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.
Red Band Band Press
Red Band Lateral Raise
Red Band Band Upright Row
Red Band Band Shrugs
*Giant Set
8 reps each. 5x through.
Cash Out:
Orange Band Pull Aparts - 8x8
Parallel Bar Tuck Planche Push Ups - 5x3
*I think I pinched a nerve in my neck. Just trying to get the blood flowing.
AVG HR - 114 BPM
MAX HR - 148 BPM
3 rounds of Max Reps:
Swiss Bar Bench Press - 127lbs (Elite Bar)
EZ Bar Curls - 70lbs
CGBP - 20-20-20
EZBC - 20-20-20
Cash Out:
Rope Hammer Curls - 3x8 @ 100lbs
Triceps Lever - 3x8
Barbell Kickbacks - 5x8 @ 45lbs
Step Forward Cable Curls - 40-50-60-70 x8
Isometric Static Flex
AVG HR - 123 BPM
MAX HR - 149 BPM
Gray Band Pull Ups
Rack Pull Ups
Want bigger lats? Try rack pull-ups.
• With this variation, you get better lengthening of the lats via spinal flexion. Normally, spinal flexion is frowned upon because holding a neutral spine is important for movements like the squat and the deadlift. However, in order to fully lengthen the lats, spinal flexion is actually a requirement. To test this, simply bend over and touch your toes, trying to stretch your lats as much as possible. Now arch your back (spinal extension) and see what happens. The lats shorten.
• With the traditional chin-up or pull-up, we keep a certain amount of spinal extension mostly because the legs are behind us. With rack pull-ups, the legs are in front of the torso, allowing you to actually get the lats into a fully lengthened position. The two things we really want to take advantage of to maximize growth is to fully lengthen and shorten the muscles being worked. At the bottom of the rack pull-up, you can actually round the back and fully stretch the lats out.
• On the concentric (lifting up) portion of the exercise, the motion resembles the old Gironda sternum chin-up. Most people aren't strong enough to perform that movement to benefit from it, but with the rack pull-up, some aspects of it are obtainable.
• You'll begin the concentric portion by arching your spine and then continue to do so throughout to fully contract the lats. You should lean slightly away from the bar, which will also bring a lot of scapular retraction into play. This makes the rack pull-up more of a "complete" back movement than the traditional pull-up.
• To make it more difficult, have someone place a dumbbell or plate on the top of your legs. Straps are optional, but probably a good idea since we're trying to really overload the back here and not make this about grip work.
• At the top of the movement, the top of your legs should be parallel to the floor. If they're higher than that, then you'll end up with too much of a leverage advantage and they aren't as difficult. If they're lower than parallel, then achieving the shortening of the lats and scapular retraction aren't quite maximized. - Via @ T Nation
Cash Out: Bad Muscle Ups - 3x5
AVG HR - 122 BPM
MAX HR - 162 BPM
430 x 1
520 x 1
570 - FAIL x 2
I’d you’re not failing you ain’t trying!
AVG HR - 123 BPM
MAX HR - 145 BPM
6 hang snatches
6 snatch grip presses
6 clean grip presses
6 hang cleans
6 high pulls
*all at 65lbs. Repeat four times for 150
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
Cash Out:
Band Pull Aparts - 5x8 @ Gray
Band Upright Row - 5x8 @ Gray
Atlans Stone C@P - 3 @ 95lbs
AVG HR - 129 BPM
MAX HR - 156 BPM
Two Sets of:
Swiss Bar Press - 127lbs
Close x8
Wider x8
Even Wider x8
Close x6
Two Sets of:
Pull Ups x8
Close Grip Pull Ups x8
Wide Grip Chin Up x8
Close Grip Chin Up x6
60 Pull/Chin Ups & 60 CG Presses
Cash Out:
Gray Band Curls - 3x5
Gray Band Dips - 3x5
Atlaas Stone - stood up the 215lb stone!
AVG HR - 135 BPM
MAX HR - 175 BPM
Trap Bar Rows @ 160lbs*
Reverse Swiss Bar Press - 126lbs*
*Superset
Cash Out: Three Finger Pull Ups - 2x5
AVG HR - 120 BPM
MAX HR - 152 BPM
*Valor Swiss Bar - 26lbs
552.5lbs! - 2.5 pound LIFETIME PR!
100lb plates for the win!
Screw gravity!
Then:
5x3 @ 340lbs (singles)
Atlas Stone Shoulder - 2 @ 160lbs
AVG HR - 119 BPM
MAX HR - 147 BPM
Orange Band Band Press
Red Band Lateral Raise
Orange Band Band Upright Row
Orange Band Band Shrugs
*Giant Set
8 reps each. 5x through.
Cash Out:
Orange Band Pull Aparts - 8x8
Elbow Lever x5
AVG HR - 111 BPM
MAX HR - 142 BPM
Gray Band Curls - 8x8
Gray Band Pushdowns - 8x8
Orange Band Curls - 4x16
Orange Band Pushdowns - 4x16
Cash Out:
Bent-arm Planche Push Ups x 3
Weighted Dip - FAILED x2 @ 200lbs
Isometric Static Flex
AVG HR - 125 BPM
MAX HR - 147 BPM
Reverse Incline DB Press - 50lbs
Smith Machine Incline Seal Row - 95lbs
*Superset
DB High Pull - 5x5 @ 25lbs
DB Low-to-High Fly - 5x5 @ 25lbs
Cash Out: Front Lever X3
AVG HR - 126 BPM
AMX HR - 152 BPM
@ JW Marriott Marco Island
DB Romanian Deadlift - 10x10’@ 100lbs (50lb DBS)
Russian Kettlebell Swings - 10x10 @ 53lbs
Cash Out: DB Dragon Flags - 5 reps
@ JW Marriott Marco Island
AVG HR - 127 BPM
MAX HR - 157 BPM
The Six-Way-Delt-Raise - 3 @ 15lbs
“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.
You won't need much weight for this one. We're going for time under tension and burn.
Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”. - T Nation
Lying Incline Seal Swings - 3x15 @ 15lbs
Banded Press/Upright Row Combo - 5x8 @ Orange
Cash Out: Orange Band Pull Aprarts - 8x8
AVG HR - 116 BPM
MAX HR - 137 BPM
Kettlebell Curls - 35lbs
Kettlebell Skull Crusher - 35lbs
Underhand BW Row - 8x8
Barbell CG Push Ups - 8x8
Cash Out:
Human Flag
Isometric Static Flex
One-arm Row - 3x3 @ 115lbs
AVG HR - 125 BPM
MAX HR - 158 BPM
LeverEdge Reverse Press - 200lbs*
T Bar Row - 90lbs*
*Superset
Banded Push Ups - 3x8 @ Gray
Headbanger Pull Ups - 3x8
AVG HR - 126 BPM
AMX HR - 152 BPM
Trap Bar Deadlift - Low Bar…
230x3
320x1
410x1
505x1
The long slow climb to 600!
“Yoke Runs”...
50 “Runs” - AFAP x 30M @ 185lbs
1500M Total
“Running” with 185lbs is no joke!
“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”. - Barrbend
AVG HR - 116 BPM
MAX HR - 143 BPM
Klokov Press - 8x8 - 75lbs
Wide Grip Upright Row - 8x8 - 75lbs
Hang Power Cleans - 3x8 - 75lbs
Reverse Iron Cross Push-up - 3x8
Cash Out: Green Band Face Pulls - 8x8
AVG HR - 127 BPM
MAX HR - 148 BPM
