Rest Day…

Got four shots in my lower back today for my sciatica. L4 & L5 on both sides. 

DB Romanian Deadlifts…

DB Romanian Deadlift - 8x8 @ 106lbs (53lb dumbbells).

@ LHP

AVG HR - 116 BPM

MAX HR - 135 BPM

PM: 1.11 Mile Farmers Walk @ 16lbs (8lb DBs)

AVG HR - 121 BPM

MAX HR - 136 BPM

Mutt Bar - Shoulders…

4 Rounds For Max Reps

Mutt Bar Klokov Press - 33lbs

Mutt Bar Bent-over Wide Grip Upright Row - 33lbs

30-30-30-30 reps each. 240 total reps

Cash Out:

Mutt Bar OH Raise - 2x15 @ 33lbs

AVG HR - 136 BPM

MAX HR - 157 BPM

Arms - 8x8…

DB Extensions - 8x8 @ 20lbs

DB Hammer Curls - 8x8 @ 20lbs

Cash Out:

Wide Mutt Bar Curls - 5x5 @ 66lbs

Black Band Reverse Curls - 5x5

Isometrics Static Flex 

AVG HR - 138 BPM

MAX HR - 171 BPM

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press: 35lbs*

KB Pullover: @ 35lbs*

*Superset

KB Power Fly: 3x8 @ 35lbs*

KB Gorilla Row: 3x5 @ 35lbs*

*Superset

*rest 30 seconds between exercises 

Cash Out: 

Low-to-High KB Fly: 3x5 @ 35lbs

Around-the-World Pull Ups: 3x2

Low to High Flys...

“The most natural function of the upper chest is flexion and horizontal adduction, something the bench press can't do alone. Low to high cable flyes perfectly mimic the line of pull (and action) of the clavicular pectoralis. It's one of the best exercises around for "filling in" the upper chest up near the collarbone”

AVG HR - 127 BPM

MAX HR - 165 BPM

Rest Day…

Long day yesterday with a lot of driving and a late dinner. Just walked on the treadmill. 

"Shoulders - 8x8”…

Hammer Strength Shoulder  Press: 90 (180)

Slightly Bent-over DB Upright Row: 50 (100)

*Supetset

Cash Out: 

Shoulder Seal Rows - 3x5

Pike HSPU - 3x5

AVG HR - 128 BPM

MAX HR - 155 BPM

@ Planet Fitness Clifton Park

8x8 - Kettlebells - Arms...

Seated Kettlebell Curls - 35lbs

Valor Bar Bench Press - 116lbs*

*Valor Bar - 26lbs

Cash Out: 

Kettlebell Curls - 3x3 @ 53lbs

Weighted Ring Dips - 3x5 @ 45lbs

AVG HR - 122 BPM

MAX HR - 148 BPM

@ The Trails 

Rest Day…

Flew from S. FL to Worcester. 

Gironda 8x8 - Chest & Back…

Valor Bar Reverse Bench Press - 146lbs*

Kettlebell Seal Row: 53lbs

* Valor Swiss Bar - 26lbs

AFAP - Finished in 15:51

AVG HR - 127 BPM

MAX HR - 151 BPM

 

@ The Trails

Shoulders/Traps...

TRX:

Face Pull  - 4x8

Rear Fly - 4x8 

Lean Outs- 4x8

MB Dumbbells: 

DB Lateral Raise - 4x8 @ 20lbs

DB Upright Row - 4x8 @ 20lbs

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

AVG HR - 121 BPM

MAX HR - 145 BPM

@ LHP

Arms - 8x8…

DB Curls - 30lbs*

DB Close Grip Pus Ups

* Arms - 8x8… Mutt Bar Dumbbells

Cash Out: Close Grip Pull Ups - 3x5

Close grip pulls will take the lats out of the movement, putting your upper back muscles in a position of weakness, forcing you to rely on your biceps and forearm muscles to complete the movement.

The close grip pull up is not rocket science, its painfully simple and brutally effective, much more difficult than the standard pull up but rarely seen in gyms today. Start with your thumbs touching, and perform your pull up as usual, you’ll be feeling humbled very quickly especially if you are weighing north of the 200lbs mark.

L-Sit @ 26 seconds 

AVG HR - 141 BPM

MAX HR - 178 BPM

Rest Day…

Traveling back to S. FL from Minneapolis through Newark. 

Chest/Back- 8x8..

Incline DB Bench Press (45)

Seal Rows (45)

Cash Out: 

Low-to-High Fly

Pulldowns 

Archer Pull Ups

Around-the-World Pull Ups

AVG HR - 130 BPM

MAX HR - 159 BPM

@ Westin Edina

DB Romanian Deadlifts…

DB Romanian Deadlift - 8x8 @ 70lbs (35lb dumbbells).

@ Westin Edina

AVG HR - 124 BPM

MAX HR - 145 BPM

Rest Day….

Flying to Minneapolis from S. FL through Newark. Makes zero sense! 

Mutt Bar Dumbbells - Shoulders - 8x8

Lateral Raise/Overhead Raise Combo @ 20lbs

Cash Out: 

Slightly Bent-over Upright Row - 5x5 @ 20lbs

AVG HR - 138 BPM

MAX HR - 164 BPM 

“Mutt Bar Arm Day Lynne”

4 rounds of Max Reps:

Mutt Bar Curls - 66lbs

Close Grip MB Press - 66lbs

MBC - 20-20-20-20

CGBP - 20-20-20-20

80 of each. 160 reps total.  

Cash Out:

Isometric Flex 

L-Sit - 22S & 21S 

AVG HR - 130 BPM

MAX HR - 159 BPM

"Kettlebell Lynne"…

4 Rounds:

Double KB Floor Press (53), max reps

Roof Pull Ups, max reps

Note:  2 minute rest in between rounds. Score is the max reps. Pull Ups are over once you drop off the roof.

25-25

25-15

20-12

20-12

90-64*

*154 reps total in 4 rounds. (Last time:

142 in 5 rounds) 

Cash Out: 

Reverse KB Press - 2x5 @ 53lbs

Gorilla Rows - 2x6 @ 53lbs

AVG HR - 145 BPM

MAX HR - 173 BPM

Reverse Lunges…

6 sets of 10/10

Cash Out: Leg Press - 5x5 @ 180lbs

AVG HR - 126 BPM

MAX HR - 152 BPM

@ Planet Fitness Clifton Park

Rest Day…

Flew from S. FL to Albany last night. Landed at midnight. Rest day today. 

Mutt Bar - Shoulders…

5 Rounds For Max Reps

Mutt Bar Bent-over Wide Grip Upright Row - 33lbs

Band Pull Aparts (Black)

30-30-30-30-30 reps each. 300 total reps

*30 second rest in between sets. One minute in between rounds 

Cash Out:

Lateral Raises - 5x10 @ 15lbs then, 5x5

@ 15lbs - 75 reps

AVG HR - 130 BPM

MAX HR - 155 BPM