My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Monday, June 8, 2026
Sunday, June 7, 2026
Upper Body Density…
- RIR: 2–3
- Avg HR: 120–130 bpm
- Max HR: ≤140–145 bpm
- Rest: 30–45 sec between sets, 60 sec between exercises
- No grinding reps
- No breath-holding/Valsalv
Targets
Warm-Up (5 min)
Pec Dec
1 x 15 @ 90
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Reverse Incline Hammer Press
8-7-5 @ 150-160-170
Machine Chest-Supported Row
8-7-5 @ 180-200-210
Close Grip Pulldown
8-7-5 @ 140
Seated Incline Curl
Hammer-Regular-Hammer
8-7-5 @ 30
Machine Shoulder Press
1 x 12 @ 100
Machine Lateral Raise
8-7-5 @ 65-70-75
Rear Delt Fly
8-7-5 - 90-100-110
Cable OH Extensions (back pad)
8-7-5 do
Cash Out:
Low-to-High Fly - 1 x 12 @ 35
Planche Leans - 2 @ 5 seconds
Delt Sweeps - 3 x 5/5 @ 25
Band Pull Apart - 3 x 12 @ Purple
ISO Flex
AVG HR - 116 BPM
MAX HR - 150 BPM
Saturday, June 6, 2026
3 Mile Power Walk - NO Vest - Zone 2…
Time was 51:42. That’s a 17:15 pace.
HR - 115 BPM
MAX HR - 138 BPM
Friday, June 5, 2026
Upper Body Recovery Workout…
For your current recovery phase, I’d target:
- RIR: 2–3
- Avg HR: 120–130 bpm
- Max HR: ≤140–145 bpm
- Rest: 30–45 sec between sets, 60 sec between exercises
- No grinding reps
- No breath-holding/Valsalv
Targets
Warm-Up (5 min)
DB rear delt fly
Light
1 × 15 @ 70
Icarian preacher curl
Light
1 × 15 @ 80
Rope pushdown (back pad)
Very light
1 × 15 @ 40
Main Workout
30 second rest in between sets. 60 second rest in between exercises.
Chest
Reverse Incline Hammer Press
3 × 12 @ 150
Light/moderate load
Controlled tempo
No hard lockout
7 second eccentric last rep
Back
Machine Chest-Supported Row
3 × 12 @ 180
Keep chest against pad throughout
7 second eccentric last rep
Biceps
Seated Incline Curl
Hammer-Regular-Hammet
3 × 12 @ 25
7 second eccentric last rep
Delts
Machine Lateral Raise*
3 × 12 @ 65
Light and smooth
7 second eccentric last rep
*5x5 Delt sweeps @ 25 in between sets
Rear Delt Fly
3 × 12 @ 100-100-110 (Front)
7 second eccentric last rep
Triceps
Cable OH Extensions (back pad)
3 × 12 @ 50
7 second eccentric last rep
Cash Out:
Pec Dec
1 x 15 @ 110
Planche Leans - 2 @ 5 seconds
Neutral Pull Up - 1 x 15
Band Pull Apart - 2 x 15 @ Purple
AVG HR - 115 BPM
MAX HR - 155 BPM
Thursday, June 4, 2026
2 Mile Power Walk - NO Vest - Zone 2…
Time was 35:24. That’s a 17:43 pace.
AVG HR - 106 BPM
MAX HR - 132 BPM
Wednesday, June 3, 2026
Upper Body Recovery Workout (3x12)…
For your current recovery phase, I’d target:
- RIR: 2–3
- Avg HR: 120–130 bpm
- Max HR: ≤140–145 bpm
- Rest: 30–45 sec between sets, 60 sec between exercises
- No grinding reps
- No breath-holding/Valsalv
Targets
Warm-Up (5 min)
DB rear delt fly
Light
1 × 15 @ 70
Icarian preacher curl
Light
1 × 15 @ 80
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
Reverse Guillotine Hammer Press
3 × 12 @ 180
Light/moderate load
Controlled tempo
No hard lockout
7 second eccentric last rep
Back
Hammer Chest-Supported High Row
3 × 12 @ 200
Keep chest against pad throughout
7 second eccentric last rep
Biceps
Seated Incline Curl
3 × 12 @ 25
7 second eccentric last rep
Delts
Machine Lateral Raise*
3 × 12 @ 65
Light and smooth
7 second eccentric last rep
*5x5 Delt sweeps @ 25 in between sets
Triceps
Cable OH Extensions (back pad)
3 × 12 @ 50
7 second eccentric last rep
Rear Delt Fly
3 × 12 @ 100 (Front)
7 second eccentric last rep
Cash Out:
Pec Dec
1 x 15 @ 110
Planche Leans - 2 @ 5 seconds
AVG HR - 113 BPM
MAX HR - 137 BPM