Uh...lifting and eating and other stuff

[mrelwooddowd]

Good sessions. You have a lot of deads volume, for my taste. Any particular reason?

[Pup]

Rob...thnx man
P-dizzle...its a 10x3 routine with short rest periods, just something different for a little while, its good for increasing metabolic rate

Arm Jockey Day
preacher curls
65x5
85x5
95x5
105x6

hammer curls
30x6
35x6
40x6

french press
75x6
75x6
75x6

overhead rope extensions
90x6
100x6
110x6

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

[getfit]

YOU ROCK BIG TIME ROB! that is all, everything always looks great in here

[mrelwooddowd]

P-dizzle...its a 10x3 routine with short rest periods, just something different for a little while, its good for increasing metabolic rate


LOL...I bet it does!

[Pup]

Sylvia...you can't imagine how much your positive attitude means to me...thank you
P-dizzle...wr0d

Random Stuff Day

box squats
225x2, 8 sets

smith machine rows
155x6
175x6
195x6

incline db flyes
40x6
50x6
60x6

standing bb press
135x6
145x6
155x6

cardio
10 min incline walking

[Stumprrp]

good few sessions in here rob, how are the smith bent over row

[Pup]

Rob...didn't hurt my lower back too bad, but i still feel it pull on my erectors, but the pain is more tolerable than doing it off the floor.

[Stumprrp]

ah i see, regular ones dont bother my back at all except after i do deadlifrs i cannot do them at all, i even tryed 315 at a full 90 but i could only pull it like 4 inches lol.

[Saint Patrick]

Jump rope intervals are hard core, man. Any plans to compete again?

[rookiebldr]

Pretty random.

[Pup]

Rob...that's a good point

Saint Paisano...the jump roping is fun, i would like to get back on stage again, i just have to find the discipline to eat like i used to, in terms of mass i'm way ahead of where i used to be, so it would be nice to see what i look like shredded

Rook...thank you captain obvious

[Pup]

Upper Body

bench
135x5
185x8
205x8
225x8

incline db press
75x6
80x6
85x6

smith rows
195x6
205x6
215x6

cg pulldowns
160x6
170x6
180x6

preacher curls ss w/spider curls
65x8/20x6
75x8/25x6
80x8/30x6

pushdowns
80x8
90x8
100x8

lateral drop set
35x6
30x6
25x6
20x6
15x6

cardio
15 min on stair stepper

[mrelwooddowd]

You're one of the only people on this site that does regular cardio.

[Pup]

P-dizzle...i have to, my metabolism is too suck to not do any

Lower Body

Quad supersets
Front Squat SS w/Leg extensions
135x8/250x8
135x8/250x8
135x8/250x8

Hamstring supersets
DB Box steps ss w/leg curls
40x6/120x8
50x6/130x8
50x6/130x8

Calves
Modified donkey press in the leg press
2pps+25x25, 5 sets, 45 second rest

Cardio
15 min incline walking

[mrelwooddowd]

Interesting supersets. They look intense!

Maybe I should force some cardio into my lifting days. I sure as hell ain't showing up on my off days..lol

[YoBrickWall]

curl for the girls...glad to see yo doing arms bud.. im still doing those board presses with bob..terry joined in last week and plan to continue doing them with us every friday.. it was funny last week we were at 195lbs and terry had a hard time and didnt get all his reps ...we go to 200 this week.. see ya bud

YBW

[Stumprrp]

great last few workouts bobbert

[Pup]

Pat...get er done
YBW...yea yea...i figure i might as well do the arm work, no point causing an imbalance
Rob...thnx bro

ME Lower

warmup
1-arm db snatches
30x12
35x12
40x12

ME work
high bar GMs
135x5
225x3
245x3
255x3
265x3
275x3

Supplemental work
front squats
135x6
145x6
155x6

walking lunges
120x6, 3 sets

cardio
10 min on stair stepper
5 min of jump rope intervals

[getfit]

you liking the jump rope Rob? tough huh? ;)

[Built]

Most interesting SS for hams ... hmmmm...

[Pup]

Sylvia-they aren't too bad...i like mixing up the cardio

MariAnne-it was really random, the box step-ups are torture and i was in the mood for some super setting, so just about every hamstring movement can be SS w/leg curls, i was freakin sore for sure

[getfit]

yep, i do mine after leg day so you can imagine the burn i'm feeling after i'm done :D

[Pup]

Sylvia...doing them after an ME day is bad...ouchie

DE Upper

speed bench
135x5
185x3x9 (3 different grips, 30 sec b/w sets)

preacher curls
85x6
95x6
105x6

iso cable low rows
100x8
110x8
120x8

db hammer curls
30x6
35x6
40x6

db rows
90x6
95x6
100x6

cardio
20 min on bike

note: the cable rows are a new bit of "West Branch Engineering" this time facilitated by alex, she came up with em today, its very much like a hammer strength iso low row, trashes the lats

[Stumprrp]

good job rob

[YoBrickWall]

that excerise is awesome..im gonna add it to my back day

YBW

[rookiebldr]

Are you doing those ISO cable low rows with your elbows out?

[Pup]

Rob...thnx bro

YBW...its pretty badass

Rook...more or less, i flare them at the top of the contraction and hold it for about a 1 count to really stretch out the lats

Yesterday's Workout

DE Lower

Box squats
135x2
225x2, 8 sets, 30 sec b/w

DL off platform
135x2
225x2, 8 sets, 30 sec b/w

Leg Ext Drop Set
250x6
230x6
210x6
190x6
170x6

Leg Curl drop set
140x6
130x6
120x6
110x6
100x6

Donkey Calf press
3ppsx20, 4 sets, 45 sec b/w sets

no cardio, legs too dead

[Stumprrp]

nice dude kill those legs!!

Dude i gotta do 3 board presses on tuesday but im not sure what weight to use, how much heavier can you go with it?? for reference last week i did 6 sets of 3 at 205 extremely easily, should i go 225 and pyramid up?

[Pup]

Rob...thnx, you could probably work up to like 270 on a 3-board or higher, so just pyramid up at 10-15lbs a set.

ME Upper

3-board presses
135x5
225x3
255x3
285x3
305x3

OH BB Press
barx5
135x5
145x5
155x5

Incline DB Flyes
40x8
50x8
60x8

High Pulls
245x6
255x6
265x6

Cardio
15 min on stair stepper

[Stumprrp]

ok thx dude, nice 3 boards btw lol.

[Pup]

Rob...thnx :)

ME Lower

Warm-up
DB Snatches
35x12
45x12
55x12

ME Lift
Sumos
135x3
225x3
315x3
335x3
355x3

Supplemental/Accessory work
BB Hack Squats
225x6
245x6
265x6

DB Static Squats
40x30 seconds
50x30 seconds
60x30 seconds

cardio
10 min incline walking

[getfit]

sweet sumos Rob ,uh huh!

[Pup]

Sylvia...thnx, Sumo is totally my weaker pull, but its getting better

DE Upper

Speed Bench
195x3x9, 3 different grips, 45 sec b/w sets

Preacher curls
85x6
95x6
105x6

Low cable Iso rows
130x8
140x8
150x8

DB Hammer curls
30x6
35x6
40x6

v-bar pulldowns
180x6
190x6
200x6

cardio
15 min on stair climber

[Stumprrp]

nice DE day dude

[Pup]

Rob...thnx bro

ME Upper

Reverse CGBP
135x3
183x3
205x3
225x3
245x3
265x1

standing 1-arm db press
40x6
45x6
50x6

flat db flyes
30x6
35x6
40x6

vert chest press ss w/seated shoulder press
130x6/130x6
140x6/140x6
150x6/150x6

behind the back shrugs
275x8
285x8
295x8

cardio
3 min warmup on bike
5 sprint intervals
5 min cooldown

[getfit]

wow, 1 arm Db press SWEET.Gotta try those Rob as i'm trying everything now see how far i can go ;)

[Stumprrp]

sick reverse CGBP man

[Pup]

*blows dust off journal*

Sylvia...thnx :)
Rob...thnx, i like them better than normal CGBP

Upper Body

Bench
135x5
185x3
225x3
245x3
255x3
225x10

Giant Sets

set 1 (all supersetted)
CSR
3platesxfailure
pushdowns
90xfailure
seated shoulder press
120xfailure

set 2
CSR
3platesxfailure
Pushdowns
90xfailure
Seated shoulder press
120xfailure

Wrist curls ss w/plate pinches
65x15/45,35,25xfailure
65x13/45,35,25xfailure

[Anthony]

4 of your last 5 posted workouts were upper body. Did renee invade you?

[Pup]

Ant...first, I did a leg session last week but didn't post, secondly...i can take off six months from training legs and still train legs more than Rene does.

Light Lower Body
box squats (10 inch box)
205x2, 8 sets, 30 seconds b/w sets

bb hack squats
245x6
255x6
265x6

walking db lunges
40x12
50x12
60x12

cardio
15 min incline walking

[Stumprrp]

good lower rob

[YoBrickWall]

awesome on the 225x10..when is the next time yo in the gym?

YBW

[ectx]

Ant...first, I did a leg session last week but didn't post, secondly...i can take off six months from training legs and still train legs more than Rene does.



I'm doing legs today...so stuff it!

On a more positive note, I see you have loads of upper body work ;)

I like the drop sets for legs on isolation movements. I'm also digging the lunges. I've been struggling to reintroduce lunges in my routine. any thoughts?

[getfit]

you gotta love the burn of walking lunges, they kill but in such a good way ;)

[Focused70]

I'm doing legs today...so stuff it!

Stuffing is good, jotito. :)

[rookiebldr]

ok, you've made my cgbp a joke compared to your REVERSE cgbp. ugh.



oh, nicely done.

[Pup]

Rob...thnx man, i'm just getting warmed up
YBW...225x20 very soon
Rene...start off slow with the lunges, if you do em walking, start with light DBs, work the form and target the stretch, weight isn't as important on those as technique...they are a bitch, but they work
Sylvia...indeed they do
Stash...eeeeeeeeewwwwwwwwwww
Jeff...i am teh pup, its what i do

Yesterday's Light Upper Body

Inclines
135x8
185x8
195x8
205x8

DB Hammers
35x6
40x6
45x6

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

Pushdown drop set
100xfailure
85xfailure
70xfailure
50xfailure

Lateral raise drop set
30xfailure
25xfailure
20xfailure
15xfailure

Behind the back shrugs
285x10
295x10
305x10

Cardio
15 min incline walking (post workout)
25 min incline walking (in the evening after work)

[Stumprrp]

tahts a sick workout, does your ass get in the way with BTB shrugs? lol i cant do them it gets in the way.

[Pup]

Rob...i do them in the smith, you can just lean forward and get the bar over your ass.

Yesterday's Heavy Lower

Sumos
135x3
225x3
315x3
335x3
355x3
375x3

Leg Ext drop set
250xfailure
210xfailure
170xfailure
130xfailure

Leg Curl Drop set
200xfailure
170xfailure
140xfailure
110xfailure

Seated calf raise (30 sec b/w sets)
2pxfailure
2pxfailure
2pxfailure

Cardio
15 min incline walking

[YoBrickWall]

yo, got some pics but no negatives

[Pup]

YBW...aight, i can scan the pics if you want so we can post them

Heavy Upper

Bench
135x5
185x5
225x5
245x5
265x4
225x11

OH BB Press
135x5
145x5
155x3 (delts died)

Close grip db press
35x8
40x8
45x8

CSR
3p+10x8
3p+20x8
3p+30x6

Cardio
15 min incline walking

exercise note: before anyone asks, the close grips are with a palms facing position and the DBs stay touching during the entire ROM.

[heathj]

ooooh, nice on 225 x 11 after all those 5's!

why the db's instead of bb for cgbp?

[getfit]

NICE bench Rob! how are things? haven't chatted with you in awhile :)

[Natetaco]

geeze sick benching bro

[CARDSHARK]

Nice benching Rob

Cardshark

[YoBrickWall]

hey bud.. the new calps. came in today

YBW

[rookiebldr]

ooooh, nice on 225 x 11 after all those 5's!

yeah, nice going!

[Pup]

Heath...good to see ya, the DBs were because my delts were fried, i do my bb close grips with a reverse grip and there is a lot of stress on the delts

Sylvia...thank you...i've been pretty busy with work and stuff (hit me up on AIM: ShmrckPmp5)

Nate...thnx bro

CS...thnx, still have some work to do to get where you are

Rook...its fun, plus the pump is killer

Yesterdays Light Lower Body

Box squats (10 inch box)
205x2, 8 sets, 30 sec b/w sets

BB Hack squats
255x6
265x6
275x6

Hyperextensions
bwx15
bwx15
bwx15

Calf Press
2ppsx25
2ppsx25
2ppsx25
2ppsx25

cardio
15 min incline walking

other stuff: my brother worked out with me yesterday, first time he's seen a gym in a couple years, his legs are going to be so dead today

[rookiebldr]

I bet you made sure he worked those legs so he couldn't walk afterwards too. You are evil.

[CARDSHARK]

Nice Workout Pup... Feel Bad For Your Bro, Legs Are Rough For Your First Time Back

[POWERLIFTER87]

Nice workouts. You've made good improvements since last time I seen you.

[Pup]

Rook...he was pretty sore he told me, walking the stairs at home was painful...i was pleased

CS...thnx, he survived it though, next week he'll feel nothing

April...thnx, i've been working hard, glad its paying off

Yesterday's Light Upper

Inclines
135x6
185x10
195x10
205x8

CSR
3p+10x8
3p+20x8
3p+30x6

Cable curls ss w/pushdowns
150x8/80x8
150x8/80x8
150x8/80x8

Behind the back shrugs
315x10
315x10
315x10

Cardio
20 min incline walking

[POWERLIFTER87]

Nice upper rep day.

[Pup]

April...thnx, my chest was pretty spent from the inclines

Heavy Lower

Sumos
135x3
225x3
315x3
345x3
385xmiss

RDL
225x10
235x10
245x10

Leg Ext. Drop set
250x10
210x10
170x10
130x10

Cardio
15 min incline walking

Notes: Any of you that pull sumo, could you tell me how the hell to get better at getting the movement started from the bottom...last week i hit 375 for a triple and this time i can't even budge 385 from the floor.

[YoBrickWall]

yo-u working today? i gotta go in at two.. man u should see my cheat day
1 8oz steak
2shake/oatmeal
3 DQ- sundae
4 double whopper
5 mcdonlads
9 peanut butter shake
pizza the night before.. not bad aye?

YBW

[POWERLIFTER87]

Nice legs and back work. Can't help you with the sumo pulling, as I only pull conventional.

[TwiloMike]

You press a lot. I'm impressed.

[Pup]

YBW...I worked all freakin weekend
April...thnx, conv. is my stronger stance, i just want to be proficient at sumo
Mike...thnx man

Heavy Upper
2 board press
135x5
225x3
255x3
275x3
295x1+2

OH BB Press
135x5
145x5
155x5

Reverse CGBP
135x5
205x5
215x3 (bonk!)
185x6

Lat Pull Negatives (6 second negative each rep)
200x8

Cardio
15 min incline walking

[POWERLIFTER87]

Nice heavy benching.

[kate]

hey thought i should drop by and make sure u r working as hard as me....nice job...

i'll be back later to check on your work!

lol ;)

[Stumprrp]

nice heavy bench day rob

[CARDSHARK]

Havent checked in your journal in a while. Looks good, nice lifts.

[getfit]

Amazing sessions hon! you rock big time :)

[Natetaco]

whats reverse grip cgbp? Its not underhand grip benching is it??

[Pup]

April...thank you
Mistress Kate...:)
Rob...thnx, it was intense
CS...thnx bro
Sylvia...thnx darlin, you're kickin some ass yourself
Nate...yep, its underhand benching, just in close

Light Lower Body

Box squats
225x2, 8 sets, 30 sec rests

GMs
135x8
155x8
175x8

Ghetto Hypers
1 green bandx15, 3 sets

Seated calf raise
2platesx25, 4 sets

cardio
15 min incline walking

[Pup]

Yesterday's Light Upper

Tricep Death ( 2 rounds)
5-board 185x10
4-board 185x10
3-board 185x10

Preacher curls
65x8
85x8
105x8

Standing DB military press
40x8
50x8
60x5

Lateral raise drop set
45x6
40x6
35x6
30x6

Seated DB Shrugs
90x10
100x10
110x10

cardio
20 min incline walking

[POWERLIFTER87]

Great workout. 105x8 is a really good preacher curl.

[Pup]

April...thnx, my biceps aren't all that big, but for some reason they are getting a lot stronger

Heavy Lower (this is a misnomer, i lifted like a little bitch today)

Rack pulls (mid shin)
135x3
225x3
315x3
365x3
405x3

Leg ext
250x15
250x15
250x15

Leg Curls
120x15
120x15
120x15

Cardio
20 min incline walking

notes: i felt like such a puss today, the rack pulls felt so heavy, which is ******ed b/c a couple months ago i was doing 100lbs more for a triple, but i have to baby it b/c last time i did heavy rack pulls I trashed my erectors to the point i couldn't even squat over 400 without serious discomfort...meh

[ectx]

what is this? More curl jockey work? Everybody wants to be like ec. :rolleyes:

[briancurran01]

sup Pup?

been a while since I talked to you.

How are things going for you lately?

[Pup]

Rene...you slut, one bicep exercise does not make me a curl jockey...you're starting to sound like a republican.

Bri...things are good man, yourself?

Heavy Upper

Board presses
135x3
225x3
245x3
265x3
295x1+2

CSR
3px8
3p+25x6
4px6

Reverse CGBP
185x6
195x6
205x6

Rear lateral raises
30x6
30x6
30x6

Cardio
20 min incline walking

[heathj]

April...thnx, my biceps aren't all that big, but for some reason they are getting a lot stronger

Heavy Upper (this is a misnomer, i lifted like a little bitch today)

Rack pulls (mid shin)
135x3
225x3
315x3
365x3
405x3

Leg ext
250x15
250x15
250x15

Leg Curls
120x15
120x15
120x15


since when are legs an upper body workout? I always knew you had an ass for a head :p

nice board presses.

[Pup]

I fixed it you ****stick!

[briancurran01]

pup: doing good man...finally back at the weights.

[getfit]

405 on rack pulls, wow! sweet as pie ;)

[ectx]

Rene...you slut, one bicep exercise does not make me a curl jockey...you're starting to sound like a republican.



Oh b!tch, next time you call me that, it's on!

[Pup]

Sylvia...thnx, but i feel very weak doing those
Rene...stop whining, it was funny

Sorry for the lack of updates, last week was a busy week and i've been dealing with some stuff, namely the long list of rejection letters from potential employers.

Moving on.

Heavy Upper

Rack Presses (pins 2 inches above chest)
135x5
185x5
225x3
245x3
265x3
275x2
285x1+1

Seated DB Powercleans (some weird ass exercise Doug showed me today)
25x12
25x8
25x8
-drop-
20x4

DB Rows
80x8
90x8
100x8

DB Flyes
30x8
40x8
50x8

Cardio
15 min incline walking

[heathj]

are you gonna use a shirt when you want to max out? i was curious as to with all this powerlifting if you're going to compete anytime soon?

keep at it, powerlifting is badass :thumbup:

[Pup]

Heath...next time i hit some max singles probably...no clue on competing yet

DE Lower

Box squats (12 inch box)
225x2x10, 30 second rests

Seated GMs
135x8
155x8
175x8

1-arm DB snatches
40x8
50x8
60x8

Static squats
50x30 seconds
60x30 seconds
70x30 seconds

cardio
15 min incline walking

[Stumprrp]

nice job today rob

[Shark]

I rose from the dead to come say hi! Looks like you're doing well in here. Hope all is well outside of the gym too. We need to catch up soon.

later bro.

[mrelwooddowd]

Russow!

What^?


Rob..how does one do a seated GM?

[galileo]

You sit the **** down and do a GM. Are you ******ed?

[getfit]

Box squats are looking awesome Rob as are the DB snatches,i'm loving them :)

hope you are well.

[Pup]

Rob...thnx bro
Metro...you're alive! PM me your cell number.
P-dizzle...really, not that hard of a concept, stick a moveable flat bench into the rack, set the pins, and bam!
Colonel Astronomy...indeed
Sylvia...thnx hon, speed is getting better on them...things are going alright, no job sucks, but other aspects of life aren't too bad

DE Upper
Tricep death
5-board
225x10 set 1
245x5 set 2

4-board
225x10 set 1
245x5 set 2

3-board
225x7 (failure) set 1
245x5 set 2

Pull-ups
bwx8
bwx8
bwx8+2 assisted

Hammer curls
30x6
35x6
40x6

Seated Shoulder Press Machine
140x10
150x10
160x10

Seated DB shrugs
100x8
100x8
100x8

Pushdown dropset (this was Troy's idea)
100xfailure
80xfailure
60xfailure
40xfailure

cardio
15 min incline walking

[Pup]

ME Lower

Platform Deads (off a reebok step)
135x5
225x3
315x1
345x1
375x1
405x1

Leg Ext
250x15
250x15
250x15

Leg Curls
140x10
150x10
160x10

Seated Calf Raises
2 platesx20
2 platesx20
2 platesx20
2 platesx20

Cardio
15 min incline walking

[Stumprrp]

nice deads rob reebox steps are pretty high like 6-7 inches!

[YoBrickWall]

i think your killing your brother,lol.. hey i think im gonna have a better reading this week.. i feeling alot tighter

YBW

[mrelwooddowd]

You sit the **** down and do a GM. Are you ******ed?

.uoy etah I

We have those reebok steps, too, but I didn't think they were nearly stable enough to pull heavy from. Nice work..

[Pup]

Rob...i don't know if its quite 6 inches, but its definitely harder than from off the floor
YBW...sounds good bro
P-dizzle...they have a lot of give, you'd be surprised

ME Upper

Rack press (1 pin above chest height)
135x5
185x5
225x3
245x3
265x3
290x2

CSR
3px6
3p+25x6
4px6

Standing DB Military press
40x6
50x6
60x6

Flat DB flyes
50x6
60x6
70x4 (failure)

Cardio
20 min incline walking

[heathj]

lookin' strong bro!

what is a csr? also, when you do good am's...how far down do you go?

[POWERLIFTER87]

Great bench work and pulling.

[Stumprrp]

strong work dude

[Pup]

Heath...CSR=chest supported row, on the seated GMs i have the pins set so i'm as close to parallel as i can get w/o compromising technique
April...thanks
Rob...thanks

Wednesday's ME Lower session

Platform Deads
135x5
225x3
315x2
365x1
385x1
405x1
425x1

Front Squats
135x10
145x10
155x10

Leg Curl Drop set
170x8
150x8
120x8
80x8

Cardio
15 min on stair stepper

[CARDSHARK]

Nice Numbers Pup... Keep It Goin

[ectx]

For a second I was about to harass ya because I read 'curl, drop set'...then I saw the 'leg curl' part! LOL. nice goin' shorty.

[Stumprrp]

rob you badass platform deadding 425, SCREW!! :d

[Mik]

425 platform deads? Pfffft!

[TwiloMike]

Damn, those are heavy deads, and platform no less. What do you use to actually keep the bar in your hands?

[mrelwooddowd]

i agree. great platform deads. i like the standing db millies. i cant imagine the stability required.

[Pup]

CS...thnx man
Rene...pfft
Rob...lol, i maybe have another 10-20lbs in me on those, they are brutal
Mik...welcome back to my journal...have another shot of hatorade on me
Mike...i use chalk, always chalk
Pat...thanks, the stability issue is why i do them, great nondirect way of working the posterior chain and the "core"

DE Upper
Tricep Death
5-board
225x10 (1st round)
255x5 (2nd round)

4-board
225x10 (1st round)
255x5 (2nd round)

3-board
225x10 (1st round)
255x4 (2nd round)

Standing OH BB press
135x5
145x5
155x5

Clean-grip Shrugs (in smith machine)
2ppsx10
2pps+25x10
3ppsx10

Giant Set (supersetted to failure)

Seated DB curls
25xfailure

OH DB tricep extension
30xfailure

DB Rows
80xfailure

Cardio
15 min incline walking

[JustinASU]

Weights look good, Rob. Volume is fairly high. How high of a platform are you deading off of?

[POWERLIFTER87]

Very nice platform deads. Boards and overhead work also looking good.

[getfit]

Very nice platform deads. Boards and overhead work also looking good.
i couldn't agree more, awesome Rob :)

[heathj]

strong work on those gm's then, damn boy!

i need to work on some board presses. i work at a lumberyard so i have easy access to wood...

how big are the boards that you use? 2board compared to 3board? are they basically just 2x4's taped/glued together? about how long are they also?

[Pup]

Justin...its a 4 inch reebok step, thnx for droppin in :)
April...thnx, everything is firing on all cylinders right now
Sylvia...thnx darlin
Heath...2x4s, cut them about 2 feet long, no shorter than 18 inches, you cut one a little longer and make a handle if you like, once you get them cut, just buy some duct tape and cover em

ME Upper

Bench w/green bands (did it in the rack so i could wrap bands around bottom of cage)
135x8
185x3
205x3
225x2+1
235x1

Band pushdowns (wrap band around top of smith machine so its suspended)
1 green bandx10
1 green bandx10
1 green bandx10

CSR
3px6
3p+25x6
4px6

Narrow Pulldowns w/individual handles
160x6
170x6
180x6

Front DB Raises
15x8
20x8
25x8

Cardio
15 min incline walking

[CARDSHARK]

Nice weight pup

[Pup]

CS...thnx man

DE Lower

Box squats (14 inch box)
135x2
265x2, 8 sets, 30 second rests

Leg Ext
250x15
250x15
250x15

Leg Curls
120x15
120x15
120x15

Seated calf raise
2px20
2px20
2px20
2px20

cardio
15 min incline walking

[YoBrickWall]

hey bud, will see you later today.. lost another 1/2 inch on the wasite line which means im there just gottsa tightn up.. lilgreg got a job, he ll be leaving us soon..also gotta tell you about my wild weekend... see ya

YBW

[CARDSHARK]

Nice leg session rob

[JustinF]

Awesome past few sessions rob. Haven't been in here in a while. How's everything?

[JustinASU]

That was a whole lotta machine work for a DE day ;)

Pressing looks real good bro.

[Pup]

YBW...wr0d
CS...thnx bro
Justin...how the hell ya been bro, things aren't too bad, yourself?
Justin...after the box squats i wanted to hammer some stuff out and get the heck outta there

ME Upper
Band press (greens)
135x8
185x3
205x3
225x3
245x1 (ouch)

Pushdowns
90x8
100x8
110x4

Seated Rows
200x6
210x6
220x6

Reverse Pec Deck
80x8
90x8
100x8

Chins
bwx6
bwx6
bwx6

Cardio
15 min incline walking

[Mik]

Some damn fine work for a youngan! ;)

[Pup]

Mik...thnx pops!

DE Lower

Box squats
barx2
135x2
265x2, 10 sets

Seated GMs
165x8
175x8
185x8

Pull-throughs
120x6
120x6
130x6

DB Snatches
50x6
60x6
70x6

Cardio
15 min incline walking

[Pup]

DE Upper

Tricep Death
5-board
225x10
255x5

4-board
225x10
255x5

3-board
225x7
255x5

Spider Curls
30x6
35x6
40x6

Alt. DB Tricep Extensions
20x8
25x8
30x8

Close-grip Pulldowns
160x6
170x6
180x6

Shrugs
300x8
320x8
340x8

Cardio
20 min incline walking

[Pup]

Heavy upper (push dominant)

Bench w/chains
135+chainsx3, 8 sets, 30 sec b/w sets

Flat DB press
80x8
90x8
100x4

Seated DB Tricep ext
30x8
35x8
40x4

Seated Shoulder press
140x6
150x6
160x6

cardio
15 min incline walking

[rookiebldr]

Nice bench. How much were the chains weighing?

[Pup]

Rook: Chains add about 50lbs each at the top.

[YoBrickWall]

pup have you killed yo brother yet?

big bob and i are doing the same i thiink on the boards.. we do 225x10 then go up and do 5 reps..following we we stay at 225 but go up on the next set for 5 reps again

YBW

[CARDSHARK]

Nice presses rob

[Pup]

YBW...lol
Aaron...thnx

Legs

Squats
barx5
135x5
225x5
315x5
335x3
355x3
365x3

Leg press (lower level)
5ppsx8
6ppx8
7ppsx8

Walking lunges
135x6
145x6
155x6

Calf raises
2px20, 4 sets

No cardio today, hamstrings too dead

[getfit]

Walking Lunges look pretty impressive Rob.Hope all is well:)

[Pup]

Sylvia...thnx hon, my legs still freaking hurt

Yesterday's pull session w/teh brother

CSR
3px6
3p+15x6
3p+25x6

Closegrip pulldowns
160x6
170x6
180x6

1-arm seated rows
100x6, 3 sets

spider curls
30x6
35x6
40x6

cable curl drop set
150xfailure
120xfailure
90xfailure
60xfailure

cardio
20 min incline walking

[rookiebldr]

Sylvia...thnx hon, my legs still freaking hurt

Stop bitching, you have tree trunks stumps for legs. Ace. :)


spider curls
30x6
35x6
40x6

What are these, again?

[Pup]

Jeff...small trees

Legs

ATF squats
barx8
135x6
225x6
295x5
305x5
315x5

DB Step ups
30x6
40x6
50x6

Leg Ext.
250x15, 3 sets

Seated calves
2px20, 4 sets

Cardio
20 min incline walking

[Stumprrp]

impressive past workouts bob.

[Pup]

Rob...thnx bro

Push Day

Inclines
135x5
185x5
205x5
225x5

Reverse CGBP
135x5
165x6
185x6
205x6

Standing DB Military Press
40x5
50x5
60x5

Flat DB Flyes
30x8
40x8
50x8

Cardio
20 min incline walking

[POWERLIFTER87]

Last few workouts looking good.

[Stumprrp]

howd you like the standing DB presses? try em 1 arm!!

[Pup]

April...thank you :)
Rob...I do them 1-arm

Pull Session

Sumo rack pulls
135x3
225x3
315x3
345x3
375x3

Chins
bwx6
+25x6
+45x3

Preacher curls
85x5
95x5
105x3

Spider curls
30x6
35x6
40x6

Shrugs
300x10
320x10
340x10

[Pup]

Push Session

Bench
135x5
185x5
225x5
235x5
245x5

Seated DB tricep ext.
30x6
35x6
40x6

Standing OH press
95x8
115x8
135x8

incline db flyes
40x8
50x8
60x8

[Pup]

Legs

Box squats
135x3
185x3
225x3
255x3
285x3

Wide stance GMs
135x5
155x5
175x5
195x5

Leg ext.
250x15
250x15
250x15

Leg curls
120x12
130x12
140x12

Calf press
2ppsx20, 4 sets

cardio
10 min incline walking

[Pup]

Speed/RE day

Speed Pulls
135x3
225x3, 8 sets, 30 sec b/w

High bar partial GMs
135x5
225x5
225x5
225x5
225x5

Lunge step-ups
115x6
125x6
135x6

Hanging leg raises (with 2 second pause at top)
3x10

cardio
15 min incline walking

[Stumprrp]

nice past session rob lookin strong

[Pup]

Rob...thnx, just doin my thing until fall gets here and i have more time to actually train more than a few times a week

RE Upper/other random ****

Bench
135x5
185x5
225x5
235x5
245x5

OH press
135x5
145x5
155x5

close grip pulldowns
180x6
190x6
200x6

bb curls
75x6
85x6
95x6

seated db tricep ext.
30x6
35x6
40x6

[lilmase1153]

Corn on the cob rob.. whats good man?

I see your doing a 5x5 scheme kinda, oh and why are you gonna have more time in the fall?

anyways its good to be back and I hope all is A ok

[Pup]

Mase...life has been full of twists and turns lately, at some point I'll actually do a write-up of what is going on. Its not really a 5x5...just doing some ME/DE work and my accessory/supplemental stuff is in the 5 rep range. I work seasonally at a golf course and the season is winding down, so i'll have more time once we slow down and are done for the year.

Hope you recover quickly from that accident.

[Pup]

ME Upper

Inclines
135x5
185x5
205x3
225x3
245x3
265x1

reverse cgbp
135x5
185x6
205x6
225x5+1

yates rows
135x6
165x6
175x6
185x6

preacher curls
85x6
95x6
105x6

hammer curls
30x6
40x6
50x4

cardio
15 min incline walking

[Stumprrp]

nice job rob u tied my incline PR :D

[ectx]

first off you are a curljockey.

Second off, you are a bench jockey too.

and finally, nice incline pressin' foo!

[Pup]

Rob...my PR on inclines is 285, i'll have it back up there soon
Rene...pfft...and thanx

ME Deads/hamstring and hip assistance

Conv deads
135x5
225x5
295x3
315x3
335x3
365x3
385x3

Wide Stance GMs
185x5
205x5
225x5
245x5

Lunge Step-ups
135x6, 3 sets

Cardio
20 min incline walking

[Con]

Wow, where the hell has this journal been while I been in the journal land.

Strength is impressive pup, startin to really see the "meathead philosopher" label holding true :D

I did think of a quick question, when you low carb, what do you eat before a workout? Is it just less of the starchy carbs?

Btw, just used Pubmed, gotta learn to use it better tho.

[rookiebldr]

Didn't you workout today?

[Pup]

Con...i don't just talk a good game ;) My peri-workout nutrition is usually a stim pre-workout, during i generally sip a BCAA/WPI mix. Post really depends on the day, my dieting is usually in the form of carb cycling, so unless its a moderate or high carb day i don't have anything but protein/fat in my PWO meal.

Jeff...yes i did, just havn't felt like updating my journal as of late...maybe next week.

[Con]

My peri-workout nutrition is usually a stim pre-workout, during i generally sip a BCAA/WPI mix.

No idea what that means :D

[Stumprrp]

excellent deadlifting

[Pup]

Con...loosely translated...i have something like ephedrine before i workout, while i'm working out i drink a shake mixed with WPI and BCAAs...nothing crazy.

Rob...thanks, most of my ME work for the next month or so will be box squat variations and i'm doing conventional deads on my speed work

[Con]

OOOO, thanks pup.

Well ill be back, seems like a lot can be learned in here. Keep up them intense ass lifts!

[ectx]

Impressive strength there...gonna start calling you 1/2 pint diesel, lol.

How does or what does the wide stance do to the GM's?

[rookiebldr]

I believe it works the glutes more.

[Pup]

Con...feel free to stop by anytime, ask questions, etc.

Rene...i should get that tattoed on my forehead...lol...the GMs hit the hips hard and you can use more weight

Jeff...it does have some effect on the glutes, but primarily it engages the hip flexors more as well as providing more core stability for the movement

Ok...so a slight change of plans here, i havn't done an actual BB type of split in a few years, since i was on stage actually. The leanest i ever became was after employing a split created by my best bro, its got a lot of neat applications to it and it helped me get peeled, after discussing it with him this weekend i think its time to give it another go...i won't post up the specs, but you'll get the general idea (its got periodization, volume cycling, all the bells and whistles).

Training
Chest
7-5-3 week

Bench
135 warmup
215x7
225x5
235x3

Inclines
185x7
195x5
205x3

Flat DB Press
80x7
90x5
100x3

Incline DB Press
60x7
70x5
80x3

Underhand Cable X-overs
30x7
40x5
50x3

Pec Flyes
160x7
170x5
180x3

No Cardio today

[Stumprrp]

went easy today? nice workout

[Pup]

Rob...not necessarily easy, the rest periods are 60-90 seconds...so i kept the weights a little bit lower just so i made sure i could finish the session. I'm used to 2-3 minutes b/w my heavy sets, neuromuscular fatigue sets in a bit quicker with the short rest periods, especially on chest (at least for me it does).

[Stumprrp]

oh deffinatly dude, i agree on that with my high rep short rest bench today, struggling with 155 and 50lb dumbells is pathetic! lol.

[Franjipani]

:hello: glad to see you some things are still the same....You are getting mighty strong there Mr !!!

[Pup]

Rob...i hate short rest periods, but it works
Frannie...welcome back darlin :)

Legs
7-5-3

ATF Squats
3 warmup sets
315x7
325x5
335x3

SLDL
275x7
285x5
295x3

Leg Press (lower level)
5ppsx7
6ppsx5
7ppsx3

Calf press
2ppsx50
2ppsx50

Leg Ext Drop set (each set is to failure)
250
210
170
130

Leg Curl Drop Set (each set is to failure)
180
150
120
90

Cardio
15 min incline walking

[Stumprrp]

strong as a mother

[POWERLIFTER87]

Great legs day.

[Pup]

Rob...thnx bro
April...thnx :)

Arms
7-5-3

reverse cgbp
205x7
215x5
225x3

preacher curls
85x7
95x5
105x3

seated db extensions
20x7
30x5
40x3

incline db curls
20x7
30x5
40x3

cg db press
30x7
40x5
50x3

hammer curls
30x7
40x5
50x3

reverse pushdowns
130x7
140x5
150x3

cable curls
130x7
140x5
150x3

1-arm cable pushdowns
50x7
60x5
50x3

1-arm cable curls
40x7
50x5
60x3

no cardio today

...this workout should satisfy all you volume freaks :)

[Pup]

Back/Shoulders
7-5-3

Sumo rack pulls
135x5
225x5
335x7
355x5
375x3

Wide Stance GMs
245x7
255x5
265x3

CG pulldowns
180x7
190x5
200x3

Seated Rows
200x7
210x5
220x3

Behind the back shrugs
245x7
255x5
265x3

Front Shrugs
305x7
315x5
325x3

Seated machine press
140x7
150x5
160x3

Lateral raises
25x7
35x5
45x3

Rear delt cable raises
30x7
40x5
50x3

cardio
20 min incline walking

[heathj]

wow, you are ****ing crazy. good workout.

i bet that shake you drink during helps out quite a bit?

[Pup]

Heath...its all good, a shake or BCAA mix during a workout is always recommended.

Yesterday's chest workout

bench
135x5
220x7
230x5
240x3

inclines
205x7
215x5
225x3

flat db press
80x7
90x5
100x3

incline db press
70x7
80x5
90x3

underhand x-overs (drop set to failure)
60
40
20

did an ab circuit with YBW and Ryan after i finished

[Pup]

Legs
7-5-3

box squat (12 inch box)
135x5
225x5
295x7
305x5
315x3

bb hack squat
245x7
265x5
285x3

sldl
280x7
290x5
300x3

leg curl
180x7
190x5
200x3

calf raise
2px50
2px50

Cardio
30 minute AM walk

[ectx]

What, no arm work thrown in there? ;)

As always, impressive squatting my friend.

[getfit]

oh! nice box squats rob :)

[Pup]

Rene...tomorrow is arm day...the 315 went quite smooth actually on box squats, this is an exercise i could get scary at.

Sylvia...thnx hon :)

[Stumprrp]

nice job rob, and i like the routine.

[Pup]

Thnx Rob...you'll do well on that routine i think

Arms
7-5-3

seated preacher curls
80x7
90x5
100x3

seated zottman curls
15x7
25x5
35x3

spider curls
25x7
35x5
45x3

cable curls
40x7
50x5
60x3

reverse cgbp
215x7
225x5
235x3

incline db extensions
20x7
30x5
40x3

french press
65x7
75x5
85x3

reverse pushdowns (single pulley)
50x7
60x5
70x3

cardio
12 min sprints on bike

[Pup]

Back/Traps
7-5-3

sumo rack pulls
135x5
225x5
315x5
365x7
375x5
385x3

wide stance GMs
255x7
265x5
275x3

wide grip pulldowns
180x7
190x5
200x3

pendlay rows
185x7
195x5
205x3

reverse shrugs
285x7
295x5
305x3

front shrugs
305x7
315x5
325x3

cardio
10 min on bike
jump rope intervals

[Stumprrp]

sessions are looking hefty in here, liking it!

[Pup]

Rob...thnx, the higher volume is ok, i prefer my WSB templates better, but every once in a while you need to get out of your comfort zone, it only makes you a better athlete in the long run

Chest/Shoulders
7-5-3

bench
135x5
185x5
235x7
245x5
255x3

inclines
215x7
225x5
235x3

incline flyes ss w/dips
50x7/bwx6
60x5/bwx6
70x3/bwx6

pec deck
170x7
180x5
190x3

1-arm db military press
40x7
50x5
60x3

laterals
20x7
30x5
40x3

rear delt raises w/cable
30x7
40x5
50x3

plate raises
25x6
35x6
45x6

cardio
10 min incline walking

[rookiebldr]

Hmmm, wide stance good mornings on back day? I think I've missed something.

[Pup]

Jeff...you just don't know physiology ;)...they hit my hips and my erectors

Legs
7-5-3

Box Squats
135x3
225x3
305x7
315x5
325x3

BB Hack Squats
275x7
285x5
295x3

DB SLDL
60x7
70x5
80x3

Leg Curls
180x7
190x5
200x3

Calf raises
2px50
2px50

[Pup]

Arms
3x12

seated preacher curl
60x12
70x12
80x8 (fail)

spider curls
15x12
20x12
25x12

hammer curls
20x12
25x12
30x12

standing cable curl
30x12
40x12
50x12

reverse cgbp
165x12
175x12
185x11 (fail)

reverse pushdowns (single pulley)
30x12
40x12
50x12

cg db bench
40x12
45x12
50x12

band pushdowns
greenx12
greenx12
greenx12

cardio
10 min jump rope intervals

[Stumprrp]

oh my, an arms day??!!

nice job

[Pup]

Rob...it happens

Legs
3x12

ATF Squats
135x5
245x12
255x12
265x12

Leg Ext.
250x12
295x12
340x12

Lunges
135x12
145x12
155x12

Leg Curls
120x12
130x12
140x12

Calf Press
2ppsx50
2ppsx50

cardio
10 min jump rope intervals

[Stumprrp]

wow 340 lb leg extentions nice and super atf squats

[Pup]

Rob..thnx man, legs were sore as hell today

This workout f'n blew and I'm ashamed to even post it.

Chest/Shoulders
3x12

bench
135x5
205x12
215x12
225x9 (fail)

inclines
185x8 (started too damn high)
185x8
185x6 (fail)

flat db flyes ss w/dips
30x12/bwx6
35x12/bwx6

pec flye machine
150x12
160x12

DB pullovers
50x12
55x12

laterals
15x12
20x12
25x12

reverse pec flye
60x12
70x12
80x12

plate raises
25x12
35x12
45x12

bah...this was crap, diet was no good today, I'm blaming this performance on that.

[Pup]

Back/Traps

CSR
2px12
2p+25x12
2p+35x12

hypers
25x12
35x12
45x12

wide grip pulldowns
120x12
130x12
140x12

seated rows
130x12
140x12
150x12

shrugs
285x12
295x12
305x12

upright rows (wide grip ss w/narrow grip)
95x12/95x12
105x12/105x12
115x12/115x12
95x12/95x12

cardio
15 min incline walking

[Stumprrp]

i though these workouts looked good man, getting in is better then none at all!

maybe you should try WS 4 BB too? i love it so far, im gonna do it prob for a lil longer before i do 20 reppers again.

i kinda modded it or will mod it, RE lower is 20 rep squat day so squats 1x20 and sldl 1x15, and im going to add breathing shrugs, if i feel up to it ill do the ham raises or pullthroughs. for the auxillary work im gonna try to resort to olympic pressing (jerks, push press, standing press)

[Pup]

I'll actually be hitting up the WS4BB pretty soon...i'm going to run another week of 7-5-3, then a week of 5x5...5 weeks away from the super heavy weights will do my joints some good...then its back to WS4BB with a few adjustments to suit some of my recomposition goals.

[Stumprrp]

sweet, you will probley own it. its a super program!

[dblockspky]

nice workouts man

[Bob]

Way to go Pup.. nice strong workouts.. even if you didn't feel the best..
Good luck on the WS4BB..

[YoBrickWall]

good shoulder day.. see ya tomorrow

YBW

[Pup]

Rob...thnx, i'm looking forward to it
dblockspky...thnx, welcome to my journal :)
bw...thnx man
ybw...wr0d...tonight kicked ass, my biceps are hard as boulders

Arms
3x12

seated db curls
20x12
30x12
30x9 (fail)

preacher curls
65x12
75x12
85x12

cable curls
60x12
70x12
80x12

db hammer curls
30x12
30x12
30x8 (fail)

reverse cgbp
165x12
175x12
175x7 (fail)

1-arm db ext
15x12
20x12
25x12

reverse grip pushdown (dropset to failure)
60xfail
50xfail
40xfail
30xfail
20xfail
10xfail

...that drop set ended up being like over 120 reps

cardio
20 min incline walking

[Pup]

Back
7-5-3

DB Rows
90x7
100x5
110x3

BB Rows
185x7
195x5
205x3

wide grip pulldowns
180x7
190x5
200x3

seated rows
200x7
230x5
250x3

close grip pulldowns
160x7
180x5
200x3

underhand close grip seated rows SS w/front press downs
100x10/40x10
110x10/50x10
120x10/60x10

cardio
5 min jump rope intervals
10 min incline walking

did back with YBW tonight, so a little deviation from my normal stuff

[Stumprrp]

nice workout man kickin butt with YBW

[YoBrickWall]

yo pup- good workout..good thing the chics didnt show up ,we would have hurt them,again

YBW

[Pup]

Rob...thnx, when him and i get together for a session its usually kick ass
YBW...you know it playa

Chest/Shoulders
7-5-3

Bench
135x5
205x5
245x7
255x5
265x3

Inclines
205x7
215x5
225x3

Flat db flyes
50x7
60x5
70x3

Incline db flyes ss w/dips
50x7/bwx6
60x5/bwx6
70x3/bwx6

lateral raises
25x7
35x5
45x3

reverse pec deck
100x7
110x5
120x3

seated machine press
150x7
160x5
170x3

[Stumprrp]

solid i liek this 7-5-3 stuff

[Pup]

Rob...its not bad for a break from the PL style training

Legs
7-5-3

ATFs
135x5
225x5
315x7
335x5
355x3

SLDL
135x5
225x5
295x7
305x5
315x3

Leg ext. Drop set
250x10
210x10
170x10
130x10

Leg curl drop set
180x8
140x8
100x8
60x8

Standing calf raises
1ppsx25
1pps+25x25
1pps+50x25

[Stumprrp]

strong as usual man, whats the weight these days

[Pup]

I took measurements this week.

bodyweight-225lbs
bicep-18
chest-48
quad-26

[Pup]

Arms
7-5-3

preacher curls
95x7
105x5
115x3

hammer curls
30x7
40x5
50x3

spider curls
25x7
35x5
45x3

cable curls
70x7
80x5
90x3

reverse cgbp
135x5
205x7
215x5
235x3

1-arm db extensions
25x7
35x5
45x3

reverse grip pushdowns
70x7
80x5
90x3

close grips w/ez bar ss w/cable extensions (did these with Ryan, only rest was how long it took the other guy to finish his set)

105x10/150x10, 4 rounds

cardio
16 min incline walking

[Pup]

Back
7-5-3

Pendlay rows
135x5
205x7
215x5
225x3

db rows
100x7
105x5
110x3

wide grip pulldowns
200x7
210x5
220x3

front pressdowns
40x10
50x10
60x10

shrugs
405x7
415x5
425x3

wide grip upright rows
95x10
105x10
115x10

[HeavyBomber]

oh! nice box squats rob :)

No doubt. Good effort man.

[Stumprrp]

great workout did you do this with YBW?

[Pup]

HB...thnx man
Rob...nada, he's in Vegas this weekend, so Ryan and I trained it up tonight

[Stumprrp]

nice dude

[Pup]

Rob...its all good, there are usually a couple guys in the gym i train with from time to time

Ok...now I finished a month of bb style workouts, my joints are happy again, so its time to get back to ME/DE work...hopefully after christmas i'll have some bands to add to the fun.

RE Upper
Inclines
135x5
185x8
195x8
205x8
215x8

Reverse CGBP
185x8
195x8
205x7 (fail)

Reverse pushdowns
80x8, 3 sets

standing bb press
115x5
125x5
135x5

seated rows
200x8
210x8
220x8

flat db flyes
40x8
50x8
60x8

cardio
15 min incline walking

[Stumprrp]

SOLID inclines!

[heathj]

damn 18"? can we trade perhaps an inch of my calves for an inch of your arms?

[KevinStarke]

Damn man reverse cg bench? your nuts man. Great bench workout.

[TKO]

great workout! So larry went to vegas again? He said Ryan is working out at night now? Does he like it better than w/ u know who in morn?

[Bob]

Workouts are looking ace Pup..
Nice to see ya back from BB hell.. lol
I gotta try those reverse CGBPs.. they sound interesting..

[Pup]

Rob...thnx man
Heath...sounds good, my calves suck
Kevin...thnx bro, i have to do them reverse because overhand mutilates my ac joint
Alex...thanks...training is really going well for me lately...Larry spent four days getting wasted, Ryan splits it up depending on his work schedule
Bearwolf...gotta mix it up every now and again, the reverse grips aren't bad, just have a spotter because when the triceps go, you really have no way to save yourself from the bar falling back and knocking out several of your favorite teeth

ME Deadlift
Platform deads
135x5
225x5
315x3
335x3
355x3
375x3
395x3

V-sit sit-ups (hip flexor work)
+25x8
+35x8
+45x8

Wide Stance GMs
185x8
195x8
205x8

Leg Curls
200x8
225x5
250x4

Pendlay rows
205x5
215x5
225x5

Preacher Curls
95x5
105x5
115x5

Hammer curls
30x5
40x5
50x5

cardio
15 min incline walking

[KevinStarke]

Sick pulling man platform deads are killer.

[Stumprrp]

solid session

[heathj]

********!

abs aren't incredible, but as of late have seemed to improve. first 4 weeks of my clean bulk helped me put on 4-5 lbs of fairly fat-free muscle. the last 4 or so weeks i have been alternating in and out of eating as much as i should (i have been getting screwed by the bank..). Meaning that some weeks i eat the same **** pretty much, just less of it, and maybe perhaps a cheap unhealthy snack. i feel the eating more than enough one week and then less than enough the next week(with proportional macros) seemed to help me gain some muscle with no fat.

i really do want to go on a massive bulk though (out of envy). my bro-in-law just told me that he repped 500x6 on flat bb...he ****ing drinks 40's before he works out. rediculous.

btw :smoke:

[YoBrickWall]

TKO-LMAO.. i like that title under yo name..lilgreg stopped by my place for awhile..he doing pretty good

YBW

[Pup]

Kev...thnx man
Rob...thnx, i'm workin on it
Heath...interesting theory actually, Eric Cressey wrote an article about how he runs his training in 4 week cycles to balance with his diet ( 2 weeks moderate, 1 week low, 1 week high)...so he's getting a little bigger, a little stronger and a little leaner each month. 500x6 on bench is just sick

ME Bench

bench
135x5
185x5
225x3
245x3
265x3
285x3

skull crushers
85x5
95x5
105x5

pec flyes
180x10
190x10
200x10

lateral raises
20x10
25x10
30x10

CSR
3px8
3p+10x8
3p+20x8

Wide Grip Pulldowns (drop set)
180x8
150x8
120x8
90x8

[KevinStarke]

Damn man benching is looking stroooong. Your definitelly good for 315+, any idea what you rmax is?

[TwiloMike]

Sweet bench work. Nice going there, Pup.

[Stumprrp]

uh oh, robs steppin the game up with the bench, awesome.

500 x 6? WOW!

[TKO]

TKO-LMAO.. i like that title under yo name..lilgreg stopped by my place for awhile..he doing pretty good

YBW

How come your not posting your workouts? How was vegas??? how's shortgirl? Glad lilgreg is good!

[silhouette]

Damn, is everyone on this site super strong or am I just clicking on the wrong journals?

[Pup]

Kev...thnx man, no clue on the 1rm, i usually do my ME work in triples
Mike...thnx, i'm tryin
Rob...you set quite the precedent, just trying to hang
Silhouette...lol, some of these guys are way stronger than me, welcome to the forums

ME Squat (cause i couldn't get it done this weekend)

Squats
barx5
135x5
225x5
315x3
345x3
365x3
385x3

Single-leg leg curl
60x8
70x8
80x8

Hypers
+25x8
+35x8
+45x8

SLDL
285x8
295x8
305x8

Spider curls
20x10
25x10
30x10

DB Shrugs
110x8
110x8
110x8

[Stumprrp]

super squats rob

[Bob]

Nice all around workout Pup.. squats and SLDLs looking strong..

[Pup]

Rob...thnx, the ME poundages are slowly creeping back up
bw...thnx man

RE Upper

Inclines
135x5
195x8
205x8
215x8
225x7 (fail)

standing bb press
135x5
145x5
155x5

OH DB tricep ext.
70x8
80x8
90x8

pushdowns
80x8
85x8
90x8

incline db flyes
40x8
50x8
60x8

db rows
90x8
100x8
110x8

[KevinStarke]

Great past couple workouts man you've got some awesome strength.

[Stumprrp]

strong RE upper rob

[TKO]

Good workouts, and comment for yours...lol... I think they are making me mental- not helping for mental preperation( unless it's to go to the funny farm)lol

[TKO]

Stupid Question... What's RE I'm new to the lingo...lol

[Pup]

Kev...thnx man, my joints are happy right now so i can actually put some damn weight on the bar

Rob...thnx bro

Alex...funny farm indeed, lol. RE is repetition effort, when doing a westside type of split you can do DE (dynamic effort) which is like speed benching or RE which is sets of 8-10 (more in the range for hypertrophy).

[TKO]

Sweet! I did not know that! Got it! I kinda do a mix I guess... I need to pay more attention. I think I just do what I can, but I like high reps w/ high weight for the most part...( except when I'm sandbagging which I admit I do with some exercises)

[KevinStarke]

Happy joints mean a happy lifter man definitelly take care of em.

[TKO]

Glucosamine complex!!!!! = lifesaver for joints!!!

[rookiebldr]

Kev...thnx man, my joints are happy right now so i can actually put some damn weight on the bar


Finally! Good to hear and see those numbers move back up.

[Pup]

Alex...damn skippy
Kev...for sure, i'm really focusing on pre-hab this time, taking care of my joints and tendons is as important as my training
Rook...you just wanna spot me, don't lie bitch

ME Deadlift

Platform deads
135x5
225x5
315x3
345x3
375x3
405x3

Cable adduction
40x8
45x8
50x8

BB Lateral lunges
45x8, 3 sets

High placement leg press
7ppsx8
8ppsx8
9ppsx8

Pendlay rows
135x5
215x5
225x5
235x5

Preacher Curls
95x5
105x5
115x5

DB Hammer curls
35x5
45x5
55x5

[galileo]

I don't think you did enough curls, you ****ing jockey.

[KevinStarke]

Nice platform pulls man, their pretty brutal.

[Stumprrp]

solid deads rob

[getfit]

haven't been around here in awhile.Looking through a few pages,things are looking great Rob :)

[Pup]

Christian...you have to work out more than 1 week every six months to give me crap.
Kev...thnx man, hopefully the platform pulls will increase my off the floor work
Rob...thnx, squatting and pulling seem to be where i do the best
Sylvia...thnx hon

ME Bench

Bench
135x5
185x5
225x3
255x3
275x3
295xmiss (WTF!)

pushdowns
90x8
100x8
110x8

laterals (30s rest)
20x10
25x10
30x10

pec flye (60s rest)
200x10
200x10
200x8 (fail)

CSR (drop set)
3p+25x8
3px8
2px8
1px8

Wide grip pulldowns (60s rest)
140x8
150x8
160x8

...overall not a terrible workout, the bench sucked though, i just did not have the lat drive off the bottom i've been having the past few sessions, so next week its time to switch up my ME lift

[Stumprrp]

dont sweat it, just eat a steak and hit er hard next session!

same here, core lifts i own at but i stink at pressing. hopefully that will change i still want a 300 lb strict overhead.

know any books on functional stuff? grip, strongman, thickbar, all that crazy crap.

[Pup]

I really havn't come across too much stuff on functional training, but I would suggest you talk to Borris (Isaac Wilkins), he is excellent on that aspect of things.

[Stumprrp]

cool im trying to get more into odd lifts and grip, bending nails or crushing apples is cool to do haha