aparts x 25 (Orange)


 Cash Out: 

Planche Lean x 5


AVG HR - 115 BPM

MAX HR - 140 BPM


@ Metfit

Saturday, November 2, 2024

Arms - 6x6….

Blue Band Pushdown - 6x6

Verticle Machine CG Bench Press - 6x6 @ 165lbs

*Elite Bar weighs 38lbs

*Superset 


Blue Band Curl - 6x6

Rope Hammer Curl - 6x6 @ 110lbs

* Superset


Cash Out:

Band Curls - 5x3 @ Blue

Hammer Grip Pull Ups - 4 reps then 3 @ 90lbs


AVG HR - 117 BPM

MAX HR - 144 BPM

Friday, November 1, 2024

Chest/Back - 6x6…

Reverse LeverEdge Press  @ 270lbs then, 3x3 @ 320lbs


Seal Row - 80lbs


Cash Out: 

Archer Pull Ups - 3x5/5

Band Dips - 3x5 @ Gray


AVG HR - 125 BPM

MAX HR - 153 BPM

Thursday, October 31, 2024

Leg Press…

10x10 @ 180lbs

Cash Out: Kettlebell Dragon Flag - 5x


AVG HR - 122 BPM

MAX HR - 151 BPM