Rest Day...

Driving to Verona, NY for work. (275 miles one way). Might drive back tonight. 

Exit 33! 

TRAP BAR DEADLIFTS: HEAVY DENSITY LIFTING...

3 x  5-4-3-2-1 @ 230lbs

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

That's one set. Rest 2 minutes in between sets. 

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.

Cash Out: Trap Bar Deadlift - 2 x 5 @ 320lbs

AVG HR - 110 BPM

MAX HR - 128 BPM

@ Metfit

Pull - 6x6...

Barbell Yates Row -  6x6 @ 205lbs

Cable Curls - 6x6 @ 160lbs

Rear Delt Rows - 6x6 @ 50lbs

Cash Out:

Around-the-World Pull Ups - 3x3

AVG HR - 122 BPM

MAX HR - 146 BPM

@ Metfit  

Recovery Day...

First rest day in a week. 

1.75 mile walk and 26 minutes in infared sauna. 

AVG HR - 131 BPM

MAX HR - 171 BPM

Push - 6x6...

Ring Fly - BW 

Ring Dips - BW 

Overhead Ring Fly - BW 

Cash Out: Shoulder-to-Overhead - 55lb Plate 🔴

AVG HR - 119 BPM

MAX HR - 157 BPM

@ The Trails 

Legs...

Trap Bar Deadlifts - 3x6 @ 320lbs

Leg Curls - 6x6 @ 85lbs

Hip Thrust - 3x6 @ 180lbs

AVG HR - 114 BPM

MAX HR - 142 BPM

@ Metfit 

First time deadlifting since my sciatica this summer. Probably 4 months

*Not feeling it today. Something is always better than nothing. 

Pull - 6x6...

Barbell Yates Row -  6x6 @ 185lbs

Cable Curls - 6x6 @ 150lbs

Ring Face Pulls - 6x6 

Cash Out:

Band Pull Aparts - 3x15 @ Orange 

Band Curls - 3x15

Headbanger Pull Ups - 3x15

AVG HR - 114 BPM

MAX HR - 139 BPM

@ Metfit 

Push - 6x6...

Elite Bar Reverse Bench Press - 178x4/148x2

Weighted Dips - 90lbs 

Smith Klokov Press - 50lbs

• Elite Bar weighs 38lbs

Cash Out: Smith Wide Grip Upright Row - 5x5 @ 50lbs

AVG HR - 118 BPM

MAX HR - 135 BPM

@ Metfit

Double Kettlebell Cleans - OTM...

I did timed Double Kettlebells Cleans with the 53lbs bells today. I did sets of 5 OTM for 10 minutes.*

10 sets of 5 - 50 reps 

"Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend 

AVG HR - 124 BPM 

MAX HR - 151 BPM

Pull - 6x6...

Pulldown  6x6 @ 160lbs

Blue Band Curls - 6x6 @ 90lbs

Lean Back Face-pull - 6x6 @ 50lbs

Cash Out:

Pulldowns - 3x3 @ 200lbs

Band Pull Aparts - 3x15 @ Orange 

Headbanger Pull-ups - 3x8

AVG HR - 117 BPM

MAX HR - 142 BPM

@ Metfit 

Rest Day...

In Syracuse and Binghamton for the day. No training. Walked on the treadmill. Recovery. 

Push - 6x6...

Valor Bar Reverse Bench Press - 166 🟢🔵

Valor Bar Skull Crushers - 76 🟢

Kettlebell Iron Cross - 35lbs 

*Valor Swiss Bar - 26lbs

Cash Out: Ring Dips - 5-5-8-7 @ BW

AVG HR - 122 BPM

MAX HR - 147 BPM

@ The Trails 

Kettlebell Clean and Jerk - OTM...

I did timed Double Kettlebells C&J with the 53lb bells today. I did sets of 3 OTM for 33 minutes. 

C&J  - 33 sets of 3 - 99 reps*

*99 reps at 106lbs is 10,404lbs lifted. That was TERRIBLE! 

AVG HR - 137 BPM (83% of MHR!)

MAX HR - 164 BPM

Pull - 6x6...

Barbell Yates Row -  6x6 @ 155lbs

EZ Bar Curls - 6x6 @ 90lbs

Seated Rear Delt Row - 6x6 @ 50lbs

Cash Out:

Barbell Yates Row -  3x3 @ 185

Band Pull Aparts - 3x15 @ Orange 

AVG HR - 119 BPM

MAX HR - 147 BPM

@ Metfit 

Push - 6x6...

Reverse DB Press - 55lbs 

DB Shoulder Press  - 45lbs

DB Triceps Extensions  - 55lbs 

AVG HR - 121 BPM

MAX HR - 142 BPM

@ Planet Fitness CP

Kettlebell Clean and Jerk - 6x6...

Long Cycle C&J - 6x6 @ 53lbs (106)

“You may even be thinking, what is the long cycle clean and jerk? The kettlebell long cycle clean and jerk is a wonderful – and brutal – exercise. Basically, you are doing 2 exercises in 1, you’re cleaning the bells, then jerking them up overhead in a full lockout position. The bells move through a wide range of motion. This spares no major muscle group in your body”. - Rdella Training 

"A full-body pull matched with a full-body push covers a lot of ground. Back and biceps, legs, shoulders and triceps, midline stability (core), explosive leg drive, grip, cardio?Yes, to all". - Barbend 

Cash Out: KB C&J - 1x3 @ 70lbs (140)

AVG HR - 125 BPM

MAX HR - 150 BPM

@ The Trails

Pull - 6x6...

Seal Rows (75)

Kettlebell Curls (40)

Seated Rear Delt Row (40)

Cash Out: Band Pull-Aparts - 3x15 @ Green

Monkey Bars - 4 Passes

AVG HR - 124 BPM

MAX HR - 156 BPM

@ Planet Fitness CP

Rest Day...

Middletown, Goshen and Clifton Park, NY. 

Push - 6x6...

Valor Bar Reverse Bench Press - 146lbs

Ring Dips - 25lbs

*Valor Swiss Bar - 26lbs

Cash Out: 

Ring Dips - 3x10 @ BW

Lateral Raises - 3x10 @ 15lbs

AVG HR - 108 BPM

MAX HR - 137 BPM

@ The Trails

Kettlebell Legs - 6x6...

Trap Bar Romanian Deadlifts - 6x6 @170lbs

Kettlebell Sumo DL - 5x5 @ 125lbs (250)

AVG HR - 129 BPM

MAX HR - 148 BPM

@ The Trails 

Kettlebell Pull - 6x6...

Kettlebell Yates Rows - 70lbs

Kettlebell Curls - 35lbs

SBO Upright Row - 53lbs 

*Last 2 sets unbroken - 6-6-6

Cash Out:

Strict KB High Pull - 5x3 @ 35lbs

Band Pull Apart - 3x15 

Chest-to-Roof Pull Ups - 2x10

AVG HR - 123 BPM

MAX HR - 163 BPM

@ LHP