Stationary Bike…

5 Miles - 19:46

AVG HR - 117

MAX HR - 135

@ Planet Fitness Clifton Park

Shoulders - Bands: 6-12-25…

Five sets of:

Band Military Press x 6 reps (Black)

BandUpright Row x 12 reps (Black)

Band Pull Apart Press x 25 rep (Green)

*215 reps total. 

Cash Out:

Reverse Iron Cross Push-Up - 5x5

This is a fantastic move that you can do anywhere to target the rear delts.

Execution method:

• Lie face up on the floor with your arms outstretched. Your knees should be bent.
• Now push into the floor with your forearms to bring your torso off the floor. Lower and repeat.

Via @ FitAndMe.Com

AVG HR - 113 BPM

MAX HR - 147 BPM

@ Planet Fitness Clifton Park

Rest Day…

First rest day in almost two weeks. 

Arms - 6-12-25…

Three Rounds of :

Triceps…

• Close Swiss Bar Press x 6 reps (188)*
• Banded Dips x 12 (Orange)
• Banded Pushdowns x 25 reps (Orange)

* Slingshot. Bar weighs 38lbs

• Biceps…
• EZ Bar Cheat Curls x 12 reps (100)
• DB Hammer Curls x 12 reps (30)
• Band Curls x 25 reps (Orange)

Cash Out: 

Slingshot CG Swiss Bar Press - 2x3 @ 218lbs

Kettlebell Curl Hold - 12S & 18S @ 44lbs 

AVG HR - 122 BPM

MAX HR - 150 BPM

Chest/Back - 6-12-25…

Three Rounds of :

Chest…

• Machine Press x 6 reps (195)*
• DB Fly x 12 reps (60)*
• Incline BP x 25 reps (65)*

*Slingshot

Back…

• LeverEdge High Row x 6 reps (180)
• Pulldowns x 12 reps (120)
• Inverted Rows (BW)

Cash Out:

Low-to-High KB Fly - 5x5 @ 35lbs

Around-the-World Pull Ups - 3x2/2

AVG HR - 124 BPM

MAX HR - 154 BPM

Stationary Bike…

5 Miles - 22 minutes

AVG HR - 119

MAX HR - 151

Shoulders: 6-12-25…

Three sets of:

Strict Swiss Bar Press x 6 (116*)

Seated Rear Delt Row x 12 reps (53)

Band Pull Aparts x 25 (Blue)

*26lb Valor Bar

AVG HR - 108 BPM

MAX HR - 140 BPM

@ The Trails 

Arms - 6-12-25…

Three Rounds of :

Biceps…

• DB Curls x 6 reps (45)
• Band Reverse Curls x 12 reps (Black)
• Band Curls x 25 reps (Black)

Triceps…

• DB Skull-crushers x 6 reps (30)
• Banded Pushdowns x 12 reps (Black)
• Diamond Push Up x 25 reps (lBW)

Cash Out:

Isometric Static Flex 

Spider Curls - 3x8 @ 50lbs

Hammer Curls - 5x5 @ 30lbs

AVG HR - 125 BPM

MAX HR - 152 BPM

@ Planet Fitness Clifton Park

Chest/Back - 6-12-25…

Three Rounds of :

Chest…

• Machine Press x 6 reps (180)
• Machine Incline Press x 12 reps (120)
• Banded Fly x 25 (Green )

Back…

• Machine Row x 6 reps (240)
• Machine Front Pulldown x 12 (120)
• Band Pull Apart x 25 (Green)

Cash Out:

Low-to-High DB Fly - 5x5 @ 30lbs

Headbanger Pull Ups - 3x8

DB High Pulls - 5x5 @ 30lbs

AVG HR - 127 BPM

MAX HR - 153 BPM

@ Planet Fitness Clifton Park

Stationary Bike…

3 miles 

AVG HR - 163

MAX HR - 207

Shoulders: 6-12-25…

Four sets of:

Seated LeverEdge Press x 6 reps (250)

BD SBO Upright Row x 12 reps (45)

Band Pull Aparts x 25 rep (Orange)

*132 reps total. 

Cash Out:

Band Pull Aparts - 5x5 (Gray)

Pike Push Ups - 5x5

AVG HR - 111 BPM

MAX HR - 134 BPM

Arms - 6-12-25…

Three Rounds of :

Triceps…

• Swiss Bar Press x 6 reps (185)
• Banded Dips x 12 (Orange)
• Banded Pushdowns x 25 reps (Orange)

• Biceps…
• EZ Bar Curls x 12 reps (90)
• Incline DB Curls x 12 reps (30)
• Band Curls x 25 reps (Orange)

Cash Out: 

Kettlebell Curl Hold - 17S, 22S, & 25S @ 35lbs 

AVG HR - 125 BPM

MAX HR - 175 BPM

Chest/Back - 6-12-25…

Three Rounds of :

Chest…

• Machine Press x 6 reps (195)
• DB Fly x 12 reps (60)
• Reverse DB Bench Press x 25 reps (35)

Back…

• LeverEdge Row x 6 reps (250)
• DB Seal Row x 12 reps (60)
• Band Pull Apart (Orange)

Cash Out:

Low-to-High Cable Fly - 3x8 @ 40lbs

Headbanger Pull Ups - 3x8

AVG HR - 122 BPM

MAX HR - 149 BPM

4 Mile Hike with 20lb Vest…

Dealing with crazy sciatica in my right leg. Just wanted to move. Cant stop. Won’t stop. 

1:00:12. 15:03 pace. 

Mile 1 - 15:35

Mile 2 - 15:02

Mile 3 - 14:47

Mile 4 - 14:09

Those hills are fun! 

“Life is movement. Once you stop moving, you’re dead. Choose life.” - Eugen Sandow

AVG HR - 118 BPM

MAX HR - 164 BPM

Shoulders: 6-12-25…

Three sets of:

Seated Rear Delt Row x 6 reps (35)

Kettlebell Military Press x 12 reps (35)

Banded Upright Row x 25 rep (Blue)

Cash Out:

Band Pull Aparts - 5x8 (Blue)

Ring Face Pulls - 5x8

Seated Rear Delt Row - 3x6 @ 53lbs

AVG HR - 118 BPM

MAX HR - 150 BPM

Rest Day….

Drove to Syracuse, NY and back. 607 miles round trip. 

Arms - 6-12-25…

Three Rounds of :

• Biceps…
• Seated Kettlebell Curls x 6 reps (53)
• Banded Reverse Curls x 12 reps (Blue)
• Band Curls x 25 reps (Blue)

Triceps…

• Valor Bar Press x 6 reps (166)
• Ring Dips x 12
• CG KB Push Ups x 25 reps (53)

Cash Out: 

Kettlebell Curls - 2x3 @ 53lbs

Valor Bar Press - 2x3 @ 186lbs

AVG HR - 128 BPM

MAX HR - 148 BPM