40-pound EZ Bar shoulder workout...

40-pound EZ Barr shoulder workout...

*AMRAP in each movement. Rest 90 seconds then do it again! 

Bradford Press - 35/25

Upright Rows - 35/25

Reverse Bent-Over Rows - 60/55

130/105 - 235reps with 40lb EZ Bar 

The pump is real on that one! The upright rows were brutal! 

The Shoulder Shocker

• 3 Sets of 8 Reps each exercise 
• No rest in between exercises

1. Seated plate raise using a 25 or 45-pound weight plate.
2. Seated lateral raise with light dumbbells using 20 to 25 pounds.
3. Seated clean and press, strict form, using the same dumbbells. That’s a shrug, an external rotation, and half-press.

Cash Out:

Kneeling OH Cable Press - 5x8 @ 70lbs

Delt Sweeps - 5x5 @ 25lbs

AVG HR - 123 BPM

MAX HR - 177 BMP

Heavy DPT - Arms...

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

EZ Bar Curls @ 80-90-100

Triceps Extensions @ 50-45-40

Alternate movements. Start with 30 reps of

Barbell Curls, then move to 10 Dips, then 20

Barbell Curls and 20 Dips, and so on.

Then, 1x25 curl @ 40lbs & 1x1 @ 130lbs with 5 second eccentric. 

Cash Out:

Rope Pushdowns 3x15 @ 80lbs

EZ Bar Reverse Curls - 3x15 @ 30lbs

Pelican Curl Negatives - 3x5

Dips - max reps @ 135lbs. Got 4. 

AVG HR - 129’BPM

MAX HR - 162 BPM

Gironda 8x8 - Chest/Back:…

LeverEdge Reverse Vertical Press - 135lbs

Banded Incline Seal Row - 65lbs

*Superset

L-Sit Pull Ups - 5x5

Flying Dips - 3x8

Cash Out:

Slow Strict Pull Ups - 13

Super Slow Pull Up - 36 seconds (18/18)

AVG HR - 131 BPM

AMX HR - 152 BPM

Trap Bar Deadlift - Low Bar…

Max Reps @ 410lbs  - Got 12 reps! 

Double DB Devils Press - 5x5 @ 35lbs

“Never stop training. The minute that you allow the mindset of “the gym will be there tomorrow” to permeate, the wheels fall off.  Time is a cruel mistress.  She is unforgiving and does not accept excuses or mediocrity.  Walking into the gym each day is your way of kicking Father Time in the balls”. - John Welbourn

AVG HR - 126 BPM

MAX HR - 154 BPM

45-pound bar shoulder workout...

*AMRAP in each movement. Rest 90 seconds then do it again! 

Reverse Bent-Over Rows - 65/55

Overheads Press - 45/30

Upright Rows - 35/30

145/125 - 270 reps with 45lb Bar - 41 rep PR! 

The pump is real on that one! The upright rows were brutal! 

Cash Out:

Red Band Overhead Press - 8x8 

Banded Face Pull - 3x8 

Dynamic Front Lever - 3x5

Planche Lean x5

AVG HR - 132 BPM

MAX HR - 207 BPM ???

Gironda 8x8 - Arms....

Preacher Curls - 8x8 @ 50lbs (3-0-1)

Dips @ 50lbs   

*Superset

Barbell Kickbacks - 8x8 @ 45lbs

KB Curls - 8x8 @ 26l s

*Superset

Cash Out: 

EZ Bar Mechanical Drop Set - 3x5-5-5 @ 50lbs (lean back - standing - lean forward) 

AVG HR - 128  BPM

MAX HR - 153 BPM

Christmas 🎅🏻🎄🎁

Rest Day 

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 60lbs

Incline Seal Row - 60lbs

*Superset

Sternum Chin Ups - 5x5

Flying Dips - 5x8

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

AVG HR - 127  BPM

AMX HR - 148 BPM

Strict Handstand Push-ups & Rope Climbs…

AMRAP 10
7 Strict Handstand Push-ups
1 Rope Climb

6 Rounds plus 1 rep*

*goal was 10 rounds. HSPUs were not cooperating today! 

Yoke Carries…

20x10M @ 345lbs

30x10M  @ 185lbs

Gironda 8x8 - Arms....

Rope Hammer Curls - 8x8 @ 80lbs(3-0-1)

Dips @ 40lbs  

*Superset

Cable EZ Bar Curls - 4x16 @ 110lbs

Cable Pushdowns - 4x16 @ 110lbs

*Superset

Cash Out: 

Gray Band Reverse Curls - 5x10

KB Curls - 3x8 @ 35lbs

AVG HR - 125 BPM

MAX HR - 145 BPM

Chest/Back - 8x8…

Reverse Incline DB Press - 55lbs

Incline Seal Row - 55lbs

*Superset

Barbell High Pull - 3x8  @ 75lbs

Kneeling Cable Fly - 3x8 @ 60lbs then 100x8 & 80x8

AVG HR - 129  BPM

AMX HR - 146 BPM

DB Farmers -Carry….

Farmers Carry - 10x20M @ 125lb dumbbells 

"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

AVG HR - 127 BPM

MAX HR - 151 BPM

Bar - Shoulders…

3 Rounds For Max Reps

Klokov Press - 30lbs

Wife Grip Slightly Bent-over Upright Row - 40lbs

30-30-30 reps each. 180 total reps

Cash Out:

Lean-back Lateral Raise - 3x8 @ 40lbs

EZ BarOH Raise - 3x8 @ 60lbs

Delt Sweeps - 5x5 @ 25lbs

Red Band Face Pull - 3x8

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

AVG HR - 125 BPM

MAX HR - 159 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 8x8 @ 100lbs

Dips @ 35@ s

*Superset

Gray Band Reverse Curls - 5 reps in between sets 

Cash Out:

Chin Ups - 2 reps @ 100lbs

Pull Ups - 3 reps @ 100lbs

AVG HR - 124 BPM

MAX HR - 160 BPM

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 50lbs

Incline Seal  Row - 50lbs

*Superset

DB High Pull - 5x10 @ 20lbs

DB Elevated Push Ups - 5x10

AVG HR - 128  BPM

AMX HR - 152 BPM

@ Hampton Inn Clifton Park

Dumbbell Snatches…

DB Snatches - 35lbs DBs - 5x10 - 50 reps 

Then, 2x3/3 @ 75lbs

AVG HR - 116 BPM

MAX HR - 154 BPM

@ Planet Fitness - Vestal

Dumbbell Complex - Shoulders…

Military Presses - 50lbs - 8x8 

OHRaise/Lateral Raise/Bent-over Lateral Raise Complex - 8x8 @ 20lbs

24 reps each combo.  129 total reps. 

DB High Pull - 8x8 @ 25lbs

DB Upright Row - 8x8 @ 25lbs

DB Shrugs - 5x12 @ 75lbs

DB Snatch - 3x3 @ 50lbs & 60lbs

AVG HR - 125 BPM

MAX HR - 149 BPM

Planet Fitness - Vestal

Arm Complex…

Pull Up/Swiss Bar…

Two Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Hammer Grip Chin Up x6

Two Sets of:

Swiss Bar Press - 127lbs

Close x8

Wider x8

Even Wider x8

Close x6

Rest as needed…

60 Pull/Chin Ups & 60 CG Presses 

Then,

Gray Band Curls/Pushdowns - 5x10/10

Rope Pushdowns/Curls - 5x8/8

EZ Bar Curls - 3x5 @ 110lbs

Finish: 5 rounds of 5 rope hammer curls & iso flex 

AVG HR - 124 BPM

MAX HR - 152 BPM

Gironda 8x8 - Chest/Back:..

Reverse Incline DB Press - 45lbs

Reverse Grip Barbell Row - 135lbs*

Superset

Headbanger Pull Ups - 8x8

Bear Push Ups - 8x8

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

Cash Out :

Reverse Incline DB Press - 2x5 @ 70lbs

One-arm DB Row - 2x3 @ 125lbs

AVG HR - 128  BPM

AMX HR - 148 BP

Shoulders & Traps - 8x8….

Bradford Press - 65lbs

Barbell High Pull - 65lbs

Thick Green band Face Pull - 4x16

Cable Shrugs - 4x16 @ 170lbs each hand 

Cash Out:  

Front Lever - 14 seconds

AVG HR - 125 BPM

KAX HR - 154 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 8x8 @ 90lbs

TRX Triceps Extensions 

+Superset

Orange Band Reverse Curls - 5 reps in between sets 

Planche Lean x 7

Headbanger Pull Ups - 3x15

AVG HR - 127 BPM

MAX HR - 161 BPM

Devils Press…

Double DB Devils Press - 10x5 @ 15lbs

AVG HR - 141 BPM

MAX HR - 164 BPM

Rest Day…

Rest Day…

Bands: Shoulders & Traps..

Orange Band Press 

Orange Band Iron Cross

Orange Band Upright Row

Orange Band Shrugs

*Giant Set 

8 reps each. 4x  through. 

Cash Out:

Delt Sweeps - 3x5 @ 25lbs

Overhead Raises - 3x5 @ 25lbs

Red Band Face Pulls - 7x8

AVG HR - 110 BPM

MAX HR - 144 BPM

Gironda 8x8 - Arms…

Axel Bar Curls - 8x8 @ 85l s

Dips @ 35lbs  

*Superset

Rope Hammer Curls - 8x8 & 110lbs

Rope Pushdowns - 8x8 @ 110lbs

*Superset

Cash Out: 

Gray Band Reverse Curls - 5x10

Headbanger Pull Ups - 3x15

AVG HR - 122  BPM

MAX HR - 152 BPM

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 40lbs*

Close Grip Pulldowns - -120lbs*

*Superset

DB High Pull - 8x8 @ 250lbs

Double -to-High Cable Fly - 40lx4/60x4

*Superset

Cash Out :

Reverse Incline DB Press - 3x5 @ 60lbs

Bent-arm Planche Push Ups 

AVG HR - 124 BPM

AMX HR - 150 BPM

Trap Bar Deadlifts & Yoke Carries…

Trap Bar Deadlifts (High Bar)

150x1

250x1

330x1

420x1

510 - FAIL x 3

Yoke Carries - 10x30M @ 185lbs

AVG HR - 121 BPM

MAX HR - 150 BPM

DTP - Shoulders (The Dramatic Transformation Principle)

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

LeverEdge Military Press: @ 70-80-90-100-110

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

19:51

300 Reps on under 20 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 military presses. On this move you’ll want to push like if you’re pushing it through the roof and lock it out. 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:  Bench Climb Around

AVG HR - 127 BPM

MAX HR - 150 BPM

Gironda 8x8 - Arms…

Headbanger Chin Ups

Dips

EZ Bar Band Curls - 60lbs

Rope Pushdowns - 55lbs

*Green Band Reverse Curls in between sets - 5 reps 

Cash Out: Pelican Curls - 3x8

AVG HR - 119 BPM

MAX HR - 158 BPM

*@ Planet Fitness New Hartford

Chest/Back - 8x8…

Machine Incline Bench Press -  8x8 @ 140lbs

Seated Underhand Row - 8x8 @ 170lbs

Cash Out: 

Strait Arm Rope PullDowns - 10 @ 55-62.5-70

Upper Clavicle Raise - 5x5 @ 30lbs - this exercise trains from delts and the upper clavicle of the chest. 

Finally, The Monkey Bar Pull Up Ladder - 2 passes 

AVG HR - 122 BPM

MAX HR - 142 BPM

@ Planet Fitness New Hartford

Yoke Carries…

50x30M @ 185lbs....

23:13 (16 second PR!)

AVG HR - 136

MAX HR - 161

Rest Day…

Shoulders & Traps - 8x8...

Strict Military Press - 8x8 @ 75lbs

RopeUpright Row - 8x8 @ 70lbs

*Superset

DB Speed Press  - 5x8 @ 30lbs

Cable X Raise- 5x7 @ 30lbs

*Superset

“The Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead. 

The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.

Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness 

Cash Out:  

Dynamic Front Lever 

Delt Sweeps - 35lbs

Dips - 2 reps @ 155lbs

AVG HR - 129 BPM

MAX HR - 154 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 90lbs

Dips @ 35lbs

*Superset

Rope Hammer Curls - 8x8 & 110lbs

Rope Pushdowns - 8x8 @ 1l0lbs

*Superset

Cash Out: 

Empty EZ Bar Curls - 1x25 @ 40lbs

Cheat EX Bar Curls - 2x5 @ 130lbs

AVG HR - 125  BPM

MAX HR - 151 BPM

“Severin”…

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5K

49:55,

without vest

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Gironda 8x8 - Chest & Back…

Vertical Reverse Bench Press - 135lbs*

LeverEdge High Row -50lbs + Red Band

*AFAP

1 1/4 repHorizontal Row - 5x8 @ 100lbs

Low-to-High Fly - 5x8 @ 30lbs

Cash Out: Blue Band BP - 5x5

AVG HR - 122 BPM

MAX HR - 147 BPM

Sprint Repeats…

Sprint Repeats - 25x10M 

AVG HR - 133 BPM

MAX HR - 159 BPM

92% Cardio 

Dumbbell Complex - Shoulders..

Lateral Raise/Reverse Later Complex - 8x8 @ 15lbs - AFAP

*15 second rest 

Leaning DB Upright Row - 8x8 @ 30lbs - AFAP

Cash Out: 

Delt Sweeps - 5x8 @ 25lbs

Standing Klokov Press - 5x3 & 135lbs

AVG HR - 129  BPM

MAX HR - 152 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 80lbs

Dips @ 25lbs  

*Superset

Rope Hammer Curls - 8x8 & 100lbs

Rope Pushdowns - 8x8 @ 100lbs

*Superset

Cash Out: 

Axle Bar Curls - 5x5 @ 85lbs

Orange Band Curls/Reverse Curls - 5x5/5

Muscle Up Push Aways - 5x5

AVG HR - 126  BPM

MAX HR - 152 BPM

Gironda 8x8 - Chest & Back…

LeverEdge Reverse Press - 210lbs*

LeverEdge High Row -70lbs + Red Band

*AFAP

Wide Flying Dips -8x8

Headbanger Pull Ups - 8x8

Cash Out:

DB Row - 2x3 @ 110lbs

Low-to-High Fly - 2x5 @ 60lbs then, 5x8 @ 40lbs

AVG HR - 129 BPM

MAX HR - 153 BPM