My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
50-40-30-20-10 reps of:
Mutt Bar Curls @ 33lbs
Mutt Bar Triceps Extensions @ 33lbs
Then,
10-20 reps of:
Mutt Bar Hammer Curls @ 33lb
Mutt Bar Skull Crushers @ 33lbs
Alternate movements. Start with 50 reps of
Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.
Cash Out:
Headbanger Roof Pull Ups - 3x5
Archer Pull Ups - 1x3/3
AVG HR - 119 BPM
MAX HR - 147 BPM
50-40-30-20-10 reps of:
Mutt Bar Curls @ 33lbs
Mutt Bar Triceps Extensions @ 33lbs
Then,
10-20 reps of:
Mutt Bar Hammer Curls @ 33lb
Mutt Bar Skull Crushers @ 33lbs
Alternate movements. Start with 50 reps of
Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.
Cash Out:
Pelican Curls - 5x5
Headbanger Roof Pull Ups - 3x5
AVG HR - 126 BPM
MAX HR - 163 BPM
50-40-30-20-10 reps of:
Mutt Bar Curls @ 22lbs
Mutt Bar Triceps Extensions @ 22lbs
Then,
5-10-20-30-40-50 reps of:
One Kettlebell Curls @ 35lbs
Mutt Bar Skull Crushers @ 22lbs
Alternate movements. Start with 50 reps of
Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.
Then, change exercises and go back up the pyramid from 5 to 50.
Cash Out:
Isometric Flex
L-Sit Chin Ups - 3x5
AVG HR - 119 BPM
MAX HR - 156 BPM
50-40-30-20-10 reps of:
Cable Curls @ 20lbs
Cable OH Triceps Extensions @ 20lbs
Then,
5-10-20-30-40-50 reps of:
Pelican Curls
Seated Dip Machine @ 70lbs
Alternate movements. Start with 50 reps of
Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.
Then, change exercises and go back up the pyramid from 5 to 50.
AVG HR - 114 BPM
MAX HR - 164 BPM
@ Planet Fitness CP
50-40-30-20-10 reps of:
EZ Bar Curls @ 50lbs
EZ Bar Triceps Extensions @ 50lbs
Then,
5-10-20-30-40-50 reps of:
Plate Curls @ 25lbs
Plate Skull Crushers @ 25lbs
Alternate movements. Start with 50 reps of
Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.
Then, change exercises and go back up the pyramid from 5 to 50.
Cash Out:
Superman Flying Push Ups - 5x3
One-arm Push Ups - 3x3
AVG HR - 135 BPM
MAX HR - 161 BPM
5-40-30-20-10/10-20-30-40-50 reps of:
Curls 45-55-65-75-85
Football Bar CGBP - 156-136-117-96-76
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 CGBP, then 40 Barbell Curls and 20 CGBP, and so on.
Cash Out:
Rope Hammer Curls - 3x8 @ 120lbs
TRX Extensions - 3x8
*Valor Bar - 26lbs
Cash Out - Cannonball Chin Ups - 3x5
AVG HR - 125 BPM
MAX HR - 147 BMP
50-40-30-20-10/10-20-30-40-50 reps of:
Curls (40)
Parallel Dips
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.
Cash Out:
Rope Hammer Curls - 3x8 @ 120lbs
TRX Extensions - 3x8
AVG HR - 117 BPM
MAX HR - 145 BPM
50-40-30-20-10/10-20-30-40-50 reps of:
Curls (40)
Parallel Dips
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.
Cash Out:
Bodyweight EZ Bar Cheat Curl Eccentrics - 3x1 @ 155lbs
50-40-30-20-10/10-20-30-40-50 reps of:
TRX Curls: High Angle to Low
Dips: 35-30-25-20-15
Alternate movements. Start with 50 reps of
Curls, then move to 10 dips, then 40 Curls and 20 dips, and so on.
Cash Out:
Cable Fat Bar Curls - 3x12 @ 70lbs
3x8 Seated Pin Rack Press - 135lbs
Eccentric Fat Bar Curl Hold - 3x30 seconds @ 70lbs
50-40-30-20-10/10-20-30-40-50 reps of:
Football Bar Hammer Curls: 38-48-58-68-78
Football Bar Tri Extensions: 78-68-58-48-38
*Superset/Elite 38lb bar
29:00
Alternate movements. Start with 50 reps of
Curls, then move to 10 Extensions, then 40 Curls and 20 Extensions, and so on.
Cash Out:
3x8 KB Curls - 26lbs
3x8 Pin Rack Press - 95lbs
Eccentric KB Hold - 30 seconds @ 35lbs
Garage:
Football Bar Close Grip Press - 8x8 @ 78lbs
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
EZ Bar Curls @ 40-50-60-70-80lbs
Parallel Dips @ 25-20-15-10-5lbs
21:02 (33:25 last time - strait bar)
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.
Cash Out:
DB Chin Ups - 3x2 @ 100lbs
Close Grip Push Ups intro One-arm Plank - 5x10
Pelican Curl Negatives - 3x5
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
Barbell Curls @ 45-55-65-75-85lbs
Parallel Dips @ 25-20-15-10-5lbs
34:25
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.
Cash Out:
Fat Bar Pushdowns - 5x8 @ 120lbs
Pelican Curl Negatives - 3x5
