My workout log for the last 18 years. Every workout that I have done since February of 2007 is listed here.
Chest
Neutral Valor Bar Press — 8-7-5 @ 126-156-186 (RIR 2–3)
*26lb Valor Bar
Back
Seal Row — 8-7-5 @ 53
Delts
Seated KB Press — 8-7-5 @ 88
Seated BO Lateral — 2 x 12
@ 15
Arms
Seated KB Curl — 8-7-5 @ 44 (88)
60 Second Slow Ring Dip (start in bottom position)
Band Pressdown — 3 x 15 @ Blue
Cash-Out
Band Pull-Apart - 3 x 12 @ Blue
Rest: 60–90 sec
AVG HR - 104 BPM
MAX HR - 138 BPM
@ The Trails ✔
Chest
Neutral Valor Bar Press — 8-7-5 @ 116-146-176 (RIR 2–3)
*26lb Valor Bar
Back
Ring Row — 2 × 12
Delts
Seated Valor Press — 2 × 12 @ 55
Seated BO Lateral — 2 x 12 @ 15
Arms
Two-Handed KB Curl — 2 x 12 @ 53
Band Pressdown — 2 x 12 @ Blue
Cash-Out
Band Pull-Apart - 3 x 12 @ Blue
Rest: 60–90 sec
AVG HR - 96 BPM
MAX HR - 150 BPM
@ The Trails ✔
5-7 second sprints then, recover. 12 minutes total time.
AVG HR - 141 BPM
MAX HR - 157 BPM
Skill Primer (Neural, not fatiguing)
• Front Lever — ×3
• Planche Leans — ×5
Strict rests. Stop well short of failure.
Chest
8-7-5 density sets
1. Incline WarStrength Press — 90-100-110
2. Pec Dec — 120-130-150
3. Low-to-High Fly — 1 × 5 @ 50
• 2–3 sec stretch, 1 sec squeeze
Back
8-7-5 density sets
1. WarStrength Row — 230-250-270
2. Wide Pulldown — 160-170-200
3. Archer Pull-Ups — 2 x 3/3
Legs
Condensed but brutal
1. Belt Squats — 8-7-5 @ 200-290-400
2. DB RDL — 8-7-5 @ 75 (150)
3. Walking Lunges — 1 × 4/4 @ 55
Delts
8-7-5 density sets
1. Prime Handle Upright Row — 90-110-130
• Stop at mid-chest
2. Reverse Crossover BO Rear Fly — 30
3. 6-Way Delt Raise — 1 × 5 @ 15
Arms
Elbow-smart density
1. Pelican Curl — 8-7-5
2. Rope Hammer Curl — 120
3. Reverse Band Curl — 1 × 12 @ Orange
• Leave 1–2 RIR
Cash-Out (Cardio + Scapular + Skill)
No fluff. This is where your cardio score gets fed.
• Rope Face Pull — 10 - @ 50 (Alternate underhand / overhand)
• Front Lever — ×1
• Planche Lean — ×1
📊 EXPECTED METRICS (BASED ON YOUR DATA)
• AVG HR: 114–118 bpm
• MAX HR: 145–150 bpm
• Cardio Zone: Dominant Zone 2 with brief Zone 3 spikes
• Fatigue: Local muscular, not CNS
AVG HR - 118 BPM
MAX HR - 157 BPM
1. SKILL STRENGTH BLOCK…
A1. Bent-Arm Planche – ×3
A2. Advanced Planche Leans – ×5
A3. Gironda Sternum Pull-Ups – Wide x 9, Close x 5
2. LOWER BODY…
B1. Lying Leg Curl - 70-90-110
B2. LeverEdge RDL – 8-7-5 @ 145 (290)
B3. Leg Press: 8-7-5 @ 270-360-450*
B4. Leg Press Calf Raise – 270-360-450*
*Super Set
PUSH – Chest, Shoulders, Triceps…
C1. CG Machine Press - 135-150-175
C2. Machine Guillotine Press – 150-180-210
C3. Deep Dips – 8-7-5 (25
C4. Pike HSPUs - 8-7-5
C5. Lateral Raise Machine - 33-44-55
C6. Bodyweight Triceps Extensions – 10
PULL – THICKNESS + WIDTH…
D1. T-Bar Row – 90-115-125
D2. CG Cable Rows – 170-200-203
D3. Reverse Pec Deck – 70-90-120
D4. Band Pull-Aparts – 1 × 20 @ Purple
D5. Headbanger Pull-Ups – 25 (ROM)
5. BICEPS…
E1. Band Curls – 8-7-5 @
E2. Curl + Reverse Curl Band Combo – 8-7-5 @ Black
Rope Hammer Curls - 8 @ 140
Avg HR: 118 BPM
Max HR: 154 BPM
Time was 33:52. That’s a 16:57 pace. Stayed at a steady Zone 2 recovery pace.
AVG HR - 115 BPM
MAX HR - 131 BPM
1. Skill Block (6 min cap) • Advanced Planche Leans × 3
• Dynamic F Lever × 2 (3)
2. Lower Main Lift (8–10 min)
Leg Press
8-7-5 @ 450*
Leg Press Calf Raise
8-7-5 @ 450*
*Superset
3. Upper Main Lift — Back Focus (8–10 min)
Heavy CG Cable Row
8-7-5 @ 260-280-300
4. Density Superset (6–7 min)
Reverse Band Curl 8-7-5 @ Black
Rear Fly Machine 79-90-100
Keeps elbows, biceps, scapula healthy.
5. Finisher (5–8 min)
Deep Dips
1 × 10 with a long bottom pause (15)
(Insane chest/shoulder stretch stimulus)
DAY B = Quads/glutes, big pulling, biceps, posterior shoulder, stretch stimulus
AVG HR - 123 BPM
MAX HR - 150 BPM
30 minutes
Finished my sprint repeat workout @ 13.58 MPH. That is a 4:26 pace! Brutal.
Walk 0.2 miles @ 3.3 MPH and then sprint .10 miles @
8.0
9.0
10.0
11.0
12.0
13.5
AVG HR - 117 BPM
MAX HR - 179 BPM
