Announcement

Collapse
No announcement yet.

rOB's over training Blogggg!

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • #16
    ?? 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%

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


    • #17
      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!!

      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!
      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


      • #18
        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!!!!
        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


        • #19
          nice long workouts here, great garage set up too
          "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


          • #20
            workout drink looks good too
            "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


            • #21
              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
              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


              • #22
                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
                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


                • #23
                  11-24-06 Chest/Shoulders/Tri's

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

                  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
                  Last edited by ROB550; 11-25-2006, 05:57 PM.
                  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


                  • #24
                    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

                    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 , 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
                    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


                    • #25
                      nice workout rob.
                      when life gets blurry.......back up a few steps take another look and when u see clearly proceed forward......either that or put the bottle down.

                      Comment


                      • #26
                        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 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
                        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


                        • #27
                          workouts looking good - how long you planning to train before a cruise?
                          "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


                          • #28
                            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

                            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!
                            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


                            • #29
                              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!

                              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
                              Last edited by ROB550; 11-30-2006, 12:15 PM.
                              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


                              • #30
                                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 in/out each

                                afternoon
                                Partial sumo deadlifts

                                135x20
                                135x10
                                225x10
                                275x8
                                315x8
                                365x5
                                405x5
                                225x15



                                shrugs
                                315-12x3 sets

                                hyper extensions
                                15x3 sets
                                Last edited by ROB550; 12-02-2006, 07:32 PM.
                                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

                                Working...
                                X