My workout log for the last 16 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.
LeverEdge Shoulder Press - 210-220-230/220-230-240 then, got 320lbs for four reps!
DB Bent-Over Laterals - 30-35-40/35-40-45*
Seal Rows - 35-40-45/40-45-50*
*SuperSet
Cable Upright Rows - 140-150-160/150-160-170
Finish with superset of:
DB Shrugs @ 125lbs - 3x8
Planche Leans
Reverse Iron Cross Push Up - 3x8
V-Ups (Floor)
V-Cable Curls - 100-110-120/110-120-130
*finish with Standing High Cable Curls - 40x10/50x10/60x10
Dips - 55lbs-75lbs-95lbs/80lbs-100lbs-135lbs then 155x1
Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
Neutral LeverEdge Close Grip Bench Press - 180-210-230/210-230-250
Cash Out: Up & Down Headbanger Chin Ups - 3x5 @ 32lb chains then - 1x8 @ BW
Strict Pull Up - 32lbs-45lbs-64lbs/45lbs-64lbs-75lbs
LeverEdge Press - 230lbs-250lbs-270lbs/250lbs-270lbs-290lbs
Incline 1.5 DB Bench Press - 55lbs-60lbs-65lbs/60lbs-65lbs-70lbs
Dumbbell Row -80lbs-90lbs-90lbs/90lbs- 90lbs-95lbs then, Max reps @ 125lbs - 3 reps (couldn’t find the 85s)
Cash Out: Parralette Planche Push Ups - 3-3-5
Trap Bar DL - High Bar:
260x5x1
350x5x1
440x3x1
490x1
500x1
510x1
520x1 - Fail
Planche Push Up: Success! (sloppy as hell but progress). I have only been working the Planche for two weeks. I still have a long way to go but am amazed how fast progress comes when you continue to push.
Headbanger Pull Ups - 8x8*
LeverEdge Pulldowns - 8x8 - 90lbs
Incline Bench DB Kickbacks - 8x8 - 15lbs (2 sec hold)
LeverEdge Close Bench - 8x8 - 210lbs
*To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique
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Cash Out:
1RM Dip - Failed @ 180lbs (got halfway up) then got 171.5lbs (1.5lb PR!)
DB Lateral Raise – 20lbs
DB Bent-over Laterals - 20lbs
*Superset (15 second rest)
Seal Row - 35lbs
Cable Upright Row - 100lbs
*Front & Back Lever in between sets
Cash Out:
Dumbbell Lateral Up & Outs - 3x8 @ 15lbs
Max TRX HSPUs - 5, then 7!
Incline Dumbbell Press - 65lbs*
Low-to-High Cable Flyes - 50lbs*
Gironda Dips - 4x8
Zottman Curls - 4x8 @ 25lbs*
EZ Bar Arm Blaster Curls - 4x8 @ 75lbs*
Arm Blaster Rope Hammer Curls - 4x8 @ 100lbs
Cash Out: Incline Chin Up/Bar Curls - 4x8 - 32lb chains
*Superset
GIRONDA DIP BREAKDOWN
No matter what bench or bar you actually perform the dips on, form is the real key.
Trap Bar Deadlifts - 10x3 @ 315lbs
Back Lever: Success!
*First time I have ever got it. Held it for about 5 seconds. It seems 10x harder than the Front Lever to me. #ScrewFatherTime
L-Sit Pull Ups - 32lb Chains
Triceps Extensions - 45lb plate
Wide Cable Rows - 4x8 @ 130lbs
Incline Bench DB Kickbacks - 4x8 @ 12lbs
*Superset
Cash Out: Triceps Extensions - 3x5 @ 100 LB plate
Cable Lateral Raise - 30lbs
Cable Bent-over Lateral Raise - 30lbs
Prime Handle Upright Row - 100kbs
V-Handle Close Grip Pulldowns - 5x5 @ 180lbs
Neutral-Grip Sternum Chin-Up - 3x8*
Reverse Iron Cross Push Ups - 3x8*
*Superset
Neutral-Grip Sternum Chin-Up
If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.
Incline Dumbbell Press - 60lbs
Low-to-High Cable Flyes - 50lbs
Gironda Dips - 4x8
Zottman Curls - 4x8 @ 25lbs
Fat Bar Spider Curls - 4x8 @ 15lbs
Fat Bar Headbanger Chin Ups - 3x15
*Superset
GIRONDA DIP BREAKDOWN
No matter what bench or bar you actually perform the dips on, form is the real key.
Did about 15 attempts - the longest I can’t currently hold it is 3-4 seconds. Goal is ten. I can’t train it too often because the amount of strain it puts on the tensions in my elbows.
“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.
“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness
Cash Out: Farmers Carries - 10X30M @ 160lbs
Neutral Sternum Pull Ups - 8-8-6-6-6-5-4-4
Wide Cable Rows - 120lbs
Incline Bench DB Kickbacks - 15lbsClose Football Bar Bench Press - (57lb
Bar) - 6x8 @ 147lbs
Cash Out: Front Lever 8x10 seconds
3x8 Plate SkullCrushers
DB Bent-Over Laterals - 30lbs*
Lying Reverse Seal Swings - 30lbs*
Seated Snatches - 30lbs*
*Triset (alternated all three exercises with a 30 seconds rest in between each set)
Delt Sweeps - 3x8 @ 45lbs then 1x3 @ 100lbs
Reverse Iron Cross Push Ups - 3x8
Incline Dumbbell Press - 55lbs*
Seated Low-to-High Cable Flyes - 40lbs
Gironda Dips - 4x8
Headbanger Pull Ups - 4x8 @ 32lb chains
Zottman Curls - 4x8 @ 25lbs
Football Bar Hammer Curls - 4x8 @ 95lbs
Cash Out:
60 second negative chin up!
Front Lever Practice
I finished my biceps and chest workout with a super slow negative chin up lasting 60 seconds. Super difficult. I was shaking the whole time.
Quasi-Isometric Training
This is what it’s called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.
So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.
It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.
Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation
5 Snatch Grip Deadlifts OTM for 30 minutes @ 185lbs for 150 total reps
Planche practice: Did about 10 attempts. Trying to progress from a tucked planche into a half straddle planche. That sucked after 150 deadlifts!
Pull Ups - 8x8
Rope Rows - 42.5lbs
Dumbbell High Pull - 4x8 @ 35lbs
Hex Press - 8x8 @ 35lbs
Medicine Ball Close Push Ups - 8x8
Bent-over DB Kickbacks - 15lbs
Cash Out: Front Lever Practice
* Hartford Marriott
DB Bent-Over Laterals - 25lbs*
Lying Reverse Seal Swings - 25lbs*
Seated Snatches - 25lbs*
*Triset (alternated all three exercises with a 15 seconds rest in between each set)
Delt Sweeps - 4x8 @ 35lbs
Reverse Iron Cross Push Ups - 4x8
Delt “sweeps” work well for high reps in metabolic stress fashion: The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.)
If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps. Start light and play around with it until you can feel the contraction.
Reverse Iron Cross Pushups: Lie face up on the floor with your arms outstretched. Your knees should be bent. Now push into the floor with your forearms to bring your torso off the floor. Lower and repeat.
Ring Push Ups*
LeverEdge Bench Press - 235lbs*
Seared Horizontal Cable Flyes - 30lbs*
EZ Bar Drag Curls - @ 50lbs*
Zottman Curls - @ 20lbs*
Double KB Curls - @ 35lbs*
*Triset
*15 Second Rest
3 Trap Bar Deadlifts OTM for 25 minutes @ 315lbs
then, 405x1, 495 - FAIL
Dumbbell “Runs” - 4x30 @ 160lbs (80s)
Cash Out: Front Lever - 22 seconds then 25 seconds! (5 second PR!)
L-Sit Pull Up into Front Lever - 5x4
Cable Rows - 110lbs
Incline Bench DB Kickbacks
LeverEdge Close Bench - 200lbs
L-Sit Pull Up into Front Lever!
—————————————————————Combined with the L-sit pull-up you’ll fatigue in the lats very fast so just aim for 4-6 reps and hold the lever longer - IE 1s/2s/3s to increase the difficulty”. - @lachlanfyfe
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Cash Out:
Max Dips @ 1/2 BW (80) - Got 16
Max Pull Ups @ 1/2 BW (80) - Got 4
DB Bent-Over Laterals - 25lbs*
Lying Reverse Seal Swings - 25lbs*
Seated Snatches - 25lbs*
*Triset
Cash Out: TRX Inverted Iron Cross attempts
Pseudo Modified Planche Push Ups*
LeverEdge Bench Press - 235lbs*
Low-to-High Cable Flyes - 6x8 @ 50lbs
Under-the-Bar Headbanger L-SIt Chin Ups - 8x8*
Zottman Curls - 8x8 @ 20lbs*
*Superset
Cash Out: Planche Practice
