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.
LeverEdge Shoulder Press - 210-220-230/220-230-240 then, got 320lbs for four reps!
DB Bent-Over Laterals - 30-35-40/35-40-45*
Seal Rows - 35-40-45/40-45-50*
*SuperSet
Cable Upright Rows - 140-150-160/150-160-170
Finish with superset of:
DB Shrugs @ 125lbs - 3x8
Planche Leans
Reverse Iron Cross Push Up - 3x8
V-Ups (Floor)
V-Cable Curls - 100-110-120/110-120-130
*finish with Standing High Cable Curls - 40x10/50x10/60x10
Dips - 55lbs-75lbs-95lbs/80lbs-100lbs-135lbs then 155x1
Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
Neutral LeverEdge Close Grip Bench Press - 180-210-230/210-230-250
Cash Out: Up & Down Headbanger Chin Ups - 3x5 @ 32lb chains then - 1x8 @ BW
Strict Pull Up - 32lbs-45lbs-64lbs/45lbs-64lbs-75lbs
LeverEdge Press - 230lbs-250lbs-270lbs/250lbs-270lbs-290lbs
Incline 1.5 DB Bench Press - 55lbs-60lbs-65lbs/60lbs-65lbs-70lbs
Dumbbell Row -80lbs-90lbs-90lbs/90lbs- 90lbs-95lbs then, Max reps @ 125lbs - 3 reps (couldn’t find the 85s)
Cash Out: Parralette Planche Push Ups - 3-3-5
Trap Bar DL - High Bar:
260x5x1
350x5x1
440x3x1
490x1
500x1
510x1
520x1 - Fail
Planche Push Up: Success! (sloppy as hell but progress). I have only been working the Planche for two weeks. I still have a long way to go but am amazed how fast progress comes when you continue to push.
Headbanger Pull Ups - 8x8*
LeverEdge Pulldowns - 8x8 - 90lbs
Incline Bench DB Kickbacks - 8x8 - 15lbs (2 sec hold)
LeverEdge Close Bench - 8x8 - 210lbs
*To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique
—————————————————————
Cash Out:
1RM Dip - Failed @ 180lbs (got halfway up) then got 171.5lbs (1.5lb PR!)
DB Lateral Raise – 20lbs
DB Bent-over Laterals - 20lbs
*Superset (15 second rest)
Seal Row - 35lbs
Cable Upright Row - 100lbs
*Front & Back Lever in between sets
Cash Out:
Dumbbell Lateral Up & Outs - 3x8 @ 15lbs
Max TRX HSPUs - 5, then 7!
Incline Dumbbell Press - 65lbs*
Low-to-High Cable Flyes - 50lbs*
Gironda Dips - 4x8
Zottman Curls - 4x8 @ 25lbs*
EZ Bar Arm Blaster Curls - 4x8 @ 75lbs*
Arm Blaster Rope Hammer Curls - 4x8 @ 100lbs
Cash Out: Incline Chin Up/Bar Curls - 4x8 - 32lb chains
*Superset
GIRONDA DIP BREAKDOWN
No matter what bench or bar you actually perform the dips on, form is the real key.
Trap Bar Deadlifts - 10x3 @ 315lbs
Back Lever: Success!
*First time I have ever got it. Held it for about 5 seconds. It seems 10x harder than the Front Lever to me. #ScrewFatherTime
L-Sit Pull Ups - 32lb Chains
Triceps Extensions - 45lb plate
Wide Cable Rows - 4x8 @ 130lbs
Incline Bench DB Kickbacks - 4x8 @ 12lbs
*Superset
Cash Out: Triceps Extensions - 3x5 @ 100 LB plate
Cable Lateral Raise - 30lbs
Cable Bent-over Lateral Raise - 30lbs
Prime Handle Upright Row - 100kbs
V-Handle Close Grip Pulldowns - 5x5 @ 180lbs
Neutral-Grip Sternum Chin-Up - 3x8*
Reverse Iron Cross Push Ups - 3x8*
*Superset
Neutral-Grip Sternum Chin-Up
If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.
Incline Dumbbell Press - 60lbs
Low-to-High Cable Flyes - 50lbs
Gironda Dips - 4x8
Zottman Curls - 4x8 @ 25lbs
Fat Bar Spider Curls - 4x8 @ 15lbs
Fat Bar Headbanger Chin Ups - 3x15
*Superset
GIRONDA DIP BREAKDOWN
No matter what bench or bar you actually perform the dips on, form is the real key.
Did about 15 attempts - the longest I can’t currently hold it is 3-4 seconds. Goal is ten. I can’t train it too often because the amount of strain it puts on the tensions in my elbows.
“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.
“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness
Cash Out: Farmers Carries - 10X30M @ 160lbs
Neutral Sternum Pull Ups - 8-8-6-6-6-5-4-4
Wide Cable Rows - 120lbs
Incline Bench DB Kickbacks - 15lbsClose Football Bar Bench Press - (57lb
Bar) - 6x8 @ 147lbs
Cash Out: Front Lever 8x10 seconds
3x8 Plate SkullCrushers
DB Bent-Over Laterals - 30lbs*
Lying Reverse Seal Swings - 30lbs*
Seated Snatches - 30lbs*
*Triset (alternated all three exercises with a 30 seconds rest in between each set)
Delt Sweeps - 3x8 @ 45lbs then 1x3 @ 100lbs
Reverse Iron Cross Push Ups - 3x8
Incline Dumbbell Press - 55lbs*
Seated Low-to-High Cable Flyes - 40lbs
Gironda Dips - 4x8
Headbanger Pull Ups - 4x8 @ 32lb chains
Zottman Curls - 4x8 @ 25lbs
Football Bar Hammer Curls - 4x8 @ 95lbs
Cash Out:
60 second negative chin up!
Front Lever Practice
I finished my biceps and chest workout with a super slow negative chin up lasting 60 seconds. Super difficult. I was shaking the whole time.
Quasi-Isometric Training
This is what it’s called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.
So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.
It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.
Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation
5 Snatch Grip Deadlifts OTM for 30 minutes @ 185lbs for 150 total reps
Planche practice: Did about 10 attempts. Trying to progress from a tucked planche into a half straddle planche. That sucked after 150 deadlifts!
Pull Ups - 8x8
Rope Rows - 42.5lbs
Dumbbell High Pull - 4x8 @ 35lbs
Hex Press - 8x8 @ 35lbs
Medicine Ball Close Push Ups - 8x8
Bent-over DB Kickbacks - 15lbs
Cash Out: Front Lever Practice
* Hartford Marriott
DB Bent-Over Laterals - 25lbs*
Lying Reverse Seal Swings - 25lbs*
Seated Snatches - 25lbs*
*Triset (alternated all three exercises with a 15 seconds rest in between each set)
Delt Sweeps - 4x8 @ 35lbs
Reverse Iron Cross Push Ups - 4x8
Delt “sweeps” work well for high reps in metabolic stress fashion: The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.)
If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps. Start light and play around with it until you can feel the contraction.
Reverse Iron Cross Pushups: Lie face up on the floor with your arms outstretched. Your knees should be bent. Now push into the floor with your forearms to bring your torso off the floor. Lower and repeat.
Ring Push Ups*
LeverEdge Bench Press - 235lbs*
Seared Horizontal Cable Flyes - 30lbs*
EZ Bar Drag Curls - @ 50lbs*
Zottman Curls - @ 20lbs*
Double KB Curls - @ 35lbs*
*Triset
*15 Second Rest
3 Trap Bar Deadlifts OTM for 25 minutes @ 315lbs
then, 405x1, 495 - FAIL
Dumbbell “Runs” - 4x30 @ 160lbs (80s)
Cash Out: Front Lever - 22 seconds then 25 seconds! (5 second PR!)
L-Sit Pull Up into Front Lever - 5x4
Cable Rows - 110lbs
Incline Bench DB Kickbacks
LeverEdge Close Bench - 200lbs
L-Sit Pull Up into Front Lever!
—————————————————————Combined with the L-sit pull-up you’ll fatigue in the lats very fast so just aim for 4-6 reps and hold the lever longer - IE 1s/2s/3s to increase the difficulty”. - @lachlanfyfe
—————————————————————
Cash Out:
Max Dips @ 1/2 BW (80) - Got 16
Max Pull Ups @ 1/2 BW (80) - Got 4
DB Bent-Over Laterals - 25lbs*
Lying Reverse Seal Swings - 25lbs*
Seated Snatches - 25lbs*
*Triset
Cash Out: TRX Inverted Iron Cross attempts
Pseudo Modified Planche Push Ups*
LeverEdge Bench Press - 235lbs*
Low-to-High Cable Flyes - 6x8 @ 50lbs
Under-the-Bar Headbanger L-SIt Chin Ups - 8x8*
Zottman Curls - 8x8 @ 20lbs*
*Superset
Cash Out: Planche Practice
135x5
225x5
315x5
365x3
405x1
475x1 - 20lb PR on the lower handle! 3x my bodyweight!
Then, attempted 500x1 - FAIL
Front Lever Pull Ups - 8x4
Cable Rows - 100lbs
Hex Press - 8x8 @ 35lbs - 195lbs
Barbell Kickback - 45lb bar
Finish: Front Lever Holds & Ice Cream Makers
Barbell Kickbacks:“This is a finishing off movement, purely for development at the juncture of the triceps heads, the horseshoe area. Is range is very limited and the exercise is almost all cramp.
I stole this movement from George Payne’s routine, and if you can show me anyone with better definition in this area I’ll give you an inch off my arm! Hold the bar with the side of the hands just touching the thighs, your palms facing away from the body. Throw the bar away from you, hold it there. - Larry Scott
DB Bent-Over Laterals - 25lbs*
Lying Reverse Seal Swings - 25lbs*
Seated Snatches - 25lbs*
*Triset
Cash Out: TRX Handstand Push Ups - 2x4
LeverEdge Bench Press - 235lbs
Pseudo Modified Planche Push Ups
Low-to-High Cable Flyes - 4z8 @ 50lbs
Headbanger Chin Ups - 8x8*
Zottman Curls - 4x8 @ 20lbs*
EZ Bar Drag Curl - 8x8 @ 40lbs
*Superset
Cash Out:
Iron Cross Practice
Ring Front Lever Practice (MUCH more difficult than bar!)
High Bar: 5x5 @ 350lbs (65% of 1RM) - reset in between each rep
25 total reps @ 350lbs
Wasn’t feeling it today. Felt tied and weak. Decided to lower weight and volume and just move.
Finished with:
Got a 20 second Front Lever and did some Headbanger Pull Ups.
“Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique
Around-The-World Pull Ups
Cable Rows - 90lbs (15 second test in between sets)
45lb Plate Skull Crushers
LeverEdge Close Bench - 195lbs
Cash Out - Ice Cream Makers - 6x4
“A form of dynamic front lever exercise, Ice cream makers have a strange name, but a serious purpose and when done with correct form, will allow you to build both strength and mass. If you are interested in working up to certain skills like the front lever, this is a great movement
During the movement, your body is completely straight and your toes are pointed outwards. To initiate the exercise; pull up, and proceed to extend your body into a horizontal line whilst locking out your elbows on every repetition”. - Monkey Method
LeverEdge Press - 190lbs*
DB Bent-Over Laterals - 30lbs*
Lying Reverse Seal Swings - 25lbs*
Seated Snatches - 25lbs*
*Superset
Seated Snatches
Light up your traps and delts with this simplified variation of the barbell snatch.
“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.
The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.
If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation
Finished with: Front Lever Practice
LeverEdge Bench Press - 235lbs*
Ring Modified Planche Push Ups*
Low-to-High Cable Flyes - 3x15 @ 45lbs
Tuck Lever Chin Ups - 4x8*
Zottman Curls - 4x8 @ 30lbs*
Cash Out: EZ Bar Drag Curl - 4x8 @ 40lbs
*Superset
Ring Modified Planche Push Up:
As you’re lowering into the push-up, start turning your hands so that your palms end up facing your face slightly before hitting rock bottom, then maintain hand position until you’ve gone all the way down. Reverse the motion when coming back up into starting position.
245-255-275-295-315-335-345-355
Then,
425lbs x 1
475 - Fail
467.5 - Fail
My current 1RM is 465lbs.
PM - Driveway:
OTM: 10
5 Russian Swings (97)
5 Sumo DLs (150)
“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.
Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB.IO
Gironda Pull Ups - 8-8-6-4-4-4-6-6
LeverEdge Rows - 8x8 @ 140lbs
Ring Dips - 8x8
LeverEdge Close Bench - 190lbs
Got a Front Lever! (After about 7 attempts)
Cash Out:
60 second pull up: 30 up and 30 down. Then, 60 second dip: 30 down and 30 up.
Need to get 60 seconds up & down for a full 2 minute. Did this after my training. Need to do it completely rested next time! That sucked!
Quasi-Isometric Training
This is what it's called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.
So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.
It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.
Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation
Klokov Press - 75lbs*
DV Bent-Over Laterals - 30lbs*
Wide Grip CableUpright Row - 110lbs*
Cable Overhead Raise - 60lbs*
Lying Front Lever Raise - 3x8 @ 25lbs
*Superset
Finished with: Seated Press - 180x3, 270x3, 320x3, 270x3 then 180x15
Seated DB Up & Outs - 2x10 - 15lbs
Gironda Hanging Ring Flyes - 8x8
Low-to-High Cable Flyes - 8x8 - 40lbs
EZ Barbell Drag Curls 65lbs - 4x8*
Zottman Curls - 30lbs - 4x8*
Cash Out:
LeverEdge Bench Press - 3x8 - 270lbs
Crush Curl - 3x8 @ 53lbs
*Superset
Trap Bar DL - High Bar:
260x5
350x5
440x3
490x1
545x1 - Failed
Finished with: 5 sets of 440x3 (80% of 1RM) then, 5 sets of 440x1x3 (reset in between each rep)
30 total reps @ 440lbs!
L-Sit Pull Ups - 8x8
High Pulls - 8x8 @ 70lbs
L-Sit Dips - 8x8
LeverEdge Close Bench - 180lbs
Cash Our: Max Dips @ BW - 42
Klokov Press - 75lbs*
DV Bent-Over Laterals - 25lbs*
Wide Grip CableUpright Row - 110lbs*
Cable Overhead Raise - 60lbs*
Lying Front Lever Raise - 3x8 @ 20lbs
Cash Out: Standing Dumbbell Press - 1 rep @ 150lbs (75lb DBs)
*Superset
