Mutt Bar - Shoulders…

3 Rounds For Max Reps

MB Klokov Press - 33lbs

MB Slightly Bent-over Upright Row - 33lbs

50-50-50 reps each. 300 total reps

Cash Out:

Mutt Bar OH Raise - 3x5 @ 66lbs

TRX Rear Fly - 5x8

AVG HR - 127 BPM

MAX HR - 189 BPM

Mutt Bar- Arms...

5 Rounds - 30 reps each round

Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Mutt Bar Extensions - 44lbs - Hammer Grip 

30 reps each round. 180 total reps

Cash Out: 

Isometric Static Flex

Blue Band Curls - 3x10

Blue Band Reverse Curls - 3x10

AVG HR - 120 BPM

MAX HR - 140 BPM

Chest/ Back - 4x16…

TRX Fly 

TRX Row 

*Superset

Cash Out: 

TRX Face Pulls - 3x8

Bear Push Ups - 3x8

Around-the-World Pull Ups - 2x3/3

You definitely can build muscle with your own bodyweight if you manipulate the leverage used. 

AVG HR - 129 BPM

MAX HR - 156 BPM

@ Lighthouse Point 

#Beer,Push-up #TRXFacePaul #AroundTheWorldPullUp #kettlebellrob 

2 Mile Walk - 20lb Vest…

AVG HR - 114 BPM

MAX HR - 135 BPM

Dumbbell Complex - Shoulders…

Lateral Raise/Bent-over Lateral Raise Complex - 8x8 @ 20lbs*

16 reps each combo.  128- total reps. 

*Plate Sweeps - sets of 5 in between sets @ 45lbs 

Rope Face Pull - 8x8 @ 40lbs

AVG HR - 118 BPM

MAX HR - 142 BPM

Planet Fitness - Clifton Park

Gironda 8x8 - Arms…

DB Curls @ 35lbs then, 3x3 @ 50ls 

DB Extensions @ 55lbs

*Iso Flex on between sets 

Cash Out:

Pelican Curls - 5x5

AVG HR - 119

MAX HR - 148

*@ Planet Fitness Clifton Park

Kettlebell Chest/Back - 4x16...

Kettlebell Floor Press - 4x16 @ 53lbs

Kettlebell Row- 4x16 @ 53lbs

*Superset

Cash Out: 

Renegade Rows 5x5 @ 53lbs

“Renegade rows with pushups is one of the best routines for hammering the entire body at once.

The pushup portion works the pectoralis (chest) muscles, as well as triceps muscles (back of upper arms) and anterior deltoids (front of shoulders).

Pushups also engage the core (lower back and abdominals), since these muscles must isometrically contract to allow the pushup motion (isometrically means that the muscles do not lengthen or shorten while remaining under tension).

The rowing aspect of the renegade targets the middle back muscles (chiefly the rhomboids), the biceps muscles (front of upper arms), and the forearm muscles. The plank position that precedes each rowing motion engages the core”. - Lorra Garrick

"Do what you can, with what you have, where you are." - Theodore Roosevelt 

AVG HR - 125 BPM

MAX HR - 156 BPM

@ Sobo Atwood

PM - Planet Fitness Clifton Park

The Monkey Bars - 25 passes 

215lb Atlas Stone - Stood it up!

“Grip the stone as tightly as possible, as if you were performing a chest flye. Pull the stone up to your hips and then sit back, so the stone is in your lap. This is known as “lapping the stone.” Adjust your arms, so they’re more over the top of the stone, at the two and 10 o’clock positions. This allows you to create a shelf on your body for the stone to sit and not fall out from under you when you stand”. - Barbend

Stage 1 – Getting it off the floor

This portion of the lift is going to involve physically moving the stone from the floor and onto your knees.

Once the stone has been lifted to just past your knees, you’ll want to push your hips back into a position similar to that of the bottom portion of a squat.

From here you can re-adjust your grip, take in some more air and get ready for the second part of the lift.

At the start of the lift, your goal will be to get a good grip of the stone, tucking your hands right under the centre of the stone while keeping your arms as straight as possible.

Once a good grip has been established, the lift is similar to that of a stiff leg deadlift.

You’ll need to tense your arms and chest, almost trying to crush the stone with your upper body to keep that thing as close to you as possible.

This will cause tension in all the muscles in your hands while trying to maintain a grip of the stone, as well as your forearms, biceps, Front Deltoids and chest (Pectoralis major and minor).

From personal experience, I’ve found atlas stones are a game changer for bicep size and strength and overall grip strength.

Upon bracing your arms and chest around the stone, you’ll (hopefully) start the lift from the floor to your knees.

Your upper back muscles, including your traps (trapezius) and your Lats (Latissimus dorsi) will be engaged while you lift the stone and stabilise your body.

The lower back muscles including the flexors, erector spinae and the glutes (gluteus maximus) will be working as you leverage the stone up as well as your Hamstrings just below the glutes.

*Iron & Strength 

Devils Press - 5x5 @ 50lbs 

AVG HR - 116 BPM

MAX HR - 143 BPM

Rest Day…

Rest Day. 

40-pound EZ Bar shoulder workout...

40-pound EZ Barr shoulder workout...

*AMRAP in each movement. Rest 90 seconds then do it again! 

Bradford Press - 35/25

Upright Rows - 35/25

Reverse Bent-Over Rows - 60/55

130/105 - 235reps with 40lb EZ Bar 

The pump is real on that one! The upright rows were brutal! 

The Shoulder Shocker

• 3 Sets of 8 Reps each exercise 
• No rest in between exercises

1. Seated plate raise using a 25 or 45-pound weight plate.
2. Seated lateral raise with light dumbbells using 20 to 25 pounds.
3. Seated clean and press, strict form, using the same dumbbells. That’s a shrug, an external rotation, and half-press.

Cash Out:

Kneeling OH Cable Press - 5x8 @ 70lbs

Delt Sweeps - 5x5 @ 25lbs

AVG HR - 123 BPM

MAX HR - 177 BMP

Heavy DPT - Arms...

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

EZ Bar Curls @ 80-90-100

Triceps Extensions @ 50-45-40

Alternate movements. Start with 30 reps of

Barbell Curls, then move to 10 Dips, then 20

Barbell Curls and 20 Dips, and so on.

Then, 1x25 curl @ 40lbs & 1x1 @ 130lbs with 5 second eccentric. 

Cash Out:

Rope Pushdowns 3x15 @ 80lbs

EZ Bar Reverse Curls - 3x15 @ 30lbs

Pelican Curl Negatives - 3x5

Dips - max reps @ 135lbs. Got 4. 

AVG HR - 129’BPM

MAX HR - 162 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

Trap Bar Deadlift - Low Bar…

Max Reps @ 410lbs  - Got 12 reps! 

Double DB Devils Press - 5x5 @ 35lbs

“Never stop training. The minute that you allow the mindset of “the gym will be there tomorrow” to permeate, the wheels fall off.  Time is a cruel mistress.  She is unforgiving and does not accept excuses or mediocrity.  Walking into the gym each day is your way of kicking Father Time in the balls”. - John Welbourn

AVG HR - 126 BPM

MAX HR - 154 BPM

45-pound bar shoulder workout...

*AMRAP in each movement. Rest 90 seconds then do it again! 

Reverse Bent-Over Rows - 65/55

Overheads Press - 45/30

Upright Rows - 35/30

145/125 - 270 reps with 45lb Bar - 41 rep PR! 

The pump is real on that one! The upright rows were brutal! 

Cash Out:

Red Band Overhead Press - 8x8 

Banded Face Pull - 3x8 

Dynamic Front Lever - 3x5

Planche Lean x5

AVG HR - 132 BPM

MAX HR - 207 BPM ???

Gironda 8x8 - Arms....

Preacher Curls - 8x8 @ 50lbs (3-0-1)

Dips @ 50lbs   

*Superset

Barbell Kickbacks - 8x8 @ 45lbs

KB Curls - 8x8 @ 26l s

*Superset

Cash Out: 

EZ Bar Mechanical Drop Set - 3x5-5-5 @ 50lbs (lean back - standing - lean forward) 

AVG HR - 128  BPM

MAX HR - 153 BPM

Christmas 🎅🏻🎄🎁

Rest Day 

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

Strict Handstand Push-ups & Rope Climbs…

AMRAP 10
7 Strict Handstand Push-ups
1 Rope Climb

6 Rounds plus 1 rep*

*goal was 10 rounds. HSPUs were not cooperating today! 

Yoke Carries…

20x10M @ 345lbs

30x10M  @ 185lbs

Gironda 8x8 - Arms....

Rope Hammer Curls - 8x8 @ 80lbs(3-0-1)

Dips @ 40lbs  

*Superset

Cable EZ Bar Curls - 4x16 @ 110lbs

Cable Pushdowns - 4x16 @ 110lbs

*Superset

Cash Out: 

Gray Band Reverse Curls - 5x10

KB Curls - 3x8 @ 35lbs

AVG HR - 125 BPM

MAX HR - 145 BPM

Chest/Back - 8x8…

Reverse Incline DB Press - 55lbs

Incline Seal Row - 55lbs

*Superset

Barbell High Pull - 3x8  @ 75lbs

Kneeling Cable Fly - 3x8 @ 60lbs then 100x8 & 80x8

AVG HR - 129  BPM

AMX HR - 146 BPM

DB Farmers -Carry….

Farmers Carry - 10x20M @ 125lb dumbbells 

"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

AVG HR - 127 BPM

MAX HR - 151 BPM

Bar - Shoulders…

3 Rounds For Max Reps

Klokov Press - 30lbs

Wife Grip Slightly Bent-over Upright Row - 40lbs

30-30-30 reps each. 180 total reps

Cash Out:

Lean-back Lateral Raise - 3x8 @ 40lbs

EZ BarOH Raise - 3x8 @ 60lbs

Delt Sweeps - 5x5 @ 25lbs

Red Band Face Pull - 3x8

Around-the-World Pull Ups - 4x3/3

AVG HR - 125 BPM

MAX HR - 159 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 8x8 @ 100lbs

Dips @ 35@ s

*Superset

Gray Band Reverse Curls - 5 reps in between sets 

Cash Out:

Chin Ups - 2 reps @ 100lbs

Pull Ups - 3 reps @ 100lbs

AVG HR - 124 BPM

MAX HR - 160 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

Dumbbell Snatches…

DB Snatches - 35lbs DBs - 5x10 - 50 reps 

Then, 2x3/3 @ 75lbs

AVG HR - 116 BPM

MAX HR - 154 BPM

@ Planet Fitness - Vestal

Dumbbell Complex - Shoulders…

Military Presses - 50lbs - 8x8 

OHRaise/Lateral Raise/Bent-over Lateral Raise Complex - 8x8 @ 20lbs

24 reps each combo.  129 total reps. 

DB High Pull - 8x8 @ 25lbs

DB Upright Row - 8x8 @ 25lbs

DB Shrugs - 5x12 @ 75lbs

DB Snatch - 3x3 @ 50lbs & 60lbs

AVG HR - 125 BPM

MAX HR - 149 BPM

Planet Fitness - Vestal

Arm Complex…

Pull Up/Swiss Bar…

Two Sets of:

Pull Ups x8

Close Grip Pull Ups x8

Wide Grip Chin Up x8

Hammer Grip Chin Up x6

Two Sets of:

Swiss Bar Press - 127lbs

Close x8

Wider x8

Even Wider x8

Close x6

Rest as needed…

60 Pull/Chin Ups & 60 CG Presses 

Then,

Gray Band Curls/Pushdowns - 5x10/10

Rope Pushdowns/Curls - 5x8/8

EZ Bar Curls - 3x5 @ 110lbs

Finish: 5 rounds of 5 rope hammer curls & iso flex 

AVG HR - 124 BPM

MAX HR - 152 BPM

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

Shoulders & Traps - 8x8….

Bradford Press - 65lbs

Barbell High Pull - 65lbs

Thick Green band Face Pull - 4x16

Cable Shrugs - 4x16 @ 170lbs each hand 

Cash Out:  

Front Lever - 14 seconds

AVG HR - 125 BPM

KAX HR - 154 BPM

Gironda 8x8 - Arms....

EZ Bar Curls - 8x8 @ 90lbs

TRX Triceps Extensions 

+Superset

Orange Band Reverse Curls - 5 reps in between sets 

Planche Lean x 7

Headbanger Pull Ups - 3x15

AVG HR - 127 BPM

MAX HR - 161 BPM

Devils Press…

Double DB Devils Press - 10x5 @ 15lbs

AVG HR - 141 BPM

MAX HR - 164 BPM

Rest Day…

Rest Day…

Bands: Shoulders & Traps..

Orange Band Press 

Orange Band Iron Cross

Orange Band Upright Row

Orange Band Shrugs

*Giant Set 

8 reps each. 4x  through. 

Cash Out:

Delt Sweeps - 3x5 @ 25lbs

Overhead Raises - 3x5 @ 25lbs

Red Band Face Pulls - 7x8

AVG HR - 110 BPM

MAX HR - 144 BPM

Gironda 8x8 - Arms…

Axel Bar Curls - 8x8 @ 85l s

Dips @ 35lbs  

*Superset

Rope Hammer Curls - 8x8 & 110lbs

Rope Pushdowns - 8x8 @ 110lbs

*Superset

Cash Out: 

Gray Band Reverse Curls - 5x10

Headbanger Pull Ups - 3x15

AVG HR - 122  BPM

MAX HR - 152 BPM

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 40lbs*

Close Grip Pulldowns - -120lbs*

*Superset

DB High Pull - 8x8 @ 250lbs

Double -to-High Cable Fly - 40lx4/60x4

*Superset

Cash Out :

Reverse Incline DB Press - 3x5 @ 60lbs

Bent-arm Planche Push Ups 

AVG HR - 124 BPM

AMX HR - 150 BPM

Trap Bar Deadlifts & Yoke Carries…

Trap Bar Deadlifts (High Bar)

150x1

250x1

330x1

420x1

510 - FAIL x 3

Yoke Carries - 10x30M @ 185lbs

AVG HR - 121 BPM

MAX HR - 150 BPM

DTP - Shoulders (The Dramatic Transformation Principle)

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

LeverEdge Military Press: @ 70-80-90-100-110

Upright Row: @ 110-100-90-80-70lbs

19:51

300 Reps on under 20 minutes is no joke! 

Alternate movements. Start with 50 reps of

Military Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,

and so on.

"For our first move, we’ll be performing military presses. On this move you’ll want to push like if you’re pushing it through the roof and lock it out. Military presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. I like using cables for this movement because you get a good contraction all the way up and all the way down. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com

Cash Out:  Bench Climb Around

AVG HR - 127 BPM

MAX HR - 150 BPM