rOB's over training Blogggg!

[ROB550]

?? on a pre/post workout DC Drink Formula??

Right now im using 100% DC Ion Exch whey Iso with a scoop of BCAA Boost 4 times a day.

Thinking of doing a pre-post workout formula of
ion exch whey=40%
BCAA=40%
Glutimimne Peptides=10%
creatine mono=15%
dextrose=5%

==28.something grams of protein

on top of this=the DC ion exch whey 90% and glutimine peptides 10%:hungry:

any ideas on pre and post-seems everyones on the waxy maze stuff-i dont care about a quick pump-i want the muscle:first:
but maybe sub the waxy for the dextrose??

[ROB550]

11-16-06 Back and biceps

AM cybex arch run 30 mins
hanging leg raises-2x25
natul ab crunch mach 150x25,130x25, 120x25
standing calf mach-200x20in/out, 240x20in/out, 260xfailure15ish in/out

PM back
shrugs-smith mach
135x20
225x20
315x20
405x15
455x10
495x10

Partial deadlifts-bar right below the knee
135x15
225x8
275x8
315x5
365x5
405x5-not too bad

underhand lat pulldowns
150x12
180x10
200x10
210x8, x8, x6

chest support rows-inner grip
90x12
135x10
155x8
185x8, x6, x6, x3 done!!:mad2:

hammer rev grip low row
2/45's each side x15
4 45's each side x8x x6, x3

behind neck pulldowns
150x12
160x8
180x8, x8, x5

barbell curls
55x12
95x10
115x8
135x8, x5, x3ishwith a swing

hammer curl mach
40x12
60x10, x8, x6ish failed

hi cable curls
50x12
70xfailure x10, x6 x6

off to Fl vacation in mickey mouse land!:jump:

[ROB550]

Disney World Chest/Shoulders/Tri's

got a quick one in at the Broadwalk gym-limited but not bad

lot of walking
cybex sm mach bench-med grip
barxmillion
95x20
135x20
225x15
275x8
315x8
365x6, x3 no spot stopped
225x15

cybex incline chest press
170x12
210x12
250x8
270(stack)x9, x6, x3

incline flies
45'sx12
50's(heaviest dumbells)x12, x8, x6

cybex smith mach seated shoulder press
**supersetted side lateral dumbell raises between presses**
** 40'sx8 reps**
95x12
135x10
185x8
225x8
245x8
275x6, x3
185x8

front dumbell raises
40's-10x4

close grip bench-cybex sm mach
135x10
225-8x3 sets**was going to just do 4 sets of 8 but????**
275x9, x6, x3ish

dumbell kick back
50's-12x3

pushdowns
100x15
120x12
140x10
150(stack)-10x3

over head cable tri ext
120-12x3 sets

Kind of strained my elbow last week doning decline close grip-felt ok today but didnt strecth the ext movement-last set of bench with 365 felt it a little

calves-cybex leg press
200x25 toes in/out
250x25 toes in/out

more F%$##@@ walking at Disney-CARDIO BABY!!!!:target:

[JT1]

nice long workouts here, great garage set up too

[JT1]

workout drink looks good too

[ROB550]

The Garage Gym

ive spent about 6k on the garage gym-i use around 2 maybe 3 workouts a week-no real leg equip except squats.
But with no AC the summers are bad in there usually 100-110F during the day, only about 1 hour of training til death sets in.-but it builds character and endurance I learned training with Jesse Kellum about 10 yrs ago in the heat ,that when you get out of the heat your about 10x's stronger and can last all day.

Shit, I trained at MetroFlex (Ronnie Colemans)in Dallas a few weeks ago-luckly the weather had turned cool its was kind of hot.

Most of the time im in my plush heath club trying to break their equipment:heyhey:

[ROB550]

back legs in Disney World

@the Board Walk gym again

a F"ing lot of walking -lucky ive been doing hard cardio every morning for 4 months now

shrugs on cybex smith mach
135x20
225x20
315x20
405x15
455x12
315x15

cybex pulldown mach thing-close grip
130x15
190x10
220x8
250(stack) x8, x6, x5
170x10

bent bar rows on cybex smith mach
135x15
185x12
205x8
245x8
275x6
185x15

cable cross over mach pulldowns-pull palms in
120x10
150(stack)x8 x5 x5

cybex seat chest support rows-close grip
170x10
200x10
220x8, 5ish died out

was going to sm mach sq but legs are fried from 3-6miles of walking everyday holding 40lb kids

cybex leg press
190x15
220x15
250x15
300x12
350x12
400x8
450x8 x8 x5
300x20-hurting

cable curls on the cross over
50x12
60x10
70x10
80xf ailure-9ish

cybex preacher mach
100x8, x8, x6ish

one arm dumb preacher
35's-failure x10ish 2 sets

back to walking

[ROB550]

11-24-06 Chest/Shoulders/Tri's

off schedule due to Disney World trip-6 hours of driving today another 4-5 hours tomorrow:2guns: :2guns:

side lateral raises
20'sx20
25'sx15
35'sx12
40'sx10
drop set-45'sx8ish,35'sx10,30'sx12

hammer curls
45's-8x3 sets

incline presses
135-15x2 sets
185x10
225x8
245x8
275x8
315x5, x3

precor incline mach inner grip(had to try this never seen one)
45 each sidex12 heavy
45 each sidex12, x8ish

flat flies
45'sx12
55'sx12
65'sx10
75'sx8 felt chest cramping

seat shoulder dumbell presses
40'sx12
50'sx10
60'sx10
70'sx8
80'sx12ish more like 11 failure
60'sx10

bar front raises
barx12
65x10
95x8ish, x6ish

dumbell front raises
45'sx10ish

close grip bench e-z curl bar
75x12
95x12
125x10
205x8
245x8, x5, x3

dips
bdyweigt 12/pretty much failure x3 sets

cable rope overhead extensions
90x12
100x10
120x10
140x8ish

Rear delt on pec deck
80x15
100x12
120x12
140x10
160x8ish, x6, x4ish

calfs-leg press
?? 4 45's x20 each way
6-45'sx20 each way

[ROB550]

11-25-06 legs/back/biceps

Combined the 3 bdy parts today not training tomorrow

lying leg curls
80x20
100x15
120x15
140x12
160x10
180x10, x8, x5ish

45 deg Icarin leg presses
90x20-good deep strecthes
200x15
290x15
400x15
490x10
600x8
690x8, x5, x5ish had to use my hands on the last 5
400x20 :flame: :flame:

sumo deadlifts
135x15
225x8
275x8
315x8
365x8
225x12

superset leg extensions and hack squats
HS-4-45'sx10
LEXT-100x15
HS-4_45'sx10
LEXT-120x15
HS-4-45's/2-25'sx10
LEXT-130x12
HS_4-45'sx10
LEXT-120x15

front pulldowns-wide grip
140x15
160x12
180x12
200x8
220x10, x7, x5ish failed

hammer low underhand grip row mach
4-45's x12
6-45'sx10
8-45'sx8, x5ish, x4ish and fried

cable cross over pulldowns palms in
120x12
150(stack)x10, x8, x6ish

hammer underhand pulldown mach
4-45'sx12, x8, 8ish

shrugs
225x15
315x15
365x15
405x12-forearm started pulling:Cry: , RP, x6

barbell curls
65x12
95x10
115x10, x8ish litttle swing, x5ish swing
Forearm a little tight

hammer curl mach
30x12
40x12
50x10, x8, x7

natulis ab crunches
150x25
140x25
120-25x2 sets

legs will be sore tomorrow:flame:

[OldDog]

nice workout rob.

[ROB550]

11-27-06 Chest /shoulders/triceps

little sore from Friday and sat workout-but..................
AM
Cybex arc trainer run -30 mins
hanging leg raises-3 sets of 25
natulis ab crunch-150x25, 140x25, 120x25, 120x40
calfs-4 set of 2oish burn out each set

PM
incline dumbell presses
45'sx20
60'sx15
75'sx15
90'sx15
105'sx15
120'sx12 couldnt get 15-RP x5

hammer selectorized shoulder press mach
80x12
100x12
120x10
130x8
150(stack)x9, x5, x4ish failed

close grip incline presses smith mach-more like a incline JM press
135x8
185x8
225x8
245x8, x4ish no more triceps giving

pec deck flies
80x15
120x12
180x8, drop sets 140x8, 100x10

side lateral dumbell raise
35'sx15
40'sx12
50'sx6ish drop set 40'sx8, 35'sx12

cable(seated row mach) tricep kickbacks
50 x :runaway: :runaway: tricep almost came off the bone
30x10
40x10ish
50x8

low cable cross over
50-15 x3 sets

front cable lateral raises
40x10 2 sets

tricep pushdowns
100-10x3 sets

cybex arch trner run 20 mins

[JT1]

workouts looking good - how long you planning to train before a cruise?

[ROB550]

cruising

JT Real soon- Im feeling a little sore lately. The thing is Im not training as heavy as I used(last 10 yrs) to for the last 5-6 months. not doing my old powerlifting routine(heavy rack work,bands, partials, boards and bench shirt singles and triples) so Im feeling pretty good-no injuries which is strange for me. Usually my shoulder and elbows are fried. Right now the joints feel great just muscle soreness

doing a rep pause set with 365 is a lot easier on the joints then 500 for 4 sets of 3 in a bench shirt:yippee:

Since Im doing good and have been going with no real injury other then a sore elbow for the last few months I think the 2 weeks of Christmas I will train each body part twice but very light weights 2 exercises for 4 set of 15, just get a pump and let the joints heal up-if i watch my diet(drinking) thatll be a good time to cruise!

[ROB550]

Legs/ back/ bicep marathon in St. Louis

working in St. Louis the last 2 days-no training or Cardio Tues-just an 18 hour flying /work day

legs
nautlis leg curl
70x15
90x15
100x10
120x8, x8, x6 failed this got heavy!
80x12

nautlis leg press mach-I liker this thing
100x20
200x15
300x12
400x12
500x8
600x10, x8, 5 used the hands on the last RP of 5
400x20

Flex hack squats
135x10
185x10
225x8
275x8
315x8
185x15

leg ext
80x15
100x15
110x15
120x15

back
bent barbell rows-mid grip
135-12x2 sets
185x10
225x8
245-8x3 sets

behind neck pulldowns-wide grip
120x15
150x10
180x10, x8, x6ish

hammer iso low row-count weight as if OLy bar
225x10
275x10
315x8
365x8, x8, x4ish

hammer iso hi row-pulldown
225x10
315x10
365x8ish, x6

hammer wide pulldown
295x10, x8, x5ish

nautlis shrug thing mach
225x15
315x15

DIEING out!:bye2:

biceps
barbell curls
45x12
95x10
115x10
135x8, x6, x4

spider curls
65-10x3 sets

hammer curls
45'sx8
60'sx8
70'sx6, x5

abs-nautlis crunches 3 sets of 25 weight??
calfs-4 sets failure toes in/out weight??

20 min cybex arch trner run

Fly home tomorrow before the ice storm:plane: :plane:

[ROB550]

12-1-06 Partial sumo deads and shrugs

am
cybex arch trner run 40 mins
abs
hanging leg raises
25x3 sets
pulldown crunches
100x15x3
nautilus ab crunch
150x25
130x25
110x25

calfs
standing calf raises
200x10-calf cramped like a little bitch-stopped quick!
regrouped 150x25 sore
180xfailure around 25 in/out each
200x25 til it hurt:bb: in/out each

afternoon
Partial sumo deadlifts
135x20
135x10
225x10
275x8
315x8
365x5
405x5
225x15



shrugs
315-12x3 sets

hyper extensions
15x3 sets