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  • rOB's over training Blogggg!

    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
    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:

    Living for the INSULIN SPIKE!

  • #2
    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
    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:

    Living for the INSULIN SPIKE!

    Comment


    • #3
      nice legpressing!
      what are your lifting stats like?

      Comment


      • #4
        Love the title bro... Thats funny as hell!!

        Comment


        • #5
          Awesome, you do high pulls! If I had rubberized plates at my gym I'd be ALL over that exercise!!!

          Comment


          • #6
            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
            If your not ripping a tendon your not working the muscle to its fullest capacity!

            I just kinda feel if the weight wasn't so heavy, I could lift it:

            Living for the INSULIN SPIKE!

            Comment


            • #7
              How about an intro?
              PM me to discuss website/video/dvd etc. related work.

              Comment


              • #8
                Originally posted by RedSkull
                How about an intro?
                x2


                and nice strength
                "The only person that gains from massive steroid use is the dealer" - Lee Priest

                "I did shag an older 'milf type' recently - 35-36ish - thats about the oldest! I like how with the older ones there are less games. A bit saggier, but better technique." - Redskull

                "I've never been caught wanking." - IronBrendan

                "my poop shoot was clogged up tighter than a nun's happy place." - DuckDuckGoose

                "my nipples look like torpedo's and I can't get Pink's "Stupid girls" out of my head" - Redskull

                Comment


                • #9
                  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!!!
                  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 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
                  If your not ripping a tendon your not working the muscle to its fullest capacity!

                  I just kinda feel if the weight wasn't so heavy, I could lift it:

                  Living for the INSULIN SPIKE!

                  Comment


                  • #10
                    good benching! and thats a nice BF% at 260. good luck with your goals
                    "The only person that gains from massive steroid use is the dealer" - Lee Priest

                    "I did shag an older 'milf type' recently - 35-36ish - thats about the oldest! I like how with the older ones there are less games. A bit saggier, but better technique." - Redskull

                    "I've never been caught wanking." - IronBrendan

                    "my poop shoot was clogged up tighter than a nun's happy place." - DuckDuckGoose

                    "my nipples look like torpedo's and I can't get Pink's "Stupid girls" out of my head" - Redskull

                    Comment


                    • #11
                      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

                      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
                      If your not ripping a tendon your not working the muscle to its fullest capacity!

                      I just kinda feel if the weight wasn't so heavy, I could lift it:

                      Living for the INSULIN SPIKE!

                      Comment


                      • #12
                        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!!!!
                        If your not ripping a tendon your not working the muscle to its fullest capacity!

                        I just kinda feel if the weight wasn't so heavy, I could lift it:

                        Living for the INSULIN SPIKE!

                        Comment


                        • #13
                          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
                          "The only person that gains from massive steroid use is the dealer" - Lee Priest

                          "I did shag an older 'milf type' recently - 35-36ish - thats about the oldest! I like how with the older ones there are less games. A bit saggier, but better technique." - Redskull

                          "I've never been caught wanking." - IronBrendan

                          "my poop shoot was clogged up tighter than a nun's happy place." - DuckDuckGoose

                          "my nipples look like torpedo's and I can't get Pink's "Stupid girls" out of my head" - Redskull

                          Comment


                          • #14
                            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!!!
                            If your not ripping a tendon your not working the muscle to its fullest capacity!

                            I just kinda feel if the weight wasn't so heavy, I could lift it:

                            Living for the INSULIN SPIKE!

                            Comment


                            • #15
                              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

                              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
                              If your not ripping a tendon your not working the muscle to its fullest capacity!

                              I just kinda feel if the weight wasn't so heavy, I could lift it:

                              Living for the INSULIN SPIKE!

                              Comment

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