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RBB
11-12-2003, 11:21 AM
I've finally gotten around to starting a journal here. I think i need to start keeping track of poundages and reps to better track my progress.

Little bit about myself: I'm 24, have been lifting around 4 years (1 year correctly), 5'9", 180 lbs., sub 10% BF. I'm at Virginia Tech in grad school right now, and yeah i know the Hokies have blown it this year. I'm just getting over mono which i caught near the end of August. I had to quit lifting for over a month and lost a little over 10 lbs., but i've been back at it for about 3 weeks now. Now that i've gotten that sh*t out of the way, on with the workouts. Any feedback is welcome.

Mik
11-12-2003, 11:25 AM
Welcome! Good luck with your goals.

:spam:

drew
11-12-2003, 11:29 AM
Time to bulk? Have some :spam:

Good luck.

TheGimp
11-12-2003, 11:29 AM
Good luck! :thumbup:

:spam:

RBB
11-12-2003, 11:34 AM
Monday, 11/10/03
Chest & Delts

Flat DB Presses
60x12
110x8
110x6
105x7 (+1 assisted)

Incline DB Presses
105x6
100x8

Flat DB Flyes
60x8
60x8

BB Military Press
165x8
165x6
165x7

Upright Rows
125x8
125x8
120x8

Pretty decent workout, strength is starting to come back a bit. I'm still feeling some weakness, though, especially towards the end of my workouts. On a pretty decent bulking diet, so hopefully I'll be feeling better soon enough.

RBB
11-12-2003, 11:40 AM
Tuesday, 11/11/03
Back

WG Pullups
BWx10 3 sets

Bent over BB rows
250x7
250x8
250x7

Lat Pulldown
170x8
170x6
160x10

Too easy, need to increase weight next time.

DB Shrugs
120x10 3 sets

Bent over Laterals
40x8
40x8
40x6

Need to increase weight on these as well.

That's it, taking today off. And yes, it is definitely time to bulk.

drew
11-12-2003, 11:42 AM
No deads?

cphafner
11-12-2003, 12:08 PM
you got some strong pressing there. Good luck with your goal.:spam:

RBB
11-12-2003, 12:52 PM
thanks cp

drew, deads are tomorrow. gotta love leg days

Coke
11-12-2003, 02:44 PM
...best wishes for a better body man!



:spam:

RBB
11-13-2003, 07:29 PM
Thursday, 11/13/03
Legs

Squats
225x12 warmup
360x8
365x8
370x10!

Depth was great with power to spare. Strength is really starting to come back on these. Could probably have gone 10 lbs. heavier, but i've decided not to push it too much yet. Should be back to at least 4 plates in 3-4 weeks. Maybe next week I will load it up and see what happens.

Leg Extensions
225x7
225x6

SLDLs
245x10 (3 sets)

Didn't push these either. Lower back was feeling kind of stiff. Will go heavier next week.

Seated Calf Raise
4 plates x 10 (3 sets)

A pretty good workout today, didn't even have to wait for anyone doing curls in the squat rack. I've been feeling pretty good this week, strength is coming back in all areas. Time to eat, then study.

drew
11-14-2003, 07:34 AM
That's some great squat power man.

Coke
11-14-2003, 07:44 AM
...excellent leg session bro, especially them squats! - :thumbup:

RBB
11-15-2003, 05:45 PM
Friday, 11/14/03
Bi's & Tri's

DB Hammer Curls
55x8
55x6
50x7

Preacher Curls
120x6
120x6
115x8

Skull Crushers
125x6
125x6
120x6

Felt really weak on these today, elbow was bothering me a bit.

Rope Pushdowns
180x6
170x7
170x8

Thanks for the comments fellas, squats have always been one of my better lifts. That's it, going to enjoy my weekend, its almost Thanksgiving and a week off from school is going to be great.

RBB
11-17-2003, 04:09 PM
Monday, 11/17/03
Chest & Delts

Flat DB Presses
60x12
110x9
110x6
105x8

Will move up next week

Incline DB Presses
105x6
105x6

Flat DB Flyes
65x6
65x6

BB Military Press
170x6
165x6
165x6

Upright Rows
125x8
125x8
125x8

Strength has improved over last week. Keeping up with my diet has been hard. I'm trying to get around 4000 cals a day, and i think i might have to go higher. Damn, my metabolism is out of control right now.

Coke
11-18-2003, 07:31 AM
Nice work bro, really like the db chest work! - :thumbup:

cphafner
11-18-2003, 07:33 AM
workouts have looked great, you have some great stength!

RBB
11-18-2003, 12:06 PM
Tuesday, 11/18/03
Back

WG Pullups
BWx10 (3 sets)

Bent over BB rows
250x8
255x6
250x8

Need to go heavier here.

Lat Pulldown
180x7
170x8
170x7

DB Shrugs
120x10 3 sets

Bent over Laterals
45x8
45x6
40x7

Five pounds didn't seem to be much heavier. Might try the 50's next week.

CoCoa and cphafner, thanks fellas. I've checked out your journals as well. Keep up the good work.

RBB
11-20-2003, 08:30 PM
Thursday, 11/20/03
Legs

Squats
225x12 warmup
365x8
370x8
375x7
325x15

Pretty good today, moved up from last week, and decided to burn out with the 325.

Leg Extensions
225x8
225x7

SLDLs
245x10
250x8
255x8

Not bad, still need to go heavier

Seated Calf Raise
4 plates x 10 (3 sets)

Felt kind of flat today after a cardio session with my girl last night that went into the wee hours of the morning. Skipped some food, and just didn't have it in me to get up and eat again.

RBB
02-06-2004, 09:03 AM
oh man, i've really lost track of this journal. haven't posted in 2 months. the holidays were very busy for me and i transferred from vt up to jmu, which hasn't left me with much time lately. i've still been lifting, just not posting. now that i've settled in again, its time to get this thing back on track. the bulk has been going well, and i'll start with yesterday's workout.

2/5/2004
Legs
Squats
225x10
315x5
415x6
420x6
425x6

Hammer Iso Leg Extensions
100x7
110x6
110x5

SLDL's
275x6
275x4
275x4

Hammer Calf Raise
180x8
185x6
185x6

pretty good workout. squats are getting very strong, they definitely seem to be my best lift lately. will post today's workout later.

RBB
02-10-2004, 06:29 PM
Friday's workout was bad, just didn't have it.

2/6/2004
Bi's
DB Hammer Curls 55x6 55x6 50x6
Hammer Iso Curl 92.5x6 95x6 95x6
Tri's
Skully's 115x7 125x6 130x6
Elbow was hurting on these today, thinking about doing pushdowns first next week.
These have been a problem lately.

Rope Pushdown Stackx7 Stackx6

RBB
02-10-2004, 06:32 PM
Felt good monday and today:
2/9/2004
Chest
BB Flat Bench
275x7
270x6
265x6

Decline Hammer
230x6
235x5
230x6

DB Flyes
65x6
65x5

Delts
Hammer Military
175x6
180x6
175x6

DB Laterals
45x8
45x6
45x6,30x6 (superset)

RBB
02-10-2004, 06:37 PM
2/10/2004
Back
WG Pullups
10xBW
8xBW
8xBW

BB Rows
290x8
295x7
295x6

Hammer Iso Pulldown
170x6
175x6
175x6

BB Shrugs
315x8
315x8
315x6

DB Rear Laterals
50x8
50x8
50x6

Pretty good week so far. Weight was around 190 yesterday. I've gained about 10 lbs. the past 2 months with what appears to be hardly any extra body fat. if i had to guess i would say i'm still definitely under 10%. diet is spot on, so i'm just trying to keep this up until i hit 200-210. i'd like to be there sometime in april.

RBB
02-12-2004, 03:49 PM
Pretty damn good leg day. squats are going up every week. couple guys on the football team came up to me today and asked me if i played when i was doing squats. was kind of funny. that's gotta make me feel good, i'm definitely packin on some pounds and moving some decent weight.

2/12/2004
Legs
Squats
420x6
425x6
430x6

Hammer Iso Extensions
120x6
120x6

SLDL's
275x6
280x6
280x7

Hammer Calf Raise
190x6
190x6
190x6

RBB
03-02-2004, 02:42 PM
haven't posted in this thing for a few weeks, just been really busy at school, but the bulk is going well, and poundages are increasing. here's monday and today's workouts:

3/1/2004
Chest
BB Flat Bench
285x6
280x6
280x6

Decline Hammer
280x6
280x6
280x6

DB Flyes
65x6
65x6

Delts
Hammer Military
180x6
185x6
185x6

DB Laterals
45x8
50x6
50x7,30x8

3/2/2004
Back
WG Pullups
10xBW
8xBW
8xBW

BB Rows
300x8
305x6
305x6

Hammer Iso Row
230x6
230x6
230x6

BB Shrugs
315x8
325x8
325x6
Gonna try to start going a lot heavier on these, i haven't really been pushing them. Next week will go for at least 375.

DB Rear Laterals
50x8
50x8
50x6

that's it, gotta start keeping up with this journal.

RBB
03-04-2004, 11:24 PM
3/4/2004
Legs
Squats
435x6
440x6
445x6!

Hammer Iso Press
4ppsx6
4ppsx6
4ppsx6

SLDL's
280x6
290x6
290x6

Hammer Calf Raise
200x6
200x6
200x6

Good workout today even though i feel a cold coming on. squats and sldl's are going up every week, so i'm happy about that. my roommate was sick earlier this week so guess i'm getting it too. f**k!! i hate getting sick. spring break starts today for me. going down to my girl's place for about a week of relaxation and i'll probably get some good lifting in too.

Coke
03-05-2004, 08:32 AM
...even if you don't post much it is good to know you have been making all this progress! Pics= :thumbup:

RBB
03-15-2004, 08:00 PM
3/15/2004
Chest
BB Flat Bench
285x5
280x6
280x5

Decline Hammer
280x6
285x6
285x6

DB Flyes
65x6
65x6

Delts
Hammer Military
180x6
190x6
190x6

DB Laterals
45x8
50x6
50x7,30x8

Felt kind of weak today, but when i looked back at my last chest day, i think i increased on most things. bench did suck though.

RBB
03-17-2004, 06:51 PM
3/16/2004
Back
WG Pullups
10xBW
10xBW
10xBW

BB Rows
295x10
295x8
295x8
I felt like my form was getting a little sloppy on these lately, so i dropped it 10 lbs. and got some good clean reps in, probably move up to 300 next week.

Hammer Iso Pulldown
180x8
185x6
185x5

BB Shrugs
325x8
335x8
335x6

DB Rear Laterals
50x8
50x8
50x6

Pretty good workout yesterday, back is definitely sore today.

RBB
03-18-2004, 07:57 PM
3/18/2004
Legs
Squats
435x6
440x6
445x6

Hammer Iso Press
4ppsx6
4ppsx6
4ppsx6

SLDL's
285x6
285x4
275x6

Hammer Calf Raise
200x6
200x6
200x6

Decent workout, just trying to catch back up this week.

RBB
03-19-2004, 02:49 PM
3/19/2004
Bi's
DB Hammer Curls
55x7
55x6
50x6

BB Curl
110x5
105x5
105x6

Tri's
One-arm Pushdowns
100x8
100x6
100x6

Skully's
120x6
120x5
115x6

Nothing spectacular, but not too bad. Workouts seemed kind of off this week probably from spring break. hoping to have some good sessions next week. got a lot of damn work to do this weekend.

RBB
03-22-2004, 12:01 PM
3/22/2004
Chest
BB Flat Bench
295x5 + 1 assisted damnit, i wanted 6 on that set
290x7
290x6

Pretty strong benching for me today

Decline Hammer
250x6
250x6

DB Flyes
65x6
65x6

Delts
Hammer Military
190x6
190x5
185x5

DB Laterals
35x8
35x8
35x7

changed my form on these to one arm at a time, straight out to the side, seems to be much more difficult.

an old shoulder injury has been flaring up the past couple of weeks. any kind of direct shoulder pressing is aggravating it so i'm thinking of dropping any shoulder presses for the next few weeks. i'm thinking that the delts will still get quite a bit of work from a heavy chest day, but i hate to lose any progress i've made during this bulk. can't really decide what to do on this one. any suggestions?

RBB
03-23-2004, 11:09 AM
Changed up my back routine today, and damn it killed me. think this will be good.

3/23/2004
Back

BB Rows
295x10
300x6
300x7

WG Pullups
10xBW+45
8xBW+45
8xBW+45

Hammer Iso Pulldown
180x6
165x6
165x5

I was shot after the pull-ups. Seriously low poundages on the pulldown.

BB Shrugs
335x8
335x8
335x6
315x8

DB Rear Laterals
50x8
50x8
50x6

That's it. pretty intense workout today, good stuff.

RBB
03-25-2004, 11:22 AM
3/25/2004
Legs
Squats
440x6
445x5
450x6!

Balance was a little off on the 445, don't know what happened there so i decided to end it at 5. went on to 450 and smoked it for 6. think i'm going to stay here for a couple weeks before i add anymore weight though. i can tell i'm starting to reach my limit for now.

Hammer Iso Press
4ppsx6
4ppsx6
4ppsx6

SLDL's
290x6
295x4
300x6

stopped at 4 on my second set to save some juice. finally hit 300 on these and it felt pretty good.

Hammer Calf Raise
200x6
200x6
200x6

Nice workout today, couple pr's. also back is very sore from tuesday, think the new routine will definitely bring my back up some more. very good week so far.

RBB
03-26-2004, 12:25 PM
3/26/2004
Bi's
DB Hammer Curls
55x7
55x7
50x6

BB Curl
110x6
110x5
105x6
95x8

Tri's
One-arm Pushdowns
105x8
105x6
100x6

Skully's
115x6
115x6
115x6

i woke up about 7 this morning and my stomach was cramped up so bad i could hardly get out of bed. made it to the bathroom and puked a couple times. went back to bed, but my stomach was still in knots. don't know what happened, must have been something i ate last night. so anyways, not too bad of a workout considering i still wasn't feeling that great.

cphafner
03-26-2004, 12:30 PM
damn you're a strong dude. thats a lot of heavy reps on the squats.

RBB
03-29-2004, 12:54 PM
3/29/2004
Chest
BB Flat Bench
295x6
295x6
290x6

Not bad

Decline Hammer
255x6
255x6

DB Flyes
65x6
65x6

Delts
Seated BB Military
185x6
185x6
185x6

Never tried these before except for on a smith machine. but they have the racks in my gym so i decided i'd give it a try. i loved these. kept it light, but i'm going to start really working on this lift.

DB Laterals
40x8
40x8
40x7

cphafner, thanks man. squats are definitely my best lift.

was out of town all weekend to see my girl. had a good time, diet kind of sucked.

RBB
03-30-2004, 09:28 PM
3/30/2004
Back

BB Rows
300x8
300x7
295x7

WG Pullups
10xBW+45
8xBW+45
8xBW+45

Hammer Iso Pulldown
165x6
165x6
165x6

BB Shrugs
340x8
340x6
335x6

DB Rear Laterals
50x8
50x8
50x6

Uneventful workout. too much homework lately, and too little sleep.

ReturnedFire
03-30-2004, 09:58 PM
strong as fawk dude! keep up the good work :strong: :spam:

RBB
04-01-2004, 01:07 PM
4/1/2004
Legs

Squats
445x6
450x6
455x6!

damn, i was supposed to stop at 450 today, but i felt like i could hit 455 and i did. felt like a ton of bricks though.

Icarian Leg Press
6ppsx6
6ppsx6
6ppsx6

SLDL's
300x6
300x6
295x6

lower back and legs were shot after these.

Standing Calf Raise
Stackx10
Stackx10
Stackx10

not a bad day. squats were excellent, another pr. they've gotta stop going up sometime though. they got a bunch of new equipment in the university gym, and i'm pissed. they took out the deadlift platform to put in another squat rack to give them a grand total of two. its ridiculous, because they really only need one in this gym. i hardly ever see anyone use it, except for the occasional jockey doing curls in it. however, there are 10 bench press racks which are always full. i do like the new plate loaded leg press and standing calf raise though. guess that's the way it goes.

Coke
04-02-2004, 05:09 AM
The 455 x 6 squats are great, excellent job...all that weight does feel like a ton of bricks which is why I am even more impressed. You are doing fine work overall in every area - :thumbup:

cphafner
04-02-2004, 12:12 PM
455*6! Damn dude. Huge.

RBB
04-05-2004, 08:05 PM
4/5/2004
Chest
BB Flat Bench
295x7
295x6
290x6

Decline Hammer
260x6
260x6

DB Flyes
65x6
65x6

Delts
Seated BB Military
205x6
205x6
205x6

DB Laterals
40x8
40x8
40x7

Felt a little flat today, kind of expected it.

Coke
04-05-2004, 10:16 PM
Damn good effort, especially for feeling subpar!

cphafner
04-06-2004, 08:14 AM
thats great benching for being flat. Are you going to be attending the Metrolina in your neck of the woods? A bunch of guys that work at my gym are going, so I'm heading up there. About 3 or 4 guys from the gym are competing, should be a good show.

RBB
04-06-2004, 08:37 AM
haven't heard of the metrolina. what're the details on it?

cphafner
04-06-2004, 08:57 AM
http://www.morrisonproductions.net/

RBB
04-06-2004, 11:38 AM
cocoa and cphafner - thanks for the kind words fellas.

4/6/2004
Back

BB Rows
300x8
300x7
305x6

WG Pullups
10xBW+45
8xBW+45
8xBW+45

Hammer Iso Pulldown
165x6
165x6
165x6

BB Shrugs
355x8
355x6
355x6
315x6

DB Rear Laterals
50x8
50x8
50x6

that's it. pretty good workout today. cphafner, i checked out the metrolina link. sounds cool, and actually i think i have heard of it before. but i'm up in harrisonburg, va right now, so i doubt i'll be making it down there this weekend.

cphafner
04-06-2004, 12:29 PM
RBB: the show is April 24th, 3 weekends from now.

RBB
04-08-2004, 01:53 PM
4/8/2004
Legs

Terrible day today. unbelievable.

Squats
455xF*CK!!!
You guys won't believe this. about to go down on my third rep, and this idiot (we'll call fratboy) who i've only ever seen talking to chicks and doing kickbacks runs into the end of my bar!! the squat racks are close to the db area, and apparently he was turned the other way talking to someone while walking towards me. so anyways, he runs into the end of the bar with enough force to knock me off balance. i tried to steady it, but all the weight was going left and i couldn't hold it. i tweaked my left knee a little bit in the process, and dropped the bar onto the safety bars. i swear, it took everything in me not to beat the hell out of fratboy. one of the trainers who was standing by immediately jumped in front of him. we proceeded to tell him that that was the stupidest thing we had ever seen anyone do, and that if he couldn't pay attention he needed to get the hell out of the gym (not in such nice words). fratboy looked as white as a sheet, and immediately left. i can't believe it. i proceeded to:

405x6
knee was not feeling so great, so i decided to stop it here. needless to say, i'm extremely pissed.

Icarian Leg Press
6ppsx6
6ppsx6
6ppsx6

Hamstring Curls
120x6
120x6
130x6

Standing Calf Raise
Stackx10
Stackx10
Stackx10

i think the knee is ok, just a little tweaked. regardless, i'm not happy about this at all.

cphafner
04-08-2004, 02:00 PM
Such anger in this journal. I would have been so pissed. Those newbies I were bitching about in my journal were getting close to the rack when I was squatting this week. You should have made him get the bar on his back and squat. It would have snapped his punk ass in half.

ReturnedFire
04-08-2004, 03:14 PM
damn... what the hell is wrong with people? :(

RBB
04-08-2004, 05:44 PM
cphafner, you don't know how bad i wanted to. the trainer, allen, that jumped in the way is one of my buddies, and he knew what i wanted to do. after we bitched the kid out and he left, allen says "man if you would've gone after him i don't even know if i would've tried to stop you. he would've deserved it." i was like, "then why the hell did you even get in the way?" its probably a good thing he did. i'd be even more pissed if i lost my gym priviledges for beating some punk's ass. if the newbs get close to your rack again you better watch out. damn, i need to crack a few beers and calm down.

Saint Patrick
04-08-2004, 06:50 PM
Nice leg session in spite of the assclown.

RBB
04-09-2004, 10:25 AM
Jotosuds - i dunno man. its crazy.
Saint Patrick - welcome, and thanks man.

4/9/2004
Bi's
DB Hammer Curls
60x6
55x6
50x6

BB Curl
115x5
115x5
105x6

Tri's
One-arm Pushdowns
110x8
110x6
105x7

Skully's
120x6
120x5
115x6

Decent workout today, at least nobody tried to kill me. also, my bro's camera was returned last night after he told those dipsh!ts i would be on my way down there. nevertheless, i think i'm still headed that way for the weekend to see some friends and hit up some bars.

Coke
04-10-2004, 10:04 AM
Man that was some crazy and unreal $hit what took place on your leg day!...that dude should be counting his blessings this very day you didn't beat his a$$ over it too. Nice arm work bro.

You have some very impressive strengths in all areas!

RBB
04-12-2004, 12:36 PM
Cocoa - thanks bro.

4/12/2004
Chest
BB Flat Bench
300x6
295x6
295x6

Finally hit 300 for reps on bench, been waiting for this for a long time. 315 is next.

Decline Hammer
270x6
270x6

DB Flyes
65x6
65x6

Delts
Seated BB Military
215x6
215x6
210x6

DB Laterals
40x8
40x8
40x7

Not a bad workout considering my diet kind of sucked this weekend. at least i had a good time.

Coke
04-13-2004, 09:06 AM
Excellent day for chest and delts dude...you are doing great! - :thumbup:

cphafner
04-13-2004, 09:29 AM
Finally? you got 6 reps! Nice work!

RBB
04-13-2004, 11:21 AM
cocoa & cphafner - thanks fellas.

4/13/2004
Back

BB Rows
305x7
305x6
300x7

WG Pullups
10xBW+45
8xBW+45
8xBW+45

Hammer Iso Pulldown
165x6
165x6
165x6

BB Shrugs
360x8
360x6
360x7
335x8

DB Rear Laterals
50x8
50x8
50x6

Pretty good. 305 on the rows feels much more comfortable for me now then it did a few weeks ago. moving back down for awhile was definitely a good idea.

RBB
04-15-2004, 03:07 PM
4/15/2004
Legs

Damn good leg day.

Squats
405x8
425x8
435x12!

In light of last week's squatting incident, i was still a little worried about my knee. so i decided to go a little lighter with higher reps. 405 and 425 didn't feel that heavy, and i smoked the 435. i swear i probably had 4 more reps in me at that weight, but i just ended it at 12. a little over a month ago this would have been heavy for me, i'm definitely making good progress on the squats. my legs were pretty fried after the last set. i think i will continue with the light weight, high reps for a few weeks. i liked it.

Icarian Leg Press
6ppsx6
6ppsx6
6ppsx6

Hamstring Curls
120x6
120x6
130x6

Hammer Calf Raise
2ppsx75

I saw the cooked calves in 4 minutes routine that has been posted in some other threads on this board and decided to give it a try. damn, it is awesome. it was all i could do to walk out of the gym to my car after this. i'm going to stick with it for a couple months and see if i get any results, my calves could definitely use it. Great workout today.

bill
04-15-2004, 10:22 PM
Hey RBB, Everyone knows the real team in town is the Wahoos . lol
GReat lifts man,

Saint Patrick
04-16-2004, 12:04 AM
Squats
405x8
425x8
435x12!

...... i decided to go a little lighter with higher reps.........and i smoked the 435.

#$%*&@#$(%&! :swear:


Nice work man.

Coke
04-16-2004, 05:35 AM
Awesome and impressive work on them legs bro - doesn't look like no problem after that incident...

Fine chest and delt work as well.

RBB
04-16-2004, 11:53 AM
bill - i don't even have a comeback man. the wahoos own us. but welcome, and thanks.
saint patrick - thanks dude.
cocoa - as always, thanks for the props bro.

4/16/2004
Bi's
DB Hammer Curls
60x7
55x6
50x7

BB Curl
115x6
115x6
110x6

Tri's
One-arm Pushdowns
110x8
110x6
110x6

Skully's
125x6
125x5
120x6

ReturnedFire
04-16-2004, 02:06 PM
awesome lifts dude.. :thumbup:

what's your grip like on BB curls? do you switch like wider and narrower grips at all?

bill
04-16-2004, 06:01 PM
RBB whats the name of the Gym you lift at?
I'm in charlottesville and have a bro over there

Coke
04-17-2004, 09:24 AM
Good arm session man, keep up the great work!

RBB
04-19-2004, 12:03 PM
Jotosuds - wide grip with an ez-curl bar. narrow grip kind of mess my elbow up.
bill - i lift at urec, the university gym. its free man. does your bro go to school here?
Cocoa - thanks again man.

4/19/2004
Chest
BB Flat Bench
300x6
295x6
295x6

Hmmm... same as last week. and i barely hit 6 on my last set.

Decline Hammer
275x6
275x6

DB Flyes
65x6
65x6

Delts
Seated BB Military
220x5
215x6
210x6

DB Laterals
40x8
40x8
40x7

nothin special today. kind of sluggish.

Coke
04-19-2004, 12:33 PM
Nice effort, we have some similarities man...you can really dig in and get those reps out.

RBB
04-20-2004, 10:43 AM
cocoa - thanks bro. i have noticed that we seem to be pushing very similar weights. keep it up man.

4/20/2004
Back

BB Rows
305x8
305x6
305x6

WG Pullups
10xBW+45
8xBW+45
8xBW+45

Hammer Iso Pulldown
170x6
165x6
165x6

BB Shrugs
365x8
365x6
365x7
335x8

DB Rear Laterals
50x8
50x8
50x6

pretty good today. also, the cut starts TODAY! i'm around 205 and i'm thinking somewhere around 10-15 lbs will do the trick. wish me luck.

cphafner
04-20-2004, 11:36 AM
good luck with the cut. Workouts are looking impressive.

Coke
04-20-2004, 12:01 PM
All will be well with you while cutting my bro...the back session = awesome!

RBB
04-22-2004, 06:00 PM
cocoa - thanks man. i hope it goes well, and goes by quick.

4/22/2004
Legs

Squats
405x8
425x12
435x12

Nice squatting today. seriously worn out after the last set.

Icarian Leg Press
6pps+50x6
6pps+50x6
6pps+50x6

Hamstring Curls
125x6
125x6
135x6

Hammer Calf Raise
2pps+5x75

Not a bad day today. too much work and too little sleep lately, and its only gonna get worse till finals are over. but they did give me next week off of work to study for my exams, so that's definitely a plus.

bill
04-22-2004, 08:28 PM
know he's an old man lol.

Coke
04-23-2004, 07:46 AM
Incredible leg session again, them high reps on the heavy squats would finish me!

RBB
03-04-2005, 12:10 PM
I've decided to resurrect this journal. I can't believe the last time I posted in this was about a year ago. And its been an extremely busy year. I was working 50+ hours a week throughout the summer and fall while finishing up my master's at JMU. I finished that up in December, moved to Fairfax/DC and now have a great job with a large firm in the area. Just passed the final part of my CPA exam last weekend, so I'm gonna have a lot more free time on my hands now.

I've still been lifting, just not posting too much. I've managed to put on about 10 lbs lean mass in the last year, so I'm around 210lbs at a fairly low bf. I'm still in the midst of a cutting cycle, but I don't need to lose anymore than about 5 more lbs. A trip to the dark side is probably coming up for me very shortly. I've done my research for the past 2 years or so, and at this point I'm definitely ready for it. I'm down to a 3 day a week split that is just about perfect for me. Last night's workout looked like this:

3/3/05
Chest, Tri's & Calves

BB Decline Bench Press
305x6
310x6
315x6
320x4

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x6
135x6
125x6

Rope Pushdown
90lbs, 3x8

Seated Calf Raise
4 plates, 3x10

That's all, not a bad workout. Everyone have a great weekend.

Coke
03-04-2005, 12:28 PM
The is excellent man, glad to see you restart this thing - doing very well for yourself by adding the 10lbs over the past year and the bright new career to boot...best of luck with everything - you have my support always!!

RBB
03-08-2005, 07:35 AM
3/7/05
Legs & Delts

Squats
345x6
355x6
360x6
315x20

I've changed my stance up on these a bit, I thought my form was getting a little sloppy as I continued to squat very heavy. Stance is very narrow, and I'm going ATF. Last set, stance is not as narrow, but still going ATF or as close as I can get and still get the reps in.

Leg Press
8 pps, 3x8

SLDLs
315x8
320x6
330x6

BB Military Press
205x6
215x6
220x4
Damnit, don't know what happened on the last set. Just lost it.

DB Laterals
40's, 3x8

Not a bad workout. I'm starting to lose some strength and energy from dieting however. About one more month of this and I'm done.

Coke
03-09-2005, 10:48 AM
Hang tough with it - this is good stuff and you are actually losing some strength too, damn bro.

RBB
03-11-2005, 06:38 AM
3/9/05
Back & Bi's

BB Rows
335x6
340x6
340x6

Pull ups
3x8

Seated Cable Rows
200x6
180x8
180x8

BB Shrugs
405x8
410x6
410x6

DB Hammer Curls
65x6
65x5
60X5

RBB
03-11-2005, 06:42 AM
3/10/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x6
315x6
320x5

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x6
135x6
125x6

Rope Pushdown
90lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Not a bad week. If I can just stay at the same poundages I'll be happy. I believe I even got a few more reps out on bench press last night.

Coke
03-11-2005, 10:12 AM
Great show of power on everything man...you are getting real close to 365lbs on them bb rows - :thumbup:

RBB
03-15-2005, 11:50 AM
3/14/05
Legs & Delts

Squats
345x6
345x6
350x6
315x20

Dropped from last week, just didn't have the strength tonight.

Leg Press
8 pps, 3x8

SLDLs
315x8
320x6
330x6

BB Military Press
205x6
215x6
210x6

Dropped on these as well.

DB Laterals
40's, 3x8

Diet is starting to get to me. I've been cutting for over 2 months now and haven't really lost any strength, but I think its starting to catch up with me. I just felt kind of flat and weak last night. That's the bad news, good news is I'm getting pretty shredded. One more month of cutting and I'm done.

cphafner
03-16-2005, 09:12 PM
workouts are still looking sick. COngrats on getting through grad school and the CPA exams.

Coke
03-17-2005, 05:28 AM
Fine, fine workout effort...still looking strong regardless of the dieting.

RBB
03-17-2005, 06:59 AM
CP - Thanks man. I'm definitely glad to have all of that behind me.

Cocoa - Thanks again bro.

3/16/05
Back & Bi's

BB Rows
335x6
340x6
320x9

Dropped some pounds on the last set to squeeze a few more reps in, it felt pretty good.

Pull ups
3x8

Seated Cable Rows
200x6
180x8
180x8

BB Shrugs
405x8
410x6
410x6

DB Hammer Curls
65x6
65x5
50x10

Dropped on the curls to rep it out as well. I might start dropping weight in my final sets on specific lifts to get some higher rep work in.

Coke
03-17-2005, 04:47 PM
Doing all too well, session is solid man...one day soon I'll at least match those bb rows of yours, lol.

RBB
03-18-2005, 07:04 AM
Cocoa - From what I've seen, it shouldn't take you too long.

3/17/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x6
315x6
325x4

Went a little heavier on the last set, but didn't quite get the reps in.

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x6
135x6
125x6

Rope Pushdown
90lbs, 3x8

Seated Calf Raise
4 plates, 3x10

That's it until Monday. Will probably get some cardio in this weekend in the form of some racquetball. I've just started playing this recently and I gotta say its fun as hell. Flying out Monday to do an audit @ Wexford Plantation in Hilton Head. Should be fun, we're there for the entire week and if we finish early its free golf time for the rest of the week. Also I found a Gold's nearby so I'll be hitting up the gym as well.

RBB
03-22-2005, 07:21 AM
3/21/05
Legs & Delts

Squats
345x6
345x6
350x6
315x20

Leg Press
8 pps, 3x8

SLDLs
315x8
320x6
330x6

BB Military Press
205x6
215x4
205x6
195x8

Added another set in at the end to get a few more reps in, strength is going down on this lift.

DB Laterals
40's, 3x8

Pretty good, except for the millies.

Coke
03-22-2005, 08:08 AM
Good stuff bro - you hit up that gym...livin the life with free golf time, lol.

RBB
03-24-2005, 07:45 AM
3/23/05
Back & Bi's

BB Rows
335x6
340x6
320x10

Pull ups
3x8

Seated Cable Rows
220x6
230x8
230x8

Cable row at this gym is calibrated differently than the one I'm used to. Don't be fooled by the weight increase, lol.

BB Shrugs
405x8
410x6
410x6

DB Hammer Curls
65x6
65x5
50x10

Pretty good workout last night. I felt pretty strong throughout. Diet has been less than perfect this week to say the least. A lot of eating out, I've been going over on my calories for sure. But I'm eating steaks everyday on the company's dime so I can't complain. I'm not gonna worry about it though, I'll just tighten it up when I get back home this weekend.

Coke
03-24-2005, 04:50 PM
Superb rowing and shrugging RBB, them db hammer curls are nice too.

RBB
03-25-2005, 08:14 AM
Cocoa - Thanks brother. I found some information you might be interested in, I'll email you with it later.

3/25/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x6
315x6
305x8

Reppin it out, oh yeah.

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x6
135x6
125x7

Rope Pushdown
90lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Not a bad week of lifting considering I was on the road. Finished the audit yesterday, so gonna mess around and get in some free golf today and tomorrow then flying back on Sunday. Only problem is, I suck ass at golf. I'm gonna have to learn how to play this game because it seems like everyone else knows how, and its almost like you're expected to go out and play with these people. My lack of flexibility isn't helping me get into the game, lol.

cphafner
03-26-2005, 06:14 PM
315*20 on squats is sick. Good to see you haven't lost any of your strength!

RBB
03-29-2005, 08:26 PM
3/28/05
Legs & Delts

Squats
345x6
345x6
350x6
315x20

Leg Press
8 pps, 3x8

SLDLs
315x8
320x6
330x6

BB Military Press
205x6
215x4
200x8

DB Laterals
40's, 3x8

Pretty good, basically maintained from last week.

Coke
03-30-2005, 04:56 AM
Great way to stay on track my man.

cphafner
03-30-2005, 05:16 AM
another real impressive leg day!

RBB
03-31-2005, 07:47 AM
Cocoa & cphafner - Thanks for the support fellas.

3/30/05
Back & Bi's

BB Rows
335x6
340x6
320x10

320 feels light, yet 335 feels like a lot more than 15 lbs. i don't know what the deal is with that.

Pull ups
3x8

Seated Cable Rows
220x6
200x10
200x8

BB Shrugs
405x8
410x6
390x10

Some asshats were doing curls in the power rack for god knows how long, so I just used the smith. I hate waiting for these idiots. Sometimes a comment will get them to move on quickly, but I didn't bother tonight. This brings me to another point. There have been a whole lot of new members lately. Young guys, probably under 30 who look like they have never touched a weight in their lives. Damnit, we need more hot chicks to look at, not douchebags. I finished up with:

DB Hammer Curls
65x6
65x5
50x10

A few funny things happened last night. I was walking over to the DB's where three of the new douchebags I just mentioned were attempting to hit on my girlfriend. She gave me the "get your ass over here before I go off on these guys" look from across the gym. It was funny to see how fast they dropped all conversation and walked the other way when I came over. What makes this even funnier is that they were all doing DB curls, and my girl was curling more than all of them. And she was only doing the 25's, I couldn't quit laughing.

So I walk back across the gym to finish my shrugs and one of the guys approaches her with this:

Moron: So I guess that's your boyfriend?
GF: Yeah.
Moron: Does he use any kind of special stuff?
GF: Yes, he uses a lot of muscletech. You should go buy all of their stuff.

Hahaha. She told me this in the car on the way back. I almost ran off the road laughing. Now I know that she's the one. Too funny.

Coke
03-31-2005, 10:02 AM
Yeah man, she's good - ;) ...I got a good laugh out of that, doing awesome with those bb rows.

RBB
04-04-2005, 07:34 AM
Cocoa - Thanks man, I thought that s**t was funny.
Friday's workout....

4/01/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x6
315x6
300x8

Getting a few more reps in again.

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x6
135x6
125x8

Rope Pushdown
90lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Pretty good workout, and had a good weekend. My girlfriend and I are finally getting everything settled into our new place. Picked up our new couches this weekend and got some other crap done. Also went to see Sin City, coolest movie I've seen in awhile. I thought it was awesome.

Coke
04-04-2005, 09:47 AM
Glad its shaping up nicely for the new abode...very nice chest and tricep session - sticking with those declines, lol.

RBB
04-05-2005, 06:43 AM
Cocoa - Thanks man. You know, I'd actually never tried decline bench until probably 2 months ago and I really wish that I had. The movement feels a lot more natural to me, and I've had a nagging shoulder problem that has bothered me somewhat during flat bench for years. I don't even feel it on decline, its awesome.

4/5/05
Legs & Delts

Squats
345x8
345x7
350x6
315x20

Leg Press
8 pps, 3x8

SLDLs
315x8
320x6
335x6

BB Military Press
205x6
215x5 Damnit I almost had 6, but a fingertip spot doesn't count
200x8

DB Laterals
40's, 3x8

Good workout, I felt energized. The cut is over. I haven't bothered to get my BF% tested but I'd say its 8% or less, I've got visible veins in my abs. So I'm eating good again. I'm just gonna try to more or less maintain until I start my cycle later this summer.

JustinF
04-05-2005, 06:51 AM
Strong leg session mang. Veins in the abs, eh? :mad:

RBB
04-07-2005, 12:17 PM
JustinF - Welcome, and thanks man. Don't worry, I'm sure the ab veins will not last for long.

4/06/05
Back & Bi's

BB Rows
335x6
335x7
320x10

Pull ups
3x8

Seated Cable Rows
220x6
200x10
200x8

BB Shrugs
405x8
410x6
390x10

DB Hammer Curls
65x6
65x5
50x10

Coke
04-07-2005, 12:26 PM
Fine couple of efforts bro...staying on track and moving right along - :thumbup:

RBB
04-08-2005, 06:40 AM
Cocoa - Thanks again bro

4/08/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x6
315x4
300x8

S**t, not a good bench session. Only 4 on 315, I got 6 last week. I don't know what happened on that, balance may have been an issue. Strength should be on its way up. Next week will be better.

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x7
135x6
125x8

Rope Pushdown
90lbs, 3x8

Seated Calf Raise
4 plates, 3x10

I'm ready for the weekend and some relaxation. Tax season is over next week, and I can't wait. It's been killer.

debussy
04-08-2005, 08:31 AM
damn how did i overlook this journal for so long. some sick weights being moved here. are you just finishing up with a cut or something?

cphafner
04-08-2005, 08:42 PM
man u workouts are just sick. I haet you.

RBB
04-11-2005, 07:29 AM
debussy - welcome to the journal, and thanks man. i just finished up a cut last week. it went pretty well this time, didn't lose too much strength.

cphafner - i haven't gained any strength in months, bro. i think i should be the one haeting on you.

got a legs/delt workout coming up tonight. didn't really eat enough this weekend either. i gotta start ramping up the cals again.

cphafner
04-11-2005, 07:19 PM
I wish I stagnated like you, real impressive stuff.

RBB
04-12-2005, 06:47 AM
Had a hell of a good workout last night. Weight was up in everything. Thought I wasn't eating enough yet because I'm still hungry all the time, but I must be doin alright.

4/12/05
Legs & Delts

Squats
345x8, felt pretty light
350x6, still felt light
360x6, i was tempted to do another set of 6 with 365 but i pussed out and went with
315x20

Leg Press
8 pps, 3x8

SLDLs
315x8
335x6
350x6, form on the last 2 wasn't so hot. i've definitely lost a little on this lift.

BB Military Press
205x7
220x6
210x7

Good pressing tonight, form was smooth. Felt strong.

DB Laterals
40's, 3x8

That was it. Best workout I've had since I started cutting in January. I feel like I'm about to get back on track and put up some bigger weight. I'm going to try to just put on a few pounds while staying lean until later this summer.

Coke
04-12-2005, 08:21 AM
You are doing A-OK with it, very nice leg and shoulder workout.

RBB
04-14-2005, 07:04 AM
4/13/05
Back & Bi's

BB Rows
335x7
335x7
325x10

Pull ups
3x8

Seated Cable Rows
220x7
210x10
210x8

BB Shrugs
405x8
410x7
390x10

DB Hammer Curls
65x6
65x8, cheated a bit on the last couple reps
50x10

Nice workout. Reps/weight went up in everything. I'm feeling good.

Coke
04-14-2005, 05:19 PM
Awesome bb rows as always...great to see you feelin it and rose up each movement - :thumbup:

cphafner
04-14-2005, 06:03 PM
workouts are looking greats, those bb rows are sick! ONly one more day, then tax season is over!

debussy
04-15-2005, 12:03 AM
the rows are sick... i can hardly deadlift that much. must feel nice not to have to cut anymore.

RBB
04-15-2005, 09:03 PM
Cocoa - Thanks man, I've been feeling pretty good lately.

cphafner - Thanks bro. Hell yeah, tax season is over. No more long hours. What kind of job are you doin?

debussy - It feels good not cutting anymore. I hate that s**t. Thanks for the support, bro.

4/15/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x7
315x6
300x8

Pushed the last two sets to failure. The last couple reps on 300 went up extremely slow. Much better than last week.

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x6
135x6
125x6

Tri's were blasted by the time I got here. Couldn't get the reps in.

Rope Pushdown
90lbs, 3x8

Seated Calf Raise
4 plates, 3x10

That's all. I got out of the office late as hell tonight. Tax season is over and I'm definitely drinking this weekend away. Good friend's bachelor party is tomorrow night followed by the wedding next weekend. I don't have to be back to work until Wednesday so I'm also gonna get some sleep.

Coke
04-16-2005, 01:33 PM
You've been doing great and deserve to chill some, have a great time!! - super chest and tri work bro.

cphafner
04-17-2005, 04:15 PM
great session. I work in mutual fund operations. A part of my job is answering incoming phone calls fro shareowners, and tax season is the busiest time of the year call vlomue wise. Now the phone's will start to die, and I will have more time to work on my other projects/duties.

RBB
04-19-2005, 07:17 AM
Cocoa - Thanks for the support bro.

cphafner - Thanks. I can imagine you were really busy. Glad to get that s**t over with.

4/18/05
Legs & Delts

Squats
345x8
350x6
370x6
315x20

Wanted 6 on the 370 and I barely got it

Leg Press
8 pps, 3x8

SLDLs
315x8
335x7
350x6

Felt like I was rounding my back on the last set. I gotta work on this. It may be because I'm trying to take the weight down too far.

BB Military Press
205x7
220x7
210x7

DB Laterals
40's, 3x8

Workout was good. Feel like I'm getting sick. Sore throat all damn day. This pisses me off.

debussy
04-19-2005, 07:39 AM
hey rbb... i wouldnt worry too much about rounding your back a little bit at the bottom. i think as long as you have a belly is full of air and youre keeping your muscles tight it should be ok. killer leg session though.

Coke
04-21-2005, 05:45 AM
Sweet leg training and shoulder pressin bro.

RBB
04-21-2005, 07:36 AM
debussy - Thanks bro. I dunno man, i get the feeling that I'm going to screw something up in my upper back when i start to round it. I think I'm going to stop a little shy of the ground as my weight increases on sl's.

Cocoa - Thanks for the support as always, man.

F***, I caught a cold as I was suspecting. Not too bad, but I still feel like crap. Decided to work out anyways yesterday. So I had an abbreviated workout, I cut out the pullups.

4/20/05
Back & Bi's

BB Rows
335x6
335x6
325x8

Seated Cable Rows
220x7
210x10
210x10

BB Shrugs
405x8
410x7
390x8

DB Hammer Curls
65x6
65x4
50x8

Damn, my curls sucked last night. Overall, strength was crap last night and I'm still sick today. I'm going to get in a quick chest, tri's workout tonight though. I'm not sick enough to justify not training, just a head cold.

JustinF
04-22-2005, 05:48 AM
Still quite a good session, despite the cold. Nice work.

RBB
04-22-2005, 07:08 AM
JustinF - Thanks man, it wasn't too bad.

4/21/05
Chest, Tri's

BB Decline Bench Press
305x6
310x6
315x6
300x8

Couldn't get many reps in.

Cable Crossovers
160 lbs, 3x8

Rope Pushdown
100lbs, 3x8

That was it, took about 30 minutes and I got the hell out of there. Time to get some rest this weekend and recover. Although my b'day is Monday, so there might be some drinking going on this weekend.

Coke
04-22-2005, 07:37 PM
Short and sweet effort there...have a Happy Birthday RBB.

cphafner
04-22-2005, 10:27 PM
Happy early bday man!

RBB
04-26-2005, 07:28 AM
Cocoa & cphafner - Thanks a lot, bros.

4/25/05
Legs & Delts

Squats
345x8
350x8
370x7
315x20

Felt pretty good on the squats today. I have been going narrow stance ATF on my first 3 sets for some time now, but I'm thinking about going back to standard squats. I'm itching to throw some heavy weight on there again.

Leg Press
8 pps, 3x8

SLDLs
315x8
335x6
345x6

BB Military Press
205x7
220x7
210x7

Squeezed out 7 on all sets.

DB Laterals
40's, 3x8

Pretty good workout considering I was sick last week. I was feeling better by Saturday and got tanked at sort of surprise b'day party. Spent all day Sunday recovering, and I'm not drinking for awhile.

Coke
04-26-2005, 08:50 AM
I'm hearing you on the drinking. I get way too dehydrated so drinking is out for the most part. Those are some damn good squats, especially being atf and narrow stanced - nice session overall.

debussy
04-26-2005, 09:09 AM
Good leg workout... when are you gonna get some pics up? Considering how you're done cutting now... nothing to hide hehe

RBB
04-28-2005, 07:04 AM
4/27/05
Back & Bi's

Cocoa - Thanks man. I feel like the squats have been coming along pretty nicely.

debussy - Thanks, and I don't have a digital camera right now. I sold my old one to my brother a few months ago. I've been meaning to get a new one, I just haven't gotten off my ass to do it yet. I saw a Sony http://www.bestbuy.com/site/olspage.jsp?skuId=7013108&type=product&productCategoryId=cat15197&id=1099393037199
that I really liked though. I'll probably order it soon and put some pics up.

I switched things up last night and did rows last. I think my form has gotten a little sloppy on them lately, so I will do them last with lower weight for awhile.

Hammer Pulldown
2pps x 8
2pps+30 x 6
2pps+30 x 6

Seated Cable Rows
220x7
210x10
210x10

BB Rows
305x6
295x8
295x8

The rows were tougher than I thought after the other back work

BB Shrugs
405x8
410x8
390x8

DB Hammer Curls
65x6
65x6
55x7

Good workout. My lats are screaming today.

Coke
04-29-2005, 06:16 AM
Pretty good camera, someone has that one here at work and I thought it was the shiznit - lookin forward to the pics.

RBB
04-29-2005, 06:43 AM
Cocoa - Yeah I thought it was really cool. Definitely more than I really need, but what the hell.

4/29/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x8
315x6
300x7

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x6
135x6
125x8

One Handed Cable Pushdown
70lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Nice solid session. I think I'm gonna go out this weekend and start looking for a new car. My '94 Accord is almost at 250k miles, and I'll be in need of some new brakes, clutch, and tires soon. So I think now's the time to just get rid of it. I like the new Accord Coupe with the 6-speed, but I really like the Infiniti G35. I'm gonna check them both out tomorrow.

debussy
04-29-2005, 10:55 AM
Hey RBB, any reason you like to do decline bench instead of flat bench?

The Infiniti looks like a great car. The 6-speed G35 has a sick 300hp. Accords have always been known to be good cars too. I'm not too sure about coupes though, having 4 doors is pretty convenient.

RBB
04-29-2005, 12:23 PM
I'm mainly doing decline bench because of an old shoulder injury. I dislocated it about 4 years ago riding with my bro when he smashed into a telephone pole. It has always bothered me on bench ever since then. Not enough to stop me, but at times it was quite uncomfortable. I tried decline, and for some reason it does not aggravate the shoulder at all. I have no idea why, but it works.

bill
04-29-2005, 06:14 PM
RBB very strong sessions here, Dorian Yates talked about declines being easier on the shoulder tie in. Did you know Chris Mason is the car business? He says he can give a good deal to anyone on the site and its not that far of a drive if he could save you a few bucks.

Coke
04-30-2005, 08:08 AM
Man, you are about to run that 94 Accord into the ground at 250k miles...good luck with the new purchase, whatever you choose is gonna be sweet - pretty good chest and tricep work.

cphafner
05-01-2005, 06:10 PM
nice workout. The M3 is sweet, real babe magnet! I thought my Eclipse would help me get laid in college, I was wrong.

RBB
05-02-2005, 06:52 AM
bill - Dorian must be right because I'm pain free on declines. I know Mason is in the business. I'd look him up but I have an uncle in d.c. who's doin the same thing, he'll hook me up.

Cocoa - Thanks for the props, bro. Actually the old Accord is still running smoothly, just in need of a few repairs. I've never really had to do anything to it, think I replaced the brakes once. Its been a great car, but it has seen better days.

cphafner - lol. I hear you man. I thought my Accord wouldn't help me get laid, and I was right.

RBB
05-03-2005, 07:57 AM
5/02/05
Legs & Delts

Squats
345x8
360x8
370x7
315x20

Leg Press
8 pps, 3x8

SLDLs
315x8
335x7
345x6

BB Military Press
205x7
220x8
210x7

DB Laterals
40's, 3x8

Coke
05-03-2005, 09:04 AM
Bet the G35 coupe rocks - don't forget about us once you pick it up, lol...props on such a great workout session.

RBB
05-05-2005, 12:21 AM
5/04/05
Back & Bi's

Cocoa - Thanks bro.

BB Rows
325x8
325x8
320x8

I had planned on doing rows last in my workouts, but I just couldn't do it. So I lightened the weight a little bit, and pulled off a nice 8 reps per set. Form was much tighter, these felt better. 10 lbs can make such a big difference.

Seated Pulldown
180x8
190x6
190x6

Seated Cable Rows
220x7
210x10
210x10

BB Shrugs
405x8
410x8
390x8

DB Hammer Curls
65x7
65x6
55x7

Everything's coming along fairly well. Weight is staying pretty steady if not creeping up a little bit.

Coke
05-05-2005, 05:46 AM
You were right to put them bb rows at the forefront...damn good effort RBB.

bill
05-06-2005, 06:21 PM
Super strong man!

RBB
05-07-2005, 09:54 PM
Cocoa - You're right. I think the rows are best done first thing. I just needed to drop the weight a little bit and concentrate on form again.

Bill - Thanks bro.

5/06/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x8
315x7
300x7

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x7
135x6
125x8

One Handed Cable Pushdown
70lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Workout was good, I'm getting a little stronger lately.

debussy
05-07-2005, 10:21 PM
Congrats on the G35... that is one sweet car.

The skullcrushers with 135 are sick. Do they bother your elbows at all? I feel a lot of pressure on my elbows. I wish they didn't bother my elbows so much, since they really give my triceps a workout.

cphafner
05-07-2005, 10:36 PM
damn strong workouts. congrats ont he new car, sweet stuff.

Coke
05-08-2005, 11:57 AM
Can't wait to see the new vehicle - ;) ...fine chest and tri sesison.

RBB
05-09-2005, 07:41 AM
debussy, skulls don't bother my elbows at all. i know that a lot of guys have problems on them, though. i don't really have any tips or anything to relieve the pressure. i think its just one of those things where the way you're built determines how you'll react.

RBB
05-10-2005, 06:44 AM
5/09/05
Legs & Delts

Squats
345x8
360x8
370x8
315x20

Leg Press
8 pps, 3x8

SLDLs
315x8
335x7
345x7

BB Military Press
205x7
220x8
210x7

DB Laterals
40's, 3x8

Not bad, added a few reps here and there.

Coke
05-10-2005, 07:41 AM
Super stuff on those legs and delts RBB.

RBB
05-12-2005, 01:18 PM
5/11/05
Back & Bi's

Cocoa - Thanks for the support, bro.

BB Rows
325x8
330x8
330x8

Rows are feeling better, I probably won't be able to go much higher than this right now while keeping form tight. These felt good though.

Pullups
BW 3x8

Seated Cable Rows
220x8
210x10
210x10

BB Shrugs
405x8
410x8
390x8

DB Hammer Curls
65x7
65x5
55x7

Felt really pumped when I left the gym.

bill
05-12-2005, 05:31 PM
RBB, where do you bring the bar into on bent rows? Super strong sessions on legs and delts, all of it. lol

Coke
05-13-2005, 05:18 AM
Bro is pumping it up, lol...nice work!!

RBB
05-13-2005, 08:33 AM
bill - I bring the bar a little higher than my waist. I start at about a 45 degree angle.

Cocoa - Gotta pump it up bro, lol. thanks man.

5/12/05
Chest, Tri's & Calves

BB Decline Bench Press
305x8
310x8
320x5
300x7

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x7
135x6
125x8

One Handed Cable Pushdown
70lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Pretty good, I feel like I'm making minor improvements. Gonna help a buddy of mine move into a new apartment this weekend, should be lots of fun.

bill
05-13-2005, 03:55 PM
Thanks for the bent row example, I'm never sure where to bring the bar. Make sure your buddy pays you off in beer.

Coke
05-15-2005, 12:24 PM
Very good chest and tricep effort man.

cphafner
05-15-2005, 04:40 PM
great efforts, you BB rows amaze me!

RBB
05-17-2005, 05:18 PM
bill - that's the only way to get paid.

cocoa - thanks bro.

cphafner - good because your db rows amaze me.

5/16/05
Legs & Delts

Squats
345x8
360x8
370x8
315x20

Should have gone a little heavier.

Leg Press
8 pps, 3x8

SLDLs
315x8
335x7
345x7

BB Military Press
205x8
220x8
210x6

DB Laterals
40's, 3x8

Was a bit tired yesterday, spent most of the weekend moving some heavy sh*t. Then got drunk saturday night.

Coke
05-18-2005, 05:06 AM
Awesome squats, great leg session overall!!

debussy
05-18-2005, 08:21 AM
damn, almost squatting 4 plates dor reps now... nice w/o

bill
05-18-2005, 07:42 PM
Excellent power moves!!!

cphafner
05-18-2005, 07:45 PM
damn your squat is nutz!

RBB
05-19-2005, 08:25 AM
5/18/05
Back & Bi's

Cocoa - Thanks bro.

debussy - I don't know if I'll ever get there going ATF. I've been thinking about going back to a more conventional squat again.

bill - Thanks man.

cphafner - It's goin ok, thanks man.

BB Rows
325x8
330x8
330x8

I'm gonna stay here for a couple of weeks and just make sure the form stays tight.

Pullups
BW 3x8

We got a new bar put up that allowed me to use an extremely wide grip. It was tough.

Seated Cable Rows
220x8
220x8
210x10

BB Shrugs
405x8
410x8
390x8

DB Hammer Curls
65x5
65x5
55x6

Good workout except for my curls. I don't know what the hell happened here. My arms just felt fried when I started doing them.

Coke
05-19-2005, 09:06 AM
Once again man those are some impressive bb rowing, nice hammers too - good session overall!!

bill
05-20-2005, 07:10 AM
Bro nice lifting like always

RBB
05-20-2005, 09:21 PM
5/20/05
Chest, Tri's & Calves

Cocoa - Thanks bro.

Bill - I'm tryin man.

BB Decline Bench Press
305x8
310x7
325x4, fingertip spot on last rep
300x7

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x7
135x7
125x7

One Handed Cable Pushdown
70lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Decent effort tonight. Picking up the new ride tomorrow morning. It's gonna be sweet as hell, and it's going to be really hard not to rack up some speeding tickets. Cops are terrible around here.

debussy
05-20-2005, 09:34 PM
sweet benching as usual. try to get some pics of the new ride man. enjoy!

Coke
05-21-2005, 08:43 PM
Who wouldn't have the need 4 speed in that new vehicle...sweet session - really like those declines mang.

bill
05-22-2005, 10:29 AM
Good lifts short and to point.

cphafner
05-23-2005, 09:31 PM
excellent sessions. Cops in Va. suck. I got my 1st speeding tickey about 10 mins from UVA.

RBB
05-24-2005, 07:49 PM
debussy - i'll get some pics up soon as i get around to getting a new digi cam.

cocoa - thanks bro.

bill - thanks man. i like to keep the sessions pretty short.

cphafner - yeah they suck. and the bad thing about va is radar detectors are illegal. one of the only states too.

5/23/05
Legs & Delts

Squats
345x8
360x8
375x7
315x20

Leg Press
8 pps, 3x8

SLDLs
315x8
335x7
350x6

BB Military Press
205x8
220x8
220x7

Felt really strong on the pressing tonight.

DB Laterals
40's, 3x8

debussy
05-24-2005, 09:43 PM
OUCH, 20 rep squats with 315 easy? How much weight are you going to move up to next time? I feel so pathetic with 175 x 20 haha.

Coke
05-25-2005, 05:15 AM
Nice effort, remained strong throughout!!

RBB
05-25-2005, 08:51 AM
debussy - my first three sets of squats are done narrow stance, ATF. the 20 rep set is conventional. i can do a substantially larger weight with the conventional stance. i quit going heavy with them about 5-6 months ago, but i was repping 455-460 for about 6 reps at the time. there's no way in hell i could go 20 reps with 315 ATF.

Cocoa - Thanks again bro.

RBB
05-25-2005, 10:06 PM
5/25/05
Back & Bi's

BB Rows
325x8
330x8
330x8


Pullups
BW 3x8

Seated Cable Rows
220x8
220x8
230x6

BB Shrugs
405x8
410x8
390x8

DB Hammer Curls
65x6
65x6, little cheating here
55x6

Coke
05-26-2005, 05:15 AM
Fine back work and hammers RBB.

bill
05-26-2005, 08:15 PM
Nice workouts you must have a strong lower back for the bb rows, when you moving to 225 for milis ?

Chubrock
05-26-2005, 09:14 PM
Damn bro, first time I've ever been in here. You put up some big numbers. Nice job.

RBB
05-26-2005, 10:09 PM
5/26/05
Chest, Tri's & Calves

Cocoa - Thanks bro.

Bill - I don't know man, I'm tryin to keep the reps a little higher these days. I guess I could hit one set for 6 or so.

Chubrock - Welcome, and thanks bro.

BB Decline Bench Press
305x8
310x8
325x5
300x7

Benching was really tight tonight, felt pretty strong.

Cable Crossovers
160 lbs, 3x8

Skullcrushers
135x8
135x6
125x7

One Handed Cable Pushdown
70lbs, 3x8

Seated Calf Raise
4 plates, 3x10

Training has been going pretty well, I've been eating quite a bit though. Not an extreme bulk or anything, but I'm definitely putting on a couple of pounds. Once I cut and get really lean its almost impossible for me to not start bulking.

Coke
05-27-2005, 05:03 AM
U really be into those declines, can't get into them like I do everything else - maybe one day, lol...nice effort.

cphafner
05-27-2005, 05:16 AM
BB rows and declines are awesome as usual! Idaho, ouch.

RBB
08-16-2005, 02:46 PM
looks like i haven't updated this thing in months, but i'm gonna get the old journal back on track. i'm not gonna post my entire workouts anymore, just highlights of the sessions. training has been going extremely well, weight is about 225 lbs right now and i'm big time bulking. hit up the legs and delts last night

Squats
410 x 10 ATF, had a severe lower back pump after doing squats last night. I had to take about a 5 minute break before going into leg presses.

BB Military Presses
250 x 8

lower back at this point was too pumped to walk out of the damn gym. overall great workout, strength is shooting through the roof and i'm loving it.

cphafner
08-16-2005, 07:40 PM
your squats strength makes me so jealous, great stuff!

bill
08-16-2005, 07:46 PM
Yeah I've got some hate to share!

RBB
08-16-2005, 09:04 PM
cphafner - thanks bro, that's always been my best lift.

bill - i come back after awhile and the first thing i get is hate? lol, i'll take it. how's your training been going?

i've got one pic from about 4 weeks ago i'm gonna post. back relaxed shot, shoulders are pulled way back so its not really showing any width, but its something i'll have to compare to in the future. weight was about 205, i'm now around 225 and holding a lot of water :rolleyes: . try not to be blinded by the paleness.

Coke
08-17-2005, 05:17 AM
Plenty of thickness in that shot...I'd hate to actually see some updated ones, lol - doing great from the sounds of it.

bill
08-17-2005, 05:45 PM
I doing ok thanks. Now show some better pictures. Good traps, veins in the forearms and back looks thick. Now what out fit do you use the purse for. lol

RBB
08-17-2005, 08:56 PM
cocoa - thanks bro, i'm doing pretty well. no updated ones for a few weeks.

bill - i knew one of you ****ers would say something about the purse when i saw it in there. i live with my girlfriend, what else can i say.

did back and bi's tonight.

BB rows were 3 sets of 370, 8-10 reps
Followed by some cable work and pullups
Finished off with some hammer curls with the 65's, might try the 70's next week.

Here's another pic from about a month ago, I didn't like the way any of the front ones turned out, couldn't get set up and face the camera head on with the short timer. so i look all crooked or something, but i'll post it anyways. like the previous pic weighing about 205 here.

Coke
08-18-2005, 04:21 AM
Damn bro, thats a contest winning pic...no wonder U in this game.

RBB
08-18-2005, 04:59 PM
i doubt that, coke, but thanks bro.

hit up calves and abs tonight, followed by 30 mins. cardio. had to start that up unfortunately, and it was tough as hell due to the rapid weight gain. i should have started cardio a few weeks ago when i started my cycle, probably would have made it easier. but i'm gonna try to hit it at least 3 times a week from here on out.

bill
08-18-2005, 07:54 PM
Your in good shape bro! What has 20#'s done to the abs? Those rows are heavy yikes.

Coke
08-19-2005, 05:59 AM
Good deal on the cardio for great conditioning overall.

RBB
08-19-2005, 10:57 PM
bill - surprisingly little. obviously there is some bloat from water and food consumption, but actually i think they look better. somehow it seems as though i've dropped a little bit of bodyfat.

coke - i hate cardio, bro. but i guess its gotta be done.

hit chest & tri's tonight

switched up my decline bb bench to db flat bench.
hit two sets with the 140's, then repped out with the 130's on the last set.
finished with the hammer iso press 4pps x 3 sets and cable crossovers.
skully's were nice tonight, repped out 160 on all 3 sets.
finished up with some cable one hand pushdowns.

had some awesome workouts this week, and i hope i can continue to up the ante. nothing going on this weekend, just stuffing my face and relaxing.

bill
08-19-2005, 11:01 PM
Big wts your moving! How many reps w/140's?

debussy
08-20-2005, 04:14 AM
RBB, haven't seen you on WBB in a while man. Welcome back! How was the trip?

RBB
08-20-2005, 12:38 PM
bill - thanks man. 7 reps first set, then 6 2nd set.

debussy - what's up bro? i've still been on wbb, just got lazy with the journal. i decided to start posting in it again to keep track of my progress over the next couple of months.

hit 30 min. cardio this afternoon followed by some abs. it wasn't too bad today, better than the first time at least.

RBB
08-22-2005, 02:44 PM
had a pretty lazy weekend of just sitting around. 30 min. of cardio yesterday followed by some calf work. trying to get some more size on them. tonight will be legs and delts.

RBB
08-22-2005, 09:25 PM
highlights of the night:

Squats
415x12, first 10 were ATF

Leg Press was completely loaded with 45's and hit 3 sets of 6

BB Millitaries
250x10 followed by 255x6, finished up with 240x12

SLDL's
370x7 for 2 sets followed by 355x10

had an awesome workout tonight. weighed in at 228. kind of odd that i stopped my dbol last week and have acually gained more weight. don't know what to think about that, i figured i would have dropped quite a bit of water weight even with the test starting to kick in. lower back wasn't much of an issue at all tonight. i'm glad to get that **** out of the way, it was killing me.

Patz
08-22-2005, 10:40 PM
Wicked sets..

How heavy Is a leg press loaded with 45's?

Coke
08-23-2005, 06:10 AM
Completely impressed with the weights you are repping with...super bb shoulder presses, stiffies and atf squats!!

RBB
08-23-2005, 06:58 AM
mrelwooddowd - good question, i've never really bothered to figure it out. the one at my gym can hold 8 plates per side plus 5 on top. so about 945 lbs. it seems like i've used others that can hold a little more weight.

cocoa - thanks bro. trying to get the reps in and train like a bb these days.

debussy
08-23-2005, 12:28 PM
Holy god RBB, those military press are unreal. I'm with you on the reps... I'm going to start repping a little more as well. Maybe those bodybuilders are on to something? haha.

RBB
08-23-2005, 01:23 PM
debussy - yeah i think they are on to something, man. i usually like to go for heavy weights and low reps, but i'm gonna try to start squeezing a few more reps in there and see what happens.

RBB
08-23-2005, 08:47 PM
30 minutes of cardio tonight followed by some abs. i couldn't resist doing something since i was in there. seems like the cardio is already helping. feel like my bp and breathing is back to normal. last week everytime my heart beat i could feel it in my head, lol. back and bi's tomorrow.

RBB
08-25-2005, 06:55 AM
hit back and bi's last night. some of the highlights:

BB rows
375 x 10, 380 x 8

follwed these with some pullups and cable rows.

BB shrugs
405 x 10, 415 x 7, 365 x 18. tried to make it to 20, lol.

went to hammer curls.
70 x 5, 65 x 6, 65 x 6

finished up with some e-z bar curls to burn out. nothing spectacular, lower weight and higher reps. overall a very good workout, i'm quite sore today. and i'm pretty pleased with my progression thus far. gonna weigh in on friday and see if i've packed on a couple more pounds. i better have, cals are close to 6000 a day now.

Coke
08-25-2005, 09:04 AM
Damn good pull day...really went all out with them super high rep shrugs, lol - ace bb rowing - fine effort overall.

RBB
08-26-2005, 08:22 AM
coke - thanks bro. the shrugs killed me, my traps were so sore yesterday.

did another 30 minutes of cardio yesterday, which is getting much easier. tonight is chest & tri's, and i'm gonna weigh in.

getfit
08-26-2005, 08:36 AM
thanks RBB for the props in my journal :)

RBB
08-26-2005, 10:51 PM
getfit - no problem

trained chest & tri's tonight. the bad news was i was very tired all day today and had a so so workout. the good news is i'm up to about 230. that's 25-30 lbs gained in the last 5 1/2 weeks.

db bench press
140 x 8, 140 x 6, 130 x 9

finished with 3 sets on the hammer decline iso, and 3 sets of cable crossovers

skullcrushers
160 x 8, 160 x 7, 160 x 7

finished off the tri's with some cable pushdowns. not that great of a workout tonight, i added a few reps here and there over last week but nothing spectacular. work was hell this week and i think all the growing is making me tired. i probably need at least an extra hour of sleep everynight.

gotta go shopping this weekend. none of my work clothes fit, my ass almost exploded some pants today. other than that, i'm getting some rest. have a good weekend, folks.

JustinF
08-26-2005, 11:45 PM
I see you haven't lost any strength! As I expected, nioce work.

Coke
08-27-2005, 12:32 PM
I'm in awe with those db bench press numbers. Your bulk is going excellently - :thumbup: ...Thanks for the tips bro.

cphafner
08-27-2005, 08:53 PM
your workouts are insane. Doesn't outgrowing work clothes suck? I outgre my slacks last bulk. Now after cutting the bigger pants don't fit, adn I'm back to my old clothes. Now that I'm bulking again, the pants still fit, but I'm starting to out grow my shirts. Man I wish I could work in sweats.

RBB
08-27-2005, 11:40 PM
justin - thanks man, good to see you back posting again.

coke - thanks for the props. i haven't done db bench in a long time, its definitely a whole different thing than bb. i feel like it really works the pecs though.

cphafner - i hate it. the bad thing is i bought new clothes right around the beginning of the summer. then i decide to jump on my first cycle, and they're done. wearing sweats to work sounds like an excellent idea right now. i couldn't find any pants that fit comfortably that were any less than a 38 waist. i'm about a 32, and that just looks sloppy as hell when you cinch it up with a belt. think i'm gonna look into getting some tailored tomorrow.

hit the elliptical for 30 minutes today and did some abs. started out on the treadmill, but the shins started killing me. guess they're not use to the new weight.

RBB
08-30-2005, 06:51 AM
had a pretty good workout last night. highlights

ATF squats
415 x 10, 420 x 7

Leg press:
Full stack x 8 x 3. i gotta find a way to add more weight to this thing.

BB military press:
255 x 7, 255 x 6, 245 x 7

SLDL's
375 x 7, 375 x 6, 355x10

finished up with some db laterals and some hamstring curls. weighed in, and it seems like a gained a couple more pounds over the weekend.

Coke
08-30-2005, 08:24 AM
Over the top on everything here...dude U are getting surreal with it, lol - :D

debussy
08-30-2005, 12:44 PM
Wow 420 ATF? Did you get anyone staring at you?I know I would be...

Patz
08-30-2005, 03:04 PM
that's 25-30 lbs gained in the last 5 1/2 weeks.

uhh...WOW

Military presses are ridiculous! People at work HAVE to be noticing this..lol

RBB
08-30-2005, 07:24 PM
coke - thanks bro, strength gains are starting to slow up a bit. they're still coming, but not as extreme as a few weeks ago.

debussy - yeah people stare, but people at my gym probably stare at anyone actually using the squat rack. its a nice place, tons of equipment and big. but i think i've only seen about 2 or 3 other people in there that i would say really lift. tons of cardio bunnies and curl jockies.

mrelwood - thanks man. don't even ask about people at work. i've been catching a lot of **** lately. i heard all the steroid jokes and everything before i even started, now its getting ridiculous. guess i should expect it working at an accounting firm. no one there really understands the lifestyle, so i don't even try to explain anymore.

another 30 minutes of elliptical tonight followed by some abs. was pretty easy tonight. checked my bp today and it was back to normal, which is actually on the low side, so the cardio must be doing something.

Patz
08-30-2005, 08:26 PM
Make sure to post up some before and after cycle pics. I think I saw a pic of yo in the tattoo thread a while back..huge triceps I rmember!

RBB
08-30-2005, 08:33 PM
mrelwood - go to page 8 of this journal. i've got the same pic posted, and also a (bad) front shot taken the same day. i'll be sure to take some after as well.

MM
08-30-2005, 08:40 PM
Huge, strong, haet.

Nice work man.

Patz
08-30-2005, 08:52 PM
yeah dude you're huge...

lean too..

RBB
08-31-2005, 08:42 PM
MM & elwood - thanks for the kind words fellas.

back and bi's tonight:

BB rows
315 x 10, 380 x 8, 385 x 8.
315 feels so easy now.

followed these up with WG pullups and cable rows.

BB shrugs
415 x 10, 420 x 8, 375 x 13
for some reason i kept bringing the bar right up into my sack tonight. it was quite uncomfortable and i will try to avoid it from here on out. but i still got the damn reps in, lol.

E-Z bar curls
135 x 6, 135 x 5, 130 x 5
****, these were hard as hell. i haven't touched a bar to do curls in probably over a year. my bi's were fried after these, i'll definitely be doing these and dropping the hammers for awhile.

cphafner
08-31-2005, 09:17 PM
I missed those pics, looking awesome. Thick and lean. Thats what I want to look like eventually...gotta watch the sack, thats key!

Coke
09-01-2005, 05:47 AM
Forget that dude - at the rate you are going you can keep the hammers along with the ez bar curls...super bb rows!!

RBB
09-01-2005, 08:35 AM
cp - thanks bro. i've seen your picsl. if you're not there already, then you're pretty damn close.

coke - thanks bro. actually i picked up some 60's for a set or two of hammers after that. i could barely do one rep so i said **** it. i was done.

getfit
09-01-2005, 08:58 AM
cphafner - thanks bro, that's always been my best lift.

bill - i come back after awhile and the first thing i get is hate? lol, i'll take it. how's your training been going?

i've got one pic from about 4 weeks ago i'm gonna post. back relaxed shot, shoulders are pulled way back so its not really showing any width, but its something i'll have to compare to in the future. weight was about 205, i'm now around 225 and holding a lot of water :rolleyes: . try not to be blinded by the paleness.
holy back thickness! and tri's stand out looking great! :)

getfit
09-01-2005, 08:59 AM
oh and love the tat ;)

MM
09-01-2005, 05:48 PM
MM & elwood - thanks for the kind words fellas.

back and bi's tonight:

BB rows
315 x 10, 380 x 8, 385 x 8.
315 feels so easy now.

followed these up with WG pullups and cable rows.

BB shrugs
415 x 10, 420 x 8, 375 x 13
for some reason i kept bringing the bar right up into my sack tonight. it was quite uncomfortable and i will try to avoid it from here on out. but i still got the damn reps in, lol.

E-Z bar curls
135 x 6, 135 x 5, 130 x 5
****, these were hard as hell. i haven't touched a bar to do curls in probably over a year. my bi's were fried after these, i'll definitely be doing these and dropping the hammers for awhile.


Super strong workout man, BB rows are heavy as ****. I'd love to have your body/size, but I'm taking the slow way at the moment. Great ****ing work you sonofa... :windup:

RBB
09-01-2005, 06:35 PM
getfit - thanks

mm - good to hear man. i'm all for staying natural as long as possible. i believe i started out at about 140 lbs. 5-6 years ago. worked my way up to 205 before i decided to hit the sauce. i'm not saying i had reached my max potential, but probably somewhere close to it. seems like it comes to a point where size/strength gains are minimal, and you gotta make that decision. just make sure you educate yourself about your options.

just got back from 30 minutes cardio. weight was 232 tonight, so looks like i'm still gaining. next week will be the halfway point for this cycle with a gain so far of 27 lbs. i was looking quite bloated a few weeks ago, but my midsection appears to be leaning up a bit now. might take some progress pics in the next week or two.

Sidior
09-01-2005, 06:54 PM
holy jesus, cant believe I have not been in here before, great lifts man...also saw some of the pics on page 8 looking awesome, it may have been mentioned but what exactly are you running for your cycle?

Patz
09-01-2005, 09:16 PM
I can't fathom someone strong enough to barbell row a weight that is near my max deadlift. That is the uberest of uber....

Good stuff, man!

bill
09-02-2005, 03:57 PM
Super strong

RBB
09-02-2005, 11:12 PM
sidior - welcome, and thanks man. i'm running 12 weeks of test e @ 500 mg/wk. kicked it off with 30mg dbol/day for about 4 weeks. was going to go 6 with it, but the lower back pumps got to be a real pain in the ass during workouts. so i decided to drop it a little early.

mrelwood - thanks bro. i'm probably reaching my limits on the rows. i can't imagine going over 405 or so on them.

bill - where you been man? thanks.

chest, tri's, calves tonight:

db bench press
145 x 6, 145 x 6, 140 x 6
this was nice, moved up to the 145's for a couple of sets. i don't have much further to go on these, the gym tops out at 150's.

finished chest off with HS decline iso followed by cable crossovers.

skullcrushers
165 x 7, 165 x 6, 160 x 6

followed by a few sets of one handed cable pushdowns and some calf work. tonight's workout was excellent, much better than last week's push day. increased my bench and skullcrushers and managed to get a decent # of reps in. i'm ready for a nice 3 day weekend.

Patz
09-02-2005, 11:14 PM
DB benchin is crazy! 70's roll me over..lol

MM
09-03-2005, 07:46 AM
You need to enter PL competitions man. Your strength is serious.

Coke
09-03-2005, 09:23 AM
Skullcrushers really rock but are tough on the elbows...db's go up to 160lbs at my gym, you'd crush those!!

Sidior
09-03-2005, 12:32 PM
145s are enormous....nice session man

cphafner
09-03-2005, 03:57 PM
Thanks for teh props RBB, but now I'm back to s soft flabby 180 lbs.

Those DB presses are sick. I've only seen a few guys hit heavier than that, and they were aspiring pro's! Sick stuff.

RBB
09-05-2005, 09:20 PM
mrelwood - thanks man, i'm really liking the db presses these days. seem to hit my chest better than bb.

mm - thanks, but i don't think that will be happening anytime soon. i'm busy enough, entering competitions is the last thing i have time for right now.

cocoa - i doubt it bro, i could maybe hit a couple with the 160's. skully's never really bother my elbows even when i go heavy.

sidior - thanks bro.

cphafner - thanks bro. i'm stronger on the db's than i am with a bb flat bench. think a lot of it has to do with a shoulder injury (dislocated years ago). flat bb bench really bothers it, and nothing else. decline bb bench is fine. i can load up heavy and crush it.

had a great leg, delt workout tonight:

ATF squats
415 x 10, 420 x 8, 430 x 8
didn't go ATF on the last set except for the first 3 or 4, i can't remember. but i was well below parallel. will probably stick with this weight for a few weeks until i can get a few more in.

Leg Press
Stacked x 10 x 3

BB Military Press
255 x 8, 260 x 5, 250 x 6
damnit, i really wanted 6 on that second set but couldn't quite pull it off. need a spotter on these.

SLDL's
375 x 8, 385 x 6, 365 x 8

great workout, felt strong today. i really pushed it on the squats and militaries.

getfit
09-06-2005, 02:32 AM
ATF's look absolutely incredible well done RBB! :)

getfit
09-06-2005, 02:33 AM
DAMN you're STRONG!

Coke
09-06-2005, 05:32 AM
Maybe you could get some folks to hop on top of the leg press since its all maxed with plates, lol...great workout!!

RBB
09-06-2005, 08:58 PM
getfit - thanks for the props. gotta love the ATF's, nothing like not being able to sit down the following day.

coke - good idea bro, i've been thinking about how i can add more weight to the damn thing.

did 30 minutes of cardio tonight followed by some ab work. since this is the halfway point of my cycle, i took a couple of pics tonight. once again, not the greatest quality but i'll post them. so here's me at about 230, fat and bloated. i'll try to get some pics of the wheels up later but they're up to par, if not overpowering the rest of me.

Patz
09-06-2005, 09:29 PM
I compared to the page 8 pics..

Front shot looks as big as page 8, and you were flexing in page 8!

Back shot is very noticeably wider, with lotsa fullness in the traps and shoulders. LOL...the bloat is most noticeable on your triceps, since they stood out so much before. Now, they just look normal..lol

Excellent progresss, man..

Coke
09-07-2005, 05:29 AM
Man, you have really bulked up but at the same time kept a great deal of hardness...should be very pleased.

MM
09-07-2005, 08:04 AM
RBB, you're ****ing ridiculous man. Leg strength is amazing, props on those ATFs. Wow.

bill
09-07-2005, 08:44 PM
Big scary wt your moving!!!!!