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.
Two-handle Seated Cable Shoulder Press - 60lbs
Cable Bent-over Laterals - 20lbs
Cable Incline Seal Row - 30lbs
Standing Dumbbell Lateral Up & Outs - 15lbs
Shrugs - 8x8 @ 100lbs then, 1x8 @ 125lbs
Cash Out:
60 Second Pull Up
Seated Calf Raises - 8x8 @ 70lbs
AM: Metfit
V-Handle Negative Pulldowns - 100lbs (2 second pause at bottom)
“For bodybuilding, the lat pulldown is important for back development, especially in light of the problem with pull-ups. It creates a safer and more controlled stage for technically sound reps which hit key muscles.
Though the pulldown and pull-up are less focused on the true mid-back, adding a pause at the peak of contraction (when the handle is at its lowest) can be a humbling experience. The amount of mid-back activation that's added by a simple one-second pause can create deep muscle soreness that lasts days after your workout”. - T Nation
Trap Bar High Pulls - 135lbs
Dips - 35lbs - 5x8* then, 135x4
Close Grip Bench Press - 155lbs - 5x8*
*Superset
Cash Out: Decline Diamond Push Ups - 1x8 @ 35lbs
PM: Garage
Five sets of:
Max reps of Close Grip BP @ 185lbs
11-9-7-5-7 (failed on the 8th rep near the top. As you will see...)
Kettlebell Squat Curls - 8x8 @ 70lbs
Performing kettlebells curls while holding an eccentric isometric squat position produces incredible levels of tension in the biceps particularly in the top contracted position of the curl. Rather than leaning back at the top of the movement (a common tendency to subconsciously release tension from the biceps), the squat position forces the lifter to stay slightly leaned over. This slightly angled position combined with the hanging nature of the kettlebells provides continuous levels of significant tension throughout the movement thereby creating occlusion and cellular swelling of the biceps.
In addition the rigid squat position leaves little to no room for cheating or using momentum to help lift the weight. This forces the lifter to rely solely on smooth yet forceful contractions of the biceps to complete the movement. The resulting levels of intramuscular tension and metabolic stress turn this simple squat and curl motion into an incredibly potent stimulus for eliciting growth in the arms.
As an added bonus the this movement does wonders for enhancing lower body mobility, hip mechanics, and squatting technique as the lifter will be required to spread the knees and unlock the hips order to fit the kettlebells between their legs. -AdvancedHumanPerformance.com
Weighted Pull Ups - 25lbs
High Pulls - 75lbs
Dips - 30lbs - 4x8*
Close Grip Bench Press - 155lbs - 4x8*
*Superset
Cash Out: 25 Medicine Ball Push Ups
52 minutes.
AM: Metfit
Incline Dumbbell Press - 55lbs
LeverEdge Bench - 210lbs
High Cable Fly - 40lbs
V-Bar Cable Hammer Curl - 50lbs
Fat Bar Chin Ups*
*Superset
*Rested 15-30 seconds in between sets.
Cash Out: 2 Chin Ups @ 90lbs
PM: Garage
Crush Curl - 8x8 @ 53lbs
To perform the kettlebell crush curl, you simply grasp the kettlebell on each side with a palms-facing grip. Squeeze as hard as you can This will serve to keep the kettlebell from falling to the ground.
Starting at the bottom position, your elbows will be fully extended and the kettlebell should be in front of the thigh area. Keep your back straight throughout this exercise. While
squeezing the kettlebell, slowly curl the kettlebell up. Pause at the top and lower the kettlebell in a controlled manner, all the while "crushing" the kettlebell. It’s a lot harder than it looks! - Source: http://EzineArticles.com/1011029
AM: Metfit
Two-handle Seated Cable Shoulder Press - 40lbs
DN Bent-over Laterals - 20lbs*
Seal Row - 35lbs*
*Superset
Cable Upright Row - 110lbs
Cash Out: Banded Overhead Lateral Raises. - 8x8 with orange band
PM: Garage
Kettlebell Iron Cross - 8x8 @ 35lbs
AM: Metfit
LeverEdge Bench - 200lb
Incline Dumbbell Press - 50lbs
Low-to-High Fly - 50lbs
Drag Curls - 50lbs*
Zottman Curls - 15lb (Fat Grips)*
*Superset
*Rested 15-30 seconds in between sets.
Cash Out: Max Fat Grip Chin Ups - 17
PM: Garage
Kettlebell Hammer Curls - 8x8 @ 35lbs
DB Lateral Raise – 20lbs
DN Bent-over Laterals - 20lbs
*Superset (15 second rest)
Seal Row - 35lbs
Cable Upright Row - 100lbs
Then, complex of:
6 hang snatches
6 snatch grip presses
6 clean grip presses
6 hang cleans
6 high pulls
*all at 65lbs
. Repeat once for 60 total reps.
Cash Out: “Dumbbell Runs” - 5 @ 75lbs
LeverEdge Bench - 190lbs
Incline Dumbbell Press - 40lbs then, 100x8! (THREE Rep PR!)
Low-to-High Fly - 50lbs
Drag Curls - 45lbs
Zottman Curls - 15lbs* then, 1x5 @ 40lbs
*Superset
*Rested 15-30 seconds in between sets.
Cash Out:
Slingshot Bench - Max reps @ 225lbs - 15
Max Chin Ups - 22 reps
10x30M @ 320lbs (160 each hand)
"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly."" - Dan John
LeverEdge Press - 190lbs
DB Lateral Raise – 25lbs*
DN Bent-over Laterals - 25lbs*
*Superset
Cash Out: Kettlebell Overhead Raise - 5x10 @ 35lbs
“You want to bring them all the way over had to in order to engage the upper and lower trap to more significant degrees then if you only come up to 90 degrees of shoulder flexion.
Due to the way the kettlebell is made, there is a bit more pull forwards as you reach the top, and this means the traps have to work a bit harder. Especially the lower ones”. - Paul Carter, T Nation
Pull Ups - 20lb vest
Underhand Barbell Row- 135lbs
LeverEdge Close BP - 180lbs*
Dips - 20lb DB*
*Superset
Cash Out:
Single Arm Lat Pulldown - 3x5 @ 60/80/100
Overhead Extensions - 3x8 @ 65lbs
