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.
5 rounds of
3 Weighted Pull-ups @ 45lbs
5 Strict Pull-ups
7 Hammer Grip Pull-ups
*Each round is a complex, hang on to the pull-up bar for all the reps before coming off the
bar.
Blue Band Curls - 3x8
Blue Band Rows - 3x8
*Superset
Cash Out:
Max Reps Headbanger Pull Ups -27
Free Range Curls - 3x8
AVG HR - 125
MAX HR - 145
Green Band Diamond Push Ups*
Reverse Incline DB Press - 45lbs*
*Superset
*Used Green Band for 4x8 on Presses
One DB Triceps Bench - 65lbs*
Low-to-High Fly - 45lbs*
*Superset
Cash Out:
Blue Band Pushdowns - 25 reps
Blue Band Lean-Away Press - 25 reps
AVG HR - 127 BPM
MAX HR - 160 BPM
Cash Out: Planche Leans
AVG HR - 129 BP
245lbs @ 3-1-1-1 tempo
Slow Down Your Tempo
Your body doesn't know the number of reps you're doing or the weight on the bar. It only knows the tension it must create to overcome a load, and the time that tension takes.
In other words, if your goal is to build muscle you should stop obsessing over the weight on the bar and instead focus on the contraction of each muscle.
Slowing down your lifting tempo allows you to both improve your mind-muscle connection and increase your time under tension, a key component to increasing metabolic-stress driven hypertrophy.
Try a 3111 tempo
Gironda Sternum Pull-Ups -
8-8-6-6-4-4-4-4
Seated DB Curls - 8x8 @ 35lbs*
*Superset
Barbell High Pull - 4x8 @ 65lbs*
Barbell Curls - 4x8 @ 65lbs*
Cash Out: Dynamic Front Lever
AVG HR - 125
MAX HR - 183
Green Band Diamond Push Ups*
Reverse Incline DB Press - 40lbs*
*Superset
One DB Triceps Bench - 50lbs*
Low-to-High Fly - 40lbs*
*Superset
Cash Out:
Green Band Pushdowns - 50 reps
Green Band Lean-Away Press - 50 reps
AVG HR - 124 BPM
MAX HR - 157 BPM
Ring Overload Lean
Ring Circle Lean
Ring Reverse Fly
*Triset of 4x8
Trap Bar Shrugs - 8x8 @ 155lbs
Blue Band Upright Rows - 8x8
Cash Out: One-arm Band Arnold Press - 5x8 (Blue)
Minute 1 -1 Russian Kettlebell Swing (53)
Minute 2 -2 Russian Kettlebell Swings
Minute 3 -3 Russian Kettlebell Swings
…until you run out of time or tap out
19 rounds + 19 reps. 209 reps total.
AVG HR - 124 BPM
MAX HR - 157 BPM
Green Band Dips
Reverse KB Press @ 35lbs*
*Superset
Lying kB Triceps Extensions - @ 35lbs
Low-to-High Fly - 30lbs*
*Superset
AVG HR - 130 BPM
MAX HR - 161 BPM
Back/Biceps....
KB High Pull - 8x8 @ 35lbs*
KB Hammer Curls - 8x8 @ 35lbs*
*Superset
Chest-to-Cannonball Pull-Ups - 4x8*
Dead-stop Seated Barbell Curls - 4x8 @ 45lbs*
Cash Out: KB Hammer Curls
3x5 @ 53lbs
2x3 @ 70lbs
AVG HR - 125
MAX HR - 167
“The hammer curl with kettlebells is a great bicep and biceps brachialis exercise that also heavily taxes the forearms as well as smaller muscles around the hands and wrists. Due to the nature of the unique loading mechanism, the movement finishes with the kettlebells in an extended lever arm position, making it highly difficult yet extremely effective for placing constant tension on the arms throughout the movement”. - Advanced HumanPerformance.Com
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
“Building a gym in my garage was one of the best thing I’ve ever done. I love the training environment of a gym but when life gets in the way - which is most of the time - I have zero excuses. Something is ALWAYS better than nothing. Discipline equals freedom”! - Jocko Willink
AVG HR - 125
MAX HR - 167
*Sobo Strength & Conditioning
Arnold Press - 4x8 @ 30lbs
Prime Handle Upright Row - 4x8 130lbs*
*Superset
Axle Bar Klokov Press - 4x8 @ 85lbs*
Bent-Over Lateral Raise 4x8 @ 15lbs*
Cash Out:
Slightly Bent-over Plate Laterals - 5x5 @ 25ls
AVG HR - 131 BPM
MAX HR - 166 BPM
Reverse Incline DB Press - 40lbs*
Close Grip Pulldowns - -120lbs*
Superset
Incline Seal Rows - 35lbs*
Low-to-High Cable Fly - 30lbs*
Cash Out :
Max Rep Headbanger Pull Ups - 36
Max Rep Banded Push Ups - 35 (Red)
AVG HR - 130 BPM
AMX HR - 168 BPM
10x5 @ 225lbs
245x2
265x2
285x2
305x1
325x1
345x1
365x1
Cash Out:5x10 - Heels-Elevated BW Squats
“Decades ago, guys used to do deadlifts by putting the bar behind them. This allowed for a very upright position, which meant a great degree of knee flexion had to happen in order to get into position. This meant that due to execution, the quads got a great deal of work.
To get the same effect, use the trap bar deadlift. To make it more of a quad movement, raise your heels. This will automatically put you in a very upright position and create a mechanical position where the hips aren’t as loaded as they would be with conventional deadlifts.
For those with bad knees or achy hips, this is a very joint-friendly exercise that can be used for both heavy progressive overload or high-rep death sets”. - T Nation
EZ Bar Curls - 60lbs
Rope Pushdowns - 50lbs
Drag Curl - 40lbs
Overhead EZ Bar Extension - 50lbs
Cash Out:
Close Grip Pulldowns - 5x5 @ 80kbs
Hammer Curls: 25x8, 30x8, 35x8, 40x8,
45x8
*Planet Fitness - Vestal
Five set of:
Overhead Raise x8
Lateral Raise x8
Victory Raise x8
Front Raise. X8
Bent-over Lateral Raise x8
*all at 10lbs
Superset: DB Shrugs 10 reps @ 75lbs
Cash Out:
Banded Presses - 8x8 (Blue Band)
Planet Fitness - New Hartford
5x3 @ 185lbs
Cash Out:
Farmers Walk - 10x30M @ 53lbs
Take Carry - 10x30M @ 185lbs
Sprints - 10x10M
AVG HR - 126 BPM
MAX HR - 153 BPM
Trap Bar Rows @ 155lbs*
Reverse KB Press @ 53lbs*
*Superset
Cannonball Pull-ups*
Low-to-High KB Fly - 35lbs*
Cash Out:
Headbanger Pull-ups - 3x8*
KB Fly - 3x8 @ 35lbs*
AVG HR - 127
MAX HR - 154
Sobo Strength & Conditioning...
6x8 of:
Hang Clean & Press
Snatch Grip High Pull
Klokov Press
*Triset @ 45lb Bar
*Superset with Beast Raises - 5 Reps in between each set @ 15lbs
Slightly Bent-over Plate Laterals - 6x8 @ 25lbs
Lean Back Lateral Raises - 3x8 @
40lbs
Rope Pushdowns - 110-130-150-90
Dead Stop Dips -10-8-6-15*
Ez Bar Curls - 70-90-110-50
*Superset
Cash Out:
UpPlate Curls - 25-35-45-35-25 x10
Isometric Static Flex
150x5
240x5
330x3
420x1
460x1
510x1
560x1 - 15 pound PR!
Next stop - 600!
That’s for you Danny!
Reverse Incline DB Press -45-55-65-40
Bilateral Assisted Negative Accentuated Seated Cable Row - 120-140-160-100
Low-to-High Cable Fly - 45-55-65-35
Max Reps Headbanger Pull Ups - 35
Cash Out: DB Row - 2x3 @ 125lbs
Weighted Chin Ups - 45-60-75-25
One-handed Interlocking Pushdowns - 80-100-130-80
Orange Banded Dips -10-8-6-15*
Standing DB Curls - 40-45-50-30
*Superset
Plate Curls - 25-35-45-35-25 x10
Reverse Incline DB Press - 40-50-60-35
Horizontal Cable Row - 140-160-180-130
Low-to-High Cable Fly - 40-50-60-30
One-arm Cable Row - 100-120-140-70
Cash Out:
L-Sit Muscle Up - 2x2
135x3
225x3
315x3
405x1
500x1
517.5x1 (2.5 pound PR!)
Insanely happy with 517lbs while mainly only pushing with my left leg.
Herniated Disk & Sciatica - GFY
