Thursday, December 30, 2021

Mutt Bar- Arms...

5 Rounds For Max Reps

Mutt Bar Curls - 33lbs

Triceps Extensions - 33lbs


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


Cash Out: 

Mutt Bar Hammer Curls - 3x12 @ 33lbs (3-1-1- tempo) 

Isometric Static Flex

Around-the-World Pull Ups

Wednesday, December 29, 2021

“Mutt Bar Lynne"...

5 Rounds For Max Reps

Mutt Bar Floor Press - 66lbs

Mutt Bar  Rows - 66lbs


Floor Press: 30-30-30-30-30

Rows: 30-30-30-30-30


 300 total reps! 


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


AGV HR - 122

MAX HR - 154


Cash Out: 

Bear Push Ups - 2x15


Bear Push Ups - “Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx

Monday, December 27, 2021

Safety Bar Squats & Trap Bar DL (platform)

160x5

210x5

160x3x5


*Red Bar is 70lbs


Cash Out: 


Trap Bar DL - High Bar (4 inch blocks) 


150x5

240x5

330x3

420x1

510x1

600 - FAIL x 2

565 - FAIL 

Sunday, December 26, 2021

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

60-70-80/70-80-90

then, 60x3x10


Lean Back Cable Lateral - 

45-55-65/55-65-75


Incline Shoulder TriSet - 10lb DBs

Butterfly Laterals

Y Raise

Back Fly 


Cash Out:

Axle Klokov Press: 3x8 @ 85lbs


AVG HR - 122 BPM

MAX HR - 147 BPM


Saturday, December 25, 2021

7-5-3 Wave - Arms...

Cable Curls - 100-110-120/110-120-130


Push Downs:  125-135-145/135-145-155


Close Football Bar Press - 

107-127-147/127-147-167

*37lb Elite Bar


Seated KB Curls - 7-5-3 x2 @ 26/35/44


Cash Out: 

Blue Band Curls - 3x15

Blue Band Pushdowns -  3x15


AVG HR - 118 BPM

MAX HR - 152 BPM

Friday, December 24, 2021

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 

137.5-147.5-157.5/147.5-157.5-167.5


Wide Football Bar Press - 127-147-167/147-167-187 then, 217x2

*37lb Elite Bar


Incline DB Bench Press - 

65-75-85/75-85-95


Weighted Pull Ups - Drop Set of:

90lbs x 3

45lbs x 10

BW x 15


AVG HR - 123 BPM

MAX HR - 158 BPM

Thursday, December 23, 2021

“Yoke Runs” & LeverEdge Deadlifts…

“Yoke Runs” & LeverEdge Deadlifts…


50 “Runs” x 30M @ 185lbs

1500M Total in 26:20


AVG HR - 123 BPM

MAX HR - 151 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”. - Barrbemd



LeverEdge Deadlift

180x5

270x5

360x5

450x3

540x3

630x1

660x1 -l 5lb PR! 

680 - FAIL (lost grip on way up)

680 -  Success! 25lb PAR! 


I weighed 153lbs today. That’s 4..44x my BW! 


Wednesday, December 22, 2021

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

then, 50x3x10


Lean Back Cable Lateral - 

35-45-55/45-55-65


Incline Seal Rows -

35-40-45/40-45-50


Prime Handle Upright Rows -

130-140-150/140-150-160


Cash Out: MAX Chest Facing Wall HSPUs - 24. Tied my PR. 


“Chest to wall HSPUs more properly mimics the way your body will move in a freestanding handstand pushup. When doing it back-to-wall, you're encouraging high back arch and also allowing for wide elbows - something you cannot do in a freestanding HSPU if you want to maintain balance”. - Unknown


AVG HR - 122

MAX HR - 155

Tuesday, December 21, 2021

7-5-3 Wave - Arms...

Seated Cable Curls - 50-60-70/60-70-80 

Push Downs: 120-130-140/130-140-150


Vertical Close Grip Bench Press (bar) :

120-135-150/135-150-165 then, 105x10


KB Curls - 7-5-3 x2 @ 26/35/44


Cash Out: 

Blue Band Curls - 3x15

Blue Band Pushdowns -  3x15


AVG HR - 130 BPM

MAX HR - 158 BPM

Monday, December 20, 2021

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 130-140-150/140-150-160


Vertical Guillotine Press - 180-195-210/195-210-225


Incline DB Bench Press - 

60-70-80/70-89-90 then, 100x3


One-arm DB Row - 90-95-100/95-100-105 then, 125x3


Cash Out:

TRX Fly - 3x8 

Weighted Dynamic Front Lever - 3x3 with 8lb ball 


AVG HR - 124 BPM

MAX HR - 159 BPM

Sunday, December 19, 2021

Trap Bar Deadlift (low bar)…

245x3

335x3

425x1

435x1

445x1

455x1*


*Still fighting a bad cold. Something is always better than nothing!


*Worked in 3 sets of super slow pull up in between the deadlift singles. 

Friday, December 17, 2021

Shoulder Barbell Complex...

6 hang snatches 

6 snatch grip presses

6 clean grip presses

6 hang cleans 

6 high pulls


*all at 45lbs. Repeat three times for 120 total reps.  


“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation



Delt Rope PullDowns - 6x8 @ 140lbs


Bent-over Delt Sweeps - 3x8 @ 25lbs


Cash Out: Seated Bent-over DB Front Raise - 3x8 @ 15lbs



Thursday, December 16, 2021

Gironda 8x8 - Arms....

EZ Bar Curls - 70lbs

Red Band Close Push Ups - 8x8

*Superset


Ring Pull Ups - 3x8 

Rope  Pushdowns - 3x8 @ 130lbs

*Superset


Cash Out: Axle Bar Curls - 3x5 @ 85lbs


AVG HR - 119  BPM

MAX HR - 149 BPM

Wednesday, December 15, 2021

Gironda 8x8 - Chest/Back:...

Vertical Reverse Bench Press - 150lbs*

Close  Grip Pulldowns - -140lbs*

*Superset


One Arm Cable Row - 3x8 @ 90-100-110

“Paramount” Fly - 3x8 @ 10th-11th-12th plate 


Cash Out :

Headbanger Pull Ups - 45 reps (5 rep PR) 


AVG HR - 121 BPM

AMX HR - 154 BPM

Tuesday, December 14, 2021

“Yoke Runs”...

50 “Runs” x 30M @ 185lbs

1500M Total in 29:44 


AVG HR - 128 BPM

MAX HR - 148 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

Monday, December 13, 2021

Gironda 8x8- Shoulders & Traps..

LeverEdge Klokov Shoulder Press - 120lbs*

Lean-back Lateral Raise - 65lbs*

Superset


Around-the-World Pull Ups - 3 x 3/3

Wall Spider-Man Push Ups - 3x5/5


Cash Out: 

Elavtab Blue Band Press - 5x8

Elavtab Blue Band Upright Row - 5x8


AVG HR - 117 BPM

MAX HR - 153 BPM

Sunday, December 12, 2021

Gironda 8x8 - Arms....

Pelican Curls (20lb Vest)

Close Push Ups (20lb Vest) 

*Superset


EZ Bar Triple Curl (Reverse/Wide/Close - 3x8 @ 40lbs

Triceps Pushdowns - 3x8 @ 130lbs

*Superset


Cash Out:

Atlas Stone Curls - 

10 @ 95lbs

10 @ 115lns


AVG HR - 115 BPM

MAX HR - 147 BPM

Saturday, December 11, 2021

Gironda 8x8 - Chest/Back:...

Wide Football Bar Press - 147lbs*

*37lb Elite Bar

Wide Grip Pulldowns - -120lbs* then, 3x5 @ 180lbs

*Superset


Banded Snatches - 3x8 (Red)

“Paramount” Fly - 10th plate - 3x8


Cash Out :

Headbanger Pull Ups - 40 reps (5 rep PR) 


AVG HR - 125 BPM

AMX HR - 147 BPM

Friday, December 10, 2021

Trap Bar DL - High Bar....

150x5

240x5

330x3

420x1

510x1

520x1*


The most I’ve pulled since recovering from my herniated disc. Slowly building back my strength. My grip is definitely the limiting factor. Barely held on at the top! 

Wednesday, December 8, 2021

Gironda 8x8 - Arms....

Rope Pushdowns - 50lbs 

EZ Bar Curls - 60lbs

*Superset


EZ Bar Triple Curl (Reverse/Wide/Close - 3x8 @ 30lbs

DB Triceps Extensions - 3x8 @ 60lbs

*Superset


Seated DB Incline Curls - 3x8 @ 30lbs

Close Push Ups - 3x8


Cash Out:

DB Hammer Curls

DB Curl isometrics 


*Encore Boston


Shoulders/Traps…

6 Way Delt Raise - 5x5 @ 10lbs

Reverse Lateral - 5x5 @ 15lbs

*Superset


Wide Grip Upright Row - 5x5 @ 60lbs

Seated Snatches - 5x5 @ 15lbs

*Superset 


DB Face Pull - 5x5 @ 10lbs

Cable Lateral Raises - 5x5 @ 15lbs


Cash Out: 

DB Shrugs - @ 3x8 80lbs

Barbell OH Raises - 3x8 @ 30lbs


*Encore Boston


Monday, December 6, 2021

“Bar Muscle Up Nate''...

For Time: AMRAP 20
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Russian Kettlebell Swings (70)
14 rounds even - 10 rep PR! 

RIP Chief Petty Officer Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th
during combat operations in Iraq while trying to drag friend and fellow Navy Seal Mike Koch to safety. Both Nate and Mike were killed and are buried next to each other at Arlington National Cemetery. Nate was born at Falmouth Hospital and later move to Durham, New Hampshire.

Sunday, December 5, 2021

Shoulders/Traps - 8x8...

LeverEdge Klokov Shoulder Press - 110lbs*

Then, 270x3 & 320x3

Lean-back Lateral Raise - 60lbs*

Superset


Cash Out: 

Elavtab Blue Band Press - 3x8

Elavtab Blue Band Upright Row - 3x8


AVG HR - 115 BPM

MAX HR - 138 BPM

Saturday, December 4, 2021

Gironda 8x8 - Arms....

Sternum  Grip Chin - 8x8 (10lbs) 

Football Ba Close Grip Bench - 108lbs (37lb Elite Bar( then, 3x3 @ 157lbs

*Superset


Rope Pushdowns - 120lbs 

Rope Hammer  Curls - 120lbs

*Superset

  

Cash Out:

Elavtab Blue Band Curls - 3x15


AVG HR - 127 BPM

MAX HR - 156 BPM


Friday, December 3, 2021

Recovery Day...

After driving 1000 miles this week and not sleeping well last night I needed a recovery day where I just move. I did 10 tome carries at 185lbs and just walked for a couple of miles. 

Thursday, December 2, 2021

Gironda 8x8 - Shoulders...

Slightly Bent-over Plate Raise - 35lbs

Blue Band Lateral Raise 8x8

*Superset


Rear Delt Machine Fly - 4x8 @ 130lbs

Overhead Plate Raise - 4x8 @ 25lbs

*Superset


Cash Out: Monkey Rows - 4x8 @ 50lbs


AVG HR - 121

MAX HR - 156


@ Planet Fitness Vestal 

Wednesday, December 1, 2021

Chest/Back:...

TRX Hanging Ring Fly - 4x8 

V BW Row - 4x8

Superset


PullDowns - 4x8 - 80lbs

Incline Reverse DB Bench - 4x8 - 45lbs


Cash Out:

Seated DB Snatches - 5x5 - 35lbs


AVG HR - 112 BPM

AMX HR - 142 BPM


*Planet Fitness Vestal