Sunday, September 30, 2018

Gironda 8x8 - Chest/Biceps...

Smith Machine Incline Guillotine Press - 135lbs

Incline Dumbbell Press - 35lbs

Low-to-High Cable Fly - 40lbs

Barbell Drag Curls - 40lbs

Zottman Curls - 12lbs

Reverse Zottman Curls - 10lbs


* rest 15-30 seconds in between sets. 


Saturday, September 29, 2018

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 160lbs (30s)
Romanian Landmine Deadlift - 8x8 @ 100lbs (15s) 

Cash Out: Standing Leg Curl 3x8 @ 10lbs

Cash Out: Double DB Snatch - 140lbs (70s)

Friday, September 28, 2018

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-6-5-4-4-4
Wide Cable Rows- 80lbs (15s)
Pull Overs - 35lbs (15s)
LeverEdge Close Bench - 160lbs (15s)
Triceps Extension - 35lbs (15s)

*Rested 15-30 seconds in between sets

Thursday, September 27, 2018

Gironda 8x8 - Shoulders/Traps...

Seated Lateral Rouses - 12lbs (15s)
Bent-over DB Laterals - 15lbs  (15s)
Wide Barbell Upright Row - 65lbs
Dumbbell Shrugs - 75lbs (15s)

Cash Out: Dumbbell Snatch 75lbs x 2 then 100lbs x 1

Tuesday, September 25, 2018

Gironda 8x8 - Chest/Biceps...

LeverEdge Incline Press - 140lbs
Incline Dumbbell Press - 35lbs
Gironda Dips
Barbell Drag Curls - 40lbs
Zottman Curls - 12lbs
Reverse Zottman Curls - 10lbs

Cash Out: Preacher Hammer Curls - 2x8 @ 25lbs

*Rested 15-30 seconds in between sets between Zottman Curls

Sunday, September 23, 2018

Saturday, September 22, 2018

Gironda 8x8 - Shoulders/Calves...

Seated Lateral Rouses - 12lbs (15s)
Bent-over DB Laterals - 15lbs  (15s)
Wide Barbell Upright Row - 65lbs
Smith Machine Rear Shrugs - 245lbs
Standing Calf Raises - 5x15 @ 180lbs

Friday, September 21, 2018

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-5-4–4-3-3-4
Wide Cable Rows- 60lbs (15s)
Pull Overs - 35lbs (15s)
LeverEdge Close Bench - 160lbs
Dips: 8x8

*Rested 15-30 seconds in between sets

Wednesday, September 19, 2018

Gironda 8x8 - Chest/Biceps...

Gironda Dips
Incline Dumbbell Press - 35lbs
Low-to- High Fly - 40lbs
Cable Drag Curls - 30lbs
Zottman Curls - 12lbs

*Rested 15-30 seconds in between sets between Zottman Curls


Monday, September 17, 2018

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 115lbs
Romanian Landmine Deadlift - 8x8 @ 90lbs

*15 seconfd rest in between sets

Cash Out: Standing Leg Curl 3x8 @ 10lbs


Sunday, September 16, 2018

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs
Bent-over DB Laterals - 20lbs
Barbell Rear Shrugs - 135lbs
DB Upright Row - 25lbs
Overhead Plate Raise - 25lbs

*rest 15-30 seconds in between exercises.

Standing Calf Raises - 5x15 @ 160lbs

Saturday, September 15, 2018

Gironda 8x8 - Back/Triceps...

Invented Row
Seal Rows- 35lbs
Pull Overs - 35lbs
Diamond Push Ups
Standing Triceps Extension - 25lbs

*Rested about 15 seconds in between sets. 

Friday, September 14, 2018

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 180lbs

Incline Dumbbell Press - 35lbs
Low-to- High Fly - 40lbs
Drag Curls - 40lbs
Zottman Curls - 12lbs

*Rested 15-30 seconds in between sets. 5-10 between Bench Presses

Thursday, September 13, 2018

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 135lbs
Romanian Landmine Deadlift - 8x8 @ 90lbs

*30 second rest in between sets 

Cash Out: Standing Leg Curl 3x8 @ 10lbs

Wednesday, September 12, 2018

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs
Bent-over DB Laterals - 20lbs
Six-Way Delt Raise - 10lbs
Smith Machine Rear Shrugs - 255lbs
Smother Machine Calf Raises - 3x10 @ 255lbs then 2x15 @ 135lbs

Monday, September 10, 2018

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-5-5-4-3-3-3-3
Seal Rows- 35lbs
Pull Overs - 35lbs
LeverEdge Close Bench - 160lbs
Dips: 8x8

*Rested 15-30 seconds in between sets

Cash Out: Hex Press - 8x8 @ 35lbs

Sunday, September 9, 2018

Gironda 8x8 - Weighted Push Ups & Close Chin Ups

Weighted Push Ups - 8x8 - 20lb Vest

Close Chin Ups - 8-8-8-8-5-4-4-4


*15 second rest in between sets. 

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 180lbs
Incline Dumbbell Press - 35lbs
Low-to- High Fly - 40lbs
Drag Curls - 40lbs
Zottman Curls - 12lbs

*Rested 15-30 seconds in between sets. 5-10 between Zottman Curls

Saturday, September 8, 2018

Gironda 8x8 - Legs...

Hack Squat- 8x8 @ 145lbs then, 3x3 @ 315lbs
*30 second rest in between sets 

Cash Out: Standing Leg Curl 3x8 @ 20-20-10

Friday, September 7, 2018

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs
Bent-over DB Laterals - 20lbs
Smith Machine Rear Shrugs - 245lbs
Donkey Calf Raises - 3x15 @ 140lbs

Cash Out: Overhead Plate Raises 5x10 @ 25lbs

“Many lifters use the front plate raise, but they don't get results. The first mistake they make is raising a very heavy plate only to eye level. With this version, go lighter and raise the plate over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation 

Thursday, September 6, 2018

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-8-4-4-4-5
High Pulls - 65lbs
Pull Overs - 35lbs
LeverEdge Close Bench - 160lbs
Dips: 8x8 


*Rested 15-30 seconds in between sets

*Finished with one pegboard ascent without skipping any hole

Tuesday, September 4, 2018

Gironda 8x8 - Chest/Biceps

LeverEdge Bench - 180lbs
Neutral Incline Dumbbell Press - 35lbs
Low-to- High Fly - 40lbs
* 15 second rest in between sets

Drag Curls - 40lbs
Zottman Curls - 15lbs
* 30 second rest in between sets

Cash Out: 10 Decline Clap Push Ups

Monday, September 3, 2018

Gironda 8x8 - Legs...

Hack Squat- 135lbs
Romanian Deadlift - 165lbs

*30 second rest in between sets 

Cash Out: 2 sets of 5 Hack Squats into 5 Romanian Deadlifts @ 225lbs

Saturday, September 1, 2018

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs
Bent-over DB Laterals - 15lbs
Smith Machine Rear Shrugs - 225lbs

*Rested 15-30 seconds in between sets

Donkey Calf Raises - 5x20 @ 90lbs