Thursday, December 31, 2020

Shoulders/Traps...

Shoulder Press - 2z8 @ 95 lbs/6 x 8 @ 75lbs 

*Dynamic Front Lever x2


"The Hip Hugger" - 8x8 @ 15lbs - These light up your rear delts while still hammering the middle delt. 


Cash Out: Super slow HSPU - 54 seconds. 

Wednesday, December 30, 2020

7-5-3 Wave - Arms...

Fat Bar Cable Curls - 80-90-100/80-100-110 then, 60x15


Rope Push Downs: 120-140-160/130-150-170


LeverEdge Close Grip Bench Press :

200-220-240/220-240-260


DB Curls  -30-35-40/35-40-45


Cash Out: 

Incline Kickbacks  - 3x8 @ 15lbs

V-Chin Ups - 3x8

Chain Chin Ups - 2x5 @ 64lbs


PM - Garage 

Close Grip Football Bar Hammer Curls - 3x8 @ 57lbs

Wide Grip Football Bar Hammer Curls - 3x8 @ 57lbs

90 Degree Isometirc  Curl Hold -  30 seconds @ 36lbs. 2

Tuesday, December 29, 2020

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 

150-160-170/160-170-180


LeverEdge Press - 230-240-250/240-250-260

Then, 15x180lbs


TRX Fly - 3x8 (20lb Vest)


Round-the-World Pull Ups - 2x8 20lb Vest)


Cash Out:

Bear Push Ups - 3x5 (20lb Vest)

Dynamic Front Lever - 3x3 (5lb ankle weights)


Monday, December 28, 2020

Safety Bar Squats...

125x5

145x5

165x5

185x5

205x3

225x3

245x1


Then,

175 x3x5 


*Red Bar is 70lbs


Deadlifts - 4 inch block

135x1

225x1

315x1

405x1

Saturday, December 26, 2020

Shoulders/Traps...

Axle Press - 8x8 @ 85lbs 

then, 135x1, 155x1, 165x1, 170x1, 175x1, 182.5lbs - FAIL (would have been a 1.5lb lifetime PR! 



*Dynamic Front Lever x1


The AXLE is no joke! 


Plate Lateral Raises - 3x8 @ 25lbs*

OH Plate Raises - 3x8 @ 25lbs*

*Superset


Cash Out: DB Shrugs - 5x5 @ 100lbs

Friday, December 25, 2020

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 then, Standing High Cable Curls - 2x10 @ 50lbs


Push Downs: 110-130-150/130-150-170


Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10


Axle Curls  - 8x5 then 


Cash Out: 

Incline Kickbacks  - 3x8 @ 12.5

Thursday, December 24, 2020

7-5-3 Wave - Back & Chest...

Close Grip Pull Down - 140-150-160/150-160-170


LeverEdge Press - 210-225-240/225-240-255

Then, 270x10 & 360x3


TRX Fly - 3x16


Set the Table Row - 30-35-40/35-40-45 


Cash Out:

Dynamic Front Lever - 3x5

Bent-arm Planche 

Wednesday, December 23, 2020

Overhead Squats...

In honor of Festivus I decided to do some feats of strength.


First time doing overhead squats in forever! 


75x3

95x3

115x3

135x1

155 - Fail (depth)

155x1

185 - Fail (depth) - Very happy with how close I got considering I DON'T overhead squat. 





Tuesday, December 22, 2020

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

*Dynamic Front Lever x1


Scapular Retraction Front Lever Pulls - 5x3


Lean Back Cable Lateral - 3x16 @ 40lbs 

*Plate Lateral Raises - 5x8 @ 25lbs


Incline Seal Rows - 3x16 @ 30lbs


Cash Out: OH Plate Raises - 3x8 @ 25lbs


Monday, December 21, 2020

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 then, Standing High Cable Curls - 2x10 @ 50lbs


Push Downs: 90-110-130/110-130-150


Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10


Standing KB Curls - 7-5-3 x2 @ 26/35/44


Cash Out: 

Pelican Curls - 5x5

Elbow Levers - 3x8

Sunday, December 20, 2020

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 140-150-160/150-160-170


LeverEdge Press - 195-210-225/210-225-240 then, 270x3, 320x3


Incline DB Bench Press - 

60-70-80/70-89-90 then 100x4


Set the Table Row - 30-35-40/35-40-45 


Cash Out:

Weighted Dynamic Front Lever - 1x2

@ 20lbs then 1x3 @ 8lbs

Friday, December 18, 2020

Safety Bar Squats...

115x5

135x5

155x5 

175x5

195x3

215x3

235x3

255 - FAIL (depth)

255x1 - pumped! 


First time I have ever done there. That bar is freaking HARD! 


 "Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira

Thursday, December 17, 2020

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

then, 50x3x10


Lean Back Cable Lateral - 

35-45-55/45-55-65


Incline Seal Rows -

35-40-45/40-45-50


Prime Handle Upright Rows -

130-140-150/140-150-160


Cash Out:

KB Iron Cross - 3x8 @ 26lbs

DB Shrugs - 3x5 @ 125lbs


Wednesday, December 16, 2020

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 

Triceps Push Downs: 80-100-120/100-120-140


Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10


KB Curls - 7-5-3 x2 @ 26/35/53


Cash Out: 

Pelican Curls - 5x5

Triceps Push Ups - 5x5

Tuesday, December 15, 2020

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 130-140-150/140-150-160


Vertical Guillotine Press - 180-195-210/195-210-225


Incline DB Bench Press - 

60-70-80/70-89-90


One-arm DB Row - 90-95-100/95-100-105 then, 125x3


Cash Out:

TRX Fly - 3x8 @ 40lbs

Weighted Dynamic Front Lever - 3x3 with 8lb ball 

Monday, December 14, 2020

Trap Bar DL - High Bar & Yoke Carries...

Trap Bar DL - High Bar:

150x5

240x5

330x5

420x3

470x1

520 - Fail

Then, 10x3 @ 330lbs


Yoke Carries 

10x20M @ 185lbs

Sunday, December 13, 2020

Gironda 8x8- Shoulders & Traps...

Lean-away Lateral Raise – 20lbs*

Cable Bent-over Laterals - 20lbs*

*Superset (15 second rest)


Lean Back Cable Laterals - 4x8 @ 40lbs

Cable Rope Upright Row - 4x8 @ 100lbs

*Superset 

*Front Lever in between sets 


Cash Out:  

Seated KB Arnold Press/Iron Cross Combo - 5x5 @ 26lbs

Overhead Plate Raise - 3x8 @ 35lbs

Saturday, December 12, 2020

Gironda 8x8 - Back/Triceps...

V-handle Pulldowns - 8x8 @ 130lbs

Strait Arm Pulldown -  8x8 @ 120lbs


Bird Pull Ups - 3x5


“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.


The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 


Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 


This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness


Rope Triceps Extension - 8x8 @ 100lbs

LeverEdge Close Bench - 190lbs

*Superset


Cash Out: 

1/2 Rep LeverEdge Reverse BP - 3x5 @ 230lbs

Tucked Elbows Pike HSPUs - 3x5

Friday, December 11, 2020

Gironda 8x8 - Chest/Biceps...

Reverse LeverEdge Bench Press - 180lbs*

Incline DB Press - 60lbs*

*Superset


Incline KB Fly - 3x8 @ 44lbs*


Standing High Cable Curl - 50lbs*

Standing KB Curls - 26lbs*

*Superset


Cash Out: 

Pelican Curls - 3x8

Bear Push Ups - 3x8


Bear Push Ups - “Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx

Thursday, December 10, 2020

Wednesday, December 9, 2020

Gironda 8x8 - Shoulders/Traps...

Hang Clean & Press/Upright Row Combo - 8x8 @ 45lbs

Monkey Shrug - 8x8 @ 35lbs

*Superset


Kettlebell Arnold Press/Iron Cross Combo -

3x3 @ 53lbs


Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Plate Sweeps - 4x25 @ 15lbs

*Superset


Cash Out: Overhead Plate Raise - 1x50

Tuesday, December 8, 2020

Gironda 8x8 - Back/Triceps...

AM:

Seal Rows - 53lbs

Front Lever Pulls - 8x4

*Superset


Front Lever Hold - 19 seconds


1/2 Rep Reverse BP - 115lbs

KB Triceps Extensions - 53lsb

*Superset: 


Cash Out:

Headbanger Pull Ups - 2x8


PM: Wide Grip C2B Pull Ups - 2x5

Sunday, December 6, 2020

Gironda 8x8 - Chest/Biceps...

Reverse DB Press - 35lbs*

Incline DB Press - 55lbs*

*Superset


Incline KB Fly - 3x8 @ 35lbs


Standing High Cable Curl - 50lbs*

Seated Double KB Curls - 26lbs*

*Superset


Cash Out: 

Pelican Curls - 3x8

Smith Machine Planche Push Ups - 5x5

Saturday, December 5, 2020

LeverEdge Deadlift...

200x5

290x5

380x5

470x5

560x3

610x1

620x1

630x1

640x1

650x1 - Pumped! 40lb PR!


I weighed 153lbs today. 


“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


Friday, December 4, 2020

Gironda 8x8 - Shoulders/Traps...

Kettlebell Arnold Press/Iron Cross Combo -

8x8 @ 35lbs*

Kettlebell Uptight Row - 8x8 @ 53lbs*

*Superset


Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Monkey Shrug - 4x8 @ 53lbs

*Superset


Cash Out: Kettlebell Shrugs - 5x5 @ 150lbs

Thursday, December 3, 2020

Gironda 8x8 - Back/Triceps...

AM:

Football Bar Seal Rows - 8x8 - 78lbs*

Gorilla Rows - 8x8 @ 53lbs*

*Superset


Kettlebell Triceps Extension - 4x8 @ 35lbs*

(4 reps - 10 second isometric hold - 4 reps)

Front Lever - 4 x 5 seconds*


Cash Out:

Close Grip Football Bar BP - 3x5 @ 128lbs

One-Arm Gorilla Row -3x5 @ 97lbs

Hand Switch Pull Ups - 2x4 


PM:

Banded Gironda Rows - 8x8

Banded Triceps Pushdowns - 8x8

Banded Strait Arm Pushdown - 8x8 

Banded Triceps Extension - 8x8  

Wednesday, December 2, 2020

Gironda 8x8 - Chest/Biceps...

Football Bar Beach Press - 8x8 @ 148lbs*

KB Reverse Press - 8x8 @ 35lbs*

*Superset


Headbanger Chin Ups - 8x8*

Two-hand KB Curls - 8x8 @ 53lbs*

*Superset


Cash Out: Pegboard x 10

Tuesday, December 1, 2020

Monday, November 30, 2020

Shoulders & Traps..

LeverEdge Press - 4x8 @ 80lbs*

Neutral-Grip Sternum Chin-Up - 4x8*

*Superset


Neutral-Grip Sternum Ceehin-Up

If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.


Lying Reverse Seal Swings - 4x8 @ 25lbs*

Seated Snatches - 4x8 @ 25lbs*

*Superset


*Dynamic Front Lever X 3 in between sets


Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.


The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.


If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation 


Cash Out: 

Narrow V-Handle Overjead Press - 3x8 @ 60lbs

Lateral Plate Raise - 4x8 @ 25lbs

Overhead Plate Raise - 4x8 @ 25lbs

*Superset

Saturday, November 28, 2020

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Strait Arm Pulldowns - 8x8

* Superset


Roof Dynamic Front Lever - 5x5


Thursday, November 26, 2020

"Turkey Day"...

Chest/Biceps

5 Rounds of: 

30 Kettlebell Floor Press (35)

30 Two-handed Kettlebell Curl (35)


Cash Out: Kettlebell Hammer Curls - 3x8 @ 35lbs

Tuesday, November 24, 2020

Kettlebells - Shoulders/Traps...

Arnold KB Press - 4x8 @ 35lbs

Single KB Upright Row - 4x8 @ 35lbs

*Superset


Monkey Shrugs - 4x8 @ 35lbs

Lawnmower Pulls - 4x8 @ 35lbs

*Superset


Cash Out:

Kettlebell Iron Cross - 5x8 @ 35lbs


Kettlebell Iron Cross (reverse lateral raise)

  • bring the weights above your head
  • guide them close past your body and push them up above your head as in the Shoulder Press
  • the arms are almost stretched out completely
  • the palms point forwards
  • brace the body
  • let the weights sink down in a wide bow very slowly, until they are parallel to the ground
  • the palms point down then
  • afterwards, guide the weights back up again with almost fully stretched out arms
TRX Strait Arm Pulldown - 4x16

Monday, November 23, 2020

Back/Triceps...

Roof Dynamic Front Lever - 15x5 - 75 reps. *These smoke your back and triceps 


One-Arm Kettlebell High Pull - 3x8 @ 35lbs

Kettlebell Triceps Extensions - 3x8 @ 35lbs

*Superset

Sunday, November 22, 2020

Gironda 8x8 (TRX) - Chest/Biceps...

TRX Push Up

TRX Fly 

*Superset


TRX Curl - 4x8 

TRX Pelican Curl - 4x8 

*Superset 


Cash Out: 

Kettlebell Push Ups - 3x8

Kettlebell Hammer Curls - 3x8 @ 35lbs

Saturday, November 21, 2020

Skier Swings - 20 sets of 10 @ 35lbs

Did some Skier Swings today. I liked them better than traditional Double Swings. I feel like you can heavier and need to use your upper back and rear delts to stabilize yourself at the top of the movement. All while working your hamstrings! 

—————————————————————------

“The weights move faster to achieve movement, which helps develop tremendous hip, glute, and hamstring strength.”


The move also homes in on the upper body. Since each arm maintains a weight—rather than controlling the same one—muscles in the shoulders, chest, and upper back contend with momentum on both sides, forcing them to make small adjustments to stay in sync”. - Men’s Journal 

Friday, November 20, 2020

Gironda TRX - Shoulders/Traps...

TRX Rear Lateral Face Pull - 8x8

TRX Rear Fly 8x8

*Superset


TRX Overhead Raises - 8x8

—————————————————————

Cash Out: MAX Chest Facing Wall HSPUs - 20. 

Thursday, November 19, 2020

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Extensions - 8x8

* Superset


Kettlebell Lying Extensions - 4x8 @ 35lbs

Kettlebell Rows - 4x8 @ 35lbs

*Superset


Cash Out: Roof Dynamic Front Lever ——————————————————————————————————

“By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts. 

It’s one of the top bodyweight exercises for a good reason! It’s the ultimate display of straight-arm pulling prowess, challenging your body to such an extreme skill!

Holding your entire body face up, straight, and outstretched gives you all the strength you need for your lats, arms, delts, chest and abs". - Bodyweight Training Arena 

——————————————————————————————————

Tuesday, November 17, 2020

Gironda 8x8 - Chest/Biceps...

Cable Fly - 50lbs*

Incline DB Press - 50lbs*

*Superset


Incline KB Fly - 3x8 @ 26lbs


High Cable Curl - 40lbs*

Seated Double KB Curls - 26lbs*

*Superset


Cash Out: Pelican Curls - 10x5


Pelican curls — “These are a often quite underrated bicep exercise that will work wonders for building arm size and strength. There are two ways of approaching this exercise. The first method, and usually best if you are new to this exercise, is to use long 6-8 second eccentrics, to break that muscle fiber down and strengthen it in it’s lengthening phase. The second option is to perform the exercise with a concentric and eccentric, as you would with any other exercise. This one can be a bit awkward in terms of form if you have never done it before". - Bodyweighttribe.com

Sunday, November 15, 2020

LeverEdge Deadlifts....

180x5

270x5

360x5

450x5 

540x3

610x1x3 - Pumped! I weighed 152lbs today. That's 4x my body weight! 






Cash Out: Yoke Walk - 10x30M @ 185lbs