Uh...lifting and eating and other stuff

[KevinStarke]

Great workout dont man, dont sweat the 295 miss its probably because of the 275x3, you'll nail it next time.

[Pup]

Rob...you do some crazy stuff playa
Kev...it was just an off day, no big deal

DE Squat

Box squats w/safety squat bar
185x2, 10 sets, 30 sec rest

Hypers
35x8
45x8
55x8

Leg curls
180x8
190x8
200x8

Behind-the-back shrugs
285x8
305x8
325x8

Spider Curls
25x10
30x10
35x10

Cable curls
60x10
70x10
80x8 (fail)

Speed pulls
225x1, 10 sets, 15 sec rest

Cardio
10 min incline walking

[Stumprrp]

intresting workout rob nice speed squats

[KevinStarke]

Nice DE work man, gotta love fast paced box squats.

[Pup]

Rob...gotta keep changing it up
Kev...thnx, the safety squat bar feels kinda weird, but the speed was fast

DE Bench

Speed bench
135+greens chokedx3, 15 sets, 30 sec rests

Standing BB press
145x5
155x5
165x5

Reverse pushdowns
60x10
65x10
70x10

Incline db extensions
30x8, 3 sets

Incline db press
60x10
70x10
80x10

DB rows
90x10
100x10
110x10

cardio
10 min incline walking

[Stumprrp]

good work bob

[TKO]

Good workouts! We finally got ybw back on here...ya!

[Pup]

Rob...thnx
Alex...no doubt, about time he started posting so we could harass him

ME Deadlift

Conv. Deads
135x5
225x5
315x3
365x3
385x3
405x3

Cable Adductors
30x10
40x10
50x10

Side Lunges
45x8, 3 sets

Sumo SLDL
135x8
225x6
245x6
265x6

CSR
3p+25x5
3p+35x5
4px5

Alt. DB Curl
30x5
40x5
50x5

[Stumprrp]

solid deads in the clutch, whats the height and weight at again dude?

[KevinStarke]

Great pulling man, im real interested in trying these sumo SLDLs..

[galileo]

Nice adductors, Carol.

[Pup]

Rob...my DL isn't where it should be off the floor, 405 felt damn heavy...i'm 5'7, 225lbs
Kev...those sumos trashed my hamstrings
Xian...perhaps someday when your max squat equals what i db press with one-arm, then you can talk trash about me doing hip work, until then STFU

ME Bench

2-board press
135x5
185x5
225x5
255x5
285x3
305x1 (fail)

Reverse CGBP
205x5
215x5
225x5

Laterals
20x15
25x15
30x15

Incline DB flyes
50x8
60x8
70x8

Pulldowns
180x8
190x8
200x8

Seated rows
200x8
210x8
220x8

cardio
10 min incline walking

[RedSpikeyThing]

Wow you are ****ing strong!! (And big apparently....5'7" 225?! ****E)

[galileo]

Don't encourage him, spikey.

[TwiloMike]

Man, you're a strong one. You may think you had a not-so-nice workout but I'm still impressed.

[KevinStarke]

Strong session man those close grip reverse bench sets are really impressive, strong triceps.

[TKO]

How'd they trash your hamstrings??? R u gonna do em again?

[Pup]

Spikey...thnx man
Christian...STFU
Mike...thnx man
Kev...thnx, i just have to figure out how to get stronger off the bottom
Alex...the tension on the hamstrings is constant with the sumo stance, i'll probably put them in my accessory work rotation

ME Squat

Squat
135x5
225x5
275x5
315x3
335x3
355x3
375x3
395x3
415x3

Leg curls
100x20
120x20

Hyperextension
bwx20
bwx20

Leg Extension
250x15
250x15

ab work
sets of 20

...I'm cutting down the volume on my accessory work this week, after all those squats i was toast.

[YoBrickWall]

pup good job on yo squat... you buried every rep..awesome

YBW

[Pup]

YBW...thnx man, it was heavy as hell on that last set

Active Recovery/GPP

DB snatches (60 sec rests)
30x5
40x5
50x5
60x5
50x5
40x5
30x5

Jump rope intervals
5 intervals

Grip work
3 sets, 30 seconds in between

Clean and press (60 seconds b/w sets)
135x3, 5 sets

ab work

...next time i will probably throw in 15-20 min low intensity cardio and if anyone has any suggestions to make these GPP days more interesting feel free to comment.

[Stumprrp]

SOLID squats bob, and i like that GPP work ill be doing mucho when i cut soon, mostly with kettlebells.

[TKO]

Spikey...thnx man
Christian...STFU
Mike...thnx man
Kev...thnx, i just have to figure out how to get stronger off the bottom
Alex...the tension on the hamstrings is constant with the sumo stance, i'll probably put them in my accessory work rotation

ME Squat

Squat
135x5
225x5
275x5
315x3
335x3
355x3
375x3
395x3
415x3

Leg curls
100x20
120x20

Hyperextension
bwx20
bwx20

Leg Extension
250x15
250x15

ab work
sets of 20

...I'm cutting down the volume on my accessory work this week, after all those squats i was toast.


Do you have pb&j on that toast???LMFAO

[galileo]

I hope that ab work included spandex.

[Pup]

Rob...thnx
Alex...haha
Christian...STFU

DE/RE Bench

Bench (30s rests)
185x3, 15 sets

Pendley Rows
135x5
205x8
225x8

Reverse CGBP
135x5
205x8
225x5 (fail)

Rear delt laterals
35x8
45x8

Pec Deck
200x10
200x10

[Stumprrp]

wow @ 15 sets LOL

[heathj]

Impressive squats!

[Bob]

Those reverse CGBP's are insane Pup!! Did you have a good spotter...
I've been looking for someone to trust to spot me on a set of those..

[Pup]

Rob...i'd like to work that up to 20-25 sets eventually.
Heath...thnx man
BW...thnx, i usually have YBW spot me on the reverse close-grips, he has a good feel for when i'm going to drop the bar on my face.

GPP

10 min incline walking
3.0mph
10% incline

db snatches (60s rests)
30x6
35x6
40x6
45x6
50x6
55x6
60x6

jump rope intervals
5 intervals

db farmers walk
90lb dbs, 2 trips around the gym

bike sprints
5 intervals
15 sec sprint/45 normal pace

ab work

[galileo]

That's the most snatch you've ever had, huh?

[Shark]

Haha, that was punny.

[KevinStarke]

Awesome snatch volume man, good stuff.

[galileo]

Haha, that was punny.

I <3 puns!!!!!!!!!!!!!

[Pup]

Christian...refer to my prior comment to you
Chris "i never talk to pup anymore because i'm too cool"...assface
Kev...thnx man
Christan...see above

DE Lower

Box squats (30s rests)
225x2, 15 sets

Cable adductors
40x10
45x10
50x10

Sumo SLDL
135x5
225x5
275x5
295x5
315x5

Upright rows
105x6
115x6
125x6

Hyperextensions
bwx15
bwx15
bwx15

[Stumprrp]

good lifting bob

[Pup]

Rob...it's "rob"...and thnx :)

ME Upper (this session blew)

Bench
135x8
185x8
225x5
250x5
275x2
225x10

Inclines
135x8
185x8
205x7
225x4

DB press
80x8
85x5
90x3 WTF

Standing OH press
135x6
155x3
165x3

Pec flyes ss w/feet elevated pushups->feet on floor pushups
200x8/bwx12/bwx8
200x8/bwx10/bwx5
200x5/bwx6/bwx3

Tbar rows
3p+25x6
4px6
5px6

ab work

[Stumprrp]

far from blowing dude, looks solid to me, HAHA does the name bob piss you off? that was my goal :P jp ROB.

[KevinStarke]

Session looks fine to me man no worries.

[Pup]

Rob...i figured as much. The poundages aren't bad, but my reps with those weights should be much higher, i've noticed a huge drop-off the past few weeks, which leads me to believe its time for a massive de-load.

Kev...thnx, just frustrated with the lack of progress.

[KevinStarke]

Its annoying but ya just gotta put it out of your mind. I was stuck at 315 on bench for a very... very... very... long time and even now its only gained 10 lbs since then. Just takes time.

[TKO]

gotta have sucky times, so when you have the good ones-they just feel SWEET!!!!!!

[Pup]

Kev...very true man
Alex...yep, just hate having the sucky workouts

Ok...since I can feel my CNS tore up as well as my shoulders are just burned out, its time for a de-load

Chest/biceps/shoulders

bench
135x20
145x20
155x17 (fail)

incline db flyes
20x15
25x15
30x15

preacher curls
45x20
55x20
65x15 (fail)

db hammer curls
20x15
25x15
30x15

machine shoulder press
100x20
110x20
120x20

rear delt laterals
20x15
25x15
30x15

abs

[galileo]

Those high reps look painful Rob.

[TwiloMike]

Are you, like, toning or something? :scratch:

[Pup]

Christian...true story, but i need to let my CNS recover, so gotta do it
Mike...if you read my post it plainly mentions a de-load, but if it makes you feel better, this is one of the few weeks of the year that you get to handle the same weights as i do.

GPP

incline walking
15 min
3.0mph
10% grade

rope
5 intervals

db snatches 60s rest
30x8
35x8
40x8
45x8
55x8
65x6

bike sprints
45 sec normal
15 sec balls out
10 intervals

[galileo]

Awesome GPP workout Rob.

[Stumprrp]

nice job high rep snatches are the devil

[KevinStarke]

Those DB snatches would have had me exhausted real quick, great workout man.

[Pup]

Christian...thnx man, it was a great session
Rob...they hurt
Kev...its hard to maintain endurance doing em no doubt

Legs

ATFs w/SSB
135x10
225x8, 3 sets

Leg Ext.
210x15
230x15
250x15

Leg Curl
120x15
130x15
140x15

Calf raise
3px15
3px15
3px15

[KevinStarke]

Lots of volume for this workout man, strong squatting.

[Pup]

Kev...thnx, it wasn't bad for a de-load session

Back/Tris/Traps

CSR
2px15
2p+25x15
3px15

Wide grip seated rows
150x15
160x15
170x15

JM Press
135x8
135x8
155x6 (let it drift)
155x12
175x8

1-arm OH DB ext.
20x8
25x8
30x8

upright rows
65x12
75x12
85x12

[KevinStarke]

good looking workout man, volume looks great.

[Pup]

Kev...thnx man, hope you had a nice christmas

ME Bench/Push

Bench
135x5
185x5
205x5
225x5
245x5
265x5

Incline DB presses
70x5
80x5
90x5

Reverse cgbp
185x5
205x5
225x5

OH Press
135x5
155x5
175x3 (fail)

The deload did me some good, my bench felt a lot smoother today. I'm gonna play with the split a bit...maybe a 3 day A/B set-up and the two other days are GPP. Ideally, i'd like to go alternating b/w ME/RE for upper and lower, i'm still tweaking though.

[KevinStarke]

It was alright man, bench is looking strong man 265x5 is solid.

[Stumprrp]

strong work rob, i like what im doing currently for the cut, weights - kettlebell - grip - weights - kettlebell - grip - off.

the weights are 1 upper and 1 lower and grips are just my grippers or some plate pinching and stuff.

[Pup]

Kev...thnx man
Rob...keep it mixed up like that, then you won't ever get bored

GPP/grip work

DB Snatches (60s rests)
30x8
40x8
50x8
60x8
70x6

Rope Intervals
5 intervals

Cycle Sprints
10 intervals 15/45
2 minute cooldown

DB wrist curls
40x15
50x15
60x10 (fail) ss w/plate pinches 45x20->35x15->25x15

[Stumprrp]

great job gpp and grip work is essential!

dude Dinosaur training is a sick book! ever read it?

[YoBrickWall]

awesome workout bud.. for a minute i thought you were gonna throw the db thru the ceiling on those snatches.. speaking of snatches yo should have stuck around.. couple of hotties came in after you left

YBW

[Pup]

Rob...thnx, never heard of that book
YBW...my tendons in my elbow are still sore from that damn set of snatches

ME Squat

Box squats
135x3
225x3
275x3
295x3
315x3
335x3
355x3
375x2 (fail)

Leg ext (60s rest)
250x12, 4 sets

Calf press (60s rest)
2ppsx50, 3 sets

Cardio
20 min incline walking

[KevinStarke]

Strong DB snatches up there and nice squats man.

[Pup]

Kev...thnx man

DE Bench

Bench (60s rests)
185x3, 15 sets...speed was awesome

Hammer curls
30x8
40x8
50x8

Chins
bwx6, 3 sets

Upright rows
65x12
75x12
85x12

abs

cardio
20 min incline walking

[YoBrickWall]

hey bud.. im gonna hit the gym at noon today,,,only told a few of the women about this way i dont have to open it for everyonr so if yo around drop by and ill let ya in

YBW

[Pup]

YBW...I didn't get home til this evening, Ryan and I got in a quick bench session around 8

ME Bench+push assistance

Bench
135x8
185x5
205x5
225x5
245x5
265x5
225x14

Incline DB flyes
55x5
60x5
65x5

reverse cgbp
185x6, 3 sets

OH bb press
135x5, 3 sets

...shoulders were pretty tore up after the benching, so accessory work was quite light tonight.

[Pup]

DE Lower

Speed pulls off reebok step
warmups
135x5
225x5

work sets (30s rests)
315x1, 10 sets of singles

Leg ext (30 sec rests) *i stole this idea from Christian*
250x15
250x15
250x15

DB step-ups
35x6
40x6
45x6

Lateral lunges
45x6
55x6
65x6

weighted ab work

[galileo]

omg I'm famous!!!

[getfit]

nice work Rob.Wanted to wish you a Happy New year hope you enjoyed

[Stumprrp]

nice job rob!

[Shark]

What up poop... i mean, pup. How's life?

[Pup]

Christian...more like infamous
Sylvia...same to you, i hope you have an excellent '07
Rob...thnx bro
Chris...life is good amigo, how about you?

Cardio/Abs

Cardio
30 min incline walking
3.2mph
5% grade

Abs
200 total reps, various types

[Pup]

DE Upper

Bench (45s rests)
185x3, 15 sets

Pullups
bwx8
bwx6
bwx6
bwx6

upright rows (in smith)
85x10
95x10
105x10

db hammer curls
35x5
40x5
45x5

[YoBrickWall]

hey gotta tell ya this.. i was laughing so hard i had tears comimg out.. ryan came in complaining he thinks he pulled a groin muscle and it hurts to sneeze,, god i still cant stop laughing

YBW

[Pup]

YBW...he was whining about it yesterday...lol

Yesterday's ME Squat

Squats w/SSB

barx5
1ppsx5
2ppsx5
2pps+25x3
2pps+35x3
3ppsx3
3pps+10x3
note: i don't know how much the SSB actually weighs, so i'm just listing weight added to it instead of poundages

Leg ext (30s rests)
250x15
250x15
250x15
250x12 (fail)

Ghetto Hypers
1-green bandx10
2-green bandsx10
2-green bands+20x10

[Stumprrp]

nice job rob strong squats

[Bob]

:withstupi
Strong Squatting Pup.. makes me wonder why you did the leg extensions after them??

[getfit]

oh, nice leg day Rob.Squats are looking ace my friend.

[Con]

What are SSB's? Do they weigh more or less than 45 pounds? Either way, lookin strong.

I do have a question after thinkin about some stuff. I recently decided to cut most of the carbs out of my diet. I was thinkin about how you said body recomposition can be achieved easier without carbs, and since my goals are strength and a better physique, why not. I was wondering what type of routine you used(im assumin you did this urself) that seemed to work the best? Also, if I rmember correctly, HIIT iis glucose burning, would it be counter productive to do if my carbs are pretty low?

Thanks for the future help.

[Pup]

Rob...thnx bro
BW...to completely thrash my quads
Sylvia...thnx :)
Con...SSB is a safety squat bar, i found out it weighs 65lbs. Training on a low carb diet is an interesting concept. IMO (and what i've discussed with Lyle) non-endurance athletes can max out at 150g of carbs (timed properly) and do just fine without losing mass or strength. Right now i'm experimenting with an intermittent fasting approach (carb loads for 5hrs after training sessions) rest of the time is PSMF style. As for training, I like periodized splits that involve heavy/light days for both upper and lower, so that's what i recommend. As far as the HIIT goes, use it sparingly and then do 10-15 minutes of steady state cardio afterwards to increase blood flow and increase FFA oxidation. If you don't over-do it, you won't catabolize lbm.

Heavy Upper

Bench
135x5
185x5
205x5
225x5
245x5
265x5

Pec flyes (30s rests)
200x10
200x10
200x8 (fail)

DB incline extensions
30x6
35x6
40x6

Pushdowns
80x8
90x8
100x6 (fail)

Seated machine press
160x6
170x6
180x4 (fail)

cardio
10 min incline walking

[Con]

Thanks for the reply pup!

Just wonderin about a few more things. Whats the down side of low carbin it up? I would be considered a non enduracne athlete, correct? And any link for the upper/lower split you recommend?

Again, thanks for the info.

Btw workout looked awesome. Strong benchin man!

[Pup]

Con....downside is some people complain of low energy levels. You would be a non endurance athlete. Westside is based on that template, you can also search on BR.com for some of Fortified Iron's routines, Kyle uses heavy/light days in his splits.

DE Squat

Box squats (30s rests)
245x2, 10 sets, 12 inch box

Sumo RDL
135x5
225x5
275x5
295x5
315x5

Hyperextensions
+30x10
+40x10
+50x10

Seated calves
2px15
3px15
4px15

Standing calves
toes straight 205x15
toes pointing in 205x15
toes pointing out 205x15
ss of all three, 10 reps each

[Stumprrp]

box squats look real good Robby boy, as much as i hate speed training aside from heavy explosive lifts, this is good stuff.

[Con]

Thanks Pup. I will check that site out later. Just wonderin tho, would you recommend a low carb(since you said it often produces body composition changes) or moderate carb around the liftin window? My goals are strength and a better body composition, not really goin for super lean yet.

Thanks again, and sick workout.

[KevinStarke]

Awesome box squats and sumo RDL's man, gettin strong.

[Pup]

Rob...i don't particularly like speed work either, but it does improve my lifts
Con...my personal thoughts are you don't need more than 100g a day, 30-40g at breakfast, 40-50 at post-workout, and the rest of the meals are trace carbs from veggies. Thanks for the props
Kev...its getting there man, just tough to really go up in strength when i'm dieting...blah

RE Upper

Light Upper
Inclines
135x8
185x8
195x8
205x8
215x8

Spider Curls
30x8
35x8
40x8

Smith machine upright rows
85x10
95x10
105x10

chins
bwx6
bwx6
bwx6

abs

notes: my shoulders have been sore as hell for the last three weeks when i attempt to rotate them laterally (like when doing flyes or weighted russian twists)...i believe this may be from the upright rows. I can't really shrug for the traps because every rep my ac joint/clavicle "pops" and that's not a good thing. So if anyone has an unusal trap exercise they do, please give me some ideas.

[KevinStarke]

Solid RE work man, nice volume.

[Stumprrp]

those are some sick "light inclines" lol.

[Bob]

nice workout Pup...
Have you tried Hise Shrugs... I know stumpster is a big fan...
Perhaps give them a go with some light weight??

[bill]

picking in to check some more about the diet.
Face pulls high seem to hit the traps.
try side laterals raising the db's high, and leaning forward a little. Cheat a little so you can use heavier wt.

[TKO]

Good job- looking good!!!

[TKO]

You wanna be impressed??? Check out my girl 8.8 puttin on some meat- pics on page 1...

[YoBrickWall]

hey the gym was dead tonight.. had a blowout with toledoe tonight about the cell being on the floor..

YBW

[KevinStarke]

Strong light day man, bb inclines just dont agree with me. I'm a fan of db inclines over them.

[Pup]

Kev...thnx man
Rob...lol, thnx
BW...shrugs dont agree with my collar bone too well
Bill...ask away on the diet stuff...i may look at the face pulls
Alex...thnx, i've seen her pics, she's definitely put together
YBW...just give her an LMI and tell her to STFU
Kev...i alternate both back and forth

I'll post up all the workouts for the week in a bit.

[Blood&Iron]

You are much stronger than me.

That is all.

[Pup]

Zaq...true

Here's the workouts from the week so far, have one more Sunday afternoon.

Lower (quad dominant)

Paused ATFs
135x5
225x5
275x5
295x5
315x5

Leg ext. (30s rests)
250x15
250x15
250x15
250x13 (fail)

Leg press (lower level)
5ppsx5
6ppsx5
7ppsx5

Calf press (45s rests)
3ppsx20
3ppsx20
3ppsx20
3ppsx20

Leg curls (60s rests)
120x8
130x8
140x8

Upper (pec dominant)

Inclines
135x5
185x5
205x5
225x5
245x5

DB flyes
40x6
50x6
60x6

3-board press
135x5
225x5
245x5
265x5
285x5
305x2

chins
bwx6
bwx6
bwx6

db rows
80x10
90x10
100x10

Lower (hamstring dominant)

Platform Deads
135x5
225x5
315x3
335x3
355x3
375x3
395x3
415x3

Leg press (upper level, wide placement)
7ppsx6
8ppsx6
9ppsx6

Leg curl
180x6
190x6
200x6

Front squats
135x8
145x8
155x8

Leg ext (30s rests)
250x15
250x15
250x15
250x12

Cardio
Bike Sprints
2 min warm-up
5 sprints
2 min cooldown

SS Cardio
incline walking
5% grade, 3.0mph
20 minutes

[galileo]

Your workouts look very strong Pup.

[Unholy]

Crazy volume pup.

[Blood&Iron]

Zaq...true

Don't get me wrong. I'm still far, far prettier.

[heathj]

nice 3-boards! are they easier than a 2-board?

[Pup]

Christian...thnx bro
Unholy...you do realize that was 3 different workouts right, not all that was done in one session
Zaq...true again
Heath...3 board i can handle more weight, no question

Upper (back dominant)

Pendlay rows
135x5
185x5
205x5
225x5

Chins
bwx6
bwx6
bwx6

Hyperextensions
+40x10
+50x10
+60x10

Incline DB flyes
40x8
50x8
60x8

Pushdowns
80x8
90x8
100x8

Cardio
25 min incline walking

[YoBrickWall]

hey bro let me know tomorrow if you find that artical we were talking about

YBW

[Stumprrp]

twas a nice workout rob, are you going lighter?

[Bob]

Strong weekend Pup..
Both workouts looked awesome...

Keep it up.. lift heavy, eat right & rest enough...

[TwiloMike]

Nice workout, puppay.

[galileo]

Do you find the hypers to be helpful?

[Pup]

Rob...on what day exactly do you feel i'm going "light"?
BW...truth man
Twilo...i do what i can
Christian...I prefer those for the erectors over GMs.

Lower (Quad dominant)

BB Hack squats
135x5
225x5
275x5
295x5
315x4

Leg press (lower level)
7ppsx6
8ppsx6
9ppsx6

Leg ext. drop set
250x10
210x10
170x10
130x10
90x10

Leg curls
130x10
140x10
150x10

Ghetto hypers
2 bandsx10, 3 sets

Cardio
15 min on bike

[Stumprrp]

strong work rob, that back day looked light for you im sayin

[Detard]

nice work in here pup. great hack squats!

[YoBrickWall]

hey guess who back in the gym? WINKY

YBW

[Pup]

Rob...the hack squats tore me up
Detard...thnx, good to see ya stop in
YBW...bleh, why can't he just die

Upper (pec dominant)

Inclines
135x5
195x5
215x5
235x5
255x4

Incline DB flyes
50x6
60x6
70x6

Underhand x-overs
40x8
50x8
60x8

Seated rows
200x8
210x8
220x8

DB hammer curls
30x6
40x6
50x6

[galileo]

I need you to take a few years off to let me catch up.

[Stumprrp]

nasty inclines

[Pup]

Christian...lol
Rob...gracias amigo

Upper (push)

Bench
135x5
185x5
205x5
225x5
245x5
265x5

Pushdowns
80x8
90x8
100x8

Incline DB flyes
50x6
60x6
70x6

Seated DB press
60x8
70x8
80x5 *smash head first into teh wall*

...i have been sick as hell since about friday, so this week is condensed into a push/pull/legs week, the weights will probably not be all that stellar until i'm 100%

[Con]

Workout still looks good pup. Good effort despite the sickness.

btw what are your goals atm?

[Pup]

Thanks Con...pretty much right now the goals are lift heavy things and look better naked.

[galileo]

Sorry to hear you're sick man...take it easy until you get better.

[TKO]

hey guess who back in the gym? WINKY

YBW

Who Who??? Who should die...

[Con]

Cutting or bulking?

And are you trying to do them at the same time?

I always like readin other peoples approaches, so if you wouldnt mind....;)

[bill]

Did YBW take you out drinking friday night?

strong workouts throughout, impressive incline benching.

[dblockspky]

Thanks Con...pretty much right now the goals are lift heavy things and look better naked.

ha... thats probably the goal of every single man on earth.
nice work in here man. even with the cold. get better.

[Pup]

Christian...i hear that, of course with the meds making me similar to a paranoid schizophrenic, i'm not sure if the sickness or the cure is worse
Alex...that little annoying bastard we christened "Winky"
Con...recomp amigo, carbs are a little higher right now because i'm having some mood issues
Bill...i wish man, i caught the flu from someone at school...bastards
Dblockspky...truth man, trying to get healed, a work in progress

Legs (lets hope i can train more than once this week without feeling like death)

Box squats
135x3
225x3
275x3
285x3
295x3
305x3
315x3

Leg extensions
250x12
250x12
250x12

Sumo SLDL
135x3
225x3
275x3
285x3
295x3

Leg curls
140x8
150x8
160x8

[Stumprrp]

uh oh, extentions and curls! haha jp rob nice lower stuff.

[Pup]

Rob...hmmph!

I realize i've pulled a Xian with this journal, just been busy lately and not had time to do updates. I'm finally over my cold so hopefully the training consistency will be back.

Heavy Upper

Bench
135x5
185x5
205x3
225x3
245x1
265x1
275x1
285x1
295x1
305x1(PR!)

Pendlay rows
185x8
185x8
185x8
185x8
185x8

DB incline flyes
40x10
40x10
40x10
40x10
40x10

Seated machine press
120x10
120x10
120x10
120x10
120x10

Pushdowns
70x8
70x8
70x8
70x8
70x8

[Stumprrp]

nice work rob!

[Con]

Workouts lookin good as usual!

Out of curiosity, why a recomp? Ive always read, dieting and bulking were simpler and faster.

Also, im tryin to learn on my own, so I been searching pubmed. I seem to have some trouble tho, sometimes, the info related to the link I chose will show up, sometimes it wont. Any ideas?

[YoBrickWall]

haha ,im sure TKO knows winky if she saw him..he use to chase rambo around the gym.

pup greaAt job on the bench and the spotter who wirness it

YBW

[Pup]

Rob...thnx amigo
Con...with my metabolism, i have to be in about a 1000-1250kcal per day deficit to see the scale move much...that's annoying, at least with recomping i know the biochemical processes going on in my body and can adjust accordingly. As far as your pubmed question...you need to be a bit more specific, cause i don't have a clue what the hell you are talking about.
YBW...thnx man, it felt good to join the "big boys"

Heavy Lower
Box squats
135x5
225x5
275x5
275x5
275x5
275x5
275x5

SLDL
135x5
225x5
275x5
275x5
275x5
275x5
275x5

ab circuit

[YoBrickWall]

big boys/ whad ya talking about yo a blockhouse dude....hey if i dont see ya before friday were doint the gym road trip this sat.

YBW

[Pup]

YBW...i'll always be "the pup" next to you guys

DE Bench

Speed bench
135x5
165x3, 8 sets, 45s rests

Inclines (90s rests)
135x5
185x5
225x4
230x4
235x4
240x4
245x4

Seated Rows (90s rests)
200x5
220x5
250x5

Laterals (90s rests)
30x5
35x5
40x5

Reverse CGBP (90s rests)
185x5
205x5
225x5

[Stumprrp]

damn strong inclines rob

[KevinStarke]

Hot damn, real strong inclines man especially with the short rests.

[rookiebldr]

Hot damn, real strong inclines man especially with the short rests.

Come on, his arms are like yours. Short with no ROM. :p

[Pup]

Rob...thnx bro
Kev...thnx man, the short rests make inclines interesting
Jeff...perhaps, but unlike those pathetic twigs you call biceps, mine are 18 inches...so bite me

ME Upper

2-Board Press
135x5
185x5
225x3
255x2
275x2
295x1
315x1
335x1

Incline DB Flyes
40x8
50x8
60x8

Chest Supported Row
3px8
3p+25x8
4px8

Pushdowns
80x8
90x8
100x8

DB Hammer curls
30x8
35x8
40x8

Lateral raise drop set
40x6
30x6
20x6
10x6

[ectx]

...perhaps, but unlike those pathetic twigs you call biceps, mine are 18 inches...so bite me



18 inches round, 5 inches long. *Snicker*

Impressive board presses foo'....and I see you're trying to be a curljockey like ec. You're a Mamon.

(pronounced "mah" as in ma and pa kettle and "moan" as in she's a moaner...mahmoan...slang for "sucker" in spanish)

[Stumprrp]

solid 2 board rob

[Pup]

Rene...STFU
Rob...thnx bro

DE/Speed day

Speed Bench
175x3, 8 sets, 60s rests

Speed Pulls
135x3
225x3
275x1, 8 sets, 30s rests

DB Snatches
30x6
40x6
50x6
60x6
70x6

Abs

[Shark]

I <3 snatch!

[Sidior]

Been reading this thing for ages but never posted. You are a strong ****er!

[Pup]

Russow...too bad you are gay then
Sidior...thnx for stopping by and thnx for the props

ME Upper

Inclines
135x5
185x5
205x3
225x3
245x2
265x1
285x1
295xmiss (halfway up)

Rear laterals
20x8
25x8
30x8

Chins
bwx5
bwx5
bwx5

Reverse CGBP
185x5
205x5
225x5
245x4

Cardio
20 min low intensity incline walking

[Stumprrp]

285 is solid