pup's training/diet log

[Orange357]

Hotties™ is a registered trademark of Maximum Orange-Drive a division of Mitch Industries.

[Allie]

Originally posted by just_a_pup
What suggestion :scratch:

About adding lunges... That suggestion

[Pup]

Originally posted by Orange357
Hotties™ is a registered trademark of Maximum Orange-Drive a division of Mitch Industries.

Don't give me a reason to ban you :ninja:

[Orange357]

Originally posted by just_a_pup


Don't give me a reason to ban you :ninja:


so your one of those :rolleyes:

[Pup]

Orange-stfu

Training
pullups, 2x6
behind neck pullups, 1x5
v-bar pulldowns, 160, 170, 180, 3x6
shrugs, 315x10, 405x10
barbell curls, 65x6, 85x6, 115x3 :swear:
dbell curls, 30x6, 40x6

comments: good session, my leg hurts from work yesterday :(

[Pup]

Training
Bench, 235x6, 245x6, 265x3
Incline, 185x6, 205x6, 225x3
Barbell shoulder press, 95x6, 115x6, 135x3
Barbell skulls (touching the chin, not the forehead) 95x6, 115x6, 135x6
Flat flyes 40x6, 50x6

Comments: my left shoulder still hurts like hell, i'm gonna get rid of inclines and see what happens

[the doc]

pup, dropping inclines should definitely help. Can you dip? It doesn't bother my shoulder as long as i lean into 'em

[Pup]

I was thinking of adding in the dips, cause the pain is no where near as severe.

[Pup]

Training
Leg press 860x6, 3 sets (foot placement narrow)
Squats 275x10, 315x10, 405x2
SLDL 225x6, 275x6, 345x6
Good mornings 135x6, 185x6, 225x6

Comments: damn my legs are sore

Hotties; one, a girl i graduated high school with, damn did she look good :hump:

[Pup]

Training
chins, 3x6
deads, 315x3, 365x3, 405x4
shrugs, 315x10, 405x10
barbell curls, 65x6, 85x6, 115x3
dbell curls 30x6, 40x6

comments, good session, although it was strange being at the gym at 6am.

[Cackerot69]

Rob says:
hey, post something in my journal, i don't care if its a flame, but no one ever posts in my journal

[Jane]

*Posts*

:D

Keep up the liftin'

[Pup]

Woo hoo...thanks Jane :)

[MonStar]

deads, 315x3, 365x3, 405x4

Awesome strength here man. Very very impressive!

barbell curls, 65x6, 85x6, 115x3

Again great strength, really looking good. :):)

MS

[Franco]

Nice lifting Rob

[Pup]

Monstar-i was happy with the deads, but those darn curls just won't go like i want em too, hopefully next week i can pump out 4 or 5 reps at that weight.

Franco-thnx m8, btw, who is that in your avatar.

[The_Chicken_Daddy]

What is your deadlifting goal rob?

[Franco]

That is me;)

[Pup]

Originally posted by The_Chicken_Daddy
What is your deadlifting goal rob?

455x4, by mid summer, it may be a bit of a reach, but screw it, if i don't plateau, i'll get it :)

[Pup]

Training
bench, 235x6, 245x6, 265x2+1 assisted
dips, bwx6, 45x6, 90x4
db flyes, 30x6, 40x6, 50x6
skulls, 95x6, 115x6, 135x6
barbell presses, 95x6, 115x4

Comments: my bench technique has gone down the tubes, time to back off the weight and up the reps, also, my shoulder strength is sucking big time, gotta do somethin about that.

[Pup]

Training:
Leg press 860x6, 3 sets
Squats, 225x10, 315x10
SLDL, 225x6, 315x6, 345x6
Good mornings, 135x6, 185x6, 225x6

Comments: my knees hurt like hell, not sure why either, but damn, squats just annihilated em, hopefully i'm not so sore tomorrow.

[Pup]

Training
chins, 2x6
deads, 315x3, 365x3, 405x4 (damn, these are tough)
shrugs, 315x10, 405x10
barbell curls, 65x6, 85x6, 115x5!
dbell curls, 30x6, 40x6

Comments: good session, didn't progress on deads, hopefully next week though

[Franco]

Nice deads, 4 plates are tough!!!

Are you still planning on doing NHE?

[Pup]

Yep, i'm still reading the book, and i have some post cycle ancilliaries to get through before i start, so probably in about a month i'll start it.

[MonStar]

just_a_pup-
Good luck with NHE man. I would suggest making the majority of your daily limit of carbs postworkout. I dont believe at all what Rob thinks about postworkout nutrition he seems very old school is his reasoning etc.

deads, 315x3, 365x3, 405x4 (damn, these are tough)
shrugs, 315x10, 405x10
barbell curls, 65x6, 85x6, 115x5!

Incredible strength on all 3 of these man!! 405 lbs. deads for 4 holy f*cking sh*t!! I can only rack pull like 400+ for 6, and thats from f*cking knee level. Shrug strength is awesome too. We are very very very close on BB curl strength. Keep it up! :cool::cool:

MS

[Pup]

Thnx bro, the deads are tough, i'd eventually like to do 455 for that many reps, might be a while though.

[Pup]

Training
bench 205x10, 225x7
dips, bwx6, 45x6, 90x6
flyes, 30x6, 40x6, 50x6
shoulder press, 95x6, 115x6, 135x5
skulls 65x6, 85x6, 105x3

Comments: the bench form was a lil better today, i'll prolly stay at the high reps for a few weeks, i also tried conventional skulls today just for a change, they were kinda tough, i may alternate those with the kaz presses from now on.

[The_Chicken_Daddy]

What's a Kaz press, Rob?

[Pup]

its similar to a skull crusher, except that you start with the bar near your naval and bring it to your chin, i've found that i totally hits my tricep through the concentric and eccentric phase of the movement

[MonStar]

just_a_pup-
Yeah man theyre also called California presses, awesome at hitting your triceps. Thats pretty much my form with skulls. I dont really start at my naval but for the most part I lower down to around my chin / upper chest area. :cool::cool:

MS

[Pup]

Coolness :)

[ericg]

Sweet

[Pup]

Training
squats, 225x10, 315x10, 415x1 *missed parallel by one inch :(*
one-legged leg press, 135x6, 160x6, 160x6
sldl, 225x6, 315x6, 345x6
reverse hypers, bwx6, 40x6, 40x6

comments: i have a cold and it sucks ass

[MonStar]

squats, 225x10, 315x10, 415x1 *missed parallel by one inch

Awesome strength here man!! Very impressive. Totally inspired by your strength. Was the 315 for 10 set to failure?

MS

[Pup]

Nope, not to failure, i can probably get 15 at this weight, but i'd be puking if i did, i just try to do 2 10 rep sets, then throw on some real weight and try to hit a single or double.

[the doc]

nice squat pup!!

:strong:

[Pup]

Thnx Doc :)

[Pup]

Training
pull ups, bwx6, 45x6
deads, 315x3, 365x3, 405x5
shrugs, 315x15, 405x10
bb curl, 65x6, 85x6, 115x5
db curl, 40x6, 50x5

Comments: good session, i increased a rep on the deads, before long i'll have 8 of them puppies :)

[Pup]

Training
bench, 205x10, 225x8
dips, bwx6, 45x6, 90x5
flyes, 40x6, 50x6, 60x6
barbell press, 95x6, 115x6, 135x4
kaz press, 95x6, 115x6, 135x6

Comments: decent session, hopefully i kick this flu and progress next week

[kimpy225]

kick the flu!
kick it!!
hi :)

[the doc]

kaz press?

[Pup]

scroll up doc, i already explained what it was :)

[Pup]

Well, due to the fact that i can't kick this cold and that after monday's session i felt like i was gang raped (metaphorically speaking), i am taking the rest of the week of off training, i was warned by Dr. Sav that if i didn't she'd whoop my ass, so i'm takin the Dr's advice. Hopefully i'll feel better next monday and can resume beating the **** out of the iron.

[MonStar]

Originally posted by just_a_pup
dips, bwx6, 45x6, 90x5
flyes, 40x6, 50x6, 60x6

Comments: decent session, hopefully i kick this flu and progress next week

Nice strength on the dips man, very very impressive. Looking good. Good fly strength too. Good luck dropping the flu bro that sh!t will f*ck you up in the gym, I hate it!

MS

[Pup]

Thnx bro, once i kick the flu, those numbers are gonna skyrocket, 135 on dips here i come :)

[PowerManDL]

Use your ninja skills to destroy your foe.

muahahahahahahahaha

[Pup]

I must put away the katana and gui for a few days, even ninjas get a cold :ninja:

[Franco]

How wide is your squat stance Roberto?

Hope your feeling better

[Pup]

My squat stance is shoulder width, if the gym is open today (memorial day), i'm gonna try to get back, cause i feel pretty good, but i definitely needed that week off.

[Pup]

Training
Squats 225x10, 315x5
one-legged leg press, 135x6, 185x6, 225x6
SLDL 225x6, 315x6, 345x6
good mornings, 135x6, 185x6, 225x6

Comments: decent session considering i couldn't lift at all last week, the squats were awful, but i'll have the 315 back up to 10 reps next week hopefully.

Hotties: none

[Allie]

LOL @ the hotties count

I'm glad that you took time off to feel better :)

[Pup]

Training
chins, bwx6, 45x2
deads, 315x3, 365x3, 405x3
shrugs, 315x10, 405x7
barbell curls, 65x6, 85x6, 115x2
db curl 50x4

comments: everything was down this week, but i should be back to where i was next week.

rant: a good friend of mine killed him self and his funeral is tomorrow, i'm still in shock and i can't seem to understand a 20 year old kid could take his life :cry:

[Alex.V]

Originally posted by just_a_pup

rant: a good friend of mine killed him self and his funeral is tomorrow, i'm still in shock and i can't seem to understand a 20 year old kid could take his life :cry:


:( My condolences, man. That must be hard. Very hard.

[the doc]

mine as well.

:(

[Chris Rodgers]

Sorry to here that bro. That's something terrible that should never have to come about. :(

[heathj]

As I said to you before..I hope things work out. Hope you're feeling ok.

[Allie]

*hug*

Sorry to hear about your friend.

[Franco]

Sorry to hear that Rob, my condolences goes out to you and his family

[The_Chicken_Daddy]

:(

[Spiderman]

Sorry to hear about that bro. That bites... My condolences as well.

[Pup]

Update: the church was packed, we shed a lot of tears today, but i hope that the people there realized that we aren't alone and there is always someone out there who cares about us...no matter how bad things may seem.

[RisingPhoenix]

a lil late here.. but damn... thats sad... my condolences, man.

[Pup]

Training
bench, 205x8, 225x5
underhand x-overs, 40x6, 60x6
flyes, 40x6, 60x4
barbell press, 95x6, 135x6
behind head tricep extensions, 60x6, 80x6

Comments: strength is still garbage

Aside: thanks for all the support everyone, its been a rough couple days for me, i appreciate the kind words

[Pup]

Training
Squats, 225x8, 315x5
Single-leg leg press, 135x6, 185x6, 225x6
Sldl, 225x6, 315x6, 355x5
Seated good mornings, 135x6, 3 sets

Comments: decent session, strength is still ****, but i'm going as hard as i can.

[Pup]

Training
bench, 205x10, 225x6
underhand cable x-overs, 60x6, 2 sets
flyes 40x6, 60x6
barbell shoulder press, 95x6, 135x6
kaz press, 95x6, 135x6

Diet
Meal 1-1/2 pound beef, 2 slices cheese
Meal 2-6 strips bacon
Meal 3-protein shake w/2 tbs flax
Meal 4-1/2lb roast, cheese
Meal 5-?

comments: decent session, strength is coming back up a tad

hotties: 2, they were a couple of hot blondes

[the doc]

ckd?

[Pup]

NHE

[The_Chicken_Daddy]

Are you feeling better since you dropped the bread now, rob?

[Pup]

Diet
Meal 1-6 strips bacon
Meal 2-two hot dogs
Meal 3-ribs
Meal 4-protein shake, cheese
Meal 5-?

Comments: i like carbs, robboe, i still feel shitty, but oh well, i'm keeping the diet on track

[MonStar]

Originally posted by just_a_pup
NHE

Hows NHE coming along for you bro? Are you doing it basically the same way that I was or nah?

MS

[the doc]

doing the nocarb thing for 7 days?

[The_Chicken_Daddy]

He has already made the metabolic shift.

[Pup]

Diet
Meal 1-bacon, some cheese
Meal 2-bacon
Meal 3-2 hot dogs
Meal 4-sunflower seeds
Meal 5-sunflower seeds and 1/2 lb of beef
Meal 6-8oz steak, chicken breast

Training
Squats, 225x10, 315x5
One legged leg press, 225x6, 2 sets
Wide stance leg press, 500x6, 2 sets
SLDL, 225x6, 315x6, 345x6
Good mornings, 135x6, 185x6

Comments: decent session, threw in the wide stance leg press just to hit the hammies some more.

[Pup]

Meal 1-1 bratwurst
Meal 2-chicken breast, some mushrooms
Meal 3-1 hamburger, 1 bratwurst
Meal 4-protein shake, 25g cashews
Meal 5-strawberries (i'll figure out what else later on)

Training
chins, bwx6, 45x3
deads, 315x3, 365x3, 405x4
shrugs, 315x15, 405x10
barbell curls, 65x6, 85x6, 115x4
db curls, 50x5

Comments: good session, i'm tired as fook

[Pup]

Diet
Meal 1-chicken breast w/cheese and bacon
Meal 2-chicken and ranch dressing
Meal 3-cashews
Meal 4-chicken and ranch dressing

Training
bench, 205x10, 225x5
x-overs, 60x6, 2 sets
flyes, 40x6, 60x6
barbell press, 95x6, 135x4
kaz press, 95x6, 135x6

[Celestial]

Keep up the good work rob!!!

[Pup]

Diet: not worth listing...meals i had were ok, but i've eaten like 3 times all day :swear:

Training
squats, 225x10, 315x5
sldl, 225x6, 315x6, 365x4
s-l leg press, 225x6, 2 sets
w-l leg press, 500x6, 2 sets

Comments: shitty diet, good training, nice sunny day...that is all

[MonStar]

Originally posted by just_a_pup
Training
squats, 225x10, 315x5
sldl, 225x6, 315x6, 365x4
s-l leg press, 225x6, 2 sets
w-l leg press, 500x6, 2 sets

Nice strength bro, keep up the hard work. Its cool about your diet it will be some inspiration to keep your diet flawless for a few days right? :cool::cool:

MS

[Pup]

Thnx bro...yea...you're right about the inspiration, just gotta get things on point.

[MonStar]

Originally posted by just_a_pup
Thnx bro...yea...you're right about the inspiration, just gotta get things on point.

Good luck with it man. It seems a million times harder to be dedicated and consistent with diet vs. training doesnt it? I feel like I can be consistent with going to the gym etc. forever but when it comes to being real consistent and dedicated to my diet its a b!tch! :redface::redface:

MS

[Pup]

Diet...eh...next week will be better

Training
chins, bwx6, 45x3
deads, 315x3, 365x3, 405x4
shrugs, 315x15, 405x10
bb curls, 65x6, 85x6, 115x3
db curls 50x5

comments: very good session...i messed up the diet this week, but i'll be back on track next week

[Pup]

Diet
meal 1-5 strips of bacon, some cheese
meal 2-protein shake, glutamine, 2tbs peanut oil
meal 3-2 hamburgers
meal 4-
meal 5-

Training
bench, 225x3, 235x3, 245x3
cables, 60x6, 70x6
flyes, 40x6, 60x6
bb press, 95x6, 135x6
kaz press, 95x6, 135x6
lateral raise, 20x6

comments: everything is back on track...i had an awesome training session, then i went out an ran a mile all out plus walked another mile and a half...boo ya!

[Celestial]

Go ROB!!!! WoooHOOOOO!!! * does cartwheel*

[Pup]

Diet
meal 1-25g almonds
meal 2-protein shake
meal 3-1/2 lb ground beef, 2 slices swiss cheese
meal 4-2 bratwursts

Training
squats, 225x10, 315x5
sl leg press, 225x6, 2 sets
ws leg press, 500x6, 2 sets
sldl, 225x6, 315x6, 365x6

comments: my hip is still being a whore...if anyone has any tips on how to get my hips stronger...i'm totally open for suggestion

[Franco]

Hey rob,

Things that will aid you are box squats, pull throughs, ultra wide sumo deads and kneeling squats

[Pup]

I don't know what a pull through is.

[ElPietro]

There aren't many exercises that work the hip flexors concentrically. Squats and all that work them on the eccentric portion but you aren't putting any stress the other way. I currently do leg raises to work on my hip flexors. Just do like 3 sets of 8 on a dip station and it will probably help you out. Lift your legs from 180 degrees to 90 degrees...any higher and your abs are doing the work. It isn't easy to add resistance but what you can do is try and hold your legs up at the end of the reps and just keep increasing the time they stay parallel to the ground.

Another good exercise if you have access to a heavy bag is learning a thai roundhouse kick, also called a swing kick. I could probably find you a link or two on technique. If you do this it will take your leg through a very good range of motion and you will find your flexors tiring rather quickly.

A pullthrough is when you stand with your back facing a cable pulley and pull the low pulley up through your legs...groin protection is optional.

[Pup]

Thanx EP...i'll start working on that stuff

[Franco]

If you do decide to use ultra wide sumos, train them in single reps

[Pup]

Ok fran...thnx :)

[Pup]

Diet...solid

Training
chins, bwx6, 45x3
deads, 315x3, 365x3, 405x3
shrugs, 315x10, 405x10
bb curls, 65x6, 85x6, 115x6
db curls, 50x5

comments: decent session considering i didn't even feel like being there...diet is still solid...i'm starting to notice some bodyfat changes.

[PowerManDL]

Hey, good work

And don't listen to Frenchie.....lol

[Franco]

For the last time I'm not a frog, lol

[PowerManDL]

LOL....I wouldn't do that to ya Frankie.....lol

[Pup]

Diet...on point so far *current bodyweight, 183lbs*

Training
bench, 225x3, 235x3, 245x3
cables, 60x6, 70x6
flyes, 40x6, 60x6
barbell press, 95x6, 135x6, 185x1
pushdowns, 90x6, 100x6
rope extensions, 100x6, 2 sets
narrow bench, 185x6

comments: good training session, i tried running outside today, but the 100 degree is just killing me...*shrug*

[Celestial]

:hello: Hi Rob:)

[Pup]

Diet...aside from the one busch lite...it was perfect

Training
squats, 225x10, 315x7
sldl, 225x6, 315x6, 365x6
w-l leg press, 500x6, 2 sets
s-l leg press, 225x6, 2 sets
good mornings, 135x6, 185x6

comments: fookin ace session...legs havn't felt this good in two months, today was definitely a good day all around.

[The_Chicken_Daddy]

See!

I told ya you'd get used to low carb training! :)

Good stuff.

[lmg8]

*\o/*

YAY ROB !!!

[Pup]

Diet...not enough cals yet...i'll have that remedied by tonight

Training
chins, bwx6, 45x3.5
sumos, 135x3, 225x3, 315x3
shrugs, 315x10, 405x10
bb curls, 65x6, 85x6, 115x4
db curls 50x6
wrist curls, 65x10, 75x10, 85x8

comments: decent session...the sumos really hammered my hips

[Pup]

Diet...solid

Training
bench, 235x3, 245x3, 255x3
cables, 60x6, 70x6
flyes 40x6, 60x6
bb press, 95x6, 135x6
kaz press 135x6, 2 sets

comments: ace session, excellent intensity...and i got me a date for the weekend :)

[Chris Rodgers]

Aceness...both the workout and the hottie. :thumbup:

[lmg8]

Just wanted to say hello and see if you were excited for the date !!!!

[Pup]

thnx...i'm scared as hell, but i'm sure it'll go fine

[lmg8]

PUP-
DON'T WORRY things will go great... be your self and how could she not love ya!!!! we all do .... hope you have a great time talk to you soon.... we will compare notes when I get home from the wedding on the 21st... :)

*\o/* GO PUP GO !!!

[Pup]

Wednesday's stuff

diet...real good

training
squats 225x10, 315x8
sldl 225x6, 315x6, 385x4
s-l leg press 225x6, 315x3
reverse hypers bwx10, 2 sets
good mornings 135x6, 185x6

comments: kick ass session

[Pup]

Friday's stuff

Diet...solid

Training
chins bwx6, 45x4
deads 135x3, 225x3, 315x3, 365x1
shrugs 315x10, 405x10
bb curls 65x6, 85x6, 115x4
db curls 50x6

comments: friday's session was excellent...and the date today was off the hook, awesome girl, definite relationship potential.

[MonStar]

Hey man, nice pull day. ;);)

Curious I see that you do good mornings. I am giving them a shot for the first time tomorrow. Any advice? What do you think about them? Good hamstring exercise?

[Pup]

I think they are a good lower back exercise...the important thing is to concentrate on bending at the hips, although they are good for hamstrings, i primarily use them to assist my lower back for squatting.

[The_Chicken_Daddy]

Excellent training, Rob.

(nice name by the way...)


[god damn, remember that rob?]

{Rob!}

[MonStar]

Originally posted by just_a_pup
I think they are a good lower back exercise...the important thing is to concentrate on bending at the hips, although they are good for hamstrings, i primarily use them to assist my lower back for squatting.

Bending at the hips? Eh? I was trying them without weight and they seemed pretty easy. I noticed that its easier though to concentrate on throwing your butt back rather than concentrating on just dropping your shoulders down.

[Pup]

Here's the training update for the week...havn't been around much.

Monday
bench 235x3, 245x3, 255x3
cables 60x6, 70x6
flyes 40x6, 70x6
bb press 95x6, 135x6
cgbp 185x6, 2 sets

Wednesday
squats 225x10, 315x5 :(
sldl 225x6, 315x6, 385x4
s-l leg ext 100x6, 130x6
good mornings 135x6, 185x6

comments: so far the training sessions have been decent but not great, i think the intense heat is draining me.

[The_Chicken_Daddy]

Nice benching old man!

[Pup]

Diet...on point

Training
bench 235x3, 245x3, 255x3
cables 60x6, 70x6
flyes 40x6, 70x6
bb press 95x6, 135x6
cgbp 185x6, 205x5

comments: decent session...i had one hell of a weekend so it was nice to have a good trip to the gym.

[The_Chicken_Daddy]

How are you getting on with the diet modification?

[Pup]

its working aight robboe...i'm playing around with the types of foods to eat...but i like the carbs on training days

[Pup]

Diet...decent

Training
squats, 225x10, 315x3, 345x3, 365x3
sldl 225x6, 315x6, 385x3
sl-leg ext 100x6, 130x6
good mornings 135x6, 185x6

comments: good session, did sldl for the first time with no belt...holy sore spinal erectors batman

[Pup]

Diet...ehh...gotta get this squared away

Training
chins bwx6, 45x4
deads 135x3, 225x3, 315x3
shrugs 315x10, 405x10
bb curls 65x6, 85x6, 115x4
db curls 50x6

comments: solid session, good intensity

[MonStar]

bb curls 65x6, 85x6, 115x4

Damn man nice curling strength!! Thats really really impressive I didnt realize you were that strong. My goal for 2003 is to BB curl 165 for 4, hopefully Ill get there. Currently I am at 135 for a double.

[Marcel]

Nice shrug. NHE still or what?

[Pup]

I'm still doing NHE...but i think on monday i will be switching to a TKD as these carb ups are having me retain a good deal of water...so i figure i'll change it up a bit.

[Pup]

Diet...good so far

Training
bench 235x3, 245x3, 255x3
cables 60x6, 70x6
flyes 40x6, 70x6
bb press 95x6, 135x6, 185x1
cgbp 185x6, 205x6

comments: ace session, plus i did some post-workout cardio

[The_Chicken_Daddy]

Originally posted by just_a_pup
bb press 95x6, 135x6, 185x1
cgbp 185x6, 205x6


:omg:

[Franco]

Bloody amazing OH Press!!!

[Pup]

Diet...ace

Training...
squats 315x3, 345x3, 365x3
sldl 225x6, 315x6, 385x5
good mornings 135x6, 185x6
s-l leg ext 100x6, 130x6

comments: good session, squats were a lil tough, but not bad.

[PowerManDL]

BOO-ya!

[Pup]

Diet...solid

Training
chins bwx6, 45x4
sumos 135x3, 225x3, 315x3
shrugs 315x10, 405x10
rack pulls 405x3, 455x3, 495x1 miss :cry:
bb curls 65x6, 85x6, 115x4

comments: good session, rack pulls are hard as hell, annihilated my back

[Franco]

How many inches off the ground were the plates on the rack pulls?

[Pup]

I did them from the 3rd pin...the barbell was starting right at knee level.

[Chris Rodgers]

I missed the same weight on rack pulls the other day. Fookin bullsh*t!! They were harder than they should be.

[MonStar]

Originally posted by just_a_pup
Training
rack pulls 405x3, 455x3, 495x1 miss :cry:

comments: good session, rack pulls are hard as hell, annihilated my back

Hehe rack pulls are the sh*t arent they? I used to love doing them man they murdered my upper back, lower back, traps and grip all the way. :D:D

[Pup]

Diet...ace

Training
bench 235x3, 245x3, 255x3, 315x1 (miss)
cables 60x6, 70x6
flyes 60x6, 70x6
bb press 95x6, 135x6, 185x1
cgbp 185x6, 225x2

comments: ace session...i may be able to get that 315 next week

[heathj]

Try warming up closer to 315...such as

235 x 3
255 x 3
275 x 2
315 x 1

something like that.

[Pup]

nice suggestion....i may try that

[Pup]

Diet...ace

Training
squats 315x3, 345x3, 365x3
sldl 225x6, 315x6, 385x6
sl leg ext 100x6, 130x6
hypers 2x10

comments: good session...squats are still tricky right now, but my hamstrings are feeling really strong in both the squat and sldl which is ace...that is all :ninja:

[Pup]

Diet...little low on cals but still ace

Training
chins bwx6, 45x4
sumos 135x3, 225x3, 315x3, 405x1 (miss)
shrugs 315x10, 405x10
bb curls 65x6, 85x6, 115x6
db curls 50x6, 60x3

comments: solid session...the 405 on sumos was almost there...next week it shall be mine...bwhahahahahah :ninja:

[The_Chicken_Daddy]

Are you still doing my NHE modification?

If so, how's it going?

[Pup]

sorta robboe...its half your modification and half tkd, my bodyweight is actually up right now...sitting at 190, but i may go back to counting cals here soon cause the guys at the gym want me to do a show with em.

[Pup]

Diet...on point

Training
bench 235x3, 245x3, 255x3
cables 60x6, 70x6
flyes 60x6, 70x6
bb press 95x6, 135x6
cgbp 185x6, 225x3

comments: good session, felt really strong, although running afterwards in the 90 degree heat was not so ace.

[the doc]

dude you'll get that 405. I tried last month with belial and got it about 1 inch off the ground.

[Pup]

Diet...ace

Training
squats 315x3, 3 sets, 2 second pause at the bottom
sldl 225x6, 315x6, 405x3
s-l leg extensions 100x6, 130x6
abs

comments: holy sh!t was 405 hard...but i got some major props from the big guys in the gym :)

[Pup]

Diet...ok...calories are decent...start pre-contest a week from today

Training
bench 235x3, 245x3, 255x3
cables 60x6, 70x6
flyes 60x6, 70x6
seated db press 60x6, 70x6
cgbp 185x6, 225x4

comments: great session...i did some sprint intervals afterwards...i'm whipped

[Pup]

Diet...iffy, looking forward to tkd

Training
chins bwx6, 45x4
deads 135x3, 225x3, 315x3
shrugs 315x10, 405x10
bb curls 65x6, 85x6, 115x4
db curls 50x6, 60x3

[heathj]

Your bench...it seems to stay at 235 x 3, 245 x 3, 255 x 3. I'm not saying that's bad, cause it's better then mine. But...is it hard, cause you've been stuck at that weight for a while. Is the 255 hard, or is it easier then before, or are you just keeping it at that weight for the hell of it. Just curious, since it never seems to move. Foo.

[Pup]

Well heath...i stayed with that weight range til i could do all three sets at a tempo i was happy with...on monday i accomplished that, so i'm actually going to bump up each set 10lbs.

[heathj]

Ok, just wondering. Good job.

[Pup]

Diet...i forgot what a pain in the ass it is to get all my cals while at school.

Training
bench 245x3, 255x3, 265x2+1
cables 60x6, 70x6
flyes 60x6, 70x6
seated db press 45x6, 55x6, 65x6 (did em at a steeper incline than normal)
cgbp 185x6, 225x2

comments: great session, gonna due cardio tomorrow as i just don't have any time today...and while scheduling a night class i chatted with this cute little brunette, got a feeling i may pursue that :)

[Pup]

Diet
meal 1-3 egg omelette w/bacon and cheese
meal 2-3 whole eggs
meal 3-1/4lb ground beef, 2 slices cheese, piece of beef jerkey
meal 4-protein bar
meal 5-2 chicken breasts, 6 strips bacon, 2 slices cheese

Training
off day

comments: diet was quite good today, i should be in ketosis by tomorrow

[Pup]

Diet
meal 1-1/2 lb ground beef
meal 2-8oz steak
meal 3-1 scoop phosphagen HP (pre-workout)
meal 4-cup of yogurt (post workout)
meal 5-5 whole eggs
meal 6-lb of ground beef, cup of black beans, 2 slices cheese
meal 7-4tbs of flax

Training
squats 315x3, 335x3, 335x3
sldl 225x6, 315x6
powercleans 135x3, 185x3

comments: i hate the gym at school...but i didn't get my lazy ass outta bed early enough to get to the gym.

[Pup]

Diet
meal 1-1/2 pound ground beef
meal 2-1/4 lb ground beef
meal 3-1lb ground beef/cup black beans/2 slices cheese/2 tbsp sour cream
meal 4-8 strips bacon
meal 5-6 later on

[Pup]

Diet
meal 1-bacon and cheese omelette
meal 2-2 travel size bags of peanuts *500 cals*
meal 3-1 hot dog, 1/2 cup chili sauce, slice of cheese
meal 4-2 bags of peanuts
meal 5-2 grilled chicken breasts, 2 slices of monterey jack cheese
meal 6-4tbsp flax

[Pup]

Diet
meal 1-2 hot dogs, 1 slice of cheese
meal 2-1lb of ground beef, 2 slices of cheese, 6 strips of bacon
meal 3-1 scoop creatine (30g carbs)
meal 4-pack of snack cookies(50g carbs)
meal 5-1 hot dog, chili sauce, cheese
meal 6-1lb pork tenderloin, 4 tbsp flax

Training
chins bwx6, 45x4
sumos 135x3, 245x3, 335x3, 405x1
shrugs 315x10, 405x10
bb row 135x6, 155x6, 175x6
preacher curls 65x6, 85x6, 105x3

drugs
100mg ala

comments-diet is pretty good so far, i didn't drop any pounds this week which bugs me...but perhaps i'll give it another week at this many calories then drop it down around 2200...training was awesome, finally got that damn 405 on sumos, and at the advice of beercan and yates, i'm going to train biceps a bit more infrequently and see if that will make em grow...that's all for now

[Chris Rodgers]

Ace sumo!! Congrats, you beat 'can to the 405 weaker-style dead. :p

[Pup]

Diet
meal 1-1lb ground beef, 5 strips bacon
meal 2-1lb pork tenderloin
meal 3-1 hot dog, 1 slice cheese
meal 4-1 snack bag of peanuts and 1 snack bat of almonds
meal 5-bbq ribs (no sauce), 4tbsp flax

comments: diet is still on point, at the suggestion of my diet consultant *beercan* i'm gonna drop the cheese this week and see if i lose any lbs.

[Kayak_boy]

Hey Pup, how do you find ALA?

Do you reckon it's worth taking?

[Allie]

Keep the cheese, it's good stuff. OK maybe drop for a week as a test.

Cheese... one of the Allie approved food groups :)

[Pup]

Kayak boy...i just started taking it...after a while on the stuff i'll give my opinion.

Allie...if it were up to you...everyone on the planet would have diets of pasta, cheese, and ice cream *shakes head*

[Pup]

Diet
meal 1-1lb ground beef, 5 strips of bacon
meal 2-2 bags of peanuts
meal 3-hot dog, chili sauce, slice of cheese
meal 4-2 hot dogs
meal 5-2 hot dogs
meal 6-can of tuna, sauteed in 4tbs of sesame oil
meal 7-4tbsp flax

training
sprint intervals
2 100 yard build ups
5 30 yard sprints
2 100 yard breathing sprints

comments: excellent running session...cals were too high today...around 3500ish i think tuttut

[Allie]

Originally posted by just_a_pup
Allie...if it were up to you...everyone on the planet would have diets of pasta, cheese, and ice cream *shakes head*

You make that sound like a bad thing LOL *makes a mental note for the next time I offer to cook/burn dinner for you*

[Kayak_boy]

Cool, look forward to hearing how you think it works.

[YatesNightBlade]

those hotdogs sound nice ..... do you make them yourself ?

[Pup]

ehh yates...are you hitting on me...and they get kinda boring to be honest...i go to meijer on friday, gotta get almonds, tofu, and some buffalo wings.

[Pup]

Diet
meal 1-6 strips bacon
meal 2-2 bags peanuts
meal 3-hot dog, chili sauce, cheese
meal 4-30g carbs (pre-workout)
meal 5-30g carbs (post-workout)
meal 6-7 strips bacon
meal 7-TBA

Training
bench 245x3, 255x3, 265x1 :swear:
dips bwx6, 45x6, 90x6
flyes 60x6, 70x6
seated db presses 55x6, 65x6, 75x4
skull crushers 65x6, 85x6, 105x3

comments: bench was freaking awful...dips went nice and i was pleased with the shoulder presses...diet is still solid...i look like a fatass still...but oh well, i'm sure it'll improve.

[IceRgrrl]

Go pup, go pup, go pup :)

How are you liking the sprint training?

[Pup]

hey icer...the sprinting is awesome...way better than normal cardio...btw, i may have to incorporate some of those sprint intervals that you use into my training...you go at 10% incline and 8mph right?

[IceRgrrl]

It changes up from week to week...I did a few weeks of 10% incline, 8-9 mph (aiming for 10 mph eventually), with 6-8 intervals and then last week I did 5% incline and 8 mph for 12 intervals to get a little more endurance in there...

I like them though...short but intense :)

[Pup]

schweet...thanx buddy :)

[heathj]

Originally posted by just_a_pup


Training
bench 245x3, 255x3, 265x1 :swear:


How about going 245 x 3, 250 x 3, 260 x 3..or 245 x 3, 255 x 3, 260 x 3...I think possibly even though you have 255 x 3 down pat, going up 10 pounds was too big of a jump for ya. Just a suggestion.

[kimpy225]

*Crowbars*
:ninja:

[Pup]

Heath...i would agree with that suggestion had it not been that i nailed 2 at 265 last week...depending on how my 245 set goes next week...i'll gauge whether or not to jump in 5lb increments.

...thnx kimpy :ninja:

[Pup]

Diet
Meal 1-3 egg omellette
Meal 2-2 hot dogs
Meal 3-turkey jerkey
Meal 4-protein bar
Meal 5-steak
Meal 6-2 hot dogs

Comments: good day of diet, had classes all day, worked some more game on this chick in my english class...at allie's request i'm giving blondes a chance ;)

[Pup]

Diet
Meal 1-6 strips bacon
Meal 2-pb&j (pre workout)
Meal 3-mesotech protein bar (post workout)
Meal 4-1lb ground beef, cup of black beans, 2tbs sour cream
Meal 5-2 hot dogs
Meal 6-8 strips bacon, 2tbs pb

Training
pause squats 315x3, 3 sets 405x1 (not quite parallel)
sldl 225x6, 315x6, 405x3
power cleans 135x3, 155x3, 185x3

Comments: ace day of diet and training, so far i'm happy with my strictness...i'll be posting 3 week diet pics at the end of next week :)

[Pup]

Diet
meal 1-5 strips bacon
meal 2-4oz beef jerkey, hot dog w/chili sauce
meal 3-2.5oz cashews
meal 4-same as 3
meal 5-2 hot dogs, 2tbs pb

[Pup]

Diet
Meal 1-2 hot dogs
Meal 2-tofu smoothie (pre-workout)
Meal 3-pack of snack crackers (post-workout)
Meal 4-1/4 lb ground beef, cheese, chili sauce
Meal 5-2 sausage patties, 2 tbs pb

Training
chins bwx6, 45x4
deads 165x3, 255x3, 345x3
shrugs 315x10, 405x10
bb rows 135x6, 165x6, 185x6

abs: 60 crunches, 20 hanging leg raises (legs over head)

comments: did bodyfat today, sitting at 12.5%, training was righteous, diet is still solid too...first 2 weeks of pre-contest are right how i want em :)

[Franjipani]

Originally posted by just_a_pup
Diet
Meal 1-2 hot dogs
Meal 2-tofu smoothie (pre-workout)
Meal 3-pack of snack crackers (post-workout)
Meal 4-1/4 lb ground beef, cheese, chili sauce
Meal 5-2 sausage patties, 2 tbs pb


Hey Pup,

What is a tofu smoothie :confused:

[Pup]

1/2 cup silken tofu
cup raspberries
1/2 cup soy milk
cup pineapple
2 tbs honey

i think i'm gonna make it different next time...that was a bit too many carbs for a pre-workout shake

[Franjipani]

Originally posted by just_a_pup
1/2 cup silken tofu
cup raspberries
1/2 cup soy milk
cup pineapple
2 tbs honey


Sounds delish:D Although I would eliminate the honey - the pineapple & raspberries would make it sweet enough.....

Wow, think I need to get some tips from you Ninja man;)

[Pup]

I am here to serve ;)

...i'm actually gonna drop the raspberries out of it and just try the pineapple and honey.

[Pup]

Diet
meal 1-2 sausage patties, 5 strips bacon
meal 2-1/4 pound ground beef, cheese, chili sauce
meal 3-2 hot dogs, 5 strips bacon
meal 4-garlic shrimp
meal 5-2 hot dogs, 2 tbs pb

comments: crazy day at work, diet is still rockin

[PowerManDL]

keto is stupid

:ninja:

[Pup]

if you were not my brother...i would kill you :ninja:

[Pup]

Diet
meal 1-2 hot dogs, 5 strips bacon
meal 2-6tbs pb
meal 3-cubed chicken
meal 4-protein bar
meal 5-2 chicken breasts
meal 6-2 tbs pb

[Franjipani]

Originally posted by PowerManDL
keto is stupid

:ninja:

Pup, I'm surprised you don't get "backed up" with that diet - if you get my drift;)

[the doc]

lol!

[Pup]

Hush you...tuttut

[Pup]

Diet
Meal 1-bacon cheeseburger
Meal 2-yogurt (pre workout)
Meal 3- carb shake (post workout)
Meal 4-ground beef, chili, cheese
Meal 5-half rack ribs, 8oz steak
Meal 6-half rack ribs

Training
bench 245x3, 255x2, 225x5
dips 45x6, 90x5, 135x2
flyes 60x6, 70x6
db shoulder press 55x6, 65x6, 75x5
tricep pushdowns 90x6, 100x6

comments: gotta play with the bench routine a bit...cause i've hit the overtraining threshold.

[the doc]

maybe drop set 3 in the dips and bench, or increase rest time in between workouts

[Pup]

I'm not sure how i wanna do it doc...i was playing with the idea of heavy pyramid triples every other week...then the weeks in between just do 3 sets of rest pause bench at a lighter weight

[Pup]

Diet
meal 1-1/2lb ground beef
meal 2-8 chicken wings
meal 3-bag of cashews
meal 4-nitrotech bar
meal 5-garlic shrimp
meal 6-pork chop

[Pup]

Diet
Meal 1-cup of yogurt (pre-workout)
Meal 2-danish (post-workout)
Meal 3-2 bags of peanuts
Meal 4-hot dog w/cheese
Meal 5-bacon cheeseburger
Meal 6-2 sausage patties, 3 strips of bacon

Training
powercleans, 135x3, 165x3, 185x3
sldl 225x6, 315x6
hack squats 315x3, 2 sets

[Tryska]

whenever you decide to do your shake again add some oj in. that little tang on the backend makes a difference.

[Pup]

ok...:)

[Savannah]

Originally posted by Franjipani


Pup, I'm surprised you don't get "backed up" with that diet - if you get my drift;)

I gotta agree Rob, or do you find that eating higher fat content foods helps take care of that?

[MonStar]

Training
bench 245x3, 255x2, 225x5
dips 45x6, 90x5, 135x2
flyes 60x6, 70x6

Nice chest strength man!! :D:D

Keep up the hard work. I didnt realize how strong you were getting. 245 on the bench, +135 on dips, and 70s for flyes. Wow. Keep it up man, I am impressed.

[IceRgrrl]

:eek: Tofu...

That is one meat-heavy diet! ;) You are so dedicated, Rob!

Nice workouts!

[Tryska]

he should be starting his "all smith-machine heavy duty workout" pretty soon.

[Pup]

Thnx for the words of encouragement everyone...anna, the high fat content does seem to help with that.

[Pup]

Diet
Meal 1-3 sausage patties
Meal 2-bag of cashews
Meal 3-protein bar
Meal 4-half lb ground beef, 2 slices cheese
Meal 5-same as meal 4

[Pup]

Yesterday's diet

Meal 1-6 strips bacon
Meal 2-hot dog
Meal 3-bag of cashews
Meal 4-steak, cup of baked beans
Meal 5-1/2lb meatloaf

[Pup]

Here's a pic of me after 3 weeks of dieting...:cool:

[Franco]

Superb work Rob!!!

From the pic I can see how hard you've been working on this

[heathj]

Lookin' ace. Need a closer picture though ;)

[Pup]

Diet
Meal 1-1/2lb ground beef
Meal 2-1/2lb ground beef, 5 strips bacon
Meal 3 and 4-candy bar *23g carbs per bar* *pre and post workout*
Meal 5-1/4lb ground beef, slice of cheese, chili
Meal 6-12 oz steak

Training
pull ups bwx11, bwx7
sumos 185x3, 275x3, 365x3
shrugs 315x10, 405x10
bb rows 135x6, 175x6, 195x4
preacher curls 65x6, 85x6, 105x3

[PowerManDL]

Fabulous work.

:ninja:

[Tryska]

damn rob...look at you!

i can def see the improvement. nice work!

[Avatar]

looking great there pup.

And holy huge quads you've developed!

[Allie]

WOW!

Awesome job so far Rob! :) Keep at it!

[Franjipani]

Congrats on your progess Pup:D

I've also just noticed that you are a bit of a culinary wizz - the sole contributor to the menu section in the newletters;)

[Pup]

Diet
Meal 1-2 sausage patties, 5 strips bacon
Meal 2-2 sausage patties
Meal 3-1/2 cup pecans, 1/2 cup cashews
Meal 4-protein bar
Meal 5-protein bar
Meal 6-garlic shrimp

[Pup]

Diet
Meal 1-5 strips bacon
Meal 2-8 buffalo wings
Meal 3-yogurt *pre-workout*
Meal 4-tofu concoction *post-workout*
Meal 5-1/2 lb ground beef
Meal 6-chicken w/black beans

Training
bench 225x7, 205x8
dips 45x6, 90x6, 135x1
flyes 60x6, 70x6
db shoulder press 55x6, 65x6, 75x4
skulls 65x6, 85x6, 105x2

[Pup]

Diet
Meal 1-1/2lb ground beef
Meal 2-5 strips bacon
Meal 3-1/2 cup cashews, 1/2 cup pecans
Meal 4-protein bar
Meal 5-1/2lb ground beef

[Pup]

Diet
Meal 1-bagel *pre-workout*
Meal 2-danish *post-workout*
Meal 3-1/2 cup cashews, 1/2 cup pecans
Meal 4-1/2 lb ground beef, 2 slices cheese
Meal 5-1/4lb ground beef, 5 slices bacon

Training
squats 315x3, 345x3, 365x1
sldl 225x6, 315x6, 405x2
power cleans 135x3, 165x3, 185x3

[Pup]

Diet
Meal 1-3 sausage patties
Meal 2-half bag cashews
Meal 3-cubed chicken
Meal 4-half bag cashews
Meal 5-3/4lb ground beef, w/cheese
Meal 6-6 strips bacon

[Pup]

Diet
Meal 1-1/2lb ground beef
Meal 2-1/2 cup cashews, 1/2 cup pecans
Meal 3-1/2lb ground beef w/cheese
Meal 4-yogurt *pre-workout*
Meal 5-figure it out later

Training
pull-ups bwx10, bwx5 *shoulder really hurt on these*
sumos 185x3, 275x3, 365x3
shrugs 315x10, 405x10
bb row 175x6, 195x4
v-bar pulldown 180x6

[Pup]

diet
meal 1-6 strips bacon
meal 2-1/2 large bagel
meal 3-1 medium bagel
meal 4-2 bags peanuts
meal 5-ground beef, bacon, cheese
meal 6-2tbs flax

training
bench 225x8, 205x10
dips 45x6, 90x6, 135x2
flyes 60x6, 70x5
db shoulder press 55x6, 65x5, 75x2
skulls 65x6, 85x6, 105x2

[IceRgrrl]

Just noticed your pic...nice job! Keep it up and you'll be awesome for your show :)

[Pup]

thnx icer :)

[Pup]

Diet
meal 1-3 pieces sausage
meal 2-nlarge w/soy milk
meal 3-pack of donuts
meal 4-1/4lb ground beef
meal 5-1/2lb ground beef, cup black beans, 1/2 cup cheese
meal 6-

training
squats 315x3, 345x3, 365x3
sldl 225x6, 315x6, 405x3
cleans 135x3, 175x3, 195x3

[Pup]

Diet
meal 1-3/4lb beef
meal 2-1/2 serving n-large w/oj
meal 3-pack of cookies
meal 4-chicken, 1/2 cup rice
meal 5-steak, 1/2 cup green beans
meal 6-same as 5

Training
chins bwx11, bwx6
sumos 205x3, 295x3, 385x1
shrugs 315x10, 405x10
bb rows 135x6, 175x5, 195x6
v-bar pulldowns 180x6
preacher curls 65x6, 85x6, 105x3+1

[Pup]

Diet
meal 1-1/2 large bagel
meal 2-same
meal 3-1/2lb ground beef
meal 4-bag of mixed nuts
meal 5-4 sausage sticks, 6 strips bacon

Training
bench 315x1 (negative) 225x8, 205x10
dips 45x6, 90x6, 135x3
flyes 60x6, 70x6
db shoulder press 55x6, 65x6, 75x4
skulls 65x6, 85x4

[the doc]

rob how do you like TKD compared to NHE or CKD?

[Pup]

I like it a lot more than the CKD...NHE is a fine program for mass building...but i find that using Rob's 3/4 split for the refeed's makes me cheat too often...i prefer to just hit my 30g of carbs pre and postworkout...then do one or 2 carbups in my 12 week diet.

[Pup]

Diet
meal 1-1/2lb ground beef
meal 2-1/2lb ground beef w/2 slices cheese
meal 3-candy bar (pre)
meal 4-same (post)
meal 5-1/2lb ground beef, 1/2 cup cheese
meal 6 3 tbsp flax

Training
squats 315x3, 345x3, 365x4 (all below parallel)
sldl 225x6, 315x6, 405x1 (grip failed)
cleans 135x3, 175x3, 195x3
seated GM 135x6, 3 sets
reverse hypers 45x6, 2 sets

[the doc]

grip failed? get straps :D

[Pup]

well...i usually use chalk and i ran out...straps never work for me...i break em...just need to get some more chalk or work on grip strenghth

[Franco]

Do you have access to a proper reverse hyper or is it a home made one?

[Pup]

its just a roman chair...i am face down and hold a plate to my chest.

[Pup]

Diet *carb-up*
meal 1-package of plain donuts
meal 2-onion/garlic bagel, 2 tbs fat free creme cheese
meal 3-1/2 box triscuits, candy bar
meal 4-2 scoops nlarge, 1.5 cups whole milk, 1tbs pb, 1 cup icecream *post workout shake*
meal 5-breadsticks
meal 6-lasagna

*i think i may be a lil bloated tomorrow ;)*

training
chins bwx10, bwx8
deads 205x3, 295x3, 385x1
shrugs 315x10, 405x10
bb row 135x6, 175x6, 195x6
v-bar pulldown 180x6, 200x6

...i think i'm going to dumbell shrugs next week, and after a lil convo with the resident training expert matt...i may be tweaking my routine a bit

[Pup]

Diet
meal 1-2 pieces sausage
meal 2-2 oz jerkey
meal 3-1/2lb ground beef, 2 slices cheese
meal 4-myoplex w/whole milk *post workout*
meal 5-2 hot dogs

Training
bench 245x3, 225x6, 205x8
dips 70x6, 70x6, 70x5, 70x4, 70x3, 70x2 *1 minute between sets*
flyes 50x6, 50x5, 50x4, 50x4, 50x3, 50x2 *1 minute between sets*

...my chest is destroyed, this new routine is complements of PMDL :)

[the doc]

:eek:

ouch!!!!

[ElPietro]

Where are the arm curls? :confused:

:D

[Pup]

stfu...tomorrow is arm day...:ninja:

[ElPietro]

Bahahaha! *Pictures Rob grunting loudly while doing his 10th set of DB kickbacks.* :p

[Pup]

:cry:

[Pup]

Diet
meal 1-cinnamon roll
meal 2-bagel
meal 3-1/2lb beef
meal 4-chicken w/fried rice
meal 5-2 hot dogs, 3 tbsp flax

Training
preacher curls, warmup, 105x7 *this gets increased next week*
seated db curls 30x6, 5 sets *anaerobic/increase next week*
cgbp warmup, 185x5 *increase next week*
tricep pushdowns 70x6, 5 sets *anaerobic/increase next week*

[Pup]

Here is a chest shot.

[PowerManDL]

Glad its working out.....and just wait till you hit the deads.....

Muahahahahahahaha

[Maki Riddington]

Coming along nicely.

[ElPietro]

Looking pretty lean man. Just need to work on a varying your t-shirts when standing in direct sunlight. :D

By what method did you clear the forest on your chest?

[Pup]

I used nair on the chest...and i've been trying to fake bake...but with my scandanavian roots its hard to tan *sigh*

[Pup]

Diet
meal 1-2 pieces sausage
meal 2-1/4lb beef, slice of cheese
meal 3-protein shake
meal 4-donut
meal 5-ribs
meal 6-3 tbsp oil

Training
squats 385x2, 345x6, 315x8
sldl 405x1, 345x6, 315x6 (grip failed)
leg press 500x6, 6 sets, anaerobic

[Pup]

Diet
meal 1-3 eggs, 1 piece sausage
meal 2-bag of peanuts
meal 3-chicken w/fried rice
meal 4-1/2 brownie
meal 5-1/2 brownie
meal 6-2 hot dogs

Training
db press, warmup, 75x9
laterals 25x6, 25x6, 25x6, 25x5, 25x4, 25x3 (drop set to 12lbs)
upright rows 95x6, 6 sets

[Allie]

Originally posted by just_a_pup
been trying to fake bake...but with my scandanavian roots its hard to tan *sigh*

LOL

[Pup]

Diet
post later

Training
bb rows 225x3, 185x6, 155x8
chins bwx6, bwx6, bwx6, bwx2, bwx2, bwx2 (anaerobic)
conventional deads 275x6, 275x6, 275x6, 275x5, 275x4 (anaerobic)

[Pup]

Diet
meal 1-3 eggs, 6 strips bacon
meal 2-bag of peanuts
meal 3-2 cookies
meal 4-8oz steak
meal 5-2 hot dogs

Training
bench 255x2, 225x6, 205x8
dips 135x2, 90x6, 45x8
flyes 50x6, 50x6, 50x6, 50x4, 50x3, 50x2
pec deck drop set 150x6, 140x5, 130x4, 120x3, 110x2, 100x1

...the drop set of pec deck was not intended to drop a rep as well...it just so happens that's all i could manage.

[Pup]

Diet
meal 1-bagel
meal 2-3 pieces sausage
meal 3-chicken w/fried rice
meal 4-protein bar
meal 5-8 oz steak
meal 6-3 tbs efas

Training
preacher curls 115x3, 85x9
seated db curls 35x6, anaerobic
cgbp 205x2, 185x5
tricep pushdown 80x6, anaerobic

[the doc]

is that 35 x6 x6 ?

[IceRgrrl]

Looking good Rob :) When is your competition again?

[Santiago]

How's that anaerobic work treating you? You rikey?

[Pup]

Originally posted by the doc
is that 35 x6 x6 ?

That would be 35x6, 6 sets :)