My workout log for the last 18 years. Every workout that I have done since February of 2007 is listed here.
One set of:
Incline KB Extensions - @ 35
KB Curls - 53
SBO Upright Row - 70
Low Incline KB Fly - 70
Double KB Yates Row - 90
KB Goblet Squat/ Swing Combo - @ 70 - 2 x 5-3-1
One Arm Hand-to-Hand KB Swings - 3 x 5/5 @ 53
* Sets of 8-7-5 (5-15 second rest in between sets. 2-3 minutes in between exercises.
Cash Out:
Pike HSPU - 2 x 8
L-Sit Chin Up - 1 x 8
Bear Push Up - 1 x 8
AVG HR - 125 BPM
MAX HR - 149 BPM
Two sets of:
Incline MB Extensions - @ 66
MB Curls @ 66
MB SBO Upright Row - 66
KB Incline Reverse Bench Press @ 66
MB Incline Reverse Seal Row @ 66
MB Step Ups - 3 x 5 @ 66
MB Romanian DL - 66
* Sets of 8-7-5 (5 second rest in between sets. 2-3 minutes in between exercises.
Cash Out:
Band Face Pull/Pull Apart - 2x12 @ Purple
Max Roof Pull Ups - 20
Bear Push Ups - 15-8-7
Max KB Goblet Squat - 15 reps @ 90lbs
AVG HR - 130 BPM
MAX HR - 163 BPM
Two sets of:
Band Pushdowns - Black
Band Curls - Black
KB SBO Upright Row - 53-70-90
KB Incline Bench Press - 70-70-90
One-arm KB Row - @ 90
KB Goblet Squat/KB Swing Combo - @ 53 & 90 - 1 x 7-5-3
Goblet Squat - 3 x 3 @ 90
* Sets of 7-5-3 (15 second rest in between sets. 2 minutes in between exercises.
Cash Out:
Band Lateral Raise - 2 x 12 @ Black
Band Pull Aparts/Face Pull - 2 x 12 @ Purple
Incline KB Reverse BP - 1 x 5 @ 53
L-Sit Chin Ups - 2 x 5
AVG HR - 129 BPM
MAX HR - 165 BPM
Two sets of:
Ring Dips - @ 20
Valor Bar Curls - 76-86-91
Rear Delt Row - 53
Valor Bar Bench Press - 146-176-176 (8-5-3/3-2-2)
One-arm KB Row - 97
KB Goblet Squat/ KB Swing Combo - @ 53 & 97 - 1 x 8-7-5
*26lb Valor Bar
* Sets of 8-7-5 (5-15 second rest in between sets. 2-3 minutes in between exercises.
Cash Out: KB Goblet Squat - 3 x 3 - 97
AVG HR - 127 BPM
MAX HR - 153 BPM
@ The Trails
Two sets of:
CG KB Bench Press - 70 (2 @ end)
Seated KB Curls 35-35-53
KB SBO Upright Row - 53-70-70
KB Incline Bench Press - 70
KB Incline Seal Row - @ 70
KB Swings - 3 x 15 @ 53
KB Romanian DL - 7-5-3
* Sets of 7-5-3 (15 second rest in between sets. 2 minutes in between exercises.
Cash Out:
Lateral Raise - 2 x 12 @ 15lbs
Band Pull Aparts/Face Pull - 2 x 12 @ Purple
Calf Raises - 2 x 12 @ 70
Incline KB Reverse BP - 1 x 8 @ 35
Archer Pull Ups - 2 x 3/3
AVG HR - 146 BPM
MAX HR - 172 BPM
Two sets of:
CG KB Bench Press - 53
Seated Incline KB Curls - 35
Seated Shoulder Press - 35-35-53
Low KB Incline Press - 53
KB Bent Over Row - 53-53-70
Goblet Squat & Swing - 1 x 53
* Sets of 8-7-5 (5-15 second rest in between sets. 2-3 minutes in between exercises.
Cash Out:
Lateral Raise - 3 x 12 @ 15lbs
Band Pull Aparts - 3 x 12 @ Purple
Calf Raises - 3 x 12 @ 70
KB Swing - 1 x 20 @ 70
AVG HR - 142 BPM
MAX HR - 176 BPM
Two sets of:
Two Hand KB Extensions - 53-53-70
KB Curls 35-53-53
KB SBO Upright Row - 53-53-73
KB Bench Press - 70-70-90
KB Seal Row - @ 70-70-70
KB Romanian Deadlift - 70-70-90
Goblet Squat - 1 x 53-53-70
* Sets of 7-5-3 (15 second rest in between sets. 2 minutes in between exercises.
AVG HR - 137 BPM
MAX HR - 169 BPM
Two sets of:
Two Hand KB Extensions - 53-53-70
KB Curls 35-35-53
KB SBO Upright Row - 53-53-73
KB Reverse Bench Press - 53
KB Bent Over Row - 53-53-70
Mutt Bar Snatch - 1 x 8-7-5
* Sets of 8-7-5 (5-15 second rest in between sets. 2-3 minutes in between exercises.
Cash Out:
L-Sit Pull Ups - 3 x 5
AVG HR - 138 BPM
MAX HR - 166 BPM
Did not feel like training. It was 100F I got home from work. Got something done. Something is always better than nothing.
2 x 8-8-8 of:
TRX Skull Crusher
TRX Pelican Curl
TRX Rear Fly
TRX Fly
TRX Row
KB Sumo DLs - 90lbs
Cash Out:
AVG HR - 104 BPM
MAX HR - 136 BPM
@ LHP
Two sets of:
Two Hand KB Extensions - 53-53-70
KB Curls 35-53-53
KB SBO Upright Row - 53-53-73
KB Bench Press - @ 70 (5 sec rest)
KB BO Row - @ 70 (5 sec rest)
KB Romanian Deadlift - 70-7 b0-90
* Sets of 7-5-3 (15 second rest in between sets. 2 minutes in between exercises.
Cash Out:
Lateral Raise 3 x 8 @ 15lbs
AVG HR - 138 BPM
MAX HR - 169 BPM
Two sets of:
Two Hand KB Extensions - 35-53-70
KB Curls 35-35-53
KB SBO Upright Row - 35-53-73
KB Floor Fly - 35-53-70
KB Bent Over Row - 35-53-70
KB Romanian Deadlift - 53-70-90
* Sets of 8-7-5 (15 second rest in between sets. 2 minutes in between exercises.
AVG HR - 129 BPM
MAX HR - 163 BPM
Time was 31:22. That’s a 15:43 pace.
Final verdict: PAIN.
AVG HR - 138 BPM (84%}
MAX HR - 171 BPM (104%)
Two sets of:
KB Reverse Incline Press - 35-53-70 (last set regular)
KB Bent Over Row - 35-53-70
KB SBO Upright Row - 35-53-70
Seated Two Hand KB Curls - 35-53-70
KB Two Hand Extensions - 35-53-70
KB Romanian Deadlift - 53-70-90
* Sets of 8-7-5 (15 second rest in between sets. 2 minutes in between exercises.
Cash Out:
Black Band Curls - 3 x 8
Isometric Flex
AVG HR - 139 BPM
MAX HR - 165 BPM
KB Reverse Bench Press @ 35
KB Bent-over Row @ 35
KB Seated Military Press @ 35
KB Curls @ 35
KB Two Hand Skull-crushers @ 35
KB Romanian DL @ 53
AVG HR - 139 BPM
MAX HR - 164 BPM
*A LOT harder than it looked on paper
MB Reverse Incline Press @ 66
MB Reverse Incline Seal Row @ 66
MB Military Press @ 66
Muttbar Curls @ 66
Muttbar Extensions @ 66
Muttbar Romanian DL @66
Cash Out: Isometric Flex
AVG HR - 108 BPM
MAX HR - 141 BPM
*A LOT harder than it looked on paper.
Day One of “Every Other Day Full Body” training.
Stimulating your muscles through training and allowing the growth to happen through nutrition and rest are opposite processes that need each other.
When you train, you deplete glycogen and ATP while breaking down muscle tissue. When you recover, you store these things and increase protein accrual to the muscle tissue. When you train, you also increase catabolic hormones like cortisol and adrenaline. When you rest and grow, your anabolic hormones like IGF-1 and insulin go up.
The body is very inefficient at doing two opposite things at the same time. It can do it, but you lose on both ends. If you introduce a second workout while you're still in the recovery phase of the previous session, you must halt the recovery process for the time of the workout and then restart it. And when recovery from the second workout is added to that of the first one, it decreases adaptation to one or both of them.
The every-other-day approach is the most efficient way to train and gain”. - T Nation
Reverse KB Incline Press - 35lbs
Slight Incline KB Seal Row - 53lbs
Press: 23-15-12
Row: 23-15-12
*Post reps for both exercises in all rounds.
Pick a weight that you try to do for 50 total reps over the course of three working sets.
Cash Out:
Low-to-High KB Fly - 3 x 5 @ 35lbs
Mutt Bar High Pulls - 3 x 5 @ 44lbs
Max Roof Pull Ups - 23*
*Grip was limiting factor
AVG HR - 129 BPM
MAX HR - 152 BPM
@ LHP
DB Romanian Deadlift - 10 x 10 @ 53lbs (106)
Cash Out:
Double KB Snatch - 3 x 3 @ 53lbs (106)
Mutt Bar Snatch - 5 x 5 @ 44lbs
AVG HR - 123 BPM
MAX HR - 153 BPM
Military Press -
2 x 35-53-70
High Incline Seal Rows
2 x 35-53-70
Kettlebell Iron Cross
3 x 5 @ 35lbs
Cash Out: Purple Band Pull-Aparts - 3 x 8
AVG HR - 135 BPM
MAX HR - 153 BPM
