My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Chin Ups - 10x3 @ 80lbs - 7200lbs lifted
Dips - 10x3 @ 115lbs - 10,350 lbs lifted
17k+ pounds lifted on arm day! Good times! 💪🏻
“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle
That was tough!
AVG HR - 118 BPM
MAX HR - 145 BPM
Kettlebell Cheat Curls: 10x3 @ 53lbs
Skull Crushers: 10x3 @ 53lbs
Cheat Curl with Slow Eccentric
Cheat curls are one of the best ways to build biceps size and strength. The key is to not try to drum up business for struggling chiropractors everywhere by grossly hyperextending your low back at the end range of motion.
Start the movement by flexing at the hips and using your glutes and hamstrings to get the movement started. Be sure to hold the contraction for a one count at the top and lower slowly, emphasizing the biceps by controlling the weight on the way down.
This eccentric stress will cause a lot of muscle growth since you'll be able to use considerably more weight than normal, thanks to the explosive hip extension used to get the movement started”. - T Nation
Cash Out:
Mutt Bar Wide Curls - 3x8 @ 66lbs
Mutt Bar Extensions - 3x8 @ 66lbs
*Superset
AVG HR - 116 BPM
MAX HR - 152 BPM
Chin Ups - 8x3 @ 70lbs then, 2x3 @ 90lbs
Dips - 10x3 @ 90lbs
“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle
Cash Out:
Empty EZ Bar Curls - 2x25 @ 40lbs
Headbanger Pull Ups - 3x15
AVG HR - 121 BPM
MAX HR - 150 BPM
