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.
PR One - 15 Minutes
Mutt Bar Curls - 33lbs - 75 reps
Reverse Curl /Shoulder Press - 33lbs - 75 reps
3 minute rest
PR Two - 5 Minutes
Mutt Bar Hammer Curls - 33lbs - 75 reps
Triceps Extensions - 33lbs - 75 reps
AVG HR - 126 BPM
MAX HR - 147 BPM
Cash Out:
Mutt Bar Overhead Raises - 33lbs
Mutt Bat Klokov Presses - 66lbs
Mutt Bar Curls - 66lbs
Isometric Static Flex
TRX Fly
TRX Row
*Superset
Cash Out:
TRX Face Pulls - 3x8
Bear Push Ups - 3x8
AVG HR - 123
MAX HR - 144
@ Lighthouse Point
PR One - 15 Minutes
LeverEdge Shoulder Press - 70lbs - 60 reps
Neutral-Grip Sternum Chin-Ups - 60 reps
Neutral-Grip Sternum Chin-Up
If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.
AVG HR - 126 BPM
AX HR - 151 BPM
Rest 3 Minutes
PR Two - 5 Minutes
Lying Reverse Seal Swings - 25lbs
Seated Snatches - 25lbs
AVG HR - 132 BPM
AX HR - 151 BPM
Seated Snatches
Light up your traps and delts with this simplified variation of the barbell snatch.
“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.
To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation
Cash Out:
Lateral Plate Raise - 4x8 @ 25lbs
Overhead Plate Raise - 4x8 @ 25lbs
*Superset
PR One - 15 Minutes:
EZ Bar Curls - 50lbs - 135 reps
Dips -135 reps
5 minute rest
PR Two - 5 Minutes:
Axle Bar Curls - 85lbs - 30 reps
LeverEdge CG Press - 120lbs - 30 reps
330 reps in 20 minutes!
Cash Out: Weighted Chin Ups
Set 1: Bodyweight Pull Ups for 8 reps as a warm up
Set 2: Weighted Version, 10 reps with a 25 pound plate
Set 3: 8 reps using a 35 pound plate
Set 4: 6 reps using a 45 pound plate
Set 5: 3 reps with 80 pounds
Set 6: 10 reps at 35 pounds!
45 total reps.
“The most effective and efficient way to build a great back is by becoming a beast on weighted chins. Get strong on weighted chin ups and you will build incredible, real-world strength and your back and arms will look godlike”. - Kinobody
PR One - 15 Minutes:
Reverse Push Ups -95 reps
Headbanger Pull Ups - 95 reps
AVG HR - 130 BPM
MAX HR - 151 BPM
3 minute rest
PR Two - 5 Minutes:
Gironda Dips - 43
LeverEdgr High Row - 70lbs - 43
AVG HR - 129 BPM
MAX HR - 151 BPM
276 total reps in 20 minutes.
Cash Out:
Max Rep Pull Ups @ 75lbs. - got 5 then 6!
*AMRAP in each movement. Rest 90 seconds then do it again!
Bent-Over Rows - 50/45
Overhead Press - 35/30
Upright Rows - 25/25
110/100 -210 reps with 40lb EZ Bar
The pump is real on that one! The upright rows were brutal!
Cash Out:
Overhead Plate Raise - 3x8 @ 25lbs
Upright Row - 2x20 @ 45lb Bar
Banded Face Pull - 3x8
Overhead Cable Raises - 3x8 @ 50lbs
AVG HR - 120 BPM
MAX HR - 142 BPM
PR One - 15 Minutes:
PJR Pullover - 40lbs - 88 Reps
Chin Ups - 88 Reps
5 minute rest
PR Two - 5 Minutes:
EZ Bar Curls - 50lbs - 45 Reps
Dips - 45 is Reps
Cash Out:
Pelican Curls
Tuck Planche Push Ups
Front Lever Pull Ups
PR One - 15 Minutes:
Reverse LeverEdge Bench Press - 140lbs - 105r Reps
Strict Pull Ups - 105 reps
AVG HR - 122 BPM
MAX HR - 139 BPM
3 minute rest
PR Two - 5 Minutes:
Incline DB Press - 45lbs.- 35 reps
Barbell High Pull - 75lbs - 35 reps
AVG HR - 136 BPM
MAX HR - 158 BPM
280 total reps in 20 minutes.
Cash Out:
100lbs Pull Up x1
125lbs Pull Up Static Hold - 3 seconds
135lbs: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
100 reps
Cash Out:
Hang Power Snatch
95lbs: 1-2-3-4-5-4-3-2-1
25 reps
AVG HR - 127 BPM
MAX HR - 151 BPM
PR One - 15 Minutes:
Klokov Press - 75lbs - 100 reps
Barbell Upright Row - 75lbs - 100 Reps
3 minute rest
OTM - 5
10 Hang Power Cleans - 75lbs - 50 Reps
AVG HR - 126 BPM
MAX HR - 152 BPM
AMRAP 20:
2 Strict Chest-to-Bar Chin Ups
2 Strict Straight Bar Dips
41 rounds total.
82 strict Chin Ups
82 strict bar dips
It’s only 2 reps per movement. How hard can it be? That was terrible!
5 Rounds For Max Reps
Football Bar Press - 177lbs*
Strict Pull-ups - plus 20lbs
Bench Press - 14-12-10-8-6 l/ 50 reps @ 177lbs
Pull up - 14-12-10-8-6/ 50 reps @ 20lbs
Cash Out:
Close Grip Pulldown - 2x12 @ 120lbs
Incline Bench - 2x12 @ 115lbs
Strict Slow Muscle Ups - 3 reps
Snatch Grip Deadlift - 10z5 @ 185lbs
Cash Out:
Snatch Grip Deadlift
225x1
275x1
315x1
OHS
75x1
95x1
115x1
135x1
165x1
185 - FAILED TWICE. SO CLOSE!
AVG HR - 122
MAX HR - 141
21-15-9 Reps for Time
Deficit Strict Handstand Push-Ups
Push-Ups
Strict Presses (110lbs)
“Hercules Complex” was first mentioned in a workout performed by former champion Olympic lifter, Dmitry Klokov, on his YouTube channel on August 18, 2014.
Probably the hardest shoulder workout I’ve ever done. I was down to singles on the HAPUs after round one!
AVG HR - 128!-BPM
MAX HR - 152 BPM
21-15-9-15-21
Ring Dips
Reverse Barbell Bent Over Row (155lbs)
Cash Out:
5 strict wide-grip pull-ups *
Rest 10 seconds
Max-effort strict pullups with 2 second eccentric
Rest 10 seconds
Max-effort ring dips
*VERY HAPPY AFTER THAT WORKOUT!
*RX is 4 round AFAP with a 3 minute rest in between.
AVG HR - 124 BPM
MAX HR - 152 BPM
50-40-30-20-10/10-20-30-40-50 reps of:
DB Reverse BP @ 30-35-40-45-50
LeverEdge High Row - 160-140-130-100-80
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: Front Lever Pull Up
ABG HR - 128 BPM
MAX HR - 150 BPM
PM - Garage
8x3 of:
Reverse Bench Press @ 157lbs
Cannonball Pull Ups
Cash Out - 10 stone shoulders @ 95lbs
AVG HR - 128 BPM
MAX HE - 159 BPM
“The kettlebell thruster is a combination exercise that uses over 600 muscles in the body.
The kettlebell squat is already a huge multi-jointed exercise that requires muscle activation from the legs, hips, core and back.
Once you add the overhead press to the movement then you gain additional muscle activation from the shoulders, arms, upper back and even the chest.
Due to the large amount of muscle activation the thruster becomes very cardiovascular too. The more muscles used during an exercise the more oxygen is required to power the movement.
Driving a kettlebell overhead also requires additional work from the heart in order to pump the blood up and into the top hand.
So the kb thruster is not only a full body muscle conditioning exercise but also great for your cardio as well as being a big calorie burner”. - Kettlebeleworkouts.Com
5-40-30-20-10/10-20-30-40-50 reps of:
Curls 45-55-65-75-85
Football Bar CGBP - 156-136-117-96-76
Alternate movements. Start with 50 reps of
Barbell Curls, then move to 10 CGBP, then 40 Barbell Curls and 20 CGBP, and so on.
Cash Out:
Rope Hammer Curls - 3x8 @ 120lbs
TRX Extensions - 3x8
*Valor Bar - 26lbs
Cash Out - Cannonball Chin Ups - 3x5
AVG HR - 125 BPM
MAX HR - 147 BMP
50-40-30-20-10/10-20-30-40-50 reps of:
DB Incline BP @ 35-40-45-50-55
Yates Row @ 110-100-90-80-70
Alternate movements. Start with 50 reps of
Bench Press, then move to 10 Yates Rows, then 40 Bench Presses and 20 Yates Rows, and so on.
Cash Out:
LeverEdge High Row - 3x8 @ 90lbs
Red Band Push Ups - 3x15
Bar Muscle Ups - 7
Typewriter Pull Ups - 2x3
ABG HR - 125 BPM
MAX HR - 148 BPM
Farmers Walks - 20 x 40M @ 222lbs (110 lbs each) - 1200M total.
My grip is the limiting factor.
“Weighted carries have been shown to have a positive impact on metabolic rate. Due to the full body muscular activation of the yoke walk the energy demand on the body is much higher. You can see increases in resting metabolic rate throughout a workout and some times after doing walks, which can have a positive effect on overall body composition”. - Barrbemd
AVG HR - 127 BPM
MAX HR - 149 BPM
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
20:59
300 Reps on 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:
Bent-over Upright Row - 5x8 @ 70lbs
Plyo Push Ups
AVG HR - 121 BPM
MAX HR - 148 BPM
50-40-30-20-10/10-20-30-40-50 reps of:
Curls (40)
Parallel Dips
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:
Rope Hammer Curls - 3x8 @ 120lbs
TRX Extensions - 3x8
AVG HR - 117 BPM
MAX HR - 145 BPM
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
26:11
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
Low-to-High Fly - 3x8 @ 50lbs
Two-count Headbanger Chin Ups
AVG HR - 122 BPM
MAX HR - 144 BPM
Yoke Carries - 10x30M @ 185lbs
Trap Bar Deadlifts - 25x1 @ 335lbs*
*Did set of 5 from a dead stop.
Cash Out: 10x10M Sprints
50-40-30-20-10/10-20-30-40-50 reps of:
Klokov Press: 30-40-50-60-70lbs
Overhead Raise: 70-60-50-40-30lbs
Cash Out.
Delt Sweeps - 3x8 @ 25lbs*
Ring HSPUs
Sledgehammer PUs - Various
AVG HR - 124 BPM
MAX HR - 147 BPM
Ten Rounds - NOT for Time:
5 Reverse Pendlay Rows (95)
10 Strict Curls (65)
15 CG Push Ups
Cash Out:
Barbell Curls - 25 reps @ 45lbs
Free Range Curls - 3x8 @ 50lbs
AVG HR - 128 BPM
MAX HR - 159 BPM
