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.
Lateral Plate Raise - 25-30-45-25
Lean Back Cable Lateral -
70-85-100-55
Rear Delt Machine Fly - 130-150-170-110
Overhead Plate Raise - 3x8 @ 25lbs
Monkey Shrugs - 3x8 @ 50lbs
Cash Out:
DB Hang Clean & Press - 3x8 @ 35lbs then, 3x5 @ 50lbs & 1x3 @ 65lbs
@ Planet Fitness S. Burlington
Reverse Grip Kettlebell Floor Press - 8x8
TRX Pelican Curls - 8x8
*Superset
“The benefits of the reverse grip benefits are vast. It’s a great exercise for anyone looking to develop a full chest and bigger arms. The RGBP is not just an upper chest exercise, but an exercise that will develop the upper and lower pecs, triceps and biceps too!
The Reverse Grip Bench Press……
If you are looking for the one upper body exercise to develop bigger chest and arms, give the reverse grip bench press a try. I believe you will be enjoy the exercise and find the contraction, pump, and mind muscle connection you are looking for.” - PumpSomeIron.Com
TRX High Curls - 4x8
TRX Extensions - 4x8
* Superset
Cash Out:
KB Crush Curl - 3x8
KB Hammer Curls - 3x8
Two-Handed KB Curl - 3x8
*Tri-Set
*All at 35lbs
The Kettlebell Crush Curl - “This exercise will not only work your biceps but also your chest and forearm muscles. You don’t realize how much you use your chest muscles to “crush” until you try to hold heavy kettle bell in between the palms of the hands.
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
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#kettlebellcrushcurls #crushcurl #Lighthousepoint #kettlebellrob
Kettlebell Floor Press - 4x16 @ 35lbs
Reverse-grip Kettlebell Row- 4x16 @ 35lbs
*Superset
TRX Fly - 4x8
TRX Row - 4x8
*Superset
Cash Out:
Kettlebell Pullovers - 3x15
Roof Front Lever Pull Ups - 3x3
"Do what you can, with what you have, where you are." - Theodore Roosevelt
Skier Swings - 15 sets of 10 @ 35lbs then,
800M Farmers Walk @ 35lbs each.
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Did some Skier Swings today. I liked them better than traditional Double Swings. I feel like you can heavier and need to use your upper back and rear delts to stabilize yourself at the top of the movement. All while working your hamstrings!
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“The weights move faster to achieve movement, which helps develop tremendous hip, glute, and hamstring strength.”
The move also homes in on the upper body. Since each arm maintains a weight—rather than controlling the same one—muscles in the shoulders, chest, and upper back contend with momentum on both sides, forcing them to make small adjustments to stay in sync”. - Men’s Journal
Rear Lateral @ Face Pull - 8x8
Arnold KB Press - 4x8 @ 35lbs
Single KB Upright Row - 4x8 @ 35lbs
Overhead Lateral Raises - 3x8
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Cash Out: MAX Chest Facing Wall HSPUs - 24. THREE rep PR!
“Chest to wall HSPUs 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
KB Monkey Row - 8x8 @ 35lbs
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Seated DB Curls - 25-30-35-20*
*2-0-2 tempo
Close Grip Reverse-Grip Floor Press -
115-135-155-95*
*Don't bring the bar all the way down to your chest. Lower it to a few inches above to make sure the triceps are under tremendous tension the entire time.
Hammer Curls - 40-45-50-30
Cable Triceps Extensions
60-80-100-50
Cash Out:
Double KB Curls - 3x8 @ 26lbs then 2x5 @ 35lbs
Tiger Bend HSPUs - 2x3
Fat Bar Empty EZ Bar Curls - 1x25
Reverse Smith Machine Bench Press -
150-170-190-140
Reverse Grip Smith Machine Row -
150-170-190-140
Hanging TRX Fly - 3x12
Headbanger Pull Up 3x12
Cash Out -
Gironda Dips - 3x8
Lateral Plate Raise - 25-35-45-25
Lean Back Cable Lateral -
70-80-90-60
Seal Swings - 20-25-30-15
Hang Clean & Press - 2x15 @ 65lbs*
* “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:
Gironda DB Swings - 5x5 @ 15lbs
Seated DB Curls - 25-30-35-20*
*2-0-2 tempo
Reverse-Grip Smith Press -
145-160-175-135*
* This reverse-grip press hits the lateral and medial head of the triceps – the mid-range resistance curve. With reverse-grip benching you may find holding the bar problematic at times. You'll end up concentrating too much on just moving the weight – trying to stabilizing rather than loading the triceps. The solution? The smith machine. Really. Give the smith a go and you won't have to worry about stabilizing, which is a good thing for this application. You'll be able to tuck the elbows in hard and load the hell out of your triceps, especially on the eccentric (lowering) portion of the movement.
Coaching Points
Hammer Curls - 40-45-50-30
Standing DB Triceps Extensions
60-70-80-50
Cash Out:
Empty EZ Bar Curls - 2x25
Front Lever - 3x10 seconds
Reverse Smith Machine Bench Press -
145-165-185-135
Reverse Grip Smith Machine Row -
145-165-185-135
Low-to-High Fly - 40-50-60-30
Switch-Grip Pull Ups - 3x8
Cash Out -
Front Lever Pull Up x5
TRX Fly - 3x5
Barbell Planche Push Ups x5
Then, 1 rep max Snatch
115x1
135x1
145x1
150x1
Sloppy as hell but.. whatever!
LeverEdge Shoulder Press -
230-250-270-210
Lean Back Cable Lateral -
65-75-85-50
Prime Handle Upright Row -
125-145-165-105
Hang Clean
120-130-140-100
Cash Out:
Horizontal & Vertical KB Press - 3x5
@ 26lbs
Seated DB Curls - 25-30-35-20
Seated Smith Machine Half Press* -
95-135-155-05
Hammer Curls - 40-45-50-30
Smith MachineClose Grip Press - 185-195-205-155
Cash Out:
Empty EZ Bar Curls - 2x25
Wide Grip Supinated Strait Bar Dips - 5x5
Plate Drag Curls - 3x8 @ 25lbs
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Workout #2 - Arms (Garage)
5 Rounds of:
10 Sitting Half-Barbell Curls
10 Reverse Close Grip Bench Press
*Both @ 75lbs
Incline Press -145lbs-165lbs-185lbs(5)-135lbs
Reverse Grip Barbell Row -
135-155-175-115
Incline DB Bench Press -
65-75-85-55 then, 100x3
Wide Grip Pulldown -
130-150-170-110
Cash Out -
One-arm Cable Row - 3x5 @ 100lbs
Low-to-High Fly - 3x5 @ 40lbs
TRX Fly - 3x5
LeverEdge Shoulder Press -
220-240-260-200
Lean Back Cable Lateral -
60-70-80-50
Prime Handle Upright Row -
120-140-160-100
Hang Clean
115-125-135-95
Cash Out:
Trap Bar Presses - 3x15 @ 60lbs
Double Cable Curls - 80-90-100-70
Push Downs - 100-120-150-90
Hammer Curls - 40-45-50-30
Kettlebell Skullcrusher - 34-44-53-26
Cash Out:
Pelican Curls - 3x5*
Barbell Triceps BW Extensions - 3x5*
*Superset
Empty Barbell Curls - 2x25
Jerry”
For Time:
1 Mile Run
2K Row
1 Mile Run
31:17
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.
Machine Guillotine Press -
195-210-225-165
Reverse Grip Barbell Row -
115-135-155-95
Incline DB Bench Press -
65-75-85-55
Wide Grip Pulldown -
125-145-165-105
Cash Out -
TRX Fly - 3x5
Front Lever Pulls - 3x5
200x5
240x5
330x5
420x3
440x1
460x1
480 - Failed (Rigjt Hand)
Them, 30x5 @ 240lbs - 150 reps for 36,000lbs
Cash Out:
10x30M Sprint @ 75%
LeverEdge Shoulder Press -
210-230-250-190
Lean Back Cable Lateral -
55-65-75-45
Prime Handle Upright Row -
115-135-155-95
Hang Clean & Press
75-95-115-65
Cash Out:
6 Up/6 Down 3 @ 25lbs then, 1 @ 35lbs
Planche Leans z3
Barbell Curls - 70-85-100-60
Dips - 40-55-75-30
Hammer Curls - 40-45-50-30
Close Grip Bench Press - 145-165-185-125
Cash Out:
Kettlebell Curls - 3x5
Double DB Skull Crushers - 3x5
*both @ 25lbs
Pelican Curls - 5x5*
*Tri-Set
Incline Press -145lbs-165lbs-185lbs(5)-135lbs
Horizontal Cable Row - 120-140-160-100
Incline DB Bench Press - 60lbs-70lbs-80lbs-50lbs
Wide Grip Pulldown - 120-140-160-100
Cash Out -
TRX Fly - 3x5
Front Lever Pulls - 3x5
50x30M @ 185lbs....
First 30 - 14:09 - Avg HR 125
Stopped at 30 to take a work call. Then...
Last 20 - 9:40 - AVG HR 129
23:49 total time
LeverEdge Shoulder Press - 200-220-250-180
Lean Back Cable Lateral - 50-60-70-40
Prime Handle Upright Row - 110-130-150-90
Hang Clean- 95-115-135-75
Cash Out:
Drive-the-Bus 3x8 @ 25lbs
