Prowler Push & Yoke Carry Repeats...

Prowler Repeats 

10 @ 20M- Empty Sled (103lbs) 

Yoke Walks - 40 x 20M @ 185lbs

AVG HR - 139 BPM

MAX HR - 173 BPM

Back & Biceps Compound Set...

Pelican Curls - 25x5 

Weighted Pull Ups - 25x5 @ 25lbs

*Superset

125 reps each - 250 total reps! 

Cash Out: 

Headbanger Pull Ups - 5x10

Green Band Curls - 2x25

AVG HR - 134

MAX HR - 161

Agonist Superset: Pull-Up and Curl

Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset: Pull Ups and Curls. 

An agonist superset is also known as a "compound set." This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. For instance, an agonist pairing superset of pull ups and curls. 

The pull-ups act as a primary muscle exercise (back), while the biceps curls act as an assisting muscle exercise.

Because of the metabolic and muscular damage (both good) that'll result from these supersets, you'll need longer rest periods during the workout and longer recovery periods between training sessions for the same muscle group”. - T Nation

Chest/Triceps - 3x15...

Reverse LeverEdge Bench - 200lbs  

One DB Tri-Press - @ 80lbs

*Superset

DB Incline Press - 3x8 @ 60lbs

Orange Band Pushdowns - 3x15

*Superset

Dynamic Front Lever - 3x3 

One DB Tri-Press - 3x3 @ 125lbs

*Superset

Cash Out: Hanging Ring Fly  -

3x8

AVG HR - 133

MAX HR - 161

Prowler Push Repeats...

Cash In: 

Yoke Walks - 2x10M @ 465lbs (3X BW! )

*Too heavy! Upper back tightened up. Not worth getting hurt! 

Prowler Repeats 

10 @ 30M - Empty Sled (103lbs) 

*even with an empty sled. Those really Jack up your HR! 

AVG HR - 128 BPM

MAX HR - 149 BPM

Shoulders/Traps...

TRX Face Pull  - 3x8 

TRX Lean Outs- 3x8 

Green Band Press - 5 x 10

Green Band Upright Row - 5x10

Cable Rear Lateral Raise- 5x8 @ 15

Cable Lateral Raise- 5x8 @ 15

*Superset 

Cash Out:

Slightly Bent-Over Delt Sweeps - 5x5 @ 45lbs

Overhead Plate Raise - 5x5 @ 45lbs

AVG HR - 128

MAX HR - 151

*Planet Fitness - Clifton Park

Back/Biceps...

3 sets of: 

5 Pull Ups

6 Chin Ups 

9 Hammer Grip Pull Ups

*All Done In a BW Row - 20 reps per set - 60 reps total

Pelican Curls - 10x5 - 50 reps 

DB Curls - 3x5 @ 50lbs

AVG HR - 119

MAX HR - 163

*Planet Fitness Clifton Park

Chest/Triceps - 2/3/5/10...

Reverse LeverEdge Bench - 2 @ 200lbs - 40 reps 

One DB Tri-Press - 2 @ 80lbs - 40 reps

*Superset

Barbell Incline Press - 3x8 @ 115lbs

Orange Band Pushdowns - 3x12

*Superset

Cash Out: 

Dynamic Front Lever - 3x3 

Kneeling Cable Fly - 3 x 8 @ 70lbs

AVG HR - 127

MAX HR - 163

Trap Bar Deadlifts...

Only had 15 minutes today in between a crazy schedule. 

Got in 150 trap bar deadlifts at 165lbs. 

15 sets of 10 in 15:52. 

Something is ALWAYS better than nothing! 

AVG HR - 138 BPM

MAX HR - 193 BPM

“Building a gym in my garage was one of the best thing I’ve ever done. I love the training environment of a gym but when life gets in the way - which is most of the time - I have zero excuses. Something is ALWAYS better than nothing. Discipline equals freedom”! - Jocko Willink

Shoulders/Traps - 5x15

Orange Band Press - 5 x 15 

TRX Cable Rear Fly - 5x15 @ 30lbs

*Superset - 75 reps of each 

:

TRX Cable Upright Row - 3x8 - 80lbs

TRX Cable Y Raise - 3x8 @ 30lbs

Bird Pull UP - 3x5 

AVG HR - 125 BPM

MAX HR - 157 BMP

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Back/Biceps - 2/3/5/10...

Headbanger Chin Ups - 3 x 2/3/5/10

Close Grip Pulldowns - 3 2/3/5/10 @ 130lbs

*Superset

Standing Lean Back Curls - 3 x 15 @ 70lbs

Standing Underhand Cable Row - 3 x 15 @ 120lbs

Cash Out: 

Red Band Curls - 50 reps 

Headbanger Pull Up - 15 reps with 32lbs chains! Brutal. 

AVG HR - 119

MAX HR - 147

Chest/Triceps - 2/3/5/10...

Reverse LeverEdge Bench - 4 @ 190lbs - 80 reps 

One DB Tri-Press - 4 @ 60lbs - 80 reps

*Superset

Green Band Dips - 2 x 15

TRX Cable Fly - 2 x 15 @ 40lbs

*Superset

Cash Out: 

TRX Low-to-High Fly - 3 x 8 @ 40lbs

Front Lever x 3 

Close Grip Bear Push Up - 2x8

Kneeling Cable Fly - 3 x 8 @ 40-70-90

AVG HR - 127

MAX HR - 164

“Yoke Walks”...

20 x 20M @ 305lbs (2 x BW)

AVG HR - 125 BPM

MAX HR - 159 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

Shoulders/Traps - 2/3/5/10

DB Military Press - 3 x 35lbs

Slightly Bent-over Plate Lateral - 3 x 25lbs

*Superset - 60 reps of each 

Cash Out:

Green Band Upright Row - 3x8 

OH Plate Raise - 3x8 @ 25lbs

Dynamic Front Lever - 3x3

Green Band Face Pulls - 3x8

Green Band Military Press - 3x8

TRX Cable Rear Fly - 3x8 @ 40lbs

AVG HR - 134 BPM

MAX HR - 167 BMP

Back/Biceps - 2/3/5/10...

Pull Ups - 3 x 2/3/5/10

Close Grip Pulldowns - 3 @ 120lbs

*Superset

Preacher Curls - 3 x 2/3/5/10 @ 40lbs

Standing Rope Row - 3 x 2/3/5/10 @ 100lbs

Cash Out: 

Axle Bar Curl - 3x4 @ 85lbs

Green Band Curls - 50 reps 

AVG HR - 119

MAX HR - 148

Chest/Triceps - 2/3/5/10...

Reverse LeverEdge Bench - 3 @ 180lbs - 60 reps 

One DB Tri-Press - 3 @ 45lbs - 60 reps

*Superset

Green Band Dips - 2 x 2/3/5/10

Green Band Fly - 2 x 2/3/5/10

*Superset

Cash Out: 

Green Band Low-to-High Fly - 3 x 8 

V-Sit Hold - 2 @ 15 seconds

Hanging Ring Fly - 3 x 8 

AVG HR - 130

MAX HR - 167

Trap Bar Deadlift - Low Bar...

135x3

225x3

315x3

365x1

405x1

455x1

475x1

475lbs is 45lbs LESS than my 1RM. Was pissed till I realized that I’m still dealing with sciatica in my right leg , can really only push with with my left leg and 475lbs was my 1RM only a few month ago. 

Perspective! 

Shoulders/Traps - 2/3/5/10

Military Press - 5 x 75lbs

Slightly Bent-over Plate Lateral - 5 x 15lbs

*Superset - 100 reps of each 

Cash Out:

Blue Band Upright Row - 3x8 

DB Shrugs - 3x8 @ 100lbs

Dynamic Front Lever - 3x3

Blue Band Face Pulls - 3x8

AVG HR - 134 BPM

MAX HR - 171 BMP

Back/Biceps - 2/3/5/10...

Seated Curls - 2 @ 20lbs

Double DB Rows - 2 @ 35lbs

*Superset

Cash Out: 

Slow Hammer Curls - 5x8 @ 20lbs

AVG HR - 124

MAX HR - 143

Chest/Triceps - 2/3/5/10...

Reverse Bench - 3 @ 40lbs - 60 reps 

Hex Press - 3 @ 30lbs - 60 reps

*Superset

TRX Fly - 2 x 2/3/5/10

TRX Tri Ext - 2 x 2/3/5/10

*Superset

Cash Out: 

50 Dips AFAP - 53 seconds. Did three sets: 35-9-6

50 Incline Push Ups: 10-10-25

AVG HR - 123

MAX HR - 154

One Mile Farmers Walk...

One mile farmers walk @ 70lbs (35)

Had a full day of meetings in W. MA and didn’t feel like driving to the gym (or training at all). Decided to pick the bells and just walk. Always happier that I got it done instead of skipping. My feeling has always been that “Life” gives you enough days off that you should never skip a day if possible. Something is always better than nothing! 

“The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly."" - Dan John

Gironda 8x8 - Shoulders/Traps..

Seated Klokov Press - 8x8 @ 95lbs*

Then, 2x3 @ 165lbs

Slightly Bent-over Plate Lateral - 8x8 @ 35lbs*

*Superset

Cable Upright Row - 3x8 @ 100lbs

Cable Lean-back Lateral Raise - 3x8 @ 40lbs

AVG HR - 125 BPM

MAX HR - 168 BPM

Back/Biceps....

Gorilla Rows - 53lbs

Hammer Curls - 35lbs

Cannonball Pull Ups

*Triset - 5 Sets of 5 

Cash Out: 

Hang Trap Bar High Pull - 8x8 @ 95lbs

AVG HR - 127 BPM

MAX HR - 166 BPM

*Sobo Strength 

Football Bar Curls - 3x16 @ 56lbs (26lb Valor Bar)

Gironda 8x8 - Chest/Triceps...

Orange Band Dips* 

Reverse Incline DB Press - 50lbs*

*Superset 

Using a reverse grip shifts the emphasis to the upper pecs, mainly the clavicular head. Your shoulders and triceps continue to assist — although the triceps work harder as compared to a standard press — while the biceps again stabilize your movements. The effect is similar to performing the exercise on an incline bench. Using a reverse grip and spreading your hands a few inches wider than shoulder-width apart increases the intensity on your upper pecs by about 27 percent, relative to the standard bench press, according to Muscle & Fitness”. - Chron.Com

One DB Triceps Bench - 4x8 @ 90lbs*

Low-to-High Fly - 4x8 @ 50lbs*

*Superset

Cash Out:

Blue Band Pushdowns - 2 x 25 reps

Blue Band Lean-Away Press - 2 x25 reps

AVG HR - -131 BPM

MAX HR - -161 BPM

TRAP BAR DEADLIFTS: HEAVY DENSITY LIFTING...

2 x 5-4-3-2-1 @ 315lbs

Heavy Density Lifting or HDL is an even more difficult form of rest-pause training that works amazingly well. Here's how to do it.

Load up a bar or machine with a weight you can lift 10 times. That's about 70 percent of your 1RM. You'll use this same weight throughout the set.

1. Do 5 reps, rack the bar, and rest 15 seconds

2. Do 4 reps, rest 15 seconds

3. Do 3 reps, rest 15 seconds

4. Do 2 reps, rest 15 seconds

5. Do 1 final rep

* I shortened the rest to only 5 seconds. Brutal 

That's one set. Each set ends up letting you complete 15 total reps with a load you could've done for only 8-10 "regular" reps, so it's clear why this is among the best size-builders

Gironda 8x8 - Shoulders/Traps...

Seated Klokov Press - 8x8 @ 95lbs*

Then, 3x3 @ 135lbs

Slightly Bent-over Plate Lateral - 8x8 @ 35lbs*

Then, OHPR - 3x8 @ 35lbs

*Superset

HPC - 5x5 @ 95lbs

Bent-Over Lateral - 5x8 @ 40lbs

Rear Machine Fly - 70-80-90-100-110-120 x10

Cash Out:

DB Snatch

80x1

85x1

90x1

95x1

100 - FAIL! 

AVG HR - 132 BPM

MAX HR - 168 BPM

Gironde 8x8. Back/Biceps...

Close Pull Ups - 8x8 

Blue Band Curls - 8x8 

Cash Out: 

Chin Ups - 3x8 

Red Band Curls - 2x25

AVG HR - 127

MAX HR - 167

Gironda 8x8 - Chest/Triceps...

8x8 of:

Green Band Dips* 

Reverse Incline DB Press - 45lbs*

*Superset 

*Used Green Band for Presses

Using a reverse grip shifts the emphasis to the upper pecs, mainly the clavicular head. Your shoulders and triceps continue to assist — although the triceps work harder as compared to a standard press — while the biceps again stabilize your movements. The effect is similar to performing the exercise on an incline bench. Using a reverse grip and spreading your hands a few inches wider than shoulder-width apart increases the intensity on your upper pecs by about 27 percent, relative to the standard bench press, according to Muscle & Fitness”. - Chron.Com

One DB Triceps Bench - 3x8 @ 75lbs*

Low-to-High Fly - 3x8 @ 50lbs*

*Superset

Cash Out:

Blue Band Pushdowns - 2 x 25 reps

Blue Band Lean-Away Press - 2 x25 reps

AVG HR - 127 BPM

MAX HR - 159 BPM

Trap Bar Deadlift - Low Bar & Heels Elevated Back Squats...

245lbs x 2

335lbs x 1

425lbs x 1

475lbs - FAIL. Not feeling it today. 

Heels Elevated Back Squats

135lbs x 5

185lbs x 5 

185lbs x 5 

185lbs x 5 

95lbs x 15

Advantage of the Barbell Back  Squat Heels Elevated

Heels elevated squats improve the recruitment of quadriceps muscle fibers for a few reasons.

• Elevating the heels decreases range of motion at the hip and improves range of motion at the knee, helping to recruit more quadriceps muscle fibers.
• When the heels are elevated, it forces the ball of the foot to make greater contact with the surface. The neural receptors in the feet send signals to the central nervous system to increase recruitment of quadriceps fibers.
• Heavier loads can be lifted with heels elevated squats because of improved range of motion and improved neural drive.

VIA @ Physiqology.Com

Shoulders/Traps...

Wall Walks: 3x5

Green Band Snatch

Green Band Iron Cross

Green Band Face Pull

*Triset - 3x8

Wide Grip Green Bamd Upright Rows - 3x16

Hang Power Clean - 3x8 @ 75lbs

DB Shrugs - 3x8 @ 110lbs

AVG HR - 130 BPM

MAX HR - 155 BPM

Anatomy of the Wall Walk to Handstand

In this exercise, almost all the active muscles contract isometrically.

We can see the chain of muscles that stabilize the body each time the body leaves the floor.

The deltoid muscles stabilize the shoulder in flex position, hands above head.

The rotator cuff stabilizes the shoulder joint.

The core muscles stabilize the spine.

The triceps stabilize the elbow joint and maintains elbow extension.

 Target Muscles

+Deltoid

+Trapezius

+ Abdominal muscles

+ Triceps Brachii

Synergists Stabilizers

+ Deltoid

+ Trapezius

+ Abdominal muscles

+ Erector spinae

+ Serratus anterior

+ Triceps Brachii

*Via Muscle & Motion