Arms: 10-8-6-15

Barbell Curls -  65-80-95-55

Dips - 35-50-70-25

Hammer Curls - 35-40-45-30

Close Grip Bench Press - 145-165-185(5)-125

Cash Out:

Kettlebell Curls - 3x5

Double Kettlebell Skull Crushers -3x5

*both @ 26lbs*

*Superset

Chest/Back: 10-8-6-15

Incline Press -145lbs-165lbs-185lbs(4)-135lbs

Neutral Grip Sternum Pull Up -10-8-6-15 (regular pullup)

Machine Guillotine Press -

195-210-225-165

LeverEdge Row -

110lbs-130lbs-150lbs-90lbs

Cash Out - 

TRX Fly - 3x5

Front Lever Pulls - 3x5

* 10/8/6/15-20 using 50-75%

The first three sets are done with gradually heavier weights and progressively fewer reps, and you finish off with a high-rep pump set. This approach is very effective for pure muscle growth since it attacks all the zones that have the greatest impact on hypertrophy

Yoke Walks......

20x20M  (325)

Avg HR - 119

Max HR - 140

Gironda 8x8- Shoulders & Traps..

DB Bent-Over Laterals - 25lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*

Tri-Set (alternated all three exercises with a 30 seconds rest in between each set)

Delt Sweeps - 3x8 @  45lbs 

Reverse Iron Cross Push Ups - 3x8

—————————————————————--

Workout -#2 (Garage):

5x10 - hang clean & 

5x10 - hang muscle snatch

All at 75lbs 

9-7-5 Wave - Arms...

EZ Barbell Curls - 70-80-90/80-90–100 

then, 115x3 & 135x1 - slow eccentric 

Dips - 50-65-80/65-80-95 

Barbell Kickback - 45-50–55/50-55-60

Double KB Curls -

26-35-44x2

Cash Out: 

Two-hand KB Curl - 3x8 @ 53lbs

Pelican Curl Eccentrics - 3x5

7-5-3 - Back & Chest (20lb vest)..

TRX Push Ups

Front Lever Pulls

Headbanger Pull Ups

TRX Fly

Neutral Pull Ups

Gironda Dips

Cash Out: Flying Superman Push Ups - 3x3

One-arm High Cable Row - 3x8 @ 80-100-120

Trap Bar Deadlifts - OTM: 30...

3 Trap Bar Deadlifts OTM for 30 minutes @ 330lbs then, 

420x1

510x1

520x1

530 - DROPPED in the way up! 

31,140lbs total. That’s  going to leave a mark! 

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

Seated Lateral Raise - 15-20-25/20-25-30

Lean Back Cable Lateral - 

40-50-60/50-60-70

High Incline Seal Rows -

45-50-55/50-55-60

Kettlebell Upright Row - 26-35-44x2

Kettlebell Crucifix - 18-26-35x1x5

7-5-3 Wave - Arms...

Double Cable Curls - 

65-75-85/75-85-95

Double High Cable Curl - 3x8 @ 50lbs

One-arm Cable Press-downs: 

40-50-60/50-60-70

LeverEdge Close Grip Bench Press :

200-220-240/220-240-260*

*Superset - Pelican Fly x5

Seated Hammer Curls: 

30-35-40/35-40-45

Cash Out: 

Max Chin Ups @ 80lbs - 6 reps (2 rep PR!)

Max Dips @ 80lbs  - 17 reps (1 rep PR!)

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

Gironda Sternum Pull Ups

*Superset with Dynamic Front Lever 

LeverEdge Guillotine Press - 210-230-250/230-250-270

Gironda Dips - 7-8 x2 @ 15lbs then, DB Bench 100x5

DB Row - 105-110-115/110-115-120

Cash Out: 

High TRX Pseudo Planche Push Up - 3x8

Wall Walk Push Ups

Front Lever Pull

Trap Bar DL - High Bar...

150x5

240x5

330x5

420x3

470x1

500x2 

Leg Extensions - 3x8 @ 70lbs 

Seated Calf Raises - 3x8 @ 90lbs then.

120x5x3

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

Standing Seal Swings - 20-25-30/25-30-35

Lean Back Cable Lateral - 

40-50-60/50-60-70

High Incline Seal Rows -

45-50-55/50-55-60

Cash Out: 

The Six-Way Delt Raise - 3x5 @ 15lbs

7-5-3 Wave - Arms...

Double Cable Curls - 

60-70-80/70-80-90 then,

One-Arm High Cable Curl - 3x5 @ 50lbs

Lying DB Triceps Extensions: 25-30-/30-35-40

LeverEdge Close Grip Bench Press :

190-210-230/210-230-250*

*Superset - Pelican Fly x5

Seated Hammer Curls: 

25-30-35/30-35-40

Cash Out: 1RM Dip - 180lb FAIL 

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

LeverEdge Pull Down - 

90-110-130/110-130-1500

*Superset with Dynamic Front Lever 

Vertical Guillotine Press - 

187.5-202.5-217.5/202.5-217.5-232.5 (2-0-1 tempo) (7.5lb plate)

*Superset with Low to high Fly - 5 reps @ 50lbs

DB Row - 100-105-110/105-100-115

Gironda Dips - 7-5-3 x2 @ 10lbs

Cash Out: 

TRX Fly - 5x8

TRX Push Up.- 5x8

Strait Bar Deadlifts...

135x3

225x3

315x1

405x1 

All overhand grip 

Then, 

315x3x15 - 45 reps (mixed grip)

*That was a fucking grind! 

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

Lean Away Cable Lateral Raise - 30-35-40/35-40-45

Lean Back Cable Lateral - 

40-50-60/50-60-70

High Incline Seal Rows -

45-50-55/50-55-60

Cash Out: 

Overhead Plate Laterals - @ 35lbs into Overhead Plate Raises @ 35lbs - 2x8

Standing Machine Shoulder Press - 180x3, 200x3, 202.5x30

7-5-3 Wave - Arms...

Double Cable Curls - 

60-70-80/70-80-90

Then, , High Lean Back Cable Curls - 50x10x3

Lying DB Triceps Extensions: 25-3545/35-45-55

LeverEdge Close Grip Bench Press :

190-210-230/210-230-250*

*Superset - Pelican Fly x5

Seated Hammer Curls: 

20-25-30/25-30-35

Cash Out: 

One-Arm High Cable Curl - 5x5 @ 50lbs

Band Curl Hold - 30 seconds into 3 slow reps 

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

Wide Grip Pull Down - 

150-160-170/160-170-180 

*Superset with Dynamic Front Lever 

Vertical Guillotine Press - 

185-200-215/200-215-230 (5lb)(2-0-1 tempo) 

*Superset with Low to high Fly - 5 reps @ 50lbs

DB Row - 95-100-105/100-105-110

Gironda Dips - 7-5-3 x2 @ 5lbs

Cash Out: Front Lever Pull Up x1 (getting closer!)

Farmers Carry Repeats...

50x30M @ 106lbs (53lbs each hand)

AVG HR - 135

MAX HR - 169

"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly."" - Dan John 

Trap Bar & Snatch Grip Deadlift...

Trap Bar DL - High Bar:

150x5

240x5

330x5

420x1

450x1

Snatch Grip DL

135x3

225x3

315x1

365x1 (dropped at the top)

Leg Extensions 

70x3x8

Cash Out: Slow Strict Bar Muscle Up. Sloppy as hell but I’ll take it. I need to make the transition seamless!

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

LeverEdge Shoulder Press - 200-210-220/210-220-230

Lean Back Cable Lateral - 

35-45-55/45-55-65

High Incline Seal Rows -

40-45-50/45-50-55

Cash Out: 

Overhead Plate Laterals - @ 35lbs into Overhead Plate Raises @ 35lbs - 3x8

Dynamic Front Lever - 5x3

7-5-3 Wave - Arms...

Double Cable Curls - 

57.5-67.5-77.5/67.5-77.5-87.5

Then, , High Lean Back Cable Curls - 50x10x3

Lying KB Triceps Extensions: 26-35-44/35-44-53

LeverEdge Close Grip Bench Press :

185-205-225/205-225/245

KB Hammer Curls: 

35-44-53 x2

Cash Out: 

KB Curl Hold - 2 @ 35lbs (30 seconds) 

DB Crush Press - 3x8 @ 35lbs

One-Arm High Cable Curl - 5x5 @ 40lbs

Garage: Kettlebell Seal Rows - 3x5 @ 70lbs

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

Close Grip Pull Down - 

140-150-160/150-160-170

*Superset with Dynamic Front Lever 

Vertical Guillotine Press - 

185-200-215/200-215-230 (5lb)

*Superset with Low to high Fly - 5 reps @ 40lbs

TRX Inverted Row - 7-5-3 x2 

Gironda Dips - 7-5-3 x2 

GIRONDA DIP BREAKDOWN

No matter what bench or bar you actually perform the dips on, form is the real key.

1. Once you get up on the bars with your arms fully extended, look down and touch your chin to your chest.
2. Round your back slightly. While keeping your feet together, bring them out in front of you so you're staring at your toes.
3. Descend "as low as you can to a full stretch," in Vince's words. Maintain strict control with no bouncing.
4. Keep the elbows flared out wide in order to decrease the involvement of the triceps and emphasize the chest.

“You must use a parallel bar that is 33" wide, if it is not you will not receive the intended benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward. Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs. Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion”. - Elite Lifts

Trap Bar DL - High Bar...

150x5

240x5

330x5

420x5

510 - FAILED twice!

475x2 

485x1

Seated Calf Raises - 5x8 @ 110lbs

Leg Extensions - 5x8 @ 60lbs

Yoke Carries - 50x30M @ 185lbs....

23:13 (4.34 PR!)

AVG HR - 132

MAX HR - 166

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

Standing Cable Shoulder Press - 

60-70-80/70-80-90 then, 50x10x2

Standing Lean Back Cable Lateral - 

20-30-40/30-40-50

Incline Seal Rows - 

40-45-50/45-50-55

Cash Out:

Overhead Plate Lateral Raise - 3x8 @ 35lbs

Gironda Dumbbell Swings - 5x8 @ 15lbs then, 2x8 @ 10lbs

How to do Gironda Dumbbell Swing:

• Step 1: Take a dumbbell in each hand and hold them at your waist.
• Step 2: Keep your left arm straight and lift it out lateral on your side to about shoulder height.
• Step 3: At the same time lift your right up at a 90 degree angle in front of your face.
• Step 4: Bring both arms back down and this time switch so that your right arm is going out laterally and your left arm is going in front of your face.
• Step 5: Alternate back and forth for the desired amount of repetitions. Each time you bring your arms up is one repetition.

“This is a rather weird-looking exercise, but it's a very effective way to build the whole deltoid with an emphasis on the lateral portion. Basically, the movement is like performing a one-arm lateral raise while the other arm is brought up with the elbow bent at a 90 degree angle. The bent arm doesn't do much work because of the advantageous lever, but it allows you to keep some tension on the shoulder muscle during the whole exercise. Constant tension equals more growth”! - T National 

7-5-3 Wave - Arms...

Double Cable Curls - 55-65-75/65-75-85 then, Standing High Lean Back Cable Curls - 40x10x3

Push Downs: 100-120-140/110-130-150

LeverEdge Close Grip Bench Press :

180-200-220/200/220-240

Thumbless Slow Hammer DB Curls: 20-25-30/25-30-35 then, 40x3

Cash Out:  Max Rep Dips - 41 @ BW

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

Close 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:

Low to high Fly - 3x8 @ 40lbs

Fat Bar Close Grip Pull Ups - 3x8 

Snatch Grip Deadlift

10x5 @ 225

Leg Extensions - 30-40-50-60x10

Cash Out: Iron Cross x2