Recovery Walk…

1 Mile  

AVG HR - 96 BPM

MAX HR - 107 BPM

​Full Body B…

• Leg extensions: 
• Warmup - 1 x 12 @ 60
• 2 x 12 @ 120

• Supported split squat: 2 x 8 per leg @ 25

• Reverse hyper: 2 x 12 @ 50

• Reverse-incline Hammer press: 8-7-7 @ 230-235-240
• Superset

• Sternum pull-up: 2 x 6

• Chest-supported row: 8-7 @ 270-300
• Superset

• Pec deck: 2 x 8 @ 120
• Machine Up Front

• Rear-delt machine: 2 x 12 @ 70
• Machine Up Front

• EZ Bar Curls - 2 x 8 @ 90
• Superset

• DB Triceps Extensions - 2 x 8 @ 70

AVG HR - 106 BPM

MAX HR - 138 BPM

Then, 

Recovery Walk 

1.51 miles 

AVG HR - 113 BPM

MAX HR - 123 BPM

Sprint Repeats - Optimized Version…

Warm-up

* 0.5 mile walk to gym

Intervals (10x)

* Walk 0.10 @ 3.3 

* Sprint 1: 0.10 @ 6.0 

* Walk 0.10 

* Sprint 2: 6.5 

* Walk 0.10 

* Sprint 3: 7.0 

* Walk 0.10

* Sprint 4: 7.5 

* Walk 0.10

* Sprint 5: 7.6 

* Walk 0.10

* Sprint 6: 7.7 

* Walk 0.10

* Sprint 7: 7.8 

* Walk 0.10

* Sprint 8: 7.9 

* Walk 0.10

* Sprint 9: 7.9 

* Walk 0.10

* Sprint 10: 8.0 

Target Metrics

* Average HR: 140–150 bpm

* Peak HR: 170–180 bpm (briefly)

* Recovery: HR should drop 25–40+ bpm during each walk

* RPE: 8–9/10, not all-out

AVG HR - 138 BPM

MAX HR - 189 BPM

Last Time:

AVG HR - 144 BPM

MAX HR - 192 BPM

Recovery Afterward

* Walk 1.51 miles home

AVG HR - 110 BPM

MAX HR - 122 BPM​

​Full Body A…

• Leg extension
• warmup - 1x15 @ 60
• 2 working sets - 2x12 @ 12

• Walking lunge: 2 sets  - 2 x 8 @ 25 (each hand) 

• Reverse hyper: 2 sets - 3x8 @ 50

• Reverse-Guillotine Hammer press: 3 sets - 8-7-5 @ 230-240-260*
• *5 second eccentric last set 

• Chest-supported row: 3 sets - 8-7-5 @ 250-270-300*
• *5 second eccentric last set

• Close-grip pulldown: 2 sets - 2 x 8 @ 150
• Then, 1 x 3 @ 180

• Machine lateral raise: 3 sets - 3x15

• Curl: 2 sets - 2 x 8 @ 80  superset with extensions

• Triceps extension: 2 sets - 2 x 8 @ 65

Full Body A

• Leg extension
• warmup - 1x15 @ 60
• 2 working sets - 2x12 @ 120

• Walking lunge: 2 sets  - 2 x 8 @ 25 (each hand) 

• Reverse hyper: 2 sets - 3x8 @ 50

• Reverse-Guillotine Hammer press: 3 sets - 8-7-5 @ 230-240-260*
• *5 second eccentric last set 

• Chest-supported row: 3 sets - 8-7-5 @ 250-270-300*
• *5 second eccentric last set

• Close-grip pulldown: 2 sets - 2 x 8 @ 150
• Then, 1 x 3 @ 180

• Machine lateral raise: 3 sets - 3x15

• Curl: 2 sets - 2 x 8 @ 80  superset with extensions

• Triceps extension: 2 sets - 2 x 8 @ 65

AVG HR - 117 BPM

MAX HR - 151 BPM

Then, recovery walk 

1.52 Miles

AVG HR - 117 BPM

MAX HR - 126 BPM

Rest Day…

​1,440 mile drive back to S. FLA. 

​“Hill Sprints”….

13 X 50M*

*From telephone pole 76 to 75 on Wilson St. 

Overall: 9.7/10 session.

The combination of 13 quality hill sprints, a controlled heart-rate profile, and your recent recovery trends makes this one of the highest-return conditioning sessions for your current goal of increasing lean mass while minimizing spinal stress.

AVG HR - 124 BPM

MAX HR - 159 BPM

High Rep Density Training - Upper Body…

Gironda Pull Ups - 3 x 6 

DB Seal Row - 1 x 8-7-5 @ 55*

*3 sec eccentric last set @ 5 

second hold at top last rep 

Valor Bar Reverse Bench Press - 1 x 146-166-181 (8-7-4)

Ring Dips  - 1 x 8-7-5 @ 3

DB Pullover — 2 x 8 @ 55

KB Curls - 1 x 35-35-44*

*3 sec eccentric last set

Rear Delt Row - 1 X 8-7-5 @ 35-44-53

Reverse Lunges - 3 x 8*

*set of 8 ring hold bodyweight squat in between sets 

*26lb Valor Bar

* Sets of 8-7-5

Cash Out:  

Lateral Raise - 2 x 8 @ 25

Ring Face Pulls - 2 x 5

 

AVG HR - 112 BPM

MAX HR - 137 BPM

@ The Trails

2.5 miles 

AVG HR - 103 BPM

MAX HR - 119 BPM

Sprint Repeats - Optimized Version…

​Warm-up

* 0.5 mile walk to gym

Intervals (10x)

* Walk 0.10 @ 3.3 

* Sprint 1: 0.10 @ 6.0 

* Walk 0.10 

* Sprint 2: 6.5 

* Walk 0.10 

* Sprint 3: 7.0 

* Walk 0.10

* Sprint 4: 7.3 

* Walk 0.10

* Sprint 5: 7.5 

* Walk 0.10

* Sprint 6: 7.7 

* Walk 0.10

* Sprint 7: 7.8 

* Walk 0.10

* Sprint 8: 7.9 

* Walk 0.10

* Sprint 9: 7.9 

* Walk 0.10

* Sprint 10: 8.0 

Target Metrics

* Average HR: 140–150 bpm

* Peak HR: 170–180 bpm (briefly)

* Recovery: HR should drop 25–40+ bpm during each walk

* RPE: 8–9/10, not all-out

AVG HR - 144 BPM

MAX HR - 192 BPM

Last Time:

AVG HR - 142 BPM

MAX HR - 188 BPM

Recovery Afterward

* Walk 1.66 miles home

AVG HR - 110 BPM

MAX HR - 121 BPM