My workout log for the last 18 years. Every workout that I have done since February of 2007 is listed here.
High Rep Density Training - Back & Chest...
KB Floor Press - 3 @ 35-53-70* (partials)
Double Kettlebell Yates Row - 3 @ 53-70-90*
Cash Out:
Archer Pull Ups - 2 x 3/3
Low-to-High Fly - 3 X 5 @ 35lbs
* Sets of 8-7-5 (15 second rest)
AVG HR - 125 BPM
MAX HR - 154 BPM
@ LHP
Three sets of:
KB C & P - 5 @ 53lbs (106)*
KB Cleans - 3 @ 70lbs (140)*
KB Romanian DL - 1 @ 90lbs (180)*
Kettlebell Snatch - 5 x 1 @ 70lbs (140)*
*Double
AVG HR - 122 BPM
MAX HR - 149 BPM
@ LHP
3 Rounds For Max Reps
DB Military Press - 30lbs
SBO Upright Row - 30lbs
Press: 15-15-15
Upright Rows: 15-15-15
90 total reps!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
OH DB Raise - 3x8 @ 15 (30)
Band Pull Aparts - 3 x 12 (Purple)
AVG HR - 130 BPM
MAX HR - 156 BPM
@ LHP
Five Rounds of:
5 Reverse KB Pendlay Rows (53)
10 Mutt Bar Curls (66)
15 Close Grip Push Ups
Not for time.
Cash Out:
Isometric Static Flex x 5
AVG HR - 127 BPM
MAX HR - 164 BPM
@ LHP
The original plan was for 10 rounds but not feeling it today cut it in half and got some work in. Something is always better than nothing.
Reverse KB Floor Press - 2 @ 35-53-70*
Double Kettlebell Yates Row - 2 @ 53-70-90*
Cash Out:
Typewriter Pull Ups - 2 x 3/3
Archer Pull Ups - 2 x 3/3
Reverse Bear Push Ups - 1 x 5-3-1
* Sets of 8-7-5 (15 second rest)
AVG HR - 120 BPM
MAX HR - 144 BPM
@ LHP
21-15-9-15-21 reps of:
Unbroken Russian Kettlebell Swings (53)*
* 400M Run after each set
13:59 Rx
AVG HR - 146
Max HR - 172
81 Kettlebell Swings and 2000M of running @ 88F 🔥🔥🔥
@ LHP
Military Press - 2 @ 35-53-53
BO Upright Row - 2 @ 35-53-70
Shrugs - 3 x 5 @ 90 (180)
Pike Push Ups - 3 x 5
* Sets of 8-7-5 (15 second rest)
AVG HR - 130 BPM
MAX HR - -154 BPM
@ LHP
MB Bar Curls - 3 sets - 66lbs
Close-Grip Push Ups - 3 sets @ BW
Cash Out:
Isometric Flex - x 3
Roof Front Lever - x 2
Kettlebell L-Sit - 27 secs & 28 secs
* Sets of 8-7-5 (5 second rest)
AVG HR - 131 BPM
MAX HR - 161 BPM
@ LHP
KB Floor Press - 2 @ 53-70-90* (partials)
Double Kettlebell Row - 2 @ 53-70-90*
Archer Pull Ups - 3 x 3/3
Bear Push Ups - 2 x 8-7-5
* Sets of 8-7-5 (5 second rest)
AVG HR - 124 BPM
MAX HR - 149 BPM
“LHP
KB Romanian DLs - 5 x 8-7-5 @ 53-70-90lbs
100 reps total
AVG HR - 124 BPM
MAX HR - 146 BPM
@ LHP
DB Lateral Raise - 12-15-20-8
DB BO Lateral Raise - 12-15-20-8
DB Upright Row - 12-15-20-8
AVG HR - 115 BPM
MAD HR - 139 BPM
One Set of:
Swiss Bar Press - 128lbs
Close x8
Wider x8
Even Wider x8
Close x6
*Elite Bar weighs 38lbs
One Set of:
Pull Ups x8
Close Grip Pull Ups x8
Wide Grip Chin Up x8
Close Grip Chin Up x6
Then:
Max Swiss Bar BP - 21 @ 127lbs
Max Pull Ups - 27 reps
Cash Out:
Gray Band Curls - 3x5
AVG HR - 126 BPM
MAX HR - 150 BPM
The Gymnast Pull-Up Routine
Here's how it works:
Elite Swiss Bar BP - 127-167-197(3)-137*
Trap Bar Row - 160-210-260-160
Wide Pulldowns - 150-180-220-120, then 250 x 2 - The whole stack!
Low-to-High Cable Fly - 40-50-60-30
AVG HR - 123 BPM
MAX HR - 158 BPM
*Elite Bar - 37lbs
Decided to try a Max VO2 Walk Test again. This time with a 20lb vest.
I did a timed mile walk. 20lb vest
Today…
12:54 seconds
Finishing HR = 151
Max vo2 score: 40.0
Rating: Excellent
Last time - 3/6/25 (no vest):
12:45 seconds
Finishing HR = 145
Max vo2 score: 41.3
Rating: Superior
Only 9 seconds slower and almost the same score WITH a 20lb vest as without. Winning!
I guess all the stupid shit I do works!
"VO2 Max is the maximum rate of oxygen consumption measured during incremental exercise. Maximal oxygen consumption reflects your overall cardiorespiratory fitness, and is an excellent way to assess your fitness level."
