Atlas Stone Shoulder…

160lbs! 

Success! 

Fuck Gravity! 

Mutt Bar- Arms...

5 Rounds For Max Reps

Mutt Bar Curls - 33lbs

Triceps Extensions - 33lbs

30-30-30-30-30 reps each. 300 total reps

Cash Out: 

Mutt Bar Hammer Curls - 3x12 @ 33lbs (3-1-1- tempo) 

Isometric Static Flex

Around-the-World Pull Ups

“Mutt Bar Lynne"...

5 Rounds For Max Reps

Mutt Bar Floor Press - 66lbs

Mutt Bar  Rows - 66lbs

Floor Press: 30-30-30-30-30

Rows: 30-30-30-30-30

 300 total reps! 

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

AGV HR - 122

MAX HR - 154

Cash Out: 

Bear Push Ups - 2x15

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

Safety Bar Squats & Trap Bar DL (platform)

160x5

210x5

160x3x5

*Red Bar is 70lbs

Cash Out: 

Trap Bar DL - High Bar (4 inch blocks) 

150x5

240x5

330x3

420x1

510x1

600 - FAIL x 2

565 - FAIL 

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

Standing Cable Shoulder Press - 

60-70-80/70-80-90

then, 60x3x10

Lean Back Cable Lateral - 

45-55-65/55-65-75

Incline Shoulder TriSet - 10lb DBs

Butterfly Laterals

Y Raise

Back Fly 

Cash Out:

Axle Klokov Press: 3x8 @ 85lbs

AVG HR - 122 BPM

MAX HR - 147 BPM

7-5-3 Wave - Arms...

Cable Curls - 100-110-120/110-120-130

Push Downs:  125-135-145/135-145-155

Close Football Bar Press - 

107-127-147/127-147-167

*37lb Elite Bar

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

Cash Out: 

Blue Band Curls - 3x15

Blue Band Pushdowns -  3x15

AVG HR - 118 BPM

MAX HR - 152 BPM

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

Wide Grip Pull Down - 

137.5-147.5-157.5/147.5-157.5-167.5

Wide Football Bar Press - 127-147-167/147-167-187 then, 217x2

*37lb Elite Bar

Incline DB Bench Press - 

65-75-85/75-85-95

Weighted Pull Ups - Drop Set of:

90lbs x 3

45lbs x 10

BW x 15

AVG HR - 123 BPM

MAX HR - 158 BPM

“Yoke Runs” & LeverEdge Deadlifts…

“Yoke Runs” & LeverEdge Deadlifts…

50 “Runs” x 30M @ 185lbs

1500M Total in 26:20

AVG HR - 123 BPM

MAX HR - 151 BPM

“Weighted carries have been shown to have a positive impact on metabolic rate. Due to the full body muscular activation of the yoke walk the energy demand on the body is much higher. You can see increases in resting metabolic rate throughout a workout and some times after doing walks, which can have a positive effect on overall body composition”. - Barrbemd

LeverEdge Deadlift

180x5

270x5

360x5

450x3

540x3

630x1

660x1 -l 5lb PR! 

680 - FAIL (lost grip on way up)

680 -  Success! 25lb PAR! 

I weighed 153lbs today. That’s 4..44x my BW! 

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: MAX Chest Facing Wall HSPUs - 24. Tied my PR. 

“Chest to wall HSPUs more properly mimics the way your body will move in a freestanding handstand pushup. When doing it back-to-wall, you're encouraging high back arch and also allowing for wide elbows - something you cannot do in a freestanding HSPU if you want to maintain balance”. - Unknown

AVG HR - 122

MAX HR - 155

7-5-3 Wave - Arms...

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

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

Vertical Close Grip Bench Press (bar) :

120-135-150/135-150-165 then, 105x10

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

Cash Out: 

Blue Band Curls - 3x15

Blue Band Pushdowns -  3x15

AVG HR - 130 BPM

MAX HR - 158 BPM

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 then, 100x3

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

Cash Out:

TRX Fly - 3x8 

Weighted Dynamic Front Lever - 3x3 with 8lb ball 

AVG HR - 124 BPM

MAX HR - 159 BPM

Trap Bar Deadlift (low bar)…

245x3

335x3

425x1

435x1

445x1

455x1*

*Still fighting a bad cold. Something is always better than nothing!

*Worked in 3 sets of super slow pull up in between the deadlift singles. 

Shoulder Barbell Complex...

6 hang snatches 

6 snatch grip presses

6 clean grip presses

6 hang cleans 

6 high pulls

*all at 45lbs. Repeat three times for 120 total reps.  

“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation

Delt Rope PullDowns - 6x8 @ 140lbs

Bent-over Delt Sweeps - 3x8 @ 25lbs

Cash Out: Seated Bent-over DB Front Raise - 3x8 @ 15lbs

Gironda 8x8 - Arms....

EZ Bar Curls - 70lbs

Red Band Close Push Ups - 8x8

*Superset

Ring Pull Ups - 3x8 

Rope  Pushdowns - 3x8 @ 130lbs

*Superset

Cash Out: Axle Bar Curls - 3x5 @ 85lbs

AVG HR - 119  BPM

MAX HR - 149 BPM

Gironda 8x8 - Chest/Back:...

Vertical Reverse Bench Press - 150lbs*

Close  Grip Pulldowns - -140lbs*

*Superset

One Arm Cable Row - 3x8 @ 90-100-110

“Paramount” Fly - 3x8 @ 10th-11th-12th plate 

Cash Out :

Headbanger Pull Ups - 45 reps (5 rep PR) 

AVG HR - 121 BPM

AMX HR - 154 BPM

“Yoke Runs”...

50 “Runs” x 30M @ 185lbs

1500M Total in 29:44 

AVG HR - 128 BPM

MAX HR - 148 BPM

“Weighted carries have been shown to have a positive impact on metabolic rate. Due to the full body muscular activation of the yoke walk the energy demand on the body is much higher. You can see increases in resting metabolic rate throughout a workout and some times after doing walks, which can have a positive effect on overall body composition”. - Barrbend

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 120lbs*

Lean-back Lateral Raise - 65lbs*

Superset

Around-the-World Pull Ups - 3 x 3/3

Wall Spider-Man Push Ups - 3x5/5

Cash Out: 

Elavtab Blue Band Press - 5x8

Elavtab Blue Band Upright Row - 5x8

AVG HR - 117 BPM

MAX HR - 153 BPM

Gironda 8x8 - Arms....

Pelican Curls (20lb Vest)

Close Push Ups (20lb Vest) 

*Superset

EZ Bar Triple Curl (Reverse/Wide/Close - 3x8 @ 40lbs

Triceps Pushdowns - 3x8 @ 130lbs

*Superset

Cash Out:

Atlas Stone Curls - 

10 @ 95lbs

10 @ 115lns

AVG HR - 115 BPM

MAX HR - 147 BPM

Gironda 8x8 - Chest/Back:...

Wide Football Bar Press - 147lbs*

*37lb Elite Bar

Wide Grip Pulldowns - -120lbs* then, 3x5 @ 180lbs

*Superset

Banded Snatches - 3x8 (Red)

“Paramount” Fly - 10th plate - 3x8

Cash Out :

Headbanger Pull Ups - 40 reps (5 rep PR) 

AVG HR - 125 BPM

AMX HR - 147 BPM

Trap Bar DL - High Bar....

150x5

240x5

330x3

420x1

510x1

520x1*

The most I’ve pulled since recovering from my herniated disc. Slowly building back my strength. My grip is definitely the limiting factor. Barely held on at the top! 

Gironda 8x8 - Arms....

Rope Pushdowns - 50lbs 

EZ Bar Curls - 60lbs

*Superset

EZ Bar Triple Curl (Reverse/Wide/Close - 3x8 @ 30lbs

DB Triceps Extensions - 3x8 @ 60lbs

*Superset

Seated DB Incline Curls - 3x8 @ 30lbs

Close Push Ups - 3x8

Cash Out:

DB Hammer Curls

DB Curl isometrics 

*Encore Boston

Shoulders/Traps…

6 Way Delt Raise - 5x5 @ 10lbs

Reverse Lateral - 5x5 @ 15lbs

*Superset

Wide Grip Upright Row - 5x5 @ 60lbs

Seated Snatches - 5x5 @ 15lbs

*Superset 

DB Face Pull - 5x5 @ 10lbs

Cable Lateral Raises - 5x5 @ 15lbs

Cash Out: 

DB Shrugs - @ 3x8 80lbs

Barbell OH Raises - 3x8 @ 30lbs

*Encore Boston

“Bar Muscle Up Nate''...

For Time: AMRAP 20

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Russian Kettlebell Swings (70)

14 rounds even - 10 rep PR! 

RIP Chief Petty Officer Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th

during combat operations in Iraq while trying to drag friend and fellow Navy Seal Mike Koch to safety. Both Nate and Mike were killed and are buried next to each other at Arlington National Cemetery. Nate was born at Falmouth Hospital and later move to Durham, New Hampshire.

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

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

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. 

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 

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

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

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

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 

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

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

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

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

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

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