A-2 Dead Stop Hammer Curls - 10x10 @ 30lbs
B-1 Lateral raises - 3x8 @ 30lbs
B-2 Bent-over laterals - 3x8 @ 30lbs
* 45lb Plate Carry in between each round.
Cash Out: Barbell Upright Row - 5x5 @ 95lbs/3x10 @ 65lbs
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.
Saturday, September 30, 2017
Friday, September 29, 2017
Heavy German Volume Training - Chest/Back...
Bench Press - 6x10 @ 185lbs
Cable Row - 6x10 @ 160lbs
Incline Bench Press - 3x8 @ 145lbs
Foot Elevated Inverted Row - 3x10
* Finished with 5x5 Romanian Deadlift @ 185lbs
Cable Row - 6x10 @ 160lbs
Incline Bench Press - 3x8 @ 145lbs
Foot Elevated Inverted Row - 3x10
* Finished with 5x5 Romanian Deadlift @ 185lbs
Thursday, September 28, 2017
Monday, September 25, 2017
Stair Farmer Carries...
Two 35lb plates
82 flights of stairs in 60 minuets
Avg HR - 130
Max HR - 148
* did two flights at a time with a lap around the gym in between.
82 flights of stairs in 60 minuets
Avg HR - 130
Max HR - 148
* did two flights at a time with a lap around the gym in between.
Sunday, September 24, 2017
German Volume Training - Arms/Shoulders...
A-1 Close Grip Bench Press- 10x10 @ 140lbs
A-2 Curls - 10x10 @ 90lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over laterals - 3x8 @ 25lbs
* 45lb Plate Carry in between each round.
Cash Out: Overhead Plate Raise - 5x10 @ 45lbs
A-2 Curls - 10x10 @ 90lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over laterals - 3x8 @ 25lbs
* 45lb Plate Carry in between each round.
Cash Out: Overhead Plate Raise - 5x10 @ 45lbs
Saturday, September 23, 2017
''Lily''...
2 rounds for time
15 Back Squats 185
Run 1 Mile
23:35
* 15 unbroken round one & 8/7 round two
*Back squats from the rack *
RX was 245/175
15 Back Squats 185
Run 1 Mile
23:35
* 15 unbroken round one & 8/7 round two
*Back squats from the rack *
RX was 245/175
Friday, September 22, 2017
Heavy German Volume Training - Chest/Back...
Bench Press - 7x10 @ 180lbs
Pulldowns - 7x10 @ 120lbs
Incline Bench Press - 3x8 @ 140lbs
Wide Cable Row - 3x10 @ 140lbs
* Finished with 1 deadlift @ 315 OTM for 10 minutes.
Pulldowns - 7x10 @ 120lbs
Incline Bench Press - 3x8 @ 140lbs
Wide Cable Row - 3x10 @ 140lbs
* Finished with 1 deadlift @ 315 OTM for 10 minutes.
Thursday, September 21, 2017
210 Russian Kettlebell Swings & 20 Hill Runs...
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)
38:09 Rx
9 second lifetime PR! (May 23, 2017)
5:22 better than last time! (September 7, 2017)
Max HR - 189
AVG HR - 168
210 Kettlebell Swings and 4000m of running.
* 200M Run after each set (100M down hill and 100M back)
38:09 Rx
9 second lifetime PR! (May 23, 2017)
5:22 better than last time! (September 7, 2017)
Max HR - 189
AVG HR - 168
210 Kettlebell Swings and 4000m of running.
Wednesday, September 20, 2017
Monday, September 18, 2017
German Volume Training - Arms/Shoulders...
A-1 Close Grip Bench Press- 10x10 @ 135lbs
A-2 Curls - 10x10 @ 85lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: KB Upright Row - 3x10 @ 32kgs (70lbs)
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: KB Upright Row - 3x10 @ 32kgs (70lbs)
Sunday, September 17, 2017
StrongLifts - A...
Squat - 5x5 @ 250lbs
Bench Press - 5x5 @ 195lbs (pause on some)
Inverted Row - 3x failure - 25, 22, 18 - 65 reps
Push Up - 3x failure - 50, 43. 37 - 130 reps
Bench Press - 5x5 @ 195lbs (pause on some)
Inverted Row - 3x failure - 25, 22, 18 - 65 reps
Push Up - 3x failure - 50, 43. 37 - 130 reps
Friday, September 15, 2017
StrongLifts - B...
Squat - 5x5 @ 245lbs
Overhead Press - 5x5 @ 125lbs
Deadlift - 1x5 @ 315lbs
Chin Ups - 3x failure - 25, 17, 15 - 57 reps
* Squatted 315lbs for a singe (twice!). AFTER 5x5 @ 245lbs. Current 1RM is 336lbs. Not for long!
Overhead Press - 5x5 @ 125lbs
Deadlift - 1x5 @ 315lbs
Chin Ups - 3x failure - 25, 17, 15 - 57 reps
* Squatted 315lbs for a singe (twice!). AFTER 5x5 @ 245lbs. Current 1RM is 336lbs. Not for long!
Tuesday, September 12, 2017
StrongLifts - A...
Squat - 5x5 @ 240lbs
Bench Press - 5x5 @ 190lbs (pause on some)
Inverted Row - 3x failure - 20, 18, 18
Push Up - 3x failure - 45, 40, 40
Bench Press - 5x5 @ 190lbs (pause on some)
Inverted Row - 3x failure - 20, 18, 18
Push Up - 3x failure - 45, 40, 40
Sunday, September 10, 2017
StrongLifts - B...
Squat - 5x5 @ 235lbs
Overhead Press - 5x5 @ 120lbs
Deadlift - 1x5 @ 295lbs
Pull Ups - 3x failure - 20, 18, 15 - 53 reps
Overhead Press - 5x5 @ 120lbs
Deadlift - 1x5 @ 295lbs
Pull Ups - 3x failure - 20, 18, 15 - 53 reps
Friday, September 8, 2017
StrongLifts - A...
Squat - 5x5 @ 230lbs
Bench Press - 5x5 @ 185lbs (pause on some)
Inverted row - 3x failure - 18, 15, 13
Push Up - 3x failure - 40, 35, 30
Bench Press - 5x5 @ 185lbs (pause on some)
Inverted row - 3x failure - 18, 15, 13
Push Up - 3x failure - 40, 35, 30
Thursday, September 7, 2017
210 Russian Kettlebell Swings & 20 Hill Runs...
I had some time before work this morning and wanted to work up a sweat before I left. #MissionAccomplished
So I did this in the driveway:
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)
43:31 Rx (Last time - 41:45)
(I am 100% sure I repeated a round in the mid-teens around round 14 or 15. That won't happen again!)
Max HR - 186
AVG HR - 168
210 Kettlebell Swings and 4000m of running.
So I did this in the driveway:
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)
43:31 Rx (Last time - 41:45)
(I am 100% sure I repeated a round in the mid-teens around round 14 or 15. That won't happen again!)
Max HR - 186
AVG HR - 168
210 Kettlebell Swings and 4000m of running.
Tuesday, September 5, 2017
StrongLifts - B
Squat - 5x5 @ 225lbs
Overhead Press - 5x5 @ 115lbs
Deadlift - 1x5 @ 275lbs
Chin Ups - 3x failure - 22, 15, 13 - 50 reps
Monday, September 4, 2017
German Volume Training - Chest/Back
Decline Bench Press - 10x10 @ 135lbs
Foot Elevated TRX Row - 10x10
Incline Press - 3x8 @ 135lbs
Wide Grip Pull Ups - 3x10
Foot Elevated TRX Row - 10x10
Incline Press - 3x8 @ 135lbs
Wide Grip Pull Ups - 3x10
Sunday, September 3, 2017
German Volume Training - Arms/Shoulders...
A-1 Dips - 10x10 @ 30lbs
A-2 Curls - 10x10 @ 80lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Upright Row - 3x10 @ 14kgs (30.8lbs)
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Upright Row - 3x10 @ 14kgs (30.8lbs)
Saturday, September 2, 2017
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