Name: Playbook - Brian Mazza - Day 21
Uploaded: 2023-07-25T23:46:10.097Z
Duration: 45 min
Description: Day 21

Today was fucking hard but we strong 💪

Chris

Feeling strong. Took the weight up. Well programmed circuits.

Michael

Felt really good today especially on the run!  Easy speed throughout, which felt amazing!

Jeremy

Sunny

Drenched in sweat loving this looking forward to this whole program!!!

Feeling great, let’s start the weekend strong ⚡️⚡️💪

Day 21

3 Rounds
- 10 Single DB Incline Press (each side)
- 10 DB Incline Press
- 10 Flat Bench Press
- 10 Arnolds
- 10 Curls (each side)
- 10 Hammer Curls (each side)
- 10 Tricep Kickbacks

- 100 V-Ups

4 Mile Run
HR 140

"- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering a single weight. The other weight remains in starting position as you complete the reps. Return to start position and repeat for the other weight. 
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells."

Db Single arm Incline Bench press

"- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells."

Db Incline Bench Press

"- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. "

Db Flat Bench Press

"- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions."

Arnold Dumbbell Press

"- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions."

Db Curls

"- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions."

Db Hammer Curls

"- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions."

Db Tricep Kickbacks

Circuit

- Lay with your legs straight out in front of you.
- As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
- Slowly lower yourself back and try not to use momentum.
-Holding a pair of dumbbells overhead

Db V-ups

4.0 mi Run

Running

Day 21

It has been quiet sometime since I have done any kind of physical exercise. This was a great way to start out. I appreciate the workout🤙🏽👏🏽

Christopher

Peter

Good workout!! Good to be the first one after some time without exercise!! I'm excited to take this routine

Brandhom

Day 1

Conor

Carlos

Day 2

Great per usual Brian is the bomb, great workouts

Dane

Day 3

Yaritza

Day 4

Seth Arnold

Day 5

Brutal sobre todos los primeros 10 minutos

Day 6

Marcus

Day 7

Workout was a bit of a struggle. Feeling a lot of discomfort in right lower shin/ankle. I have been wearing sleeves which I forgot today, but a little concerned I have something off with my form.

Day 8

Really enjoying these workouts. Definitely a change of pace from traditional lifting and running!

James

Day 9

Good short workout to recover without recovering 🤕 💪🏻

Jonathon Smith

Jack

Day 10

Zikomo

Day 11

Day 12

Hardest program I’ve ever seen I’m just drenched in sweat shredding calories like a savage!!

Day 13

Day 14

Ready to get back in the game tomorrow!!!!

Day 15 OFF/REST

Both parts felt great!  Excited for tomorrow!

Nothing changes if nothing changes! Let’s get it ⚡️⚡️

Day 16

Felt great again today.  Haven’t been able to do workouts this hard day after day since I was a competitive swimmer in college.  It feels good to be pushing my body like this again.

Snatches burpees were easy, pushed during my run today phew, glad to be done.

Day 17

Covid took me down for a bit but I’m not out. Picking up right where I left off. Was it a struggle, yes. Did it take a longer, yes. But I’m back.

Day 18

Haaard here in Vail but we strong fam 💪🔥

Tough one as I build back up. Longest distance and time since Covid, but picked up some speed on the early miles.

Day 19

Again…feels good to be pushing my body like this day after day.  Haven’t felt this good in years!

9:17pm, almost quit but not tonight, day 20 done 💪

Day 20

Subbed assault bike for rower since I don’t have one yet ☠️☠️☠️

💀💀💀 Hard and loved every minute. Rowing is coming back; stokes per minute and distance per stroke going up.

Day 22

HR higher than suggested, but maintained a consistent HR with an increase in speed from where I’ve been. Feeling momentum building.

Day 23

Went to the gym at absolutely the worst time but still got it done.

A bit sore today but still feeling great overall!

Day 24

Ryan

Day 25

Best of luck in Alaska bro, we working hard 💪

Feeling proud. Still not as fast with the HR I want, but big speed improvement on my run. Set a pace and didn’t change it even with long hills.

Felt like shit at the end 🥵 but kept going 💪 we got this

Day 26

Better. Every. Day. Feeling the progress and improving the base.

10:33pm, looked to every excuse l could find to cancel my run, but… here we are, finishing strong 💪

Day 27

Day 28

Day 29

Day 30

Absolutely did not want to do this today but reminded myself #nothingchangesifnothingchanges and sucked it up. Feel great and so glad I did it.

Day 31

Shouldn’t have been surprising but much harder than I expected. I do feel and see progress though so it’s all worth it.

Day 32

While I know I’m making progress, I let comparisons get the better of me the past few days. I switched it up today and did my first HIIT run in a while to get my 4 miles in. Felt great to open up and see speeds I haven’t in a while. Hopefully the reset I needed.

Day 33

This is soooo hard let’s gooo faster stronger leaner and fucking mean let’s gooo!!

Day 34

Day 35

This is why I am doing this program. This run f’ing ROCKED. Legs, mind, breath all working together to deliver!

Didn’t train yesterday, double session today, let’s get it

Day 36

Resting and ready to get back to it tomorrow

Day 37 OFF/REST

1st 1.5 rounds - I’m killing it
2nd .5 rounds - This is hurting
3rd round - I’m now the workouts bitch 
Like these benchmarks. Still hard but better than last month.

This workout was tough.  The 150 burpees didn’t gas me as much as they did when we did this workout in the first month.  I’ll take that as a major win!

Day 38

First outdoor run in months. Nice change and made me feel better about the progress I’m making. Feeling much better about achieving my marathon goal.

Day 39

Day 40

Took me longer than expected but after a few rounds it got pretty fun!

Day 41

Day 42

Tough but feel accomplished. Getting the wheels ready for tomorrow.

Wasn’t motivated today! Head up, let’s get it.

Day 43

The last 2 days l felt like shit. My 4 year long distance relationship just ended but I’m glad l have something to look forward

Surprised myself today with how well the run went.  Feeling better than I thought but excited for the rest day tomorrow!

Day 44

Needed this. Happy valentines to all 🤙

Feeling rested and looking forward to tackle the rest

Day 45 OFF/REST

Soo fucking pumped to see the finished product on March 31st!!!!!! Let’s goooo

Day 46

Feeling the improvement…especially on the row

Day 47

Best run yet. Confidence builder for sure.

Day 48

Felt really good! It’s was raining so the run was fun 🙌💪

Day 49

Faster and better recovery than the last time. Exactly what I want to see.

Day 21

Community

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