My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Reverse Grip Football Bar Press - 10x5- 146lb then 20x5 @ 96lbs
Blue Band Pushdowns - 30x5
*Superset
150 reps or each. 300 reps total!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out: Elbow Lowers - 3x5
Elbow Lowers: great exercise that focuses on triceps and core. Via @gymnasticbodies
AVG HR - 125 BPM
MAX HR - 144 BPM
Back/Biceps....
KB High Pull - 8x8 @ 35lbs*
KB Hammer Curls - 8x8 @ 35lbs*
*Superset
Chest-to-Cannonball Pull-Ups - 4x8*
Dead-stop Seated Barbell Curls - 4x8 @ 45lbs*
Cash Out: KB Hammer Curls
3x5 @ 53lbs
2x3 @ 70lbs
AVG HR - 125
MAX HR - 167
“The hammer curl with kettlebells is a great bicep and biceps brachialis exercise that also heavily taxes the forearms as well as smaller muscles around the hands and wrists. Due to the nature of the unique loading mechanism, the movement finishes with the kettlebells in an extended lever arm position, making it highly difficult yet extremely effective for placing constant tension on the arms throughout the movement”. - Advanced HumanPerformance.Com
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
“Building a gym in my garage was one of the best thing I’ve ever done. I love the training environment of a gym but when life gets in the way - which is most of the time - I have zero excuses. Something is ALWAYS better than nothing. Discipline equals freedom”! - Jocko Willink
AVG HR - 125
MAX HR - 167
*Sobo Strength & Conditioning
Trap Bar Rows @ 155lbs*
Reverse KB Press @ 53lbs*
*Superset
Cannonball Pull-ups*
Low-to-High KB Fly - 35lbs*
Cash Out:
Headbanger Pull-ups - 3x8*
KB Fly - 3x8 @ 35lbs*
AVG HR - 127
MAX HR - 154
Sobo Strength & Conditioning...
Couldn’t make it to the gym today. Thankful to have weights in the garage and driveway on January 27th It is a balmy 41 degrees!. Got a quick workout in. Something is always better than nothing!
Floor Press - 205lbs
Decline Weighted Push Up - 35lb plate
Barbell Drag Curls - 60lbs superset with
KB Hammer Curls - 36lbs
Bench Press - 155lbs
Decline Weighted Push Up - 35lb plate
Gironda Ring Dips
Barbell Drag Curls - 45lbs superset with
KB Dynamic ISO Hold - 20 seconds
KB Hammer Curls - 36lbs
