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.
5 Rounds For Max Reps
Mutt Bar Reverse Floor Press - 44lbs
TRX Rows - BW
Floor Press: 30-30-30-30-30
Rows: 30-30-30-30-30-30
300 total reps!
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
Cash Out:
Bear Push Ups - 5x5
Roof Pull-ups - 5-10 - 15 reps
AVG HR - 139 BPM
MAX HR - 173 BPM
5 sets of 10/10 @ BW
Cash Out: Tactical Kettlebell Lunges - 5x3 @ 35lbs
Felt great to get the blood pumping in my legs after not training legs for almost two month. Those lunges are not easy!
Five sets of:
SBO Mutt Bar Upright Row x 6 reps (55)
Lateral Raise x 12 reps (15)
Band Pull Aparts x 25 (Purple)
AVG HR - 122 BPM
MAX HR - 141 BPM
@ LHP
Three Rounds of :.
Biceps…
Triceps…
Cash Out:
Isometric Flex
4 rounds of:
40 TRX Rows
70 Push-ups*
*Four sets of 35-20-15
Do ALL the rows then ALL push ups. BRUTAL.
160 rows and 280 push ups is no joke!
RIP Master Sergeant Jared N. Van Aalst.
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
TRX Rear Fly / Face Pull/ Strait Arm Pulldown Combo - 8x8 of each
Cash Out:
Lateral Raises @ 15lbs
Bent-over Lateral Raises @ 15lbs
Front Raises @ 15lbs
AVG HR - 126 BPM
MAX HR - 150BPM
@ LHP
Arms - 6-12-25…
Three Rounds of :.
Biceps…
Triceps…
Cash Out:
Isometric Flex
L-Sit: 24 seconds @ 29 seconds
AVG HR - 135 BPM
MAX HR - 172 BPM
Two Rounds of :
Chest…
Back…
Cash Out:
Band Push Up - 3x7 (Purple)
AVG HR - 115 BPM
MAX HR - 159 BPM
@ Planet Fitness Clifton Park
8x8 of:
TRX Rear Fly
TRX Face Pull
Band Upright Row (Black)
132 total reps.
Cash Out: Band Pull Aparts - 3x15 @ Purple
AVG HR - 131 BPM
MAX HR - 166 BPM
@ LHP
50-40-30-20-10 reps of:
Seated Mutt Bar Curls (33)
Seated Mutt Bar OH Extensions (33)
150 reps of each!
Cash Out:
ISO Static Flex - Biceps & Triceps…
AVG HR - 129 BPM
MAX HR - 159 BPM
@ LHP
Chest/Back - 6-12-25…
Three Rounds of :
Chest…
Back…
33:03
AVG HR - 136 BPM
MAX HR - 174 BPM
@ LHP
Seated Lateral Raise/Rear Pull - 8x8*
Rear Fly/Face Pull Combo - 8x8*
*Black Band
AVG HR - 123 BPM
MAX HR - 151 BPM
@ LHP
50-40-30-20-10 reps of:
Band Curls (Blue)
Band Reverse Grip Pushdowns (Blue)
150 reps of each!
Alternate movements. Start with 50 reps of
Curls, then move to 50 Pushdowns, then 40 Curls and 40 Pushdowns, and so on.
*To build bigger triceps, the underhand grip is better than overhand. Here’s why:
“An overhand grip encourages the lifter to externally rotate the shoulder with pronation and an underhand grip internally rotates with supination. This influences the position of the elbow joint, and the elbow position relative to the body is most important when working the triceps for isolation and muscle size.
The elbows drift outward with the overhand grip, even if only a little. Flaring of the elbow is unavoidable due to shoulder internal rotation. But with an underhand grip, you prevent that infamous elbow flare.
This is where the underhand pushdown (also called reverse-grip triceps pushdown) shines.
Flipping to an underhand grip adducts the elbow so that it’s tucked nice and tight to the side with the arm back, which allows for more arm extension at the shoulder when in the fully contracted position.
The farther behind the body you can get your arm and the tighter to your side you can position the elbow, the greater the range of motion and the more fully you can contract the long head of the triceps muscle, which is the key muscle you’re trying to activate. So that you know where each of the heads of the triceps are located, refer to the graphic below to see long head, lateral head and medial heads”. - AthleanX
Cash Out:
ISO Static Flex - Biceps & Triceps…
AVG HR - 135 BPM
MAX HR - 161 BPM
@ LHP
It’s been brutal dealing with this pinched nerve! Decided to only do bodyweight movements.
Push Ups: 50-40-30-20-10*
Strict Roof Pull Ups: 10-10-10-10*
150 push ups and 50 strict pull ups. Effective and painful!
*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds
Cash Out:
TRX Fly/Row Combo - 5x5
AVG HR - 135 BPM
MAX HR - 158 BPM
