Rob O'Brien

Friday, November 20, 2009




My training looked like this today:

Dips - 25lbs - 10 sets of 10 - 100 rep

Alternating Seated Incline KB Hammer Curls - 16kg bells - 10 sets of 10 per arm - 100 reps per arm

Two Handed Shield Cast - 25lb clubbell - 3 sets of 10 - 30 reps

Crucifix - 15lb clubbells - 3 sets of 10 - 30 reps

I finished with:
Shrugs - 40kg bells - 50 reps

I added 25lbs per...

Wednesday, November 18, 2009




I did 100 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

•100 Double Swipes (2 Clubbells)
•100 Mills Alternating (50 Right / 50 Left)
•100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)

I finished with:

Snatches - 16kg bell -150 reps

Tuesday, November 17, 2009




My training looked like this:

Kettlebell Incline Press- 28kg bells - 10 sets of 10 - 100 reps
Chin Ups- 4kg bells on feet - 10 sets of 10 - 100 reps

I finished with:

Incline Kettlebell Flys - 16kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm
-------------------------------------------------------------------------------------------------------------...

Sunday, November 15, 2009




My training looked like this today:

Double KB Front Squat - 16kg bells - 10x10 - 100 reps
Double KB Deadlift - 20kg bells - 10x10 - 100 reps
Bruiser Front Swings - 45lb clubbell - 3x10 - 30 reps
Shoulder Park Squat - 45lb clubbell - 3x10 - 30 reps

I finished with:
Clockwork Squat - 25lb clubbell - 5x10 - 50 reps

Saturday, November 14, 2009




The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.


My training looked like this today:...