Full Body - Heavy Density Training…

One set of: 

LeverEdge Bulgarian Split Squats: 5 x 5/5 @ 110 (26)

Leg Press: 8-7-5 @ 450 

Leg Press Calf Raise: 8-7-5 @ 450

Russian KB Swings: 15-10-5

Single Leg KB Romanian DL - 8-7-5 @ 53

*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. 

DB Curls - 8-7-5 @ 35

Reverse Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 40

Gironda Pull Ups: 8-7-5

Strait Arm Pulldown - 100-110-120

Band Row - 5 @ Black

Reverse Hammer Press - 8-7-5 @ 270

Low-to-High Fly - 35-45-60

Psuedo Planche Lean Hold - x2

Band Upright Row - 8-7-5 @ Black

Rear DB Row - 8-7-5 @ 50

* Planche Lean Push-Backs – ×2 slow reps (forward/back = 1 rep)

Band Pushdowns - 8-7-5 @ Black

Cash Out: Front Lever x2

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

AVG HR - 127 BPM

MAX HR - 159 BPM

Rest Day…

1 Mile Farmers Carry…

35lbs bells - 70 lbs total 

AVG HR - 125 BPM

MAX HR - 146 BPM

“Movement is medicine”! 

Full Body - Heavy Density Training…

One set of: 

LeverEdge Bulgarian Split Squats: 5 x 5/5 @ 85* 

Leg Press: 8-7-5 @ 450 

Leg Press Calf Raise: 8-7-5 @ 450

Hip Thrust - 8-7-5 @ 270

LeverEdge SLDL: 8-7-5 @ 120 (240) Last 5 @ 155 (310)

*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. 

Band Curls - 8-7-5 @ Black

Reverse Band Curls - 8-7-5 @ Black

Horizontal Cable Curls - 1x10 @ 70

CG Horizontal Row 8-7-5 @ 205

Hammer High Row  - 70-90-115 

*Gironda Pull Ups - 2 x 5

Incline Neutral Hammer Press - 8-7-5 @ 230 

Unilateral Pec Dec - 8-7-5 @ 130

Psuedo Planche Lean Hold - x2

Band Upright Row - 8-7-5 @ 

Black

Unilateral Rear Pec Deck - 

Band Face Pulls: 8-7-5 @ Black

* Planche Lean Push-Backs – ×3 slow reps (forward/back = 1 rep)

Band Pushdowns - 8-7-5 @ Black

Cash Out: Front Lever x3

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

AVG HR - 121 BPM

MAX HR - 157 BPM

Rest Day…

Full Body - Heavy Density Training…

One set of: 

LeverEdge Bulgarian Split Squats: 5 x 5/5 @ 75* 

Leg Press: 8-7-5 @ 450 

Leg Press Calf Raise: 8-7-5 @ 450

Hip Thrust - 8-7-5 @ 270

LeverEdge SLDL: 8-7-5 @ 120 (240)

*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. 

EZ Bar Curls - 8-7-5 @ 100

Reverse Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 1 x 35

Protraining Row 8-7-5 @ 275

Snatch Grip High Pulls  - 103-123-143

*Gironda Pull Ups - 2 x 5

Reverse Hammer Press - 8-7-5 @ 260 

Unilateral Pec Dec - 8-7-5 @ 130

Psuedo Planche Lean Hold - x3

Machine Lateral Raise - 8-7-5 @ 20

High Band Pull Apart - 8-7-5 @ Black

Band Face Pulls: 8-7-5 @ Black

* Planche Lean Push-Backs – ×3 slow reps (forward/back = 1 rep)

Cash Out: Human Flag x 2

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

AVG HR - 122 BPM

MAX HR - 163 BPM

Rest Day…

Full-Body Recovery Density Training…

Goal: Active recovery, mobility under load, and enhanced blood flow

Main Density Circuit (3 Rounds)

Perform in sequence; rest 30 sec between rounds.

1. Bulgarian Split Squat –  20 DBs

8 reps per leg

→ Improves joint stability and perfusion without CNS load.

2. Incline Push-Up 

12 reps, focus on scapular retraction and controlled tempo.

3. Banded Row 

12 reps, full scapular retraction and squeeze.

4. Banded Romanian Deadlift (Black Band)

12 reps, full hip hinge, stretch emphasis.

5. Band Lateral Raise 

15 reps, focus on scapular rhythm and deltoid activation.

6. Band Curl → Band Triceps Pushdown (Superset)

12 reps each, short rest (~15 sec).

Cash Out - Calisthenics:

Band Rear Fly - 2x12

Dynamic Front Lever x3

Planche Lean Push-Backs x3

Archer Push Ups - 1 set @ 5/5

Headbanger Pull Ups - 15 reps 

AVG HR - 106 BPM

MAX HR - 124 BPM

Then, 2 mile recovery walk. 

AVG HR - 107 BPM

MAX HR - 125 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 @

8.5

9.0

9.5

10.0

10.5

11.0

11.5

12.0

12.5

13.0

AVG HR - 133 BPM

MAX HR - 182 BPM

Full Body - Heavy Density Training…

One set of: 

Bulgarian Split Squats: 5 x 5/5 @ 45 

Leg Press: 8-7-5 @ 450 

Leg Press Calf Raise: 8-7-5 @ 450

Hip Thrust - 8-7-5 @ 270

Lying Leg Curls: 8-7-5 @ 90

Incline Hammer Press - 8-7-5 @ 255 

Unilateral Pec Dec - 8-7-5 @ 120

Bent-arm Planche - x3

Protraining Row 8-7-5 @ 270 

Snatch Grip High Pulls  - 103-123-143

*Gironda Pull Ups - 2 x 5

Machine Lateral Raise - 8-7-5 @ 20

High Band Pull Apart - 8-7-5 @ Black

Band Face Pulls: 8-7-5 @ Black

* Planche Lean Push-Backs – ×3 slow reps (forward/back = 1 rep)

EZ Bar Curls - 8-7-5 @ 90

Reverse Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 1 x 30

Dynamic Front Lever - x 3

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

AVG HR - 128 BPM

MAX HR - 164 BPM

Rest Day…

Full Body - Heavy Density Training…

One set of: 

Bulgarian Split Squats: 5 x 5/5 @ 45 

Leg Press: 8-7-5@ 410 (Full ROM)

Leg Press Calf Raise: 8-7-5 @ 410

DB Romanian DL - 8-7-5 @ 80

Lying Leg Curls: 8-7-5 @ 100

Reverse Hammer Press - 8-7-5 @ 255 

Unilateral Pec Dec - 8-7-5 @ 120

Bent-arm Planche - x3

Protraining Row 8-7-5 @ 270 

Snatch Grip High Pulls  - 103-123-133

*L-Sit Pull Ups - 2 x 5

Machine Lateral Raise - 8-7-5 @ 20

High Band Pull Apart - 8-7-5 @ Black

Band Face Pulls: 8-7-5 @ Black

*Planche Leans: x 3

Cable Curls - 8-7-5 @ 120

Reverse Band Curls - 8-7-5 @ Black

Chin Ups - 1 x 25

Dynamic Front Lever - x 3

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

AVG HR - 130 BPM

MAX HR - 165 BPM

Rest Day…

 

Rest Day…

Rest Day…

Full Body - Heavy Density Training…

One set of: 

Bulgarian Split Squats: 5 x 5/5 @ 40 

Leg Press: 8-7-5 @ 410

Leg Press Calf Raise: 8-7-5 @ 410

Hip Thrust - 8-7-5 @ 230

Lying Leg Curls: 8-7-5 @ 100

Reverse Hammer Press - 8-7-5 @ 250

Unilateral Pec Dec - 8-7-5 @ 120

Bent-arm Planche - x3

DB Seal Row 8-7-5 @ 75

Barbell High Pulls  - 8-7-5 @ 103

*Gironda Pull Ups - 2 x 5

Precore Shoulder Press- 8-7-5 @ 160

High Band Pull Apart - 8-7-5 @ Black

Band Face Pulls: 8-7-5 @ Black

*SBO Delt Sweep - 5/5 @ 25

Cable Curls - 8-7-5 @ 120

Reverse Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 1 x 30

Dynamic Front Lever - x 5

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

Cash out: Human Flag x 1

AVG HR - 133 BPM

MAX HR -174 BPM

Rest Day…

Recovery Walk…

1. Average HR: 110 bpm
2. Heart Rate Range: ~90–123 bpm
3. Duration: ~40 minutes (10:24 AM – 11:05 AM)
4. Zones: Primarily Light → Moderate
5. Zone Focus: Aerobic recovery (Zone 1–2)
6. Cardiac Drift: Minimal — stable HR profile

Full Body - Heavy Density Training…

One set of: 

Bulgarian Split Squats: 5 x 5/5 @ 35 (1750)

Leg Press: 8-7-5@ 360 (Full ROM)

Leg Press Calf Raise: 8-7-5@ 360

Hip Thrust - 8-7-5 @ 200

Lying Leg Curls: 8-7-5 @ 90

Incline Hammer Press - 8-7-5 @ 250 (Neutral x5)

Unilateral Pec Dec - 8-7-5 @ 120

 Low-to-High Cable Fly - 1 x 5 @ 60

Incline DB Seal Row - 8-7-5 @ 75 (stack)

Barbell High Pulls  - 8-7-5 @ 135

*Gironda Pull Ups - 2 x 5

Precore Shoulder Press- 8-7-5 @ 

160 (Neutral x5)

Machine Lateral - 8-7-5 @ 15

High Band Pull Apart - 8-7-5 @ Black

Band Face Pulls: 8-7-5 @ Black

*SBO Delt Sweep - 5/5 @ 25

Band Curls - 8-7-5 @ Black

Reverse Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 1 x 25

*Rope Hammer Curls - 8-7-5 @ 130

Front Lever - x 3

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

Cash out: Human Flag x 3 

Held it 7 seconds. 

“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.

“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness 

AVG HR - 128 BPM

MAX HR -157 BPM

Rest Day…

Full Body - Heavy Density Training…

One set of: 

Incline Hammer Press - 8-7-5 @ 240 (Neutral x5)

Unilateral Pec Dec - 8-7-5 @ 120

*DB Low-to-High Fly - 1 x 5 @ 35

Incline DB Seal Row - 8-7-5 @ 75 (stack)

Barbell High Pulls  - 8-7-5 @ 135

*Gironda Pull Ups - x5

*Bird Pull Ups - x5

Standing Smith BTNSP - 8-7-5 @ 50

Band Pull Apart - 8-7-5 @ Black

Band Face Pulls: 8-7-5 @ Black

*SBO Delt Sweep - 5/5 @ 45

Band Curls - 8-7-5 @ Black

Headbanger Pull Ups - 1 x 20

*Rope Hammer Curls - 8-7-5 @ 130

Front Lever - x 3

Bulgarian Split Squats: 4 x 3/3 @ 40 

Leg Press: 8-7-5@ 360 (Full ROM)

Leg Press Calf Raise: 8-7-5@ 360

Hip Thrust - 8-7-5 @ 180

Lying Leg Curls: 8-7-5 @ 90

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

Cash out:

AVG HR - 125 BPM

MAX HR -156 BPM

1/10 mile Sprint Repeats…

Finished my sprint repeat workout @ 14 MPH (Top speed on treadmill!) That is a 4:16 pace! 

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

13.5 

14.0 - 4:16 Mile Pace

2.25 Miles

AVG HR - 137 BPM

MAX HR - 189 BPM

Full Body…

One set of: 

Reverse Hammer Press - 8 @ 240 

Pec Dec - 8 @ 130

*Low-to-High Fly - 1 x 5 @ 60

Pro-training Row - 8 @ 290 (stack)

L-Sit Pull Ups  - x8

*Dynamic Front Lever - x3

Smith BTNSP - 8 @ 70

Rear Fly - 8 @ 60

*SBO Delt Sweep - 5/5 @ 25lbs

Ez Bar Curls - 8 @ 100

Headbanger Pull Ups - 1 x 15

*Rope Hammer Curls - 8 @ 150

Icarian Leg Press: 8 @ 260

Icarian Calf Raise: 8 @ 260

Lying Leg Curls: 8 @ 100

*Did not feeling like training. Got something done. Something is always better than nothing.

AVG HR - 94 BPM

MAX HR - 116 BPM 

Rest Day…

Full Body - Heavy Density Training…

One set of: 

Reverse Hammer Press - 8-7-5 @ 240 

Pec Dec - 8-7-5 @ 122.5

*Low-to-High Fly - 1 x 5 @ 50

CG Horizontal Row - 8-7-5 @ 200 (stack)

Barbell High Pulls  - 8-7-5 @ 125

*Wide Pulldowns - 1 x 5 @ 200 (stack)

Hammer Shoulder Press - 8-7-5 @ 150

Rear Delt Rpw - 8-7-5 @ 35

*SBO Delt Sweep - 5/5 @ 25lbs

Ez Bar Curls - 8-7-5 @ 90

Headbanger Pull Ups - 1 x 15

*Rope Hammer Curls - 8-7-5 @ 130

Front Lever - x 3

L-Sit Pull Ups - 8 reps (Full ROM)

Bulgarian Split Squats: 2 x 5/5 @ 40 

Leg Press: 8-7-5@ 360 (Full ROM)

Leg Press Calf Raise: 8-7-5@ 360

Lying Leg Curls: 8-7-5 @ 80

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

Cash out:

Rope Face Pulls: 8-7-5 @ 120*

*Underhand & Overhand

AVG HR - 117 BPM

MAX HR -155 BPM

Rest Day…

Full Body - Heavy Density Training…

One set of: 

Reverse Hammer Press - 8-7-5 @ 230 (last 5 neutral) 

Pec Dec - 8-7-5 @ 122.5

*Low-to-High Fly - 1 x 5 @ 50

ProTraining Row - 8-7-5 @ 270

(underhand) 

Barbell High Pulls  - 8-7-5 @ 125

*L-Sit Pull Ups - 1 x 15

Smith BTNSP - 8-7-5 @ 50 (5@60)

BO DB Fly - 8-7-5 @ 35

*Plate Lateral Raise - 5/5 @ 45lbs

Machine Preacher Curls - 8-7-5 @ 90

Headbanger Pull Ups - 1 x 15

*Rope Hammer Curls - 8-7-5 @ 120

Planche Leans - x 3

Bulgarian Split Sqauts: 3 x 5/5 @ 30

Leg Press: 8-8-8 @ 450 (Full ROM)

Leg Press Calf Raise: 8-8-8 @ 270

Lying Leg Curls: 8-7-5 @ 70

Hip Thrust - 8-7-5 @ 180

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

Cash out:

Rope Face Pulls: 8-7-5 @ 120*

*Underhand & Overhand

AVG HR - 120 BPM

MAX HR -157 BPM

Rest Day…

Full Body - Heavy Density Training…

One set of: 

Reverse Hammer Press - 8-7-5 @ 240 

Pec Dec - 8-7-5 @ 120

*Low-to-High Fly - 1 x 5 @ 50

ProTraining Row - 8-7-5 @ 260

(underhand) 

Barbell High Pulls  - 8-7-5 @ 115

Archer Pull Ups - 1 x5

*L-Sit Pull Ups - 1 x 5

Hammer Shoulder Press - 8-7-5 @ 110

BO DB Fly - 8-7-5 @ 30

*6-Way-Delt-Raise - 2 x 5 @ 15

EZ Bar Curls - 8-7-5 @ 90

Headbanger Pull Ups - 1 x 15

L-Sit Pull Ups - 1 x 5 

*Rope Hammer Curls - 1 x 12 @ 120

Rope Pushdowns - 8-7-5 @ 100

Leg Press: 8-7-5-5 @ 450 (ROM)

Standing Calf Raise: 8-7-5 @ 300

Lying Leg Curls: 1 x 12 @ 70

Walking Lunges: 2 x 5/5 @ 45

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

Cash out:

Rope Face Pulls: 8-7-5 @ 120*

*Underhand & Overhand

L-Sit Pull Ups - 1 x 10

Planche Leans - x 3

AVG HR - 127 BPM

MAX HR -164 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 @

7.5

8.0

8.5

9.0

9.5

10.0

10.5

11.0

11.5

12.0

13.0

AVG HR - 138 BPM

MAX HR - 189 BPM

Full Body - Heavy Density Training…

One set of: 

Reverse Hammer Press - 230 

Pec Dec - 110

*Low-to-High DB Fly - 1 x 5 @ 30



ProTraining Row - 250

(underhand) 

Pull Ups - 1 x 25

*Archer Pull Ups - 1 x 5/5

Hammer Shoulder Press - 90

Legend Rear Fly - 80

*6-Way-Delt-Raise - 1 x 5 @ 15

EZ Bar Curls - 80

Headbanger Pull Ups - 2 x 15

*Reverse Machine Preacher Curls - 40

Leg Press: 8-7-5-5 @ 450 (ROM)

Standing Calf Raise: 8-7-5 @ 300

Lying Leg Curls: 8-7-5 @ - 100

Walking Lunges: 3 x 3/3 @ 45

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

Cash out:

Rope Face Pulls: 8-7-5 @ 120*

*Underhand & Overhand

Front Lever - x 3 

Skydiver Push Ups - x 3

AVG HR - 129 BPM

MAX HR -159 BPM