49s - Squats...

Back Squat - 215lbs - 7x7 - 49 Reps

Box Squat - 225lbs - 1x7

Kettlebell Farmers Walks - 53lb bells

49s - Shoulders/Traps...

Scott Press - 35lbs - 7x7 - 49 reps then, 2x5 @ 50lbs

Cable Bent-Over Lateral Raises - 40lbs - 7x7 - 49 reps

Upright Rows - 80lbs - 7x7 - 49 reps

Overhead Plate raises - 45lbsx2/60lbs x5 - 7x7 - 49 reps

Face Pulls - 70lbs - 7x7 - 49 reps

LeVerEdge Shrugs - 450lbs- 7x7 - 49 reps

Cash Out:

Overhead Lateral Raises - 3x7 @ 25lbs

One-arm Overhead Lateral Raise - 1x7 @ 15lbs

49s Arms...

Tri Press - 70lbs - 7x7 - 49 Reps

Barbell Curls - 100lbs - 7x7 - 49 Reps

Weighted Dips - 45lbs - 7x7 - 49 Reps then, 3 reps @ 135lbs

Chin Ups - 10lbs - 7x7 - 49 Reps

49s - Chest/Back...

LeverEdge Bench Press - 240lbs- 7x7 - 49 Reps, then 2x7 of top-hold alternating one-arm presses @ 145lbs

Barbell High Pull - 100lbs - 7x7 - 49 Reps

Incline DB Press - 85lbs - 7x7 - 49 reps

One-arm Row - 85lbs - 7x7 - 49 reps then, T-Bar Row - 5 reps @ 90lbs, 135lbs, 180lbs

49s - Squats...

Back Squat - 205lbs - 7x7 - 49 Reps

Close-Stance Squat - 115lbs - 7x7 - 49 Reps

Reverse Hyper - 20lbs - 7x7 - 49 Reps

49s - Shoulders/Traps...

DB Press - 60lbs - 7x7 - 49 reps

Bent-Over Lateral Raises - 25lbs - 7x7 - 49 reps

Upright Rows - 75lbs - 7x7 - 49 reps

Overhead Plate raises - 45lbs - 7x7 - 49 reps

Face Pulls - 60lbs - 7x7 - 49 reps

DB Shrugs - 125lbs - 7x7 - 49 reps

49s Arms...

Dead-Stop Close Grip Floor Press - 195lbs- 7x7 - 49 Reps

Barbell Curls - 95lbs - 7x7 - 49 Reps

Weighted Dips - 40lbs - 7x7 - 49 Rep
Chin Ups - 7x7 - 49 Reps then, 2 reps @ 45lbs

49s - Chest/Back...

LeverEdge Bench Press - 235lbs- 7x7 - 49 Reps, l then 2x7 of top-hold alternating one-arm presses @ 135lbs

Barbell High Pull - 95lbs - 7x7 - 49 Reps

Incline DB Press - 80lbs - 7x7 - 49 reps

One-arm Row - 80lbs - 7x7 - 49 reps then, 5 reps @ 125lbs

49s - Squats...

Back Squat - 195lbs - 7x7 - 49 Reps

Reverse Hyper - 50lbs - 3x7 (first time using it) 7x7 going forward

49s - Shoulders/Traps...

LeverEdge Shoulder Press - 160lbs - 7x7 - 49 reps then, 2 reps @ 270lbs

One Arm Cable Bent-Over Lateral Raises - 4@30lbs/3x40lbs - 7x7 - 49 reps

Upright Rows - 70lbs - 7x7 - 49 reps

Overhead Plate raises - 45lbs - 7x7 - 49 reps

49s Arms...

Dead-Stop Close Grip Floor Press - 190lbs- 7x7 - 49 Reps

Barbell Curls - 90lbs - 7x7 - 49 Reps

Weighted Dips - 40lbs - 7x7 - 49 Reps then, 10 reps @ 90lbs

Dead-Stop Hammer Curls - 35lbs - 7x7 - 49 Reps

Commando Pull Ups - 7x7 - 49 Reps

Rope Push Downs - 120lbs - 7x7 - 49 Reps

49s - Chest/Back...

LeverEdge Bench Press - 230s- 7x7 - 49 Reps

LeverEdge Pull Down - 135lbs - 7x7 - 49 Reps

Incline DB Press - 75lbs - 7x7 - 49 reps

One-arm Row - 75lbs - 7x7 - 49 reps

Cash out: Pull Ups - 5lbs - 7x7 - 49 reps

49s - Squats...

Back Squat - 185lbs - 7x7 - 49 Reps

49s - Shoulders/Traps...

DB Press - 50lbs - 7x7 - 49 reps

One Arm Cable Bent-Over Lateral Raises - 20lbs - 7x7 - 49 reps

Upright Rows - 60lbs - 7x7 - 49 reps

Overhead Plate raises - 45lbs - 7x7 - 49 reps

Face Pulls - 30lbs - 7x7 - 49 reps

3 Second Hold DB Shrugs - 75lbs - 7x7 - 49 reps

49s Arms...

Close Grip Bench Press - 195lbs for 2 sets/185lbs for 5 - 7x7 - 49 Reps

Barbell Curls - 85lbs - 7x7 - 49 Reps

Weighted Dips - 35lbs - 7x7 - 49 Reps then, 10 reps @ 90lbs

Dead-Stop Hammer Curls - 30lbs - 7x7 - 49 Reps

Close-grip Chin Ups - 7x7 - 49 Reps

Rope Push Downs - 100lbs for 2 sets/120lbs for 5 - 7x7 - 49 Reps

* Supersets

“XLIX” - 49s - Chest/Back...

LeverEdge Bench Press - 220lbs- 7x7 - 49 Reps

LeverEdge Pull Down - 130lbs - 7x7 - 49 Reps

Incline DB Press - 70lbs - 7x7 - 49 reps, then three reps @ 100lbs

One-arm Row - 70lbs - 7x7 - 49 reps

Low-to-High Cable - 50lbs - 7x7 - 49 reps

Pull Ups - 7x7 - 49 reps

Cash Out: Double Kettlebell Snatches 35lbs - 7x7 - 49 reps.

I feel better at 49 than I did it 21. Only 365 days till “L”.

Hip-Belt Squat Workout...

 * Set 1: Warm up set, 20 reps. @ 200lbs

 * Set 2 Warm up set, 15 reps. @ 290lbs 

* Set 3: Warm up set, 10 reps. @ 380lbs 

* Set 4: Working set, 8 reps @ 440lbs 

* Set 5: HEAVY set, 5 reps @ 500lbs 

* Set 6: HEAVY set, 5 reps @ 550lbs 

* Set 7: HEAVY set, 4 reps @ 620lbs (4x body weight!)

Barbell Snatches...

I have not done barbell snatches in a long time. So I decided to do 30 - not for time - at 115lbs. Messy as hell but it felt good just to move.