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.
Lateral Raise - 20lbs
Ben-over Lateral Raise - 20lbs
Rear Delt Machine Fly - 4x8 @ 130lbs
Overhead Plate Raise - 4x8 @ 40lbs
Cash Out: Standing DB Press - 3x5 @ 65lbs
30 second sprints at 12MPH (5 minute mile). Terrible.
AVG HR - 120
MAX HR - 156
@ Planet Fitness Vestal
5 Rounds of:
5 Hammer Grip Pull Ups
5 Headbanger Pull Ups
15 Dips
5 Headbanger Pull Ups
5 Hammer Grip Pull Ups
*20lb Vest
Cash Out:
DB Curls - 5x5 @ 25lbs
DB Extensions - 5x5 @ 50lbs
AVG HR - 119 BPM
MAX HR - 146 BPM
@ Planet Fitness Vestal
Elite Swiss Barr BP - 132-162-192-132
LeverEdge High Row - 90-120-150-90
Low-to-High Cable Fly - 40-50-60-30
L-Sit Pull Ups -10-8-6-15 (15 - Wide Grip)
AVG HR - 130 BPM
MAX HR - 156 BPM
Forward & Reverse Sled Drag @ 193lbs
“The sled pull is a full-body strength-based cardio exercise. The exercise can help strengthen your quads, hamstrings, glutes, lower back, and calf muscles in one movement. The backward sled pull puts a greater emphasis on your back, glutes, and hamstrings”. - Fitness Volt
AVG HR - 125 BPM
MAX HR - 146 BPM
Lateral Raise/Overhead Raise Combo @ 20lbs
Cash Out: DB Upright Row - 4x8 @ 20lbs
AVG HR - 121 BPM
MAX HR - 151 BPM
Zottman Curls - 20lbs
Triceps Extensions - 20lbs
Mutt Bar Curls - 44lbs
Mutt Bar Triceps Extensions - 44lbs
Cash out:
KB Curls - 3x5
KB Isometric Curl Holds - 4x @ 20+ seconds
“Static holds are the unused key to gaining muscle and strength. Pulling or pressing against an immovable object, or even resisting a load over extended duration are great ways of triggering large amounts of mechanical tension and metabolic stress. They’re brutal, they’re hard. But hell will they result in muscle growth”.
Reverse Dumbbell Floor Press*
Bent-over Rows*
Dumbbell Fly*
Dumbbell High Pull*
Cash Out:
TRX Fly - 3x5
TRX Row - 3x5
* Superset @ 30lbs
AVG HR - 120 BPM
MAX HR - 152 BPM
5 rounds for Time:
One-arm Devils Press - 5/5 @ 25lbs
400M Run
20:31
The Devil Press is a potent, full-body movement that combines the movement pattern of a Burpee with the load of a dumbbell or kettlebell. The athlete will challenge their strength, flexibility, and—when performed at higher speeds—cardiovascular endurance
AVG HR - 141 BPM
MAX HR - 169 BPM
Chest to wall HSPUs more properly mimics the way your body will move in a freestanding handstand pushup. When doing it back-to-wall, you're encouraging high back arch and also allowing for wide elbows - which makes the movement easier to perform. This version is a lot more difficult.
Cash Out: Iron Cross Reverse Push Ups - 3x8
4 Rounds - 30 reps each round
Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 44lbs - Hammer Grip
30 reps each round. 240 total reps
Cash Out:
Mutt Bar Hammer Curls - 2x16 @ 66lbs - 4 Wide, 4 Closer, 4 Hammer Grip & 4 Wide
Isometric Static Flex
Pelican Curls - 5x5
Around-the-World Pull Ups - 2x3/3
One of the most challenging, yet effective bodyweight exercise for targeting your biceps.
How To Do It: As you lower, your arms will extend behind you, your elbows should have neutral rotation. While lowering forward, your palms will begin to face forward. Make sure you keep a nice flat back. Do not extend to full elbow extension unless you are advanced in the exercise, as it can place a lot of pressure on the elbows. Keeping the elbows pulled together being your back, use your biceps to pull you back up to the beginning form.
AVG HR - 123 BPM
MAX HR - 164 BPM
5 Rounds For Max Reps/
Mutt Bar Reverse Floor Press - 66lbs
Mutt Bar Rows - 66lbs
Reverse Grip Floor Press: 30-30-30-30-30
Reverse Grip Rows: 30-30-30-30-30
300 total reps!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out: Ab Wheel Push Ups
Feels like 104! ☀️🔥
5x15 @ 33lb bar - 75 reps
7x5 @ 66lb bar - 35 reps
AVG HR - 124 BPM
MAX HR - 153 BPM
5 Rounds For Max Reps
Mutt Bar Klokov Press - 33lbs
Mutt Bar Wide Grip Upright Row - 33lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Mutt Bar OH Raise/Klokov Press - 5x8/8 @ 44lbs
5 Rounds - 30 reps each round
Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Close Grip Floor Press - 33lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Mutt Bar Hammer Curls - 2x16 @ 55lbs - 4 Wide, 4 Closer, 4 Hammer Grip & 4 Wide
Isometric Static Flex
Roof Sternum Pull Ups - 3x5
AVG HR - 125 BPM
MAX HR - 155 BPM
Elite Swiss Barr BP - 127-157-187-127
Standing Close Grip Lat PullDowns - 60-90-120-50
Low-to-High Cable Fly - 40-50-60-30
Shield Pull Ups -10-8-6-15 (15 was regular pull ups)
AVG HR - 118 BPM
MAX HR - 153 BPM
“The L-sit and the pull-up are spectacular strength-builders all on their own. Combining them into an L-sit pull-up brings out previously untold benefits all into the same exercise. You’ll be skyrocketing your full-body coordination, all the while bringing your core strength to a completely new level. Learning the L-sit pull-up might require quite a bit of dedication and practice, but putting in the sweat will pay you back in spades”. - Barbend
Cash Out:
Human Flag Practice
Did 4 attempts - the longest I can’t currently hold it is 8-9 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
I did all three workouts consecutively with 5 five minute rest in between:
“Jack”
AMRAP: 20
10 Push Presses (75)
10 Kettlebell Swings (35)
10 Box Jumps (20)
10 Rounds + 10 reps
Rest 5 minutes
“Justin”
30-20-10 Reps for Time
Back Squats (3/4 BW)
Bench Presses (3/4 BW)
Strict Pull-Ups
@ 115lbs
22:47
Rest 5 minutes
“Jaiden”
21 Kettlebell Windmills (35) - Right Arm
50 Flutter Kicks (4 count)
21 Kettlebell OSH (BW) - Left Arm
50 Push Ups
21 Kettlebell Windmills (35) - Left Arm
50 Flutter Kicks (4 count)
21 Kettlebell OHS (BW) - Right Arm
16:49
*All three workouts in honor of my triplet 18 year olds - Jack, Justin and Jaiden - who are off to college next week!
Severely scaled everything! That was still no joke!
AVG HR - 126 BPM
MAX HR - 175 BPM
Purple Band Curls - 5x15
Purple Band Pushdowns - 5x15
Blue Band Curls - 3x5
Blue Band Pushdowns - 3x5
Cash Out:
Orange Band Curls - 2x25
Orange Band Pushdowns - 2x25
AVG HR - 121 BPM
MAX HR - 145 BPM
TRX Ring Fly*
TRX Rows*
*Superset
Low-to-High Cable Fly - 3x8 @ 20lbs
Underhand Machine Rows - 3x8 @ 70lbs each side
Cash Out :
Green Band Push Ups - 1x25
Green Band Bead Push Ups - 1x5
@ Planet Fitness Clifton Park
10x5 @ 30lbs
3x5 @ 40lbs
2x5 @ 50lbs
2x2 @ 60lbs
1x1 @ 70lbs
AVG HR - 125 BPM
MAX HR - 163 BPM
*Planet Fitness - Clifton Park, NY
DB Lateral Raise /DB Bent-over Lateral Combo - 3x8 @ 20lbs
Face Pull /Rear Fly Combo - 8x8
Cash Out:
DB Shrugs - 3x16 @ 75lbs
Plate Lateral Raises - 3x8 & 25lbs
AVG HR - 118 BPM
MAX HR - 153 BPM
Reverse Incline DB Press -45-55-65-40
Standing Close Grip Lat Pulldown - 40-60-80-40
Low-to-High Cable Fly - 40-50-60-30
Shield Pull Ups -10-8-6-15
“A shield pull up is a special variation of the pull up where you pull your elbows in. Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body. Keeping your elbows together will fry your chest muscles which isn't common with pull ups or any pulling exercise.
Your chest muscles like the pectoralis major will get stronger and bigger, but the best benefits will happen to your arms. Your arms stay in a nice line during the repetition, which means you will hit more the brachialis muscle of the arms. Brachialis is the muscle on the side of the arm beneath the biceps. Your biceps are also heavily worked”. - Vavha Fitness
140x3
230x3
320x3
410x1
505 - FAIL
505 - Success!*
First time pulling over 500lbs in over two months!
@ 153lbs
AVG HR - 119 BPM
MAX HR - 144 BPM
I was reading about David Goggins wanting to break the world pull up record (4,000+) and I was inspired to challenge myself.
I decided to do 500 pull ups.
I did them in set of five while changing my grip thought the 100 sets.
The fist 250 went pretty fast - 35:30
Feeling great at 300 - 41:40 & 350- 49:05
At this point I switched to 100% hammer grip and the pace slowed down.
400 - 55:20
450 - 1:04:04
500 - 1:12:29 - SUCCESs!
Huge mental victory. At 375 I started convincing myself - “375 is really good. Stop there”. I decided to ignore that voice.
“Be more than motivated, be more than driven, become literally obsessed to the point where people think you're…nuts.” - David Goggins
“When you think that you are done, you’re only 40% in to what your body’s capable of doing. That’s just the limits that we put on ourselves. We still have 60 percent more to give!” - David Goggins
3 rounds of
40 Pull-ups
70 Push-ups
*20lb Vest
Do ALL pull ups then ALL push ups.
*120 Weighted Strict Pull Ups are no joke!
Miss you Miz! 🐈⬛🐈⬛🐈⬛
