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  • #46
    bands and chains

    yeah im going to lighten up the next 2 weeks or so joints are achey-i know my shoulders will be sore for days!!

    Ill do a rev band vid maybe next week, I used them a lot while getting ready for bench meets-lower reps and maxing whereas now im doing them with RP reps.

    They are great thu-due to the fact you handling about 50-100lbs more in the exercise then you would regularly, If i do chains and bands from the bottom of the rack too often thu it taxes my elbows bad.

    Partial sumos i start right below the knees, due to a bad lower back i have trouble pulling convential anymore so i stick with sumos now
    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


    • #47
      12-10-06

      12-9-06 PM
      Well after my shoulder crippler workout i moved a little furniture last night the ran 20 mins on my eliptical

      Funny thing my shoulders arent sore at all, my elbows and back are sore as hell!
      Now going move a washer and dryer and put my Christmas tree up maybe do a lite back/bicep workout-im thinking of doing the legs/back/bi combo tomorrow thu
      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


      • #48
        Nice video rob
        PM me to discuss website/video/dvd etc. related work.

        Comment


        • #49
          12-11-06 AM legs and traps

          Yesterday was an all day affair-moved a washer and dryer and 2 bed sets-was dead ate a great pizza on wheat crust chicken and black olives-yum

          woke up and weighed in at 260-5lbs less then i have been in the last 2 weeks-so moving furniture is good cardio-I thought it sucked-just like cardio

          AM
          30 min cybex arch trainer run


          legs
          v-squat mach

          80x20
          100x15
          120x15
          140x15
          160x15
          200x10
          220x8, x6
          200x10-thought I was going to puke
          140x15
          I hate this thing but it does work the pisss out of my legs

          hi pulls in the smith
          95x15
          135x10
          155x10
          185x6-arms sore from yesterday
          135x10

          leg curls
          80x15
          100x15
          120x15
          140x15
          160x12
          180x10, x8, x6ish

          shrugs
          225x20
          225x15
          315x20
          405x20
          455x10, x10

          leg extensions
          80x15
          100x15
          120x15
          140x15
          160x10, x8ish
          120x15

          calfs-still dealing with a slight pull
          Standing calf raise mach 150xfailure or til the pull hurt around 20 reps toes in/out

          This afternoon I will hit the back and see how the lat feels I thought i may have had a slight pull last week after deadlifts but it feels ok now
          Last edited by ROB550; 12-11-2006, 11:07 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


          • #50
            12/11/2006 back-biceps PM

            12-11 PM workout

            back
            front pulldowns

            100x20
            140x15
            160x15
            180x15
            200x10
            220x10, x8, xalmost 8

            chest supported rows-wide or outer grip
            90x15
            135x15
            180x8
            205x5 x5 x3 fail;ed-felt the lat pull on this a little-i do have a slight pull
            135x12

            close grip pulldowns to upper abs
            150x12
            180x12
            220x8 felt the lat and stopped then x8 more

            little lat pull hi in the shoulder

            cable cross over pulldown palms in
            80x12-too light
            120x10
            150 stack x8

            biceps
            alt dumbell curls
            45'sx12
            50'sx10
            60'sx8

            barbell curls
            95x12
            135x8 too heavy to RP
            115x8 x8 with a little swing

            hammer mts curl-rep set
            40x25ish curl to fail

            hammer ab crunch
            50x50
            50x35
            50x20 burning
            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


            • #51
              hey rob.......AM and PM workouts look good. ur workouts are making my powerlifting wannabe tendencies come out. keep up the good work man.
              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


              • #52
                powerlifting

                Hey thanks OD-shit, these workouts have been easy compared to what we do when we get ready for power/bench meets

                next time around bench shirt work off 2 boards working up to full reps which is usually around 10-12 sets of weights over 450-550, for me, he handles upwards of 700-800, then dumbell work.

                People cringe with his workouts-hes in serious ass shape, just a true genetic (freak)athelete. Nobody can believe the shit he does til they train with him once and most dont come back. Ive seen 175 dumbells for 12 reps then shirt work with 700lbs, its amazing

                My goal right now is to get lean around 240 and maybe hit the BB masters in 2008 if I can continue to train and eat right with my my job-and no bad injuries, I need to lean out and stay low body fat % for a good 8 months to a yr then easy diet into show shape. I did back in 98. I m tired of being fat and not strong, now i want be lean and just look strong!

                Ive always had strong ass shoulders but i just started(3 months ago) training shoulder presses after about 5 yrs of not doing them because they kill my benchpress.
                Last edited by ROB550; 12-16-2006, 10:15 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


                • #53
                  How much can you do on freeweight Shoulder Press...or Standing Strict ?? The Smith was good....
                  PM me to discuss website/video/dvd etc. related work.

                  Comment


                  • #54
                    cardio in the AM-

                    AM cybex run hi incline 9 and resist of 70 for 30 mins
                    Hammer ab crunches
                    30x50, 30x35ish, 30x25

                    standing calf mach
                    150xfailure-20so reps in/out
                    200 x same
                    220 x same

                    rear delts on pec deck
                    80x20
                    90x15
                    100x15
                    120x12
                    140x8, x8,x6

                    Think im going to wait til tomorrow for chest/shoulders real sore still from lasts weeks workouts-elbows sore as hell

                    Hey JT1 i will do 1 or 2 chain videos tomorrow more then likely for rest pause sets- ill show my hook up
                    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


                    • #55
                      shoulder presses

                      hey RS ive done 315x3 seated front press the smith is easier!! and 275x5 standing before-its been a while as i said i didnt really do any shoulder pressing for the last 5-6 yrs due to bench press competions. Heavy shoulder pressing kills my flat bench.

                      I have to watch my lower back with standing these days-i do standing dumbell shoulder presses every once in a while-more then likely next workout

                      I like dumbells over barbell for the muscle building and shaping aspect-more of a stretch at the bottom

                      thanks for dropping by!
                      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


                      • #56
                        12-13-06 Chest shoulders and triceps

                        having computer web trouble IM will not come up on my home computer-tells me page is suspened, I can get on thru my laptop??????

                        Well note shoulders did kind a fry my elbow-its hurting nad think i got a small flu case but did do some chain benching

                        bench-mid grip
                        95x20
                        135x20
                        185x8
                        225x8
                        245x8
                        Added chains gym chains=25lbs a link so
                        245+50lb chains x8
                        245+100lbs chains x8
                        245+150lbs of chains x6
                        275+150lbs of chains x4 failed x2ish too heavy


                        http://www.youtube.com/watch?v=xvhHmkQCH9c

                        225+150lbs of chains x8 x3 and a forcerep


                        http://www.youtube.com/watch?v=dsS0LsK2S1A




                        standing dumbell presses
                        40'sx12
                        50'sx12
                        60'sx8
                        70'sx8

                        hammer mts shoulder press
                        250(stack) x12 x8ish x5

                        tricep pushdowns
                        80x15
                        90x15
                        100x12
                        120x10
                        **elbow sore as shit!**

                        close/inner grip icarian verticle bench mach
                        180x12
                        200(stack)x12 x8 x5 then used foot pad and forced out 4 more

                        supersetted side/front lateral dumbell raises
                        40'sx10 each
                        40'sx10 side 35'sx10 front

                        nautalis ab crunch
                        150x25
                        140x25

                        will post chain vids later today

                        Totally forgot to add my chain conclusion

                        http://www.youtube.com/watch?v=Z86BSgQmaRQ

                        Got home last night and got sick as a dogg-must have the flu
                        Last edited by ROB550; 12-14-2006, 09:35 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


                        • #57
                          12-16-06 SICK chest/shoulders/triceps

                          been sick as an old dogg(but dont look as good!!)
                          F$#$%%g stomach virus/fever-lost almost 10lbs since wed.Benn drinking but not eatting much-felt ok this morning got 4 over easy eggs and wheat toast down so
                          but man my dam elbows hurt!

                          chest
                          flat bench dumbell presses

                          25'sx20
                          35'sx20
                          55'sx20
                          65's-15x3 sets

                          smith incline press-med grip
                          95x15
                          135-10x2 sets
                          185x8
                          225-8x3 sets

                          side lateral dumbell raises
                          25'sx12
                          35'sx10
                          45'sx8 drop set 35'sx7 drop 25'sx12

                          seat dumbell shoulder presses
                          45'sx10
                          55's-15x3 sets

                          smith incline tricep extensions to the forehead
                          95x12
                          135-10x3 sets
                          135x8 died out

                          dips
                          bodyweight 12x3 sets

                          spiri resist band front raises
                          hvy band-10x3 sets
                          supersetted
                          tricep pushdowns

                          100-12x3 sets

                          done man feel like @##########$#@@$%^!!!!!!

                          at least the stomach has stopped it seems
                          Last edited by ROB550; 12-16-2006, 12:32 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


                          • #58
                            hey rob....i had trouble getting to the site also the other night. nice workouts even though you aren't feelin well. don't let your system get to run down...been there done that.....keep up the good work and hope you feel better soon and 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


                            • #59
                              good workouts Robb considering you were sick. thanks for the clip in my journal too. and oh yeah, regarding your elbow pain - do you wear support sleeves? anything you do to help the elbows? i get pain in my right occasionally as well
                              "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


                              • #60
                                hey JT yeah i wear them on/off, i had one on my right elbow that night, i also use Inzers elbow sleeves, those are nice their actually supportive, its basically 3 wrist wrap sewn together with velcro pulls.

                                Since i havent been doing partial benching or board presses they seem to have let up until i hit that 325 sm shoulder press-it got the right one sore, but what got it was the night i did barbell curls with 135-it seemed to have strained it or I really think i was just getting sick. The thing is since my fever let up its not as bad and seems to be going away,so hopefully it was just sore and the fever made it ache a little more then normal

                                Thanks
                                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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