rOB's over training Blogggg!

[ROB550]

Chest/shoudr/Tri day
front underhand bar raises
45-12x2
65-10-8x2

front dumbell raises
35'sx12
45'sx10
50'sx8-fail

seat sm mach front presses
95x20
135x15
185x8
205x8
225-6x4 sets

kaiser shoulder press
1 set 10 reps RP 10secs 8 rep burnout

behind back cable side lateral raises
45-15x1 set each arm

incline dumbell press-30deg
45'sx20
75'sx12
85'sx12
100'sx10 RP x8 RP x6

hammer bench mach-more like a tricep exercise
60x15
100x10
120x8 RP x6 burnout

cable flys
? 3 sets of 12-15

lying bar tri extensions
95x12
135x10
135x8
185-8x2

rope over head ext
100x12
120x12
140x10
160x8

pushdowns
100-10x4

abs crunches
130x25
120x25
110x25

rear delt on pec deck
80x20
90x15
100x15
120x???burn out

calfs?? what ever 4 burnout sets

[ROB550]

legs

fri 11-10

am-45 min cybex run

pm-legs

warmup
leg ext-60x20,80x20

leg presses
200x15
200x15
400x15
490x12
580x12,8,6
400x20

leg ext
100x20
120x15
130x15
140x12,10,8

leg curls/supersetted hack sq's
hack sq's-220 x15 each set
leg curls
80x20
100x15
120x15
140x12
160x12,8,4

hi pulls
135-10x4

abs
natul crunch mach
130x50
120x40
110x30

[alex]

nice legpressing!

[SuperD]

Love the title bro... Thats funny as hell!!

[JNo20]

Awesome, you do high pulls! If I had rubberized plates at my gym I'd be ALL over that exercise!!!

[ROB550]

hi pulls

do them on a smith mach is actually better then free weight i think. Or dont let the bar hit the ground-great lower back work with out real heavy weight

[RedSkull]

How about an intro?

[JT1]

How about an intro?

x2


and nice strength

[ROB550]

a former fat powerlifter/bencher getting skinny again

hey I am an old Teen Mr.La. and NO, Mr. NO and Teen Tri STates. Then I placed in the top 3 in a few open contest as teen. Then had to get a job and move out my parents house-so much for tanning and cardio!!!:pizza:
Havent done any BB shows since the late 80's, but
I been cmpeting in PP and Bench meets for the last 20 yrs. Ive done and won a few WABDL St/Reg /National (last Nat meet 2003)meets-551 bench and 2 USAPL Bench Nationals.

I trian with J. Kellum(the longest going strongest PL of all time next to Coan Lb for LB) on/off for the last 20 yrs. And YES he is afreakin animal
Got tired of elbow,shoulder and back pain:tsk: and being fat-so, been doing a combo of a little modified DC training and what you see here volume for the last 6 months losing weight. Thinking about Masters BB maybe in 2008. I need to get my legs up again(negelct for the last 10 yrs). Just get the shape back after 15 yrs of mostly WSB/Kellum PL training.

But seems to be coming along, down from 320 a yr ago to 260 around 10-12% Bdy Fat-so kind a happy I have some abs again

[JT1]

good benching! and thats a nice BF% at 260. good luck with your goals

[ROB550]

11-13-06 bACK aTTACK

superset
assisted wide grip chins x12 reps between shrugs
shrugs
135x20
225x20
275x15
315x15
405x10x3

behind head pulldowns
150x12
180x10
200x8,8,5

wide grip chest supported rows
90-15x2
135x12
155x8
185x8,6,5:target:

underhand grip bent rows
135x12x2
185x10
205x10
225x8
245x8
185x12

hyper extensions
15x4

Biceps
e-z bar curls
3 warmups 125x8,8,4

one arm preacher curls
40'sx10,8,8ish,6-no rest bwtween switching arms

preacher mach curls-close grip
65x failure about 14 reps

ab crunches 100 reps leg raises 50 reps
I'll do some sumo deadlifts with leg tomorrow:whoo: :whoo:

[ROB550]

11-13-06 Leg day

am-cybex run 45 mins
abs-natuils ab crunches
150x30
130x30
120x30
110x50
leg raisesx50
standing calf raises-250-in/out 25 reps each

PM
leg extensions
50x25
80x20
100x15
120x15
150x10,8

squats
135x15
185x10
225-15x4 sets

leg presses
200x15
300x15
400x15
500x10,8,6 not deep legs alittle fried-still sore from last friday

superset hack sq's 225(2 45's each side)x10
leg curls
80x15
100x15
120x12
140x12
160x10,8,8

sumo deadlifts
135x10
185x10
225x8
275x8
315x8

hi pulls
135-10x3
El cooked!!!!

[JT1]

have you always trained like this? and why train legs at all if they are still fried from last week?

looked like a brutal session though

[ROB550]

11-14-06 just cardio please!!

sore as shit from the last 2 workouts-usually do Chest/shoulders/tri's not today!!
AM 40 min cybes run
abs
hanging leg raises 2 sets of 25
natul crunch mach
150x25
130x25
120x50

standing calf raises
220-x25 feet in/out
250x20,15,8 i yi yi!!

PM
sled drag-my nieghbors love when i drag the sled!
100lbs + sled 3 trips around 50 yrds forward/backward

later tonight before bed 20 min elip run for no fun then 30 grams of DC 100% whey /BCAA Bhoots I love that stuff in Orange crystal light!!!

[ROB550]

bench/shoulders and tri's cep

am-45 min cybex run
hanging leg raises-25x2 sets
pulldown crunches-80x30,10x25,80x25

stand calf mach-220x25 in/out 250x25ish failure in/out

PM

Chain benching-"med grip pinky on the ring"
warmup 95x30
135x25,185x15
Added 3 sets chains each side 120lbs chain weight
120/185x8
120/225x8
120/245x6
120/275x5, RP x2 tooooo heavy
120/205x10, RP x4, x3 needed help on the 3rd rep:target: :target:

seat dumbell shoulder presses
45'sx12
55'sx12
65'sx10
75'sx10
85'sx8

hammer shoulder press
1 set 365(count as oly bar weight) x8, x4

close grip decline presses
135x15
225x12
275x8
315x8, x4, x4- failed at 3
185x20

pec deck
80x15
120x12
160x10,8,5

dumb side laterals
40x12
45'sx12
55'sx8ish failed drop set 40'sx10

overhead tricep rope extensions
80x15
120x12
160x8,6, done

rear delts on pec deck
80x15
100x15
120x15
140x10
160x8

hammer curls
40x10
50x10
60x10

vacation next week a nice Mon/Wed/Fri training week light ready for a break