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.
Valor Bar Reverse Bench Press - 176lbs
Trap Bar Rows - 250lbs
*Valor Swiss Bar - 26lbs
“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle
Effective and painful!
Cash Out:
Reverse Grip BP: 30 reps @ 176lbs then, 2x1 @ 206!
AVG HR - 118 BPM
MAX HR - 151 BPM
200x5
400x5
490x3
580x3
670x1
725x1
*5lb PR! I weighed 154lbs today. That’s 4.70x my BW!
“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate
AVG HR - 120 BPM
MAX HR - 144 BPM
Barbell Military Press: 95lbs
Slightly Bent-over KB Upright Row: 97lbs
Press: 15-10-10-8-7
Upright Row: 15-10-10-8-7
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight.
Cash Out:
Band Pull Aparts - 8x8 @ Blue
AVG HR - 136 BPM
MAX HR - 156 BPM
Two Handed Kettlebell Curls: 70lbs
Kettlebell Skull Crusher/Extra ROM: 35lbs
*50 reps each
Curls: 15-10-10-8-7 reps
KB Skull Crushers: 15-10-10-8-7 reps
Effective and painful!
Cash Out:
One Kettlebell Chest Press - 1x15 @ 97lbs
Underhand One-Arm Kettlebell Row - 3x5 @ 97lbs
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
AVG HR - 126 BPM
MAX HR - 149 BPM
Kettlebell Reverse BP: 53lbs*
Kettlebell Seal Row: 53lbs*
*Superset
AFAP - Finished in 15:20
AVG HR - 116 BPM
MAX HR - 143 BPM
Cash Out:
Kettlebell Fly - 3x8 @ 53lbs
Rack Pull Ups - 3x8
Low-to-High Fly - 5x5 @ Blue Band
@ The Trails
DB Military Press: 50bs (100)
Slightly Bent-over DB Upright Row: 50lbs (100)
Press: 22-15-13
Upright Row: 22-15-13
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Pick a weight that you try to do for 50 total reps over the course of three working sets. Once you're able to get a total of 50 reps over 3 sets, add weight.
Cash Out:
Band Pull Aparts - 5x8 @ Orange
Reverse Iron Cross Push Ups - 3x8
DB Shrugs - 3x8 @ 110lbs
Then,
DB Military Press. 1 rep @ 80lbs (160)!
AVG HR - 122 BPM
MAX HR - 159 BPM
Kettlebell Hammer Curls: 53lbs
One-KB Close BP: 97lbs
*50 reps each
Curls: 15-10-10-8-7 reps
KB Close BP: 15-10-10-8-7 reps
Effective and painful!
Cash Out:
Kettlebell Hammer Curls - 5x3/3 @ 70lbs
One- Arm Kettlebell Rows - 3x2/2
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
“The hammer curl with kettlebells is a great bicep and biceps brachialis exercise that also heavily taxes the forearms as well as smaller muscles around the hands and wrists. Due to the nature of the unique loading mechanism, the movement finishes with the kettlebells in an extended lever arm position, making it highly difficult yet extremely effective for placing constant tension on the arms throughout the movement”. - Advanced HumanPerformance.Com
AVG HR - 119 BPM
MAX HR - 145 BPM
KB Power Floor Fly: 35lbs*
Double Kettlebell High Pull: 35lbs*
*Superset
AFAP - Finished in 15:00
AVG HR - 140 BPM
MAX HR - 162 BPM
Cash Out:
Low-to-High KB Fly - 5x5 @ 35lbs
@ LHP
8x8 @ 53lbs (106)
“Short on time? Looking for a full-body blaster? Kettlebell cleans bring together explosiveness, power development, strength, and flexibility”. - Barbend
Cash Out: Double Kettlebell Snatch - 3x3 @ 53lbs
AVG HR - 128 BPM
MAX HR - 158 BPM
Kettlebell Military Press - 35lbs
Slight Bent-over KB Upright Row - 35lbs
*Super Set
Cash Out:
Kettlebell Iron Cross - 5x5 @ 35lbs
AVG HR - 132 BPM
MAX HR - 156 BPM
@ LHP
Kettlebell Curls @ 35lbs
Standing KB Triceps Extensions @ 35lbs
Cash Out:
Isometric Static Flex
Black Band Curls - 6x6
AVG HR - 131 BPM
MAX HR - 157 BPM
@ LHP
140 x 3
230 x 3
320 x 3
410 x 3
500 - FAIL x 2
460 x 2*
460 x 2*
*First heavy deadlifts in two months (4/9). Pretty happy.
AVG HR - 115 BPM
MAX HR - 136 BPM
Smith Machine Military Presses - 50lbs
Wide Smith Machine Upright Row: 50lbs
Cash Out:
Orange Bad Pull Apart- 3x8
Orange Band Face Pulls - 3x8
Pike Push Ups - 3x5
AVG HR - 129 BPM
MAX HR - 155 BPM
@ Metfit
Trap Bar Rows - 8x8 @ 160lbs
Reverse Bench - 8x8 @ 135lbs
Cash Out
Trap Bar Rows - 4x3 @ 230-280-320-320
Reverse Bench - 3x3 @ 185ls
AVG HR - 122 BPM
AMX HR - 147 BPM
@ Metfit
8x8 @ 160lbs
Kettlebell RDLs - 3x3 @ 125lbs (250)
AVG HR - 120 BPM
MAX HR - 136 BPM
@ The Trails
