3 Mile Power Walk - 20lb Vest…

​Time was 45:46. 15:17 pace. 

“Do weights for muscle & cardio for heart health”. 

AVG HR - 124 BPM

MAX HR - 144 BPM

Full Body - Heavy Density Training…

One set of: 

Reverse Hyper - 120-150-180

Leg Extensions: 130-150-170

Standing Calf Raise: 8-7-5(deep stretch on 5) @ 300

LeverEdge RDL : 8-7-5 @ 145 (290)

*The lever arm weight for the Legend LeverEDGE Unilateral Trap Shrug / Lunge / Deadlift (model 6008) is 30 lbs (≈13.6 kg) per lever arm when no plates are loaded. 

Dip Machine - 170-200-220

High Elevated Diamond Push Ups - 15

Bodyweight Triceps Extensions - 10

Bar Pelican Curls - 8-7-5 

Curl/Reverse Band Curl Combo - 8-7-5 @ Black

Headbanger Pull Ups - 35

Machine Lateral Raise - 8-7-5 @ 

20

Hammer Shoulder Press 8-7-5 @ 160-180-195

Band Pull-Aparts - 1 x 20 @ Purple

Reverse Pec Dec - 70-80-90

Planche Leans - x 4

Hammer Guillotine Press - 230-250-260

Deep Dips - 8-7-5 (full stretch at bottom)

Bent-arm Planche Push Ups - x 3

One-arm DB Rows - 95

Barbell High Pulls  - 103-123-153

*Gironda Pull Ups - 3 x 5

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

AVG HR - 118 BPM

MAX HR - 148 BPM

​1/10 mile Sprint Repeats…

Finished my sprint repeat workout @ 13 MPH. That is a 4:37 pace!  Brutal. 

Walk at 3.3 MPH and then .10 miles sprint @

8.0

8.5

9.0

9.5

10.0

10.5

11.0

11.5

12.0

12.5

13.0

AVG HR - 139 BPM

MAX HR - 192 BPM

Full Body - Heavy Density Training…

​One set of: 

Reverse Hyper - 110-140-170 

Leg Extensions: 130-150-170

Standing Calf Raise: 8-7-5 @ 300

DB Romanian DLs - 2 x 5 @ 110 (220)

Dips Machine - 170-200-210

Elevated Diamond Push Ups - 15

EZ Bar Curls - 8-7-5 @ 90

Reverse Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 25

Machine Lateral Raise - 8-7-5 @ 

20

Smith Shoulder Press 8-7-5 @ 50-70-90

Band Pull-Aparts - 8-7-5 @ Purple

Barbell Guillotine Press - 8-7-5 @ 145-165-195(4)

Pec Dec - 8-7-5 @ 120

Deep Dips - 10 (full stretch at bottom). 

One-arm DB Rows 8-7-5 @ 90

DB High Pulls  - 35

*Nuetral Grip Gironda Pull Ups - 2 x 5

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

AVG HR - 126 BPM

MAX HR - 162 BPM

3 Mile Power Walk - 20lb Vest…

Time was 45:12. 15:05 pace. 

"Cardio fitness is an important part of getting in shape and improving your overall health. Any exercise that is aerobic, in which you increase the amount of oxygen you take in and your heart pumps more blood, improves not only your cardiovascular health but your level of fitness as well. — Bob Harper

AVG HR - 110 BPM

MAX HR - 129 BPM

Heavy Density Training - Full Body…

One set of: 

Hammer Close Bench - 230-250-260 )one sec iso hold)

BTB Cable Curls - 70-80-90

SBO Upright DB Row - 55-65-75

Hammer Guillotine Press - 180-200-230a 

Wide Grip Seated Cable Row - 180-220-260, 3 @ 300

Reverse Hyper - 110-140-170 

Standing Calf Raise – 8-7-5 @ 300

Double KB Snatch - 5x8 @ 30 (60)

DB Romanian DL - 8-7-5 @ 75 (150)

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Dynamic Front Lever - 4x3

Band Reverse Curls - 12 @ Black

Planche Leans x 3

Bear Push Ups - 15

L-Sit Pull Ups - 1 x 8 (Full ROM)

Band Pull Apart/Face Pull Combo - 2 x 8 @ Purple

Lateral Machine Raise - 8-7-5 @ 20

AVG HR - 120 BPM

MAX HR - 163 BPM

Rest Day…

Heavy Density Training - Upper Body…

One set of: 

Band Pushdowns - 8-8-8 @ Red

Band Pull Apart - 8-8-8 @ Red 

Pelican Curls - 8-7-5 then 5 slow eccentric 

Band Reverse Curls - 25 @ Red

Legend Standing Shoulder Press - 8-7-5 @ 90

Machine Lateral Raise - 8 @ 44

War Strength Incline Press - 90-110-140 (1/3 ROM)

Low-to-High Fly - 50-60-60

LeverEdge Chest Supported Row - 250-270-290

Gironda Pull Ups - 5-5-3

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash Out: Headbanger Pull Ups - 25

Gave my legs a rest.

HR - 97 BPM

MAX HR - 141 BPM

Rest Day…

​Thanksgiving! 

Rest Day…

​

Heavy Density Training - Full Body…

One set of: 

Incline PJR Pullover - 50-60-70

Dips 38 @ bodyweight 

Pelican Curls - 8-7-5

Band Reverse Curls - 12 @ Orange 

Cable Upright Row - 130-160-180

High Cable Row - 8 @ 30

Machine Lateral Raise - 8 @ 33

War Strength Incline Press - 90-110-130

Hanging Ring Fly - x 12

LeverEdge Chest Supported Row - 180-230-270

Goronda Pull Ups - 2 x 5

Leg Press - 8-7-5 @ 540

Leg Press Calf Raise - 8-7-5 @ 540

Hip Thrust - 8-7-5-4 @ 270

* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts. 

Cash out:

Pelican Curls - 3 x 3 

Planche Leans

Band Pull Apart - 2 x 8 @ Orange 

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

Band Curls - 12 @ Orange 

AVG HR - 111 BPM

MAX HR - 149 BPM

@ Metfit