My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Wide Grip Pull Down - 130-140-150/140-150-160
Vertical Guillotine Press - 180-195-210/195-210-225
Incline DB Bench Press -
60-70-80/70-89-90
One-arm DB Row - 90-95-100/95-100-105 then, 125x3
Cash Out:
TRX Fly - 3x8 @ 40lbs
Weighted Dynamic Front Lever - 3x3 with 8lb ball
Roof Dynamic Front Lever - 15x5 - 75 reps. *These smoke your back and triceps
One-Arm Kettlebell High Pull - 3x8 @ 35lbs
Kettlebell Triceps Extensions - 3x8 @ 35lbs
*Superset
TRX Rows - 8x8
TRX Extensions - 8x8
* Superset
Kettlebell Lying Extensions - 4x8 @ 35lbs
Kettlebell Rows - 4x8 @ 35lbs
*Superset
Cash Out: Roof Dynamic Front Lever ——————————————————————————————————
“By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts.
It’s one of the top bodyweight exercises for a good reason! It’s the ultimate display of straight-arm pulling prowess, challenging your body to such an extreme skill!
Holding your entire body face up, straight, and outstretched gives you all the strength you need for your lats, arms, delts, chest and abs". - Bodyweight Training Arena
——————————————————————————————————
Seal Row (shoulders)– 20lbs^
Lying Reverse Seal Swings - 20lbs*
*Superset (15 second rest)
Lean Back Cable Laterals - 8x8 @ 40lbs*
Cable Upright Row - 90lbs*
*Dynamic Front Lever in between sets
Cash Out:
Overhead Cable Raise - 3x8 @ 50lbs
Overhead Ring Lean-Outs - 3x8
Dynamic Front Lever- 5-3-1x2
Ring Push Ups - 18-14-10x2
Ring Fly - 9-7-5x2 - 20lb Vest
One-arm High Ring Rows - 9-7-5x2 - 20lb Vest
One-arm High Pulley Rows - “There is no better lat spreader than this - the one arm pulley row! You can keep your hip and pelvis back will you let the arm go up and away from your hips… Placing an amazing tension on the lats”. - @ athleanx (used rings in garage. #PandemicProblems$
Cash Out:
Max Reps Push Ups in 60 seconds (20lbs Vest) - 52 (40 consecutive!). Next stop 60 consecutive.
Dynamic Front Lever (10lb ankle weighs) - 3x3
Dynamic Scapula Front Lever- 5-3-1x2
Guillotine Press - 165-175-185/170-180-190 then, 225x6
KB Press -53-70-70x2*
*arms below parallel
One Arm Kettlebell Row - 70-70-97/70-97-125(3) then, 1 rep @ 203lbs
PM:
Afternoon Session: Bench Press - 8x3 @ 205lbs (60 second rest)
Felt solid after all training today. 225x10 is in my sights!
Smith Machine Press - 6x6 @ 185lbs
Machine Fly - 6x6 @ 85lbs
Rolling Medicine Ball Push Up - 6x6 per arm
Face Pull - 6x8 @ 50lbs
Dynamic Front Lever - 6x6
Close Grip Row - 6x6 @ 130lbs
Low-to-High Cable Rows - 6x6 @ 15lbs
Finished with some cable front levers (tried to defend while remaining strait!
