Wednesday, June 30, 2021

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

Monday, June 28, 2021

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

Sunday, June 27, 2021

Safety Bar Squats & Yoke Carries...

Safety Bar Squats

135x5 

155x5

185x3x5

*Black Bar is 65lbs


Yoke Carries - 20x30M @ 185lbs


Saturday, June 26, 2021

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

Friday, June 25, 2021

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. 

Thursday, June 24, 2021

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


Tuesday, June 22, 2021

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

Monday, June 21, 2021

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

Sunday, June 20, 2021

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

Saturday, June 19, 2021

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!  

Friday, June 18, 2021

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

Thursday, June 17, 2021

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 

Wednesday, June 16, 2021

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 

Monday, June 14, 2021

Trap Bar Deadlift...

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

Then,

5x15 @ 155lbs

Sunday, June 13, 2021

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

Saturday, June 12, 2021

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

Friday, June 11, 2021

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

Thursday, June 10, 2021

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! 

Wednesday, June 9, 2021

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

Tuesday, June 8, 2021

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

Monday, June 7, 2021

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. 



Sunday, June 6, 2021

Trap Bar Deadlift - Low Bar...

135x3

225x3

315x3

405x1

455x1


Then,


455 x 3 - Dead stop singles. 

455x2 - lost grip on 3rd rep 

Saturday, June 5, 2021

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

Friday, June 4, 2021

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

Thursday, June 3, 2021

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