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.
Three Sets of:
Pull Ups x8
Close Grip Pull Ups x8
Wide Grip Chin Up x8
Close Grip Chin Up x6
Swiss Bar Press - 107lbs
Close x8
Wider x8
Even Wider x8
Close x6
*10 second rest in between movements
90 Pull.Chin Ups & 90 Presses
Cash Out:
Gray Band Curls - 5x5
Swiss Bar CG Press - 5x5 @ 107lbs
AVG HR -
MAX HR -
LeverEdge Reverse Press - 200lbs*
High Row - 120lbs*
*Superset
Pulldowns - 3x8 - 160lbs
Gironda Dips - 3x8
Cash Out :
Banded Dips - 2x8 @ Gray
Headbanger Pull Ups - 2x15
AVG HR - 131 BPM
AMX HR - 154 BPM
Trap Bar Deadlifts - 15x3 @ 330lbs
Cash Out:
Gymnast Pull Up Complex
TwoTwo Set of:
Pull Ups x8
Close Grip Pull Ups x8
Wife Grip Chin Up x8
Close Grip Chin Up x6
*10 second test in between movements
LeverEdge Press - 5x15 @ 90lbs
Banded Snatches - 5x15 @ Red Band
Cash Out:
Banded Crucifix - 3x15 @ Orange
Band Pull Aparts - 5x10 @ Orange
5 rounds of Max Reps:
CG Swiss Bar Bench Press - 127lbs (Elite Bar)
EZ Bar Curls - 80lbs
*37lb Elite Bar
CGBP - 17-17-17-17-17/85
EZBC - 20-20-20-20-20/100
Chas Our:
Rope Hammer Curls - 3x8 @ 100lbs
Headbanger Pull Ups - 2x15
AVG HR - 124 BPM
MAX HR - 146 BPM
Ring Push Ring - 8x8
Ring Rows - 8x8
Cable Fly -3x8 @ 50lbs
Headbanger Pull Ups - 3x10
Cash Out:
Banded Dips - 3x8@ Gray
Banded Rows. 3x8 @ Gray
Standing Chest Press - 3x5 & 50lbs
AVG HR - 119 BPM
AMX HR - 1144 BPM
Walking Lunge - 5x20 each leg/100 each leg
Air Squats - 15x10 - 150 reps
AVG HR - 117 BPM
MAX HR - 137 BOM
Klokov Press - 8x8 - 75lbs
Barbell Upright Row - 8x8 - 75lbs
Hang Power Cleans - 8x8 - 75lbs
Red Band Face Pulls - 8x8
AVG HR - 125 BPM
MAX HR - 148 BPM
5 rounds of Max Reps:
Close Grip Bench Press - 135lbs
EZ Bar Curls - 70lbs
CGBP - 15-15-15-15-15
EZBC - 20-20-20-20-20
LeverEdge Reverse Press - 180lbs*
LeverEdge High Row - 110lbs*
*Superset
Pulldowns - 3x8 - 140lbs
Ring Fly - 3x8 (on box)
Cash Out :
Banded Dips - 3x8 @ Gray
Headbanger Pull Ups - 15-15-20
AVG HR - 127 BPM
AMX HR - 157 BPM
75 reps @ 15lbs
AVG HR - 132 BPM
MAX HR - 150 BPM
“Devil’s press is a combination of a double dumbbell burpee and dumbbell snatch. As a compound functional movement, the devil’s press recruits several upper and lower body muscle groups, multiple joints, as well as secondary stabilizing muscles”. - Swilverine.Com
PR One - 15 Minutes
Lateral Raise - 15lbs - 85 reps
Bent Over Lateral Raise - 15lbs - 85 reps
AVG HR - 121 BPM
AX HR - 136 BPM
Rest 3 Minutes
PR Two - 5 Minutes
DB OH Raise - 15lbs - 45 reps
DB Upright Row - 15lbs - 45 reps
AVG HR - 122 BPM
AX HR - 140 BPM
Cash Out:
KB Crucifix - 35lbs
Buy In:
50 reps of each:
Chin Ups
Dips
Push Ups
NOT for time.
Offset DB Curls — 8x8 @ 30lbs
Rope Pushdowns - 8x8 @ 100lbs
Cash Out: KB Curls - 35lbs
AVG HR - 132 BPM
AX HR - 159 BPM
Reverse DB Press - 75lbs
Horizontal Cable Row - 140lbs
*Superset
Decline Push Up - 3x8 - 20lb Vest
Headbanger Pull Up - 3x8 - 20lb Vest
*Superset
Cash Out: 44 second pull up: 22 up and 22 down - 20lb vest. Brutal.
140x1
230x1
320x1
410x1
460x1
500 - FAIL x 2
@ 154lbs
AVG HR - 120 BPM
MAX HR - 154 BPM
PR One - 15 Minutes
LeverEdge Shoulder Press - 70lbs - 110 reps
Dynamic Front Lever - 66 reps
AVG HR - 126 BPM
AX HR - 149 BPM
Rest 3 Minutes
PR Two - 5 Minutes
EZ Bar OH Raise - 30lbs -
Rope Upright Row - 100lbs -
AVG HR - 124 BPM
AX HR - 140 BPM
Cash Out:
Wide Grip PullDowns - 100x5, 120x5, 150x5, 200x2, 170x5
21-15-9-15-21
Strict Chin Ups*
Strict Parallel Bar Dips*
*2 second eccentric
Cash Out:
EZ Bar Curls - 2x25 @ 40lbs (empty bar)
then 1x25 (Empty Strait Bar)
Close Grip Muscle Ups - 3
Double KB Curls - 44lbs
AVG HR - 127 BPM
MAX Hr - 151 BPM
Reverse DB Press - 70lbs
Horizontal Cable Row - 120lbs
*Superset
Hanging Ring Fly - 8x8
Headbanger Pull Up - 8x8
*Superset
AVG HR - 129 BPM
MAX HR - 166 BPM
5-10-15-20-15-10-5
Strict Press (75)
Ring Dips
Decline Push Ups
*NOT for time. 80 reps of each.
Cash Out:
Wall Walks
Devil’s Press - 25lbs
AVG HR - 125 BPM
MAX HR - 152 BPM
Anatomy of the Wall Walk to Handstand
In this exercise, almost all the active muscles contract isometrically.
We can see the chain of muscles that stabilize the body each time the body leaves the floor.
The deltoid muscles stabilize the shoulder in flex position, hands above head.
The rotator cuff stabilizes the shoulder joint.
The core muscles stabilize the spine.
The triceps stabilize the elbow joint and maintains elbow extension.
Target Muscles
+Deltoid
+Trapezius
+ Abdominal muscles
+ Triceps Brachii
Synergists Stabilizers
+ Deltoid
+ Trapezius
+ Abdominal muscles
+ Erector spinae
+ Serratus anterior
+ Triceps Brachii
*Via Muscle & Motion
Pull Up Ladder - 4 passes
V-Chin Ups - 3x10
Strait Bar adios - 3x10
Gray Band Curls - 8x8
Gray Bamd Pushdowns - 8x8
V-Chin ups - 1x7 @ 80lbs
Iso Arm Flex
Reverse Incline DB Press - 55lbs*
LeverEdge High Row - 110lbs
*Superset
Subscapularis Pull Up - 4x8
Gray Banded Dips - 4x8
Subscapularis Chin-Up
“Using either a pronated or neutral grip, pull yourself up until your upper chest touches the bar. Your chest should be puffed out and your elbows pulled down and back – no rounded shoulders or sunken chests allowed.
Before you begin the descent, squeeze your lats, brace your core, contract your glutes, and begin to lean back as you slowly push yourself away from the bar. Use a controlled eccentric and continue to lean back as far as you can
the whole way down.
Your torso should be at approximately 45 degrees to the floor. At the bottom, return your torso to an upright position and repeat for the desired reps.
Strive to keep your torso as straight as possible throughout the set. I recommend dorsiflexing the ankles to help lock the lower body into position. If you do these correctly, they'll not only smoke your upper back and lats but fry your core as well”. - T Nation
Cash Out :
Headbanger Pull Ups - 2x15
AVG HR - 126 BPM
AMX HR - 148 BPM
100 Kettlebells swings @ 35lb
25 double kettlebell snatches @ 26lbs
50 barbell snatches (45)
AVG HR - 109 BPM
MAX HR - 132 BPM
