Rest Day..

Just walked on the treadmill at PF Clifton Park. 

“Shoulders - 6x6”…

SBO Upright: 45lbs (90)

Seal Row: 45lbs (90)

*Strait Sets

*rest as needed between sets and movements. Post reps for both exercises in all rounds. 

Cash Out: 

Pike Push Ups - 6x6

Monkey Bars - 3 passes 

AVG HR - 118 BPM

MAX HR - 144 BPM

@ Planet Fitness CP

Rest Day…

Flew back to MA for a few days in NY. Possible my last flight back for business!

Arms - 6x6…

Kettlebell Squat and Curl @ 53lbs

Kettlebell Extensions @ 53lbs

Cash Out:

Kettlebell Squat and Curl - 3x5 @ 70lbs

One Kettlebell CG Press - 3x15 @ 70lbs

“Performing kettlebells curls while holding an eccentric isometric squat produces incredible levels of tension in the biceps, particularly in the top position.

Rather than leaning back at the top of the movement (a common tendency to subconsciously release tension from the biceps), the squat forces you to stay slightly leaned over. This slightly angled position, combined with the hanging nature of the kettlebells, provides continuous levels of significant tension, creating occlusion and cellular swelling.

The rigid squat position leaves little room for using momentum to help lift the weight. You have to rely solely on smooth yet forceful contractions to complete the movement. Two to three sets of 6-10 controlled reps will nail the biceps without unnecessarily fatiguing the lower body. - Testosterone Nation

AVG HR - 114 BPM

MAX HR - 147 BPM

@ LHP

Chest/Back - 6x6…

Kettlebell Floor Press  - 70lbs

Kettlebell Yates Rows - 70lbs

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Kettlebell Pullovers - 3x5 @ 70lbs

AVG HR - 115 BPM

MAX HR - 142 BPM

@ LHP

Double Kettlebell Cleans…

10 x 3 @ 53lbs (106)

Cash Out: 3 x 2 @ 70lbs (140)

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

AVG HR - 119 BPM

MAX HR - 143 BPM

6x6 - Shoulders/Traps…

Kettlebell Military Press - 53lbs

Slight Bent-over KB Upright Row - 53lbs

*Super Set

AVG HR - 124 BPM

MAX HR - 147 BPM

@ LHP

Arms - 6x6…

Kettlebell Tate Press - 35lbs*

Kettlebell Curls - 35lbs*

*Strait Sets 

Cash Out: 

Black Band Pushdowns - 6x6

Black Band Curls - 6x6

*Strait Sets 

AVG HR - 127 BPM

MAX HR - 168 BPM

@ LHP

Rest Day…

Last day in Colorado. Flew back to S. FLA. 

Rest Day…

Wedding Day. Had In-and-Out. Two doubles, fries and a shake. Headed home tomorrow. The pan is to fast all day and get back training Tuesday.  

Rest Day…

Rest Day 3. 

Rest Day…

Second day in CO. No training. Supposed to get 10+ inches of snow. 

Rest Day…

Flying to Denver for JVK’s wedding. 

Gironda 6x6 - Chest & Back…

Mutt Bar Pullover - 66lbs 

Mutt Bar Yates Row - 66lbs

*Superset

*Rest as needed in between sets. 

Then: 

Double Kettlebell Pullover - 6x6 @ 35lbs 

Kettlebell Yates Row - 6x6 @ 35lbs

*Superset

*Rest as needed in between sets. 

Super Slow Pull Up - 38 seconds (20 up & 18 down). 

AVG HR - 118 BPM

MAX HR - 141 BPM

Rest Day…

In Upstate NY. Spending the day in W. Ma then flying baxk to S. FLA. 

Legs - 6x6…

Leg Press - 6x6 @ 270lbs

Then, 2 Mile Walk 

Cash Out: RDL - 6x6 @ 75lbs (150)

AVG HR - 122 BPM

MAX HR - 138 BPM

Shoulders: 6-12-25…

Four sets of:

LeverEdge Press  - 140 (70 each side)

LeverEdge Shrugs - 270lbs (135 each side) 

Band Pull Aparts x 25 (Orange)

 Cash Out: 

Planche Lean x 5

AVG HR - 115 BPM

MAX HR - 140 BPM

@ Metfit

Arms - 6x6….

Blue Band Pushdown - 6x6

Verticle Machine CG Bench Press - 6x6 @ 165lbs

*Elite Bar weighs 38lbs

*Superset 

Blue Band Curl - 6x6

Rope Hammer Curl - 6x6 @ 110lbs

* Superset

Cash Out:

Band Curls - 5x3 @ Blue

Hammer Grip Pull Ups - 4 reps then 3 @ 90lbs

AVG HR - 117 BPM

MAX HR - 144 BPM

Chest/Back - 6x6…

Reverse LeverEdge Press  @ 270lbs then, 3x3 @ 320lbs

Seal Row - 80lbs

Cash Out: 

Archer Pull Ups - 3x5/5

Band Dips - 3x5 @ Gray

AVG HR - 125 BPM

MAX HR - 153 BPM