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.
Kettlebell Floor Press - 4x16 @ 35lbs
Reverse-grip Kettlebell Row- 4x16 @ 35lbs
*Superset
Kettlebell Fly - 4x16 @ 35lbs
Roof Pull Ups - 2x16/Sternum Pull Ups - 2x8 @ 35lbs
*Superset
Cash Out:
Slow Kettlebell Fly - 40 seconds
Kettlebell Pullovers - 1x25
Kettlebell Figure 8/Hold - 4x16
Kettlebell Upright Row - 4x16
Kettlebell Monkey Shrug - 4x16
Cash Out:
Reverse Iron Cross Push Ups -3x8
Kettlebell Lawnmowers - 3x8 @ 35lbs
Roof Sternum Chin Ups - 3x5
Kettlebell Bent-over Lateral Raises - 3x5
*All @ 35lbs
Gironda Sternum Chin-up
If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation
Close Grip Kettlebell Press - 4x16
KB Hammer Curls - 4x16
*Superset
Ten Second Iso Hold then, Two-hand KB Curls - 4x16
Kettlebell Skull-crushers - 4x16
*Superset
*All at 35lbs
Cash Out:
Max Close Grip Push Up - 60 seconds - 41
90 Degree Curl Hold - 60 seconds @ 35lbs then, 20 seconds @ 70lbs
Iso Static Flex
Kettlebell Floor Press - 4x16 @ 35lbs
Reverse-grip Kettlebell Row- 4x16 @ 35lbs
*Superset
Offset Kettlebell Push Ups - 4x16 @ 35lbs
Double Kettlebell High Pull - 4x16 @ 35lbs
*Superset
Cash Out:
Max Push Ups - 60 seconds - 63. Three rep PR!
8 rounds of:
8 Kettlebell Figure 8/Hold
8 Kettlebell Upright Row
8 Kettlebell Monkey Shrug
*35lb Kettlebell
Cash Out: Kettlebell Lawnmowers - 3x8 @ 35lbs
Kettlebell Lawnmowers: It's like a one-arm upright row, but done in an explosive fashion. You'll feel like the motion is similar to trying to start a difficult lawn mower. Lean forward a bit, then really explode the kettlebell upwards”. - T Nation
Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*
Pelican curls — “These are a often quite underrated bicep exercise that will work wonders for building arm size and strength. There are two ways of approaching this exercise. The first method, and usually best if you are new to this exercise, is to use long 6-8 second eccentrics, to break that muscle fiber down and strengthen it in it’s lengthening phase”. - Bodyweighttribe.com
Close Grip Bench Press - 160-165-170/165-170-175*
*Superset
PJR Pull Overs - 53-53-70/53-70-97
KB Hammer Curls - 35-53-70x2
*Superset
Cash Out:
Max Chin Ups - 30
Max Ring Dips - 27
Two-hand KB Curls - 3x8 @ 35lbs
Static Iso Flex
Static 90 Degree Curl Hold - 57 seconds @ 35lbs
“Unlike many exercises, neither the top or bottom of the range of motion is where peak muscle loading occurs. In fact both the top and bottom of the range offer nearly zero load and won’t build biceps at all. For most people the peak loading occurs near or just above the point where the elbow is bent 90 degree”. - Precision Training
AM:
Chin Up - 20-30-40/25-35-45
Guillotine Press - 160-170-180/165-175-185
KB Floor Press/Fly -
53-53-70/53-53-70
Reverse-Grip Row -
160-170-180/170-180-190
“Reverse-grip rows better targets those stubborn lower lats. And because your hands are supinated, you’re automatically stronger because of the mechanical advantage and biceps involvement”. - Muscle & Performance
Cash Out:
Archer Push Ups - 2x8
KB High Pulls - 2x8 @ 36lbs
KB Pullovers - 2x8 @ 53lbs
Assisted One-arm KB Press - 2x3 @ 97lbs
PM:
100 Push Ups - AFAP - 3:49
Barbell High Pull - 5x10 @ 45lbs
*AMRAP in each movement. Rest 90 seconds then do it again!
Bent-Over Rows - 45/35
Overhead Press - 30/20
Upright Rows - 20/15
Cash Out:
Overhead Plate Raise - 5x15 @ 25lbs
KB Bent-Over Lateral Raise - 3x8 @ 36lbs
PM:
Monkey Shrug - 3x8 @ 53lbs
Wide Upright Row - 3x5 @ 95obs
AM:
Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*
Close Grip Bench Press - 155-160-165/160-165-170*
*Superset
Ring Dips - 15–25-35/25-35-45
KB Hammer Curls - 35-53-70x2
Cash Out: Static Iso Flex
PM:
Two-hand KB Curls - 5x10 @ 35lbs then, 5x5 @ 53lbs
KB Extensions - 5x10 @ 35lbs
AM: Snatch Grip: 185-205-225/205-225-245(2)
Trap Bar (Low handle): 185-205-225/205-225-245 then, 2x3 @ 315 (slow)
Kettlebell Sumo Deadlift: 10x5 @ 205
PM: Russian Kettlebell Swings - 10x10 @ 97lbs
“Heavy kettlebell training is not just beneficial for size and strength, but for muscular endurance as well. The muscular endurance you build with heavy kettlebells is much more beneficial than light kettlebells for athletes. In addition, heavy kettlebell training engages the CNS more efficiently, teaches you how to master your own leverage points, and if used correctly, probably has a great benefit to optimizing anabolic hormones”. - Mike Mahler
AM:
Strict Pull Up - 15-25-35/20-30-40
Guillotine Press - 155-165-175/165-175-185
“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.
When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation
KB Floor Press/Fly -
35-53-70/35-53-70
Trap Bar Row - 155-165-175/165-175-185
Cash Out:
Ring Fly - 2x25
KB Pullovers - 3x8 @ 53lbs
PM:
Cannon Ball Pull Ups: “Using the cannonballs is exactly what makes this pull-up variation a beast. By holding a ball in each hand, you’ll have to keep your wrist flexed the entire time. The tension created in the wrists and into the forearms helps develop serious pulling strength.
You’ll instantly notice the tension created in your hands is carried across your arms into your upper back. You’ll create much more stability and contraction throughout the movement”. - Muscle & Fitness
I did 10x5 at bodyweight and 2x3 @ 55lbs. My forearm/grip strength was more of a limiting factor than anything else. Great pump across may arms and lats!
KB Bent-over lateral raises - 35-53-70 x2
KB Seal Rows - 35-53-70 x2
This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy.
Then, complex of:
6 hang snatches
6 snatch grip presses
6 clean grip presses
6 hang cleans
6 high pulls
*all at 65lbs. Repeat for 60 total reps.
“The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation
Finished with:
Z-Press - 5x5 @ 65lbs
Rear Ring Flyes - 3x8
Seated Band Upright Rows - 6x8
Max Bench Press in 5 Minutes (155) - 51 reps
Rest 5 minutes
Max Chin Ups in 5 Minutes - 60 reps
*rest every 15 seconds for 15 seconds. 1:1 ratio of work to rest
————————————————————
Kettlebell Floor Fly - 3x5 @ 53lbs*
Kettlebell Cheat Hammer Curls - 3x5 @ 53lbs*
*Superset
————————————————————-
Cash Out:
Negative Pelican Curls - 3x8 seconds
Spider-Man Push Up - 3x5*
Horizontal Ring Pull Ups
Isometric Static Flex
*The advantages of doing a Spiderman pushup are that it helps your chest and arm muscles work harder. When you move your leg forward, it shifts your weight, which means that your muscles have to adjust to the new position. This helps to work different muscle groups, increasing the resistance and helping you strengthen your muscles more quickly”. - StrongGains
50x3 @ 203lbs
My traps, quads and grip are smoked!
“Longer ranges of motion inherently have a longer time to completion, which is key when looking at increasing a lifter’s strength and muscle mass. Whether done with tempos at a purposeful slow pace or heavier pulls that involve a long and slow “grind”, deficit deadlifts can increase time under tension demands”. - Barbend.com
Gironda 8x8 - Back/Triceps...
Double Kettlebell Rows - 8x8 - 53lbs*
Chin Ups - 8x8 @ 25lbs* then, 37 second 90 degree chin up hang
*Superset
Ring Dips- 4x8
Close Grip Bench Press - 4x8 @ 155lbs
*Superset
Renegade Rows - 2x8 @ 70lbs
Cash Out:
Band Strait Arm Pulldown - 3x8
Band Triceps Pushdown - 3x8
*The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend
Seated Kettlebell Lateral Raise/Upright Row Combo - 6x8 @ 35lbs*
Seated Kettlebell Bent-Over Laterals - 6x8 @ 35lbs*
*Superset
Kettlebell Upright Row - 7x8 @ 53lbs*
One Arm Kettlebell Iron Cross - 3x8
@ 26lbs/Ring Rear Delt Raises - 3x8
*Superset
Cash Out:
One KB Shrug - 3x8 @ 203lbs, then 1x5 @ 300lbs
Band Front Raises - 2x15
Band Iron Cross - 2x15
Football Bar Beach Press - 8x8
@ 148lbs*
Low KB Incline Press - 8x8 @ 53lbs*
*Superset
Headbanger Chin Ups - 4x8 @ 15lbs*
Kettlebell Hammer Curls - 4x8 @ 53lbs*
*Superset
—————————————————————
Cash Out:
Kettlebell Fly - 2x8 @ 53lbs*
Kettlebell Hammer Curls - 2x8 @ 25lbs*
Isometric Static Flex*
Triset*
Pelican Curls
—————————————————————-
Isometric Static Flex - “For this exercise, you don’t need any equipment. All you need to do is flex your biceps as if you were curling a barbell or dumbbell and keep the muscle contracted with your arm at 90-degrees. Then, using your opposite hand, apply downward pressure to the forearm associated with the flexed muscle. Resist the pressure and hold for 10-15 seconds and then switch to do the same with the other arm.
Isometric holds for biceps can help increase the metabolic demands and metabolites such as lactate which may result in an increased production of natural anabolic hormones in your body. This increase in anabolic hormones can help facilitate new muscle growth (hypertrophy) through improved recovery and repair while the isometric hold itself is helping to flood the muscle with nutrients and blood – allowing you to further stretch out the fascia constricting your muscle.
Through the use of isometric holds for biceps, you have the ability to recruit more muscle fibers as when compared to the standard concentric and eccentric movement of an exercise. In order to increase strength, you need maximum fiber recruitment which can take place during isometric holds. Using isometric holds in your training can help reprogram your neuromuscular system to recruit and fire more muscle fibers when training with weights which can help improve your overall muscle strength”. - Evogen Nutrition
Snatch Grip DLs* - 8x8 @ 185lbs then, 1x3 @ 275lbs
BarbellHack Squats - 8x8 @ 155lbs then, 3x5 @ 205lbs
———————————————————-
“The Original Hack Squat: Most people think of the hack squat machine when they visualize this exercise, but there's an older, more effective version. Barbell hack squats can boost your squat and deadlift numbers as well as target the coveted "teardrop" muscle (the vastus medialis) in the quads.
Stand in front of the loaded bar with the bar either resting on the floor or supported on blocks. With feet shoulder-width apart, bend down, reach behind you and grasp the bar. With your back straight and shoulders pinched back, drive from the heels. Maintain an angle of ascent with the bar near the calves and as the weight nears your hamstrings, punch the hips forward. Return the weight to the floor by reversing the motion. Done correctly, this looks like a behind-the-back deadlift”. - T Nation
PM:
Max Reps Bench @ Bodyweight -(155). Previous PR was 21. Got 25! A 4 rep PR! Puerto Rico! 🇵🇷🇵🇷🇵🇷 I better come out of this pandemic the strongest I’ve ever been!
Kettlebell Seal Rows - 8x8 - 53lbs*
Neutral Wide Grip Pull Ups• - 8x8 (2 sec eccentric)*
*Superset
Reverse Ring Dips- 8x8*
Close Grip Push Ups - 8x8 - 25lbs*
*Superset
Cash Out:
One-Arm KB Row -2x5 @ 97lbs*
Barbell Kickbacks - 2x15 @ 45lbs*
Reverse Ring Dips- 3x8*
PM:
Max chin ups @:
77.5lbs (50% Bodyweight) - 9!
110lbs - (70% Bodyweight) - 1!
Chin Ups - 4x8 @ Bodyweight
Seated Two-handed Kettlebell Snatch - 8x8 @ 35lbs*
Kettlebell Bent-Over Laterals - 8x8 @ 35lbs*
Delt Sweeps - 8x8@ 35lbs*
Monkey Rows - 8x8 @ 35lbs*
*Superset
Cash Out:
Overhead Plate Raise - 3x8 @ 35lbs
Diamond HSPUs - 1x3
Band Front Raises - 3x8
Band Iron Cross - 3x8
PM: Barbell Climbs x3
AM:
Football Bar Beach Press - 6x8 @ 148lbs*
One-arm KB Floor Press - 6x8 @ 53lbs*
*Superset
Headbanger Chin Ups - 6x8*
Kettlebell Hammer Curls - 6x8 @ 35lbs*
*Superset
“Headbanger chin-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
Cash Out:
Reverse Curls - 6x8 @ 45lbs
Kettlebell Fly - 6x8 @ 35lbs
Band Curls - 2x15
PM
Band Curls - 2x15
Band Bench Press - 2x15
Pseudo Planche Push Ups - 2x5
Bent-arm Planche - 8 seconds!
Trap Bar Deadlifts - 10x3 @ 275lbs
Kettlebell Sumo Deadlifts - 10x5 @ 203lbs
Double Kettlebell Deadlifts - 2x3 @ 300lbs
“The trap bar deadlift muscles used are a mixture between a squat and a deadlift. It utilizes more quadriceps than a typical deadlift and more hamstrings than a typical squat. For this reason, renowned strength training author Stuart McRobert mentioned that it should be called a squat-lift.
Simply put, the trap bar deadlift is more hip-dominant and will build the quads, hams, glutes, erectors, lats, traps, and grip musculature and build a ton of functional strength and power”. - Bret Contreras
Football Bar Seal Rows - 8x8 - 78lbs*
Gorilla Rows - 6x8@53/2x8@70lbs*
*Superset
Kettlebell Triceps Extension - 8x8 @ 53lbs
Front Lever - 8 x 5 seconds
Cash Out:
Close Grip Bear Push Ups - 3x8
One-Arm KB Row -3x5 @ 97lbs
Barbell Kickbacks - 2x25 @ 45lbs
