My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Max Reps @ 410lbs - Got 12 reps!
Double DB Devils Press - 5x5 @ 35lbs
“Never stop training. The minute that you allow the mindset of “the gym will be there tomorrow” to permeate, the wheels fall off. Time is a cruel mistress. She is unforgiving and does not accept excuses or mediocrity. Walking into the gym each day is your way of kicking Father Time in the balls”. - John Welbourn
AVG HR - 126 BPM
MAX HR - 154 BPM
75 reps @ 15lbs
AVG HR - 132 BPM
MAX HR - 150 BPM
“Devil’s press is a combination of a double dumbbell burpee and dumbbell snatch. As a compound functional movement, the devil’s press recruits several upper and lower body muscle groups, multiple joints, as well as secondary stabilizing muscles”. - Swilverine.Com
5-10-15-20-15-10-5
Strict Press (75)
Ring Dips
Decline Push Ups
*NOT for time. 80 reps of each.
Cash Out:
Wall Walks
Devil’s Press - 25lbs
AVG HR - 125 BPM
MAX HR - 152 BPM
Anatomy of the Wall Walk to Handstand
In this exercise, almost all the active muscles contract isometrically.
We can see the chain of muscles that stabilize the body each time the body leaves the floor.
The deltoid muscles stabilize the shoulder in flex position, hands above head.
The rotator cuff stabilizes the shoulder joint.
The core muscles stabilize the spine.
The triceps stabilize the elbow joint and maintains elbow extension.
Target Muscles
+Deltoid
+Trapezius
+ Abdominal muscles
+ Triceps Brachii
Synergists Stabilizers
+ Deltoid
+ Trapezius
+ Abdominal muscles
+ Erector spinae
+ Serratus anterior
+ Triceps Brachii
*Via Muscle & Motion
