Full Body - Calisthenics…

Bent-arm Planche x7 

Front Lever x5

L-Sit - 20s @ 23s

Cash Out: 2 Mile Walk

AVG HR - 122 BPM

MAX HR - 155 BPM

Full Body - Kettlebells…

Low-to-High KB Fly - 8-8-8 @ 35 

KB High Pull - 8-8-8 @ 35

KB Crucifix - 8-8 @ 35

KB Curls - 8-8-8 @ 35

KB Extensions - 8-8 @ 35

Double KB Swings - 8-8-8 @ 35

Double KB Snatch - 5-5-5 @ 35

Cash Out: 2 Mile Walk

AVG HR - 126 BPM

MAX HR - 151 BPM

@ LHP

Rest Day…

Full Body…

KB Reverse Floor Fly - 7-6-6 @ 70 

Double KB Row - 8-8-9 @ 90 

Band Lateral Raise - 8-8-8 @ Black

Pelican Curls - 8-8-8 

Hammer Grip TRX Push Ups - 8-8-8 

KB Clean - 5-5-5 @ 70

Cash Out:

Max CG Pull Ups - 15

Max Headbanger Pull Ups - 15

AVG HR - 128 BPM

MAX HR - 166 BPM

Rest Day…

Full Body - TRX…

TRX Reverse Push Up - 3x8

TRX Row - 3x8

TRX Face Pull - 3x8

TRX Pelican Curl - 3x8

TRX Skull Crusher - 3x8

TRX Squats - 5x8

Cash Out: 

TRX Reverse Push Up - 2x5

TRX Pelican Curl - 3x5

Max Archer Pull Ups - 9

Max L-Sit - 32 seconds 

L-sits really work the triceps and might be the best triceps exercise of them all. 

“The L-sit stimulates the smaller muscles in the shoulders, elbows, and wrists that are used for stabilization and control.

The more consistent of a practice you have, the more these muscles will develop which will have a massive carry over to the balance and control required to master skills like the handstand and planche. 

On an entirely different level of anatomical observation, you may notice that a regular L-sit practice can produce long-term benefits for lower back and hip health. 

When holding an L-sit, your body recruits many of the muscle fibers in the back and hips which in turn receive increased blood flow and grow stronger”. - BodyweightTrainingArena

AVG HR - 113 BPM

MAX HR - 143 BPM

@ LHP

Rest Day…

Full Body…

KB Reverse Floor Press - 8-8 @ 53 

One-Arm KB Row - 8-8 @ 90 

KB Shoulder Press - 8-8 @ 53

KB Cheat Curls - 8-8 @ 53

KB CGBP - 8-8 @ 90

KB Swings - 8-8-8 @ 90

Cash Out:

Roof L-Sit Chin Ups - 8 reps

Bent-arm Planche - x1

Pelican Curls - 2x5

AVG HR - 122 BPM

MAX HR - 146 BPM

@ LHP

Rest Day…

Second consecutive rest day. 

Rest Day…

First full body workout yesterday. Trying to take more rest days when I train full body.  

Full Body…

KB Floor Fly - 8-8-8 @ 70 (140)

Bent KB Row - 8-8-8 @ 70 (140)

KB Lateral Raise - @ 35 (70)

Pelican Curls - 8-8-8 

Muttbar Extensions - 8-8-8 @ 66lbs

KB C&P - 8-8-8 @ 53 (106)

Cash Out:

Max Roof Pull Ups - 25 

Max Bear Push Ups - 22

AVG HR - 125 BPM

MAX HR - 164 BPM

@ LHP

Rest Day…

No training. Went to Deerfield Beach! 

3 Mile Power Walk - 20lb Vest - AFAP!

Time was 39:53. 13:18 pace! 

Last time was 41:46. 13:41 pace. 

That's a 53 second PR!

"Cardio fitness is an important part of getting in shape and improving your overall health. Any exercise that is aerobic, in which you increase the amount of oxygen you take in and your heart pumps more blood, improves not only your cardiovascular health but your level of fitness as well. — Bob Harper

AVG HR - 131 BPM

MAX HR - 154 BPM

Arms - 6x6….

Band Pushdpwns - Purple*

Wall Band Curls - Purple*

*Strait Sets 

Cash Out: 

TRX Pelican Curls - 3x6

TXT Skull Crushers - 3x6

Isometric Static Curls

AVG HR - 110 BPM

MAX HR - 131 BPM

@ LHP

Chest, Back, Shoulders - 6x6...

TRX Push Up 

TRX Row 

TRX Face Pull

Cash Out: 

TRX Fly - 3x6

Max Chest-to-Roof Wide Pull Ups - 16 then, 9

Pike HSPUP - 3x6

You definitely can build muscle with your own bodyweight if you manipulate the leverage used. 

AVG HR - 126 BPM

MAX HR - 151 BPM

@ LHP

Rest Day...

Peter Attia’s Farmer’s Carry Workout - Light Day

Attia makes the most of the farmer’s carry workout by loading up the weight, sets, and time under tension to boost gains. Here’s how:

1. Carry your bodyweight for 30 seconds.
2. Rest 30 seconds.
3. Repeat 20 times

Used 53lb Kettlebells - 106lbs

Did 25 sets! 

AVG HR - 108 BPM

MAX HR - 135 BPM

Arms - 6x6….

Kettlebell Extensions - 35lbs*

Kettlebell Curls - 35lbs*

*Strait Sets 

Cash Out: 

Black Band Curls - 6x6*

*10 Close Grip Push Ups in between sets. 

AVG HR - 123 BPM

MAX HR - 151 BPM

@ LHP

Chest, Back, Shoulders...

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

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

Alternating KB Row - 1x5 @ 90/1x5 @ 90

Archer Pull Ups - 2x5/5

Band Lateral Raise - 8-8-8 @ Purple 

Band Upright Row - 8-8-8 @ Purple

AVG HR - 117 BPM

MAX HR - 134 BPM

@ LHP

Rest Day...

Only got 5 1/2 hours of sleep. Taking another rest day.  

Double Kettlebell Cleans...

15 sets of 5 - 75 reps 

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

Cash Out: Double Kettlebell Snatch - 1x3 @ 53lbs (left hand started to tear). 

AVG HR - 134 BPM 

MAX HR - 157 BPM

@ LHP