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machineman
01-31-10, 10:37 am
Thanks FF.

I had a great Leg workout today.

4 second negatives

Legs (20 sets)
ATG Squat: 128x10, 150x10, 150x10, 150x10, 172x8
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx10, 6ppsx10, 6ppsx10, 7ppsx8
Paramount Leg Extension: 110x10, 120x10, 130x10
Cybex Prone Leg Curl: 110x10, 132x10, 132x10
I finished up with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob

killer wheels session, Rob!

Jon_Blaze
02-01-10, 6:04 am
Looks like you're still grinding it out man, you hit the acupuncture place yet?

rob_in_korea
02-01-10, 7:40 am
Thanks for the support guys.

Jon, no I haven't been over there yet. I am trying to find the time.

I had a solid Chest workout today.
This week Chest is the big session bodypart.

4 second negatives

Chest (20 sets)
Flat Barbell Bench: 128x10, 150x10, 150x10, 150x10, 172x8*
Incline Barbell Bench: 128x10, 128x10, 155x10*, 133x10, 155x8*<--they finally have a standard 45lb bar in the gym now, which is why the weight changed.
Flat DB Bench: 40x10, 45x10, 50x10, 55x10<---didn't bring the DB's together at the top
Incline DB Flye: 15x10, 15x10, 22x10<--different form this week
Cable Crossover: 25x10, 40x10, 40x15
* slight spot on last 2 reps

My shoulder was bothering me slightly throughout the workout, but not too bad.

The great news is that now I have a normal 45lb bar.

Next week I'll return to starting with Incline first.

Tomorrow will be Back...

-Rob

sly06
02-01-10, 10:47 am
Thanks for the support guys.

Jon, no I haven't been over there yet. I am trying to find the time.

I had a solid Chest workout today.
This week Chest is the big session bodypart.

4 second negatives

Chest (20 sets)
Flat Barbell Bench: 128x10, 150x10, 150x10, 150x10, 172x8*
Incline Barbell Bench: 128x10, 128x10, 155x10*, 133x10, 155x8*<--they finally have a standard 45lb bar in the gym now, which is why the weight changed.
Flat DB Bench: 40x10, 45x10, 50x10, 55x10<---didn't bring the DB's together at the top
Incline DB Flye: 15x10, 15x10, 22x10<--different form this week
Cable Crossover: 25x10, 40x10, 40x15
* slight spot on last 2 reps

My shoulder was bothering me slightly throughout the workout, but not too bad.

The great news is that now I have a normal 45lb bar.

Next week I'll return to starting with Incline first.

Tomorrow will be Back...

-Rob

Solid ass day Rob! Watch out for that shoulder.

rob_in_korea
02-03-10, 2:15 am
Thanks sly.
My shoulder's been bothering me for a while now. Some days are better than others.

I had an awesome Back workout yesterday.
Decided to do rack pulls towards the beginning of the workout. Still keeping it light, until I am confident with my lower back again.

4 second negatives

Back (15 sets)
Overhand Grip Barbell Row: 177x10, 221x10, 221x10, 243x10, 287x8
Rack Pull (3rd pin/mid-knee): 221x10, 221x10, 265x10, 309x10<--no straps on any set
Pullups (close neutral grip): 10(with 60lbs assistance), 10(50lbs), 10(40lbs)
Seated Low Cable Row (close neutral grip): 130x10, 160x10, 210x10

Today is an off day and tomorrow will be Shoulders.

-Rob

B Con
02-03-10, 10:44 am
That's a bad ass back workout and I love the negatives. You are gonna be feeling that one brother.

Firedrake
02-03-10, 9:06 pm
Nice work, Rob -- you're being smart; I'm proud of you!

rob_in_korea
02-06-10, 4:36 am
Thanks for the support everyone.

I had a great Shoulder workout on Thursday.

4 second negatives

Shoulders, Traps, and Rear Delts (18 sets)
Seated Smith Machine Overhead Press (assumed bar weight of 15lbs): 81x10, 103x10, 103x10, 125x8, 131x8
Seated Neutral Grip DB Overhead Press: 40x12
Standing DB Lateral Raise: 15x10, 15x10, 22x10, 22x10
EZ Curl Front Raise: 22x10
DB Shrug: 95x10, 95x10, 115x10, 115x10
Cable Rear Delt Flye: 10x10, 10x10, 10x10

Yesterday I had a solid Arm workout.

4 second negatives

Biceps and Forearms (11 sets)
Barbell Curl: 62x10, 62x10, 84x8, 84x8
Standing DB Curl: 30x10, 30x10, 30x10
21's (narrow grip EZ): 55x21
Reverse Grip EZ: 44x10, 44x10, 55x10

Triceps (10 sets)
Rope Pulldown: 85x10, 115x10, 115x10, 145x10
Flat CGBP: 84x10, 128x10, 128x10<---these hurt my shoulder a bit
Dips: 10(with 60lbs assistance), 10(50lbs), 10(50lbs)

Today is an off day and tomorrow should be Legs....

-Rob

Jon_Blaze
02-06-10, 10:36 pm
Making bigger boulders and slangin' big guns, gotta love that.

rob_in_korea
02-07-10, 6:20 am
Thanks Jon.

I had a decent Leg workout today.

4 second negatives

Legs (20 sets)
ATG Squat: 133x10, 155x10, 155x10, 155x10, 177x10
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx10, 6ppsx10, 6ppsx10, 7ppsx10
Paramount Leg Extension: 110x10, 120x10, 130x10
Cybex Prone Leg Curl: 110x10, 110x10, 132x10
I finished up with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob

rob_in_korea
02-08-10, 8:58 am
I had a great Chest workout today.

4 second negatives

Chest (15 sets)
Incline Barbell Bench: 128x10, 128x10, 150x10, 150x10*, 172x8*
Flat DB Bench: 50x10, 60x10, 60x10
Incline DB Bench: 45x10, 45x10, 45x10
Paramount Pec Flye: 70x10, 70x10, 85x10, 100x10
*spotter assisted last two reps

The DB bench sets didn't feel to good on my shoulder, we shall see how it feels tomorrow.

Tomorrow should be Back. I have a speech to prepare for Tuesday evening, so if I don't make it to the gym Back will be on Thursday.

I'll try to catch up with everyone soon.

-Rob

sly06
02-08-10, 9:26 am
I had a great Chest workout today.

4 second negatives

Chest (15 sets)
Incline Barbell Bench: 128x10, 128x10, 150x10, 150x10*, 172x8*
Flat DB Bench: 50x10, 60x10, 60x10
Incline DB Bench: 45x10, 45x10, 45x10
Paramount Pec Flye: 70x10, 70x10, 85x10, 100x10
*spotter assisted last two reps

The DB bench sets didn't feel to good on my shoulder, we shall see how it feels tomorrow.

Tomorrow should be Back. I have a speech to prepare for Tuesday evening, so if I don't make it to the gym Back will be on Thursday.

I'll try to catch up with everyone soon.

-Rob

Gotta build up that chest Rob!! Great job

Firedrake
02-08-10, 9:37 am
Nice looking chest day, Rob! Good luck with that speech!

rob_in_korea
02-09-10, 10:55 am
Gotta build up that chest Rob!! Great job

Thanks sly.


Nice looking chest day, Rob! Good luck with that speech!

Thanks Jim. The speech went very well.

I didn't make it to the gym today, and I won't be going tomorrow.
Back will be on Thursday.

On a side note, it appears I may finally be selling my car.

-Rob

Jon_Blaze
02-09-10, 8:10 pm
Nice, I'm skipping the gym today myself to take care of other business that takes priority. Good job on finally moving the car.

B Con
02-10-10, 10:28 am
4 second negatives eh? Great shit right there Rob.

rob_in_korea
02-12-10, 9:54 am
Nice, I'm skipping the gym today myself to take care of other business that takes priority. Good job on finally moving the car.

Thanks Jon.


4 second negatives eh? Great shit right there Rob.

Thanks B. I am liking the 4 second negatives.

Well, I am feeling a bit under the weather so I haven't made it to the gym yet.
It's also Lunar New Year over here, so tomorrow I have to go to my in-laws, the good news is that they live in northern Seoul so I don't have to go far.
I will try to hit Back on Sunday.

-Rob

NJC_Manhattan
02-12-10, 12:01 pm
I had a great Chest workout today.

4 second negatives

Chest (15 sets)
Incline Barbell Bench: 128x10, 128x10, 150x10, 150x10*, 172x8*
Flat DB Bench: 50x10, 60x10, 60x10
Incline DB Bench: 45x10, 45x10, 45x10
Paramount Pec Flye: 70x10, 70x10, 85x10, 100x10
*spotter assisted last two reps

The DB bench sets didn't feel to good on my shoulder, we shall see how it feels tomorrow.

Tomorrow should be Back. I have a speech to prepare for Tuesday evening, so if I don't make it to the gym Back will be on Thursday.

I'll try to catch up with everyone soon.

-Rob

Nice work man those 4 sec negs must have been brutal

rob_in_korea
02-15-10, 8:22 am
Thanks NJC. Those negatives are brutal, especially on Chest day. It feels like my chest is going to rip apart sometimes...haha.

I am still feeling sick, but I think it's some sort of allergies. I've never had allergies before so I am not 100% sure. However, my eyes were watering like crazy the last few days, plus it felt like I always had to sneeze (and of course sometimes sneezing, runny nose, etc...).

I decided to go to the gym today and test out my body. I had a solid Back workout.
Kept things fairly light.

4 second negatives

Back (13 sets)
Overhand Grip Barbell Row: 177x10, 177x10, 221x10, 221x10
Pullups: 10(with 60lbs assistance), 10(60lbs), 10(50lbs)
Seated Low Cable Row (close neutral grip): 150x10, 180x10, 220x8
Rack Pull (3rd pin; mid-knee): 221x10, 265x10, 331x10<--wore straps on last two sets; last set was probably 2 second negatives.

I have to go and sell my car tomorrow....or should I say start the process of selling my car. It's slightly complicated since the car is still registered on the military base, but I am no longer a contractor.

Tomorrow should be Shoulders, if I get held up on base it may be moved to Wednesday.

-Rob

B Con
02-15-10, 10:31 am
Great work on the back Rob. You're putting in some great work lately.

Firedrake
02-15-10, 5:06 pm
Nice back day!

I know what you mean about allergies. Mine crop up at the weirdest times.

rob_in_korea
02-16-10, 11:23 am
Thanks Jim and B.

Still felt crappy today, but once again decided to hit the gym. It seems I feel better while I am working out.

Kept it light again today. For the DB Presses, I had my workout partner hand me the DB for my right shoulder. It seemed not to bother it as much.

4 second negatives

Shoulders, Traps, and Rear Delts (15 sets)
Seated Neutral Grip DB Overhead Press: 45x10, 45x10, 50x10, 50x10, 55x8
Standing DB Lateral Raise: 22x10, 22x10, 22x10, 30x8
EZ Curl Upright Row: 77x10
Barbell Shrug: 221x10, 264x10, 309x10, 354x8
Bent Over DB Lateral Raise: 15x10

I couldn't do the car stuff today because one of the offices we have to go to was closed.
Tomorrow, I'll start the process.

Tomorrow is an off day, and Thursday will be Arms....

-Rob

Jon_Blaze
02-17-10, 3:59 am
Yeah, I have that same feeling. Being in the gym just puts you at ease and makes the body feel better. Only explanation i got for your sickness man is that it's Korea. All the weird things happen here.

B Con
02-17-10, 10:23 am
Hope you get to feeling better and at least you get an off day. Killer work Rob as always.

rob_in_korea
02-17-10, 10:35 am
Thanks B and Jon.

I went over and sold my car today, there is a little bit of paperwork left to finalize everything which we will take care of Monday or Tuesday next week. That was one awesome car, however I know what I am buying next (may have to wait a year to get it).

Also, I will be throwing Stak into the mix of supplements. I'll probably start on it next Tuesday or Wednesday and run it for two cycles (7 weeks). I was going to do the entire Test Explosion Stack again, but realized I can't spend that kind of money right now on supps.....well I could but I don't think it would be a wise decision.

On a side note, a friend of mine hamhock (as he is known here, doesn't post much) just sent me some vids, I'll try to post them sometime.

He is doing:
Deadlift: 530x6, 540x4
Rack Pull: 580x6, 600x4, 530x12
SLDL: 415x6, 435x4

Sick shit. He also may be coming to our first ABC event in Korea this February 27th.

Arms are up tomorrow....

-Rob

rob_in_korea
02-18-10, 8:24 am
Still feeling run down, but I had a solid Arm workout today.

4 second negatives

Biceps and Forearms (7 sets)
Standing DB Curl: 30x10, 30x10, 40x8
Narrow Grip EZ Curl: 66x10, 66x10, 66x8
DB Hammer Curl: 30x10

Triceps (8 sets)
Tricep Extension (EZ Curl attachment): 85x10, 100x10, 130x10, 130x10
Skullcrushers: 33x10, 44x10, 55x10<--just testing out my shoulder, actually went well
Bench Dips: 10 (with a 44lb plate)

It looks like tomorrow and Saturday will be off days. Sunday will be Legs.

-Rob

rob_in_korea
02-21-10, 7:41 am
I had a solid Leg workout today.

4 second negatives

Legs (17 sets)
ATG Squat: 133x10, 155x10, 155x10, 200x8<--last set was maybe 2-3 sec negatives
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx10, 6ppsx10, 7pps+22lbppsx10
Paramount Leg Extension (feet together): 110x10, 130x10, 140x8
Cybex Prone Leg Curl (feet together): 110x10, 132x10, 154x8
I finished up with three sets of calf work.

Tomorrow will be Chest...

-Rob

machineman
02-21-10, 7:48 am
solid work Rob...hope you are feeling better soon....

Vaze_06
02-21-10, 5:32 pm
solid work Rob...hope you are feeling better soon....

x2

rob_in_korea
02-22-10, 5:32 am
Thanks machineman and Vaze.
I am feeling much better now.

I had a great Chest workout today. My shoulder was annoying the hell out of me though.
I switched the rep routine to 8 today.

4 second negatives

Chest (15 sets)
Incline Barbell Bench: 128x8, 150x8, 150x8, 150x8, 172x5*
Flat Barbell Bench: 128x8, 172x8*, 150x8, 172x6*
HS Decline Bench (total weight listed): 88x8, 176x8, 176x8
Incline DB Flye: 30x8, 30x8, 35x8
* spotter assisted final two reps
I finished up with Abs.

Tomorrow will be an off day. I am switching up my schedule for this week only because we are doing the ABC on Saturday. If hamhock can make it up, he will be helping me with some deadlift work.
So, Wednesday will be Shoulders instead of Back....

-Rob

Jon_Blaze
02-22-10, 7:50 pm
yeah the abc should be fun man

rob_in_korea
02-24-10, 7:41 am
I am sure we will have a blast Jon.

I had a great Shoulder workout today. This is amazing considering I had the worst hangover of my life.
On a side note I started Stak today.

4 second negatives

Shoulders, Traps, and Rear Delts (19 sets)
Seated Smith Machine Behind the Neck Press (assumed bar weight of 15lbs): 59x8, 81x8, 81x8, 103x6
Seated Smith Machine Overhead Press: 103x8, 125x8*, 147x6*
Standing DB Lateral Raise: 15x8, 22x8, 22x8, 30x8
EZ Curl Front Raise: 33x8
DB Shrug: 100x8, 125x8, 125x8, 125x8
Cable Rear Delt Flye: 10x8, 10x8, 10x8

Tomorrow will be Arms....

-Rob

LETHAL
02-24-10, 10:58 pm
I am sure we will have a blast Jon.

I had a great Shoulder workout today. This is amazing considering I had the worst hangover of my life.
On a side note I started Stak today.

4 second negatives

Shoulders, Traps, and Rear Delts (19 sets)
Seated Smith Machine Behind the Neck Press (assumed bar weight of 15lbs): 59x8, 81x8, 81x8, 103x6
Seated Smith Machine Overhead Press: 103x8, 125x8*, 147x6*
Standing DB Lateral Raise: 15x8, 22x8, 22x8, 30x8
EZ Curl Front Raise: 33x8
DB Shrug: 100x8, 125x8, 125x8, 125x8
Cable Rear Delt Flye: 10x8, 10x8, 10x8

Tomorrow will be Arms....

-Rob
workout looking really good man. hopefully the workout took care of your hangover. keep it going man.peace

rob_in_korea
02-25-10, 8:34 am
Thanks Lethal. The workout helped out a lot with the hangover.

I had a solid Arm workout today.

4 second negatives

Biceps and Forearms (11 sets)
Barbell Curl: 62x8, 84x8, 84x8, 90x6
Spider Curl (narrow grip EZ): 33x8, 44x8, 55x8
DB Concentration Curl: 30x8
Reverse Grip EZ Curl: 44x8, 55x8, 55x8

Triceps (9 sets)
Rope Pulldown: 100x8, 115x8, 145x8, 145x8
Dips: 8(with 50lbs assistance), 8(50lbs), 8(40lbs), 8(40lbs)
DB Kickback: 22x8

Tomorrow is an off day and Saturday will be Back at our first ABC event.

-Rob

rob_in_korea
02-27-10, 10:33 am
Our first ABC event went well. We only had four people, actually Yun Chang was there at the beginning so maybe 5 people, but it was fun.

We did take some photos, maybe I'll get them up sometime next week.

I finally met Jon_Blaze today, he's a very coo guyl. Unfortunately he is injured at the moment but provided great motivation.

I had a great Back workout.

4 second negatives

Back (18 sets)
Pullups: 8(with 50lbs assistance), 8(50lbs), 8(40lbs), 8(40lbs), 6(30lbs)
Overhand Grip Barbell Row: 177x8, 221x8, 265x8, 265x8, 309x6<--last two reps were quite crappy.
Close Neutral Grip Lat Pulldown: 120x8, 140x8, 160x8, 180x6
Rack Pull (2nd pin, just below knee height): 221x8, 265x8, 309x8
Rack Pull (4th pin, just above knee height): 354x8<--probably 3 second negatives

As most of you know I use straps on almost all of my sets for Back. I rotate between using them for deads/rack pulls. Today I used them for the last three sets of rack pulls.

Tomorrow is an off day and Monday will be Legs.

-Rob

Jon_Blaze
02-27-10, 9:33 pm
Yeah definitely had a blast man. As for Yun Chang, that dude is a brick house man. Man is very large for a Korean. Next one we do I definitely actually have to work out in.

rob_in_korea
03-01-10, 6:20 am
Maybe we can try to do them once a month Jon.
That would be cool.

I had an awesome Leg workout today.

4 second negatives

Legs (20 sets)
Paramount Leg Extension: 100x8, 120x8, 140x8
ATG Squat: 133x8, 177x8, 177x8, 177x8, 221x6<--last set was 3 second negatives
Cybex Plate Loaded Leg Press: 4ppsx8, 5ppsx8, 6ppsx8, 7ppsx8, 7pps+22lb pps+60lbs(~820lbs)x6
Cybex Prone Leg Curl: 110x8, 132x8, 132x8
I finished up with four sets of calf work.

Tomorrow will be Chest....

-Rob

rob_in_korea
03-02-10, 4:47 am
I had a solid Chest workout today. Shoulder bugged me during a few sets, but nothing too crazy.

4 second negatives

Chest (15 sets)
Smith Machine Steep Incline Bench Press (assumed bar weight of 15lbs): 103x8, 125x8, 125x8, 147x8, 169x6*
Flat DB Bench Press: 50x8, 55x8, 60x8, 65x6<--shoulder didn't feel to good on the last set
Incline Barbell Bench Press: 128x8, 128x8, 150x6
Flat DB Flye: 30x8, 35x8, 45x6
*=spotter assisted last 3 reps

I finished up with some Ab work.

Tomorrow is an off day and Thursday will be Back again.

-Rob

rob_in_korea
03-04-10, 8:32 am
I had an outstanding Back workout today. You may be asking yourself "Why did you do Back twice this week?". The reason for this is to get back to my normal workout schedule. This is also why I kept it short.

4 second negatives

Back (13 sets)
Pullups: 8(with 40lbs assistance), 8(40lbs), 8(40lbs), 6(20lbs)
DB Row: 80x8, 90x8, 100x8, 115x6
HS Iso-Lateral Row (total weight listed): 200x8, 242x8, 330x6
Rack Pull (4th pin, just above knee): 304x8
Sumo Deadlift: 128x8<--first time doing these, just testing them out...pretty fun.

Tomorrow will be Shoulders...

-Rob

rob_in_korea
03-05-10, 7:09 am
I had a great Shoulder workout today.

4 second negatives

Shoulders, Traps, and Rear Delts (22 sets)
Seated Neutral Grip DB Overhead Press: 35x8, 40x8, 50x8
Seated Smith Machine Overhead Press(assumed bar weight of 15lbs): 103x8, 125x8, 125x8, 147x6*
Standing DB Lateral Raise: 15x8, 15x8, 15x8, 30x6
Barbell Upright Row: 67x8, 89x8, 111x6
Barbell Shrug: 221x8, 265x8, 309x8, 353x6**, 397x6***- drop set- 221x8
Bent Over DB Lateral Raise: 11x8, 11x8, 11x8
*=spotter assisted last two reps
**=3 second negatives
***=normal negatives

Tomorrow is an off day and Sunday will be Arms. I'll try to catch up with everyone soon.

-Rob

rob_in_korea
03-07-10, 9:02 am
I had a solid Arm workout today.

4 second negatives

Biceps and Forearms (10 sets)
Barbell Curl: 62x8, 84x8, 106x6*
DB Curl: 30x8, 35x8, 45x6
21's(narrow grip EZ): 55x21
DB Hammer Curl: 30x8, 30x8, 35x7
*=spotter assisted final two reps

Triceps (8 sets)
Cable Tricep Extension (EZ attachment): 85x8, 115x8, 145x8-----I decided to move to the lat pulldown for the last set----- 70x8
Dips: 8(with 40lbs assistance), 8(40lbs), 8(30lbs)
DB Kickback: 22x8

I finished up with Forearm work.
Actually doing tricep extensions using the lat pulldown worked well. I'll never run out of weight.

Tomorrow will be Legs....

-Rob

Vaze_06
03-07-10, 9:58 pm
nice work outs rob, hows work and everything else?

rob_in_korea
03-08-10, 7:54 am
Thanks Vaze. Our business is doing well, we are looking at some pretty big things coming up soon.

I had a great Leg workout today. I switched up the routine quite a bit.
I decided to do barbell hack squats today.
I haven't done these in about three years so I decided to do them pulling from the lowest pin in the rack to make sure my form was good.
For those that don't know, you place the bar behind you and pull it up (kind of like a deadlift).

4 second negatives

Legs (24 sets)
ATG Front Squat: 88x8, 88x8, 110x8, 110x8, 133x6
Barbell Hack Squat (pulling from lowest pin): 66x8, 66x8, 88x6
Cybex Plate Loaded Leg Press - superset(ss)- DB SLDL: 4ppsx8-ss-35x8, 5ppsx8-ss-35x8, 6ppsx8-ss-35x8, 8ppsx8-ss-35x8
Cybex Prone Leg Curl-ss-Paramount Leg Extension: 110x8-ss-100x8, 110x8-ss-120x8, 132x8-ss-130x8
I finished up with four sets of Calf work.

It looks like tomorrow and Wednesday will be off days.
Thursday will be Chest.....

-Rob

rob_in_korea
03-11-10, 5:25 am
The workout today started the heavy week portion of my plan. Everything went great, shoulder was slightly annoying.

4 second negatives

Chest (16 sets)
Flat Barbell Bench Press: 128x5, 172x5, 216x1, 238x1, 260x1, 128x15
Incline Barbell Bench Press: 128x5, 150x5, 172x3, 128x12
Flat DB Bench Press-superset(ss)-Flat DB Flye: 65x5-ss-30x8, 75x5-ss-30x8, 80x5-ss-30x8

Tomorrow will be Back....

-Rob

rob_in_korea
03-12-10, 7:28 am
I had an awesome Back workout today. Even with the slow negatives, I think I hit a weight PR for low cable row....I surprised myself.

4 second negatives

Back (17 sets)
Overhand Grip Barbell Row: 221x5, 265x5, 309x2, 353x1, 177x15
Pullups: 5(with 30lbs assistance), 5(20lbs), 2, 1
Seated Close Neutral Grip Low Cable Row: 150x8, 180x6, 240x4(PR)
Sumo Deadlift: 128x5, 216x5, 260x2, 304x1
Deadlift: 216x12<--used straps

I decided to test out the sumo deadlifts again. I think I'll do them from time to time.
The first two sets my hips were down too low. The last two felt much better.

Tomorrow will be Shoulders....

-Rob

rob_in_korea
03-13-10, 4:39 am
I had a solid Shoulder workout today. I got up a bit early so I could work out on the military base.
I was feeling a bit tired so decided to up the reps for this workout.

4 second negatives

Shoulders, Traps, Rear Delts (16 sets)
HS Shoulder Press (total weight listed): 100x10, 100x10, 120x8, 150x8
Smith Machine Overhead Press (bar weight not included)-superset(ss)-DB Lateral Raise: 90x10-ss-15x10, 110x8-ss-15x10, 140x6-ss-15x10
Single Arm DB Lateral Raise: 35x6<--2 second negatives
DB Shrug (sets done with 45 seconds of rest in between): 90x12, 120x8, 120x8, 120x8
Bent Over DB Lateral Raise: 10x10

Tomorrow is an off day and Monday will be Arms.

-Rob

Jon_Blaze
03-14-10, 3:59 am
Nice workout man, enjoying that gym base access?

rob_in_korea
03-14-10, 7:17 am
Nice workout man, enjoying that gym base access?

Thanks Jon. Luckily I still know plenty of people on base.
Going over there to workout sometimes is nice.

-Rob

rob_in_korea
03-15-10, 6:35 am
I had a great Arm workout today. Rep PR on Spider Curls.

4 second negatives

Biceps and Forearms (9 sets)
Barbell Curl: 62x5, 84x5, 128x1, 62x20
Spider Curl (narrow grip-EZ Curl): 44x12, 55x10, 66x8(PR)
Reverse Grip EZ Curl: 44x10, 44x10, 77x4

Triceps (8 sets)
Rope Pulldown: 100x10, 130x10, 145x10, 85x20
DB CGBP (neutral grip): 40x12, 40x12, 40x12<--some shoulder pain during these sets
Dips: 12(with 30lbs assistance)

I finished up with forearm and grip work.

Tomorrow will be Legs.

-Rob

B Con
03-15-10, 9:59 am
Damn you are straight killing it. Great work on the PR...

C.Coronato
03-15-10, 3:03 pm
Looking awesome brother. PRs are great.

rob_in_korea
03-16-10, 1:33 pm
Thanks B and TTL.

I had an awesome Leg workout today. I wanted to rest more between the squat sets but was pressed for time.

4 second negatives

Legs (21 sets)
Paramount Leg Extension: 100x8, 120x8, 150x8
ATG Squat: 133x5, 177x5, 221x1, 265x1, 309x1*, 133x20
Cybex Plate Loaded Leg Press: 4ppsx10, 6ppsx6, 8ppsx6, 8pps+100lbsx5
Cybex Prone Leg Curl: 110x8, 133x8, 154x8
DB SLDL: 35x15
I finished up with 4 sets of Calf work.
*= 2 second negative and only went to parallel

Tomorrow is an off day and Thursday will be Chest.

-Rob

atrain11b
03-16-10, 4:24 pm
Great looking squats Rob, haven't been in here in a while. How have you been? Still in Korea?

rob_in_korea
03-17-10, 4:23 am
Great looking squats Rob, haven't been in here in a while. How have you been? Still in Korea?

Thanks atrain. I am doing great.
I am still in Korea, I'll probably be here for at least the next 10 years.

-Rob

rob_in_korea
03-18-10, 1:27 pm
I had a solid Chest workout today. I decided to really mix things up with this workout.
It was fun. Although, my shoulder started hurting again (before this workout).

4 second negatives

Chest
Incline DB Flye: 30x10, 30x10, 30x10
Flat Barbell Bench -superset(ss)-Flat DB Flye: 128x15-ss-30x10, 128x12-ss-30x10, 128x10-ss-30x10, 150x8-ss-30x10
Incline Barbell Bench: 106x15, 128x12
Incline Barbell Bench 21's: 84x21

Tomorrow should be Back....

-Rob

Vaze_06
03-19-10, 6:16 pm
be nice with the shoulder rob...
still a good work out

rob_in_korea
03-20-10, 7:53 am
Thanks Vaze. I am trying to be nice with my shoulder, I hope it's nice with me back...haha.

I had a great Back workout yesterday.

4 second negatives

Back (16 sets)
Overhand Grip Barbell Row: 177x15, 177x12, 221x10, 221x8
Lat Pulldown - superset (ss) - T-Bar Row: 100x15-ss-2platesx10, 120x12-ss-2platesx10, 140x10-ss-2plates+22lbplatex10, 150x8-ss-2plates+22lb platex10
Lat Pulldown 21's: 90x21
Rack Pull (1st pin; mid shin): 221x12, 221x12, 309x6<--no straps

Today was an off day and tomorrow will be Shoulders....

-Rob

rob_in_korea
03-21-10, 9:11 am
I had a solid Shoulder workout today. Today was a heavy day for Shoulders, so no supersets or 21's.

4 second negatives

Shoulders, Traps, and Rear Delts (23 sets)
Seated Barbell Overhead Press: 67x5, 89x5, 111x5, 133x2, 67x12<--some shoulder pain on the last two sets
DB Lateral Raise: 15x8, 15x8, 15x8, 30x6
EZ Curl Front Raise: 22x8
Barbell Upright Row: 67x12, 67x12, 89x10
Barbell Shrug: 221x5, 265x5, 309x1, 397x1, 485x1, 221x20
Cable Rear Delt Flye: 10x10, 10x10, 10x10

I finished up with rotator cuff work.

My weight is still stuck at 220 although I have lost some bodyfat.
While losing bodyfat without losing weight is cool....I want to get bigger.
With that being said I've added Real Gains into the mix of things. I'll probably use it every other day.

Tomorrow will be Arms....

-Rob

eric downey
03-22-10, 2:52 am
i had a solid shoulder workout today. Today was a heavy day for shoulders, so no supersets or 21's.

4 second negatives

shoulders, traps, and rear delts (23 sets)
seated barbell overhead press: 67x5, 89x5, 111x5, 133x2, 67x12<--some shoulder pain on the last two sets
db lateral raise: 15x8, 15x8, 15x8, 30x6
ez curl front raise: 22x8
barbell upright row: 67x12, 67x12, 89x10
barbell shrug: 221x5, 265x5, 309x1, 397x1, 485x1, 221x20
cable rear delt flye: 10x10, 10x10, 10x10

i finished up with rotator cuff work.

My weight is still stuck at 220 although i have lost some bodyfat.
While losing bodyfat without losing weight is cool....i want to get bigger.
With that being said i've added real gains into the mix of things. I'll probably use it every other day.

Tomorrow will be arms....

-rob

nice work big son

rob_in_korea
03-22-10, 9:23 am
Thanks Eric.

I had a great Arm workout today. I decided to up the intensity level a bit because I noticed my arms never really get sore.

4 second negatives

Biceps and Forearms (13 sets)
Standing DB Curl-superset(ss)-Spider Curl (narrow grip EZ): 30x15-ss-33x10, 30x12-ss-33x10, 35x10-ss-33x10
Cable Wide Grip EZ Curl-ss-Rope Hammer Curl: 70x12-ss-40x12, 85x10-ss-40x10, 100x8-ss-55x8
Cable Narrow Grip EZ Curl 21's: 70x21

Triceps (13 sets)
Rope Pulldown-ss-Straight Bar Pushdown: 85x15-ss-145x10, 100x12-ss-145x10, 115x10-ss-145x10
Dips-ss-DB Kickback (done both arms simultaneously): 12(with 40lbs assistance)-ss-15x10, 10(40lbs)-ss-15x10, 10(30lbs)-ss-15x10
Reverse Grip Tricep Extension (straight bar) 21's: 40x21

I finished up with forearm work.

Tomorrow will probably be an off day and Wednesday will be Legs....

-Rob

B Con
03-22-10, 10:37 am
You are a negative machine....

sly06
03-22-10, 3:34 pm
You are a negative machine....

I know right....All those negatives must really give you one hell of a burn.

rob_in_korea
03-24-10, 10:29 am
Thanks B and Sly. The negatives are certainly a challenge.

I had a solid Leg workout today. I decided to lower the intensity a bit today because I was feeling kind of groggy.

4 second negatives

Legs (19 sets)
Cybex Plate Loaded Leg Press: 4ppsx15, 5ppsx12, 6ppsx10, 7ppsx10
""" Leg Press 21's: 4ppsx21
ATG Squat: 133x15, 133x12, 177x10, 133x12
Paramount Leg Extension: 100x15, 110x12, 120x10
Cybex Prone Leg Curl: 110x15, 110x12, 133x10
I finished up with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob

rob_in_korea
03-25-10, 10:51 am
I had a great Chest workout today.
My shoulder was annoying throughout much of this.

4 second negatives

Chest (14 sets)
Incline DB Bench: 50x15, 50x12, 55x10
Flat Barbell Bench: 128x15, 128x12, 150x10, 172x6-drop set(ds)-128x8
Incline Barbell Bench: 128x12, 128x12, 150x8-ds-106x8
Incline DB Flye: 22x15, 30x12, 35x10, 35x10

The pump was pretty insane from this workout.
Tomorrow will be Back....

-Rob

sly06
03-25-10, 1:37 pm
I had a great Chest workout today.
My shoulder was annoying throughout much of this.

4 second negatives

Chest (14 sets)
Incline DB Bench: 50x15, 50x12, 55x10
Flat Barbell Bench: 128x15, 128x12, 150x10, 172x6-drop set(ds)-128x8
Incline Barbell Bench: 128x12, 128x12, 150x8-ds-106x8
Incline DB Flye: 22x15, 30x12, 35x10, 35x10

The pump was pretty insane from this workout.
Tomorrow will be Back....

-Rob

No doubt the pump was insane doing that much weight with 4 second negatives. I bet you are pretty sore today.

rob_in_korea
03-27-10, 2:18 am
Thanks sly. I was pretty sore and now my Back is sore is hell from yesterday's workout.

4 second negatives

Back (16 sets)
Pullups: 12(40lbs assistance), 15(50lbs), 10(40lbs), 8(30lbs)-drop set(ds)-6(50lbs)
Close Neutral Grip Pullups: 15(50lbs), 12(40lbs), 10(40lbs), 8(30lbs)
Seated Low Cable Row (medium neutral grip): 100x15, 120x12, 140x10, 160x8-ds-100x12
Deadlift: 216x15, 216x12, 260x8<--used straps
Hypers: 12

Today and tomorrow are off days. Monday will be Shoulders....

-Rob

rob_in_korea
03-30-10, 4:16 am
I had a solid Shoulder workout yesterday.

4 second negatives

Shoulders, Traps, Rear Delts (22 sets)
EZ Curl Bar Front Raise: 22x12, 22x12, 22x12
Smith Machine Overhead Press-superset(ss)-DB Lateral Raise: 59x15-ss-15x10, 81x12-ss-15x10, 103x10-ss-15x10, 125x8-ss-15x10, 103x12-ss-15x10
DB Lateral Raise: 15x15
Incline Bench DB Shrug (lying face down): 65x15, 65x12, 75x10, 75x8
DB Shrug: 125x15
Cable Rear Delt Flye: 10x12, 10x12, 10x10

Today is an off day and tomorrow will be Arms.

-Rob

Firedrake
03-30-10, 9:08 pm
Real nice shoulder work -- great supersets!

rob_in_korea
03-31-10, 10:14 am
Thanks Jim.

I had a great Arm workout today.

4 second negatives

Biceps and Forearms (7 sets)
Barbell Curl: 62x15, 62x12, 84x10, 94x8-drop set(ds)-50x10
DB Hammer Curl: 22x15, 30x12, 35x10

Triceps (7 sets)
Rope Pulldown: 100x15, 115x12, 145x10, 145x8-ds-85x15
Reverse Grip Single Arm Tricep Extension (coming across body): 25x12, 25x10, 40x8

I finished up with forearm and grip work.

Tomorrow will be Legs....

-Rob

rob_in_korea
04-01-10, 6:04 am
I had a solid Leg workout today. I didn't do squats because my lower back has been feeling tight recently. I also didn't do leg extensions because people were using the machine the entire time.

4 second negatives

Legs (16 sets)
Cybex Plate Loaded Leg Press: 4ppsx15, 5ppsx12, 6ppsx10, 7ppsx8, 8pps+150lbsx4-drop set-6ppsx10
DB Lunge: 22x12, 30x10, 40x8
Barbell Hack Squat: 88x10, 88x10, 110x8
Cybex Prone Leg Curl: 110x12
I finished up with 4 sets of Calf work.

I will say the following exercises are in order of "this exercise sucks" for 4 second negatives:
1. DB Lunge
2. Squats
3. Deadlifts
4. Benching
5. Overhead Press
6. Pullups
7. Barbell Row

Actually, the first two may suck almost equally but I feel that Lunges win.

Tomorrow will be Chest....

-Rob

B Con
04-01-10, 8:46 am
Keep going strong Rob you are putting in some killer work.

Jon_Blaze
04-01-10, 11:24 am
Damn man, negatives on lunges? You got balls, big ones. I think they would suck more than the negative squats.

rob_in_korea
04-02-10, 3:54 am
Thanks B and Jon. My legs are sore as hell today.

I had a decent Chest workout today. I did it on the US military base so that's why the numbers look normal. My shoulder severely limited this workout so I will rearrange my schedule next week and hit up the acupuncturist.

4 second negatives

Chest (11 sets)
Incline Barbell Bench: 135x12, 135x12, 135x12, 155x6
Flat Barbell Bench: 135x12, 135x11, 135x10
Incline DB Flye: 30x12, 30x12, 30x10
Cable Crossover: 30x12

Tomorrow is an off day and Sunday may be Back.

-Rob

Firedrake
04-02-10, 11:21 pm
Looking good!

Vaze_06
04-04-10, 1:56 pm
nice work Rob, happy easter

rob_in_korea
04-05-10, 9:41 am
Thanks Jim and Vaze.

I had a solid Back workout yesterday. No deadlifts because I decided to give my lower back a break.

4 second negatives

Back (13 sets)
Overhand Grip Barbell Row: 221x12, 221x12, 221x12, 265x10
Seated Close Neutral Grip Low Cable Row: 120x12, 140x12, 170x12, 200x10
Pullups: 12(with 60lbs assistance): 12(50lbs), 12(50lbs), 10(40lbs)
Hypers: 12

Today, I had a decent Shoulder workout. Took it easy on the pressing because I didn't want to mess up my shoulder.

4 second negatives

Shoulders, Traps, and Rear Delts (18 sets)
Standing DB Lateral Raise: 16x12, 16x12, 16x12, 22x12, 22x10
Smith Machine Overhead Press: 59x12, 59x12, 39x12, 103x10<---first three sets 5 second negatives
Barbell Upright Row: 66x12, 66x12, 66x12
Barbell Shrug: 221x12, 221x12, 309x10
Face Pulls: 20x12, 20x12, 20x12

I finished up with rotator work and Abs.

Tomorrow is an off day and Wednesday will be Arms....

-Rob

B Con
04-05-10, 9:47 am
Great work. I always like to give the lower back a break here and there as well... sometimes it just needs it.

rob_in_korea
04-08-10, 11:12 am
Thanks B.

I went to the acupuncturist the other day. She says my shoulder injury is semi-serious. It may take four or five sessions.

I also went to get an almost deep tissue massage. She said my entire upper back was too hard...I took it as a compliment...haha. She said it would take 4-6 sessions to work out the tightness. I may or may not do that. It isn't exactly cheap.

Today my bodybuilder friend, Yun Chang, bitched at me for training for so long with an injury. But, he gave me some tips on how to fix my shoulder.

So, with all that being said, I'll be switching up my workout routine for maybe 4-6 weeks.
Basically, all of my upper body work will be 15 reps with light weight.
I may still do lower reps for legs.

Wednesday's Arm workout

4 second negatives

Biceps and Forearms (10 sets)
DB Curl: 30x12, 30x12, 30x12, 35x11
Spider Curl (narrow grip EZ): 33x15, 44x12, 55x10
Reverse Grip EZ: 44x12, 44x12, 55x10

Triceps (9 sets)
Laying Down on a Flat Bench DB Extension (coming across Chest): 11x12, 15x12, 15x12, 22x10
Straight Bar Tricep Extension: 85x12, 100x12, 115x12, 130x12
Dips: 12 (with 50lbs assistance)

Today's Leg workout

4 second negatives

Legs (19 sets)
ATG Squat: 128x12, 128x12, 128x12, 128x12, 172x10
Cybex Plate Loaded Leg Press: 3ppsx20, 3ppsx20, 3ppsx20, 4ppsx15
Cybex Prone Leg Curl - superset(ss) - Paramount Leg Extension: 110x12-ss-100x12, 110x12-ss-110x12, 132x10-ss-120x10
DB SLDL: 30x12
I finished up with four sets of Calf work.

Tomorrow will be Chest...

-Rob

Firedrake
04-08-10, 4:20 pm
Very nice -- good luck with that shoulder. I've been having intermittent problems with my left; maybe I'll go see an acupuncturist, because the chiropractor and massage therapist haven't been able to fix it.

Jon_Blaze
04-08-10, 11:25 pm
Yun Chang yelled at you? Haha that's kinda scary to see that big ass korean guy yelling.

rob_in_korea
04-10-10, 1:09 am
Thanks Jim and Jon.
Yun Chang didn't really yell, more of a stern talking to.

Round two of acupuncture was fun. Yesterday was the first rehab workout and it went well.
I started off with a bunch of light DB Lateral raises and Overhead presses.

4-5 second negatives

Chest (10 sets)
Incline Barbell Bench: 84x15, 84x15, 84x15, 84x15
Flat Barbell Bench: 84x15, 84x15, 84x15
Incline DB Flye: 15x15, 15x15, 15x15

I finished up with some bicep work.

Today and Tomorrow are off days.
Monday will be Back...

-Rob

rob_in_korea
04-12-10, 8:01 am
I had another session of acupuncture today. The amount of blood at the end of the sessions has been fairly ridiculous especially since I usually don't bleed a lot.
I stopped taking Animal Pump, Flex, and Omega almost a week ago. I'll start back up when the acupuncture sessions finish.

I had a light and easy Back workout today.

4 second negatives

Back (14 sets)
Overhand Grip Barbell Row: 133x15, 133x15, 133x15, 133x15
Pullups: 15(with 70lbs assistance), 15(80lbs), 15(80lbs), 15(90 lbs)
Seated Close Neutral Grip Low Cable Row: 90x15, 90x15, 100x15
Rack Pull (3rd pin, mid-knee height): 133x15, 177x15, 221x15

Tomorrow will be Shoulders....

-Rob

B Con
04-12-10, 10:12 am
I can't imagine getting any form of accupuncture done.... great back session.

rob_in_korea
04-13-10, 7:10 am
I can't imagine getting any form of accupuncture done.... great back session.

Thanks B. Acupuncture isn't bad, the bloodletting thing at the end can be fun though.

I was feeling a bit run down today so I decided not to go to the gym.
I went for another session of almost deep tissue massage yesterday.
In addition to my upper back being tight, so are my lower back and hamstrings.
I found some methods for loosening up my hamstrings so I'll be trying them out over the next few weeks.

Tomorrow will be Shoulders...

-Rob

rob_in_korea
04-14-10, 12:56 pm
I had another session of acupuncture today. There is definitely some progress being made.

Very Light and Easy Shoulder work.

4-5 second negatives

Shoulders (9 sets)
DB Lateral Raise: 7x15, 7x15, 7x15, 7x15
Smith Machine Overhead Press: 37x15, 37x15, 37x15, 37x15
DB Front Raise: 2x15

Yun Chang showed me a different way to do the overhead presses. Felt a bit awkward at first but really puts a lot more emphasis on the delts.

Tomorrow is an off day and Friday will be Arms....

-Rob

rob_in_korea
04-15-10, 10:59 am
I changed my schedule up a bit today so I decided to go and do an Arm workout.
It was very light and easy.

4-6 second negatives

Biceps and Forearms (5 sets)
DB Curl: 11x15, 11x15, 15x15, 15x15
DB Hammer Curl: 11x15

Triceps (5 sets)
Rope Pulldown: 40x15, 40x15, 40x15, 40x15
DB Kickback: 7x15

I finished with some forearm work.

Tomorrow will be Legs....

-Rob

rob_in_korea
04-16-10, 8:22 am
I went in for the fifth session of acupuncture today. I may still have to go back a few more times.

I had a solid Leg workout today. Had to cut it short due to time.
I threw in some box squats which I haven't done in ages....fun shit.

4 second negatives

Legs (17 sets)
Cybex Plate Loaded Leg Press: 3ppsx20, 3ppsx20, 4ppsx20, 4ppsx20
ATG Squat (wide stance): 133x12, 133x12, 133x12
Box Squats (halfway between ATG and parallel): 89x12
Paramount Leg Extension -siperset(ss)- DB SLDL: 100x12-ss-30x12, 100x12-ss-30x12, 100x12-ss-30x12
I finished up with 3 sets of Calf work.

Tomorrow is an off day and Sunday will be Chest.

I'll try to catch up with everyone soon.

-Rob

rob_in_korea
04-18-10, 9:55 am
This starts week two of recovery workouts. I had some mild food poisoning last night into today, but I figured since it wasn't too bad and I am taking it easy in the gym to go and workout.
I did a light and easy chest workout.

4-5 second negatives

Chest (13 sets)
Flat Barbell Bench: 84x15, 84x15, 84x15, 106x15, 84x15
Incline Barbell Bench: 84x15, 84x15, 84x15, 84x15
Paramount Flye: 40x15, 40x15, 40x15, 40x18

Tomorrow will be Back.

-Rob

rob_in_korea
04-19-10, 9:42 am
I had the sixth acupuncture session today. I would say my range of pain free motion is up to about 70% now. Not sure how many more sessions I'll need.

I also decided to start back on Pump today.

Light and Easy Back workout.

4-5 second negatives

Back (15 sets)
Pullups: 15(80lbs assistance), 15(80lbs), 15(90lbs), 15(90lbs)
Neutral Grip Pullups: 15(90lbs), 15(90lbs), 15(90lbs)
T-Bar Row: 1platex15, 1platex15, 1plate+22lb platex15
Rack Pull (3rd pin, mid knee): 133x15, 177x15, 221x15, 221x15<--used straps on last two sets

Tomorrow may be an off day.

Shoulders are up next....

-Rob

Firedrake
04-19-10, 8:49 pm
Very cool - I think I need to find an acupuncturist for the left side of my neck and left shoulder.

Solid work!

rob_in_korea
04-21-10, 7:17 am
Thanks Jim. I recommend that you do it as soon as possible. I waited for sixth months and now it's going to take me a while to fix it.

I couldn't make it to the acupuncture session today so I'll go tomorrow.

I had a light and easy Shoulder workout today.

4-5 second negatives

Shoulders, Traps, and Rear Delts (15 sets)
DB Lateral Raise: 7x15, 7x15, 7x15, 7x15
Smith Machine Overhead Press: 37x15, 47x15, 47x15, 47x15, 59x15
DB Front Raise: 4x15
Upright Row: 33x15
DB Shrug: 50x15, 50x15, 60x15
Bent Over DB Lateral Raise: 4x15

I finished up with rotator cuff work.

Tomorrow will be Arms....

-Rob

B Con
04-21-10, 12:21 pm
What are you currently doing for rotator cuff work? Great session btw. Keep killing it Rob.

rob_in_korea
04-22-10, 6:31 am
Thanks B. I currently do shoulder dislocates, and various DB exercises (lying sideways on a flat bench and rotating the arm, supporting my shoulder on an incline bench and rotating upwards, etc..)

I went over to the acupuncture place but forgot that it's closed on Thursdays..lol.

I had an easy Arm workout today.

4 second negatives

Biceps and Forearms (12 sets)
Standing DB Curl: 15x15, 15x15, 22x15, 22x15
DB Concentration Curl: 15x15, 15x15, 17x15
21's (narrow): 22x21
21's (wide): 33x21
Reverse Grip EZ Curl: 33x15, 33x15, 33x15

Triceps (9 sets)
Cable Tricep Extension (narrow grip EZ): 55x15, 55x15, 55x15, 70x15
Reverse Grip Tricep Extension: 25x15, 25x15, 25x15, 40x15
DB Kickback: 7x15

I finished up with forearm work.

I'll try to catch up with everyone soon.

Tomorrow will be Legs...

-Rob

Firedrake
04-22-10, 8:54 pm
Nice looking work - and you're right, I need to go get it taken care of.

rob_in_korea
04-23-10, 7:59 am
Thanks Jim.

I had a great Leg workout today.

4 second negatives

Legs (21 sets)
Cybex Plate Loaded Leg Press: 3ppsx20, 4ppsx20, 5ppsx18, 6ppsx15, 7ppsx12
Box Squat (midway between ATG and parallel): 89x12, 89x12, 111x10, 111x10, 133x10
Paramount Leg Extension: 100x12, 110x10, 120x8
DB SLDL: 35x12, 35x10, 35x10
Cybex Prone Leg Curl: 110x12
I finished up with 4 sets of calf work.

Tomorrow is an off day and Sunday will be Chest...

-Rob

Thrawn
04-23-10, 9:28 am
Whats up, Rob!

Just did a quick check in your journey.
Nothing much has changed. I still see the nice variety and solid sessions i admire.
Sorry to read about your shoulder tho. That sucks, but with your mindset its only a speedbump.

Rob, great work. Simple as that.

Thrawn

rob_in_korea
04-25-10, 7:42 am
Thanks Thrawn. I agree, my shoulder is only a minor setback. Also, it has been one long learning experience.

I had a light and easy Chest workout today.

4 second negatives

Chest (15 sets)
Flat Barbell Bench: 84x15, 84x15, 84x15, 84x15, 95x15
Incline Barbell Bench: 84x15, 84x15, 84x15, 84x15
HS Decline: 66x15
Incline DB Flye: 15x15, 15x15, 15x15, 15x15
Flat DB Flye: 22x15

Tomorrow will be Back...

-Rob

Thrawn
04-26-10, 5:36 am
Great workout, Rob!
Slow negatives for the WIN!

Thrawn

rob_in_korea
04-26-10, 6:44 am
Thanks Thrawn. The slow negatives take a while to get used to but they are pretty fun.

Had another round of acupuncture today. I am still bleeding quite a bit at the end of the session. May take a few more sessions till my shoulder is 100%.

I had a great Back workout today. I was still doing light and easy but somehow managed to hit a Rep PR on rack pulls. I think loosening up my hamstrings is helping.

4 second negatives

Back (17 sets)
Overhand Grip Barbell Row: 133x15, 133x15, 133x15, 155x15, 177x15
Lat Pulldown: 80x15, 80x15, 90x15, 100x15
Rack Pull (3rd pin; mid-knee): 133x15, 177x15, 221x15, 265x18(PR)<--used straps on last two sets
Seated Low Cable Row (close neutral grip): 110x15, 110x15, 120x15, 130x15

Tomorrow will be Shoulders....

-Rob

Thrawn
04-26-10, 7:42 am
I hear ya on that. Slow negatives are mentally tough.
I hope that shoulder gets well quickly, Rob. I sure do.

Nice wellrounded backwork, brother. Love the choice of exercises!
You prefer your barbell rows with overhand grip? I personally have a much better 'feel' for them when i do them underhand.

rob_in_korea
04-30-10, 2:08 pm
Thanks Thrawn. I switch up between overhand/underhand every once in a while. However, I do prefer overhand.

Sorry I haven't been on in a few days, been fairly busy.

I had decent workouts over the past few days (Shoulders, Arms)

I had a great Leg workout today.

4 second negatives

Legs (23 sets)
ATG Squat: 133x10, 133x10, 177x8, 177x8, 221x4
Paramount Leg Extension: 100x10, 110x10, 120x10
DB SLDL: 30x10
Cybex Plate Loaded Leg Press: 3ppsx20, 4ppsx15, 5ppsx12, 8ppsx5, 4ppsx18
DB SLDL: 35x10, 35x10, 50x8
Cybex Prone Leg Curl: 110x10
I finished up with 5 sets of calf work.

Tomorrow is an off day and Sunday should be Chest.

I'll try to catch up with everyone soon.

-Rob

Thrawn
04-30-10, 3:18 pm
Extensive workout, you got your quads well fried with that, i have NO doubt.

Doing well, Rob!
Hows the shoulder? getting better, brother? any progress in it?

fawaz
04-30-10, 3:25 pm
I will be starting the Test Explosion Stack as soon as my two cans of Test arrive. I will also include Pump, Nitro G and Flex and finish it off with M-Stak. I also take Vitamin C, Ginkgo Biloba and Acidophilus.
My goal is to gain about 10-15 more lbs over the next few months. As I said in my introduction I will try to keep this updated but I am lazy when it comes to updating on Forums so bear with me.

It will be a 9 week cycle and the routine will break down like this:

Monday - Chest
Tuesday - Back
Wednesday: Shoulders
Thursday: Rest
Friday: Arms
Saturday: Legs
Sunday:Rest

I may change it up a bit (for example 4 or 5 days straight 1 day off or something along those lines).

I have a few different routines that I do: Light, Regular, Moderate and Heavy.
These are not the weights being used but the amount of sets and the types of sets (dropset, superset etc...) I generally shoot for 8-12 reps per set but will occasionally do 6 reps on my last set. The only exception here is deadlifts which I work my way up to around my one rep max.

Week 1 will be a regular amount of sets per bodypart:
14 sets for chest/back (+ 5 sets of deadlifts + 3 sets stiff-legged deadlifts or good mornings)/shoulders (+ 6 sets of shrugs)
9 sets for biceps 11 for triceps and 4 sets for forearms
19 sets for legs including calves

Week 2 I'll bump up the number of sets on every body part by 2 and include drop sets.

Week 3 I'll bump up the number of sets by 2-4 on every body part and include more drop sets or super sets. So I'll be doing around 18-20 sets for Chest/Back/Shoulders etc...

Week 4 I'll return to the amount of sets I did during week one and so on.

I will change up the exercises during these nine weeks also.

Currently:
27 years old
Height: 6' (183cm)
Weight: 200lbs (91kg)
Bodyfat: 12%

One Rep Max best:
Deadlift: 375 lbs
Bench: 225lbs
Squat (ass to floor): 225lbs

Hopefully the Test comes in today so I can start this.

-Rob

keep up the hard training but let me tell you that its better to train back with triceps and chest with bicep.read about hell raiser training on this website.it is amazing how much stronger you will get after 12 weeks of this training technique incorporated in your program.
remember.TO THE PAIN ON EVERY SET!!!

Firedrake
04-30-10, 5:53 pm
TO THE PAIN ON EVERY SET!!!

Solid work, Rob -- and I like fawaz's sentiment!

Jon_Blaze
05-01-10, 10:17 am
Been a minute man, but it looks like you're still grinding out the sessions keep it up!

rob_in_korea
05-03-10, 6:52 am
Thanks for the support everyone.
Fawaz, welcome to the party.
I do train Back/Triceps & Chest/Biceps together on occasion.
But, personally I have seen the greatest Arm growth by doing Arms on their own day.
Thanks for bringing up that post though. That was two and a half years ago. Definitely have made some progress since then.

My shoulder is doing much better. I would say it's about 80% now. I have to go to acupuncture tomorrow.
Sorry I haven't caught up with everyone, been busy.
I am headed to northern India at the end of the month-more on that later.

I hit Chest on Saturday and had fun.

I had an awesome Back workout today. Once again this is a light and easy recovery workout.
However, I managed to hit a rep PR doing rack pulls.

4 second negatives

Back (16 sets)
Pullups: 15(80 lbs assistance), 15(80lbs), 15(80 lbs), 15(90 lbs)
DB Row: 40x15, 40x15, 50x15, 50x15
Rack Pull (3rd pin, mid-knee): 133x15, 177x15, 221x15, 287x18(PR)*<--used straps on last two sets
Seated Low Cable Row (medium neutral grip): 90x15, 90x15, 110x15, 110x15
*2-3 second negatives

Tomorrow will be Shoulders....

-Rob

rob_in_korea
05-05-10, 1:43 am
I had a light and easy Shoulder workout yesterday. Since, my shoulder is feeling better I upped the weights slightly.

4 second negatives

Shoulders, Traps, Rear Delts (16 sets)
DB Lateral Raise: 7x15, 7x15, 7x15, 11x15, 11x15
DB Overhead Press (neutral grip): 15x15, 15x15, 15x15
Smith Machine Overhead Press: 37x15, 59x15, 70x15
EZ Curl Upright Row: 44x15
DB Shrug: 80x15, 80x15, 100x15
Bent Over DB Lateral Raise: 7x15

Today is an off day and tomorrow will be Arms...

-Rob

Jon_Blaze
05-05-10, 2:49 am
Lookin good with the work put in Rob. Enjoy your Children's Day holiday.

B Con
05-05-10, 12:00 pm
Solid strong work. And enjoy your well deserved day off.

Thrawn
05-06-10, 4:28 am
Great work, Rob, and i am so glad to hear the shoulder is getting better!
Enjoy the R&R =)

rob_in_korea
05-07-10, 11:02 pm
Thanks for the support everyone.

I had a solid Arm workout on Thursday.

Here is my Leg workout from yesterday.

4 second negatives

Legs (22 sets)
ATG Squat: 133x12, 133x12, 133x12, 177x8, 177x8*, 133x10
Cybex Plate Loaded Leg Press: 3ppsx20, 3ppsx20, 4ppsx15, 5ppsx12, 7ppsx8
DB SLDL: 30x12, 30x10, 30x10
Paramount Leg Extension: 100x12, 110x10, 110x10
Cybex Prone Leg Curl: 110x10
I finished up with 4 sets of calf work.
*2-3 second negatives

Today is an off day and tomorrow will be Chest...

-Rob

rob_in_korea
05-09-10, 9:01 am
I had a solid Chest workout today. Still continuing with the light and easy routines although I decided to shorten the rest period between sets. It felt like my chest was going to rip during this workout. For most sets the rest period was about one minute.

4-5 second negatives

Chest (16 sets)
Incline Barbell Bench Press: 84x15, 84x15, 84x15, 84x15, 84x15
Smith Machine Flat Bench Press: 81x15, 81x15, 81x15
Smith Machine Steep Incline Bench Press: 59x15, 59x15, 59x15
Flat DB Flye: 15x15, 15x15, 22x15, 22x15
Incline DB Flye: 15x15

Tomorrow will be Back...

-Rob

rob_in_korea
05-11-10, 7:22 am
I had a solid Back workout yesterday.
It looks like these lighter workouts are working because my shoulder is feeling much better.

4 second negatives

Back (18 sets)
Overhand Grip Barbell Row: 133x15, 133x15, 133x15, 177x15, 177x15
Pullups: 15(100lbs assistance), 15(100lbs), 15(100lbs), 15(90lbs)
Rackpull (2nd pin; just below knee): 133x15, 177x15, 221x15, 221x15<--used straps on last two sets
Rackpull (4th pin; just above knee): 309x8*-drop set-221x8<--used straps
Seated Low Cable Row (close neutral grip): 90x15, 90x15, 110x15, 120x15
*=2-3 second negatives

I had a light Shoulder workout today. My buddy Yun Chang hijacked the workout so this wasn't according to plan but it was fun. He showed me a different way to do overhead press----holy shoulder pump.
He also said I can do a few sets with 12 reps from now on.

4 second negatives

Shoulders, Traps, Rear Delts (21 sets)
Smith Machine Overhead Press: 37x15, 48x15, 48x15, 59x15, 59x15, 70x12
Seated Neutral Grip DB Overhead Press: 15x15, 15x15, 15x15, 15x15
DB Lateral Raise: 7x15, 7x15, 7x15, 15x12
DB Front Raise: 5x15
EZ Curl Upright Row: 55x15
Cable Rear Delt Flye: 10x15
Barbell Shrug: 133x15, 177x15, 221x15, 265x15

Tomorrow is an off day and Thursday will be Arms...

-Rob

Thrawn
05-11-10, 7:32 am
Great couple of workouts, Rob!
I am so glad to hear that the shoulder is healing up. If lighter workouts is what it takes, so be it. As long as it helps in the long run.

rob_in_korea
05-14-10, 9:35 am
Thanks Thrawn.

I had a decent Arm workout yesterday. Nothing too exciting.

Here is my Leg workout from today.
Maybe 15 out of 20 reps on the last set of squats were very slow negatives, the other 5 were normal.

4 second negatives

Legs (22 sets)
Cybex Plate Loaded Leg Press: 3ppsx20, 3ppsx20, 4ppsx18, 5ppsx15
ATG Squat: 133x10, 133x10, 133x10, 177x8, 177x8, 133x20
Hypers: 12
DB SLDL: 30x12, 40x10, 45x8
Paramount Leg Extension: 100x12, 110x10, 130x8
Cybex Prone Leg Curl: 110x12
I finished up with 4 sets of Calf work.

I forgot to mention I've been adding in planks to the end of some of my workouts. I also did 32 minutes of low intensity cardio today.

Tomorrow is an off day and Sunday will be Chest.

-Rob

Thrawn
05-14-10, 1:00 pm
Excellent, Rob. Slow negatives are not for the weak of heart! That change of pace should spur some new growth, big man!

rob_in_korea
05-16-10, 9:41 am
Thanks Thrawn. I agree slow negatives will put you to the test.

I had a great Chest workout today.

4 second negatives

Chest (16 sets)
Incline Barbell Bench Press: 84x15, 84x15, 84x15, 106x12, 106x12
Flat Barbell Bench Press: 84x15, 84x15, 84x15, 106x12
Smith Machine Steep Incline Bench Press: 59x15, 81x12, 81x12-drop set-37x10
Cable Crossover: 25x15, 25x15, 25x15, 25x15

I finished up with 24 minutes of low intensity cardio.

On a side note, I'll be in India from May 27th until June 9th.
My wife and I are going for some serious meditation.
What is awesome is the center we are going to is totally free and the food is all you can eat....however it is vegetarian. I guess I'll drink a ton of soy milk....haha.
I figure two weeks on a vegetarian diet shouldn't throw me off too much.

Tomorrow will be Back...

-Rob

rob_in_korea
05-17-10, 10:54 am
I had an awesome Back workout today. Rep PR on rack pulls.

4 second negatives

Back (17 sets)
Underhand Grip Barbell Row: 133x15, 133x15, 177x15, 177x12, 200x12
Rack Pull (3rd pin, mid-knee height): 133x15, 177x15, 221x15, 265x25(PR)*
Pullups: 15(100lbs assistance), 15(100lbs), 15(90lbs), 12(90lbs)
Lat Pulldown (Close Neutral Grip): 100x15, 100x15, 100x15, 120x15
*2-3 second negatives

Tomorrow will be Shoulders...I'll try to catch up with everyone soon.

-Rob

rob_in_korea
05-18-10, 6:00 am
I had a great Shoulder workout today. Still on the lightweight routine. I figure after I get back from India I should be able to start going heavy again.
I did DB shrugs a bit differently today, the only way I can explain it is I held the DB's further out from my sides and a bit back.

4 second negatives

Shoulders, Traps, Rear Delts (21 sets)
Standing Behind the Neck Press: 45x15, 33x15, 33x15<---had to be very careful with my shoulder.
Smith Machine Overhead Press: 37x15, 48x15, 48x15, 48x15, 59x15
DB Lateral Raise (45 seconds between sets):7x15, 7x15, 7x15, 7x15, 13x12, 13x12
DB Shrug: 40x15, 40x15, 40x15, 50x12
Bent Over DB Lateral Raise: 7x15, 7x15, 7x15

I finished up with 25 mins of low intesity cardio.

-Rob

Thrawn
05-18-10, 6:37 am
Man, you are really killing it with the negatives... totally awesome.
Cable crossovers... i have done them with negatives and it burned all the water out my eyes.
High volume on rackdeads, you should be toast after that, man. 265 x 25... that is no joke! Congrats on that PR.

You are right, bro. Two weeks of vegetarian food wont harm you. Maybe it will even shock your system a bit. Protein should come from all sorts of resources. Meat, fish, vegetables.
Enjoy your stay there, Rob, sounds totally awesome.

Keep adding plates, man. You are a constant source of inspiration for me, even tho we train totally different.

rob_in_korea
05-20-10, 8:31 am
Thanks for the encouragement Thrawn. We do train differently, but I want to pull some cars too...lol.
That 25 rep rack pull set smoked me. I thought my heart was going to explode...haha.
I agree I think the vegetarian diet for two weeks will shock my system. It should be fun.

I had a decent Arm workout today. Threw in some FST-7 sets. Combining those with slow negatives was great.

4 second negatives

Biceps and Forearms (17 sets)
Standing DB Curl: 15x15, 15x15, 30x12, 30x12
Spider Curl (wide grip EZ): 33x15, 33x15, 44x12
Cable Curl (FST-7; 30 secs between sets; wide grip EZ): 55x12, 55x12, 55x12, 55x12, 40x12, 40x12, 40x12
Reverse Grip EZ: 44x15, 44x15, 44x12

Triceps (14 sets)
Flat Bench Single Arm DB Tricep Exercise: 11x15, 11x15, 11x15, 15x12
DB Kickback: 7x15, 7x15, 7x15
Cable Tricep Extension (FST-7; 30 secs between sets; narrow EZ): 85x12, 85x12, 85x12, 85x12, 70x12, 70x12, 70x12

I finished up with forearm and grip work.

Tomorrow is an off day and Saturday will be Legs...

-Rob

Thrawn
05-20-10, 9:07 am
Nice gunshow, Rob! You are creating pythons for sure!

What kind of work do you do for forearms and grip?

By the way: carpulling is FUN. The first yards are easy, but after a while (in my case around 50-60 yards) you will have to struggle to keep things rolling. Gives a nice burn in the lungs.
I have also felt a LOT of fatigue in the glutes and hams. Not so much in the quads.
Give it a try, Rob.

rob_in_korea
05-24-10, 7:47 am
Thanks Thrawn.
For forearms, mainly I do wrist curls.
For grip work, I use captains of crush grippers. I usually just hold them closed for a certain amount of time. I also occasionally do plate pinches.
As far as car pulling, I'd have to go pretty far outside of Seoul to find a place to do it. It would be fun though.

I did Legs on Saturday, Chest yesterday, and had an awesome Back workout today.
Rep PR on rack pulls.

4 second negatives

Back (17 sets)
Overhand Grip Barbell Row: 133x15, 133x15, 177x15, 177x15, 221x12
Rack Pull (3rd pin, mid-knee height): 133x15, 177x15, 221x15, 309x28(PR)*, 177x20
Lat Pulldown: 90x15, 110x15, 130x15, 150x12
HS MTS Row (total weight listed): 160x15, 160x15, 200x12
*The first 6 reps or so were 4 second negatives; the next 10 were 2-3 second negatives; the rest were 1-2 second negatives.....I used straps on the 3rd and 4th set.

I may be doing Shoulders tomorrow. I'll try to catch up with everyone soon.

-Rob

Thrawn
05-24-10, 9:34 am
That should do the trick!
I mostly do what i call wrist rotations. It constist of three different exercises all centered around the wrist. havent done them in a while, but they sure made my forearms go bigger when i started out. i can sent you some old pics of the exercises if you like. you can do them at home easy.
Ah, i guess Seoul is all concrete?

Congrats on the PR, Rob. That is an insane amount of reps....outstanding job!

rob_in_korea
05-26-10, 5:31 am
Thanks Thrawn. I think I know what your talking about regarding the DB wrist rotations. I do them from time to time as well.
Seoul is packed with people, although some places outside the city may allow me to pull a car.

I had a solid Shoulder workout today.

4 second negatives

Shoulders, Traps, Rear Delts (22 sets)
Smith Machine Overhead Press: 37x15, 59x15, 59x15, 81x12, 81x12
Seated DB Overhead Press (neutral grip)-superset (ss)-DB Lateral Raise: 15x15-ss-7x15, 15x15-ss-7x15, 22x15-ss-7x15, 22x15-ss-7x15, 30x15-ss-7x15
Upright Row: 66x15
Plate Loaded Shrug Machine (facing away from machine): 180x15, 270x15, 360x15, 450x12*, 540x12**
Bent Over DB Lateral Raise: 7x15
*2-3 second negatives
**normal speed

I also did a little Chest, Bis and Tris.

This was my last workout before I leave for India tomorrow.
I will not be posting anything when I am there....actually I won't even be online when I am there.
I'll be back in two weeks.
If I don't catch up with you before I leave, be well.

-Rob

rob_in_korea
06-11-10, 6:04 am
I am back. We had to return a little early due to illness.
My wife is fine, I still have a nagging sinus infection.
I went to a doctor in India and he gave me some medicine.
The doctor's visit cost two dollars. The medicine was about eight dollars.
Also, I lost 10lbs in India!
Unfortunately, I would guess I am still the same bodyfat.
With all that being said, India is an incredible country.
If you've never been I highly recommend going.

I got in some workouts over the past few days. Nothing too exciting, just easing my way back into things.

I'll do some Arms tomorrow.

By the way, it was hot as hell in India. Almost everyday was around 120 F (48-50 C).

-Rob

rob_in_korea
06-14-10, 8:38 am
I did Arms the other day and hit Legs yesterday.
Still fighting off the last remains of this sinus infection.

Tomorrow will be Chest...

-Rob

Thrawn
06-14-10, 10:20 am
Good to hear you had an unforgettable time in India, Rob! A bit unlucky you had to cope with some ilness... too bad. But not the end of the world.
Wow. In the Netherlands just calling a doctor will cost you around 5 dollars. And that is just a call, trying to make an appointment...

Hope that sinus is better soon! Just ease into it, Rob. You will be back to normal in no time!

Jon_Blaze
06-15-10, 5:36 am
Wow I keep busy and you're out country-hopping? Lucky you

rob_in_korea
06-16-10, 7:46 am
Thanks Jon and Thrawn.

I still have some sort of congestion. I may stop by the doctor tomorrow.
I am speaking for an audience of about 100 people on Saturday afternoon, and doing a speech while congested is no fun.

Anyway, I had a solid Chest workout yesterday.
I tried to go a bit higher with the weight to see how my shoulder felt.
It seemed fine although it was slightly tight this morning.

4 second negatives

Chest (13 sets)
Incline Barbell Bench: 84x15, 84x15, 84x15, 84x15, 106x12
Flat Barbell Bench: 84x15, 84x15, 106x15, 128x8
Incline DB Flye: 15x15, 15x15, 15x15, 15x15

I had a great Back workout today.
I threw deadlifts back into the routine. I think my hamstrings have loosened up quite a bit. It went well....although doing high rep deads with slow negatives sucked.

4 second negatives

Back (14 sets)
Pullups: 15(with 100lbs assistance), 15(100lbs), 15(100lbs), 12(90lbs)
Deadlift: 133x15, 177x15, 221x12, 221x12<--used straps on last two sets
Seated Low Cable Row (close neutral grip): 90x15, 100x15, 120x12
Overhand Grip Barbell Row: 133x15, 133x15, 177x12

Tomorrow will probably be an off day.

Shoulders are up next....

-Rob

Thrawn
06-16-10, 8:11 am
Big workouts!
Shoulder stiffening up after an injury is quit normal. Keep it warm, keep stretching it. It is def on the way back!

rob_in_korea
06-20-10, 1:51 pm
Thanks Thrawn.

My speech went awesome on Saturday. Fun times.

I hit Shoulders the other day.

Here is my Arm workout from today.

4 second negatives

Biceps and Forearms (9 sets)
Standing DB Curl: 18x15, 18x15, 22x15
Cable EZ Curl (narrow grip): 40x15, 40x15, 55x15
Reverse Grip EZ (45 secs between sets): 44x15, 44x15, 44x12

Triceps (7 sets)
Cable Tricep Extension (narrow grip EZ): 55x15, 55x15, 70x15, 85x15
Reverse Grip Tricep Extension: 40x15, 40x15, 55x15

I finished up with some forearm work.

Tomorrow will be Legs...

-Rob

Thrawn
06-20-10, 4:42 pm
GUNSHOW!!!!

Glad to hear your speech went well, big man!

rob_in_korea
06-21-10, 7:50 am
Thanks Thrawn.

I had a very intense Leg workout today. My bodybuilder friend Yun Chang decided to hijack the beginning part of the workout.

Squats were done as - what I call - "continuous reps". I have done these before but never with slow negatives plus little rest between sets. Basically, you squat ATG, but when you come up you stop just before a full standing position and then go back ATG. The pump from this was amazing.

Yun Chang stayed there for the squats to make sure no cheating was going on.

By the way for those of you looking for a ridiculous Leg workout.
This was Yun Chang's Leg day yesterday.
4 second negatives
37 sets
7 sets of Leg Extensions
6 sets of Prone Leg Curls
4 sets of DB SLDL
7 sets of Leg Presses
7 sets of ATG Squats
6 sets of Calf Raises
He also sometimes throws in 4 sets of Lunges as well.

Anyway here was my Leg day:

4 second negatives

Legs (21 sets)
ATG Squat (1:00 between sets/"continuous reps"): 90x12, 90x12, 90x12, 90x12, 90x12, 90x12, 90x12
Cybex Plate Loaded Leg Press (1:45-2:00 between sets): 3ppsx12, 3ppsx12, 3ppsx15, 3ppsx15
Paramount Leg Extension: 80x12, 80x12, 80x12
DB SLDL: 30x12, 30x12, 30x12
I finished up with 4 sets of calf work.

My legs feel exhausted right now.

Tomorrow will be Chest.

-Rob

Thrawn
06-22-10, 7:23 am
I have done that once with a buddy of mine and i was close to passing out when we were done. It is a lot of fun and a great test of will. But it WILL humble you =)

That legsession of your friend is in-sa-ne, and looking at your own work i am not surprised you feel exhausted... man, i am amazed you can still walk! BIG work, Rob! Proud of you!

rob_in_korea
06-22-10, 8:21 am
Thanks Thrawn.

My legs are incredibly sore right now.

I had a solid Chest workout today.
Decided to do something slightly similar to the squat antics of yesterday.
Great pump.

4 second negatives

Chest (15 sets)
Incline Barbell Bench Press (1:00 between sets): 84x15, 84x15, 84x15, 84x12, 84x12
Flat DB Bench (1:30-1:45 between sets): 30x15, 30x15, 40x12
Flat Barbell Bench: 84x15, 84x15, 84x20
Incline DB Bench: 30x15
Incline DB Flye: 15x15, 22x15, 22x20

I am thinking of changing up my routine a bit towards the end of July.
I need to wait until we have a more stable cash flow coming in.
I am working on getting a contract for corporate coaching that will make that stable income happen.
Once that is set, I will probably do an entire run of the Test Explosion Stack.
I will most likely move to a six day split during that time.

Tomorrow is an off day and Thursday will be Back.

-Rob

Thrawn
06-22-10, 8:27 am
Not surprised your legs are sore =)

Similar torture for chest, huh? You are a masochist, my friend =) Good luck with your pecs tomorrow, they gonna be hurting just walking around =)

I so HOPE you get that contract, man! Steady income => GREAT.
Changing up stuff every now and then is good. Some new growth and stimulation for SURE.

rob_in_korea
06-24-10, 2:36 am
Thanks Thrawn.

My legs are still sore today. My chest was sore, but not too bad.

I had a great Back workout today. I was going to do deads today, but do to my incredibly sore legs I decided to do rack pulls instead.

I also realized my sinus infection never fully went away. It came back fairly strong yesterday, but for some reason today I seem to feel quite a bit better.

Also, I think my shoulder mat be back to 90% of what it used to be.

4 second negatives

Back (18 sets)
Pullups: 15(100lbs assistance), 15(100lbs), 15(100lbs), 15(90lbs)
Overhand Grip Barbell Row: 133x15, 177x15, 177x15, 221x12, 221x12
Rack Pull(3rd pin;mid-knee height): 133x15, 221x15, 309x18*<--used straps on last set
Lat Pulldown (close neutral grip): 100x15, 110x15, 130x12
Seated Low Cable Row (medium neutral grip): 100x15, 120x15, 130x12
*=2-3 second negatives

Tomorrow will be Shoulders...

-Rob

Thrawn
06-24-10, 3:02 am
Great workout, Rob. That will put some good beef on the lats!
A lot of reps on the weighted pullups, very impressive!!

Good to hear your shoulder is getting better. Shoulder injuries suck bigtime.

rob_in_korea
06-25-10, 5:11 am
Thanks Thrawn.
Actually, those weren't weighted pullups, they were assisted pullups. Those numbers are the amount of assistance that's used.

My legs are still a little sore, which is pretty amazing to me.

I had a solid Shoulder workout today. Once again Yun Chang decided to hijack the beginning of the workout. It made it interesting.

4-5 second negatives

Shoulders, Traps, Rear Delts (20 sets)
Smith Machine Overhead Press(1:00-1:15 between sets): 37x15, 59x15, 59x15, 59x15, 59x12, 59x12
DB Lateral Raise: 7x15, 7x15, 7x15, 15x12, 15x12
DB Front Raise: 5x15
Plate Loaded Shrug Machine (facing away from machine): 180x15, 270x15, 360x12, 450x12*, 540x12**
Bent Over DB Lateral Raise: 5x15, 5x15, 5x15
*=2-3 second negatives
**=normal speed

I forgot to mention my obliques have been sore as hell since Tuesday. We did this ridiculous Ab and plank workout after Chest. Fun stuff.

Arms are up next, although I may not be able to do them until Monday.

-Rob

rob_in_korea
06-26-10, 3:32 am
I managed to get in a decent Arm workout today.

4 second negatives

Biceps and Forearms (11 sets)
EZ Curl (wide grip; 1:00 between sets): 44x15, 44x15, 44x15, 44x12
DB Concentration Curl: 15x15, 15x15, 22x12
30's (instead of 21's; narrow grip EZ) 22x30
DB Hammer Curl: 15x15, 15x15, 22x15

Triceps (10 sets)
Rope Pulldown (1:00 between sets): 70x15, 70x15, 70x15, 70x15
Some DB Tricep Exercise: 15x15, 15x15, 15x15
DB Kickback: 7x15, 7x15, 7x15

I finished up with some forearm work.

Tomorrow is an off day and Monday will be Legs.

-Rob

rob_in_korea
06-28-10, 1:54 pm
I had a solid Leg workout today.

I couldn't do regular squats today because someone was using the rack for 30+ minutes and I didn't have time to wait.

Once again the reps were done "continuous" style. I realized I generally do all my other exercises in a "continuous" way, but for some reason on squats I don't always do them.

4 second negatives

Legs (21 sets)
Smith Machine ATG Squat (incl. assumed bar weight of 15lbs): 59x12, 103x10, 103x10, 147x6, 194x4
Cybex Plate Loaded Leg Press: 3ppsx12, 3ppsx12, 3ppsx20, 3ppsx20, 3ppsx20
Paramount Leg Extension: 90x12, 100x12, 110x10
Cybex Prone Leg Curl: 110x12
DB SLDL: 30x12, 30x12, 30x12
I finished up with 4 sts of Calf work.

Tomorrow will be Chest....

-Rob

Thrawn
06-28-10, 2:08 pm
Looking good, Rob!
Workout after workout, you keep clocking in the hours. Amazing stuff. I am glad you have found a new kind of modus for your squats with the continues reps. That will spurt on some new growth for sure, buddy.
Sorry about that dude in the rack, Rob. Some ppl really take forever to get their work done. I know i take my time when doing deads and squats, but 30+ minutes... that is just plain silly and unnecessary.

rob_in_korea
06-29-10, 12:39 pm
Thanks Thrawn.
I wasn't pissed about the dude in the rack.
He was attempting to do deads....although his form was a bit odd.
Now if he was doing barbell curls in the rack for 30+ mins, I may be a little upset.

I had a great Chest workout today.
My shoulder appears to be back to almost normal. No pain at all when I rotate it.
So I decided to test it a bit.
The last set of DB presses, was slightly annoying when I laid back....but no major problems.

4 second negatives

Chest (16 sets)
Flat Barbell Bench (1:30 between sets): 84x15, 84x15, 84x15, 106x12, 106x12
Incline Barbell Bench (1:30 between sets): 84x15, 84x15, 106x10, 106x10
Flat DB Bench: 35x15, 35x15, 50x8
Incline DB Flye: 15x15, 15x15, 22x15
Decline DB Flye: 22x15

I'll try to catch up with everyone soon.

Tomorrow will be Back.

-Rob

Thrawn
06-29-10, 3:35 pm
GOOD work and GOOD NEWS on the shoulder, buddy!
Very nice workload here!
You are really liking those 4 second negatives huh? I see them all the time now =)

Firedrake
06-29-10, 7:47 pm
Looking good on chest AND legs -- good to hear about the shoulder, too!

rob_in_korea
06-30-10, 5:39 am
Thanks Thrawn and Jim.
The 4 second negatives are not my idea.
Yun Chang does all his workouts like that, and he suggested I do the same.
I see the benefit of them...for example a much stronger mind to muscle connection.
I also get some incredible pumps from doing them.
My body shape seems to be different.
On the other hand, I think I need to go back to normal speed reps sometime soon.

I had a solid Back workout today. My legs are still a little sore from the other day so deads were fun.

4 second negatives

Back (17 sets)
Overhand Grip Barbell Row: 133x15, 177x15, 221x12, 221x12, 243x10
Deadlift: 133x15, 177x15, 221x12, 265x10*<--straps on last two sets
Pullups: 15(100lbs assistance), 15(100), 12(90), 12(90)
T-Bar Row: 1platex15, 1.5platesx15, 2platesx12, 2.5platesx12
*=2-3 second negatives

I finished up with Ab work and planks.

Tomorrow is an off day and Friday will be Shoulders.

-Rob

rob_in_korea
07-02-10, 6:49 am
I had a decent Shoulder workout today.
Slowly testing my shoulder some more. It felt fine throughout today's workout.

4 second negatives

Shoulders, Traps, Rear Delts (20 sets)
Seated Neutral Grip DB Overhead Press (1:30 between sets): 15x15, 15x15, 22x15, 30x15, 30x15
Smith Machine Overhead Press (weight including assumed bar weight of 15lbs): 59x15, 81x10, 81x10
DB Lateral Raise (1:30 between sets): 7x15, 7x15, 15x12, 15x12
EZ Curl Upright Row: 66x12
DB Shrug: 90x15, 90x12, 105x10, 105x10
Bent Over DB Lateral Raise: 5x15, 5x15, 5x15

I finished up with rotator cuff work and 30 mins of low intensity cardio.

Tomorrow is an off day and Sunday will be Arms.

-Rob

Thrawn
07-02-10, 10:49 am
All angles covered; now watch those boulders grow bigger, Rob!!
Easy does it, glad to hear the shoulder is still not protesting again. That is great news.

rob_in_korea
07-05-10, 6:41 am
Thanks Thrawn.

Well, I will say that my wife and I are in a dire situation financially.
I have sold my car, 401k, stocks, and ran up my one and only credit card.
In spite of all that, today we have officially hit bottom....actually we went through the bottom.

The good news is there is nowhere to go but up from here.
Supposedly, I landed a corporate coaching contract that will provide steady income.
I won't know 100% until this weekend.
We have certainly made mistakes with our business.
The great thing though is it has been a learning experience.
We now have more ideas to implement to start getting this going steady in the right direction.


Anyway, I had a decent Arm workout yesterday. Nothing too special so I won't bother typing it.

Today, I had an intense Leg workout.
That "continuous rep" style of doing squats with the negatives is really not fun.

4 second negatives

Legs (23 sets)
ATG Squat (1:15-2:00 between sets): 89x12, 89x12, 133x10, 133x8, 133x8, 177x4
Barbell Hack Squat: 89x8, 89x8, 89x8
DB SLDL: 30x12, 30x12, 40x10, 40x10
Cybex Plate Loaded Leg Press (feet close together): 2ppsx20, 3ppsx15, 4ppsx12
Cybex Prone Leg Curl: 88x12, 88x12, 88x12
I finished up with 4 sets of Calf work, abs+planks, and 20 minutes of low intensity cardio.

Tomorrow is an off day and Wednesday will be Chest.

-Rob

Thrawn
07-05-10, 1:14 pm
Rob, i am impressed with the way you look upon things. Not in a good situation, but still looking upon it with a positive twist. I DEEPLY admire that.

Good work on the legs!

rob_in_korea
07-07-10, 3:57 am
Thanks Thrawn.
I know now that this is all part of the learning process.
We can not control all of the situations we find ourselves in, but we can control how we react to those situations.
I could bitch and complain about my current situation, but this will get me nowhere.
So, I choose to look at it differently.
It's all about perception.

By the way, my legs are still sore.
I went to a different gym today to train with my old workout partner.
I just followed his routine.
I went a little heavier to push the shoulder more. It was bothering me slightly on some sets, but not too much.

3-4 second negatives

Chest (16 sets)
Flat Barbell Bench: 95x15, 115x12, 135x10, 135x10
Incline Barbell Bench: 95x12, 95x12, 95x12
Hammer Strength (HS) Dip(done as wide as possible): 1.5ppsx12, 2ppsx8, 2ppsx8
Cable Incline Flye: 10x15, 20x12, 20x12
HS Incline Press(total weight listed): 50x15, 50x12, 90x10

Tomorrow will be Back.

-Rob

rob_in_korea
07-09-10, 7:02 am
Wasn't able to hit Back yesterday. I woke up feeling like hell.
By the evening I was running a high fever.
It seems my good old friend the sinus infection is back again.

On top of that, I found out I didn't land that corporate coaching contract.
You never know when life will throw things your way.
I am now in the process of creating new proposals, and attempting to find contacts to get me inside these corporations.

Anyway, I have a 90 minute seminar scheduled for Sunday with a small group of people.
That should be fun.

My guess is I won't be doing Back until Monday.

-Rob

rob_in_korea
07-13-10, 2:53 am
Quick Update:

My seminar went awesome on Sunday. My part was 90 mins, and I would say it was the best speech I have given thus far.

I still have this sinus infection. I went to the doctor and he gave me a bunch of medicine.
I am feeling a little better.

I may attempt to go to the gym on Thursday.

Still haven't landed any corporate clients, although there is hope.
I may have one by next week.

I'll catch up with everyone soon.

-Rob

rob_in_korea
07-15-10, 11:34 am
Well, I am still a bit clogged up, but I went to the gym.
I did a very easy upper body workout.

4 second negatives

Upper Body (11 sets)
Overhand Grip Barbell Row: 128x15, 172x12, 172x12, 172x12
Incline Barbell Bench Press: 84x15, 84x15, 106x12
DB Lateral Raise: 5x15, 15x12
DB Curl: 22x12
Rope Pulldown: 70x12

My next workout will probably be on Sunday.
I may start up with a full Back workout or do Legs.

-Rob

rob_in_korea
07-18-10, 8:45 am
I had an easy Back workout today. My sinus infection is still playing games with me and I am out of antibiotics. So, I guess I'll have to go back to the doc and get more.

4 second negatives

Back (11 sets)
T-Bar Row: 1.5platesx15, 2platesx12, 2platesx12, 2.5platesx12
Rack Pull (3rd pin; mid-knee height): 133x15, 177x15, 221x20
Pullups: 12(90lbs assistance), 12(90lbs), 12(90lbs), 12(80lbs)

Tomorrow may be Shoulders...

-Rob

Thrawn
07-19-10, 4:35 am
Too bad about the clogged up head... that sucks big time!
Still, you are putting in good work and adjusting to the situation. Outstanding, Rob. That is the mindset of a winner.

rob_in_korea
07-19-10, 6:56 am
Thanks Thrawn. I didn't get a chance to get more meds today. Hopefully, I'll have tome ot stop by tomorrow. The great news is I have an interview/sales pitch tomorrow for another corporate coaching position.

I had an easy Shoulder workout today.

4 second negatives

Shoulders, Traps, Rear Delts (12 sets)
Seated Neutral Grip DB Overhead Press: 15x15, 22x15, 30x12, 30x12, 40x12
DB Lateral Raise: 5x15-superset- partialsx15, 15x12, 15x12
DB Shrug: 90x12, 110x12, 110x12
Bent Over DB Lateral Raise: 5x15

Tomorrow is an off day and Wednesday will be Arms.

-Rob

rob_in_korea
07-21-10, 5:26 am
I went to the doctor yesterday, he didn't really check anything...just gave me seven more days of medicine.
My meeting yesterday went awesome. I should find out early next week if I landed this contract. I'll keep everyone updated.

I had an easy Arm workout today.

4 second negatives

Biceps and Forearms (5 sets)
DB Curl(45 secs-1:00 between sets): 15x15, 22x12, 30x10
Narrow Grip EZ Curl: 66x10
DB Hammer Curl: 22x12

Triceps (5 sets)
Cable EZ Curl Tricep Extension (narrow; 45 secs between sets): 70x15, 85x12, 100x12, 115x10
Reverse Grip Tricep Extension: 70x12

I finished up with 25 mins of low intensity cardio.

Also, the gym I use changed owners. Typically when this happens in Korea the gym will just shutdown one day and take your membership money with them. This usually happens within 6-8 months of the new owner taking over.
The gym will be closed this weekend for "construction". This usually means they take out decent equipment and replace it with silly things.
We shall see what happens.

Tomorrow will be Legs.

-Rob

Thrawn
07-21-10, 5:41 am
Good workouts, Rob. Putting in the work without missing a beat!

Hope that sinus thing is going away soon. I had one a few years ago that took 2 weeks of antibiotics to get rid off. it was NO fun at all. And the medicins i got contained pretnizon, which made me depressed. I HOPE you get NONE of that.

Got my fingers crossed on your interview! I hope you land that one!!

rob_in_korea
07-22-10, 9:34 am
Thanks Thrawn. The medicine I am taking does seem to make me quite tired.
The great news is I landed half of that contract. The other portion of the contract was canceled by the client.

So starting on August 2nd I will have to get up around 5:15 every morning to make it to the client's location. I have a meeting next week with two individuals that me be able to connect me to some serious companies for coaching. Fun stuff.

I had a nice Leg workout today. Still taking things slightly easy.

4 second negatives

Legs (16 sets)
ATG Squats (continuous reps): 133x12, 133x10, 133x10, 177x6
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx12, 5ppsx10
DB SLDL: 35x12, 35x12, 35x12
Paramount Leg Extension: 90x12, 90x12, 100x12
I finished up with 3 sets of Calf work.

Tomorrow will be Chest...

-Rob

Thrawn
07-22-10, 3:17 pm
Man, i hope that medicine at least helps!
Big props for getting work done, Rob! It aint easy when you are on medication, especially the stuff that makes you feel worn out in the first place. Good job!

SO happy you have at least half the contract! YEAH!! Lets hope its the start of new things!

rob_in_korea
07-23-10, 8:53 am
Thanks Thrawn.

I worked out at the US military base gym today. I decided to test my shoulder a bit more today. No pain.
I also may be switching off of this slow negative routine soon. I don't think it's a bad idea to do this routine for 3-4 months, but i noticed when I tried to do normal speed reps my rhythm was all screwed up.

* = Sets were 4 second negatives

Chest (10 sets)
Incline Barbell Bench Press: 135x10*, 135x10*, 135x10, 155x8
Flat Barbell Bench Press: 135x12, 155x10, 185x3
Incline DB Flye: 25x12*, 25x12*, 30x12

Tomorrow is an off day and Sunday should be Back.

-Rob

rob_in_korea
07-25-10, 7:57 am
I got into a little fight last night, I won't bore you with the details. Basically, a drunk dude started throwing punches at me, one hit me in the face and then I restrained him. No real damage, no big deal.

My normal gym was closed today so I worked out at the military base gym again. I realized I haven't gone over 300lbs on deads in ages because of all the high rep/slow negatives. Today I wanted to test it out, went pretty well.

*=3-4 second negatives

Back (14 sets)
HS Front Lat Pulldown: 1ppsx12*, 1.5ppsx12, 2ppsx10, 2ppsx10
Deadlift: 145x12*, 195x10, 235x8, 325x1<--last set was just a test
HS Row (close neutral grip): 1ppsx12*, 2ppsx12, 2.5ppsx10, 3ppsx6
Overhand Grip Barbell Row: 135x15
Hypers: 15

Tomorrow will be Shoulders...

-Rob

rob_in_korea
07-26-10, 4:32 am
I had a solid shoulder workout today. I was looking at one of Charles Glass's shoulder workouts, and I decided to test it out. It was pretty good but I need to rewatch the lateral raises one more time. I also couldn't do his shoulder press because the smith machine was taken up the entire time I was at the gym.

My weight has dropped down to 210lbs. In light of this I have decided to cut back on cardio (even though I was only doing 25-30 mins three times a week). I also decided due to finances I may have to eat dirtier than I am used to in order to keep my calories up.

Finally, I got a call from the headhunter I used to get that contract. It looks like the client wants a female instead so I lost the contract. The good news is I have an interview tomorrow with a different headhunter that seems promising.

Shoulders, Traps, Rear Delts (18 sets)
Seated DB Lateral Raise (Charles Glass style): 7x12, 7x12, 7x12, 7x12
Seated DB Front Raise (Glass style): 5x12
Seated DB Overhead Press (neutral grip): 15x15, 30x12, 30x12, 35x12, 45x12
Wide Grip Upright Row: 44x12
Plate Loaded Shrug (facing away from machine): 270x12, 360x12, 450x10, 565x6
Bent Over DB Lateral Raise: 5x12, 5x12, 5x12

I finished up with rotator cuff work.

Tomorrow may be Arms...

-Rob

Thrawn
07-26-10, 6:22 am
good looking workouts, Rob

Sorry about the contract and the small fight. not the things you need right now in your life...

rob_in_korea
07-27-10, 11:06 am
Thanks Thrawn.

The meeting this morning went outstanding. There is a 90% chance I got the contract. I have three meetings tomorrow with three different people about other corporate coaching contracts.

I had a great Arm workout today. I switched up the routine.
Pushed my shoulder a bit more to see how it felt and everything felt fine.

Arms (19 sets)
Narrow Grip EZ Preacher Curl: 22x15, 33x15, 44x12
Tricep Extension (EZ attachment): 70x15, 85x12, 100x12, 145x10
DB Curl: 22x12, 30x12, 40x7
Decline French Curl: 22x12, 33x12, 44x12
Reverse Grip EZ Curl: 44x12, 55x10, 66x8
DB Kickback: 12x12, 22x12, 30x10

I finished up with forearms and abs.

Tomorrow is an off day and Thursday should be Legs.

-Rob

Thrawn
07-27-10, 11:12 am
Great news about that new contract =)))) Got my fingers crossed for you, Rob!

Good to switch things up every now and then. Spur on some new growth! Great news about your shoulder. Hasnt bothered you much at all lately. Me thinks the worst part is over =)
Workout looks pretty good! BIG weight on the kickbacks... 30 on the last set? Wow. You freak!! =)

rob_in_korea
07-29-10, 3:55 am
Thanks Thrawn. I had some more incredibly promising interviews with more corporate clients. Things are starting to improve.
My shoulder doesn't seem to be bothering me too much at all.

I had a decent Leg workout today. My knee felt a little odd during squats. I've experienced this before so on the set with 221 I decided not to push it too much and stopped early. Anyway, it's no big deal; it seems to come and go.

Legs (18 sets)
ATG Squat (continuous reps): 133x5, 133x5, 177x5, 177x5, 221x3, 133x18<--last set I had to pause at the top for rep 10
Cybex Plate Loaded Leg Press: 3ppsx20, 4ppsx20, 5ppsx12, 6ppsx8, 4ppsx20
DB SLDL: 30x12, 30x12, 50x8
Cybex Prone Leg Curl: 110x12
I finished up with 3 sets of Calf work.

I couldn't do leg extensions today, some dude was on the machine for 30 minutes.

Tomorrow will be Chest....

-Rob

Thrawn
07-29-10, 4:08 am
Awesome news about the contract, Rob. I am so thrilled. Things do start to look up for you.

I would still keep a close eye on that knee, just to make sure. Could be the start of a strained muscle around the knee. Are your knees following the direction of your foot nicely when you squat?

LIKING the legwork, excellent session. All angles covered.
What was that dude doing on the LE for 30 minutes?! Some ppl really dont know how to train at all, dont they...

rob_in_korea
07-30-10, 6:46 am
Thanks Thrawn. I should find out early next week about all three contracts.

Not sure about the knee pain, my knees weren't going past my toes on squats.
When I joined the military at 18 they told me that my right knee basically had very little cartilage. When I got out of the military at 23 they told me the same thing. They said it was due to all the skateboarding. So my right knee bothers me from time to time.
Today it seemed much better. I'll keep an eye on it.

I had a solid Chest workout today. My workout partner wasn't with me so I had to be careful. I don't want to reinjure my shoulder.

Most sets done with 1:00-1:30 between sets.

Chest (15 sets)
Steep Incline DB Press: 30x12, 40x10<--decided to stop and play it safe
Incline Barbell Bench Press: 128x12, 128x10, 128x10, 128x10
Flat Barbell Bench Press: 128x12, 128x10, 128x10
Flat DB Bench Press: 40x12, 55x10, 65x5<--last set was just a test for the shoulder
Flat DB Flye (DB's held like a press): 15x15, 15x15, 15x12

I finished up with 20 minutes of low intensity cardio.

My shoulder seemed to hold up pretty good. I didn't want to do all that flat work, but people were using up all the incline benches.

Tomorrow is an off day and Sunday should be Back.

-Rob

machineman
07-30-10, 7:22 am
solid work, Rob.....hope everything pans out with the contracts!!

Thrawn
07-30-10, 7:40 am
Awesome session, Rob! Nicely paced too =)

You misunderstood me a little bit on the knee i think. I wasnt worried about the knee going past the toe. I had a suspicion that your knee might not be tracking / moving in the direction of your toes. But your cartilage problem could very well explain it too.

rob_in_korea
08-01-10, 8:32 am
Thanks machineman and Thrawn.

Sorry for the misunderstanding regarding the toes Thrawn. I think living in Korea for 10 years has made me lose some of my English comprehension ability...lol.
I'll check that out the next time I do squats.

I've had a severe sore throat for the past few days. This is usually the first sign that a sinus infection is making it's comeback. I guess those antibiotics didn't fully kill the infection.
Anyway, I am trying to find a new doctor. Hopefully he/she can tell me why these keep coming back.

With that being said I had a great Back workout today. I am out of Animal Pump and I don't know when I can buy more. So I drank some sort of energy drink before the gym.

Back (16 sets)
Overhand Grip Barbell Row: 133x12, 177x12, 221x10, 221x10, 265x4
Rack Pull (3rd pin; mid-knee height): 177x12, 221x12, 309x8, 353x8<--used straps on last two sets
Pullup: 12(with 70lbs assistance), 12(60lbs), 12(50lbs)
Neutral Grip Pullup: 12(with 60lbs assistance), 12(50lbs), 10(40lbs)
Hypers: 15

Tomorrow may be Shoulders...

-Rob

Thrawn
08-01-10, 8:40 am
No problem about the misinterpretation. English is not my native language, so it can easily be me explaining not clearly enough either.
Its better to have someone check it for you, its rather difficult and not good form to check your toe and knee allighment during squats =)

SUCKS about your throat / sinus, Rob. That is a BUMMER. Maybe you have some resistent bacteria / virus going? I hope you can find a doctor / cure for that, buddy, cause i know how draining those infections can be.

Nonetheless and outstanding backsession, big man. Two big ball exercises, then two pullup sessions... You are a madman. =)

rob_in_korea
08-03-10, 9:24 am
Thanks Thrawn.

Well I found out one of the main contracts I was competing for was supposedly canceled by the company. After I found out I called the most professional headhunter I have met so far and I am going in to present some ideas to him and his staff on Thursday.

I also went to an Ear, Nose, Throat doctor today. He told me that my broken nose caused a deviated septum. So my right sinus is semi-blocked. This is what is causing so many sinus infections. The sore throats are because at night perhaps I can't breathe properly through my nose so my mouth probably opens. Bacteria enters and causes the infection.

He basically told me to drink a ton of water every day (which I do). This should help to keep my sinuses moist which will help prevent infections. He also said I may want to consider surgery to fix the deviated septum.

I had a solid Shoulder workout yesterday. My shoulder seems to be holding up quite well.

Shoulders, Traps, Rear Delts (19 sets)
Seated DB Lateral Raise (Charles Glass style): 7x12, 10x12, 15x12, 15x10
Smith Machine Overhead Press: 37x12, 59x12, 103x10, 103x8
Smith Machine Power Press*: 59x10, 103x6, 127x6
Barbell Upright Row (Glass style): 44x12
Barbell Shrug: 133x12, 221x12, 309x8, 221x18
Bent Over DB Lateral Raise: 15x12, 15x10, 15x10
* You set the safety pins around the middle of your forehead. You lower the bar and let it rest for a second and then press it back up. I noticed it on one of Charles Glass's training videos.

Today was an off day and tomorrow will be Arms.

-Rob

Thrawn
08-03-10, 10:18 am
Hmmmm. if it gives that much problems i would certainly consider surgery on it... surgery is never a joy, but neither are all the problems you are having now...

MASSIVE delt work! Outstanding, Rob!!

rob_in_korea
08-04-10, 5:28 am
Thanks Thrawn. I'll consider the surgery once we start getting some serious cash coming in...lol.

I had a great Arm workout today. My shoulder was bothering me slightly on preacher curls but not too bad.

Arms (20 sets)
DB Curl: 22x12, 30x10, 40x6
Decline French Curl: 33x12, 55x12, 55x12, 55x12
EZ Preacher Curl (narrow grip; 45 secs between sets): 44x12, 44x12, 44x12
Some DB Tricep Exercise: 15x12, 22x10, 30x8
DB Concentration Curl: 30x12
DB Hammer Curl: 22x12, 30x10, 35x8
Rope Pulldown: 85x12, 100x12, 145x6

I finished up with forearm work.

Tomorrow will probably be an off day.
Legs are up next....

-Rob

Thrawn
08-04-10, 7:15 am
I can imagine. Surgery is expensive...

good gunshow, Rob!! excellent!

rob_in_korea
08-05-10, 12:41 am
Thanks Thrawn.

Well my presentation got bumped to tomorrow morning so I decided to hit Legs today. I decided not to do squats today.

Most sets were done with 1:00-2:00 minutes of rest in between.

Legs (22 sets)
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx12, 5ppsx10, 6ppsx8, 8ppsx4, 4ppsx18
DB Lunge: 22x12, 30x10, 40x8, 50x5
DB SLDL: 30x12, 30x12, 55x10, 55x8
Paramount Leg Extension: 90x12, 110x10, 140x8
Cybex Prone Leg Curl: 110x12
I finished up with four sets of calf work.

I was drenched by the time I finished. It was 29 degrees C (~85 F) in the gym today, I think they weren't utilizing the AC efficiently.

I probably wont be able to hit Chest until Sunday.

-Rob

Thrawn
08-05-10, 4:16 am
SOLID! Lunges are for MEN. Doing them properly WILL make you grin with the familiar pain!

Can you tell me a bit more about your preferred stance on squats and legpress? Are they wide, close, toe out etc?
I know i squat regular wide with not too much toe out, but i keep an almost straight and narrow stance on legpress. That feels more comfy to me.

Just curious, dont read anything into it.

Jon_Blaze
08-06-10, 3:48 am
Thanks Thrawn.

Well my presentation got bumped to tomorrow morning so I decided to hit Legs today. I decided not to do squats today.

Most sets were done with 1:00-2:00 minutes of rest in between.

Legs (22 sets)
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx12, 5ppsx10, 6ppsx8, 8ppsx4, 4ppsx18
DB Lunge: 22x12, 30x10, 40x8, 50x5
DB SLDL: 30x12, 30x12, 55x10, 55x8
Paramount Leg Extension: 90x12, 110x10, 140x8
Cybex Prone Leg Curl: 110x12
I finished up with four sets of calf work.

I was drenched by the time I finished. It was 29 degrees C (~85 F) in the gym today, I think they weren't utilizing the AC efficiently.

I probably wont be able to hit Chest until Sunday.

-Rob

First...does any place in Korea know how to use an AC efficiently? They need central air for it to even be close to effective lol. Good workout tho man.

rob_in_korea
08-08-10, 12:23 pm
SOLID! Lunges are for MEN. Doing them properly WILL make you grin with the familiar pain!

Can you tell me a bit more about your preferred stance on squats and legpress? Are they wide, close, toe out etc?
I know i squat regular wide with not too much toe out, but i keep an almost straight and narrow stance on legpress. That feels more comfy to me.

Just curious, dont read anything into it.

Thanks Thrawn. I tend to do my squats slightly wider with toes a bit out. Sometimes I'll go to a more traditional bodybuilding style squat with my feet closer together. As for leg press I tend to do slightly wider than shoulder width.


First...does any place in Korea know how to use an AC efficiently? They need central air for it to even be close to effective lol. Good workout tho man.

Thanks Jon. I agree regarding the AC.

My presentation went well on Friday. We seem to have similar views but a slightly different approach. We shall see what happens.

I went over to the US military base to workout again. I measured the bench width at both gyms. At my usual gym the benches are only about 8-9 inches wide. On base they are around 12-13 inches wide. I think this may give some clues into my shoulder problems.

I had a great Chest workout.

Chest (15 sets)
Incline Barbell Bench Press: 135x10, 135x10, 155x8, 155x8
Flat Barbell Bench Press: 135x12, 185x5, 185x5, 135x18
Steep Incline DB Bench Press: 45x12, 45x12, 55x12
Steep Incline DB Flye*: 10x12, 10x12, 15x12, 20x12
*These were done Charles Glass style. Basically you hold the DB's in a typical press position and you bring them up above the top of your head.

Tomorrow will be Back.

-Rob

Vaze_06
08-08-10, 6:22 pm
ah crap, i had to fall on a beach boy day! tho still good work out lol

oh and fyi, something tells me u will disappear like u used to so the association H.T.S.W.R.A.A (How To Survive While Rob Aint Around) will be running again. =p

Firedrake
08-09-10, 1:14 am
GREAT looking chest day!

Thrawn
08-09-10, 3:06 am
SOLID work, Rob!!

Jon_Blaze
08-09-10, 3:42 am
Yeah that narrow bench might be giving you a problem. Gym I go to has a narrow BB bench press so I can't use it as kinda messed with my shoulder (one of the other reasons my spine got jacked). I stick with their wide free benches and dumb-bells now.

rob_in_korea
08-09-10, 5:12 am
Thanks for the support everyone.
Vaze I guess you are the president of H.T.S.W.R.A.A, so make sure you perform the job well...haha.

I had an awesome Back workout today. My shoulder was slightly stiff this morning but not too bad.

Back (16 sets)
DB Row: 65x12, 75x12, 95x10, 110x8, 110x6
Deadlift: 177x12, 221x10, 265x8, 177x15<--no straps on any set
Pullups: 12(with 60lbs assistance), 12(50lbs), 10(30lbs), 6(20lbs)
Seated Low Cable Row (close neutral grip): 110x12, 130x10, 150x10

I have another interview tomorrow morning. The interview place is a bit of a hike from my house...maybe an hour on the subway.
However, I think I may be able to hit Shoulders tomorrow.

-Rob

machineman
08-09-10, 5:29 am
great looking back day, Rob! good luck with the interview.

rob_in_korea
08-10-10, 4:39 am
Thanks machineman. The interview went well, I'll find out more in two weeks.
I also landed a small corporate contract last night, which is great news.
I have another interview with a different headhunter tomorrow.

My shoulder was bothering me on DB presses today so I decided to not do too much.

1:00-1:30 rest in between most sets

Shoulders, Traps, Rear Delts (18 sets)
Seated DB Lateral Raise (Charles Glass style): 7x12, 15x12, 15x12, 15x12
Seated DB Front Raise (Glass style): 7x15
Seated DB Overhead Press (neutral grip): 30x12, 30x12, 30x12, 40x12
EZ Curl Upright Row (Glass style): 55x12, 66x12, 77x8
Plate Loaded Shrug (facing away from machine): 180x12, 270x12, 360x10, 450x8, 540x8-drop set-180x25
Bent Over DB Lateral Raise: 11x12

I finished up with rotator cuff work and 20 minutes of low intensity cardio.
I may do another Chest workout tomorrow. Nothing crazy, maybe 7 sets.
The reason for this is because I think my Chest needs some work.
It all depends on how my shoulder feels.

-Rob

Thrawn
08-10-10, 8:18 am
Good workouts, Rob! And glad to hear you are starting to get your feet between the doors when it comes to landing contracts!

Hope your shoulder stays inline, buddy!
When i had my shoulder problem few weeks ago i found a very easy exercise that helped me a LOT with it. You will need some kind of band / elastic for it. Most gyms have some around.

Grab the elastic at both ends
Put arms overhead
Pull arms down as deep as you can, like you are doing a lat pull
Repeat

Even tho this is not much different then actual lat pulls, with bands you can go lower onto your back with this exercise. It helped me a LOT.

rob_in_korea
08-11-10, 6:44 am
Thanks for the tip Thrawn. I'll add it in to my shoulder arsenal.

Well, my meeting with the headhunter was interesting to say the least. I am not going to bore you with the details, so I'll leave it at that.

You know I usually don't complain about the weather but I'll say this: walking around in a suit for the past few days when the heat index is 100+F (38+ C) has been quite uncomfortable. Sweating like crazy.

Anyway, I decided to go in a do another Chest workout today.
Things worked out well.

Chest Part 2 (8 sets)
Flat Barbell Bench Press: 128x12, 128x12, 150x5, 194x3, 128x16*
Incline DB Flye: 22x12, 30x12, 35x10
*=Had a slight cramp, probably from losing massive amounts of fluid today. So I decided to stop short, guessing I could of gone to 25.

My shoulder felt quite fine today.

Tomorrow should be Arms...

-Rob

Jon_Blaze
08-11-10, 6:47 am
Yeah the heat and humidity has been crazy. Had a question Rob, is it possible to use your base connect for a shipment sometime in the near future?

rob_in_korea
08-12-10, 9:04 am
Thanks Jon. You can possibly use him, although he will be busy for the next few weeks. He is busy with work and also he is trying to find a new apartment.
Actually, a buddy of mine has used this site:

http://www.healthkoreaus.com/

It looks like the prices are almost the same...or cheaper if you factor in bodybuildng.com's shipping.

I had a great Arm workout today.

Arms (23 sets)
EZ Curl (wide): 55x12, 66x10, 77x8, 44x18
Decline French Curl: 55x12, 55x12, 66x10, 77x8
DB Curl: 35x12, 40x8, 45x4
DB Kickback: 15x12, 15x12, 15x12
Cable EZ Curl (narrow): 70x12, 85x12, 115x10
Rope Pulldown: 85x12, 115x12, 70x18
Rope Curl: 40x15, 55x12, 70x10

I finished up with forearm and grip work.

Tomorrow and Saturday may be off days.
Legs are up next.
I'll try to catch up with everyone soon.

-Rob

Thrawn
08-12-10, 9:38 am
Smart move with the chest workout. When its HOT it can be very difficult training and to keep hydrated.
Must be tough walking around in that heat in a suit! Few weeks ago when we had our heatwave here it was the same temp as you have and i was complaining in a shirt and short, let alone a suit...

BIG gunshow, Rob... impressive workload! Thats nicely crazy =)

Jon_Blaze
08-13-10, 3:25 am
Thanks for the heads up on the website man. Looks like I'm going to have to pay for a 2-week membership at my gym before I move. Hopefully they'll let me do it. Nice gun workout.

Firedrake
08-13-10, 1:48 pm
Solid arm day -- I love those where you get the whole arm pumped and tight.

rob_in_korea
08-15-10, 9:22 am
Thanks for the support everyone.

I went over to the US military base gym today and had a solid Leg workout.

Legs (17 sets)
HS V-Squat (total weight listed): 130x12, 220x12, 220x10, 220x10
Front Squat: 95x12, 115x10, 135x6
Nautilus Leg Extension: 125x12, 140x12, 170x12
Nautilus Prone Leg Curl: 110x12, 120x12, 130x12, 140x10
I finished up with three sets of Calf work.

Tomorrow will be Chest....

-Rob

Thrawn
08-15-10, 9:46 am
Crushing his wheels! Gotta love those frontsquats, those will TOAST you if you do them as a second exercise.

Inspiring, Rob!

Vaze_06
08-16-10, 12:46 am
its weird........... seems like the only word i see is chest chest chest chest... Rob, screw chest! we want leg and back and shoulder! lol
tho i forgive u since your leg work out looks a lot of fun

rob_in_korea
08-16-10, 7:38 am
Thanks Thrawn and Vaze.
I know how much you love Chest workouts Vaze, that's why I do them so much...haha.

Actually, my legs are very big compared to my upper body....some people have recommended that I stop training them or at least lessen the workload. My back and traps are also fairly developed. Its my chest that needs the most work, followed by shoulders.

Speaking of Chest....I had an awesome Chest workout today. My shoulder wasn't bothering me during the workout, which is a plus.

Chest (14 sets)
Incline DB Bench Press: 40x12, 50x12, 60x12, 75x5
Flat DB Bench Press: 50x12, 65x12, 85x4
Incline Barbell Bench Press: 104x15, 104x15, 128x10
Paramount Pec Flye: 70x12, 85x12, 100x12, 115x12

I finished up with 25 minutes of low intensity cardio and rotator cuff work.

On a side note, I landed another small contract as an instructor teaching business related things (mainly presentations and negotiations) to MBA students at a major Korean university. That should be interesting.

Tomorrow will be Back....

-Rob

Jon_Blaze
08-16-10, 7:57 am
Good to hear you landed a contract somewhere man.

rob_in_korea
08-17-10, 6:59 am
Thanks Jon.
The other great news is my wife is close to landing a serious corporate coaching contract. We should know more in the next two weeks.

I had an outstanding Back workout today. My lower back has been a bit tight recently (in the area where I pulled it back in December). So, I didn't go too crazy with rack pulls.

Back (17 sets)
Overhand Grip Barbell Row: 128x12, 177x12, 221x10, 221x10, 128x30<--last set were speed reps.
Rack Pull (3rd pin; mid-knee height): 221x12, 265x10, 309x10, 397x4, 265x18<--used straps on last three sets
Pullups (1:00 between sets): 12(with 40lbs assistance), 10(30), 8(20), 4(10)
Lat Pulldown (close neutral grip): 100x12, 130x10, 180x5

Tomorrow may be an off day.

Shoulders are up next....

-Rob

Thrawn
08-17-10, 9:09 am
Good couple of workouts, Rob!
Glad to hear you landed some work! That is GREAT news!

rob_in_korea
08-19-10, 5:47 am
Thanks Thrawn.

I had a great Shoulder workout today.

Shoulders, Traps, Rear Delts (19 sets)
Smith Machine Overhead Press (weight not including bar): 66x12, 88x12, 110x10, 88x18
Smith Machine Power Overhead Press (weight not including bar): 132x5, 132x5, 132x5
Standing DB Lateral Raise: 15x12, 15x12, 22x10, 11x12-superset- partials 11x12
Seated DB Front Raise: 11x15
EZ Curl Upright Row: 66x12
DB Shrug (2 second squeeze at the top): 65x12, 85x12, 100x10
Cable Rear Delt Flye: 10x12, 10x12, 10x12

Tomorrow will be a little Chest work and Arms....

-Rob

Thrawn
08-19-10, 9:29 am
19 sets on shoulders... you aint joking around, thats for sure!
Big stack of work. Love the finishing touch with the cable rear delts!

Way to go, big man!

rob_in_korea
08-20-10, 4:53 am
Thanks Thrawn.

I had an awesome workout today.

I decided to go a bit heavier for Chest.

My shoulder felt good, but it started bugging me during some of the tricep work.

Chest Part 2 (4 sets)
Flat Barbell Bench: 133x5, 177x5, 243x1, 265x1*-drop set-133x20
*I was worried about my shoulder so I just turned into about a 4 second negative and my workout partner assisted slightly with the positive portion of the rep.

Arms (18 sets)
DB Curl: 30x12, 40x8, 50x4, 22x20
Rope Pulldown: 85x12, 100x12, 130x12, 145x10-drop set-100x10
EZ Curl (narrow grip): 55x12, 66x10, 77x6-drop set-44x10
Decline French Curl: 66x12 <---shoulder was bothering me
DB Kickback: 15x12, 15x12
21's (wide grip EZ): 55x21
Reverse Grip EZ Curl: 55x12, 55x12, 66x10

I finished up with forearm, grip, and ab work.

Tomorrow is an off day and Sunday may be Legs.

I'll try to catch up with everyone soon.

-Rob

Thrawn
08-20-10, 7:29 am
Excellent work and SMART training.
Too bad the shoulder is not up to its full potential yet. Must be frustrating.
But you handled it the only correct way: safe and smart!

Who is da man?
*pointing right at ya*

Firedrake
08-20-10, 7:57 pm
Solid work going on Rob -- looks like you're well on your way to bringing up that chest.

Good luck to your wife with that coaching contract.

rob_in_korea
08-22-10, 10:59 am
Thanks for the support gentlemen.

I had a decent Leg workout today. I had a meeting this afternoon so I arrived at the gym just before 7:00pm and they close at 8:00pm on Sundays. I didn't do everything I wanted to but it still went well.

Once again, I've been doing the squats continuous rep style..so never pausing at the top. Fun stuff.

Legs (17 sets)
ATG Squat: 133x12, 133x12, 177x8, 177x8, 133x15
DB SLDL: 30x12, 40x12, 50x12, 60x12
Cybex Plate Loaded Leg Press: 3ppsx20, 4ppsx15, 5ppsx10, 5ppsx10
I finished up with 4 sets of Calf work.

Tomorrow will be Chest...

-Rob

Thrawn
08-22-10, 11:14 am
Good amount of work for just an hour, Rob! Sick work!
Continuous reps on squats... man, that is HARD. I cant do it. I NEED to breath up top.
You are a beast!

rob_in_korea
08-23-10, 5:58 am
Thanks Thrawn. It's funny, I pretty much always do continuous reps on every other exercise except squats. It certainly makes them more difficult.

I had an okay Chest workout today. I have a client on Monday and Tuesday mornings which requires me to wake up a little before 6:00 am. I was used to working night hours with clients so with the sudden shift in schedule I only slept three hours last night.
I miss Animal Pump.
My shoulder was slightly hindering things today.

Chest (16 sets)
Incline Barbell Bench Press: 106x12, 128x12, 128x12, 172x4, 128x12
Flat DB Bench Press: 50x12, 50x12, 60x12, 60x12
Incline DB Bench Press: 50x12
Decline DB Flye: 15x15, 22x12, 30x12, 30x12, 40x12
HS Decline Press (total weight listed): 100x20

I finished up with rotator cuff work.

Back will be either tomorrow or Wednesday.

-Rob

rob_in_korea
08-24-10, 4:43 am
I had a solid Back workout today. I felt fairly tired for some reason throughout the workout, so I decided no deads or rack pulls this week.
I also ordered some Animal Pump so I should be back on it within a week.

Back (19 sets)
T-Bar Row: 2platesx12, 2.5platesx12, 3platesx12, 3.5platesx10, 4.5platesx5
Pullups: 12(with 50lbs assistance): 12(40lbs), 10(30lbs), 8(20lbs)
Neutral Grip Pullups: 12(50lbs), 12(40lbs), 10(30lbs)
HS MTS Row*(total weight listed): 132x12, 176x10, 188x8, 220x6-drop set-132x12
Hypers: 12, 12, 12
* I did this slightly different. I leaned forward into the seat so my legs were behind me...basically taking out any leg support. Fun stuff.

Shoulders will be Thursday or Friday.

-Rob

Thrawn
08-24-10, 9:02 am
Great couple of workouts, Rob.
Smart about the back. No reason to do the ego stuff with big racks or deads when the body is not fully loaded for it. You took it out on the tbars nonetheless =) Impressive!

Firedrake
08-25-10, 12:47 am
Solid work, Rob -- well done, even for being tired!

rob_in_korea
08-26-10, 4:43 am
Thanks for the support guys.

I had a great Shoulder workout today. My shoulder felt good, only a slight annoyance during the DB Presses.
I decided not to do any trap work today because my lower back has been a bit stiff.

Shoulders (14 sets)
Standing DB Lateral Raise: 7x15, 15x12, 15x12, 22x12, 30x10
Standing DB Front Raise: 11x12, 15x12, 15x12
DB Overhead Press (neutral grip): 30x12, 30x12, 40x12, 40x12, 50x8
Bent Over Lateral Raise (used a 5lb plate): 5x15

I finished up with 25 minutes of low intensity cardio and rotator cuff work.

Tomorrow should be Arms....

-Rob

rob_in_korea
08-27-10, 6:18 am
I had a solid Arm workout today.

Most sets done with 1:00-1:30 rest in between.

Biceps and Forearms (13 sets)
Wide Grip EZ Curl: 66x12, 86x8, 86x5, 55x15
Single Arm High Cable Curl: 10x10, 10x10, 10x8
Narrow Grip EZ Curl: 55x12, 55x12, 77x8
DB Hammer Curl: 30x12, 30x12, 40x6

Triceps (9 sets)
Rope Pulldown: 85x12, 100x12, 115x12, 70x15
Reverse Grip Tricep Extension: 25x12, 40x12, 55x12, 70x10
Tricep Extension (narrow grip EZ): 145x6

I finished up with forearm and grip work.

Tomorrow is an off day and Sunday may be Legs....

-Rob

Thrawn
08-27-10, 11:22 am
As regular as a metronome!
Good work, Rob!

rob_in_korea
08-30-10, 8:32 am
Haha....Thanks Thrawn.

I didn't make it to the gym on Sunday so I hit Legs today.
I only slept about three hours last night, but I managed to have a great workout.

1:00-1:30 rest between most sets

Legs (22 sets)
Paramount Leg Extension: 100x12, 110x10, 130x10
ATG Squat: 133x5, 177x5, 221x1, 265x1, 177x10, 133x15
Cybex Plate Loaded Leg Press: 3ppsx20, 4ppsx12, 5ppsx10, 6ppsx5
DB SLDL: 35x12, 45x12, 50x10, 50x8
Cybex Prone Leg Curl: 110x12
I finished up with 5 sets of Calf work.

I am fairly tired right now, so I'll catch up with everyone later.

Tomorrow will be Chest.

-Rob

rob_in_korea
09-01-10, 5:29 am
I had a great Chest workout yesterday. I am back on Pump, I missed it's awesomeness.
I had no spotter yesterday, so I didn't want to push my shoulder too much.

Most sets done with 1:00-1:30 rest in between

Chest (17 sets)
Incline Barbell Bench Press: 128x12, 128x12, 184x4, 128x12, 128x10
Flat DB Bench Press: 50x12, 60x12, 60x10, 50x15
Steep Incline Smith Machine Bench Press (weight not including bar): 88x12, 132x10, 176x1, 88x15
Flat DB Flye (DB's held in pressing position): 30x12, 30x12, 35x12, 35x10

I only slept one hour last night. I had to wake up at 4:30 this morning to meet a client at 6:10. I took a nap for three hours and I am considering hitting Back later tonight.
Evidently there is a category 2 typhoon that's supposed to hit Seoul tomorrow morning, so I don't think I'll be going out much.

Back is up next...

-Rob

rob_in_korea
09-01-10, 1:31 pm
I went and did Back at 11:00pm. I was fairly tired but managed to have a solid workout.

Back (18 sets)
Pullups (1:00 between sets): 12(with 50lbs assistance), 10(with 30lbs), 8(with 20lbs), 4 (bodyweight ~215lbs)
Rack Pulls (3rd pin; mid-knee height): 177x12, 221x10, 309x5, 396x1, 440x1<--used straps on last two sets
Barbell Row (overhand grip): 133x12, 133x12, 177x10, 177x10
Seated Cable Row (close neutral grip): 110x12, 130x12, 150x10, 180x6
Hypers: 15

I finished up with some Ab work.

The rain has started from this typhoon and it's pouring quite a bit. I was here when a weaker typhoon hit near Seoul in 1999 and 2000. It made a mess of things at the time. I hope this one's intensity suddenly decreases.

Shoulders will be sometime soon....

-Rob

rob_in_korea
09-05-10, 7:22 am
Luckily the typhoon moved rather quickly through Seoul and it's intensity decreased. Still caused some damage though. One of my wife's clients customer was killed by a tree. He was only 37 years old. Another tropical storm may hit on Tuesday night.

I don't have time to post my workouts. I hit Shoulders yesterday and Arms today.
I am going to try and squeeze in Legs tomorrow.

I'll try and catch up with everyone soon.

-Rob

Firedrake
09-05-10, 6:59 pm
Just get the work done, bro -- we'll still be here when you get the chance. Take care of life. Sorry to hear about the loss of life -- it's a miracle, some days, we're all still here.

rob_in_korea
09-06-10, 8:22 am
Thanks Jim.
Well it looks like this storm won't hit Seoul, but if Jon moved it may hit him down in Busan.

Monday is my busiest day and I still haven't quite figured out my sleep schedule for Sunday night yet. So I only slept three hours last night.
However, I managed to squeeze in a fairly intense Leg workout.

I did this in 42 minutes.

Legs (21 sets)
ATG Squat: 133x5, 177x5, 221x3, 221x3, 133x12
Barbell Hack Squat (1st pin): 89x12, 89x12, 111x8, 111x8, 155x3<--may be a PR
DB SLDL: 30x12, 40x12, 55x8
Paramount Leg Extension: 110x12, 130x10, 150x8
Cybex Prone Leg Curl: 110x12
I finished up with 4 sets of Calf work.

Tomorrow should be an off day but I may hit Chest....

-Rob

machineman
09-06-10, 9:29 am
Rob, you have some sold work going on in here! Glad things are looking up for ya on the work side. Sometimes I wonder if sleep is overrated!! Keep up the good work. How is the chest coming along? With the looks of things, it should catch up in no time!

J Wong
09-06-10, 4:45 pm
Keep on hitting it hard Rob! Solid work.

rob_in_korea
09-08-10, 4:45 am
Thanks machineman and boom. I did Chest twice a week for three weeks and then once a week for the last few weeks. Even though it was a short amount of time, the results were pretty good. I may switch again soon.

I have to wake up early on Mondays, Tuesdays, and Wednesdays for clients.
I did manage to get a little more sleep than the other day. Maybe my body will readjust sometime soon.

I had a great Chest workout today. Once again, no spotter so I modified the workout slightly.

1:00-1:30 rest between most sets.

Chest (16 sets)
Incline Barbell Bench Press: 128x5, 172x5, 172x5, 150x10, 128x12
Flat Barbell Bench Press (~3 sec negatives): 128x12, 128x12, 128x10, 172x4
Incline DB Bench Press: 40x15, 50x12, 65x8
Steep Incline DB Flye (DB's held in pressing position): 15x12, 15x12, 15x12
Flat DB Flye: 40x12

Tomorrow will be Back....

-Rob

Thrawn
09-08-10, 4:58 am
Hope you can stay safe from those storms, buddy... We might be strong brothers, but we aint got nothing on Mother Nature once she comes out swingin'.

Great couple of workouts lately, Rob! Your chest seems to respond well! NICE.
No spotters for you either, huh? I am also on my own most of the time in the gym =)
I hope you can get your rest / work schedule worked out soon. I know i can take a couple of days of bad rythm, but at some point i will deteriorate very fast if i dont get my rest...

rob_in_korea
09-09-10, 11:36 am
Thanks Thrawn. I think the major summer storms are just about finished. Actually this summer monsoon season wasn't nearly as bad as others I've been through.
I know what you mean about missing sleep for a few days in a row. I'll figure it out sometime soon or maybe my body will readjust?

I had an awesome Back workout today. I realized that when I am tired it's better for me to keep most of the reps lower. I was taking it easy on deads simply because I haven't done them in a while.

Back (18 sets)
Underhand Grip Barbell Row: 128x12, 177x5, 221x5, 309x1, 128x30
Deadlift: 177x5, 221x5, 265x5, 309x3<--no straps used
Lat Pulldown: 120x12, 150x10, 180x8, 210x5
Lying Face Down on an Incline Bench Two Arm DB Row: 45x12, 60x10, 60x8, 60x8
Hypers: 15

Tomorrow will be Shoulders...

-Rob

rob_in_korea
09-12-10, 7:14 am
I had a great Shoulder workout on Friday and an awesome Arm workout today. I don't have time to post all the details, but I did hit a rep and a weight PR.

Rep PR
Plate Loaded Shrug Machine (weight not including start weight): 575x5.

Weight PR
Rope Hammer Curl: 130x8

Tomorrow should be Legs.

I'll try to catch up with everyone soon.

-Rob

Firedrake
09-12-10, 3:18 pm
Sweet work, Rob! Solid pulls the other day and great pressing!

rob_in_korea
09-13-10, 10:15 am
Thanks Jim.

I had a decent Leg workout today. Monday is my busiest day, so I only had 30 minutes to get in and out of the gym.
Not the workout I had planned but it was fun.

The strange thing was my blood sugar crashed while I was walking down to the gym. I almost passed out. I have no idea why this happened because I ate enough food today. Anyway, I stopped by a store and drank a bottle of grape juice and things returned to normal within about 20 minutes.

Not much rest between sets. The entire workout took a little under 30 minutes to complete.

Legs (17 sets)
Cybex Plate Loaded Leg Press -superset(ss)- DB SLDL: 3ppsx15-ss-30x12, 4ppsx12-ss-30x12, 5ppsx10-ss-30x12, 6ppsx8-ss-30x12, 6ppsx8-ss-30x12
Smith Machine Squat (weight not including bar): 180x5
Smith Machine Front Squat (weight not including bar): 90x8, 134x5, 150x1
I finished up with 3 sets of Calf work.

By the way, I figured how much walking I do on Mondays. It turns out to be around 100 minutes of walking. I think this plus lack of sleep may have caused my blood sugar to crash.

Tomorrow will be Chest.

-Rob

rob_in_korea
09-14-10, 4:47 am
I had a great Chest workout today. That bodybuilder friend of mine took control of most of my workout. My chest was hurting.

I didn't have a lot of time to do this, so 1:00-1:30 rest between most sets.
Many sets were done with 3-4 second negatives

Chest (17 sets)
Flat Barbell Bench Press: 128x10, 172x3, 216x6*, 172x12*, 128x20*
Incline Barbell Bench Press: 128x12*, 128x12*, 128x12*
Flat DB Bench Press: 50x10
Incline DB Bench Press -superset(ss)- Incline DB Flye (coming above head; DB's held in pressing position): 40x12-ss-15x10, 40x10-ss-15x10, 40x10-ss-15x10
HS Decline Press: 90x22, 180x7
*=slight spot on last 2-3 reps

I finished up with some Ab work.

I have to run, I have another client in an hour or so. I'll try to catch up with everyone soon.

Back will probably be on Thursday.

-Rob

Jon_Blaze
09-14-10, 5:15 am
Good to see Yun Chang whooped your chest in the gym.

rob_in_korea
09-15-10, 9:26 am
Thanks Jon.

I decided to hit Back today. I usually take one day off after three days on, but a very great opportunity presented itself for Friday so this week I'll be doing five days in a row.
I am going to do a needs analysis with a corporation on Friday afternoon and about two weeks later I will pitch them our programs.

I had a decent workout today. Nothing too special because I was fairly tired.

Back (18 sets)
Rack Pulls (3rd pin; mid-knee height): 133x12, 221x5, 309x1, 396x1, 440x1, 309x10<--used straps on last two sets
Pullups: 12(with 50lbs assistance), 12(40lbs), 8(30lbs), 5(bodyweight=215)
Seated Low Cable Row (medium neutral grip) -superset(ss)- DB Row: 110x12-ss-50x10, 130x10-ss-50x10, 160x8-ss-50x10
Lat Pulldown: 120x15
Hypers: 12

Tomorrow will be Shoulders....

-Rob

Jon_Blaze
09-15-10, 7:34 pm
Daily grind gettin' to ya? Pagoda has been whooping my ass with the work schedule.

Thrawn
09-16-10, 4:16 am
Great couple of workouts, Rob! You keep busting your ass despite everything. Not that i have come to expect anything less of you =)
Hard to give your all after a big day at work and being drained already.
You RULE, buddy!

rob_in_korea
09-16-10, 7:30 am
Thanks Jon and Thrawn.
My schedule is packed at the moment and it involves a lot of running around. It is fun though.

I hit Shoulders today and it turned out to be a great workout.

1:00-1:30 rest between most sets

Shoulders, Traps, Rear Delts (26 sets)
Smith Machine Overhead Press (weight not including bar): 90x12, 135x5, 135x4, 90x15
Smith Machine Behind the Neck Press (weight not including bar/4 sec negatives): 44x12, 44x12, 44x12
DB Lateral Raise: 15x12, 15x12, 15x12, 30x8, 30x6
DB Front Raise: 15x12, 15x12, 30x8
Barbell Upright Row (Charles Glass Style): 40x12, 62x12, 84x12, 128x6
DB Shrug: 80x10, 90x10, 115x8
Lying Face Down on an Incline Bench DB Shrug: 40x12
Bent Over DB Lateral Raise: 15x12, 15x12, 15x12

I finished up with rotator cuff work.

By the way, I didn't plan on doing so many sets but I was feeling good.

Tomorrow I am busy all day and Saturday I am doing a 3 hour workshop at my office.
So, it looks like Arms will be on Sunday.

-Rob

Thrawn
09-16-10, 11:17 am
Excellent, Rob!
Pretty heavy upright rows, brother. I'm impressed!

Psycho77
09-20-10, 11:32 am
hell yeah!

solid shoulders day there, Rob. I got shoulders on for tom and reading yours makes me want to hit em right now. If only there was a gym open at 12midnight.

rob_in_korea
09-20-10, 11:08 pm
Thanks Thrawn and Psycho.

I had an awesome Arm workout on Sunday. I am starting to get back to heavier weight. I don't have time to post the whole workout but here are some highlights:
DB Curl: 50x6
Spider Curl: 77x6
Decline French Curl: 85x6

I had a great Leg workout yesterday.

Legs (23 sets)
Box Squats (just below parallel) 133x10, 177x5, 177x5, 177x5, 199x5, 199x5, 221x5, 243x5, 265x3, 177x15
DB SLDL: 40x10, 50x10, 65x6
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx12, 5ppsx12
Cybex Prone Leg Curl: 110x10, 132x10, 154x8
Paramount Leg Extension: 130x12
I finished up with 3 sets of calf work.

I threw in some Chest at the end:
Flat Barbell Bench Press: 128x10, 172x8, 216x3
Incline DB Bench Press: 60x12

This week is Korean Thanksgiving so I'll be at my in-laws place outside of Seoul for a few days. The next workout will probably be on Friday.
Chest is up next....

-Rob

Thrawn
09-21-10, 4:02 am
Most impressive, Rob! Some strong boxsquats, buddy!

Enjoy the Korean thanksgiving with your loved ones!

rob_in_korea
09-24-10, 5:19 am
Thanks Thrawn.

Seoul had a ridiculous amount of rain on Tuesday. The most it's ever rained in a 24 hour period since they've started keeping records back in 1907. It rained a little over 12 inches in less than 24 hours. When we left to get the bus it was raining 4 inches an hour. It was quite incredible. We were completely soaked.

Anyway, Thanksgiving was good. I am feeling slightly under the weather at the moment, but I had a solid Chest workout.

Chest (17 sets)
Incline Barbell Bench Press: 128x8, 150x5, 172x3, 194x1, 216x1, 172x6, 128x20
Flat Barbell Bench Press: 128x12, 172x8, 172x6, 128x15
HS Decline Press: 90x18, 134x18, 180x12
Incline DB FLye: 15x12, 22x12, 30x12

I had a decent amount of energy during the Incline Barbell sets, but after that I started to fade.

I am thinking of switching to a powerlifting routine for a few months. I have done many different routines over the years, but I have never tried a strength program. It might be an interesting thing to shock my body.

Tomorrow may be Back.

-Rob

Thrawn
09-24-10, 5:36 am
That is an insane amount of rain... must have been a great experience to see Mother Nature flex her muscles, but its not the kind of weather we humans tend to like =)

Pretty impressive work for not feeling 100%, my brother! Looking very solid to me!

Excellent idea to switch up your routine, i think you would do pretty well on a powerlifting style journey! Experimentation is key, so GO FOR IT!!!
At this point, i am pretty happy with the 5 3 1 of Jim Wendler, which is a strength program. Liking it a lot. To the point, focussed, dedicated to the big lifts. If you want more info about it, drop me a line and i will sent the info!

rob_in_korea
09-25-10, 3:09 am
Thanks Thrawn. I may take you up on your offer, because you have been making some impressive gains on that program. I think Psycho may be on the same program?

I forgot to mention I ate a live shrimp over the Thanksgiving break. I will eat anything cooked, but I am not a huge fan of live food.

I had an okay Back workout today. I was feeling pretty run down but I decided to go to the gym anyway.

Back (14 sets)
Barbell Row (overhand): 133x12, 177x10, 221x8, 133x20
Rack Pull (1st pin; mid-shin height): 221x10, 221x10, 265x10, 309x5<--used straps on last two sets
Lat Pulldown -superset(ss)-Seated Low Cable Row (close neutral grip): 120x12-ss-120x10, 140x8-ss-120x10, 150x6-ss-120x8

Shoulders are up next but I am not sure when.

-Rob

Thrawn
09-25-10, 4:41 am
Nice one, Rob. Pushing through the fatigue and getting it DONE. Good selection of exercises!

Check your PM =)

rob_in_korea
09-26-10, 10:48 am
Thanks Thrawn.

I am still feeling a bit sluggish but I think I am better than yesterday.
I had a decent Shoulder workout.

Shoulders, Traps, Rear Delts (17 sets)
Smith Machine Overhead Press(weight not including bar): 90x10, 112x8, 112x8, 130x6, 90x18
DB Lateral Raise -superset(ss)- DB Front Raise: 15x12-ss-15x12, 22x12-ss-15x12, 22x10-ss-15x12, 30x6-ss-15x12
Barbell Shrug: 221x8, 309x6, 221x20
Bent Over Plate Raise: 5x15

I finished up with rotator cuff work.

Arms should be on Tuesday.

-Rob

rob_in_korea
09-28-10, 5:24 am
I am still feeling run down so I will take off for a few days.

I agree with Thrawn so I will switch my routine to Wendler's 5/3/1 probably with Boring but Big for assistance work.

I am looking to start on Saturday or Sunday and may start with Bench. I'll be doing four days a week.

I'm not 100% sure of my current one rep maxes. Previous bests were:
Flat Bench: 315x1
Deadlift 495x1
ATG Squat: 315x1
Parallel Squat: ???
Standing Military Press: Maybe 185

However I won't use those totals to figure out my percentages. I have to figure in the skinny benches (the most of benched on those was 260). I am not 100% sure my shoulder can handle standing military press right now so I may have to adjust that.

The numbers I will use as current one rep maxes are:
Flat Bench: 260
Deadlift: 440
Parallel Squat: 315<--I switched to ATG years ago, so this may change.
Standing Military Press: 135

I'll most likely run this routine for three months.

It should be fun.

-Rob

Thrawn
09-28-10, 5:48 am
Sounds like a good plan, Rob. Boring but big; you will do good on that, i am SURE.
I think you could
- use the equation used by Jim to approach your maxes. you can use a regular last set for that. so far, they have worked great for me.
- use maxes that you are SURE you can do RIGHT NOW. in that way, you will never overestimate what you can do and your routine will be ready to go.

Have a good recovery, Rob. Enjoy the few days off =)

rob_in_korea
09-28-10, 8:54 pm
Thanks Thrawn. I will use the method Wendler talked about. So I will use 90% of my 1 rep max. Ex: On deads I will base all the set percentages off of 396 (440 x .9).

My deadlift day (during week 1) would look like this:

255x5
300x5
335x5+

Then 5x10 with 200lbs

And I'll finish with 5x15 of hanging leg raises.

Thrawn (or anyone else that has done Wendler's program) please feel free to correct me at anytime if you think something is wrong or could be done better.

I am really looking forward to this.

I seem to have caught another sinus infection, although not nearly as bad as previous ones. I would like to start this program tomorrow, but more than likely I will wait until Saturday or Sunday.

-Rob