Uh...lifting and eating and other stuff

[tholian8]

Great workouts. You beeeg strongk boy.

I'm inspired. :strong: :strong:

[getfit]

*bounces quarter of rob's squatter butt* ;)

[Pup]

Tholian...welcome to my journal and thanks for the props.
Sylvia...*shakes ass*

Diet
High protein/mod carbs/mod fat (probably 40/40/20)

Training
3 board press 135x5, 185x3, 225x3, 255x2, 275x2, 295x1
floor press w/dbells 50x5, 60x5, 70x5
shoulder press 140x6, 150x6, 160x6
wrist curls 75x12, 3 sets

cardio
20 min @ 12% grade on treadmill

peace

[getfit]

Yo, nice work rob :)

[getfit]

is this tempting ?:D

[galileo]

Impressive all around, Pup.

[Severed Ties]

Looks like you've made some good progess since I last checked in....keep it up bro.

Ry

[ElPietro]

Rob you coming to the arnold this year? I'm afraid I'm gonna have to insist if you hadn't planned on it.

First bottle of tequila and/or jager is on me!

[rookiebldr]

*tosses trout

[Pup]

Sylvia...thanks...and yea, that does make me hungry
Christian...thanks buddy
Ry...likewise man, good to hear from ya again
Sir Pietro...the thought has crossed my mind, pending finances teh pup will be there
Jeff...is that braised trout?

Diet
Mod carb/cal

Training (shortened session)
speed pulls 235x3, 8 sets, 30 sec b/w sets
deads 315x3, 365x2, 405x1, 425x1, 445xmiss

I'm still not real thrilled with deads...next wave i'll be implementing more speed pulling and some rack pulls from the 2nd and third pins.

Peace

[Built]

I love rack pulls.

You go to the Arnold and I suppose I'll just have to figure out a way to get there myself.

Hmmm.... I suppose having you as a bodyguard is like leaving the mouse in charge of the cheese...

[getfit]

:clap: to the ARNOLD :D

[Built]

You gonna be there, getfit?

[getfit]

yep, i don't miss the arnold :D

[Built]

Okay, I have GOT to figure out a way to make this affordable...

[Pup]

Built and Sylvia...amen ladies.

Diet (will post up later)

Training
speed bench 160x3, 9 sets, 30 sec b/w sets
cgbp off 2 boards 185x3, 205x3, 225x3
rope pushdowns 70x6, 3 sets
bent over laterals (one arm cable) 25x10, 3 sets each arm

Cardio
20 min @ 12% grade, then 3 minute cooldown

peace

[getfit]

nice rob, all is well? :)

[Pup]

All is well...minus the still not having a job thing yet...but training is on point and diet is in the groove.

[Pup]

Diet...pretty sporadic today, had a job interview.

Training
box squats 205x2, 8 sets
pull-throughs 150x8, 3 sets
single-leg leg press 2ppsx8, 2pps+25x8, 2pps+35x6
calf press 2ppsx24, 4 sets

Peace

[getfit]

yes, reply in my journal ;)


nice rob, hope all went well

[Severed Ties]

Always bro, I'm still around...getting strong like bull but fat as one too,lol...

Ry

[galileo]

I like it better when someone else is performing the box squat. :cool:

[Pup]

Sylvia...lol
Ry...same boat amigo, i really need to drop 20lbs
Christian...hehe

Diet...sporadic and teh suck, will have back on point by monday

Yesterday's Training
band presses, 185+avg tension bandsx3, 5 sets
pushdowns w/band, avg tension bandx10, 3 sets
rotator cuff work
preacher curls 65x8, 75x8, 85x8
forearm curls 75x12, x12, x12
plate pinches 45x10, 35x10, 25x12 (basically a drop set)

...my calves are still toast, right one feels like it has a golfball size knot in it...so if it loosens up i'll try to do some deadlifting today, if not, no dice til monday's session.

[getfit]

nice work rob,we can all have our sucky diet days, just mine are way to often :p

[Pup]

Sylvia...true, but I'm carrying way too much bodyfat to let myself get sloppy with teh diet

I did end up pulling saturday...did some sumo speed pulls w/225 and a bunch of ab work.

Diet
Mod carb/cal (~3k, 300p/300c/65f)

Training
bench (3rm) 225x3, 235x3, 245x3, 255x3, 265x3, 270x2
3-board 275x3, 285x3, 290x2
2-board 225x3, 250x3, 265x2+1
SM shoulder press 105x5, 125x5, 145x5, x5, x5
rear delt flyes 20x8, 25x8, 30x8

Cardio
20 min @ 12%, 3.9mph, 325kcals

peace

[Focused70]

Okay, I have GOT to figure out a way to make this affordable...

Well as long as the hotel *cough* doesn't cost $50 each way from the airport, I don't think it'll be a problem.

My jaw dropped when I found out how much it cost the first time.

And you thought NYC cabs were expensive.

[YoBrickWall]

hey pup pm me what time of day you workout and what bodypart so i can figuire out when we can meet up.. as of now i plan to hit it about sixthirty pm..

YBW

[getfit]

i was going to tempt you with a very tasty pic.

But since you're cutting i found this one :p

nice work rob:)

[Pup]

Stash...everything is expensive
YBW...pm sent, disregard the thing about training today, i'm a dumbass and thought you were already back in the WB
Sylvia...why thank you my dear

Diet
Mod carb/cal

Training
Squats (3rm) 315x3, 335x3, 355x3, 375x3, 395x3
Box squats 225x2, 6 sets, 30 sec b/w sets...goal on these is to work up to 12 sets
High bar GMs 225x3, 245x3, 265x3, 285x3
Calf press 2ppsx20, 4 sets
Side bends 50x10, 60x10, 70x10

Cardio
10 min on elliptical 120kcals
5 jump rope intervals 30 sec on/off

peace

[getfit]

well done rob :)

[heathj]

nice squatting biznatch.

[Pup]

Sylvia...thnx darlin
Heath...wr0d

Diet
Mod carb/cal
*kicking around some ideas in my head about tweaking this around my 3/1 schedule, upon conferring with those smarter and better looking than myself, i will post up the proposed plan*

Training
speed pulls (sumo) 225x3, 8 sets, 30 sec b/w
Rack Pulls
2nd pin 315x3, 365x3, 405x3, 455x3, 495x1
3rd pin 405x3, 455x3, 495x1, 545xmiss
static squats 30s in each handx30sec, 40s in each handx30 seconds

Cardio
20 min on treadmill, 12% grade, 350kcals

peace

[getfit]

nice and strong session rob, well done :)

[lilmase1153]

That is a sick squat, Followed by some insane GMs man, You were most def right that I need to start training my core.

I dont think I could even do 135 on GMs without breaking my neck or falling on my face :(

[harv]

Sick rack pulls man!
How far down / ROM is 2nd pin and 3rd pin?

[YoBrickWall]

hey pup will be there shortly... also im suppose to ask you how your calves are feeling?

YBW

[rookiebldr]

good to see your numbers back up there. Next up some new prs!

[Pup]

Sylvia...thank you :)
Mase...i learned the hard way, try working up to 405 for reps, than having to drop down under 300 for 2 years.
Harv...2nd pin is about 2/3 up my shin, 3rd pin is just below knee level
YBW...you must have talked to Doug, i had a golfball sized knot in my calves for 3 days
Rook...I'm workin my tail off, hopefully it pays off

Diet
Mod carb/cal *got diet sorted, will post plan tomorrow*

Training
Reverse CGBP (3RM) 135x5, 185x3, 205x3, 225x3, 245x3
3-board (3rm) 225x3, 250x3, 270x3, 285x3
2-board (3rm) 225x3, 245x3, 265x3
1-board (3rm) 225x3, 235x3, 245x3
bb rows 165x8, 3 sets
shrugs 405x8, 3 sets

Cardio
X-trainer, 20 min, ~65rpm/minute, level 1

peace

[getfit]

nice work rob, hope all is well :)

[Pup]

Sylvia...thank you, all is quite good...hope you're having a nice weekend.

Ok, so i said that i would post the tentative (i say tentative b/c y'all know how much i change my mind about everything) diet plan and so i am.

I've been conferring with my trio of diet experts (the honorable Borris, ST and Galileo) and have been trying to figure out a way to optimize fat loss, see some drop in scale weight (both because i have a weight class to make and because i need to see some kind of quantitative progress) and maintain strength. Each had some unique ideas and I think i've found something that could accomplish all those goals.

Monday-Wed: UD 2.0 style (between 1200 and 1400kcals)
Thursday: Refeed UD 2.0 style (~5000kcals, 60/20/20 c/p/f)
Fri-Sun: ~3000-3200kcals (500-300kcals submaintenance), 40/40/20 p/c/f

Normally...i prefer to have an actual cheat day, but i'm finding out that I train better and feel better when i keep the refeed choices lower fat and higher carb.

My main concerns with the program are in the strength department, Monday and Tuesday are heavy bench and squat days, if i'm to maximize those sessions, i have to make sure the carb consumption Thurs-Sun is enough to keep training intensity at a maximum during those days of severe calorie deficit. So, with that being said, if any of you have some suggestions for those higher calorie days (in terms of total kcals or ratios) feel free to add your input.

Lastly...supplements. I hate supplements, i always have and i always will, but when dieting they are a necessary evil. So, per some suggestions i've decided to add the following into my plan.

Nitrean (i already supplement with protein powder, but thought i'd give this a try)
ETS
Hoodia (the raw bulk form from 1fast)
Thermo (i got the basic cuts from designer, was pretty cheap)

I'm hoping the hoodia works for cravings and appetite suppression...as that is the one variable that always kills my dieting attempts.

Comments and suggestions are welcome.

[bill]

Pup good luck on the diet. Are weigh ins a day or some good amount of time before the actual lifting? So you dehydrate and then gain back more wt?

[Pup]

Thanks Bill...with APF (the federation i'm going to lift under) the standard protocol is for the day of the meet so i can't go that route unfortunately.

[YoBrickWall]

eat pizza

YBW

[bill]

YBW with sound advice! lol

[Pup]

YBW...yea, great f'n advice :shoot:
Bill...if i had his metabolism, i wouldn't need to diet

Diet
M1
1 english muffin
2 egg whites
1 whole egg
1/2 cup ff shredded cheese

M2
protein shake

M3
same

M4
8oz lean turkey breast
1 can green beans

Training
bench 225x3, 250x3, 260x3, 270x3
3-board press 225x3, 250x3, 270x3, 290x1+1
incline bb press 185x5, 205x5, 225x3 (first time doing these since june)
wrist curls 75x10, 3 sets
plate pinch superset 45x12, 35x12, 25x12
ab work

Cardio
AM sprints + walking
PM 15 min on bike, ~100rpm, level 5

peace

[getfit]

incline bb press whoa! nice work rob.

[briancurran01]

nice work pup...i wish i had that kinda strength when low carbing.

[Pup]

Sylvia...thanks, felt good to do those again
Bri...training on low carbs sucks

Diet
M1
-1 english muffin
-2 egg whites
-1 whole egg
-1 slice roast beef
-1/4 cup shredded cheese

M2
-1 cup cottage cheese
-1/2 cup pineapple

M3 (during training)
-1 scoop protein

M4
-6oz turkey breast
-1 can green beans

M5 (root beer float shake)
-2 scoops protein powder
-1 cup LC choc milk
-1 can diet root beer

Training
squats 135x5, 225x5, 315x3, 350x3, 375x3, 400x1 :mad:
box squats 225x2, 8 sets, 30 sec b/w sets
high bar GMs 225x3, 245x3, 265x3, 290x3
abs

Cardio
20 min on treadmill

notes: my squat was piss poor today, 400x1 is pathetic, last week 395x3 was easier than a Delta Zeta on homecoming. I attribute this to day 2 of very low calories. Next week i'll have my ME pull day on tuesday and move squats to Friday after my carb load to see if that makes a difference. I can bench and pull on no food...but squats require energy.

peace

[getfit]

still good effort rob, it happens :)

[Pup]

Sylvia-Thanks...just really pisses me off when i miss a target rep range.

[lilmase1153]

Cutting is teh suck... Your training has been going good, I dont think 400x1 is anytihng to be too dissapointed about I know how it is since we can never be to satisfied.

Great training pup, hope the diet works for ya, cause I am 2 weeks deep and I cant stand this ****

[briancurran01]

i cant even fathom 400xanything on squats bro.
lifting on low carbs makes me feel like a girl lol

[getfit]

where'd you go rob? no update? or taking it easy for a few days :)

[Pup]

Mase...i concur
Bri...you and me both man
Sylvia...not a chance, just chillin the past few days

Diet
mod carb

Training
speed pulls (sumo) 230x3, 8 sets
2nd pin rack pulls 365x3, 405x3, 455x3, 495x1.5
3rd pin rack pulls 405x3, 455x3...low back said f u after this set so i stopped
preacher curls 65x6, 85x6, 105x4

cardio...2 mile walk outside...was nice

peace

[briancurran01]

nice work dude...

[getfit]

:clap: nice rob :)

[lilmase1153]

A nice 2 mile walkout side huh, Was there beach involved? If so thats my kinda date, CHeap and easy :D

[bill]

Good work that root beer shake sounds good. lol

[harv]

Great rack pulls...my lower back tells me the same thing when I do them lol

[Pup]

Bri...thnx (let me know how my suggestions worked out for ya)
Sylvia...:)
Mase...no beach, but i did rather enjoy getting checked out by all the hotties
Bill...it is, you should give it a try
Harv...thanks man, those rack pulls are murder

Diet
Higher carb/moderate calorie

Training
reverse cgbp 230x3, 240x3, 250x1.5
2-board 225x3, 245x3, 265x3, 285x1.5
incline db press 70x5, 80x5, 90x4
pushdowns 70x8, 80x8, 90x8
abs

Cardio
20 min on treadmill, 5 min warmup, 10 min at 6mph, 5 minute cooldown

peace

[getfit]

damn strong rob! nice work. :)

[Pup]

Sylvia...thanks :)

Diet
Mod carb/cal

Training (starting 2 weeks of deloading...explanation to follow)
Olympic squats 265x3, 3 sets
Sumos 315x3, 3 sets
Bench 225x3, 3 sets
ab work

Cardio
20 min on treadmill

Update
Ok, i feel like i'm hitting the wall on my numbers not to mention my lower back (specifically the portion of the low back that is next to the erectors and attaches to the top of the glutes) is completely shot. So, for the next couple weeks i'm going to do some low volume, relatively light deloading. I'll keep the cardio up and try to move some decent weights, but i need to let my CNS and my "core" recover from the brutal ass workouts i've been hitting as of late. Diet will still remain tight, but since the training isn't as hard, i'm gonna calorie cycle and carb taper during the week, no sense doing my UD2 variation if the depletion day sessions aren't that hard.

peace

[getfit]

take care of yourself rob, thanks so much for the link you've sent me i've been reading up on it, we can talk more about later on :)

yeah for sumos :D

[heathj]

nice reverse grip cgbp...sounds tough! I assume someone is helping you lift the bar off?

I agree with you on the intense workouts lately. I have been hitting it hard as well and it never hurts to take a little break in intensity.

[Pup]

Sylvia...totally, gotta listen to the body. Hit me up whenever, I'd love to discuss that routine, cause i'm trying to figure out how to set one up for myself.

Heath...once i get over 225 I use a spotter b/c unracking becomes difficult, lot of strain on the wrist. A few weeks of deloading is long overdue for me, i've been kicking ass for about 16 straight weeks, time to rest and let the body heal.

Ok...for those of you that actually know how to cook. I'm working on trying to make a pizza crust similar to a Chicago Deep dish but w/o out the garbage ingredients. I have yet to find a self-rising whole wheat flour (probably because they don't make one). If any of you have developed a good deep dish crust recipe that's whole wheat/whole grain and wouldnt mind sharing it i'd really appreciate it.

[briancurran01]

hey rob do you have aim? i wanted to discuss that 5x5 routine a few tweaks i was thinking about.

[Pup]

Diet
Mod carb/cal...still need to get the hang of this carb tapering thing

Training
box squats 225x2, 8 sets...super fast
standing military press 95x5, 3 sets...*yawn*
chest supported rows 2px5, 2p+15x5, 2p+25x5
calf press 2pps+25x20, 4 sets

cardio
20 min on stairclimber *roller coaster program*

post workout cardio
90 min getting the **** kicked out of me by my three nieces, they think i'm a human jungle gym

peace

[getfit]

hehe HUMAN JUNGLE ;)

nice work rob as per usual :)

[lilmase1153]

Kids are great, I have 2 nephews who love to see how much they can hurt me by jumping from couches and landing knees first into my back. Of course it hurts but I cant let them know that little bastards..

nice w/o, Any resaon you only do 2 reps on box squats?

[Pup]

Sylvia...*snicker*
Mase...I love kids, hopefully I'll be lucky enough to have a couple of my own someday. The doubles are basically a westside thing, 8 sets of them, with thirty seconds between sets...the explosion off the box is as hard as you can rock out of the hole, you'd be surprised how fast your heart rate goes up just from doing doubles.

[lilmase1153]

Oh ok I see. Well with 30 seconds of rest It is almost like 1 Giant set, just with a Rest/Pause method..

Kids are awesome but I am in no hurry to have my own, but when I do I can only hope they are as great as my lil bro and nephews..

[galileo]

Does beer fit in your diet?

[Pup]

Mase...pretty much like a giant set
Christian...if that beer is guinness, than yes

Diet
bleh...traveling day, back on point tomorrow

Training
Oly squats 275x3, 5 sets
bench 245x3, 5 sets
chins 3x5, bw
preacher curls 65x6, 85x5, 105x2.5
forearm work (wrist curls w/bells, plate pinch drop set afterwards)

Cardio
20 min on treadmill

peace

[lilmase1153]

You can actually drink Guiness? I try but I just cant swallow it, Its like I drink and go to swallow and my throats like F you that **** aint going through me..

Anyways, Nice work on the oly squats, I've been thinking about starting those up after I'm done with my cut..

[galileo]

Mmmm guinness.

Everything's lookin good man. I need to get my strength levels back up. :(

[Pup]

Mase...i'm half irish (and in a former life i totally think i was a druid priest...lol), the oly squats are nice because my low back is torched and those don't put much strain on em.

Christian...thnx, still taking it easy...but once i pick it back up i see a 405 Oly squat in my future.

[getfit]

:hello: I HOPE YOU'LL HAVE A NICE WKND ROB :)

[Pup]

Sylvia...weekend was good...football was watched...life is good :)

Diet
Low carb...meh

Training (2nd week of deloading, good ole WSB starts up next week...yay!)
Oly Squats 275x3, 5 sets
Bench 245x3, 5 sets...significantly faster reps this week
Chest supported row 3px5, 3p+25x5, 4px4 (last set was not exactly strict)

Cardio
AM-walk through town
PM-20 min on treadmill

peace

[getfit]

nice work rob :)

[YoBrickWall]

hey pup- flying in friday morning.. i might go to the gym friday night or start on monday..Aarica party is saturday night ill pm my cell.

YBW

[lilmase1153]

Damn good work there big buddy

[galileo]

A 405 oly squat would be ****ing great. I know you'll get there, you have phenomenal strength, pound for pound.

I'd be lucky to get 225 on my oly squat right now. I'm so damned weak.

[Pup]

Sylvia...gracias la senorita hotness
YBW...just hit me up, if you wanna train friday night i'm up for it
Lil Pimpin...thanks bro, just trying to keep pace with you
Christian...thanks, i want to be the first guy in my gym to hit a 405 Olympic squat...your strength will come up, part of what ails you is motivation to hit the big iron...you have to own the weights like you own your diet.

Diet
Moderate carbs/kcals
*i think i need to start a fitday thing*

Training
box squats 235x2x8, 30 sec b/w sets *FYI...i use a 10 inch milk crate with a 45lb plate on top which comes out to about 12 1/2 inches*
standing miltary press 135x3x5...pretty easy...i think i'll cycle these in on DE bench days with the WSB routine
sumo deads 275x5x3...pretty fast, but kept it light cause low back still is tight

Cardio
20 min on treadmill...~300kcals, kept heart rate around 160

peace

[getfit]

i've never done box squats rob, but willing to try them, i think i can handle it ;)

nice, as per usual :)

[Pup]

They really thrash your hips hard. I like the short rest periods between sets because it makes the exercise more intense, if i were taking 2-3 minutes between sets i'd be using significantly more weight. The other upside to these is that it really gives me substantial explosion out of the hole when i'm using a powersquat technique...i havn't really tackled the big weights on Oly Squats to know if the box squats are helping there also, but i'm sure there is some benefit.

[briancurran01]

nice work on the diet and training bro.

[Severed Ties]

Thinks are coming along Rob keep it up

Ry

[lilmase1153]

Keeping pace with me phhhssst. I think its the other way around big guy.. Great work once again.

Oh I was thinking of starting box squats and I was wondering what stance you go with while doing them? I've seen people do a very wide stance on them but I've also seen practically feet together. which would you reccomend?

Sorry for all the questions

[Anthony]

I'm too lazy to read ... summarize for me bro. Current situation, goals, etc, etc, etc.

[Pup]

Bri-thnx man

Ry-it's always a work in progress, but i'm getting there

Lil Pimpin-ask away man. I do my box squats with my feet out to the edge of the rack and my toes pointed forward as this puts the most stress on my hips and adductors, which is where i'm trying to strengthen on this particular lift.

Antonio-current goal right now is to get as strong as i can while consistently dropping pounds and bodyfat...my goal is 181 by march with a 1600 total...i'm currently deloading then starting up some WSB next week...tentative plan for that is 3-4 3 week cycles, then 1-2 weeks of deloading depending on performance and CNS trauma.

[Anthony]

**** bro, 1600 is some damn good weight!!

[Pup]

Antonio-It's the goal anyways, i still have a lot of work to do to get there.

Yesterday's stuff

Diet
went well up til last night...went out for the first time in months, drank a few beers and enjoyed myself

Training (last day of fluff training)
Oly squats 315x3, 5 sets
Bench 255x3, 5 sets
db curls 25x10, 30x10

am cardio

Today and Tomorrow are rest days, monday begins hard training

everyone have a good weekend

[lilmase1153]

Yeah hardcore monday... Cant wait to see you get your goal of a 405 oly squat.. that will be sick


Nice work Pup, Its good to hear your also having fun while training sometimes you just gotta get hammered to put things into perspective :D

[getfit]

yep, i'm with masey, looking forward rob.Are you starting the 5x5?

[Pup]

Mase...too true my friend, a good drunk is sometimes what the doctor ordered.

Sylvia...actually i decided to roll with a 12 week WSB template. I did this for 2 reasons, first being that after 12 weeks i'll have a very good idea if i'm getting that federal job or if i'm going back to school, if i'm getting the job, i may have to change my training depending on when i head off for training...second, i wanted to give Westside a proper try and see if the conjugated periodization really does help my big three lifts.

Training
ME Bench
2-board press 225x3, 245x3, 265x2, 285x1, 305x1 PR!
skulls 65x6, 70x6, 75x6 (90 sec b/w sets)
pushdowns 80x6, 85x6, 90x6 (90 sec b/w sets)
bb rows 135x10, 145x10, 155x10 (90 sec b/w sets)

Diet
moderate carbs/maintenance cals

Cardio
AM-2 mile walk
PM-10 min on x-trainer at level 5, then 10 min on treadmill at 15% grade

Thoughts
Compared to my pushing strength, my tricep isolation movements are incredibly weak, i also noticed some serious pain in the lateral head of my triceps when doing skulls, i thought i was my elbow at first, but the actual head of the tricep hurt like a bitch.

Peace

[lilmase1153]

Hardcore like a MoFo.. Great PR Pup, I'm sure there will be plenty more to come.


So a Federal job huh, What exactly does this job Entail? No worries if you do not wish to speak about it, I dont wanna jinx it..

[Pup]

Mase...thnx bro. I don't mind mentioning it on here. I'm taking a test Dec. 13th for a job with ICE (immigration and customs enforcement), if i score high, pass through an interview, etc. then i would be sent to Georgia to the Federal Law Enforcement Training Course (FLETC) for 12 weeks, upon completion I would be stationed in one of the "hubs" i chose when i did my initial application. If i don't get this job and no other jobs turn up, I will probably go back to school (finish my law enforcement certification).

[lilmase1153]

Wow that is bad ass Pup, But now I better be extra nice to you since I am mexican and I dont want you to send me away with Ectx......

I was actaully thinking of getting into that profession myself, I have 2 uncles who are both Police officers or Detectives now. I have been on quite a few ride alongs and I gotta say it would be a very interesting job. One that I do not think I could get bored of either..

Good luck on getting the job, btw which Hubs did you elect go to if selected?

[Pup]

LMAO...I wouldn't send you away, maybe Rene, but not you.

My dad was a cop for 20 years. It's a profession i've considered off and on all my life...the thing that is appealing to me about it now is the relative level of job security and the general support of the fitness lifestyle.

I picked the D and Chi-town...I'm a midwestern boy, I don't like the kinda heat y'all have out west, too damn hot for me.

[getfit]

hope it goes well rob, i wish you luck, i'm off now :p

[lilmase1153]

Mid west you guys have illegal immigrants there? We need help here in Az maybe you can come down and clean up the place....


You will do great bro, just keep the positive attitude :D

[galileo]

Rob needs no luck.

[Pup]

Sylvia...thanks darlin
Mase...you are thinking more in terms of border patrol than immigration and customs.
Christian...correct, i make my own...although as of late i think my magic wand is drunk

Training
DE Squat
Box squats 235x2, 8 sets
leg curl 120x10, 3 sets 60 sec b/w
sldl 185x10, 3 sets, 60 sec b/w
calf press 2ppsx25, 60 sec b/w
shrugs 315x10, 60 sec b/w
preacher curl/spider curl superset 65x6/25x6, 3 sets, 60 sec b/w

Diet
mod carb/maintenance cals

Cardio
PM
-10 min on treadmill at 15% grade
-20 min on bike, strength program, level 5 (holy hell, this is so hard its st00pid)

peace

[getfit]

ah, i'm enjoying my pasta while reading your session ;)

nice work rob

[Pup]

Sylvia...I hope that pasta goes straight to your ass! *giggle*

Training
DE Bench
Speed bench 145x3x9 (wide, medium, narrow, 3 rounds, 30 sec b/w sets)
standing bb military press 135x6x3, (90 sec b/w)
pushdowns 60x15, 65x15, 70x15 (60 sec b/w)
weighted crunches 30lb db, 3 sets of 25

Diet
mod carbs/maintenance cals...you know, the usual

Cardio
20 min on bike, lvl 5, strength program...this thing makes my quads cry

Hope everyone had a nice thanksgiving :)

[Anthony]

Good luck on the test, wanksta. That's some sweet board pressing!! Congrats on the PR!

[getfit]

haha, if you only knew how many times a week i eat pasta ;) it gives me strength :D

nice work rob, hope you enjoyed your thanksgiving feast

[Pup]

Antonio...thnx bro
Sylvia...thnx, turkey day was nice, ate lots of diet forbidden food

Diet
cals a lil low so far, will try to hit maintenance by end of day

Training
ME Squat
Oly Squat 135x5, 225x3, 315x2, 335x1, 345x1, 355x1
leg curls 130x6, 140x6, 150x6, 160x6 (60 sec b/w)
bb curl ss w/hammer curls 95x6/35x6, 95x6/35x6, 95x2/35x4 (talk about hitting the wall) (90 sec b/w)
chest supported rows 3 platesx5, 3 sets (60 sec b/w)
SLDL 185x10, 3 sets (60 sec b/w)

Cardio
20 min on bike, endurance program, lvl 5

peace

[getfit]

sweet, i'm glad you enjoyed, ahh teh gunz pumpage ;)

nice work as per usual rob :)

[Pup]

Sylvia...my arms still hurt

Diet...teh usual...trying to rock it out a bit more Berardi style, although i'm still skeptical of his "metabolism chases intake" theory

Training
ME Bench
2-board 225x3, 255x3, 275x2, 295x1, 315xmiss (couldn't drive through the stick point)
skulls 70x6, 80x6, 90x6
pushdowns 85x6, 90x6, 95x6
bb rows 140x10, 150x10, 160x10

Cardio
10 min on bike (legs started cramping)
10 min on treadmill

Other stuff
I have a job interview tomorrow, everyone keep your fingers crossed.

[getfit]

good luck rob, hope everything goes well :)

[Pup]

Sylvia...got the job...wee!

Diet...on point

Training
DE Squat
Box squats 245x2, 8 sets
GMs 135x10, 3 sets (power squat bar placement and stance)
Leg curls 130x10, 3 sets
Calf press 2pps+25x25, 3 sets
Shrugs 315x10, 4 sets
Preacher curl SS w/Spider curl 75x6/30x6, 75x6, 30x6, 75x6/30x2 (boing!)

Cardio
20 min on bike

peace :)

[getfit]

EXCELLENT ROB :)

i'm very happy for you, great work :)

[-TIM-]

Nice looking workouts Pup. Those box squats ain't too shabby.

[lilmase1153]

Whoa so you got the job? When do you leave for training? Congrats Pup, Oh and nice oly squats back there thats some good ****..

[Shankerr]

Very nice Puppy ;)

Gonne be checking in on this one more often now, hehe

[Pup]

Sylvia...thnx :)
Tim...the hard part about those box squats is the 30 seconds b/w sets
Mase...not the job you're thinking of, i still take the test in two weeks, this job was sales...but not really what i was looking for and their concept of limited positions was 15 friggin people to do sales in a very small area, chances of actually making good money were slim, at least i know i can interview well...i'm gonna nail that exam though, no way i'll be denied after scoring high on that test plus the grades i made in college
Shane-O...good to see ya in here, i feel bigger already ;)

No training today...tomorrow is DE Bench...wee!

[Pup]

Diet...yup (i'm getting strangely accustomed to eating clean-er w/o needing hardcore cheats)

Training
DE Bench
speed bench 145x3x9, wide, medium, narrow (30 sec b/w sets)
standing bb press 135x6, 3 sets
pushdowns 65x15, 3 sets
weighted ab work

Cardio
5 min warm-up on treadmill
20 min on bike

Notes
If any of you who've got some experience with WSB would mind chiming in, i'm curious if i should be adding anything in on the DE bench day, I feel like i'm doing absolutely nothing (when you note that i'm doing 3 exercises plus weighted ab work that's not too far from the truth).

Side Note
If any of you ever visit T-Nation, i highly recommend reading Chris Shugart's new article on making the transition...i'd link it here but not sure if i'd get chewed out for "advertising". This article is gold and lays a good thought process for the newbie and advanced trainer alike.

peace

[getfit]

i'll wonder over there and have a look.

:)

[Pup]

Sylvia-Lemme know what you thought.

Diet...bit off today, some junk during the middle of the day and meal timing was off

Training
ME Squat
Oly Squats 135x5, 225x3, 315x2, 335x2, 355x1, 375x1, 385x1 (ouch)
leg curls 150x6, 4 sets
SLDL 225x6, 3 sets (so easy)
chest supported rows 3p+25x5, 3 sets
bb curl ss w/hammer curl 95x6/35x6, 95x6/35x6, 95x3/35x4 (one rep improvement)

Cardio
5 min warm-up on treadmill
20 min on bike

Have a good weekend everyone :)

[WillKuenzel]

Notes
If any of you who've got some experience with WSB would mind chiming in, i'm curious if i should be adding anything in on the DE bench day, I feel like i'm doing absolutely nothing (when you note that i'm doing 3 exercises plus weighted ab work that's not too far from the truth).

Side Note
If any of you ever visit T-Nation, i highly recommend reading Chris Shugart's new article on making the transition...i'd link it here but not sure if i'd get chewed out for "advertising". This article is gold and lays a good thought process for the newbie and advanced trainer alike.

peace

Might look into moving more back work in there or even doing some heavy(...ish/...ier) CG bench. I'll sometimes work up to a 2RM (or close) for a set or 2 in CG bench. I also do neglected shoulder work on DE bench day as well.

[Pup]

Thanks Will...that gives me a few ideas to make that day seem more like an actual training session.

[getfit]

i read the article and saved it rob, i'll have to say it's golden, some excellent points he makes.

[getfit]

rob, if you go through his web log he has some pretty interesting things to read on

[Pup]

I've read a great deal of Chris' stuff, his writing appeals to me because he's not some genetically gifted freak, he's been down the road of the endomorph and knows exactly what it's like to bust your ass for 6 months, relax for a few weeks and have half of what you took off come back on.

I'm glad you enjoyed the link, he's one of my favorite authors in the industry.

[bill]

Pup on DE day you could add some light flyes or pec deck. Doing speed push ups w/ a 2-3 sec pause at the bottom and then exploding up seems to help me. Seen a couple of advanced guys talking about having strong pecs and recommending flyes.

[Pup]

Bill...thanks for the input, pecs really aren't a problem for me though, lat drive off the bottom is what kills me.

Diet...perfect

Training
ME Bench
2-board 225x5, 255x3, 285x2, 315xmiss (same damn spot as last week...bleh)
skulls 75x6, 80x6, 85x6
pushdowns 85x6, 90x6, 95x6
pull-ups (neutral grip) bwx6, 3 sets

Cardio
10 min on treadmill
20 min on bike

peace

[getfit]

nice rob, when do you start? :)

[Pup]

Start what...that sales job was ghetto...i'd of made like no money after the commuting. I take the I.C.E. exam next tuesday, I'm slightly nervous considering the impact this test will have on my career, but i'm confident that i will perform well on it.

[getfit]

oh ok rob, i misunderstood, i'm sure you'll do just fine :)

[briancurran01]

good luck bro...i am sure you will kick some ass...looks like both of us are getting some good luck.

[Pup]

Sylvia...no prob, lots going on last week, i was probably not very clear seeing i was so edgy

Bri...very true my friend, I hope things continue to improve for you.

[bill]

You get that lat drive fixed, please fill me in. I can't figure out how to do that at all.

[Pup]

Bill...will do chief

Diet...perfect

Training
DE Squat
box squats 255x2, 275x2, 295x2, 315x2, 335xmiss
GMs 145x10, 3 sets
leg curl 140x10, 3 sets
calf press 3ppsx25, 3 sets
db shrugs 90x10, 3 sets
preacher curls/spider curls 85x6/30x6, 85x6/30x6, 85x6/30x5
random ab work

cardio
10 min on treadmill
20 min on bike

Notes
I did the pyramiding sets of box squats b/c i was working in with someone and couldn't do my normal 8 rapid fire sets...so thought i'd see how far up i could go...i got the 335 off the box but the engaging point where your hips drive you out just wasn't there...not bad though for a 12 inch box, next time i try this pyramiding scheme i guarantee i'll hit 335 for a double.

[Pup]

Havn't been able to get on the site for a few days, so here's the last two sessions.

DE Bench
Speed bench 155x3x9, 30 sec b/w sets, 3 different grips
skull crushers 85x6, 90x6, 95x6
seated db press 60x6, 65x6, 70x6
lateral raise ss w/plate raise 20x6/45x6, 3 sets
shrugs 405x6, 3 sets, 1 second hold at the top
chest supported rows 3p+25x5, 3 sets

cardio...25 min on treadmill
then i did a bunch of abs

ME Squat
Squats 225x5, 315x5, 335x3, 365x2, 405x1, 425x1
Sumo speed pulls 225x3x8, 30 sec b/w sets
Calf press 3pps+25x25, 3 sets
Leg ext ss w/leg curl 250x6/140x6, 3 sets
Weighted hypers +25x10, 3 sets
BB curl 95x6, 2 sets
Hammer curl (bar, not DB) 65x6, 2 sets
light ab work

Cardio
5 intervals on the treadmill, run at 6mph, walk at 3mph, 1 min each at a 5% incline

[getfit]

NICE WORK ROB,will be around soon to chat, been kinda busy preparing for the holidays.Hope all is well :)

[Pup]

Thanks Sylvia, i know what you mean about the holiday stuff being crazy, i'm headed to Detroit for a couple days on monday, then have a bunch of stuff to do when i get back...look forward to catchin up with you.

[Pup]

Last two days of training

Inclines 135x5, 185x5, 225x3, 250x1, 270x1
reverse cgbp 185x5, 3 sets
floor press 135x5, 3 sets (first time on these, felt different)
pushdowns 90x6, 3 sets
shrugs 405x8, 3 sets (btw...i do these in the smith machine)
chest supported rows 3p+25x5, 3 sets

(this session was atrocious)
Squats 225x5, 315x5, 365x3, 405x1, 435xmiss
Speed pulls 245x3x8
calf press 3pps+35x25x3
leg ext ss w/leg curl 250x8/150x8, 3 sets
weighted hypers +35x10, 3 sets
preacher curls 95x6, 3 sets
spider curls 30x6, 3 sets

cardio
20 min on treadmill

[-TIM-]

...Inclines 135x5, 185x5, 225x3, 250x1, 270x1...I don't think I've ever seen someone bench 270 on inclines. That's awesome Pup.

[getfit]

i think your session looks pretty damn good rob!

[Pup]

Tim...thnx man, hopefully in this 3 week cycle of inclines i can get back to my old PR of 285

Sylvia...thnx...missing the 435 made me mad, the accessory work was good though

Diet...day 2 of carb depletion (doing 10 days of it, basically right up til christmas)

Training
speed bench 165x3x9 (wide, medium, narrow)
skull crushers 85x6, 95x6, 105x6
seated db press 65x6, 70x6, 75x6
lateral raises ss w/plate raises (2 second hold on plate raises) 25/45x6x3
db shrugs (2 second hold at top) 95x6x3

cardio
20 min on treadmill

[Pup]

Diet...Day 3 of carb depletion...going much easier than last time i did this...very interesting.

Training
Box squats 255x2x8, 30 sec b/w...a bit slow on sets 6-8, will use this weight until i'm happy with my speed off the box
pull-throughs 150x6, 3 sets
sldl 135x5, 225x5, 275x5, 4 sets
1-legged leg press 2ppsx8, 3 sets
machine preacher curls 40x8, 50x8, 60x8

cardio
25 min on treadmill, first 10 at 5% incline, next 15 at 7% incline

Note...the pull-throughs really killed my bicep...not the good pain either, i did them with a rope...if anyone has any suggestions to circumvent the bicep pain i would be much obliged.

[lilmase1153]

Diet? whats this you speak of?

eh I still see you like to make me jealous with da weights...

Have a happy holidays Pup

[Pup]

Mase...diet...a four-letter word shrouded in evil...i don't recommend it. Have a merry christmas bro, I have you and your family in my thoughts this holiday season.

Diet...yup...perfect

Training
Inclines 135x5, 185x5, 225x5, 250x2, 275xmiss (close but no tomato)
reverse cgbp 205x5, 3 sets
floor press 155x5, 3 sets
bb shrugs 405x8, 3 sets
chest supported row 3px8, 3 sets

cardio
25 min on treadmill
first 10 min at 6% incline
next 15 min at 8% incline

peace

[getfit]

some nice sessions rob. Enjoy your holidays, all the best :)

[Pup]

Thanks Sylvia :)

Have a merry christmas yourself and enjoy playing with your niece, kids are the best :)

[getfit]

thanks so much rob, everyones sound asleep here, jetlag ;)

[Pup]

Sylvia...:)

Diet...meh...not great today...not enough food

Training
Squats (these were done w/briefs and belt)
225x5, 315x3, 365x1, 405x1, 455x1
Front squats 185x5, 3 sets
SLDL 275x5, 3 sets
Leg ext ss w/leg curl 250x10/150x10, 2 sets
GMs 185x5, 195x5, 205x5
Calf press 4ppsx25, 3 sets

No cardio tonight, the briefs tore up my legs and i was ready to come home.

[getfit]

nice rob, i have to say my sister has been cooking since yesterday preparing christmas stuff and ofcourse i get to sample all the dishes of mega calories, so by the time it's meal time i skip as i'm so full from just picking on food all day long :D

[-TIM-]

GF - You lucky duck. I'd love to graze all day on food.

Nice session today Pup. Standing under 455 lbs has to feel good.

[YoBrickWall]

hey pup- awesome job on the squat.. you blew it out of the water.. see ya tonight

YBW

[Pup]

Sylvia...holiday food is so fun
Tim...felt really good actually, felt like 225 when i unracked it, 5 plates isn't far away
YBW...you know it, good session tonight man, not enough chicks though

Diet...so-so...will get back to strictness come monday

Training
speed bench 175x3x9
skulls 90x6, 100x6, 110x6
seated db press 70x6, 75x6, 80x5
db shrugs 100x8, 3 sets w/2 second hold at top
pull-ups bwx6, 3 sets

Cardio
25 min on treadmill

peace

[getfit]

great session rob

oh, here's my x-mas gift to you enjoy! ;)

[Pup]

Dear god in heaven...i think i'm in love.

Thanks Sylvia.

[Pup]

Diet...umm...yea...i'll talk about it on monday

Training
box squat 255x2x8, speed was good up til the 7th and 8th sets
speed pulls 265x3x8, pretty fast each set
hypers 45x10, 3 sets
box steps 75x8, 2 sets

Cardio
25 min on treadmill

[Pup]

Diet...low carb, high protein, mod fat...kcals around 3k

Training
Declines 135x5, 185x5, 225x3, 245x2, 265x2, 285x1
*following accessory/supplemental work had 90 second rest periods*
reverse cgbp 205x5, 3 sets
chest supported rows 3px5, 3 sets
incline db press 80x5, 3 sets
shrugs *3 second pause* 405x5, 3 sets

Cardio
5 intervals
each interval 3.5mph/6.5mph, 1 minute each, 6% incline
then walked at 3.5mph with no incline for about 7 minutes

[getfit]

nice rob, hope you had fun this holiday :)

[Pup]

Sylvia...thnx, i had a nice holiday, got to see the family and hang out with Allie, so it was cool

Diet...totally on point

Training
close stance box squats
135x5, 225x5, 275x3, 315x1, 345x1, 365x1, 385x1
front squats
185x5, 3 sets
sldl
295x5, 3 sets
leg ext ss w/leg curl
250x10/160x10, 3 sets
calf press
4ppsx25, 3 sets

cardio
10 min, 3.5mph @ 7% incline
10 min, 3.5mph @ 9% incline
5 min, 3.5mph @ 5% incline

[getfit]

excellent rob, i'm glad you enjoyed, i've been totally mezmorised by maya :)

[-TIM-]

Great looking sessions Pup. Keep on keepin' on.

getfit needs to be making more posts like the one she did on 12/22.

[Pup]

Sylvia...kids are great, glad you're having a good time
Tim...thnx and i wholeheartedly agree

Diet...perfect, keto fog is gone finally

Training
speed bench 185x3x9
seated db press 70x6, 75x6, 80x6
skulls 95x6, 105x6, 115x3
pull-ups, bwx7, x7, x4 (bonk)
db shrugs 100x8, 3 sets

Cardio
25 min on treadmill
10 min, 3.5 @ 7.5%
10 min, 3.5 @ 9.5%
5 min, 3.5 @ 5%

[-TIM-]

Nice workout Pup. Keep that diet clean.

[getfit]

nice work Rob, have a great new year :)

[lilmase1153]

your training is going well Pup, happy new year bro ..

[Pup]

Tim...thanks man, diet is pretty easy when you do phase shifts
Sylvia...thank you...hope your new year is awesome
Mase...thnx buddy...same to you...and yea...accept my myspace invite dammit!

Diet...solid, tomorrow starts carb load...el yay!

Training
box squats 255x2x8 (speed was finally good)
speed pulls 275x3x6
high bar GMs 185x5, 205x5, 225x5
hyperextensions bwx15, 3 sets

Cardio
25 min on treadmill

[Pup]

Diet...solid

Training
declines 135x5, 225x5, 255x2, 275x1, 295xmiss (bah!)
reverse cgbp 215x5, 3 sets
chest supported rows 3p+25x5, 3 sets
incline db press 85x5, 90x5, 95x4+1 assisted
shrugs (3 second hold) 405x6, 3 sets

Cardio
25 min
10 min at 7.5% incline
10 min at 9.5% incline
5 min at 6% incline

Note: I will probably start taking weekly bf% measurements starting next week.

[getfit]

nice work rob, shrugs are looking strong :)

[lilmase1153]

whoa whoa whoa you sent me an invite? I didnt see any, how about you send it again and I promise I will accept.. Or else you can kick me in my balls



anywho w/os and diet are looking SOLID big guy

[Pup]

Sylvia...thanks :)
Mase...nice to have you on teh list...thnx for the props

Diet
perfect

Training (worst workout in some time)
box squats 135x5, 225x3, 315x2, 365x1, 395xmiss
feet out front smith squats 115x6, 135x6, 155x6 (this was gay)
leg ext ss w/leg curls 250x10/160x10, 3 sets
calf raises 3px20, 3 sets

no cardio tonight, will do a session on saturday

[KevinStarke]

for a bad workout thats some great strength you have there man.

[Pup]

Kevin...thanks and welcome to the journal

Diet...on point, might actually start writing down my meals next week, I know Isaac likes to critique that **** and tell me i'm eating too much sodium ;)

Training
speed bench 185x3x9
pushdowns 100x6, 3 sets
laterals ss w/plate raises 20x8/45x8, 3 sets
machine preachers 60x6, 70x6, 80x6
hammer curls 30x6, 35x6, 40x6

Cardio
10 min on treadmill...3.5mph, 7.5%
20 min on bike...level 5, averaged 95rpms

Note: will be making an adjustment to the training and the diet next week, training plan is Powerman's new westside based hypertrophy program, diet is still phase shifts, but i'm going to clean up the carb loads and shorten them.

[lilmase1153]

How lean are you looking to get with the carb cycling? Is it strictly by mirror or a certain BF %

[Pup]

Mase...it really depends to be honest. I would like to get back in the single digits, but if the cut goes really well i may consider getting on stage again...so i will gauge it by my progress.

[lilmase1153]

Ohhhh sounds interesting, stage time would be awesome. I myself would like to someday experience that and maybe a few PLing events.. That is once im at a decetn weight where I would not get crushed by everyone else..


So are you still going to the ASC

[Pup]

Mase...there is no experience quite like competing...the main problem i've had the last couple years is diet discipline, it just hasnt been there, i used to be a complete nut about my diet, then just lost it...its coming back slowly though. I am tentatively planning on attending the ASC, all depends on my employment and financial situation.

Diet...carbs a little higher today, but still very clean

Training
box squats 265x2x6
speed pulls *a lil somethin different* 315x1x8
GMs 225x5, 3 sets
high foot placement leg press 6ppsx20, 3 sets

Cardio (i got creative today)
5min@3.5mph, 5% incline
5min@3.5mph, 10% incline
5 min@3.0mph, 12.5% incline
5 min@3.0mph, 15% incline
5 min@3.5mph, 5% incline

...after this i was ready to come home

[lilmase1153]

yeah same here amn my diet discipline is ****, once I get that down watch out..

Well I hope you can make it, it would be cool to meet and w/o with you..
Have a good weekend bro

[Pup]

Mase...for sure bro, if i can be there, i will

Diet
M1-4 boiled eggs, 1oz cheese
M2-5 beef sticks (about 100kcals each)
M3-same as meal 2
M4-1 cup cochee, 1 scoop nitrean, 1/2 cup raspberries
M5-2 scoops nitrean, 1 scoop musclemilk, 8oz low carb milk

Training (Day 1 of Powerman's Hypertrophy routine)
bench 135x6, 225x6, 235x6, 245x6, 255x4
chins bwx6, 4 sets
declines 185x8, 195x8, 205x8
db rows 80x8, 85x6, x6
laterals 25x8, 3 sets

cardio
5 min @ 5%, 3.5mph
5 min @ 10%, 3.5mph
5 min @ 12.5%, 3.0mph
5 min @ 15%, 3.0mph
5 min @ 5%, 3.5mph

[Pup]

Diet...travel day...a lost day in terms of diet.

Training
db press 90x6, 95x6, 100x6, 105x4
inclines 185x6, 195x6, 205x6
laterals ss w/plate raises 20x8/45x8, 3 sets
pendlay rows 135x8, 145x8, 155x8

cardio
15 min on treadmill...my calves started cramping up again

[getfit]

hey! greetings from sunny greece ;) hope all is well rob

[Pup]

Sylvia...how ya doin darlin, hope you're having a nice time

Diet...so-so...will worry about this on monday, this weekend is going to be hectic with b-day stuff

Training
sumos 135x3, 225x3, 315x3, x3, x3
box squats 265x2, 6 sets
GMs 245x5, 3 sets
wide grip preacher curls 65x8, 3 sets
machine curls 70x8, 3 sets

Iron Cardio (this was fun)
hang cleans
115x3, 5 sets, 15 sec b/w sets
2 minute break
95x3, 10 sets, 15 sec b/w sets

...i think i'm going to alternate this with incline treadmill walking every other workout, just to stave off boredom

[getfit]

rob, it's been very nice going the gym in the morning, then taking off and going around the city and stuff, the weathers been great and my dad and i are enjoying each others company :)

[getfit]

:birthday: :birthday: hope you enjoy your day hon :)

[Pup]

Sylvia...thnx hon...it was a good day, did some drinking and saw some friends

Lower Body (Heavy)
squat, 315x5, 5 sets
good mornings 225x5, 5 sets
sldl 225x5, 5 sets
barbell hack squats 185x5, 5 sets

Cardio
15 min on treadmill, low intensity, just getting the blood flowing

[getfit]

nice rob, i see some 5x5 here ;) feels good huh?

[Pup]

Sylvia...its not bad, my legs are still pretty sore today

Upper body
bench 150x3, 8 sets (starting a bench cycle)
pendlay rows 155x5, 5 sets
military press 95x5, 5 sets
reverse close grip bench 205x5, 3 sets (shoulder killed on last set so called it a day here)

cardio
15 min on treadmill

[lilmase1153]

So whats going on in the world of Pup? w/os are looking strong, and consistent

[getfit]

i bet, nice work, i'll have to kiss training bye bye for awhile :(

[Pup]

M-dizzle...just doin my thing, lot of irons in the fire school/career wise, when i get it sorted i'll post more about it
Sylvia...you'll be back in the gym in no time...heal up hon

Lower body speed/hypertrophy
box squats (w/briefs) 315x2x6
speed sumos 275x1x6
leg press (high placement) 7ppsx12x3
leg press (low placement) 5ppsx12x3

cardio
5 sets of hang cleans
10 min on treadmill
10 min on bike

[getfit]

nice work rob,i'm patient :)

[lilmase1153]

Nice leg work bro-ham

[imageD]

Pup, do you find high placement on the leg press easier than low placement? I have always done low place ment with the assumption that it was the easiest?

[tigo]

:bow: speed sumos

[Pup]

Sylvia...:)
M-dizzle...thnx man, my glutes were sore, the box squats are torture
imageD...depends on your leg press, mine is a 45 degree, top is easier, it has a bit more hamstring focus, the lower level puts more direct stress on the quads, i do them both so i can hit a quad/hamstring isolation movement without having to change machines...thnx for stoppin by the journal
albant0r...word playa...thnx for stoppin by

Yesterday's Upper Body (hypertrophy focus) session
flat db press 70x12, 3 sets
1 arm db rows 70x12, 3 sets
wide grip preacher curls 65x12, 3 sets
db shrugs 80x12, 3 sets

cardio
10 min on treadmill
10 min on bike

note: we got an asston of snow last night and i hereby declare it being teh suck

[Pup]

Heavy Lower Body
squats 345x3, 5 sets
GMs 245x3, 5 sets
sldl 245x3, 5 sets
bb hack squats 205x3, 5 sets

no cardio today

diet was clean...still messing around with various ideas and theories, gonna figure out how to cycle in some weeks of UD 2.0 (might do this during my deload weeks)

[KevinStarke]

Awesome lower body session pup, great GM's

[galileo]

I wish I could claim your leg numbers.

[getfit]

I wish I could claim your leg numbers.
yes :D doing very well rob

[Shark]

Dude, i didn't even know you had a journal.

[Pup]

Kevin...thnx man
Xian...you make up for it by getting way more chicks ;)
Sylvia...thnx darlin
Chris...dipstick

Heavy upper + bench cycle
bench 165x3, 8 sets
bb rows 175x3, 5 sets
military press 115x3, 5 sets
cgbp 225x3, 5 sets

cardio
15 min on bike (warm-up, 5 intervals (~150rpm), then about 8 minutes of cool down)

[lilmase1153]

Sick couple of w/os big Guy, Hope all is well... And you better let us know whats going on with the job situation

[tigo]

beautiful CGBP!!

[Pup]

M-dizzle...thnx bro, when i know what's happenin, y'all will know
Albanator...thnx bro

Lower body (speed/hypertrophy)
box squats 315x2x8 (briefs on)...i really hate groove briefs
speed sumos 275x1x8
leg press (high) 8ppsx10, 3 sets
leg press (low) 6ppsx10, 3 sets

no cardio tonight...hammies are too damn tight

[getfit]

nice rob, i'm so looking forward to getting back into iti feel small :(

[midee1]

Greetings Pup. Glad to see all is well. Keep us posted on the job search.

[Pup]

Thanks Sylvia and Midee1 :)

Diet...yea...back on track finally...did some theorizing, hopefully *with Borris' help* i'll have a solid plan for the next few months.

Upper Body (hypertrophy day)
db press 80x10, 3 sets
db rows 80x10, 3 sets
wide grip preacher curls 75x10, 3 sets
db shrugs 90x10, 3 sets

cardio
10 min on treadmill
15 min on bike

[Pup]

Diet...messing around with low cals today just remember how it felt...training didn't suffer...UD2 starts tomorrow...how many cycles i do depends on progress and how i feel...i hate starving...so daily kicks in the ass from my friends will be highly appreciated

Training
Bench cycle, warmup, 180x3, 8 sets
squats 135x5, 225x5, 315x3, 365x3, 385x3, 405x3
partial GMs 245x5, 265x5, 285x5
leg extensions 250x10, 3 sets
leg curls 150x10, 3 sets

[midee1]

Diet...messing around with low cals today just remember how it felt...training didn't suffer...UD2 starts tomorrow...how many cycles i do depends on progress and how i feel...i hate starving...so daily kicks in the ass from my friends will be highly appreciated

Training
Bench cycle, warmup, 180x3, 8 sets
squats 135x5, 225x5, 315x3, 365x3, 385x3, 405x3
partial GMs 245x5, 265x5, 285x5
leg extensions 250x10, 3 sets
leg curls 150x10, 3 sets


UD2. Man are you brave. Good luck to ya and i'll drop in occasionally to kick your ass. :hello:

[Pup]

Midee1...thnx, i'll need the support

Diet...~1350kcals

Training
Full Body Depletion (day 1)
Round 1
machine shoulder press ss w/pec machine flyes 100x12/80x12, 3 sets, 60 sec b/w
leg ext ss w/leg curl 170x15/100x15, 3 sets, 60 sec b/w
preacher curls 40x12, 3 sets, 30 sec b/w
pushdowns 50x12, 3 sets, 30 sec b/w
curl grip pulldowns 80x12, 3 sets, 30 sec b/w

Round 2
machine shoulder press ss w/pec machine flyes 100x12/80x12, 3 sets, 60 sec b/w
leg ext ss w/leg curl 170x15/100x15, 3 sets, 60 sec b/w
preacher curls 40x12, 3 sets, 30 sec b/w
pushdowns 50x12, 3 sets, 30 sec b/w
chest supported rows 70x12, 3 sets, 30 sec b/w

...i obviously didn't do any cardio

[getfit]

nice rob, time is ticking away teh arnold is calling out your name ;)

[M.J.H.]

Damn I've tried UD 2.0 in the past and thats a diet for hardcore people, I didn't last on it at all. Good luck bro I'll be checking this journal out regularly. Depletion workout looks painful... :eek:

[galileo]

Ugh...bad memories.

[midee1]

Damn I've tried UD 2.0 in the past and thats a diet for hardcore people, I didn't last on it at all. Good luck bro I'll be checking this journal out regularly. Depletion workout looks painful... :eek:

Agreed. Depletion looks killer. and damn 1350 cals. Ugh.

You must have some killer willpower to handle that. I wish mine were as strong. Hell i'm happy finally making it to the gym. :(

[Shark]

You're the man. That's all i can say.

[lilmase1153]

Yeah big robby rob is a G.... Man your taking in about as many cals as I am, and your a helluva lot bigger..

[Anthony]

Holy shiate your squats are insane. You should try some CF for depletion workouts! :p

[YoBrickWall]

Hey pup- all hooked up and ready to go.. see ya tonight

YBW

[Pup]

Sylvia...lol, i prefer it when hot women do that ;)
Venom...depletion workouts are hell, pure hell
Xian...tr00, but this diet sheds bodyfat like no other
Midee...my desire for abs is higher than my desire for food, that's how i do it
Chris...lol, i should quote that
Mase...you know how it is man, gotta do whatever it takes
Anthony...thnx...you try doing one of your workouts on 1300 calories and tell me if you make it through ;)
YBW...werd

Diet...~1300kcals

Training
Depletion Day 2
Round 1
incline db press ss w/db rows 50x12/50x12, 3 sets
leg press (high) ss w/leg press (low) 4ppsx12/4ppsx12, 3 sets
hammer curls ss w/db extensions 20x12/20x12, 3 sets
1 arm lateral raises 12x12, 3 sets

Round 2
leg ext 170x12, 3 sets
leg curls 100x12, 3 sets
vertical chest press ss w/shoulder press 100x12/100x12, 3 sets
rope pushdowns 60x12, 3 sets
rope curls 60x12, 3 sets
seated rows 100x12, 3 sets

Note: if the notation is a superset, assume 60 sec b/w sets, if its a single exercise, assume 30 sec b/w sets.

[lilmase1153]

Depletion w/os are teh suck.. good job sticking with it though

[Anthony]

Pffffffffft, I don't eat that much more than 1300 right now anyway. And my carbs are low (100-200 range). Pansy ass! :D

[lilmase1153]

Pffffffffft, I don't eat that much more than 1300 right now anyway. And my carbs are low (100-200 range). Pansy ass! :D
1300cals is maintence for someone who weighs 105 right? So anthony that must mean your on one helluva bulk :D

[Hatred]

Depletion=BAH.

[Mik]

Not bad for a youngan. :)

[Pup]

Mase-depletions are hell, it is true
Anthony-if you eat 1500kcals daily at the numbers you move i'll eat my hat
Mase-ROFL
Josh-yup, but they get the job done, i don't like waiting for progress
Mik-i can't let you old timers show me up

Diet
M1-M3 ~850kcals
M4 (preworkout) ~280kcals (30g carbs)
M5->Friday night carbload

Tension workout
Leg press 5ppsx10, 2 sets
Leg curl 150x10, 2 sets
calf raises 3platesx10, 4 sets
leg ext 300x10, 2 sets
db lunges 30x10, 1 set
db RDL 30x10, 1 set
bb curl 65x10, 2 sets
skull crushers 65x10, 2 sets
preacher curl 50x10, 2 sets
pushdowns 70x10, 2 sets
pec flyes 150x10, 2 sets
close grip pull downs 150x10, 2 sets
vert chest press 120x10, 2 sets
seated rows 150x10, 2 sets
lateral raises 20x10, 2 sets

holy hell that workout hurt.

[Anthony]

Do you want it with mustard or ketchup?

[Shark]

That's pretty burly to do all that on so few calories bro. Intense!

[getfit]

incredible rob, i would passout on such low cals! :p

[tigo]

very impressive with the low cals... jjebus i would be puking my PreWO stuff at the end

[midee1]

Christ man I have seen 10 year old anorexics eat more than that. Impressive. :thumbup:

[rookiebldr]

:thumbup: ;)

[Mik]

Carbload > Depletion.

Nice work pup!

[lilmase1153]

very nasty Pup, I like that yeah thats good..

now go eat, theres no need for you to cut it just makes me look bad and trust me "you wouldnt like me when im angry" ;)

[Pup]

Anthony...ha!
Chris...thnx man
Sylvia...strange thing is, i felt better during the depletion days than the carb load
Albanat0r...i was close to puking at one point
Midee1...lol
Mik...i felt like ass after the carbload...i would have been fine just doing the thursday night portion
Mase...LMAO, i definitely need to cut bro

Sunday's Power Workout
Bench cycle 195x3, 8 sets
inclines 225x3, 235x3, 245x3
preacher curls 85x5, 95x5, 105x5
pushdowns 90x6, 95x6, 100x6
sumo deads 315x3, 335x3, 355x3
bb hack squats 225x5, 245x5
leg curls 180x6, 200x6
chest supported rows 2plates+25x5, 3platesx5, 3plates+25x5
v-bar pulldowns 200x5, 220x5
calf raises 3platesx15, x15

Notes on week 1
I felt pretty good during the depletion days, will try a couple things different this week as far as depletion workouts and cardio. The carb load was murder, thursday night felt good and i was nice and tight friday morning, but after friday's portion, i felt like crap. The weekend was blah, had a lot of stuff going on and the diet just wasn't there...I'll make a concerted effort to focus on being strict this upcoming weekend.

[M.J.H.]

Damn Pup workouts are looking great, especially on such low calories. How does UD 2.0 compare to NHE? In terms of how you feel, cravings, strength, fat-loss, etc.?

[Pup]

Venom
I feel pretty good during my depletion days, I certainly get hungry, but at 50% of maintenance calories its to be expected. Since it was just the first cycle, no real clue on fatloss yet, before i started i did some caliper measurements, so when i decide to switch things up I'll take some reading to see how much i ended up losing. The differences b/w UD2 and NHE are that UD2 is a sprint and NHE is a marathon, NHE is a lot less painless than UD2, but the results come quicker from UD2 or other extreme calorie deficit approaches (PSMF, Velocity Diet, etc.)

[Mik]

Damn nice session pup. You may have posted this but where do you figure you're at bfwise?

[YoBrickWall]

Pup- just got off the phone with the petosky gym..bad news is they are not doing it.. good news is cadallic is gonna do it may 6..more time to get ready and closer to home... gotta feeling its gonna be a tough one being first show there and everyone gonna want a poece of the action... so get your ass moving bud
they are making a trip over today to drop off flyers.. see ya tonight

YBW

[Pup]

Mik...18%
Larry...got it, hopefully the bodyfat will come down enough so i can do the show

Diet
~1250kcals

Training
Depletion workout (legs/arms)
Round 1
leg press ss w/db SLDL 4ppsx12/60x12, 3 sets
hammer curls ss w/db kickbacks 20x12/20x12, 3 sets

Round 2
same

Round 3
leg ext ss w/leg curl 190x12/110x12, 3 sets
rope curls ss w/pushdowns 80x12/60x12, 3 sets

Round 4
same

cardio...10 min on treadmill

...i almost threw up 2x, moreso from burping up the damn fish oil caps than the training

[getfit]

all i can say is incredible rob, and so strict on your diet, well done hon :)

[Mik]

Reading your journal makes me shudder with past thoughts of depletion workouts. Kudos for being so strict pup.

[midee1]

Fish Oil=mmmmmmmm gotta love it.

Looking strong as hell. Damn you and your dedication to the evil that is the diet.

[Shark]

Are you still thinking about cutting the UD2 phase off early?

[lilmase1153]

Cutting Booooooooo!!!!!!

depletion w/os Booooooooo!!!!!!!!

And your doing both of those, Great job Rob

[Pup]

Sylvia...thnx, its rough, but its what i have to do
Mik...yea, depletion workouts blow
Midee...ha! i hate fish oil caps
Chris...gonna play it by results, 6 weeks would be the absolute max
Mase...yea man, but can't be letting you get too far ahead of me...hehe

Diet...~1250kcals

Training
Depletion (Chest/Back/Shoulders)
Round 1
vert chest press ss w/narrow pulldowns 100x12/100x12, 3 sets
lateral raises 15x12, 3 sets

Round 2
pec deck ss w/seated rows 120x12/120x12, 3 sets
reverse pec deck 60x12, 3 sets

Round 3
same as round 1

Round 4
same as round 2

cardio...10 min on treadmill

[Shark]

1250 kcals... you're a pizzimp.

[Mik]

Ugh! Depletion AND supersets?????

You are teh hardcore mofo. Nice work pup.

[getfit]

Ugh! Depletion AND supersets?????

You are teh hardcore mofo. Nice work pup.
:withstupi rob's teh best :D

[Pup]

Chris...:cool:
Mik...i'm crazy like that
Sylvia...thnx hotness

Diet
M1-M3 ~1000kcals
M4-250kcals
M5->friday night-carb load

training
Full body Tension workout
inclines 185x10, 2 sets
seated rows 160x10, 2 sets
db flyes 25x10, 2 sets
chest supported rows 2platesx10, 2 sets
hammer curls 35x10, 2 sets
pushdowns 80x10, 2 sets
lateral raises 25x10, 2 sets
leg ext 300x10, 2 sets
leg curl 160x10, 2 sets
leg press 5ppsx10, 2 sets
db sldl 70x10, 2 sets
calf press 4ppsx15, 3 sets

Probably gonna switch over to CKD sunday, fat loss is steadily 2lbs a week, once i hit the wall (which is usually around 12% for me, i'll hit up another 2 weeks of UD2)...was gonna run this for 6 weeks, but considering my general level of miserableness on this diet, that just isn't going to happen.

[bill]

Working hard, diet blah oh I mean yeah!!
squat 455 in the brief , do the briefs add much? No wraps

[Pup]

Bill...they do add quite a bit. I blew out the 455 like i would normally blow out 315...i got another 50-60lbs easy in those...i did that with no wraps.

[midee1]

Bill...they do add quite a bit. I blew out the 455 like i would normally blow out 315...i got another 50-60lbs easy in those...i did that with no wraps.

455= :strong:

Impressive as always. But especially with depletion. Damn