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.
Mutt Bar Pullover - 66lbs
Mutt Bar Yates Row - 66lbs
*Superset
*Rest as needed in between sets.
Then:
Double Kettlebell Pullover - 6x6 @ 35lbs
Kettlebell Yates Row - 6x6 @ 35lbs
*Superset
*Rest as needed in between sets.
Super Slow Pull Up - 38 seconds (20 up & 18 down).
AVG HR - 118 BPM
MAX HR - 141 BPM
Leg Press - 6x6 @ 270lbs
Then, 2 Mile Walk
Cash Out: RDL - 6x6 @ 75lbs (150)
AVG HR - 122 BPM
MAX HR - 138 BPM
Four sets of:
LeverEdge Press - 140 (70 each side)
LeverEdge Shrugs - 270lbs (135 each side)
Band Pull Aparts x 25 (Orange)
Cash Out:
Planche Lean x 5
AVG HR - 115 BPM
MAX HR - 140 BPM
@ Metfit
Blue Band Pushdown - 6x6
Verticle Machine CG Bench Press - 6x6 @ 165lbs
*Elite Bar weighs 38lbs
*Superset
Blue Band Curl - 6x6
Rope Hammer Curl - 6x6 @ 110lbs
* Superset
Cash Out:
Band Curls - 5x3 @ Blue
Hammer Grip Pull Ups - 4 reps then 3 @ 90lbs
AVG HR - 117 BPM
MAX HR - 144 BPM
Reverse LeverEdge Press @ 270lbs then, 3x3 @ 320lbs
Seal Row - 80lbs
Cash Out:
Archer Pull Ups - 3x5/5
Band Dips - 3x5 @ Gray
AVG HR - 125 BPM
MAX HR - 153 BPM
Didn’t feel like training. It was a struggle. Fot it done!
Three sets of:
Seated DB Shoulder Press x 6 reps (45)
Dumbbell SBO Upright Row x 12 reps (45)
Seated DB Rear Delt Row x 25 reps (15)
*132 reps total.
The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.
Cash Out: DB Lateral Raises -3x8 @ 15lbs
AVG HR - 113 BPM
MAX HR - 136 BPM
@ Courtyard Marriott CP
Two Rounds of :
Biceps…
Triceps…
Cash Out:
Isometric Static Flex
Banded Pushdowns - 3x15
AVG HR - 112 BPM
MAX HR - 136 BPM
Reverse Floor Press - 70lbs
Kettlebell Yates Rows - 70lbs
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Then,
TRX Fly - 6x6
TRX Row - 6x6
Cash Out: Chest-to-Roof Pull Ups - 1x15
AVG HR - 123 BPM
MAX HR - 147 BPM
@ LHP
10x3 @ 53lbs
Cash Out: Double Kettlebell Snatch -
3x3 @ 53lbs
AVG HR - 125 BPM
MAX HR - 149 BPM
As Dan John once famously wrote, "If all you did was clean and press, you could be awesome." While Dan was originally talking about the more common barbell movement, he offers this testimonial to anyone looking to tackle the dumbbell, or kettlebell, version of the versatile lift: “I've used the double and single kettlebell clean and press for the past 12 years and nothing has worked as well in my career for just keeping it together. It's my one-stop shop for training if I don't have much time."
The heavy dumbbell clean and press can absolutely be a "one-stop shop" for nearly any training goal.
Sets of 25-20-15-10-5:
Close Grip KB Floor Press (70)
Double st Kettlebell Cleans (35)
Band Curls (Black)
*Rest as needed in between sets.
“The kettlebell clean is a really fast bicep curl. If you look back at iron history you’ll see that old-time greats like Arnold used to favor cheat curls – what ended up being a reverse grip hang power clean. That’s exactly what the kettlebell clean is, with the added bonus that comes with the swing elements found within it”. - Breaking Muscle
AVG HR - 139 BPM
MAX HR - 159 BPM
8x8 of:
Band Military Press (Black)
Band SBO Upright Row (Black)
Cash Out: Band Pull Aparts - 3x15 @ Purple
AVG HR - 115 BPM
MAX HR - 134 BPM
@ LHP
Kettlebell Cheat Curls - 53lbs*
Kettlebell Triceps Extensions - 53lbs*
*Superset
Cash Out:
Static Isometric Flex
Black Band Curls - 6x6
AVG HR - 112 BPM
MAX HR - 143 BPM
Kettlebell Bridge Press - 70lbs
Gorilla Rows - 70lbs
Cash Out:
Kettlebell Bear Push Ups 3x5 then, Bear Push Ups - 5x5
Alternating KB Row - 5x3/3 @ 70lbs
Typewriter Pull Ups - 4x2/2
AVG HR - 120 BPM
MAX HR - 142 BPM
@ LHP
132 reps total.
Weight/load selection is important for this rep scheme. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set it complete, cut the load that you did for 12 reps in half once again and with as little rest as possible attempt to finish 25 reps with it at a 10X0 tempo. If you find that halving the weight makes the set too easy, jump up to 55% to 60% of the previous load instead of 50%. These sets should be HARD to finish.
AVG HR - 114 BPM
MAX HR - 160 BPM
Three sets of:
Kettlebell Military Press x 6 reps (53)
KB SBO Upright Row x 12 reps (35)
Band Pull Aparts x 25 rep (Purple)
*132 reps total.
The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.
The program is very time efficient however be warned, quick does not mean easy and if your new to high intensity weight training you will experience muscle soreness.
Cash Out:
KB SBO Upright Row - 3x5 @ 53lbs
KB Iron Cross - 3x5 @ 35lbs
AVG HR - 125 BPM
MAX HR - 161 BPM
