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  • #31
    12-2-06 Chest/shoulders/tri's

    chain benching-supersettered with dumb side laterals
    SL-20'sx20
    bench barx20 stretch out

    SL-25'sx15
    Bch 95x20 stretch out again

    SL-25'sx15
    Bch 135x15

    SL-30'sx10
    Bch-185x10

    SL-30'sx10
    Bch-225x10

    SL-35'sx10
    Bch-225/40lbs chains x8

    SL-45'sx8ish failed out
    Bch-225/80lbs chains x8

    SL-35'sx8
    Bch-225/120lbs chains x8 rough set

    SL-25'sx10
    Bch-245/120lbs chains x7, x5

    Bch-225/120lbs chains x8, x3
    Bch-185/80lbs chains x16 failure

    smith mach seat front shoulder presses
    135x10
    185x8
    225x8
    275x6-couldnt rest pause this weight would have got 1 second round
    245x7, x4
    185x14 failed out

    close grip bench
    225x12
    275x8
    315x4 dead!!!!!
    245x8, x4 and buired

    incline dumbell flies
    50'sx12
    65'sx8 no more

    cable tricep extensions V-handle
    80x15
    120x12
    150(stack)x12
    150(stack)x10

    pushdowns
    100x12x3 sets

    low cable cross overs
    50-15x3 sets

    abs
    hammer crunches
    50-25x4 sets


    PM
    30 min eliptical run at home

    inversion table crunches 3 sets of 25
    Last edited by ROB550; 12-02-2006, 10:16 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


    • #32
      12-3-06 Back and Biceps

      little strappped form time so went real heavy and real fast
      Included a little smith bent row video for viewing enjoyment!!!

      Smith shrugs
      135x20
      225x20
      275x15
      315x15
      405x15
      495x12, x8 started doing calf work
      315x15

      smith underhand bent over rows
      135x15
      195x12
      195x10
      235x8
      285x8
      got stupid and did a RP see the vid!:faint:
      325x6, x4ish
      225x15

      http://www.youtube.com/watch?v=Dh7XQZlhEow


      smith hi pulls
      135x10
      185x8
      205x5ish heavy
      185x6

      behind neck pulldowns
      150x12
      175x12
      200x11, x7, x4ish

      chest supported rows inner grip
      90x15
      135x12
      155x12, x8, x5

      rear delts dumb lying on incline
      40's-10x4

      biceps
      e-z bar curls

      75x12
      95x12
      115x12
      125x10, x8

      alt dumbell curls
      35'sx8
      45'sx8
      55'sx8

      ab leg raises
      25x3 sets
      Last edited by ROB550; 12-03-2006, 07:41 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


      • #33
        Is that Salt N Peppa you are listening to???? Hardcore! lol
        PM me to discuss website/video/dvd etc. related work.

        Comment


        • #34
          oh yeah

          nothing like a little club 80's to get the blood flowing
          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


          • #35
            12-4-06 legs

            AM legs

            Did an edit my freakin lower back is sore as shit from yesterdays Bent rows!!

            lying leg curls
            80x20
            100x15
            120x15
            140x15
            160x12
            180x11, x8ish, 5ish
            100x20

            hack/V-sqaut mach
            80x20
            100x15
            120x15
            140x15
            180x15 tough ass set
            220x12 couldnt get 15
            240x10, x6
            All I ever see are women use this thing-I know why-its too dam painful for a man!
            120x20 actual felt easier then first set of 15

            stand hammer iso leg curl
            40x20
            60x12
            80x12, x8, x8ish

            leg extensions
            80x15
            100x15
            120x15
            150x15, x10, 6ish done the V-sq thing killed me

            nautilis ab crunches 130-25x3 sets

            NOW for a cybex arch trner run
            @ resist of 70 and an incline of 10 like lunges
            for 25 minutes

            Yes , I cant walk
            OFF to Atlanta for 2 days
            Last edited by ROB550; 12-04-2006, 11:00 AM.
            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


            • #36
              12-5-06 Chest/shoulders/triceps

              Well ate kind of shitty today-i think ive been over dieting. Carbs have been low for the last 4 days-tonight after a kind of hi fat day i pumped up great tonight actually looked a little freakee


              count the hammer equip as if bar weight-easy that way
              Chest
              hammer iso chest press

              135x20
              225x8
              275x8
              315x5
              this thing puts my chest if a freakin bind quit here before i pull a pec

              incline barbell press-med grip
              135x15
              185x10
              225x8
              275x8
              315x4-need a spot on the 5th
              245x8
              185x15 burn out set

              hammer iso shoulder press
              135x12
              225x8
              315x8
              365x5ish starting half reps on 3rd-too heavy
              275x8
              225x10

              smith mach flat bench press-close grip
              135x15
              225x10
              275x8
              295x6, x5, 4 which was a max effort

              flat dumbell flies
              50's-12x3 sets

              cybex shoulder press mach
              110x12
              150x8
              190(stack)x6ish heavy, drop 150x6ish

              hammer mts tricep extension mach
              40x15
              50x12
              60x10
              40x12

              cable cross overs
              50x15
              60x12
              60x12

              side lateral dumbell raises
              40'sx12
              45'sx12
              50'sx8ish

              hammer dip mach
              225-10x3 sets

              precor run 20 mins

              hammer crunch mach

              50x50, x35, x25
              Last edited by ROB550; 12-05-2006, 11:10 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


              • #37
                Hey Red Skull this Sat...........

                Since you enjoyed my music selection on the bent rows, this Sat I'm thinking of getting fired up????? (we'll see) and try a smith mach seated front press with 315 for some reps. Its been a while since ive handle that much on shoulders, But!!

                I got 275 last week for 6 after heavy ass chain flat benching, so Sat Im going to hit shoulders first AND PICK A SPECIAL MUSIC SELECTION JUST FOR YOU!
                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


                • #38
                  12-6 12-7 Part Sm sumos/back/biceps

                  12-6-06 30 min precor run last nite and some abs on the pulldown

                  12-7-06tonight
                  had 2 long work days flew home in the am. Kind of tired but i ate about 30lbs of Sushi for lunch today-felt good and bloated tonight

                  3 peppered tuna sashmi's-about 24 pieces of tuna
                  2 volcano rolls-these weighed about 3lbs a piece

                  back
                  Shrugs
                  135x20
                  225x20
                  315x20
                  365x15, x10
                  405x10, x10

                  Partial smith Sumo deadlifts
                  135x15
                  185x8
                  225x8
                  315x8
                  405x6-felt easy
                  **got fired up watching all these heavy daeds on here!!**
                  505x6-did a vid so i had to do it!

                  http://www.youtube.com/watch?v=Ruib4yk-V-c

                  415x12

                  http://www.youtube.com/watch?v=cRGVkHooOw0

                  (one way to get fired up-video the heavy shit, you have to do it then or break your back trying)

                  oh, yes i did dance a little jig after that one!

                  chest supported rows-wide grip
                  45x15
                  90x12
                  135x10
                  155x8, x8 felt a little pull or cramp in my lat/shoulder STOPPED

                  behind neck pulldown
                  150x12
                  175x12
                  200x9, x8 felt the lat a little not bad but didnt push these anymore

                  assit rev grip pullups
                  failure(12-15) x3 sets

                  front pulldowns wide grip
                  175x15

                  hammer curls
                  45'sx12
                  55'sx8
                  75'sx6, x5

                  preacher curl mach
                  50x12
                  60x10
                  70x8ish, 7ish failed

                  late and done!
                  Last edited by ROB550; 12-07-2006, 11:54 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


                  • #39
                    legs 12-8-06

                    AM
                    cybex arc trainer 30 mins

                    standing calfs
                    160x25-toes in/out
                    200x20 so dam pull cramp still there
                    200x2 in/out
                    220-failure x20ish

                    nautilus ab crunch
                    140x25
                    130x25
                    120x25
                    100x40 or so

                    lying leg curls
                    80x20
                    100x15
                    120x15
                    140x15
                    160x10 x8 x7fail

                    lower back is sore from the deads last night-real sore

                    PM
                    Smith mach squats

                    135x12 cant do these they kill my shoulders and neck-plus my lower back is sore and tight as shit-so i got creative

                    turned into the rack with a piece of 1.5" ply wood under my heels
                    **kind of a squat thrust**
                    135x20-much better
                    185x12
                    225-15x4 sets
                    185-12x3 sets
                    These felt great no stress on my back all thighs

                    my home shitty nautilus leg extension attactment
                    25x20
                    75x15
                    90x15 x10 x8ish

                    hyper ext
                    no weight x15x 3 sets
                    Last edited by ROB550; 12-08-2006, 06:03 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


                    • #40
                      hey rob...moving a little weight there aren't ya? good job man ...nice numbers. hope you have a good weekend.
                      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


                      • #41
                        it felt good last night but...........

                        but...............i doubt ill be deadlifting next week-my screwed back is sore today
                        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


                        • #42
                          well.... i know thats a bummer ...but ur makin a wise decision i think.
                          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


                          • #43
                            well, went with some heavy ass smith seated front presses today and did well. my best on these was 365x3 about 6 yrs ago weighing around 308. today i got a RP set of 325x5x3 weighing around 265 so getting back up there!
                            I was very happy with this-shoulders will be sore for a while but no injury

                            This should qualify for a SKIP intense set of the month!

                            warmup

                            Triset
                            side lateral raises/stand dumbell presses/hammer curls

                            15x3 sets each of the above with 25lb dumbells

                            smith mach seated front press
                            105x20
                            145x15
                            195x8
                            235x8
                            285x5
                            **325x5 RP x3**

                            http://www.youtube.com/watch?v=TbzzaH5v6Oc

                            took about a 5 minute break
                            235x9 RP x4ish failure

                            http://www.youtube.com/watch?v=bQbldAZxtN0

                            reverse band flat bench-med grip
                            Green bands from top-around 80lbs off at chest
                            225x15
                            275x15
                            315x15
                            365x10
                            405x7, RP x4 this 4th rep was a bitch thought i wasnt going to make it
                            Shoulders are shot!!!!!
                            315x15 dieing out

                            smith mach close grip decline
                            235x8
                            285x8
                            325x8

                            side lateral raises
                            35's-10x3 sets shoulders hurting

                            flat flys
                            45'sx12
                            55'sx12, RP x8


                            dips

                            bodyweight 10x2 sets 8 last set

                            tricep push downs
                            green band bar suspended

                            12x3 sets


                            now i think ill break from anything heavy for about 2 weeks-so i say.
                            Last edited by ROB550; 12-09-2006, 08:26 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


                            • #44
                              funny thing is...............

                              I just watched the youtube video-man the vid makes the 325 look a lot easier then it felt-LOL it wasnt that easy!
                              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


                              • #45
                                hey Rob, good workouts here dude - look forward to watching the video's when im off work, which reminds me, what do you do that requires you to fly off and do an 18hr day? sounds interesting. last thing - could you do a vid using bands/chains in your training? that would be interesting. and where do you pull from on your partial sumo's?
                                "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

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