My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
KB Floor Press - 1x7 @ 90/1x5 @ 90
KB Floor Fly - 1x8 @ 70/1x8 @ 70
Renegade Row - 1x8 @ 70/1x8 @ 70
Band Row - 8-8 @ Purple
Band Skull-crusher - 8-8-8 @ Purple
Band Curl - 8-8-8 @ Purple
Band Lateral Raise - 8-8-8 @ Purple
Cash Out:
Band Pull Apart - 8-8-8 @ Black
Band Face Pull - 8-8-8 @ Purple
Isometric Static Flex - x5
AVG HR - 125 BPM
MAX HR - 157 BPM
@ LHP
Machine Incline Press - 8-8 @ 180
Low-to-High DB Fly - 8-8 @ 35
Front Pulldown - 8-8 @ 190
Machine Row - 8@220/8@240
Preacher Curl - 8-8-8 @ 110
Machine Pushdown - 8@175/8@190/8@220
Machine Shoulder Press - 8-8-8 @ 110
Cash Out: Smith Shrug - 8-8-8 @ 180
TRX Face Pulls - 8-8-8
AVG HR - 122 BPM
MAX HR - 151 BPM
@ Planet Fitness East Syracuse
One Arm KB Floor Press - @ 70lbs
Band Fly - 8-8 @ Black
Alternating KB Row - 8-8 @ 70lbs
Band Row - 8-8 @ Black
Then, 24 Roof Pull Ups
Band Curl - 8-8-8 @ Black
Band Pushdown - 8-8-8 @ Black
Band Lateral Raise - 8-8-8 @ Black
Cash Out:
Band Pull Apart - 5x8 @ Purple
AVG HR - 118 BPM
MAX HR - 146 BPM
@ LHP
TRX Fly - 8-8
Low-to-High Fly - 8-8 @ 35lbs
TRX Row - 8-8
KB High Pull - 8-8 @ 35lbs
Band Curl - 8-8-8 @ Purple
Band Pushdown - 8-8-8 @ Purple
Band Lateral Raise - 8-8-8 @ Black
Cash Out:
Band Pull Apart - 8-8-8 @ Black
AVG HR - 126 BPM
MAX HR - 167 BPM
@ LHP
KB Floor Press - 1x8 @ 70/1x6 @ 90
KB Reverse Floor Press - 1x8 @ 53/1x5 @ 70
A-T-W Pull Ups - 6L&6R/5L&5R
KB Gorilla Row- 1x8 @ 70/1x5 @ 90
Strict Kettlebell Curl - 8-8-8 @ 35
KB Skull-crusher - 8-8-8 @ 35
Band Lateral Raise - 8-8-8 @ Black
Cash Out:
Band Pull Apart - 8-8-8 @ Black
AVG HR - 123 BPM
MAX HR - 151 BPM
@ LHP
KB Floor Press - 1x8 @ 70/1x8 @ 70
KB Floor Fly - 1x8 @ 53/1x8 @ 53
Archer Pull Ups - 8L&8R/7L&7R
Yates KB Row - 1x8 @ 70/1x8 @ 70
TRX Pelican Curl - 8-8-8
TRX Skull-crusher - 8-8-8
TRX Face Pull - 8-8-8
Cash Out:
Band Pull Apart - 8-8-8 @ Black
Band Lateral Raise - 8-8-8 @ Black
AVG HR - 129 BPM
MAX HR - 161 BPM
@ LHP
Legend Bench Press - 1x8 @ 300/ 1x6 @ 350
Low-to-High Fly - 1x7 @ 50/1 x @ 50
Weighted Pull Up - 1x10 @ 45/1x8 @ 45
Seal Row - 1x8 @ 85/1x7 @ 85
Band Curl - Blue x8/White x8/White x8
Band Push Downs - White x8/White x8/White x8
SBO DB Upright Row - 1x8 @ 50/1x8 @ 60/1x8 @ 60
Cash Out:
Band Pull Aparts - 3x8 @ White
Band Press - 3x8 @ White
AVG HR - 123 BPM
MAX HR - 151 BPM
@ Metfit
Reverse KB Bench - 1x7 @ 70/1x7 @ 70
Seal Row - 1x8 @ 70/1x8 @ 70
Two-handed KB Curl - 1x8 @ 97/1x8 @ 70
KB Skull-crusher - 1x8 @ 53/1x8 @
97
KB Rear Delt Row - 1x8 @ 70/1x8 @ 70
Cash Out:
Ring Face Pull - 5x5
Ring Pelican Curl - 5x5
Band Pull Aparts - 3x15 @ Blue
AVG HR - 123 BPM
MAX HR - 145 BPM
@ The Trails
Legend Bench Press - 1x8 @ 290/ 1x7 @ 340
Machine Fly - 1x7 @ 100/1 x @ 110
CG Pulldown - 1x8 @ 210/ 1x6 @ 220
Horizontal Row - 1x8 @ 210/1x8 @ 230
Band Curl - Blue x8/Blue x 8
Rope Pushdown - 1x8 @ 130/1 x 8 @ 140
Hammer Shoulder Press - 1x8 @ 165/1x8 @ 190/1x5 @ 210
Cash Out: Plate: Curl - OH Raise - Sweeps - 3x3 @ 35
AVG HR - 125 BPM
MAX HR - 154 BPM
@ Metfit
Legend Bench Press - 1x8 @ 270/ 1x5 @ 340
Machine Fly - 1x7 @ 70/ 1x8 @ 90
Pulldown - 1x8 @ 200/ 1x5 @ 220
Horizontal Row - 1x8 @ 200/1x7 @ 230
Band Curl - Gray x8/Blue x 8
Band Dip - Gray x8/Gray x 8
Hammer Shoulder Press - 1x8 @ 160/
Cash Out: Plate: Curl - OH Raise - Sweeps - 3x3 @ 45
AVG HR - 118 BPM
MAX HR - 141 BPM
@ Metfit
Reverse Valor Bar Bench Press - 1x4/1x3 @ 186lbs 🔴🟢
One-arm KB Row - 1x3/1x3 @ 125lbs
Double KB Shoulder Press - 1x5/1x5 @ 53lbs
Double KB Curls - 1x5/1x5 @ 53lbs
KB CG Press - 1x4/1x5 @ 70lbs
*Valor Swiss Bar - 26lbs
Cash Out: Rear Delt Row - 1x5/1x5 @ 70lbs
AVG HR - 120 BPM
MAX HR - 144 BPM
@ The Trails
