"Arm Day Cindy"...

AMRAP 15:

5 Reverse Pendlay Rows (95)

10 EZ Bar Curls (60)

15 Close Grip Push Ups

10 rounds even - 300 reps!

(PR of - round a+ 12 reps)

Cash Out: 

Red Band Strait Arm Fly - 8x8 

Bodyweight DTP - Chest/Back...

50-40-30-20-10/10-20-30-40-50 reps of:

Ring Push Ups

Ring  Row

37:15

Alternate movements. Start with 50 reps of

Push Ups, then move to 10 Rows, then 40 Push Ups and 20 Rows, and so on.

Cash Out: Flying Superman Push Ups

DTP - Shoulders (The Dramatic Transformation Principle)

10-20-30-40-50 reps of:

Machine Military Press: @ 60-80-100-120-140lbs

Cash Out: Double Medicine Ball Push Ups x2

DTP - Arms...

AFAP:

50-40-30-20-10/10-20-30-40-50 reps of:

EZ Bar Curls @ 40-50-60-70-80lbs

Parallel Dips @ 25-20-15-10-5lbs

25:23

Alternate movements. Start with 50 reps of

Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.

Cash Out:

Thick Orange Bamd Curls - 5x8

DTP - Shoulders (The Dramatic Transformation Principle)...

50-40-30-20-10/10-20-30-40-50 reps of:

DB Military Press: @ 20-25-30-35-40lbs

Upright Row: @ 110-100-90-80-70lbs

20:59

300 Reps on under 19 minutes is no joke! 

Alternate movements. Start with 50 reps of

Military Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,

and so on.

"For our first move, we’ll be performing dumbbell military presses. On this move you’ll want to push the dumbbell like if you’re pushing it through the roof and lock it out. Dumbbell military presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. I like using cables for this movement because you get a good contraction all the way up and all the way down. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com

Cash Out: 

TRX HSPUs

KB Halo - 3x5

Tuck Planche Push Ups

DPT - Arms...

50-40-30-20-10/10-20-30-40-50 reps of:

Curls (40)

Parallel Dips 

Alternate movements. Start with 50 reps of

Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.

Cash Out:

Bodyweight EZ Bar Cheat Curl Eccentrics - 3x1 @ 155lbs

Chest/Biceps...

3 rounds of max reps:

LeverEdge Bench @ 180lbs

EZ Bar Curls @ 70lbs

Bench: 25-25-25 & Curls: 15-15-15

Hanging Ring Flyes - 5x8

Axle Curls (black bar) - 3x15 @ 25lbs 

Shoulders/Traps...

Machine Press - 100lbs

Lateral/Rear Lateral Raise Combo - 4x16- 20lbs 

DB Shrugs - 4x16 - 75lbs

Slightly Bent-Over Plate Lateral - 4x8 @ 25lbs

Plate Lateral Raise - 5x5 @ 45lbs

Back/Triceps...

Pulldown  - 4x8 @ 130lbs

LeverEdger Row - 4x8 @ 90lbs

*Superset

One-arm Cable Rows - 3x8 @ 80lbs

Strait Arm Pushdown - 3x8 @ 110lbs

CG Machine Press  - 4x8 @ 120lbs

TRX Bodyweight Extensions - 4x8

*Superset

Cash Out:

Pushdowns -3x8 @ 110lbs

DB Extensions - 2x5 @ 100lbs

Gironda 8x8 - Chest/Biceps...

Reverse Machine B. Press - 8x8 @ 135lbs

Low-to-High Flys - 8x8 @ 60lbs

Gironda Dips - 3x10

Step Forward DBL Cable Curls - 4x8 @ 70lbs

Two-Handed KB Curl: 4x8 @ 53lbs

Log Curls - 3x10 @ 72llbs

Cash Out:  Bent-arm Planche

Gironda 8x8- Shoulders & Traps..

DB Lateral Raise – 15lbs

DB Bent-over Laterals - 15lbs

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 30lbs*

Cable Upright Row - 80lbs

*Dynamic Front Lever in between sets 

Gironda 8x8- Shoulders & Traps..

DB Lateral Raise – 15lbs

DB Bent-over Laterals - 15lbs

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 30lbs*

Cable Upright Row - 80lbs

*Dynamic Front Lever in between sets 

Gironda 8x8 - Back/Triceps...

Horizontal Cable Row - 8x8 @ 150lbs

BTN Pull Ups - 8x4

*Superset

One-arm Cable Rows - 3x8 @ 60lbs

Strait Arm Pushdown - 3x8 @ 100lbs

CG Bench Press  - 2x3 @ 185lbs

Green Band Dips- 8x8

*Superset

Pushdowns - 3x12 @ 120lbs

Chest/Biceps...

Reverse Machine B. Press - 4x8 @ 150lbs

Green Banded Decline Push Ups - 4x8

Low-to-High Flys - 8x8 @ 50lbs

Step Forward Double Cable Curls - 4x8 @ 60lbs

EZ Bar Curls: 4x5 @ 90lbs

Cash Out:  

Thin Green Band Curls - 30 reps

EZ Bar Curls - 2x25 @ 40lbs

Ab Wheel Rollouts on Barbell - 2 reps

Gironda 8x8- Shoulders & Traps..

Klokov Press - 8x8 @ 75lbs

Overhead Rope Raise  - 40lbs

*Superset (15 second rest)

Cash Out: 

6 Way Delt Raise - 3x5 @ 12.5lbs

DB Shrugs - 3x5 @ 125lbs

Overhead Plate Raise  - 3x5 @ 25lbs

AVG HR -  128 BPM

Back & Triceps Triplet...

21-15-9-9-9-9

BW Row

Dips

Close Grip Push-Up

Cash Out:

Eccentric Pull Up/Dip Circuit| 

Slow-Eccentric Pull-Up – 5reps

Slow-Eccentric Dip – 5 reps

Quasi-Isometric Training

This is what it's called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.

So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.

It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation 

Yoke Carries & Trap Bar Deadlifts...

Yoke Carries - 20x30M @ 185lbs

Trap Bar Deadlifts (High Bar)

150x1

250x1

330x1

420x1

510x1

560 - FAIL

550 - FAIL

545 - FAIL

530 - FAIL

*1RM is 542.5

Gironda 8x8 - Chest/Biceps...

Reverse Machine Bench Press - 8x8 @ 135lbs

Incline DB Bench - 8x8 @ 60lbs

Low-to-High Flys - 6x6

Step Forward Double Cable Curls - 8x8 @ 50lbs

Axle Bar Curls: 8x5 @ 85lbs

Cash Out: Plate Crush Curls - 5x5 @ 90lbs

Gironda Back/Triceps..

Max Reps Dips @ 155lbs - Got 3! 

Orange Band Close Push Ups  - 8x4

Orange Band Dips- 8x4

*Superset

Pushdowns - 8x8 @ 120lbs

Catchers Stance Cable Row - 8x4 @ 130lbs

Reverse Grip Barbell Rows - 8x4 @ 185lbs

*Superset

Landmine Rows - 3x8 @ 45lbs

Max Reps Pull Ups - 27. I know I need to get a better full range of motion but I am pretty happy with that number at the end of my workout. 

Kettlebell Complex: Shoulders/Traps...

8 rounds of:

8 Kettlebell Figure 8/Hold

8 Kettlebell Upright Row 

8 Kettlebell Monkey Shrug

*35lb Kettlebell 

Cash Out: Kettlebell Lawnmowers - 3x8 @ 35lbs

Kettlebell Lawnmowers: It's like a one-arm upright row, but done in an explosive fashion. You'll feel like the motion is similar to trying to start a difficult lawn mower. Lean forward a bit, then really explode the kettlebell upwards”. - T Nation

Chest/Biceps...

TRX Push Ups - 4x8

TRX Curls - 4x8 

Then, Max Reps Push Ups in 60 seconds - 57 (8 reps LESS than my PR.) I got 37 in the first 30 seconds Goal is 70+. Minutes. Next time I will try these fresh instead of after other shit. 

Then I did some Mutt Bar Hammer Curls. 

I finished with some isometric Static flexes. 

Isometric Static Flex - “For this exercise, you don’t need any equipment.  All you need to do is flex your biceps as if you were curling a barbell or dumbbell and keep the muscle contracted with your arm at 90-degrees.  Then, using your opposite hand, apply downward pressure to the forearm associated with the flexed muscle.  Resist the pressure and hold for 10-15 seconds and then switch to do the same with the other arm. 

Isometric holds for biceps can help increase the metabolic demands and metabolites such as lactate which may result in an increased production of natural anabolic hormones in your body.  This increase in anabolic hormones can help facilitate new muscle growth (hypertrophy) through improved recovery and repair while the isometric hold itself is helping to flood the muscle with nutrients and blood – allowing you to further stretch out the fascia constricting your muscle. 

Through the use of isometric holds for biceps, you have the ability to recruit more muscle fibers as when compared to the standard concentric and eccentric movement of an exercise.  In order to increase strength, you need maximum fiber recruitment which can take place during isometric holds.  Using isometric holds in your training can help reprogram your neuromuscular system to recruit and fire more muscle fibers when training with weights which can help improve your overall muscle strength”. - Evogen Nutrition 

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Extensions - 8x8

* Superset

Cash Out: Roof Sternum Chin Up

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variaztions first before trying it. - T Nation

Mutt Bar DPT - Shoulders

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Bradford Press: 22-33-44-55-66lbs

Mutt Bar Overhead Raise: 66-55-44-33-22lbs

Cash Out: TRX Face Pull/Rear Fly - 5x8

The Bradford Press: "Begin with a standard front or clean grip position with the bar just above your upper chest. Press up like you would for a military press. But once the bar clears the top of your head you need to bring it behind your neck until it comes in line with your ears. And from there you press it back up and return to the front position. There’s no lock out at the top of the movement, and practically all of the work is done by your deltoids and upper trapezius rather than pressing the whole way up by using your triceps. That’s one rep. When you perform a standard shoulder press you find that you ‘lose’ tension at the top of the movement as the triceps extend to drive the weight upwards and take over.

But with a Bradford press you never give your delts any respite. They never get a chance to rest at the top of the movement. By minimizing intra-set recovery and momentum, you can place a huge stimulus on your shoulders through every rep and every set. Continuous tension helps you build muscle, even with lighter loads. When the muscle is in a constant state of contraction it suffers from a reduction in blood flow and therefore oxygen (this is called a hypoxic state)". - SpotMeBro.Com

Mutt Bar DPT - Chest/Biceps...

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Curls @ 22-33-44-55-66lbs

Floor Press @ 66-55-44-33-22lbs

Alternate movements. Start with 50 reps of

Curls, then move to 10 Floor Press, then 40 Curls and 20 Floor Press, and so on.

Cash Out:

Mutt Bar Curls - 5x10 @ 66lbs

TRX Fly - 3x8

Pelican Curls - 5x5

Pelican curls — “These are a often quite underrated bicep exercise that will work wonders for building arm size and strength”. - Bodyweighttribe.com

Mutt Bar - Shoulders

5 Rounds For Max Reps

Mutt Bar Klokov Press - 33lbs

Mutt Bar Wide Grip Upright Row - 33lbs

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

Cash Out:

Mutt Bar Overhead Raises - 3x8 @ 33lbs

Mutt Bar Klokov Press - 1x30 @ 33lbs

“Feels like” - 97° 🔥🔥🔥

"Mutt Bar Hammer Grip Lynne"...

5 Rounds For Max Reps

Mutt Bar Hammer Grip Floor Press - 66lbs

Mutt Bar Rows - 66lbs

Close Grip Floor Press: 25-25-25-25-25

Reverse Grip Rows: 25-25-25-25-25

 250 total reps! 

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

AVG HR - 139 BPM

“Feels like” - 91 @ 9AM! 🔥🔥🔥

Chest/Biceps...

Reverse LeverEdge Bench Press - 4x8 @ 200lbs

Incline Bench - 4x8 @ 120lbs 

Gironda Dips - 5x5 

 Cable Curls - 5x8 @ 120lbs

Axle Bar Curls: 5x5 @ 85lbs

Cash Out: Plate Crush Curls - 5x5 @ 70lbs