German Volume Training - Arms & Shoulders

A-1 EZ Bar Curls 10x10 - 85lbs
A-2 LeverEdge Close Bench- 10x10 - 190lbs
B-1 Cable Lateral Raises - 3x8 @ 50/50/50
B-2 Cable Bent-Over Laterals 3x8 @ 40/40/50

Cash Out: LeverEdge Shrugs - 3x8 @ 370lbs then, 500lbs for 1x8

German Volume Training - Chest/Back...

LeverEdge Incline Bench Press - 10x10 @ 180lbs 

Pull Ups - 10x10

Low-to-High Cable - 3x8 @ 50/60/70

V-Sit Pull Ups - 3x5 

20 Rep Belt Squats & One-leg Double KB Deadlifts...

Belt Squats  - 5x20 @ 210lbs

One-leg Double KB Deadlifts - 3x5 @ 44lbs 

Loving this heat! 🔥🔥🔥

Kettlebell Swings/200M Run...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

36:49 - 1:20 PR! 

(Previous Best - 38:09 on 9/21/17)

Max HR - 190

AVG HR - 167

210 Kettlebell Swings and 4000m of running.

German Volume Training - Arms & Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs

A-2 LeverEdge Close Bench- 10x10 - 180lbs

B-1 Cable Lateral Raises - 3x8 @ 40/40/50

Dumbbell Shrugs - 3x8 @ 125lbs

German Volume Training - Chest/Back...

LeverEdge Bench Press - 10x10 @ 210lbs

T-Bar Rows - 10x10 @ 90lbs

DB Pause Bench - 3x4 @ 50/60/70 - ten second pause at bottom

L-Sit Pull Ups - 3x5 

20 Rep Belt Squats & Landmine Romanian Deadlifts...

Belt Squats  - 3x20 @ 200lbs

Romanian Deadlifts - 3x20 @ 90lbs

“Stronger”...

Gymnastics: 2 Rounds For Quality

Max Strict Chest-to-bar Pull-ups - 16/13

Max Strict Handstand Push-ups - 15/9

Strength: 4 Rounds For Quality

(1) 10 Heavy DB/KB Strict Press - 35

(2) 5 Sumo Deadlifts (re-set between reps) - 155/225/295/335

German Volume Training - Arms & Shoulders...

A-1 Cable Curls 8x10 - 80lbs

A-2 Diamond Push Ups - 8x10

B-1 Cable Lateral Raises - 3x8 @ 50/40/50

B-2 Dumbbell Shrugs - 3x8 @ 100lbs

German Volume Training - Chest/Back...

LeverEdge Bench Press - 10x10 @ 200lbs

T-Bar Rows - 10x10 @ 85lbs

Cable Fly - 3x8 -30/40/50

V-Sit Pull Ups - 3x5 

Finished my chest/back workout with some V-Pull Ups then attempted some reps of 100lb DB Bench Press. Got one good rep then got crushed! 

“If you ain’t failing you ain’t trying”. 

“Sisson”...

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

7 rounds even (20lb vest & legless rope climbs)

25 Rep Squat Pyramid...

185 x 1-2-3-4-5-4-3-2-1 - 25 reps.

 Making sure depth as as ass to grass as I can. Feeling good Lewis! 

Just needed to squat after 3 sets of 20 rep squats on Wednesday!  

Cash Out: 

Landmine RDLs - 3x8 @ 90/135/180

German Volume Training - Arms & Shoulders...

Seated Barbell Curls - 10x10 @ 65lbs

Weighted Ring Dips - 10x10 @ 31lbs

Seal Rows - 6x8 @ 35lbs 

German Volume Training - Chest/Back...

Incline Hammer Press - 10x10 @ 190lbs

Seal Rows - 10x10 @ 27.5lbs

Cable Low-to-High - 3x8 -25/30/35

V-Sit Pull Ups - 3x5 

20 rep squats...

Three sets of 20 with a four minute rest in between:

175×20

rest four minutes 

155×20 

rest four minutes 

135×20 reps

200 Russian Swings & “Goblet Squat Mile”...

I did timed two-handed swings with the 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 20 sets of 10 - 200 reps  in 9 minutes and 45 seconds.

Cash Out:

Five Rounds of:

10 Goblet Squats (35)

320M Run

16:19 

SLOW AS HELL. “Feels like - 100F🔥”. 

German Volume Training - Arms/Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs

A-2 Dips- 10x10 - 25lbs

B-1 Cable Lateral Raises - 3x8 @ 15/20/25

B-2 Bent-over Cable Lateral Raises - 3x8 @ 15/20/25

Cash Out: Overhead Plate Raises - 3x10 @ 45lbs

German Volume Training - Chest/Back...

Incline Hammer Press - 10x10 @ 180lbs

Pull Ups - 10x10 

Pinched Nerve - Readjust Clavicle...

I herniated a disk in my neck (C5) back in 2007 that pinched a nerve and caused crazy pain in my left arm and shoulder. I finally got relief from a steroid shot in the neck at Mass General Hospital. 

Ever since I’ve had flare ups of the pinched nerve once or twice a year. My most recent started last Thursday when I went golfing. The pain ranges anywhere from a 5-10 on a scale from 1-10. The most recent flare up approached a 10 at times. This weekend I was in a bad place and had trouble sleeping. 

My Chiropractor - Dr. Chad Messina - has been able to correct my alignment every time and give me almost instant relief. I feel good as new after just two visits. He had to readjust my clavicle (which hurt like a mother when he did it) But I started feeling better almost immediately. 

Pinched Nerve...

I have been dealing with a pinched nerve in my neft neck, shoulder, upper arm ever since early friday
(6/22) morning. Went to bed fine and woke up in horrible pain. My triceps have been painful lately after either rope climbs or pegboard climbs. They were on fire during golf Thursday. This happens at least once a year ever since I hearnated C5 in 2007. Hoping to start feeling better soon. 

Deload- Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x5 - 26lbs
A-2 Dips- 10x5
B-1 Cable Lateral Raises - 3x8 @ 30lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 20lbs

Cash Out: Elevated Close TRX Push Up - 5x5

Bench & Pegboard Superset...

Bench Press - 5x10 @ 171lbs *

*One Pegboard Climb after each set 

Cable Chest Low-to-High - 4x8- 30/40/50/60

Kneeling Pulldowns - 4x8 - 90/110/130/150

“Goonies”...

With a 15 minute clock
1200m run
Then, AMRAP
10 Kettlebell Swings 53
2 Rope Climbs (legless)
6 rounds plus 7 reps

Sets of 2 Deadlifts...

Deadlifts x 2:  

@ 235, 255, 275, 295, 315, 335, 355, 375, 395, 405lbs

Cash Out: Plate and Kettlebell flips.

German Volume Training - Arms/Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs
A-2 Dips- 10x10 - 20lbs
B-1 Cable Lateral Raises - 3x8 @ 40lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 40lbs

Cash Out: DB Shrugs - 3x10 @ 80lbs

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 170lbs

Double Kettlebell High Pull - 10x10 @ 44lbs

Cable Chest Low-to-High - 4x8- 30/40/50/60

V-Sit Pull Ups - 5/5/7/5

One Mile farmers carry - 35lb Kettlebells...

Wanted to get something done before work today. Lots of driving this week. 

One mile farmers carry - 35lb Kettlebells

German Volume Training - Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x10 - 44lbs
A-2 Dips- 10x10 - 15lbs
B-1 Cable Lateral Raises - 3x8 @ 30
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30

Cash Out: Seal Row - 3x8 @ 45lbs

25 Rep Trap Bar Deadlift Pyramid...

315bs: 1-2-3-4-5-4-3-2-1

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 165lbs then, 5 reps @ 225lbs
Double Kettlebell High Pull - 10x10 @ 35x7/44x3
Dumbbell Low-to-High - 3x8 -15/20/25
V-Sit Pull Ups - 3x5 

Cash Out: Super Slow V-Pull Ups x 3 

“Juke Box Hero”...

Ten rounds of:
10 Russian Kettlebell Swings (53)
5 Trap Bar Deadlifts (155)
200M Hill Run
24:41

German Volume Training - Arms/Shoulders...

A-1 Cable Curls 10x10 - 40lbs
A-2 Dips- 10x10 - 12lbs
B-1 Cable Lateral Raises - 3x8 @ 30/40/40
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30/40/40

Cash Out: Iron Cross practice

1400m Run and 20 Burpee Pull-ups...

5 Rounds
1400m Run
20 Burpee Pull-ups
58:11

 *Pull Ups Strict “Live your life in the red”!

“Heavy Hands”...

25 Trap Bar Deadlifts (205)
500M Farmers Carry (155)
25 Trap Bar Deadlifts (205)
29:08 Rx

German Volume Training - Arms/Shoulders...

A-1 Ez Bar Curls - 75lbs
A-2 Dips- 10x10 - 10lbs
B-1 Cable Lateral Raises - 3x8 @ 30/40/40
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30/40/40

Cash Out: Iron Cross practice

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 160lbs

Double Kettlebell High Pull - 10x10 @ 35lbs

Ring Push Ups - 3x8

V-Sit Pull Ups - 3x5

"Death by Air Squat"...

Minute 1 -1 Air Squat

Minute 2 -2 Air Squats

Minute 3 -3 Air Squats

…until you run out of time or tap out

22 rounds plus 17 reps -  270 air squats

“24 Heroes in 24 Hours”...

Today I participated in “24 Heroes in 24 Hours”. (I completed 7 consecutive workouts. Much respect to those who completed all 24.) All proceeds from donations or raffles will be donated to Veterans Inc., a Worcester nonprofit organization that fights veteran homelessness. Via @metrowestdaily

1.5 mile farmers walk...

1.5 mile farmers walk with two 35lb kettlebells. 

"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly."" - Dan John

German Volume Training - Arms/Shoulders...

A-1 Barbell Curls - 10x10 - 70lbs
A-2 Ring Dips- 10x10 - 5lbs
B-1 Cable Lateral Raises - 3x8 @ 30/40/40
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30/30/40

Cash Out: Face Pull - 8 x 50-70-90

Finished with super slow chin up 20/30 for 50 seconds total.

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 155lbs

LeverEdge Lat Pulldown - 10x10

@ 110lbs

Low-to-High Cable - 3x8 @ 30/50/70

V-Pull Up - 3x5 @ body weight

Cash Out: L-Sit Muscle Up into Ring HSPU then four consecutive L-Sit Muscle Ups!

German Volume Training - Trap Bar Deadlifts...

Trap Bar Deadlifts - 10x10 @ 225lbs

Last couple of sets - 3 second negative (8 seconds on last rep). 

22,500lbs lifted! 

German Volume Training - Arms/Shoulders...

A-1 C2B Chin Ups- 10x10
A-2 Ring Dips- 10x10
B-1 Cable Lateral Raises - 3x8 @ 30lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 25lbs

Cash Out: Face Pull - 8 x 50-70-90

German Volume Training - Chest/Back...

Bench Press - 8x10 @ 155lbs

Double KB High Pull - 8x10 @ 35lb

Incline DB Press - 3x8 @ 70/75/80

V-Pull Up - 3x5 @ body weight

Finished my chest/back workout with 225lbs for ten reps! Used the Slingshot to be safe. Still very nervous after completely tearing my pec in 2014. Feel stronger than ever! My goal is 25 reps @ 225lbs.

Pausing Back Squats & Deadpool...

Pausing Back Squat: 3 x 5 @ 135-185-225

*3 second pause in bottom of squat

Then,

Deadpool

For Time

15 Hang Power Snatch

20 Front Rack Lunges (total, alternating)

25 Hang Power Cleans

30 Front Squats 

6:59 @ 75lbs

German Volume Training - Arms/Shoulders...

A-1 Cable Curls- 10x10 @ 17.5lbs
A-2 Tri Extensions- 10x10 @ 35lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over cable laterals - 4x8 @ 17.5lbs

Hanging Body Weight Rows - 3x5

German Volume Training - Back/Chest...

Double Kettlebell High Pulls - 7X10 @ 35lbs 
Floor Press - 7x10  @ 155lbs
One-arm KB Press (53) - 2X8
One-arm KB row (70)

KBHPs really get your HR up. My max HR was 165. 

German Volume Training - Legs

6x10 One-leg deadlift (35)
3x10 One-leg deadlift (53)
*Each Leg

German Volume Training - Arms/Shoulders...

A-1 C2B Chin Ups- 6x10
A-2 Rope Triceps Extensions - 6x10 @ 22.5lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over laterals - 3x8 @ 25lbs

Cash Out: Kettlebell Squat Curl - 3x8 @ 53lbs

German Volume Training - Chest/Back...

Bench Press - 6x10 @ 155lbs

Snatch Grip High Pull - 6x10 @ 75lbs

DB FLy - 3x8 @ 49/45/50

V-Pull Up - 5x5 @ body weight

First day back at GVT. Started @ 6x10. Will work up to 10x10

"Kettlebell Alexander"

5 Rounds
31 Goblet Squats (53)
12 Power Cleans (155)
48:52

*Rx is 135lb back squats & 185lb power cleans.

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

German Volume Training - Arms...

Kettlebell Hammer Curls - 10x10 - 35lbs

Straight Bar Dips - 10x10

Cash Out: Close grip chin ups - 2x10

100 kettlebell military press/400M farmers walk combo

20 sets of 5 @ 35lbs - 100 reps 
Carry bells. Stop to press in sets of 5. Repeat for 400 meters.

Wanted to train shoulder and work out outside. This combo worked well. My traps were fried at the end after all the direct shoulder work.

Cash Out - 
10 kettlebell clean and jerks @ 53lbs each side 
10 bottoms presses @ 26lbs each side
5 v pull ups

"Weaver"...

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
39:29 Rx

* L-Pull Ups and Pull Ups Strict. I kipped the C2Bs. That was tough.

RIP 1st LT Weaver.

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. 

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

“Deck of Cards’’...

For Time:
Hearts: Sit-ups
Clubs: Russian Kettlebell Swings (70)
Diamonds: Burpees
Spades: 10m Shuttle Run
30:43 Rx

"Titanium" and Seal Rows...

Quick workout in the driveway/garage before I head to Western Mass:

"Titanium"
21 Ground to Overhead w/ a Plate (45/25)
200 Meter Run
21 Ground to Overhead w/ a Plate
200 Meter Run
15 Ground to Overhead w/ a Plate
200 Meter Run
15 Ground to Overhead w/ a Plate
200 Meter Run
9 Ground to Overhead w/ a Plate
200 Meter Run
9 Ground to Overhead w/ a Plate
200 Meter Run
13:26 Rx

*Daybreak Crossfit

Cash Out: Seal Row - 5x10 @ 35lbs

7-5-3 Wave - Arms...

V-Hammer Curls - 100-110-120/110-120-130
*finish with Standing High Cable Curls - 40x10/50x10

Dips - 55lbs-75lbs-95lbs/80lbs-100lbs-125lbs

Hammer Curls - 35lbs-40lbs-50lbs/40lbs-45lbs-55kbs

Neutral LeverEdge Close Grip Bench Press - 180-201-230/210-210-250

Cash Out: 1x25 & 45lb Bar

Mainsite 140121...

AMRAP 20:
21 Bench Press (135)
21 L-Pull Ups
3 rounds plus 38 reps.

Brutal.

“Abbate"...

1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
42:44Rx

I realized about five reps into the first round of clean and jerks that 155lbs was a huge mistake. Went way too heavy but decided to tough it out.

Thought about giving up. Wanted to give up. Didn’t give up - because of Sergeant Abbate. 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Kettlebell Thrusters OTM - 10...

Kettlebell Thrusters
5 OTM - 10 Minutes 
50 reps 

* 35lbs each

Q: How hard can it be? 
A: Very

Smith Machine Squats & Trap Bar Deadlifts...

Smith Machine Squats
135x5
185x5
225x5
275x5
315x3


Trap Bar Deadlift
135x2
225x2
315x2
405x2

Arms - One Kettlebell...

5 rounds of:
5 One-arm KB Clean L/R (53)
10 Close KB Push Ups
10 Drag Curls (70)
10 KB Tricep Extensions (53)

Cash Out: 2x10 KB Preacher Curls

SOBO Strength and Conditioning - Shoulders/Traps...

Couldn’t make it to the gym today and have not worked out since Sunday. Thankful to have weights in the garage. Got a quick shoulder workout in.
Something is always better than nothing!

Military Press - 85lbs - 50 reps
Kettlebell Upright Row - 70lbs - 50Reps
Bar Muscle Ups - 20 Reps
GTO - 45lb plate - 50 Reps

“Do what you can, with what you have, where you are'

“Spring Fever”..

Ten rounds for time:
5 One-arm Kettlebell Floor Press (70)*
5 Kettlebell Snatches (53)*
200M Hill Run
30:40 Rx

*Each side
First time doing kettlebell snatches in a long time with the 53lb bell. This one is tough. All you really need is one kettlebell! 

35lb Hill Plate Carry...

35lb plate hill plate carry. 1 mile - 21:02 Tough, especially since it's impossible to find a comfortable carrying position for the plate. I had it in front of me, on my shoulders, I held it overhead, I switched hands. Everything hurts! Just me, the 35lb plate, my Nikes and the hill. 

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-90lbs-95lbs/90lbs-95lbs-100lbs

Dips - 55lbs-75lbs-95lbs/75lbs-95lbs-115lbs

Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

Dead Stop Close Grip Bench Press - 185-195-205 then, 10 reps @ 155

Cash out: two sets of 25 barbell curls @ 40 pounds

"J. T."...

21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

12:19 Rx (10 second PR)

*HSPUs Strict

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."- Erin Taylor

Chest/Back Pyramids...

Cash In:
40 Strict Pull Ups
70 Push Ups

Floor Press
135lbs: 1-2-3-4-5-6-7-8-9-10
185lbs: 9-8-7-6-5-4-3-2-1
100 Reps

Barbell Rows
135lbs: 1-2-3-4-5-6-7-8-9-10
185lbs: 9-8-7-6-5-4-3-2-1
100 Reps

Smith Machine Lunge/Squat Combo & Trap Bar Deadlifts...

Set 1: 95/95
Set 2: 115/115

*4-4/4-4 on lunge then 8 back squats

Smith Machine Squats
135x5
185x5
225x5
275x5
315x3

Trap Bar Deadlift
135x1
225x1
315x1
405x1
475x1
500x3 - F Yea!

Friday the 13th....

Ten rounds of:
13 Chin Ups
13 Kettlebell Figure 8/Hold (35)
13 Close KB Push Up
39:39 rx

''Power Clean Sandwich''...

10-9-8-7-6-5-4-3-2-1 reps of:

Goblet Squat (53)

Power Clean (95)

Kettlebell Swing (53)

* 200m Hill Run after each round

28:01 rx

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 180-190-200/190-200-210

One Arm Cable Side Laterals - 20-30-40/30-40-50

Rear Delt Swings - 15 reps @ 15-20-25

LeverEdge Shrugs - 360-390-410/390-410-450 then, 3 Deadlifts @ 500lbs, 540lbs and 600lbs!

7-5-3 Chest/Back...

Three Rounds - NOT for time:
15 Push Ups
1 Pegboard Climb

Then,

LeverEdge Bench 7/5/3 @ 230-250-270/250-270-290

Dead-Stop Smith Machine Row 7/5/3 @ 90-140-160/140-160-180

Cash Out: Dead-Stop Smith Machine Row @ 90lbs - 10-9-8-7-6-5-4-3-2-1 - 55 reps

Smith Machine Lunge/Squat Combo

Set 1: 50/50
Set 2: 70/70
Set 3: 90/140
Set 4: 90/140
Set 5: 90/180

Smith Machine Lunges
Do four reps on one leg, then quickly switch to the other leg and do four reps. Then go back to the other leg and do four reps, then four on the other. Each leg gets 8 total reps so you don't have one leg that's significantly more annihilated than the other when you squat, plus you can use heavier weight. Increase the weight after each set of lunges as you'll be supersetting the lunges with Smith machine squats. Then...

Smith Machine Squats
Throw a 45-pound plate on top of your lunging load and do 8 deep reps. For example, use 25 pounds on each side for the first set of lunges, and then add a 45-pound plate for the deep Smith machine squats. On the next set do 35 pounds on each side for lunges, and then add a 45-pound plate on top for squats, etc. These are tough

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-75lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

The 6-Way Delt Raise - 7.5-10-15/10-15-20

Cash Out: Dumbbell Shrugs - 5x10 @ 110lbs

7-5-3 Wave - Arms...

Warmup:  V-handle Pull Ups 15-10-5 - 30 reps

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 30x6, 25x5, 20x4, 15x3, 15x2, 15x1

Close Ring Push Ups 10-9-8-7-6-5-4-3-2-1 with a 5 second rest in between rest.

7-5-3 Wave - Back & Chest...

Strict Pull Up - 20lbs-25lbs-30lbs/25lbs-30lbs-35lbs then, max reps @ 45lbs - 8 reps

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs - 195lbs (Got 5!!)

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs then, Max reps @ 140lbs - 3 reps

Weighted Reverse Lunge & ''Maverick''...

Weighted Reverse Lung
(1) Warm-up Sets: 3 x 5 (per leg, building to starting weight) 45lbs, 65lbs, 95lbs
(2) Working Set: 1 x 5 (per leg) @ 135lbs then 1 x 3 (per leg) @ 155lbs

“Maverick”
For Time: 4 Rounds
15 Russian Kettlebell Swings (53)
12 GHD Sit-ups
9 Calorie Bike
7:43

Pumped to get 1 x 3 (per leg) @ 155lb of Reverse Lunge (body weight!)


* Dealing with a pinched nerve in my neck so I scaled and avoided going overhead. 

49s - Shoulders/Traps...

Scrape The Rack Press - 4x7 @ 125lbs/3x7@95lbs - 49 reps

DB Bench Bent-Over Lateral Raises - 25lbs - 7x7 - 49 reps then

Dumbbell Shrugs - 7x7 @ 110lbs

Cash Out: Face Pull - 50lbs - 7x7 - 49 Reps

49s Arms...

Rope Pushdowns - 120lbs - 7x7 - 49 Reps

Hammer Curls - 55lbs - 7x7 - 49 Reps

Dips - 60lbs - 7x7 - 49 Reps

Preacher Curls - 51lbs - 7x7 - 49 Reps

Cash Out; Close V Grip Hammer Curl - 4 sets @ 50lbs

Kettlebell Swings & 200M Hill runs...

First time doing a Kettlebell Swing & Hill Run in a long time. Felt great to “run” outside. 

AMRAP 20:
10 Russian KB Swings (53)
200M Run
10 rounds plus 10 Swings & 100M

Avg HR: 162
Max HR: 187

49s - Chest/Back...

Cash In: 2x Pegboard

LeverEdge Incline Bench Press - 210lbs -7x7 - 49 Reps

LeverEdge Row- 200lbs - 7x7 - 49 Reps

Pegboard - 5x Up & Down

Low-to-High Cable Fly - 70lbs - 7x7 - 49 Reps

Cash Out: Max Reps Bench @ 185 and one pegboard climb up middle of board

Link:  

video of my pegboard climb

Amrap Deadlift x 2 for Max Weight & Clap Push Ups...

AMAP Sets of 2 Deadlifts @
235, 255, 275, 295, 315,
325, 335, 345, 355, 365,
375, 385, 395, 405, 415,
425lbs

Cash Out: 20 Clap Push Up

49s - Shoulders/Traps...

LeverEdge Shoulder Press - 180bs- 7x7 - 49 reps

One Arm Cable Bent-Over Lateral Raises - 50lbs - 7x7 - 49 reps then, 2x7 @ 40lbs

Wide Grip Upright Rows - 105lbs - 7x7 - 49 reps 

Dumbbell Shrugs - 7x7 @ 105lbs

Cash Out:

Seated Barbell Underhand Front Raise - 3x7 @ 10lbs

49s Arms...

Close Grip Bench Press - 200lbs- 7x7 - 49 Reps - 49 Reps

Hammer Curls - 50lbs - 7x7 - 49 Reps

Dips - 55lbs - 7x7 - 49 Reps

Preacher Curls - 50lbs - 7x7 - 49 Reps

Hip-Belt Squat Workout...

* Set 1: Warm up set, 20 reps. @ 200lbs

* Set 2 Warm up set, 15 reps. @ 290lbs

* Set 3: Warm up set, 10 reps. @ 380lbs

* Set 4: Working set, 8 reps @ 450lbs

* Set 5: HEAVY set, 5 reps @ 500lbs

EDT - Shoulders/Traps...

Had zero time to workout this weekend until 7:15pm tonight. Thankful to have weights in the garage. Got a quick shoulder workout in. Something is always better than nothing!

EDT - Shoulders/Traps...

PR One - 15 Minutes:
Military Press - 75lbs - 100 reps
Barbell Upright Row - 75lbs - 100 Reps

3 minute rest

OTM - 10
5 Hang Power Cleans - 95lbs - 50 Reps

“Do what you can, with what you have, where you are''.

49s Arms...

Close Grip Bench Press - 195lbs- 7x7 - 49 Reps then, 3 reps @ 225lbs

Hammer Curls - 45lbs - 7x7 - 49 Reps

Rope Press downs - 120lbs - 7x7 - 49 Reps

Rope Hammer Curls - 120lbs - 7x7 - 49 Reps

49s - Chest/Back

LeverEdge Incline Bench Press - 200lbs -7x7 - 49 Reps

Dumbbell Row- 95lbs - 7x7 - 49 Reps

Barbell Decline Bench - 225lbs - 3x7, 185 - 4x7 - 49 reps

Pull Ups - 10lbs - 7x7 - 49 reps

Cash Out: Low-to-High Cable Fly - 50lbs - 7x7 - 49 Reps

49s - Back Squat...

Back Squat - 226lbs - 7x7 - 49 Reps 

* felt heavy. I plan on adding one pound a session going forward. 

49s - Shoulders/Traps...

LeverEdge Shoulder Press - 170lbs- 7x7 - 49 reps

One Arm Cable Bent-Over Lateral Raises - 50lbs - 7x7 - 49 reps then, 2x7 @ 40lbs

Upright Rows - 100lbs - 7x7 - 49 reps 

Overhead Dumbbell Raises - 5x 7 @ 20lbs/2x7 @ 25lbs - 49 reps

Cash Out:

Dumbbell Shrugs - 3x10 @ 100lbs

Seated Incline Shrugs - 3x10 @ 60lb

49s Arms...

Tri Press - 70lbs - 7x7 - 49 Reps

Barbell Curls - 100lbs - 7x7 - 49 Reps

Weighted Dips - - 7x7 - 49 Reps

Chin Ups - 7x7 - 49 Reps

• 26lb chains 

49s - Chest/Back...

LeverEdge Bench Press - 255lbs -7x7 - 49 Reps

Dumbbell Row- 90lbs - 7x7 - 49 Reps

Barbell Incline Bench - 155lbs - 7x7 - 49 reps

Pull Ups - 5lbs - 7x7 - 49 reps

Cash Out: Low-to-High Cable Fly
30x7, 40x7, 50x7x5

Back Squat - 215lbs - 7x7 - 49 Reps

Back Squat - 225lbs - 7x7 - 49 Reps 

* felt heavy. I plan on adding one pound a session going forward. 

49s - Shoulders/Traps...

LeverEdge Shoulder Press - 165lbs- 7x7 - 49 reps

One Arm Cable Bent-Over Lateral Raises - 50lbs - 7x7 - 49 reps

Upright Rows - 90lbs - 7x7 - 49 reps then, 3x7 @ 110lbs

Overhead Plate raises - 60lbs - 7x7 - 49 reps

49s Arms...

Tri Press - 75lbs - 7x7 - 49 Reps

Preacher Curls - 50lbs - 7x7 - 49 Reps

Weighted Dips - 50lbs - 7x7 - 49 Reps then, 13 reps @ 90lbs

Chin Ups - 15lbs - 7x7 - 49 Reps

Cash out: 2 in 1 preacher curls - 15lbs

49s - Chest/Back

LeverEdge Bench Press - 250lbs -7x7 - 49 Reps, then top-hold alternating one-arm presses 1x7/1x5 @ 150lbs

Barbell High Pull - 105lbs - 7x7 - 49 Reps

Incline DB Fly - 50lbs - 7x7 - 49 reps

Pull Ups - 7x7 - 49 reps

Cash Out: Low-to-High Chest Raise - 30x10, 40x10, 50x10