Time was 45:46. 15:17 pace.
“Do weights for muscle & cardio for heart health”.
AVG HR - 124 BPM
MAX HR - 144 BPM
My workout log for the last 18 years. Every workout that I have done since February of 2007 is listed here.
Friday, December 5, 2025
Thursday, December 4, 2025
Full Body - Heavy Density Training…
One set of:
Reverse Hyper - 120-150-180
Leg Extensions: 130-150-170
Standing Calf Raise: 8-7-5(deep stretch on 5) @ 300
LeverEdge RDL : 8-7-5 @ 145 (290)
*The lever arm weight for the Legend LeverEDGE Unilateral Trap Shrug / Lunge / Deadlift (model 6008) is 30 lbs (≈13.6 kg) per lever arm when no plates are loaded.
Dip Machine - 170-200-220
High Elevated Diamond Push Ups - 15
Bodyweight Triceps Extensions - 10
Bar Pelican Curls - 8-7-5
Curl/Reverse Band Curl Combo - 8-7-5 @ Black
Headbanger Pull Ups - 35
Machine Lateral Raise - 8-7-5 @
20
Hammer Shoulder Press 8-7-5 @ 160-180-195
Band Pull-Aparts - 1 x 20 @ Purple
Reverse Pec Dec - 70-80-90
Planche Leans - x 4
Hammer Guillotine Press - 230-250-260
Deep Dips - 8-7-5 (full stretch at bottom)
Bent-arm Planche Push Ups - x 3
One-arm DB Rows - 95
Barbell High Pulls - 103-123-153
*Gironda Pull Ups - 3 x 5
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
AVG HR - 118 BPM
MAX HR - 148 BPM
Wednesday, December 3, 2025
1/10 mile Sprint Repeats…
Finished my sprint repeat workout @ 13 MPH. That is a 4:37 pace! Brutal.
Walk at 3.3 MPH and then .10 miles sprint @
8.0
8.5
9.0
9.5
10.0
10.5
11.0
11.5
12.0
12.5
13.0
AVG HR - 139 BPM
MAX HR - 192 BPM
Tuesday, December 2, 2025
Full Body - Heavy Density Training…
One set of:
Reverse Hyper - 110-140-170
Leg Extensions: 130-150-170
Standing Calf Raise: 8-7-5 @ 300
DB Romanian DLs - 2 x 5 @ 110 (220)
Dips Machine - 170-200-210
Elevated Diamond Push Ups - 15
EZ Bar Curls - 8-7-5 @ 90
Reverse Band Curls - 8-7-5 @ Black
Headbanger Pull Ups - 25
Machine Lateral Raise - 8-7-5 @
20
Smith Shoulder Press 8-7-5 @ 50-70-90
Band Pull-Aparts - 8-7-5 @ Purple
Barbell Guillotine Press - 8-7-5 @ 145-165-195(4)
Pec Dec - 8-7-5 @ 120
Deep Dips - 10 (full stretch at bottom).
One-arm DB Rows 8-7-5 @ 90
DB High Pulls - 35
*Nuetral Grip Gironda Pull Ups - 2 x 5
* Sets of 8-7-5. One minute in between exercises. Two minutes in between bodyparts.
AVG HR - 126 BPM
MAX HR - 162 BPM
Monday, December 1, 2025
3 Mile Power Walk - 20lb Vest…
Time was 45:12. 15:05 pace.
"Cardio fitness is an important part of getting in shape and improving your overall health. Any exercise that is aerobic, in which you increase the amount of oxygen you take in and your heart pumps more blood, improves not only your cardiovascular health but your level of fitness as well. — Bob Harper
AVG HR - 110 BPM
MAX HR - 129 BPM
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