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.
50-40-30-20-10/10-20-30-40-50 reps of:
Football Bar Hammer Curls: 38-48-58-68-78
Football Bar Tri Extensions: 78-68-58-48-38
*Superset/Elite 38lb bar
29:00
Alternate movements. Start with 50 reps of
Curls, then move to 10 Extensions, then 40 Curls and 20 Extensions, and so on.
Cash Out:
3x8 KB Curls - 26lbs
3x8 Pin Rack Press - 95lbs
Eccentric KB Hold - 30 seconds @ 35lbs
Garage:
Football Bar Close Grip Press - 8x8 @ 78lbs
50-40-30-20-10/10-20-30-40-50 reps of:
DB Incline BP @ 35-40-45-50-55
Weighted Pull Ups @ 25-20-15-10-5
40:00
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Pull Ups, then 40 Bench Presses and 20 Pull Upd, and so on.
Cash Out:
Ripe Horizontal Row - 3x8 @ 120lbs
TRX Pelican Push Ups - 3x5
10x5 @ 185lbs *
*on a 4 inch bumper plate
*10M Sprint after each set of DLs
Cash Out:
SGDLs - (flat ground)
225x1
275x1
315x1
365x1
Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:
"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.
If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.
This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.
If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that". - T Nation
AM - Metfit:
50-40-30-20-10/10-20-30-40-50 reps of:
Klokov Press: 45-55-65-75-85lbs
Upright Row: 85-75-65-55-45lbs
Cash Out.
Delt Sweeps - 3x8 @ 25lbs
TRX Face Pull - 3x8
PM - Garage:
Swiss Bar Bradford Press - 3x8 @ 58lbs
Overhead Plate Raise - 3x8 @ 25lbs
30-20-10/10-20-30 reps of:
EZ Bar Curls @ 90-100-110
Cable Extensions @ 100-120-140
Alternate movements. Start with 30 reps of
Barbell Curls, then move to 10 Dips, then 20
Barbell Curls and 20 Dips, and so on.
Then, 2x25 EZ Curl @ 40lbs
Cash Out:
Triceps V-Sit Hold - 10 seconds @ 20lb vest
Pelican Curls - 3x5 @ 20lb vest
Headbanger Chin Ups - 3x8 @ 20lb vest
5 Rounds For Max Reps
Reverse Vertical Bench (105)
DB Incline Seal Row (20)
Reverse LeverEdge BP - 25-25-25-25-25
Seal Rows - 25-25-25-25-25
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
One-arm Cable Horizontal Row - 3x8 @ 110lbs
TRX Pseudo Planche Push Ups - 3x8
Headbanger Pull Ups - 2x15
Over-the-Shoulder Throws: 50 & 30lbs
Over-the-Bar Clean & Throw - 10x100
Deadlifts - 5x3 @ 315lbs
Sprint Repeats - 10x10M
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
Mutt Bar Klokov Press: 22-33-44-55-66lbs
Mutt Bar Wide Grip Upright Row: 66-55-44-33-22lbs
17:25
Cash Out. TRX Face Pull: 3x16
50-40-30-20-10 of
Two Hand KB Curls: @ 35lbs
Kettlebell Skull Crushers: @ 35lbs
Cash Out:
Mutt Barr Wide Curls - 3x8 @ 44lbs
Mutt Barr Extensions - 3x8 @ 44lbs
*Superset @ 15 second rest
Mutt Bar Drag Curls - 3x15 @ 22lbs
Seated Mutt Bar Extensions - 2x25 @ 22lbs
5 Rounds For Max Reps
Reverse KB Floor Press: 35lbs
Kettlebell Batwing Gorilla Row: 35lbs
Press: 20-20-20-20-20
Row: 10-10-10-10-10 (each side)
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
50-40-30-20-10/10-20-30-40-50 reps of:
Mutt Bar Bradford Press: 22-33-44-55-66lbs
Mutt Bar Overhead Raise: 66-55-44-33-22lbs
That. Was. Brutal.
50-40-30-20-10/10-20-30-40-50 reps of:
Mutt Bar Bar Curls @ 22-33-44-55-66lbs
Triceps Extensions @ 66-55-44-33-22lbs
Alternate movements. Start with 50 reps of
Curls, then move to 10 Extensions, then 40 Curls and 20 Extensions, and so on.
Cash Out:
Pelican Curls - 5x5
5 Rounds For Max Reps
Mutt Bar Floor Press - 66lbs
Mutt Bar Rows - 66lbs
Floor Press: 30-30-30-30-30
Rows: 30-30-30-30-30-30
300 total rows!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Q: It's only 66 pounds. How bad can it be?
A: Very bad!
Cash Out: Roof Front Lever Pulls 2x3
50-40-30-20-10/10-20-30-40-50 reps of:
Mutt Bar Military Press: @ 22-33-44-55-66lbs
Mutt BarUpright Row: @ 66-55-44-33-22lbs
Cash Out:
TRX Rear Lateral Face Pull - 5x8
TRX Rear Fly - 5x8
TRX Overhead Raises - 5x8
*Triset
50-40-30-20-10 of
Two Hand KB Curls: @ 35lbs
Kettlebell Extensions: @ 35lbs
Cash Out:
Double KB Curls - 3x8 @ 35lbs
Reverse Grip KB Push Ups - 3x8
30-20-10/10-20-30 reps of:
KB Low Incline BP @ 35-53-70
Double KB Row @ 70-53-35
Alternate movements. Start with 30 reps of
Bench Press, then move to 10 Rows, then 20 Bench Presses and 20 Rows, and so on.
Cash Out:
Gorilla Row - 3x3 @ 150lbs
Incline KB Crush Press - 3x15 @ 35bs
30-20-10/10-20-30 reps of:
DB Military Press: @ 30-40-50lbs
Upright Row: @ 120-110-100
Alternate movements. Start with 30 reps of
Military Presses, then move to 10 Upright Rows, then 20 Presses and 20 Upright Rows,
and so on.
Then,
30-20-10/10-20-30 reps of:
Overhead Plate Raises @ 25-25-45lbs
Lateral Plate Raises @ 45-35-25lbs
Cash Out:
Lean Back Cable Lateral - 3x8 @ 40lbs
30-20-10/10-20-30 reps of:
EZ Bar Curls @ 80-90-100
Parallel Dips @ 35-30-25
Alternate movements. Start with 30 reps of
Barbell Curls, then move to 10 Dips, then 20
Barbell Curls and 20 Dips, and so on.
Then, 1x25 curl @ 40lbs & 1x1 @ 130lbs with 5 second eccentric.
Cash Out:
Rope Pushdowns 3x25 @ 80lbs
Pelican Curl Negatives - 3x5
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
5 Rounds For Max Reps
LeverEdge Bench Press, Bodyweight (160)
Headbanger Pull-ups
LeverEdge BP - 25-25-22-20-25/117 reps
Headbanger PU - 20-20-20-20-32/112 reps
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
One-arm Cable Horizontal Row - 3x8 @ 110lbs
TRX Pseudo Planche Push Ups - 3x8
140x5
160x5
180x3x5
*Red Bar is 70lbs
Cash Out: Over-the-Shoulder Sandbag Throws - 10 reps @ 100lbs*
I only had about 20 minutes to work out today but I didn't want to skip my workout so I got in five sets of five of squats and 10 over the shoulder sandbag throws. Took me 15 minutes. Something is always better than nothing and mentally it's exactly what I needed.
AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
DB Military Press: @ 20-25-30-35-40lbs
Upright Row: @ 110-100-90-80-70lbs
18:54 - 3:01 PR! That hurt!
300 Reps in under 19 minutes is no joke!
Alternate movements. Start with 50 reps of
Military 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 military 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 military 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:
Rear Rear Fly - 5x8
Overhead Raises - 5x8
*Superset
