14-11-9 then, 1x15 @135lbs
Bar Muscle Ups: 5-5-5-5-5
Incline DB Press - 60-65-70/65-70-75
Barbell Hang High Pull - 95lbs-105lbs-115lbs/105lbs-115lbs-125lbs
Cash Out: Feet Elevated TRX Row - 2x15
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.
Friday, June 30, 2017
9-7-5 Wave Arms...
Cash In: 3x8 v Handle Chin Ups
Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs
Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs-205lbs(3) then, 135lbs x 15
Cash Out - 2x15 of plate curls @ 45lbs & dumbbell floor press
@ 50lbs - Superset
Thursday, June 29, 2017
100 Box Squats...
Box Squats @ 20 inches
Sets of 5:
225, 230, 235, 240, 245, 250, 255, 260, 265, 270, 275, 280, 285, 290, 295, 300, 305, 310, 315, 320
20 sets of 5. 100 reps! 28,750lbs squatted!
320lbs is twice my body weight! Good times!
Monday, June 26, 2017
Double Kettlebell Cleans...
Run 800 meters on True form
40 Pull-ups
70 Push-ups then,
40 Pull-ups
70 Push-ups then,
10x10 Double Kettlebell Cleans @ 44lbs each
* run a flight of stairs in between sets
* run a flight of stairs in between sets
Saturday, June 24, 2017
9-7-5 Wave Shoulders/Traps...
Pure Strength Shoulder Press - 90-110-130/130-150-170
Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs
Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50
Max Reps of TRX HSPUs - 13-10-10 - Crazy Difficult
Cash Out - Kettlebell Jump Shrug/Upright Row 3x10, @ 70lbs
Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs
Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50
Max Reps of TRX HSPUs - 13-10-10 - Crazy Difficult
Cash Out - Kettlebell Jump Shrug/Upright Row 3x10, @ 70lbs
9-7-5 Back & Chest...
Strict Pull Up - 15lbs-20lbs-25lbs/20lbs-25lbs-30lbs
Incline DB Bench Press - 50lbs-55lbs-65lbs/55lbs-65lbs-70lbs
Barbell Hang High Pull - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs
Incline Press -145lbs-155lbs-165lbs/155lbs-165lbs-175lbs - Got all reps!
Cash Out: Kettlebell Incline fly - 2x10 @ 20kg (44lbs)
Friday, June 23, 2017
9-7-5 Wave Arms...
Cash In: 3x8 C2B Chin Up
Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs
Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs
(6)-205lbs(3) then, 135lbs x 15
Cash Out - 2x15 of rope curls @ 45lbs & kettlebell floor press
@ 44lbs - Superset
Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs
Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs
(6)-205lbs(3) then, 135lbs x 15
Cash Out - 2x15 of rope curls @ 45lbs & kettlebell floor press
@ 44lbs - Superset
Tuesday, June 20, 2017
One-arm KB Cleans/200M Hill Run
AMRAP 20:
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps
Avg Hr - 159
Mzx Hr - 181
AMRAP 20:
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps
Avg Hr - 159
Mzx Hr - 181
Sunday, June 18, 2017
9-7-5 Wave Shoulders/Traps...
Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs
Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50
Reverse Shoulder Press (Scrape The Rack Style) - 45lbs-65lbs-95lbs/95lbs-105lbs-115lbs
Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15
Cash Out - Kettlebell Jump Shrug - 10x10 @ 70lbs
Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50
Reverse Shoulder Press (Scrape The Rack Style) - 45lbs-65lbs-95lbs/95lbs-105lbs-115lbs
Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15
Cash Out - Kettlebell Jump Shrug - 10x10 @ 70lbs
Saturday, June 17, 2017
150 Kettlebell Push Ups...
After all the pulling I did yesterday I just wanted to focus on pushing and keep it simple:
50 Double KB Push Ups
50 Close Grip KB Handle Push Ups
50 Double KB Push Ups
150 Reps total
That really smokes your chest and after I finished the "handle push ups" my triceps were gone too! The last 50 reps are brutal.
Cash Out: Low-to-High Cable Chest - 5x10@25lbs then, 1x5@20lbs, 1x5@15lbs, 1x5@10lbs, 1x5@5lbs
50 Double KB Push Ups
50 Close Grip KB Handle Push Ups
50 Double KB Push Ups
150 Reps total
That really smokes your chest and after I finished the "handle push ups" my triceps were gone too! The last 50 reps are brutal.
Cash Out: Low-to-High Cable Chest - 5x10@25lbs then, 1x5@20lbs, 1x5@15lbs, 1x5@10lbs, 1x5@5lbs
Friday, June 16, 2017
"Nakatomi Plaza"...
5 Rounds for time:
Run 800 meter run
15 Russian KB Swings (70)
15 Strict Pull Ups
43:59 Rx
Avg HR - 156
Max HR - 186
* Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count!
Kettlebell Swings were unbroken.
Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work.
Run 800 meter run
15 Russian KB Swings (70)
15 Strict Pull Ups
43:59 Rx
Avg HR - 156
Max HR - 186
* Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count!
Kettlebell Swings were unbroken.
Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work.
Spinning...
I took a spin class with my wife. Need to figure out the correct resistance. My avg HR was only 113. It was 157 the other day when I did kettlebell swings and 200m runs.
Cash Out: Plate Curls: 3x25 @ 35lbs & 1x25 @ 45lbs then, ran 12 flights of stairs.
Cash Out: Plate Curls: 3x25 @ 35lbs & 1x25 @ 45lbs then, ran 12 flights of stairs.
Thursday, June 15, 2017
9-7-5 Arms...
Cash In: 3x8 C2B Chin Up
Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs
Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs-205lbs(3) then, 135lbs x 15
Cash Out - 2x15 of rope curls @ 35lbs & close push up - Superset
Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs
Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs-205lbs(3) then, 135lbs x 15
Cash Out - 2x15 of rope curls @ 35lbs & close push up - Superset
Tuesday, June 13, 2017
Kettlebell Swings/200M Run...
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)
* 200M Run after each set (100M down hill and 100M back)
41:45 Rx
Max HR - 179
AVG HR - 156
210 Kettlebell Swings and 4000m of running.
Max HR - 179
AVG HR - 156
AVG HR - 156
210 Kettlebell Swings and 4000m of running.
Sunday, June 11, 2017
9-7-5 Wave - Shoulders/Traps...
Dumbbell Bent-Over Raises - 21lbs-25bs-30lbs/25bs-30lbs-35lbs
Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50
6-Way Delt Raise - 10lbs-12.5lbs-15lbs-/12.5lbs-15lbs-17.5lbs
Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15
Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50
6-Way Delt Raise - 10lbs-12.5lbs-15lbs-/12.5lbs-15lbs-17.5lbs
Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15
Friday, June 9, 2017
9-7-5 Back & Chest...
Strict Pull Up - 15lbs-20lbs-25lbs/20lbs-25lbs-30lbs
Incline DB Bench Press - 45lbs-50lbs-55lbs/50lbs-55lbs-60lbs
Barbell Hang High Pull - 75lbs-85lbs-95lbs/85lbs-95lbs-105lbs
Incline Press -145lbs-155lbs-165lbs/155lbs-165lbs(6)-175lbs(4)
Cash Out: Kettlebell Incline fly - 2x15 @ 14kg (30lbs)
Incline DB Bench Press - 45lbs-50lbs-55lbs/50lbs-55lbs-60lbs
Barbell Hang High Pull - 75lbs-85lbs-95lbs/85lbs-95lbs-105lbs
Incline Press -145lbs-155lbs-165lbs/155lbs-165lbs(6)-175lbs(4)
Cash Out: Kettlebell Incline fly - 2x15 @ 14kg (30lbs)
Wednesday, June 7, 2017
9-7-5 Wave - Arms...
Cash In: 3x8 Commando Pull Ups
Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-915lbs
Dips - 30-20-10 @ body weight
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs(7)-185lbs(4)-205lbs(x) then, 135lbs x 10
Cash Out - max reps of C2B Chin Ups - 17
Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-915lbs
Dips - 30-20-10 @ body weight
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs(7)-185lbs(4)-205lbs(x) then, 135lbs x 10
Cash Out - max reps of C2B Chin Ups - 17
Monday, June 5, 2017
Kettlebell Swing with Flip to Squat/200 Meter Run...
5 RFT of:
10 Kettlebell Swing with Flip to Squat (35)
200 Meter Run
11:39
Avg HR - 147
Max HR - 171
Kettlebell Cleans & Stair Farmer Carries...
10x10 Double Kettlebell Cleans @ 44lbs each
* run a flight of stairs in between sets
Cash Out: Farmers Carry - 20 flight of stairs @ 44lb bells
* run a flight of stairs in between sets
Cash Out: Farmers Carry - 20 flight of stairs @ 44lb bells
Saturday, June 3, 2017
7-5-3 Wave - Shoulders
Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Bench Stop Barbell Shoulder Raises - 30-40-50/40-50-60The
6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs
Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15
Bench Stop Barbell Shoulder Raises - 30-40-50/40-50-60The
6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs
Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15
7-5-3 Wave - Back & Chest...
Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs (8)
Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs
Barbell Hang High Pull - 75lbs-95lbs-115lbs/95lbs-115lbs-135lbs
Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs-200lbs
Cash Out: Incline fly - 2x15 @35lbs
Subscribe to:
Posts (Atom)