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Thrawn
09-29-10, 4:46 am
Well, the most common mistake with 5 3 1 is that ppl miscalculate the starting weight, and therefor start out too heavy.
I am pretty sure you got it right, but for the sake of safety and support, i will give you an example on how to calculate starting weight.
I am not trying to be an ass here or a 'mister know it all'. Just making SURE you got it right. 5 3 1 is a great program, but it fails or succeeds on calculating the correct weights.

Example.
1rm max for your bench is 260lbs.
we take 90% of that, which is 234lbs.
This is what is used to calculate the weights for the weeks. Week 1, 65% x 5, 75% x 5 and 85% x 5 or more. In weight that is:

152lbs x 5
175lbs x 5
199lbs x 5 or more.

This calculation method should be applied to all your 4 lifts.
I hope i did this in vain and you did it all correct in the first place.

Just making sure, Rob.

rob_in_korea
09-30-10, 9:35 am
Thanks for the tips Thrawn. I did use those calculations.

Well, I decided I feel that I am about 90% back to normal so I decided to start the 5/3/1 today. I also ended up using 250 as a max for bench not 260. The first two sets were fairly easy, the last rep on the last set was slightly difficult.

I didn't have my workout partner assist in the liftoff. I know Wendler recommends this, but I am assuming he is using a normal bench so you don't have to push the bar up and out first. Our gym has silly benches, so I think on the last set I will have my partner assist in the liftoff (assuming he is with me).

I also notice Wendler recommends benching with your hands a bit closer together. I am also used to benching with the bar coming a bit higher on my Chest. Combing the hands closer together with lowering the bar a bit lower on my chest I think threw me off slightly today. I am sure by the third week I'll get it down.

I also added in some Bicep work today, but I think next week I may move it to Squat day.

I realized one challenge with this routine is I will have to wait for people to finish using stuff if I need it (at least for Bench and Squats). This happened today, I had to wait about 15 minutes for the flat bench.

Wave 1 Chest
Flat Barbell Bench Press: 144x5, 166x5, 188x5
Flat Barbell Bench Press: 109x10, 109x10, 109x10, 109x10, 109x10
DB Row: 50x10, 60x10, 60x10, 60x10, 60x10
EZ Curl (wide): 66x10, 66x10, 55x10, 55x10

Overall, it was a fun workout. The boring but big portion gave me a pretty solid pump, although I may have to up the weights for the benching portion (of boring but big) next week a little.

I think Squats may be done tomorrow.

-Rob

Thrawn
09-30-10, 12:26 pm
Alright Rob! Looking SOLID!
Of to a good start =)) Cant wait to see how this one turns out for you!

Jim benches a bit more close-gripped cause it also feels better for his shoulders. He also stated that tho it will be better for his shoulders, he would suffer a little drop in weight he would be able to press with the closer grip.

NJC_Manhattan
09-30-10, 1:01 pm
Haven't been by in awhile, but looking good as always

rob_in_korea
10-01-10, 10:09 am
Alright Rob! Looking SOLID!
Of to a good start =)) Cant wait to see how this one turns out for you!

Jim benches a bit more close-gripped cause it also feels better for his shoulders. He also stated that tho it will be better for his shoulders, he would suffer a little drop in weight he would be able to press with the closer grip.

Thanks Thrawn. Thanks for pointing that out. That is true, Jim does mention that in the book. Maybe I'll bench normal grip on the first three sets and closer on the 5 boring but big sets.


Haven't been by in awhile, but looking good as always

Thanks NJC.

I had a great Leg workout today. My knee started hurting me during the three heavier sets, but the pain went away during the 5 boring but big sets.

It didn't feel like I was going low enough on squats, but according to my workout partner some of reps were below parallel. I also had a habit of doing bodybuilding style 'continuous reps'. Maybe the years of ATG Squats has made me forget where parallel is.
I also took my stance a bit wider......on the boring but big sets my feet where touching the edge of the power rack. I also did the squats barefoot.

Wave 1 Squat
Parallel Squat: 177x5, 210x5, 243x6
Parallel Squat: 144x10, 144x10, 144x10, 144x10, 144x10
Cybex Prone Leg Curl: 100x10, 100x10, 100x10, 100x10, 100x10

I haven't squatted 240 for more than 5 in a long time, but then again I haven't squatted to parallel in long time either.

I really enjoyed the workout.

Tomorrow is an off day and Sunday should be Military Press.

-Rob

rob_in_korea
10-01-10, 12:20 pm
I did some squatting research and apparently I have been doing Olympic style squats for a while. You learn something new everyday. Tonight's squats were more of a powerlifting style.

I think next week I'll return back to my normal style, so I may have to adjust the numbers downward a bit.

-Rob

rob_in_korea
10-03-10, 7:02 am
I had an awesome Shoulder workout today. I think I estimated my one rep max for military press a bit too low, but I will leave it there for these first four weeks.

Wave 1 Standing Military Press
Standing Military Press: 78x5, 89x5, 100x9
Standing Military Press: 67x10, 67x10, 67x10, 67x10, 78x10
Close Neutral Grip Pullup: 10(with 30lbs assistance), 10(20lbs), 10(20lbs), 10(20lbs), 10(10lbs)
Cable Tricep Extension (close EZ grip): 85x10, 100x10, 115x10, 115x10

I finished up with some rotator cuff work.

The great news is I had zero shoulder pain during this workout. I am still slightly congested though.

Tomorrow is an off day and Tuesday will be Deads.

-Rob

Thrawn
10-03-10, 11:01 am
OUTSTANDING, Rob! 9 reps in the final set is a great result!
Never mind the beginning estimation, its easy to correct. Just go for a new PR after the wave.
VERY happy to hear your shoulder did great in this workout. That is good news!

Psycho77
10-04-10, 8:22 am
I had an awesome Shoulder workout today. I think I estimated my one rep max for military press a bit too low, but I will leave it there for these first four weeks.

Wave 1 Standing Military Press
Standing Military Press: 78x5, 89x5, 100x9
Standing Military Press: 67x10, 67x10, 67x10, 67x10, 78x10
Close Neutral Grip Pullup: 10(with 30lbs assistance), 10(20lbs), 10(20lbs), 10(20lbs), 10(10lbs)
Cable Tricep Extension (close EZ grip): 85x10, 100x10, 115x10, 115x10

I finished up with some rotator cuff work.

The great news is I had zero shoulder pain during this workout. I am still slightly congested though.

Tomorrow is an off day and Tuesday will be Deads.

-Rob



SWEEET!

nice to hear that the shoulder was cooperating.

rob_in_korea
10-05-10, 6:12 am
Thanks Thrawn and Psycho.

I had a great Deadlift workout today. I was concerned because I haven't deadlifted much recently (much more rackpulling). No straps on anything....as a matter of fact, per Wendler's instructions, I am not using straps on any lifts.
I had to move some furniture right before the gym so I wasn't exactly 100% fresh, but close enough.

Wave 1 Deadlift
Deadlift: 254x5, 287x5, 331x6
Deadlift: 200x10, 200x10, 200x10, 200x10, 200x10
Hanging Leg Raise (Wendler style)*: 8, 6, 5, 5, 4
* I attempted to do them the way he suggests -bringing your legs over your head up to the bar- wasn't very successful...lol...but I gave it my best. I was also just hanging on the pullup bar by my hands.

Normally I do my deads by pausing in the start position and going again. Today I sometimes did that and sometimes did touch and go.

Tomorrow is a rest day and Thursday starts Wave 2 with Flat Bench.

-Rob

Thrawn
10-05-10, 6:50 am
Looks like you put in excellent work, Rob! And the furniture lifting may have taken some energy, but in the end it will contribute to overall strength. So no worries there!

There is no problem in the 'touch and go' method for deadlifting. But Sgt Rock has suggested to me that the best way to go at it is 'peform, reset, perform'. In the end that is better for form (losing form with touch and go is relatively easy) and builds more strength.
I would recommend ditching the touch and go, but that is also a personal preference.

rob_in_korea
10-06-10, 4:44 am
Thanks Thrawn.
I agree that touch and go isn't the best, I haven't done deads that way in over three years. I have to be honest though, I am not sure I would have made it through the last two sets of boring but big without doing them. I think on the main three working sets I will still pause at the bottom and lift.

On a side note, I have noticed a strong increase in testosterone from these workouts. I wasn't expecting that.

By the way, I am sore as hell right now.

Benching is up tomorrow.

-Rob

rob_in_korea
10-07-10, 9:10 am
I had an awesome bench workout today. I used my normal width grip for the first three sets and I brought the bar a little lower on my chest. For the five boring but big sets I used a closer grip.
I should mention that I am doing the warm up sets that Wendler recommends....it makes a big difference.
My entire core is still sore from those deads and hanging leg raises two days ago.

Wave 2 Flat Bench
Flat Barbell Bench Press: 155x3, 177x3, 200x4
Flat Barbell Bench Press: 133x10, 133x12(zoned out), 133x10, 133x10, 133x10
DB Row: 60x10, 60x10, 65x10, 65x10, 75x10
DB Curl: 35x10, 35x10, 35x10
DB Hammer Curl: 35x10

I must say that this workout wore me out.

Tomorrow will be Squats.

-Rob

Thrawn
10-07-10, 11:17 am
EXCELLENT, Rob!
Keep it going, looks like you are picking up the 5 3 1 nicely.

About the deads: whatever works for you, big man. that is the most important.

Glad to hear you get pretty sore: if it hurts, it works!!!

rob_in_korea
10-09-10, 5:05 am
Thanks Thrawn.

I had to delay my Squatting until tomorrow.

One of my clients called me yesterday and wanted me to eat dinner. For those that don't know, all serious business relationships are formed in Korea over drinking (quite heavily). The great news is we went out and we talked about more services I can offer him.....plus he wants to introduce to some big people. We will have to go out a few more times, but I think over the next few months some serious business may be headed my way.

Squats tomorrow.

-Rob

rob_in_korea
10-10-10, 9:01 am
I had a solid Squatting session today. I returned back to my normal Squat form, but I didn't lower the one rep max number.

Wave 2 Squat
ATG Barbell Squat: 200x3, 221x3, 254x3
ATG Barbell Squat (feet close together; continuous reps): 133x10, 133x10, 133x10, 133x10, 155x10
Cybex Seated Leg Curl: 90x10
Cybex Prone Leg Curl: 100x10, 100x10, 110x10, 110x10

On the last set of three I wasn't too happy with my form. The first rep was ATG, the second rep was close to ATG, but the third rep was slightly below parallel. Next week I may readjust the numbers.
I may also start doing my squats with my feet close together. It's strange but they just felt better.

Tomorrow will be an off day and Tuesday will be Military Press.

-Rob

rob_in_korea
10-12-10, 4:41 am
I had a decent workout today. For some reason the military press was difficult, but chinups went outstanding. I think I wasn't resting enough between sets.
Another challenge I am having at the moment is keeping my weight up. I checked today and I am down to 210lbs. I guess the good news is that my bodyfat is lower. However, my goal is to gain weight so I need to start packing in more calories.

Wave 2 Military Press
Standing Military Press: 89x3, 101x3, 112x3
Standing Military Press: 67x10, 78x10, 78x10, 78x10, 78x10
Close Neutral Grip Pullups: 10, 10, 10, 9, 7<--all sets done at bodyweight
Cable Tricep Extension (straight bar): 85x10, 85x10, 100x10, 100x10

I finished up with some rotator cuff work.

Tomorrow will probably be an off day.

Deads are up next.

-Rob

rob_in_korea
10-14-10, 11:48 am
I had a great Deadlift session today.
I was pretty surprised at the results because I've only slept 8 hours in the past two days.

Wave 2 Deadlift
Deadlift: 276x3, 309x3, 355x3
Deadlift: 200x10, 200x10, 200x10, 210x10, 210x10
Hanging Leg Raise (Wendler style): 5, 5, 6, 6, 6

No straps on deadlifts. The three heavier sets I paused in the start position after each rep. The 5 boring but big sets were touch and go.
I managed to get my legs above my head today for the leg raises. Much better than last week.

Tomorrow is an off day. Wave 3 will start with Bench Press probably on Saturday.

-Rob

rob_in_korea
10-19-10, 7:44 pm
I had a solid Bench Press workout on Saturday. My core was still quite sore from Thursday.

Wave 3 Bench Press
Flat Barbell Bench Press: 166x5, 188x3, 210x2
Flat Barbell Bench Press: 155x10, 144x10, 133x10, 133x10, 133x10
DB Row: 60x10, 60x10, 75x10, 85x10, 95x10
EZ Curl (narrow): 55x10, 66x10, 66x10, 66x10

I finished up with rotator cuff work.

On Monday I had an outstanding Squat workout.
I lowered my one rep max because I decided to do the squats with my feet fairly close together. Overall this position just feels better.

Wave 3 Squat
ATG Squat: 200x5, 221x3, 243x3
ATG Squat (continuous reps): 177x10, 155x10, 155x10, 133x10, 133x10
Cybex Prone Leg Curl: 100x10, 100x10, 110x10, 110x10, 120x10

Shoulders are up in a few hours.

-Rob

Firedrake
10-20-10, 3:08 am
Very nice, Rob -- as always!

rob_in_korea
10-20-10, 3:29 am
Thanks Jim.

I had an outstanding workout with Military Press today.
Last week I messed up the numbers and I actually ended up doing close to my 95% for three.
Today I got it for six.

Wave 3 Military Press
Standing Military Press: 89x5, 100x3, 111x6
Standing Military Press: 84x10, 84x10, 84x10, 73x10, 73x10
Close Neutral Grip Pullups: 10, 10, 10, 10, 9.5
Decline French Curl: 66x10, 55x10, 55x10
Reverse Grip Tricep Extension: 85x10

Tomorrow will probably be deadlifts.

-Rob

Thrawn
10-20-10, 4:09 am
NICE, Rob. Looking VERY good. Keep it up, big man!

rob_in_korea
10-21-10, 11:01 am
Thanks Thrawn.

I had a solid Deadlift session tonight.
I wasn't 100% because I had a business dinner last night that turned into a drinking event.
Deadlifts while hungover are definitely not fun.

Wave 3 Deadlift
Deadlift: 287x5, 335x3, 375x1
Deadlift: 200x10, 200x10, 200x10, 200x10, 200x10
Hanging Leg Raises (Wendler style): 8, 8, 8, 7, 6

I may have been able to knock out 2 more reps on the last set of deads, but I decided not to push things too far.
I actually managed to do the leg raises quite well today. My feet were touching the ceiling on almost every rep.

Deload Bench will probably start on Sunday.

-Rob

Thrawn
10-21-10, 11:33 am
Excellent session. Sticking with it despite the hangover, remarkable.

Good work on the legraises, Rob! Enjoy the deload!

rob_in_korea
10-24-10, 9:50 am
Thanks Thrawn.

Today I started the deload week. I am also deloading the assistance work.

I have a question for anyone that would like to answer.
For the next cycle I am keeping the core lifts the same, but I am not sure what to do with the assistance work.
What if I did the same boring but big exercises?
From a bodybuilding perspective this sounds insane, two months of the same exercises.
I was also considering boring but big but switching the exercise.
For example: Flat Barbell Bench 3 sets. Incline Barbell Bench 5x10.
Deadlift 3 sets. Barbell Row 5x10
etc..
The only thing is I kind of enjoy doing 8 sets of squats, 8 sets of deads, etc...
Any opinions?

Deload Bench Press
Flat Barbell Bench Press: 84x5, 106x5, 128x5, 106x10, 106x10, 106x10
DB Row: 50x10, 50x10, 60x10
DB Curl: 30x10

Tomorrow will be deload Squat.

-Rob

rob_in_korea
10-25-10, 3:43 am
I had a nice Squat deload session today. Was in and out very fast.

Deload Squat
ATG Squat: 111x5, 133x5, 150x5, 133x10, 133x10, 133x10
Cybex Prone Leg Curl: 88x10, 88x10, 88x10

Tomorrow is an off day and Wednesday should be military press.

-Rob

rob_in_korea
10-28-10, 3:36 am
I did deload military press and deload deads today. I lowered the number of sets for each workout.
I am definitely getting better at Wendler's version of hanging leg raises. It's a fun exercise.
I will say the deload week is fairly boring but I can see how it helps.

Tomorrow and Saturday are off days and Sunday I should start back up with Flat Barbell Bench.
I am also starting Stak on Sunday.

I'll try to catch up with everyone soon.

-Rob

Thrawn
10-30-10, 11:52 am
Been doing great work, Rob! Very impressive!

About your question. I am not sure about this. I can see it working and i can see it failing.
My instinct tells me so many sets of squats or deads would lead to diminishing returns in a short while. i would alsp think a lot of the same moves would not let you target every part of the desired muscle. Variety in exercises does
Then again, experimentation is key. i see no extreme danger in giving it a shot for a few weeks. You would have to adjust weight nicely tho to keep your joints and tendons safe.

Its just my gut telling me this, i have no real basis or experience to back up my slight fear of so many sets.
Listen to your own instinct. If it tells you it is something you feel like doing or you want to try; GO for it. There is no harm in trying. You will only learn. So will we. And that is what its all about.

rob_in_korea
10-31-10, 8:00 am
Thanks Thrawn and well said.

I started another cycle of Wendlers 5/3/1 today.
I decided to go with the triumvirate for assistance work. I agree with Thrawn and think I would burn myself out doing two back to back cycles of boring but big.

I worked out on the US military base today, and yes the wider benches do make a difference.

Week 1 Flat Barbell Bench Press
Flat Barbell Bench Press: 150x5, 170x5, 195x6
Incline DB Bench Press: 45x15, 45x15, 50x12, 50x12, 55x10
DB Row: 55x10, 65x10, 65x10, 80x10, 80x10
DB Curl: 30x10, 30x10, 30x10, 35x10

My shoulder was slightly bothering me on the Incline DB work so if that happens again I may switch to Incline Barbell.

Overall a great workout. Tomorrow will be Squats.

-Rob

Thrawn
10-31-10, 9:30 am
GREAT workout, Rob! Looks like a great selection of exercises. Lets hope the shoulder was just a small fluke incident, wouldnt want you to have problems with that one again.

rob_in_korea
11-01-10, 9:54 am
Thanks Thrawn. I think my shoulder is just being stubborn...lol It seemed fine today.

I had a great Squat workout today. This closer stance seems to be working well. Technically the last set isn't a squat rep PR, but for this closer stance it is.

Week 1 Squat
ATG Squat: 177x5, 200x5, 232x6
Cybex Plate Loaded Leg Press: 3ppsx15, 3ppsx15, 4ppsx12, 4ppsx12, 5ppsx10
Cybex Prone Leg Curl: 100x10, 100x10, 110x10, 120x10, 132x10<---I lost track and may have done another set at 110...haha.

I think I won't be able to hit Military Press until Thursday.

I'll try and catch up with everyone soon.

-Rob

Thrawn
11-01-10, 10:38 am
Great workout, Rob!! Awesome! Glad you feel good and confident in your squatstance. Doesnt matter if its wide or narrow, whatever works for YOU is important.

Vaze_06
11-03-10, 4:28 pm
nice work rob. hope the shoulder is better

rob_in_korea
11-04-10, 9:13 am
Thanks Thrawn and Vaze.

I had a great workout today. My shoulder was getting a bit annoyed with dips. So I did them wide and didn't go down as low as I used to.

Week 1 Military Press
Standing Military Press: 78x5, 89x5, 111x6
Dips: 15(with 50lbs assistance), 15(50lbs), 12(50lbs), 12(50lbs), 10(40lbs)
Close Neutral Grip Pullups: 10(+ a 22lb plate), 10(+22lbs), 10(+22lbs), 10(+22lbs), 14
Decline French Curl: 55x10, 55x10, 55x10, 55x10

I finished up with rotator cuff work. It felt great to do pullups with added weight. I haven't done that in over a year.
Tomorrow will be Deads.

-Rob

Thrawn
11-04-10, 2:28 pm
SOLID WORK, Rob!!

rob_in_korea
11-05-10, 10:00 am
Thanks Thrawn.

I had a decent deadlift session today. I think I need a day break after military press because I was slightly sore t start today's workout. I can't ever remember doing good mornings so today I kept them light to get the feeling for it.
I also switched up the hanging leg raises today. I did them with an overhand grip because the bar is lower so I don't kick the ceiling every time.....it made them even more difficult.

Week 1 Deadlift
Deadlift: 265x5, 298x5, 342x5
Good Morning: 40x12, 40x12, 40x12, 62x10, 62x10
Hanging Leg Raise (Wendler Style): 7, 7, 7, 7, 8

Tomorrow is an off day and Sunday will be Bench Press.

-Rob

Thrawn
11-05-10, 12:15 pm
Good work, Rob. Nothing wrong with that session, considering being sore. You the MAN.

rob_in_korea
11-07-10, 7:17 am
Thanks Thrawn. I guess I am remembering when that weight was easy to do a few years ago. I am preparing to do a health workshop so I was looking over this journey and I was looking at the weight/reps I did 2 years ago. But then I realized I haven't done serious dead work in over year so getting back to around 350 for reps in a few weeks isn't so bad.

I had a great workout today. My upper back started to cramp on the 4th rep of the last set of bench, otherwise I think I could of done 6 reps. Those skinny benches are no fun.

Week 2 Wave 2
Flat Barbell Bench Press: 161x3, 177x3, 200x4
Incline DB Bench Press: 40x15, 50x15, 50x12, 50x12, 60x10
DB Row: 60x10, 80x10, 80x10, 90x10, 90x10
DB Curl: 30x10, 35x10, 35x10
DB Hammer Curl: 30x12

I finished up with rotator cuff work.

Tomorrow will be Squats.

-Rob

rob_in_korea
11-08-10, 8:51 am
I had a solid workout today. My lower back was stiff all day in the area where I pulled my muscle last year. I felt it a bit during squats as well. Maybe it's due to the colder weather.
Once again the last set would be a rep PR for this closer stance.

Week 2 Wave 2 Squat
ATG Squat: 200x3, 221x3, 243x5
Cybex Plate Loaded Leg Press: 3ppsx15, 3ppsx15, 4ppsx12, 4ppsx12, 5ppsx10
Cybex Prone Leg Curl: 100x10, 100x10, 110x10, 110x10, 132x10

Tomorrow and Wednesday will probably be off days. Thursday will be Military Press.

-Rob

Thrawn
11-10-10, 5:28 am
Solid workouts, Rob. Simply stated: you are doing great on 5 3 1, i think.

I hear ya on the cramping during benching. I suffer from it too on a regular basis after a good deadlift session. I dont even have to be on a narrow bench for that to happen then =)

rob_in_korea
11-11-10, 2:44 am
Thanks Thrawn. It's good to hear that I am not the only one cramping....lol.

I had a great workout today. For military press I had to clean the bar into position because the rack was taken. I know I could have done more in the rack but I think it was is was a good change up. I also need to learn to rest more between sets when I am lifting alone.

Week 2 Wave 2 Military Press
Military Press: 84x3, 106x3, 117x4
Dips: 15(with 50lbs assistance), 15(-50lbs), 12(-40lbs), 12(-30lbs), 10(-20lbs)
Close Neutral Grip Pullups: 10(+22lb plate), 10(+22lbs), 8(+22lbs), 10, 6(+33lbs)<--first four sets about 1:30 rest in between
Close EZ Tricep Extension: 85x10, 115x10, 115x10, 130x10

I finished up with rotator cuff work. Tomorrow will be an off day and Saturday will be Deads.

-Rob

Thrawn
11-11-10, 4:17 am
SOLID! Great session!!!

Cleaning the bar: extra workout =) Good for your upper back and forearms!

rob_in_korea
11-13-10, 9:34 am
Thanks Thrawn.

I had a solid workout tonight. I had a business meeting last night which turned into a drinking fest. So I was tired, congested, and hungover but things went okay.

Week 2 Wave 2 Deadlift
Deadlift: 287x3, 331x3, 353x3
Good Morning: 45x15, 45x15, 56x12, 67x12, 89x10
Hanging Leg Raise (Wendler's style): 10, 9, 9, 6, 6

Tomorrow will be an off day and Monday will be Bench.

-Rob

Thrawn
11-15-10, 5:32 am
GREAT work, Rob.

Deadlifts with a hangover... lol. That feels awful =))

rob_in_korea
11-15-10, 9:00 am
Thanks Thrawn. I don't recommend doing deads with a hangover, it was no fun...lol.

I had a great workout today.
I changed up my form for Bench....I realize that doing this during the heaviest week wasn't the most brilliant idea but I did it anyway. The great news is I had no pain at all in my shoulder...The not so great news is I couldn't knock out reps as easy.
Basically I was using almost a close grip width which obviously made the rep range a lot longer.

Week 3 Wave 2
Flat Barbell Bench Press: 161x5, 188x3, 210x2*
Incline DB Bench Press: 50x10, 50x10, 60x10, 65x10, 65x10
DB Row: 80x10, 90x10, 100x10, 110x10, 125x8<--last set technically a PR because of no straps
DB Curl: 40x10, 40x10, 50x7
DB Hammer Curl: 40x10
Then I was feeling nice so I wanted to do one more thing on Bench....I know I violated the rules but I felt I should do it.
Flat Barbell Bench Press: 221x1<--my grip was in between close grip and my regular grip
I finished up with rotator cuff work.
*Actually I had a slight spot on rep 2 Why? Because my upper back cramped halfway into the rep.

Tomorrow will be Squats.

-Rob

Thrawn
11-16-10, 4:31 am
AWESOME session, Rob!!
Closer gripped bench is indeed easier on the shoulders. Its also harder, so its no surprise to lose some power / reps there.

Never mind the rules for once =) Do what your gut tells you is right. Experimentation is GOOD.

rob_in_korea
11-16-10, 11:36 pm
Thanks Thrawn. I am thinking of doing most of my sets that way from now on. I figure my power will catch up sometime.

I had an okay Squat session last night. I was feeling run down....sore throat, congestion, etc...but I decided to go ahead with the workout. The good news is I am feeling better today.
I also had annoyance in my lower back area where I pulled it last year. It was hurting on Leg Press as well so I decided to stop doing them.

Week 3 Wave 2 Squat
ATG Squat(close stance): 200x5, 232x3, 254x2
Cybex Plate Loaded Leg Press: 3ppsx10, 3ppsx10
Cybex Prone Leg Curl: 100x10, 100x10, 110x10, 132x10, 143x10

The right side of my lower back is strange at the moment. No pain whatsoever standing. However, when I am seated it's bugging me. The pain is not sharp or stabbing, it's more of a dull ache. It feels similar to day 4 or 5 after a pulled muscle. Strange.
I don't think it will cause problems for Military Press. If it bugs me during deads I may have to improvise.

Today is off. Tomorrow is military press.

-Rob

Thrawn
11-17-10, 3:35 am
Good session and a smart session.
Hope that the lowerback turns out fine. I can relate, i have had a similar feeling last month. Wasnt bad, just felt strange. I dont remember injuring it, but it feels indeed like it had been strained a few days before.
I just made sure i was belted up properly on squats, but it hasnt bothered or hindered me.

rob_in_korea
11-18-10, 8:33 am
Thanks Thrawn. That's interesting because I would say mine feels exactly the same. The great news is that it wasn't bothering me so much today.

I think I have another sinus infection. I guess I should get the surgery for it. I had a slight fever today and was hacking up stuff but I decided to go ahead and workout. I just decreased the overall number of sets and didn't push too hard.
Overall I had a great workout.

Week 3 Wave 2 Military Press
Standing Military Press: 89x5, 111x3, 122x3
Dips (wide grip): 10(with 30lbs assistance), 10(20lbs), 10(at bodyweight)
Pullups (normal grip): 10, 7(+22lb plate), 10<--couldn't do neutral grip this week because someone was using that space
Cable Tricep Extension (EZ attachment): 115x15

I finished up with rotator cuff work.

I have a ton of work to do tomorrow so my plan is to sleep early and long tonight. I want to be 100% for Saturday for Deads.

-Rob

Thrawn
11-18-10, 11:00 am
Excellent! Way to go!! Good AND smart training!

I hope you get those sinusproblems fixed soon, brother. Seems to be a recurring theme for you... must be annoying as hell.

rob_in_korea
11-23-10, 9:19 am
Thanks Thrawn. The sinus problems are quite annoying.

I did rest but I still wasn't 100% on Saturday. I attempted to do the deadlift workout but couldn't finish. Instead I just did some lighter weight deads.

This week will be a deload. The next wave will start around next Tuesday. I won't be upping the deadlift numbers since I didn't complete the last wave.

On a side note, North Korea dropped a ton of artillery shells on a South Korean island this afternoon. The island is about 150kms (90 miles) northwest of Seoul. Hopefully things don't get too crazy.

I'll catch up with everyone soon.

-Rob

Thrawn
11-25-10, 4:53 am
Good call. You listen to your body well, Rob. I admire that in any lifter.
Enjoy the deload!!

Got my fingers crossed about the Korean troubles... sounds scary.

rob_in_korea
11-26-10, 5:56 am
Thanks Thrawn. The deload is going well. No need to post the workouts, just doing light weight stuff.
Apparently I have strained my lower back in the area where I pulled the muscle last year. I have no clue how or when this happened. For the next wave I may have to change the core exercises in order to compensate.

I have also made the decision to return to defense contracting for a year. I am in the process of seeing what's available. We are in serious need of cash. My wife will run our business full time and I will do it part time.

We should know more about North Korea's intentions by Sunday or Monday because the US and South Korea are holding naval drills. We shall see what happens.

-Rob

Thrawn
11-27-10, 9:15 am
We can shake hands, i got a small strain myself now too. Also lowerback, exactly the same place that got injured when i was hit by that car.

Hope the Korean countries keep it light and happy....

rob_in_korea
11-30-10, 1:04 am
I hope it's not too bad Thrawn.
The Korea situation is tense but South Korea backed off with more artillery training. The next few months should be interesting.

I switched the core exercises a bit. Last night I replaced Flat Barbell with Incline Barbell. I may change up other ones as well. It was a great workout although I think I was a bit off on my one rep max guess for Incline Barbell Bench.

Week 1 Incline Barbell Bench Press
Incline Barbell Bench Press: 117x5, 128x5, 150x10
Flat DB Bench Press: 50x15, 55x12, 55x12, 65x10, 65x10
Barbell Row (underhand grip): 133x10, 133x10, 155x10, 177x10, 221x10
EZ Curl (wide): 66x10, 77x10, 77x10
21's(narrow): 44x21

I finished up with rotator cuff work.

On a side note, I can't seem to get my weight moving up. I should be eating between 3500-3900 calories a day to gain about 1lb a week. I have been averaging 3600 calories a day for the last two weeks but my weight hasn't moved at all and actually may have slid down a bit. I am stuck around 210lbs at the moment.
I am wondering if my real gains powder has somehow deteriorated and it's not really giving me the right amount of calories. The bag wasn't fully sealed once for a few hours but I can't imagine it would degrade that quickly.
I'll figure it out.

Squats will be up on Thursday. I'll try to catch up with everyone soon.

-Rob

Thrawn
11-30-10, 5:02 am
My strain isnt too bad. I cant fully ignore it, but i am pretty sure i can keep training. Not sure how heavy i can load the lowerback, but i will find out. You can rest assured that i will play it SAFE. I'd rather take it easy and heal then be an egomaniac, pull big time and get sidelined.
I trust you will do the same with your injury!

Excellent benching, Rob! Great session, good volume!!

On your bodyweight:
I know some things about food and chemistry (being an analist). Your protein is highly unlikely to have been that affected by exposing it to the outside air for a few hours.
My best guess would be: your body has just adepted to your food program. Try changing that up, like you would with any trainingprogram. Try a few different proteinsources for a few weeks. Or 'force' more calories: adding some honey to your shakes, eating an extra can of beans somewhere during the day etc.
I have NO reason to be certain about this tho. Just my gut telling me this.

rob_in_korea
12-03-10, 9:40 am
Thanks Thrawn. That is great advice. I have been wondering if my body just got used to the meals. I also threw in more dirty calories this week.

My lower back strain is odd, there was absolutely no pain last night doing front squats. However, today later in the afternoon it started to tighten up. I'll be careful with it.

Had a great workout last night.

Week 1 Front Squat
Front Squat: 110x5, 133x5, 155x7
DB Lunge: 30x5(per leg), 30x5, 3-x5, 35x5, 35x5
Cybex Prone Leg Curl: 88x15, 100x12, 100x12, 110x10, 110x10

Tomorrow will be military press.

-Rob

Thrawn
12-05-10, 9:35 am
Good work, Rob! Frontsquats FTW!!!!

Keep me updated on the bodyweight issue!

rob_in_korea
12-07-10, 9:36 am
Thanks Thrawn,

Sorry I haven't been around for a few days. I've been quite busy.

I had a great couple of workouts over the last few days. My weight is finally starting to head in the right direction again. Following Thrawn's advice plus throwing in more dirty calories has helped and I feel great.

The lower back strain is still there but it's not nearly as bothersome as last week.

Here are the workouts:

Saturday Night
Week 1 Military Press
Standing Military Press: 90x5, 100x5, 110x5
Dips: 15(with 50lbs assistance), 12(40lbs), 12(30lbs), 10(20lbs), 10
Pullups: 10, 10, 10, 10, 6<--last set I attempted to do them maintaining my legs parallel to the floor.
Standing EZ Overhead Tricep Extension: 22x10, 33x10, 44x10, 55x10

I haven't done overhead tricep extensions in ages. My shoulder felt fine but I didn't want to push things to quickly.

Sunday Afternoon
I went to the gym on the US Military Base but the rack was tied up (at least the guy was squatting). I attempted to do deads, but in the very bottom position my back felt strange. I then attempted smith machine rack pulls which I've never done. I didn't like the feeling there....not from my back but in general.
So I ended up using a plate loaded shrug machine. I really underestimated how much I could do....lol. I will not be doing those this week, I'll return to rack pulls.

Week 1 Rack Pull
Plate Loaded Shrug (neutral grip; set just below knee height or around 2nd pin of a rack): 290x5, 380x5, 470x15
Hypers: 12, 12, 12, 12, 12
Hanging Leg Raise (Wendler Style): 7, 5, 5, 4, 3

Tonight
Week 2 Incline Barbell Bench Press
Incline Barbell Bench Press: 128x3, 140x3, 160x8
Flat DB Bench Press: 50x12, 55x12, 60x10, 65x10, 75x10
Barbell Row (underhand grip): 128x10, 128x10, 172x10, 221x10, 260x8
EZ Curl: 66x10, 66x10, 66x10
DB Hammer Curl: 45x10

I will say that this is the strongest I've been at this bodyweight. I don't think I've ever rowed 260 for that many reps without straps. As far as benching I am doing bench now with my hands closer together, I know if I was out wider I could do more weight/reps but closer definitely feels better on my shoulder.

Front Squat will be up either Thursday or Friday.

I'll try to catch up with everyone soon.

-Rob

Thrawn
12-07-10, 3:47 pm
OutSTANDING! GREAT work, Rob! Congrats on that massive rowing, that is a LOT of weight! I would snap in half doing that =)

Glad to hear the bodyweight is on the increase again! Godzilla size is what we are shooting for!

rob_in_korea
12-10-10, 9:41 am
Haha...Thanks Thrawn.

I had an outstanding workout today. Everything felt good.

Week 2 Front Squat
Front Squat: 133x3, 144x3, 166x5
DB Lunge: 30x8(per leg), 30x8, 45x5, 45x5, 55x5
Cybex Prone Leg Curl: 100x12, 100x12, 110x10, 110x10, 133x10

Military Press will be on Sunday.

-Rob

rob_in_korea
12-13-10, 9:38 am
I had a great workout on Sunday.

Week 2 Military Press
Standing Military Press: 90x3, 110x3, 121x3
Dips: 15, 12, 12, 10(with a 22lb plate), 10(+22lbs)
Pullups: 10, 10, 10, 10, 6(+22lbs)
EZ Bar Overhead Tricep Extension: 55x10, 66x10, 77x10, 77x10

Today, I had an awesome workout. My lats were quite sore from yesterday's pullups.

Week 2 Rack Pull
Rack Pull (2nd pin/Just below knee height): 275x3, 320x3, 355x5*
Good Morning: 45x12, 67x10, 67x10, 90x10, 110x8
Hanging Leg Raise (Wendler Style): 11, 8, 7, 7, 5
*I had a technical error..lol...The clip on the right side wasn't working very well and the plates shifted a bit. It threw me off so I stopped. I am guessing I could of done 8-10 reps...oh well...I'll do more next week.

I'll start week 3 either Thursday or Friday.

-Rob

rob_in_korea
12-16-10, 8:56 am
I had an incredible workout today. Everything felt good.

Week 3 Incline Barbell Bench Press
Incline Barbell Bench Press: 140x5, 150x3, 172x8
Flat DB Bench Press: 50x10, 60x10, 65x8, 75x8, 85x5
Underhand Grip Barbell Row: 128x10, 172x10, 221x10, 243x8, 287x3
DB Curl: 30x10, 40x10, 55x6
DB Hammer Curl: 45x10

I am loving this 5/3/1 program. It was definitely a wise choice to switch things up.

Front Squat will either be Saturday or Sunday.

-Rob

rob_in_korea
12-18-10, 3:48 am
I had an awesome workout today.

Week 3 Front Squat
Front Squat: 133x5, 155x3, 177x5
DB Lunge: 30x10(reps per leg), 40x8, 50x5, 60x5, 75x3
Cybex Prone Leg Curl: 88x10, 110x10, 110x10, 132x8, 176x5

Military Press will probably be up Monday or Tuesday.

-Rob

Thrawn
12-19-10, 4:56 am
Excellent couple of workouts, Rob!

Glad to see you like this 5 3 1 and getting some good benefits from it.
Looking strong, buddy!!

rob_in_korea
12-20-10, 8:34 am
Thanks Thrawn.

I had another solid workout today.

Week 3 Military Press
Military Press: 100x5, 111x3, 122x4
Dips: 12(with a 22lb plate), 12(+22lbs), 10(+33lbs), 10(+33lbs), 10(+44lbs)
Pullups: 10, 10, 10, 5(+22lbs), 5(+22lbs)
EZ Bar Overhead Tricep Extension: 77x10, 77x10, 86x8
Flat CGBP: 106x20

Rack Pull will be up on Wednesday.

-Rob

Thrawn
12-21-10, 4:16 pm
DAMN good work, Rob! Impressive dips! Def can see the progress here; you keep hitting nice reps.

rob_in_korea
12-22-10, 8:56 am
Thanks Thrawn.

I had a solid workout today. My back felt a little off on the last set of rack pulls so I only did the one required rep. It was fairly easy though.

Week 3 Rack Pull
Rack Pull (2nd pin; just below knee): 300x5, 342x3, 375x1
Good Morning: 45x10, 90x10, 110x8, 133x6, 155x4<--last set was more of a power good morning
Hanging Leg Raise (Wendler Style): 13, 10, 8, 8, 7

My body weight is still not progressing so well but it has moved up some. I am about 213 right now. So I gained a little less than 3lbs in one month. This is with an average of 3700 calories a day. I think I'll bump up the calories to average 4000 a day and see if I can gain 1lb a week.

I'll probably take off until Sunday or Monday and then start the deload.

-Rob

Thrawn
12-22-10, 5:13 pm
Good and smart work, Rob!

I would advice to bump it up a bit more; 4500 calories.

rob_in_korea
12-27-10, 11:11 pm
Thanks Thrawn. I like your advice.

I was supposed to deload yesterday but had the urge to change things up slightly. I decided to test my one rep max for bench press. I was going to do flat bench but it was being used for a long time so I went with incline.
Then I deloaded the other exercises. I also did more bicep work at the end.'
Maybe a rep PR on the last set of DB Curl.

Week 4 Incline Barbell Bench Press
Incline Barbell Bench Press: 150x1, 195x1, 220x1, 130x15
Flat DB Bench Press: 50x10, 50x10, 65x10
Underhand Grip Barbell Row: 133x10, 177x10, 177x10
DB Curl: 40x10, 50x6, 60x4
Preacher Curl (narrow grip EZ): 44x12, 55x12, 77x10
DB Hammer Curl: 45x10
Bicep Buddies: 44lbs Narrow EZ Curl-----You do 10 reps pass it to your workout partner he/she does 10, then he/she passes it back to you and you do 9, pass it to them, etc...You go from 10 reps down to 1 rep and back up to 10. Torture.

I am fairly happy with the Incline Bench. My previous best was 275 but I was about 20lbs heavier and that was on a normal width bench. By the way, my workout partner did 280x1. He weighs the same as me.

Tomorrow will be deload Front Squat.

-Rob

machineman
12-28-10, 10:11 am
Solid work in here, Rob....keep it up!!!

Thrawn
12-28-10, 4:00 pm
Outstanding work, Rob!! WELL DONE!

rob_in_korea
12-29-10, 7:19 am
Thanks Thrawn and Machineman.

I had a nice and easy deload workout today.

Deload Front Squat
Front Squat: 67x5, 90x5, 110x5
DB Lunge: 30x5(per leg), 40x5, 45x5
Cybex Prone Leg Curl: 88x10, 100x10, 100x10

I may end up doing deload military press tomorrow.

-Rob

Thrawn
12-29-10, 12:33 pm
Enjoy the deload, buddy!!!

rob_in_korea
12-30-10, 8:10 am
Thanks Thrawn. I find the deload to be quite boring.

I had a nice workout today. I decided to throw in more tricep work at the end just to change things up.

Deload Military Press
Military Press: 45x5, 67x5, 90x5
Dips: 10, 10(+22lbs), 10(+22lbs)
Pullups: 10, 8, 6
Standing Tricep Extension (EZ Curl Bar): 66x10, 77x10, 86x8
Rope Extension: 100x12, 115x10, 115x10
Reverse Grip Tricep Extension: 40x12, 55x10, 85x12<--not sure what happened on the last set..a sudden burst of energy...lol.

I finished up with rotator cuff work.

Deload Rack Pull will be maybe Sunday or Monday.

Happy New Year everyone.

-Rob

Thrawn
12-30-10, 5:53 pm
LOL =)
Yes, deloads are boring, but i have learned / forced myself to look upon them as a necessary thing like food. Deload is essential, so you might as well enjoy it like a week of rest. Yup, its lightweight, yes, it will not excite you much. I grant you that =)

Have a great new years eve, Rob!

rob_in_korea
01-04-11, 8:10 am
Thanks Thrawn. I did have a great New Year's Eve. I agree with you regarding the deload....a necessary evil :)

I had an easy workout yesterday. I think I was in the gym for a total of 20 minutes...haha.

Deload Rack Pull
Rack Pull (2nd pin; just below knee height): 155x5, 200x5, 245x5
Good Morning: 40x12, 62x12, 62x12
Hanging Leg Raise (Wendler Style): 8, 5, 5

Tomorrow should restart the next training cycle however my training partner slipped on some ice and caused some minor damage to ligaments near his elbow. He thinks he will be good to go by next week. I don't want to start the next cycle without him, so tomorrow I will do some sort of modified workout.

I'll try to catch up with everyone soon.

-Rob

Thrawn
01-04-11, 5:04 pm
Nice looking deload, Rob!

How about some extra stretching during the time your buddy recovers? It will do your body gooooood.
Cant wait to see the destruction you cause in the next cycle!!

rob_in_korea
01-07-11, 12:37 am
Thanks Thrawn. That is a great idea. I usually stretch after working out and sometimes before I go to sleep. But, I think I could always use more stretching.

I basically did a modified 5/3/1 workout. Instead of 65/75/85 using 5 reps. I did 60/70/80 using 6 reps. I worked out at the US military base gym. Wednesday's workout I did the core exercise with little rest between sets.

Wednesday's Workout - Incline Barbell Bench
Incline Barbell Bench Press: 115x6, 135x6, 155x7
Flat DB Bench Press: 50x10, 60x10, 60x10, 70x10, 80x10
HS D.Y. Row (total weight listed): 90x10, 140x10, 180x10, 180x10, 270x8
EZ Curl (wide): 50x10, 60x10, 70x10, 80x10, 90x10
DB Hammer Curl: 40x10

Thursday - Front Squat
Front Squat: 115x6, 135x6, 155x10
DB Lunge: 30x10(reps per leg), 40x10, 40x10, 40x10, 50x6
Nautilus Prone Leg Curl: 90x10, 110x10, 130x10, 130x10, 150x10

Military Press will probably be on Monday.

-Rob

mcbeast
01-08-11, 10:13 pm
Whats the gym like there? Slight chance I could be headed that way at somepoint in the coming years. My job would take me right around the Seoul area. Overall, whats it like there? Weather, people, etc? Thanks man.

rob_in_korea
01-10-11, 8:35 am
To answer your questions Excessive:
1. Gyms
If you are here working in some fashion for the US government/military then the gyms on base aren't too bad. Osan and Kunsan Air base have the best gyms. Although I heard they have an awesome gym at Camp Humphreys (Pyongtaek) but I haven't been there recently.
If you are talking about Korean gyms, most of them aren't good and are overpriced ($60-100 a month). The gym I go to now isn't too bad, it cost's about $65 a month. The great news is that I am looking to open my own gym sometime early next year, and it will be awesome.

2. Weather
Hot and humid in the summer. The end of June through early August it rains a ton. Winter is cold and windy. Over the last few years Seoul has had colder winters with more snow. Over the last three weeks or so we had one day with a high temperature above freezing (it was 34 degrees-1C) but with the windchill it felt like 25 most of the day. Last night the low temperature was 3(-16C). The best months for great weather are usually May and October.

3. People/City
Seoul city's population is between 10-12 million people (metro pop of ~20million). It is an incredible city with an impressive public transportation system. Obviously with all the people traffic can be hectic at times. It will probably take some getting used to the invasion of personal space..ex: people will often bump into you without saying excuse me or sorry. You'll have to learn not to take it personally. Overall most people are pretty nice especially if you speak even a little Korean. The crime rate is very low. Generally speaking most things are cheap except rent. Rent is incredibly high.

Hope that helps a bit.

I had a solid workout today. My workout partner is going to be out a bit longer due to that injury he sustained when he fell on the ice. As for me, I've been noticing what appears to be forearm tendonitis. It bugs the hell out of me during Row, Pullups, and bicep work. So today I switched back to neutral grip pullups. It still hurt but not as bad as regular pullups.

Week 1 Military Press
Military Press: 90x5, 100x5, 110x6
Dips: 15, 12(+33lb plate), 12(+33lbs), 10(+44lbs), 10(+44lbs)
Close Neutral Grip Pullups: 10, 10, 8(+22lb plate), 8(+22lbs), 10
Decline French Curl: 55x12, 55x12, 55x12, 77x8
Reverse Grip Tricep Extension: 55x10, 70x10, 85x10, 100x10

I may do the rack pull workout tomorrow.

-Rob

rob_in_korea
01-15-11, 3:53 am
Sorry I haven't been around but I've had quite a busy week. As it turn out evidently I don't have forearm tendonitis, I have golfer's elbow. I am trying to avoid exercises that aggravate it. With that being said, I managed to have some great workouts this week.

Tuesday
Week 1 Rack Pull
Rack Pull (3rd pin, right at the top of the knee): 265x5, 310x5, 355x9
Good Morning: 45x12, 55x12, 55x12, 65x12, 90x12
Hanging Leg Raise (Wendler Style; 1:00 min between sets): 10, 7, 6, 5, 5

Thursday
Week 1 Incline Barbell Bench<--I was still sore when I did this workout, but I think it went well.
Incline Barbell Bench Press: 125x5, 145x5, 165x7
Flat DB Bench Press: 50x15, 60x12, 60x12, 70x10, 70x10
HS D.Y. Row (total weight listed; 1:00-1:30 btw sets): 90x10, 180x10, 180x10, 180x10, 270x5
DB Hammer Curl: 45x10

Friday
Week 1 Front Squat
Front Squat: 125x5, 145x5, 165x7
DB Lunge: 35x10(reps per leg), 40x8, 50x6, 60x5, 60x5
Cybex Prone Leg Curl: 88x10, 110x10, 110x10, 110x10, 130x10

On a side note this winter has been brutally cold so far. The high today was 9F(-13C) with a wind chill of -11F(-24C). Tomorrow is pretty much exactly the same.
Today is an off day and tomorrow will probably start week 2 of military press.

-Rob

mcbeast
01-15-11, 9:07 am
Good stuff man. That weather sounds painful! Yikes! Why front squats as a main lift, not back?

rob_in_korea
01-16-11, 8:17 am
Thanks E. I am doing Front Squats because I have this pain in my lower back that gets aggravated when I do regular squats. I may switch back after this cycle and see how it feels.

I had a solid workout today.

Week 2 Military Press
Military Press: 90x3, 110x3, 120x4
Dips: 12, 12(+44lb plate), 10(+44lbs), 10(+44lbs), 10(+66lbs)(PR?)
Pullups (close neutral grip): 10, 10(+22lbs), 8(+22lbs), 8(+22lbs), 8
Standing Overhead Tricep Extension (EZ Curl): 77x10

I finished up with rotator cuff work. I don't know if I mentioned this but the military press is done strict so no leg drive at all and each rep is full (all the way down to the upper chest).

Rack Pull will probably be on Tuesday.

-Rob

rob_in_korea
01-18-11, 8:29 am
I had a decent workout today. I must admit I am not satisfied with my current deadlift/rackpull.
My best's before were:
Deadlift: 495
Rack Pull (3rd pin): 550
The heaviest dead I tried to pull was 515 but dropped it below my knees.
Right now I am not sure I could dead 405.
Now I know that those bests were at a weight of about 235lbs. Right now I fluctuate between 212-215lbs and I realize that basically almost all of 2010 I didn't lift heavy due to my shoulder injury. So I am sure that those two factors play into this....not to mention that the right side of my lower back has been bothering me. Once the cash starts flowing in again I will go and get it looked at.
Anyway, I know that it will eventually go back up, I just need to be more patient.

Week 2 Rack Pull
Rack Pull(3rd pin;top of knee): 285x3, 330x3, 375x5
Good Morning: 40x12, 60x12, 60x12, 60x12, 85x10
Hanging Leg Raise (Wendler style; 1:00 min btw sets): 8, 7, 5, 5, 5

Thursday will probably be Incline Bench.

On a side note, next Monday I am going to attempt the ballsiest thing I've ever done to get our business going great again. I am nervous just thinking about it but it will be fun.

-Rob

rob_in_korea
01-20-11, 9:16 am
I had an awesome workout today. Everything felt great. It's surprising because I only slept about 5 hours last night and I missed a few meals but I was focused in the gym. I think my business decision has spread to other areas of my life. I feel very fired up.

Week 2 Incline Barbell Bench Press
Incline Barbell Bench Press: 130x3, 150x3, 175x7
Flat DB Bench Press: 60x12, 60x12, 75x10, 75x10, 80x10
HS MTS Row (total weight listed): 155x10, 175x10, 175x10, 200x10, 220x10
DB Hammer Curl: 50x10

I've also decided in the next three years I will compete in a bodybuilding competition (have no idea if Korea let's foreigners into the comps), a powerlifting meet, and an MMA fight.
Also, after reading something Machine posted in his journey about mini-cycles (bulking/cutting) I am also rethinking my approach to bulking and cutting. So instead of doing 4-6 months of bulking followed by 2-3 months of cutting I think I'll do 2-2.5 months of bulking followed by a month of cutting or something like that. As mentioned I am fluctuating between 212-215lbs and I think my bodyfat percentage is 13-15% at the moment. My overall goal (as far as health/looks go) is to maintain 220lbs at 10-12% so I am not far off. Of course I also have goals for my lifts as well.

Tomorrow will probably be Front Squat.

-Rob

Ed Eliason
01-20-11, 9:27 am
Now I know that those bests were at a weight of about 235lbs. Right now I fluctuate between 212-215lbs and I realize that basically almost all of 2010 I didn't lift heavy due to my shoulder injury. So I am sure that those two factors play into this....not to mention that the right side of my lower back has been bothering me. Once the cash starts flowing in again I will go and get it looked at.
Anyway, I know that it will eventually go back up, I just need to be more patient.

-Rob

I also spent a good part of 2010 on the sidelines due to injury. Lost some weight and got pretty weak. Your right it will go back up. All it takes is patience and hard work. Keep up the good work.

rob_in_korea
01-23-11, 5:16 am
Thanks for the support Ed.

I had a solid workout on Friday.

Week 2 Front Squat
Front Squat: 130x3, 150x3, 175x7
DB Lunge: 35x10(reps per leg), 50x6, 50x6, 50x6, 65x5
Cybex Prone Leg Curl: 110x10, 110x10, 110x10, 110x10, 133x10

Yesterday and today were off days. Tomorrow will start week 3 with Military Press.

Tomorrow also starts day 1 of my new aggressive business plan. Basically I am going to walk into small to medium sized Korean companies (some foreign companies as well) and ask to speak with the CEO, COO, CFO, etc.. without an appointment. Then within 5 minutes I am going to try and sell them one of our corporate programs. The tentative plan is to only go to companies where I can find the executive's names and some info about the company. I plan on hitting 5-10 companies a day. I am nervous as hell, but it should be fun.

-Rob

Thrawn
01-23-11, 5:43 am
You are doing some gooooood work, Rob!
I sure hope that backproblem gets sorted out. Are you able to do hyperextensions? Those have helped me a lot when my back has been in trouble. Great range of motion, no large riskfactor involved doing them.

You are a gutsy man with your business plan. I would be too scared to do it, but i know YOU will do it and give it your best, Rob!! Good luck with that, i hope you can land some good business!!

Themostocles
01-24-11, 6:59 am
Thanks for the support Ed.
Basically I am going to walk into small to medium sized Korean companies (some foreign companies as well) and ask to speak with the CEO, COO, CFO, etc.. without an appointment. Then within 5 minutes I am going to try and sell them one of our corporate programs. The tentative plan is to only go to companies where I can find the executive's names and some info about the company. I am nervous as hell, but it should be fun.


Just act like you know what you are doing and are in charge and you will be fine ;) It how I seem to get by lol. I have no idea whats going on in here any more, but above tactic also works in this situation. Good work Rob

rob_in_korea
01-26-11, 5:50 am
Thanks Thrawn, and welcome back T.

I will say on Monday when I showed up to the first company I wanted to run away, but I knew I had to do it.
So I've attempted to go to 15 companies.
Stats:
I've sat down and talked with people at 5 of them.
At 4 companies the people I wanted to speak with weren't there so I left my card.
5 others I simply couldn't find the location of the buildings.
The last one I didn't meet with any executives but his employees seemed like they wanted to kill me...lol.

Out of the five I talked with, one is 90% potential and the other is 50%. All in all pretty good. Tomorrow and Friday I'll be going to more places. One thing I will say is walking around for 4-5 hours in the cold (~15F/-10C) is a bit draining.

Anyway, I had some great workouts on Monday and Tuesday.

Monday
Week 3 Military Press
Military Press: 100x5, 110x3, 135x2.5<--If I used leg drive I could have done a few more, but it's supposed to be strict.
Dips: 10(+44lb plate), 10(+44lbs), 8(+44lbs), 8(+44lbs), 8(+88lbs/rep PR)
Close Neutral Grip Pullups: 10, 6(+33lb plate), 6(+33lbs), 6(+33lbs), 14
CGBP: 110x15<--just testing it out/still slightly painful.

I had to change up Tuesday's workout because the rack was being used the entire time. Ideally I would have rested a day before doing this workout because I was slightly sore but because of my schedule this week I had to get in and knock it out. I decided to play around with deadlifts just to see how my lower back felt. Everything felt pretty good.

Tuesday
Week 3 Rack Pull changed to Deadlift
Deads: 260x5, 310x5, 310x6, 220x15
Good Mornings: 40x10, 60x10, 85x8, 85x8, 85x8
Hanging Leg Raise (Wendler Style): 8, 6, 5, 5, 5

Today was off and tomorrow will be Incline Bench.

-Rob

Themostocles
01-26-11, 5:56 am
Im assuming you are doing 5/3/1, if Im wrong correct me.... You can actually substitute a couple different types of presses instead of just strict militaries ones. As long as you do the same one throughout several cycles. If you are interested I can dig out the article that lists them. But great work, how are you liking the program?

rob_in_korea
01-27-11, 8:51 am
You are correct T. I am doing 5/3/1. I haven't switched from strict militaries because I haven't stalled on them. Maybe next cycle I'll do push press or something. I am loving the program.

I had an awesome workout today. Everything felt right. I was surprised because I went into the workout still sore from the other day.

Week 3 Incline Barbell Bench
Incline Barbell Bench Press: 150x5, 175x3, 195x2*
Flat DB Bench Press: 60x10, 75x6, 85x5, 90x8(Rep PR?), 60x16
HS MTS Row (total weight listed): 180x10, 220x6, 245x5, 265x5, 220x10
DB Hammer Curl:60x8(Rep PR)

*I could of done 3-4 reps but I screwed up on the first rep. It was an amateur mistake, I lowered the bar way to high...almost to my neck...lol.

Saturday will probably be Front Squat.

-Rob

Thrawn
01-27-11, 5:23 pm
Outstanding work, Rob!! And i am also referring to the work outside of the gym =) You got some good courage to do that. You are an impressive character, in and out the gym. Honored to have you around, big man.

T o m m Y
01-27-11, 5:27 pm
5/3/1? good shit man..
niCee pressing..

Themostocles
01-28-11, 2:03 am
Great PRs rob!

rob_in_korea
01-31-11, 9:43 am
Thanks for the support everyone. It's good to have you on board Tommy.

I didn't have time to get to the gym over the weekend so I went tonight. The rack was tied up the whole time so I did Smith Machine Front Squat. That last set is a rep PR but I don't know if it counts because it was on a Smith Machine.

Week 3 Front Squat---changed to Smith Machine Front Squat
Smith Machine Front Squat (assuming bar weight of 15lbs): 150x5, 170x3, 195x3(kind of a Rep PR)
DB Lunge: 30x10(reps per leg), 45x5, 45x5, 60x3, 80x2(PR?)
Cybex Prone Leg Curl: 110x10, 110x10, 130x8, 150x6, 175x4

A pretty great workout overall, I just wish I could have done Barbell Front Squats.

The Lunar New Year holiday starts here on Wednesday so I'll be at my in-laws place for the next few days. My workout partner is on vacation so I'll do a modified 5/3/1 routine for the next two weeks. The next workout will probably be on Saturday or Sunday.

-Rob

J Wong
01-31-11, 10:06 am
Just caught up in here. Good work man, it's nice to see that you are running a proven program.

Themostocles
01-31-11, 11:01 pm
They werent curling in the rack were they? O.O

And still a nice PR, enjoy the holiday

rob_in_korea
02-06-11, 6:37 am
Thanks T and boom. The holiday was good, I ate a ton.

As I mentioned the next week or so will be a modified 5/3/1 routine. I had a great workout today.

Military Press (had to clean the first rep because the rack was taken): 90x10, 90x10, 110x7
Seated DB Overhead Press: 45x10, 45x10, 55x5
Dips-superser(ss)-DB Lateral Raise: 10-ss-15x10, 10(+44lbs)-ss-15x10, 6(+88lbs)-ss-15x10
Close Neutral Grip Pullups: 10, 10, 8, 8, 8
Rope Pulldown: 85x10, 100x10, 115x10

I finished up with rotator cuff work.

Tomorrow may be Deads or Rack Pull. I'll try to catch up with everyone soon.

-Rob

Themostocles
02-06-11, 11:39 pm
Eating a ton is just a re-fuel, not pigging out at all >>

rob_in_korea
02-07-11, 7:06 am
Thanks T. I like the way you think...haha.

I had an okay workout today. I was sore from yesterday's workout....or at least my lats were...so maybe I should have waited. The last set of deads I stopped because I had an uncomfortable feeling in my right side lower back area. Actually it's more like where the hips and lower back meet. No sharp pains or anything like that, just a strange feeling.

Deadlift: 220x10, 260x10, 310x4
Hypers: 12, 12, 12, 12, 10(with a 22lb plate held on my upper back)
Hanging Leg Raise (Wendler style): 7, 6, 5, 5, 5

I have an incredibly important meeting tomorrow that could bring in some solid business. It should be fun.

Tomorrow is an off day and Wednesday will be Bench.

-Rob

Themostocles
02-07-11, 7:12 am
Hope the meeting goes well and the back feels better.

If its the same feeling i get, I get it alot post workout... seem to go away on its own. Stretching and foam rolling seem to help

rob_in_korea
02-09-11, 7:51 am
Thanks T. I think the stretching is helping, but I think I need to go to a chiropractor and get it taken care of. That meeting went well. I also had another very important meeting early this morning and it went great.

I had an awesome workout today. I've been quite busy the last few days so I've had about 12-14 hours of sleep in 3 days. I was tired as hell today and still slightly sore but I felt like going a bit heavier.

Flat Barbell Bench: 135x5, 175x2, 220x1, 240x1, 150x14(Rep PR?)
Incline DB Bench Press: 40x12, 50x10, 50x10, 60x8, 65x10
Seated Low Cable Row (close neutral grip): 100x10, 120x10, 140x10, 160x10, 180x10, 200x5
DB Curl: 30x10, 40x8, 45x5
Reverse Grip EZ Curl: 55x10

I ran out of energy on the low cable row sets.
I am pleased with the benching. My right lat cramped a bit on the 240x1, probably because my lats were still sore and the benches are narrow. Since I switched to benching with a closer grip my overall one rep max has dropped but my shoulders feel great. I think the weight is slowly starting to go back up, I think I could have gotten 250x1 today. On a normal width bench maybe 265? I'll test it out again in a few months.

Tomorrow is an off day and Friday will be some sort of Squat.

-Rob

Themostocles
02-09-11, 8:00 am
Great work Rob! How do wide do you think your benches are? Mine are a couple inches narrower than comp width, and Ive always wondered how big a difference it makes. And how wide grip on the bar? Just curious

rob_in_korea
02-09-11, 8:24 am
Thanks T. I measured them before and there is a 4-5 inch difference between my regular gym and the base gym (they have the Hammer Strength benches). I am not sure how wide a comp bench is. I've definitely noticed a difference although I can't say how much it makes. I guess how big a difference would depend on how wide you are.

As far as grip, we don't have the usual olympic bars at my regular gym so I can't explain where my hand placement is on those. But my grip is slightly wider than shoulder width.

I hope some of that makes sense.....lol.

-Rob

Themostocles
02-10-11, 1:28 am
Complete sense lol

rob_in_korea
02-11-11, 7:08 am
I had a solid workout today. I decided to see how normal squats felt on my back and they went well. I used a close stance and went ATG. I tried to do Leg Press but it made that area near the top of the hip/lower back uncomfortable so I switched to lunges.

ATG Squat: 135x10, 135x10, 150x12
DB Lunge: 30x10(reps per leg), 30x10, 40x8, 40x8, 40x8
Cybex Prone Leg Curl: 88x12, 100x10, 110x10, 110x10, 110x10
Barbell Shrug: 135x10, 175x10, 220x12

I threw in shrugs just because I haven't done them in months.

Military Press will either be Sunday or Monday.

-Rob

Themostocles
02-11-11, 7:14 am
LOL, I was wondering how the shrugs figured in there. Hope the hip issue clears up, but way to get it done anyway. Have a great weekend, Rob

Thrawn
02-12-11, 8:45 am
Outstanding couple of workouts, Rob! Your benching is coming along very very nicely! Impressive =)

Hope your back / hip area problem heals soon, glad to hear it isnt holding you back too much.
Train safe, buddy!

rob_in_korea
02-15-11, 10:05 am
Thanks T and Thrawn.

I had some outstanding business meetings today. We are very close to closing some deals with a few companies. That means I'll actually be able to buy things again...lol.
I don't know if I mentioned this, but basically the only supp I am taking now is Pak and it's about every other day to make it last longer. I am also taking some Real Gains/Protein once in a while. For pre workout I am taking some expired energy/creatine powder from that someone gave me.

Yesterday I decided to play around with doing push press instead of strict military press. Everything went well. I'll return to the normal 5/3/1 schedule next week.

Monday
Push Press: 90x5, 110x1, 135x1, 155x1, 110x8
Seated DB Military Press: 45x10, 55x8, 40x18
Dips: 10(+44lbs), 10, 10
Close Neutral Grip Pullups: 10, 10, 10
Lat Pulldown: 130x15
EZ Tricep Extension: 85x12, 100x10, 130x10

I finished up with rotator cuff work.

The 155 push press went up well. My energy levels felt down the entire workout which is why I didn't go higher. Maybe I could have done 170 but I seriously doubt anything higher.

Tuesday
Rack Pull (1st pin, mid-shin height): 200x8, 220x8, 265x15
Hypers: 10, 10, 10(+10lb plate), 10(+10lbs), 10(+10lbs)<--plate held on upper back area
Hanging Leg Raise (Wendler style): 7, 6, 5, 5, 5

The lower back/hip area felt okay. Although, it's a bit tight now.

I should mention both of these workouts were done on a serious lack of sleep. Monday I had about 4.5 hours and Today about 3 hours.

I'll catch up with everyone soon. I am like a zombie at the moment, so I am off to bed.

-Rob

Themostocles
02-16-11, 1:40 am
Hope you can close those deals as soon as possible... and Ive been really stingy on my supps lately. Not taking a single animal product atm, though several universal

rob_in_korea
02-17-11, 8:18 am
Thanks T. We are so close on these deals, I can taste it and it tastes great...lol.

I had a great workout today. I didn't have a spotter so I didn't go as heavy as planned.

Flat Barbell Bench Press: 130x8, 150x8, 175x10
Incline DB Bench Press: 45x10, 55x10, 55x10, 60x10, 45x15<--my energy levels crashed after the 3rd set
Overhand Grip Barbell Row: 135x10, 135x10, 175x10, 175x10, 135x20
EZ Curl (Wide/outer grip): 55x10, 66x10, 77x8
DB Hammer Curl: 40x8

Squats will be up om Saturday or Sunday. Regular 5/3/1 will probably start next Wednesday.

-Rob

Themostocles
02-18-11, 2:05 am
NO spotter is no excuse lol... When the bar is crushing your rib cage it means you only got two reps left

rob_in_korea
02-25-11, 5:21 am
Haha...Thanks T. I am so glad you came back...lol.

Sorry for my absence. I've been busy with meetings and then Monday through Wednesday I wasn't feeling too great. I had flulike symptoms.

Here are my past two workouts:

Sunday
ATG Squat: 135x8, 135x8, 180x10
DB Lunge: 50x5(reps per leg), 50x5, 50x5, 50x5
Cybex Prone Leg Curl: 90x12, 110x10, 110x10, 110x10, 110x10

The next day that lower back/hip area was bugging me.

I went to the gym on Thursday because I was feeling better, so I just did a few different things.

Thursday
Flat DB Bench Press: 55x8, 65x8, 80x12
T-Bar Row(bar in corner): 2platesx10, 2.5platesx10, 3platesx10
DB Curl: 35x10, 40x8, 45x7
21's: 55x21
Rope Hammer Curl: 70x10, 85x10, 115x10, 55x18

I figured I hadn't done serious bicep work in awhile, so that's why I did more than usual.

The real 5/3/1 will start again on Sunday or Monday with military press. The reason why I am not sure of the day is because the gym I use is now closed every other Sunday so I need to find someone to get me on the US military base.

By the way, I no longer have Animal Pak so I am taking a slightly expired woman's mult-vitamin...lol. I hope those proposals get accepted soon.

-Rob

Themostocles
02-25-11, 5:48 am
LOL, I had to go look to see what I said, I had forgot >>

Great couple of workouts considering the circumstances. Keep feeling better

rob_in_korea
02-28-11, 7:21 am
Thanks T.

I was feeling a little sluggish today, but I still managed to have a decent workout.

Week 1 Military Press
Standing Military Press: 90x5, 110x5, 110x7<--couldn't go up without going over, so stuck with 110lbs.
Dips: 10, 10, 10, 10(+44lbs), 10(+44lbs)
Pullups: 10, 10, 10, 8, 6
Cable Tricep Extension (EZ attachment): 85x10, 115x10, 145x10, 145x18(Rep PR?)

Tomorrow will probably be Rack Pull.

By the way, the Forum has been incredibly slow for me the past couple of weeks so if I haven't checked up on you I apologize.

-Rob

Ed Eliason
02-28-11, 9:02 am
Wow that's alot of pullups! Nice work!

Themostocles
03-01-11, 2:31 am
It slows down about that time every night lately, I cant even get refreshes at a decent rate

Great work, and congrats on the possible PR

Thrawn
03-02-11, 11:09 am
It slows down about that time every night lately, I cant even get refreshes at a decent rate

Great work, and congrats on the possible PR

Agreed on all accounts:
- great work!
- the forum is VERY slow

rob_in_korea
03-03-11, 8:11 am
Thanks for the support everyone.

Quick update on the lower back/hip situation: One of my clients is my wife's personal trainer. She is one of the few trainers I would actually pay (plus she's was an Olympic athlete). < I forgot to mention a few months back my wife went on her first intense cut. She went from 21% to 11% bodyfat. Awesome work, maybe I'll post pics later.>
Anyway, back to my client, so she thinks she may know what the hip/lower back problem may be. I have slight scoliosis (I was born with it). She showed me this diagram which shows the areas of the body that are normally weak and parts that are tight in people with scoliosis.
We are going to discuss it more next Monday.

With that being said, I had an okay workout on Tuesday. I lowered my one-rep max significantly in order to do more reps.

Week 1 Rack Pull
Rack Pull (1st pin; mid-shin height): 220x5, 265x5, 290x10
Good Mornings: 45x12, 45x12, 65x12, 65x12, 90x10
Hanging Leg Raise (Wendler Style): 7, 6, 6, 5, 4

I had a great workout today. I had no spotter so I didn't push things too much. I know I said this before, but I am loving the closer grip for benching. It doesn't bother my shoulders at all.

Week 1 Flat Barbell Bench
Flat Barbell Bench Press: 150x5, 175x5, 195x5
Incline Barbell Bench Press*: 110x10, 135x10, 135x10, 135x10, 145x7
Barbell Row (overhand grip): 135x10, 135x10, 180x10, 180x10, 220x8
Incline DB Curl: 30x10, 30x10, 35x7
DB Hammer Curl: 40x8
*I was supposed to do Incline DB Bench Press, but I didn't have time to wait.

I am not taking any multivitamins now because I think the Iron content is too high in the women's one I was taking.
Being without Animal Pak (or multivitamins in general) I think is having some effect on my energy levels.

Saturday will be Squat.

-Rob

rob_in_korea
03-06-11, 2:32 am
I had a solid workout yesterday. I had a business meeting the night before that involved some serious alcohol consumption. So I was a bit hungover for the workout.

I lowered my one rep max because of the lower back/hip thing and I took it relatively easy.
Squat stance was feet close together.

Week 1 Squat
ATG Squat: 150x5, 180x5, 200x6
Cybex Plate Loaded Leg Press: 2ppsx15<--done slowly, but felt some discomfort
DB Lunge: 40x8(reps per leg), 40x8, 40x8, 50x5
Cybex Prone Leg Curl: 90x10, 90x10, 90x10, 90x10, 110x8
Chinups: 12

I decided I want to increase my pullup/chinup ability so I will throw in random sets here and there.

Tomorrow will start Week 2 with Military Press.

-Rob

Themostocles
03-06-11, 11:47 pm
The chin ups are definitely a challenge! And hope the discomfort lessens quickly

rob_in_korea
03-07-11, 9:17 am
Thanks T.

Well it appears that I have 100% landed one corporate coaching contract and two others are 90% done. This is outstanding news because these initial contracts will pave the way for serious corporate work. I still have three other contracts that I would estimate are 70% closed.

With that being said I should be getting some Animal Pak tomorrow or Wednesday. I've never been so excited to take a multivitamin...lol.

I had a great workout today.

Week 2 Military Press
Military Press: 100x3, 110x3, 120x6
Dips: 10, 8(+44lb plate), 8(+44lbs), 8(+44lbs), 6(+66lbs)
Pullups: 10, 8, 8, 8, 6(+22lb plate)
Overhead Tricep Extension (EZ Curl bar): 65x10, 65x10, 65x10, 55x22(Rep PR??)

I finished up with rotator cuff work.

Tomorrow or Wednesday will be Rack Pull.

-Rob

J Wong
03-07-11, 10:28 am
Congrats on the contracts, and solid training in here man. Keep it up

Themostocles
03-08-11, 12:24 am
Congrats on the PR in life and career ;)

rob_in_korea
03-08-11, 9:56 am
Thanks boom and T.

I had an awesome workout today. For some reason the hip/lower back discomfort went away during the workout.

Week 2 Rack Pull
Rack Pull(1st pin; mid-shin height): 245x3, 275x3, 310x15
Good Mornings: 40x12, 40x10, 65x10, 65x10, 105x8<--done slowly, focusing on strict form
Hanging Leg Raise (Wendler style): 8, 8, 8, 6, 9<--had extra energy on the last set..lol.

I am very pleased with the rack pulls......actually it may be a rep PR from that pin. My 1st pin pull and deadlift have always been almost identical and I would guess I had 2-3 reps left in me.
That is also the most total reps I've done on those hanging leg raises.

Bench will be on Friday.

-Rob

Themostocles
03-09-11, 12:22 am
THose hanging leg raises are tough! So that many reps is pretty killer

Mr.X
03-09-11, 12:29 am
sick good morning weight

rob_in_korea
03-14-11, 10:14 am
Thanks T, and welcome aboard Mr. X.

Sorry I haven't updated recently but I've been quite busy.

Here are the workouts:

Friday
Week 2 Chest
Flat Barbell Bench Press: 160x3, 180x3, 195x4
Incline DB Bench Press: 50x10, 55x8, 60x8, 65x8, 75x6
Barbell Row (Overhand Grip): 135x10, 175x8, 175x8, 200x8, 230x6
DB Curl: 35x10, 40x8, 45x6
DB Preacher Hammer Curl: 30x10

I don't know what happened on flat bench. I did 5 easy reps with the same weight the week before. I stopped at 4 because I think on the 5th I would have needed a slight spot. I am not worried about it though probably just a combination of factors.

Saturday
Week 2 Squat
ATG Squat: 155x3, 175x3, 135x12
DB Lunge: 35x10(reps per leg), 40x8, 45x7, 30x10, 30x12
Cybex Prone Leg Curl: 90x10, 90x8, 100x8, 110x8, 130x6
Chinups: 18

My hip area started killing me on the second set of squats which is why I decided to drop the weight for the last set. During the first few reps with 135 my hip area was still hurting and then I put my feet very close together (less than 12 inches between the heels) and it felt better. The last two days it has been annoying.

Monday
Week 3 Military Press
Military Press: 100x5, 110x3, 135x5<--I used some leg drive on the last two reps
Dips: 8, 6(+44lb plate), 6(+44lbs), 5(+88lbs), 28(Rep PR??)
Pullups: 8, 6(+22lb plate), 6(+22lbs), 4(+44lbs), 13
DB CGBP: 30x10(5 second negatives), 65x6<---I decided maybe this wasn't the best exercise because I don't need any more shoulder injuries so I switched to:
Some DB Tricep Exercise: 25x8, 30x6

I finished up with a lot of rotator cuff work.

I was very pleased with this workout. I almost passed out after that last set of dips...haha. I really wanted to do 30.

Rack Pull will be on Wednesday.

I'll try to catch up with everyone soon.

-Rob

Mr.X
03-14-11, 11:33 pm
maybe the flat bench is more to do with your food intake, what was your diet for this training week?

Themostocles
03-15-11, 1:11 am
Just remember that the body cant distinguish between different types of stress, whether physical, mental or emotional. So it'll always take its toll on you, but great job pushing through. And the dips almost made me lose it a little lol

rob_in_korea
03-15-11, 3:40 am
Thanks T and X. My diet the few days before that workout wasn't great. I was barely getting enough calories just to maintain my weight. Plus my wife started cutting again so I've been eating a lot of chicken breast and sweet potatoes...not exactly bulking food...haha.

I decided to go and hit Rack Pulls today. I had an awesome workout which is great because my lats were starting to get sore from yesterday's workout. I am fairly sure I hit a rep PR for rack pulls (from the 1st pin). I found out how to do these so my hip area doesn't bother me and I also learned some stretches that look like they help.

Week 3 Rack Pull
Rack Pull (1st pin; mid-shin level): 265x5, 300x3, 330x12(Rep PR?)
Good Mornings: 45x10, 65x8, 75x8, 135x6, 55x16<--really going slow concentrating on form except the 4th set. Those were almost like power good mornings.
Hanging Leg Raise(Wendler Style): 10, 7, 6, 6, 5

I think I had about 1-2 reps left in the tank on the last set of rack pulls.

There was supposedly a radiation warning for Korea for tonight because the winds from Japan were blowing this way. I guess it's been lifted now. Although I am not sure how much of that radiation would actually reach Korea unless all the reactors were leaking radiation. Maybe they were just taking precautions.

Bench will be on Friday.

-Rob

Themostocles
03-15-11, 4:57 am
Congrats on the PR... And not out basking in the radiation hoping for a super power? >>

Ed Eliason
03-15-11, 9:00 am
Congrats on the PR... And not out basking in the radiation hoping for a super power? >>

That was my first thought... radiation could turn you into a super hero...

rob_in_korea
03-19-11, 10:21 am
Haha. Thanks T and Ed. Well I think that was a fake radiation report. The winds almost always blow form West to East so I think we will be okay.

I had two great workouts the last two days.

Last night's workout was surprising because I had only slept for 4 hours and I didn't start the workout until almost midnight (I usually workout at 1pm or 7pm).

Friday Night
Week 3 Flat Bench
Flat Barbell Bench Press: 175x5, 195x3, 220x2
Incline DB Bench Press: 50x8, 60x6, 65x6, 85x3, 50x18
Barbell Row (overhand grip): 135x8, 180x6, 180x6, 265x3, 135x35<--last set were speed reps so the negative was almost the same as the positive
DB Curl: 35x8, 40x6, 50x5
DB Hammer Curl: 35x14

I think my best before on Incline DB was 90's for 3-4 reps so I am getting close.

Saturday
Week 3 Squat
ATG Squat: 180x5, 200x3, 220x6
DB Lunge: 30x8(reps per leg), 40x6, 45x6, 80x2, 30x14
Cybex Prone Leg Curl: 90x8, 100x6, 110x6, 155x8, 100x20
Pullup Variation*: 12, 10
*I have no idea what this is called. Basically you stand under a pull up bar(so if you pulled straight up your head would hit the bar) and put one hand over and one under and pull yourself up to the right, go down, pull up to the left, go down, etc...

My hip didn't bother me today so squats went smoothly.

Korea had it's first yellow dust storm today. It's supposed to be out of here tomorrow evening.

I'll start the deload on Monday.

-Rob

Mr.X
03-19-11, 11:43 am
Haha. Thanks T and Ed. Well I think that was a fake radiation report. The winds almost always blow form West to East so I think we will be okay.

I had two great workouts the last two days.

Last night's workout was surprising because I had only slept for 4 hours and I didn't start the workout until almost midnight (I usually workout at 1pm or 7pm).

Friday Night
Week 3 Flat Bench
Flat Barbell Bench Press: 175x5, 195x3, 220x2
Incline DB Bench Press: 50x8, 60x6, 65x6, 85x3, 50x18
Barbell Row (overhand grip): 135x8, 180x6, 180x6, 265x3, 135x35<--last set were speed reps so the negative was almost the same as the positive
DB Curl: 35x8, 40x6, 50x5
DB Hammer Curl: 35x14

I think my best before on Incline DB was 90's for 3-4 reps so I am getting close.

Saturday
Week 3 Squat
ATG Squat: 180x5, 200x3, 220x6
DB Lunge: 30x8(reps per leg), 40x6, 45x6, 80x2, 30x14
Cybex Prone Leg Curl: 90x8, 100x6, 110x6, 155x8, 100x20
Pullup Variation*: 12, 10
*I have no idea what this is called. Basically you stand under a pull up bar(so if you pulled straight up your head would hit the bar) and put one hand over and one under and pull yourself up to the right, go down, pull up to the left, go down, etc...

My hip didn't bother me today so squats went smoothly.

Korea had it's first yellow dust storm today. It's supposed to be out of here tomorrow evening.

I'll start the deload on Monday.

-Rob

thats some scary shit

best to stay in with the iron :)

rob_in_korea
03-22-11, 10:30 am
Thanks X. Well the yellow dust left me with a pretty severe sore throat....well not just me almost everyone has a sore throat.

I did an easy deload workout today. I threw more triceps at the end.

Deload
Military Press: 40x5, 65x5, 85x5
Dips: 12, 12, 15
Neutral-Grip Pullups: 10, 10, 10
Decline French Curl: 55x12, 55x12, 55x12, 77x8
Rope Extension: 100x10, 115x10, 145x8-drop set-85x10

I finished up with rotator cuff work.

On a side note, it appears that my aggressive business approach is working well. We've signed one contract. Another company sent me a contract today....although they messed up the price....maybe they didn't think I would notice and just sign it...haha. We have quite a few other proposals out and we are waiting to see the results.

Deload Rack Pull may be tomorrow.

-Rob

rob_in_korea
03-24-11, 10:31 am
I had an easy deload workout yesterday.

Deload
Rack Pull: 155x5, 180x5, 220x5
Good Morning: 45x10, 70x10, 90x10
Towel Pullups: 5<--First time trying these I'll definitely be adding them to my routine
Hanging Leg Raise: 5, 5, 5

I'll probably combine the deload for Squats and Bench on Saturday.

-Rob

Themostocles
03-25-11, 2:38 am
Boo to you and doing pullups so easily...

rob_in_korea
03-27-11, 8:17 am
Haha T. My back has always been my strongest bodypart.

I combined the deload for Bench and Squats yesterday due to scheduling issues. My workout partner and I decided to do I heavy set of Incline Bench and to throw is some more bicep work/

Deload
Flat Barbell Bench Press: 85x5, 105x5, 130x5
ATG Squat: 90x5, 120x5, 145x5
Incline Barbell Bench Press: 105x10, 130x10, 195x2
Cybex Prone Leg Curl: 90x10, 100x10, 110x10
Barbell Curl (slightly wider than normal grip): 40x12, 60x10, 70x10, 85x12, 105x6, 85x10, 60x20
DB Hammer Curl: 30x10, 40x8, 55x5

I'll start the next cycle up on Tuesday. The great news is a buddy of mine is giving me some Rage so I'll have a pre-workout boost again. This cycle I'll be doing boring but big for assistance work.

-Rob

Thrawn
03-27-11, 8:34 am
Looking GOOOOOD, Rob! Keep up the good work, my brother!

By the way, i agree with Seth.... I envy your ease with pullups =)

rob_in_korea
03-29-11, 11:22 am
Thanks Thrawn.

Remember, I am not a natural at pullups...lol. I did them often in the military (well when I was stationed at Fort Hood). I also did them a bunch when I was doing MMA training. After my shoulder was back to 100% I made them a priority again. I want to be able to do 12 towel pullups by July.

I had an awesome workout today. I tried about half a serving of Rage today. It was great. The energy rush wasn't too intense. I'll do a full serving tomorrow.

I changed the assistance work this cycle to boring but big. I forgot how tough doing eight sets of the same exercise can be.

Week 1 Military Press
Military Press: 90x5, 110x5, 120x7, 100x10, 90x10, 80x10, 70x10, 70x10
Pullups: 10, 10, 10, 10, 6(+22lb plate)
Standing Overhead Tricep Extension (EZ Bar): 44x12, 66x10, 66x10
DB Kickback: 30x10

Tomorrow will be Rack Pull (or I may do deads).

-Rob

Firedrake
03-29-11, 9:03 pm
Sorry I haven't been around lately, bro -- life's been chaotic. Thanks for stopping by! Great damn work!

Themostocles
03-29-11, 11:22 pm
What kind of grip do you do on your pullups?

Mr.X
03-30-11, 1:40 am
Thanks Thrawn.

Remember, I am not a natural at pullups...lol. I did them often in the military (well when I was stationed at Fort Hood). I also did them a bunch when I was doing MMA training. After my shoulder was back to 100% I made them a priority again. I want to be able to do 12 towel pullups by July.

I had an awesome workout today. I tried about half a serving of Rage today. It was great. The energy rush wasn't too intense. I'll do a full serving tomorrow.

I changed the assistance work this cycle to boring but big. I forgot how tough doing eight sets of the same exercise can be.

Week 1 Military Press
Military Press: 90x5, 110x5, 120x7, 100x10, 90x10, 80x10, 70x10, 70x10
Pullups: 10, 10, 10, 10, 6(+22lb plate)
Standing Overhead Tricep Extension (EZ Bar): 44x12, 66x10, 66x10
DB KICKBACK: 30x10

Tomorrow will be Rack Pull (or I may do deads).

-Rob

30 reps on the kickback?

rob_in_korea
03-30-11, 2:09 am
Sorry I haven't been around lately, bro -- life's been chaotic. Thanks for stopping by! Great damn work!

No worries Jim, I understand. Thanks for checking in.


What kind of grip do you do on your pullups?

Whenever I say pullups, it's overhand grip and if I say chinups, its underhand grip. Of course neutral grip is neutral grip...lol.


30 reps on the kickback?

Sorry for the confusion, that is a 30lb DB for 10 reps.

I am off to a meeting now. I'll hit up some rack pulls immediately after the meeting.

-Rob

rob_in_korea
03-30-11, 9:36 am
I had a great workout today. Rep PR on Rack Pulls. I took a full serving of Rage today. I really liked the energy rush. It wasn't super intense. The only problem was that I had to wait 20 minutes for the rack. I warmed up with deadlifts.

Week 1 Rack Pull
Rack Pull (1st pin; mid-shin height): 230x5, 275x5, 310x16(PR), 265x10, 220x10, 220x10, 200x10, 180x10<--I had to speed up the last three sets due to time.
Hanging Leg Raise (Wendler style): 7, 5, 5, 5, 4

No straps on anything, just chalk. I used a belt on the 3rd set of rack pulls. By the way, I usually pause at the bottom of deads/rack pulls. However, on the 3rd set I did that for the first 6-7 reps and then it was touch and go. I also used touch and go on most of the reps on the last three sets.

Tomorrow is an off day and late Friday night I'll do Bench.

-Rob

Ed Eliason
03-31-11, 7:43 pm
Nice work on those rack pulls. So you like the Rage? I'm real curious to try it out.

T o m m Y
03-31-11, 7:45 pm
good work rob!

rob_in_korea
04-01-11, 1:02 pm
Thanks Tommy and Ed. Rage is awesome. A nice burst of energy early on and then it lasts through the entire workout.

I had an outstanding workout today. The only thing was I started the workout at 11:30pm, so I only took half a serving of Rage.

Week 1 Flat Bench
Flat Barbell Bench Press: 150x5, 185x5, 205x5*, 160x10, 150x10, 140x10, 140x10, 140x10
DB Row: 50x10, 60x10, 65x10, 80x10, 85x10
Barbell Curl (slightly wider grip): 60x12, 70x10, 85x10, 95x6-drop set-40x15
Reverse Grip EZ Curl: 65x10
*I needed a slight spot on the 5th rep.

I finished up with rotator cuff work.

By the way, my back is still sore from all those rack pulls the other day.

Tomorrow is an off day and Sunday will be Squats.

-Rob

Thrawn
04-02-11, 6:13 am
Awesome work, Rob. You are def killing it, my brother. Honest and straight forward workouts. I LOVE it.

rob_in_korea
04-03-11, 8:22 am
Thanks Thrawn. I am just trying to catch up to you...lol.

I had a solid workout today. This was surprising because I had an incredible hangover. Last night I had a business dinner/drinking event. As I was walking to the gym I felt like puking and throughout all the squats my stomach felt uneasy.

Week 1 Squat
ATG Squat: 165x5, 200x5, 220x6, 200x10, 180x10, 155x10 135x10, 135x10
Cybex Prone Leg Curl: 100x10, 100x10, 100x10, 110x10, 120x10
Towel Pullups: 6

The great news is that all this stretching at night is helping my hip/lower back area. So no problem at all today doing squats.

Tomorrow is an off day. Week 2 starts with Military Press on Tuesday.

-Rob

Thrawn
04-03-11, 11:32 am
Amazing work, Rob! Those are a lot of sets and plenty of reps... impressive... that would make me wanna puke without a hangover easily!

Hope you feel better now tho =) Hangovers never are any fun... lol

Themostocles
04-03-11, 10:54 pm
Glad the hip is getting better, and great work!

rob_in_korea
04-05-11, 7:59 am
Thanks T and Thrawn.

I had a great workout today. I have to work on my timing of Rage though because it kicked in on the last set of military press. By the end of the workout, I still wanted to go and lift heavy objects....haha.

Technically I hit a rep PR for military press but I had to push press the last two reps so I don't know. I think I also hit a rep PR for Overhead Tricep Extension (EZ Curl).

Week 2
Military Press: 100x3, 110x3, 120x8(PR), 100x10, 90x10, 80x10, 80x10, 80x10
Pullups: 8, 8, 8(+22lb plate), 7(+22lbs)
Towel Pullups: 5 -drop set- Regular Pullups: 3
Overhead Tricep Extension (EZ Curl Bar): 65x10, 75x10, 75x10, 65x18(PR?)
DB Kickback: 30x10

I finished up with rotator cuff work.

Tomorrow will be Rack Pull.

-Rob

Ed Eliason
04-05-11, 9:21 am
Great work on the overheads! PR's are what it's all about!

Themostocles
04-06-11, 12:18 am
Damn, those are some nice PRs! And, how is the military feeling? Im surprised with your tricep strength you arent doing more yet

rob_in_korea
04-06-11, 9:46 am
Thanks Ed and T.

Military Press (Shoulders in general) are my weakest area. I think the 7-8 months of lifting lighter weights to heal my shoulder didn't help the strength situation. The other thing is I never really focused on standing military press, especially not doing full reps (ie. coming down to he upper chest on every rep). So it's almost like starting from the beginning. It will catch up eventually.

On a side note my weight finally started moving up. I am now about 218lbs.

I had an awesome workout today. I timed the Rage perfectly today, it kicked in just as I was doing the first working set.
Rep PR: Rack Pull(from the 1st pin).

Week 2
Rack Pull(1st pin; mid-shin height): 255x3, 290x3, 320x16(PR), 290x10, 265x10, 245x10, 220x10, 220x10
Hanging Leg Raise (Wendler style): 6, 5, 5, 4, 4

The boring but big rack pull sets were a bit of a challenge. For the 3rd set of rack pull I did normal reps for the first 10. The last 6 were touch and go.

Tomorrow is an off day and late Friday night will be Bench.

-Rob

Themostocles
04-06-11, 10:32 pm
Itll definitely catch up! And way to slam those rack pulls for a massive PR!

rob_in_korea
04-08-11, 1:04 pm
Thanks T.

I had a great workout today. I switched up my bench form to a more powerlifting style bench...although I still kept my grip in close because it feels nice on my shoulders. The only drawback to this workout was it started at midnight and my back was still a bit sore from the rack pulls.

Possible Rep PR's: Bench, Hammer Curls

Week 2
Flat Barbell Bench Press: 160x3, 185x3, 215x3*, 185x10(PR?), 160x10, 150x10, 150x10, 150x10
DB Row: 75x8, 85x8, 90x8, 100x8, 100x8
Barbell Curl (slightly wider grip): 60x10, 75x8, 85x8, 115x4-drop set-EZ Curl: 66x8
DB Hammer Curl: 40x12(PR), 60x3
*slight spot on the third rep, my right lat cramped up

I am still wondering about how much the narrow bench affects my bench (not to mention the bars are different). I'll get to the military base one of these days and test it out.

Overall pretty pleased with this workout. Obviously the 215x3 is no PR but considering that is about my bodyweight, the reps were solid, and it's the most reps I've done with that weight since I injured my shoulder it felt good.

Depending on my schedule I may hit the gym tomorrow and do Squats, if not I'll do them on Monday.

-Rob

Themostocles
04-08-11, 8:35 pm
Bench is always my hardest lift to judge progress on, even when my reps get higher I feel like Im slacking on it. But, as always, we'll both keep grinding, solid work Rob

rob_in_korea
04-10-11, 5:19 am
Thanks T. I know what you mean. I think the new form will help things out a bit.

I went in yesterday and did Squats. The workout had the potential to not be great, but thanks to Rage it turned out quite well.

Week 2
ATG Squat: 180x3, 210x3, 230x7, 200x10, 180x10, 180x10, 155x10, 155x10
Cybex Prone Leg Curl: 100x8, 110x8, 120x8, 130x8, 155x8

My workout partner thinks I had at least 3 more reps in me on the third set. I am thinking 1-2 more.

I am thinking I'll have to start week 3 tomorrow. Military Press is up next.

-Rob

Thrawn
04-10-11, 7:39 am
Great workouts, Rob. Looking STRONG.

Tweaking the benchpress can be frustrating, right? lol, i know all about it. Just keep at it, one day we will find the answers we are looking for!

rob_in_korea
04-12-11, 4:12 am
Thanks Thrawn. It can be a pain switching up form on any exercise, but it's working so far.

I had an awesome workout yesterday. The rack was being used so I had to clean the first rep on every set.
Possible Rep PR's: Military Press.

Week 3
Military Press: 105x5, 115x3, 140x5*(PR?), 105x10, 105x10, 85x10, 85x10, 75x16(PR?)
Pullups: 6, 6, 6(+22lb plate), 6(+33lbs), 10
Incline CGBP (3-4 sec negatives): 85x10, 85x10, 85x10<--just testing this out...haven't done it in ages
Rope Pulldown: 85x10, 115x10, 145x5-drop set-100x8
*I had to push press 2 reps

I finished up with rotator cuff work.

I noticed when I work out by myself I don't rest too much between sets. I timed it to about 1:30 - 2:00. So for the third military press set I purposely rested almost 4 minutes.

I'll catch up with everyone soon.

-Rob

Ed Eliason
04-12-11, 8:56 am
Nice work on the overheads! 16 reps! You'll be feeling that!

Themostocles
04-12-11, 11:23 pm
I timed it to about 1:30 - 2:00. So for the third military press set I purposely rested almost 4 minutes.

Wendler actually recommends 3-5mins, but some sometimes I get fidgety >> Though accessories are free game. And that is some serious reppage... and I may not catch up on pullups anytime soon, but Im hoping to challenge you dip dominance soon lol

rob_in_korea
04-13-11, 2:36 am
Thanks Ed and T. I will not surrender my reign in dips easily T....lol.

I had an outstanding workout today. Rep PR: Rack Pull (from that pin).

Week 3
Rack Pull (1st pin): 265x5, 310x3, 355x10(PR), 310x10, 310x10, 290x10, 265x10, 220x15
Hanging Leg Raise (Wendler Style): 6, 5, 5, 4, 4

For reference: The 1st pin on the rack is about 4 inches (10cm) higher than a normal deadlift. After the fourth set I felt like I was going to puke for the rest of the workout.

The next cycle I'll return to doing normal deadlifts.

Sorry, I haven't caught up with everyone but this week I've been very busy. I'll catch up soon.

-Rob

Themostocles
04-13-11, 2:47 am
That needing to puke feeling... ya, thats your central nerrvous system going 'WTF?' Congrats on pissing it off lol

Thrawn
04-16-11, 3:07 pm
Outstanding sessions, Rob! You are ruling the iron like it should be.

And dont mind if i butt in here, but if there is a dip challenge.... i believe i can entitle that crown too (slapping both Rob and Seth with a rhinestone studded glove)

Mr.X
04-18-11, 3:55 am
Thanks Ed and T. I will not surrender my reign in dips easily T....lol.

I had an outstanding workout today. Rep PR: Rack Pull (from that pin).

Week 3
Rack Pull (1st pin): 265x5, 310x3, 355x10(PR), 310x10, 310x10, 290x10, 265x10, 220x15
Hanging Leg Raise (Wendler Style): 6, 5, 5, 4, 4

For reference: The 1st pin on the rack is about 4 inches (10cm) higher than a normal deadlift. After the fourth set I felt like I was going to puke for the rest of the workout.

The next cycle I'll return to doing normal deadlifts.

Sorry, I haven't caught up with everyone but this week I've been very busy. I'll catch up soon.

-Rob

doing well rob

rob_in_korea
04-21-11, 2:59 am
Thanks T, Thrawn and X. Thrawn I felt that rhinestone studded glove slap all the way over here....lol. I guess we will have a dip challenge.

Sorry I haven't posted in awhile. This week is intensely busy (but good). I had two full day corporate training sessions on Monday and Tuesday. Five hours yesterday and four hours today. The great news is that I was rated very high for the two-day session, so I'll be able to secure more contracts from them in the future.

My last two workouts went great. A couple of rep PRs here and there.

Saturday
Chest Week 3
Flat Barbell Bench Press: 175x5, 205x3, 230x1, 260x1*, 130 (+20-40lbs of chains) x 10, 185x8, 165x10, 165x10, 130x20
DB Row: 75x6, 90x6, 100x6, 120x4, 65x25(PR)<--speed reps on last set
DB Curl: 35x10, 40x8, 50x6
21's (EZ Curl): 80x21 (PR?)
Rope Hammer Curl: 85x10, 100x10, 115x13

*I lowered it way too slow. I needed a spot at the very bottom of the rep, after 3-4 inches I was able to press it myself.

There were some chains lying around so I wanted to try them out, they were fun.

Sunday
Squats Week 3
ATG Squat: 180x5, 210x3, 265x1, 290x1*, 310 (quarter squats x I don't remember), 220x11(PR?), 200x10, 135x25(PR)
Cybex Prone Leg Curl: 90x6, 110x6, 130x6, 180x6(PR?), 110x20
Neutral Grip Pullups: 12
Towel Pullups: 4, 4

*I don't think I went ATG.

Due to my schedule this week I was not able to deload so I will start up again on Saturday.

The plan is to focus on 5-3-1, however I will make it slightly more bodybuilding related.

Ex:
Saturday
Military Press: 5, 5, 5+
Smith Machine Press: 5x10
Dips 3x10
Lateral Raise 1x12
Tricep Work

Or I may do arms on a separate day, it depends on my schedule.

I'll start a mini cut on May 2nd. My weight is almost back to hovering around 220 and I don't know what my bodyfat is at. I would guess about 15%. So I am looking at dropping 10-15lbs and seeing how it goes.

I'll catch up with everyone soon.

-Rob

Themostocles
04-21-11, 3:03 am
Just getting in there is the key... Though why anyone would want to get smaller when they are busy getting stronger, I will never understand =P

Good luck with the contracts

Ed Eliason
04-21-11, 9:15 am
Nice work on the bench and squat! Good luck dropping the body weight. I'm doing the same thing right now. I'm 222 now and my goal is under 200 by June 4th for Higa's strongman contest.

Juggernaut_Jones
04-21-11, 10:01 am
Thanks T, Thrawn and X. Thrawn I felt that rhinestone studded glove slap all the way over here....lol. I guess we will have a dip challenge.

Sorry I haven't posted in awhile. This week is intensely busy (but good). I had two full day corporate training sessions on Monday and Tuesday. Five hours yesterday and four hours today. The great news is that I was rated very high for the two-day session, so I'll be able to secure more contracts from them in the future.

My last two workouts went great. A couple of rep PRs here and there.

Saturday
Chest Week 3
Flat Barbell Bench Press: 175x5, 205x3, 230x1, 260x1*, 130 (+20-40lbs of chains) x 10, 185x8, 165x10, 165x10, 130x20
DB Row: 75x6, 90x6, 100x6, 120x4, 65x25(PR)<--speed reps on last set
DB Curl: 35x10, 40x8, 50x6
21's (EZ Curl): 80x21 (PR?)
Rope Hammer Curl: 85x10, 100x10, 115x13

*I lowered it way too slow. I needed a spot at the very bottom of the rep, after 3-4 inches I was able to press it myself.

There were some chains lying around so I wanted to try them out, they were fun.

Sunday
Squats Week 3
ATG Squat: 180x5, 210x3, 265x1, 290x1*, 310 (quarter squats x I don't remember), 220x11(PR?), 200x10, 135x25(PR)
Cybex Prone Leg Curl: 90x6, 110x6, 130x6, 180x6(PR?), 110x20
Neutral Grip Pullups: 12
Towel Pullups: 4, 4

*I don't think I went ATG.

Due to my schedule this week I was not able to deload so I will start up again on Saturday.

The plan is to focus on 5-3-1, however I will make it slightly more bodybuilding related.

Ex:
Saturday
Military Press: 5, 5, 5+
Smith Machine Press: 5x10
Dips 3x10
Lateral Raise 1x12
Tricep Work

Or I may do arms on a separate day, it depends on my schedule.

I'll start a mini cut on May 2nd. My weight is almost back to hovering around 220 and I don't know what my bodyfat is at. I would guess about 15%. So I am looking at dropping 10-15lbs and seeing how it goes.

I'll catch up with everyone soon.

-Rob

DANG!! Keep up the good work!

Mr.X
04-25-11, 12:36 am
on your bench going from 230 to 260lbs is too much too soon bro it's best to go up slower like just add 10lbs

you could try this to help you improve:

chest week 1

230
230
240

chest week 2

230
240
240

chest week 3

240
240
250

chest week 4

240
250
250

chest week 5

250
250
260

obvisously this is just advice on bench press only and def. include the other exercises ya been doin and im no pro or nothin, but i did this and it helped me to reach 275lbs a while back

good luck man

rob_in_korea
04-25-11, 3:54 am
Thanks for the support everyone.
Thanks for the tip X, that looks like a great idea. The 260 was a more a test of my shoulder than actually doing the weight. A few years ago I did 315 for 1 (and 275x3.5)....of course my bench grip was much wider at the time. I'll be focusing on Incline Bench for this cycle.

My last two workouts went great. I switched back to a more standard bodybuilding routine, not a big deal with shoulders, but for Back it was quite the challenge. A few Rep PRs here and there.

Saturday
Military Press Week 1
Military Press: 100x5, 110x5, 120x10(PR?)
Seated Barbell Overhead Press: 65x12<--felt a little funny on the shoulder
Military Press: 100x10, 90x10, 90x10, 90x15(PR)
Smith Machine Overhead Press (assumed bar weight of 15lbs): 105x8, 130x6, 150x3
DB Lateral Raise: 25x12
Cable Rear Delt Flye: 10x12
Cable Tricep Extension (close grip EZ): 85x12, 100x12, 145x12, 145x12-drop set-100x12
EZ Curl Overhead Tricep Extension: 80x12, 80x10, 80x10

I finished up with rotator cuff work.

Today
Deadlift Week 1
Deadlift: 245x5, 275x5, 310x10, 265x14(PR)
DB Row: 55x10, 65x10, 80x10, 80x10, 90x10
Pullups: 10, 10, 7, 10(with 30lbs assistance), 10(with 50lbs assistance)
Hanging Leg Raise (Wendler style): 5, 5, 5, 5, 4

I haven't done deadlifts in quite a while so it was great to get back into them. No hip/lower back problems to report. After the last set of deads I felt like puking, I think I need to rest a bit more...at least during the 5-3-1 exercise.
I didn't use straps on anything, but my grip was feeling tired by the third set of pullups.

I have a sore throat and swollen lymph nodes in my neck at the moment. I think it was just because the amount of corporate training I did last week. It required a ton of talking. I felt kind of sluggish today, but I should be fine tomorrow.

Bench will be on Wednesday.

-Rob

Ed Eliason
04-25-11, 9:13 am
Nice overheads and pulling. High rep deads are tough. Keep it up.

Themostocles
04-25-11, 10:50 pm
Way to get shit done Rob

Mr.X
04-25-11, 11:45 pm
nice work what supps you on right now?

rob_in_korea
04-29-11, 1:49 am
Thanks for the support everyone.

X, I take Pak on days I workout. I also take Rage (not always a full serving to make it last longer) although I will run out of that very soon, Whey, Real Gains (occasionally), and Vitamin C. I want to start taking creatine again, I probably get some more soon. A friend of mine gave me some Pump so when I run out of Rage, I'll switch to that.

Well, my swollen lymph nodes haven't gone away yet, although the swelling has gotten better. I still have a sore throat. I ended up doing bench late last night, but I took it kind of easy. The strength was there but I had no power.

Week 1 Incline Barbell Bench
Incline Barbell Bench Press: 130x5, 150x5, 160x8, 130x10, 105x21
Flat DB Bench Press: 55x12
Flat DB Flye: 15x10, 15x10, 30x10
Barbell Curl: 70x10, 80x10, 90x8
Reverse Grip EZ Curl: 65x8

I finished up with rotator cuff work.

I'll probably do Squats on Saturday.

-Rob

Themostocles
04-29-11, 2:17 am
Hope you feel better, and that is a hell of a workout considering. Good luck with squats and have a good weekend in general

rob_in_korea
05-02-11, 1:38 pm
Thanks T. I am starting to feel better but the power was definitely lacking (especially for squats).

Saturday Week 1 Squat
ATG Squat: 180x5, 200x5, 220x5, 180x12, 155x12, 135x12
Good Morning: 40x10, 60x10, 60x10, 85x10, 100x8
Cybex Prone Leg Curl: 110x10, 110x10, 135x10
Towel Pullups: 10(PR), 8, 6

I had a late night shoulder workout tonight. Things went pretty well.

Week 2 Military Press
Military Press: 100x3, 120x3, 135x6, 110x12
Seated DB Overhead Press: 40x10, 50x10, 50x10, 65x3 - drop set - 40x8
EZ Curl Upright Row: 65x12, 80x12, 80x12
DB Lateral Raise: 25x10
Bent Over DB Lateral Raise: 10x12
Smith Machine Decline CGBP (assumed bar weight of 15lbs): 105x10, 105x10, 150x8, 195x6
Cable Tricep Extension (Straight Bar): 100x25

I finished up with rotator cuff work.

I may do deads tomorrow.

-Rob

Themostocles
05-03-11, 1:18 am
Great couple of workouts, Rob. Hows the business and family doing?

rob_in_korea
05-03-11, 7:25 am
Thanks T.
Business is doing okay, I haven't been able to line up as many new meetings as I want but it will work out. I am not sure if I mentioned this but we became an approved vendor/trainer for the gigantic German company Siemens, so that is great news.
Many people think I should give up the business because it was much easier for me to make money at my last job. I know they mean well, but that sounds like the pussiest way of living. Then again many people didn't think I would stick to working out either. It's funny how people that have low standards/expectations of themselves expect everyone to follow their standards. Okay, I'll shut up now.
My wife and I are doing well. How are things on your end?

I decided I had to go do deadlifts today. It would have been nice to hold off until Wednesday, but my schedule won't allow it this week.

Rep PR for Deads.

Week 2 Deadlift
Deadlift: 255x3, 300x3, 330x8, 290x13(PR)
DB Row: 60x10, 80x10, 80x10, 90x8, 90x8
Pullups: 10, 8, 6, 5
Neutral Grip Pullups: 6
Hanging Leg Raise (Wendler style): 5, 5, 4, 4, 3

My mini-cut will begin sometime soon. My wife returns from the Philippines tonight so I'll start the same day she does.
My weight is hovering between 217-220. My plan is not to drop below 200.

Bench will probably be on Friday.

-Rob

Ed Eliason
05-03-11, 9:20 am
Great Deadlifts! Good luck on the cut.

rob_in_korea
05-06-11, 1:58 pm
Thanks Ed.

I managed to get in a late night/early morning workout.
My sore throat went away for two days and now it is back again and pretty severe. With that being said, things went well. I hit a possible Rep PR or two.

Week 2 Bench
Incline Barbell Bench Press: 140x3, 160x3, 175x5, 150x12(PR?), 130x18(PR?)
Flat DB Bench Press: 60x10, 65x10, 65x8, 75x8, 90x5
Steep Incline DB Flye: 15x12, 25x12, 30x10
EZ Curl (Wide): 65x10, 75x10, 85x8
EZ Curl (Close): 55x20(PR?)
DB Hammer Curl: 30x12, 40x10, 60x4(PR)

Technically I'll be working out within about 12 hours of each other but since I plan on sleeping for eight hours I think I'll be okay.

I'll catch up with everyone soon.

Squats workout coming up in 12 hours.

-Rob

Themostocles
05-08-11, 11:16 pm
Dear lord, PRs everywhere!

rob_in_korea
05-10-11, 7:31 am
Thanks T.

Well my sore throat progressed into a sinus infection. It's not too bad just very annoying.

I still managed to get to the gym though and had some solid workouts.

Saturday (This was not the workout I planned but because of time I had to get in and out).

Week 2 Squat
ATG Squat: 180x3, 200x3, 235x6
Very Wide Stance Squat: 155x8
Good Morning: 70x12, 90x12, 135x8
Cybex Leg Extension: 130x10 - drop set - 90x10

Monday

Week 3 Military Press (Once again due to time I had to make it quick, the entire workout was 1:30-2:00 rest between sets)
Military Press: 110x5, 120x3, 145x4
Seated DB Overhead Press: 45x10, 50x8, 55x8, 55x8, 65x5 - drop set - 45x10
DB Lateral Raise: 12x15, 12x15, 30x6
Bent Over DB Lateral Raise: 15x12
Barbell Upright Row: 105x10
Cable Reverse Grip Tricep Extension: 40x12, 55x10, 70x10, 85x10
Single Arm Cable Reverse Grip Tricep Extension (coming across Chest): 10x10, 10x10, 25x8

Deadlifts will probably be tomorrow.

-Rob

Themostocles
05-10-11, 8:01 am
Definitely some great workouts considering you're feeling under the weather! Hopefully time starts to find favor with your gym time

rob_in_korea
05-11-11, 6:45 am
Thanks T.

Still feeling a bit off because of the lingering sinus infection, but I had a decent workout today.
Rep PR: Deadlift. Possible Rep PR: DB Row (without straps)

Week 3 Deadlift
Deadlift: 275x5, 310x3, 355x5, 290x14(PR)
DB Row: 75x8, 85x8, 100x6, 100x6, 115x8(PR?)*
Pullups: 10, 10, 8, 7, 7
Hanging Leg Raises (Wendler Style/1:00 between sets): 6, 4, 4, 3, 3
*With straps I have done more reps with that weight/ possible PR is without straps.

Today, starts day 1 of my cut. My weight is 218-220lbs at the moment. This first week I am starting out relatively easy. I've been eating 3600-4000 calories a day so I will drop it to 3400 calories a day. I haven't done cardio in ages (besides all the walking I do during my normal day). This week I'll throw in 30 minutes of low intensity cardio somewhere. I'll post some pics soon.

Bench will probably be on Saturday.

-Rob

T o m m Y
05-11-11, 6:50 am
niCe pulls bro,congrats on that PR!

Themostocles
05-11-11, 7:02 am
Thats alot of dead reps! And how tall are you, I cant remember. But at that weight you cant be carrying around alot of extra weight.

Ed Eliason
05-11-11, 9:22 am
Rob I like your plan for the cut. I'm doing basically the same thing. I don't count my calories but I have slightly reduced them and added in 20 to 30 minutes of cardio most days. At my last meet I weighed in right at 220, a week and a half later I'm 215. My plan is to make 200 for Higa Monster's contest June 4th. Oh and drinking a ton of water really helps.

rob_in_korea
05-16-11, 2:37 pm
Thanks for the support everyone. T, I am 6' tall, so I am not carrying around too much extra weight.
Ed that is awesome progress.

So far the cut is going well, of course I haven't done anything too drastic yet. Although, I had a blood sugar crash the other day. I think I mentioned this before, but I have borderline low blood sugar so I have to be very careful when I start playing around with low carbs. I haven't gone low carb yet, but I guess my body didn't like the sudden reducing of carbs.

Here is my workout from Saturday:

Chest Week 3
Incline Barbell Bench Press: 150x5, 170x3, 185x4, 150x10, 140x20(PR)
Flat DB Bench Press: 50x8, 60x8, 65x8, 70x8, 95x3-drop set-60x8
Incline DB Bench Press (3-4 sec negatives): 50x15, 55x15, 60x10-super set-Flat DB Flye: 15x15
DB Curl: 35x12, 40x10, 50x8(PR?)
DB Hammer Curl: 30x12, 35x12, 40x10
Spider Curl (narrow EZ Curl): 55x15

I had a late night Squat workout tonight.

Squat Week 3
ATG Squat: 200x5, 220x3, 255x4*, 220x10, 190x12, 180x12-drop set-135x10
Good Morning: 45x12, 70x12, 90x10, 110x8, 155x3
Cybex Prone Leg Curl: 90x10, 100x10, 110x10, 135x10, 200x3(PR?)-drop set-110x8
I finished up with 20 minutes of low intensity cardio.
*=I fucked up with my foot position, so I stopped at 4.

I changed up something small with my squats today that made a big difference. I was watching Dave Tate talk about keeping your upper back super tight when you squat. I don't think I've ever focused on this before, I did today and it felt great.

On a side note, before this cut I averaged about 25 grams of fiber a day. Now I am averaging 40-45 grams. Let's just say that the digestive process has been interesting.

I'll probably start deload on Wednesday. It will be slightly different from usual.

I'll catch up with everyone soon.

-Rob

machineman
05-16-11, 9:23 pm
Solid work in here Rob. Good luck on the cut. I know they can be hard! Hope the infection clears up. Keep doing what you are doing. Let those people tell you to take the easy way out....it's not in our programming!!!!!

Themostocles
05-17-11, 2:04 am
20 reps on the incline? Did your pecs try to blow up like balloons?

rob_in_korea
05-18-11, 9:43 am
Thanks machineman and T. And yes my pecs did blow up like balloons.....I almost floated off the bench but my squatters ass kept me grounded....lol.

I started deload work today. I am deloading the core exercise and slightly less assistance work. I also realized today that I think lateral raises screw with my shoulder (the one that was injured last year). So I didn't do them. If I can find some way to do them I will.


Deload Military Press 1:30 maximum rest between sets. 3-4 second negatives
Military Press: 65x5, 80x5, 90x5
Seated DB Overhead Press: 40x15, 40x15, 45x12, 50x10
Standing Behind the Neck Press (5-6 sec negatives): 45x20
Standing Neutral Grip DB Overhead Press: 35x15
Rope Extension: 70x12, 85x12, 100x10

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

Tomorrow will be deload deads.

-Rob

Themostocles
05-18-11, 10:33 pm
Have you tried doing the laterals with your thumbs up? It doesnt hit the muscle quite as hard, but seems to take some of the stress off

T o m m Y
05-18-11, 10:43 pm
solid work on the incline and squats bro.

rob_in_korea
05-19-11, 7:15 am
Thanks T and Tommy.
Actually I've never tried laterals with the thumbs up, I'll give it a go next workout.

I woke up feeling fairly run down this morning. The yellow dust last week was quite crappy. I'll still went in and had a quick workout.

Deload Deads 1:30 rest between sets
Deadlift(2-3 sec negatives): 155x5, 200x5, 220x5
HS MTS Row (total weight listed/ 3-4 sec negatives): 130x15, 130x15, 150x12, 175x10
Pullups: 10, 6, 6, 5, 5
Hanging Leg Raise (Wendler Style): 6, 5, 4, 3

By the way, I am just using the slow negatives this week. I'll throw them in occasionally from next week. On the Hammer Strength Row, I did it leaning forward with my legs behind me, so there was no support at all from my legs.

I am going to stop by the Mr. Seoul show on Saturday with my workout partner/friend Jamal (he will start posting on here soon). He is going to enter his first bodybuilding competition in October. Usually foreigners don't (maybe can't) compete here but since we are friends with that bodybuilder Yun Chang he can get him in.

The plan is to do deload bench on Saturday. I'll try and catch up with everyone soon.

-Rob

Themostocles
05-20-11, 1:16 am
Enjoy the show and the recovery of the deload

rob_in_korea
05-25-11, 8:57 am
Sorry I haven't been on lately. It turns out I developed a severe upper respiratory track infection. The doctor gave me some fairly strong medicine that makes me feel tired all the time.

I won't post the workouts but Saturday was deload Bench.
I was feeling a little better today so I went in and did deload Squat and some cardio.

I've dropped five pounds in two weeks. I am assuming a lot of that is water weight due to my reduction in carbs. I'll be on creatine again soon so maybe I'll gain a pound or two.
I am also adding an Arm day back into the routine. It will be between Bench and Squats. This will allow more time for cardio on Bench and Military Press days.

The next cycle will start on Friday with Military Press.

I'll catch up with everyone soon.

-Rob

Ed Eliason
05-25-11, 8:59 am
Soory to hear that, hope you feel better soon.

rob_in_korea
05-26-11, 9:37 am
Thanks Ed. I am feeling better than before, although my sinuses haven't fully cleared yet.

I forgot to mention about the Mr. Seoul show. It was interesting. 95% of the competitors had no leg definition. There were a few really solid guys though. A high school kid from my gym competed so that was cool. It's incredibly rare for a high school kid in Korea to do anything besides being forced to study.

Here are the pics I promised. I'll just link the albums and you can feel free to look through them.

Day 1 (~220lbs)
http://s231.photobucket.com/albums/ee68/rob_in_korea/5-2011%20Cutting/Day%201/

Day 8 (~218lbs)
http://s231.photobucket.com/albums/ee68/rob_in_korea/5-2011%20Cutting/Day%208/

Day 15 (~215lbs)
http://s231.photobucket.com/albums/ee68/rob_in_korea/5-2011%20Cutting/Day%2015/

I take the pics first thing in the morning before I eat or drink water. All the photos are taken cold (as in I don't do pushups, or lift weights or anything).

I apologize for the quality of the pics, I'll try to take some better ones from now on. I know I need a tan...lol.

-Rob

rob_in_korea
05-28-11, 9:43 am
I realized on the days I work out, I need to add in a little more carbs (or at least on deadlift and squat days).

Here is my workout from late last night/early this morning. Overall it wasn't too bad, but the third set of military press felt heavy as hell. I did the military press sets with about 3-4 minutes in between. For the rest of the workout it was about 2 minutes of rest between sets.

Week 1 Military Press
Military Press: 100x5, 110x5, 135x6<--I had to push press three reps
Seated DB Overhead Press: 45x12, 50x10, 50x10, 55x8, 65x5-drop set-40x12
DB Lateral Raise (3-4 sec negatives): 8x12, 8x12, 12x12
Plate Loaded Shrug Machine (facing away from machine, 2-3 sec negatives, holding the squeeze at the top): 270x10, 270x10, 270x10
Bent Over DB Lateral Raise: 8x10

I finished up with rotator cuff work and 22 minutes of low intensity cardio.

I found that holding the DB's out in front of me (like Jay Cutler does...or used to do) doesn't bother my shoulder at all.

This was my workout from today. I had a bit more carbs today before the workout and it went great.

The only problem was the gym doesn't like when we do deadlifts, because on the heavier sets we make some noise when the plates touch the floor. On the warmup sets we do slow negatives and gently touch the floor.
They suggested we do rack pulls, or don't go all the way down on deads (by the way, this is how they train people....so they end up coming to where the 2nd or 3rd pin would be on a rack but with no rack).
So we put a very thin exercise mat under the plates and they were happy. I would say this gave us about a half inch advantage.

Week 1 Deadlift
Deadlift: 245x5, 290x5, 320x12(PR?), 265x15
Pullups: 12, 10, 10, 10(with 30lbs assistance), 8(30lbs assistance+3 sec negatives)
DB Row: 55x12, 65x10, 65x10, 85x8, 95x8-drop set-55x12
Hanging Leg Raise (Wendler Style): 7, 6, 6, 5, 4

Tomorrow will be a rest day and Bench will be on Monday.

-Rob

rob_in_korea
05-30-11, 11:24 am
I had a great Chest workout today. Rep PR on Incline Barbell Bench.

Week 1 Incline Barbell Bench Press
Incline Barbell Bench Press: 130x5, 150x5, 175x7, 150x15(PR)
Flat Barbell Bench Press: 130x12, 150x10, 150x10, 150x10, 175x6-drop set-130x6
Steep Incline DB Bench Press: 50x12, 55x10, 65x10
Incline DB Flye: 25x19

I finished up with rotator cuff work and 35 minutes of low intensity cardio.
I'll be doing a bit more cardio this week because I have some business dinners to attend and I am guessing the food choices won't be the best for cutting.

Tomorrow will be Arms.

-Rob

rob_in_korea
06-01-11, 9:58 am
I had a great Arm workout yesterday.

Arms (1:30 - 2:00 rest between sets)

Biceps
DB Curl: 30x12, 40x10, 40x10
EZ Curl (close grip): 65x12, 75x8, 75x7-drop set - 55x6
Reverse Grip EZ Curl: 45x12, 55x10, 55x10

Triceps
Dips (3 sec negatives/1:00 between sets): 10, 10, 10
Overhead Tricep Extension (EZ Curl Bar): 65x12, 75x10, 75x10, 85x8 - drop set - 55x12

I finished up with 22 minutes of low intensity cardio.

I had a business dinner yesterday that slightly screwed up my diet, but it's no big deal.

Today was an off day and tomorrow will be Squats.

-Rob

rob_in_korea
06-02-11, 6:00 am
I had a solid Leg workout today. I need to rest more on the initial 5-3-1 sets when I work out alone.

Week 1 Squat (rest was around 2:00 between sets)
ATG Squat: 180x5, 210x5, 245x5, 220x7, 180x12, 135x15
Good Morning: 45x12, 65x10, 90x10
DB Lunge: 30x10(reps per leg), 40x8, 50x6
Cybex Prone Leg Curl: 110x12, 120x12, 155x10 -drop set - 110x8

I finished up with 30 minutes of low intensity cardio.

Tomorrow will be a rest day. Military Press will either be on Saturday or Sunday.

-Rob

rob_in_korea
06-04-11, 12:32 pm
I had a great Shoulder workout today.

Week 2 Military Press
Military Press: 100x3, 110x3, 135x6, 110x12
DB Overhead Press: 45x12, 55x10, 55x10, 65x5-drop set-45x10
DB Lateral Raise: 10x12, 15x12, 30x6-drop set-10x22
Plate Loaded Shrug Machine (3 sec negatives): 270x12, 270x12, 360x10
Bent Over DB Lateral Raise: 10x12

I finished up with rotator cuff work.

Deads will either be tomorrow or Monday.

-Rob

rob_in_korea
06-06-11, 4:23 am
I had a decent Back workout yesterday.

Week 2 Deadlift
Deadlift: 265x3, 310x3, 345x7
Pullups: 12, 10, 10, 8, 10(with 20lbs assistance)-drop set-10(with 60lbs assistance)
DB Row: 65x12, 75x10, 75x10, 85x8, 100x6-drop set-65x10
Rack Pull (3rd Pin): 355x6<--grip was shot by this point
Hanging Leg Raise (Wendler Style): 8, 7, 6, 6, 5

I finished up with 25 minutes of low intensity cardio.

Today I did some stair sprints. It was the equivalent of running up to the 3rd floor of a building.
I sprinted up and jogged down (not skipping stairs). I did it 10 times total (not in a row, the most I did in a row was 3 times).

Tomorrow will be Chest.

-Rob

rob_in_korea
06-07-11, 8:41 am
I had a solid Chest workout today. I am not sure why, but my right shoulder was bugging me today.
I forgot to mention that for the back workout the other day, my legs were still sore. Maybe it slightly messed with my deadlifts.

Week 2 Incline Barbell Bench Press
Incline Barbell Bench Press: 140x3, 160x3, 185x5, 160x10
Flat Barbell Bench Press: 130x12, 160x10, 170x10, 195x4-drop set-150x6
Incline DB Bench Press (1:30 between sets): 55x12, 60x10, 60x10, 60x8-drop set-45x5
Incline DB Flye (3 sec negatives): 22x15
Hyperextension Machine Side Bends: 20(per side), 20, 18(+10lb plate)

I finished up with some rotator cuff work.

Tomorrow will be Arms.

-Rob

rob_in_korea
06-08-11, 6:43 am
I had an awesome Arm workout today. It was surprising considering I only slept 3.5 hours last night because there was a brawl outside my apartment early this morning. A bunch of guys fighting over some girls.

Arms
Biceps & Forearms
DB Curl: 35x12, 45x10, 50x8
EZ Curl (close grip): 65x12, 75x10, 85x5-drop set-55x8
DB Concentration Curl: 30x10
DB Hammer Curl: 30x12, 35x10, 40x8

Triceps
Cable Close Grip EZ Bar Tricep Extension: 85x12, 110x12, 130x12, 145x12-drop set-100x8
Single Arm Tricep Extension (Reverse Grip): 10x10, 10x10, 10x10
DB Kickback: 15x15

I finished up with 30 minutes of low intesity cardio. Basically I keep my hear rate around 130.

Tomorrow will be Legs.

-Rob

rob_in_korea
06-09-11, 2:01 pm
I had a great Leg workout today. My obliques are still sore from Tuesday's workout which made squatting so much more enjoyable...haha. This workout started late, I didn't get to the gym until around 11pm.

Week 2 Squat
ATG Squat: 200x3, 220x3, 255x5, 220x10, 200x10, 180x12<--last three sets done with 1:45 rest between sets
Good Mornings: 65x12, 75x12, 90x10, 135x6-drop set-65x8
DB Lunge: 30x10(reps per leg), 35x10, 50x6
Cybex Prone Leg Curl: 110x12, 130x10, 155x8-drop set-90x10

I finished up with 22 minutes of low intensity cardio.

My shoulder was bothering me again today, although it feels like it's more in my trap. It's the same shoulder that I injured at the end of 2009. I am not sure what's causing it, but it must be the assistance work that I wasn't doing on the normal 5-3-1 program (flyes or lateral raises is my guess, although maybe upright rows or shrugs?). I'll be careful with it.

I'll catch up with everyone soon. I am going to sleep, it's 3:00am here.

Shoulders will be on Saturday.

-Rob

Mr.X
06-13-11, 1:46 am
upper back is looking great

rob_in_korea
06-13-11, 1:10 pm
Thanks X. I'll post some more pics soon. I am taking the cut slower, just trying to keep it right at a 1lb loss per week.

I had a solid Shoulder workout on Saturday.

Week 3 Military Press
Military Press: 110x5, 120x3, 140x5, 110x12
Smith Machine Overhead Press (including assumed bar weight of 15lbs, 1:30 between sets): 100x15, 110x12, 125x10, 150x3-drop set-100x8
DB Lateral Raise (1:30 between sets): 15x12, 15x12, 30x8-drop set-15x10
Rear Delt Flye: 40x15

I had an awesome Back workout today. Rep PR on deads.

Week 3 Deadlift
Deadlift: 290x5, 335x3, 365x8(PR), 310x13
Pullups: 10, 10, 8, 5 (3 sec negatives), 10(with 20 lbs assistance)-drop set-8(60lbs assistance)
DB Row (1:45 between sets): 75x10, 80x10, 90x8, 90x8, 110x6-drop set-75x10
Hanging Leg Raise (Wendler style, 1:30- 2:00 between sets): 6, 5, 5, 5, 5

I finished up with 30 minutes of low intensity cardio.

My diet got slightly screwed up on Saturday and Sunday. So I am doing more cardio this week.

Tomorrow will be cardio. Chest will be on Wednesday.

-Rob

J Wong
06-13-11, 1:36 pm
Good workouts lately, and good luck on your cut.

rob_in_korea
06-15-11, 5:53 am
Thanks boom. Maybe one day I'll be as strong as you are right now....lol.

Yesterday I went in and did 45 minutes of low intensity cardio.

I had a decent workout today. I only slept about four hours last night so I felt like falling asleep throughout most of the workout.

Week 3 Incline Barbell Bench Press
Incline Barbell Bench Press: 150x5, 175x3, 195x2, 175x7-drop set-130x9
Flat Barbell Bench Press: 150x12, 175x10, 185x8, 195x4-drop set-130x12
Incline DB Bench Press(1:30-2:00 between sets): 50x15, 60x12, 60x10, 65x8-drop set-40x10
Incline DB Flye: 35x12-drop set-22x12-drop set-10x15
Side Bends(1:00 between sets): 22lb platex20(per side), 22x20, 44x20

I finished up with rotator cuff work and 20 minutes of low intensity cardio.

Tomorrow night I may have to go out with one of Korea's top lawyers. He is a friend of mine, but also his law firm is thinking of hiring me to do some corporate training. If this happens tomorrow it will screw up my diet, but we are in need of new business so it's fairly important. Decisions, decisions...

On a non-workout related note. I was featured in the news today, along with other foreign entrepreneurs.
If you want to check it out:

http://english.yonhapnews.co.kr/n_feature/2011/05/31/73/4901000000AEN20110531002100315F.HTML

Tomorrow will be Arms...

-Rob

Ed Eliason
06-15-11, 9:12 am
Interesting article. I hope things go well with the lawyer.

rob_in_korea
06-16-11, 7:59 am
Thanks Ed. The meeting with the lawyer was moved to either next week or the following week, so that's good news for my diet.

I had a great Arm workout today.

Biceps & Forearms
Barbell Curl: 65x12, 85x10, 105x8, 115x5-drop set-85x8
Spider Curl (Close grip EZ): 55x15, 65x10, 75x6
21's (Wide grip EZ): 65x21
DB Hammer Curl (1:30 between sets): 35x12, 40x8, 50x5

Triceps
Dips (3 sec negatives, 1:30-2:00 between sets): 12, 12, 12, 12
Cable Tricep Extension (straight bar): 100x12, 130x12, 145x10-drop set-100x10-drop set-70x8
DB Single Arm Overhead Tricep Extension: 15x12

I finished up with 25 minutes of low intensity cardio.

Legs will be tomorrow....

-Rob

rob_in_korea
06-17-11, 6:07 am
I had an awesome Leg workout today. I think I tied two rep PRs and set one new rep PR...although technically at my current bodyweright they would all be rep PRs. My current bodyweight is around 213lbs.

Week 3 Squat
ATG Squat: 210x5, 245x3, 265x4(PR?), 230x8(PR?), 200x12, 180x15(PR)<--last three sets about 2:00 rest in between
Good Morning: 75x12, 90x12, 90x12, 155x3-drop set-90x10
DB Lunge: 50x6(reps per leg), 55x6, 65x4
Cybex Prone Leg Curl(1:30 between sets): 90x15, 110x12, 155x6-drop set-90x10
Paramount Leg Extension (shitty machine): 100x15
Towel Pullups: 11

I finished up with 30 minutes of low intensity cardio.

After the last set of squats, I felt like puking during every good morning set. Fun times.
I did the first three sets of squats powerlifting style, the last three sets were more of a bodybuilding stance.

Tomorrow will be an off day.

I'll probably start the deload week with Shoulders on Sunday. My plan is to deload the core exercise and then do a giant set for 3 circuits.

I'll try to post some progress pics soon.

-Rob

Ed Eliason
06-17-11, 9:18 am
Holy PR madness! Keep em coming!

rob_in_korea
06-19-11, 6:59 am
Thanks Ed. Regarding the PRs, I ate more carbs the day before and a little more before the gym so I think that probably helped a bit.

I had a solid Shoulder workout today. I did something slightly different for the deload. Instead of doing 40%, 50%, 60%. I did 3 sets of 5 around 60%. I threw in some giant sets which were fun.

Deload Military Press
Military Press: 85x5, 85x5, 85x5
Giant Set (Smith Machine Overhead Press - DB Lateral Raise - EZ Curl Front Raise - 1:30 rest in between circuits)
105x12 - 15x12 - 20x12
105x12 - 15x12 - 20x12
105x12 - 15x12 - 20x12
Machine Rear Delt Flye: 85x10-drop set-40x10

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

Tomorrow is supposed to be deload deads, but I may do some rack pulls instead.

-Rob

rob_in_korea
06-20-11, 1:27 pm
I woke up this morning feeling quite run down, but I decided to still go to the gym. I didn't start the workout until 11pm.

It was supposed to be deload deads, but I wanted to do rackpulls. Because I wasn't feeling great I didn't go ridiculous on the pulls. My previous best was 550 from the 3rd pin. Judging how easy 440 went up today, I would guess my one rep max is a little over 500lbs.

I was waiting for the rack so the first set I did off of a low bench.

Rackpull (between 1st and 2nd pin; slightly below knee height): 305x5
Rack Pull (3rd pin: right at the top of the knee): 355x5, 400x1, 440x1, 310x12
Giant Set (Pullup - Barbell Row [Overhand] - Seated Low Cable Row [Close Neutral Grip])
1:30 rest between circuits
12 - 130x12 - 90x12
7 - 130x12 - 90x12
5 - 130x12 - 90x12
Hanging Leg Raise (Wendler Style): 8, 7, 5, 5, 5

I finished up with 30 minutes of low intensity cardio.

I may do some cardio tomorrow if I have time. I have a radio interview in the afternoon and business stuff at night.

-Rob

rob_in_korea
06-23-11, 1:16 pm
I am feeling a bit better now.

Yesterday I had a decent Chest workout. The bench I had to use was slightly busted so when I say flat DB bench press there was a very slight incline to it.

Deload Bench
Incline Barbell Bench Press: 130x5, 130x5, 130x5
Giant Set (Flat DB Bench Press - Flat DB Flye - Incline DB Bench Press)
1:30 between circuits
60x12 - 30x12 - 40x12
60x12 - 30x12 - 40x10
60x8 - 30x9 - 40x6

I finished up with obliques, rotator cuff work, and 35 minutes of low intensity cardio.

Today I had a great Arm workout.

Biceps & Forearms
Giant Set (Wide Grip EZ Curl - DB Hammer Curl - Cable Close Grip EZ Curl)
1:30 between circuits
55x12 - 22x12 - 40x12
55x12 - 22x12 - 40x12
55x12 - 22x12 - 40x12

Triceps
Giant Set (Overhead EZ Bar Tricep Extension - Cable EZ Bar Tricep Extension - DB Kickback)
1:30 between circuits
55x12 - 55x12 - 10x12
55x12 - 85x12 - 10x12
55x12 - 85x12 - 10x12

I finished up with 35 minutes of low intensity cardio.

My bodyweight is now at 210lbs.

Tomorrow will be Legs.

-Rob

rob_in_korea
06-24-11, 11:58 am
I had a solid Leg workout today.

Deload Squat
ATG Squat: 155x5, 155x5, 155x5
Giant set (Good Morning - Cybex Leg Press - Cybex Prone Leg Curl)
1:30 between circuits
65x12 - 150x12 - 90x12
65x12 - 150x12 - 90x12
65x12 - 150x12 - 90x12
Overhead Squat: 40x12, 65x6<--we felt we needed some more leg work. Haven't done this exercise in years.

I haven't trained MMA or BJJ in 8 years so tonight I taught my workout partner some basic BJJ stuff. Instead of cardio we did back and forth of trying to escape from side mount. It was fun.

If I have time I may go in a do some cardio.

-Rob

rob_in_korea
06-27-11, 12:54 pm
Saturday I made it to the gym and did 15 minutes on the stepper and 30 minutes of low intensity cardio.

I had a great Shoulder workout today. I had to clean the first rep on the military press sets.

Week 1 Military Press
Military Press: 95x5, 115x5, 130x7, 105x12
For the rest of the workout 3-4 second negatives on every rep
Seated DB Overhead Press: 40x12, 40x12, 45x10, 50x10
DB Lateral Raise: 15x12, 15x12, 15x12
Bent Over DB Lateral Raise: 12x12

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

Tomorrow will be Back.

-Rob

rob_in_korea
06-28-11, 7:46 am
I had an awesome Back workout today. It was performed on only 3 hours of sleep. Rep PR on deads

Week 1 Deadlift
Deadlift: 245x6*, 290x5, 320x14(PR), 265x14 *I wasn't paying attention on the first set
3-4 second negatives on every rep
Underhand Grip Barbell Row: 135x12, 135x12, 155x10, 155x10, 180x8
Pullups: 12(with 50lbs assistance), 10(50lbs assistance), 8(50lbs assistance), 4, 8(70lbs assistance)
Hanging Leg Raise (Wendler Style, normal speed negatives): 7, 5, 5, 4, 4

I finished up with 20 minutes on the stepper.

Tomorrow may be cardio. Chest will be on Thursday.

-Rob

rob_in_korea
07-02-11, 8:55 am
I should tell everyone that my life has become interesting over the last few weeks. It is having some effect on my workouts and diet. But I am still losing weight so that's good. Basically the future of my marriage is uncertain and the future of my business is uncertain. This also means that my life in Korea is uncertain as well. I've only been sleeping about 4-6 hours a night. I know it's just a another story in the book of my life.

I had some decent workouts...except today, my squats sucked.

Thursday Chest
Week 1 Flat Barbell Bench Press
Flat Barbell Bench Press: 150x5, 180x5, 195x5, 160x14
3-4 second negatives on every rep
Incline Barbell Bench Press: 130x12, 130x10, 130x9, 130x8
Flat DB Bench Press: 50x12, 55x12, 60x10
Incline DB Flye: 20x15

I finished up with rotator cuff work and some BJJ sparring.

Friday Arms
3-4 second negatives on every rep

I can't remember everything but it was 9 sets for biceps and forearms and 8 sets for triceps. 35 minutes of low intensity cardio.

Saturday Legs Maybe a rep PR on front squats
Week 1 Squat
ATG Squat: 190x5, 220x5, 245x5
ATG Front Squat: 135x12, 155x8, 155x10*, 110x18(PR?) *=spotter assisted last 2 reps
3-4 second negatives on every rep
Cybex Plate Loaded Leg Press: 2ppsx20, 3ppsx15, 4ppsx12, 5ppsx12
Cybex Prone Leg Curl: 90x12, 110x12, 130x10
Good Morning: 65x12, 65x12, 90x12, 135x5
Barbell Calf Raise: 135x12, 135x12, 135x12<--some reps were not slow negatives

I finished up with 20 minutes of low intensity cardio.

Shoulders will be on Monday.

-Rob

Firedrake
07-02-11, 10:32 am
I'm sorry things have gotten so uncertain. It looks like you're keeping at the training, though, and that can be therapy.

Take care of yourself, bro!

Ed Eliason
07-02-11, 5:32 pm
Keep your chin up. Things usually work out the way they're supposed to be, even if it's not the way we think it's supposed to be.

rob_in_korea
07-05-11, 8:49 am
Thanks Jim and Ed. I agree everything will work out in the end. It's just a phase.

I had two okay workouts. I've been feeling a little tired lately.

Late last night Week 2 Military Press
Military Press: 110x3, 120x3, 135x4
3-4 second negatives on every rep
Smith Machine Overhead Press (including assumed bar weight of 15lbs): 105x12, 105x12, 115x10, 115x10, 135x6
DB Lateral Raise: 15x12, 15x12, 25x10
Machine Rear Delt Flye: 70x15

I finished up with rotator cuff work and 40 minutes of cardio (20 on the stepper / 20 on the treadmill)

This afternoon Week 2 Deadlift
Deadlift: 275x3, 310x3, 355x7, 310x8
3-4 second negatives on every rep
Underhand Grip Barbell Row: 135x12, 135x12, 180x10, 180x10, 220x6
Pullups: 12(50lbs assistance), 10(50lbs assistance), 9(50lbs assistance), 4, 11(70lbs assistance)
Hanging Leg Raise (Wendler Style): 7, 5, 5, 5, 5

I finished up with 30 minutes of low intensity cardio.

Tomorrow I may do some cardio.

Chest will be on Thursday.

-Rob

rob_in_korea
07-11-11, 1:20 pm
I had a few okay workouts recently.

Thursday Chest
Week 2 Bench Press
Flat Barbell Bench Press: 165x3, 180x3, 205x3, 180x11
3-4 second negatives on every rep
Incline Barbell Bench Press: 105x12, 130x10, 130x10, 150x5
Flat DB Bench Press: 50x12, 55x10, 65x8
Incline DB Flye: 30x12
35 minutes of low intensity cardio

Friday - Arm workout - Nothing too crazy
35 minutes of low intensity cardio

Today Legs
I only slept four hours and have been up since 6am. Workout didn't start until 11pm.
Week 2 Squats
ATG Squat: 200x3, 220x3, 255x1<--last set everything felt off so I stopped
ATG Front Squat: 135x10, 135x10, 155x8
3-4 second negatives on every rep
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx12, 5ppsx12, 6ppsx6
Cybex Prone Leg Curl: 110x12, 110x12, 130x10
Good Morning: 65x12, 90x10, 90x10, 135x6
Barbell Calf Raise: 135x12, 135x12, 180x12<--not every rep was a slow negative
Towel Pullups: 7<--done normal speed

I finished up with 30 minutes of low intensity cardio.

Tomorrow will be Cardio.

Shoulders will be on Wednesday.

I'll try to catch up with everyone soon.

-Rob

Mr.X
07-20-11, 3:45 am
hey you feelin the benefit of the front squats?

im thinking of throwin em in my routine

rob_in_korea
07-20-11, 7:37 am
I like throwing in front squats from time to time. It changes things up a bit.

Sorry I haven't been around in a while. Things are interesting.

I still have been hitting the workouts. I don't have time to post them but there hasn't been anything exciting.

I haven't been sleeping well and now it seems I have a slight sinus infection. I am going to lay off the weights for 4 or 5 days and just do some cardio.

I'll catch up with everyone soon.

-Rob

Ed Eliason
07-20-11, 8:47 am
A sinus infection can be a real pain. Hope it clears up soon. I think I'll do some front squats Friday.

rob_in_korea
07-26-11, 5:17 am
Thanks Ed. The sinus infection is almost gone now.

I started back up with weights on Monday. Just taking it easy this week. I did a bunch of cardio last week and now my knee is bugging me. I may avoid Legs and cardio this week.

Yesterday

Shoulders
Military Press: 60x5, 75x5, 85x5
3-4 second negatives on every rep
DB Overhead Press -superset (ss) - DB Lateral Raise: 40x12-ss-10x12, 40x12-ss-10x12, 40x12-ss-10x12
Rear Delt Flye: 70x12

I finished up with 45 minutes of low intensity cardio.

Today
Back
Rack Pull (2nd pin): 135x5, 220x5, 305x5
3-4 second negatives on every rep
Lat Pulldown -ss- Seated Close Neutral Grip Low Cable Row: 110x12-ss-110x12, 120x12-ss-110x12, 120x12-ss-110x12
Close Neutral Grip Pullups (regular speed): 13
Hanging Leg Raise (Wendler Style/regular speed): 7, 6, 5

I finished up with rotator cuff work and 20 minutes of BJJ sparring.

Tomorrow will probably be off and Chest will be on Thursday.

-Rob

Mr.X
07-27-11, 1:24 am
smart work with the rotator cuff exes

rob_in_korea
08-04-11, 8:48 am
Thanks X.

Just a quick update:
- I had runners knee, it is getting better now. When I do legs I'll have to be careful.
- My wife and I are closing our office in two weeks. I may go back into my old field of intelligence and train people on different things related to that field. I'll still do what I do now on a part time basis.
- We are also in the process of finding a new place to live. The place we are living now wanted to raise our rent by 20%.

Anyway, I did some Chest and Arm work the other day. Nothing exciting to post because it was just a deload.

Here are my most recent workouts:

Yesterday
Military Press Week 1
Military Press: 90x5, 110x5, 120x6
Seated DB Overhead Press: 40x15, 50x12, 50x12, 55x10, 65x5-drop set-40x12
DB Lateral Raise: 15x15, 25x12, 25x12
EZ Curl Bar Front Raise: 35x12
Bent Over DB Lateral Raise: 15x12

I finished up with rotator cuff work and very easy cardio to test my knee. It seemed fine.

Today
I decided to do rack pulls because the bottom position of deadlifts aggravates my knee.

Rack Pull Week 1
Rack Pull (3rd pin): 275x5, 310x5, 355x15(PR?)
DB Row: 75x15, 85x12, 85x12, 90x10, 105x6-drop set-65x12
Pullups: 12, 12, 10, 8, 15(with 40lbs assistance)
HS MTS Row (total weight listed): 180x12
Hanging Leg Raise (Wendler Style): 7, 6, 5, 5, 5

My body weight is down around 202 now.

Tomorrow will probably be an off day and Saturday will be Chest.

I'll catch up with everyone soon.

-Rob

Ed Eliason
08-04-11, 9:02 pm
Best of luck in your new ventures.

Firedrake
08-07-11, 8:33 pm
It looks like you keep getting the work done, even with all the challenges, bro -- It seems like the whole world is going through "re-adjustments" right now. I'm barely keeping afloat, myself, even having moved to Kentucky, where it's much cheaper to live.

But, we keep at the iron -- it keeps us what passes for sane.

rob_in_korea
08-08-11, 8:40 am
Thanks Ed and Jim. You never know what life will bring, it is best to sit back and enjoy the ride.

I found a new place to live and I'll be moving in next week. My schedule has been a bit hectic.

Here are my workout updates:

Saturday Week 1 Flat Bench
Flat Barbell Bench Press: 150x5, 175x5, 195x5, 175x10
Incline Barbell Bench Press: 130x15, 140x12, 140x12, 140x10, 175x4-drop set-90x15(very wide grip)
Slight Incline DB Bench Press (sets done with 45 seconds of rest in between): 50x12, 50x12, 50x8

Sunday
I had a decent Arm workout

Today
My knee is still bothering me so I can't do squats with weight so I did body weight lunges and squats. I did some leg extensions, good mornings, leg curls, and plate loaded leg press.

Tomorrow I may go in and do some cardio depending on how my knee feels.

Wednesday will be Military Press.

-Rob

rob_in_korea
08-12-11, 4:50 am
I had a solid Shoulder workout on Wednesday.

Week 2 Military Press
Military Press: 90x3, 120x3, 135x5, 90x18
Smith Machine Overhead Press (assumed bar weight of 15lbs): 105x12, 130x10, 130x10, 140x8, 170x3-drop set-105x10
DB Lateral Raise (45 sec between sets): 20x12, 20x12, 20x12, 20x12
EZ Curl Bar Fron Raise: 35x12
Rear Delt Flye: 85x12-drop set-70x12-drop set-55x10

I had an incredible Back workout yesterday. This was not the workout I had planned but I had to wait for the rack for 30 minutes so I improvised. Rep PR: rack pull.

Week 2 Rack Pull
Rack Pull: 290x3, 330x3, 375x16(PR), 310x21
HS MTS Row (total weight listed; 45 sec - 1:00 between sets): 180x12, 180x12, 180x10, 180x8, 180x6
Pullups (1:30 between sets): 9, 12(with 40lbs assistance), 12(40lbs assist), 10(40lbs assist), 10(40lbs assist)
Close Neutral Grip Pullups: 16(with 40lbs assistance)
Hanging Leg Raise (Wendler style; 45 secs between sets): 8, 6, 4, 3, 3

Today is an off day and tomorrow will be Chest.

-Rob

Ed Eliason
08-12-11, 9:40 am
That's more like it! A couple of great workouts! How's the knee?

rob_in_korea
08-22-11, 11:12 am
Thanks Ed. My knee is still bugging me when I squat. So I haven't been squatting.

Sorry I haven't been on in a while. I was busy with moving and closing our office. Everything went well.

Workouts have been going great. I did BJJ yesterday.
Here is the workout I did today:

Week 3 Military Press
Military Press: 110x5, 120x3, 145x3, 110x8
DB Overhead Press (1:00 between sets): 50x10, 50x10, 50x8, 50x8, 50x6
DB Lateral Raise (1:00 between sets): 15x15, 20x12, 20x12, 20x12
EZ Curl Bar Front Raise (45 sec between sets): 35x12, 35x12, 35x12
EZ Curl Bar Upright Row (4 sec negatives): 65x15
Rope Face Pulls (45 sec between sets): 30x12, 30x12, 30x12

I finished up with rotator cuff work and 30 minutes of fat burning cardio.

Tomorrow will be Back.

I'll catch up with everyone soon.

rob_in_korea
08-23-11, 9:21 am
I had an incredible Back workout today. I shattered a rep PR for rack pull.

Week 3 Rack Pull
Rack Pull (3rd pin): 310x5, 355x3, 400x15(PR), 440x2<--last set was just to see how hard it was after all those reps; it was easy.
From that point every set was done with 1:00 rest in between.
HS MTS Row (Total weight listed): 150x10, 175x10, 200x10, 220x9, 265x6
Pullups: 10, 9, 10(with 40lbs assistance), 10(40 lbs assit), 9(40lbs assit)
Close Neutral Grip Pullups: 6
Hanging Leg Raise (Wendler Style): 8, 7, 6, 6, 5

I recorded the set with 400 on rack pulls. I'll post it up sometime soon. I didn't use straps on any set.

In case anyone is wondering, my bodyweight is 195 lbs.

Tomorrow will probably be some cardio and Chest will be on Thursday.

-Rob

rob_in_korea
08-26-11, 8:07 am
I had a great Chest workout yesterday.

Week 3 Flat Barbell Bench
Flat Barbell Bench Press: 160x5, 185x3, 220x3, 175x8
Every set done with 1:00 rest between sets
Incline Barbell Bench Press: 130x15, 130x12, 130x10, 130x8, 130x6
Flat DB Bench Press: 65x8, 75x8, 75x6
Cable Crossover: 40x15
Smith Machine Incline Bench Press (incld assumed bar weight of 15lbs): 105x15, 130x10, 150x5-drop set-105x8

I finished up with some BJJ training.

Today I did a ridiculous arm workout. 32 sets total and 25 minutes of cardio.

I'll be outside of Seoul on Saturday and Sunday.

Monday will be a modified leg workout.

-Rob

rob_in_korea
09-01-11, 9:12 am
I did a modified Leg workout on Monday. My knee is feeling better, I was able to do squats again. I didn't go heavy but pushed things a bit harder. No problems the next day.

Here is my deload workout from Wednesday.

Deload Military Press
Military Press: 65x5, 75x5, 90x3
Every set done with 45 seconds - 1:15 between
DB Overhead Press: 45x12, 45x12, 50x10, 55x8, 60x8
DB Lateral Raise: 15x12, 15x12, 20x12, 20x12, 25x10
EZ Curl Front Raise: 35x12
Machine Rear Delt Flye: 100x12-drop set-70x10-drop set-40x12

I finished up with rotator cuff work and BJJ training.

Tomorrow will be Rack Pulls. I've decided not to deload this. Instead I'll figure out where my one rep max is. When I weighed about 230lbs it was 550. Now I am around 195. My goal is at least 500.

-Rob

rob_in_korea
09-02-11, 1:00 pm
I had an awesome Back workout today. Technically the rack pull wasn't a PR because I've pulled 550 once before. However for my weight now (195) this is the heaviest I've done. I got the lift on video so maybe I'll post it.

Rack Pull (3rd pin): 135x10, 220x5, 335x3, 420x1, 485x1, 510x1, 400x7
1:00-1:30 between sets
HS MTS Row (total weight listed): 150x12, 180x12, 200x10, 200x10, 150x20
Pullups: 9, 12(with 40lbs assistance), 12(50lbs assist), 12(50lbs assist), 20(80lbs assist)
Hanging Leg Raise (Wendler Style): 11, 8, 7, 5, 5

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

The 510 rack pull was easy. If I hadn't done the set with 485, I would have attempted 530 and I am fairly certain I would have gotten it. Next cycle I'll return to deadlifts. I'll probably do rack pulls again in 2-3 months.

Tomorrow and Sunday may be off days depending on my schedule. Chest is up next...

-Rob

rob_in_korea
09-07-11, 8:59 am
I did an easy deload Chest workout on Monday. I hit Arms yesterday.
Today I did a modified Leg workout. My knee was bugging me again so I couldn't really do squats.

Tomorrow is an off day and I should start the next 5-3-1 cycle on Friday with Military Press.

I'll catch up with everyone soon.

-Rob