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.
Pelican Curls - 9-7-5x2 @ BW (5 seconds)*
Close Grip Floor Press - 155-160-165/160-165-170
*Superset
Football Bar Tri Extensions - 48-58-78/78-78-98
Football Bar Hammer Curls - 48-58-78/78-78-98
*Superset
Cash Out:
Max Rep Chin Ups @ 97lbs. Got 1 rep then got a double!
Max Close Grip Push Up - 60 seconds - 45 - 4 rep PR!
Ab Wheel Rollout Push Ups - 4x8 -
Reverse-grip Kettlebell Row- 4x16 @ 35lbs
*Superset
*The Ab Wheel Push Ups were BEYOND BRUTAL. The most difficult push up variation I have ever done!
Kettlebell Floor Fly - 4x16 @ 35lbs
TRX Row - 4x16
*Superset
Cash Out: Max Chest-Facing-Wall HSPUs - 20 reps.! Two rep PR!
“Chest to wall more properly mimics the way your body will move in a freestanding handstand pushup. When doing it back-to-wall, you're encouraging high back arch and also allowing for wide elbows - something you cannot do in a freestanding HSPU if you want to maintain balance”. - Unknown
Rear Lateral - 4x16
Face Pull - 4x16
Shoulder Press - 2x16
Overhead Lateral Raises - 2x16
Dynamic Scapula Front Lever- 5-3-1x2
Ring Push Ups - 18-14-10x2
One-Arm KB Floor Press - 35-53-70x2
Ring Rows - 9-7-5x2
Cash Out:
Front Levers - 2x10 seconds
Floor Press - Max Reps - 9 AGAIN!
6 hang snatches
6 snatch grip presses
6 clean grip presses
6 hang cleans
6 high pulls
*all at 65lbs. Repeat twice for 90 total reps.
“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. 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
Cash Out:
Bent-over Lateral Raises - 3x8 @ 35lbs
Monkey Shrugs - 3x8 @ 53lbs
Wide Grip Upright Rows - 2x15 @ 45lbs
PM:
10x3 of:
Klokov Press (95)
Military Press (95)
*Superset
Cash Out: Ring Face Pulls - 5x8
Snatch Grip Deadlift - 10x5 @ 225lbs
Russian Kettlebell Swings - 5x10 @ 70lbs
Barbell Floor Press - 7-5-3 @ 225lbs
The Floor Press is a very effective movement to build pure pressing strength, along with muscle mass in the chest, shoulders, triceps. To understand why it's effective, it's important to understand force production when you lift a weight.
Pressing from the floor reduces the contribution of elasticity and the stretch reflex. If you pause with your upper arms on the floor for a second or two at the start of each rep, you can reduce the contribution of the stretch reflex by as much as 90 percent. That's why most of us will be weaker pressing from the floor than we are when we press from a bench, even though the range of motion is shorter.
But by inhibiting the stretch reflex, you rely almost entirely on the actual contraction of the muscles during a floor press. The result is a more forceful contraction, and lots of gains in size and strength. In that sense, it's the upper-body equivalent of a deadlift. - T Nation
PM: Barbell Floor Press - 9 reps @ 225lbs
10 rounds of:
5 knee up chin ups*
8 plyo close grip bench push ups
5 knee up chin ups*
7 strait bar dips*
*10lb ankle weights
Cash Out:
One-Kettlebell Drag Curls - 5x10 @ 35lbs
PM:
AFAP - 25-20-15-10-5 of:
Close Grip Bench Press (95)
Hang Power Cleans (45)
8:29
Bench Press, Bodyweight (155)
Strict Pull-ups
BP - 17-17-17-20-20/91
PU - 17-17-17-20-20/91
ELEVEN rep PR on both bench press & pull ups.
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Hang Clean & Press - 100 reps @ 95lbs
then, 155x1x4 &155x2!
Cash Out:
Monkey Shrug - 2x10 @ 53lbs
Kettlebell Lawnmowers - 2x10 @ 53lbs
Minute 1 -1 Deadlift (bodyweight)
Minute 2 -2 Deadlifts
Minute 3 -3 Deadlifts
…until you run out of time or tap out
16 Rounds + 10 reps @ 155# (BW)- 146 reps total.
Pelican Curls - 9-7-5x2 @ BW (5 seconds)*
Ring Dips - 9-7-5x2 (10lb ankle weights)*
*Superset
Kettlebell Skullcrusher - 53-53-53x2
KB Hammer Curls - 53-53-70x2
*Superset
Dynamic Scapula Front Lever- 5-3-1x2
Guillotine Press - 165-175-185/170-180-190 then, 225x6
KB Press -53-70-70x2*
*arms below parallel
One Arm Kettlebell Row - 70-70-97/70-97-125(3) then, 1 rep @ 203lbs
PM:
Afternoon Session: Bench Press - 8x3 @ 205lbs (60 second rest)
Felt solid after all training today. 225x10 is in my sights!
21-15-9 reps of:
Pike Handstand push-ups
Strict Ring dips
Strict Push-ups
8:20
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“In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 28, 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor” – crossfit.com
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Cash Out: Kettlebell Lawnmowers - 3x8 @ 53lbs
“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
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PM: HPC - 15x10 @ 75lbs
Overhead Plate Raises - 5x10 @ 35lbs
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“The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation
Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*
Decline Diamond Push Ups - 9-7-5x2 (2 seconds)
Kettlebell Skullcrusher - 35-53-53x2
KB Hammer Curls - 53-53-70x2
Cash Out:
Max Close Grip Bench @ 75% of Bodyweight - 115lbs - 35 reps (5
rep PR!)
Max Reps Chin Ups @ 10lb ankle weights - 20 reps
Static Iso Flex
PM:
Max reps of kettlebell bench press at 140lbs (70s). Got 25 reps. Goal was 30. Felt strong - until I didn’t. That got brutal quickly. I definitely went to failure.
Mile 1 - 53 pound bells (106lbs). Jack did the first mile with me. He used the 35lb bells. There limiting factor was my grip. Dropped down to the 35lb bells (70lbs) the final 2.1 miles. That was a mental battle.
“When you think that you are done you're only 40% in to what your body's capable of doing.that's just the limits that we put on ourselves”. - David Goggins
L-Sit Pull Ups - 9-7-5x2
Guillotine Press - 160-170-180/165-175-185
KB Floor Press/Fly -
53-53-70/53-53-70
One Arm Kettlebell Row - 53-70-97/70-97-125(3)
Cash Out:
Ring Fly - 2x8
Banded C2B Chin Ups - 2x8*
*The band forces you to use stricter form. The outward force prevents you from killing for excessive swinging.
PM:
Klokov Push Press
115x4
145x1
165x1
200x1 - first attempt @ 200lbs!
“Push press is the dynamic version of a more common strict military overhead press. This compound exercise works multiple muscles but the work horses in this movement are the deltoids, triceps and traps. Due to initial leg drive, push presses engage quadriceps, glutes and hamstrings while abdominal wall and lower back stabilize the trunk preventing excessive spinal arching. Essentially push press is a total body exercise which has number of performance benefits”. - Science & Strength
PM:
HPC - 15x10 @ 75lbs
Overhead Plate Raises - 5x10 @ 35lbs
“The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation
Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*
Elbow Lowers - 9-7-5x2
Elbow Lowers: great exercise that focuses on triceps and core while also warming up your elbows and wrists for more advanced calisthenics moves. Via @gymnasticbodies
Kettlebell Skullcrusher - 35-35-53/35-53-53
KB Hammer Curls - 35-53-70x2
Cash Out:
Max Close Grip Push Bench @ 75% of Bodyweight - 115lbs - 30 reps
Two-hand KB Curls - 3x8 @ 53lbs
Static Iso Flex
Static 90 Degree Curl Hold - 30 seconds @ 53lbs
1.5 miles @ 115lbs.
“Loaded carries (and the unlimited variations) are among the best total body strength, core stabilization, and “Game-Changing” movements you can do to gain muscle, get stronger, and move better. Loaded carries can stress muscular hypertrophy and hormonal adaptations due to increased time spent under load, also know as Time Under Tension (TUT). Loaded carries allow us the opportunity to stress the entire body as a whole, while either carrying heavier loads briefly, or moderate loads for prolonged periods of time, both of which can induce structural loading and stressors for growth”. - Barbend
Max Bench Press in 5 Minutes (115)
10-10-10-10-8-8-5-5-5-5-76 reps
Rest 5 minutes
Max Sternum Chin Ups in 5 Minutes -
4-4-4-4-4-4-3-3-3-3-36 reps
*rest every 15 seconds for 15 seconds. 1:1 ratio of work to rest
Kettlebell Floor Fly - 3x5 @ 53lbs*
Kettlebell Reverse-Grip Row - 3x5 @ 53lbs*
*Superset
Cash Out:
Russian Push Ups - 5x5*
Horizontal Ring Pull Ups - 5x5*
Doorway Front Lever
10x5 @ 95lbs - 50 reps
5x5 @ 115lbs - 25 reps
2x5 @ 135lbs - 10 reps then,
145x1, 155x1, 165x1,175x1
“Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect. Nearly every muscle fiber is engaged and firing to maximize explosiveness, stabilize the core for transfer of load, and to execute the clean correctly”. - T Nation
Cash Out:
HPC - 1x25 @ 45lbs
High Pull - 1x25 @ 45lbs
Klokov Press - 1x25 @ 45lbs
Upright Row - 1x25 @ 45lbs
“The Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead.
The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.
Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness
PM - Max Rep Bench @ 225lbs - got 8! A 2 rep PR!
Close Grip Kettlebell Press - 4x16
Roof Chin Ups - 4x8
*Superset
Twenty Second Iso Hold then, Two-hand KB Curls - 4x16
Kettlebell Skull-crushers - 4x16
*Superset
*All at 35lbs
Cash Out:
Pseudo Planche Push Ups - 5x5
Bottoms Up Clean - 5x5 @ 35lbs
Diamond Push Ups - 8x8
Kettlebell 21s - 2 sets @ 35lbs
Kettlebell Hammer Curls - 5x5 @ 35lbs
Iso Static Flex
