​🅰️ DAY A 2.1 — PUSH + QUAD DOMINANT…

🔹 SKILL (Neural Primer – Low Cost)

• Planche Leans — 3 sets (RIR 2)

• L-Sit — 2 sets

🔴 PRIMARY PUSH — PROGRESS LOAD

Reverse Hammer Press

8-7-5 @ 280 then, 4 @ 290

Military Press

8-6-1 @ 95-115-135

Rest: 90 sec

🟢 PRIMARY QUAD — PROGRESS LOAD

Pendulum Squat — Wave Progression

Set 1: 20 x 8

Set 2: 30 x 7

Set 3: 40 x 5 then, 4 @ 50

FULL ROM

Hack Squat (True Quad Driver)

8-7-5 @ 140

FULL ROM, deep knee travel

🟣 CALVES 

Standing Calf Raise*

2 x 12 @ 270

3-sec stretch

*Superset

Rest: 90 sec

🟡 SUPPORT — HOLD LOAD

Machine Chest Fly

8-7-5 @ 100-120-130

Machine Lateral Raise

3 x 15 @ 15

Constant tension

Now delts get real hypertrophy volume.

🔵 ARMS — MINIMUM EFFECTIVE DOSE

Poliquin  Pushdown - 1

X 15 @ 70 then, 1 x 5 @ 100

Weighted Chin-Ups

• 1 set

• 8 reps @ 70lbs (1 RIR)

Secondary

• Sternum Chin Ups - 1 x 7

🎯 Target HR Profile

Avg: 122–130

Max: ≤165

AVG HR - 126 BPM

MAX HR - 149 BPM

​Zone 2 Walk…

3.03 miles 

AVG HR - 110 BPM

MAX HR - 129 BPM

Mostly nasal breathing. Long exhale.

​🅱️ DAY B — PULL + POSTERIOR BIAS…

SKILL (LOW COST)

• Scap / Lever / Light Holds — 3 sets

PRIMARY PULL — PROGRESS LOAD

• ProTraining Row (Underhand) — 8-7-5 @ 295 - 3 sec eccentric last set

• Barbell High Pull (Snatch Grip) — 8-7-5 @ 135

POSTERIOR — PROGRESS LOAD

•  Belt Squat RDL — 8-7-5 @ 200-220-230

• Add 2-sec pause at top on last 3 reps of last set

• 45° Extensions - 8-7-5 @ 90

SUPPORT — HOLD LOAD

• Rear Delt Fly — 3x12 @ 120 

• Standing Calf Raise — 8-7-5 @ 260 (3 sec stretch) 

VERTICAL / ARMS

• Weighted Pull-Ups — 1 set @ 55

• 7 reps (1 RIR)

• Triceps Isolation (Weighted Dips) — 1 set @ 115 - 7 reps (1 RIR)

Cash Out: Band Pull Aparts - 3 x 12 @ Purple

• TARGET HR: Avg 125–132 · Max ≤165

AVG HR - 125 BPM

MAX HR - 165 BPM

Finish

• 10-15 min easy walk after.

AVG HR - 118 BPM

MAX HR - 127 BPM

​1/10 mile Sprint Repeats…

Walk @ .10 at 3.3 MPH and then .10 mile sprint @

8.5 

9.0 

9.5 

10.0 

10.5 

11.0 

11.5 

12.0 

Slower pace than usual. Easing back into it after my hospital stay last week. 

AVG HR - 142 BPM

MAX HR - 191 BPM

​"Recovery Lift - Day 2”…

•   Hammer Chest Press - 2x8 @ 200 
  
•   Seated Hammer Row - 2x8 @   180 (2 second hold/3 second eccentric last set) 
•   Military Press -  1 x 8 @ 95/1x6 @ 115
•   Pendulum Squat - 2x8 @ 60
•   Lateral Raise - 2×12 @ 15
•   Strict Pushdown - 2×10 @ 60
•   EZ Bar Curl - 2x10 @ 80

Cash Out:

• Band Pull Apart - 2x12 @ Purple
• Military Press - 1 x 2 @ 135

AVG HR - 115 BPM

MAX HR - 143 BPM

​3 Mile Power Walk - 20lb Vest…

Time was 44:49. 14:54 pace.  

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

AVG HR - 111 BPM

MAX HR - 134 BPM

Rest Day…

​"Recovery Lift"…

•   Hammer Incline Chest Press - 2x8 @ 180
•   Seated Hammer Row - 2x8 @   140 (2 second hold/e second eccentric last set) 
•   Pendulum Squat - 2x8 @ 50
•   Lateral Raise - 2×10 @ 15
•   Cable Curl / Pushdown - 2×10 @ 10

Cash Out:

• Band Pull Apart - 2x10 @ Purple
• Chin-ups - 1 x 10 

AVG HR - 116 BPM

MAX HR - 149 BPM

Finish

• 10-15 min easy walk after.

AVG HR - 117 BPM

MAX HR - 146 BPM

Rest Day…

Zone 2 Walk…

​3.12 miles 

AVG HR - 100 BPM

MAX HR - 112 BPM

Mostly nasal breathing. Long exhale. 5+ holds after exhale. 

🧠 What your breathing strategy did

1. Nasal breathing

• Forces CO₂ tolerance up
• Keeps intensity capped (prevents accidental drift into Zone 3)
• Drives nitric oxide → better vascular tone (huge post-IV / sodium dip)

2. Long exhales

• Directly stimulates vagus nerve
• Lowers heart rate without reducing output
• Improves HRV rebound (this is how you get that 59+ range back)

3. Exhale breath holds (5+ steps)

This is the advanced piece 👇

• Builds CO₂ tolerance → better oxygen delivery (Bohr effect)
• Trains chemoreceptor control (less dizziness sensitivity)
• Re-stabilizes respiratory rhythm + inner ear balance

Rest Day…

Low BP Event…

​Spent night at the hospital. 

​🅰️ DAY A 2.1 — PUSH + QUAD DOMINANT…

🔹 SKILL (Neural Primer – Low Cost)

• Planche Leans — 3 sets (RIR 2)

• L-Sit — 2 sets

🔴 PRIMARY PUSH — PROGRESS LOAD

Guillotine Hammer Press

8-7-5 @ 280 then, 4 @ 290

Reverse Precore Shoulder Press

8-7-5 @ 100-110-120

Rest: 90 sec

🟢 PRIMARY QUAD — PROGRESS LOAD

Pendulum Squat — Wave Progression

Set 1: 45 x 8

Set 2: 50 x 7

Set 3: 70 x 5

Insanely difficult 

Hack Squat (True Quad Driver)

8-7-5 @ 180*

Full ROM, deep knee travel

🟣 CALVES 

Standing Calf Raise*

2 x 12 @ 250

3-sec stretch

*Superset

Rest: 90 sec

🟡 SUPPORT — HOLD LOAD

Machine Chest Fly

12-7-5 @ 120-120-140

Machine Lateral Raise

3 x 12 @ 20

Constant tension

Now delts get real hypertrophy volume.

🔵 ARMS — MINIMUM EFFECTIVE DOSE

Dips

1 Top Set — 30 reps @ bodyweight

Neutral Pull-Ups

1 Controlled Set - 17 reps @ Full ROM @ bodyweight

🎯 Target HR Profile

Avg: 122–130

Max: ≤165

AVG HR - 125BPM

MAX HR - 163 BPM