View Full Version : OlePapaBobby's Brand New Rag Mag

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02-21-2002, 09:25 AM
Originally posted by The_Chicken_Daddy
I also can't get a hold of any natty PB. I've tried loads of local health stores and supermarkets, but if i want any i'll have to buy it online.

No sooner had i said this, that on the way home i tried a really obscure organic health store right out the way in the city centre and managed to find some :D

so um..what's the breakdown of this stuff?

1 tbsp = ?

02-22-2002, 08:07 AM
Suprised it does not have the breakdown on the jar.

I can send some macro breakdowns of the natty PB later if you still require the info.

Did you have a chance to read that GPP article?

Have you been thinking anymore about incorporating GPP on you off days?

02-22-2002, 08:49 AM
it has the breakdown on the jar yes, but i wanna know how many grams of PB 1 tbsp is. eg is it 5g of PB, is it 10g PB etc?

I haven't read the article fully no man and prolly won't bother with it on off days. I don;t get DOMS that bad and progression in the gym is good right now.

Went to see Ocean's Eleven last night. Good film :thumbup:

anyhoo, back workout today.

CG pulldown: 135k [297lbs] - 5! + 1 What a way to start :cool:
135k - 3 + 1

T bar rows: 67.5k [148.5lbs] - 7! + 1 :cool:
50k [110lbs] - 11 progressed on my high rep set too. tits.

CG low pully row: 80k [176] - 5
90k [198] - 3 Not sure what these are for yet, i just enjoy doing them. I think next week i'll drop sets down to one and work on getting higher reps.

Machine pullover: 80k - 12 Ok, i'm getting bored with this so no more. If only the damn stack went higher.

Rear flye machine: 40k [88] - 12
42.5k [93.5] - 6 these seem to being going up steadily.

Kneeling shrugs: 55k [121] x2 - 12!
55k x2 - 6

Seated hammers: 24k [52.8] x2 - 4ES These stayed the same. I think it's time to drop these for now. I can;t exactly see myself doing the 26k DB's with these.

BB curls: 35k [77] - 6
50k [110] - 4 + 1

i think i'll stick with the BB curls for a while now.

I'm definately dropping the pullovers and one set of the close grip pulley rows.

I treated myself with a dorian yates cherry and almond protein flapjack after training. Mmmmm....:)

02-22-2002, 08:51 AM
curling, what?


02-22-2002, 08:53 AM
a Barbell.

02-22-2002, 02:12 PM
tits chicken! tits...

02-22-2002, 02:39 PM
Damn right it's tits :cool:

02-22-2002, 02:41 PM
it's just a matter of time before you got them calling everything tits, chigsy. the evil plan is working. :evillaugh

02-22-2002, 02:50 PM
..and then, World Domination! Muwhahahahahahahaha!...:evillaugh:

02-22-2002, 02:51 PM
.........in curling maybe. ;)

02-23-2002, 09:37 AM

Anyway, maintained weight this week. I've made some slight adjustments to the ole' diet. Eating 200g whole food carbs in oats and spagettii is damn hard, so i'm gonna use up my weight gainer i have. i'll get 50g carbs straight from that post workout, then 50g from spagettii and then 100 from oats to see me through the rest of the day. Non-training days are the same. here's the training day guideline:

Meal one:
Tin of tuna – 38g pro, 0.6g fat
60g oats - 40g carbs, 7g pro, 4.3g fat

Totals: 45g pro, 40g carbs, 4.9g fat

Meal two: (pre-train)
60g chicken – 13.8g pro, 0.7g fat
1 egg – 6.7g pro, 5.5g fat
120g cottage cheese – 14.5g pro, 4.3g carbs, 2.1g fat
Green veggies

Totals: 35g pro, 4.3g carbs, 8.3g fat

Meal three: (post-train)
90g weight gainer in water – 16.2g pro, 50g carbs, 2.4g fat
2 scoops whey – 21g pro, 4g carbs, 2g fat

Totals: 37.2g pro, 54g carbs, 4.4g fat

Meal four:
Tuna – 38g pro, 0.6g fat
83g spagettii – 50g carbs, 11.9g pro, 2g fat

Totals: 49.9g pro, 50g carbs, 2.6g fat

Meal five:
60g chicken – 13.8g pro, 0.7g fat
100g cottage cheese: 11.9g pro, 3.6g carb, 1.8g fat
147g oats – 100g carbs, 17.3g pro, 10.5g fat

Totals: 43g pro, 103.6g carbs, 13g fat

Meal six:
Tuna – 38g pro, 0.6g fat
1 tsp flax/walnut oil – 4.5g fat
green veggies

Totals: 38g pro, 5.1g fat

Meal seven:
2 whole eggs – 13.4g pro, 11g fat
2 egg whites – 7g pro
Green veggies

Totals: 20.4g pro, 11g fat

Meal eight:
60g chicken – 13.8g pro, 0.7g fat
20g peanuts – 10g fat, 5.2g pro, 3.3g carbs

Totals: 19g pro, 10.7g fat, 3.3g carbs

Meal nine:
~200g sirloin steak – 38.9g pro, 26.8g fat

Totals: 38.9g pro, 26.8g fat

Daily totals = 326.4g pro (1305.6kcals)(42%)
255.2g carbs (1020.8kcals)(33%)
86.8g fat (781.2kcals)(25%)

02-24-2002, 09:53 AM
Got drunk last night and pissed about on the boards till 3am haha Twas good fun, and didn't even affect my leg training today.

After training i went home and watched the Toon beat the mackums 1-0 on their turf. tits.

excellent session btw - i progressed on everything.

Squats: 120k [264lb] - 8 quite easily too!
[i]125k [275] - 8 I'm not too sure whether this is a PB or not. It doesn;t really matter though because...
130k [286lb] - 5! I just felt strong and like i could manage it. This is a PB - no doubt about it.

90k [198lb] - 25! This is a PB for my high rep squats. I could have died...

Front squats: 80k [176] - 6
85k [187] - 5! I felt more comfortable and stable on the heavier set. weird eh?

SLDL's: 140k [308] - 5! I'm gonna stick with weight fr a few more weeks and not move it up. I felt as though my form was not as tight on the last rep. once i can manage 6-8 reps comfortably i'll up the weight - hopefully i'll have my smaller plates too soon so i can move weight up in even smaller increments.
140k - 4

I used the zig-zag grip for these again btw.

Seated calf: 75k [165] - 9 getting closer to PB territory.

standing calf on hack machine: 150k [330] - 15
180k [396lb] - 8

for this i basically put the foot placement on it's highest position and put a small wooden block under my fore-foot. Obviously it wasn;t as much ROM as i'd like but i think these are gonna have to do for a while until i think of something better - if i do at all :(

I must admit tho, i didn;t feel them much while doing them, but once i had finished i could :eek: These could be winners actually.

seated calf: 37.5k [82.5lb] - 24! this is a PB for my speed calf work.

standing calf: 70k [154lb] - 21!

All in all a fantastic workout. tits.

02-24-2002, 09:57 AM
7 personal bests? It's all that steak you're eating...

Good job, man. That's impressive.

02-24-2002, 09:59 AM
Originally posted by Belial
7 personal bests? It's all that steak you're eating...
It's all that extra intra-abdominal pressure. It's like wearing a lifting belt.

02-24-2002, 10:00 AM
tanks mang, but the only ones that are [i]really[/b] PB's are the squats, fronts and stiffs.

the rest is either merely improvements on speed work and or new lifts.

02-24-2002, 12:35 PM
Excellent progress Roberto.

Does the post workout supplementation contain only malto? Or does it contain malto and dextrose?

02-24-2002, 04:01 PM
thanks man. Just malto i think. Not sure. Container is like 5ft away and i can;t be arsed to check :)

02-25-2002, 03:52 PM
ok, yes fran, all mixed chain malto.

After yesterday killer leg workout i was expecting difficulty sitting up in bed this morning but to my suprise i've got very little DOMS. Quite a nice suprise. I've decided that as good as muscle soreness is, when it comes to legs severe DOMS just irritates and gets in the way of other stuff.

Anyhoo, i have chest tomorrow. Lets see if i can get even closer to the 17/3 goals.

02-25-2002, 04:01 PM
CD what's your weight at? Good lifts btw.

02-25-2002, 04:14 PM
Thanks man, but until i'm your size, lifting your weights and like you in every way i'm not happy. Gotta strive for perfection y'know?

194.5lbs last time i checked (saturday morning).

02-25-2002, 06:29 PM
Originally posted by The_Chicken_Daddy
Thanks man, but until i'm your size, lifting your weights and like you in every way i'm not happy. Gotta strive for perfection y'know?

194.5lbs last time i checked (saturday morning).

heh...still gotta sling the poop eh biatch...well anyway...you're way ahead of me in lifts considering you are lighter than me...good progression f00.

02-26-2002, 06:34 AM
Thanks Mr Curler

02-26-2002, 07:28 AM
*pops head into thread*

It all looks pretty good - I wish I had the will and patience to log everything.

One question - I was having a quick read through and you said you did Smith Machine squats in one of the sessions - do you do all your squats on the smith machine or was it a one-off?

02-26-2002, 10:15 AM
Holy moly that must have been one of the first few pages :eek: that's from like the start of last year! I haven't used the smith for squats in about a year now.

btw, it doesn;t actually take that long to log everything. about 5 minutes really.

02-26-2002, 10:37 AM
hey..i just noticed you're not trying to kill me anymore..what's up with that?

02-26-2002, 10:46 AM
I found Farty's S.H.I.T training more humerous.

02-26-2002, 11:22 AM
...just thought I'd add my clutter to your journal...;)

I like your new title/location BTW...way to jump on the bandwagon :p

02-26-2002, 01:52 PM
Yeah well, I knew us Cannucks would win the gold :D Never doubted us for a second...

Anyhoo, did i mention? (My diet + steak) x calorie surplus = tits.

The best chest session i've ever had. Best push session in fact! Check it out:

DB press: 45k [99] x2 - 7! +1 Well, one more for my goal :D
45k x2 - 5 + 1

Weighted dips: +32.5k [71.5] - 6
+35k [77] - 3! I'm heavier now then i was so this is even more impressive for me.
+20k - 7

Cable crossovers: 35k x2 - 12

Militaries: 60k [132] - 6 + 1 gonna get some forced or at least assisted reps on these for a while methinks.
50k - 9 + 1 Progression on my high rep set.

Seated side lats: 12k x2 - 3 + 1 PB for doing these seated.
12k x2 - 5 + 3 <~~~ my partner kept shouting for more haha

Seated skulls: 55k [121] - 9 ace.
60k [132] - 4 + 2 65k is PB territory. Getting close.

Damn, just realised my skulls strength is almost on par with my military strength haha crap.

I spent way too long in the gym tonight, but i'm not too bothered cause it was ace.



why aye man.

02-26-2002, 02:05 PM
Hey Daddy where in Canada do you live?

Oh and when I first read that line about your diet,steak, and calories I thought you meant you had already grown some man boobs.

02-26-2002, 02:07 PM
Originally posted by aeckhardt
Hey Daddy where in Canada do you live?


02-26-2002, 02:24 PM
Haha, that is kinda funny.

02-26-2002, 03:35 PM
I live with El Pietro's girlfriend.

02-26-2002, 03:37 PM
Pfft...i'm currently seeing twins and they both live on the end of my wrists... :(

02-26-2002, 03:43 PM
...and the end of my willy...

02-26-2002, 03:45 PM
Well, isn't that cute. A couple of dodgey folk.

02-26-2002, 03:45 PM
uhhhg....that's just fukkin sick man...

No offense intended to the homos on this site.

02-26-2002, 03:47 PM
y'know you're right.

'end of my wrists'...ick!

Look what you've done to my journal. Soiled it. You sick bastard.

I feel violated.

02-26-2002, 03:47 PM
So its come to this. ElPietro you have just taken the requirements of a post to a new level.

02-26-2002, 03:48 PM
aight i'm done for now...but at least it increases your pages and times viewed...you can compete with belial...

02-26-2002, 03:58 PM
True, but i'd prefer posts more directed towards training, diet or my training and diet.

Belial posts worthless posts in his own journal to get replies and views up, such as 'Close to 3 million views :D' and 'one more reply makes it 100k :D' etc...:D

02-26-2002, 04:01 PM
also with the names of your journals ppl don't always know they are journals and link to them from the main page...when my pathetic journal gets updated ppl see "ElPietro's Journal" and who gives a shiat about that...mebbe I'll have to start a radically new titled journal...

bleh...sowwy i just posted in here again...more views for you. ;)

02-26-2002, 04:03 PM
Originally posted by The_Chicken_Daddy
True, but i'd prefer posts more directed towards training, diet or my training and diet.

Belial posts worthless posts in his own journal to get replies and views up, such as 'Close to 3 million views :D' and 'one more reply makes it 100k :D' etc...:D

hey, you're over 5,000 views!


(But how does posting worthless crap get views up? If I wanted to raise my views out of some sick sense of competitiveness, I would simply sit there and hit "refresh" for hours on end. :) )

02-26-2002, 06:57 PM
You guys are sick...and you had the gall to give me $hit about my stiffy comments AFTER CD brought up the subject in the first place...:p

02-26-2002, 06:59 PM
Originally posted by The_Chicken_Daddy

Seated side lats: 12k x2 - 3 + 1
12k x2 - 5 + 3 <~~~ my partner kept shouting for more haha

And I was going to just let this one go by, but since we're just all firmly entrenched in the gutter tonight....:D

02-26-2002, 07:01 PM

~did not notice that one~

*hands IceR most perverted award*

02-27-2002, 09:16 AM
Originally posted by The_Chicken_Daddy
CG pulldown: 135k [297lbs] - 5! + 1 What a way to start :cool:

CD this struck me as odd when I read it the other day. I'm assuming you are talking about the pulley machine, sitting down and pulling the cable towards your chest...so unless your machine and the machines I use are skewed as far as weight, I don't get how you could do that kind of weight, in comparison to yer other lifts...

I'm not criticizing just tryin to figure it out...I generally use about 170lbs for 8 reps and that is pretty good I think and looking at some of the biggest guys in the gym they don't do too much more than that themselves...just wondering how you could possibly do nearly 300lbs unless there's some discrpancy in the machines...

...kinda like someone says they squat 250, dl 300 and bp 500 or something...just curious is all...

02-27-2002, 09:27 AM
Not quite dude, i use this one:



I actually use a heavier weight than Dorian too.

02-27-2002, 09:34 AM
Ahh cool...my bad...do you find it works better than the pulley? Just curious...might make some tweaks to back day soon...

02-27-2002, 09:42 AM
I love it!

I've been using it for ages now! It's tits.

BTW, for clarity, i used to do triangular grip pully pulldowns to the chest but i only used to do 242 for 3 - that was my PB for that.

02-27-2002, 09:46 AM
242 for 3 is still awesome...I doubt I could do that...but don't lift in that rep range...mebbe I will start just to compensate for no deadlifting right now...generally pulley was my 2nd exercise but with no legs it's now my first...

02-27-2002, 09:51 AM
you'll be back dude :)

BTW, about a previous post of yours - i totally know what you mean. One time sinep asked me over MSN why i don;t keep a journal and i told him this was it and he was like "Dude, i never realised that was you haha"

Getting back on track to my journal, I had no DOMS when i woke up this morning, but it seems as though Mr chest wants to start getting sore now the focker...

02-27-2002, 10:24 AM
hey chicken biatch, thats 297lbs on each side right !!

02-27-2002, 10:29 AM
*Slaps Eric about a bit with a large trout*

Don't be silly man!

02-27-2002, 10:52 AM
just wanted to be slapped with a trout. just one favor though can u make it a tuna next time?

02-27-2002, 08:27 PM
I wanted to ask you quick question, kind of dumb but how do you put pictures in your posts? Like actually in the posts not like a link to click on and then be taken to the picture or whatever.


02-28-2002, 07:38 AM
You have to know the actual link for the pic - just right click the pic ---> properties ----> cut and paste the address shown.

then, just add {img} (but use the square brackets) to the front of the link.

Then add {/img} (but use square brackets) to the end.


Water intake has been piss poor today by the way...

02-28-2002, 07:46 AM
Originally posted by The_Chicken_Daddy
Water intake has been piss poor today by the way...

is that a pun?

02-28-2002, 07:56 AM
No, but well spotted, Dot.

03-01-2002, 08:39 AM
Well my 1.25k plates finally arrived today...as i came home from the gym. Fukin typical. I could have used them too. Bastards.

Anyhoo, fan-fu*kin'-tastic back workout:

CG pulldown: 135k [297] - 6! + 1
135k - 4


T bars: 67.5k [148.5] - 8 [i]
70k [154] - 5! + 3 negatives

[i]50k [110] - 12 Progression on my high rep set. Next week i'll up the weight.

CG pulley row: 90k - 4 This is progress but i can;t be bothered with these anymore.

Rear flye machine: 42.5k [93.5] - 8

Kneeling shrugs: 55k [121] x2 - 9 damn, this is regression haha. Poo
55k x2 - 7

Seated Hammers: 24k [52.8] - 4.5ES Noooooooooooo! I was lke 0.5 reps away from a PB dammit dammit dammit!! I just watched my arm seize half way up - like a movie scene everything went slow-mo and the weight just decended haha Very dramatic and stuff...

I'll give them one last go next week.

BB curl: 50k [110] - 5 and then somethign weird happend...
50k - 6 + 2 Interesting...

I finished off with some forearm work and that was the end of that chapter...

03-01-2002, 08:42 AM
ay chigs.......

03-01-2002, 08:45 AM

03-01-2002, 08:50 AM
nice session....;)

03-01-2002, 08:53 AM
Why thank you.

I wonder if it would have went as well if i had tired my arms out last night....

03-01-2002, 09:04 AM
hmm..guess you'll never know. *lol*

Fart Barker
03-01-2002, 05:50 PM
charlie and the chocolate factory?


03-01-2002, 06:03 PM
Yes, and? :)

03-03-2002, 08:40 AM
Last night's drunken escapade didn;t effect me too much, although training under the influence in general is not recommended.

Squats: 130k [286] - 6
130k - 7 I was only after 6, but the 6 wasn;t the best of ROM so i did another.
132.5k [291.5] - 4 I kinda done these like pause squats too...

Front squats: 85k [187] - 6!
85k - 5

SLDL's - 140k [308] - 6! Form was getting a bit shoddy on the last rep tho.
140k - 3
90k [198] - 4 these are going all the way down, not just below the knee.

Seated calf: 77.5k [170.5] - 8

standing hack calf raise: 200k [440] - 15
210k [462] - 11!

seated calf: 39.75k [87.45] - 20

standing calf: 72.5k [159.5] - 21

all in all quite a tits session.

03-03-2002, 05:21 PM
Good work for post-drinking training. lol. Good work even if you were at 100%. Something to be said for alcohol, I suppose.

03-04-2002, 10:35 AM
Yeah, lets hope it works out aight again for tuesday too, cause i'm off out clubbin' tonight. Should prove to be an interesting push day.

I'm knackered right now too.

03-04-2002, 10:06 PM
Nice workout bro. Keep it up. Impressive dedication and consitency with this journal.


03-05-2002, 05:20 PM
Yeah thanks man, appriciated. Tits avatar btw :)

Anyhoo, Clubbing was tits last night. Got in around 3am-ish. I also drank a helluva lot of strong, cheap beer too. I didn;t realise how much i put away at first, but now i recall...:eek: I wasn;t that drunk when i got back either.

At least it didn;t effect my push session today :cool:

DB press: 45k [99] x2 - 8! +2 That's my goal for this month reached.
45k x2 - 6 + 1

Weighted dips: +35k [77] - 4!
+35k - 3

Decline machine press: 225k [495] - 6! +2 neg
227.5k [500.5] - 4 +2 neg

Militaries: 62.5k [137.5] - 6! +1
62.5k - 6 +1 strange...
50k [110] - failed on 8th.

Seated side lats: 12k x2 - 6 +3
10k x2 - 6 +2

Seated skulls: 60k [132] - 5 +1
60k - 5 Now the dilemma. Here my partner counted 6 reps (my target goal for this month) but i counted 5. I don't wanna give false reading just incase, so i kept it at 5. If i really did get 6 then i should be able to get 7 next week and i'll achieve my goal then.

As you can see, no problems despite little sleep and alcohol.

Another cool thing is that a guy from gym that i've been taunting for ages about not doing his legs actually came up to me today and asked if he could join us on sundays to do them! He went right up in my estimaions with this cause it's not like i forced him to - he actually requested. Quite cool.

Diet = tits.

need sleep tonight.

That is all.

03-05-2002, 05:31 PM
Drinking the night before seems to have helped me have better workouts too..weird huh?

03-05-2002, 05:33 PM
When I drink crack right before my workouts they are amazing. Must just be the extra hydration.

03-05-2002, 07:13 PM
ace session chigs. you really did do good with ears ringing and all. :thumbup:

03-05-2002, 08:25 PM
Nice push session bro. Very impressive dip and decline press weight. I was curious though about your "seated skulls" are they just seated barbell ext., behind the neck. Also called "seated french presses" I believe.


03-06-2002, 06:43 AM
Thanks man. I use a low back seat and an EZ bar. It does goes behnind my neck yes. They're much stricter than lying skulls and i feel my triceps get more work out of this kind of exercise than the lying version. They're quite tits.

03-06-2002, 08:11 AM
Agreed for the most part. I really like them too. The only reason I do lying ext. is because I can handle the most weight with these, while really flaming my tris all the way.


03-06-2002, 12:34 PM
Seated overhead skullz= Heavy!!!

03-06-2002, 03:15 PM
aka "seated limey brit presses"

03-08-2002, 08:35 AM
A rather productive pull day today.

CG pulldown: 137.5k [302.5] - 4! a 300lb pulldown. tits.
137.5k - 3

T bars: 70k [154] - 6!
70k - 4
51.25k - 12

Rear flye machine: 42.5k - 12
45k - 6

Kneeling shrugs: 55k [110] x2 - 10
55k x2 - 8

Seated hammers: 24k [52.8] - 5.5 ES!

BB curl: 52.5k [115.5] - 6
52.5k - 4 +1

all in all a good days work.

03-08-2002, 08:55 AM
dam man....awesome pulldown

03-08-2002, 09:57 AM
Thanks man, and yes...I gotta agree with you there haha :)

03-10-2002, 08:37 AM
Damn, i finally get a 300lb pulldown and i gets no love from you fuckers. Damn you all haha ('cept you eric ;))

Leg day :D

Squats: 130k [286] - 8[i]
[i]132.5k [291.5] - 8
135k [297] - 4! so close to a 300lb squat now :cool:

95k [209] - 20 Oh yes.....

Front squats: 85k [187] - 7! Only one extra rep, but it's still one rep i didn't get last week.
85k - 5

SLDL: 140k [308] - 7! I loved these. I usually go to just below knee cap level but with these i went real low. My back never bent on the last rep either which i was well pleased with. I feel comfortable to start adding weight again now.
140k - 4

Seated calf: 78.25k [172.15] - 6 80k is PB territory. Getting closer :)
40k [88] - 20!

Hack calf raise: 220k [484] - 16!
220k - 8

Standing calf: 75k [165] - 20!

All in all very productive.

03-10-2002, 09:13 AM
Nice work robboe, you're gonna be in the 300lb club soon :thumbup:

03-10-2002, 09:15 AM
tanks mang - just 3 more lbs to go :D

03-12-2002, 01:45 PM

DB press: 45k [99] x2 - 9!
45k x2 - 4

Weighted dips: +35k [77] - 5!
+35k - 3
+25k - 5

Decline machine press: 227.5k [500.5] - 6 +1

Standing militaries: 65k [143] - 5! Ouch! I really wanted 6 here so i could achieve this months goal. Not this time rob...
65k - 3
50k [110] - 8

Seated side lats: 14k [30.8] x2 - 3 +3 Some dude had the 12's so i had to move up in weight for the first set.
12k x2 - 8

Seated skulls: 60k [132] - 5 + 1 No progress. I soooooooo wanted 6 reps here too so i could meet this months goals but to no avail :(
60k - 4

All in all a good session, marred by those two lost reps...

03-12-2002, 01:56 PM
Oi, quick question...your standing military press, is that on a smith or just free BB? Also, where are you doing it? In a power rack? And are you power cleaning it up or racking it high and ducking under?

I need to retool what I'm doing for shoulders. Regardless of your answers that's impressive shoulder strength. :thumbup:

03-12-2002, 01:59 PM
Free weight.

In a squat rack, unracking off the top notch.

It's a good exercise.

Oh, and thanks :)

03-12-2002, 02:08 PM
Impressive DB press. Crikey. Feels good to finally be done cutting, eh?

So 300 pulldown, 300 squat.... Congratumilations.

On those standing militaries... how far down are you bringing the bar? And what's your grip/elbow orientation at the bottom?

03-12-2002, 02:18 PM
Kinda. I'm only bulking for about 12 weeks or so though, before i do a short cut again. I'm still not happy with my bf.

On militaries - collar bone region.

What do you mean by grip/elbow orientation?

03-14-2002, 07:40 AM
Well it took 2 months, but NHE arrived today :)

I dunno whether to read that tonight or carry on playing Riven...


03-14-2002, 07:41 AM
well hot damn. go ahead and read it. then you can start answering questions.

03-14-2002, 08:36 AM
I've stolen standing militaries from your routine and am thinking of going to the CG pulldowns as well. I'll try not to take anything else from it though...promise never to do seated skulls. ;)

I am loving this shoulder DOMS...I can't remember the last time I had it...just one question...do you find it difficult not to have an arch in your back? Or do you have an arch? Mebbe I just need to do em more to get used to em...lemme know.

03-14-2002, 08:43 AM
I know i saw in your journal :)

Seated skulls = work of a genius. Ask FAngel.

I bend my knees slightly and lock them there to take pressure off my lower back. You'll find your self leaning back slightly no matter what. I wear my belt tight round my waist for these too btw. Makes me feel a bit safer.

Also, when yo bend your legs, make sure you don;t straighten them to cheat (unless doing purpose cheat reps at the end of a set). It's really easy to use your legs for momentum to get the weight up.

03-14-2002, 08:46 AM
Cool thanks, I'll bend the legs a bit next time. I don't use a belt though...didn't think anyone actually looked at my journal. :)

03-14-2002, 08:50 AM
I read every journal.

03-14-2002, 02:07 PM
As do I, Rob.

Oh and seated skullz are an excellent addition to a tri routine

03-15-2002, 01:48 AM
Nice DB press and dip strength man! Looking good! Keep improving bro.


03-15-2002, 08:24 AM
Thanks man. :)

Well i opted for Riven over NHE last night. Completed it too. Only took 6 hours haha..

Great pull session.

CG pulldown: 137.5k [302.5] - 7 The first few felt sooo easy that i had to double check it was the right weight after the set!
140k [308] - 4!

T bar rows: 72.5k [159.5] - 4!
72.5k - 3
52.5k [115.5] - 12 This high rep set thing is going great.

Tried the lying shrugs here. The machine is too narrow over the handle bars to actually feel them where i wanna feel them so no success here.

Rear flye machine: 45k [99] - 7 I'm not too sure but this may be a PB. Def anything after 50k will be.

Kneeling shrugs: 55k [121] x2 - 12! Getting ready for the 60's soon.
55k x2 - 10

Hammers - 24k [52.8] x2 - 6ES!

BB curl - 52.5k - 6 + 1 Nothing new here.
52.5k - 3

All in all a great session. Time to see how my goals for this month have come along.

03-15-2002, 08:29 AM
chigs for CG pulls you are just counting the weight you add? or do you include weight for the HS machine as well? Or are you using Hammerstrength? Tried em yesterday...not sure what to make of em yet...but i'll stick with it for a few weeks and see what progress is made.

03-15-2002, 08:31 AM
Ok, projected goals for this month on the left and my current lifts on the right:

Goal: Squats: 120k - 6...Current: 135k - 4

Goal:SLDL: 145k - 6...Current: 140k - 7

Goal:Front squats: 85k - 6...Current:85k - 7

Goal:DB bench: 45k x2 - 8...Current: 45k x2 - 9

Goal:weighted dips: +32.5k - 7...Current: +35k - 5

Goal:Military press: 65k - 6...Current: 65k - 5

Goal:Seated Skullcrushers: 60k - 6...Current: 60k - 5

Goal:C-G pulldown: 140k - 6...Current: 140k - 4

Goal:T-Bar rows: 72.5k - 6...Current: 72.5k - 4

03-15-2002, 08:33 AM
I just count the weight i add.

Have you tried pulling without any plates on? I think the air has more resistance.

03-15-2002, 08:40 AM
Time for new goals :)

These are for the 17/4/02 (pr 4/17/02 if you're on the other side of the pond)

Squats: 140k - 5 [up 5k and 1 rep]

SLDL: 145k - 6 [Keeping last month's goal]

Front squats: 90k - 4 [up 5k]

DB bench: 50k x2 - 4 [up 10k]

weighted dips: +37.5k - 7 [up 2.5k and 2 reps]

Military press: 67.5k - 8 [up 2.5k and 3 reps]

Seated Skullcrushers: 62.5k - 7 [up 2.5k and 2 reps]

C-G pulldown: 142.5k - 6 [up 2.5k and 2 reps]

T-Bar rows: 75k - 6 [up 2.5k and 2 reps]

Lets hope i achieve all of them this month :)

03-15-2002, 08:42 AM
Originally posted by The_Chicken_Daddy
I just count the weight i add.

Have you tried pulling without any plates on? I think the air has more resistance.

Heh...actually that's what I thought, I did it with one plate a side at first and it was like there was no resistance at all...

03-15-2002, 08:46 AM
Did you notice that god awful sticking point about 2/3's of the way down?

It's a flaw with most HS machines i've noticed - especially back machines.

03-15-2002, 09:11 AM
Hey Rob, when you include delts with back day how many warm up sets do you do prior to your work sets?

Chris Rodgers
03-15-2002, 09:14 AM
Ahhhh, it's a hammer strength. That makes the poundage seem more believable Rob. ;)

Same question goes to you then, is it called a hi row or a pulldown(on the machine)?

03-15-2002, 09:16 AM
Fran i don;t do delts on back anymore - just a plain ole' legs/push/pull split right now. When i used to i'd do 1 real light set highish reps, one mod weight and then i'd do like a single or a double with a weight close to my work set, for the neural thingie (whatever it's called - there is a name for it i forget)

Latty - There's a pic of it a few pages back, let me try and find it for ya.

03-15-2002, 09:22 AM
Originally posted by The_Chicken_Daddy
Not quite dude, i use this one:



I actually use a heavier weight than Dorian too.

Bump for par deus

:cool: :cool:

er... I mean Latty.

:cool: :cool:

03-15-2002, 09:56 AM
Dude why are some of your goals lower than your current strength on a few of your lifts?


03-15-2002, 09:59 AM
Which ones?

03-15-2002, 10:02 AM
Nevermind sorry, I was looking at the very first post on this page and I thought that you meant that was your goal for this month. My fault, sorry.


03-15-2002, 10:05 AM
haha No problem man.

Ok, i swear i'll start reading NHE tonight. :angel:

03-15-2002, 10:07 AM
Excellent book bro. Youll love it. I lost around 40 lbs. on it and gained a lot of strength. So the results speak for themselves.


03-15-2002, 10:15 AM
I have no intention of doing the diet, i just wanna read the book :)

03-15-2002, 11:31 AM
Rob is a biatch

That is all

Chris Rodgers
03-15-2002, 11:33 AM
Read my last post in El Pietro's journal regarding the HS high row.

03-17-2002, 08:17 AM
I didn't get nearly enough sleep last night. I stayed up late talking to Tina and couldn't get to sleep when i finally did go to bed!

Leg day:

Squats: 135k [297] - 8!
135k - 6

Looks like that 300lbs squat is gonna have to wait till next week.

97.5 [214.4] - 20! These were unreal and extremely difficult. Felt ace tho.

Front squats: 85k [187] - 8
87.5k [192.5] - 4!

These are getting quite hard to balance. But i guess that's the idea!

SLDL's: 142.5k [313.5] - 5!
142.5k - 3

Seated calf: 78.75k [173.25] - 7

Hack calf raise: 230 [506] - 12!
230k - 10

Loading the machine up with all the weights is becoming a pain in the ass.

Seated calf: 41.25k [90.75] - 15!

st. calf: 70.25k [154.55] - 18!

All in all a good days work.

03-17-2002, 11:17 AM
don't you blame that on me.....still looks like you had a strong session tho.

03-17-2002, 12:02 PM
Brill workout you toon loving foo!!!

03-17-2002, 01:04 PM
:nod: :thumbup:

03-19-2002, 01:28 PM
My original plan was to wait until i could press the 45's for 12 before trying the 50's, but yesterday fran reminded me that low reps do seem to work well so i gave them a try.

DB press: 50k [110] x2 - 2! it was three reps but my friend kinda assisted me on the first one to get them up.
45k x2 - 8

Weighted dips: +35k [77] - 6! Another rep. I'll prolly try 36.25 next week. It's quite amazing too cause my bodyweight is going up too.
+35k - 4

Decline machine press: 230k [506] - 4! + 2 neg

DB flyes: 30k [66] x2 - 7

Militaries: 67.5k [148.5] - 4! Although the first rep wasn't that close to lockout as the others were.
65k - 5

50k [110] - 9

Seated side lats: 12k x2 - 6 +2
12k x2 - 5

Seated skulls: 60k [132] - 8 Well this kinda obliterates last month's goal haha.
62.5k [137.5] - 4 This set was sub max too. Could have got one more. 65k is PB territory. It's getting exciting! :D

That's it doods.

03-19-2002, 02:16 PM
Wow. Nice workout Robboe. You're a Bull!

03-19-2002, 02:34 PM

03-19-2002, 03:53 PM
Ace session

And yes i do say low are reps are ace, but going as low as two reps each week will not be nice for your CNS.

Oh and I wanna see at least 4-5 reps next week

Oh and Kinder Bueno, you know you wanna try it, go on , go on!!!

Mystic Eric
03-19-2002, 03:55 PM
You're a bull rob! keep up the good work.

03-19-2002, 05:14 PM
*Gets out the popcorn...ooh the suspense!


03-20-2002, 07:17 AM
Suspense for what?

Anyhoo, i've spent the whole morning (8am-1pm) helping my sister move her class room from the bottom floor to the first floor. Huge cupbaords and shiat. My lower back is totally screwed now. And my arms are still pumped haha.

Anyway, i treated it like a GPP workout (;)) and had my usual post train sugar fix lol. Damn this chocolate is gonna be the death of me haha. Oh and Fran, i tried the Kinder just earlier. Very nice my son :thumbup:

03-20-2002, 07:30 AM
moved her classroom?

in your house?

btw great workout yesterday...good job. :thumbup:

03-20-2002, 07:33 AM
No at her school you moron. She's a primary school teacher. :)

03-20-2002, 07:35 AM
well don't they have school people to help her with that?

that's why i got confused. and don't call me a moron, assface! :mad:

03-20-2002, 07:38 AM
He must be in her class

03-20-2002, 07:55 AM
Yes tina, i was helping the helpers haha.

And i call you moron if i wanna call you moron, you assface-ette. It's my priviledge as your favourite person ;)

Eric stfu <~~~~~~~~~~

03-20-2002, 07:59 AM
if you keep abusing me, you won't be my favorite for long. *pout*

03-20-2002, 07:59 AM
Robboe is a homo (it rhymes !!)

That is all

03-20-2002, 08:09 AM
...and eric is a dumbass. (that rhymes too!!)

Chris Rodgers
03-20-2002, 11:24 AM
Good job on the DB press and militaries. I still don't see how the fook you guys can do that much weight on skullcrushers if you are actually doing a skullcrusher. :confused: Good work though homo!

03-20-2002, 11:27 AM
They're seated skull crushers.

I lower the weight behind my head (using triceps and not shoulders) and then extend back up (using triceps and not shoulders).

that's that.

Chris Rodgers
03-20-2002, 11:34 AM
So you are telling me you can do nearly as much on those as you can on militaries?????????

03-20-2002, 11:39 AM

Sad state of affairs eh?

03-20-2002, 10:10 PM
Damn dude AWESOME workout! Great chest strength! "DB press: 50k [110] x2 - 2!" Thats totally amazing. Youre passing me now... jeez. I can only handle the 105s for 6 reps.


03-20-2002, 10:12 PM
"Seated skulls: 60k [132] - 8 Well this kinda obliterates last month's goal haha.

62.5k [137.5] - 4 This set was sub max too. Could have got one more. 65k is PB territory. It's getting exciting!

... Wow man I am totally impressed! Almost 140 lbs. behind-neck ext. Thats incredible bro! I can handle a 90-100 lbs. DB behind my head... jeez!!


03-21-2002, 08:36 AM
Originally posted by LATMAN
I still don't see how the fook you guys can do that much weight on skullcrushers if you are actually doing a skullcrusher. :confused:

This also has confused me although I never said anything. I have pretty damned strong tris and have only seen one guy in my gym lift more than me on skulls before and he's like 280lbs.

I do mine lying down but I think you were doing pretty heavy weight when you did lying skulls too...we must have our arms at different angles or something because I don't see how there could be a disparity like this...if it was a movement I wasn't used to it might explain it but skulls i've done.

I've seen guys that have different elbow positions and their skulls look like partials with their elbows flared out and halfway through the rep it looks more like a cg press than a skull. Done that way I'm sure more weight could be added.

Wasn't gonna bring it up but since latty did...anyway it's all about individual exertion, i'm not really concerned that someone is lifting more than me...just was curious is all.

03-21-2002, 08:54 AM
ok, I frst got the idea to do them from a ronnie coleman workout on flexonline (lol).

I call them seated skulls, but he calls them seated camber bar extensions. I dunno if that makes much difference to you guys tho.

Here's a pic of him doing them:

This is the only pic tho.

I lower the bar behind my head until i feel like any further will be detrimental for tricep health and then i extend again.

03-21-2002, 08:59 AM
Ahh! That is different! The way the grip is it is a close grip press not really a skull IMHO. When I do skulls the back of my hand is basically coming towards my shoulders throughout the whole ROM. I think this is where the difference is. The hand angle changes the whole arm angle.

Lemme see how I can explain this...has to do with the minute arm stuff but my terminology will be bad so I'll just say that when I do it the weight is further away from the upper arm which means more strength is required leverage-wise. Sorta how it's easy to hold a 25lbs DB but would it be as easy to hold the weight further away from your body. Lemme know if that makes any sense.

03-21-2002, 09:08 AM

But why do a movement that doesn't put you in your strongest position?

03-21-2002, 09:15 AM
thought of you this morning.....i was watching the news as i was getitng dressed and they had some professor from northumbria (where oyu go no?) discussing his latest study that gum-chewing enhances memory.

03-21-2002, 09:17 AM
Perhaps the method I use is more overall resistance just that the poundage on the bar is less. The leverage required is also forcing additional work to be done, it is just not measured by a plate. Also there could be a case for greater isolation, although I don't really think that's it.

It's sorta like the seated calf raises I do. There is like a 3 foot long bar attached to the calf machine and the weight goes on the end, so it's much further away and creates heavy resistance with just one plate.

03-21-2002, 09:17 AM
I do yes. What department is he from?

Btw, journal update: Crazy back and lower back soreness today. I bet it pisses about with my back workout progression tomorrow :mad:

03-21-2002, 09:22 AM
Human Cognitive Research Unit?

here's an article on the guy i saw and his research....


03-21-2002, 09:32 AM

Interesting study too.

03-21-2002, 10:13 AM
C. Diddy....love it! ;)

03-21-2002, 10:37 AM
Sorry to spam your journal, just wanted to let you know, that you have a very good sense of humour.

03-21-2002, 10:40 AM
Hey thanks man, that's cool of you to say:)

and it's not spam - I welcome all/any comments, even if they are common insults - but only if they're funny!

And Icer, I am Mr. Originality ;)

03-22-2002, 07:56 AM
so rob, when you perform your so called skullz. your elbows face the side of you body instead of the front?

03-22-2002, 08:35 AM
How can my elbows face the side of my body?

Pull day today. I thought it would be sh!tty from all the lifting on wednesday but t'was not.

CG Hi-row 140k [308] - 5! btw, the hi-row is the same machine i used when i called it the CG pulldown, only latty and Elpietro pointed out that it was actually called a hi-row. So there.
140k - 3

T bars: 72.5k [159.5] - 5!
72.5k - 4

53.75 [118.25] - 10! These high rep sets are progressing nicely.

Rear flyes: 45k [99] - 11 If that's not a PB, then this certainly is...
46.25k [101.75] - 5!

Kneeling shrugs: 60k [132] x2 - 2 Damn these were heavier than i'd thought. Grip was bad enough but they were real heavy and hard to shrug. Second set was a bit better tho, prolly cause i knew what was coming.
60k [132] x2 - 3! Still damn heavy tho!

Seated hammers: 24k [52.8] - 7ES! ace. It'll be cool if i get 8 next week. I may just be ready for the 26's in a few weeks :cool:

BB curl: 52.5k - 6 Same for the third week running although i don;t really care. My heart isn't really in it by the point.

All in all a good workout.

03-22-2002, 08:36 AM
yes indeedy. splendid, i dare say.

03-22-2002, 08:39 AM
Why thank you, Tina :)

03-22-2002, 08:39 AM
Originally posted by ericg
so rob, when you perform your so called skullz. your elbows face the side of you body instead of the front?

Heh, that is anatomically impossible without having your shoulders on backwards. They face away from his sides...whereas the way I do skulls and the way I believe they are normally done when called "skulls" your elbows face away from the front of your body.

Good session robboe...do you find low rep sets of shrugs to help out a lot?

03-22-2002, 08:43 AM

i mean that they are out, elbows are out, not tucked in to the side near your head. like the pic you posted. now that you have the bar up and your elbows are out, how do you perform the movement?? describe the ROM

03-22-2002, 08:46 AM
Correct me if I'm wrong rob but, the ROM you are using is similar to 'setting' in volleyball. Elbows flared out...hands close together.

That's how I'd describe it eric if that helps at all.

03-22-2002, 09:11 AM
Pietro: i would have hoped for more reps but the 'bells were do damn heavy haha. It killed me to get 3! The only reason i tried them is cause i got my target rep range with the 55's last week (12 reps) so i figured i'd give them a go.

Eric, i hold the EZ bar on the inner bendy bits. I clean it into position and sit down on a low-backed seat. My upper arms and shoulders stay static while my forearms are the only part that actually move (as my triceps are extending down to the back of my neck and contracting back up to lockout).

When i first did them about 1.5 years ago, they really hurt my forearms and wrists, but since then my forearm flexibility and strength has grealy improved and there's no pain now.

03-22-2002, 09:41 AM
thanks, i got it now, sorry my mind isnt up to par today.....i may give them a shot....too bad i dont have abench w/a short back rest.

03-24-2002, 08:23 AM
leg day.

Squats: 137.5k [302.5] - 6 Woo Hoo. 300lb squat. What a milestone :D
137.5k - 6

100k [220] - 20! This set took about 90 seconds and was very hard :eek:

Front squats: 87.5k [192.5] - 5! Although these were hard work they felt solid y'know...
87.5k - 4

SLDL's: 142.5 [313.5] - 7 Last rep my back was beginning to lose it's arch tho.
145k [319] - 3!

Seated calf: 80k [176] - 7 This may be a PB but i'm not sure. Anything above 80k definately is.

standing hack calf raise: 250k [550] - 12!

seated calf: 41.25 [90.75] - 22!
st. calf: 76.25k [167.75] - 20!

My back and hips are sore. Ouch.

03-24-2002, 08:29 AM
damn. no wonder you're sore. impressive performance chigsy.

03-24-2002, 12:05 PM
Very impressive Robboe

Maybe you can teach the toon to be more impressive

03-24-2002, 01:46 PM
Thanks T, baby.

Franco, do you want a fight? :)

03-24-2002, 01:47 PM
Awesome SLDL strength man, extremely impressive. Strength gains are incredible man keep up the good work, are your mass gains coming right along with your strength gains or no?


03-24-2002, 01:51 PM
Well i added a lot of weight in the short bulking period so kinda yes. Bit of fat too tho, cause i've been taking the piss slightly with chocolate and basically whatever i like after training haha.

I maintained weight this week tho, so i've tweaked and added cals here and there.

Thanks for keeping up to date man :) and thanks for the compliment.

Chris Rodgers
03-24-2002, 04:49 PM
Why don't I get the Monstar seal of appoval for my sldl? It's better than Chigsy's foo!

Nice squat though homo!!

03-24-2002, 04:52 PM
Latty do you get any hassle with rounding your back slightly when you're pushing the last rep or two on stiffs?

Chris Rodgers
03-24-2002, 05:04 PM
My back stays relatively the same all the way through. I am more worried about my twigness just snapping in half, lol.

How do you perform yours? I take it off the rack, one step back, lower to mid shin(pretty deep) and back up. Stick your ass way out so it hits the hammies and the back doesn't take too much of the load.

03-24-2002, 05:13 PM
I take it off the rack too ya.

I actually started them for lower back strength purely. I needed a stronger lower back to help my squats :)

It's worked a charm too.

03-24-2002, 05:16 PM
:clap: 300...very nice

the doc
03-24-2002, 05:22 PM
yes way to go chicken

03-24-2002, 05:24 PM
Wow. Thanks you two :)

03-26-2002, 08:25 AM
Nice squat chicken!!

03-26-2002, 10:20 AM
thanks dude.

Push -

DB press: 50k [110] x2 - 3! there were 4 pressing motions altogether but i needed assistance getting the first one up.
45k [99] x2 - 8

Weighted dips: +36.25k [79.75] - 5!
+36.25k - 3

Decline machine press: 230k [506] - 7!

DB flyes: 32k [70.4] x2 - 6 Great ROM with these. One problem - they seemed to irritate the back of my left shoulder (the problem that stopped me BB benching) so i'm not sure about these anymore.

Militaries: 67.5k [148.5] - 2.5
67.5k - 3 just wasn't with it today for these.

50k [110] - 11! Wooooooo. High reps et progression. tits.

seated DB side lats: 12k x2 - 10
12k x2 - 6 I'm quitting marking progression on these. they're too inconsistent.

seated skulls: 62.5k - 4 + 1 no progression here. bleh.

The gym was so hot today. Nice day tho...

03-26-2002, 10:26 AM
That is some ace tits there man. Nice DB Press...:eek: I will catch you...someday...Keep it up! :thumbup:

03-26-2002, 10:31 AM
The worst part of the DB press is actually picking the twats up and getting them on my knees safely. As daft as that sounds.

There's also my hatred for the grip. For some reason, after the 45k's every DB with an even number has a weird ass grip - it has knurling and also shinny grip. It's not a curcular tube handle either, it's a weird square tube kinda thing. It pisses me right off. make my hands all sweaty too.

Anyhoo, thanks for the compliments :)

03-26-2002, 10:41 AM
Originally posted by The_Chicken_Daddy
The worst part of the DB press is actually picking the twats up and getting them on my knees safely. As daft as that sounds.

CD not sure if you have tried this but I used to just basically deadlift them off the ground and hold them in a hammer grip against my thighs and then sit down. This gets them up to your thighs seated without any strain on your shoulders or any of the usual difficulties.

You sure do a lot of chest work...you should try adding maybe 4-5 exercises for biceps on your pull day, for the full bench and curl jockey routine. ;)

03-26-2002, 10:44 AM
Tee hee. I've only just recently added a set of DB flyes to the fray. See what, if any difference it makes. Still only 6 sets total tho remember.

BTW, that is how i do it now, but as the DB's get heavier it gets harder to manoeuvre them into position.

03-26-2002, 01:15 PM
Originally posted by The_Chicken_Daddy

DB flyes: 32k [70.4] x2 - 6 Great ROM with these. One problem - they seemed to irritate the back of my left shoulder (the problem that stopped me BB benching) so i'm not sure about these anymore.

Regular DB flyes irritate my shoulders quite a bit. If I do them on a 30 degree incline, however, everything feels fine. Might try that.

03-26-2002, 06:15 PM
I just noticed that weighted dip. Very nice, bro. What's that with your bodyweight added?

03-27-2002, 11:50 AM
B&I: that sounds like an idea i will try, thank you. Just a really slight incline yah? I'll find a block of wood from somewehre and use it to lodge the bench up a bit.

B: i weight 206 last time i weighed in. So that's just shy of 290lbs.

03-27-2002, 04:39 PM
Nice work robboe, your chest is now stronger than mine :cry:

03-28-2002, 08:57 AM
Thanks Rob :)

The beauty of my split is it's flexibility. This is the case now - the easter weekend has fooked up my split, so back day has been brought forward a day.

CG hi-row: 140k [308] - 6!
142.5k [313.5] - 3!

T bars: 72.5k [159.5] - 6!
73.75k [162.25] - 4!

53.75k [118.25] - 12!

Rear flye machine: 46.25k [101.75] - 7!
47.5k [104.5] - 7!

Kneeling shrugs: 60k [132] x2 - 4! These are really hard.
60k x2 - 4

Seated hammers: 24k x2 - 6ES
26k [57.2] x2 - 3ES

Good fun overall.

03-28-2002, 08:59 AM
Good progress on the row man. I'm glad to see you won't be making things easy for me. :)

03-28-2002, 03:43 PM
Damn, bwoy. You like me... MUCH stronger on pulling motions. Nice workout.

03-28-2002, 03:58 PM
Originally posted by The_Chicken_Daddy
B&I: that sounds like an idea i will try, thank you. Just a really slight incline yah? I'll find a block of wood from somewehre and use it to lodge the bench up a bit.

Does your gym not have adjustable benches? On those it'd generally mean putting the pin at '2'.

03-28-2002, 05:07 PM
Yeah they're adjustable, but the pins are fixed, and the lowest incline settin is still a little too inclined for my liking. I don't like it, so i lodge a block of wood there. It's still sturdy.

Yeah B, that's true - although my shoulders are quite strong. Well, at least i think they are. Shame they're not bigger.

03-29-2002, 02:45 PM
Excellent progess!!!

I now realise why you have not been frequenting the net as of late, 'tis because you have been teaching the toon how to play football "The Robboe way" :thumbup:

03-29-2002, 02:49 PM

yes, although i've beaten Bobby up a few times he still insists on playing Carl Cort from the start :mad:

03-29-2002, 10:37 PM
I must be about as lazy as a chicken...I confess to only reading the last two pages....gotta try your version of skulls :thumbup: ....if I go back a few pages, will I find a few diet postings? :D

03-30-2002, 09:49 AM
yep :)

Page 19 and some changes made shown on page 21.

03-30-2002, 09:29 PM
CG hi-row: 140k [308] - 6!
142.5k [313.5] - 3!

T bars: 72.5k [159.5] - 6!
73.75k [162.25] - 4!

Very very impressive bro. Definitely keep it up, Happy Easter too man. Gyms are closed! F*cking pisses me off.. haha. Anyway my new gym has a sort of assisted t-bar row. Your lying forward kinda doing them that way. You can either use a parallel grip or an over or underhand grip. I think I am going with the parallel hammer grip.. well see.


03-31-2002, 06:04 AM
Thanks man, you too :) How do you mean assisted? Do you mean supported T-bar rows? Cause they are the ones i do. I use underhand grip too.

My gym was open today but it shut earlier than usual. I was out clubbing last night again (good night too). Met some good mates i haven't seen in a good year or so. They're fookin nuts too so it was a class night. I got home for what i thought was 3am, but due to the clocks going forward was actually 4am.

I was back up by 10am :eek:

I was also training alone today :( My training partner of 3 years has moved away :( He's still i newcastle, but he lives a good distance from the gym now. Organising training sessions is gonna be quite awkward now methinks.

Squats: 140k [308] - 6!
140k - 5

102.5k [225.5] - 17!

Front squats: 87.5k [192.5] - 8!
87.5k - 4

SLDL's: 145k [319] - 4!
145k - 3

Done some calf work and some ab work. Can;t be bothered to record it on here. I was too tired by this point to put much effort into it.

I'm sitting here eating my cadbury's dream easter egg :D

03-31-2002, 06:08 AM
I'm sitting here eating my cadbury's dream easter egg

:eek: You suck, lol.

03-31-2002, 06:10 AM
Originally posted by The_Chicken_Daddy
yep :)

Page 19 and some changes made shown on page 21.

So, I only see 18 pages to your journal...are you missing something or am I :D

03-31-2002, 06:12 AM

We must have different page settings. According to me i have 28 pages!!!!! :eek:

I'd guess it'd be on around page 12 or so for you then.

03-31-2002, 01:19 PM
OMG...can I just say...what a pain in the ass...I've just skimmed about 6 pages and still can't find it...this will have to w8 till I am feeling less lazy....an approximate date of your cut would be helpful :D

:hump: <---that's just cause yer so damn sexy

:whip: <----And that's just cause I'm so damn pornal :D

03-31-2002, 01:43 PM
I got another 5-7 more week of bulking to go yet.

I'll tell ya what, i'll email my diet to ya.

03-31-2002, 02:03 PM
So wait, haven't you already busted your squat goal, and come very close to your front squat goal for 4-17?

03-31-2002, 02:09 PM
wow, well spotted. I have achieved my squat goal. ace. :)

I'll prolly up my front squat weight next week too and go for that goal.

two more reps for my SLDL goal too :D

03-31-2002, 10:44 PM
CG hi-row: 140k [308] - 6!
142.5k [313.5] - 3!

What does this look like again bro, sorry? I am wondering if it looks like my rowing machine.


04-01-2002, 08:01 AM
Go back a few pages and look out for the photos of Dorian doing it.

04-01-2002, 08:24 AM
awesome leg day man!!

04-01-2002, 06:51 PM
Yo man do you use a back support bench while doing your seated skulls as you call them? I did them today and DAMN it was f*cking hurting my lower back! Also my elbows were flaring, does this matter too much?


04-01-2002, 06:52 PM
Now I get what you mean with the seated high row or whatever. Looks like a good back execise bro, keep it up.


04-02-2002, 09:19 AM
MS, i use a low back seat yeah. And how do you mean your elbows were flaring?

DB press: 50k x2 - 3
50k x2 - 3

weighted dips: +36.25k [79.75] - 6!
+37.5k [82.5] - 3!

Decline machine press: 230k [506] - 8! +2 negs. I'll up el weightio next weekio.

Millies: 67.5k [148.5] - 6! +1
67.5k - 4

52.5k - 8!

Seated side lats: 14k x2 - 3
14k x2 - 3

seated skulls: 62.5k [137.5] - 6

Clubbing was ace last night, although all this going out is depriving me of sleep and may be responsible for my lack of DB press progression this week, but alas...

04-04-2002, 12:50 PM
Pushed back day forward one, cause i'm off out tomorrow night cause my RAF buddy is going back down to his station on the weekend. Had to train alone today too, cause i couldn;t get through to my mate at his new house :mad: One good aspect of training alone is getting the workout over real quick. Today's session prolly took the best art of 30 minutes.

Hi row: 142.5k [313.5] - 4!
142.5k - 3

T bar: 73.75k [162.25] - 5!
73.75k - 3

55k [121] - 10! These high rep speed sets are ace.

Kneeling shrugs: 60k [132] x2 - 5! Lost my grip at the end here.
60k x2 - 3

Rear flye machine: 47.5k [104.5] - 8!
50k [110] - 4!

Seated hammers: 26k [57.2] x2 - 4 ES!


Just been shopping for food. Mmmmmmm...:D

04-04-2002, 01:20 PM
I would suggest using a back support.

04-04-2002, 01:25 PM
for what?

04-04-2002, 01:28 PM
Originally posted by The_Chicken_Daddy
Had to train alone today too, cause i couldn;t get through to my mate at his new house :mad: One good aspect of training alone is getting the workout over real quick. Today's session prolly took the best art of 30 minutes.

Yeah, it's good and it's bad. Now why don't any of you cool lifting people live close enough for me to train with???


04-04-2002, 01:31 PM
OOooooooooooooooo...a girl is in my journal. Ace.

And she called me cool!

**stay calm Robboe, remember - cool and collected**

04-04-2002, 01:58 PM
Damnit! I forgot to do rear flies! :mad:

I thought you may have tried more weight on high rows this time out. I'm sticking with 290 next time out so you can have the lead for a little while longer. ;) The road through Robboe is all downhill from here! :D

Good lifting man. :thumbup:

04-04-2002, 02:00 PM

Once i get 6 reps the weight goes up. :)

04-04-2002, 04:48 PM
Seated skulls.

04-04-2002, 04:50 PM
I do, i use a low back seat.

04-04-2002, 05:31 PM
Ok good...cause Monstar said something about it.. :)

04-05-2002, 09:56 AM
Yeah I got to start using a lowback seat my lower back was hurting with them seated skulls! Damn! Today I got BTN presses and partial deads in the power rack.. CANT WAIT!!


04-07-2002, 08:32 AM
Leg day:

Squats: 142.5k [313.5] - 4!
142.5 k - 2

102.5k [225.5] - 18!

front squats: 90k [198] - 4!
90k - 3

SLDLs: 145k [319] - 6!
147.5k [324.5] - 2!

Static holds: 120k - 12 seconds just doing these for grip strength, and also cause i'm finding playing mah geetar hard recently cause my left hand seems to have really weakend. Barr chords are solid to play right now near the neck. I need some new strings too.

Seated calf: 81.25k [178.75] - 8!
42.5k - 21!

st. calf: 125k - 12 real slow set actually. a long TUT.
72.5k - 20!

A good session all in all. I was pleased as punch with the stiffys.

04-07-2002, 09:12 AM
Ace session mate

Are you using a pronated grip or mixed grip for the static holds?

04-07-2002, 09:17 AM

04-07-2002, 09:25 AM
Sweet stiffies :thumbup:

04-07-2002, 10:56 AM
now that sounds wrong.

04-07-2002, 11:22 AM
Nice leg strength man, keep it up. :):)


04-08-2002, 08:37 AM
nice job man!!

04-09-2002, 01:32 PM
~bows to his adoring fans~


DB press: 50k x2 - 2
50k x2 - 2
45k x2 - 5

Weighted dips: +37.5k [82.5] - 5!

Incidentally, i weighed in at 210 on the button on sunday. So that weight, along with my bodyweight is a combined total of 292.5lbs. Nearly 300lbs. ace.

+37.5k - 3

Decline machine press: 232.5k [511.5] - 7!
235k [517] - 6!

Militaries: 67.5k - 4 (sub-max set)
70k [154] - 2! Real long TUT here too, which was quite pleasantly horrendously painful haha. Nah, felt ace actually.

52.5k - [115.5] - 10!

Seated side laterals: Whatever.

Seated skulls: 62.5k - 5 + 1

04-09-2002, 01:48 PM
Originally posted by The_Chicken_Daddy

Weighted dips: +37.5k [82.5] - 5!

Incidentally, i weighed in at 210 on the button on sunday. So that weight, along with my bodyweight is a combined total of 292.5lbs. Nearly 300lbs. ace.

+37.5k - 3

Decline machine press: 232.5k [511.5] - 7!
235k [517] - 6!

Can't recall if you've addressed this before, but is there any reason you do dips AND declines? Why no incline stuff?

BTW, nice poundage on the declines. This on a Hammer Strength?

04-09-2002, 01:51 PM
DB press: 50k x2 - 2
50k x2 - 2
45k x2 - 5

Weighted dips: +37.5k [82.5] - 5!

Awesome strength man, keep it up! My dip strength is really close to yours. Mine is around 299 lbs. for 6. Trying to up it to around 325 or so. Well see... :D:D


04-09-2002, 01:52 PM
I don't like inclines. I seriously am an incline hater. With a passion. I have an anti-incline T-shirt.

I do dips for overall upper body strength and to assist my presses.

I do the decline press cause i find it a good way of "isolating" my chest from the triceps and shoulders to some degree.

And yeah it's not an actual hammer strength machine, but i believe it's just a copy of one (some manufacturer called panatta).

P.s. Thank you :)

~bows to fans~

04-09-2002, 02:28 PM
Seated skulls: 62.5k - 5 + 1

Damn man f*cking awesome work here! I did these yesterday I could only handle like 105 for 6 or 7 or something. Great exercise. My triceps were beat though. :D:D


04-09-2002, 03:52 PM
Originally posted by The_Chicken_Daddy
Weighted dips: +37.5k [82.5] - 5!

Incidentally, i weighed in at 210 on the button on sunday. So that weight, along with my bodyweight is a combined total of 292.5lbs. Nearly 300lbs. ace.

Nice. How wide of a grip are you using on these?

04-09-2002, 04:50 PM
Originally posted by The_Chicken_Daddy
I don't like inclines. I seriously am an incline hater. With a passion. I have an anti-incline T-shirt.

I do the decline press cause i find it a good way of "isolating" my chest from the triceps and shoulders to some degree.


I feel the same way. Inclines really bother my shoulders and declines don't...

Nice job, CD!

04-09-2002, 04:51 PM
The dipping station is fixed. I imagine it's the same for all dipping stations?

It's about a few inches out either way of shoulder line. If you comprendι?

04-09-2002, 04:53 PM
Icer, i agree. They don't hurt my shoulders painfully, but i definately feel them doing the brunt of the work during the exercise.

I haven't done inclines since last summer. A good 10 months or so i'd guess.

04-10-2002, 11:10 AM
Excellent progress Rob

How long did that particular session take?

04-10-2002, 11:34 AM
~70 minutes.

04-10-2002, 01:55 PM
Originally posted by The_Chicken_Daddy
Icer, i agree. They don't hurt my shoulders painfully, but i definately feel them doing the brunt of the work during the exercise.

At what angle did you perform them? If it's only slight(30 degrees or so), I really can't see how you'd have this problem. But everybody's a bit different, I guess. I feel less tension in my shoulders on inclines than on flat benching.

04-10-2002, 04:22 PM
Yeah it was about that angle.

Maybe i'll do them again in the future, but not right now.

04-10-2002, 06:21 PM
go on...do the inclines...


[ego stroke]
you've become a regular beast, btw.[/ego stroke]

04-10-2002, 08:44 PM
Haha no inclines for me either bro. Anyway can you check out my goals (link at the top of every one of my journal entires) and see if theyre reasonable? :):)


the doc
04-10-2002, 08:55 PM
I am not a fan of inclines either

great dip chicken!

04-11-2002, 08:29 AM
I got the incline haters posse in my journal. Ace :thumbup:

Oh, and T, baby...;)

04-11-2002, 01:03 PM
Mmmmmm....snowies and jazzies...:drooling:


Hi row: 142.5k [313.5] - 5
142.5k - 3

T bar rows: 73.75k [162.25] - 6!
75k [165] - 4!

55k [121] - 12!

rear flye machine: 50k [110] - 6!
50k - 5

kneeling shrugs: 60k [132] x2 - 6!
60k x2 - 5

Seated hammers: 26k [57.2] x2 - 5ES!

Back day is good fun! :)

04-11-2002, 10:41 PM
kneeling shrugs: 60k [132] x2 - 6!
60k x2 - 5

Seated hammers: 26k [57.2] x2 - 5ES!

Strength looking top notch brotha! Keep it up. 57.2s for hammers. Holy sh*t thats some awesome weight youre curling man. Anyway I was going to ask you about my strength goals, when I finally acheive lets say my calf raises and leg press goals. Should I start my 2nd set of goals for those 2 exercises or just maintain until the rest of my body meets their strength goals? :cool::cool:


04-12-2002, 07:35 AM
What i do is set goals for a certain date of the next month. Right now i've achieved my squat goal, but i'm not setting a new goal for it until i reach the date i set. Once that date comes i just set them all at once. This is just personal of course tho, i don't think it really matters that much.

04-12-2002, 07:38 AM
Oh yeah okay man thanks I appreciate it. I think that I am going to just gradually achieve my goals and when I do make my 2nd goals for the exercises that I acheive. If that makes any sense. I always go up like 25-50 lbs. on each exercise for my goal. :thumbup::thumbup:


04-12-2002, 07:42 AM
Sure man, just don't set them so high that it takes like 6 months to achieve or else you may start to feel disheartend.