My training looked like this today:
Double Floor Presses- 40kg bells - 3x3 - 9 reps
Renegade Row - 40kg bell - 3x3 - 9 reps
Double Suitcase DL - 40kg bell - 3x3 each arm - 9 reps each arm
Shrug - 40kg bell - 3x3 - 9 reps
Then I did High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 10 minutes. According to the treadmill I burned 177 calories and reached a maximum heart rate of 180 beats per minute.
I finished with:
Windmills - 40kg bell -3x3 each arm
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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