My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Wide Grip Pull Down -
150-160-170/160-170-180
Wide Football Bar Press -
137-157-177/157-177-197
*37lb Elite Bar
Incline Reverse DB BP -
40-45-50/45-50-55
Rope Strait Arm PullDowns
80-90-100/90-100-110
Cash Out: Front Lever Pull Ups x2
AVG HR - 126BPM
MAX HR - 156 BPM
Wide Grip Pull Down -
140-150-160/150-160-170
Wide Football Bar Press -
132-152-172/152-172-192 then, 217x1
*37lb Elite Bar
Incline DB Bench Press -
80-90-100/90-100-110
Rope Strait Arm PullDowns
70-80-90/80-80-90-100
AVG HR - 122 BPM
MAX HR - 153 BPM
137.5-147.5-157.5/147.5-157.5-167.5
Wide Football Bar Press - 127-147-167/147-167-187 then, 217x2
*37lb Elite Bar
Incline DB Bench Press -
65-75-85/75-85-95
Weighted Pull Ups - Drop Set of:
90lbs x 3
45lbs x 10
BW x 15
AVG HR - 123 BPM
MAX HR - 158 BPM
Wide Grip Pull Down - 130-140-150/140-150-160
Vertical Guillotine Press - 180-195-210/195-210-225
Incline DB Bench Press -
60-70-80/70-89-90 then, 100x3
One-arm DB Row - 90-95-100/95-100-105 then, 125x3
Cash Out:
TRX Fly - 3x8
Weighted Dynamic Front Lever - 3x3 with 8lb ball
AVG HR - 124 BPM
MAX HR - 159 BPM
Round-the-World Pull Ups - 4x8
Reverse Grip Rows
135-155-175/155-185-195
LeverEdge Press -
240-250-260/250-260-270
Then, 200x 20 & 10 reps
TRX Fly - 4x8 (bench)
Cash Out:
Wall Spider-Man Push Ups - 4x8
Dynamic Front Lever - 3x3 @ 6lb ball
Wide Grip Pull Down -
150-160-170/160-170-180
LeverEdge Press - 230-240-250/240-250-260
Then, 15x180lbs
TRX Fly - 3x8 (20lb Vest)
Round-the-World Pull Ups - 2x8 20lb Vest)
Cash Out:
Bear Push Ups - 3x5 (20lb Vest)
Dynamic Front Lever - 3x3 (5lb ankle weights)
Close Grip Pull Down - 140-150-160/150-160-170
LeverEdge Press - 210-225-240/225-240-255
Then, 270x10 & 360x3
TRX Fly - 3x16
Set the Table Row - 30-35-40/35-40-45
Cash Out:
Dynamic Front Lever - 3x5
Bent-arm Planche
Wide Grip Pull Down - 140-150-160/150-160-170
LeverEdge Press - 195-210-225/210-225-240 then, 270x3, 320x3
Incline DB Bench Press -
60-70-80/70-89-90 then 100x4
Set the Table Row - 30-35-40/35-40-45
Cash Out:
Weighted Dynamic Front Lever - 1x2
@ 20lbs then 1x3 @ 8lbs
Wide Grip Pull Down - 130-140-150/140-150-160
Vertical Guillotine Press - 180-195-210/195-210-225
Incline DB Bench Press -
60-70-80/70-89-90
One-arm DB Row - 90-95-100/95-100-105 then, 125x3
Cash Out:
TRX Fly - 3x8 @ 40lbs
Weighted Dynamic Front Lever - 3x3 with 8lb ball
Gironda Sternum Pull Ups
*Superset with Dynamic Front Lever
LeverEdge Guillotine Press - 210-230-250/230-250-270
Gironda Dips - 7-8 x2 @ 15lbs then, DB Bench 100x5
DB Row - 105-110-115/110-115-120
Cash Out:
High TRX Pseudo Planche Push Up - 3x8
Wall Walk Push Ups
Front Lever Pull
LeverEdge Pull Down -
90-110-130/110-130-1500
*Superset with Dynamic Front Lever
Vertical Guillotine Press -
187.5-202.5-217.5/202.5-217.5-232.5 (2-0-1 tempo) (7.5lb plate)
*Superset with Low to high Fly - 5 reps @ 50lbs
DB Row - 100-105-110/105-100-115
Gironda Dips - 7-5-3 x2 @ 10lbs
Cash Out:
TRX Fly - 5x8
TRX Push Up.- 5x8
Wide Grip Pull Down -
150-160-170/160-170-180
*Superset with Dynamic Front Lever
Vertical Guillotine Press -
185-200-215/200-215-230 (5lb)(2-0-1 tempo)
*Superset with Low to high Fly - 5 reps @ 50lbs
DB Row - 95-100-105/100-105-110
Gironda Dips - 7-5-3 x2 @ 5lbs
Cash Out: Front Lever Pull Up x1 (getting closer!)
Close Grip Pull Down -
140-150-160/150-160-170
*Superset with Dynamic Front Lever
Vertical Guillotine Press -
185-200-215/200-215-230 (5lb)
*Superset with Low to high Fly - 5 reps @ 40lbs
TRX Inverted Row - 7-5-3 x2
Gironda Dips - 7-5-3 x2
GIRONDA DIP BREAKDOWN
No matter what bench or bar you actually perform the dips on, form is the real key.
“You must use a parallel bar that is 33" wide, if it is not you will not receive the intended benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward. Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs. Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion”. - Elite Lifts |
Close Grip Pull Down - 130-140-150/140-150-160
Vertical Guillotine Press - 180-195-210/195-210-225
Incline DB Bench Press -
60-70-80/70-89-90
One-arm DB Row - 90-95-100/95-100-105 then, 125x3
Cash Out:
Low to high Fly - 3x8 @ 40lbs
Fat Bar Close Grip Pull Ups - 3x8
Strict Pull Up - 35-50-65/50-65-75
Then 100x1
Vertical Guillotine Press - 180-195-210/195-210-225
Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs
Gironda Sternum Chin Ups - 2x7-5-3
Cash Out:
Tuck Planche Push Ups
Front Lever Pull Ups
Strict Pull Up - 45-55-75/55/75-85 then 100 pound plate for TWO reps from a dead hang!
Low-to-High Cable Raise - 40-50-60/50-60-70
1.5 Rep LeverEdge Press - 235-255-275/256-275(4)-295(2)
V-Handle Rows - 130-150-170/150-170-190
Strict Pull Up - 37.5-47.5-67.5/47.5/67.5-80 (got FOUR!)
LeverEdge Press - 230lbs-250lbs-270lbs/250lbs-270lbs-290lbs
Incline 1.5 DB Bench Press - 60lbs-65lbs-70lbs/65lbs-70lbs-75lbs*
C2B Archer Pull Ups - 3x8
Cash Out:
Psuedo Planche Push Ups - 7-5-3
Planche Slides - 1x5
*A recent study examined chest activation at various points within the performance of different angles of pressing. The researchers found significant upper chest activation with the incline bench particularly in the second quarter of the lift.
So, to really hit the upper chest, not only is the angle important but the range of motion as well. You can do this by using the 1.5 method.
How to Do It
1 Lower the dumbbells to your chest.
2 Push the dumbbells halfway up and lower it back down.
3 Now push the dumbbell all the way up.
That's one rep. It's brutal and extremely effective. - T Nation
Strict Pull Up - 32lbs-45lbs-64lbs/45lbs-64lbs-75lbs
LeverEdge Press - 230lbs-250lbs-270lbs/250lbs-270lbs-290lbs
Incline 1.5 DB Bench Press - 55lbs-60lbs-65lbs/60lbs-65lbs-70lbs
Dumbbell Row -80lbs-90lbs-90lbs/90lbs- 90lbs-95lbs then, Max reps @ 125lbs - 3 reps (couldn’t find the 85s)
Cash Out: Parralette Planche Push Ups - 3-3-5
Weighted Strict Pull Up - 35-50-65/50-65-75
LeverEdge Press - 230lbs-250lbs-270lbs/250lbs-270lbs-290lbs
Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs then, 100x4 (shallow reps)
Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs then, Max reps @ 125lbs - got 5 reps!
