My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
50-40-30-20-10 reps of:
EZ Bar Curls @ 50lbs
EZ Bar Triceps Extensions @ 50lbs
Then,
5-10-20-30-40-50 reps of:
Plate Curls @ 25lbs
Plate Skull Crushers @ 25lbs
Alternate movements. Start with 50 reps of
Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.
Then, change exercises and go back up the pyramid from 5 to 50.
Cash Out:
Superman Flying Push Ups - 5x3
One-arm Push Ups - 3x3
AVG HR - 135 BPM
MAX HR - 161 BPM
5 Rounds For Max Reps
Reverse Bench Press - 127lbs
Reverse Grip Rows - 115lbs
Reverse Grip Press: 17-17-17
Reverse Grip Rows: 17-17-
250 total reps!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
Flying Superman Push Ups
“Pec Dec” Flyes
LeverEdge Bench Press - 200lbs
Flying Superman Push Ups - 4x8
Gironda Dip
Barbell Drag Curls - 45lbs
ISO Hold/DB Hammer Curls - 25lbs
V-Grip Chin Ups - 4x8
