Rob's Journal

[MNRob]

Keeping a running record of my lifting has always been the bane of my existance, I really hate paperwork. So, hopefully this will help me keep better track.

5-18-08

Chest
Flat Barbell Benchpress
135x20
225x10
315x6
335x3
370x1 PR
315x3
225x6
Incline Dumbell
115sx6x2
Dips
BWx5 triceps were done by now
Abs
Floor crunches with 50lb dumbells 3x8

Kind of an off day, my back has been sore for about a week (too much landscaping).

[MNRob]

5-19-08

Legs
Squat
135x5
225x5
315x5
365x5
385x3
315x3
Front Squat
225x4x3 (shoulders still don't like this :( )
SLDL
315x3 (lower back crying for mercy, grrr)
Calf work
Stretching

[MNRob]

5-20-08
Back/Shoulders
Deadlift 225x5
315x3
385x1
405x1
425x1
315x3
Rows
255x5x3
Reverse Pullups
BWx6x3
Shrugs
425x5x3
315x10
OH Press
135x10
185x6
205x4
185x5
Face Pulls
Stack x6x3
Peck Deck (rear delt)
120x6x2
Concentrations Curls
55x6x2 (both arms)

[MNRob]

5-22-08

DE Chest
135x3
155x3
175x3
195x3
225x3x5
135x3x5

H-Rolls
30x10x3

Floor Press
225x5x3

[MNRob]

5-29-08
ME Squat
135x5
225x5
315x5
365x3
385x3
405x1 PR
315x3

Calf work

spent :drooling:

[MNRob]

5-31-08
Make up day

ME Chest
Bench
135x20
225x6 (pause press)
315x5
335x3
395x1 PR
315x3
225x6 (pause press)
Floor press
225x4x4 (three count pause press)

ME Back
Deadlift
225x5
315x1
405x1
455x1 PR
315x1

Row
225x5
265x5

Shoulder
Clean and Press
135x10
155x10
175x6 (left arm felt funny)
Face Pulls
Stack x 9x2

DONE!

[borracho]

Wow...I am liking those BB rows...and you have some sick pressing strength too....keep it up.

edit: I am assuming those are BB rows (255lb)...are they BB or cable? Either way, thats some nice pulling power.

[fooz]

lookin' solid as hell, keep it up bro!

[MNRob]

Wow...I am liking those BB rows...and you have some sick pressing strength too....keep it up.

edit: I am assuming those are BB rows (255lb)...are they BB or cable? Either way, thats some nice pulling power.

Thank you sir. They are barbell rows, thanks man!!!

[MNRob]

lookin' solid as hell, keep it up bro!


Thanks man! I appreciate it!!!

[T FLEX]

Nice lifts! You'll be happy that you started a journal cause it gives you motivation to lift. If you don't lift then you got nothing to write and if you got nothing to write then everyone knows you're just a huge loser! Just kidding :hello:

Keep up the good work and keep logging those results.

[MNRob]

6-4-08

ME Squat
135x5
225x5
365x4
365x3
385x1
315x3

Leg Press/Calf Work
600x5x5

Done

[fooz]

exceptional job brotha. :thumbup:

[Coke]

Looking good in here, numbers are nice.

[MNRob]

6-5-08
ME Bench

BB Bench Press
135x20
225x10
315x5
345x2
385 miss (frack me!!!) :(
315x3
225x5
135x21s

Floor Press
225x6
245x4
265x3

Tricep/Ab work

done!!

[MNRob]

exceptional job brotha. :thumbup:


Looking good in here, numbers are nice.

Thanks guys!!! I appreciate the kind words!! :hello:

[fooz]

hey man, what's your height, weight and age?

[MNRob]

hey man, what's your height, weight and age?

5'9", 270 30 years.

Only been back in the gym since January after an almost 6 year break, gonna take some time to get rid of the forward balast :outnumber:

[fooz]

Your a big dude, I can see why.. those damn presses.

[MNRob]

ME Back/Shoulders

Deadlift
225x5
315x5
365x3
385x1
405x1 (speed was awesome on this!!! :evillaugh:)
315x1

Rows
225x4
275x3
275x2 (grip was shot by now)

Pulldowns
240x5x2

Clean and Press
135x10
185x6
185x4

Peck Deck
Reverse 140x8x2

DONE!

[MNRob]

Legs

****ty day....

Front Squats
225x5
245x5
265x5
285x3
315x1

Leg extensions
stackx5x2

Done

[MNRob]

6-9-08
DE Chest
135x20
225x3x5

Pause Press 3 sec count
275x3x5

Tried to do close grip bench and my left wrist popped, doesn't feel so good, so...


DONE

[MNRob]

6-13-08

Squat
135x5
225x5
335x5
365x3
385x3
410x1 (ripped my underwear!)
315x3

Leg press
650x3x2 (calf work too)

DONE

[MNRob]

6-16-08
ME Bench
135x20
225x11
315x5 (banged on the hooks on the 3rd rep, screwed up my rythem)

Added mini bands (pink is a great color!)
225x7
315x3
365x0

Double choked them
225x5

Floor Press
245x5
265x5
285x3
315x1

OH Press
185x3
185x5
135x10

Face pulls (wrist is still hurting)

DONE!

[MNRob]

6-17-08

Back

Deadlift
225x10
315x5
405x3
405x3

Reverse Pullups (feet on an excerball)
BWx5x3

Done

Left wrist still hurts a lot, had to use straps for deadlifts. Tried one rep with my grip reversed and it felt ok but not stable enough for more than one rep, will have to work on that.

[MNRob]

6-22-08

Legs

225x5
Added mini bands (still getting funny looks with these pink rubber band thingies)
225x5
315x3
315x2
Removed bands
315x4
225x3

SLDL
225x5x2

Done...

[Coke]

Solid leg day man.

[fooz]

agreed nice job man. :thumbup:

[MNRob]

Solid leg day man.


agreed nice job man. :thumbup:

Thank you gentlemen!!

[MNRob]

ME Chest/Shoulders

135x10
225x5
Added mini bands
225x7
245x5
265x2
275x1
295x1
315x1
Remove Mini bands
315x3x2
225x10 (this felt light as a feather)

Incline
225x7
275x3

OH Press
135x10
185x4
205x0 (had to push press to get it up)
135x7

Done....

Left wrist still hurts to do any pulling so no facepulls or H-rolls, got a week off coming up, hopefully will be healed up afterwards.

[MNRob]

6-24-08
Back

Deadlift
225x5
315x5
405x1
475x1 PR!
405x1
315x1

Shrugs
405x5
455x3

Rows
225x5x3

Pulldowns
230x3
230x4

Facepulls
Stack x7x2

DONE!

Week off!!! :evillaugh:

[MNRob]

7-5-08

Nice little break, everything feels great, no wrist of back pain, time to rock again!


Squat
225x5
315x5
Add mini bands
315x3
315x2
Remove bands
315x5
Box Squats (just above parallel)
315x2
335x2
365x2
385x2
405x2

DE Chest
135x10
225x3x5
Add mini bands
135x3
185x3
205x3
225x2 (too much)
135x10

DONE!...

[MNRob]

7-6-08

Deadlift
225x5
315x5
405x1
500 miss
475 miss
"put the ego away"
405x1

BB Rows
245x5x3

Pull Downs
240x4
250x4

OH Press
Bar + Mini bands x5x3
Added 25lbs plate(s) x4x2
Remove bands
135x6

H-Rolls

DONE!

[jbrin0tk]

Solid work in here, man!

[MNRob]

Solid work in here, man!


Thank you sir!

[MNRob]

7-7-08

ME Chest
BB Bench
135x10
225x5
315x5
335x3
365x3
385x1
315x3
225x5 (3 sec pause press)

Floor Press
225x4
315x2
315x1

Tricep Work
Face Pulls
Stack x10x2

DE Legs
Front Squats
135x5
225x5
275x3

GMs
Bar x 10
135x6

DONE!!

[MNRob]

7-8-08

Deadlift
4" defecit
315x5
335x5
355x2
375x1
395x0 (out of gas)
Shrugs
405x6
455x3
Pull Downs
260x3

OH Press
135x7
155x6
175x6
195x3

DONE!

[Detard]

Great deads yesterday Rob. Everything in here is really strong!

[MNRob]

Great deads yesterday Rob. Everything in here is really strong!


Thank you sir!

[MNRob]

7-11-08

Last couple of days were horrible, no log for them...


BW 267

Squat
335x5
335x4
335x3
315x3

Bench
315x5x2
315x4
225x10

Deadlift
225x5
405x0
Got pissed off
405x1
315x1

15 mins cardio

[MNRob]

7-13-08


BW 266

Squat
335x5x3

Rows
225x5x3
Pullups BWx3 (PR of +3)

OH Press
185x5x3

10 mins cardio

[MNRob]

7-16-08


BW 265

Squat
345x5
345x3
345x2

Bench
325x5x2
325x2

Deadlift
4" deficit
225x5
315x5
315x1 (reversed my grip)

Cardio
DONE!

[MNRob]

7-18-08

BW 263

Squat
345 x5x3

OH Press
195x4x3

Rows
235x5x3

Cardio

Done