Monday, November 29, 2021

Gironda 8x8 - Arms....

Hammer/Close Grip Chin - 8x8 (10lbs) 

Vertical Close Grip Bench - 135lbs

*Superset


Rope Pushdowns - 120lbs 

Pelican Curls - 8x8

*Superset

  

Cash Out:

Step Forward DBL Cable Curls - 5x8 @ 30-50-70-50-50


AVG HR - 115 BPM

MAX HR - 143BPM

Sunday, November 28, 2021

Gironda 8x8- Shoulders & Traps..

Cable Shoulder Press - 50lbs*

Lean-back Lateral Raise - 50lbs*

Superset


Cable Monkey Shrug - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*


Cash Out: 

Atlas Stone Press - 3x5 @ 95lbs


AVG HR - 124 BPM

MAX HR - 161 BPM

Saturday, November 27, 2021

Atlas Stone to Shoulder...

100 x 95lbs


AVG HR - 123 BPM

MAX HR - 151 BPM


“Atlas stone lifting is a Compound exercise so it works multiple muscle groups and is taxing on the entire body.


Prominent muscle groups likely to get targeted are the upper and lower back, hips, hamstrings and the biceps.


Other muscle groups include the entire core, forearms and hands, chest, glutes and calves”. - Iron & Strength 

Friday, November 26, 2021

Gironda 8x8 - Chest/Back..

Orange Band Foot Elevated Neutral Push Ups* 

Barbell Rows - 95lbs*

*Superset


Horizontal Rows - 120lbs

“Paramount” Fly - 8th plate then, 5@10, 5@13


Cash Out :

Orange Band Push Ups  - 25 reps 

Headbanger Pull Ups - 25 reps 


AVG HR - 122 BPM

MAX HR - 151


PM - Garage

Reverse Bench Press - 8x5 @ 137lbs

Trap Bar High Pull - 8x5 @ 145lbs

Thursday, November 25, 2021

Gironda 8x8 - Arms...

Hammer Grip Chin - 8x8

Neutral Grip Vertical Bench Press - 120lbs

*Superset


Triceps Pushdowns - 120lbs 

Pelican Curls - 8x8

*Superset

  

Cash Out:

Around-the-World Pull Up - 3x2/2

Football Bar Hammer Curl - 2x25 @ 37lbs 


AVG HR - 128 BPM

MAX HR - 150 BPM

Wednesday, November 24, 2021

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 100lbs*

Lean-back Lateral Raise - 45lbs*

Superset


Delt Sweeps - 4x8 @ 35lbs*

Overhead Plate Raise - 4x8 @ 35lbs*


Banded Press (Orange)*

Banded upright Row (Orange)*

Banded Iron Cross (Orange)*

*3x8 Giant Set


Cash Out: 

Log Clean & Press - 

127x1 

177 - (Clean - NO PRESS) 

157x1


AVG HR - 120 BPM

MaAX HR - 147 BPM

Tuesday, November 23, 2021

Pick Shit Up & Put It Down...

Sandbag Bearhug Squats - 2x5 @ 150lbs


Atlas Stone Shoulder & Carry - 10x30M @ 95lbs


Sprint Repeats- 15 x 10M 


AVG HR - 124 BPM

MAX HR - 154 BPM

Monday, November 22, 2021

Gironda 8x8 - Chest/Back:...

AM - Metfit 


Hanging Ring Fly*

Barbell High Pull - 75lbs*

Superset


LeverEdge High Rows - 90lbs

Low-to-High Cable Fly - 40lbs


Cash Out :

Green Band Push Ups  - 25 reps 

Headbanger Pull Ups - 25 reps 

Dead Stop Barbell Row- 2 @ 225lbs, 2 @ 275lbs


AVG HR - 116 BPM

AMX HR - 152 BPM


PM - Garage


Wide Neutral Bench Press - 8x3 & 186lbs 

them, 2 @ 216lbs

Trap Bar High Pull - 8x3 @ 115lbs

*Superset

Sunday, November 21, 2021

Gironda 8x8 - Arms...

L-Front Lever Pull Up 

Pelican Curls

*Superset


Triceps Pushdowns - 120lbs 

Dips

*Superset

  

Cash Out:

Around-the-World Pull Up - 3x2/2

EZ Bar Curl Reverse/Wide/Close  - 3x8 each - 40lbs 

Sandbag Cleans 3x3 @ 100lbs


AVG HR - 119 BPM

MAX HR - 155 BPM


Saturday, November 20, 2021

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov 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


Cash Out:

 150lb Sandbag Throw - Over the shoulder! X2


AVG HR - 117 BPM

MAX HR - 138 BPM

Friday, November 19, 2021

Atlas Stone & Sandbag Carry...

Atlas Stone to platform (lowest)

10 reps at 95lbs. 


Then, Stone to Shoulder 

95x1

115x1

155 - FAIL X 2! (My current bodyweight)


Sandbag Carry:

150 lb sandbag - 2x30M

100lb sandbag - 10x30M


AVG HR - 122 BPM

MAX HR - 153 BPM

Thursday, November 18, 2021

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 40lbs*

Close Grip Pulldowns - -120lbs*

Superset


Banded Snatches - 8x8 (Red)

Low-to-High Cable Fly - 40lbs


Cash Out :

Headbanger Pull Ups - 25 reps 


AVG HR - 122 BPM

AMX HR - 152 BPMP

Wednesday, November 17, 2021

Gironda 8x8 - Arms...

Hammer Grip Pull Up 

Close Grip Push Ups 

*Superset


DB Curls - 30lbs

Lying KB Triceps Extensions - 20lbs

*Superset


Cash Out:

Around-the-World Pull Up - 4x3/3

EZ Bar Curls - 2x25 @ 40lbs


AVG HR - 123

MAX HR - 151


*@ Planet Fitness Clifton Park

Tuesday, November 16, 2021

Gironda 8x8 - Shoulders/Traps...

Standing DB Press - 8x8 @ 30lbs*

Slightly Bent-over Plate Lateral - 8x8 @ 25lbs*

Then, OHPR - 3x8 @ 35lbs


*Superset


Bent-Over Lateral - 3x8 @ 40lbs

Rear Machine Fly - 70-85-100-115-130 x10


Cash Out:

TRX Face Pull - 5x8 (Bridge) 

DB Shrugs - 5x8 @ 75lbs

Tuck Planche Push Ups - 3x5


AVG HR - 123 BPM

MAX HR - 148 BPM

Monday, November 15, 2021

LeverEdge Deadlift...

200x5

290x5

380x5

470x5

560x2

610x1

630x1

655x1- Pumped! 5lb PR! 


I weighed 154lbs today. That’s 4.25x my BW! 


“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

Sunday, November 14, 2021

10x10 -Back & Biceps Compound Set...

Football Hammer Bar Curls - 10x10 - 67lbs 

Hammer Grip BW v-Row - 10x10

*Superset


*Bar weighs 37lbs


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


Cash Out: 

2x25 Bamd Curls (Orange & Grey)

Static Flex


AVG HR - 129 BPM

MAX HR - 156 BPM

Saturday, November 13, 2021

Chest & Triceps Compound Set...

Reverse Grip Football Bar Press - 10x10 @ 107lbs  (37lb Elite Lifts Multi Grip Bar)


Green Bend Dips - 10x10

*Superset


100reps or each. 200 reps total! 


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


Cash Out: 

Low-to-High Fly - 3x8 @ 40ls 

KB Triceps Extensions - 3x8 @ 53lbs

Iron Cross Practice - x2


AVG HR - 123 BPM

MAX HR - 153 BPM

Friday, November 12, 2021

Trap Bar DL - High Bar....

150x5

240x5

330x3

420x1

460x1


Then, 25 sets of 3 @ 330lbs! Grip was definitely a limiting factor. Could barely hold on at the end. 


Building my strength back! One rep at time. 

Thursday, November 11, 2021

Chest & Triceps Compound Set...

Reverse Grip Football Bar Press - 10x5- 146lb then 20x5 @ 96lbs

Blue Band Pushdowns - 30x5

*Superset


150 reps or each. 300 reps total! 


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


Cash Out:  Elbow Lowers - 3x5


Elbow Lowers: great exercise that focuses on triceps and core.  Via @gymnasticbodies 


AVG HR - 125 BPM

MAX HR - 144 BPM

Wednesday, November 10, 2021

Back & Biceps Compound Set...

DB Curls - 15x5 - 35lbs (regular, Doble, hammer)

Hammer Strength Pulldown - 15x5 - 140lbs

*Superset


Pelican Curls - 5x5

TRX Row - 5x5


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


Cash Out: 2x25 - Empty Barbell Curls (45)


AVG HR - 122 BPM

MAX HR - 148 BPM


Did a combination of low and high reps today. Finished my arm workout with 2x25 of curls with empty 45b bar. Goal is to work up to 1x100. Incredible pump.


Very Light Weight, Very High Reps


Yep, I know this sounds absolutely CRAZY. How can light weight and very high reps do ANYTHING for building muscle? Here’s a hint… it’s not about resistance… it’s about physiology.


In order for a muscle to grow, first you’ve got to stimulate growth by overloading it with resistance – no argument there. But AFTER you’ve stimulated the growth, you’ve got to supply NUTRIENTS to the muscle cells to help them rebuild.


What if your blood supply is poor to the trained muscle? Got a muscle group that doesn’t pump up very easily? It’s probably one of your hardest muscle groups to develop. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth.


THAT is where light weight and very high reps come into play. You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body).


The high reps sets don’t directly CAUSE muscle growth (the resistance isn’t high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily. - leehayward.com 

Tuesday, November 9, 2021

Shoulders & Trap Compound Set...

Seated Klokov Press - 15x5 @ 95lbs*

Slightly Bent-over Plate Lateral - 15x5 @ 35lbs*

* Superset 


75 reps each. 150 total 


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

DB Military Press 65x3, 70x2, 55x3x5


Cash Out: Kettlebell Lawnmowers - 3x5 @ 53lbs


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


AVG HR - 123 BPM

MAX HR - 163 BPM

Monday, November 8, 2021

Trap Bar Deadlift - Low Bar...

245x3

335x3

425x1

475x1

525 - FAIL (Would have been a 5lb PR) 

505 - FAIL x1

500 - FAIL x1


AVG HR - 124

MAX HR - 158


Pulled the plug. Live to fight another day. 


Pretty happy with 475lbs after removing from the pinched nerve. Time to build back my strength. Feel old and weak today! 


Finished with 10 Yoke Caries at 185lbs. 

Sunday, November 7, 2021

Chest & Triceps Compound Set...

Reverse Grip Football Bar Press - 10x5- 98lbs

Close Grip Football Bar Press- 10x5 - 98lbs

*Superset


50 reps or each. 100reps total! 


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


Cash Out: 

Reverse Grip Football Bar Press - 2x15 - 98lbs

Wide Grip Football Bar Press - 2x15 - 98lbs

Static Flex


AVG HR - 119

MAX HR - 140

Saturday, November 6, 2021

Back & Biceps Mutt Bar Compound Set...

Mutt Bar Curls - 30x5 - 55lbs
Reverse Mutt Bar Row - 30x5 - 55lbs
*Superset

150 reps or each. 300 reps total! 

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

Cash Out: Static Flex

AVG HR - 124 BPM
MAX HR - 153 BPM

Friday, November 5, 2021

Shoulders - Bands...

Overhead Band Pull Apart

Banded Victory Raise 

*Superset


“Do you want a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? well look no further. 


The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you can’t use you can’t compensate with your upper traps.


Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron


30 reps @ Blue (Light)

30 reps @ Green (Medium)

30 reps @ Orange (Heavy)

30 reps @ Green (Medium)

30 reps @ Blue (Light)


150 reps each. 300 total reps. 


Cash Out: 

Upright Row - 5x15 @ Black (Ultra-heavy) 

Thursday, November 4, 2021

Mutt Bar Farmers Walk...

1.5 miles @ 66lbs. 

A lot harder than it looked on paper. 

Hard to get comfortable in the back rack position. 

AVG HR - 119
MAX HR - 139

Wednesday, November 3, 2021

Back & Biceps Compound Set...

Pelican Curls - 15x5

Double Kettlebell Row - 15x5 - 35lbs

*Superset


Kettlebell Curls - 5x5- 35lbs

TRX Row - 5x5


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


Cash Out: Static Flex


AVG HR - 119 BPM

MAX HR - 146 BPM

Tuesday, November 2, 2021

"Mutt Bar Push Day"...

5 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 66lbs

Mutt Bar Hammer Grip Floor Press - 66lbs


Reverse Grip Floor Press: 25-25-25-25-25

Hammer Grip Press: 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 - 125 BPM

MAX HR - 167 BPM



“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

Monday, November 1, 2021

Mutt Bar - Shoulders

4 Rounds For Max Reps...

Mutt Bar Klokov Press - 33lbs

Mutt Bar Wide Grip Upright Row - 33lbs


30-30-30-30 reps each. 240 total reps


Cash Out:

Mutt Bar Overhead Raises - 6x10 @ 33lbs


AVG HR - 125 BPM

MAx HR - 161 BPM