Gironda 8x8 - Chest/Back…

Trap Bar Rows - 8x8 @ 150lbs

Reverse Bench - 8x8 @ 135lbs

Cash Out 

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

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

AVG HR - 122 BPM

AMX HR - 142 BPM

@ Metfit 

Gironda 8x8 - Chest/Back…

Reverse DB Bench - 40lbs

Low Hammer Rows - 80lbs (160)

Cash Out 

Hammer Incline Press - 3x3 @ 90 (180)

Hammer Front Pulldown - 3x3 @ 110 (220)

Brown Band Push Ups - 3x8

AVG HR - 122 BPM

AMX HR - 148 BPM

@ Planet Fitness Clifton Park

Gironda 8x8 - Chest/Back...

Reverse KB Bench Press - 8x8 @ 35lbs 

Then, 3x5 @ 53lbs, Regular Grip 3x3 @ 70lbs (1 second rest-pause)

Kettlebell Seal Row 8x8 @ 35lbs 

Then, 3x5 @ 53lbs, 3x3 @ 70lbs (1 second rest-pause)

“Your goal is to reduce your rest intervals to 30 seconds or less, ultimately cutting them down to just 15-20 seconds between each set. Once your conditioning has adjusted to the demands, you’ll need just five to ten deep breaths between each set, then it’s on to the next set.

If your tempo on each exercise is 2-0-2-0 (2 second eccentric, no pauses and two second concentric), then each rep will take you four seconds. Eight reps per set means that each set will take you 32 seconds. With a 15-20 second rest interval, 24 sets will take only 18 to 21 minutes to complete and 32 sets will take 25 to 28 minutes to completed”. - Strength-OldSchool.Com

Cash Out: 

Bent-arm Planche Push Ups x3

Finger Pull Ups - 2x5

“To build your forearms and grip strength, you need to train all three grip functions: support, crushing, and pinching strength. This exercise will take care of the last two categories.

These build significant functional strength and hypertrophy throughout the entire musculature of the forearms, not to mention Herculean grip strength”. - T Nation 

AVG HR - 137 BPM

MAX HR - 168 BPM

Gironda 8x8 - Chest/Back…

Reverse DB Bench Press - 45lbs

DB Seal Row - 45lbs

Hammer Strength Rwvers Row - 160lbs

Hammer Strength Press - 140lbs

Cash Out: L-Sit Pull Ups - 12-10-8-6-4-2/42 reps 

AVG HR - 130 BPM

MAX HR - 157 BPM 

Gironda 8x8 - Chest/Back:..

Elite Swiss Bar Reverse Press - 128lbs*

PullDowns - 130lbs

*Superset

*Bar weighs 38lbs

Incline DB Press - 55lbs

Low Incline Seal Row - 50lbs

*Superset

Cash Out:

Bench Press - 225lbs x12 (Orange Slingshot)

Sternum Chin Up - 3x5

Time: 28:47 

AVG HR - 128  BPM

AMX HR - 146 BPM

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 50lbs

Smith Machine Incline Seal Row - 95lbs

*Superset

DB High Pull - 5x5 @ 25lbs

DB Low-to-High Fly - 5x5 @ 25lbs

Cash Out: Front Lever X3

AVG HR - 126  BPM

AMX HR - 152 BPM

@ JW Marriott Marco Island 

Gironda 8x8 - Chest/Back…

LeverEdge Reverse Press - 200lbs*

T Bar Row - 90lbs*

*Superset

Banded Push Ups - 3x8 @ Gray

Headbanger Pull Ups  - 3x8

AVG HR -  126 BPM

AMX HR -  152 BPM 

Gironda 8x8 - Chest/Back…

LeverEdge Reverse Press - 180lbs*

LeverEdge High Row - 90lbs*

*Superset

Banded Dips - 3x8 @ Gray

Headbanger Pull Ups  - 3x15

AVG HR -  124 BPM

AMX HR -  154 BPM 

Gironda 8x8 - Chest/Back:…

LeverEdge Reverse Vertical Press - 135lbs

Banded Incline Seal Row - 65lbs

*Superset

L-Sit Pull Ups - 5x5

Flying Dips - 3x8

Cash Out:

Slow Strict Pull Ups - 13

Super Slow Pull Up - 36 seconds (18/18)

AVG HR - 131 BPM

AMX HR - 152 BPM

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 60lbs

Incline Seal Row - 60lbs

*Superset

Sternum Chin Ups - 5x5

Flying Dips - 5x8

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variaztions first before trying it. - T Nation

AVG HR - 127  BPM

AMX HR - 148 BPM

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 50lbs

Incline Seal  Row - 50lbs

*Superset

DB High Pull - 5x10 @ 20lbs

DB Elevated Push Ups - 5x10

AVG HR - 128  BPM

AMX HR - 152 BPM

@ Hampton Inn Clifton Park

Gironda 8x8 - Chest/Back:..

Reverse Incline DB Press - 45lbs

Reverse Grip Barbell Row - 135lbs*

Superset

Headbanger Pull Ups - 8x8

Bear Push Ups - 8x8

Bear Push Ups - “Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx

Cash Out :

Reverse Incline DB Press - 2x5 @ 70lbs

One-arm DB Row - 2x3 @ 125lbs

AVG HR - 128  BPM

AMX HR - 148 BP

Gironda 8x8 - Chest/Back:...

TRX Ring Fly*

TRX Rows*

*Superset

Low-to-High Cable Fly - 3x8 @ 20lbs 

Underhand Machine Rows - 3x8 @ 70lbs each side 

Cash Out :

Green Band Push Ups - 1x25

Green Band Bead Push Ups - 1x5

@ Planet Fitness Clifton Park

Gironda 8x8 - Chest/Back…

Vertical Reverse Press - 165lbs*

LeverEdge High Row - 130lbs*

*Superset

Pulldowns - 3x8 - 170lbs

Gironda Dips - 3x10

Cash Out :

Banded Dips - 3x10 @ Gray

Headbanger Pull Ups  - 3x15

AVG HR - 124 BPM

MAX HR - 151 BPM

Gironda 8x8 - Chest/Back…

Ring Push Ring - 8x8

Ring Rows - 8x8

Cable Fly -3x8 @ 50lbs

Headbanger Pull Ups  - 3x10

Cash Out:

Banded Dips - 3x8@ Gray

Banded Rows. 3x8 @ Gray

Standing Chest Press - 3x5 & 50lbs 

AVG HR -  119 BPM

AMX HR -  1144 BPM 

Gironda 8x8 - Chest/Back…

LeverEdge Reverse  Press - 180lbs*

LeverEdge High Row - 110lbs*

*Superset

Pulldowns - 3x8 - 140lbs

Ring Fly - 3x8 (on box)

Cash Out :

Banded Dips - 3x8 @ Gray

Headbanger Pull Ups  - 15-15-20 

AVG HR -  127 BPM

AMX HR -  157 BPM 

Gironda 8x8 - Chest/Back…

Reverse DB Press - 75lbs

Horizontal Cable Row - 140lbs

*Superset

Decline Push Up - 3x8 - 20lb Vest 

Headbanger Pull Up - 3x8 - 20lb Vest

*Superset

Cash Out: 44 second pull up: 22 up and 22 down - 20lb vest. Brutal. 

Gironda 8x8 - Chest/Back…

Reverse DB Press - 70lbs

Horizontal Cable Row - 120lbs

*Superset

Hanging Ring Fly - 8x8

Headbanger Pull Up - 8x8

*Superset

AVG HR - 129 BPM

MAX HR - 166 BPM

Gironda 8x8 - Chest/Back…

Reverse Incline DB Press - 55lbs*

LeverEdge High Row - 110lbs

*Superset

Subscapularis Pull Up - 4x8

Gray Banded Dips - 4x8

Subscapularis Chin-Up

“Using either a pronated or neutral grip, pull yourself up until your upper chest touches the bar. Your chest should be puffed out and your elbows pulled down and back – no rounded shoulders or sunken chests allowed.

Before you begin the descent, squeeze your lats, brace your core, contract your glutes, and begin to lean back as you slowly push yourself away from the bar. Use a controlled eccentric and continue to lean back as far as you can 

the whole way down.

Your torso should be at approximately 45 degrees to the floor. At the bottom, return your torso to an upright position and repeat for the desired reps.

Strive to keep your torso as straight as possible throughout the set. I recommend dorsiflexing the ankles to help lock the lower body into position. If you do these correctly, they'll not only smoke your upper back and lats but fry your core as well”. - T Nation

Cash Out : 

Headbanger Pull Ups - 2x15 

AVG HR - 126 BPM

AMX HR - 148 BPM

Gironda 8x8 - Chest/Back…

Reverse Incline DB Press - 50lbs*

LeverEdge High Row - 90lbs*

*Superset

Banded High Pull - 8x8 (Orange)

Ring Fly - 8x8

Cash Out :

Banded Dips - 3x8 @ Gray

AVG HR - 123 BPM

AMX HR - 146 BPM