3.33 Miles
AVG HR -102 BPM
MAX HR - 111 BPM
My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Saturday, May 23, 2026
Friday, May 22, 2026
Seated Upper Body Recovery Workout…
Designed to keep training momentum while minimizing spinal loading and sciatic irritation.
Targets
Duration: 20–30 min
Avg HR: 95–110
RIR: 4–5
Smooth breathing — no straining
Stay fully seated with back support when possible
Warm-Up (5 min)
Seated diaphragmatic breathing
Inhale 4 sec
Exhale 6 sec
×10 breaths
DB rear delt fly
Very light
1 × 15 @ 70
Machine preacher lm curl
Very light
1 × 15 @ 50
Rope pushdown (back pad)
Very light
1 × 15 @ 35
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Perform 2 rounds only.
Chest
Seated Chest Press Machine
2 × 12 @ 180
Light/moderate load
Controlled tempo
No hard lockout
Back
Chest-Supported Row Machine
2 × 12 @ 160
Keep chest against pad throughout
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 90
Biceps
Preacher Machine Curl
2 × 12 @ 70
Delts
Machine Lateral Raise
2 × 12 @ 75
Light and smooth
Triceps
Rope Pushdown (back pad)
2 × 12 @ 50
Finisher
Pec Deck
1 × 15 easy pump set @ 90
Legend Pullover - 1 x 15 @ 70
AVG HR - 118 BPM
MAX HR - 141 BPM
Thursday, May 21, 2026
Wednesday, May 20, 2026
Seated Upper Body Recovery Workout…
Designed to keep training momentum while minimizing spinal loading and sciatic irritation.
Targets
Duration: 20–30 min
Avg HR: 95–110
RIR: 4–5
Smooth breathing — no straining
Stay fully seated with back support when possible
Warm-Up (5 min)
Seated diaphragmatic breathing
Inhale 4 sec
Exhale 6 sec
×10 breaths
DB rear delt fly
Very light
1 × 15 @ 12
Machine preacher lm curl
Very light
1 × 15 @ 50
Rope pushdown
Very light
1 × 15 @ 60
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Perform 2 rounds only.
Chest
Seated Chest Press Machine
2 × 12 @ 170
Light/moderate load
Controlled tempo
No hard lockout
Back
Chest-Supported Row Machine
2 × 12 @ 150
Keep chest against pad throughout
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 80
Biceps
Preacher Machine Curl
2 × 12 @ 70
Delts
Machine Lateral Raise
2 × 12 @ 85
Light and smooth
Triceps up
Rope Pushdown (back pad)
2 × 12 @ 50
Finisher
Pec Deck
1 × 15 easy pump set @ 80
Legend Pullover - 1 x 15 @ 70
L-to-H Fly - 1 x 15 @ 35
AVG HR - 117 BPM
MAX HR - 139 BPM
Tuesday, May 19, 2026
Monday, May 18, 2026
Seated Upper Body Recovery Workout…
Designed to keep training momentum while minimizing spinal loading and sciatic irritation.
Targets
Duration: 20–30 min
Avg HR: 95–110
RIR: 4–5
Smooth breathing — no straining
Stay fully seated with back support when possible
Warm-Up (5 min)
Seated diaphragmatic breathing
Inhale 4 sec
Exhale 6 sec
×10 breaths
Seated machine rear delt fly
Very light
1 × 15 @ 50
Icarian machine curl
Very light
1 × 15 @ 50
Rope pushdown
Very light
1 × 15 @ 60
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Perform 2 rounds only.
Chest
Seated Chest Press Machine
2 × 12 @ 160
Light/moderate load
Controlled tempo
No hard lockout
Back
Chest-Supported Row Machine
2 × 12 @ 140
Keep chest against pad throughout
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 80
Biceps
Preacher Machine Curl
2 × 12 @ 70
Delts
Machine Lateral Raise
2 × 12 @ 75
Light and smooth
Triceps
Rope Pushdown (back pad)
2 × 12 @ 50
Finisher
Pec Deck
1 × 15 easy pump set @ 80
Legend Pullover - 1 x 15 @ 80
AVG HR - 120 BPM
MAX HR - 152 BPM
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