My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Kettlebell Floor Press - 4x16 @ 35lbs
Reverse-grip Kettlebell Row- 4x16 @ 35lbs
*Superset
Kettlebell Fly - 4x16 @ 35lbs
Roof Pull Ups - 2x16/Sternum Pull Ups - 2x8 @ 35lbs
*Superset
Cash Out:
Slow Kettlebell Fly - 40 seconds
Kettlebell Pullovers - 1x25
AM:
Strict Pull Up - 15-25-35/20-30-40
Guillotine Press - 155-165-175/165-175-185
“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.
When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation
KB Floor Press/Fly -
35-53-70/35-53-70
Trap Bar Row - 155-165-175/165-175-185
Cash Out:
Ring Fly - 2x25
KB Pullovers - 3x8 @ 53lbs
PM:
Cannon Ball Pull Ups: “Using the cannonballs is exactly what makes this pull-up variation a beast. By holding a ball in each hand, you’ll have to keep your wrist flexed the entire time. The tension created in the wrists and into the forearms helps develop serious pulling strength.
You’ll instantly notice the tension created in your hands is carried across your arms into your upper back. You’ll create much more stability and contraction throughout the movement”. - Muscle & Fitness
I did 10x5 at bodyweight and 2x3 @ 55lbs. My forearm/grip strength was more of a limiting factor than anything else. Great pump across may arms and lats!
