Shoulders: 6-12-25…

Three sets of:

Kettlebell Military Press x 6 reps (53)

KB SBO Upright Row x 12 reps (35)

Band Pull Aparts x 25 rep (Purple)

*132 reps total. 

The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.

The program is very time efficient however be warned, quick does not mean easy and if your new to high intensity weight training you will experience muscle soreness.

Cash Out: 

KB SBO Upright Row - 3x5 @ 53lbs

KB Iron Cross - 3x5 @ 35lbs

AVG HR - 125 BPM

MAX HR - 161 BPM

Rest Day…

In vestal. Long day of travels. Just walked. 

"Arms - 75s”…

Machine Curls: 55lbs

Seated Dip Machine:  130lbs 

Curls: 25-25-25 reps 

Dips: 25-25-25 reps 

Effective and painful! 

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

Pick a weight that you try to do for 75 total reps over the course of three working sets. Once you're able to get a total of 75 reps over 3 sets, add weight.

Cash Out:

Machine Rows - 145-160-165-190-205 x 5

Then, 250 x 3  x 5

AVG HR - 117 BPM

MAX HR - 139 BPM

@ Planet Fitness Vestal 

“Power Fly Lynne"...

3 Rounds For Max Reps

Floor Power Fly - 35lbs

Kettlebell Yates Rows - 35lbs

Floor Power Fly: 30-30-30

Yates Rows: 30-30-30

180 total reps! 

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

“The Yates row is a variation of the barbell bent-over row. It’s done using a shoulder-width, underhand grip. However, the main difference between Yates rows and other rowing variations like Pendlay rowsand T-bar rows is the angle of the torso.

Instead of bending over until your upper body is parallel to the floor, with Yates rows, you only lean forward about 45-degrees. This takes stress off your lower back and also allows you to lift more weight”. - T Nation

Cash Out: Low-to-High Fly - 3x5 @ 35lbs

AVG HR - 118 BPM

MAX HR - 146 BPM

@ LHP

2 Mile Power Walk - 20lb Vest & Kettlebell Romanian Deadlifts…

Slow, steady pace -  33:35 - 16.50/MI

AVG HR - 107 BPM

MAX HR - 135 BPM

Just wanted to move. Note to self: Just. Show. Up. 

@ LHP

Cash Out:

Kettlebell Romanian Deadlift…

10x10 @ 53lbs

“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 - 121 BPM

MAX HR - 144 BPM

“Heavy Shoulder Day Lynne"...

3 Rounds For Max Reps

DB Military Press - 35lbs

SBO Upright Row - 35lbs

Press: 15-15-15

Upright Rows: 15-15-15

90 total reps! 

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

Cash Out: 

Band Pull Aparts - 3 x 15 (Purple)

AVG HR - 120 BPM

MAX HR - 143 BPM

Tired from my early flight. Only 15 minutes of work. Something is always better than nothing. 

@ LHP

Chest/Back - 6x6…

Reverse LeverEdge Press  @ 250lbs then, 3x3 @ 270lbs

T Bar Row @ 135lbs

Cash Out: 

Archer Pull Ups - 3x3/3

Flying Superman Push Ups - 1x3

AVG HR - 125 BPM

MAX HR - 145 BPM

@ Metfit

2.5 Mile Walk

2.5 mile walk..

AVG HR - 107 BPM

MAX HR - 131 BPM

Rest Day…

Only got four hours of sleep last night. 6 AM flight from West Palm to Westchester Airport. In upstate New York all day.

“Shoulder Day Lynne"...

5 Rounds For Max Reps

DB Military Press - 15lbs

SBO Upright Row - 15lbs

Press: 30-30-30-30-30

Upright Rows: 30-30-30-30-30

300 total reps! 

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

Cash Out: 

Lateral/Front Raise Combo - 5x5 @ 15lbs

Overhead DB Raise - 5x5 @ 15lbs

AVG HR - 130 BPM

MAX HR - 158 BPM

"Arms - 75s”…

Kettlebell Hammer Curls: 35lbs

Kettlebell Skull Crushers - 35lbs 

Curls: 25-25-25 reps 

Skull Crushers: 25-25-25 reps 

Effective and painful! 

Cash Out:

Mutt Bar Curls - 3x6 @ 66lbs

DB Kickbacks - 3x6 @ 15lbs

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

Pick a weight that you try to do for 75 total reps over the course of three working sets. Once you're able to get a total of 75 reps over 3 sets, add weight.

AVG HR - 123 BPM

MAX HR - 157 BPM

Chest/Back- 6x6…

Reverse Incline Bench Press - 115lbs

DB Seal Rows - 75lbs

Cash Out: 

Banded Dips - 3x8 @ Orange 

“Accommodating resistance is an incredibly effective technique for taking any exercise and increasing the intensity of the stimulus.  During most exercises the strength curve of the movement does not match that of the muscles.  By using bands or chains we can deload the portion of the movement where the lifter is typically weakest (usually the bottom) and overload the phase of the exercise where they’re typically strongest (usually the top).  Applying bands to dips does just that.  When incorporated into dips the stimulus to the chest, triceps, and shoulders is incredibly high as the amount of tension is off the charts”. - Advanced Human Performance 

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

AVG HR - 132 BPM

MAX HR - 154 BPM

@ Metfit 

Rest Day

Luciano’s funeral. RIP

8x8 - Shoulders/Traps…

LeverEdge Press  - 140lbs (70 each side)

LeverEdge Shrugs - 270lbs (135 each side) 

Cash Out: 

Planche Lean x 3

Delt Sweeps - 3x5 @ 45lbs

Band Pull Aparts - 3x15 @ Orange 

AVG HR - 122 BPM

MAX HR - 143 BPM

@ Metfit 

“Mutt Bar Arm Day Lynne”…

4 rounds of Max Reps:

Mutt Bar Curls - 66lbs

Close Grip MB Press - 66lbs

MBC -20-20-20-20

CGBP - 20-20-20-20

80 of each. 160 reps total.  

Cash Out:

Isometric Flex 

L-Sit Chin Ups - 3x5

AVG HR - 116 BPM

MAX HR - 152 BPM

@ LHP

“Heavy Mutt Bar Lynne"...

4 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 66lbs

Yates Rows - 66lbs

Floor Press: 30-30-30-30

Rows: 30-30-30-30

240 total reps! 

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

“The Yates row is a variation of the barbell bent-over row. It’s done using a shoulder-width, underhand grip. However, the main difference between Yates rows and other rowing variations like Pendlay rowsand T-bar rows is the angle of the torso.

Instead of bending over until your upper body is parallel to the floor, with Yates rows, you only lean forward about 45-degrees. This takes stress off your lower back and also allows you to lift more weight”. - T Nation

Cash Out: Renegade Rows - 3x3 @ 70lbs 

AVG HR - 128 BPM

MAX HR - 161 BPM