My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
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
Reverse Grip Football Bar Press - 10x5- 98lbs
Close Grip Football Bar Press- 10x5 - 98lbs
*Superset
50 reps or each. 100reps total!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
Reverse Grip Football Bar Press - 2x15 - 98lbs
Wide Grip Football Bar Press - 2x15 - 98lbs
Static Flex
AVG HR - 119
MAX HR - 140
Gorilla Rows - 53lbs
Hammer Curls - 35lbs
Cannonball Pull Ups
*Triset - 5 Sets of 5
Cash Out:
Hang Trap Bar High Pull - 8x8 @ 95lbs
AVG HR - 127 BPM
MAX HR - 166 BPM
*Sobo Strength
Football Bar Curls - 3x16 @ 56lbs (26lb Valor Bar)
Klokov Press - 75lbs
Overhead Ring Lean Outs
Ring Face Pull
*Triset
Delt Sweeps - 3x8 @ 25lbs*
Overhead Plate Raise - 3x8@ 25lbs*
Banded Press (Blue)*
Banded dUpright Row (Blue)*
Banded Iron Cross (Blue)*
*Giant Set
AVG HR - 124 BPM
30-20-10/10-20-30 reps of:
KB Low Incline BP @ 35-53-70
Double KB Row @ 70-53-35
Alternate movements. Start with 30 reps of
Bench Press, then move to 10 Rows, then 20 Bench Presses and 20 Rows, and so on.
Cash Out:
Gorilla Row - 3x3 @ 150lbs
Incline KB Crush Press - 3x15 @ 35bs
Rack Pull Ups
Reverse Grip KB Rows - 70lbs
KB Pull Overs - 70lbs
Close Grip BP - 185x3x6/155x3x6
Pullover & Press - 75lbs
