Seal row/ with multi grip bar, shrugs, chin-ups
Seal row/ with multi grip bar, shrugs, chin-ups** Do 2 warm up rounds: then 8 full rounds1) 8-10 seal rows2) 6-8 shrugs3) 6-8 pull-ups**8 full rounds in under 16 minutes*** After every 2 rounds, stick a bumper plate under front of bench to slightly lift the angle
4th Of July Workout – 2023
Goal time is sub 72 minutes: Group 1: (120) Group 2: (120) Group 3: (150) Group 4: (150) Group 5: (180) Group 6:
“Cuffed Medial DELT ROM drop”
* Mirror my exact setup in the video1) Do 7-8 reps with full Range of Motion 2) Do 5 more reps with 1/2 ROM 3) Finish with 5-6 more reps using 1/4 ROM * Do 4 full rounds
High Calorie Shake
My high calorie shakes 2 cups muscle egg (250 calories) 1.5 cups oats (500 calories) 4 tablespoons mct oil (520 calories) 2 tablespoons Nutella (200 calories)
Rear DELT mechanical dropset V: 6.0
• Hit 5 bench positions as seen in video• Chase failure on each set. Do not select a weight you can do more than 10 times ** You will do this the entire way through,4 full times!!
Cuffed + dumbell incline press, drop set into chest fly
* Cuffed DUMBELL press 8-10 reps, drop DUMBELL and do 8-10 power flies
Overhead rope extension with ISO hold
• 5 reps• 5 second hold, let it pull back, deep stretch• 5 reps• 5 hold• 5 reps• 5 hold• 5 reps• 5 hold• 5 reps
Thanksgiving workout – 2022
1. With 30 lb dumbbells in each hand: 10 minute inclined walk, 12% at 3.0 speed 2. 100 reps of leg extensions: Do as many as you can with a heavy weight, then drop 10 pounds. Continue until you complete 100 reps no stop 3. Place your body weight on the squat bar: Do 10 squats, then walking lunge 25 […]