My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
MB Military Press: 66lbs
MB SBO Row: 66lbs
Press: 23-15-12
Row: 23-15-12
*rest 3 minutes in between sets and movements. 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:
Mutt Bar OH Raise - 3x5 @ 66lbs
Purple Band Pull-Aparts - 3 x 12
AVG HR - 127 BPM
MAX HR - 152 BPM
KB Military Press: 35lbs (70)
Rear Delt Row: 35lbs (70)
Press: 23-15-12
Row: 23-15-12
*rest 3 minutes in between sets and movements. 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:
Kettlebell Iron Cross - 3x5 @ 35
Purple Band Pull-Aparts - 3x10
The Kettlebell Iron Cross is a challenging strength and shoulder stability exercise that combines elements of kettlebell pressing and isometric holding. It primarily targets the deltoids, rotator cuff muscles, upper back (trapezius, rhomboids), and core, while also demanding balance and control.
AVG HR - 130 BPM
MAX HR - 161 BPM
@ LHP
KB Military Press: 35lbs (70)
Slightly Bent-over DB Upright Row: 35lbs (70)
Press: 22-15-13
Upright Row: 22-15-13
*rest 3 minutes in between sets and movements. 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:
Pike HSPUs - 3x5
Archer Pull Ups - 3x3/3
Archer Pull-Ups: One side at a time, heavily involving the deltoids and scapular stabilizers. This unilateral movement increases shoulder activation due to the controlled eccentric.
AVG HR - 117 BPM
MAX HR - 145 BPM
@ LHP
Barbell Military Press: 95lbs
Slightly Bent-over KB Upright Row: 97lbs
Press: 15-10-10-8-7
Upright Row: 15-10-10-8-7
*rest as needed between sets and movements. 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. Once you're able to get a total of 50 reps over 3 sets, add weight.
Cash Out:
Band Pull Aparts - 8x8 @ Blue
AVG HR - 136 BPM
MAX HR - 156 BPM
DB Military Press: 50bs (100)
Slightly Bent-over DB Upright Row: 50lbs (100)
Press: 22-15-13
Upright Row: 22-15-13
*rest as needed between sets and movements. 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. Once you're able to get a total of 50 reps over 3 sets, add weight.
Cash Out:
Band Pull Aparts - 5x8 @ Orange
Reverse Iron Cross Push Ups - 3x8
DB Shrugs - 3x8 @ 110lbs
Then,
DB Military Press. 1 rep @ 80lbs (160)!
AVG HR - 122 BPM
MAX HR - 159 BPM
KB Military Press: 53lbs (106)
Slightly Bent-over KB Upright Row: 53lbs (106)
Press: 22-15-13
Upright Row: 22-15-13
Then:
Press: 1 @ 80lbs (160)
Slightly Bent-over DB Upright Row: 5 @ 80lbs (160)
*rest as needed between sets and movements. 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. Once you're able to get a total of 50 reps over 3 sets, add weight
Cash Out: Band Pull Aparts - 8x8 @ Orange
AVG HR - 122 BPM
MAX HR - 152 BPM
DB Military Press: 45lbs (90)
DB Slightly Bent-over Upright Row: 45lbs (90)
Press: 22-15-13
Upright Row: 22-15-13
Then:
Press: 1-1-1 @ 75lbs (150)
DB Slightly Bent-over Upright Row: 5-5-5 @ 75lbs (150)
*rest as needed between sets and movements. 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. Once you're able to get a total of 50 reps over 3 sets, add weight
AVG HR - 112 BPM
MAX HR - 136 BPM
DB Military Press: 40lbs
DB Slightly Bent-over Upright Row: 40lbs
Press: 22-15-13
Upright Row: 22-15-13
Effective and painful!
*rest as needed between sets and movements. 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. Once you're able to get a total of 50 reps over 3 sets, add weight
Cash Out:
DB Front Raise into Rear Delt DB Raise - 3x5 @ 40lbs
The 6-Way Delt Raise - 2x5 @ 10lbs, 1x5 @ 15lbs, 1x5 @ 20lbs
“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.
You won't need much weight for this one. We're going for time under tension and burn.
Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”. - T Nation
AVG HR - 117 BPM
MAX HR - 152 BPM
Cable Military Press: 40lbs
Prime Handle Upright Row: 60lbs
*50 reps each
Press: 15-13-12-10 reps
Upright Row: 15-13-12-10
Took me four sets. Need to get it to three!
Cash Out:
Seated Kettlebell Front Raises - 8x8 @ 25lbs
Dynamic Front Lever - 3x3 @ 10lbs
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
“Use this set-rep scheme with any lifting exercise and you'll build some new muscle.
Pick a weight that you try to do for 50 total reps over the course of three working sets. For most people, choosing a weight that allows you to get 18 to 22 reps on the first set is about right. Once you're able to get a total of 50 reps over 3 sets, add weight.
Warning: It's brutal”. - T Nation
AVG HR - 116 BPM
MAX HR - 150 BPM
Kettlebell Military Press: 53lbs
Kettlebell Upright Row: 35lbs
*50 reps each
Press: 15-13-12-10 reps
Upright Row: 15-13-12-10
Took me four sets. Need to get it to three!
Cash Out:
Kettlebell Iron Cross - 3x5 @ 53lbs
Band Pull Aparts - 8x8
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
“Use this set-rep scheme with any lifting exercise and you'll build some new muscle.
Pick a weight that you try to do for 50 total reps over the course of three working sets. For most people, choosing a weight that allows you to get 18 to 22 reps on the first set is about right. Once you're able to get a total of 50 reps over 3 sets, add weight.
Warning: It's brutal”. - T Nation
AVG HR - 118 BPM
MAX HR - 151 BPM
