Gironda 8x8- Shoulders & Traps..

Axle Bar Military Press - 8x8 @ 85lbs*

Prime Handle Upright Row - 130lbs*

*Superset (15 second rest)

Cash Out: Bent-Over Plate Lateral Raise 5x5 @ 35lbs

Gironda 8x8- Chest/Biceps...

Smith Incline Bench - 135lbs

DB Low-to-High Fly - 8x8 @ 25lbs

Cable Curls - 8x8 @ 50lbs

Cable Drag Curls: 8x8 @ 30lbs

TRX Bodyweight Curls - 8x8

*Planet Fitness Clifton Park

Safety Bar Squats & Yoke Carries...

Safety Bar Squats

135x5 

155x5

185x3x5

*Black Bar is 65lbs

Yoke Carries - 20x30M @ 185lbs

Gironda 8x8- Shoulders & Traps..

Axle Bar Klokov Press - 8x8 @ 85lbs then,

105x1, 125x1, 145x1, 155x1 & 160x1!

Prime Handle Upright Row - 120lbs

*Superset (15 second rest)

Cash Out: Dynamic Planche Swings 

AVG HR -  126 BPM

Gironda 8x8 - Back/Triceps...

Close Grip Pulldowns- 8x8 @ 130lbs

Reverse Grip Axle Bar Rows - 8x8 @ 135lbs

*Superset

Axle Bar CF Floor Press - 8x4 @ 135lbs

Thin Green Band Dips- 8x4

*Superset

Cash Out: Super Slow Strict Muscle Ups - got 3. 

Gironda 8x8- Chest/Biceps...

Reverse LeverEdge Bench Press - 190lbs

Incline Bench - 115lbs 

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

Wide Cable Curls - 4x8 @ 110lbs

Headbanger Pull Ups - 4x8

Axle Bar Curls: 5x5 @ 85lbs

AVG HR - 133

Garage: Kettlebell Curls - 8x8 @ 35lbs

Atlas Stone to platform (lowest)

50 reps at 95lbs. 

Sets of: 4-7-7–5-10-7-5-5

Then, 175x1! 

Gironda 8x8- Shoulders & Traps..

Klokov Press - 75lbs

Rope Upright Row - 70lbs 

*Superset (15 second rest)

Hang Snatch - 5x5 @ 75lbs

Hang Snatch - 2x3 @ 125lbs

Plate Lateral Raise - 3x8 @ 25lbs

AVG HR - 127 BPM

Gironda 8x8 - Back/Triceps...

Close Grip Pulldowns- 8x8 @ 120lbs

Trap Bar Rows - 8x8 @ 135lbs

*Superset

Trap Bar High Pulls - 5x5 @ 135lbs

Cable Push Downs - 8x8 @ 120lba

Thick Orange Band Dips- 8x8 

*Superset

AVG HR - 128

Gironda 8x8 - Chest/Biceps...

Reverse LeverEdge Bench Press - 180lbs

Green Band Push Ups*

Low-to-High Fly - 5x5

@ 50lbs

Double Cable Curls - 8x8 @ 50lbs*

Hammer DB Curls - 8x8 @ 25lbs*

AVG HR - 125

Cash Out: 

Stone Curls:

3x8 @ 95lbs

Thanks 1x8 @ 115lbs

1RM Trap Bar Deadlift - Low Bar...

515lbs! - 15 pound PR! 

100lb plates for the win!

Screw gravity!

Then:

Stone  lifts to lowest platform. 3 @ 160lbs!  

Gironda 8x8- Shoulders & Traps..

LeverEdge Shoulder Press - 140lbs*

Wide Grip Upright Row - 45lbs

*Superset (15 second rest)

Plate Lateral Raise - 3x8 @ 25lbs

Overhead Plate Raise - 3x8 @ 25lbs

Slightly Bent-Over Plate Lateral Raise

5x8 @ 25lbs

3x5 @ 45lbs

AVG HR - 126 BPM

Gironda 8x8 - Back/Triceps...

Purple Band Rows - 8x8

Hammer Strengrh Rows - 8x8 @ 50lbs

*Superset

DB Extension - 4x8 @ 60lbs

Smith CG Floor Press - 4x8 @ 185kbs

*Superset

Green Band Close Push Ups - 4x8

AVG HR - 125

Cash Out: 

Dynamic Front Lever Pulls - 2x3

Advanced L-Sit - 2 attempts (22 & 15 seconds)  

*Planet Fitness - Watertown 

Gironda 8x8- Chest/Biceps...

Incline DB Bench Press - 45lbs

Green Band Push Ups*

Low-to-High Fly - 20-25-30-35-42.5x5

Cable Curls - 8x8 @ 50lbs*

Hammer DB Curls - 8x8 @ 25lbs*

Zottman Curls - 5x5 @  20lbs

AVG HR - 135

Cash Out: 

BW Hammer Row - 3x8

Assisted One-Arm Chin Up - 5-5-3-3-3

*Planet Fitness - Watertown 

Trap Bar Deadlift...

Max Reps @ 315lbs - Got 25 reps @ 2x my body weight (4 Rep PR!)

Then,

5x15 @ 155lbs

Gironda 8x8- Shoulders & Traps..

Incline Seal Row (shoulders) - 15lbs*

Klokov Press - 75lbs*

*Superset (15 second rest)

Up & Outs @ 15lbs

Red Band Iron Cross - 4x8*

Wide Grip Red Band Upright Row - 4x8*

*Superset (15 second rest)

Cash Out:

EZ Bar Reverse Grip Press - 5x8 @ 60lbs

AVG HR - 133

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups- 8x5

LwverEdge Rows - 8x8 @ 90lbs

*Superset

Orange Band Close Grip Push Ups- 8x8 

Green Band Push Downs - 8x8 

*Superset

AVG HR - 125

Gironda 8x8- Chest/Biceps...

Machine Reverse Grip Press - 105lbs

Decline Red Band Push Ups*

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

Wide Cable Curls - 8x8 @ 80lbs*

EZ Bar Drag Curl - 8x8 @ 40lbs*

Zottman Curls - 5x5 @  20lbs

AVG HR - 128BPM

Cash Out: 

Cable Curls - 5x8 @ 80lbs with eccentric hold

Farmers Walks & Deadlifts

KB Farmers Walks - 20 x 40M @ 106lbs

Then,

First time doing conventional strait bar deadlifts in a long time. 

Got 405x7. 

Zero complaints! 

Shoulders 10-8-6-15...

Dead-Stop Shoulder Press - 95-105-115-75

Dead-Stop Wide Grip Cable Row - 130-150-170-110

Trap Bar High Pulls - 5x5 @ 225lbs

Cash Out: 

Banded Face Pulls

Thin Red - 3x8

Thin Green - 7x8

Arms: 10-8-6-15

Short EZ Bar Curl - 20-40-60-20

Dead Stop Banded Dips - Thin green, Orange, Thick green, Red

Dead Stop Chins - 10-8-6-15

Dead-Stop Red Band Close Grip  Push Ups - 10-8-6-15

Chest/Back: 10-8-6-15

Dead-Stop Reverse LeverEdge Bench Press -

190-210-230-180

Dead-Stop Horizontal Cable Row 

100-120-140-90

Hand Release Push Up - 10-8-6-15

Fat Bar Wide Grip Dead Stop Pull Up - 10-8-6-15

Cash Out - Super Slow Teps

Pull Up: 45 seconds: 23 up and 21 down. 

Gironda Dip

BRUTAL. 

Trap Bar Deadlift - Low Bar...

135x3

225x3

315x3

405x1

455x1

Then,

455 x 3 - Dead stop singles. 

455x2 - lost grip on 3rd rep 

Shoulders 10-8-6-15...

Standing DB Shoulder Press - 50-55-60-40

Wide Grip Cable Row - 120-140-160-100

Close Grip Pulldown- 150-160-170-180-190x5

Cash Out: Planche Leans

Arms: 10-8-6-15

Cable Curls - 80-100-120-70

Banded Dips - thin green, Orange, thick green,

red

KB Hammer Curls - 35-44-53-26

Rope Push Downs - 110-130-150-90

Cash Out: 

Red Band Curls - 50 reps

2x3 Strait Arm Chin Ups

Chest/Back: 10-8-6-15...

Reverse Leveredge Bench Press -

205-225-255-185

Horizontal Cable Row -  

125-155-185-105

Low-to-High Fly - 45-55-65-35

Headbanger Pull Up - 10-8-6-15

Cash Out - 

Guillotine Floor Press into eccentric Barbell Pullover

3x5 @ 135lbs

2x3 @ 185lbs