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rob_in_korea
03-11-08, 6:11 am
I had a great Back day today. I changed it up a bit, couldn't do pullups this week due to the amount of people in the gym but I think one week of not doing pullups will be ok. Also, the gym got a bunch of new Nautilus stuff, they actually have a regular T-Bar row now so that should be fun. I did rack pulls this week with the start position just below the knees. I failed to pull 495 (attempted it twice actually but couldn't get it) but that's okay because I pulled my personal best on deads last week. I should mention that whenever I do deadlifts they are always done from the floor.

Back (14 sets+4 Rack pulls+3 Stiff legged deads)
Lat Pulldown (Wide overhand grip(W) superset with Close underhand grip(C)): 140x12(W)-superset(ss)-110x12(C), 160x10(W)-ss-130x10(C), 180x8(W)-ss-150x8(C), 200x5(W)-ss-170x5(C)
DB Row: 80x12, 90x10, 110x8
Overhand Grip Barbell Row:185x12, 225x8, 135x30<--decided to burn out last set, 30 reps of fun
Rack Pull (start position below the knees): 275x8, 335x5, 385x5, 495-failed twice so dropped the weight to 405x2
Stiff Legged Deadlift: 135x12-drop set-85x12-drop set-65x15

I am fairly certain that is the heaviest lat pulldowns I have ever done and I never rowed 135 30 times. Tomorrow will be Shoulders....

-Rob

rob_in_korea
03-11-08, 7:25 pm
I just wanted to say that this is the time of year for regular yellow dust(or yellow sand/Asian dust) storms here in Korea. They generally start happening in March and last until around the end of April. Every year the number of days labeled "hazardous" goes up and it causes all sorts of respiratory problems.
If anyone is bored here is a link to the current yellow dust count:
http://www.seoul.amedd.army.mil/sites/yellowsand/default.asp
That is for Yongsan which is the US military base here in Seoul. Remember that is only the yellow dust count, it does not include all the other pollutants in the air.

Here is a wiki article about it (I read it over and it is fairly accurate):
http://en.wikipedia.org/wiki/Asian_Dust

-Rob

Carpe Diem P.T
03-11-08, 8:21 pm
thats bizarre. does it affect you at all directly?

people were hogging the pull up area?

good luck on the prostate!

rob_in_korea
03-11-08, 11:08 pm
It was strange usually I can find someplace to do pull ups but not yesterday. I have had some fairly severe throat infections from the yellow dust, coughed up some blood during the 2004 season. Maybe this year I should wear a mask over my nose and mouth which is what about half the people do here. Tomorrow afternoon is my prostate check, I am sure it will be interesting.

-Rob

rob_in_korea
03-12-08, 6:23 am
Just finished up an outstanding shoulder workout. I did laterals and front raises first this week just to change things up a bit.

Shoulders(12 sets+3 Upright Row+5 Shrug+4 Rear delt)
Standing DB Lateral Raise: 25x12, 25x12, 30x10, 15x25
Standing DB Front Raise: 25x12, 25x12, 25x12
Seated DB Overhead Press: 45x10, 45x10, 50x8, 50x8, 35x15
EZ Curl Bar Upright Row: 90x10, 110x8, 110x8
Nautilus Plate Loaded Shrug (start position slightly above knees, facing away from machine): 200x12, 290x10, 290x10, 400x8, 540x5
Standing Reverse Cable Flye: 20x12, 20x12, 30x10, 30x10

It was a fun workout. Tomorrow is a rest day and Friday will be Arms...

-Rob

simpleguy
03-12-08, 7:23 am
looks like you did a great job Rob...

sly06
03-12-08, 7:40 am
You are doing a great job Rob. Keep up the good work.

rob_in_korea
03-12-08, 10:03 pm
Thanks guys. I changed up my DB overhead and bench presses slightly, really concentrating on going down a bit lower to really get a good stretch.

-Rob

rob_in_korea
03-14-08, 12:21 am
I went to the doctor yesterday and he said he thinks I have a urinary tract infection(UTI) which could also cause a prostate problem. He prescribed me some broad spectrum antibiotics to take until my blood and urine test results are back next week. I didn't end up getting a prostate exam because he said if the antibiotics kill the UTI then my prostate should be fine. I told him I take a lot of supplements but he said I should be ok, of course I went home and looked it up and found out it should be taken two hours separate from supplements containing zinc or magnesium. Anyway, I'll be doing Arms in a couple of hours...

-Rob

simpleguy
03-14-08, 12:29 am
I went to the doctor yesterday and he said he thinks I have a urinary tract infection(UTI) which could also cause a prostate problem. He prescribed me some broad spectrum antibiotics to take until my blood and urine test results are back next week. I didn't end up getting a prostate exam because he said if the antibiotics kill the UTI then my prostate should be fine. I told him I take a lot of supplements but he said I should be ok, of course I went home and looked it up and found out it should be taken two hours separate from supplements containing zinc or magnesium. Anyway, I'll be doing Arms in a couple of hours...

-Rob

better safe than sorry... space them a few hrs apart

jonnydunz
03-14-08, 11:25 pm
man you are a serious dude when it comes to workouts. keep yourself focused my man and i am sure that your health will turn out fine. glad to see the awesome comittment to the life. take care of yourself homie.

rob_in_korea
03-14-08, 11:39 pm
Thanks simpleguy. I did a very different Arm workout yesterday but it was fun. I didn't get a chance to do dips yesterday. Whenever I do any DB curl it is always alternating DB curls. I tried doing skullcrushers this week but I can still feel it in my elbow a bit.

Arms (Biceps:9 sets, Forearms:3 sets, Triceps:11 sets)
Biceps
Standing DB Curl superset(ss) with Standing Wide Grip EZ Curl: 30x12-ss-50x12, 35x10-ss-50x10, 40x8-ss-50x8, 50x6-ss-60x6
Standing DB Curl: 20x25<--burnout set
Forearms
Reverse EZ Curl:60x12, 60x12, 80x6
Triceps
Closegrip Bench Press: 135x12, 185x8, 205x5, 115x25
Rope Pulldown: 140x8-drop set-110x10-drop set-80x12
Reverse Grip Tricep Extension(using straight bar attachment):100x8-drop set-70x10-drop set-40x20
Straight Bar Tricep Extension(or pushdown):60x30

I finished off with some wrist curls. Unfortunately, because of my schedule, I won't be able to do Legs today so I'll have to do them tomorrow....

rob_in_korea
03-16-08, 7:27 am
Thanks jonny, I try to stay focused on all of my goals. I had an outstanding Leg workout today. I hit a personal best on Squats today. The gym replaced all the old Nautilus equipment with new Nautilus Nitro Plus stuff but unfortunately they don't have any prone leg curl machine which kind of sucks.

Legs (22 sets)
Squat:135x12, 185x8, 205x6, 245x1, 115x15
Nautilus Leg Press: 200x12, 340x12-drop set-300x10-drop set-260x10
Nautilus Leg Extension: 140x12, 155x12, 245x6-drop set-200x6
Nautilus Seated Leg Curl: 110x12, 125x12, 170x6-drop set-140x6
Nautilus Seated Calf: 110x12, 170x12-drop set-155x10-drop set-140x10-drop set-125x10

Tomorrow will be Chest....

-Rob

Carpe Diem P.T
03-16-08, 7:39 am
hey rob. its interesting to see that you dont train in a specific rep range. i am doing very similar at present. training in the hypertrophy range as well as strength. good to mix things up.

my elbow is being so fucked too. its very limiting isnt it. you become so much more aware of your technique after elbow and wrist injuries. every little bit of pain that pops up you have to quickly determine wether its just normal weights pain, or 'not supposed to be happening and could be further reducing your chances of getting back to regular form' pain.

rob_in_korea
03-17-08, 5:13 am
I just try to mix it up as much as I can. Sometimes I'll do high reps, sometimes low or oftentimes both. I know what you mean about the elbow, that is why my tricep exercises have been very similiar that last couple of weeks. Although I think my elbow is back to about 90% of what it used to be now.

The gym was packed today (on a Monday...very suprising....not really). I had a solid Chest workout, I did flyes first today instead of presses just to switch it up a bit.

Chest (14 sets)
Incline DB Flye: 30x12, 35x12, 45x8
Flat DB Flye: 45x10, 50x8, 20x25
Incline DB Bench Press: 50x12, 55x10, 55x10, 65x4
Incline Barbell Bench Press: 95x12<--did this while waiting for a flat bench
Flat Barbell Bench Press: 135x10, 155x8, 95x20

I really like throwing those high rep sets in there. Tomorrow will be Back....

-Rob

sly06
03-17-08, 6:59 am
I just try to mix it up as much as I can. Sometimes I'll do high reps, sometimes low or oftentimes both. I know what you mean about the elbow, that is why my tricep exercises have been very similiar that last couple of weeks. Although I think my elbow is back to about 90% of what it used to be now.

The gym was packed today (on a Monday...very suprising....not really). I had a solid Chest workout, I did flyes first today instead of presses just to switch it up a bit.

Chest (14 sets)
Incline DB Flye: 30x12, 35x12, 45x8
Flat DB Flye: 45x10, 50x8, 20x25
Incline DB Bench Press: 50x12, 55x10, 55x10, 65x4
Incline Barbell Bench Press: 95x12<--did this while waiting for a flat bench
Flat Barbell Bench Press: 135x10, 155x8, 95x20

I really like throwing those high rep sets in there. Tomorrow will be Back....

-Rob

Oh those high reps give you such a burn......keep it up Rob.

Carpe Diem P.T
03-17-08, 7:19 am
nice choice of exercises rob. you are really hitting pec major and minor from all different angles.

its funny how we all start with press before flyes. flyes are such an irritating exercise for me. it always feels like i could do more, except when im right at the bottom of the exercise trying to just move them fuckers up a bit, then the rest of the exercise is a peice of piss and that gets me angry. lol i want flys to be harder for longer.

rob_in_korea
03-18-08, 5:59 am
Thanks carpe diem and sly. Actually I didn't really increase the weight in flyes for a while and even when I do go up it's usually in very small increments. I had a grreat Back day today. I may take the next two days off because these antibiotics are kicking my ass. I feel drowsy as hell all day but at night I can't sleep.

Back (14 sets+4 Deads+3 Hyperextensions)
Wide Grip Pullup(P) and Chinup(C): 6(P)(with 25lbs hanging), 6(C)(with 25lbs hanging), 10(P), 10(C), 10(P)(with 50lbs assistance), 10(C)(with 50lbs assistance), 10(P)(with 80lbs assistance), 10(C)(with 80lbs assistance)
Nautilus Mid Row: 115x12, 175x12, 215x8<--new machine, first time using this I definitely can do more weight
Overhand Grip Barbell Row: 185x12, 225x8, 135x30
Deadlift: 245x6, 295x4, 335x3, 375x2
Hyperextension: 12, 10(with 25lb plate), 10(with 25lb plate)

Tomorrow is a rest day and Thursday or Friday will be Shoulders....

-Rob

simpleguy
03-18-08, 7:38 am
good back day bro... looking strong on the barbell rows and especially on deads

jonnydunz
03-18-08, 9:16 pm
great session my man. keep on pushing yourself to the limit and you will see some amazing results.take care bro.

rob_in_korea
03-19-08, 5:26 am
Thanks guys. I think back is probably my strongest muscle group. Tomorrow morning I have to go back to the hospital for another check up although I found out it is a bacterial urinary tract infection because my wife got her results back. My workouts for the next few days will be a bit off schedule because me, my wife, Carlos (my workout partner) and his wife are going outside of Seoul for the weekend. It looks like Friday will be Shoulders, Saturday-off, and Sunday or Monday will be Arms.

-Rob

rob_in_korea
03-20-08, 8:33 pm
I went to the doctor yesterday and he prescribed some different antibiotics for three weeks which seems a bit excessive but what the hell do I know. I am not sure if it's the antibiotics or the urinary tract infection or a combination of both but I feel tired as shit. Maybe next week I'll lower the intensity of the workouts a bit. I also had a prostate exam and I must say it was incredibly uncomfortable. Anyway, I'll be doing shoulders in a couple of hours....

-Rob

Carpe Diem P.T
03-20-08, 8:38 pm
wow you are copping a flogging arent you. stay strong and remember that this pain will go away. it wont be long before you are back on top of the world again.

my favourite saying: 'If there were no bad times, good times would not exist'

jonnydunz
03-21-08, 1:34 am
man wishing you well and a speedy recovery from your illness. you are still working out and doing your thing is motivating to me. continue to be strong and stay focused. ONE

rob_in_korea
03-21-08, 6:44 am
Thanks carpe diem and jonny. I didn't tell you guys but on top of all this last Friday morning some moron taxi driver side swiped the rear passenger side of my car. No real damage just some scratches on the paint and on my rim. He tried to blame it on me even though I was traveling straight in my lane, he tried to make a double lane change in front of a bus and didn't see me. Now the taxi company is taking the insurance company to court which I guess is commonplace in Korea. I'll get my car back Monday morning. Shit happens I guess, you can't let life beat you down.

I had a great Shoulder workout today...

Shoulders (12 sets+4 Upright Row+5 Shrugs+4 Rear Delt)
Standing Barbell Overhead Press: 65x12, 85x10, 95x8, 115x4, 65x18
Standing DB Lateral Raise-superset(ss)-Plate Raise: 25x12-ss-35lb Platex12, 25x10-ss-35x10, 30x8-ss-35x8
Standing One Arm DB Lateral Raise:50x6
Barbell Upright Row: 95x12, 115x8, 135x6, 65x25
Barbell Shrug: 185x12, 225x10, 275x8, 335x8, 135x30
Nautilus Rear Delt: 65x12, 65x12, 65x12, 80x8

Tomorrow and Sunday will be off days due to our weekend outside of Seoul. Monday will be Arms....

-Rob

sly06
03-21-08, 10:54 am
Thanks carpe diem and jonny. I didn't tell you guys but on top of all this last Friday morning some moron taxi driver side swiped the rear passenger side of my car. No real damage just some scratches on the paint and on my rim. He tried to blame it on me even though I was traveling straight in my lane, he tried to make a double lane change in front of a bus and didn't see me. Now the taxi company is taking the insurance company to court which I guess is commonplace in Korea. I'll get my car back Monday morning. Shit happens I guess, you can't let life beat you down.

I had a great Shoulder workout today...

Shoulders (12 sets+4 Upright Row+5 Shrugs+4 Rear Delt)
Standing Barbell Overhead Press: 65x12, 85x10, 95x8, 115x4, 65x18
Standing DB Lateral Raise-superset(ss)-Plate Raise: 25x12-ss-35lb Platex12, 25x10-ss-35x10, 30x8-ss-35x8
Standing One Arm DB Lateral Raise:50x6
Barbell Upright Row: 95x12, 115x8, 135x6, 65x25
Barbell Shrug: 185x12, 225x10, 275x8, 335x8, 135x30
Nautilus Rear Delt: 65x12, 65x12, 65x12, 80x8

Tomorrow and Sunday will be off days due to our weekend outside of Seoul. Monday will be Arms....

-Rob

Great workout Rob. Your shoulders must have been on fire after that.

Carpe Diem P.T
03-23-08, 12:42 am
thats bizarre about that cab. how is all that going? having a good easter?

rob_in_korea
03-23-08, 6:41 pm
Thanks sly. Korea can be funny sometimes carpe diem but I guess it's between the insurance company and the taxi company now. I'll be doing arms later today...

-Rob

jonnydunz
03-23-08, 8:21 pm
man its a good thing nothing else major happen to you. glad to see that you are ok and that you had a great shoulder workout. my time to getting in the gym is nearer since i completed one task. i finally got all moved in to my new place and now i can begin to train early in the morning the way that i like it. so i will be begin to post again my workouts so that i can get some honest feedback as usual. man keep on training hard and i know that you will continue to see great results.peace big homie

rob_in_korea
03-24-08, 5:17 am
Thanks jonny. It's good to hear you'll be tearing it up at the gym soon.
I had a great Arm workout today. I did single arm DB overhead extensions today for one of my tricep exercises, the first time doing these in a few months. I used an incredibly light weight just to make sure everything was ok and it went very well.

Arms (Biceps:9 sets, Forearms:3 sets, Triceps:10 sets+Dips:3 sets)
Biceps
Standing EZ Curl (Narrow grip(N), Wide Grip(W)) 60x12(N), 60x12(W), 90x8(N), 90x8(W)
DB Preacher Curl: 25x14, 35x10, 45x5
Bent Over DB Concentration Curl: 25x12
21s: 1 set with 50lb EZ Curl Bar
Forearms
DB Hammer Curl: 30x10, 30x10, 45x6
Triceps
Decline Close Grip Bench: 135x12, 185x10, 205x8, 115x30
Standing Single Arm DB Overhead Extension: 12x12, 15x12, 15x12
Rope Pushdown: 80x12, 110x10, 140x8
Dips: 12(with 25lb plate hanging), 12(with 25lb plate hanging), 8(with 25lb plate hanging)-drop set-6

Tomorrow will be Legs....

-Rob

simpleguy
03-24-08, 7:35 am
really good workout Rob...

rob_in_korea
03-25-08, 4:57 am
Thanks simpleguy. I had an interesting Leg day today because the gym is undergoing a change to newer equipment. I walked in and to my suprise no squat rack...as a matter of fact no place at all to really do squats due to all the new equipment. I thought about doing front squats in front of one of the flat benches but that would've pissed everyone off. I hope they will put a squat or power rack in but I don't see how they can unless they lose the smith machine or take out some treadmills. I am not sure if the other gym is undergoing the same transformation but I may have to go check it out.

Anyway all of the exercises today with the exception of seated calf were done one leg at a time so the weight listed is per leg and the weight does not include starting weight.

Legs (19 sets)
Hammer Strength Iso Lateral Leg Press: 100x12, 145x12, 200x10, 245x6, 100x20
Hammer Strength Iso Lateral Leg Extension: 45x12, 70x10, 90x6, 45x15
Hammer Strength Iso Lateral Prone Leg Curl: 35x12, 45x8, 45x8, 25x15
DB Lunge: 25x12
Nautilus Seated Calf: 130x12, 145x12, 155x12, 170x10, 185x8

I am upset that I couldn't do squats but hopefully they will put a squat rack back in. Tomorrow will be Chest....

-Rob

jonnydunz
03-25-08, 7:58 pm
Thanks simpleguy. I had an interesting Leg day today because the gym is undergoing a change to newer equipment. I walked in and to my suprise no squat rack...as a matter of fact no place at all to really do squats due to all the new equipment. I thought about doing front squats in front of one of the flat benches but that would've pissed everyone off. I hope they will put a squat or power rack in but I don't see how they can unless they lose the smith machine or take out some treadmills. I am not sure if the other gym is undergoing the same transformation but I may have to go check it out.

Anyway all of the exercises today with the exception of seated calf were done one leg at a time so the weight listed is per leg and the weight does not include starting weight.

Legs (19 sets)
Hammer Strength Iso Lateral Leg Press: 100x12, 145x12, 200x10, 245x6, 100x20
Hammer Strength Iso Lateral Leg Extension: 45x12, 70x10, 90x6, 45x15
Hammer Strength Iso Lateral Prone Leg Curl: 35x12, 45x8, 45x8, 25x15
DB Lunge: 25x12
Nautilus Seated Calf: 130x12, 145x12, 155x12, 170x10, 185x8

I am upset that I couldn't do squats but hopefully they will put a squat rack back in. Tomorrow will be Chest....

-Rob
impressive as always Rob. good to see that you are increasing the weight and pushing yourself to the limits in your workouts. keep up the awesome work my man and you will continue to see great progress.peace

rob_in_korea
03-26-08, 5:53 am
Thanks jonny. So they permanently removed the squat rack but got a brand new smith machine, makes absolutely no fucking sense. I also found out that the other gym on base (that place has a squat rack or used to...) will be closed for the next three months. Me and some other guys complained about it and the guy tried to sell us on the new hammer strength v-squat machine, we told him you still need a place to do regular squats/deadlifts/rack pulls/barbell shrugs etc.... Anyway we have to file a formal complaint and maybe we will get it back. With the other gym being closed I have no idea where I will do squats, I guess I can do front squats (and deadlifts) in front of the cable machine. My other option is pay $150-200(plus an extra $100 a month for parking fees) a month to go to a decent gym in Seoul. I'll keep you guys updated.

Aside from being upset about all the new shit in the gym I had a great Chest workout today.

Chest(14 sets)
Incline DB Bench Press: 40x15, 50x12, 60x8, 65x6, 70x2
Flat DB Bench Press: 60x12, 70x10, 80x6, 50x15
Incline DB Flye: 30x12, 30x12, 30x12
Flat DB Flye: 40x12, 45x8

Tomorrow will be an off day and Friday will be Back....

-Rob

hjayss
03-26-08, 5:55 am
hot damn....14 sets there he go again..whats good bro...nice chest session...

rob_in_korea
03-28-08, 6:31 am
How's it going hjayss? Everything is going good over here. Today they put in a new squat rack...sort of...it's the kind that the bottom part doesn't adjust. I should be okay when I squat because I am six feet tall but I may hit the bar at the bottom portion of the squat but for people shorter than six feet I think it will limit their range of motion. Of course you can't deadlift from this nor is there enough room in front of it so deadlifts now have to be performed in front of the cable rack.

I had a solid Back workout today.

Back (14 sets+4 Deads+3 hyperextensions)
Pullup(P)/Chinup(C): 6(P)(with 25lb plate hanging), 6(C)(with 25lb plate hanging), 10(P), 10(C), 12(P)(with 65lbs assistance), 12(C)(with 65lbs assistance)
Hammer Strength Iso Lateral Front Lat Pulldown(total weight, not weight per side): 140x15, 230x6
DB Row: 70x12, 85x10, 100x6
Underhand Grip Barbell Row: 185x10, 225x8, 135x25
Deadlift: 245x8, 295x5, 315x3, 385x2
Hyperextension: 12, 10(with 25lb plate), 10(with 25lb plate)

Doing deadlifts in front of the cable machine was odd because now the whole weight room can see me whereas before I was kind of off in the corner by myself which I liked much better. ..Oh well.

Tomorrow will be a rest day and then my schedule will look like this:
Sunday-Shoulders
Monday-Arms
Tuesday-Legs
Wednesday-fly to Philippines
Thursday-Hopefully Chest
Friday-Hopefully Back
Saturday or Sunday-Tattoo
Late Sunday night-Fly back to Korea
As I said when I get back I will take a week off so the tattoo will be partially healed before I start working out again.

-Rob

rob_in_korea
03-30-08, 6:49 am
I had an excellent Shoulder session today. I did cable side laterals and front raises today just to switch it up a bit.

Shoulders (12 sets+3 Upright Rows+5 Shrugs+4 Rear Delt)
Seated DB Overhead Press: 40x12, 45x10, 50x8, 60x6, 35x15
Single Arm Cable Lateral Raise: 20x12, 20x12, 20x12, 40x6
Cable Straight Bar Front Raise: 40x12, 40x12, 50x10
EZ Curl Bar Upright Row: 90x12, 90x12, 90x12
DB Shrug: 75x12, 100x10, 100x10, 120x8, 120x8
Seated DB Bent Over Lateral Raise: 25x12, 25x12, 30x10, 30x10

Tomorrow will be Arms...

-Rob

sly06
03-30-08, 6:55 am
Pretty damn good Rob. It's awesome you can do deadlifts now to where people can see you. You can show them the true Animal way and the right form how to do it. Atleast you got something in your gym now to where you can do squats. Keep up the good work and the lifts look good.

Carpe Diem P.T
03-30-08, 7:10 am
I had an excellent Shoulder session today. I did cable side laterals and front raises today just to switch it up a bit.

Shoulders (12 sets+3 Upright Rows+5 Shrugs+4 Rear Delt)
Seated DB Overhead Press: 40x12, 45x10, 50x8, 60x6, 35x15
Single Arm Cable Lateral Raise: 20x12, 20x12, 20x12, 40x6
Cable Straight Bar Front Raise: 40x12, 40x12, 50x10
EZ Curl Bar Upright Row: 90x12, 90x12, 90x12
DB Shrug: 75x12, 100x10, 100x10, 120x8, 120x8
Seated DB Bent Over Lateral Raise: 25x12, 25x12, 30x10, 30x10

Tomorrow will be Arms...

-Rob

hey rob. are you pushing 40kb dumbells above your head?

and whats this mean? - Shoulders (12 sets+3 Upright Rows+5 Shrugs+4 Rear Delt)

rob_in_korea
03-30-08, 7:20 pm
Thanks sly and you're right at least there is a place to do squats now. Carpe Diem all my weight is listed in pounds. When I write: Shoulders (12 sets+3 Upright Rows+5 Shrugs+4 Rear Delt) this is referring to the number of sets so it should read Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs+4 sets of Rear Delt) however I don't feel like typing it all out.

-Rob

rob_in_korea
03-31-08, 4:49 am
I had a great Arm workout today.

Arms (Biceps:8 sets, Forearms:3 sets, Triceps:9 sets+3 sets of Dips)

Biceps
Standing DB Curl: 35x12, 40x10, 55x4
Preacer Curl w/EZ Curl Bar (N=Narrow Grip, W=Wide Grip): 60x12(N), 60x12(W), 80x8(N), 80x8(W)
Standing Wide Grip EZ Curl: 50x15
Forearms:
Reverse Grip EZ Curl: 60x12, 60x12, 70x8
Triceps
Rope Pulldown: 100x12, 120x10, 150x8
Reverse Grip Straight Bar Pulldown: 60x12, 80x12, 50x20
Single Arm DB Overhead Extension: 15x12, 20x12, 25x8
Dips: 12(with 25lb plate), 10(with 35lb plate), 6(with 35lb plate)-drop set-6

As always I finished up with some wrist curls and grip work. The workout went by very quickly. Tomorrow will be Legs....

-Rob

atrain11b
03-31-08, 3:55 pm
Hey Rob, awesome lifts for those arms, one question, I notice a lot of Ez Bar work, is there a reason you don't do regular Barbell curls. I heard the Ez Bar can be better for the wrist, yet have not done them myself was just wondering.

rob_in_korea
03-31-08, 7:35 pm
Thanks atrain. I used to do barbell curls almost every arm day but now I do them about once every six weeks or so. The reason is I used to have this strange pain in my shoulder but I could never pinpoint the cause and then I was watching Bob Cicherillo's World Class Physique DVD and he was talking about how barbell curls give some people a pain in their shoulder so they might want to switch to EZ curl bars instead. Since I have done this the pain has gone away. By the way, those DVDs have really good form tips on them.

-Rob

jonnydunz
03-31-08, 10:17 pm
lovin the workouts my man. keep on working hard and making those gains that you desire. i am finally back in the gym and i am feeling great. man the time away helped alot and i am doing alright so far. i am easing my way back into the swing of things and i can say that i am doing this the right way. no pain in my joints is always a good thing after being out of the gym for a while. i will see how i feel when i begin to go heavier each week. take care bro and i hope that things get worked out for you with the squat rack.peace.

rob_in_korea
04-01-08, 9:35 pm
Thanks jonny, it's good to hear you are back at it. I had a great Leg workout yesterday. When I was doing my second set of leg presses some lady in her mid-forties came over and asked me if I was ok, I have no idea why she did this considering I wasn't doing a crazy amount of weight although I was doing the reps a bit slower. So I said I am fine and she said but your red(my skin is as white as a ghosts') and sweaty...shit, I hope she never sees me doing deadlifts....

Legs (21 sets)
Squat: 135x12, 185x10, 205x6, 225x4, 135x12
Hammer Strength Iso Lateral Leg Press (total weight listed): 200x12, 290x10, 400x5, 400x5, 200x12
Hammer Strength Iso Lateral Leg Extension (weight per leg): 45x12, 70x8, 45x12
Hammer Strength Iso Lateral Prone Leg Curl (weight per leg): 25x12, 35x8, 25x12
Calf Raise (done on old Nautilus pullup machine with weight belt attaqchment): 220x12, 250x12, 250x12, 250x12, 250x10

I will be going to the Philippines later today. I most likely won't post anything but I'll be doing Chest on Thursday or Friday and Maybe I'll do Back on Friday or Saturday. I called the hotel and asked about their gym and of course they told me it's good but we'll see what happens when I get there. I'll be back on Monday......

-Rob

jonnydunz
04-01-08, 11:08 pm
Thanks jonny, it's good to hear you are back at it. I had a great Leg workout yesterday. When I was doing my second set of leg presses some lady in her mid-forties came over and asked me if I was ok, I have no idea why she did this considering I wasn't doing a crazy amount of weight although I was doing the reps a bit slower. So I said I am fine and she said but your red(my skin is as white as a ghosts') and sweaty...shit, I hope she never sees me doing deadlifts....

Legs (21 sets)
Squat: 135x12, 185x10, 205x6, 225x4, 135x12
Hammer Strength Iso Lateral Leg Press (total weight listed): 200x12, 290x10, 400x5, 400x5, 200x12
Hammer Strength Iso Lateral Leg Extension (weight per leg): 45x12, 70x8, 45x12
Hammer Strength Iso Lateral Prone Leg Curl (weight per leg): 25x12, 35x8, 25x12
Calf Raise (done on old Nautilus pullup machine with weight belt attaqchment): 220x12, 250x12, 250x12, 250x12, 250x10

I will be going to the Philippines later today. I most likely won't post anything but I'll be doing Chest on Thursday or Friday and Maybe I'll do Back on Friday or Saturday. I called the hotel and asked about their gym and of course they told me it's good but we'll see what happens when I get there. I'll be back on Monday......

-Rob

man what a great leg workout you have put together. it feels good to be back and i am pain free in my joints so far and it feels good. glad to see that you are still working your legs even with out the squat rack. enjoy your trip to the Philippines and see you when you get back. peace

simpleguy
04-01-08, 11:46 pm
Thanks jonny, it's good to hear you are back at it. I had a great Leg workout yesterday. When I was doing my second set of leg presses some lady in her mid-forties came over and asked me if I was ok, I have no idea why she did this considering I wasn't doing a crazy amount of weight although I was doing the reps a bit slower. So I said I am fine and she said but your red(my skin is as white as a ghosts') and sweaty...shit, I hope she never sees me doing deadlifts....

Legs (21 sets)
Squat: 135x12, 185x10, 205x6, 225x4, 135x12
Hammer Strength Iso Lateral Leg Press (total weight listed): 200x12, 290x10, 400x5, 400x5, 200x12
Hammer Strength Iso Lateral Leg Extension (weight per leg): 45x12, 70x8, 45x12
Hammer Strength Iso Lateral Prone Leg Curl (weight per leg): 25x12, 35x8, 25x12
Calf Raise (done on old Nautilus pullup machine with weight belt attaqchment): 220x12, 250x12, 250x12, 250x12, 250x10

I will be going to the Philippines later today. I most likely won't post anything but I'll be doing Chest on Thursday or Friday and Maybe I'll do Back on Friday or Saturday. I called the hotel and asked about their gym and of course they told me it's good but we'll see what happens when I get there. I'll be back on Monday......

-Rob

great workout Rob... that's funny about that lady
enjoy it in the Philippines

rob_in_korea
04-06-08, 8:52 pm
Thanks jonny and simpleguy. I just got back from a relaxing time in the Philippines. I only managed to get a Chest workout in, the gym was interesting to say the least but I made the best of it. The tattoo took just under 4 hours so it wasn't too bad, I'll post some pics after it heals. As I said I'll be taking a few days off so I'll probably start working out again Friday with Back.

-Rob

jonnydunz
04-06-08, 11:02 pm
glad to have you back in the mix and cant wait to see your next workout my man. take care until the next post. peace.

Carpe Diem P.T
04-06-08, 11:03 pm
good to see ya back rob. nice leg smashing. shame you cant come to our aussie abc meet!

sly06
04-07-08, 12:18 am
Thanks jonny and simpleguy. I just got back from a relaxing time in the Philippines. I only managed to get a Chest workout in, the gym was interesting to say the least but I made the best of it. The tattoo took just under 4 hours so it wasn't too bad, I'll post some pics after it heals. As I said I'll be taking a few days off so I'll probably start working out again Friday with Back.

-Rob

Welcome back Rob. What kind of tattoo did you get?

rob_in_korea
04-07-08, 5:41 am
Thanks guys. I've never been to Australia carpe but my wife spent a couple weeks in Brisbane a few years ago. It would be fun to make a trip down there sometime but the flight is long as hell. Sly, The tattoo is of a large dragon, it runs from my shoulder to my elbow on the outside of my right arm. I wanted to do a half sleeve but that would have taken 8-10 hours and I know that going past the four hour mark things can start to get difficult.

-Rob

simpleguy
04-07-08, 10:59 am
Thanks jonny and simpleguy. I just got back from a relaxing time in the Philippines. I only managed to get a Chest workout in, the gym was interesting to say the least but I made the best of it. The tattoo took just under 4 hours so it wasn't too bad, I'll post some pics after it heals. As I said I'll be taking a few days off so I'll probably start working out again Friday with Back.

-Rob

good to know you had a good time... I don't know too much about tatoos, but 4 hours seems like a pretty long time to me

must look pretty cool then

rob_in_korea
04-08-08, 8:53 pm
Four hours is a fairly long time, I was eating while he was doing the tattoo. My tentative workout schedule will be something like this: the first week will be fairly light(in regards to number of sets not necessarily weight), the second week I'll do my regular number of sets and the third week I'll add Stack into my supplement routine. By the way this is the first time I have not taken Pump during one of my breaks so starting back up with it should be fun.

-Rob

rob_in_korea
04-12-08, 5:57 am
I started my routine back up today with a great Back workout. Not really going to do any crazy numbers this week just taking it easy.

Back (12 sets+3 sets of Deadlifts+2 sets of Hyperextensions)

Barbell Row: 135x12, 185x12, 225x8
DB Row: 70x12, 80x10, 90x8
Pullups(P)/Chinups(C)(for the last couple of reps each set I used some assistance): 10(P), 10(C), 8(P), 8(C), 8(P), 8(C)
Deadlift: 225x8, 275x5, 335x3
Hyperextension: 12, 10(with 25lb plate)

It was a nice, short workout. My tattoo is almost healed so I'll post some pics in a couple of days. Tomorrow will be Shoulders....

-Rob

simpleguy
04-12-08, 6:47 am
a fine workout Rob... I like the hyperextensions at the end - solid exercise

sly06
04-12-08, 6:57 am
Rob,
A sweet and simple workout bro. How is the tat feeling. I only have one and I don't think I will get another one. The itching that came with it and the peeling. That pissed me off so bad. It never stopped itching and you can't scratch it. Anyways, can't wait to see the pics. Keep up the good work.

Carpe Diem P.T
04-12-08, 7:20 am
keen to see this tatt. pullups with assistance is a great idea. really helps you push it that bit further.

rob_in_korea
04-12-08, 1:04 pm
Thanks guys. The tat is doing well. Here is one photo of it, taken right after it was finished:

http://s231.photobucket.com/albums/ee68/rob_in_korea/

Those other photos were taken back in December, I am about 5lbs heavier now. I'll put up some new ones soon. I have five tattoos altogether, the other two are on my calfs, I guess I'll post photos of them as well.

-Rob

rob_in_korea
04-13-08, 7:04 am
Had a nice Shoulder workout today.

Shoulders (10 sets+2 sets of Upright Rows+3 sets of Shrugs+3 sets of Rear delts)
Seated DB Overhead Press: 40x12, 45x10, 50x8, 50x8
Standing DB Lateral Raise: 20x12, 25x10, 25x10
Seated DB Front Raise (twisting in at the top): 15x12, 15x12, 15x12
EZ Curl Bar Upright Row: 80x12, 80x12
Barbell Shrug: 225x12, 275x10, 315x8
Standing Cable Reverse Flye: 20x12, 20x12, 20x12

Once again nothing too crazy this week. Tomorrow will be Arms...

-Rob

Carpe Diem P.T
04-13-08, 8:09 am
Had a nice Shoulder workout today.

Shoulders (10 sets+2 sets of Upright Rows+3 sets of Shrugs+3 sets of Rear delts)
Seated DB Overhead Press: 40x12, 45x10, 50x8, 50x8
Standing DB Lateral Raise: 20x12, 25x10, 25x10
Seated DB Front Raise (twisting in at the top): 15x12, 15x12, 15x12
EZ Curl Bar Upright Row: 80x12, 80x12
Barbell Shrug: 225x12, 275x10, 315x8
Standing Cable Reverse Flye: 20x12, 20x12, 20x12

Once again nothing too crazy this week. Tomorrow will be Arms...

-Rob

your lateral raises, are they 25kg dumbells?

nice tatt! liked the other pics. good shot of your wide back.

sly06
04-13-08, 8:49 am
Had a nice Shoulder workout today.

Shoulders (10 sets+2 sets of Upright Rows+3 sets of Shrugs+3 sets of Rear delts)
Seated DB Overhead Press: 40x12, 45x10, 50x8, 50x8
Standing DB Lateral Raise: 20x12, 25x10, 25x10
Seated DB Front Raise (twisting in at the top): 15x12, 15x12, 15x12
EZ Curl Bar Upright Row: 80x12, 80x12
Barbell Shrug: 225x12, 275x10, 315x8
Standing Cable Reverse Flye: 20x12, 20x12, 20x12

Once again nothing too crazy this week. Tomorrow will be Arms...

-Rob

Rob,
Great workout bro. Do you prefer the EZ Curl bar for upright rows rather than straight bar? Just a question. Anyways, great job bro.

rob_in_korea
04-13-08, 11:32 am
Thanks guys. Carpe, all my weights are in pounds. Sly I do like the EZ curl bar because I think it keeps the hand/wrist position a little more natural while still hitting the shoulder/trap area well. I do use a regular barbell from time to time though.

-Rob

jonnydunz
04-14-08, 4:07 am
tat was pretty cool. good to see you in the gym again doing the thing. always good to read your page and see the great gains that you are making. keep up the great work man because it is paying off for you. GET BIG BRO.peace

rob_in_korea
04-14-08, 5:31 am
Thanks jonny. I had a great Arm workout today. I forgot my dipping belt so I couldn't add extra weight during dips so I just did a few more reps.

Arms (Biceps:6 sets, Forearms:2 sets, Triceps:8 sets+2 sets of Dips)

Biceps
Standing DB Curl: 20x15, 40x10, 45x8
EZ Preacher Curl(close grip):60x12, 70x10, 80x8
Forearms
DB Hammer Curl: 30x12, 30x12
Triceps
Decline Close Grip Bench: 135x12, 185x10, 205x8
Rope Pulldown: 100x12, 120x10, 140x8
Single Arm DB Overhead Extension: 20x12, 20x12
Dips: 15, 12

Finished off with some wrist curls. Tomorrow is a rest day and Wednesday will be Legs...

-Rob

sly06
04-14-08, 5:36 am
Rob,
Sweet ass workout! I am really liking the Close Grip Bench press. Do your wrists hurt when you do those? Sometimes my right writst will act up and I won't be albe to do them? Anyways, cool ass tat and great workout!!

Carpe Diem P.T
04-14-08, 5:47 am
lookin forward to leg day?

dyskee
04-14-08, 6:59 pm
Thanks jonny. I had a great Arm workout today. I forgot my dipping belt so I couldn't add extra weight during dips so I just did a few more reps.

Arms (Biceps:6 sets, Forearms:2 sets, Triceps:8 sets+2 sets of Dips)

Biceps
Standing DB Curl: 20x15, 40x10, 45x8
EZ Preacher Curl(close grip):60x12, 70x10, 80x8
Forearms
DB Hammer Curl: 30x12, 30x12
Triceps
Decline Close Grip Bench: 135x12, 185x10, 205x8
Rope Pulldown: 100x12, 120x10, 140x8
Single Arm DB Overhead Extension: 20x12, 20x12
Dips: 15, 12

Finished off with some wrist curls. Tomorrow is a rest day and Wednesday will be Legs...

-Rob

nice workout rob, catch my arm workout tomorrow it's goin to be hardcore :D

jonnydunz
04-14-08, 10:09 pm
Thanks jonny. I had a great Arm workout today. I forgot my dipping belt so I couldn't add extra weight during dips so I just did a few more reps.

Arms (Biceps:6 sets, Forearms:2 sets, Triceps:8 sets+2 sets of Dips)

Biceps
Standing DB Curl: 20x15, 40x10, 45x8
EZ Preacher Curl(close grip):60x12, 70x10, 80x8
Forearms
DB Hammer Curl: 30x12, 30x12
Triceps
Decline Close Grip Bench: 135x12, 185x10, 205x8
Rope Pulldown: 100x12, 120x10, 140x8
Single Arm DB Overhead Extension: 20x12, 20x12
Dips: 15, 12

Finished off with some wrist curls. Tomorrow is a rest day and Wednesday will be Legs...

-Rob

continuing to do very well with your workouts is what it is all about. i know that you are eating well and getting your rest, so all i can say man is to stay with the program that you have and continue to make those changes to your body.peace.

rob_in_korea
04-15-08, 1:18 am
Thanks everyone. Sly, my wrists don't usually hurt - I think it really depends on how close together you go and how far you bring the barbell down. Carpe, I don't know if I ever look forward to Leg day but I am sure I'll enjoy it. I'll make sure to stop by dyskee, and I'll continue to do my best jonny.

-Rob

rob_in_korea
04-16-08, 5:31 am
Had a great Leg workout today. I was fairly tired because my wife and I were up discussing business plans with Yun Chang (the bodybuilder friend) till 2:00am...but more on that at a later time.
I did a reverse drop set for calfs today, I increased in weight and lowered the reps as I went up.

Legs (18 sets)
Hammer Strength V-Squat(weight including start weight): 140x12, 190x10, 230x8
Squat: 135x12, 135x12, 185x6, 135x12
Nautilus Leg Extension: 125x12, 140x10, 185x8
Nautilus Leg Curl: 110x12, 125x10, 155x8
Nautilus Seated Calf: 110x12-drop set-125x10-drop set-140x10-drop set-155x8-drop set-170x8

Tomorrow will be Chest....

-Rob

simpleguy
04-16-08, 9:19 am
Had a great Leg workout today. I was fairly tired because my wife and I were up discussing business plans with Yun Chang (the bodybuilder friend) till 2:00am...but more on that at a later time.
I did a reverse drop set for calfs today, I increased in weight and lowered the reps as I went up.

Legs (18 sets)
Hammer Strength V-Squat(weight including start weight): 140x12, 190x10, 230x8
Squat: 135x12, 135x12, 185x6, 135x12
Nautilus Leg Extension: 125x12, 140x10, 185x8
Nautilus Leg Curl: 110x12, 125x10, 155x8
Nautilus Seated Calf: 110x12-drop set-125x10-drop set-140x10-drop set-155x8-drop set-170x8

Tomorrow will be Chest....

-Rob

yo Rob, sick session... those drop sets look good
keep it up

Carpe Diem P.T
04-16-08, 4:11 pm
interested to hear these business plans. nice solid leg day.

jonnydunz
04-16-08, 8:30 pm
Had a great Leg workout today. I was fairly tired because my wife and I were up discussing business plans with Yun Chang (the bodybuilder friend) till 2:00am...but more on that at a later time.
I did a reverse drop set for calfs today, I increased in weight and lowered the reps as I went up.

Legs (18 sets)
Hammer Strength V-Squat(weight including start weight): 140x12, 190x10, 230x8
Squat: 135x12, 135x12, 185x6, 135x12
Nautilus Leg Extension: 125x12, 140x10, 185x8
Nautilus Leg Curl: 110x12, 125x10, 155x8
Nautilus Seated Calf: 110x12-drop set-125x10-drop set-140x10-drop set-155x8-drop set-170x8

Tomorrow will be Chest....

-Rob
very nice workout and look forward to what you have to say about your bodybuilding friend. are you about to compete my man. if so, go for it and do it big.take it easy bro.peace.

rob_in_korea
04-16-08, 9:25 pm
Thanks guys. No plans on competing. It's a fairly long story but basically instead of starting a gym in the US I am planning on doing it over here. The start up costs are pretty incredible but I think I can find some way to come up with the money. More details soon....

-Rob

rob_in_korea
04-17-08, 5:30 am
Just finished up a solid Chest workout.

Chest (12 sets)
Incline DB Bench Press: 45x12, 50x10, 50x10, 60x8
Flat DB Bench Press: 60x12, 65x10, 65x10, 75x8
Standing Low Cable Flye: 40x12, 50x10, 50x10, 60x8

A nice, short workout. Tomorrow will be Back and I will return to my regular number of sets...

-Rob

sly06
04-17-08, 10:49 am
Rob,

Great leg workout. Pretty intense and to the point.

Chest workout: Pefect. I would call that a short, sweet, and to the point workout. Great job bro.

If you opened up a gym in the US I would find you and make it there.

rob_in_korea
04-18-08, 12:05 am
Thanks sly. Here is some more info on the gym, I won't get into all the details because someone could just run off with the idea and do it themselves.

The best gym in Korea was called California Fitness, they had three locations and a total of 40,000 members. It was started by a Canadian Bodybuilder in 2000, he sold it at the end of 2006(for quite a large sum of money) to a Korean businessman who promptly fired all the managers and hired his friends. All three locations are closed within the last month. The biggest club was 59,000 square feet and rent was $300,000 a month (not including utilities).
The problem in Korea is many Korean investors and business owners are incredibly greedy, so numerous gyms have failed including: California Fitness (3 locations in Seoul), Bally's(2 locations in Seoul), Golds-I don't know if it is still open but I went there and it was horrible, I am not sure how they even received a Golds franchise.

With all of those failures their are numerous small, shitty gyms in Seoul that charge around $50-60 a month(if you pay for the whole year). California's membership costs were $180 a month although sometimes you could get it for $150 a month. Seoul doesn't have any gym for serious lifters. This is what I am looking at doing. I've talked with the importer of Hammer Strength/Life Fitness and Irongrip here and I gave them a rough equipment list and it will cost almost $400,000 for equipment which is about double the US cost.....

Sorry for the long post but I'll keep you guys updated....

-Rob

rob_in_korea
04-18-08, 5:48 am
Had a great Back workout today.

Back (14 sets+4 sets of Deads+3 sets of Hyperextensions+4 sets of Rear Delt)
DB Row: 70x12, 80x10, 90x8, 110x6
Hammer Strength Iso Lateral Row(wide neutral grip - total weight listed): 100x12, 150x10, 190x8, 280x6
Pullups(P)/Chinups(C)(last few reps of each set were assisted): 12(P)(with 25lb plate), 12(C)(with 25lb plate), 10(P), 10(C), 8(P), 8(C)
Deadlifts: 245x8, 295x5, 335x3, 365x1
Hyperextension: 12, 10(with 25lb plate), 10(with 25lb plate)
Seated Bent Over DB Lateral Raise: 30x12, 30x10, 40x8, 40x6

Tomorrow and Sunday will be off. Tomorrow I'll be gym hopping with Yun Chang, checking out various gyms around Seoul to determine competition. Sunday I have to go to my wife's parents house. Monday will be Shoulders....

-Rob

sly06
04-18-08, 5:53 am
Had a great Back workout today.

Back (14 sets+4 sets of Deads+3 sets of Hyperextensions+4 sets of Rear Delt)
DB Row: 70x12, 80x10, 90x8, 110x6
Hammer Strength Iso Lateral Row(wide neutral grip - total weight listed): 100x12, 150x10, 190x8, 280x6
Pullups(P)/Chinups(C)(last few reps of each set were assisted): 12(P)(with 25lb plate), 12(C)(with 25lb plate), 10(P), 10(C), 8(P), 8(C)
Deadlifts: 245x8, 295x5, 335x3, 365x1
Hyperextension: 12, 10(with 25lb plate), 10(with 25lb plate)
Seated Bent Over DB Lateral Raise: 30x12, 30x10, 40x8, 40x6

Tomorrow and Sunday will be off. Tomorrow I'll be gym hopping with Yun Chang, checking out various gyms around Seoul to determine competition. Sunday I have to go to my wife's parents house. Monday will be Shoulders....

-Rob

Great day Rob! I hope you find a great location for your gym and nobody will be albe to touch what you are going to offer. Keep it up bro.

Carpe Diem P.T
04-18-08, 5:54 am
wow you are living out my dream! good back work out bro. everythings working out nice for ya.

rob_in_korea
04-18-08, 11:09 am
Thanks guys. I still need to come up with somewhere in the vicininty of $800,000. I may get lucky and find a reasonable Korean investor. Everything is possible....

-Rob

jonnydunz
04-18-08, 9:23 pm
man anything is possible and i believe that you can not only do it, but do it better than anyone else because you are intelligent and it helps to be an Animal.lol. seriously man, you have my respect for the thoughts you are putting into this and the desire for a dream to come true. man i have to say that this is a dream of mine as well and i know that it requires alot especially when you dream big dreams. all will workout and i will be praying that they do.

great work as usual on your back workout man and i may have to add in some of that work for my own back workout as well. love to challenge myself and see how far i can push myself. yesterday i pushed myself to the point of feeling like puking all over the place, but i didnt. i just felt nauseated for alittle while. well i got to go as i have an emergency patient that just came in. take care bro.

rob_in_korea
04-20-08, 7:43 pm
Thanks for the support jonny. Everything is moving forward with the gym and we may have found an investor. I'll be hitting up shoulders in a few hours....

-Rob

jonnydunz
04-21-08, 12:38 am
good stuff and i hope that you do find that investor man. can't wait to see what you did on your shoulder workout as they are always good ones. i will be back at it tomorrow morning when i get off work. i will be switching my workouts to doing one bodypart per day and i saw good results from this before. well take care man and look forward to your report and how your session went as well as you finding that investor. peace.

rob_in_korea
04-21-08, 6:34 am
Thanks jonny. I am sure your new routine will give you amazing results. I had an outstanding Shoulder workout today.

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs)
Seated DB Overhead Press: 40x12, 50x10, 50x8, 60x5, 30x15
Standing DB Lateral Raise: 20x12, 20x12, 30x8, 30x8
Plate Raise: 45x12, 45x10, 45x10
EZ Curl Bar Upright Row: 100x10, 100x8, 100x8
DB Shrug: 80x12, 100x10, 100x10, 120x8, 120x8

It was a fun workout. Tomorrow will be Arms...

-Rob

Carpe Diem P.T
04-21-08, 7:27 am
nice shoulder work out and good shit with your investor.

they are solid numbers you are getting up there.

jonnydunz
04-21-08, 10:30 pm
Thanks jonny. I am sure your new routine will give you amazing results. I had an outstanding Shoulder workout today.

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs)
Seated DB Overhead Press: 40x12, 50x10, 50x8, 60x5, 30x15
Standing DB Lateral Raise: 20x12, 20x12, 30x8, 30x8
Plate Raise: 45x12, 45x10, 45x10
EZ Curl Bar Upright Row: 100x10, 100x8, 100x8
DB Shrug: 80x12, 100x10, 100x10, 120x8, 120x8

It was a fun workout. Tomorrow will be Arms...

-Rob

sounds and looks like a great workout. i know that you were feeling good after that workout. good stuff man as always. keep on bringing it bro and i will be doing the same.peace.

simpleguy
04-22-08, 12:10 am
Thanks jonny. I am sure your new routine will give you amazing results. I had an outstanding Shoulder workout today.

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs)
Seated DB Overhead Press: 40x12, 50x10, 50x8, 60x5, 30x15
Standing DB Lateral Raise: 20x12, 20x12, 30x8, 30x8
Plate Raise: 45x12, 45x10, 45x10
EZ Curl Bar Upright Row: 100x10, 100x8, 100x8
DB Shrug: 80x12, 100x10, 100x10, 120x8, 120x8

It was a fun workout. Tomorrow will be Arms...

-Rob

looks pretty intense to me... good work

rob_in_korea
04-22-08, 6:44 am
Thanks everyone. I had a solid Arm workout today. I think I hit a PR on DB Curls and Rope Pulldowns. Sometime soon I may try skullcrushers again; my elbow has been fine on all other tricep exercises except skullcrushers. Once again I forgot my dip belt so I just did higher reps.

Arms(Biceps:7 sets, Forearms:3 sets, Triceps:9 sets+3 sets of Dips)
Biceps
Standing DB Curl: 35x12, 40x10, 55x5
Spider Curls (done laying face down on an incline bench with an EZ curl Bar)(narrow grip(N), wide grip(W):60x12(N),60x12(W), 50x15(N), 50x15(W)
Forearms
Reverse EZ Curl: 60x12, 60x10, 80x6
Triceps
Standing Overhead Rope Extension: 50x15, 70x12, 100x10
Rope Pulldown: 100x12, 120x10, 160x6
Single Arm Reverse Pulldown: 30x12, 40x10, 50x8
Dips: 20, 15, 12

Finished off with some wrist curls and grip work. Tomorrow will be Legs unless I have to go meet the potential investor....

-Rob

jonnydunz
04-22-08, 10:20 pm
Thanks everyone. I had a solid Arm workout today. I think I hit a PR on DB Curls and Rope Pulldowns. Sometime soon I may try skullcrushers again; my elbow has been fine on all other tricep exercises except skullcrushers. Once again I forgot my dip belt so I just did higher reps.

Arms(Biceps:7 sets, Forearms:3 sets, Triceps:9 sets+3 sets of Dips)
Biceps
Standing DB Curl: 35x12, 40x10, 55x5
Spider Curls (done laying face down on an incline bench with an EZ curl Bar)(narrow grip(N), wide grip(W):60x12(N),60x12(W), 50x15(N), 50x15(W)
Forearms
Reverse EZ Curl: 60x12, 60x10, 80x6
Triceps
Standing Overhead Rope Extension: 50x15, 70x12, 100x10
Rope Pulldown: 100x12, 120x10, 160x6
Single Arm Reverse Pulldown: 30x12, 40x10, 50x8
Dips: 20, 15, 12

Finished off with some wrist curls and grip work. Tomorrow will be Legs unless I have to go meet the potential investor....

-Rob

very nice workout and congrats on your PR's. continue to push yourself harder and harder man and you will be amazed at what you will achieve.peace.

rob_in_korea
04-23-08, 7:54 am
Thanks jonny. I had an awesome Leg workout today.

Legs(20 sets)
Squat: 135x12, 185x10, 205x6, 245x1, 135x12
Hammer Strength V-Squat (weight including start weight): 120x12, 140x10, 190x8, 270x5
Hammer Strength Iso Lateral Leg Extension(weight per leg): 45x12, 70x8, 80x6
Hammer Strength Iso Lateral Prone Leg Curl (weight per leg): 25x12, 35x8, 45x6
Standing Single Leg DB Calf Raise: 40x12, 45x12, 50x10, 60x10, 70x8

Tomorrow is a rest day and Friday will be Chest...

-Rob

Carpe Diem P.T
04-23-08, 9:01 am
i will be very surprised if you arent sore tomorrow!

jonnydunz
04-23-08, 9:00 pm
Thanks jonny. I had an awesome Leg workout today.

Legs(20 sets)
Squat: 135x12, 185x10, 205x6, 245x1, 135x12
Hammer Strength V-Squat (weight including start weight): 120x12, 140x10, 190x8, 270x5
Hammer Strength Iso Lateral Leg Extension(weight per leg): 45x12, 70x8, 80x6
Hammer Strength Iso Lateral Prone Leg Curl (weight per leg): 25x12, 35x8, 45x6
Standing Single Leg DB Calf Raise: 40x12, 45x12, 50x10, 60x10, 70x8

Tomorrow is a rest day and Friday will be Chest...

-Rob

hey man great leg session. get the rest and grow big bro.peace.

rob_in_korea
04-24-08, 9:11 pm
Thanks guys. I was fairly sore but nothing too bad. Yesterday morning I had a physical and a hormone level test. I will get the results back next week, I am not worried about anything but I just decided to check myself out. I spent the afternoon checking out other gyms and spaces and we revised our equipment list(the price is a bit higher now). I'll be doing Chest in a few hours....

-Rob

jonnydunz
04-24-08, 9:42 pm
Thanks guys. I was fairly sore but nothing too bad. Yesterday morning I had a physical and a hormone level test. I will get the results back next week, I am not worried about anything but I just decided to check myself out. I spent the afternoon checking out other gyms and spaces and we revised our equipment list(the price is a bit higher now). I'll be doing Chest in a few hours....

-Rob

once i wish you the best with your gym efforts and i am sure that all will work out for you in the process of time. looking forward to your post on your chest workout. i know that you will do an awesome job as usual. stay strong and stay focused.peace..

hjayss
04-25-08, 12:33 am
Wassup rob still killing em on that physical shit baby..love it...love it...

rob_in_korea
04-25-08, 6:25 am
Thanks jonny and hjayss. The gym idea is definitely moving along, we have the equipment list and some of the future employees; now we need to find a decent space and some cash.

I had a great Chest workout today.

Chest (14 sets)
Incline Barbell Bench: 115x12, 135x10, 155x8, 175x6, 185x4
Flat Barbell Bench: 135x15, 185x6, 225x2, 135x15
Incline DB Flye: 25x12, 30x10, 35x8
Flat DB Flye: 35x12, 40x10

Tomorrow will be Back and I will also start Stak....

-Rob

hamhock
04-25-08, 6:51 am
Hello Rob,

This is Hamhock. I am new to this forum. I was reading through your journal and see you are here at Yongsan. I am in the Air Force here and have been here for 3 years. Due to retire at the end of the year after 26 years in. I was a member of California Fitness before the fucker's went bankrupt. Any hoot, if you do open a gym here let me know as I will definitely join. As you have stated previously the gyms here suck tremedously. I am alternating my training between Colier, Trent and the Point.

sly06
04-25-08, 7:18 am
Thanks jonny and hjayss. The gym idea is definitely moving along, we have the equipment list and some of the future employees; now we need to find a decent space and some cash.

I had a great Chest workout today.

Chest (14 sets)
Incline Barbell Bench: 115x12, 135x10, 155x8, 175x6, 185x4
Flat Barbell Bench: 135x15, 185x6, 225x2, 135x15
Incline DB Flye: 25x12, 30x10, 35x8
Flat DB Flye: 35x12, 40x10

Tomorrow will be Back and I will also start Stak....

-Rob

Stak is a great supplement. Great job on the chest exercises. Seems you killed it nicely.

rob_in_korea
04-26-08, 7:15 am
Thanks sly. Hamhock thanks for stopping by. I work out at Collier usually in the afternoon around 4pm or so, I am sure we have probably seen each other. Our gym will be fairly outstanding and if all goes according to plan we will open sometime in October. If you see me in the gym come up and say hi and I'll show you our tentative floor plan. Hope to see you soon...

I had an awesome Back workout today. I decided to change my pullup routine a little bit. I started of using assistance, then just my bodyweight and finally with a 25lb plate hanging.

Back (14sets+4 sets of Deads+3 sets of Stiff-Legged Deads+4 sets of Rear Delt)
Pullup(P)/Chinup(C): 12(P)(with 65lbs of assistance), 12(C)(with 65lbs of assistance), 10(P), 10(C), 8(P)(with 25lbs hanging), 8(C)(with 25lbs hanging)---last few reps of the last few sets I had to use some assistance)
Close Grip Pulldown: 120x12, 180x8
Nautilus Plate Loaded T-Bar Row(weight not including start weight-first time using this and I didn't like it): 90x12, 135x10, 160x5
Overhand Grip Barbell Row: 185x12, 245x6, 135x25
Deadlift: 245x8, 295x5, 335x3, 405x1
Siff Legged Deadlift: 95x12, 115x12, 135x10
Seated Bent Over DB Lateral Raise: 25x12, 30x10, 40x8, 45x8

Tomorrow is a rest day and Monday will be Shoulders....

-Rob

Carpe Diem P.T
04-26-08, 7:43 am
good call with the pull ups rob. so many people leave them but not you ya crazy bugger!

hamhock
04-26-08, 11:47 am
Rob I will see you Monday in Colier. Until than peace.

Hamhock

rob_in_korea
04-27-08, 4:58 am
Thanks guys. I think pullups are an essential part of a good back workout. I'll see you on Monday hamhock.

-Rob

simpleguy
04-27-08, 9:58 am
hey Rob, great back workout bro

rob_in_korea
04-28-08, 6:13 am
Thanks simpleguy. I recieved my cans of Animal Omega today so that will be added into the mix as well. One reason for my physical was the liver test. I have been taking Pak everyday for the past three years (which doesn't concern me), I've taken Pump everyday for the past two years (with the exception of the week off it recently), I've taken Nitro/Nitro G for about two years everyday as well. I also take Flex, Torrent, for the next few weeks Stak and now Omega. Plus I take additional Vitamin C, Acidiphilous/Bifidus, Gingko Biloboa and of course Whey and Casein Protein. I feel absolutely fine but I am just making sure everything is straight.

I had a great Shoulder workout today. I think I hit a PR on Barbell Shrugs....

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs)
Hammer Strength Iso Lateral Shoulder Press(total weight listed): 80x12, 100x10, 120x10, 150x8, 170x5
Standing DB Lateral Raise(I did these starting with my arms almost behind my back): 12x12, 15x12, 15x12
Standing Single Arm DB Lateral Raise: 55x6
Seated DB Front Raise (twisting inwards at the top): 20x12, 20x12, 30x6
EZ Curl Bar Upright Row: 110x10, 110x8, 110x8
Barbell Shrug: 225x12, 245x12, 275x10, 315x8, 365x5

Tomorrow will be Arms...

-Rob

jonnydunz
04-28-08, 10:16 pm
Thanks simpleguy. I recieved my cans of Animal Omega today so that will be added into the mix as well. One reason for my physical was the liver test. I have been taking Pak everyday for the past three years (which doesn't concern me), I've taken Pump everyday for the past two years (with the exception of the week off it recently), I've taken Nitro/Nitro G for about two years everyday as well. I also take Flex, Torrent, for the next few weeks Stak and now Omega. Plus I take additional Vitamin C, Acidiphilous/Bifidus, Gingko Biloboa and of course Whey and Casein Protein. I feel absolutely fine but I am just making sure everything is straight.

I had a great Shoulder workout today. I think I hit a PR on Barbell Shrugs....

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs)
Hammer Strength Iso Lateral Shoulder Press(total weight listed): 80x12, 100x10, 120x10, 150x8, 170x5
Standing DB Lateral Raise(I did these starting with my arms almost behind my back): 12x12, 15x12, 15x12
Standing Single Arm DB Lateral Raise: 55x6
Seated DB Front Raise (twisting inwards at the top): 20x12, 20x12, 30x6
EZ Curl Bar Upright Row: 110x10, 110x8, 110x8
Barbell Shrug: 225x12, 245x12, 275x10, 315x8, 365x5

Tomorrow will be Arms...

-Rob

the way that you hit them shoulders may prevent you from doing arms tomorrow.LOL. i know that you will be able to get your workout in no matter what man. great workout and man i can see how your numbers are going up consistently. way to push yourself and continuing to stay focused. take care bro. peace.

sly06
04-29-08, 12:21 am
Thanks simpleguy. I recieved my cans of Animal Omega today so that will be added into the mix as well. One reason for my physical was the liver test. I have been taking Pak everyday for the past three years (which doesn't concern me), I've taken Pump everyday for the past two years (with the exception of the week off it recently), I've taken Nitro/Nitro G for about two years everyday as well. I also take Flex, Torrent, for the next few weeks Stak and now Omega. Plus I take additional Vitamin C, Acidiphilous/Bifidus, Gingko Biloboa and of course Whey and Casein Protein. I feel absolutely fine but I am just making sure everything is straight.

I had a great Shoulder workout today. I think I hit a PR on Barbell Shrugs....

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs)
Hammer Strength Iso Lateral Shoulder Press(total weight listed): 80x12, 100x10, 120x10, 150x8, 170x5
Standing DB Lateral Raise(I did these starting with my arms almost behind my back): 12x12, 15x12, 15x12
Standing Single Arm DB Lateral Raise: 55x6
Seated DB Front Raise (twisting inwards at the top): 20x12, 20x12, 30x6
EZ Curl Bar Upright Row: 110x10, 110x8, 110x8
Barbell Shrug: 225x12, 245x12, 275x10, 315x8, 365x5

Tomorrow will be Arms...

-Rob

Anyword from the doc yet? Anyways, have fun trying to do arms with a solid ass shoulder workout. Great job Rob.

rob_in_korea
04-29-08, 10:14 am
Thanks jonny and sly. No word from the doc yet, I should have the results the end of this week or early next.
I had an amazing Arm workout today. I hit PR's on Incline DB Curls, Preacher Curls, Hammer Curls and Close Grip Bench.

Arms(Biceps:8 sets; Forearms:3 sets; Triceps:9 sets+3 sets of Dips)

Biceps
Incline DB Curl: 20x12, 40x10, 50x6
EZ Curl Bar Preacher Curl(Wide Grip(W), Narrow Grip(N)): 70x12(N), 70x12(W), 100x5(N), 100x5(W)
Bent Over DB Concentration Curl: 20x15

Forearms
Hammer Curl: 40x12, 40x12, 50x6

Triceps
Close Grip Bench: 135x12, 185x8, 225x2
Rope Pulldown: 100x12, 130x8, 80x20
Single Arm DB Overhead Extension: 20x12, 25x10, 25x10
Dips: 8(with a 45lb plate hanging), 7(with 45lb plate hanging), 6(with 45lb plate hanging)-drop set-6

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

-Rob

sly06
04-29-08, 10:17 am
Thanks jonny and sly. No word from the doc yet, I should have the results the end of this week or early next.
I had an amazing Arm workout today. I hit PR's on Incline DB Curls, Preacher Curls, Hammer Curls and Close Grip Bench.

Arms(Biceps:8 sets; Forearms:3 sets; Triceps:9 sets+3 sets of Dips)

Biceps
Incline DB Curl: 20x12, 40x10, 50x6
EZ Curl Bar Preacher Curl(Wide Grip(W), Narrow Grip(N)): 70x12(N), 70x12(W), 100x5(N), 100x5(W)
Bent Over DB Concentration Curl: 20x15

Forearms
Hammer Curl: 40x12, 40x12, 50x6

Triceps
Close Grip Bench: 135x12, 185x8, 225x2
Rope Pulldown: 100x12, 130x8, 80x20
Single Arm DB Overhead Extension: 20x12, 25x10, 25x10
Dips: 8(with a 45lb plate hanging), 7(with 45lb plate hanging), 6(with 45lb plate hanging)-drop set-6

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

-Rob

Rob,
I love the close grip bench with 225. I have never even tried that. Very impressive and then after it is all said and done dropsets on dips. HOLY COW bro. Excellent workout. Any updates on your gym?

rob_in_korea
04-29-08, 8:09 pm
Thanks sly. No new updates on the gym, that investor may not be interested because our opinions differed (he wanted to open a new gym every year or so...) That's okay because we have some other people in mind. This weekend my wife and I will go take a look at some buildings in one location we are interested in.

-Rob

jonnydunz
04-30-08, 1:16 am
good luck on your search and i know that you will find what you are looking for as well. glad to see that you are sticking with your plan of action and making things happen. you are motivating me to stay focused on my dream, which is very similar to yours in opening up a gym. i would love to have a hard core gym in this area that i live in now, but there are none.. i know a bodybuilder that works at the hospital i am at and he wants the same thing. stay focused my man and keep on saying what you want to have and you shall have it.peace.

rob_in_korea
05-01-08, 8:11 am
Thanks jonny. I am sure you can acheive whatever you dreams are as well. I had an outstanding Leg day today. I didn't get a chance to do squats because someone was using the squat rack for 30mins (no they were not doing squats...) I hit PRs in Hammer Strength V-Squats and Leg Presses. Stak is great!!

Legs (20 sets)
Hammer Stength V-Squat: 140x12, 190x10, 250x8, 300x6, 340x4
Nautilus Leg Press: 220x12, 300x10, 360x8, 480x6
Nautilus Leg Extension: 140x12, 170x10, 215x8
Nautilus Prone Leg Curl: 120x12, 150x10, 190x8
Calf Raise(done on old Nautilus Pullup/Dip machine with weight belt attachment; done as a big reverse drop set) 170x15-drop set-190x12-ds-210x10-ds-230x8-ds-250x6

It was a really great workout but I wanted to do squats. Tomorrow is an unscheduled rest day due to a close friend's birthday. Saturday will be Chest....

-Rob

simpleguy
05-01-08, 8:17 am
Thanks jonny. I am sure you can acheive whatever you dreams are as well. I had an outstanding Leg day today. I didn't get a chance to do squats because someone was using the squat rack for 30mins (no they were not doing squats...) I hit PRs in Hammer Strength V-Squats and Leg Presses. Stak is great!!

Legs (20 sets)
Hammer Stength V-Squat: 140x12, 190x10, 250x8, 300x6, 340x4
Nautilus Leg Press: 220x12, 300x10, 360x8, 480x6
Nautilus Leg Extension: 140x12, 170x10, 215x8
Nautilus Prone Leg Curl: 120x12, 150x10, 190x8
Calf Raise(done on old Nautilus Pullup/Dip machine with weight belt attachment; done as a big reverse drop set) 170x15-drop set-190x12-ds-210x10-ds-230x8-ds-250x6

It was a really great workout but I wanted to do squats. Tomorrow is an unscheduled rest day due to a close friend's birthday. Saturday will be Chest....

-Rob

great job, congrats on the pr! have fun at your friend's birthday

sly06
05-01-08, 8:43 am
Thanks jonny. I am sure you can acheive whatever you dreams are as well. I had an outstanding Leg day today. I didn't get a chance to do squats because someone was using the squat rack for 30mins (no they were not doing squats...) I hit PRs in Hammer Strength V-Squats and Leg Presses. Stak is great!!

Legs (20 sets)
Hammer Stength V-Squat: 140x12, 190x10, 250x8, 300x6, 340x4
Nautilus Leg Press: 220x12, 300x10, 360x8, 480x6
Nautilus Leg Extension: 140x12, 170x10, 215x8
Nautilus Prone Leg Curl: 120x12, 150x10, 190x8
Calf Raise(done on old Nautilus Pullup/Dip machine with weight belt attachment; done as a big reverse drop set) 170x15-drop set-190x12-ds-210x10-ds-230x8-ds-250x6

It was a really great workout but I wanted to do squats. Tomorrow is an unscheduled rest day due to a close friend's birthday. Saturday will be Chest....

-Rob

Outstanding workout Rob!!! Have fun at the birthday.

rob_in_korea
05-01-08, 8:52 pm
Thanks sly and simpleguy. I should mention that the PR on leg presses was for that machine only, which is seated and you are pressing your legs straight forward, and not the linear leg press (the one where you almost lay on your back). They don't have any linear leg press machines but I know I can do a lot more than 480lbs on those.

-Rob

jonnydunz
05-03-08, 4:28 am
Thanks jonny. I am sure you can acheive whatever you dreams are as well. I had an outstanding Leg day today. I didn't get a chance to do squats because someone was using the squat rack for 30mins (no they were not doing squats...) I hit PRs in Hammer Strength V-Squats and Leg Presses. Stak is great!!

Legs (20 sets)
Hammer Stength V-Squat: 140x12, 190x10, 250x8, 300x6, 340x4
Nautilus Leg Press: 220x12, 300x10, 360x8, 480x6
Nautilus Leg Extension: 140x12, 170x10, 215x8
Nautilus Prone Leg Curl: 120x12, 150x10, 190x8
Calf Raise(done on old Nautilus Pullup/Dip machine with weight belt attachment; done as a big reverse drop set) 170x15-drop set-190x12-ds-210x10-ds-230x8-ds-250x6

It was a really great workout but I wanted to do squats. Tomorrow is an unscheduled rest day due to a close friend's birthday. Saturday will be Chest....

-Rob

glad to see that you still was able to get a great work out in inspite of someone using the squat rack for other purposes. i know how that goes as well. get your rest man and i will be checking back with you again soon. peace.

rob_in_korea
05-03-08, 6:10 am
Thanks jonny. I got my test results back today and everything looks good. My creatine phosphokinase (CPK) levels were 366 which is a little high but it is my understanding that intense exercise will cause this number to go up. Two values in my Red Blood Cell count were a little high as well but my cholesterol levels were all low and my liver was fine. The mineral levels in my blood were also fine as well as Testosterone/Cortisol/Estrogen etc... The doc wants me to make a follow up appointment to discuss my CPK level so I'll try to see him next week sometime. Anyway this is good news because as I said I have been taking a lot od supplements for a while now.

I had an outstanding Chest workout today. I hit PRs in Flat DB Bench presses and Cable Crossovers.

Chest (14 sets)
Flat DB Bench Press: 65x12, 70x10, 80x8, 95x3
Incline DB Bench Press: 60x10, 60x10, 65x8, 65x6
Incline DB Flye: 25x12, 30x10, 40x8
Cable Crossover: 50x12, 70x10, 90x8

Tomorrow will be Back........

-Rob

simpleguy
05-03-08, 6:14 am
hey Rob great job bro with that pr... strong pressing

sly06
05-03-08, 6:17 am
Thanks jonny. I got my test results back today and everything looks good. My creatine phosphokinase (CPK) levels were 366 which is a little high but it is my understanding that intense exercise will cause this number to go up. Two values in my Red Blood Cell count were a little high as well but my cholesterol levels were all low and my liver was fine. The mineral levels in my blood were also fine as well as Testosterone/Cortisol/Estrogen etc... The doc wants me to make a follow up appointment to discuss my CPK level so I'll try to see him next week sometime. Anyway this is good news because as I said I have been taking a lot od supplements for a while now.

I had an outstanding Chest workout today. I hit PRs in Flat DB Bench presses and Cable Crossovers.

Chest (14 sets)
Flat DB Bench Press: 65x12, 70x10, 80x8, 95x3
Incline DB Bench Press: 60x10, 60x10, 65x8, 65x6
Incline DB Flye: 25x12, 30x10, 40x8
Cable Crossover: 50x12, 70x10, 90x8

Tomorrow will be Back........

-Rob


That is good news to hear that you are fine from your test results. Anyways, great workout. Simple and effective. Any news on finding a place to have your gym?

jonnydunz
05-03-08, 7:35 am
Thanks jonny. I got my test results back today and everything looks good. My creatine phosphokinase (CPK) levels were 366 which is a little high but it is my understanding that intense exercise will cause this number to go up. Two values in my Red Blood Cell count were a little high as well but my cholesterol levels were all low and my liver was fine. The mineral levels in my blood were also fine as well as Testosterone/Cortisol/Estrogen etc... The doc wants me to make a follow up appointment to discuss my CPK level so I'll try to see him next week sometime. Anyway this is good news because as I said I have been taking a lot od supplements for a while now.

I had an outstanding Chest workout today. I hit PRs in Flat DB Bench presses and Cable Crossovers.

Chest (14 sets)
Flat DB Bench Press: 65x12, 70x10, 80x8, 95x3
Incline DB Bench Press: 60x10, 60x10, 65x8, 65x6
Incline DB Flye: 25x12, 30x10, 40x8
Cable Crossover: 50x12, 70x10, 90x8

Tomorrow will be Back........

-Rob


glad to see that you are doing well my friend. i think i will start calling you MR. PR.LOL way to get it done as always man. you know how to make things happen and it shows in every workout. kill the back tomorrow and watch it grow and grow. peace.

rob_in_korea
05-04-08, 8:20 am
Thanks everyone. My wife and I went around and looked at some potential places for the gym today, we found two good places but not sure on the price right now.
I had an amazing Back workout today. I decided to up the intesity level a little bit for the second week of Stak. I also hit a PR on Barbell row.

Back (15 sets+4 sets of Deads+3 sets of Hyperextensions+4 sets of Rear Delt)
Pullups(P)/Chinups(C): 12(P)(with 65lbs assistance), 12(C)(with 65lbs assistance), 10(P), 10(C), 8(P)(with 25lb plate hanging), 8(C)(with 25lb plate hanging)<--on last two sets I had to use some assistance to get to 8 reps
Hammer Strength Front-Lat Pulldown (total weight listed): 180x12, 270x3-drop set-180x8
Hammer Strength Row (total weight listed/wide neutral grip): 190x12, 240x10, 280x6, 100x20
Barbell Row: 185x12, 225x8, 275x4
Deadlift: 245x8, 295x5, 345x2, 405x1
Hyperextension: 12, 12(with 25lb plate), 10(with 25lb plate)
Standing Cable Reverse Flye: 20x12, 20x12, 30x10, 40x6

It was a great workout. Tomorrow is a rest day and Tuesday will be Shoulders....

-Rob

Carpe Diem P.T
05-04-08, 9:46 am
wow u are living the dream. nice pr there tough guy. that was 1 intense back smashing.

sly06
05-04-08, 9:51 am
Great job Rob. Let the back smashing begin!!!!

jonnydunz
05-06-08, 12:37 am
Thanks everyone. My wife and I went around and looked at some potential places for the gym today, we found two good places but not sure on the price right now.
I had an amazing Back workout today. I decided to up the intesity level a little bit for the second week of Stak. I also hit a PR on Barbell row.

Back (15 sets+4 sets of Deads+3 sets of Hyperextensions+4 sets of Rear Delt)
Pullups(P)/Chinups(C): 12(P)(with 65lbs assistance), 12(C)(with 65lbs assistance), 10(P), 10(C), 8(P)(with 25lb plate hanging), 8(C)(with 25lb plate hanging)<--on last two sets I had to use some assistance to get to 8 reps
Hammer Strength Front-Lat Pulldown (total weight listed): 180x12, 270x3-drop set-180x8
Hammer Strength Row (total weight listed/wide neutral grip): 190x12, 240x10, 280x6, 100x20
Barbell Row: 185x12, 225x8, 275x4
Deadlift: 245x8, 295x5, 345x2, 405x1
Hyperextension: 12, 12(with 25lb plate), 10(with 25lb plate)
Standing Cable Reverse Flye: 20x12, 20x12, 30x10, 40x6

It was a great workout. Tomorrow is a rest day and Tuesday will be Shoulders....

-Rob

way to increase the intensity in your workout and i am sure that the Stak had role to play as well. that is one great product. i am using it right now and man it makes a difference. when you go in the gym with intensity already in hand, it seems like it helps to raise it another level. great thing on hitting a PR on barbell rows and get ready to hit even more PR's in your workouts. peace

hjayss
05-06-08, 12:58 am
Thanks everyone. My wife and I went around and looked at some potential places for the gym today, we found two good places but not sure on the price right now.
I had an amazing Back workout today. I decided to up the intesity level a little bit for the second week of Stak. I also hit a PR on Barbell row.

Back (15 sets+4 sets of Deads+3 sets of Hyperextensions+4 sets of Rear Delt)
Pullups(P)/Chinups(C): 12(P)(with 65lbs assistance), 12(C)(with 65lbs assistance), 10(P), 10(C), 8(P)(with 25lb plate hanging), 8(C)(with 25lb plate hanging)<--on last two sets I had to use some assistance to get to 8 reps
Hammer Strength Front-Lat Pulldown (total weight listed): 180x12, 270x3-drop set-180x8
Hammer Strength Row (total weight listed/wide neutral grip): 190x12, 240x10, 280x6, 100x20
Barbell Row: 185x12, 225x8, 275x4
Deadlift: 245x8, 295x5, 345x2, 405x1
Hyperextension: 12, 12(with 25lb plate), 10(with 25lb plate)
Standing Cable Reverse Flye: 20x12, 20x12, 30x10, 40x6

It was a great workout. Tomorrow is a rest day and Tuesday will be Shoulders....

-Rob

solid session...I need to get back into hypers myself...

rob_in_korea
05-06-08, 11:49 am
Thanks everyone. I like finishing up my back workout with hyperextensions, I think it really helps after the intensity of deadlifts to do a lighter weight-higher rep exercise.
I had a great shoulder workout today. Yet another PR, on DB Overhead Press.

Shoulders (13 sets+3 sets of Upright Rows+5 sets of Shrugs)
Seated DB Overhead Press: 45x12, 50x10, 55x9, 60x6, 70x3-drop set-40x10
Standing DB Lateral Raise: 20x12, 25x12, 30x10
Standing Single Arm DB Lateral Raise: 50x6, 60x6
Seated DB Front Raise: 20x12, 25x10, 30x8
Cable Upright Row: 100x12, 115x10, 130x8
Hammer Strength Seated/Standing Shrug(done standing): 115x35, 295x12, 385x10, 475x8, 545x4

Tomorrow will be Arms....

-Rob

rob_in_korea
05-07-08, 6:06 am
The power went out at the gym about 5 mins into my workout but I still had an awesome Arm workout today. PRs in DB curls and Rope Pulldowns.

Arms (Biceps: 9 sets, Forearms: 4 sets, Triceps: 10 sets+3 sets of Dips)
Biceps
Standing DB Curl: 35x12, 40x8, 60x3-drop set-30x10
EZ Bar Preacher Curl(narrow grip(N), wide grip(W): 70x12(N), 70x12(W), 90x6(N), 90x6(W)
Standing High Cable Curl: 40x12, 60x10
Forearms
Reverse EZ Curl: 60x12, 60x12, 60x12
Hammer Curl: 50x5
Triceps
Rope Pulldown: 110x12, 130x10, 150x8, 170x4-drop set-90x15
Standing Single Arm DB Overhead Extension: 25x12, 35x6, 20x15
DB Tricep Kickback: 20x12, 25x12, 30x10
Dips: 10(with 45lb plate hanging), 8(with 45lb plate), 6(with 45lb plate)-drop set-8

I received my captains of crush grippers the other day so I finished off with a couple of grip exercises. Tomorrow my wife and I have to go look at some more locations for this gym so I won't be working out. Friday will be Legs.....

-Rob

sly06
05-07-08, 6:23 am
The power went out at the gym about 5 mins into my workout but I still had an awesome Arm workout today. PRs in DB curls and Rope Pulldowns.

Arms (Biceps: 9 sets, Forearms: 4 sets, Triceps: 10 sets+3 sets of Dips)
Biceps
Standing DB Curl: 35x12, 40x8, 60x3-drop set-30x10
EZ Bar Preacher Curl(narrow grip(N), wide grip(W): 70x12(N), 70x12(W), 90x6(N), 90x6(W)
Standing High Cable Curl: 40x12, 60x10
Forearms
Reverse EZ Curl: 60x12, 60x12, 60x12
Hammer Curl: 50x5
Triceps
Rope Pulldown: 110x12, 130x10, 150x8, 170x4-drop set-90x15
Standing Single Arm DB Overhead Extension: 25x12, 35x6, 20x15
DB Tricep Kickback: 20x12, 25x12, 30x10
Dips: 10(with 45lb plate hanging), 8(with 45lb plate), 6(with 45lb plate)-drop set-8

I received my captains of crush grippers the other day so I finished off with a couple of grip exercises. Tomorrow my wife and I have to go look at some more locations for this gym so I won't be working out. Friday will be Legs.....

-Rob

Nice arm session Rob. Seem you really burned them out. Have fun tomorrow looking for a place.

Carpe Diem P.T
05-07-08, 7:36 am
so many prs! good shit bro. they are some impressive numbers!

rob_in_korea
05-08-08, 1:38 am
Thanks sly and carpe. So I have to go to Japan for about 6 weeks to work starting at the end of June. I'll be in northern Japan for about 4 weeks and then in Tokyo for 2 weeks. I will work 12 hours a day 6 days a week but I'll still get to the gym. Hopefully I'll have internet access in my hotel room so I can continue to post my workouts.

-Rob

sly06
05-08-08, 2:41 am
Thanks sly and carpe. So I have to go to Japan for about 6 weeks to work starting at the end of June. I'll be in northern Japan for about 4 weeks and then in Tokyo for 2 weeks. I will work 12 hours a day 6 days a week but I'll still get to the gym. Hopefully I'll have internet access in my hotel room so I can continue to post my workouts.

-Rob

Hey Rob those are the hours I work right now. You can do it bro. You just have to have a little time management. Anyways, have fun in Tokyo for 2 weeks. I have always wanted to see those places!

Littlefry
05-08-08, 12:00 pm
looking good rob, you had a great arm day there keep pushing hard bro

rob_in_korea
05-08-08, 10:02 pm
Thanks sly and littlefry. I worked those hours last year when I was in Okinawa for a couple of weeks so it's not a big deal really.
I went back to the doctor today and we had an interesting discussion. My CPK levels were no problem because of the weight lifting, but he wants to put me on HGH and Testosterone. He said my IGF-1 and test levels were within the normal range but not in the optimal range which is 80%-100% of a target number. Mine were around 50% at the time. I had him do another hormone test since I am on Stak just out of curiosity to see what happens. Anyway he wants to give me a small amount of HGH once a week and one small shot of Test (actually Testosterone undecanoate) once every 3 months and monitor my progress through routine blood tests until my levels sustain around 80%. I told him I am not so sure but I'll think about it.
I'll be doing Legs in a few hours...

-Rob

hamhock
05-08-08, 11:10 pm
Hey Rob,

How you doing? Haven't had a chance to cross paths yet at Colier. You going to go watch the bodybuilding competition tomorrow at Moyer Rec?

simpleguy
05-08-08, 11:44 pm
your commitment is great bro... sometimes work comes first, so do what you gotta do... anyway, I bet you'll have fun eating some sushi after your workouts there

about the test, idk, if your doctor prescribed it, then maybe you should take it

best of luck to you bro

rob_in_korea
05-09-08, 1:51 am
Hamhock, I was going to go tomorrow but I am not sure if I'll have time. Thanks simpleguy, you may be right about the Test and HGH. He did say he won't keep me on it if the values exceed 100%, which for testosterone is around 1200 nanograms per deciliters (ng/dl).

-Rob

rob_in_korea
05-09-08, 6:38 am
I had an outstanding Leg workout today. PR in squats.

Legs (22 sets)
Squat: 135x12, 185x8, 225x4, 275x1, 135x15
Hammer Strength Iso-Lateral Leg Press (done one leg at a time; listed weight is per leg): 100x12, 145x10, 190x8, 215x6, 235x4-drop set-100x12
Nautilus Leg Extension: 145x12, 170x10, 230x8
Nautilus Prone Leg Curl: 130x12, 160x10, 200x8
Calf Raise(done on old Nautilus Pullup/Dip machine with weight belt attachment; done as a big reverse drop set): 150x12-drop set-170x10-ds-190x10-ds-210x8-ds-230x8-ds-250x6

Those reverse drop sets are finally making my calfs grow, regular sets for calfs just don't seem to work for me. Here are my current measurements, all taken in the morning not flexed....just relaxed

Height: 6'
Weight: 213lbs<--in the morning a bit heavier in the evening
Arms: 15"----16.5" when flexed
Forearms: 12"
Chest: 44"
Waist: 36"<--in the morning probably bigger in the afternoon
Quads: 24.5"
Calfs: 16"

So I have made some good progress, my goal weight is now 225lbs-when I get there it may change. Tomorrow will be Chest...

-Rob

jonnydunz
05-09-08, 8:55 pm
I had an outstanding Leg workout today. PR in squats.

Legs (22 sets)
Squat: 135x12, 185x8, 225x4, 275x1, 135x15
Hammer Strength Iso-Lateral Leg Press (done one leg at a time; listed weight is per leg): 100x12, 145x10, 190x8, 215x6, 235x4-drop set-100x12
Nautilus Leg Extension: 145x12, 170x10, 230x8
Nautilus Prone Leg Curl: 130x12, 160x10, 200x8
Calf Raise(done on old Nautilus Pullup/Dip machine with weight belt attachment; done as a big reverse drop set): 150x12-drop set-170x10-ds-190x10-ds-210x8-ds-230x8-ds-250x6

Those reverse drop sets are finally making my calfs grow, regular sets for calfs just don't seem to work for me. Here are my current measurements, all taken in the morning not flexed....just relaxed

Height: 6'
Weight: 213lbs<--in the morning a bit heavier in the evening
Arms: 15"----16.5" when flexed
Forearms: 12"
Chest: 44"
Waist: 36"<--in the morning probably bigger in the afternoon
Quads: 24.5"
Calfs: 16"

So I have made some good progress, my goal weight is now 225lbs-when I get there it may change. Tomorrow will be Chest...

-Rob

you are making some very good progress in your goals. glad to see that you are finding what works for your body and making things happen. i have seen changes in my physique once i made some changes. keep on pushing for that weight of 225 and you will get there in no time with minimal fat gain. wish you the best when you go to Japan. take care my friend.peace.

rob_in_korea
05-10-08, 5:06 am
Thanks jonny. I had a great Chest workout today. No PRs because I didn't have a spotter but I was going to go for 205x1 on Incline Barbell Bench Press; maybe next week.

Chest (15 sets)
Incline Barbell Bench Press: 135x12, 155x10, 185x2-drop set-135x8
Flat DB Bench Press: 65x10, 70x8, 80x5
Steep Incline DB Bench Press: 50x12, 50x10, 60x8
Flat DB Flye: 30x15, 35x12, 40x10
Incline DB Flye: 25x12, 25x12, 35x10

Tomorrow is a rest day. We have to go and look at some more places for the gym. Monday will be Back.....

-Rob

rob_in_korea
05-12-08, 8:01 am
Had an intense Back workout today. PR in barbell row. I went for a 455lbs deadlift but only managed to get it halfway up. I didn't do rear delts today so I'll do them tomorrow with Shoulders.

Back (16 sets+ 4 sets of Deads+4 sets of Hyperextensions)
Hammer Strength Row(wide neutral grip): 190x12, 240x12, 280x10, 370x4-drop set-190x12
Barbell Row: 185x12, 225x10, 245x8, 295x4-drop set-135x20
Pullup(P)/Chinup(C): 10(P), 10(C), 8(P), 8(C), 6(P)(with 25lb plate hanging), 6(C)(with 25lb plate)
Hammer Strength Front Lat Pulldown: 110x12, 180x8
Deadlift: 275x5, 335x4, 365x3, 455xhalf a rep
Hyperextension: 12, 10(with a 25lb plate), 10(with a 25lb plate), 15

I finish Stak on Friday so I'll most likely work out 5 days in a row this week and then take the weekend off.

-Rob

Lethal_Banana
05-12-08, 10:35 am
Hey Rob!

Those are some awesome workouts!

Oh, and about the Test and HGH. According to some recent studies, many males in today's society have lower than average test levels due to ingestion of too much estrogen. Nowadays everything has estrogens in it :) So it is getting more and more common to having resort to a testosterone cure/treatment. There are many natural alternatives to the shots your doctor is prescribing as well. In any case, it is important to have your test levels measured now and then and to keep them in that optimal range :)

Cheers,
LB

rob_in_korea
05-12-08, 8:02 pm
Welcome back LB. You are right about the estrogen. I will decide this week or next week if I will do what the doctor suggests but I still have a few more questions for him. I guess the average male has 400-600 ng/dl of testosterone(I am sure that doesn't include males under age 21), which is where I was at but he said it would be more beneficial to me if I was at 800-1000 ng/dl.

-Rob

Carpe Diem P.T
05-12-08, 8:05 pm
i bet you are looking forward to the weekend off!

solid back session. i hate pull ups so bad

rob_in_korea
05-13-08, 7:35 am
Thanks Carpe. I used to hate pullups but they are growing on me. I had a great Shoulder workout today.

Shoulders (14 sets+4 sets of Upright Rows+6 sets of Shrugs+5 sets of Rear Delt)
Hammer Strength Overhead Press: 100x12, 150x10, 190x5-drop set-100x12
Seated DB Overhead Press: 45x12, 50x10, 60x4-drop set-35x12
Standing DB Lateral Raise: 20x12, 25x10, 30x10
Single Arm DB Lateral Raise: 60x6, 60x6
EZ Curl Bar Front Raise: 50x12, 50x10, 50x10
Barbell Upright Row: 95x12, 115x10, 135x5, 135x5
Barbell Shrug: 225x12, 275x10, 315x8, 315x8, 365x4, 135x30
Seated Bent Over DB Lateral Raise: 35x12, 35x12, 35x12, 35x12, 35x12

Tomorrow will be Arms....

-Rob

jonnydunz
05-13-08, 10:02 pm
Thanks Carpe. I used to hate pullups but they are growing on me. I had a great Shoulder workout today.

Shoulders (14 sets+4 sets of Upright Rows+6 sets of Shrugs+5 sets of Rear Delt)
Hammer Strength Overhead Press: 100x12, 150x10, 190x5-drop set-100x12
Seated DB Overhead Press: 45x12, 50x10, 60x4-drop set-35x12
Standing DB Lateral Raise: 20x12, 25x10, 30x10
Single Arm DB Lateral Raise: 60x6, 60x6
EZ Curl Bar Front Raise: 50x12, 50x10, 50x10
Barbell Upright Row: 95x12, 115x10, 135x5, 135x5
Barbell Shrug: 225x12, 275x10, 315x8, 315x8, 365x4, 135x30
Seated Bent Over DB Lateral Raise: 35x12, 35x12, 35x12, 35x12, 35x12

Tomorrow will be Arms....

-Rob
my man what a workout you have put together. i love working shoulders and i hit those yesterday, but i did not post my workout yesterday. i was alittle out of it yesterday and i was tired too. but i am rested today and it's always good to come on here and see that you are doing big things as usual. keep on pushing that weight man and you will continue to see great results. peace.

Lethal_Banana
05-13-08, 10:16 pm
Wow dude! Now that's some scary ass workout! I think you're going to start challenging Malloy for that Mr. Volume title of his now ;)

P.S Did you talk with your doc yet?

Cheers,
LB

rob_in_korea
05-14-08, 12:39 am
Thanks jonny and LB. This is the last week of Stak so the workouts are a bit more intense. No I haven't talked to the doctor yet, I'll probably here from him later this week or early next week.

-Rob

rob_in_korea
05-14-08, 5:50 am
I had an awesome Arm workout today. PR in reps on DB Curl and PR on dips. I didn't have a spotter or I would've gone heavier on close grip bench.

Arms (Biceps:9 sets; Forearms:4 sets; Triceps: 10 sets+3 sets of Dips)
Biceps
Standing DB Curl: 35x12, 45x8, 60x4-drop set-30x6
High Cable Curl: 40x12, 50x10, 70x8-drop set-30x12
EZ Bar Preacher Curl (narrow grip): 60x15, 80x10, 90x6
Forearms
DB Hammer Curl: 35x12, 35x12, 45x8
Reverse EZ Curl: 60x12
Triceps
Close Grip Bench: 135x12, 155x12, 185x8, 205x4-drop set-135x12
Straight Bar Pulldown: 80x12, 100x10, 130x8-drop set-70x15
Overhead Rope Extension: 70x12, 90x10, 110x8
Dips: 10(with a 45lb plate hangning), 6(with a 45lb plate), 4(with 55lbs)-drop set-8

Finished today with some wrist curls and grip work. Tomorrow will be Legs and tomorrow later in the afternoon we have to go look at some more building space for the gym. To give you an idea of how ridiculous rent is over here, one place we looked at was 8,500 square feet (we are looking for about 10,500) and it was a $600,000 deposit plus $33,000 a month in rent not including the building maintenance fee and utilities! That's okay though because I am sure we will find something....

-Rob

sly06
05-14-08, 6:26 am
I had an awesome Arm workout today. PR in reps on DB Curl and PR on dips. I didn't have a spotter or I would've gone heavier on close grip bench.

Arms (Biceps:9 sets; Forearms:4 sets; Triceps: 10 sets+3 sets of Dips)
Biceps
Standing DB Curl: 35x12, 45x8, 60x4-drop set-30x6
High Cable Curl: 40x12, 50x10, 70x8-drop set-30x12
EZ Bar Preacher Curl (narrow grip): 60x15, 80x10, 90x6
Forearms
DB Hammer Curl: 35x12, 35x12, 45x8
Reverse EZ Curl: 60x12
Triceps
Close Grip Bench: 135x12, 155x12, 185x8, 205x4-drop set-135x12
Straight Bar Pulldown: 80x12, 100x10, 130x8-drop set-70x15
Overhead Rope Extension: 70x12, 90x10, 110x8
Dips: 10(with a 45lb plate hangning), 6(with a 45lb plate), 4(with 55lbs)-drop set-8

Finished today with some wrist curls and grip work. Tomorrow will be Legs and tomorrow later in the afternoon we have to go look at some more building space for the gym. To give you an idea of how ridiculous rent is over here, one place we looked at was 8,500 square feet (we are looking for about 10,500) and it was a $600,000 deposit plus $33,000 a month in rent not including the building maintenance fee and utilities! That's okay though because I am sure we will find something....

-Rob


BLAST THOSE ARMS ROB!!!! Hell of a workout. Now that is freakin pricey! Hope you find a place that is reasonable.

rob_in_korea
05-14-08, 6:51 am
Thanks sly. I got my horomone tests results back, I did this one at the end of week 2 on Stak. The amazing thing is my free testosterone levels increased by 25% and overall testosterone increased by 10%. The evidence doesn't get much more solid than that. He also sent me a more detailed report of my previous blood work (the one before Stak). It appears I may have a slight vitamin b12 defciency, but I'll talk to him about it the next time I see him.

-Rob

Lethal_Banana
05-14-08, 12:42 pm
Good stuff man. Seems you have a good doc there, important. He even checked the vitamin deficiencies you have, very good.

Cheers,
LB

jonnydunz
05-14-08, 9:53 pm
Thanks sly. I got my horomone tests results back, I did this one at the end of week 2 on Stak. The amazing thing is my free testosterone levels increased by 25% and overall testosterone increased by 10%. The evidence doesn't get much more solid than that. He also sent me a more detailed report of my previous blood work (the one before Stak). It appears I may have a slight vitamin b12 defciency, but I'll talk to him about it the next time I see him.

-Rob

always good to hear that you are doing well my man. hope that you continue to make the necessary progress in your test levels. man all is well over here man and just continuing to work hard as well as making things happen. peace bro.

simpleguy
05-15-08, 12:34 am
good to know everything's good...about the B12, can you get uni-liver there in korea? among the aminos and stuff it has a shitload of vitamin b12 (I think 2 caps have like 8 times of the rda)

so assuming you take up to 20-30 of those a day, I think it should help... I use it as well, great way to add some extra protein to your diet

rob_in_korea
05-15-08, 1:09 am
Thanks everyone. I can order uni liver, thanks for the tip simpleguy. The doc says he still wants to get my test levels higher even though Stak raised them. I'll keep you guys updated.
I had a great Leg workout today, I think I hit a PR in reps on Barbell Front Squats. As always squats are done ass to ground.

Legs(25 sets)
Barbell Squat: 135x12, 185x8, 205x6
Barbell Front Squat: 115x8, 115x8, 135x6
Cybex Leg Press(seat position all the way back to put emphasis on quads): 250x12, 310x10, 370x8, 410x4-drop set-230x12
Cybex Leg Extension: 110x12, 130x10, 170x8, 230x6
Cybex Prone Leg Curl: 70x12, 90x10, 130x8, 170x6
Cybex Rotary Calf(done with almost no rest between sets): 130x12, 170x12, 210x12, 250x10, 270x8, 290x6, 130x20

Tomorrow will be Chest....

-Rob

jonnydunz
05-15-08, 1:46 am
Thanks everyone. I can order uni liver, thanks for the tip simpleguy. The doc says he still wants to get my test levels higher even though Stak raised them. I'll keep you guys updated.
I had a great Leg workout today, I think I hit a PR in reps on Barbell Front Squats. As always squats are done ass to ground.

Legs(25 sets)
Barbell Squat: 135x12, 185x8, 205x6
Barbell Front Squat: 115x8, 115x8, 135x6
Cybex Leg Press(seat position all the way back to put emphasis on quads): 250x12, 310x10, 370x8, 410x4-drop set-230x12
Cybex Leg Extension: 110x12, 130x10, 170x8, 230x6
Cybex Prone Leg Curl: 70x12, 90x10, 130x8, 170x6
Cybex Rotary Calf(done with almost no rest between sets): 130x12, 170x12, 210x12, 250x10, 270x8, 290x6, 130x20

Tomorrow will be Chest....

-Rob

yeah buddy, light weight baby. way to lift that weight man as well as have some fun doing those legs. i got mine tomorrow and i am looking forward to that event. i know that you will hit that chest very hard as well tomorrow and i will be checking out your post. good to know that Stak was raising your test levels. that is one great product. helped me out awhole lot for sure with my lifts and intensity. i will be ordering another can so that i can begin another cycle as well. take care bro and i hope that all else is going well with you and the family. peace.

sly06
05-15-08, 1:48 am
God I hate front squats. Great job on legs Rob. Seems you really killed it!

rob_in_korea
05-15-08, 8:09 pm
yeah buddy, light weight baby. way to lift that weight man as well as have some fun doing those legs. i got mine tomorrow and i am looking forward to that event. i know that you will hit that chest very hard as well tomorrow and i will be checking out your post. good to know that Stak was raising your test levels. that is one great product. helped me out awhole lot for sure with my lifts and intensity. i will be ordering another can so that i can begin another cycle as well. take care bro and i hope that all else is going well with you and the family. peace.

Thanks jonny. Stak is a really great product. I wonder what my Test levels were back when I was doing the test explosion stack? My wife and I are doing well, we looked at some more buildings yesterday afternoon.



God I hate front squats. Great job on legs Rob. Seems you really killed it!

Thanks sly. I think I hate squats in general but you have to do them.

-Rob

Lethal_Banana
05-15-08, 8:39 pm
Awesome squatting! I've never done front squats yet, want to concentrate on my regular ones first :P

Cheers,
LB

jonnydunz
05-16-08, 12:45 am
good to hear that you and the wife are doing well. good luck on your building location as well. i am sure that it will all come together for you really soon. all is well here man as i took a day off to recover and eat well. been busy here at the hospital doing surgeries tonight. man these people are tripping here in Memphis,TN. so many shootings and stabbing everyday it seems like. well that is what i am here to do at this hospital, so i do my job well and take care of people. been looking into getting my Personal Trainer Certification as well. i will see what kind of time frame it takes tonight on line, because i will be going back to college in August. don't want to burn myself out because i still have to work while i am going to school as well. well keep on updated on yourself, sessions, and your gym location hunt. will be praying that something comes through for you soon. take care man and have a great day. peace.

rob_in_korea
05-16-08, 5:21 am
Thanks LB. It's good to here you and your family are doing well jonny. I went to the doctor today and we had a talk about testosterone and HGH. He convinced me to try it for three months. So the testosterone brand name is Nebido and it contains testosterone undecanoate, they are still undergoing trials in the US but I guess it will be approved this summer or early next year. The HGH is made by LG, it is Somatropin. He gave me a very small amount but we shall see what happens.

I had a great Chest workout. This is not the routine I planned but since the regular gym is closed for a few days the other gym was packed.

Chest(16 sets)
Incline Barbell Bench Press: 135x12, 155x10, 165x8, 185x3, 115x18
Flat DB Bench Press: 60x12, 70x10, 80x5
Decline Barbell Bench: 135x15, 155x12
Incline DB Flye: 35x12, 35x12, 45x10
Cable Crossover: 66x12, 77x10, 55x20<--weight stack was in kilos for some reason, the numbers I listed are in lbs thats why it looks odd.

I will take off for the weekend, Monday will be Back. I will most likely drop the number of sets down next week.

-Rob

Lethal_Banana
05-16-08, 6:54 am
Strong flyes and good benching man! :) Good choice on the test and HGH. Oh, and from what I've heard, the FDA (or whoever approves drugs etc in the US) are totally nuts with their trials , requirements and tests in general :)

Cheers,
LB

sly06
05-16-08, 8:48 am
Have fun this weekend Rob. Seemed you had a great workout with some good volume in there. Are you going shopping for a place this weekend?

rob_in_korea
05-16-08, 10:52 am
Strong flyes and good benching man! :) Good choice on the test and HGH. Oh, and from what I've heard, the FDA (or whoever approves drugs etc in the US) are totally nuts with their trials , requirements and tests in general :)

Cheers,
LB

Thanks LB. Yeah the FDA is a bit crazy sometimes. We will see how it goes, the test shot is just one time for the whole three months. The HGH is weekly injections.



Have fun this weekend Rob. Seemed you had a great workout with some good volume in there. Are you going shopping for a place this weekend?

Thanks sly. The workout was fairly good. If I had a spotter I would've done more. We may go looking for some stuff this weekend.

-Rob

jonnydunz
05-18-08, 2:43 am
Thanks LB. It's good to here you and your family are doing well jonny. I went to the doctor today and we had a talk about testosterone and HGH. He convinced me to try it for three months. So the testosterone brand name is Nebido and it contains testosterone undecanoate, they are still undergoing trials in the US but I guess it will be approved this summer or early next year. The HGH is made by LG, it is Somatropin. He gave me a very small amount but we shall see what happens.

I had a great Chest workout. This is not the routine I planned but since the regular gym is closed for a few days the other gym was packed.

Chest(16 sets)
Incline Barbell Bench Press: 135x12, 155x10, 165x8, 185x3, 115x18
Flat DB Bench Press: 60x12, 70x10, 80x5
Decline Barbell Bench: 135x15, 155x12
Incline DB Flye: 35x12, 35x12, 45x10
Cable Crossover: 66x12, 77x10, 55x20<--weight stack was in kilos for some reason, the numbers I listed are in lbs thats why it looks odd.

I will take off for the weekend, Monday will be Back. I will most likely drop the number of sets down next week.

-Rob

way to get your work in and make things happen. look forward to your return on monday bro. hope that you a great weekend as well. i will be working on mine, so it will not be very enjoyable. peace out bro.

Lethal_Banana
05-18-08, 9:57 am
Yeah, I second Jonny here, Rob.

Working during the weekend myself too, but let's hope you'll come back well rested on Monday!

Cheers,
LB

rob_in_korea
05-19-08, 5:37 am
Thanks jonny and LB. Sucks you both had to work on the weekend but I hope you made the best of it.
This week I will be doing a lower number of sets with reps generally in the 10-15 range. I had a great Back workout today. No deadlifts this week, normally I'd do rack pulls but I don't have a rack to pull from anymore.

Back (12 sets+3 sets of Hyperextensions)
DB Row: 75x15, 85x12, 95x10
Overhand Grip Barbell Row: 185x15, 225x12, 135x30
Pullups(P)/Chinups(C): 15(P), 15(C), 12(P), 12(C), 10(P), 10(C)
Hyperextension: 15, 15, 15

Tomorrow will be Shoulders....

-Rob

atrain11b
05-19-08, 5:43 am
Excellent job on the pullups, a huge weakness of mine. Do you ever do weighted, and if not why not, or are you considering it?

rob_in_korea
05-19-08, 8:26 am
Thanks atrain. I usually do a set of pullups and chinups weighted but today I was just focusing on reps.

-Rob

sly06
05-19-08, 8:55 am
Great workout Rob. Simple and effective = growth. Keep it up bro.

Lethal_Banana
05-19-08, 9:14 am
Yeeeah. Pull ups are THE back builder :D

Cheers,
LB

jonnydunz
05-20-08, 3:25 am
Thanks jonny and LB. Sucks you both had to work on the weekend but I hope you made the best of it.
This week I will be doing a lower number of sets with reps generally in the 10-15 range. I had a great Back workout today. No deadlifts this week, normally I'd do rack pulls but I don't have a rack to pull from anymore.

Back (12 sets+3 sets of Hyperextensions)
DB Row: 75x15, 85x12, 95x10
Overhand Grip Barbell Row: 185x15, 225x12, 135x30
Pullups(P)/Chinups(C): 15(P), 15(C), 12(P), 12(C), 10(P), 10(C)
Hyperextension: 15, 15, 15

Tomorrow will be Shoulders....

-Rob

great work on your back my man. the great thing about back is that you have many variations that you can perform for your back. just continue to stick to the basics man and you will continue to do very well. i will be back working out on tuesday. had to take a few days off to rest my elbow and it feels good. will be hitting back on tuesday myself and looking forward to it. take care bro.peace.

rob_in_korea
05-20-08, 6:44 am
Thanks everyone. It's good to hear your elbow is feeling better jonny.
I had a solid shoulder workout today. I may have hit a PR in reps in Barbell Overhead Press.

Shoulders (10 sets+2 sets of Upright Rows+4 sets of Shrugs+3 sets of Rear Delt)
Standing Barbell Overhead Press: 85x15, 95x12, 105x10, 115x10
Standing DB Lateral Raise: 20x15, 25x12, 15x20
Seated DB Front Raise: 20x15, 20x12, 25x12
EZ Curl Bar Upright Row: 80x15, 100x12
DB Shrug: 80x15, 90x12, 115x10, 115x10
Standing Cable Reverse Flye: 20x15, 30x12, 20x20

Tomorrow will be Arms....

-Rob

rob_in_korea
05-21-08, 6:13 am
I had an awesome Arm workout today. PRs on reps for Preacher Curl and Close Grip Bench. This week I decided to do Barbell Curls, I usually don't do them because I feel you can get great results using an EZ Curl Bar or Dumbbells without putting your shoulders and wrists in an awkward position. I also attempted skullcrushers today but I can still feel a slight pain near my elbow while doing them so I won't try them again for a while.

Arms (Biceps: 6 sets; Forearms: 2 sets, Triceps: 7 sets+3 sets of Dips)
Biceps
Barbell Curl: 65x15, 85x12, 95x10
EZ Bar Preacher Curl (narrow grip): 60x15, 70x15, 90x12
Forearms
Reverse EZ Curl: 60x15, 70x12
Triceps
Close Grip Bench: 135x15, 155x15, 185x12
Rope Pulldown: 80x15, 100x12, 120x10. 70x20
Dips: 15, 12(with a 25lb plate hanging), 12(with a 25lb plate hanging)

Finished off with some wrist curls and grip work. Tomorrow is an off day and Friday will be Legs....

-Rob

atrain11b
05-21-08, 7:15 am
That arm workout looked awesome Rob, did todays workout change your mind on the BB Curls, and now may become a more often then every so often exercise. I myself love them, I feel they hit my Bis better then anything else. Yet that is me, and we all know what works for one guy may not work for the other guy.

Either way looks like you tore them up pretty good. Keep it up!

rob_in_korea
05-21-08, 8:37 am
Thanks atrain. I'll do barbell curls every once in a while but my arms have continued to grow without doing them. I used to do them almost everytime I did arms but I had this strange pain in my shoulder that was hard to isolate. One day I heard that doing barbell curls can hurt some people's shoulders, I stopped doing them and the shoulder pain went away.

-Rob

Carpe Diem P.T
05-21-08, 9:05 am
hmm i find that db curls give me the shoulder pain and bb curls give me relief! lol funny how it all works.

solid arm day. quality work with the dips there.

jonnydunz
05-21-08, 9:47 pm
I had an awesome Arm workout today. PRs on reps for Preacher Curl and Close Grip Bench. This week I decided to do Barbell Curls, I usually don't do them because I feel you can get great results using an EZ Curl Bar or Dumbbells without putting your shoulders and wrists in an awkward position. I also attempted skullcrushers today but I can still feel a slight pain near my elbow while doing them so I won't try them again for a while.

Arms (Biceps: 6 sets; Forearms: 2 sets, Triceps: 7 sets+3 sets of Dips)
Biceps
Barbell Curl: 65x15, 85x12, 95x10
EZ Bar Preacher Curl (narrow grip): 60x15, 70x15, 90x12
Forearms
Reverse EZ Curl: 60x15, 70x12
Triceps
Close Grip Bench: 135x15, 155x15, 185x12
Rope Pulldown: 80x15, 100x12, 120x10. 70x20
Dips: 15, 12(with a 25lb plate hanging), 12(with a 25lb plate hanging)

Finished off with some wrist curls and grip work. Tomorrow is an off day and Friday will be Legs....

-Rob

man awesome work. glad to see that you are hitting so many PR's. seems like everyworkout you are getting stronger and stronger. hard work always pay off and it pays big time. looking forward to your next session. peace.

sly06
05-22-08, 2:16 am
Solid workout Rob. Any luck on finding a place yet?

rob_in_korea
05-22-08, 5:56 am
hmm i find that db curls give me the shoulder pain and bb curls give me relief! lol funny how it all works.

solid arm day. quality work with the dips there.

Thanks carpe. It is interesting how different exercises cause some problems for people.


man awesome work. glad to see that you are hitting so many PR's. seems like everyworkout you are getting stronger and stronger. hard work always pay off and it pays big time. looking forward to your next session. peace.

Thanks jonny. I didn't expect to hit any PR's this week due to the fact that I am concentrating on higher reps.


Solid workout Rob. Any luck on finding a place yet?

Thanks sly. No luck yet but we know the approximate price for everything so we are trying to find investors right now.

-Rob

simpleguy
05-22-08, 6:12 am
I had an awesome Arm workout today. PRs on reps for Preacher Curl and Close Grip Bench. This week I decided to do Barbell Curls, I usually don't do them because I feel you can get great results using an EZ Curl Bar or Dumbbells without putting your shoulders and wrists in an awkward position. I also attempted skullcrushers today but I can still feel a slight pain near my elbow while doing them so I won't try them again for a while.

Arms (Biceps: 6 sets; Forearms: 2 sets, Triceps: 7 sets+3 sets of Dips)
Biceps
Barbell Curl: 65x15, 85x12, 95x10
EZ Bar Preacher Curl (narrow grip): 60x15, 70x15, 90x12
Forearms
Reverse EZ Curl: 60x15, 70x12
Triceps
Close Grip Bench: 135x15, 155x15, 185x12
Rope Pulldown: 80x15, 100x12, 120x10. 70x20
Dips: 15, 12(with a 25lb plate hanging), 12(with a 25lb plate hanging)

Finished off with some wrist curls and grip work. Tomorrow is an off day and Friday will be Legs....

-Rob

solid gun show Rob... there really are no must-do exercises if you feel your joints get hurt

rob_in_korea
05-23-08, 5:42 am
Thanks simpleguy. I had a great Leg workout today. I decided not to do squats this week since I am not going too heavy on anything.

Legs(17 sets)
Hammer Strength Iso-Lateral Leg Press (weight per leg): 100x15, 125x15, 145x12, 190x12, 215x10
DB Lunge: 25x15
Nautilus Leg Extension: 140x15, 170x12, 200x10
Nautilus Prone Leg Curl: 100x15, 130x12, 160x10
Calf Extension (done on old Nautilus Pullup/Dip machine with weight belt attachment-big reverse drop set): 180x20-drop set-200x15-ds-220x12-ds-240x10-ds-250x10

Tomorrow will be Chest....

-Rob

sly06
05-23-08, 7:21 am
Thanks simpleguy. I had a great Leg workout today. I decided not to do squats this week since I am not going too heavy on anything.

Legs(17 sets)
Hammer Strength Iso-Lateral Leg Press (weight per leg): 100x15, 125x15, 145x12, 190x12, 215x10
DB Lunge: 25x15
Nautilus Leg Extension: 140x15, 170x12, 200x10
Nautilus Prone Leg Curl: 100x15, 130x12, 160x10
Calf Extension (done on old Nautilus Pullup/Dip machine with weight belt attachment-big reverse drop set): 180x20-drop set-200x15-ds-220x12-ds-240x10-ds-250x10

Tomorrow will be Chest....

-Rob


Nice wheel session rob. I hate lunges and you did plenty of them. Your ass should be sore tomorrow from those.

rob_in_korea
05-24-08, 10:04 am
Thanks sly, I also despise lunges but they work. I had a solid Chest workout today.

Chest (12 sets)
Incline DB Bench Press: 50x15, 55x12, 60x10, 60x10
Flat DB Bench Press: 60x15, 65x12, 75x10, 50x18
Incline DB Flye: 25x15, 35x12, 35x12, 20x22

Tomorrow is an off day and Monday will be Back. I'll be returning to a regular number of sets next week.

-Rob

hamhock
05-25-08, 2:47 pm
Hey Rob,

Hamhock here. Since we have a 4 day weekend I will try to catch up with you in the gym Tuesday. What time you training?

Carpe Diem P.T
05-25-08, 5:24 pm
solid chest day. u really taught those dumbells a lesson!

jonnydunz
05-25-08, 9:45 pm
Thanks sly, I also despise lunges but they work. I had a solid Chest workout today.

Chest (12 sets)
Incline DB Bench Press: 50x15, 55x12, 60x10, 60x10
Flat DB Bench Press: 60x15, 65x12, 75x10, 50x18
Incline DB Flye: 25x15, 35x12, 35x12, 20x22

Tomorrow is an off day and Monday will be Back. I'll be returning to a regular number of sets next week.

-Rob

liking the work that you are putting in every time you step into the gym. keep on doing your thing man. peace.

rob_in_korea
05-25-08, 10:56 pm
Hey Rob,

Hamhock here. Since we have a 4 day weekend I will try to catch up with you in the gym Tuesday. What time you training?

I have to work on Tuesday so I'll probably be at Collier around 4:30pm or so.


solid chest day. u really taught those dumbells a lesson!

Thanks carpe, hopefully I'll teach the heavier dumbells a lesson someday.


liking the work that you are putting in every time you step into the gym. keep on doing your thing man. peace.

Thanks jonny.

On Wednesday Yun Chang, me and my wife will be having a meeting with the distributor for Hammer Strength in Korea and the president of Muscle and Fitness-Korea. I guess the Muscle and Fitness guy has some ideas for us so I'll let everyone know how that goes. I'll be posting more pics of me and some pics of Yun Chang later today or tomorrow.

-Rob

rob_in_korea
05-26-08, 5:01 am
I forgot to mention that I may be doing Chest twice a week. It has been brought to my attention that my Legs are huge compared to my upper body so Yun Chang suggested I do Chest twice a week since it is lagging behind my other body parts. I am not sure how I am going to do this yet but I'll try it for a couple of months and see what happens.

I had a great Back workout today. I tore part of a callus off my hand on my last set of deads so that was fun.

Back (14 sets+4 sets of Deads+3 sets of Hyperextensions)
Pullups(P)/Chinups(C): 12(P)(with 65lbs of assistance), 12(C)(with 65lbs of assistance), 10(P), 10(C), 8(P)(with a 25lb plate), 8(C)(with a 25lb plate)
Wide Grip Lat Pulldown: 140x15, 180x8
Single Arm Seated Low Cable Row: 120x12, 140x12, 160x12
Hammer Strength Row (wide neutral grip): 240x12, 280x10, 150x22
Deadlift: 275x6, 335x4, 385x2, 415x1
Hyperextension: 12, 12(with a 25lb plate), 12(with a 25lb plate)

Tomorrow will be Shoulders....

-Rob

Lethal_Banana
05-26-08, 5:03 am
I forgot to mention that I may be doing Chest twice a week. It has been brought to my attention that my Legs are huge compared to my upper body so Yun Chang suggested I do Chest twice a week since it is lagging behind my other body parts. I am not sure how I am going to do this yet but I'll try it for a couple of months and see what happens.

I had a great Back workout today. I tore part of a callus off my hand on my last set of deads so that was fun.

Back (14 sets+4 sets of Deads+3 sets of Hyperextensions)
Pullups(P)/Chinups(C): 12(P)(with 65lbs of assistance), 12(C)(with 65lbs of assistance), 10(P), 10(C), 8(P)(with a 25lb plate), 8(C)(with a 25lb plate)
Wide Grip Lat Pulldown: 140x15, 180x8
Single Arm Seated Low Cable Row: 120x12, 140x12, 160x12
Hammer Strength Row (wide neutral grip): 240x12, 280x10, 150x22
Deadlift: 275x6, 335x4, 385x2, 415x1
Hyperextension: 12, 12(with a 25lb plate), 12(with a 25lb plate)

Tomorrow will be Shoulders....

-Rob

Great work with the pull- and chin ups! Oh, and that 415 dead sure looks sweet ;)

But where are the one armed db rows?!

Cheers,
LB

Carpe Diem P.T
05-26-08, 5:28 am
u and i are opposites there. people always comment on my chest but dont say anything about my legs.

nice back day. its a good mix of everything.

rob_in_korea
05-26-08, 8:22 pm
Great work with the pull- and chin ups! Oh, and that 415 dead sure looks sweet ;)

But where are the one armed db rows?!

Cheers,
LB

Thanks LB. No DB rows this week, but the single arm low cable row gave me a good stretch.


u and i are opposites there. people always comment on my chest but dont say anything about my legs.

nice back day. its a good mix of everything.

Thanks carpe. It seems if I just think about my Legs they grow.

-Rob

sly06
05-27-08, 12:30 am
Hey Rob how is the gym coming along? I bet you found a place. If not keep looking boss. Your workouts are looking great. Keep at it big man.

jonnydunz
05-27-08, 5:24 am
I forgot to mention that I may be doing Chest twice a week. It has been brought to my attention that my Legs are huge compared to my upper body so Yun Chang suggested I do Chest twice a week since it is lagging behind my other body parts. I am not sure how I am going to do this yet but I'll try it for a couple of months and see what happens.

I had a great Back workout today. I tore part of a callus off my hand on my last set of deads so that was fun.

Back (14 sets+4 sets of Deads+3 sets of Hyperextensions)
Pullups(P)/Chinups(C): 12(P)(with 65lbs of assistance), 12(C)(with 65lbs of assistance), 10(P), 10(C), 8(P)(with a 25lb plate), 8(C)(with a 25lb plate)
Wide Grip Lat Pulldown: 140x15, 180x8
Single Arm Seated Low Cable Row: 120x12, 140x12, 160x12
Hammer Strength Row (wide neutral grip): 240x12, 280x10, 150x22
Deadlift: 275x6, 335x4, 385x2, 415x1
Hyperextension: 12, 12(with a 25lb plate), 12(with a 25lb plate)

Tomorrow will be Shoulders....

-Rob

good to see that you are working so hard man. i am sure that it is showing as well. looking forward to the pics too. looking forward to the news as well in regards to your meetings. keep up the great work man and continue to stay focus and stay strong. you deserve great things to happen man and i am believing that everything will work out in your favor for this gym that you are looking to start.peace.

rob_in_korea
05-27-08, 7:55 am
Thanks sly and jonny. Haven't found place yet but we shall see what happens at tomorrow's meeting. I had the oppurtunity to meet hamhock today. He was the guy I posted about before deadlifting 525x6 a while back, well today he was doing front squats with 345. Hopefully he will start his own log on here.

I had a great Shoulder workout today.

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs+4 sets of Rear Delt)
Seated DB Overhead Press: 45x12, 50x10, 55x10, 60x8
Arnold Press: 30x20
Seated DB Lateral Raise: 15x12, 20x10, 20x10, 20x10
Standing DB Front Raise: 20x12, 25x10, 35x8
Wide Grip EZ Curl Bar Upright Row: 90x12, 90x12, 110x8
DB Shrug: 80x12, 90x12, 110x10, 110x10, 110x10
Standing Cable Reverse Flye: 20x12, 20x12, 20x12, 30x10

Tomorrow will be an off day and Thursday will be Arms...I'll be posting photos shortly.

-Rob

rob_in_korea
05-27-08, 8:09 am
Here are the new pics:

Me Before(185lbs) and After(215lbs)
http://i231.photobucket.com/albums/ee68/rob_in_korea/Robbeforeafter.jpg

Yun Chang in 2006 weighing in around 195lbs (I weighed around 185 in that photo)
http://i231.photobucket.com/albums/ee68/rob_in_korea/Yoon3.jpg

Yun Chang Guest Posing (not sure when that was taken and what his weight was)
http://i231.photobucket.com/albums/ee68/rob_in_korea/Yoon1.jpg

Yun Chang and I taken recently (he now weighs 265lbs or so)
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040085.jpg

Another one of Yun Chang and I taken recently
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040087.jpg

Someday I'll get some more shots of me but the before and after photo shows that I am making some progress. Yun Chang now plans to step on stage at about 230lbs next year.. He wants to gain about 15 more pounds or so before he cuts.

-Rob

simpleguy
05-27-08, 8:18 am
it's definitely a big difference bro, congrats to you for your achievements

Carpe Diem P.T
05-27-08, 8:23 am
looks like you have really filled out there in the before and after pics. huge growth through the lats. solid trap development too. very noticable around the scapula.

the arms are looking great in that golds gym shirt. your friend is obviously a monster!

rob_in_korea
05-27-08, 9:21 pm
it's definitely a big difference bro, congrats to you for your achievements

Thanks simpleguy. I am still looking to gain about 15-20lbs more.


looks like you have really filled out there in the before and after pics. huge growth through the lats. solid trap development too. very noticable around the scapula.

the arms are looking great in that golds gym shirt. your friend is obviously a monster!

Thanks Carpe. Actually I don't really have a true before photo, I was 130lbs when I graduated high school in 1998. I had already been working out for a while in the photo from 2006. I think I have some photos some where from when I was about 175lbs, I'll have to post them someday.

-Rob

jonnydunz
05-27-08, 10:06 pm
impressive man with your transformation. continue to work hard man and it will continue to pay off for you big time. nice development it looks like overall and i know that you are monitoring what areas you need to bring up too. your friend is huge man. he is definetly doing something right and its always good to have someone who knows what they are doing and that you can see first hand how they are making their tranformation. peace.

sly06
05-28-08, 1:39 am
Great workout Rob. You will get those boulders for shoulders soon enough. I wish I could see the pics, but I can't from here. When I get home I will check them out. Keep it up big man.

rob_in_korea
05-28-08, 9:40 pm
impressive man with your transformation. continue to work hard man and it will continue to pay off for you big time. nice development it looks like overall and i know that you are monitoring what areas you need to bring up too. your friend is huge man. he is definetly doing something right and its always good to have someone who knows what they are doing and that you can see first hand how they are making their tranformation. peace.

Thanks jonny. In 1998 Yun Chang only weighed about 155lbs, then he decided to get into bodybuilding. In 2002 he won the Mr. Seoul title and he was second in the Mr. Korea competition in 2002 and 2003. He has won some other competitions over here as well but I can't remember them all right now. He is a good friend and I have learned a lot from him. Next year he is trying to get his pro card (Korea doesn't have any bodybuilders that have earned a pro card) but if he doesn't he may leave bodybuilding because he is 37 years old and bodybuilders in Korea make hardly any money.


Great workout Rob. You will get those boulders for shoulders soon enough. I wish I could see the pics, but I can't from here. When I get home I will check them out. Keep it up big man.

Thanks sly. I am almost 220lbs right now so I'll probably continue to bulk until I hit about 235 or so and then cut.

-Rob

rob_in_korea
05-29-08, 7:48 am
I had a great Arm workout today. I think I hit a PR in close grip bench for reps.

Arms(Biceps: 7 sets, Forearms: 3 sets, Triceps: 8 sets+3 sets of dips)
Biceps
Standing DB Curl: 35x12, 40x10, 50x8
Spider Curl (done lying face down on an Incline Bench, wide grip using an EZ Curl Bar): 60x12, 60x10, 70x10
Standing High Cable Curl: 60x18
Forearms
DB Hammer Curl: 30x12, 35x10, 45x8
Triceps
Decline Close Grip Bench Press: 135x12<--should have started heavier, 185x10, 225x8, 135x30
Rope Pulldown: 80x12, 100x10, 120x8
Single Arm DB Overhead Extension: 25x12
Dips: 12(with a 35lb plate hanging), 10(with a 35lb plate), 8(with a 45lb plate)

I finished off with wrist curls and grip work. Tomorrow will be Legs....

-Rob

rob_in_korea
05-30-08, 6:11 am
Outstanding Leg day today. PR in reps on Squats. Since they took away the regular hack squat machine I have been using the Hammer Strength V Squat but I don't think I'll use it too often anymore. The reason for this is that when I go down all the way down my lower back comes off the pad but if I stop where my back stays on the pad it fells like I am not going down far enough.

Legs (20 sets)
Squat: 155x12, 185x10, 195x8, 205x8, 115x18
Hammer Strength V Squat: 230x12, 280x10, 280x10
Nautilus Leg Extension: 140x12, 170x10, 200x8
Nautilus Prone Leg Curl: 110x12, 140x10, 170x8
Nautilus Seated Calf (done as a big reverse drop set): 80x12-reverse dropset(ds)-95x12-ds-110x12-ds-125x10-ds-140x10-ds-155x8

Tomorrow will be Chest and I'll be doing more sets compared to other bodyparts since that is what is lagging behind.

-Rob

rob_in_korea
06-01-08, 1:06 am
I had a great Chest workout yesterday. Hit a PR in reps on Incline Barbell Press.

Chest (16 sets)
Incline Barbell Bench Press: 115x12, 135x10, 155x8, 185x8
Flat DB Bench Press: 65x12, 70x10, 80x9
Steep Incline DB Bench Press: 45x12, 55x10, 55x8
Flat DB Flye: 35x12, 40x10, 50x8
Cable Crossover: 50x12, 70x10, 40x30

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

-Rob

simpleguy
06-01-08, 1:08 am
solid workout Rob... congrats on the pr

I like that last set with 30 reps, great way to finish it

Carpe Diem P.T
06-01-08, 1:27 am
i expect a pr from you every time! quality work out. nice mix of everything.

sly06
06-01-08, 7:03 am
Great workout Rob. Your chest will grow from that.

atrain11b
06-01-08, 7:23 am
Rob, all your workouts from the past week look awesome as usual.


Here are the new pics:

Me Before(185lbs) and After(215lbs)
http://i231.photobucket.com/albums/ee68/rob_in_korea/Robbeforeafter.jpg

Yun Chang in 2006 weighing in around 195lbs (I weighed around 185 in that photo)
http://i231.photobucket.com/albums/ee68/rob_in_korea/Yoon3.jpg

-Rob

Damn Rob, looking good. Awesome job, definitley a HUGE difference, and that Yun Chang dude looks like he is doing the right things as well. Do you lift with him often.


Thanks simpleguy. I am still looking to gain about 15-20lbs more.
-Rob

Aren't we all always looking for 15-20 more pounds. LOL

rob_in_korea
06-01-08, 7:45 pm
solid workout Rob... congrats on the pr

I like that last set with 30 reps, great way to finish it

Thanks simpleguy, I enjoy doing burnout sets from time to time.


i expect a pr from you every time! quality work out. nice mix of everything.

Thanks Carpe, I have been hitting a lot of pr's recently.


Great workout Rob. Your chest will grow from that.

Thanks sly, hopefully my chest will catch up with the rest of my body.


Rob, all your workouts from the past week look awesome as usual.



Damn Rob, looking good. Awesome job, definitley a HUGE difference, and that Yun Chang dude looks like he is doing the right things as well. Do you lift with him often.



Aren't we all always looking for 15-20 more pounds. LOL

Thanks atrain. I lift with Yun Chang from time to time, actually tomorrow I'll be doing shoulders with him.

-Rob

jonnydunz
06-01-08, 9:06 pm
I had a great Chest workout yesterday. Hit a PR in reps on Incline Barbell Press.

Chest (16 sets)
Incline Barbell Bench Press: 115x12, 135x10, 155x8, 185x8
Flat DB Bench Press: 65x12, 70x10, 80x9
Steep Incline DB Bench Press: 45x12, 55x10, 55x8
Flat DB Flye: 35x12, 40x10, 50x8
Cable Crossover: 50x12, 70x10, 40x30

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

-Rob

man your last couple of workouts have been phenomenal. i am liking the intensity and the rep range along with the volume of sets. looks like you are doing all the right things and that you are making some great gains as well. i hope your friend can make it somewhere in bodybuilding because he looks like he has the goods. hopefully something will work out for him. i hope that something works out for you as well in regards to your search for a building. take care man and keep on hitting those PR's.peace.

rob_in_korea
06-02-08, 6:32 am
Thanks jonny. I'll let Yun Chang know what you said and I am sure I'll find a building sooner or later, I am not really in a big rush.

I had an outstanding Back workout today. I think I hit a PR in reps on Barbell Row. This will be my heavier weight week so I generally won't be doing more than 10 reps.

Back (14 sets+4 sets of Deads+3 sets of Stiff Legged Deads)
Pullups(P)/Chinups(C): 10(P), 10(C), 5(P)(with a 25lb plate), 5(C)(with a 25lb plate), 5(P)(with a 25 lb plate), 5(C)(with a 25lb plate)
Wide Overhand Grip Lat Pulldown: 150x12, 200x6
Overhand Grip Barbell Row: 225x10, 275x8(PR?), 135x30
DB Row: 80x10, 90x8, 100x6
Deadlift: 245x8, 295x5, 355x3, 425x1
Stiff Legged Deadlift: 95x12, 115x12, 135x10

Tomorrow will be Shoulders. Unfortunately Yun Chang's wife is in the hospital with some sort of serious liver problem so I don't think he will be joining me tomorrow. I wish her a speedy recovery.

-Rob

sly06
06-02-08, 8:04 am
Thanks jonny. I'll let Yun Chang know what you said and I am sure I'll find a building sooner or later, I am not really in a big rush.

I had an outstanding Back workout today. I think I hit a PR in reps on Barbell Row. This will be my heavier weight week so I generally won't be doing more than 10 reps.

Back (14 sets+4 sets of Deads+3 sets of Stiff Legged Deads)
Pullups(P)/Chinups(C): 10(P), 10(C), 5(P)(with a 25lb plate), 5(C)(with a 25lb plate), 5(P)(with a 25 lb plate), 5(C)(with a 25lb plate)
Wide Overhand Grip Lat Pulldown: 150x12, 200x6
Overhand Grip Barbell Row: 225x10, 275x8(PR?), 135x30
DB Row: 80x10, 90x8, 100x6
Deadlift: 245x8, 295x5, 355x3, 425x1
Stiff Legged Deadlift: 95x12, 115x12, 135x10

Tomorrow will be Shoulders. Unfortunately Yun Chang's wife is in the hospital with some sort of serious liver problem so I don't think he will be joining me tomorrow. I wish her a speedy recovery.

-Rob

Excellent workout Rob. I love how you do pullup and have deadlifts in one routine. Outstanding job bro. I hope his wife is okay and has a speedy recovery.

rob_in_korea
06-02-08, 9:38 pm
Thanks sly. I really like deadlifts. On a side note, this morning as I was getting ready for work I went to put on a pair of socks and tore the back part of the left leg of my pants. That was pretty funny, guess I have to buy bigger pants.

-Rob

jonnydunz
06-02-08, 11:17 pm
Thanks jonny. I'll let Yun Chang know what you said and I am sure I'll find a building sooner or later, I am not really in a big rush.

I had an outstanding Back workout today. I think I hit a PR in reps on Barbell Row. This will be my heavier weight week so I generally won't be doing more than 10 reps.

Back (14 sets+4 sets of Deads+3 sets of Stiff Legged Deads)
Pullups(P)/Chinups(C): 10(P), 10(C), 5(P)(with a 25lb plate), 5(C)(with a 25lb plate), 5(P)(with a 25 lb plate), 5(C)(with a 25lb plate)
Wide Overhand Grip Lat Pulldown: 150x12, 200x6
Overhand Grip Barbell Row: 225x10, 275x8(PR?), 135x30
DB Row: 80x10, 90x8, 100x6
Deadlift: 245x8, 295x5, 355x3, 425x1
Stiff Legged Deadlift: 95x12, 115x12, 135x10

Tomorrow will be Shoulders. Unfortunately Yun Chang's wife is in the hospital with some sort of serious liver problem so I don't think he will be joining me tomorrow. I wish her a speedy recovery.

-Rob

session looking good as always man. i have prayed for Yun's wife and i am believing for a speedy recovery as well. i know how tough it can be, especially with me working in a hospital and having to see all that i see in family members eyes. but i know that she will be fine and he will be fine too. take care man and keep on working your hardest as you will only be measured by what you do day in and day out. peace.

sly06
06-03-08, 1:45 am
Thanks sly. I really like deadlifts. On a side note, this morning as I was getting ready for work I went to put on a pair of socks and tore the back part of the left leg of my pants. That was pretty funny, guess I have to buy bigger pants.

-Rob


LOL.....

rob_in_korea
06-03-08, 12:06 pm
Thanks jonny. I am sure they will be ok too.

I had an amazing shoulder workout today but first I have to relay this story from the gym today. I guess they put some sergeant in charge of these 6 guys who didn't do well on their PT(or APFT-army physical fitness) test. For some odd reason he has them attempt to clean (as in power clean) the weight into a front squat position and than do front squats. The problem is none of these guys (including the sergeant) probably have ever done either of these exercises but instead of starting off with the bar they put 35lb plates on. Only one person managed the clean portion correctly and none of them managed any real front squats, instead they were almost kneeling down. Usually I don't intervene however one guy on the clean attempt almost managed to go through the mirror - so myself, my workout partner and one other guy went over there to talk to them but I don't think it helped although they dropped the weight to 25lb plates.

Anyway I hit a PR in reps today on DB Overhead Press, and PR's in weight on DB front raise and Barbell Shrug.

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs+4 sets of Rear Delt)
Seated DB Overhead Press: 45x12, 50x10, 60x8, 70x6(PR), 40x25<--that was probably also a PR...
Standing DB Lateral Raise: 25x10
Standing Single Arm DB Lateral Raise: 50x8, 60x6, 60x6
Standing DB Front Raise: 25x10, 30x8, 40x6(PR)
DB Upright Row: 45x10, 50x8, 60x6
Barbell Shrug: 225x10, 275x8, 315x6, 385x4(PR), 185x25
Lying Face down on an Incline Bench DB Lateral Raise: 20x10, 30x10, 30x10, 45x6

Tomorrow will be Arms...

-Rob

atrain11b
06-03-08, 2:33 pm
I guess they put some sergeant in charge of these 6 guys who didn't do well on their PT(or APFT-army physical fitness) test. For some odd reason he has them attempt to clean (as in power clean) the weight into a front squat position and than do front squats. The problem is none of these guys (including the sergeant) probably have ever done either of these exercises but instead of starting off with the bar they put 35lb plates on. Only one person managed the clean portion correctly and none of them managed any real front squats, instead they were almost kneeling down. Usually I don't intervene however one guy on the clean attempt almost managed to go through the mirror - so myself, my workout partner and one other guy went over there to talk to them but I don't think it helped although they dropped the weight to 25lb plates.

I always find it funny when SOME military personel automaticaly think they know how to do everything whe it comes to the gym. Although I know the gym is an awesome place, and can make you stronger, and increase your endurance, but I don't feel it is a place for an APFT failure to be lead by an NCO. The NCO should just concentrate on the events that were failed, and tailor his program to accomodate all.

Now there is a way he can work them into the gym, but by the example you gave, he may need some guidance on this himself.


Anyway I hit a PR in reps today on DB Overhead Press, and PR's in weight on DB front raise and Barbell Shrug.
Congratulations on the PR


Standing DB Lateral Raise: 25x10
Standing Single Arm DB Lateral Raise: 50x8, 60x6, 60x6
Can I have you explain the difference of these? Is it the same thing but just one arm on the other. I know it sounds like a stupid question.

Anyways, once again good job on the shoulders. Seems to be the area I am lacking in now. I have incorporated the front/side db raises, and the seem to be filling what I was missing.

Also is there a reason you prefer using the incline for your rear delts as opposed to Bentover DB. I thought about trying these because in my mind I think they may isolate the target area better.

As for getting together in the gym sometime, I am off this Thurs, and Fri. As for next week I am off Weds and Thurs. What do you work on those days, I can adjust my routine to get on a day your doing?

rob_in_korea
06-03-08, 9:44 pm
Thanks atrain. I agree with you completely regarding APFT failures. I don't usually correct people in the gym but this NCO was potentially harming 6 other soldiers which is why I had to say something.
The standing DB lateral raise is when you use both arms at the same time. The single arm variation can also be called a power lateral. You brace yourself with your other hand on something (like an incline bench) and then you use the working arm to raise the DB. This has really helped bring up my shoulder development. Regarding rear delts, I do a lot of different movements but lying down on the incline bench (set fairly low) seemed to really isolate them well.
My workout schedule this week is off on Thursday, Legs on Friday. Tentatively next Wednesday will be Arms, Thursday will be off however if you can only make it on Thursday let me know and I will take off Wednesday and do Arms on Thursday.

-Rob

sly06
06-04-08, 1:45 am
Thanks jonny. I am sure they will be ok too.

I had an amazing shoulder workout today but first I have to relay this story from the gym today. I guess they put some sergeant in charge of these 6 guys who didn't do well on their PT(or APFT-army physical fitness) test. For some odd reason he has them attempt to clean (as in power clean) the weight into a front squat position and than do front squats. The problem is none of these guys (including the sergeant) probably have ever done either of these exercises but instead of starting off with the bar they put 35lb plates on. Only one person managed the clean portion correctly and none of them managed any real front squats, instead they were almost kneeling down. Usually I don't intervene however one guy on the clean attempt almost managed to go through the mirror - so myself, my workout partner and one other guy went over there to talk to them but I don't think it helped although they dropped the weight to 25lb plates.

Anyway I hit a PR in reps today on DB Overhead Press, and PR's in weight on DB front raise and Barbell Shrug.

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs+4 sets of Rear Delt)
Seated DB Overhead Press: 45x12, 50x10, 60x8, 70x6(PR), 40x25<--that was probably also a PR...
Standing DB Lateral Raise: 25x10
Standing Single Arm DB Lateral Raise: 50x8, 60x6, 60x6
Standing DB Front Raise: 25x10, 30x8, 40x6(PR)
DB Upright Row: 45x10, 50x8, 60x6
Barbell Shrug: 225x10, 275x8, 315x6, 385x4(PR), 185x25
Lying Face down on an Incline Bench DB Lateral Raise: 20x10, 30x10, 30x10, 45x6

Tomorrow will be Arms...

-Rob

Outstanding job Rob. Also, nice call on trying to help them out doing cleans. Those are not easy exercises to do and to start off with 35lb plates on each side is crazy. First off they need to just use the bar until there form is perfect and then move up from there.

Good job on the DB Shoulder Press. I am going to start doing those to get passed my sticking point on BB Shoulder Press. I am hoping that will work. Other than that keep it up big man.

rob_in_korea
06-04-08, 6:16 am
Thanks sly. I am sure you'll break through your sticking point.
I had an incredible Arm workout today. PR's for reps in Standing DB curl, Preacher Curl. PR's for weight in Reverse EZ Curl and Dips.

Arms(Biceps:8 sets, Forearms: 3 sets, Triceps: 8 sets+3 sets of Dips)
Biceps
Standing DB Curl: 40x10, 45x8, 60x4(PR)
EZ Curl Bar Preacher Curl (Narrow Grip): 80x10, 90x8, 100x6(PR)
Standing Bent Over DB Concentration Curl: 20x18
Forearms
Reverse EZ Curl: 70x10, 80x8(PR), 80x6
Triceps
Incline Close Grip Bench Press: 135x10, 135x8, 155x6
DB Overhead Extension: 50x10, 60x10<--only did two sets because my elbow started bothering me
Straight Bar Pulldown: 100x10, 120x10, 150x8-drop set-80x12
Dips: 8(with a 45lb plate hanging), 8(with a 45lb plate hanging), 3(with 70lbs hanging)(PR)-drop set-8

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

-Rob

sly06
06-04-08, 6:22 am
Thanks sly. I am sure you'll break through your sticking point.
I had an incredible Arm workout today. PR's for reps in Standing DB curl, Preacher Curl. PR's for weight in Reverse EZ Curl and Dips.

Arms(Biceps:8 sets, Forearms: 3 sets, Triceps: 8 sets+3 sets of Dips)
Biceps
Standing DB Curl: 40x10, 45x8, 60x4(PR)
EZ Curl Bar Preacher Curl (Narrow Grip): 80x10, 90x8, 100x6(PR)
Standing Bent Over DB Concentration Curl: 20x18
Forearms
Reverse EZ Curl: 70x10, 80x8(PR), 80x6
Triceps
Incline Close Grip Bench Press: 135x10, 135x8, 155x6
DB Overhead Extension: 50x10, 60x10<--only did two sets because my elbow started bothering me
Straight Bar Pulldown: 100x10, 120x10, 150x8-drop set-80x12
Dips: 8(with a 45lb plate hanging), 8(with a 45lb plate hanging), 3(with 70lbs hanging)(PR)-drop set-8

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

-Rob

Alright Rob I am a little worried about you! You have been setting PR's for the past couple of weeks over and over again...you must be becoming a fucking Animal! Excellent workout. Have fun at your offday tomorrow. I love those days. Great for getting big and resting.

atrain11b
06-04-08, 1:30 pm
My workout schedule this week is off on Thursday, Legs on Friday. Tentatively next Wednesday will be Arms, Thursday will be off however if you can only make it on Thursday let me know and I will take off Wednesday and do Arms on Thursday.

-Rob

Well, I already knocked out legs this week, and all I have left is shoulder/tris.

However Wednesday next week is fine. I have never had just an arm day, but doubt it could hurt. I will just not work them in my normal routine until that day.

I take it your schedule is not a daily basis thing, but more of a rotational design. I would like to get a Back, and Shoulder day in with you also sometime. I will hit you up with a PM, to cordinate for next Wednesday. I am looking forward to this.

rob_in_korea
06-06-08, 4:29 am
Thanks sly. This week is my heavier weight/lower reps week so that may explain the PR's. Next week I'll be doing lighter weight/higher reps.

Sounds good atrain. You are correct about my workout rotation, this is because my schedule sometimes changes so I don't really have a set day to work something.

I had an awesome Leg workout today. I hit a PR in reps on squats and a PR in weight on Leg Press. The leg press PR was for that machine only which is a straight forward leg press. The gym doesn't have a linear leg press machine, although I wish they did.

Legs (20 sets)
Squat: 185x10, 205x8, 225x5, 245x4(PR), 135x15
*The following three exercises were done one leg at a time so the weight listed is per leg*
Hammer Strength Leg Press: 100x10, 145x8, 190x6, 260x4
Hammer Strength Leg Extension: 45x10, 70x8, 90x6
Hammer Strength Prone Leg Curl: 25x10, 35x8, 50x6
************************
Nautilus Seated Calf (done as a big reverse drop set(ds)): 80x12-ds-95x12-ds-110x10-ds-125x10-ds-140x8-ds-170x6

One point I want to make about squats is I think many people focus way too much on increasing weight and as they do they don't go down far enough. I've seen quite a few people at the gym where I workout start with 135 going all the way down, then they do 225 coming just above parallel and finally they do 315 and maybe they are going a quarter of the way down. The thing that has dramatically helped increase my leg size is going ass to the ground on every rep. <---sorry just had to get that off my chest.....
Tomorrow will be Chest......
-Rob

simpleguy
06-06-08, 4:58 am
badass wheel show bro... that's so true about the squats, I guess it all depends to everyone's approach... me, I go like one inch below parallel (not really ass to heels), because I'm still among those who try to move in weight... I think as long as you do it with good form, there's no reason not to go up in weight... but I do have this guy at my gym, as soon as he does more than 225 he stops before parallel, and it's funny that every extra plate from then on just makes him squat less... he asked me to spot him once (he was doing 585), and he didn't make 1/4 of the squat, just went down 1 or two inches, and then up again

I'm telling you I almost burst into laughter...

congrats on the pr, and it's good to see your numbers are going up

sly06
06-06-08, 5:51 am
Thanks sly. This week is my heavier weight/lower reps week so that may explain the PR's. Next week I'll be doing lighter weight/higher reps.

Sounds good atrain. You are correct about my workout rotation, this is because my schedule sometimes changes so I don't really have a set day to work something.

I had an awesome Leg workout today. I hit a PR in reps on squats and a PR in weight on Leg Press. The leg press PR was for that machine only which is a straight forward leg press. The gym doesn't have a linear leg press machine, although I wish they did.

Legs (20 sets)
Squat: 185x10, 205x8, 225x5, 245x4(PR), 135x15
*The following three exercises were done one leg at a time so the weight listed is per leg*
Hammer Strength Leg Press: 100x10, 145x8, 190x6, 260x4
Hammer Strength Leg Extension: 45x10, 70x8, 90x6
Hammer Strength Prone Leg Curl: 25x10, 35x8, 50x6
************************
Nautilus Seated Calf (done as a big reverse drop set(ds)): 80x12-ds-95x12-ds-110x10-ds-125x10-ds-140x8-ds-170x6

One point I want to make about squats is I think many people focus way too much on increasing weight and as they do they don't go down far enough. I've seen quite a few people at the gym where I workout start with 135 going all the way down, then they do 225 coming just above parallel and finally they do 315 and maybe they are going a quarter of the way down. The thing that has dramatically helped increase my leg size is going ass to the ground on every rep. <---sorry just had to get that off my chest.....
Tomorrow will be Chest......
-Rob

Awesome day Rob. You killed your legs. Now how far can you walk without support? LOL!

Carpe Diem P.T
06-06-08, 6:04 am
nice going on the heavier weights my friend. u went nuts!

rob_in_korea
06-07-08, 12:05 am
badass wheel show bro... that's so true about the squats, I guess it all depends to everyone's approach... me, I go like one inch below parallel (not really ass to heels), because I'm still among those who try to move in weight... I think as long as you do it with good form, there's no reason not to go up in weight... but I do have this guy at my gym, as soon as he does more than 225 he stops before parallel, and it's funny that every extra plate from then on just makes him squat less... he asked me to spot him once (he was doing 585), and he didn't make 1/4 of the squat, just went down 1 or two inches, and then up again

I'm telling you I almost burst into laughter...

congrats on the pr, and it's good to see your numbers are going up

Thanks simpleguy. That is a funny story.


Awesome day Rob. You killed your legs. Now how far can you walk without support? LOL!

Thanks sly. My legs are fairly sore right now.


nice going on the heavier weights my friend. u went nuts!

Thanks carpe. Hopefully I'll keep going heavier and heavier.

-Rob

rob_in_korea
06-07-08, 4:42 am
Had an outstanding Chest workout today. PR in weight on Incline DB Bench Press and a PR in reps on Flat Barbell Bench Press.

Chest (16 sets)
Incline DB Bench Press: 55x10, 60x8, 65x6, 70x6, 80x4(PR)
Flat Barbell Bench Press: 155x10, 185x8, 205x6, 225x4(PR)
Decline Barbell Bench Press: 155x18
Incline DB Flye: 25x10, 30x8, 40x6
Flat DB Flye: 40x10, 45x8, 55x6(PR?)

Tomorrow is an off day and Monday will be Back....

-Rob

sly06
06-07-08, 5:26 am
Had an outstanding Chest workout today. PR in weight on Incline DB Bench Press and a PR in reps on Flat Barbell Bench Press.

Chest (16 sets)
Incline DB Bench Press: 55x10, 60x8, 65x6, 70x6, 80x4(PR)
Flat Barbell Bench Press: 155x10, 185x8, 205x6, 225x4(PR)
Decline Barbell Bench Press: 155x18
Incline DB Flye: 25x10, 30x8, 40x6
Flat DB Flye: 40x10, 45x8, 55x6(PR?)

Tomorrow is an off day and Monday will be Back....

-Rob

PR's AGAIN!!! GREAT DAY ROB. I love having awesome chest days.

atrain11b
06-07-08, 5:57 am
Awesome job on that Chest workout Rob, hitting PRs left and right again. Keep it up.

jonnydunz
06-07-08, 3:25 pm
Thanks sly. This week is my heavier weight/lower reps week so that may explain the PR's. Next week I'll be doing lighter weight/higher reps.

Sounds good atrain. You are correct about my workout rotation, this is because my schedule sometimes changes so I don't really have a set day to work something.

I had an awesome Leg workout today. I hit a PR in reps on squats and a PR in weight on Leg Press. The leg press PR was for that machine only which is a straight forward leg press. The gym doesn't have a linear leg press machine, although I wish they did.

Legs (20 sets)
Squat: 185x10, 205x8, 225x5, 245x4(PR), 135x15
*The following three exercises were done one leg at a time so the weight listed is per leg*
Hammer Strength Leg Press: 100x10, 145x8, 190x6, 260x4
Hammer Strength Leg Extension: 45x10, 70x8, 90x6
Hammer Strength Prone Leg Curl: 25x10, 35x8, 50x6
************************
Nautilus Seated Calf (done as a big reverse drop set(ds)): 80x12-ds-95x12-ds-110x10-ds-125x10-ds-140x8-ds-170x6

One point I want to make about squats is I think many people focus way too much on increasing weight and as they do they don't go down far enough. I've seen quite a few people at the gym where I workout start with 135 going all the way down, then they do 225 coming just above parallel and finally they do 315 and maybe they are going a quarter of the way down. The thing that has dramatically helped increase my leg size is going ass to the ground on every rep. <---sorry just had to get that off my chest.....
Tomorrow will be Chest......
-Rob

LOL man you are on point as usual. awesome leg workout and way to bring the pain and i am sure that you felt the pain in your legs. my leg is still giving me alittle trouble and i have to get an MRI on it in a few weeks. i had a ortho surgeon check it for me and he said that i have a meniscal tear,so i will have to get an A-Scope to clean things up. its all good man because it will help me in the end, but for now i will continue to lift hard and eat good. take care man and great job again. peace.

rob_in_korea
06-08-08, 6:49 am
PR's AGAIN!!! GREAT DAY ROB. I love having awesome chest days.

Thanks sly. It was a great workout.


Awesome job on that Chest workout Rob, hitting PRs left and right again. Keep it up.

Thanks atrain. I have been having a string of outstanding workouts.


LOL man you are on point as usual. awesome leg workout and way to bring the pain and i am sure that you felt the pain in your legs. my leg is still giving me alittle trouble and i have to get an MRI on it in a few weeks. i had a ortho surgeon check it for me and he said that i have a meniscal tear,so i will have to get an A-Scope to clean things up. its all good man because it will help me in the end, but for now i will continue to lift hard and eat good. take care man and great job again. peace.

Thanks jonny. I am sure you will get your knee will be better quickly.

-Rob

Carpe Diem P.T
06-08-08, 8:29 am
nice numbers on chest! always good to hit a pr. incline is tough for sure.

rob_in_korea
06-09-08, 6:41 am
Thanks carpe. I had a great Back workout today. I changed my deadlift routine today by focusing on doing more reps.

Back (14 sets+4 sets of Deads+3 sets of Hyperextensions)
Overhand Grip Barbell Row: 155x15, 185x12, 205x10, 225x10
Hammer Strength Row (close neutral grip): 100x20, 190x15, 280x12, 330x10
Pullups(P)/Chinups(C): 15(P), 15(C), 12(P), 12(C), 10(P)(with a 25lb plate), 10(C)(with a 25lb plate)*
Deadlift: 245x8, 275x8, 345x5, 245x10
Hyperextension: 15, 12, 10(with a 25lb plate)

*On my pullup and chinup sets I usually need assistance to get the last couple of reps, so today on my first set of pullups I did 12 on my own(13 for chinups) and then Carlos(my workout partner) assisted me on the last few.
Tomorrow will be Shoulders...

-Rob

sly06
06-09-08, 8:04 am
Thanks carpe. I had a great Back workout today. I changed my deadlift routine today by focusing on doing more reps.

Back (14 sets+4 sets of Deads+3 sets of Hyperextensions)
Overhand Grip Barbell Row: 155x15, 185x12, 205x10, 225x10
Hammer Strength Row (close neutral grip): 100x20, 190x15, 280x12, 330x10
Pullups(P)/Chinups(C): 15(P), 15(C), 12(P), 12(C), 10(P)(with a 25lb plate), 10(C)(with a 25lb plate)*
Deadlift: 245x8, 275x8, 345x5, 245x10
Hyperextension: 15, 12, 10(with a 25lb plate)

*On my pullup and chinup sets I usually need assistance to get the last couple of reps, so today on my first set of pullups I did 12 on my own(13 for chinups) and then Carlos(my workout partner) assisted me on the last few.
Tomorrow will be Shoulders...

-Rob

Great day Rob. YOu do Pullups and then deadlifts. Holy cow your back must have been pumped. Have fun working out with Atrain. You need to kick his ass. Just joking. Great day big man.

atrain11b
06-09-08, 10:03 am
Thanks carpe. I had a great Back workout today. I changed my deadlift routine today by focusing on doing more reps.

Overhand Grip Barbell Row: 155x15, 185x12, 205x10, 225x10
*On my pullup and chinup sets I usually need assistance to get the last couple of reps, so today on my first set of pullups I did 12 on my own(13 for chinups) and then Carlos(my workout partner) assisted me on the last few.
Tomorrow will be Shoulders...

-Rob

Another awesome workout, do you hold perfectly still on the rows, or do you allow your body to bounce some with the movement. Also good job on those pullups. I have been going to fatigue myself, yet without a partner I am limited to using the assisted pullup machine. Not sure if it works me as hard as having a partner give you just that extra effort.

Anyways as stated before Awesom job.

rob_in_korea
06-10-08, 12:28 am
Great day Rob. YOu do Pullups and then deadlifts. Holy cow your back must have been pumped. Have fun working out with Atrain. You need to kick his ass. Just joking. Great day big man.

Thanks sly. Doing deadlifts after all the other Back work can be a challenge but it's fun. I wonder if I did them as the first or second exercise how much I could pull. Working with atrain will be cool and I am sure he will kick my ass.


Another awesome workout, do you hold perfectly still on the rows, or do you allow your body to bounce some with the movement. Also good job on those pullups. I have been going to fatigue myself, yet without a partner I am limited to using the assisted pullup machine. Not sure if it works me as hard as having a partner give you just that extra effort.

Anyways as stated before Awesom job.

Thanks atrain. For rows it all depends, I move a little but nothing over exaggerated. You can make some good progress using the assisted pullup machine.

-Rob

rob_in_korea
06-10-08, 7:20 am
Had a great shoulder workout today. I had to change it up quite a bit because my left shoulder has been bothering me for the last couple of weeks. It feels rotator cuff related so for my next few workouts for shoulders will be altered (and possibly chest) and my next back workout I won't be doing any pullups.

Shoulders (14 sets-including two sets of Upright Row+5 sets of Shrug+4 sets of Rear Delt)
Hammer Strength Overhead Press: 80x15, 100x12, 120x12, 150x10, 170x10
Standing DB Lateral Raise: 20x15(shoulder hur quite a bit during these so went lighter), 10x25, 10x25, 10x25, 12x20
Hammer Strength Overhead Press-superset(ss)-EZ Curl Bar Upright Row: 80x30-ss-60x12, 100x22-ss-60x12<--the upright rows didn't feel to good on the shoulder either...
DB Shrug: 75x15, 80x15, 90x12, 90x12, 90x12
Standing Cable Reverse Flye: 20x15, 20x15, 30x12, 30x12

Tomorrow will be Arms...

-Rob

sly06
06-10-08, 7:25 am
Had a great shoulder workout today. I had to change it up quite a bit because my left shoulder has been bothering me for the last couple of weeks. It feels rotator cuff related so for my next few workouts for shoulders will be altered (and possibly chest) and my next back workout I won't be doing any pullups.

Shoulders (14 sets-including two sets of Upright Row+5 sets of Shrug+4 sets of Rear Delt)
Hammer Strength Overhead Press: 80x15, 100x12, 120x12, 150x10, 170x10
Standing DB Lateral Raise: 20x15(shoulder hur quite a bit during these so went lighter), 10x25, 10x25, 10x25, 12x20
Hammer Strength Overhead Press-superset(ss)-EZ Curl Bar Upright Row: 80x30-ss-60x12, 100x22-ss-60x12<--the upright rows didn't feel to good on the shoulder either...
DB Shrug: 75x15, 80x15, 90x12, 90x12, 90x12
Standing Cable Reverse Flye: 20x15, 20x15, 30x12, 30x12

Tomorrow will be Arms...

-Rob


Have fun doing arms tomorrow with Atrain. I am pretty sure that will be intense!! Great workout Rob. Hopefully nothing is wrong with your shoulder.

Carpe Diem P.T
06-10-08, 8:48 am
when we get injuries i think we tend to think 'why am i the only person that gets this many fucking injuries??'

but u read through everyones journeys and EVERYONE has one injury or several consistently. there are very few of us that are 100% fit on every outing.

lol its a relief to see that im not the only one out there fighting through every rep with a new injury or pain.

rob_in_korea
06-10-08, 9:00 pm
Have fun doing arms tomorrow with Atrain. I am pretty sure that will be intense!! Great workout Rob. Hopefully nothing is wrong with your shoulder.

Thanks sly. Arms should be fun. I think my shoulder will be ok, I just won't do any exercises that aggravate it.


when we get injuries i think we tend to think 'why am i the only person that gets this many fucking injuries??'

but u read through everyones journeys and EVERYONE has one injury or several consistently. there are very few of us that are 100% fit on every outing.

lol its a relief to see that im not the only one out there fighting through every rep with a new injury or pain.

That's true Carpe. Eventually everyone gets some type of injury. Hopefully my shoulder will heal up fast.

-Rob

rob_in_korea
06-11-08, 6:04 am
I had a solid Arm workout today. Atrain made the trip down here to workout so that was fun. He is a really good guy. It's always good to meet other people interested in working out. He also got to see the guy training the APFT failures. My shoulder did bother me a little bit but it wasn't too bad.

Arms (Biceps:7 sets, Forearms:3 sets, Triceps:8 sets+3 sets of Dips)
Biceps
Seated Incline DB Curls: 25x15, 25x15, 40x10
EZ Bar Preacher Curl (narrow grip): 70x15, 80x12, 90x10
21's(wide grip EZ Curl): 60x21
Forearms
DB Hammer Curl: 25x15, 25x15, 35x10
Triceps
Decline Close Grip Bench: 135x15, 155x12, 185x10
Rope Pulldown: 90x15, 110x12, 80x20
Single Arm DB Overhead Extension: 25x12, 25x12
Dips: 15, 12(with a 25lb plate), 10(with a 25lb plate)

Finished off with wrist curls and grip work. I decided to take the next two days off to give my shoulder some time to recover. Saturday will be Legs....

-Rob

sly06
06-11-08, 6:19 am
I had a solid Arm workout today. Atrain made the trip down here to workout so that was fun. He is a really good guy. It's always good to meet other people interested in working out. He also got to see the guy training the APFT failures. My shoulder did bother me a little bit but it wasn't too bad.

Arms (Biceps:7 sets, Forearms:3 sets, Triceps:8 sets+3 sets of Dips)
Biceps
Seated Incline DB Curls: 25x15, 25x15, 40x10
EZ Bar Preacher Curl (narrow grip): 70x15, 80x12, 90x10
21's(wide grip EZ Curl): 60x21
Forearms
DB Hammer Curl: 25x15, 25x15, 35x10
Triceps
Decline Close Grip Bench: 135x15, 155x12, 185x10
Rope Pulldown: 90x15, 110x12, 80x20
Single Arm DB Overhead Extension: 25x12, 25x12
Dips: 15, 12(with a 25lb plate), 10(with a 25lb plate)

Finished off with wrist curls and grip work. I decided to take the next two days off to give my shoulder some time to recover. Saturday will be Legs....

-Rob

Nice gun show Rob. That is awesome he made it done. Sounds like you guys killed it.

atrain11b
06-11-08, 8:13 am
Rob, it was awesome to not only meet you, but get a great arm workout in at the same time. Hope we can do it again here soon. You have inspired me to add an Arm Day to my routine, and concentrate on my dips. Definitley appreciated you letting me workout with you.

Yeah the APFT failure NCO was not what I was expecting, hahaha, he was worse then I expected. Someone is going to get hurt with him.

Now get that shoulder better, and make those wheels grow come Leg Day.

jonnydunz
06-11-08, 11:44 pm
I had a solid Arm workout today. Atrain made the trip down here to workout so that was fun. He is a really good guy. It's always good to meet other people interested in working out. He also got to see the guy training the APFT failures. My shoulder did bother me a little bit but it wasn't too bad.

Arms (Biceps:7 sets, Forearms:3 sets, Triceps:8 sets+3 sets of Dips)
Biceps
Seated Incline DB Curls: 25x15, 25x15, 40x10
EZ Bar Preacher Curl (narrow grip): 70x15, 80x12, 90x10
21's(wide grip EZ Curl): 60x21
Forearms
DB Hammer Curl: 25x15, 25x15, 35x10
Triceps
Decline Close Grip Bench: 135x15, 155x12, 185x10
Rope Pulldown: 90x15, 110x12, 80x20
Single Arm DB Overhead Extension: 25x12, 25x12
Dips: 15, 12(with a 25lb plate), 10(with a 25lb plate)

Finished off with wrist curls and grip work. I decided to take the next two days off to give my shoulder some time to recover. Saturday will be Legs....

-Rob

hey man enjoy the time off and thanks man as far as the knee goes. it is feeling much better and all of the swelling is gone finally. man i know what it is like to have these pains and aches. its all a part of the lifestyle and we make due with it all. i have to say that you are doing great in your workout too. keep up the great work and looking forward to your return. peace.

rob_in_korea
06-12-08, 8:29 pm
Nice gun show Rob. That is awesome he made it done. Sounds like you guys killed it.

Thanks sly. We had a great time.


Rob, it was awesome to not only meet you, but get a great arm workout in at the same time. Hope we can do it again here soon. You have inspired me to add an Arm Day to my routine, and concentrate on my dips. Definitley appreciated you letting me workout with you.

Yeah the APFT failure NCO was not what I was expecting, hahaha, he was worse then I expected. Someone is going to get hurt with him.

Now get that shoulder better, and make those wheels grow come Leg Day.

Thanks atrain. I am sure we will get another workout in before I head off to Japan. I am looking forward to hitting Legs tomorrow.


hey man enjoy the time off and thanks man as far as the knee goes. it is feeling much better and all of the swelling is gone finally. man i know what it is like to have these pains and aches. its all a part of the lifestyle and we make due with it all. i have to say that you are doing great in your workout too. keep up the great work and looking forward to your return. peace.

Thanks jonny. It's good to hear that your knee is feeling better. My shoulder feels like it is getting better but it definitely doesn't feel good when I wake up. I didn't want to take two days off right now because before I leave for Japan on the 28th I may not be able to get consecutive workouts in for a few days but you gotta do what you gotta do.

-Rob

rob_in_korea
06-14-08, 4:05 am
I had a decent Leg workout today. I decided to do front squats this week just to change it up a bit.

Legs(20 sets)
Hammer Strength Leg Press(weight per leg): 100x15, 145x12, 190x10, 235x10
Front Squat: 95x12, 95x12, 115x10, 115x10
Nautilus Leg Extension: 125x15, 140x12, 170x10
Nautilus Seated Leg Curl: 95x15, 110x12, 125x10
Calf Raise (done on old Nautilus Pullup/Dip machine with weight belt attachment): 230x15, 250x15, 250x12, 250x12, 250x12, 180x20

I will be taking off tomorrow to give my shoulder an additional day to heal and then I will do Chest on Monday....

-Rob

Themostocles
06-14-08, 4:25 am
Good looking leg day, hope that shoulder feels better. -T.

Themostocles
06-14-08, 4:41 am
So are you looking forward to the move to Japan? Sorry if I missed this somewhere before, I poke my head in here from time to time, but I just getting to be a regular reader here lol. -T.