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.
Cash in: Bench Press - MAX reps @ 225lbs - got 5.
Chest
DB Fly - 12 reps @ 60lbs
Income Bench Press - 12 reps @ 155lbs
Push Up, AMRAP then, Negative Only - 30, then 12 negative reps (8 seconds)
Rest 2 minutes
Back
BTN Chin Up - 12 reps
Underhand T-Bar Row - 12 reps @ 100lbs
Bent-arm Pull Over - 12 reps @ 70lbs
Pull Up, Negative Only - 12 reps (8 sec)
Cash Out: Banded Underhand Fly - 5x8 @ Orange
AVG HR - 130 BPM
MAX HR - 156 BPM
Lateral Raise - 25lbs x 12 then,
Lateral Raise - AMRAP @ 20lbs - 15 reps
Seated Machine Overhead Press - 140lbs x 12 then,
AMRAP @ 100lbs - 15 reps
DB Shrugs - 75lbs x 12 then,
DB Shrugs - AMRAP @ 55lbs - 15 reps
*As little rest as possible in between sets.
Cash Out:
Band Pull Aparts - 8x8 - Red
Delt Sweeps - 5x5 @ 45lbs
AVG HR - 126 BPM
MAX HR - 157 BPM
@ Planet Fitness Clifton Park
Double Pre-Exhaustion
Super Slow Chin Up - 60 seconds (30/30)
EZ Bar Curl - 12 reps @ 70lbs
Chin Up, Negative Only - 8 reps (8 seconds)
Super Slow Dip - 60 seconds (30/30)
OH Dumbbell Extension - 12 reps @ 55lbs
Dip, Negative Only - 8 reps (8 seconds)
Cash Out:
Banded Curl/Reverse Curls - 5x5/5 @ Orange
AVG HR - 113 BPM
MAX HR - 140 BPM
Chest
DB Fly - 12 reps @ 55lbs
Bench Press - 12 reps @ 195lbs
Dip, Negative Only - 12 reps (8 seconds)
Push Up, AMRAP then, Negative Only - 20, then 12 negative reps (8 seconds)
Rest 2 minutes
Back
BTN Chin Up - 12 reps
Underhand T-Bar Row - 12 reps @ 90lbs
Bent-arm Pull Over - 12 reps @ 60lbs
Pull Up, AMRAP then, Negative Only - 12 reps (8 sec)
Cash Out:
Bench Press - MAX reps @ 225lbs - got 4.
AVG HR - 125 BPM
MAX HR - 153 BPM
Lateral Raise - 25lbs x 12 then,
Lateral Raise - AMRAP @ 20lbs - 12 reps
Overhead Press - 75 x 12 then,
AMRAP - @ 55lbs
DB Shrugs - 90lbs x 12 then,
DB Shrugs - AMRAP @ 75lbs
*ad little rest as possible in between sets.
Cash Out:
Band Pull Aparts - 8x8 - Orange
Delt Sweeps - 5x5 @ 45lbs
AVG HR - 121 BPM
MAX HR - 156 BPM
Super Slow Chin Up - 87 seconds (8 second PR)
EZ Bar Curl - 12 reps @ 70lbs
Super Slow Dip - 72 seconds (19 second PR)
OH Dumbbell Extension - 12 reps @ 55lbs
2 minute rest
Wrist Curl - 12 reps @ 40lbs
Finger Curl - 12 reps @ 40lbs
Reverse Wrist Curl - 12 reps @ 20lbs
Reverse Curl - 12 reps @ 40lbs
Cash Out:
Sledgehammer Triceps Push Ups - 3x5
Gray Band Curl/Reverse Curl - 3x5/5
Barbell Cheat Curls - 2-3-3-2/ 10 reps @ 135lbs
Cheat Curl with Slow Eccentric
Cheat curls are one of the best ways to build biceps size and strength. The key is to not try to drum up business for struggling chiropractors everywhere by grossly hyperextending your low back at the end range of motion.
Start the movement by flexing at the hips and using your glutes and hamstrings to get the movement started. Be sure to hold the contraction for a one count at the top and lower slowly, emphasizing the biceps by controlling the weight on the way down.
This eccentric stress will cause a lot of muscle growth since you'll be able to use considerably more weight than normal, thanks to the explosive hip extension used to get the movement started”. - T Nation
AVG HR - 131 BPM
MAX HR - 163 BPM
DB Fly - 12 reps @ 50lbs
DB Incline Fly - 12 reps @ 35lbs
Smith Decline BP - 12 reps @ 155lbs
2 minute rest
Bench Press - 12 reps @ 185lbs
Strait Arm Pullover - 12 reps @ 50lbs
Dip, Negative Only - 12 reps @ 25lbs (8 sec)
Back
BTN Chin Up - 12 reps
Underhand Bent-over Row - 12 reps @ 110lbs
Bent-arm Pull Over - 12 reps @ 50lbs
Chin Up, Negative Only - 12 reps (8 sec)
Cash Out:
Banded Bench Press - 3x8 @ Gray
Banded Rows - 3x8 @ Gray
AVG HR - 126 BPM
MAX HR - 154 BPM
Biceps & Triceps
Super Slow Chin Up - 78 seconds
EZ Bar Curl - 12 reps @ 70lbs
Super Slow Dip - 53 seconds
OH Dumbbell Extension - 12 reps @ 50lbs
Forearms
Wrist Curl - 12 reps @ 40lbs
Finger Curl - 12 reps @ 40lbs
Reverse Wrist Curl - 12 reps @ 20lbs
Reverse Curl - 12 reps @ 40lbs
Cash Out:
Gray Band Curl/Reverse Curl - 5x5/5
AVG HR - 118 BPM
MAX HR - 150 BPM
Pre-exhaust:
Bent-over Raises - 25lbs x 12
Front Raises - 25 x 12
Overhead Press - 75 x 12
Rest 60 seconds
Lateral Roase - 25lbs x 12
Klokov Press - 75lbs x 12
Band Pull Aparts - 8x8 - Green
AVG HR - 113 BPM
MAX HR - 153 BPM
3 Rounds For Max Reps:
Reverse Elite Swiss Bar Press (158lbs)
Horizontal Rows - (160lbs)
*Bar weighs 38lbs
BP - 12-12-15/ 39 reps
Rows - 12-12-15/ 39 reps
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
Pelican Curls - 5x5
50 second pull up: 25 up and 25 down. Brutal.
Quasi-Isometric Training
This is what it's called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.
So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.
It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.
Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation
Goal is 2 minutes. 60 seconds up in 60 seconds down.
AVG HR - 124 BPM
MAX HR - 147 BPM
