Rest Day…

Arms - 6x6…

Seated OH KB Extensions - 35lbs

Seated KB Curls - 35lbs

Cash Out: 

L-Sit Chin Ups - 3 x 5 

Isometric Flex

AVG HR - 110 BPM

MAX HR - 134 BPM

@ LHP

Gironda 6x6 - Chest/Back…

DB Incline Press - 70lbs

Incline Seal Row - 70lbs

*Rest as needed. 

Cash Out:

Low-to-High KB Fly - 3 x 5 @ 35lbs

Archer Pull Ups - 3 x 2/2

AVG HR - 126 BPM

MAX HR - 149 BPM

@ LHP

2 Mile Power Walk - 20lb Vest…

Time was 26:50. That’s a 13:25 pace. Quick and PAINFUL. 

“Feels like” 93°! 🔥🔥🔥

AVG HR - 150 BPM - 91% MAX

MAX HR - 176 BPM - 107% MAX

“Live your life in the red”! 💥💥💥

Rest Day…

Finished trip from MA at 7:58AM. Took us 24:24 because of traffic in NY, DE, MD & VA. Long day….

Drove over 1000 miles. Actually got 3 hours sleep. 

Rest Day…

1438 mile drive to S. FLA. 

Shoulders: 6-12-25…

Three sets of:

Strict Swiss Bar Press x 6 (106*)

Seated Rear Delt Row x 12 reps (53)

Band Pull Aparts x 25 (Blue)

*26lb Valor Bar

AVG HR - 114 BPM

MAX HR - 145 BPM

@ The Trails 

Arm Complex: Pull Up/Swiss Bar…

Two Sets of:

Swiss Bar Press - 128lbs

Close x8

Wider x8

Even Wider x8

Close x6

*Elite Bar weighs 38lbs

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Neutral Grip Chin Up x6

Then:

Max Reps Dips @ 135lbs - 3

Max EZ Bar Curls @ 60lbs - 30

AVG HR - 132 BPM

MAX HR - 155 BPM

@ Metfit

The Gymnast Pull-Up Routine

Here's how it works:

• Do pronated (hands facing away from you), shoulder-width pull-ups. Stop 2-3 reps short of failure. Rest 10 seconds.
• After the 10 seconds of rest, move your hands in (4-6 inches apart) and perform pronated, close-grip pull-ups. Again, stop a couple of reps shy of failure. Rest 10 seconds.
• Now switch your hands into a supinated position (hands facing you) and use a shoulder-width grip. Stop just short of failure and rest 10 seconds.
• Finally, move to the close-grip supinated position and perform reps to just short of failure.
• Rest 3 minutes and do the whole cycle again.
• After 4 weeks, perform the full cycle 3 times.

Gironda 8x8 - Chest/Back…

Trap Bar Rows - 8x8 @ 150lbs

Reverse Bench - 8x8 @ 135lbs

Cash Out 

Trap Bar Rows - 3x3 @ 220-270-320

Reverse Bench - 3x3 @ 185lbs, then 205x1

AVG HR - 122 BPM

AMX HR - 142 BPM

@ Metfit 

Trap Bar Deadlift - Low Bar...

140 x 3

230 x 3

320 x 1

410 x 1

410 - 3 x 3

Cash Out: Leg Press - 5 x 5 @ 270

@ 155lbs

AVG HR - 100 BPM 

MAX HR - 129 BPM

@ Metfit

Shoulders: 6-12-25…

Three sets of:

Seated LeverEdge Press x 6 (140)

Seated Rear Delt Row x 12 reps (44)

Band Pull Aparts x 25 (Orange)

AVG HR - 110 BPM

MAX HR - 137 BPM

@ Metfit 

Rest Day…

High Density Training- Chest/Back…

2 sets @ 8-7-5 of:

Incline DB Press - 50-60-70

Incline Seal Row - 50-60-70

*Superset

Cash Out:

Incline DB Press - 2x5 @ 75lbs

Cable High Row - 3x8 @ 30-40-50

Low-to-High Fly - 3x8 @ 50-60-70

AVG HR - 106  BPM

AMX HR - 144 BPM

@ Homewood Suites - Edina, MN

Legs - 50s…

KB Romanian Deadlift - 25-15-10

@ 70 (140)

Cash Out: 

KB Romanian Deadlift - 3 x 3 @ 90 (180)

Mutt Bar Snatch - 5x5 @ 44lbs

AVG HR - 136 BPM

MAX HR - 159 BPM

@ LHP

High Rep Density Training - Arms...

8-7-5 reps:

MB/KB Curls - 55-66-70 (35lb KBs)

MB/DB OH Extensions - 55-66-70 (35lb KBs)

*15 second rest in between reps. 

Cash Out:

Iso Curl Hold - 35lb KBs 

AVG HR - 124 BPM

MAX HR - 151 BPM

@ LHP

High Rep Density Training - Back & Chest...

Power Floor Fly - 3 @ 35-53-70*

Double KB BO Row - 3 @ 35-53-70*

*Strait Sets

* Sets of 8-7-5 (15 second rest) 

Cash Out:

Alturnating KB Row - 5 x 3 @ 70lbs

Archer Pull Ups - 2 x 3/3

Bear Push Ups - 3 x 8

AVG HR - 133 BPM

MAX HR - 157 BPM

@ LHP

Rest Day…

2 Mile Power Walk - 20lb Vest…

Buy In: 5 x 10 Russian Swings @ 35lbs

Time was 26:43. That’s a 13:23 pace. Quick and effective. 

AVG HR - 149 BPM

MAX HR - 168 BPM

PM Training - Upper Back/ Rear Delts…

TRX:

Rear Fly - 6x8*

Face Pull  - 6x8*

*Superset

Cash Out: Band Pull Apart - 3x8 (Purple)

Band Pull-Apart…

“A good band pull-apart trains the

• Rear Deltoids
• Rhomboids
• Trapezius
• Rotator cuffs

The movement it trains is scapular retraction (bringing of the shoulder blades together). 

The band pull-apart is a simple isolation exercise to target the upper back muscles and a great way to add more pulling volume to your training”. - Barbend 

AVG HR - 107 BPM

MAX HR - 146 BPM

@ LHP

"LHP - J. T.”...

21-15-9 of:

Pike HSPUs

Kettlebell Dips

Push Ups

9:58 Rx  

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."-  Erin Taylor

AVG HR - 123 BPM

MAX HR - 157 BPM