5 rounds of Max Reps:
Dips - 20lbs
EZ Bar Curls - 60lbs
Dips - 15-15-15-15-15
EZBC - 20-20-20-20-20
Cash Out: Headbanger Pull Ups - 5x15
AVG HR - 120 BPM
MAX HR - 147 BPM
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.
Tuesday, October 31, 2023
Monday, October 30, 2023
Reverse Swiss Bar BP/Row Lynne…
3 Rounds For Max Reps:
Reverse Elite Swiss Bar Press (128lbs)
Horizontal Rows - (130lbs)
*Bar weighs 38lbs
BP - 20-20-20
Rows - 20-20-20
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
Incline DB BP: 3x3 @ 75lbs then 100lbs x1!
Flying Pull Ups - 3 passes
AVG HR - 121 BPM
MAX HR - 143 BPM
Sunday, October 29, 2023
Trap Bar Deadlift - Low Bar…
140x3
230x3
320x3
410x5
10 x 3 Dead Stop @ 320lbs
Cash Out: 1 x 15 Dead Stop @ 320lbs.
Goal is FIFTY!
“Dead-stop training forces you to get as tight as possible before starting the repetition. If not, you may fold under the weight and miss the lift completely. Instead of reacting to the load, you will be forced to develop maximal tension each time.
It’s often the most innocent-looking changes that make the most significant impact. Simply breaking up your lifting cadence and putting everything you have into dead-stop training can wildly impact your gains”. - Barbend
AVG HR: 128 BPM
MAX HR: 155 BPM
Saturday, October 28, 2023
Friday, October 27, 2023
"Shoulders - 75s”…
DB Arnold Press: 20lbs
DB Upright Row: 20lbs
Press: 25-25-25 reps
Upright Row: 25-25-25 reps
Effective and painful!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Pick a weight that you try to do for 75 total reps over the course of three working sets. Once you're able to get a total of 75 reps over 3 sets, add weight.
AVG HR - 117 BPM
MAX HR - 138 BPM
Thursday, October 26, 2023
"Arms - 75s”…
Kettlebell Hammer Curls: 35lbs
Kettlebell Skull Crushers: 35lbs
Curls: 25-25-25 reps
Skull Crushers: 25-25-25 reps
Effective and painful!
Cash Out: Roof L-Sit Chin Ups
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Pick a weight that you try to do for 75 total reps over the course of three working sets. Once you're able to get a total of 75 reps over 3 sets, add weight.
AVG HR - 113 BPM
MAX HR - 137 BPM
Wednesday, October 25, 2023
Tuesday, October 24, 2023
Monday, October 23, 2023
Chest/Back - 100s…
Kettlebell Floor Press: 35lbs
Kettlebell Row: 35lbs
*Try to get 100 reps in 3 sets.
Floor Press: 50-30-20
Row: 50-30-20
Effective and painful!
*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.
Cash Out: Strict High Pulls - 5x5 @ 35lbs
AVG HR - 123 BPM
MAX HR - 138 BPM
Sunday, October 22, 2023
1 Mile Farmers Carry…
35lbs bells - 70 lbs total
AVG HR - 119 BPM
MAX HR - 141 BPM
“Movement is medicine”!
Saturday, October 21, 2023
"Shoulders - 50s”…
Kettlebell Military Press: 53lbs
Kettlebell Upright Row: 35lbs
*50 reps each
Press: 15-13-12-10 reps
Upright Row: 15-13-12-10
Took me four sets. Need to get it to three!
Cash Out:
Kettlebell Iron Cross - 3x5 @ 53lbs
Band Pull Aparts - 8x8
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
“Use this set-rep scheme with any lifting exercise and you'll build some new muscle.
Pick a weight that you try to do for 50 total reps over the course of three working sets. For most people, choosing a weight that allows you to get 18 to 22 reps on the first set is about right. Once you're able to get a total of 50 reps over 3 sets, add weight.
Warning: It's brutal”. - T Nation
AVG HR - 118 BPM
MAX HR - 151 BPM
Friday, October 20, 2023
"Arms - Heavy 50s”…
Kettlebell Hammer Curls: 53lbs
Kettlebell Skull Crushers - 53lbs
*50 reps each
Curls: 15-13-12-10 reps
Skull Crushers:-15-13-12-10 reps
Took me four sets. Need to get it to three!
Effective and painful!
Cash Out: Kettlebell Hammer Curls - 5x3/3 @ 70lbs
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
“Use this set-rep scheme with any lifting exercise and you'll build some new muscle.
Pick a weight that you try to do for 50 total reps over the course of three working sets. For most people, choosing a weight that allows you to get 18 to 22 reps on the first set is about right. Once you're able to get a total of 50 reps over 3 sets, add weight.
Warning: It's brutal”. - T Nation
AVG HR - 118 BPM
MAX HR - 149 BPM
Thursday, October 19, 2023
Chest/Back - 50s…
Kettlebell Floor Press: 70lbs
Kettlebell Row: 70lbs
*Try to get 50 reps in as few sets as possible.
Floor Press: 15-13-12-10
Row: 15-13-12-10
Effective and painful!
*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.
Cash Out:
Dynamic Alternating KB Rows - 3x3/3 @ 70lbs
UCV Raise - 3x5 @ 35lbs
Strict Pull Ups - 2x10
Headbanger Pulls - 2x10
AVG HR - 135 BPM
MAX HR - 163 BPM
Wednesday, October 18, 2023
Rest Day…
Taking another rest. In Binghamton this morning, then driving back to Massachusetts to fly back to South Florida.
Tuesday, October 17, 2023
Monday, October 16, 2023
Trap Bar Deadlift - Low Bar...
First time deadlifting since July!
140x3
230x3
320x1
410x1
500 -FAIL.
460x1 - Success!*
470 - FAIL.
465 - FAIL.
Cash Out 410x3
*Pretty happy pulling 460lbs after 3+ months off! Screw Gravity!
@ 155lbs
AVG HR - 125 BPM
MAX HR - 138 BPM
Sunday, October 15, 2023
TRX Shoulders/Traps...
TRX Rear Fly / Face Pull/ Strait Arm Pulldown Combo - 8x8 of each
Cash Out:
Black Band Pull Aparts - 8x8
AVG HR - 122 BPM
MAX HR - 147 BPM
@ LHP
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