Chest/Back: 10-8-6-15…

TRX Row

Bear Push Ups

TRX Fly

TRX Face Pulls

Cash Out: Ab Wheel Push Ups - 5x15

AVG HR - 121 BPM

MAZ HR - 151 BPM

Felt amazing to train outside in the sun! 81F ☀️🔥

Trap Bar DL - High Bar....

240x3

330x1

420x1

470x1

525 - FAIL

500 - FAIL

470x2

450x4

420x6 

Slowly building back my strength after recovering my herniated disk. My grip is definitely the limiting factor. Barely held on at the top! 

Shoulders & Lats…

Exercise	Sets	Reps	Rest
Hang Clean & Press Snatch Grip High Pull Klokov Press *Triset @ 65lbs	5	18 (6 unbroken)	90 sec
Hang Power Snatch - 65lbs	5	10	90 sec
Plate Lateral/OH Raise @ 25lbs	3	5/5	60 sec
Reverse Iron Cross	4	10

AVG HR - 121 BPM

MAX HR - 146 BOM

German Volume Training - Arms...

A-1 Black Band Curls - 10x10 

A-2 black Band Pushdowns - 10x10 

Cash Out:  Dips: Max Reps @ 245lbs. (155lbs BW + 90lbs). Got 13. Goal is 20! 

AVG HR - 124 BPM

MAX HR - 154 BPM

Chest/Upper Back - 10x10…

TRX Push Ups - 10x10

TRX Row  - 10x10

Cash Out- 

Monkey Bars - 7 passes

Low-to-High Fly - 3x8 @ 35lbs

AVG HR - 125 BPM

MAX HR - 156 BPM

10M Sprint Repeats...

50 x 10M @ 90% with 20lb Vest

Just hung on at the end. Brutal. 

“The best pace is a suicide pace, and today looks like a good day to die.” — Steve Prefontaine

Shoulders & Lats - 10x10…

Exercise	Sets	Reps	Rest
OH DB Lateral Raise @ 20lbs	10	10	90 sec
PullDowns @ 130lbs	10	10	90 sec
Six-Way Delt Raise   - 15lbs	3	5	60 sec
Straight Arm Lat Pull Downs - 130lbs	3	10

Cash Out: 

Plate Lateral Raise/OH Plate Raise - 5x10 @ 25lbs (5/5)

DB Shrugs - 5x5 @ 125lbs

AVG HR - 124 BPM

MAX HR - 155 BPM

German Volume Training - Arms...

A-1 Blue Band Curls - 10x10 

A-2 Red Band Dips - 10x10 

Cash Out: 

Dips: Max Reps @ 300lbs. (157.5 BW + 147.5lbs). Got 3. Goal is TEN! 

Atlas Stone Curls -  @ 95lbs

AVG HR - 120 BPM

MAX HR - 142 BPM

Chest/Upper Back - 10x10…

Neutral Deficit Orange Band Push Ups - 10x10

BW Barbell Row  - 10x10

Cash Out- 225lb Barbell BP - 3 reps. Goal is double digits: Ten! 

AVG HR - 124 BPM

MAX HR - 148 BPM

Trap Bar Deadlift (low bar)…

135x5

225x3

315x3

405x1

455x1

500 - Fail x 2*

* frustrating that I couldn’t pull 500 considering I got it for three on January 13 of this year 

Shoulders & Lats…

Exercise	Sets	Reps	Rest
TRX Rear Fly/Face Pull	5	10	90 sec
Close GripPullDowns @ 130lbs	5	10	90 sec
Bent Over Lateral Raise  - 25lbs	3	10	60 sec
Straight Arm Lat Pull Downs - 120lbs	3	10

Cash Out: 

Plate Lateral Raise/OH Plate Raise - 5x10 (5/5)

Bradford Press - 3x10 @ 50lbs

Planche Lean x3

AVG HR - 126 BPM

MAX HR - 152  BPM

German Volume Training - Arms...

A-1 Incline Double DB Curls - 10x10 - 25lbs

A-2 Double DB Kickbacks - 10x10 - 15lbs

Cash Out: Reverse Push Ups - 10x10

AVG HR - 124 BPM

MAX HR - 153 BPM

Sprint Repeats...

20x10M  @ 85%

GVT – Back and Shoulders…

Wait a minute…didn’t you just train back a few days ago this week? Yes, you did! But remember, you’re back is your largest upper body muscle. It makes sense to train it more often, and you’ll be hitting it from different angles. 

Exercise	Sets x Reps
Reverse Grip EZ Bar Rows	10 x 10 @ 110lbs
Seated Dumbbell Press	10 x 10 @‘35lbs
CG Lat Pulldown	3 x 8 @ 150lbs
Y Cable Raise	3 x 8 @ 20lbs
Cable Pullover	3 x 10 @ 100lbs
Dumbbell Shrug	3 x 10 @ 100lbs

Cash Out: Ring HSPU - got 7! 

German Volume Training - Arms...

A-1 EZ Bar Curls - 10x10 - 70lbs

A-2 Pushdowns - 10x10 - 130lbs

A-1 EZ Bar Reverse Curls - 3x8 @ 40lbs

B- Footnall Bar CFBP - 3x8 @ 108lbs

Cash Out: 

Atlas Stone Zercher Carries  @ 95ls 

Orange Band Curls - 3x25

Headbanger Pull Ups - 8-8-20 

AVG HR - 120 BPM

MAX HR - 152BPM

Chest/Upper Back - 10x10…

Vertical Chest Press - 10x10 @ 150lbs

LeverEdge High Row  - 10x10 @ 90lbs

Orange Band Push Ups- 3x8 

Orange Band Row - 3x8 

AVG HR - 124 BPM

MAX HR - 152 BPM

“Yoke Runs”...

50 “Runs” x 30M @ 185lbs

1500M Total 

German Volume Training - Shoulders & Lats…

Shoulders and Lats
Exercise	Sets	Reps	Rest
Wide Grip Upright Row - 60lbs (EZ)	10	10	90 sec
Neutral Grip Pull Ups	10	10	90 sec
Bent Over Reverse Flyes - 20lbs	3	10	60 sec
Straight Arm Lat Pull Downs - 110lbs	3	10

AVG HR - 121 BPM

MAX HR - 141  BPM

German Volume Training - Arms...

A-1 Rope Curls - 10x10 - 100lbs

A-2 Rope Pushdowns - 10x10 - 100lbs

A-1 Drag Curls - 3x8 @  50lbs

B- EZ Bar Extensions - 3x8 @ 60lbs

Cash Out: Zercher Yoke Carry - 4x20M @ 185lbs

AVG HR - 122 BPM

MAX HR - 146 BPM

German Volume Training - Chest/Upper Back…

Hammer Strength Press - 10x10 @ 140lbs 

Horizontal Cable Row - 3x8 @ 160lbs

Low-to-High Fly - 3x8 @ 25lbs

Strait Arm Pulldown - 3x8 @ 100lbs

AVG HR - 128 BPM

MAX HR - 155 BPM

LeverEdge Deadlifts…

180x5

270x5

360x5

450x3

540x3

630x1

700x1  - 20lb PR

720 -  TWO singles! *

*40lb PR & EIGHT PLATES!  

I weighed 153lbs today. That’s 4.70x my BW! 

Rob - 1 

COVID - 0 

AVG HR - 127

MAX HR - 155

German Volume Training - Arms...

A-1 EZ Bar Curls - 10x10 - 60lbs

A-2 Pushdowns - 10x10 - 120lbs

A-1 Drag Curls - 3x8 @ 40lbs

B- EZ Bar Extensions - 3x8 @ 50lbs

Cash Out: Atlas Stone Holds/Curls @ 95ls 

AVG HR - 117 BPM

MAX HR - 149 BPM

Chest/Upper Back - 10x10…

Wide Grip Football Bar Press - 10x10 @ 87lbs*

Double KB Row  - 10x10 @ 35lbs

*37lb Elite Football Bar

Blue Band Fly - 3x8 

Blue Band Row - 3x8

Cash Out: Atlas Stone Row - 2x5 @150lbs

AVG HR - 124 BPM

MAX HR - 159 BPM

Only my second day training after recovering from Covid. 

LeverEdge Deadlift…

180x5x10

First day back training after COVID.