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.
*AMRAP in each movement. Rest 90 seconds then do it again!
Bent-Over Rows - 55/55
Overhead Press - 37/32
Upright Rows - 30/25
117/112 - 229 reps with 45lb Bar
The pump is real on that one! The upright rows were brutal!
Cash Out:
Overhead Plate Raise - 3x8 @ 25lbs
Slightly BO Plate Lateral Raise - 3x5 @ 25lbs
Banded Face Pull - 3x8
Devil’s Press - 2x5 @ 15lbs
AVG HR - 119 BPM
MAX HR - 165 BPM
Reverse Incline DB Press - 50lbs*
LeverEdge High Row - 90lbs*
*Superset
Banded High Pull - 8x8 (Orange)
Ring Fly - 8x8
Cash Out :
Banded Dips - 3x8 @ Gray
AVG HR - 123 BPM
AMX HR - 146 BPM
Six-Way-Delt-Raise - 15lbs
“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.
You won't need much weight for this one. We're going for time under tension and burn.
Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”. - T Nation
Lying Seal Swings - 20lbs
DB Shrugs -75lbs
Planche Leans
Back Widow
DB Press - 75x1
AMRAP 20:
5 EZ Bar Curls (70)
5 Close Grip Push Ups
32 rounds. - 160 reps each
Cash Out:
In as few sets as possible:
100 Banded PushDowns
100 Banded Curls
*Red Band
Green Band Curls - 2x25
Reverse Incline DB Press - 45lbs*
Close Grip Pulldowns - -130lbs*
*Superset
Banded High Pull - 8x8 (Orange)
Low-to-High Cable Fly - 50lbs
*Superset
Cash Out :
Max Rep Dips @ 135lbs - got 6!
Shoulder Barbell Complex...
6 hang snatches
6 snatch grip presses
6 clean grip presses
6 hang cleans
6 high pulls
*all at 45lbs. Repeat two times for 90 total reps.
“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation
Then,
10-8-6-15
LeverEdge Shoulder Press - 200-220-250-180
Then, 270x6, 320x1
Lean Back Cable Lateral - 50-60-70-40
Prime Handle Upright Row - 110-130-150-90
Cash Out: Plate Lateral Raises @ 45lbs
AVG HR - 121 BPM
MAX HR - 154 BPM
Chin Ups - 4x8 @ 25lbs
Dips - 4x8 @ 25lbs
EZ Bar Curls - 4x8 @ 80lbs
Rope Pushdowns - 4x8 @ 100lbs
Crouching Cable Curls - 4x8 @ 100l s
Fat Bar Pushdowns - 4x8 @ 100lbs
Cash Out:
EZ Bar Curls - 2x25 @ 40lbs
Fat Bar Chin Ups - 3x10
AVG HR - 128 BPM
MAX HR - 154 iBPM
150x3
240x3
330x1
420x1
510 - FAIL
460x1
420x3
420x1
420x1
420x1
420x1
420x1
420x1
420x1 - barely held on at the top!
My grip is definitely the limiting factor. Barely held on at the top on the last few reps!
Cash Out:
1 Arm DB Snatch :
75x1
80x1
85x1
90 - FAIL
@ Fishkill Gold’s
5 Rounds For Max Reps
EZ Klokov Press - 40lbs
EZ Bar Wide Grip Upright Row - 40lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
EZ Bar Overhead Raise - 10x8 @ 40lbs
AVG HR - 125 BPM
MAX Hr - 148 BPM
EZ Bar Curls - 70lbs
Red Band Dips
*Superset
Arm Blaster Rope Hammer Curl - 8x8 @ 100lbs
Rope Pushdowns - 8x8 @ 100lbs
*Superset
AVG HR - 116 BPM
MAX HR - 142 BPM
Reverse Incline DB Press - 45lbs
Wide Grip Pulldowns - -130lbs
*Superset
Banded Snatches - 8x8 (Red)
Low-to-High Banded Fly - Red
*Superset
Cash Out :
Slow Chest Dips - 3x8
Headbanger Muscle Ups
AVG HR - 120 BPM
AMX HR - 142 BPM
12 Rounds For Time:
5 Pike Handstand Push Ups
11 Hang Power Snatches (65)
23:15
*RX is full power snatch at 95 & HSPUs
AVG HR - 130 BPM
MAX HR - 157 BPM
Chin Ups
Close Grip Push Ups
Offset DB Curls - 35lbs
Pushdowns - 60lbs
Cash Out:
Pelican Curls - 5x5
AVG HR - 124
MAX HR - 141
*@ Planet Fitness Clifton Park
Hanging Ring Fly*
Pull Ups*
Superset
Strict Muscle Ups - 2-2-2-3-3/12 reps
Low-to-High Cable Fly - 20lbs
Low Machine Rows - 70 each side
Cash Out :
Green Band Push Ups
AVG HR - 123 BPM
AMX HR - 148 BPM
@ Planet Fitness Clifton Park
LeverEdge Klokov Shoulder Press - 110lbs*
Lean-back Lateral Raise - 50lbs*
*Superset
Delt Sweeps - 4x8 @ 35lbs*
Overhead Plate Raise - 4x8 @ 35lbs*
*Superset
Cash Out:
Back Widow - 6x8
AVG HR - 115 BPM
MAX HR - 142 BPM
Chin Up - 8x8
Close Grip Vertical Bench Press - 120lbs
*Superset
Iron Man Arm Complex…
5 Pull Ups
5 Headbanger Pull Ups
5 Dips
5 Headbanger Pull Ups
5 Pull Ups
2 times through - 50 reps
Brutal.
Triceps Pushdowns -4x8 @ 120lbs
EZ Bar Curls - 4x8 @ 60lbs
*Superset
Cash Out:
Max Red Band Dips - 30!
AVG HR - 125 BPM
MAX HR - 150 BPM
Reverse Incline DB Press - 40lbs*
Close Grip Pulldowns - -120lbs*
Superset
Banded Snatches - 8x8 (Red)
Low-to-High Cable Fly - 40lbs
Cash Out :
Reverse Incline DB Press - 3x5 @ 60lbs
50 Push Ups - AFAP - 48 seconds
AVG HR - 124 BPM
AMX HR - 147 BPM
@ 322lbs (161lbs each hand)
Trying to hold 2x your bodyweight for 30 seconds is no joke!
PR One - 15 Minutes:
Klokov Press - 75lbs - 100 reps
Barbell Upright Row - 75lbs - 100 Reps
AVG HR - 130 BPM
MAX HR - 148 BPM
3 minute rest
Cash Out:
Death By Ring Dip…
Complete one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed
15 rounds plus 12 reps (132 reps - 46 rep PR!) .
AVG HR - 129 BPM
MAX HR - 152 BPM
PR One - 15 Minutes:
Low-to-High Fly - 70lbs -90 Reps
Wide Strict Pull Ups - 90 reps
AVG HR - 128 BPM
MAX HR - 150 BPM
3 minute rest
PR Two - 5 Minutes:
Reverse Incline DB Press - 35lbs - 50reps
High Cable Row - 50lbs - 50reps
AVG HR - 137 BPM
MAX HR - 163 BPM
280 total reps in 20 minutes.
@ Viking Hotel
