My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Cash in: Bench Press - MAX reps @ 225lbs - got 5.
Chest
DB Fly - 12 reps @ 60lbs
Income Bench Press - 12 reps @ 155lbs
Push Up, AMRAP then, Negative Only - 30, then 12 negative reps (8 seconds)
Rest 2 minutes
Back
BTN Chin Up - 12 reps
Underhand T-Bar Row - 12 reps @ 100lbs
Bent-arm Pull Over - 12 reps @ 70lbs
Pull Up, Negative Only - 12 reps (8 sec)
Cash Out: Banded Underhand Fly - 5x8 @ Orange
AVG HR - 130 BPM
MAX HR - 156 BPM
Chest
DB Fly - 12 reps @ 55lbs
Bench Press - 12 reps @ 195lbs
Dip, Negative Only - 12 reps (8 seconds)
Push Up, AMRAP then, Negative Only - 20, then 12 negative reps (8 seconds)
Rest 2 minutes
Back
BTN Chin Up - 12 reps
Underhand T-Bar Row - 12 reps @ 90lbs
Bent-arm Pull Over - 12 reps @ 60lbs
Pull Up, AMRAP then, Negative Only - 12 reps (8 sec)
Cash Out:
Bench Press - MAX reps @ 225lbs - got 4.
AVG HR - 125 BPM
MAX HR - 153 BPM
DB Fly - 12 reps @ 50lbs
DB Incline Fly - 12 reps @ 35lbs
Smith Decline BP - 12 reps @ 155lbs
2 minute rest
Bench Press - 12 reps @ 185lbs
Strait Arm Pullover - 12 reps @ 50lbs
Dip, Negative Only - 12 reps @ 25lbs (8 sec)
Back
BTN Chin Up - 12 reps
Underhand Bent-over Row - 12 reps @ 110lbs
Bent-arm Pull Over - 12 reps @ 50lbs
Chin Up, Negative Only - 12 reps (8 sec)
Cash Out:
Banded Bench Press - 3x8 @ Gray
Banded Rows - 3x8 @ Gray
AVG HR - 126 BPM
MAX HR - 154 BPM
