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.
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
EZ Bar Curls @ 40-50-60-70-80lbs
Parallel Dips @ 25-20-15-10-5lbs
21:02 (33:25 last time - strait bar)
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.
Cash Out:
DB Chin Ups - 3x2 @ 100lbs
Close Grip Push Ups intro One-arm Plank - 5x10
Pelican Curl Negatives - 3x5
50-40-30-20-10/10-20-30-40-50 reps of:
L-Edge Reverse BP @ 140-150-160-170-180
Reverse T-Bar Row @ 110-100-90-80-70
23:45 (1:30 PR!)
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Rows, then 40 Bench Presses and 20 Rows, and so on.
Cash Out:
One-arm Cable Horizontal Row - 3x8 @ 90lbs
TRX Pseudo Planche Push Ups - 3x8
Low-to-High Fly - 3x8 @ 50lbs
Front Lever Pull-Ups - 5
Yoke Carry - 10x30M @ 185lbs
Sandbag Carry - 20x30M @ 100lbs
Wheelbarrow Carry - 20x30M @ 270lbs
50-40-30-20-10/10-20-30-40-50 reps of:
Seated DB Shoulder Press: @ 20-25-30-35-40lbs
Upright Row: @ 110-100-90-80-70lbs
21:55 - 7 minute PR! That hurt!
Alternate movements. Start with 50 reps of Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows, and so on.
"For our first move, we’ll be performing dumbbell shoulders presses. On this move you’ll want to push the dumbbell like if you’re pushing it through the roof and lock it out. Dumbbell shoulder presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. I like using cables for this movement because you get a good contraction all the way up and all the way down. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com
Cash Out:
Plate Lateral Raises - 3x5 @ 35lbs
Front Lever Pulls - 5x3
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
Barbell Curls @ 45-55-65-75-85lbs
Parallel Dips @ 25-20-15-10-5lbs
34:25
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.
Cash Out:
Fat Bar Pushdowns - 5x8 @ 120lbs
Pelican Curl Negatives - 3x5
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
LeverEdge Bench @ 140-150-160-170-180
T-Bar Row @ 110-100-90-80-70
25:15
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Rows, then 40 Bench Presses and 20 Rows, and so on.
Cash Out:
Low-to-High Fly - 3x8 @ 40lbs
Two Count Headbanger Pull Ups - 3x5
One-arm Cable Horizontal Row - 3x8 @ 80lbs
TRX Fly - 3x8
AFAP:
Over-the-Shoulder Sandbag Throw - 50
reps @ 100lbs*
*5 Russian KBS after every 5 sandbag reps
16:15
10M Sprint Repeats x20
AFAP:
50-40-30-20-10 reps of:
Seated DB Shoulder Press: @ 20-25-30-35-40lbs
Upright Row: @ 110-100-90-80-70lbs
28:55
Alternate movements. Start with 50 reps of
Shoulder Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,
and so on.
"For our first move, we’ll be performing seated dumbbell shoulder presses. On this move you’ll want to push the dumbbell like if you’re pushing it through the roof and lock it out. Dumbbell presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. I like using cables for this movement because you get a good contraction all the way up and all the way down. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com
Cash Out:
Plate Lateral Raises - 5x8 @ 25lbs
DB Shrugs - 5x8 @ 100lbs
Overhead Plate Raises - 5x8 @ 25lbs of
AFAP:
50-40-30-20-10 V-bar Chin Ups
10-20-30-40-50 Dips
34:44
Alternate movements. Start with 50 reps of
Chin Ups, then move to 10 Dips, then 40 Chin Ups and 20 Dips, and so on.
Cash Out:
Axle Bar Curls - 5x5 @ 85lbs
Incline DB Kickbacks - 3x8 @ 15lbs
AFAP:
50-40-30-20-10 LeverEdge Bench (140)
10-20-30-40-50 T-Bar Row (70)
29:52
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Rows, then 40 Bench Presses and 20 Rows, and so on.
Cash Out/
Gironda Dips - 3x5
Smith Planche Push Ups - 3x5
Two Count Headbanger Pull Ups - 3x5
Over-the-Shoulder Sandbag Throw - 50 reps @ 100lbs
10M Sprint Repeats x10
Round 1: 5lbs
Round 2: 10lbs
Round 3: 7 reps each @ 25lbs
That's brutal.
Cash Out:
Headbanger Chin Ups - 6x8*
Headbanger Triceps Extensions - 6x8*
*Superset
AMRAP 15:
5 Pendlay Rows (95)
10 Strict Curls (65)
15 Push Ups
8 rounds plus 13 rep
Vertical Press - 5z3 @ 225lbs
Full Front Lever Raise - 5x3
Cash Out:
Low-to-High Fly 40-50-60 x8
Headbanger Pull Ups - 3x8
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
Figure 8/Hold - 3x8 @ 53lbs
Monkey Shrugs - 3x8 @ 35lbs
DB Shoulder Press - 50-60-70x8 then, 80x4
DB Shrugs - 3x8 @ 125lbs
Cash Out: Delt Sweeps - 3x8 @ 25lbs
For time:
50-40-30-20-10 Barbell Curls (45)
10-20-30-40-50 Parallel Dips
29:05
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 Dips, then 40 Barbell Curls and 20 Dips, and so on.
Cash Out:
One-arm Reverse Pushdowns - 5x8 @ 30lbs
Pelican Curls - 3x8
20 Rounds for Time:
6 Strict Pull-Ups
20 Push-Ups
48:38 RX
This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.
Found this WOD posted on the Australian Hero Games website.
Cash Out: Front Lever Raises (Full) 3x3
"Pike HSPU J T."
21-15-9 of:
Pile HSPU
Parallel Dips
Push Ups
11:15
RIP Petty Officer 1st Class Jeff Taylor
In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”
"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
Then,
3x8 (Triset) of:
Standing Lateral Raises - 20lbs
Bent-over DB Laterals - 20lbs
Dumbbell Shrugs - 85lbs
Cash Out: Front Lever Raises (Full) 5x3
"The Front Lever Raises is an exercise that consists in performing dynamic Front Lever, starting in a dead hang position and pulling up to a pike hold. All this has to be done in a Front Lever position without losing the form at any time.
Technical Specifications
1- To start, you will have to hang from the bar. The height of the bar should be enough for you to stand.
2- Then, you will start pulling with straight arms and maintaining the Front Lever position until you reach the pike position.
3- After that comes the descent. Don't rush too much (control the descent). It's important NOT TO SWING in the lower part, as if doing that you will be omitting a very important phase of the exercise.
AFAP: 25-20-15-10-5:
Close Grip Bench Press (135)
Hang Power Clean (75)
Chin Up
22:11. 24 second PR!
(Originally done as a team workout @ 50-40-30-20-10. It's terrible resting as little as possible.)
Cash Out:
Double KB Curls - 3x5x 26lbs
Barbell bodyweight triceps extensions - 3x5
4 Rounds For Time:
10 L-Sit Pull Ups
15 Push Ups
15 Chest to Bar Pull Ups
15 Push Ups
20 Pull Ups
15 Push Ups
3 rounds - 31:41
Even scaling to three rounds that was no joke!
RIP 1st Lt. Weaver
Army 1st Lt. Todd W. Weaver died September 9, 2010 serving during Operation Enduring Freedom. Weaver, 26, of Hampton, VA; assigned to 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, KY; died Spet. 9 at COP Stout, Afghanistan, of wounds suffered when insurgents attacked his unit with an improvised explosive device.
Weaver is survived by his wife, Emma; daughter, Kiley; parents, Don and Jeanne; siblings, Glenn,
Adrianna and Christina.
This Hero WOD was originally posted by CrossFit’s Mainsite on March 18, 2011.
Trap Bar Deadlift (low bar)
150x5
240x5
330x5
420x2
Safety Bar Squats
115x5
135x5
155x5
185x3x5
225x1
255x1
275x1 (10lb PR on Safety Squats)
*Black Bar is 65lbs
LeverEdge Press - 8x3 - 180lbs
Front-Lateral-Rear Raises 8x4 of each
*Superset
then,, LeverEdge Press - 5 reps @ 270lbs
Delt Sweeps - 8x8 @ 35lbs
Overhead Plate Raises - 8x8 @ 25lbs
Fat Bar Cable Curls - 100-110-120/110-120-130
then, 80x15
Fat Bar Push Downs: 130-140-150/140-150-160
Then, 100x-15
Incline Kickbacks - 5x8 p@ 20lbs
Axle Bar Curls - 5x8 @ 85lbs
Cash Out: Kettlebell Curls - 3x8 @ 35lbs
3 rounds of:
Max Reps (BW - 160):
LeverEdge Bench 25-25-25
Dynamic Front Lever 10-10-10
TRX Fly - 3x8
Wide Grip Pulldown - 3x8 @ 150lbs
Cash out:
Low-to-High Cable Fly - 3x8 @ 50lbs
Iron Cross x 1
Fat Bar Cable Curls - 90-100-110/100-110-120
then, 70x15
Dat Bar Push Downs: 120-130-140/130-140-150
LeverEdge Close Grip Bench Press :
230-240-250/240-250-260 then, 200lbsx15
Axle Bar Curls - 3x8 @ 85lbs
Cash Out:
Incline Kickbacks - 3x8 @ 20lbs
V-Chin Ups - 2x8 @ 32lb chains
Keg Cheat Drag Curls - 2x5 @ 150lbs
Isometric Close Push Up - 2x25
seconds @ 32lb chains
Round-the-World Pull Ups - 4x8
Reverse Grip Rows
135-155-175/155-185-195
LeverEdge Press -
240-250-260/250-260-270
Then, 200x 20 & 10 reps
TRX Fly - 4x8 (bench)
Cash Out:
Wall Spider-Man Push Ups - 4x8
Dynamic Front Lever - 3x3 @ 6lb ball
