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.
Wide Grip Pull Ups - 10lbs
Barbell High Pull - 95lbs
DB Pullovers - 65lbs
Tate Press - 25x2x6, 35x2x6, 45x2x6
Floor Close Grip Neck BP - 135lbs
Triceps Extension - 60lbs
Barbell Kickbacks - 75lbs
Cash Out: Thick Bar Super Slow Negative Pull Up - 52 seconds
Reverse incline bench dumbbell side lateral raises – 20lbs*
Bent-over DB Laterals - 20lbs*
*Superset
Wide Barbell Upright Row - 65lbs*
Dumbbell Shrugs - 105lbs*
*Superset
Cash Out: Overhead Plate Raise - 6x6 @ 45lbs
5 Snatch Grip Deadlifts OTM for 20 minutes @ 195lbs*
*on two 45lb bumper plates
then, I got 3 reps @ 315lbs!
That’s exactly 2x my body weight as of this morning!
Grip is definitely a limiting factor. Dropped the last rep at the top because I couldn’t hold on anymore.
Wide Grip Pull Ups
Barbell High Pull - 95lbs
DB Pullovers - 60lbs
Close Neck Bench Press - 135lbs
Triceps Extension - 60lbs
Barbell Kickbacks - 65lbs
Standing Lateral Rouses - 20lbs (15s)
Bent-over DB Laterals - 20lbs (15s)
Wide Barbell Upright Row - 60lbs (15s)
Dumbbell Shrugs - 100lbs (15s)
Smith Machine Rear Shrugs - 275lbs
Hang Power Cleans - 115lbs
Overhead Plate Raise - 6x6’@!45lbs,
then 1x25 @ 25kbs
Seated Calf Raise -
5x15 @ 160lbs
6x6 @ 260lbs
6x6 @ 340lbs
Cash Out - DB Shrugs - 4x6 @ 140lbs
5 Snatch Grip Deadlifts OTM for 20 minutes @ 185lbs*
*on two 25lb bumper plates
Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:
"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.
If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.
This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.
If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".
3 Rounds
Run 400m
7 Bar Muscle Ups
7 Clean and Jerks (95)
7 FR Lunges (95) – per leg
18:18
Neutral Grip C2B 8-8-8-6-5-5-7-7
Barbell High Pull - 70lbs
LeverEdge Rows - 140lbs
LeverEdge Close Bench - 160lbs
Triceps Extension - 45lbs
Reverse Barbell Kickbacks - 45lbs
AM
Standing Lateral Raises - 15lbs 15s)
Bent-over DB Laterals - 15lbs (15s)
Wide Barbell Upright Row - 50lbs
Dumbbell Shrugs - 80lbs (15s)
PM
Hang Power Cleans - 8x8 - 75lbs (15s)
Overhead Plate Raises - 25lbs (15s)
Smith Machine Rear Shrugs - 8x8 - 255lbs (15s)
LeverEdge Incline Press - 140lbs
Incline Dumbbell Press - 40lbs
Low-to-High Cable Fly - 40lbs
Barbell Drag Curls - 40lbs
Dead-stop Hammer Curls - 25x4/30x4
Double Cable Curls - 50lbs
Cash Out: Ring Flys - 5x5
*Rested 15-30 seconds in between sets
@ SS&C
Smith Machine Incline Guillotine Press - 135lbs (15s)
Incline Dumbbell Press - 40lbs (30s)
Low-to-High Cable Fly - 40lbs (30s)
Barbell Drag Curls - 45lbs (30s)
Zottman Curls - 12lbs (30s)
Cash Out:
Hammer Curls - 3x8 @ 35/45/55
Barbell Curls - 3 reps at 115 - slow negative
8 Hang Power Cleans (95)
200M Hill Run
12 rounds plus 8 reps
