Back/Triceps - 5x15...

Pull Downs - 100lbs

Horizontal Row - 100lbs

*Superset

Blue Band Bent Over Rows - 3x8

Machine Close Grip BP - 3x15 @ 120lbs

Banded Dips - 3x15 - Thin Red Bamd

*Superset

Orange Band Push Dips - 3x8

Trap Bar Deadlift - Low Bar

135x3

225x3

275x3

315x3

365x3

405x1

435x1

467.5x1 - 2.5lb PR! 

475x1 - 10lb PR!

480x1 - 15lb PR!

Three PRs in one day! Called it quits. 500 pounds is in mu sights! 

Gironda 8x8 - Shoulders

AM - Metfit

Shoulder Complex: 

Klokov Press x8

Hang Clean x8

Upright Row x 8

2 times through @ 75lbs

Klokov Press - 6x8 @ 75lbs

“Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead. 

The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.

Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness 

Cash Out:

TRX Face Pull/Reverse Fly Combo - 3x8 of each 

DB Shrugs - 3x8 @ 100lbs

Plate Lateral Raise - 3x8 @ 25lbs

AVG HR - 128

PM - Garage

Klokov Presses:

2x15 @ 45lbs

5x5 @ 95lbs

AVG HR - 133

Back/Triceps - 5x15 (Bands)

Blue Band Rows

Blue Band Strait Arm Pushdowns

*Superset

Blue Band Extensions 

Black Band Push Downs 

*Superset

Cash Out:

"Invisible L-Sit Pull Ups" - 3x10

Thick Blue Band

Chest/Biceps - 5x15...

Incline DB Press - 55lbs

Hammer Curls - 30lbs

*Superset

Black Band Chest Press 

Black Band Curls 

*Superset

Curl Holds - with sets of 3 Curls in between hold @ Blue Band

Blue Band Flyes - 3x8

AVG HR - 123

Banded Snatch Grip Deadlifts...

15x5 @ 135lbs

1 @ 225lbs

1 @ 315lbs

1 @ 365lbs

FAIL @ 400lbs

*Orange Band

Shoulders - 8x8 Bands...

Seated Press/Lateral Raise Combo - 8x8

Bar Upright Row - 8x8 

*Blue Band

AVG HR - 127BPM 

Back/Triceps - 5x15...

Wide Grip Pulldowns - 5x15 @ 100lbs

Banded Dips - 5x15 (thin orange)

*Superset with Dynamic Front Lever in between. 10x3

Cash Out:

Static V-sit Hold - 3 sets 

Blue Band Bemt-Over Row. - 3x8 

Max Dips - (thin orange band) - 38

AVG HR - 129 BMP

Chest/Biceps - 5x15...

Incline DB Press - 50lbs

Hammer Curls - 25lbs

Curl Holds - with sets of 3 Curls in between hold @ 25lbs

Front Lever Pull Ups - on Treadmill 

AVG HR - 128

@ Residence Inn - St. Pete

Gironda 8x8- Shoulders & Traps..

AM - Metfit 

Seal Swing - 15lbs*

Klokov Press - 75lbs*

*Superset (15 second rest)

Victory Raise - 8x4 @ 15lbs

Red Band Iron Cross - 8x8*

Wide Grip Gray Band Upright Row - 8x8*

*Superset (15 second rest)

AVG HR - 129 BPM

PM - Garage

Military Press:

115x1

145x1

165x1

170x1

175 - FAIL 

*Sip of coffee I between sets!

Gironda 8x8 - Back/Triceps...

Underhand Wide Sternum Pull Ups- 4x4

Thick Blue Band Horizontal Row - 8x8 @ 

*Superset

Blue Band Bent Over Rows - 3x8

Machine Close Grip BP - 4x8 - 150kbs

V-bar Push Downs - 4x8 - 120kbs

*Superset

Blue Band Push Downs - 3x8

AVG HR - 126

Cash Out: 

Dynamic Front Lever Pulls - 3x3

Orange Band Extensions - 6x8

Gironda 8x8- Chest/Biceps...

Orange Band Machine Guillotine Press - 120kbs

Orange Band Incline Press 

Chain Push Ups - 2x8 @ 32lbs

Headbanger Chin Ups - 4x8*

Banded KB Curls - 4x8 @ 26lbs

Orange Band Zottman Curls - 5x5 

AVG HR - 132BPM

Cash Out: Isometric Static Flex

Rack Pulls...

135x5

235z5

315x3

335x2

355x2

375x2

395x1

415x1

435x1

455x1

475x1

505x1  - SUCCESS! 

Pin was set 4th from bottom. Now I just need to start lower. Eventually I need to pull that from the ground! 

AVG HR - 124

Gironda 8x8- Shoulders & Traps..

Seal Row (shoulders) - 20lbs*

Lying Reverse Seal Swings - 15lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs*

Gray Band Upright Row - 8x8

*Dynamic Front Lever in between sets 

Cash Out: 

Plate Lateral Raise - 3x8 @ 35lbs

Ab Wheel Rollouts 

Gironda 8x8 - Back/Triceps...

Hang Power Snatch - 8x8 @ 75lbs 

Blue Banded Row - 8x8

*Superset

Lying Triceps Extensions - 4x8 @ 53lbs

One KB Close Grip Press - 4x8 @ 95lbs

*Superset

Renegade Rows - 2x8 @ 70lbs

Cash Out:

Band Strait Arm Pulldown - 3x8

Band Triceps Pushdown - 3x8

*The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells.

• Lats (back)
• Wrists
• Biceps
• Rhomboids
• Abdominals
• Obliques
• Glutes
• Erectors

AVG HR - 135BPM

Gironda 8x8- Chest/Biceps...

Guillotine Press - 8x8 @ 135lbs then, 2x3

@ 185lbs* 

Blue Band Fly- 8x8* 

*Superset

“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.

When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation

KB Hammer Curls - 4x8 - 35lbs*

Shield Pull Ups - 4x8

*Superset

* Shield pull up is a special variation of the pull up where you pull your elbows in.  Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body. Keeping your elbows together will fry your chest muscles which isn't  common with pull ups or any pulling exercise.

Your chest muscles like the pectoralis major will get stronger and bigger, but the best benefits will happen to your arms. Your arms stay in a nice line during the repetition, which means you will hit more the brachialis muscle of the arms. Brachialis is the muscle on the side of the arm beneath the biceps. Your biceps are also heavily worked”. - Vavha Fitness

Cash Out: Iso Curls

Hang Power Cleans & Snatch Grip Deadlifts...

5 HPC @ 95lbs OTM for 10 minutes 

Then,

Snatch Grip Deadlift

225x1

295x1

365x1

405 - FAIL

390x1

400 - FAIL

400lbs - SUCCESS! 

AVG HR - 130BMP

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)

Cash Out:

Delt Sweeps - 3x8 @  10lb Medicine Ball

Overhead Medicine. Ball Raises - 10lbs

AVG HR - 136BPM

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups- 8x6

High Pull - 8x8 @ 75lbs

*Superset

Orange Band Close Grip Push Ups- 8x8 

Green Band Push Downs - 8x8 

*Superset

AVG HR - 123

Cash Out: 

Dynamic Front Lever Pulls - 3x3

Gironda 8x8- Chest/Biceps...

Machine Guillotine Press - 165lbs

Orange Band Push Ups*

Low-to-High Fly - 5x5 @ 50lbs

Headbanger Chin Ups - 8x8*

EZ Bar Drag Curl - 8x8 @ 40lbs*

Zottman Curls - 5x5 @  20lbs

AVG HR - 131BPM

Cash Out: Slow Rung Muscle Ups - 6

Snatch Grip Deadlifts & Sprint Repeats...

Snatch Grip Deadlift - 20x5 @ 185lbs*

*10M Sprint after each set 

Cash Out:

Snatch Grip Deadlift 

225x1

275x1

315x1

365x1 

415 - FAIL

385x1 

20,065 lbs lifted & 20 - 10M Sprints. 

126 AVG HR 

Gironda 8x8- Shoulders & Traps...

LeverEdge Shoulder Press - 90lbs*

Lean-back Lateral Raise - 40lbs*

Superset

Delt Sweeps - 4x8 @ 25lbs*

Overhead Plate Raise - 4x8 @25lbs*

Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set

AVG HR - 131 BPM

Cash Out: DB Shrugs - 5x8 @ 85lbs