Mutt Bar DTP - Shoulders…

50-40-30-20-10-5 reps of:

Mutt Bar Upright Row: @ 44lbs

5-10-20-30-40-50 reps of:

Mutt Bar Military Press: @ 44lbs

*Alternate movements. 

Cash Out: 

Mutt Bar OH Raises - 5x5 @ 44lbs

DB Iron Cross - 3x3 @ 20lbs

AVG HR - 122 BPM

MAX HR - 149 BPM

@ LHP

DPT - Arms...

50-40-30-20-10 reps of: 

Mutt Bar Curls @ 33lbs

Mutt Bar Triceps Extensions @ 33lbs

Then,

10-20 reps of:

Mutt Bar Hammer Curls @ 33lb

Mutt Bar Skull Crushers @ 33lbs

Alternate movements. Start with 50 reps of

Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.

Cash Out:

Headbanger Roof Pull Ups - 3x5

Archer Pull Ups - 1x3/3

AVG HR - 119 BPM

MAX HR - 147 BPM

Rest day…

Last rest day today. Still not sleeping well. Cold is almost gone. Back at it tomorrow. 

Rest Day…

Still have a bad cold. Hopefully I’ll be back at it tomorrow. 

Rest Day…

Taking another rest day. 

DPTXtreme - Chest/Back...

35-30-25-20-15-10/10-15-20-25-30-35 of:

Kettlebell Power Floor Fly @ 35lbs*

Kettlebell Row @ 35lbs*

Rest as needed in between sets. 105 reps  of each. 

*Superset

* “The power floor fly is basically a cross between a fly and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

Cash Out: Kettlebell Renegade Row - 7 x 3/3 @ 70lbs

“The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend.Com

• Lats (back)
• Wrists
• Biceps
• Rhomboids
• Abdominals
• Obliques
• Glutes
• Erectors

Super Slow Pull Up: 49 seconds. 26 up & 23 down. 

Dynamic Roof Front Lever: 3x5 

AVG HR - 127 BPM

MAX HR - 154 BPM

Mutt Bar Snatches…

Snatch - 33lb Mutt Bar - 25 sets of 8 - 200 reps 

Time: 36 minutes. Next time - faster. 

Q: What do you do for cardio?

A: I just lift weights, faster. 

AVG HR - 140 BPM (85%)

MAX HR - 166 BPM (100%)

@ LHP

Rest Day…

Albany then driving to White Plains. 

Rest Day…

Traveling in Albany and Syracuse. 

Shoulders & Traps - Kettlebells…

KB See-Saw Press - 8x8 @ 35lbs*

KB Iron Cross - 8x8 @ 35lbs*

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: KB High Pull - 5x5 @ 35lbs

AVG HR - 124 BPM 

MAX HR - 160 BPM

@ LHP

Arms…

Mutt Bar Triceps Extensions  - 7x15@ 44lbs*

Blue Band Curls - 7x15*

*Mutt Bar Reverse Curls - 4 reps in between each round @ 44lbs

Cash Out: 

L-Sit Chin Up - 3x5

ISO Flex

L-Sit Chin Up…

“The L pull-up has features of both the pull-up and the half lever. This movement really forces you to use the back to pull properly, and as the legs and core have to be held in a static position as well, it means that it is almost impossible to cheat on this exercise, as long as it is performed correctly. 

With L-sit pull-ups, your legs are raised in front of you which causes the center point of gravity to change. This shift in gravity makes this pull-up variation more difficult. In addition, holding your legs raised in front of your body creates an intense isometric contraction in your abdominals and prevents you from jerking to cheat”. - Bodybuilding Wizard 

AVG HR - 116 BPM

MAX HR - 145 BPM

@ LHP

Chest/Back - Bodyweight…

TRX Pelican Push Ups - 10x3

Bear Push Ups - 10x5

Around the World Pull Ups - 5x3/3

TRX Inverted Rows - 8x8 @ Bodyweight 

AVG HR - 125 BPM

MAX HR - 162 BPM

@ LHP

Mutt Bar Snatches…

30-20-10-5 @ 22-33-44-55

Cash Out: MB Snatches - 5x5 @ 66lbs

AVG HR - 120 BPM

MAX HR - 154 BPM

“You’re achieving advanced total body strength training when you perform snatches. The lift is a combination of both pulling (lower body) and pressing (upper body). It is a single motion of rapid power production, which is executed with the strength of the whole body at once. 

Because the move requires so much speed and energy expenditure, the snatch can seriously burn energy and stimulate total body hypertrophy”. - Bar Bend 

@ LHP

Rest Day

I’m in White Plains for work. Flying back to Florida tonight. 

Rest Day….

Flew to Newark for a meeting tomorrow. 

Mutt Bar - Shoulders…

5 Rounds For Max Reps

Mutt Bar Klokov Press - 33lbs

Mutt Bar Bent-over Wide Grip Upright Row - 33lbs

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

Cash Out:

Mutt Bar OH Raise - 2x15 @ 33lbs

AVG HR - 144 BPM

MAX HR - 163 BPM

@ LHP

Mutt Bar- Arms...

4 Rounds - 30 reps each round

Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Mutt Bar Extensions - 33lbs - Hammer Grip 

30 reps each round. 240 total reps

Cash Out: 

Mutt Bar Wide Curls - 5x6 @ 66lbs

Isometric Static Flex

Close Grip Grip Chin Ups - 3x5

Close grip pulls will take the lats out of the movement, putting your upper back muscles in a position of weakness, forcing you to rely on your biceps and forearm muscles to complete the movement.

The close grip pull up is not rocket science, its painfully simple and brutally effective, much more difficult than the standard pull up but rarely seen in gyms today. Start with your thumbs touching, and perform your pull up as usual, you’ll be feeling humbled very quickly especially if you are weighing north of the 200lbs mark.

AVG HR - 122 BPM

MAX HR - 150 BPM

@ LHP

Kettlebells - Chest/Back…

Five sets of ten of:

Kettlebell Floor Press: 53lbs

Kettlebell Gorilla Row: 53lbs

Alternating KB Row - 5x5 @ 70lbs

KB Pull Overs - 3x5 & 53lbs

Cash Out: 

Headbanger Pull Ups - 1x10

Typewriter Pull Ups - 3x3/3

“Archer pull ups are a unilateral pull up variation that uses one hand as a stabilizer while the other hand does the work. The main reason to be doing archer pull ups, is if you are working towards the one arm pull up. The archer pull up is the stepping stone to performing your first one arm pull up”!  - PrimalStride.Com

AVG HR - 137 BPM

MAX HR - 164 BPM

@ LHP

Trap Bar Deadlift (low bar - high handles)

140 x 3

230 x 3

320 x 3 

410 x 3

500 x 4! - One rep PR for max reps at 500! 

"Your 500 pound 1RM is impressive. Do you know what's more impressive than going for 505 or 510 the next time? Hitting the same 500 for two or three reps. Forget the extra five or 10 pounds for "progressive overload". You just doubled or tripled the work you did for 500. What's that worth to you"? - Lee Boyce 

AVG HR - 119 BPM

MAX HR - 144 BPM

Rest Day…

Second consecutive rest day. 

Rest Day…

Drove 360 miles yesterday. I am in central upstate NY for work. Probably taking another tomorrow. 

German Volume Training - Shoulders…

LeverEdge Shoulder Press - 70lbs*

Prime Handle Upright Row - 70lbs*

Superset*

Cash Out:

Slightly Bent-over Delt Sweeps - 5x5 @ 25lbs*

OH Plate Raise - 5x5 @ 25lbs*

Planche Leans 

Superset*

AVG HR - 125 BPM 

MAX HR - 145 BPM