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  • #61
    12-17-06 back biceps

    still feeling blahh from stomach virus. After workout yesterday slept about 4 hours and 10 hours last night

    shrugs
    supersetted rack pullups bodyweight x12 reps between shrug sets
    135x20
    225x20
    315-20x3 sets

    hi pulls smith mach
    135-10x3 sets
    supersetted with
    behind neck pulldowns

    150-15x3 sets

    bar bent rows reg grip
    135x10x2 sets
    185x12
    205x12
    225x12
    245x12

    chest suppported rows-inner grip
    90-15x3 sets
    supersetted with
    hyperextensions

    bodyweight x15x3 sets

    biceps
    preacher mach

    50x15
    60x12
    70x12 x7 x5ish

    e-z curl bar
    75x15
    115x12 x8 x7 x5ish failed
    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


    • #62
      12-19-06 chest/shoulders/triceps

      still freakin sick-was actually able to eat today without any problems, but down and weak feeling
      luckily i didnt travel with work last week when i got sick-and on vacation this week so, been sleeping a lot-
      no cardio since last Wed. bodyweight was around 265 last Wed today is alow 254 after eating 3 meals.

      warmup
      spiri band front/side raises
      12x3 sets each

      incline dumbell presses
      25'sx20
      35'sx20
      55'sx15
      85's heavy as my home gym dumbells gox12
      85'sx20 RP x8 x5
      **should have stopped here!!**

      flat bench press-med grip
      135x12
      185x5
      225x5
      245x5
      275x5
      was going to try 315 but feel bad so 275x5 again
      225x15 x7 x4

      smith shoulder presses
      135x12
      185x12
      225x6
      245x6
      275x4 man shoulders sore plus feeling like S546T!
      185x10

      standing dumbell presses-good deep strecth
      45's-8x3 sets

      incline tricep extensions to forehead on the smith
      95x12
      135x10
      185-8x3 sets

      flat bench flies
      35'sx20

      side lateral raises
      25'sx20

      spiri band tricep over hand extension
      x50

      to bed going to try and down some whey protein tonight for the first time in a week

      Im leaving the above line of text in to show how out of it i am!LOL
      Last edited by ROB550; 12-19-2006, 10:20 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


      • #63
        still a good showing despite your flu - you fight like hell at not letting it beat ya! good going man and rest up well on your vacation. im going to have a look at your chain vids, thanks for putting them up
        "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


        • #64
          hey rob...man i feel for ya ....i had the stomach flu for a coupla days and it affected the hell outta me. u r one tuff diehard. keep up the good work but don't tear urself apart in the process. hope you feel better soon and have a safe and happy holiday.
          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


          • #65
            hey OD yeah im still down and out-i actually ate today with no problems yet. but i just feel real bad, weak and tired. I started to train legs at home tonight did 2 warmups with 135 on the sm squats and said nope!

            I brought the doctor a little sample today to see if i have bacteria infect. I have had this nasty thing for 7 days nows. Nice thing is once i start eating right again Im down almost 15lbs from a week ago. Im going to try and hold that weight off, although i bought a sugar free apple pie tonight and downed half of it this afternoon-figure thu since my other food today was apple sauce, 2 slices wheat bread, turkey sandwich with mustard on wheat, it shouldnt be too bad.

            hopefully i can get back on track with 2 easy workouts before Christmas

            Merry Christmas!
            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


            • #66
              12-21-06 legs

              ah, i think the stomach virus has finally left the building!

              still fell a little shakey

              smith mach squats-facing in-I like these this way
              barxmillion
              135x15x2 sets
              185x10
              185x15
              225x15
              275x12-felt shakey and lite headed here
              took a 5 min break
              225x15x3 sets
              185x20

              As I claimed in my powerlifting days" Im not a squatter Im a lover!"

              sumo partial deadlifts in the smith
              135x15
              185x12
              225x10
              275x10
              315x8-legs are like rubber
              225x10

              my home gym nuatilus leg extension
              45x20
              80x15
              100x15x3 sets supersetted here with hyper extensions 3 sets of 15


              feel kind of down but nothing like 2 days ago!
              Last edited by ROB550; 12-21-2006, 07:23 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


              • #67
                12-22-06 back biceps

                lower back sore and tight from legs yesterday

                AM-cardio cybex arch trner-30 mins
                Abs
                hammer mts crunch mach
                50x50
                40x50
                40x35 x20

                standing calfes
                in/out 150x25 each way
                in/out 200x20 each way
                in/out 220x15 each way

                lying leg curls
                80x15
                100x15
                120x15
                140x12
                160x10 x8 x5

                rear delts on pec deck
                80x15
                90x15
                100x15
                120x12 x10 x7

                PM

                shrugs
                135x20
                225x20
                315x20
                405x15
                455x12
                495x10 x10
                supersetted inbetween shrugs Rack pullups sets of 12

                chest supported rows-wide/outer grip
                90x15
                125x15
                155x10
                185x8 x7 x4
                90x20

                behind the neck pulldowns
                150x12
                200x8 x6 x4

                one arm dumbell rows
                85'sx12 decided agiasnt these

                rev grip pulldowns
                150x10
                175x10 x8 shot!

                preacher mach curls
                60x16/failure
                60x12/failure
                60x8/failure
                60x7/half reped about 6 more

                e-z curl bar
                95x15 /failure
                95x12
                95x12

                alt dumbell curls
                45'sx15/failure
                Last edited by ROB550; 12-22-2006, 07:07 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


                • #68
                  I'm always amazed at the amount of work you do in your workouts. Good stuff man, I'm especially liking the lying leg curls, looked like hell.

                  Comment


                  • #69
                    12-23-06 Chest /shoulders/triceps

                    feeling a lot better-just felt normal weak today-sore from last couple of workouts-the leg day wiped me out doing all those 15's on the sm mach squat!!

                    ran into my old traininer partner at the gym today-this was the guy that introduced to to WSB chain/band training back in 1997 can give him credit for getting me a 500+ bench back then-i was actually ranked in the top 50@275 til everyone benched over 500 2 yrs later!!!!

                    chest
                    incline barbell press-med grip
                    95x20
                    135x12
                    185x12
                    185x10
                    245x10
                    275x10-shoulders sore as shit today
                    225x15

                    **did a lot of talking while inclining took dam 30 minutes here-moved quick after this**

                    flat bench flies
                    40'sx12
                    50'sx12
                    70'sx10

                    hammer strenght mts decline press
                    30x12
                    60x10
                    80x10 this was the freakin hardest 80???? ive ever done
                    100x8 barely

                    cable crossovers
                    40x15
                    60-15x2 sets

                    shoulders

                    side lateral dumbell raises
                    30'sx12
                    40'sx12
                    50'sx6 too heavy drop set 40'sx8 30'sx10

                    hammer strength mts shoulder press
                    80x12
                    100x12
                    120x10
                    130x10
                    150(stack)x7 drop set 120x8 90x10

                    front dumbell alt .raises
                    40's-8x3 sets

                    triceps

                    close grip bench sm mach
                    135x10
                    185x8
                    225x8
                    245x6
                    275x6
                    315x5 didnt try the 6th triceps burned!

                    tricep pushdowns
                    100x12
                    120x10 drop set 100x10 90x10

                    standing calf raises toes-in/out each set
                    150x25 each way
                    200x20 each way
                    220x15 each way

                    nautilus ab crunch mach
                    120x50
                    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


                    • #70
                      12-24-06 Christmas eve leg/back/biceps

                      legs

                      Icarian lying leg curls
                      80x15
                      100x15
                      120x15
                      140x12
                      160x10 x8 x5
                      120x15

                      hack squats
                      90x15
                      120x15
                      160x15
                      200x8
                      240x8
                      260x8
                      280x8
                      180x20

                      leg presses supersetted with smith shrugs
                      LP 200x15
                      Shrug 225x20

                      LP 400x15
                      shrug 315x20

                      LP 400x15
                      shrug 405x15

                      LP 400x15
                      shrug 455x10 x10

                      LP 200x15
                      shrug 495x8

                      leg extensions
                      100x15
                      120x15
                      140x12
                      160x8 x7 drop set 120x8 drop 90x10

                      back
                      close grip pulldowns-vhandle

                      140x12
                      160x12
                      190x9 x7 x4

                      behind neck pulldowns
                      150x12
                      180x10
                      200x7 x4 x4

                      hammer mts low row mach
                      60x12
                      80x12
                      100x10
                      120x8
                      140x7

                      Icarian rear delt on pec deck
                      80x15
                      90x15
                      100x15
                      120x10
                      140x8 drop set x120x8 drop set 90x10

                      Biceps
                      hammer mts bicep curl mach
                      40x15 then burned out alternating each arm x8 more reps
                      50x8 tehn burned out alternating each arm x6
                      40x8 """""""""""alt 7 reps

                      Icarian preacher mach
                      80x12
                      100x12
                      110x10 half rep 8 more

                      nautilus ab crunch
                      140-25x4 sets
                      Merry Christmas
                      Last edited by ROB550; 12-24-2006, 02:28 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


                      • #71
                        12-26-06 Chest /Shoulders/Triceps

                        now have a dam cold-feeling a little run down

                        AM workout
                        cardio
                        cybex arch trainer run 30 mins


                        hanging leg raises
                        x25
                        x20
                        x15
                        x15

                        standing calfes toes in/out each set
                        160xfailure around 25
                        200x failure around 20
                        220 x failure around 16

                        hammer mts ab crunch
                        40-25x3 sets

                        nautalus ab crunch
                        130x50

                        PM workout
                        main chest

                        flat bench dumbell presses
                        45'sx20
                        65'sx15
                        85'sx12
                        100'sx10
                        120'sx11 x5 x3
                        85'sx15

                        main shoulders

                        seated dumbell shoulder presses
                        45'sx12
                        65'sx10
                        75'sx10
                        85'sx8 some reason burned out
                        65'sx15

                        main tricep

                        close grip bench press
                        135x15
                        185x12
                        235x10
                        285x5 stopped due to no spot and almost didnt lock it out on the 5th
                        285x8-got a lift off and felt safe
                        325x4 triceps died out!!!
                        235x10

                        next round
                        superset icarian incline mach/icarian pec deck
                        inclmach 100x12/pec deck 80x12
                        inclmach 120x12/pec deck 100x12
                        inclmach 140x12/pec deck 120x12
                        inclmach 160x9/pec deck 160x8

                        superset standing military press/dumbell side lateral raises
                        stdpress 95x12 /side lat 35'sx8
                        stdpress 135x8/side lat 35'sx8 for 3 sets

                        triceps pushdowns
                        100-12x4 sets

                        Dont know if its the cold or just too much pressing twice a week-triceps were fried today, by the time i got to close grips i was wiped-the first set with 285 i didnt have a spot and just didnt feel safe-so, lucly grab a guy on the rack next to me to spot me and got some good reps in

                        Going to do a 20 minute elipticle run tonight before beddie by time
                        Last edited by ROB550; 12-26-2006, 08:51 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


                        • #72
                          nice workout robb......damn 120's on db bench.....325 on close grip.....jesus i can't wait till i get to usin real weight. have a safe New Years Eve 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


                          • #73
                            Thanks ODOGG shit Im getting skinny(so i think) and weak which is a given,
                            Actually for the weight lose im not feeling too bad-I going to try and lose about 20 more pounds- then cut back on the cardio to 3 days a week. Cut the fat out of the diet completely and control the carbs a little tighter-
                            I think my game plan at the moment in january im going to try and go with the meat, egg whites and green vege diet -pretty much oatmeal egg whites for breakfast then the other meals will be chicken(mainly), fish, and green veges the rest of the day with a carb up day every 4th day- and one hi protein cheat meal a week(hi fat to)

                            I want to try and hold my body weight between 240-250 and get rid of all the fat-right now at 255 im not holding too much-dam waiste line is the last thing to go on me!

                            You been going good it seems-getting stronger..........Im serious thinking of try a 2 month streight out DC workout once i get my weight down a tad more
                            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


                            • #74
                              well it sounds like you have a solid plan and i am sure you will reach your goal. i think you would do well on DC. i have really enjoyed it. i came here overtrained and neede this routine. as far as stronger....week 5 and i am beginning to see where i am starting to hit close to the wall but thats the beauty of this routine. hopefully i will be able to squeeze out some extra reps each week on the sticking exercise and break thru. tonite was some progress but really had to bust my ass to get up in the log book. anyway...didn't mean to get off on a tangent. keep up the good work and stay focused....u will do it. have a safe and Happy New Years Eve.
                              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


                              • #75
                                Rob, you are strong as a house. Nice workouts. The conclusion video made me lmao. Hope you had a good x-mas and good luck with the cut!

                                I would suggest supplementing with some EFA's while on your diet if you are significantly cutting down your overall fat intake.

                                Comment

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