Rest Day…

Drove to Saratoga and back. No training today.  

8x8 - EZ Bar- Arms...

EZ  Curls - 60lbs

Triceps Extensions - 60lbs

Gray Band Curls - 8x8

Gray Band Pushdowns - 8x8

Cash Out: 

Isometric Static Flex

AVG HR - 116 BPM

MAX HR - 142 BPM

Rest Day….

In western mass all day. Decided to take another rest day.

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 

Trap Bar Deadlift - Low Bar...

140x5

230x3

320x3

410x1

500 - Success! 

First time pulling 500lbs in over six months! Screw Gravity! 

@ 157lbs 

Cash Out: 10x10M Sprints 

AVG HR - 117 BPM

MAX HR - 149 BPM

Rest Day…

Flying back to MA. The kids finished their freshman year. 

Rest Day…

Had to drive to Tampa from Lighthouse Point to get Jaden. Eight hours round-trip. 

Mutt Bar Dumbbells - Shoulders - 8x8

Lateral Raise/Overhead Raise Combo @ 20lbs

Cash Out: Dumbbell Iron Cross - 5x5 @ 20lb

AVG HR - 119 BPM

MAX HR - 148 BPM 

Arms - 8x8….

Kettlebell Curls @ 35lbs (2 second eccentric)

Standing Kettlebell Triceps Extensions @ 35lbs

TRX Pelican Curls - 3x8

TRX Triceps Extensions - 3x8

Cash Out:  Roof L-Sit Chin Ups - 5x5

AVG HR - 119 BPM

MAX HR - 147 BPM

@ LHP

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press: 35lbs*

Kettlebell Row: 53lbs*

*Superset

KB Power Fly - 53lbs*

Alternating KB Row - 53lbs*

*Superset

*rest 30 seconds between exercises 

Cash Out: Archer Pull Ups - 3x3

“The archer pull-up is an advanced pull-up variation that involves keeping one arm straight while relying primarily on the opposite side to do the bulk of the pulling. You can think of this exercise almost as a one-arm pull-up with a self-assist.

Begin like you're doing a very wide pull-up, but bend only one of your arms as you pull your chin over the bar. Due to the asymmetrical nature of the movement, your torso will need to shift away from the extended arm as you pull, with the top position resembling an archer getting ready to fire an arrow”. - T Nation

AVG HR - 130 BPM

MAX HR - 159 BPM

Kettlebell Dragon Flag…

Kettlebell Dragon Flag…

“The dragon flag is an advanced bodyweight core exercise that can help build great overall core strength. It is credited to martial arts master Bruce Lee and is one of the more advanced ones he used in his physical training. Because it is not only difficult but places a lot of strain on your joints, it should only be attempted by more advanced exercisers and athletes with a high level of overall body strength.

This advanced move works the entire torso from head to toe. It's hard to find one exercise that can engage so many muscles at one time. This move works all the core stabilizers, and because it requires a controlled eccentric movement, it builds strength more quickly than isolated core exercises. The longer you hold the dragon flag, and the longer you take to complete each repetition, the more you get out of the exercise”. - Verywellfit.com

Kettlebell Romanian Deadlift…

10x10 @ 70lbs

“The Kettlebell Romanian Deadlift - often simply called a kettlebell RDL - is a hip-hinge exercise that primarily targets your hamstrings. 

While traditional deadlifts will use your quad muscles as well as your posterior chain, add kettlebell Romanian deadlifts to your workouts when you want to really focus on strengthening your glutes and hamstring muscles. Expect to feel a strong stretch throughout your hamstring when performing this exercise”. - Sweat

AVG HR - 123 BPM

MAX HR - 148 BPM

Shoulders & Traps - Kettlebells…

KB See-Saw Press - 8x8 @ 35lbs*

KB Iron Cross - 8x8 @ 35lbs*

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: Blue Band Press/Iron Cross

AVG HR - 122 BPM 

MAX HR - 153 BPM

Mutt Bar- Arms...

3 Rounds - 30 reps each round

Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide 

Mutt Bar Extensions - 33lbs - Hammer Grip 

30 reps each round. 180 total reps

3-0-1 tempo. 

Cash Out: 

Isometric Static Flex

Roof Sternum Chin Ups - 5x5

Blue Band Curls/Static Hold

AVG HR - 119 BPM

MAX HR - 146 BPM

Chest & Back…

Five sets of ten:

Bear Push Up 

Roof-to-Chest Pull Up

50 of each.

Quick and painful! 

AVG HR - 132 BPM

MAX HR - 155 BPM

DB Romanian Deadlifts…

DB Romanian Deadlift - 10x5 @ 150lbs (75lb DBs)

@ Planet Fitness Clifton Park

AVG HR - 126 BPM

MAX HR - 153 BPM

Shoulders 6-12-25…

A1. 6 reps: Standing DB Press (50)

Rest 10 seconds 

A2. 12 reps: Slightly Bent-Over DB Upright Row (25)

Rest 10 seconds

A3. 25 reps: Life Fitness Shoulder Press (50)

Rest 1-2 minutes before next set. 

Repeat 2 times

Cash Out:

Delt Sweeps - 5x5 @ 25lbs 

Banded Fade Pulls - 8x8 (thin blue)

AVG HR - 110 BPM

KAX HR -  133 BPM

@ Planet Fitness - Clifton Park. Drove 700 miles in two days. Was exhausted. Happy to get something done. 

Rest Day…

Drove 275 miles last night and 275 today. I am cooked. 

Arms: 6-12-25…

TRICEPS

A1. Banded Dips: 6 reps. (Orange) Rest 10 seconds. 

A2.  OH Triceps Extensions (50). 12 reps. Rest 10 seconds. 

A3. Banded Pushdowns: (Orange). 25 Reps 

BICEPS

A1. Ez Bar Curl (90): 6 reps. Rest 10 seconds. 

A2. Supinated Grip Inverted Row: 12 rest. Rest 10 seconds. 

A3. Banded Curl: 25 rest (Orange)

Rest 3-4 minutes and start over. 

Repeat 3 more times.

Cash Out:

Banded Dips/Curls - 2x15 of each (Red)

Blue Band Curls - 3x5

AVG HR - 122 BPM

KAX HR - 148 BPM

Chest & Back - 6-12-25…

Three Rounds of :

Chest…

• Incline DB Press x 6 reps (75)
• Reverse LeverEdge Press x 12 reps (200)
• Low-to-High Fly x 25 reps (30)

Back…

• Incline Seal Row x 6 reps (75)
• Horizontal Row x 12 reps (150)
• Banded Strait Arm Pulldown  x 25 reps (Orange)

Cash Out: 

Banded Push Ups - 5x5 @ Blue (32lb chains)

Banded Wide Grip Pull-ups - 5x5 @ Band 

Weighted Pull Ups - 4 reps @ 75lbs! 

AVG HR - 125 BPM

MAX HR - 147 BPM