My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
50-40-30-20-10/10-20-30-40-50 reps of:
DB Reverse BP @ 30-35-40-45-50
LeverEdge High Row - 160-140-130-100-80
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Rows, then 40 Bench Presses and 20 Rows, and so on.
Cash Out: Front Lever Pull Up
ABG HR - 128 BPM
MAX HR - 150 BPM
PM - Garage
8x3 of:
Reverse Bench Press @ 157lbs
Cannonball Pull Ups
50-40-30-20-10/10-20-30-40-50 reps of:
DB Incline BP @ 35-40-45-50-55
Yates Row @ 110-100-90-80-70
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Yates Rows, then 40 Bench Presses and 20 Yates Rows, and so on.
Cash Out:
LeverEdge High Row - 3x8 @ 90lbs
Red Band Push Ups - 3x15
Bar Muscle Ups - 7
Typewriter Pull Ups - 2x3
ABG HR - 125 BPM
MAX HR - 148 BPM
50-40-30-20-10/10-20-30-40-50 reps of:
L-Edge Reverse BP @ 140-150-160-170-180
Reverse T-Bar Row @ 110-100-90-80-70
26:11
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Rows, then 40 Bench Presses and 20 Rows, and so on.
Cash Out:
One-arm Cable Horizontal Row - 3x8 @ 90lbs
Low-to-High Fly - 3x8 @ 50lbs
Two-count Headbanger Chin Ups
AVG HR - 122 BPM
MAX HR - 144 BPM
50-40-30-20-10/10-20-30-40-50 reps of:
TRX Ring Push Ups - High Angle to Low
Wide Grip Pull Down - 140-130-120-110-100
*3 Dynamic Front Levers in between sets
Alternate movements. Start with 50 reps of
Push Ups, then move to 10 Pull Downs, then 40 Push Ups (at a lower angle) and 20 Pull Downs, and so on.
Cash Out:
Low-to-High Fly - 3x8 @ 50lbs
Around-the-World Pull Ups - 3x4
Pull & Push Up Superset - 3x5 @ 32lb chains
TRX Fly - 3x8 @ lowest angle - feet on bench
50-40-30-20-10/10-20-30-40-50 reps of:
DB Incline BP @ 35-40-45-50-55
Weighted Pull Ups @ 25-20-15-10-5
40:00
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Pull Ups, then 40 Bench Presses and 20 Pull Upd, and so on.
Cash Out:
Ripe Horizontal Row - 3x8 @ 120lbs
TRX Pelican Push Ups - 3x5
50-40-30-20-10/10-20-30-40-50 reps of:
L-Edge Reverse BP @ 140-150-160-170-180
Reverse T-Bar Row @ 110-100-90-80-70
23:45 (1:30 PR!)
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Rows, then 40 Bench Presses and 20 Rows, and so on.
Cash Out:
One-arm Cable Horizontal Row - 3x8 @ 90lbs
TRX Pseudo Planche Push Ups - 3x8
Low-to-High Fly - 3x8 @ 50lbs
Front Lever Pull-Ups - 5
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
LeverEdge Bench @ 140-150-160-170-180
T-Bar Row @ 110-100-90-80-70
25:15
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Rows, then 40 Bench Presses and 20 Rows, and so on.
Cash Out:
Low-to-High Fly - 3x8 @ 40lbs
Two Count Headbanger Pull Ups - 3x5
One-arm Cable Horizontal Row - 3x8 @ 80lbs
TRX Fly - 3x8
