F7 B GST Squats

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends 44lbs 

MN

MN/PE5: 5x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

295 x 4 great set. Perfect form and excellent depth. Belted. Go to 5 reps before bumping weight up. 

265 x 6 no belt. Perfect set. Great form, tough last one. Can hit 7 next week. 

265 x 6 no belt Wow. Great weight. Great workout today. Let's take work sets to 8 reps before increasing weight. 

Total time: 

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F7 A GST

FL

FL/PE6: 4x36r 

Hollow Body Rock

*rough last set. Broken

5r FL/PE6-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x30s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets. Those donkey kicks suck. 

HBP

HBP/PE8: 5x10r

Reverse grip straight bar dip- Tough last few reps, but form still strong on all sets 

5r HBP/PE8-iM for each work set

Cat pulses

RC

RC/PE6: 4x30s

Chin up Holds

10r RC/PE6-iM for each work set

High bar stretch

Bonus Stuff

Supersets

8 seated cable rows/8 ring dips x 2

7 seated rows/ 8 ring dips

Cable rows at 190

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 

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F7 B GST Deadlift

SL

SL/PE5: 4x10r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends (41 lb kb)

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE2-iM for each work set

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

335 x 5 great set. Solid form. Beltless. Up top set next week. 

295 x 6 no belt. Great form, straight through. Felt strong. 

295 x 6 no belt Good set. Last one or two a bit tough. Focus on maintaining form. Up work set weight to 305. 

Conventional DL

265 x 8 Good weight. Fast and smooth. Grip failing at the end. Hands a bit torn up. 

265 x 8 really good weight. I think we could go to 275 though. 

Total time: 

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F7 A GST

FL

FL/PE6: 4x24r 

Hollow Body Rock

*rough last set. Broken

5r FL/PE6-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x12s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets. Those donkey kicks suck. 

HBP

HBP/PE: 5x10r

Explosive dips- slow eccentric, explosive concentric. perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE-iM for each work set

Xiaopeng backward  (12.5lb)

RC

RC/PE5: 5x10r

Bulgarian Rows

10r RC/PE5-iM for each work set

High bar stretch

*Last two sets broken for a second

Supersets

8 seated cable rows/8 ring dips x 2

7 seated rows/ 8 ring dips

Cable rows at 190

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 59:00

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F7 B Squat

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends 44lbs 

MN

MN/PE5: 5x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

285 x 5 great set. Perfect form and excellent depth. Belted. Go to 295 next week. 

260 x 6 no belt. Perfect set. Great form, straight through. 

260 x 6 no belt Wow. Great weight. Great workout today. Let's take work sets to 8 reps before increasing weight. 

Total time: 58:20

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F7 A GST

FL

FL/PE: 5x12r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

5r FL/PE-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x12s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets

HBP

HBP/PE: 5x10r

Explosive dips- slow eccentric, explosive concentric. perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE-iM for each work set

Xiaopeng backward  (12.5lb)

RC

RC/PE5: 5x10r

Bulgarian Rows

10r RC/PE5-iM for each work set

High bar stretch

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

7 pull-ups/7 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 56:30

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Handstand Work

Handstand work

WP/PE4: 4x4r

FKP/PE4: 4x4r

WR/PE4: 4x4r

FTP/PE4: 4x4r

HS/PE2: 4x48s

*pretty solid sets. Lost balance twice, but otherwise good sets. 

10s HS/PE2-iM for each work set

Static Standing Shoulder Extension with Weighted Bar

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F7 GST A Tricep

FL

FL/PE2: 5x60r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 5x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*great sets

HBP

HBP/PE3: 5x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 5x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

7 pull-ups/7 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Tricep Cable Presses

95 x 10

95 x 7

95 x 6 rough set! Great workout!

Total time: 61:00

F7 GST B Deadlift

SL

SL/PE5: 4x10r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends (41 lb kb)

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

335 x 4 great set. Solid form. Beltless. Up top set next week. 

285 x 6 no belt. Perfect set. Great form, straight through. Felt strong and light. 

285 x 6 no belt Good set. Same as the last one. Up weight again. 

Conventional DL

245 x 8 Good weight. Fast and smooth. Up weight to 265 next week. 

245 x 8

Total time: 66:00

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F7 A GST Bicep

FL

FL/PE2: 5x60r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 5x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*great sets

HBP

HBP/PE3: 5x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 5x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

6 pull-ups/6 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Incline DB Curls

35 x 8

35 x 7

35 x 7

Total time: 60:39

F7 GST B Squat (Deload Week)

SL

SL/PE5: 5x5r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends

MN

MN/PE5: 5x3r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x3r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Total time: 

F7 GST A Tricep

FL

FL/PE2: 5x60r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 5x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*great sets

HBP

HBP/PE3: 5x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 5x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

6 pull-ups/6 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Tricep Cable Presses

80 x 10

95 x 7

95 x 6 rough set! Great workout!

Total time: 70:56

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F7 B GST

SL

SL/PE5: 4x10r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

315 x 5 great set. Solid form. Beltless. Up top set next week. 

275 x 6 no belt. Perfect set. Great form, straight through. Felt strong and light. 

275 x 6 no belt Good set. Same as the last one. Up weight again. 

Conventional DL

245 x 8 Good weight. Felt a little fatigue toward end of set. 

245 x 8

Total time: 53:30

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F7 A GST Bicep

FL

FL/PE2: 5x60r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 5x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*great sets

HBP

HBP/PE3: 5x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 5x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

6 pull-ups/6 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

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F7 B Squat

SL

SL/PE5: 5x10r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends

MN

MN/PE5: 5x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

285 x 4 great set. Solid form. Belted. 

255 x 6 no belt. Perfect set. Great form, straight through. 

255 x 6 no belt Wow. Great workout today.

Total time: 58:15

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F7 A GST Tricep

FL

FL/PE2: 5x60r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 5x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*great sets

HBP

HBP/PE3: 5x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 5x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

6 pull-ups/6 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Tricep Cable Presses

72.5 x 10

80 x 8

80 x 8 rough set! Great workout!

Total time: 61:15

F7 A GST Bicep

FL

FL/PE2: 4x60r tough sets. 

Hollow Body Rock

*good sets. Only took a one breath breather during last set. Getting stronger. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 4x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*last set of planks got a little shaky, but still not too bad. 

HBP

HBP/PE3: 4x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 4x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Finished with a 

supersets

6 pull-ups/6 ring dips (8 last time.)

6 pull-ups/6 ring dips

Wide BB Curls

75 x 8

75 x 8

75 x 6

Total time: 54:45

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F7 B Deadlift

SL

SL/PE5: 4x10r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

315 x 3 great set. Solid form. Belted. Probably had a few more, but the movement is still fairly new. 

255 x 6 no belt. Perfect set. Great form, straight through. Felt strong and light. 

255 x 6 no belt Good set. Same as the last one. Fast pulls. Maybe up work sets by a few pounds next week. 

Conventional DL

245 x 8 Good weight. Felt a little fatigue toward end of set. 

245 x 8

Total time: 48:30

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F7 A GST Tricep

FL

FL/PE2: 4x60r tough sets. 

Hollow Body Rock

*good sets. Only took a one breath breather during last set. Getting stronger. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 4x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*last set of planks got a little shaky, but still not too bad. 

HBP

HBP/PE3: 4x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 4x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Finished with 

Supersets

8 pull-ups/8 ring dips

6 pull-ups/6 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Tricep Cable Presses

72.5 x 10

80 x 8

80 x 8 rough set! Great workout!

Total time: 63:15

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F7 B Squats

SL

SL/PE5: 4x10r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

285 x 3 great set. Solid form. Belted. 

24

255 x 5 no belt. Perfect set. Great form, straight through. 

255 x 5 no belt Wow. Great workout today.

Total time: 50:15

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F7 A GST

FL

FL/PE2: 4x60r tough sets. 

Hollow Body Rock

*good sets. Only took a one breath breather during last set. Getting stronger. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 4x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*last set of planks got a little shaky, but still not too bad. 

HBP

HBP/PE3: 4x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 4x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Finished with a 

supersets

8 pull-ups/8 ring dips

6 pull-ups/6 ring dips

Incline DB Curls

30 x 8

30 x 7

30 x 6 rough set! Great workout!

Total time: 60:22