ROB'S training journal/log

[Rob]

stats

19 yrs
258 lbs as of tonight
6'2


chest n tris ...FEB 27

incline dumbell press

55 X12
70 X12
80 X12

110 X10
115 X10
120 X8

had a huge pump @ this point



bench press machine thingy
200 X12
270 X12
300 (whole rack) X10
325 (rack +plate) X8
250 X8



Skull crusher machine(too many ppl at free weight area so decided to use machine)

190 X12
175 X10
160 X10
145 X10
100 X8


triceps pushdowns with V bar

110 X8
100 X10
90 X8
80 X12


Good workout all together, huge pump, rotator is a bit sore from the heavy dumbells but its all good.

[Rob]

my goal is to make it to 270..then decide on what to do..

[*Narkissos*]

Happy birthday Youngin

[Rob]

Happy birthday Youngin

birthday isnt for another few months

[Rob]

Feb 28... Bak n bi's


Deadlifts

225 X10
315 X10
405X10
495 X6

Yates rows

135 X15
225 X12
315 X8
275 X8

lat sweep typa thing, from my knees

90 x 10
80 X10
80 X10

Lat pulldown

220 X12
235 X12
250 X8

dumbell curls

65 X12 dropped them then 40 X10
75 X8 dropped them then 35 x 10
60 X10 " "
60 X 8 " "



Arms were hanging monkey style, my pumps hurt so much lately, i can barely take my shirt off after. Good workout.

[Rob]

Shoulders.... Mars 3


Millitary Press w/ smith machine

im not sure how much the bar weighs on its own, so i'll just say how many plates per side

1 plate X 15
2 plates X12
2 plates + 25's X8
2 plates +35's X6

shoulder press with dumbells

80 X12
95 X10
105 X8
110 X6

Barbell shrugs

225 X12 then did them reverse right away for another 10
315 X12 " "
405 X10
495 X8
585 X6 cheated a little

dumbell shrugs

100 X10
100 X10

rear delts w/ pec deck

100 X15
130 X10
160 X8

Basic pretty much...im happy with the workout.

[Rob]

Legs...mars 4


Leg press

10 plates X15
14 plates X15
18 plates X10
20 plates X8
18 plates X8

straight leg deads

135 X10
225 X10
315 X10
315 X8

seated calfs

4 plates X15
""
""

standing calfs

8 plates X 15 followed immediatly by standing on the edge of something, the metal of a bench or anything close and available and just pressing up and down to get more burn.
" "
" "

and thats it, good workout.

[Rob]

--------------------------------------------------------------------------------

mars 6..CHEST n TRIS


incline dumbells

50 X15
80 X12
110 X12
125 X8
125 x 8 dropped em and did 85 x 8 immediately.

Bench press machine

265 X 15
300 (rack) X12
300 + 25lbs plate X8
" "
250 X 20

chest was fully pumped and ready to explode.


Skull crushers w/ curling bar.

45's each side X12
45's +10 X10
45's +25 X 6
45's each side X10

tricep pulldowns

120 X10
110 X10
100 X8
80 X10


i did a bit of supersetting in some of those sets with little sculpting exercises but i didnt write it at all, i just did em to get some more burn. Was a good workout. I hit 125 X8 which was my goal...dumbells dont go any higher so i dont know what to do now?

[WHOADY4SHOADY]

Are all of those working sets til failure? If so, how the hell can you do it? Crazy...... Also do you just wing it once you get into the gym, depending on what bodyparts your doing that night, or do you do a certain amount of sets for each bodypart each workout?

[chinups]

Legs...mars 4


Leg press

10 plates X15
14 plates X15
18 plates X10
20 plates X8
18 plates X8

straight leg deads

135 X10
225 X10
315 X10
315 X8

seated calfs

4 plates X15
""
""

standing calfs

8 plates X 15 followed immediatly by standing on the edge of something, the metal of a bench or anything close and available and just pressing up and down to get more burn.
" "
" "

and thats it, good workout.

Squats???? Do Squats and you will hit 270 shortly

[Rob]

Squats???? Do Squats and you will hit 270 shortly

I alternate.

[Rob]

Are all of those working sets til failure? If so, how the hell can you do it? Crazy...... Also do you just wing it once you get into the gym, depending on what bodyparts your doing that night, or do you do a certain amount of sets for each bodypart each workout?

Not all are working sets.

When I get 12 reps out on something, I usually dont have a hard time with the weight so I drop it.

whenever I go below 12 reps, im in a working set for sure.

[Rob]

Snapped a webcam pic. Looking more like a powerlifter right now. weighed in at 261. The weight is getting hard to put on.

Man Im gonna hate cutting so much when I start...ugh.

[WHOADY4SHOADY]

Looking solid bro.

[taiboxa]

Snapped a webcam pic. Looking more like a powerlifter right now. weighed in at 261. The weight is getting hard to put on.

Man Im gonna hate cutting so much when I start...ugh.

wats ur body fat bro?

[Rob]

higher than id like it to be

[Rob]

MARS 7...BACK n BI's

Deadlifts (using ONLY belt and chalk)

225 X10
405 X8
545 X5
585 X 2

Yates Rows

135 X12
225 X12
315 X8
275 X10

Lat sweeps

100 X10
"
"

Lat Pulldowns
235 X12
250 X10
235 X10

Dumbell curls
75 X10 dropped em then did 35 X10 immediately
"
"

preacher dumbells
40 to failure which was about 10 per side, then forced 3 reps with spot.
"


Pretty happy with the deads, new PR. Great workout.

[chest6]

holy shit dude I had no idea u were that size!??! Are you all natural or what???

[Rob]

holy shit dude I had no idea u were that size!??! Are you all natural or what???

no, im a cheater.

[chest6]

cheater/natural still. Thats crazy I had it in my head u were like 180-190. Insane strength btw. Im not gonna lie I used ur #s I saw for motivation at the gym tonight with little luck

[Rob]

Mars 9...Shoulders


****KKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKK

I am so pissed off rtight now..

Basically this is what happened

Military press

45's X12
2 45's X12
2 45's +25's X8 and SNAP...ROTATOR OUCH

I was finished then and there...i did a few flies..some light shrugs and thats it..

My shoulder ****ing hurts right now..i am so mad..everytihng was going good and now this comes in and burdens..****

[chest6]

SHit man..thats no good. Rotator cuffs are nothing to mess with. I would take some time off..

[Rob]

omfg..my shoulder is killing me today

[novastepp]

doctor man, do not Eff yourself by trying to workout ( im not calling you an idiot by saying that ), but i would get checked out...

[hardgainer12]

good luck bro. hope the shoulder is fine!

[Rob]

Mars 10

Legz

hack skwats

225 X 12
315 X12
365 X10
405 X8

Leg press

14 plates X10
18 plates X10
20 plates X8

Leg started cramping so i stopped the leg exercises

Straight leg calf machine

Rack X20
"
"

Seated Calfs

4 plates x15 proceeded by standing on the ledge of somthing and pumping up and down on one calf @ a time.
"
"

[Rob]

BTW, i have also decided to take a week or so off, to take a break for my shoulders sake.

[Rob]

Iv went through this exact phase last year...took a week off and things had seemed to be fine. I hope this is the case this year as well.

[*Narkissos*]

MARS 7...BACK n BI's

Deadlifts (using ONLY belt and chalk)

225 X10
405 X8
545 X5
585 X 2

Shiiiiiiiiiiiiiiiiiiiiiiiit!

That's some nasty fudging numbers...

Me like Robbie.. me like

[*Narkissos*]

What are you using during that week off?

Higher amounts of supps?

Anti-inflams like Vitamin C?

What?

[hardgainer12]

ah man good luck w ur injury. hope the rest makes it better. keep gettin huge!!!

[Rob]

What are you using during that week off?

Higher amounts of supps?

Anti-inflams like Vitamin C?

What?

Alot of food

I was going to go out and get some glucosamine but meh

im probably going to up my Vit. C

[Rob]

Mars 16...chest tris


BAD workout...

Incline bench

135 X12
185 X12
225 X10
275 X8

Rotator goes OUCH...

Bench press machine

250 X15
Rack X10
"
"

Skull machine
190 X12
"
"

Tri pushdowns(different pully then usual, weight was different)
160 X12
175 X10
"
"


Ok my shoulder is sore as **** right now, i dont care, im pushing through it, it happened last year, i pushed through it and was fine after awhile. **** IT.

[chest6]

careful..I tried pushing through my chest muscle that was fvcked up and I had to end up taking a month off

[Rob]

this same shit happened last year, i pushed through it.

Im picking up glucosamine tommorow..its gonna be coming out of my ears.

[Rob]

March 20th....BACK n BIS

I didnt do deads today..basically becuase my foot is still a lump of crushed bone and hurts like hell from when I dropped the dumbell on it.

Cable Rows WIDE GRIP

220 X 15
235 X12
250 (rack) X10
"

Cable Rows SHORT GRIP

Rack X8
"
"

Lat Pulldowns

220 X12
235 X10
250 X10
"

Back felt great at this point.


Seated dumbell curls (super strict)

50 X12
"
40 X10

Preacher machine (1 arm @ a time)

45 X10
"
"

Arms were hanging donkey kong style...My training partner had to help me put my school bag on afterwards, my arms were so handicapped.

GREAT WORKOUT.

[Rob]

MARS 21.....JAMBE

Skwats.

135 X12
225 X12
315 X10
405 X6
315 X8
"
"

leg curls

235 X10
"
250(rack) X8
"

legs were now linguini.

Calve raises..standing

300 (Rack) X15
"
"

Seated calves

4 plates X12
"
"

legs are feeling good and pumped...great workout.

[needmorestrength]

hows the shoulder dude?

[Rob]

didnt feel it at all during my back workout...

But tonight, when I reached back to grab the bar as i was getting ready to squat..i was like AHHHH...

Im gonna be carefull on shoulder day for sure..because it can just SNAP at any moment.

[Rob]

MARS 22.....SHOULDERS..YIEKS!

good news = didnt re-injure the shoulder

millitary press

1 plate X15
1 plate +25 X12
2 plates X12
2 plates +10 X10
2 plates X10

my shoulders were SCREAMING...

Sides raises with dumbells

35's X10 then 20 X8
"
"
"

I had to rest my arms on the ledge of a cabinet for 5 minutes..they were in so much pain from the pump i had going on..i almost cried, no joke.


Shrugs

225 X12 then reverse X8
315 X10 then reverse x 6
405 X10
315 X10
225 X10

dumbell shrugs

100 X10
"
"


GREAT WORKOUT...never had a shoulder pump that big before..

I realized that i dont really care about strength anymore...my mindset is on hypertrophy..Im concentrating more on my form now, dont want to injure myself..i just want to grow..dont really care about the amount of weight.

Basically, no more lifting with my ego.