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.
Arms - 6-12-25…
Three Rounds of :.
Biceps…
Triceps…
Cash Out:
Isometric Flex
L-Sit: 24 seconds @ 29 seconds
AVG HR - 135 BPM
MAX HR - 172 BPM
Two Rounds of :
Chest…
Back…
Cash Out:
Band Push Up - 3x7 (Purple)
AVG HR - 115 BPM
MAX HR - 159 BPM
@ Planet Fitness Clifton Park
8x8 of:
TRX Rear Fly
TRX Face Pull
Band Upright Row (Black)
132 total reps.
Cash Out: Band Pull Aparts - 3x15 @ Purple
AVG HR - 131 BPM
MAX HR - 166 BPM
@ LHP
50-40-30-20-10 reps of:
Seated Mutt Bar Curls (33)
Seated Mutt Bar OH Extensions (33)
150 reps of each!
Cash Out:
ISO Static Flex - Biceps & Triceps…
AVG HR - 129 BPM
MAX HR - 159 BPM
@ LHP
Chest/Back - 6-12-25…
Three Rounds of :
Chest…
Back…
33:03
AVG HR - 136 BPM
MAX HR - 174 BPM
@ LHP
Seated Lateral Raise/Rear Pull - 8x8*
Rear Fly/Face Pull Combo - 8x8*
*Black Band
AVG HR - 123 BPM
MAX HR - 151 BPM
@ LHP
50-40-30-20-10 reps of:
Band Curls (Blue)
Band Reverse Grip Pushdowns (Blue)
150 reps of each!
Alternate movements. Start with 50 reps of
Curls, then move to 50 Pushdowns, then 40 Curls and 40 Pushdowns, and so on.
*To build bigger triceps, the underhand grip is better than overhand. Here’s why:
“An overhand grip encourages the lifter to externally rotate the shoulder with pronation and an underhand grip internally rotates with supination. This influences the position of the elbow joint, and the elbow position relative to the body is most important when working the triceps for isolation and muscle size.
The elbows drift outward with the overhand grip, even if only a little. Flaring of the elbow is unavoidable due to shoulder internal rotation. But with an underhand grip, you prevent that infamous elbow flare.
This is where the underhand pushdown (also called reverse-grip triceps pushdown) shines.
Flipping to an underhand grip adducts the elbow so that it’s tucked nice and tight to the side with the arm back, which allows for more arm extension at the shoulder when in the fully contracted position.
The farther behind the body you can get your arm and the tighter to your side you can position the elbow, the greater the range of motion and the more fully you can contract the long head of the triceps muscle, which is the key muscle you’re trying to activate. So that you know where each of the heads of the triceps are located, refer to the graphic below to see long head, lateral head and medial heads”. - AthleanX
Cash Out:
ISO Static Flex - Biceps & Triceps…
AVG HR - 135 BPM
MAX HR - 161 BPM
@ LHP
It’s been brutal dealing with this pinched nerve! Decided to only do bodyweight movements.
Push Ups: 50-40-30-20-10*
Strict Roof Pull Ups: 10-10-10-10*
150 push ups and 50 strict pull ups. Effective and painful!
*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds
Cash Out:
TRX Fly/Row Combo - 5x5
AVG HR - 135 BPM
MAX HR - 158 BPM
Three sets of:
Band Lateral Raise x 6 reps (Blue)
Mutt Bar SBO Upright Row x 12 reps (44)
Band Pull Aparts x 25 reps (Blue)
*132 reps total
Cash Out:
Mutt Bar OH Raise - 5x5 @ 44lbs
TRX Rear Fly/Face Pull Combo - 5x5
AVG HR - 113 BPM
MAX HR - 134 BPM
@ LHP
Three Rounds of :
Biceps…
Triceps…
Cash Out:
Isometric Flex
Archer Pull-ups
AVG HR - 128 BPM
MAX HR - 156 BPM
@ LHP
Three Rounds of :
Chest…
Back…
Cash Out: Around-The-World Pull Ups - 2x2
AVG HR - 120 BPM
MAX HR - 136 BPM
Three sets of:
Six-Way Delt Raise x 6 (15)
Seated KB Rear Delt Row x 12 (35)
Ring Face Pull x 25 reps
The Six-Way Delt Raise…
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
AVG HR - 116 BPM
MAX HR - 139 BPM
@ The Trails
