My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Dips - 2x16 @ bodyweight
Cable Drag Pushdown - 2x16 @ 80lbs
Smith Machine Reverse-Grip Bent Over Row - 4x16 @ 95lbs then, 2x8 @ 135lbs
ISO Biceps Holds/Prayer Hold
Tiger Bend Push Ups*
Hammer Curl - 4x8 @ 20lbs*
*Superset
High Bar Curls - 4x8
Zottman Curls - 4x8 @ 15lbs
Delt Sweeps - 4x16 @ 25lbs*
Plate Extensions - 4x16 @ 25lbs*
*Superset
Cash Out: Elbow Lever - 3x8
Front Lever x 3
*Gold’s Gym Fishkill
Dips - bodyweight
Machine Close Grip Press - 75lbs
Smith Machine Reverse-Grip Bent Over Row - 95lbs
ISO Biceps Holds/Prayer Hold
DB Hex Press - 45lbs*
Hammer Curl - 4x8 @ 15lbs*
*Superset
Cash Out:
High Bar Curls - 4x8
Zottman Curls - 4x8 @ 5lbs
*Planet Fitness/Plattsburgh
Dips - bodyweight*
DB Hex Press - 40lbs*
*Superset
then, 100lbs x 10 & 18 second “Bottoms Up” ISO Dip @ 100lbs
Barbell Kickbacks*
Box V-Sit Static Hold*
*Superset @ 2x16
Horizontal Ab-Wheel Rollouts
Finish with: ISO Biceps Holds/Prayer Hold
Dips - bodyweight
DB Hex Press - 35lbs
TRX Triceps Extensions*
Box V-Sit Static Hold*
*Superset
Finish with:
TRX Planche Leans
ISO Biceps Holds/Prayer Hold
*Got ONE one-arm chin up. First ever! Success!
“The planche lean on rings. This exercise is totally different from all the exercises for planche you’ve ever done. As all the exerciseleas on rings it requires a lot of strength of muscles-stabilizers but also this exercise is mechanically different and will load your muscles in a different way.
In the regular planche lean you lean forward. When leaning on rings you should move your arms towards your feet. You will see noticeable difference in the level of burden.
⚙️ TECHNIQUE
1. Get into the plank position. Rings should be moved forward, that’s how you will reach additional burden when you move your arms backward.
Keep core stressed, scapulas protracted.
2. Move your arms backward (towards feet). Be careful because burden will increase radically and if careless you can easily fall down. Hold the final position as long as possible.
📝 SETS\REPS
7 sets * max time
💪 MUSCLES INVOLVED
— Front deltoid
— Middle deltoid
— Core muscles
— Serratus
— Muscles stabilizers
— Chest muscles
— (Biceps as well)
❗️LEVEL
This exercise is for intermediate level athletes who mastered tuck planche, elevated planche lean and pseudo push-ups.” - The Calisthenics School
Dips - bodyweight
DB Hex Press - 25lbs
TRX Triceps Extensions*
Box V-Sit Static Hold*
*Superset
Finish with:
Parallel Bar Press Ups
ISO Biceps Holds/Prayer Hold
