Uh...lifting and eating and other stuff

[lilmase1153]

You just have to be sooo good at everything dont you. your stronger than me, your taller than me, your leaner than me, you diet better than I do, you train harder than I do.. Ya know I am not liking your attitude MR. I think its time you up and left :p




Oh yeah awesome job wooohoooo

[getfit]

455= :strong:

Impressive as always. But especially with depletion. Damn
most definently :)

[Pup]

Midee1...i hit the 455 before the depletion workouts started, Bill was looking a few weeks back...can't take credit for that number during a depletion workout.

Mase...the equalizer though is that you pull way more poon than me, so you win

Sylvia...next time i max on squats i'll have 5 plates :)

[Mik]

5 plates on squats eh?

You clearly don't need my encouragement.

[Pup]

Mik...all encouragement is welcome...remember those squats are equipped, most i've ever hit raw was 425.

[Mik]

Mik...all encouragement is welcome...remember those squats are equipped, most i've ever hit raw was 425.

Even still that is impressive. Unless by equipped you mean hydraulic lifts attached to yourself.

[midee1]

Midee1...i hit the 455 before the depletion workouts started, Bill was looking a few weeks back...can't take credit for that number during a depletion workout


Ah well still impressive. I really should read in a little more detail huh?:scratch:

[bill]

Still excellent lift! You doing the contest with YBW?

[tigo]

impressive lifts man

[Pup]

Mik...definitely no hydraulic lift...lol...i just like to make sure everyone knows if i'm lifting equipped or raw, i get really pissed when guys post "inflated" stats
Midee1...its ok, you're old
Bill...not sure yet, i'm contest dieting, but all depends on how my conditioning is...if i'm 8% by april 1st, then i'll do it, that'd give me 4 weeks to drop 2.5%, which is doable

Diet
back to CKD (2600kcals 70/25/5 ratio f/p/c)

Training (not a full body power workout, mainly just my bench cycle and squats)
bench cycle 210x3, 6 sets
squats barx5, 135x5, 225x5, 315x5, 365x3, 405x4
GMs 225x5, 245x5, 265x5
close-grip pulldowns 200x5, 220x5, 240x5
leg curls 200x6, 2 sets
db curls 40x6, 50x4

cardio
25 min on treadmill

[midee1]

I may be old but I'm not short.:swear: :D

[YoBrickWall]

pupu, killer cardio day yesterday.. i can hardly walk today.. how about you? see ya tonight

YBW

[Mik]

Nice session as always pup.

[KevinStarke]

Real strong squats and GMs man.

[Pup]

Midee1...bite me...lol
Larry...lmao...yea right
Mik...thnx bro
Kevin...thnx, the GMs were tough

Diet
2600kcals

Training
Upper Body
inclines 205x3, 10 sets, 45 sec b/w sets
pull-ups bwx3, 10 sets, 45 sec b/w sets
standing military press 95x3, 10 sets, 45 sec b/w sets
bb curl 75x3, 10 sets, 45 sec b/w sets
close grips 165x3, 10 sets, 45 sec b/w sets

cardio
15 min on treadmill (incline walking)
15 min on bike

[getfit]

nice work hon, you deserve a little treat ;)

[getfit]

oops it came out small, i'll find a better one for ya

[getfit]

;)

[Pup]

Those girls are gorgeous...you're too good to me :)

[getfit]

this journal deserves a little sizzle :D

[midee1]

;)

Holy Hell where can I get me one of these?:p

[getfit]

Holy Hell where can I get me one of these?:p
i can order her online ;)

[midee1]

i can order her online ;)

:omg: If only it were that easy.

[YoBrickWall]

awesome job on the incline.. im glad you didnt do another set.. i thought your chest was gonna blow up
good job dude

YBW

[lilmase1153]

Damn Snoop robby rob thats an intense w/o brotha.. you just reached the level of total awesomeness

[galileo]

10x3 ftw!

[Pup]

Sylvia...a little sizzle indeed
Midee1...you're married, leave my fantasy chicks alone
Larry...no doubt man, no doubt
Mase...it was a good session indeed
Xian...ftw indeed

Diet
2600kcals

Training
Lower Body
box squats 225x3, 10 sets, 45 sec b/w
sumos 245x3, 10 sets, 45 sec b/w
front squats 135x3, 10 sets, 45 sec b/w
leg curls 140x3, 10 sets, 45 sec b/w

cardio
10 min on treadmill
10 min on bike (8 intervals)

...i really thought i was gonna hurl during the sumos.

[lilmase1153]

wow thats an intense leg session right there... So wheres your BF% at right now? just out of curiosity not cause I am competing with you

[midee1]

Midee1...you're married, leave my fantasy chicks alone

Married NOT buried. Can't a man dream a little?:drooling:

[Severed Ties]

Looks like you've made some good progress since I last checked in. How you doing with the bodyfat? I know we both were a little out of shape back in Jan.

Ry

[Pup]

Midee1...lol
Mase and Ry...i'm gonna clip this weekend, fat is still in the mid to high teens, but there is some noticeable fat loss from the serratus and obliques.

Diet for Today/Tomorrow
2600kcals

Training for Today/Tomorrow
no lifting, but i'll be doing about 30 minutes of steady state cardio

[getfit]

nice work on the lower body Rob,hope the ladies treated you well the ones i sent you :D

[Mik]

Cardio? Nooooooooooooooooooooooooooo!!!!!!!

[KevinStarke]

Sick lower body work.

[Pup]

Sylvia...of course they did ;)
Mik...i'm fat, i have to do cardio
Kevin...thnx bro

Diet
1500kcals, low carb day

Training (1 min b/w sets)
wide grip pulldowns 180x6, 2 sets
leg curls 160x6, 2 sets
pendlay rows 135x6, 2 sets
bb curls 85x6, 2 sets
bb shrugs 315x6, 2 sets
calf raises 135x6, 2 sets
cable hammer curls 50x6, 2 sets

cardio
7 intervals on the bike (got HR up to like 182 at one point)
-i plan to increase an interval per bike workout til i hit 12 intervals, then i'll start increasing the duration of each interval

note: if the training looks a little bit light, its because i started up the TP-PT training program for the rest of this cut (its the one that Twin Peaks from Avant developed), this week is the start of the volume phase, so it breaks you in slowly

[midee1]

On the 15th you were at 2600cals. Today it's 1500. Explain Please.

You confuse me sometimes.:scratch:

[Shark]

Diet
1500kcals, low carb day


Today is the low carb day at 1500. Tomorrow will be high carb at 3000.

Just saving you some time rob so you can look for a job!

[Pup]

Ok...here's the deal...last week i was just doing low carb but had kcals about 500 below maintenance...this week i'm rocking the carb cycling, as the volume and intensity of this training pick up i'm going to need more carbs, so i figured i'd just try to follow a low carb/high carb scheme like ST is doing. I change diet plans a lot, as well as training...if i lose you just ask :)

Dammit...simulpost.

[midee1]

Ok...here's the deal...last week i was just doing low carb but had kcals about 500 below maintenance...this week i'm rocking the carb cycling, as the volume and intensity of this training pick up i'm going to need more carbs, so i figured i'd just try to follow a low carb/high carb scheme like ST is doing. I change diet plans a lot, as well as training...if i lose you just ask :)

Dammit...simulpost.

Got it now. Just a little slow in my old age..........:alcoholic

[Mik]

Good luck with the new approach pup. I'll be peaking in to see how things are working for ya. I'm cutting as well and am having a tough time getting rid of the last bit of bf.

[galileo]

I'm carb cycling too pup. Today is a low carb day...fun.

[lilmase1153]

im no carbing and it is hell, oh and I was also thinking of doing a TP carb cycle since littlejake has done soo well thus far but i hate making things complicated.. Who knows maybe in like 3 weeks youll see me doing the same tihng

[getfit]

i'm a carb queen so i don't belong here ;)

love the quote in your sig rob,but i still can't ever love steak :(

[M.J.H.]

Diet and training is looking solid, Pup. :thumbup:

[WillKuenzel]

Cardio... dieting...

I've stumbled into a nightmare. I'll go back to my dreams of Burger King, all you can eat pizza buffets, and powerlifting.

[Pup]

Midee1...you're forgiven
Mik...carb cycling is a useful approach because its always changing
Xian...wr0d
Mase...like i said in your journal, experiment with it, straight deficit diets always fail because fat loss isn't linear
Sylvia...you can go anywhere you want darlin...i thought you'd enjoy my new sig ;)
Venom...thnx bro, just wait til the volume in this phase picks up, then it'll be intense
Will...married guys don't need abs...next time you're at a pizza buffet have some pepperoni pizza for me

Diet
High carb day
probably gonna end up around 2800kcals...a little lower than what i was aiming for *shrug*

Training
oly squats 275x6, 2 sets
standing db military press 50x6, 2 sets
leg ext 250x6, 2 sets
inclines 185x6, 2 sets
v-bar pushdowns 90x6, 2 sets
cable x-overs 35x6, 2 sets
ez bar close grips 105x6, 2 sets

cardio
15 min on treadmill *sprint intervals*

note: the close grips are super light for a reason...i started out on flat bench with em at 185 and by the third rep i felt like my collarbone was going to snap, no clue why...so i switched over the the ez bar close grips...the weight was very light and i'll increase it incrementally over the course of the volume phase, but that was a weird experience

[Mik]

Pup, what's your carb cycle going to look like? Sorry if it's been posted but alas, I'm lazy.

[Pup]

Mik...i'm gonna play with it to be honest. This first 4 weeks its basically high/low days (high being 2800-3200) (low being 1400-1700) and saturdays i'll be eating closer to 4k and about a 60/20/20 ratio of c/p/f. After that, i may try and use the guidelines that Twin Peaks outlines in his incorporation of carb cycling with the TP-PT training split i'm doing...what that amounts to is basically lower calories at the start of the training cycle (more no days and less high) and that relationship flip-flopping as the training intensity increases. I've never really used a carb cycling approach before so i'm trying to figure out which way works best for my training performance and body composition.

[Mik]

Thanks for the info pup!

[Pup]

Mik...no problemo

Diet
High carb day...el yay!

Training
wide grip pulldowns 180x6, 2 sets
leg curls 150x6, 2 sets
bb curls 85x6, 2 sets
bb rows 135x6, 2 sets
bb shrugs 315x6, 2 sets
calfs 3platesx6, 2 sets
cable hammer curls 60x6, 2 sets

cardio
sprint intervals on bike (8 intervals)

[lilmase1153]

Pup have I ever told you that your a Genius... If I have not I apologize and I must say your a Genius..

nice training by teh way

[Pup]

Mase...thnx homeslice :)

Diet
no carb day...blah

Training
oly squats 275x6, 2 sets
db military press 50x6, 2 sets
inclines 185x6, 2 sets
leg ext 250x6, 2 sets
v-bar pushdowns 90x6, 2 sets
x-overs 35x6, 2 sets
ez-curl bar close grips 155x6, 2 sets

cardio
intervals on treadmill (6 intervals)

[M.J.H.]

Damn awesome workout for a no carb day Pup. :thumbup:

[Mik]

Those squats must've hurt with no carbs. Nice work pup!

[Stumprrp]

nice session insane curls!

[YoBrickWall]

glad you didnt make it in yesterday.. i was thinking of doing box squats with you.. ended up doing cardio and situps..

YBW

[Pup]

Venom...thnx bro
Mik...squats always hurt
Stump...welcome to the journal, thnx for the props
YBW...lol

Diet...so-so

Training
pulldowns 180x6, 3 sets
leg curls 150x6, 3 sets
bb curls 85x6, 3 sets
bb rows 135x6, 3 sets
calf raises 3platesx6, 3 sets
bb shrugs 315x6, 3 sets
machine hammer curls 60x6, 3 sets

cardio
bike intervals (8 intervals)

[Shark]

You upped your intervals on the bike. Nice workout broseph!

[getfit]

nice work rob,hope all is well :)

[midee1]

Diet...so-so

WHAT this is blasphemy coming from Yoda. I demand perfection.;)

[Pup]

Chris...i'm going to try to up them each session til i hit 12
Sylvia...thanks, hope you're well
Midee1...even the great pup has an off day

Training
squats 275x6, 3 sets
leg ext 250x6, 3 sets
inclines 185x6, 3 sets
db extensions 30x6, 3 sets
db military press 50x6, 3 sets
x-overs 35x6, 3 sets

cardio
15 min on treadmill

[midee1]

Midee1...even the great pup has an off day

Just gotta give you crap because you always seem like you have everything together. So you ARE human after all?

[YoBrickWall]

pup where ya been? only got about nine weeks keft

YBW

[Pup]

Midee1...it happens bro, back on track though
YBW...i got a job, so i've been working from 11:30-8:30 and training in the mornings, diet is still going good, but i doubt i'll make contest shape in time...but i'll keep doing the best i can

[Mik]

How's the cut progressing pup?

[KevinStarke]

Great squats man

[YoBrickWall]

wow.. a job that is cool.. dont give up yet

YBW

[Pup]

Mik...this week blew...i'm doing a week of low carbs to get my head right
Kev...thanks man, time to start hitting big weights again
YBW...havn't given up, just frustrated, i'll get it together though

Update: this week was hectic, i made it to the gym 2x and my diet blew nuts...so, i'm gonna low carb all week (sub 20g), increase the cardio to 40 min a day and train like the weights stole something from me.

Training
bench, 1 warmup, 225x5x5
inclines 185x5, 205x5, 225x5
chest supported rows 3platesx6, 3plates+25x6, 3plates+35x3
standing military press 115x5, 125x5, 135x5

cardio
5 min on bike
15 min on treadmill

New supplements
vaporize
body octane
scorch

All from MAN, I'll kinda keep a little log on how i like each one.

additional note: from now on i'll be doing 20 min preworkout and 20 min post workout

[midee1]

Update: this week was hectic, i made it to the gym 2x and my diet blew nuts...so, i'm gonna low carb all week (sub 20g), increase the cardio to 40 min a day and train like the weights stole something from me

Now that's the Pup that we have come to know and love. Tear it up Mang. Channel the Haet.:mad:

[YoBrickWall]

pup- you will.. doing a show aint easy at all

YBW

[Mik]

Nice work pup. Session looks good, give it hell!

[Pup]

Midee1-you know it man
YBW-that ain't no lie
Mik-hell has no fury like a pup that's lost its chew toy

Light leg day
box squats 205x2x10, 30s rests
speed pulls off 4" platform 275x2x6, 20s rests
db lunges 50x6x3
calf press 3ppsx20x3, 60s rests

cardio
20 min pre-workout
20 min post-workout

[Focused70]

You're insane with that much cardi-y0.

[getfit]

hope you can make it next year rob

[Built]

Rob will be my bodyguard at this blessed event next year.

It's already planned.

[Pup]

Stash...necessary evil bro
Sylvia...i will be employed and i will be in columbus
Built...you know it

Light Upper Body
close grip board presses
drop set number 1
4-board 205x10
3-board 205x10
2-board 205x2
drop set number 2
4-board 205x10
3-board 205x6
2-board 205x2

pushdowns 50x15, 60x15, 70x12
db flyes 25x10, 3 sets
wide grip/narrow grip pulldown drop sets
drop set 1
140x6, 130x6, 120x6, 110x6
drop set 2
140x6, 130x6, 120x4, 110x4
db rows 50x20 *did this one just for the hell of it*

notes: next week i'll go 5,4,3 board...the 2 board is just too long of a stroke doing drop sets...my arms are so pumped its silly

[lilmase1153]

I like the board pressing buddy, it is looking nice

[midee1]

I should join everyone in Columbus next year.

Solid looking session.

Do the board presses help you through the sticking point?

[getfit]

nice work rob, real good,yes everyone who didn't make it this year should join next year

[M.J.H.]

Great board presses man!

[Mik]

Nice work pup! Solid looking numbers man.

[galileo]

Great cg pressing, Rob.

[Pup]

Mase...thnx buddy
Midee1...yup, not to mention doing it that way torches your triceps
Sylvia...i'll try my hardest
Venom...thnx bro
Mik...thnx, hopefully they keep going up
Christian...thnx, it was something different, but i liked it

Heavy Lower Body
squats 135x5, 225x3, 315x3, 345x3, 365x3, 385x3
leg ext ss w/leg curl 250x10/160x10, 3 sets
standing calves ss w/seated calves 245x15/135x15, 3 sets
rack pulls 135x5, 225x5, 315x5, 405x5, 455x5

notes: squats piss me off today, 385 felt like 450...bah. The rack pulls were good, the 5th rep on the 455 set was murder...all in all a decent session though.

[Built]

I love your version of "light" work. :rolleyes:

You still doing CKD? How's it going?

[Stumprrp]

great squats and rack pulls, where is the pins on your rack pulls? mine are almost not worth doing because the only rack has no pins just a bottom part that makes it about 4 inches off the ground.

[Pup]

Built...come on, i was doing 70lb pushdowns, that's light. CKD was annoying me, i prefer bi-weekly carb loads so this week i'm hitting up a "depletion" phase, then gonna jump into some NHE i think...but who knows, i change my mind frequently.

Stump...thnx man, the pins are about mid-shin height

[M.J.H.]

Good luck with NHE man, you obviously can handle this kind of dieting more than I can.

[lilmase1153]

More than decent corn on the cob rob..

great work brutha

[Mik]

Damn strong for someone who isn't old enough to vote!

[Pup]

Venom...thnx bro, one trick i use is that i have a lot of low carb recipes, so the diet doesn't get boring for me...plus i train better with higher fat and lower carbs
Mase...thnx man
Mik...wr0d

Heavy Upper
bench 135x5, 185x5, 225x3, 245x3, 265x3, 275x3
inclines 135x5, 195x5, 215x5, 235x3+1
standing bb press 135x5, 3 sets
chest supported rows 3px8, 3p+25x5, 4px3

cardio
6 sprint intervals on the bike at level 8

[getfit]

awesome work,badassx2 ;)

[Mik]

Badass is right. Nice pressing numbers biotch!

[YoBrickWall]

nice benching there pup,, arent you glad you did 275 instead of 270? ya probably could have done 280-285 the way you were going.. again good strength

YBW

[Pup]

Sylvia...thank you :)
Mik...I do what i can
YBW...i thought i had some more in me, but that is the most i've tripled since the shoulder injury, so next time i do a 3rm, i'll try 280-285

Light Lower Body
box squats 185x2x10
speed pulls off 4" platform 285x2x6
leg press pyramid set
5pps-14 reps
6pps-12 reps
7pps-10 reps
8pps-8 reps
9pps-6 reps
calf press 4ppsx20, 3 sets

no cardio today...lower back was just too tight

[Mik]

Awesome speed pulls pup!

[midee1]

Light Lower body. **** You. :swear:

[Pup]

Mik...thnx bro, the speed is pretty solid with these...although Larry is giving me **** saying that i shouldn't be able to say i'm pulling off a platform because the extra 4 inches makes me the same height as everyone else...bastard.

Midee1...would you prefer i changed it to "speed day"

[midee1]

That would be easier on my fragile little ego. So YES!:p

[Mik]

Midee1...would you prefer i changed it to "speed day"

Call it your "imponderous" day.

[lilmase1153]

impressive leg work and bench effort Pup.. I have told you that you disgust me right? :)

Soo hows your diet going buddy?

[Pup]

Midee1...lift more weights, it'll increase your ego ;)
Mik...lmao
Mase...thnx, diet was a lil spotty, but i'm back in my groove

DE Upper body
board press drop sets
set 1
5-board 210x10
4-board 210x10
3-board 210x10

set 2
5-board 210x10
4-board 210x10
3-board 210x5

db press 90x6, x6, x5, x4
reverse pec deck 60x10, 70x10, 80x10
neutral grip pulldowns 140x8, 150x8, 160x8
seated rows 180x8, 190x8, 200x8

cardio
15 min incline walking

[Pup]

ME Lower Body

squats 135x5, 225x5, 315x5, 345x3, 375x3, 405x3
GMs 185x6, 4 sets
leg ext ss w/leg curl 250x10/150x10, 3 sets
seated calf raise ss w/standing calf raise 3px12/245x12, 3 set

...i tried doing some rack pulls too, but my lower back was just destroyed and i couldn't get above 405 :(

no cardio today

[getfit]

nice hon,here's your little gift ;)

[Mik]

I love gf's gifts!

Nice work Pup.

[Pup]

Sylvia...that's what i'm talking about.
Mik...thnx, teh lower back is sore...i like her presents too...yay!

[getfit]

heh! my ladies are hot :D

[Shark]

Lifting looks good, consistency is good as well. Nice work pup. Keet it up.

[midee1]

I feel ya on the back pain. I just got in and damn mines sore as hell.

I like Sylv's wimmens as well. She always has the bestest!!!!

[Pup]

Sylvia...abso-frickin-lutely
Metro...just tryin to stay in the game bro
Midee1...i hate lower back pain

ME Upper
bench 135x5, 185x5, 225x3, 245x2, 275x1, 295x1
inclines 210x5, 220x5, 230x5
standing bb press 135x5, 145x5, 155x5
CSR 3px8, 3p+10x8, 3p+20x8
BB rows 135x8, 145x8, 155x8

no cardio today

random notes from the weekend:
i partied like a rockstar friday night, got to hang out with my best bro, was a good time. As usual, i ended up cockblocking myself with this hot blonde, i really can't read signs worth a damn, best bro informed me later on i did in fact CB myself and had i of not played the scenario like a douche i would have gotten laid...dammit!

[mrelwooddowd]

nice hon,here's your little gift ;)

Yes!


The workouts in this journal confuse me.

Westside confuses me, in general.

But strong, nonetheless!

[Anthony]

405x3 on squats? I hate you.

[YoBrickWall]

pup good job on the bench.. when you go for the big 300 ill post it at the gym so we can sell tickets.. oh by the way get some bigger shirts ..your chest is ready to explode at anytime

YBW

[Anthony]

oh by the way get some bigger shirts ..your chest is ready to explode at anytime

I dunno, do you think he's ready for medium so soon?? :hello:

[midee1]

I dunno, do you think he's ready for medium so soon?? :hello:

So cold yet so funny.....:hide:

[Pup]

Pat...what is there to be confused about?
Anthony...i own you...deal with it bitch
YBW...only the hot chicks get front row seats, you of course get in free cause you're my spotter
Anthony...die now slut
Midee1...pipe down old man

DE Lower
box squats 195x2, 10 sets
speed pulls off 4" platform 295x2, 6 sets
leg press 9ppsx10, 3 sets
leg press drop set
9ppsx6
8ppsx6
7ppsx6
6ppsx6
5ppsx6
4ppsx6
hyperextensions bwx10, 3 sets

cardio
5 sets of sprint intervals at 2% incline

[Severed Ties]

Dam Rob you've made some serious improvements in your leg lifts, keep it up bro!

Ry

[midee1]

Who you callin' old. *Whacks Rob in knee with cane*:swear:

[ectx]

so did you ever figure out the grad school thing out?

oh yeah...you no longer lift like a girl. LOL
i do

[M.J.H.]

Are you doing Westside now Pup? Damn awesome leg presses! You've gone from what UD 2.0 to NHE to Westside now? I'm confused. :scratch:

[Pup]

Ry...thnx bro, legs are taking off
Midee1...lol
Rene...your strength will be back soon
Venom...UD2 has a specific type of training, NHE doesn't, i just use the NHE style of eating and use a Westside training split

[Mik]

Damn nice speed pullin' foo!

[midee1]

Man I could so say something smartass about you pulling off of a 2" platform. But I shall be quiet.

Pretty brutal leg press drop set there Rob.:thumbup:

[getfit]

nice lower body work rob :)

[Pup]

Mik...thnx man, they felt awesome
Midee1...the platform was 4" thank you very much
Sylvia...thnx, training intensity has been good lately

Curl jockey day
bb curl 95x6, 105x6, 115x4
preacher curls 65x6, 85x6, 105x6
hammer curls 25x6, 30x6, 35x6
wrist curls 40x15, 3 sets
cable curls 40x15, 3 sets

cardio
20 min of incline walking

notes: i wanted to increase my training frequency, so on my "off" days i figure i'd do some supplemental work for bi's on one day and maybe some light chest/shoulders on another

[midee1]

i figure i'd do some supplemental work for bi's

Holy Hell!!!!

He's trying to turn into a curl jockey.

[getfit]

she called me, and told me she wants to curl with you


;)

[Mik]

Next thing we know he's going to the beach in a wife beater and long pants!

[midee1]

she called me, and told me she wants to curl with you


;)


You'd cause a person to go blind.

[Pup]

Midee1...lol
Sylvia...i'd curl her all right...right upstairs
Mik...that's standard attire
Midee1...no kidding

DE Upper
close grip drop sets
5-board 205x10
4-board 205x10
3-board 205x10

5-board 205x10
4-board 205x10
3-board 205x7

db press 90x5, 5 sets
reverse pec deck 60x10, 70x10, 80x10
seated rows 200x8, 210x8, 220x8
narrow pulldowns 150x8, 160x8, 170x8

cardio
15 min incline walking

[Pup]

ME Lower Body
Squats barx5, 135x5, 225x5, 315x5, 365x2, 405x1, 445x1
parallel GMs 185x6, 195x6, 205x6
leg ext ss w/leg curl 250x10/150x10, 3 sets
hyperextensions bwx10, 3 sets

no cardio tonight

[M.J.H.]

Damn Pup, lots of volume on those board presses. I bet your triceps were feeling it the next day. Wow, 445 for a single on squats!? How deep did you take 445?

Great work, man, keep it up. :thumbup:

[midee1]

no cardio tonight

WHAT. I have incorporated cardio into my routine. You shall always do cardio!!!!!

And 455x1= DAMN. Good job.

[getfit]

excellent work Rob, 455 is damn impressive

curl her upstairs hehe ;)

[Mik]

Woah! Nice work on 455 Rob!

[Pup]

Venom...the triceps don't get fried until i hit about 15 sets, since high volume bores the hell out of me, my tri's rarely get fried the day after...the squat was about 3 inches below parallel
Midee1...yea yea, you go run after squatting 445
Sylvia...thnx hon...i would have curled you upstairs, but you were unavailable ;)
Mik...just trying to keep up with guys like you man

De-Loading Week...in other words, high volume bodybuilder nonsense
bench 185x12, 205x10, 225x8
declines 185x12, 205x10, 225x8
flat db flyes 25x12, 35x10, 45x8
db pullovers 60x12, 70x10, 80x8
cable crossovers 30x12, 40x10, 50x8

cardio
5 sprint intervals on the treadmill (2 min walk/2 min run, 2 min cooldown at end)

[YoBrickWall]

hey pup you recover from your cardio yet?lol

YBW

[Pup]

YBW...lol

Shoulders
standing bb press 95x12, 115x10, 135x8
front db raise 15x12, 20x10, 25x8
1-arm side laterals 20x12, 25x10, 30x8
reverse pec deck 80x12, 90x10, 100x8

cardio
30 min of incline walking

[Shark]

30x8 on the laterals is good but I want to see some PR's! Do it.

[M.J.H.]

Nice shoulder session man, looking good.

[Pup]

Chris...hell will freeze over before i post a PR on lateral raises
Venom...thnx, but i'll be glad when this de-loading week is over and i get back to heavy lifting

Back
deads 275x12, 295x10, 315x8
CSR 2p+25x12, 2p+35x10, 3px8
narrow pulldowns 140x12, 150x10, 160x8
seated rows 160x12, 170x10, 180x8

cardio
45 min incline walking

[rookiebldr]

Nice work on the deads, now start pulling 495!

[YoBrickWall]

hey pup whats the plan tonight? iold everyone the joke in vegas .. they loved it

YBW

[Pup]

Rook...give it time man
YBW...i still hate arms

Arm Day *yawn*
bb curl 75x12, 85x10, 95x8
preacher curls 65x12, 75x10, 85x8
db hammer curls 20x12, 25x10, 30x8
cable curls 25x15, 30x15, 35x15
close grips 135x12, 145x10, 155x8 *finally didn't hurt clavicle*
reverse pushdowns 100x12, 110x10, 120x8

cardio
10 min incline walking
6 sprint intervals on bike

[YoBrickWall]

haha but u did them..were u able to take your shirt off after that? hey mike informed me tonight he isnt doing the show.. bummer but i understand though

YBW

[rookiebldr]

Yeah, an arm day.

[YoBrickWall]

Pup= urgent.. call my cell or house.. if no answer leave a number.. gotta tell you something that happened last night

YBW

[Mik]

Curl jockey supreme!

[getfit]

Curl jockey supreme!
heh, sounds like a dessert :D

nicwe work rob, hope all i well

[M.J.H.]

Nice pulling, Pup. I'm looking forward to seeing a 500 lbs. pull in here in the next few entries. ;)

[Pup]

YBW...i did them, but i hate them...and yea, that whole situation is whack
Rook...arm days blow...i'd rather squat and deadlift
Mik...:cry:
Sylvia...thnx, hope all is well with you also
Artist formerly known as Venom...i'd like to get back up to a 500 pull soon

Legs
squat 275x12, 295x10, 315x8
leg ext 250x15, 3 sets
leg curl 100x15, 3 sets
high placement leg press 7ppsx15, 3 sets
calf press 4ppsx25, 3 sets

cardio
15 min of incline walking

[mrelwooddowd]

What is a "parallel" good morning?

[Pup]

Well...there are many variations of the GM. A parallel GM is high bar placement and you get your entire torso parallel with the floor.

[rookiebldr]

I rather like the wide stance squat GM myself.

[Pup]

Jeff...wide stance are more comfortable i think

ME Lower
squats barx5, 135x5, 225x5, 315x3, 365x3, 415x3
sldl 135x5, 225x5, 315x5, 325x5, 335x5
seated calf/standing calf supersets, 4 sets
leg ext/leg curl supersets, 3 sets

cardio
15 min on treadmill

notes: the off week was a good refresher for me, the 415 went very smooth for all three reps, the sldl was nice and smooth also...so for all the bitching i did during the de-load, it was well worth it :)

[Stumprrp]

strongggg

[Pup]

Stumprrp...thnx buddy

DE Upper
Tricep Death
5-board 205x10
4-board 205x10
3-board 205x10

5-board 205x10
4-board 205x10
3-board 205x10

Inclines
135x5
185x5
225x5
245x2
135x10

Yates Row
185x6
195x6
205x6

Wide Grip Pulldowns
180x6
190x6
200x6

Bent over laterals
20x8
25x8
30x8

cardio
5 sprint intervals, plus cooldown

[lilmase1153]

Damn Pup the intensity of these w/os is kick ass...

So how you been with everything these days? Job and evrything doing good?

[Pup]

Thnx Masey. Everything is good...i've got a lot of stuff going on in terms of job/grad school stuff, but hopefully things will be a bit more sorted here soon.

[WillKuenzel]

Things never get sorted. Something always comes up. Deal with it ya wussy!

:p

Nice workouts, Rob. You'd think all the powerlifting would have rubbed off and you'd give up those bodybuilder notions. I know I just about have.

[Chris Rodgers]

That tricep death stuff is gangsta!! Good work.


I like seeing that you do a lot of PLing stuff these days. Keep it up.

[Pup]

Will...i don't expect it will ever all be sorted...but downgrading from FUBAR to just a lil crazy would be nice...and yea, i'm definitely leaning more towards straight PL everyday.

Chris...thnx for stopping by, i still don't train exclusively PL with the speed benching and all of that, but a lot of the things PLers do (boards, bands, platforms, chains, etc.) are really fun and have made training enjoyable for me again.

[rookiebldr]

and yea, i'm definitely leaning more towards straight PL everyday.


pfft, bodybuilder.

[Mik]

Woohoo, me likey teh tricep death.

[getfit]

Rob is teh strong :D nice sessions hon, doing real well,you happy? :)

[Pup]

Jeff...bah!
Mik...its pretty fun, if you actually lift again you should try it
Sylvia...thnx hon, i'm very pleased with the way my training is going right now

Curl Jockey Day

BB curls
95x6
105x6
115x6

Preacher Curls
85x6
105x6
125x2+1 assisted

Hammer curls
25x6
30x6
35x6

Cable Curls
30x10
40x10
50x10

cardio
5 sprint intervals, 5 min cooldown

[rookiebldr]

Curl Jockey Day... enough said.

[Pup]

Jeff...lol

DE Lower

Box squats
barx5
135x3
225x3
275x1, 10 sets (30 sec rest)

Speed Pulls
135x3
225x3
315x1, 8 sets (20 sec rest)

GMs
185x6
195x6
205x6

Hypers
bwx12, 3 sets

cardio
20 min incline walking

[Mik]

Nice speed pulls Rob! Would rack presses come close to board presses seeing I don't have boards and don't plan on making 'em?

[Pup]

Mik...they work similarly as far as training portions of the bench, but would probably be a real pain in the ass to do the drop sets like i do them

ME Bench

Bench (5rm)
135x5
185x5
225x5
245x5
255x5

Incline DB Flyes
50x6
60x6
70x6

Standing BB Press
145x5
155x5
165x5

Wide Grip Pulldowns
200x5
210x5
220x5

DB Rows
90x5
95x5
100x5

Cardio
6 intervals on treadmill

[getfit]

nice work Rob, 100 on DB rows, wow

[Stumprrp]

nice workouts in here Rob, anyone with the name rob is cool and super strong, :D

[Pup]

Sylvia...thnx, the DB rows were pretty smooth too
Stump...thnx man, I take it you are a fellow Rob?

ME Lower
Squats
barx5
135x5
225x5
315x3
365x3
425x3

SLDL
135x5
225x5
325x5
335x5
345x5

Standing Calf ss w/seated calf
225x15/3px15, 3 sets

Leg ext ss w/leg curl
100x30/70x30, 3 sets

No Cardio today

[Mik]

Pup - 2 things......

1- I haet your bench
2- I haet your squat

That is all.

[ElPietro]

Good work son.

[getfit]

345 on sldl's holy crap Rob! nice work

[Stumprrp]

yeah man, nice SLDL's dude 345 x 5 is fabulous, i thought my 355 x 1 was strong, WAAAAAAAAA

[Pup]

Mik...hehe, hopefully in a couple months you'll haet my deadlift too!
Pete...thnx pops
Sylvia...thnx hon, hopefully i'll get it up to 405 for reps
Stump...thnx man, 355 is a damn good SLDL, especially at 16

DE Upper
Tricep Death
5-board 225x10
4-board 225x10
3-board 225x10

5-board 225x10
4-board 225x10
3-board 225x5

Inclines
135x5
185x5
225x5
245x3

Yates Rows
195x6
205x6
215x6

Neutral Grip Pulldowns
180x5
190x5
200x5

Bent over lateral raises
25x8
30x8
35x8

Cardio
5 sprint intervals (2 min walk @ 3.5, 1 min run at 9mph, 5 min cooldown)

[Stumprrp]

sick board presses and inclines negro.

[Chris Rodgers]

You own me on RAW squat.

I own you on SLDL(well, not really, but I did 355x5 last week, lol)

Keep it up.

[Pup]

Stump...thnx bro :)
Chris...I also outweight you by 40lbs...lb for lb you make me your bitch

DE Lower

Box Squats
135x2
225x2
285x1, 10 sets, 30 sec b/w

Speed Pulls off 4" platform
135x3
225x3
325x1, 8 sets, 20 sec b/w

GMs
195x6
205x6
215x6

Hyperextensions
bwx12, 3 sets

Cardio
20 min incline walking

[getfit]

embrace the feline ;)

[lilmase1153]

Rob Nice ****ing lifting partner, GF you know what I like... Im an ass man


Speeds sets with 335, Intresting......

[Pup]

Sylvia...damn she's hot
Mase...why is it interesting?

ME Bench

Bench
135x5
185x5
225x3
255x3
285x2

Incline Flyes
60x6
70x6
80x6

Standing BB press
145x5
155x5
165x5

CSR
3px5
3p+10x5
3p+20x5

DB Rows
110x5, 3 sets

Cardio
6 intervals

[YoBrickWall]

nice haircut ya got there pup...ya dont look like a mutt anymore

YBW

[Pup]

YBW...lol

ME Lower

Squats
barx5
135x5
225x3
315x3
365x1
405x1
455x1

SLDL
135x5
225x5
335x5
345x5
355x5

Calf raise ss w/standing calves
3px15/3ppsx15, 3 sets

Single-leg Leg curl
50x10, 3 sets

Single-leg Leg extension
100x10, 3 sets

No cardio today

[Stumprrp]

sick session

[getfit]

^totally everything looking real strong Rob, sldl's ROCK! NICE!

[Pup]

Stump...thnx man
Sylvia...thnx hon

DE Upper

Tricep Death
5-board 225x10
4-board 225x10
3-board 225x10

5-board 225x10
4-board 225x10
3-board 225x7

Inclines
135x5
185x5
225x4 (damnit!)

CSR
3px6
3p+10x6
3p+20x6

Yates Rows
195x6
205x6
215x6

Bent over lateral raises
25x8
30x8
35x8

Cardio
15 min incline walking

random notes: my CNS is fried, i felt like complete ass today

[Stumprrp]

ace tricep work dude

[getfit]

ace tricep work dude
absolutely,rock solid work

hey, this is my cyber babe ;) isn't she teh bomb!

[Focused70]

Bombalicious.

[Chris Rodgers]

Sweet training. Do you wear anything on the heavy squat sets? Belt, wraps??


That tricep death stuff hurts me just looking at all the reps.

[YoBrickWall]

yo pup- nice job on the squat and board press.. after u left guess who joined me in a workout? big jeff

YBW

[Pup]

Stump...thnx, they got pretty fried

Sylvia...thnx,she's definitely got a nice rack

Stash...wr0d

Chris...for right now i'm just wearing a belt on my heavier sets, after my next de-load i think i'm going to start using the briefs to cut down on the wear and tear on my hips/erectors...the tricep death is brutal

YBW...he's trying to get some tips outta you since you're so huge :cool:

[Anthony]

Awesome squatting bro!

[Pup]

Anthony...thnx man

DE Lower

box squats
135x3
225x3
285x1, 10 sets, 30 sec rest

speed pulls
135x3
225x3
315x1, 10 sets, 20 sec rest

GMs
205x6
215x6
225x6

Hyperextensions
bwx12, 3 sets

Cardio
15 min on treadmill

[lilmase1153]

Damn Pup your squat strength is exploding... Way to find your groove brotha

[Pup]

Mase...thnx man, the squat is starting to feel really good...i'm quite pleased.

ME Upper

Bench
135x5
185x5
225x3
255x2
275x1
300xmiss

DB Flyes
40x6
50x6
60x6

Pull-ups (curl grip, wide grip, neutral grip...in that order)
bwx6
bwx4
bwx6

Standing 1-arm DB presses
60x4
60x4
30x10

quick session today...no cardio

I'm going to deload next week, my body needs a rest.

[Shark]

I'm here bro, just been busy and haven't had a chance to get online much. Still going strong in the gym etc. Switching to the TKD this week to see how I like that. The metabolic shift was death and I dropped from 242 - 231 in 3 days.

You workouts are looking good in here... keep up the good work!

-chris

[Pup]

Chris...the metabolic shift is always a bitch.

De-load

Lower Body

Squats
135x6
225x6
315x5, 3 sets

Leg curl
150x8, 3 sets

Leg ext
250x10, 3 sets

Standing calves
2ppsx20, 3 sets

Seated calves
2px20, 3 sets

Cardio
10 min incline walking

[Pup]

Ok...deload is over, back to normal...well sort of (i spent the wee hours of the morning in the ER for some internal ****, but i still made it to the gym today)

ME Bench
Bench
135x5
185x3
225x3
255x3
275x2

Inclines
185x6
195x6
205x6

Yates rows
185x6
195x6
205x6

DB rows
90x6
100x6
110x6

Laterals
20x6
25x6
30x6

no cardio...ran outta time before work

[Pup]

ME Deadlift

Deadlift
135x3
225x3
315x3
365x3
405x3

BB Hack squats
225x6
235x6
245x6

Leg press Drop Set (lower level)
7px8
6px8
5px8
4px8
3px8

Standing calves ss w/seated calves
2ppsx15/2px15, 3 sets

Cardio
15 min incline walking

[Stumprrp]

great deadlifts ROB

[Pup]

Stump...thnx Rob

DE Bench

Tricep Death
5-board 225x10
4-board 225x10
3-board 225x10

5-board 225x10
4-board 225x10
3-board 225x2 (bonk)

Incline DB Flyes
40x8
50x8
60x8

CSR
3px6
3p+25x6
4px6

Seated rows
180x6
190x6
200x6

preacher curls
85x6
95x6
105x6

hammer curls
30x6
35x6
40x6

cardio
15 min incline walking

[Pup]

Friday's ME Squat workout

Squats
135x3
225x3
315x3
365x3
405x3
425x3

SLDL
315x6
325x6
335x6

Leg Curls
140x8
150x8
160x8

Hypers
bwx12
bwx12
bwx12

Cardio
15 min incline walking

Randomness from the weekend
So after friday's training session, I headed to Big Rapids for the weekend to party with my best friend who was graduating. We had a killer time (with the exception of our DD getting pulled over and going to jail, turns out she wasn't so sober, blew a .13). We never did sleep that night. So, saturday we went to graduation, then to his grandma's for lunch. After that I headed up to Cadillac for Larry's show. An excellently put on competition, this was my first as a spectator, I believe that both Larry and Jeff (Larry's main competition and a friend of ours) were screwed in the judging, I hope they are both very proud of their accomplishments. Jeff asked me if this gave me the competitive itch again. In some ways it did, but i think moreso it pushed me towards the platform, I'm a strength athlete who wants to look good, not just a bodybuilder, this show made me realize its time that Rob made competing again a priority and not just a possibility. I don't know when, but hopefully in the next year. After that, then maybe i can think about getting on stage again.

[getfit]

cool, things are looking good hon! strong squats and sldl's :)

[YoBrickWall]

hey pup not sure if ur gonna be in today but incase i dont see u before heading to vegas tonight.. thanks for all your support.. ya probably dont know it but it means alot to me..just got an email from mr yeates..still wants me to do it and says ill do very well..gonna think real hard this week if i should but u know me never give up.. show was awesome still think i had a shot at the overall..blah blah..thanks bud

YBW

[Pup]

Sylvia...thnx hon
YBW...anytime bro, have a great time in Vegas, we'll hit it hard when you get back

ME Bench

Standing OH press
95x5
115x5
135x3
155x3
175x3

Inclines
135x5
195x6
205x6
215x6

Yates rows
195x6
205x6
215x6

DB rows
100x6
100x6
100x6

Lateral raises (drop set)
35x6
30x6
25x6
20x6
15x6

Cardio
20 min incline walking

[Shark]

Looking strong and consistent in here pup. Always an inspiration to see you stick with it to reach your goals.

[Pup]

Chris...thanks man, if only i could keep my diet as consistent as my training is

ME Deadlift

Sumos
135x3
225x3
315x3
345x3
365x3

BB Hack Squats
235x6
245x6
255x6

Leg Extension drop set
250x6
230x6
210x6
190x6
170x6

Standing calves ss w/seated
2ppsx20/2px20, 3 sets

Cardio
20 min incline walking

[Pup]

DE Bench

Tricep Death
5-board 225x10
4-board 225x10
3-board 225x10

5-board 225x10
4-board 225x10
3-board 225x6

Incline DB flyes
45x8
55x8
65x6

CSR
3px6
3p+25x6
4px6

Seated rows
190x6
200x6
210x6

Preacher curls
85x6
95x6
105x6

DB Hammer curls
35x6
40x6
45x6

no cardio tonight

[Stumprrp]

super super strong workouts in here rob, great squats and standing presses 175 is super impressive. squats and OHP the standard for old fashon weightlifting

[getfit]

strong Rob, my triceps ache after reading that! ;)

[WillKuenzel]

Have you ever thought about reversing the order of the tricep death?

[Isaac Wilkins]

Sessions are looking good, Rob. Your volume is ridamndiculous.

[ectx]

I was comining here to reciprocate the sh!t you've been giving me, but instead I find strong consistent workouts. I was a bit surprised with some of the weight you're lifting...not because I don't see it in you but because I remember you having a pretty bad injury (back maybe?). I'm glad that's squared away....only problem is I'll be coming in here to harrass you more often!

[Pup]

Rob...thnx man, the OHP are a nice addition for me
Sylvia...thnx hon, my triceps were toast
Will...funny you should mention that, i was planning on maybe flipping the order for my second round of it
Isaac...thnx bro, the volume feels good, not to mention i need to kick the crap out of my lagging parts
Rene...how nice of you to drop by (i hope you noticed the deadlifting)...i had a shoulder injury that kept me weak and small for the better part of a year, i've done a lot of RC work since and i've felt pretty good...feel free to harass me at your leisure

Yesterday's session

ME Squat
Box Squats [wide stance, 12 inch box]
135x3
225x3
275x2
315x2
335x2
355x1 (last one i fell backwards on)

SLDL
135x6
225x6
320x6
330x6
340x6

Leg curls
140x8
150x8
160x8

Hypers
bwx12
+25x12
+35x12

...i'll start doing more frequent cardio next week...strapped for time all this week.

[Pup]

ME Bench
3-board press
135x5
225x3
255x3
285x3
295x3
315x2

Inclines
135x6
205x6
215x6
225x6

Yates rows (underhand)
195x6
205x6
215x6

Pull-ups (curl grip)
bwx6
bwx6
bwx6

Lateral raise drop set
35x6
30x6
25x6
20x6
15x6

Cardio (iron style)
hang clean and jerk
10 sets of 3, 115lbs
20 sec b/w sets

[Shark]

Nice session. Strong lateral raises. You hit any PR's on those bad boys?














:rolleyes:

[Stumprrp]

great bench and squat day dude beastin those 3 boards and sldl's

[AlecB]

just checkin out your journal ... looks like you got your stuff in order. Nicely done brother.

Gotta question - what does "board" mean on your benches and tricep death? Sorry, Im a :newbie:

[Pup]

Chris...STFU
Rob...thnx man, it felt good
Alec...welcome to the journal...board means board, as in 2x4s on top of each other

ME Deadlift
rack pulls
135x3
225x3
315x3
405x3
455x3
495xmiss

bb hack squats
245x6
255x6
265x6

leg ext drop set
250x6
230x6
210x6
190x6
170x6
150x6

Standing calves ss w/seated calves
2ppsx20/2px20, 3 sets

cardio
15 min incline walking

[Saint Patrick]

Nice session, Rob. Looks like you've made some good progress lately.

[Pup]

Patty...good to see you back man, i'm getting there, strength is slowly increasing

DE Bench
Tricep Death
5-board 225x10
4-board 225x10
3-board 225x10

3-board 225x10
4-board 225x10
5-board 225x4

Incline DB flyes
45x8
55x8
65x8

CSR
3px6
3p+25x6
4px6

Seated Rows
200x6
210x6
220x6

Preacher curls
90x6
100x6
110x5

Hammer curls
35x6
40x6
45x6

cardio
Iron Cardio
12 sets of 3 hang clean/press, 30 sec b/w sets

[Stumprrp]

great work on the DE bench rob.

[Pup]

Rob...thnx

Active Recovery week

BB rows
135x5 (warmup)
205x5

CG Pulldowns
200x5

Weighted chins
+25x5

Seated Rows
200x5

Deads
135x5 (warmup)
225x5 (warmup)
315x3 (warmup)
365x4
365x4

Shrugs (double overhand grip)
315x5

Preacher curls
90x5
90x5

DB Hammer curls
35x6

Cable curls
100x6

Cardio
15 min on stairstepper

[mrelwooddowd]

great bench, SLDL, and ME deads..VERY STRONG..

Those lateral raises are SICK!!!OMGZZ!!!

I like 365 x 4 x 4 for active recovery...rofl

[Built]

I love how weighted chins are part of your "active recovery" week ... ;)

[Stumprrp]

nice dude, you started the routine also?

[Pup]

Pat...365 is light, i used to pull 455 for those reps...no more F'in lateral raise posts dammit
MariAnne...that's how i roll ;)
Rob...yep, you gave me the idea actually

Quads/hams/calves

Squat
135x5
225x5
315x3
365x3
365x3

BB Hack squats
245x6

SLDL
335x6

Standing calves
3ppsx5, 5 second hold on bottom
3ppsx5, 5 second hold on bottom

Seated calves
3px5, 5 second hold on bottom
3px5, 5 second hold on bottom

cardio
20 min incline walking

[Stumprrp]

nice looking foward to seeing the progress.

[Pup]

Rob...thnx, i'll try to kick ass on it

Chest/Shoulders/Tris

incline db press
50x6
80x5
80x5

flat db press
90x5
90x5

standing military press
95x6
135x5
135x5

laterals
30x5

rear laterals
30x5

french press
65x6
65x6

pushdowns
80x6

reverse cgbp
135x6
185x6

cardio
Iron cardio
1-arm db snatches, 30, 35, 40, 45 (12, 12, 10, 10 reps), 60 sec b/w sets

[Stumprrp]

great workout rob, btw dude how effective are boards, after this im going on a strongman/powerlifting hybrid i made up, while still bulking, i might make some boards.

[Pup]

i like board pressing, it gives you a great chance to hit the tri's hard as well as being able to use a lot of heavy weight, the CNS adaptation that occurs just from handling a weight well above your full ROM bench press will make you stronger.

[getfit]

sweet db snatches rob, i till can't get the hang of them Anthony tried with me and it was funny to watch :D

[Stumprrp]

very nice, i can imagine my decline getting hella strong from it to because full ROM flats are a bit hard on my shoulders.

[mrelwooddowd]

good stuff. i'm gonna have to try these dumbbell snatches. everyone's doing them lately. it's the gym equivalent to getting a motorola Razr..lol

[Pup]

Sylvia...they are brutal cardio, but kinda fun
Rob...i don't know how much direct carryover they'll have to the decline since the pressing angle is different
Pat...they are fun, try them

Back/Biceps

bb rows
135x5
205x5

cg pulldowns
205x5

weighted pullups
+25x5

seated rows
200x5

deads
135x5
225x5
315x5
365x5
365x5

shrugs
315x6

preacher curls
90x5
90x5

db hammers
35x5

cable curls
100x6

cardio
sprint intervals, 4 of them

[YoBrickWall]

HEY PUP NOT SURE IF ULL GET THIS IN TIME BUT IF YA DO ILL BE AT PATS BAR.. CALL MY CELL IF YA COME UP

ybw

[Pup]

YBW...so glad that weekend is over...damn flatlanders

Quads/Hams/Calves

Low Box squats (10 inch box)
135x4
225x4
225x4
225x4

BB hack squats
245x6
245x6

SLDL
335x5
335x5

Standing calves (5 sec pause at bottom)
3ppsx6
3ppsx6
3ppsx6

Seated Calves (5 sec pause at bottom)
3px6
3px6

cardio
20 min incline walking

[rookiebldr]

:) 335 on sldl's!

[mrelwooddowd]

nice workouts..

wtf is a flatlander?

[Pup]

Jeff...wr0d
Pat...thnx, a flatlander is someone south of Saginaw who lives in the flattest part of the state and invades hilly northern michigan on holiday weekends

Chest/Shoulders/Triceps
Incline DB press
50x6
85x5
85x5
85x5

Flat DB press
95x5
95x5

Standing OH Press
95x5
145x5
145x5

Seated Machine Press
150x5

Laterals
30x5
30x5

Rear laterals
30x5

French press
75x5
75x5

Pushdowns
85x5
85x5

Reverse CGBP
195x5

Iron cardio
1-arm db snatches (60 sec b/w sets)
30x12
35x12
40x10
45x10
50x8

[mrelwooddowd]

Strong DB work and OH pressing..very nice.

I think I'm gonna start referring to people as "flatlanders" here as well...

...except that we don't really have any flat land in WV.

Hmm..

[Pup]

P-dizzle...feel free to use the word :)

Back/Biceps
bb rows
135x5
205x5
*getting rid of these, they hurt my lower back

cg pulldowns
200x5
200x5

seated rows
200x5
200x5

weighted pull-ups
+25x5
+25x5

deads
135x5
225x5
365x5
365x5
365x5

clean grip high pulls
225x5
225x6

preacher curls
95x5
95x5

hammer curls
35x5
35x5

cable curls
100x6
100x6

cardio
15 min incline walking

[Built]

BB rows are one of the VERY few movements I find Smith useful for. Dunno if you've tried 'em, but I do 'em by leaning back with my ass, feet slightly in front of the bar, and pulling up toward my solar plexus.

You have to fiddle a bit to find the sweet spot, but when you do, it feels good, and no back problems. <rubs injured spine>

[getfit]

:) 335 on sldl's!
seriously,Rob is a machine hehe :) i'd be happy with 185 :D

[Stumprrp]

quality workout rob

[Pup]

Built...i'll keep that in mind, thanks
Sylvia...aww, shucks
Rob...thnx bro

A little change in plans, not having enough time during the week for 4 intense sessions, so switching to days intense, 2 days of just cardio/arm jockey work

Sumos
225x3, 10 sets, 45 sec bw sets

Chins
+25x3, 5 sets, 45 sec bw sets
bwx3, 5 sets, 45 sec bw sets

BB Hack Squats
185x3, 10 sets, 45 sec bw sets

Flat Bench
135x5
185x3, 10 sets, 45 sec bw sets

cardio
rope jumping, 5 min worth of intervals

[Stumprrp]

gotta do what you gotta do man still a good session