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.
Strict Bar Muscle Up - 5x3
The Shoulder Shocker
Reverse Incline DB Press - 35-45-55-30
Pull Downs - 155-175-195-135 then, 200x10
Banded Bear Push Ups - 10-8-6-15 (Red)
L-Sit Headbanger Pull Ups - 10-8-6-15
50 “Runs” x 30M @ 185lbs
29:40
AVG HR - 134 BPM
MAX HR - 159 BPM
“Weighted carries have been shown to have a positive impact on metabolic rate. Due to the full body muscular activation of the yoke walk the energy demand on the body is much higher. You can see increases in resting metabolic rate throughout a workout and some times after doing walks, which can have a positive effect on overall body composition”. - Barrbemd
5x8 of:
Hang Clean & Press
Snatch Grip High Pull
Klokov Press
*Triset @ 50lbs
Hang Muscle Snatch - 8x8 @ 50lbs
DB Shrugs - 5x8 @ 75lbs
Tuck Planche Push Ups - 2x4
Reverse Iron Cross Push-Up - 2x8
Seated DB Curls - 35-40-45-30
Red Banded Dips -10-8-6-15
DB Waiter Curls - 30-40-50-25 then, 60x5, 80x5 & 100x3
Rope Triceps Pushdowns - 70-90-110-60
Gironda Dips
Pull Downs - 150-170-190-130
then, 205x3 & 250x1 (negative @ 15 second/s)
Banded Decline Push Ups - 10-8-6-15 (Orange)
Dynamic Front Lever - 5x3
Gironda Dips:
“You must use a parallel bar that is 33" wide, if it is not you will not receive the benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward.
Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs.
Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion”. - Elite Lifts
135x3
225x3
315x3
365x1
405x1
455x1
480x1
500 - FAIL x2
Pretty happy with 480lbs while mainly only pushing with my left leg.
Herniated Disk & Sciatica - GFY
AFAP - 25-20-15-10-5:
Close Grip Bench Press 135
Hang Power Clean 75
Chin Up
18:20 - 2:51 PR!
Cash Out:
Seated Free Range Biceps Curl - 3x8 @ 40llbs
Max Dips @ 20lb Vest - 35 reps
Reverse Vertical Bench Press -
135-150-165-120
Pull Downs - 145-165-185-125
then, 205x3 & 250x1 (negative @ 15 second/)
Decline Push Ups - 10-8-6-15 (20lb Vest)
Headbanger Pull Up -15-10-8-6 (20lb Vest)
Cash Out -
Front Lever - 3 seconds with 20lb Vest!
5x3 @ 135lbs - 15 reps
5x5 @ 115lbs - 25 reps
5x7 @ 95lbs - 35 reps
5x9 @ 75lbs - 45 reps
110 reps total
Cash Out: Hang Muscle Snatch - 5x5 @ 75lbs
AVG HR - 135 BPM
MAX HR - 149 BPM
—————————————————————-
“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.
By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.
They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge.
Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems.
Lateral Plate Raise - 25-35-45-25
Lean Back Cable Lateral -
70-80-90-60
Incline Seal Swings - 20-25-30-15
Hang Clean & Press - 3x8 @ 65lbs
Cash Out:
Hang Clean & Press - 5x5 @ 95lbs
Seated DB Curls - 30-35-40-25
Smith Reverse-Grip Press -
135-155-175-115
*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.
Double Leaning High Clable Curls - 30-50-50-30
Rope Triceps Extensions
110-130-150-90
Cash Out:
Reverse Bear Push Ups - 3x5
Goblet Squat KB Curls - 3x5 @ 53lbs
Double KB Curls - 3x8 @ 35lbs
Biceps Static Flex
Reverse Leveredge Bench Press -
200-220-250-180
Pull Downs - 140-160-180-120 then, 200x3 & 220x3
Low-to-High Fly - 40-50-60-30
Headbanger Pull Up -15-8-6
Cash Out -
Front Lever into two close grip strict muscle ups
150x5
240x3
330x1
420x1
Hang Muscle Snatch - 8x8 @ 45lbs
First day back from Florida and have a sugar hangover from ice cream I ate last night. Lake still killing me from sciatica but I just wanted to move.
3 Rounds For Max Reps
Mutt Bar Klokov Press - 44lbs
Mutt Bar Wide Grip Upright Row - 44lbs
30-30-30 reps each. 180 total reps
Cash Out:
Mutt Bar Overhead Raises - 3x8 @ 44lbs
Mutt Bar Klokov Press - 5x15 @ 44lbsi
5 Rounds For Max Reps
Mutt Bar Curls - 33lbs
Close Grip Push Ups
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Mutt Bar Hammer Curls - 3x12 @ 33lbs (3-1-1- tempo)
Ab Wheel Push Ups - 3x200
Roof Sternum Chin Ups
Ring HSPUs - 5x5
21-15-9
Ring Dips
Push Ups
4:01
Cash about:
Muscle Snatch - 3x8 @ 45lbs
Klokov Press - 3x8 @ 45lbs
135x3
225x3
315x3
365x1
405x1
455x1
475x1
Very happy with 475lbs after a 3+ week layoff from deadlifts.
Sciatica - GFY
Just needed to pick up something heavy!
As Fast As Possible:
Complete 5 rounds of the repetitions in the order written. After each set of Push Ups, you must take a 3 minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)m
Round 1: 1:03/4:03
Round 2: 1:01/8:04
Round 3: 1:04/12:08
Round 4: 1:23:16:31
Round 5: 1:17/17:48
250 reps in 17:48. Brutal.
Cable Lateral Raise - 4x8 @ 15lbs
Bent-over Cable Lateral -4x8 @ 15llbs
Lying Seal Swings - 4x16 @ 15lbs
Six-Way-Delt-Raise - 5x5 @ 15lbs
DB Shrugs - 3x16 @ 75lbs
Slightly Bent-over Plate Lateral - 3x8 @ 25-45-45
Seated Snatches - 3x5 @ 30lbs
5 Rounds For Max Reps
Bench Press, Bodyweight plus 20lbs - 175lbs
Strict Pull-ups - plus 20lbs
Bench Press - 114-14-14-14-20 - 76 reps @ 175lbs
Pull up - 14-14-14-14-20 - 76 reps @ 20lbs
* 11 rep PR on Bench Press & Pull Ups!!!
Cash Out:
Barbell Bodyweight Row - 3x10
TEX Hanging Fly - 3x18
Trap Bar Press:
110x5
120x5
130x3
140x1
150x1
155x1
Sledgehammer Push Ups - 3x3
Dynamic Front Lever - 3x5
