My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
128lbs (Elite 38lb bar) *2 inch deficit*
Kneeling High-to-Low Cable Fly - 2x16 @ 50lbs*
*Superset
Reverse Grip DB Press - 4x16 @ 25lbs
Reverse Grip BP - 4x8 @ 135lbs then 3 @ 185lbs
Strait Arm Pulldown - 4x16 @ 80lbs*
Dip Bar Pull Ups - 6x8*
*Superset
Close Grip Row - 2x16 @ 140lbs
Wide Grip Pulldown- 2x16 @ 120lbs
Cash Out:
Dynamic Front Lever - 3x5*
Supine DB Hollow Press - 3x5 @ 5lbs*
*Superset
Pseudo Planche Push Up - 3x5 (fingers to side)
Football Bar Bench - 4x16 (Elite 38lb bar) *2 inch deficit*
Kneeling High-to-Low Cable Fly - 4x16 @ 50lbs*
Bear Push Ups- 4x8 (15 sec rest)
Incline DB Fly - 2x16 @ 30lbs
Strait Arm Pulldown - 4x16 @ 50lbs
Close Grip Row - 2x16 @ 130lbs
Wide Grip Pulldown- 2x16 @ 110lbs
Cash Out:
Dynamic Front Lever - 3x5*
*Supine DB Hollow Press - 3x5 @ 5lbs*
*Superset
Pseudo Planche Push Up - 3x5 (fingers to side)
H-Strength Incline Press - 80lbs
Incline DB Fly - 4x16 @ 25lbs
Bear Push Ups- 3x16
Strait Arm Pulldown - 4x16 @ 40lbs
Close Grip Row - 2x16 @ 120lbs*
Wide Grip Pulldown- 2x16 @ 105lbs*
*Superset
Cash Out:
Plate Push Ups - 3x5*
Dynamic Front Lever - 3x5*
*Supine DB Hollow Press - 3x5 @ 5lbs*
*Superset
Supine DB Hollow Press: This exercise nails the clavicular pectoralis.
* At Planet Fitness - Plattsburgh, NY
LeverEdge Press - 180lbs
High/Low Cable Fly - 4x16 @ 40lbs
Bear Push Ups- 2x16/CG Bear - 4x8
TRX Push Ups - 2x16
Face Pull - 4x16 @ 40/50/60/70
Close Grip Row - 2x16 @ 110lbs
Wide Grip Pulldown- 2x16 @ 100lbs
Cash Out:
Offset Push Ups - 3x5*
Dynamic Front Lever - 3x5*
*Superset
Incline LeverEdge Press - 115lbs
TRX Flyes - 4x16
“Bear Push Ups” - 8x8
*”Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx
Face Pull - 4x16 @ 30lbs
Close Grip Row - 4x16 @ 100lbs
One-arm High Pulley Rows - 4x16 @ 40lbs*
*”There is no better lat spreader than this - the one arm pulley row! You can keep your hip and pelvis back will you let the arm go up and away from your hips… Placing an amazing tension on the lats”. - @ athleanx
Dynamic Front Lever - 3x6
Cash Out: five assisted one-arm pull
ups!
