tag:blogger.com,1999:blog-44727716250572422792024-03-28T12:38:09.639-04:00KettlebellRobMy workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob. Unknownnoreply@blogger.comBlogger5024125tag:blogger.com,1999:blog-4472771625057242279.post-86061626791175130502024-03-28T12:37:00.001-04:002024-03-28T12:37:38.167-04:00Arms…<p class="p1" style="margin: 0px 0px 4px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Mutt Bar Triceps Extensions - 7x15@ 44lbs*</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Blue Band Curls - 7x15*<span class="s2"></span></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Cash Out:</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Mutt Bar Wide Curls - 3x8 @ 66lbs</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Mutt Bar Extensions - 3x8 @ 66lbs</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Superset @ 15 second rest</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Cash Out:</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Static Isometric Curl</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Roof L-Pull Ups </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 126 BPM</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 156 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-76637124114032711272024-03-27T11:45:00.001-04:002024-03-27T11:45:16.113-04:00 “Power Floor Fly Lynne"…<p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Kettlebell Power Floor Fly: 53lbs*</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Kettlebell Rows: 53lbs <span class="s2"></span></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Fly: 15-15-15 reps </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Row: 15-15-15 reps </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*rest as needed between sets and movements. Post reps for both exercises in all rounds.</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">* “The power floor fly is basically a cross between a flye and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Cash Out: </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Dynamic Alternating KB Rows - 5 x 3/3 @ 70lbs</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Low-to-High KB Fly - 5x3 @ 35lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 127 BPM</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 152 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-44751275857318844552024-03-25T11:51:00.001-04:002024-03-25T11:51:42.021-04:00Rest Day…<font size="4" face="Times">Flying to S. FLA. </font>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-82266776669246768132024-03-24T10:36:00.001-04:002024-03-24T10:36:29.920-04:006x6 - Shoulders/Traps…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Orange Band Press - 6x6</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Red Band Lateral Raise - 6x6<span class="s1"></span></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">LeverEdge Press <span class="Apple-converted-space"> </span>- 160lbs (80 each side)</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">LeverEdge Shrugs - 270lbs (135 each side) </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Cash Out: </font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Planche Lean x 7 </font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Smith Machine Planche Push Ups x 7</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 115 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX HR - 153 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-5255427404192233462024-03-23T11:39:00.001-04:002024-03-23T11:39:16.320-04:00Arms - 6x6….<p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span style="font-family: Times; font-size: large;">Blue Band Curl - 6x6</span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Blue Band Pushdown - 6x6</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Superset </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Elite Bar CG Bench Press - 6x6 @ 158lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Lat Pulldown Cable Curls - 6x6 @ 50lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Straitset</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Elite Bar weighs 38lbs</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">The curl is done behind the neck and has a totally different feel than typical biceps movements. These were painful. That might’ve been the best contraction I’ve ever felt in my biceps. </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><br><span class="s2"></span></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 122 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 144 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-36573207351785709282024-03-22T12:29:00.001-04:002024-03-22T12:29:26.998-04:00Gironda 6x6 - Chest/Back…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Reverse DB Press - 65lbs*</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">DB Seal Row - 65lbs*<span class="s1"></span></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">*Rest as needed. </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Reverse Bench Press - 3x5 @ 155lbs</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Reverse Barbell Row- 3x3 @ 213lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Cash Out: </font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Machine Fly - 5x5 @ 120llbs</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Flying Superman PushUps - 2x3</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Rack Pull Ups - 5x5 </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 120 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX - HR - 148 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-8731052057713456762024-03-21T01:02:00.000-04:002024-03-21T01:02:00.145-04:00Rest Day…<font size="4" face="Times">Headed to the Albany Area for the day. First rest day on a week. “Feeling good Lewis”!</font>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-12800904125807628132024-03-20T11:27:00.001-04:002024-03-20T13:00:41.217-04:00Trap Bar Deadlift Singles (low bar - high handles) <p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Warn Up:</font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">140 x 3</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">230 x 3</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">320 x 3 </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">410 x 1 x 5 (5 dead stop singles) then,</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">500 - FAIL x 2 </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">410 x 1 x 5</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">410 x 1 x 7</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">17 singles @ 410lbs</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times"><br></font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1">“Dead-stop training forces you to get as <a href="https://barbend.com/muscle-irradiation/"><span class="s2">tight as possible</span></a> before starting the repetition. If not, you may fold under the weight and miss the lift completely.</span><span class="s3" style="font-weight: bold;"> Instead of reacting to the load, you will be forced to develop maximal tension each time</span><span class="s1">.</span></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">It’s often the most innocent-looking changes that make the most significant impact. Simply breaking up your lifting cadence and putting everything you have into dead-stop training can wildly impact your gains”. - Barbend</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 125 BPM</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 153 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-87304645271104288372024-03-19T12:42:00.001-04:002024-03-19T12:42:08.638-04:006x6 - Shoulders/Traps…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Seated DB Arnold Press - 50lbs</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Slight Bent-over DB Upright Row - 50lbs<span class="s1"></span></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">*Super Set</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Overhead Cable Raises - 60lbs </font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">DB Shrugs - 115lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span>*Super Set</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Cash Out: Band Lateral Raise - 6x6 @ Red </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 125 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX HR - 150 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-58043942179283813002024-03-18T12:19:00.001-04:002024-03-18T12:19:50.777-04:00Arms - 6x6….<p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Gray Band Curl - 6x6</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Gray Band Pushdown - 6x6</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Superset </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Close Grip Bench Press - 6x6 @ 165lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Upside Down Cable Curls - 6x6 @ 50lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Straitsets</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 123 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 154 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-29685359592482655872024-03-16T10:16:00.001-04:002024-03-16T10:16:41.079-04:00Atlas Stone to Shoulder…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">115 x 3</font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">160 x 3</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">175 - Fail</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">175 - Success! </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 125 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX HR - 162 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">“Atlas stone lifting is a Compound exercise so it works multiple muscle groups and is taxing on the entire body.</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Prominent muscle groups likely to get targeted are the upper and lower back, hips, hamstrings and the biceps.</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Other muscle groups include the entire core, forearms and hands, chest, glutes and calves”. - Iron & Strength </font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-58677018423306773062024-03-15T13:54:00.001-04:002024-03-15T13:54:52.688-04:006x6 - Shoulders/Traps…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Victory Raise - Red Band & 10lb DBs</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Seal Swings - 25lbs<span class="s1"></span></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">*Super Set</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2" style="font-weight: bold;"><font size="4" face="Times">Banded Victory Raise </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">“Do you want a shoulder exercise that hits all three heads of the delts along with the traps and lower rhomboids? well look no further. </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">The Victory Raise combines the benefits of the <a href="https://www.youtube.com/watch?v=zpUTA5i16kA"><span class="s3">lateral raise</span></a>, the <a href="https://www.youtube.com/watch?v=T76xu0XjYTk"><span class="s3">front raise</span></a>, and the <a href="https://www.youtube.com/watch?v=bB_Fbssgmvk"><span class="s3">band pull-apart</span></a>. It’s a compound exercise that uses the bands to force more delt involvement by keeping the scapula properly aligned. This means you can’t use you can’t compensate with your upper traps.</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Cash Out: </font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Red Band Pull Aparts - 6x6</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">EZ Bar Bradford Press - 6x6 @ 70lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 118 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX HR - 150 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-6982056625798765432024-03-14T12:05:00.001-04:002024-03-14T12:05:19.773-04:006x6 - Arms…<p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">EZ Bar Preacher Curls - 50lbs </font></p><p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">EZ Bar Extensions - 50lbs </font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Superset </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Banded Curls - Thick Blue</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Banded Pushdowns - Thick Blue </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Cash Out: 2 chin-ups @ 50KG (110lbs) </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 120 BPM</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 147 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; font-size: 17px; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><span class="s2" style="font-family: UICTFontTextStyleBody;"></span><br></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-70095272741492010212024-03-13T08:07:00.001-04:002024-03-13T08:07:41.023-04:00Rest Day…<font size="4" face="Times">Syracuse to Binghamton. </font>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-69234403983089111692024-03-12T08:06:00.000-04:002024-03-13T08:06:30.057-04:00Rest Day…<font face="Times" size="4">Albany to Syracuse</font>. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-18831189458638981492024-03-11T13:51:00.001-04:002024-03-11T13:51:16.883-04:00Gironda 6x6 - Chest & Back…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Reverse Kettlebell Press - 53lbs</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Kettlebell Row - 53lbs<span class="s1"></span></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">*Superset</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Renegade Rows - 5 x 3/3 @ 70lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">“The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend.Com</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><ul class="ul1" style="-webkit-text-size-adjust: auto;"><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Lats (back)</span></font></li><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Wrists</span></font></li><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Biceps</span></font></li><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Rhomboids</span></font></li><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Abdominals</span></font></li><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Obliques</span></font></li><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Glutes</span></font></li><li class="li1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal;"><font size="4" face="Times"><span class="s2"></span><span class="s1">Erectors</span></font></li></ul><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 120 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX HR - 150 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times"><br></font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">@ LHP </font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-70467955199251083532024-03-10T09:55:00.001-04:002024-03-10T09:55:54.205-04:00Rest Day…<font size="4" face="Times">Driving Jaiden back to Tampa from S. FLA. </font>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-73390862737394088862024-03-09T09:59:00.001-05:002024-03-09T09:59:31.677-05:00Mutt Bar Snatch…<p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">66 bar - 6x6 - 36 reps*</font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*rest as needed </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Legs are fired for some reason. Just needed to move. </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 113 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 131 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times"><br></font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">@ LHP</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-49245361150499855682024-03-08T10:22:00.001-05:002024-03-08T10:22:51.957-05:006x6 - Shoulders/Traps…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Kettlebell Military Press - 53lbs</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Slight Bent-over KB Upright Row - 53lbs<span class="s1"></span></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">*Super Set</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">DB Lateral Raise - 3x6 @ 20lbs</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">DB Front Raise - 3x6 @ 20lbs</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">DB Lateral-to-OH Raises - 3x5 @ 20lbs</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">@</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 133 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX HR - 161 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">@ LHP</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-18542386981892694542024-03-07T14:34:00.001-05:002024-03-07T14:34:56.451-05:006x6 - Arms…<p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Cable Curls - 120lb</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Cable Pushdowns - 120lbs<span class="s2"></span></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Superset </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Cash Out: KB Curls - 3x5 @ 35lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 120 BPM</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 142 BPM</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Not mentally into it today. Did something quick. In and out in 15 minutes. </font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-60600136084125430972024-03-06T17:03:00.001-05:002024-03-06T17:03:27.954-05:00Gironda 6x6 - Chest/Back…<p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">DB Incline Press - 65lbs*</font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Incline Seal Row - 65lbs*</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">*Rest as needed. </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Incline DB Press - 2x3 @ 100lbs</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">Lat Pulldowns - 2x2 with the whole stack! 250lbs. </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s1"></span><br></font></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 116 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX - HR - 146 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-67719690442215387312024-03-05T12:56:00.001-05:002024-03-05T13:08:13.910-05:00Trap Bar Deadlift (low bar - high handles) <p class="p1" style="margin: 0px 0px 4px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">140 x 3</font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">230 x 3</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">320 x 3 </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">410 x 3</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">500 x 1! </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">First time pulling 500lbs in 2+ months! This is 55! </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times"><br></font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">"There is no reason to be alive if you can't do deadlift." - Jón Páll Sigmarsson</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times"><br></font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">AVG HR - 123 BPM</font></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s1"><font size="4" face="Times">MAX HR - 153 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-70751707322508567252024-03-04T12:05:00.001-05:002024-03-04T12:06:12.194-05:00Shoulders Complex…<p class="p1" style="margin: 0px 0px 3px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Klokov Press x8</font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Hang Clean x8<span class="s2"></span></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Wide Grip Upright Row x 8</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">4 times through <span class="Apple-converted-space"> </span>@ 75lbs</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">“Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead. </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness </font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Cash Out:</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">DB Shrugs - 3x8 @ 100lbs</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Seated Lateral/Front Raise - 3x8 @ 10-15-20</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"></span></p><p class="p1" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">Band Pull Aparts - 8x8 @ Orange band </font></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 116 BPM</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 144 BPM</font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-82645509037367053682024-03-03T10:01:00.001-05:002024-03-03T10:01:31.916-05:00Gironda 8x8 - Arms.... <p class="p1" style="margin: 0px 0px 4px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><font size="4" face="Times">EZ Bar Curls - 8x8 @ 70lbs</font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Dips @ 35 </font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Superset</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Banded Curls - 8x8*</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Banded Pushdowns - 8x8L*</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">*Orange Band</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">Cash Out: Headbanger Pull Ups - 3x8</font></span></p><p class="p2" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; min-height: 22px; -webkit-text-size-adjust: auto;"><font size="4" face="Times"><span class="s2"></span><br></font></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">AVG HR - 123 BPM</font></span></p><p class="p3" style="margin: 0px; font-stretch: normal; line-height: normal; font-size-adjust: none; font-kerning: auto; font-variant-alternates: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-position: normal; font-feature-settings: normal; font-optical-sizing: auto; font-variation-settings: normal; -webkit-text-size-adjust: auto;"><span class="s2"><font size="4" face="Times">MAX HR - 148 BPM </font></span></p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4472771625057242279.post-23535377310164999572024-03-02T12:07:00.001-05:002024-03-02T12:07:42.595-05:00Rest Day…<font size="4" face="Times">Driving back to MA from S. FLA. </font>Unknownnoreply@blogger.com0