Zone 2 Walk…

2.5 Miles 

AVG HR - 106 BPM

MAX HR - 131 BPM

Rest Day…

Full Body A — 3-5 RIR…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. DB High Pull — standalone
• 2 × 5 @ 55
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Hammer Bench Press

• 8-7-7 @ 320
• Last set was 3 RIR

3B. Underhand Close-Grip Pulldown

• 2 × 8 @ 200
• Slightly Underhand Close Grip
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. seated Leg Curl

• Warm-up: 1 × 12 @ 90
• 2 × 8 @ 100

4B. Leg Extension

• 2 × 8 @ 170
• Alternate these; approximately 2 minutes before repeating each exercise

5A. High Chest-Supported Row

• 8-7-7 @ 320 
• Last set about 3 RIR

5B. Standing Calf Raise

• 2 × 10 @ 200
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 300
• Keep 5 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 90
• 3 RIR

6C. Rope Hammer Curls 

• 2 × 8 @ 100
• Then, 12 @ 70

7A. Pec Dec

• 2 × 12 @ 120
• 3 RIR
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 2 × 12 @ 20
• 3 RIR
• Stop before momentum or shrugging takes over

7C. The Six-Way Delt Raise

• 2 x 8 @ 10
• 2 RIR

AVG HR - 119 BPM

MAX HR - 148 BPM 

Recovery Walk -

.54 miles 

AVG HR - 99 BPM

MAX HR - 120 BPM 

Rest Day…

Full Body B — 3-5 RIR…

1. Inverted Leg Press — 

 (steeper machine) 

• Warm-up: 1 × 12 @ 360
• 2 × 8 @ 450
• Platform is 100 pounds
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press, Flat 

• 8-7-8 @ 320-320-320
• 345 was 3 RIR

2B. Lying Leg Curl

• Warmup 1 x 8 @ 70
• 2 x 8 @ 70
• 70 was 3 RIR
• Alternate with the press.

3A. High Machine Chest-Supported Row

• 8-7-7 @ 300
• Last set was 5 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 170
• 170 was 3 RIR
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 4
• 4 was 3 RIR

4B. Standing Calf Raise

• 2 × 8 @ 200
• 200 was 5 RIR
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 35
• 3 RIR

5B. Rear-Delt Machine Fly

• 2 × 12 @ 120
• Maintain 5 RIR

5C. Six-Way Delt Raise

• 2 × 8 @ 8
• Maintain 5 RIR

6A. EZ Bar Curl

• 3 × 8 @ 70
• 70 was 5 RIR
• Strict curl 

6B. Overhead DB Extension

• 2 × 8 @ 55
• 55 was 5 RIR
• Pair with the first two curl sets; finish the third curl set alone.

6C. Incline Curl

• 1 x 8 @ 30

Cash out: Headbanger Pull Ups - 15 reps

*took it easy after my cold the last few days. 

AVG HR - 109 BPM

MAX HR - 132 BPM

Recovery walk home:

1.60 miles   

AVG HR - 103 BPM

MAX HR - 128 BPM