My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Reverse Bench Press (115lbs)
Seal Rows - (35lbs)
BP -22-15-13
Seal Rows - 22-15-13
*Try to get 50 reps in three sets.
Effective and painful!
*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.
Cash Out:
Reverse Grip BP: 50 reps @ 115lbs then, 5x5 @ 165, 3x3 @ 185 & 1x3 @ 215!
Seal Row - 5x5 @ 53lbs
AVG HR - 123 BPM
MAX HR - 152 BPM
128lbs (Elite 38lb bar) *2 inch deficit*
Kneeling High-to-Low Cable Fly - 2x16 @ 50lbs*
*Superset
Reverse Grip DB Press - 4x16 @ 25lbs
Reverse Grip BP - 4x8 @ 135lbs then 3 @ 185lbs
Strait Arm Pulldown - 4x16 @ 80lbs*
Dip Bar Pull Ups - 6x8*
*Superset
Close Grip Row - 2x16 @ 140lbs
Wide Grip Pulldown- 2x16 @ 120lbs
Cash Out:
Dynamic Front Lever - 3x5*
Supine DB Hollow Press - 3x5 @ 5lbs*
*Superset
Pseudo Planche Push Up - 3x5 (fingers to side)
