Sunday, December 5, 2021

Shoulders/Traps - 8x8...

LeverEdge Klokov Shoulder Press - 110lbs*

Then, 270x3 & 320x3

Lean-back Lateral Raise - 60lbs*

Superset


Cash Out: 

Elavtab Blue Band Press - 3x8

Elavtab Blue Band Upright Row - 3x8


AVG HR - 115 BPM

MAX HR - 138 BPM

Saturday, December 4, 2021

Gironda 8x8 - Arms....

Sternum  Grip Chin - 8x8 (10lbs) 

Football Ba Close Grip Bench - 108lbs (37lb Elite Bar( then, 3x3 @ 157lbs

*Superset


Rope Pushdowns - 120lbs 

Rope Hammer  Curls - 120lbs

*Superset

  

Cash Out:

Elavtab Blue Band Curls - 3x15


AVG HR - 127 BPM

MAX HR - 156 BPM


Friday, December 3, 2021

Recovery Day...

After driving 1000 miles this week and not sleeping well last night I needed a recovery day where I just move. I did 10 tome carries at 185lbs and just walked for a couple of miles. 

Thursday, December 2, 2021

Gironda 8x8 - Shoulders...

Slightly Bent-over Plate Raise - 35lbs

Blue Band Lateral Raise 8x8

*Superset


Rear Delt Machine Fly - 4x8 @ 130lbs

Overhead Plate Raise - 4x8 @ 25lbs

*Superset


Cash Out: Monkey Rows - 4x8 @ 50lbs


AVG HR - 121

MAX HR - 156


@ Planet Fitness Vestal 

Wednesday, December 1, 2021

Chest/Back:...

TRX Hanging Ring Fly - 4x8 

V BW Row - 4x8

Superset


PullDowns - 4x8 - 80lbs

Incline Reverse DB Bench - 4x8 - 45lbs


Cash Out:

Seated DB Snatches - 5x5 - 35lbs


AVG HR - 112 BPM

AMX HR - 142 BPM


*Planet Fitness Vestal

Monday, November 29, 2021

Gironda 8x8 - Arms....

Hammer/Close Grip Chin - 8x8 (10lbs) 

Vertical Close Grip Bench - 135lbs

*Superset


Rope Pushdowns - 120lbs 

Pelican Curls - 8x8

*Superset

  

Cash Out:

Step Forward DBL Cable Curls - 5x8 @ 30-50-70-50-50


AVG HR - 115 BPM

MAX HR - 143BPM

Sunday, November 28, 2021

Gironda 8x8- Shoulders & Traps..

Cable Shoulder Press - 50lbs*

Lean-back Lateral Raise - 50lbs*

Superset


Cable Monkey Shrug - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*


Cash Out: 

Atlas Stone Press - 3x5 @ 95lbs


AVG HR - 124 BPM

MAX HR - 161 BPM

Saturday, November 27, 2021

Atlas Stone to Shoulder...

100 x 95lbs


AVG HR - 123 BPM

MAX HR - 151 BPM


“Atlas stone lifting is a Compound exercise so it works multiple muscle groups and is taxing on the entire body.


Prominent muscle groups likely to get targeted are the upper and lower back, hips, hamstrings and the biceps.


Other muscle groups include the entire core, forearms and hands, chest, glutes and calves”. - Iron & Strength 

Friday, November 26, 2021

Gironda 8x8 - Chest/Back..

Orange Band Foot Elevated Neutral Push Ups* 

Barbell Rows - 95lbs*

*Superset


Horizontal Rows - 120lbs

“Paramount” Fly - 8th plate then, 5@10, 5@13


Cash Out :

Orange Band Push Ups  - 25 reps 

Headbanger Pull Ups - 25 reps 


AVG HR - 122 BPM

MAX HR - 151


PM - Garage

Reverse Bench Press - 8x5 @ 137lbs

Trap Bar High Pull - 8x5 @ 145lbs

Thursday, November 25, 2021

Gironda 8x8 - Arms...

Hammer Grip Chin - 8x8

Neutral Grip Vertical Bench Press - 120lbs

*Superset


Triceps Pushdowns - 120lbs 

Pelican Curls - 8x8

*Superset

  

Cash Out:

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

Football Bar Hammer Curl - 2x25 @ 37lbs 


AVG HR - 128 BPM

MAX HR - 150 BPM

Wednesday, November 24, 2021

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 100lbs*

Lean-back Lateral Raise - 45lbs*

Superset


Delt Sweeps - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*


Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set


Cash Out: 

Log Clean & Press - 

127x1 

177 - (Clean - NO PRESS) 

157x1


AVG HR - 120 BPM

MaAX HR - 147 BPM

Tuesday, November 23, 2021

Pick Shit Up & Put It Down...

Sandbag Bearhug Squats - 2x5 @ 150lbs


Atlas Stone Shoulder & Carry - 10x30M @ 95lbs


Sprint Repeats- 15 x 10M 


AVG HR - 124 BPM

MAX HR - 154 BPM

Monday, November 22, 2021

Gironda 8x8 - Chest/Back:...

AM - Metfit 


Hanging Ring Fly*

Barbell High Pull - 75lbs*

Superset


LeverEdge High Rows - 90lbs

Low-to-High Cable Fly - 40lbs


Cash Out :

Green Band Push Ups  - 25 reps 

Headbanger Pull Ups - 25 reps 

Dead Stop Barbell Row- 2 @ 225lbs, 2 @ 275lbs


AVG HR - 116 BPM

AMX HR - 152 BPM


PM - Garage


Wide Neutral Bench Press - 8x3 & 186lbs 

them, 2 @ 216lbs

Trap Bar High Pull - 8x3 @ 115lbs

*Superset

Sunday, November 21, 2021

Gironda 8x8 - Arms...

L-Front Lever Pull Up 

Pelican Curls

*Superset


Triceps Pushdowns - 120lbs 

Dips

*Superset

  

Cash Out:

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

EZ Bar Curl Reverse/Wide/Close  - 3x8 each - 40lbs 

Sandbag Cleans 3x3 @ 100lbs


AVG HR - 119 BPM

MAX HR - 155 BPM


Saturday, November 20, 2021

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 90lbs*

Lean-back Lateral Raise - 40lbs*

Superset


Delt Sweeps - 4x8 @ 25lbs*

Overhead Plate Raise - 4x8 @25lbs*


Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set


Cash Out:

 150lb Sandbag Throw - Over the shoulder! X2


AVG HR - 117 BPM

MAX HR - 138 BPM

Friday, November 19, 2021

Atlas Stone & Sandbag Carry...

Atlas Stone to platform (lowest)

10 reps at 95lbs. 


Then, Stone to Shoulder 

95x1

115x1

155 - FAIL X 2! (My current bodyweight)


Sandbag Carry:

150 lb sandbag - 2x30M

100lb sandbag - 10x30M


AVG HR - 122 BPM

MAX HR - 153 BPM

Thursday, November 18, 2021

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 40lbs*

Close Grip Pulldowns - -120lbs*

Superset


Banded Snatches - 8x8 (Red)

Low-to-High Cable Fly - 40lbs


Cash Out :

Headbanger Pull Ups - 25 reps 


AVG HR - 122 BPM

AMX HR - 152 BPMP

Wednesday, November 17, 2021

Gironda 8x8 - Arms...

Hammer Grip Pull Up 

Close Grip Push Ups 

*Superset


DB Curls - 30lbs

Lying KB Triceps Extensions - 20lbs

*Superset


Cash Out:

Around-the-World Pull Up - 4x3/3

EZ Bar Curls - 2x25 @ 40lbs


AVG HR - 123

MAX HR - 151


*@ Planet Fitness Clifton Park

Tuesday, November 16, 2021

Gironda 8x8 - Shoulders/Traps...

Standing DB Press - 8x8 @ 30lbs*

Slightly Bent-over Plate Lateral - 8x8 @ 25lbs*

Then, OHPR - 3x8 @ 35lbs


*Superset


Bent-Over Lateral - 3x8 @ 40lbs

Rear Machine Fly - 70-85-100-115-130 x10


Cash Out:

TRX Face Pull - 5x8 (Bridge) 

DB Shrugs - 5x8 @ 75lbs

Tuck Planche Push Ups - 3x5


AVG HR - 123 BPM

MAX HR - 148 BPM

Monday, November 15, 2021

LeverEdge Deadlift...

200x5

290x5

380x5

470x5

560x2

610x1

630x1

655x1- Pumped! 5lb PR! 


I weighed 154lbs today. That’s 4.25x my BW! 


“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

Sunday, November 14, 2021

10x10 -Back & Biceps Compound Set...

Football Hammer Bar Curls - 10x10 - 67lbs 

Hammer Grip BW v-Row - 10x10

*Superset


*Bar weighs 37lbs


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


Cash Out: 

2x25 Bamd Curls (Orange & Grey)

Static Flex


AVG HR - 129 BPM

MAX HR - 156 BPM