My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
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!
L-Sit Pull Ups - 9-7-5x2
Guillotine Press - 160-170-180/165-175-185
KB Floor Press/Fly -
53-53-70/53-53-70
One Arm Kettlebell Row - 53-70-97/70-97-125(3)
Cash Out:
Ring Fly - 2x8
Banded C2B Chin Ups - 2x8*
*The band forces you to use stricter form. The outward force prevents you from killing for excessive swinging.
AM:
Chin Up - 20-30-40/25-35-45
Guillotine Press - 160-170-180/165-175-185
KB Floor Press/Fly -
53-53-70/53-53-70
Reverse-Grip Row -
160-170-180/170-180-190
“Reverse-grip rows better targets those stubborn lower lats. And because your hands are supinated, you’re automatically stronger because of the mechanical advantage and biceps involvement”. - Muscle & Performance
Cash Out:
Archer Push Ups - 2x8
KB High Pulls - 2x8 @ 36lbs
KB Pullovers - 2x8 @ 53lbs
Assisted One-arm KB Press - 2x3 @ 97lbs
PM:
100 Push Ups - AFAP - 3:49
Barbell High Pull - 5x10 @ 45lbs
AM:
Strict Pull Up - 15-25-35/20-30-40
Guillotine Press - 155-165-175/165-175-185
“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.
When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation
KB Floor Press/Fly -
35-53-70/35-53-70
Trap Bar Row - 155-165-175/165-175-185
Cash Out:
Ring Fly - 2x25
KB Pullovers - 3x8 @ 53lbs
PM:
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
I did 10x5 at bodyweight and 2x3 @ 55lbs. My forearm/grip strength was more of a limiting factor than anything else. Great pump across may arms and lats!
AM
Guillotine Press - 8x8 @ 145lbs *
Elevated Planche Push Ups - 8x8*
Plate Curls - 4x8- 35lbs (2-1-3
tempo)*
One-arm Kettlebell Reverse-Grip Row - 4x8 @ 70lbs
Iso Curls/ Prayer Pose
Kettlebell Reverse Curls - 4x8 @ 35lbs
Kettlebell Fly - 4x8*
Cash Out:
Elevated Planche Push Ups - 2x8*
Kettlebell Hammer Curls - 2x8 @ 35lbs*
*Superset
By far my favorite push up variation! They work your chest, triceps, shoulders AND biceps! Important infomoration for those working out at home with no equipment. You CAN train your whole body using only body-weight movements. —————————————————————PSEUDO PLANCHE PUSH-UPS “How can a push-up help you with the development of your biceps? We know; it sounds silly. And we agree with you.
That being said, the pseudo planche push-up is the exception to that rule; especially if you make one slight adjustment.
Instead of doing the push-up with your fingers pointing forward, do it with the fingers pointing backward.
This grip change, coupled with the mechanics of the exercise, will force your biceps tendon to do a lot of the heavy lifting.
How to do it:
1. Get in a high plank with your fingers pointing backward
2. Protract the scapula and lean forward as much as you can
3. When you find the maximum leaning point, descend to the bottom position of a push-up, then push yourself back up
4. Hold the lean throughout the entire movement.
You will feel your biceps work and your anterior deltoid burning.
The pseudo planche push-up is a difficult exercise, but it’s certainly worth your while as one of the best bodyweight bicep exercises”. -StrengthGang.Com
PM:
Headbanger Pull Ups - 6x8
Archer Push Ups - 6x8
Kettlebell Hammer Curls - 3x8 @ 53lbs
AM:
Guillotine Press - 8x8 @ 135lbs then, 2x5 @ 185lbs*
Kettlebell Fly - 8x8 @ 35lbs, then 2x5*
“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.
When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation
KB Hammer Curls - 4x8 - 35lbs*
Reverse-Grip Bent Over Row - 4x8 @ 155lbs*
*Superset
Iso Curls/ Prayer Pose
Cash Out:
Shield Pull Ups - 2x8
* Shield pull up is a special variation of the pull up where you pull your elbows in. Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body. Keeping your elbows together will fry your chest muscles which isn't common with pull ups or any pulling exercise.
Your chest muscles like the pectoralis major will get stronger and bigger, but the best benefits will happen to your arms. Your arms stay in a nice line during the repetition, which means you will hit more the brachialis muscle of the arms. Brachialis is the muscle on the side of the arm beneath the biceps. Your biceps are also heavily worked”. - Vavha Fitness
PM:
Foot Elevated Pseudo Planche Push Ups - 8x8
Drag Curl - 8x8 @ 45lbs
