Time was 35:24. That’s a 17:43 pace.
AVG HR - 106 BPM
MAX HR - 132 BPM
My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Thursday, June 4, 2026
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
Tuesday, June 2, 2026
Monday, June 1, 2026
Upper Body Recovery Workout…
Designed to keep training momentum while minimizing spinal loading and sciatic irritation. Slowly increasing intensity. Week by week.
Targets
Duration: 30-40 min
Avg HR: 110-120
RIR: 2-3
Smooth breathing — no straining
Stay fully seated with back support when possible
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 Incline Hammer Press
2 × 12 @ 150
Light/moderate load
Controlled tempo
No hard lockout
7 second eccentric last rep
Back
Hammer Chest-Supported High Row
2 × 12 @ 240
Keep chest against pad throughout
7 second eccentric last rep
Biceps
Seated Incline Curl
2 × 12 @ 30
7 second eccentric last rep
Delts
Machine Lateral Raise*
2 × 12 @ 65
Light and smooth
7 second eccentric last rep
*5x5 Delt sweeps @ 25 in between sets
Triceps
Rope OH Extensions (back pad)
2 × 12 @ 60
7 second eccentric last rep
Bent-over Fly
2 × 12 @
7 second eccentric last rep
AVG HR - 123 BPM
MAX HR - 150 BPM
Sunday, May 31, 2026
Saturday, May 30, 2026
Upper Body Recovery Workout…
Designed to keep training momentum while minimizing spinal loading and sciatic irritation.
Targets
Duration: 30-40 min
Avg HR: 110-120
RIR: 2-3
Smooth breathing — no straining
Stay fully seated with back support when possible
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 Incline Hammer Press
2 × 12 @ 140
Light/moderate load
Controlled tempo
No hard lockout
7 second eccentric last rep
Back
Hammer Chest-Supported High Row
2 × 12 @ 230
Keep chest against pad throughout
7 second eccentric last rep
Biceps
Seated Incline Curl
2 × 12 @ 30
7 second eccentric last rep
Delts
Machine Lateral Raise*
2 × 12 @ 65
Light and smooth
7 second eccentric last rep
*5x5 Delt sweeps @ 25 in between sets
Triceps
Rope OH Extensions (back pad)
2 × 12 @ 60
7 second eccentric last rep
Rear Delts / Upper Back
Reverse Pec Deck
2 × 12 @ 80 (Up back)
7 second eccentric last rep
Finisher
Pec Deck
1 × 15 easy pump set @ 100
Legend Pullover - 1 x 15 @ 70
Band Curl/Hammer/Reverse - 2 x 8-8-8 @ Black
AVG HR - 112 BPM
MAX HR - 135 BPM
Cash out: 1.58 Mile walk after training. 118 AVG HR.
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