Shoulders - Banded Victory Raise…

“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. 

The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. 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.

Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron

5x15 @ Green Band & 10lb DBs 

Face Pull - 8x10 @ Green 

DB High Pull - 3x10 @ 30lbs

Cash Out: 

Slow Close Grip Muscle Up x 2

AVG HR - 123  BPM

MAX HR - 157 BPM

Atlas Stone to Shoulder…

25 reps @ 115lbs

Cash Out: 2 reps @ 160lbs! My Bodyweight! 

AVG HR - 123 BPM

MAX HR - 145 BPM

“Atlas stone lifting is a Compound exercise so it works multiple muscle groups and is taxing on the entire body.

Prominent muscle groups likely to get targeted are the upper and lower back, hips, hamstrings and the biceps.

Other muscle groups include the entire core, forearms and hands, chest, glutes and calves”. - Iron & Strength 

Gironda 8x8 - Arms…

Hammer Grip Pull Ups

Dips

Black Band/DB Curls - 35lbs

Close Grip Push Ups

*Black Band Reverse Curls in between sets - 5 reps 

Cash Out:

Pelican Curls - 5x5

AVG HR - 122 BPM

MAX HR - 153 BPM

*@ Planet Fitness Dewitt

"Reverse BP Lynne"...

5 Rounds For Max Reps:

Reverse Elite Bar Press (127lbs)

Chain PullUps (32lbs)

BP -15-15-15-15-15/75

Pull Ups - 12-12-12-12-12/60

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: DB Low-to-High Fly - 3x5 @ 30lbs

AVG HR - 127 BPM

MAX HR - 150BPM

SHOULDERS - DUMBBELLS

5 rounds of 5 reps each (20lb DBs): 

• STRAIGHT DUMBBELL LATERAL RAISE
• FIXED ARM FRONT RAISE
• HIGH PULL
• FIGURE 8
• OVERHEAD RAISE 

CASH OUT: 

DB FRONT RAISE 5x5/5 @ 30lbs 

DB PRESS OUT - 5x10 @ 30lbs

AVG HR - 122 BPM

MAX HR - 151 BPM

“Bad Karma”…

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Curls @ 44lbs

Russian Kettlebell Swings @ 53lbs

Alternate movements. Start with 50 reps of

Curls, then move to 10 Swings, then 40 Curls and 20 Swings, and so on.

Cash Out: Blue Band Reverse Curls - 5x5 

AVG HR - 121 BPM

MAX HR - 147 BPM

"Reverse BP/Headbanger Lynne"...

5 Rounds For Max Reps:

Reverse Bench Press (125)

Headbanger PullUps

BP -15-15-15-15-15

HBPU - 25-25-25-25-25

75/125 - -200 total reps*

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Low-to-High Fly - 3x8 @ 50lbs

Anatomy of the Reverse-Grip Bench Press

“One study showed that using a reverse grip on the bench press – flat bench, not incline – increased subjects’ upper pec activity by 30%. And when you go from a flat bench to an incline, it’s supposed to hit the upper pecs even more, right? Yes, it does. But research has shown that it's only a 5%-10% increase. (However, the front delt activity increases by over 30%.)

Now, compare a flat bench press to what most consider “the standard” for upper pec development, the incline bench press. Muscle activity only goes up by about 5%, maybe 10%, on the incline. On the same bench – a flat bench – just by flipping your grip to a reverse grip, it increases the upper pec activity by 30%.

Long story short, if you're trying to hit more of the upper pecs, reverse-grip bench press NEEDS to be a part of your chest-training repertoire. If you want to stick with the incline bench, that's fine. Just know that if upper pec development is a problem for you, the reason might just be that you're focusing on the incline versus using the reverse grip on presses”. - Jim Stoppaniy

“Headbanger pull-ups are one of the best body weight exercises to build up your upper back and biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique

AVG HR - 126 BPM

MAX HR - 149 BPM

Hang Power Cleans…

15x10 @ 75lbs - 150 reps

AVG HR - 120 BPM

MAX HR - 153 BPM

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.  

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge. 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems. 

Shoulders/Traps - 8x8…

Incline DB OH Raise/Lateral Raise Combo - 8x8 @ 12.5lbs

Delt Sweeps -  8x8 - 35lbs 

Green Band Face Pulls - 8x8 

AVG HR - 116 BPM

MAX HR - 139 BPM

Arms - Bands…

Orange  Band Curls - 10x10

Orange Band Reverse Curls - 10x10

Orange Band Pushdowns - 10x10

Cash Out:

Green Band Curls - 2x25

Green Band Pushdowns - 2x25

Triceps V-Sit Static Hold x4

AVG HR - 116 BPM

MAX HR - 138 BPM

“Atwood”…

Ten Rounds of:

20 Push Ups

2 Legless Rope Climbs

18:58

AVG HR - 141 BPM

MAX HR - 173 BPM

Trap Bar Deadlift (Ultra Low Bar)

140x3

230x3

320x3

410x1

Flipped the bar so the handles were in the lowest position. Basically a deficit deadlift at 410lbs. 

Haven’t picked up something that heavy in a while. The lower bar makes a HUGE difference. 

Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Close Grip Chin Up x6 

In between sets of DLs. 

3 total. 90 reps. 

AVG HR - BOM

MAX HR - 152 BPM

Mutt Bar - Shoulders…

5 Rounds For Max Reps

MB Klokov Press - 33lbs

MB Slightly Bent-over Upright Row - 33lbs

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

Cash Out:

Mutt Bar OH Raise - 5x5 @ 66lbs

AVG HR - 127 BPM

MAX HR - 162 BPM

Arms…

DB Extensions - 8x8 @ 30lbs

DB Hammer Curls - 8x8 @ 30lbs

*Black Band Reverse Curls - 10 reps in between each round

Cash Out: 

Black Band Reverse Curls - 30-10-30

Isometric Static Flex - 7 

AVG HR - 118 BPM

MAX HR - 145 BPM

Chest & Back - 8x8…

Mutt Bar Reverse BP - 8x8 @ 44lbs

Mutt Bar Reverse Row - 8x8 @ 44lbs

30-10-30 of the above @ 44lbs

“The Stimulate method is called 30-10- 30, which involves doing two 30-second negatives, in a certain way, with 10 optimized reps between them. If done correctly, 30-10-30 triggers HUGE imp

rovements in your training gains”. - T Nation

Dumbbell Fly- 3x8 @ 30lbs

Dumbbell High Pull - 3x8 @ 30lbs

DB Fly - 30-10-30 @ 30lbs

Banded Row - 30-10-30 @ Black Band 

Cash Out:

Max Roof Pull Ups - 27! 7 Rep PR! 

AVG HR - 126 BPM

MAX HR - 159 BPM

Russian Kettlebell Swings & Devils Press…

Russian Kettlebell Swings - 15x10 @ 53lbs

DB Devils Press - 10x5 @ 30lbs

AVG HR - 129 BPM

MAX HR - 160 BPM

@ LHP

TRX Shoulders/Traps...

TRX Face Pull  - 8x8

TRX Rear Fly - 8x8 

Cash Out: 

DB Lateral Raise/OH Raises - 10x5/5 @ 20lbs

*8 second Lateral Raise Hold in between. 

AVG HR - 123 BPM

MAX HR - 158 BPM

@ LHP

Arms…

DB Extensions - 8x8 @ 20lbs

DB Hammer Curls - 8x8 @ 20lbs

*Blue Band Reverse Curls - 10 reps in between each round

Cash Out:

Wide Mutt Bar Curls - 5x5 @ 66lbs

Mutt Bar Extensions - 5x5 @ 66lbs

Diamond Push Ups - 2x25

The muscles involved in reverse curls are:

Biceps brachii – biceps brachii is usually just called your biceps. The biceps has two origin points up on your shoulder, and one insertion point down on your forearm. It’s a biaxial muscle, which means it crosses and affects two joints. The functions of the biceps are:

• Shoulder flexion
• Elbow flexion
• Supination of the forearm

Brachioradialis – the brachioradialis is one of your main forearm muscles. A well-developed will push your biceps out, making for a more impressive upper arm. This will make your biceps look bigger, simply by “propping it up” from beneath. The brachioradialis muscle works alongside the biceps brachii to flex the elbow. It is also a forearm flexor.

Brachialis – located beneath the biceps brachii, the brachialis is another elbow flexor that is especially active at the start of any curling movement. Like Brachioradialis, it can push your biceps up to add to your arm size and shape

“Because reverse curls work your biceps AND your forearms at the same time, they save you from having to work these muscle groups separately. If you are short on time, this arm training twofer could be very welcome.

If you want big biceps and bowling pin forearms, this is the move for you. Reverse curls will change how your arms look, giving you upper AND lower arms you can be proud of”. - Fitness Volt 

AVG HR - 117 BPM

MAX HR - 154 BPM

Chest & Back…

Dumbbell UVC High Raise - 10x 5/5 @ 30lbs

Dumbbell High Pull - 10 x 5/5 @ 30lbs 

Cash Out:

Roof Pull Ups - 15-20-15/ 50 reps 

AVG HR - 123 BPM

MAX HR - 183 BPM

@ LHP

Mutt Bar Snatch…

44lb bar - 150x10 - 150 reps 

AVG HR - 127 BPM

MAX HR - 152 BPM

Mutt Bar Dumbbell Complex - Shoulders..

Iron Cross/Arnold Press Complex - 5x 5/5 @ 20lbs 

Lean-over Cross Body Front Raise - 5x5 @ 20lbs (changing your body position changes the stimulus). 

Kettlebell Halo - 5x5/5 @ 53lbs

Cash Out: Kettlebell Upright Row - 5x12 @ 53lbs

Arms…

Kettlebell Skull Crushers - 10x15

Blue Band Curls - 10x15

*Mutt Bar Reverse Curls - 5 reps in between each round @ 33lbs

AVG HR - 121 BPM

MAX HR - 155 BPM

"Reverse Dumbbell Lynne"…

5 Rounds For Max Reps

Reverse DB Press - 20lbs

Chair Seal Rows - 20lbs 

Presses: 30-30-30

Rows: 30-30-30

180 total reps! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Upper Clavicle Raise - 5x5 @ 35lb KB

KB High Pull - 5x5 @ 35lb KB

AVG HR - 125 BPM

MAX HR - 153 BPM

1 Mile Farmers Carry…

35lbs bells - 70 lbs total 

AVG HR - 130 BPM

MAX HR - 148 BPM

I feel better at age 53 than I did at age 23. “Movement is medicine”! 

Mutt Bar Dumbbell Conplex…

High Pull/Lateral Raise/Overhead Raise Complex - 8x5-5-5 @ 20lbs 

15 reps each combo.  120 total reps. 

DB Upright Row - 5x12 @ 20lbs

AVG HR - 118 BPM

MAX HR - 140 BPM

"DB Power Floor Fly Lynne"...

3 Rounds For Max Reps

DB Power Floor Fly - 30lbs

DB Rows - 30lbs

Flys: 30-30-30

Rows: 30-30-30

180 total reps! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Upper Clavicle Raise - 10x5 @ 30lbs

DB High Pull - 10x5 @ 30lbs

AVG HR - 127 BPM

MAX HR - 161 BPM

@ LHP

Thrusters & Devils Press…

DB Thrusters - 50 reps @ 20lbs 

DB Devils Press - 50 reps @ 20lbs 

AVG HR - 124 BPM

MAX HR - 162 BPM

@ LHP

Mutt Bar - Shoulders…

5 Rounds For Max Reps

Mutt Bar Klokov Press - 33lbs

Mutt Bar Wide Grip Upright Row - 33lbs

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

Cash Out:

Mutt Bar OH Raise/Klokov Press Combo - 5x5 @ 66lbs

AVG HR - 125 BPM

MAX HR - 170 BPM

Arms - Negative Accentuated Reps…

A: Power Clean/Reverse Curls  - 5x5 @ 60lbs

B: Cable Pushdowns Slow Eccentric  - 5x5 @ 80lbs

A: Negative Barbell Curl - 5x1 @ 60lbs

B: Negative Triceps Ext Edison - 5x1 @ 30lbs

A: Preacher Curl - 5x5 @ 5 second eccentric 

A: Pelican Curls - 5x5 @ 5 second eccentric 

B: Dips - 5x5 @ 5 second eccentric 

@ Planet Fitness Clifton Park

Chest/Back - Negative Accentuated Reps…

Negative Accentuated Machine Incline Bench Press - 5x10 @ 110lbs then, 130x3. 150x3, 170x3, 190x3 & 210x2 (1/2 reps) 

Negative Accentuated Seated Underhand Row - 5x10  @ 150lbs then, 170x3, 190x3, 210x3, 230x3 & 250x3

Cash Out: 

Low-to-High Fly - 10 @ 25-30-35

Strait Arm Rope PullDowns - 10 @ 42.5-50-57.5

Upper Clavicle Raise - 5x5 @ 35lbs - this exercise trains from delts and the upper clavicle of the chest. 

Finally, The Monkey Bar Pull Up Ladder - 2 passes - 10 Pull Ups each

AVG HR - 129 BPM

MAX HR - 161 BPM

@ Planet Fitness Clifton Park

Double DB Devils Press…

15lb DBs - 10x10 - 100 reps 

AVG HR - 131 BPM

MAX HR - 156 BPM

@ Planet Fitness - Clifton Park

Mutt Bar - Shoulders…

5 sets of 20 of:

Mutt Bar Bradford Press: 33lbs

Mutt Bar Overhead Raise: 33lbs

Cash Out: Figure 8/Hold - 3x5 @ 53lbs

AVG HR - 122 BPM

MAX HR - 143 BPM

The Bradford Press: "Begin with a standard front or clean grip position with the bar just above your upper chest. Press up like you would for a military press. But once the bar clears the top of your head you need to bring it behind your neck until it comes in line with your ears. And from there you press it back up and return to the front position. There’s no lock out at the top of the movement, and practically all of the work is done by your deltoids and upper trapezius rather than pressing the whole way up by using your triceps. That’s one rep. When you perform a standard shoulder press you find that you ‘lose’ tension at the top of the movement as the triceps extend to drive the weight upwards and take over.

But with a Bradford press you never give your delts any respite. They never get a chance to rest at the top of the movement. By minimizing intra-set recovery and momentum, you can place a huge stimulus on your shoulders through every rep and every set. Continuous tension helps you build muscle, even with lighter loads. When the muscle is in a constant state of contraction it suffers from a reduction in blood flow and therefore oxygen (this is called a hypoxic state)". - SpotMeBro.Com

Mutt Bar Dumbbells - Arms - 8x8

Rotational Curls - 30lbs

Triceps Extensions - 30lbs

Mutt Bar Curls - 44lbs

Mutt Bar Triceps Extensions - 44lbs

Cash out: Chest-to-Roof Pull Ups

Chest/Back - Negative Accentuated Reps…

Negative Accentuated Machine Incline Bench Press - 5x10 @ 100lbs then, 140x3, 160x3, 180x3, 200x3

Negative Accentuated Seated Underhand Row - 5x10  @ 140lbs

Cash Out: 

Low-to-High Fly - 10 @ 20-25-30

Strait Arm Rope PullDowns - 10 @ 42.5-50-57.5

Finally, The Monkey Bars 

AVG HR - 123 BPM

MAX HR - 154 BPM

@ Planet Fitness Clifton Park

Dumbbell Snatches & “Double Nickels”…

AM: 

10x5 @ 35lbs

AVG HR - 121 BPM

MAX HR - 156 BOM

PM:

“Double Nickels”

Double DB Snatches…

5 sets of 11 @ 27.5lbs  

55 reps @ 55lbs

*in honor of Fabiana’s BD ❤️🎂❤️

*Planet Fitness - Clifton Park, NY

Shoulders - Banded Victory Raise…

“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. 

The Victory Raise combines the benefits of the lateral raise, the front raise, and the band pull-apart. 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.

Tip: Keep some tension in the band at the bottom of the exercise for maximum TUT (Time under tension), and muscle growth”. - Generation Iron

5x15 @ Green Band & 10lb DBs 

Upright Row - 5x10 @ Green

Face Pull - 5x10 @ Green 

DB High Pull - 5x5 @ 30lbs

Cash Out: 

DB Clean & Press:

80lbs - FAIL. Got it halfway up. 

AVG HR - 121 BPM

MAX HR - 151 BPM

Arm (Negatives) - Bands…

Purple Band Curl Negatives - 5x15

Purple Band (BANA) Pushdowns - 5x15

Blue Band Curls - 3x5

Blue Band Pushdowns - 3x5

Cash Out:

Orange Band Curls - 2x15 (slow negative) 

Orange Band Pushdowns - 2x15 (slow negative) 

Purple (BANA)  Curls - 1x5

AVG HR - 119  BPM

MAX HR - 137 BPM

Chest/Back - Negative Accentuated Training…

Banded Push Up - 5x10 @ Grey Band then 2x5 @ Incline 

Bilateral Assisted Negative Accentuated Seated Cable Row - 5x10  @ 100lbs then 2x3

@ 150lbs 

Cash Out: 

Low-to-High Fly - 10 @ 30-40-50 

Headbanger Pull Ups - 3x10

AVG HR - 120 BPM

MAX HR - 147 BPM

1. If you deemphasise the yielding portion of your strength exercises (lowering the bar very fast, not contracting your muscles during the eccentric portion, etc.) you might as well not be training at all, at least if maximum strength and size are important to you. Be careful though, it doesn't mean you should accentuate/emphasize the eccentric stress in all of your exercises, just that some exercises should target a very large eccentric overload.
2. Accentuating the eccentric stress during a session will lead to more strength gains. The reasons are related to structural as well as neural adaptations 
3. The eccentric portion of a movement is the main stimulus for muscle growth as it's the cause of most of the microtrauma inflicted on the muscles. This acts as the signal to kick the muscle-building process into overdrive. - T Nation 

Shuttle Runs…

Shuttle Runs - 10x10M - AFAP