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sly06
06-14-08, 5:29 am
Great leg day Rob. You shouldn't be able to walk after that. Hope your shoulder gets better and good call on taking a day to rest.

jonnydunz
06-14-08, 8:52 pm
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

good stuff man and enjoy the added day of rest as we need it sometimes. knee is a little tricky sometime with me man. i know that it will get better when i have surgery on it. other than than i have to train smart and take my ibuprofen everyday right now. been making sure to train smart and around my aches and pains man. elbow is alittle tender too, but omega should help with that too. been icing and will be getting some rest tomorrow. take care bro and see ya soon. peace.

FourThirty
06-14-08, 9:38 pm
Nice leg workout Rob.

rob_in_korea
06-16-08, 2:20 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.

Actually I am just going to Japan for about 7 weeks for work. I am sure they have a good gym since it's an Airforce base so that will be nice.


Great leg day Rob. You shouldn't be able to walk after that. Hope your shoulder gets better and good call on taking a day to rest.

Thanks sly. My legs were a bit sore. My shoulder seems to be getting better.


good stuff man and enjoy the added day of rest as we need it sometimes. knee is a little tricky sometime with me man. i know that it will get better when i have surgery on it. other than than i have to train smart and take my ibuprofen everyday right now. been making sure to train smart and around my aches and pains man. elbow is alittle tender too, but omega should help with that too. been icing and will be getting some rest tomorrow. take care bro and see ya soon. peace.

Thanks jonny. It's good to hear you are taking care of your aches and pains.


Nice leg workout Rob.

Thanks fourthirty.

-Rob

Carpe Diem P.T
06-16-08, 2:29 am
u just keep plugging along. how long you been at it now seriously rob?

rob_in_korea
06-16-08, 2:33 am
I had an amazing Chest workout. It was fairly intense but my shoulder seemed ok. I went to an Airforce base about one hour south of Seoul to do this, I wish I had this kind of gym to train at all the time.

Chest (21 sets)
Steep Incline DB Bench Press: 50x12, 55x12, 60x10, 70x8, 80x4
Hammer Strength Super Incline Press: 100x12, 100x12, 120x10
Hammer Strength Decline Press: 95x12, 145x12, 165x12, 185x12
Life Fitness Pectoral Fly/Rear Delt: 85x12, 85x12, 100x12
Hammer Strength Horizontal Chest Press: 120x12, 140x12, 170x10
Cable Crossover: 40x12, 50x12, 60x12

Tomorrow will be Back....

-Rob

rob_in_korea
06-16-08, 2:46 am
u just keep plugging along. how long you been at it now seriously rob?

Thanks carpe. Here is a brief rundown of my working out history. In 1998 (when I was 18) I joined the Army. Height: 6' Weight: 132lbs<----obviously incredibly thin.

In late 2002 I started to go to the gym but I didn't really know what I as doing. In mid 2003 I started to get more serious about training (although I was still fairly clueless). I got out of the Army in 2003 and I weighed 175lbs.

Late in the summer of 2004 I tore a ligament in my ankle which kept me out of the gym for a few months. I was around 180+ lbs at the time but I lost about 5-10lbs during my time off.

I got seriously back into training in May of 2005. I guess I was around 175lbs or so. Now I wake up in the morning weighing 220lbs. I am looking to put on another 15-20lbs.

-Rob

atrain11b
06-16-08, 2:56 am
I had an amazing Chest workout. It was fairly intense but my shoulder seemed ok. I went to an Airforce base about one hour south of Seoul to do this, I wish I had this kind of gym to train at all the time.

-Rob

AWESOME chest workout Rob. Let me guess you hit up Osan and was overly impressed with the facilities. I love it down there, hell I am jealous of your facilities, yet Osan is like a Gym Palace compared to some others. Air Force has all the perks. LOL

Once again, great workout, and glad to hear the shoulder was ok through this.

Themostocles
06-16-08, 3:30 am
Damn, that is some amazing progress Rob. Great chest day too. -T.

sly06
06-16-08, 3:31 am
I had an amazing Chest workout. It was fairly intense but my shoulder seemed ok. I went to an Airforce base about one hour south of Seoul to do this, I wish I had this kind of gym to train at all the time.

Chest (21 sets)
Steep Incline DB Bench Press: 50x12, 55x12, 60x10, 70x8, 80x4
Hammer Strength Super Incline Press: 100x12, 100x12, 120x10
Hammer Strength Decline Press: 95x12, 145x12, 165x12, 185x12
Life Fitness Pectoral Fly/Rear Delt: 85x12, 85x12, 100x12
Hammer Strength Horizontal Chest Press: 120x12, 140x12, 170x10
Cable Crossover: 40x12, 50x12, 60x12

Tomorrow will be Back....

-Rob

Great workout Rob. You should be sore after that since you got to use the AF's gym. Lift Large Rob.


AWESOME chest workout Rob. Let me guess you hit up Osan and was overly impressed with the facilities. I love it down there, hell I am jealous of your facilities, yet Osan is like a Gym Palace compared to some others. Air Force has all the perks. LOL

Once again, great workout, and glad to hear the shoulder was ok through this.

Hey now the AF doesn't have all the perks. We just like to take care of our people.

atrain11b
06-16-08, 3:32 am
Hey now the AF doesn't have all the perks. We just like to take care of our people.
LOL, save it for another thread, you know what I mean though!

sly06
06-16-08, 3:34 am
LOL, save it for another thread, you know what I mean though!

Oh I know what you mean I am just giving you guys a hard time.

rob_in_korea
06-16-08, 8:26 pm
AWESOME chest workout Rob. Let me guess you hit up Osan and was overly impressed with the facilities. I love it down there, hell I am jealous of your facilities, yet Osan is like a Gym Palace compared to some others. Air Force has all the perks. LOL

Once again, great workout, and glad to hear the shoulder was ok through this.

Thanks atrain. You are correct I did go to Osan, been there quite a few times. Kunsan also has an amazing gym but unfortunately it is quite far.


Damn, that is some amazing progress Rob. Great chest day too. -T.

Thanks themostocles. I forgot to mention I did have a set back in the beginning of 2007, I lost about 10lbs in 3 weeks due to some crazy flu.


Great workout Rob. You should be sore after that since you got to use the AF's gym. Lift Large Rob.



Hey now the AF doesn't have all the perks. We just like to take care of our people.

Thanks sly. All the AF bases I've been to have great gyms.

-Rob

rob_in_korea
06-17-08, 6:22 am
I had a phenomenal Back workout today. I finally deadlifted 455 and it went up a lot easier than I expected. Oddly enough I wasn't going to do deadlifts this week. Instead of doing pullups this week I did pulldowns to give my shoulder a break.

Back(14 sets+4 sets of Deads+3 sets of Stiff Legged Deadlifts)
Wide Grip Lat Pulldown: 140x12, 160x10, 180x8
Close Neutral Grip Lat Pulldown: 140x12, 170x10, 200x8
DB Row: 75x12, 80x10, 90x8, 100x8
Overhand Grip Barbell Row: 155x12, 185x10, 205x8, 225x8
Deadlift: 245x8, 295x6, 335x4, 455x1(PR)
Stiff Legged Deadlift(did this just to get the blood flowing): 65x12, 65x12, 95x12

Tomorrow will be Shoulders....

-Rob

Themostocles
06-17-08, 6:28 am
Monster deadlift, congrats on the pr. Be careful with that shoulder tomorrow. -T.

simpleguy
06-17-08, 1:45 pm
I had a phenomenal Back workout today. I finally deadlifted 455 and it went up a lot easier than I expected. Oddly enough I wasn't going to do deadlifts this week. Instead of doing pullups this week I did pulldowns to give my shoulder a break.

Back(14 sets+4 sets of Deads+3 sets of Stiff Legged Deadlifts)
Wide Grip Lat Pulldown: 140x12, 160x10, 180x8
Close Neutral Grip Lat Pulldown: 140x12, 170x10, 200x8
DB Row: 75x12, 80x10, 90x8, 100x8
Overhand Grip Barbell Row: 155x12, 185x10, 205x8, 225x8
Deadlift: 245x8, 295x6, 335x4, 455x1(PR)
Stiff Legged Deadlift(did this just to get the blood flowing): 65x12, 65x12, 95x12

Tomorrow will be Shoulders....

-Rob

hey, now that's some badass pulling bro... congrats

rob_in_korea
06-17-08, 11:09 pm
Monster deadlift, congrats on the pr. Be careful with that shoulder tomorrow. -T.

Thanks themostocles. My shoulder workout will be a little different again this week.


hey, now that's some badass pulling bro... congrats

Thanks simpleguy. The next big deadlift goal is 495.

-Rob

sly06
06-18-08, 1:46 am
Awesome deadlifts Rob and back day. 500 is right around the corner for you. Keep up the damn good work bro.

rob_in_korea
06-18-08, 5:11 am
Thanks sly. Hopefully by the end of the year I'll pull 495.

I had a solid Shoulder workout today. My shoulder felt pretty good during it. I focused a lot on rear delt work today since my shoulder feels fine doing any rear delt movement.

Shoulders(11 sets+9 sets of Rear Delt+4 sets of Shrugs)
Hammer Strength Shoulder Press: 100x20, 100x20, 150x15
Standing DB Lateral Raise: 10x25, 10x25, 10x25, 15x20
Lying Face Down on an Incline Bench DB Lateral Raise: 20x12, 30x10, 30x10
Lying Sideways on a Flat Bench Single Arm Plate Raise(no idea what to call this exercise, done with light weight): 5x12, 5x12, 7.5x10
Seated DB Overhead Press-super set(ss)-DB Front Raise: 45x20-ss-15x15, 45x20-ss-15x15
Barbell Shrug: 225x12, 275x10, 315x8, 365x5
Nautilus Pec Fly/Rear Delt: 70x15, 85x12, 85x12

For more info on the flat bench rear delt work, here is a video of Chris Cook demonstrating it (he starts at about the 6 minute mark):
http://www.youtube.com/watch?v=7CGp-HUz5uI

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

-Rob

Themostocles
06-18-08, 5:46 am
Solid looking shoulder w/o. So what exactly is wrong with it, have you had it looked at? Thanks for the video, my rear delts are a lagging area and I definitely need to be working on them. -T.

sly06
06-18-08, 6:32 am
Excellent shoulder day Rob. I love working rear delts. A lot of people tend to leave those out.

jonnydunz
06-19-08, 1:27 am
whats good my man Rob. i know that you are making things happen everytime you step in the gym. keep training hard and will be looking forward to more pics of your progress. keep on setting those PR's bro. peace.

rob_in_korea
06-19-08, 7:56 pm
Solid looking shoulder w/o. So what exactly is wrong with it, have you had it looked at? Thanks for the video, my rear delts are a lagging area and I definitely need to be working on them. -T.

Thanks Themostocles. I think it's just a pulled muscle, I am not going to get it looked at because it doesn't hurt all the time.


Excellent shoulder day Rob. I love working rear delts. A lot of people tend to leave those out.

Thanks sly. A lot of people do forget about rear delts.


whats good my man Rob. i know that you are making things happen everytime you step in the gym. keep training hard and will be looking forward to more pics of your progress. keep on setting those PR's bro. peace.

Thanks jonny. Everything is going well with me. We may have found a location for our gym. It is not one of the areas of Seoul that we were looking at initially but it is relatively cheaper ($150,000 deposit+$20,000 a month for 12,000 sq ft) than our original area (the cheapest we found so far $300,000 deposit+$24,000 a month for 8,000 sq ft). Just some more options for us to think about.

-Rob

jonnydunz
06-19-08, 9:15 pm
Thanks Themostocles. I think it's just a pulled muscle, I am not going to get it looked at because it doesn't hurt all the time.



Thanks sly. A lot of people do forget about rear delts.



Thanks jonny. Everything is going well with me. We may have found a location for our gym. It is not one of the areas of Seoul that we were looking at initially but it is relatively cheaper ($150,000 deposit+$20,000 a month for 12,000 sq ft) than our original area (the cheapest we found so far $300,000 deposit+$24,000 a month for 8,000 sq ft). Just some more options for us to think about.

-Rob

awesome man on finding a gym. i am sure that all will workout for you too. you will help a lot of peoples lives in the process as well. keep on getting huge man and i will keep on slimming down.LOL. take care of yourself my man. peace.

rob_in_korea
06-20-08, 5:29 am
Thanks again jonny. I'll keep you guys updated.

I had a great Arm workout today. PR in weight on Standing EZ Bar Curl. I also did lightweight skullcrushers today. I had to spread my elbows out further but everything seemed ok. No dips this week.

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

Biceps
Standing EZ Curl: 70x12, 80x10, 110x8(PR)
DB Preacher Curl: 30x12, 35x10, 35x10
Standing Bentover DB Concentration Curl: 20x15

Forearms
Reverse Cable Curl (using something similiar to an EZ curl Bar): 40x15, 60x12, 80x10

Biceps again<--just felt like doing one more bicep exercise
Single Arm Low Cable Curl: 30x20

Triceps
Rope Pulldown: 80x15, 100x12, 130x10
Skullcrusher: 40x25, 40x25, 40x25
DB Kickback: 25x12, 30x10, 35x8

Finished off with some wrist curls and grip work. Tomorrow will be Legs....

-Rob

sly06
06-20-08, 7:14 am
Thanks again jonny. I'll keep you guys updated.

I had a great Arm workout today. PR in weight on Standing EZ Bar Curl. I also did lightweight skullcrushers today. I had to spread my elbows out further but everything seemed ok. No dips this week.

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

Biceps
Standing EZ Curl: 70x12, 80x10, 110x8(PR)
DB Preacher Curl: 30x12, 35x10, 35x10
Standing Bentover DB Concentration Curl: 20x15

Forearms
Reverse Cable Curl (using something similiar to an EZ curl Bar): 40x15, 60x12, 80x10

Biceps again<--just felt like doing one more bicep exercise
Single Arm Low Cable Curl: 30x20

Triceps
Rope Pulldown: 80x15, 100x12, 130x10
Skullcrusher: 40x25, 40x25, 40x25
DB Kickback: 25x12, 30x10, 35x8

Finished off with some wrist curls and grip work. Tomorrow will be Legs....

-Rob

Howitzer's for gun Rob. Great job and outstanding on the PR boss.

Carpe Diem P.T
06-20-08, 8:04 am
nice ezbar curl - very impressive!

always good to see how thorough you are.

rob_in_korea
06-21-08, 4:09 am
Thanks sly and Carpe. I had a great Leg workout today.

Legs (22 sets)
Squat: 155x12, 185x10, 205x8, 205x8, 135x15
Hammer Strength Leg Press (weight per leg): 145x12, 190x10, 235x8, 235x8, 100x15
Nautilus Leg Extension: 140x12, 170x10, 200x8
Nautilus Prone Leg Curl: 110x12, 140x10, 170x8
Nautilus Seated Calf: 110x12, 125x12, 140x10, 155x10, 170x8, 185x8

My wife's birthday party is tonight (although her birthday is actually on Thursday) so I have to hurry up. Tomorrow will be Chest....

-Rob

Carpe Diem P.T
06-21-08, 4:12 am
what did u get her for her birthday - nice workout by the way. i expect that from u now

atrain11b
06-21-08, 4:37 am
Good job on those legs Rob. Now go take care of the wife, gotta keep momma happy. LOL.

rob_in_korea
06-22-08, 3:58 am
what did u get her for her birthday - nice workout by the way. i expect that from u now

Thanks Carpe. I got her what every woman loves, shoes and clothes.


Good job on those legs Rob. Now go take care of the wife, gotta keep momma happy. LOL.

Thanks atrain. The party went well.

Unfortunately I don't have time to get to the gym today. So I'll be doing Chest tomorrow.

-Rob

sly06
06-22-08, 6:41 am
Great day Rob. Enjoy her birthday and eat a piece of cake for me.

Themostocles
06-22-08, 11:48 pm
Great day Rob. Enjoy her birthday and eat a piece of cake for me.

Eat another one for me lol. Damn cutting cycle. Do you ever add any twists to your squats? Box, rep/set changes, paused? -T.

rob_in_korea
06-23-08, 5:43 am
Great day Rob. Enjoy her birthday and eat a piece of cake for me.

Thanks sly. Suprisingly we didn't have any cake.


Eat another one for me lol. Damn cutting cycle. Do you ever add any twists to your squats? Box, rep/set changes, paused? -T.

Good question Themostocles. I do jumping squats once in a great while and front squats every couple of weeks. I change my rep scheme almost every week. Week 1: 15-10 reps, Week 2: 12-8 reps, Week 3: 10-6(or less) reps.
Here is a little history about my squats: I used to do squats only going down to parallel but I noticed that with heavier weight I wasn't going quite down to parallel(I see many people make this mistake) (doing squats that way I went as high as 335 for a couple of reps) . I realized I wanted my legs to grow so I started going all the way down and when I first did this 135 was a chore. Now my legs are almost 27".

-Rob

rob_in_korea
06-23-08, 5:48 am
I had a decent Chest workout today. I didn't have a spotter today so I didn't get too crazy.

Chest (17 sets)
Incline DB Bench Press: 50x12, 60x12, 65x10, 70x8, 40x20
Flat DB Bench Press: 70x10, 70x10, 75x10
Incline Barbell Bench Press: 135x10, 165x4-drop set-115x8
Flat DB Flye: 25x12, 30x10, 40x8
Incline DB Flye: 20x12, 20x12, 20x12
Cable Crossover: 60x15

Tomorrow will be Back....

-Rob

simpleguy
06-23-08, 6:34 am
I had a decent Chest workout today. I didn't have a spotter today so I didn't get too crazy.

Chest (17 sets)
Incline DB Bench Press: 50x12, 60x12, 65x10, 70x8, 40x20
Flat DB Bench Press: 70x10, 70x10, 75x10
Incline Barbell Bench Press: 135x10, 165x4-drop set-115x8
Flat DB Flye: 25x12, 30x10, 40x8
Incline DB Flye: 20x12, 20x12, 20x12
Cable Crossover: 60x15

Tomorrow will be Back....

-Rob

solid session Rob... I gotta say those are some pretty heavy dumbbells you're pressing... keep up the good work

sly06
06-23-08, 7:36 am
I had a decent Chest workout today. I didn't have a spotter today so I didn't get too crazy.

Chest (17 sets)
Incline DB Bench Press: 50x12, 60x12, 65x10, 70x8, 40x20
Flat DB Bench Press: 70x10, 70x10, 75x10
Incline Barbell Bench Press: 135x10, 165x4-drop set-115x8
Flat DB Flye: 25x12, 30x10, 40x8
Incline DB Flye: 20x12, 20x12, 20x12
Cable Crossover: 60x15

Tomorrow will be Back....

-Rob

Great day Rob. You really killed your chest. Thanks for stopping by on mine. My chest is pretty sore from yesterday.

jonnydunz
06-23-08, 11:06 pm
I had a decent Chest workout today. I didn't have a spotter today so I didn't get too crazy.

Chest (17 sets)
Incline DB Bench Press: 50x12, 60x12, 65x10, 70x8, 40x20
Flat DB Bench Press: 70x10, 70x10, 75x10
Incline Barbell Bench Press: 135x10, 165x4-drop set-115x8
Flat DB Flye: 25x12, 30x10, 40x8
Incline DB Flye: 20x12, 20x12, 20x12
Cable Crossover: 60x15

Tomorrow will be Back....

-Rob

way to smash that chest and make it grow even bigger my man. awesome rep ranges and sets as usual. glad to see that all of your workouts are going good. Happy B-lated Birthday to your wife as i have to get caught up on here. hope that you had a great time together. well i will be checking out your back day tomorrow. peace.

Themostocles
06-23-08, 11:26 pm
Like the DB work, great for balancing out weakness and development. -T.

Carpe Diem P.T
06-24-08, 1:09 am
that is a ton on chest. have you recovered yet?

rob_in_korea
06-24-08, 7:52 am
Thanks everyone. I will tell my wife you all said happy birthday. My chest was a bit sore today but I had an incredible Back workout. PR's in weight on low cable row and barbell row, PR on reps for deadlifts and barbell row. No pullups again this week, I will start doing them again next week.

Back (14 sets+4 sets of Deads+3 sets of Siff-Legged Deadlifts)
Wide Grip Lat Pulldown: 160x10, 180x8, 210x6
Close Neutral Grip Pulldown: 170x10, 190x8, 220x6
Single Arm Seated Low Cable Row: 130x10, 150x8, 170x8, 190x6(PR)
Overhand Grip Barbell Row: 185x10, 225x8, 315x4(PR), 135x35(PR)
Deadlift: 225x10, 275x8, 315x5, 365x4<--no straps or weight belt on deads.
Stiff Legged Deadlift: 95x12, 115x12, 135x12

Tomorrow will be shoulders...

-Rob

sly06
06-24-08, 8:11 am
Outstanding day Rob. I love those PR's and the lat pulldowns. That is some heavy as weight right there.

rob_in_korea
06-24-08, 8:43 am
Thanks sly. Actually those were probably PR's as well but since I don't usually do them I am not sure.

-Rob

rob_in_korea
06-25-08, 5:24 am
I had a great Shoulder workout today. My left shoulder felt really good during this.

Shoulders (12 sets+3 sets of Upright Rows+5 sets of Shrugs+5 sets of Rear Delt)
Seated DB Overhead Press: 45x12, 50x12, 55x10, 60x8, 65x6-drop set-40x12
Standing DB Lateral Raise: 20x12, 20x12, 20x12, 25x12
Standing DB Front Raise: 20x12, 25x12, 30x10
EZ Curl Bar Upright Row (narrow grip): 100x12, 100x12, 100x12
DB Shrug: 75x12, 85x12, 120x10, 120x10, 120x10
Standing Cable Reverse Flye: 20x15, 20x15, 30x12, 30x12, 10x35

This was my last workout before I leave for Japan on Saturday. I'll start back up either Sunday, Monday or Tuesday depending on our work situation. I also found out the hotel doesn't have internet in the rooms but they have it in the lobby so hopefully it won't affect my posting.

-Rob

Themostocles
06-25-08, 5:42 am
I do front raises with an EZ bar occassionaly, but never tried uprite rows with them. Does it just take pressure off the wrists, or does it do something else for you? Glad the shoulder is feeling better Rob. -T.

Thrawn
06-25-08, 5:57 am
Not wanting to hike here, hope you dont mind me popping in.
T, some ppl DO benifit from EZ bar upright rows because the wrist is in a more natural position in the most upward point. It can be kept in line with the forearm to a better degree. Especially for ppl who have wristproblems.

rob_in_korea
06-25-08, 11:51 am
I do front raises with an EZ bar occassionaly, but never tried uprite rows with them. Does it just take pressure off the wrists, or does it do something else for you? Glad the shoulder is feeling better Rob. -T.

Thanks Themostocles. Thrawn is correct, it does take pressure off the wrists but I also do Barbell Upright rows every once in a while.


Not wanting to hike here, hope you dont mind me popping in.
T, some ppl DO benifit from EZ bar upright rows because the wrist is in a more natural position in the most upward point. It can be kept in line with the forearm to a better degree. Especially for ppl who have wristproblems.

Thanks for stopping by Thrawn and you are right about the EZ Curl Bar upright rows.

-Rob

Thrawn
06-25-08, 4:29 pm
Thanks Themostocles. Thrawn is correct, it does take pressure off the wrists but I also do Barbell Upright rows every once in a while.

Thanks for stopping by Thrawn and you are right about the EZ Curl Bar upright rows.

-Rob

Just spreading knowledge, Rob. That's what this forum is all about. And you are doing the right thing in alternating the EZ and barbell. It WILL strengthen the wrist by giving it a bit of a kick in the ass every now and then. At least, it works for me that way.
Gonna stay subbed in here if ya dont mind =)

jonnydunz
06-27-08, 4:26 am
great work on the shoulders my man. enjoy your trip eventhough it will be work related. see ya soon bro. peace.

sly06
06-27-08, 4:30 am
Have fun in Japan bro! Great workout.

atrain11b
06-27-08, 4:58 am
Been out of the loop a little here, awesome workouts. Wish I could have linked up once more before you headed to Japan, will if you see this post before you go, I hope you have fun. Get some pics for us.

rob_in_korea
06-27-08, 11:56 am
Just spreading knowledge, Rob. That's what this forum is all about. And you are doing the right thing in alternating the EZ and barbell. It WILL strengthen the wrist by giving it a bit of a kick in the ass every now and then. At least, it works for me that way.
Gonna stay subbed in here if ya dont mind =)

Thanks Thrawn.


great work on the shoulders my man. enjoy your trip eventhough it will be work related. see ya soon bro. peace.

Thanks jonny. It will be a lot of work but I am sure the gym will be great.


Have fun in Japan bro! Great workout.

Thanks sly.


Been out of the loop a little here, awesome workouts. Wish I could have linked up once more before you headed to Japan, will if you see this post before you go, I hope you have fun. Get some pics for us.

Thanks atrain. I am sure I'll take pics sometime during my stay. It looks like I may get a workout in on Sunday.

-Rob

jonnydunz
06-27-08, 10:09 pm
enjoy yaself man and glad that you will have a great gym to train in as well. i hope that you are able to get to the computer in your hotel and let us know how you are doing man. peace.

rob_in_korea
06-30-08, 7:33 am
Thanks jonny. Unfortunately I don't have any internet access in the building I am staying in so I have to go to some other building to use one of the three computers connected to the internet. I had a great Arm workout yesterday (24 sets) and a solid Leg workout today (20 sets). I don't have time to post up the numbers right now. The gym is great, I finally got to do linear leg press today..I haven't done those in at least two years. Sorry I can't stop by everyone's journey right now, I'll try when I have more time. Tomorrow will be Chest....

-Rob

rob_in_korea
07-01-08, 8:08 am
I had a great Chest workout today. I did it a little different this week by doing very slow reps.

Chest (14 sets)
Incline DB Bench Press: 45x12, 55x12, 65x12, 75x8
Hammer Strength Incline Bench Press: 120x12, 120x10, 120x10
Flat DB Bench Press: 65x12, 70x10, 75x6
Hammer Strength Wide Chest Press: 50x40
Lifefitness Pec Fly: 60x12, 75x12, 90x10

Tomorrow is an off day and Thursday will be Back.

-Rob

Carpe Diem P.T
07-01-08, 8:23 am
Hammer Strength Incline Bench Press: 120x12, 120x10, 120x10b

what is hammer strength? not familiar with this term. solid chest day though. is that 120kg?

sly06
07-01-08, 9:44 am
I had a great Chest workout today. I did it a little different this week by doing very slow reps.

Chest (14 sets)
Incline DB Bench Press: 45x12, 55x12, 65x12, 75x8
Hammer Strength Incline Bench Press: 120x12, 120x10, 120x10
Flat DB Bench Press: 65x12, 70x10, 75x6
Hammer Strength Wide Chest Press: 50x40
Lifefitness Pec Fly: 60x12, 75x12, 90x10

Tomorrow is an off day and Thursday will be Back.

-Rob

Nice chest day Rob! How is Japan. Hope all is well with you.

Themostocles
07-01-08, 12:06 pm
Some big volume on that wide grip, hows Japan treating you? -T.

rob_in_korea
07-03-08, 2:05 pm
what is hammer strength? not familiar with this term. solid chest day though. is that 120kg?

Thanks Carpe. Hammer Strength makes some of the best equipment; it's plate loaded. All my weight is in pounds.


Nice chest day Rob! How is Japan. Hope all is well with you.

Thanks sly, Japan is cool.


Some big volume on that wide grip, hows Japan treating you? -T.

Thanks T. Work is kind of crazy, basically I am on my feet 11 hours a day in a room that is 90 degrees...Not very fun but at least the gym is good.

rob_in_korea
07-03-08, 2:07 pm
I had a great Back day today. I don't have time to post all the numbers but I did 21 sets (including deadlifts and hyperextensions). Tomorrow will be Shoulders....

-Rob

Thrawn
07-03-08, 4:06 pm
That sounds like a LOT of movements, Rob! That will give your back no other option then to GROOOOWWWW =))

jonnydunz
07-03-08, 8:15 pm
I had a great Back day today. I don't have time to post all the numbers but I did 21 sets (including deadlifts and hyperextensions). Tomorrow will be Shoulders....

-Rob

man its good to see that you are still making it happen in Japan bro. i know that your back is feeling really good right now. keep up the excellent work man and show them how to do it Animal style over their in Japan:) peace.

rob_in_korea
07-05-08, 8:16 am
That sounds like a LOT of movements, Rob! That will give your back no other option then to GROOOOWWWW =))

Thanks Thrawn. Hopefully everything else starts growing as well...LOL


man its good to see that you are still making it happen in Japan bro. i know that your back is feeling really good right now. keep up the excellent work man and show them how to do it Animal style over their in Japan:) peace.

Thanks jonny. I was fairly sore but it was a great workout.

-Rob

rob_in_korea
07-05-08, 8:22 am
I had a great shoulder workout yesterday. They actually have kettlebells at the gym so I did front and lat raises with them. The pump from that was amazing. It was a fairly intense workout (26 sets including shrugs and rear delt work) but it went well. Today I had an outstanding Arm workout. I will try to start posting numbers again next week and sorry I can't visit everyone's journey but I have to get some sleep (unfortunately I have to work again tomorrow). Tomorrow is a rest day and Monday will be Legs...

-Rob

sly06
07-05-08, 8:30 am
Everyday is a workday Rob! Sounds like you are having fun and kicking some ass. Keep it up big man.

Thrawn
07-05-08, 12:27 pm
Sounds like a good workout, Rob. I am very curious about the kettlebells. I havent seen them anywhere so far. Must be a lot of fun working with them.

rob_in_korea
07-07-08, 6:16 am
Thanks guys..the kettlebells were a lot of fun. I had a solid leg workout today, my numbers are a little lower but I think this is due to three things: standing for 11-12 hours a day, the temperature and humidity in the office (constant sweating from about 9am until 4pm and also the speed at which I am doing these workouts (don't have a lot of time so almost no rest between sets, the gym also has no air conditioning in the weight room) but I am not one to make excuses....

Legs (25 sets)
Cybex Leg Extension: 130x12, 150x10, 190x8
Squat: 155x12, 185x10, 205x8, 135x12
Bodymasters Hack Squat (weight not including sled): 90x12, 90x12, 90x12
Cybex Plate Loaded Leg Press: 330x15, 420x12, 600x8
Cybex Prone Leg Curl: 90x12, 110x10, 130x8
Hammer Strength Seated Calf Raise: 105x12(right calf(R)), 105x12(left calf(L)), 150x12(both calfs(B)), 105x10(R), 105x10(L), 150x10(B), 130x10(R), 130x10(L), 175x10(B)

Tomorrow will be Chest...I'll try to stop by everyone's journey soon.

-Rob

Thrawn
07-07-08, 6:27 am
Nice leg day, Rob!
You use the legextensions as a pre-exhaust, warm up, or do you go full out on them? Sounds very hard to do them BEFORE squats to me.

Themostocles
07-07-08, 1:50 pm
Good lookin' leg day. Know what you mean about work conditions. I stand on concrete all night in work boots, with no a/c, while standing next to a saw that burns thru steel. Gets a might toasty. Can suck the energy right out of you. -T.

rob_in_korea
07-08-08, 8:30 am
Nice leg day, Rob!
You use the legextensions as a pre-exhaust, warm up, or do you go full out on them? Sounds very hard to do them BEFORE squats to me.

Thanks Thrawn. Actually I used the leg extensions as both a warm up and pre exhaust.


Good lookin' leg day. Know what you mean about work conditions. I stand on concrete all night in work boots, with no a/c, while standing next to a saw that burns thru steel. Gets a might toasty. Can suck the energy right out of you. -T.

Thanks Themostocles. That sounds like some tough conditions you are working in.

-Rob

rob_in_korea
07-08-08, 8:35 am
I had a great Chest day today. I did most of these movements very slow.

Chest (18 sets)
Hammer Strength Incline Press: 90x12, 120x12, 140x10
Steep Incline DB Bench Press: 50x12, 60x10, 60x10
Flat DB Bench Press: 65x12, 65x12, 65x12
Decline Barbell Bench Press: 95x15, 115x15, 155x12
Lifefitness Pectoral Fly/Rear Delt: 75x15. 90x12, 105x10
Cable Incline Flye (Using the Cybex Machine with numbers on it..so I have no idea what the weight was): 4x12, 4x12, 4x12<---my guess is it was around 60lbs but I am not sure.

Tomorrow will be Back....

-Rob

Themostocles
07-08-08, 1:38 pm
I had a great Chest day today. I did most of these movements very slow.

Chest (18 sets)
Hammer Strength Incline Press: 90x12, 120x12, 140x10
Steep Incline DB Bench Press: 50x12, 60x10, 60x10
Flat DB Bench Press: 65x12, 65x12, 65x12
Decline Barbell Bench Press: 95x15, 115x15, 155x12
Lifefitness Pectoral Fly/Rear Delt: 75x15. 90x12, 105x10
Cable Incline Flye (Using the Cybex Machine with numbers on it..so I have no idea what the weight was): 4x12, 4x12, 4x12<---my guess is it was around 60lbs but I am not sure.

Tomorrow will be Back....

-Rob

How do you like the decline over doing dips leaning forward? One of my big influences told me he never did them, and I kinda follwed along blindly. -T.

jonnydunz
07-08-08, 10:11 pm
I had a great Chest day today. I did most of these movements very slow.

Chest (18 sets)
Hammer Strength Incline Press: 90x12, 120x12, 140x10
Steep Incline DB Bench Press: 50x12, 60x10, 60x10
Flat DB Bench Press: 65x12, 65x12, 65x12
Decline Barbell Bench Press: 95x15, 115x15, 155x12
Lifefitness Pectoral Fly/Rear Delt: 75x15. 90x12, 105x10
Cable Incline Flye (Using the Cybex Machine with numbers on it..so I have no idea what the weight was): 4x12, 4x12, 4x12<---my guess is it was around 60lbs but I am not sure.

Tomorrow will be Back....

-Rob

looking like you are putting in the hard work in the gym, even when you have to put in hard work outside of the gym. i have been in those kinds of conditions before and i know what it is like to go to a gym and still have to put the work in. keep it up man and i am sure that you will continue to see great things happen.peace.

rob_in_korea
07-11-08, 9:50 am
How do you like the decline over doing dips leaning forward? One of my big influences told me he never did them, and I kinda follwed along blindly. -T.

Actually I don't usually do a lot of decline work but I do dips with arms so I know it's hitting the lower chest area as well. I think just try both and see what works.


looking like you are putting in the hard work in the gym, even when you have to put in hard work outside of the gym. i have been in those kinds of conditions before and i know what it is like to go to a gym and still have to put the work in. keep it up man and i am sure that you will continue to see great things happen.peace.

Thanks jonny. I am suprised with your hectic schedule you can even make it to the gym.

-Rob

rob_in_korea
07-11-08, 9:54 am
I had a great Back workout on Tuesday and an outstanding shoulder workout today. I don't have time to post the numbers but I hit a PR in rack pulls (start position at the knees) 475x1. I also hit a PR in DB shrugs 150'sx5. Tomorrow is an off day and Sunday will be Arms.
Sorry I can't make it to everyone's journy, I'll try to check them out on Sunday.

-Rob

Themostocles
07-11-08, 12:14 pm
I had a great Back workout on Tuesday and an outstanding shoulder workout today. I don't have time to post the numbers but I hit a PR in rack pulls (start position at the knees) 475x1. I also hit a PR in DB shrugs 150'sx5. Tomorrow is an off day and Sunday will be Arms.
Sorry I can't make it to everyone's journy, I'll try to check them out on Sunday.

-Rob

Glad you are having suck good w/o's, and congrats on te PRs. Keep kick ass Rob. -T.

sly06
07-11-08, 3:48 pm
Keep up the good work Rob! You are still keeping with the weights even though you are real busy and works sucks. I know what you mean but stay the path bro. Again, great work bro.

Thrawn
07-11-08, 4:28 pm
Congrats, Rob! Keep adding plates, brother!

jonnydunz
07-13-08, 6:21 pm
bro i don't know how i do it either somedays because i have such a large family. i have four kids to try and spend time with and thats not even including time with my wife. work can be hectic man with all of these surgeries all night long sometimes. but you know what man. i have to get it done because i refuse to be a fat lazy behind. workouts are fun and they help me to feel my best everday, even when i am wornout. you are doing excellent man and like i have said to many other Animals here. man i am proud to have brothas like you in the Animal Kingdom who are doing there part to make sure that we bring a quality package to the gym for all to see one day. peace.

rob_in_korea
07-14-08, 7:16 am
Thanks everyone. I know what you mean jonny. I had an amazing Arm workout today. Once again I don't have time to post up the numbers but it was intense. I'll be going down to Tokyo on Friday because my wife is stopping by for the weekend so that will be fun. Tomorrow will be Legs....

-Rob

Themostocles
07-14-08, 7:18 am
Thanks everyone. I know what you mean jonny. I had an amazing Arm workout today. Once again I don't have time to post up the numbers but it was intense. I'll be going down to Tokyo on Friday because my wife is stopping by for the weekend so that will be fun. Tomorrow will be Legs....

-Rob

Thats gotta be an amazing experience. Have fun in Tokyo, and don't let the wife spend too much money lol. Glad to hear the w/o's are still going strong. -T.

rob_in_korea
07-19-08, 1:48 am
I am in Tokyo with my wife now, we are having fun. I had a great leg workout on Tuesday, a lot of sets the highlight was the last set of leg presses-805x5. I also hit up Chest on Wednesday and Back on Thursday. I will attempt to do Shoulders tomorrow night depending on what time I arrive back at Misawa Air Base.

-Rob

simpleguy
07-19-08, 1:55 am
I am in Tokyo with my wife now, we are having fun. I had a great leg workout on Tuesday, a lot of sets the highlight was the last set of leg presses-805x5. I also hit up Chest on Wednesday and Back on Thursday. I will attempt to do Shoulders tomorrow night depending on what time I arrive back at Misawa Air Base.

-Rob

must be great to be in Tokyo... lol how's the traffic there?

atrain11b
07-19-08, 5:44 am
I am in Tokyo with my wife now, we are having fun. I had a great leg workout on Tuesday, a lot of sets the highlight was the last set of leg presses-805x5. I also hit up Chest on Wednesday and Back on Thursday. I will attempt to do Shoulders tomorrow night depending on what time I arrive back at Misawa Air Base.

-Rob

I see your still in Japan, must be having a blast. Keep us posted.

jonnydunz
07-19-08, 6:25 pm
I am in Tokyo with my wife now, we are having fun. I had a great leg workout on Tuesday, a lot of sets the highlight was the last set of leg presses-805x5. I also hit up Chest on Wednesday and Back on Thursday. I will attempt to do Shoulders tomorrow night depending on what time I arrive back at Misawa Air Base.

-Rob

ok my man, getting it done big time with 805lbs i see. keep it up man as i know that you have to be growing into your slogan as well man. i been getting toned up man and i am looking forward to this week as i return back to my diet plan and work towards that goal of getting shredded my man. enjoy tokyo, its a beautiful place from what i saw for a brief moment that i was there along time ago. peace.

Carpe Diem P.T
07-19-08, 10:37 pm
805 is crazy! makes u wonder how the joints are coping with all that weight though.

rob_in_korea
07-29-08, 7:09 am
Thanks for all the comments guys. Sorry I haven't posted in a while but I finally have internet now. The time with my wife was great and actually I am working in Tokyo for the next few weeks. Suprisingly, traffic here is better than Seoul.

Here are some recent PR's:
Leg Press: 845x4
Barbell Shrug: 405x4
Barbell Upright Row: 155x5

And today using that Hammer Strength Plate Loaded Shrug(standing) I did 565x4.
My squat strength is about the same, I guess from standing up all day. Deadlifts are also about the same, maybe my reps have gone up. I should be able to start posting my full workouts starting tomorrow. Right now I am working from 6:30am-7:30pm(or later) with about an hour workout around 1pm or so. My current weight is around 226lbs or so.

Tomorrow will be Arms....

-Rob

atrain11b
07-29-08, 7:57 am
Good to hear from you again Rob, those PRs look awesome. Keep us informed, and up to date. I doubt the traffic anywhere can be worse then Seoul, so you should be good. Take care

rob_in_korea
07-31-08, 7:09 am
Thanks atrain. Yesterday I had a great Arm workout. Today I did a completely different Chest workout because I did it almost entirely on machines.

Chest (18 sets)--exercises marked with * were done using incredibly slow reps--
Hammer Strength Incline Press (neutral grip): 90x15, 140x10, 210x6
Hammer Strength Incline Press (regular grip)*: 90x12, 140x8, 90x12
Nautilus Vertical Chest Press*: 125x10, 90x12, 90x12
Hammer Strength Decline Press: 90x15, 140x12, 190x10
Cable Crossover: 35x15, 50x12, 60x10
Incline DB Flye: 30x12, 35x10, 40x10

I'll get caught up with everyone's journeys by the end of the weekend. Tomorrow will be Legs....

-Rob

atrain11b
07-31-08, 8:33 am
Machines or free weights, all that matters is your fighting gravity, excellent job.

Thrawn
07-31-08, 10:44 am
I prefer free weights over machines any time, but i will admit that after a few weeks of total free weight madness, nothing gets you pumped like high rep sessions on a machine for a change.
Nice going, Rob!

sly06
07-31-08, 12:48 pm
Outstanding workouts and congrats on your new goals. How is Japan treating you? Seems you are one very very busy person, have very little time to do nothing. Glad to hear that you are still busting your ass with very little time. Keep it up big man.

rob_in_korea
08-02-08, 10:00 am
Thanks guys. Tokyo is a great city, it really reminds me of NYC. The gym on Yokota Air Force Base is great but one day before I leave I am going to try and hit a Golds gym in Tokyo. I had a solid Leg workout yesterday.

Legs (21 sets)
Precor Leg Extension: 120x15, 160x12, 210x10
Squat: 115x15, 135x12, 155x10, 185x6, 135x12
Precor Hack Squat(weight not including sled): 90x12, 90x12, 110x10, 110x10, 140x8
Hammer Strength Seated Calf Raise: 130x15, 130x15, 200x12, 200x10, 200x10
Precor Seated Leg Curl: 100x15, 130x12, 150x10

Today and tomorrow are rest days and Monday will be Back....

-Rob

simpleguy
08-03-08, 5:53 am
Thanks guys. Tokyo is a great city, it really reminds me of NYC. The gym on Yokota Air Force Base is great but one day before I leave I am going to try and hit a Golds gym in Tokyo. I had a solid Leg workout yesterday.

Legs (21 sets)
Precor Leg Extension: 120x15, 160x12, 210x10
Squat: 115x15, 135x12, 155x10, 185x6, 135x12
Precor Hack Squat(weight not including sled): 90x12, 90x12, 110x10, 110x10, 140x8
Hammer Strength Seated Calf Raise: 130x15, 130x15, 200x12, 200x10, 200x10
Precor Seated Leg Curl: 100x15, 130x12, 150x10

Today and tomorrow are rest days and Monday will be Back....

-Rob


solid leg session Rob...

jonnydunz
08-04-08, 6:37 am
Thanks guys. Tokyo is a great city, it really reminds me of NYC. The gym on Yokota Air Force Base is great but one day before I leave I am going to try and hit a Golds gym in Tokyo. I had a solid Leg workout yesterday.

Legs (21 sets)
Precor Leg Extension: 120x15, 160x12, 210x10
Squat: 115x15, 135x12, 155x10, 185x6, 135x12
Precor Hack Squat(weight not including sled): 90x12, 90x12, 110x10, 110x10, 140x8
Hammer Strength Seated Calf Raise: 130x15, 130x15, 200x12, 200x10, 200x10
Precor Seated Leg Curl: 100x15, 130x12, 150x10

Today and tomorrow are rest days and Monday will be Back....

-Rob

solid session man. i know that you will hit back just as hard too. peace.

rob_in_korea
08-05-08, 6:09 am
Thanks simpleguy and jonny. I had an intense Back workout yesterday. I think I'll have to lay off pullups and chinups for a few weeks because that pain is back in my left shoulder. I also did supersets of Barbell Row and Deadlifts so that was fun. Today I had a great shoulder workout...PR in Barbell Shrug 425x1.

Shoulders (16 sets+6 sets of Rear Delts+3 sets of Upright Row+5 sets of Shrugs)

Nautilus Shoulder Press: 110x12, 125x12
Seated Reverse EZ Curl Bar Overhead Press: 50x15, 60x15, 90x10
Seated DB Overhead Press: 50x12, 50x12, 50x12
Standing DB Lateral Raise: 20x15, 25x12, 25x12
Single Arm DB Lateral Raise (did this with the DB start position almost behind me): 15x15, 15x15
Standing DB Front Raise: 20x15, 25x12, 35x6
Seated Bent Over DB Lateral Raise: 25x15, 25x15, 35x10
Lying sideways on a flat bench single Arm DB Lateral Raise: 10x12, 10x12, 10x12
Barbell Upright Row: 115x12, 115x12, 135x8
Barbell Shrug: 225x12, 275x10, 315x8, 405x4, 425x1-drop set-315x6

Tomorrow I will try out a personal trainer at the gym, he is a big dude and seems to know what he is talking about so I'll be doing whatever his Arm workout is....

-Rob

atrain11b
08-05-08, 10:01 am
Your Shoulders will definitely be growing after that workout. Nice job Rob!

Any idea when you'll make it back this way?

rob_in_korea
08-06-08, 7:21 am
Thanks atrain, it looks like I'll be back August 16th. I may take a few days off...or not, we'll see what happens.
I had an amazing Arm workout today with that trainer. I'll abbreviate superset as (ss)....and sets that turned into a negative will be marked with an *

Arms (i think it is 37 sets total which is nuts)
Biceps/Forearms

Wide Grip Barbell Curl-ss-Standing DB Hammer Curl (across body to opposite shoulder): 65x10-ss-20x15, 95x8-ss-20x15, 115x6-ss-20x15, 135x5*-ss-20x15

Reverse Grip Preacher Curl(straight bar)-ss-Narrow Grip Preacher Curl(ez curl bar): 20x10-ss-30x10, 30x10-ss-50x10, 40x8-ss-70x8

One Arm DB Hammer Preacher Curl: 30x10, 50x8, 80x5*<---that last set was crazy

Triceps

French Curl-ss-Lying One Arm DB extension: 30x10-ss-20x10, 50x10-ss-20x10, 70x10-ss-20x10

Neutral Grip DB Closegrip Bench Press(first time doing these but they were great): 40x10, 60x10, 80x8, 100x5*

Reverse Grip Tricep Extension-ss-Regular Grip Tricep Extension: 70x10-ss-70x10<--he decided this was too easy so he added another superset of overhead rope extensions---110x10-ss-110x10-ss-40x10, 150x5-ss-150x5-ss-40x8, 110x8-ss-110x8-ss-40x8

Surprisingly that whole workout took only an hour. As you can see I didn't do any dips but I'll be sticking with this guys training until I get back to Seoul next Saturday. Tomorrow will be Legs....

-Rob

Thrawn
08-06-08, 7:49 am
Beast of a workout. I bet you were pumped to the max on that.
Keep going, Rob!

sly06
08-06-08, 8:48 am
37 sets for arms!! Madness and it only took an hour. Great job Rob.

atrain11b
08-06-08, 10:37 am
Awesome workout, in and out. Hit em hard and fast! Great Job. So do you like Seoul or Tokyo more?

jonnydunz
08-06-08, 9:07 pm
Thanks atrain, it looks like I'll be back August 16th. I may take a few days off...or not, we'll see what happens.
I had an amazing Arm workout today with that trainer. I'll abbreviate superset as (ss)....and sets that turned into a negative will be marked with an *

Arms (i think it is 37 sets total which is nuts)
Biceps/Forearms

Wide Grip Barbell Curl-ss-Standing DB Hammer Curl (across body to opposite shoulder): 65x10-ss-20x15, 95x8-ss-20x15, 115x6-ss-20x15, 135x5*-ss-20x15

Reverse Grip Preacher Curl(straight bar)-ss-Narrow Grip Preacher Curl(ez curl bar): 20x10-ss-30x10, 30x10-ss-50x10, 40x8-ss-70x8

One Arm DB Hammer Preacher Curl: 30x10, 50x8, 80x5*<---that last set was crazy

Triceps

French Curl-ss-Lying One Arm DB extension: 30x10-ss-20x10, 50x10-ss-20x10, 70x10-ss-20x10

Neutral Grip DB Closegrip Bench Press(first time doing these but they were great): 40x10, 60x10, 80x8, 100x5*

Reverse Grip Tricep Extension-ss-Regular Grip Tricep Extension: 70x10-ss-70x10<--he decided this was too easy so he added another superset of overhead rope extensions---110x10-ss-110x10-ss-40x10, 150x5-ss-150x5-ss-40x8, 110x8-ss-110x8-ss-40x8

Surprisingly that whole workout took only an hour. As you can see I didn't do any dips but I'll be sticking with this guys training until I get back to Seoul next Saturday. Tomorrow will be Legs....

-Rob

workout looking good man. way to crank it out in an hour as well. minimum rest had to be the case with this workout man. keep on doing great things bro and i know that you will continue to grow. peace.

rob_in_korea
08-07-08, 5:23 am
Thanks everyone. I like Tokyo more atrain-I lived in Seoul for a total of 7 years but Tokyo really reminds me of New York City, although I like Korean food more. I have to make this quick I have a dinner meeting to get to. The leg workout today with the trainer was insane.

Legs (28 sets)
Sissy Squats (stop a few inches above parallel) 135x15, 225x15, 215x15, 405x12
Precor Leg Press: 310x15, 640x25, 640x35(PR)<---last set I had to assist with my hands after the 22nd rep
Precor Leg Extension-superset(ss)-Precor Leg Extension stopping halfway down: 70x15-ss-70x15, 90x15-ss-90x15, 110x15-ss-110x15
Precor Hip Abductor: 40x15, 50x25, 60x35
Precor Hip Adductor: 50x15, 60x25, 70x35
Stiff Legged Deadlift: 135x15, 185x15, 135x15
Precor Hack Squat (weight not including sled): sledx15, 90x15, 90x15
Precor Seated Leg Curl: 50x18, 70x18, 90x35

Actually we may have done another set on the hip abductor/adductor machines and on the last set of leg curls so it may have been 31 sets. Once again all of this was done in an hour (not including warmup)...I really thought I was going to puke. The trainer told me that with my leg size I should be able to handle 495 or 585 with sissy squats but I didn't want to get too crazy today. Tomorrow will be Chest.....

-Rob

Thrawn
08-07-08, 6:57 am
Awesome session, Rob! Truly hard work done! Now eat up, rest up and watch them wheels expand =))

dyskee
08-08-08, 9:10 am
grueling sessions bro

sly06
08-08-08, 11:28 am
Thanks everyone. I like Tokyo more atrain-I lived in Seoul for a total of 7 years but Tokyo really reminds me of New York City, although I like Korean food more. I have to make this quick I have a dinner meeting to get to. The leg workout today with the trainer was insane.

Legs (28 sets)
Sissy Squats (stop a few inches above parallel) 135x15, 225x15, 215x15, 405x12
Precor Leg Press: 310x15, 640x25, 640x35(PR)<---last set I had to assist with my hands after the 22nd rep
Precor Leg Extension-superset(ss)-Precor Leg Extension stopping halfway down: 70x15-ss-70x15, 90x15-ss-90x15, 110x15-ss-110x15
Precor Hip Abductor: 40x15, 50x25, 60x35
Precor Hip Adductor: 50x15, 60x25, 70x35
Stiff Legged Deadlift: 135x15, 185x15, 135x15
Precor Hack Squat (weight not including sled): sledx15, 90x15, 90x15
Precor Seated Leg Curl: 50x18, 70x18, 90x35

Actually we may have done another set on the hip abductor/adductor machines and on the last set of leg curls so it may have been 31 sets. Once again all of this was done in an hour (not including warmup)...I really thought I was going to puke. The trainer told me that with my leg size I should be able to handle 495 or 585 with sissy squats but I didn't want to get too crazy today. Tomorrow will be Chest.....

-Rob'

Great day Rob!! I bet your hips will hurt after that.

rob_in_korea
08-09-08, 1:02 am
Thanks guys. My legs were fairly sore after that. I am on a lunch break right now so I thought I'd post up the chest workout from yesterday. A * means the set turned into a negative.

Chest(18 sets..not including drop sets and 3 working warmup sets of cable crossovers)
Incline Barbell Bench Press-superset(ss)-Incline DB Flye: 135x10-ss-20x10, 185x10-ss-20x10, 225x5*-ss-20x10
Flat Barbell Bench Press-ss-Flat DB Pullover Flye(not sure what it's called but you do both a pullover and a flye): 135x10-ss-20x10, 185x10-ss-20x10, 235x5*-drop set(ds)-185x5-ds-135x5-ss-20x10
Decline Barbell Bench Press-ss-Decline DB Flye: 135x10-ss-20x10, 185x10-ss-20x10, 225x8*-ss-20x10

This workout took about 30 mins or so and then we did this 30 min intense ab routine.

Today and tomorrow are rest days and Monday will be Back.

-Rob

atrain11b
08-09-08, 5:19 am
That Leg workout and that Chest workout looks great. Just as I would expect from you Rob, keep it up!

I'll start hitting you up with questions on Tokyo when you have more time, still waiting for some pics of life in Japan. Talk to you soon.

sly06
08-09-08, 6:16 pm
Thanks guys. My legs were fairly sore after that. I am on a lunch break right now so I thought I'd post up the chest workout from yesterday. A * means the set turned into a negative.

Chest(18 sets..not including drop sets and 3 working warmup sets of cable crossovers)
Incline Barbell Bench Press-superset(ss)-Incline DB Flye: 135x10-ss-20x10, 185x10-ss-20x10, 225x5*-ss-20x10
Flat Barbell Bench Press-ss-Flat DB Pullover Flye(not sure what it's called but you do both a pullover and a flye): 135x10-ss-20x10, 185x10-ss-20x10, 235x5*-drop set(ds)-185x5-ds-135x5-ss-20x10
Decline Barbell Bench Press-ss-Decline DB Flye: 135x10-ss-20x10, 185x10-ss-20x10, 225x8*-ss-20x10

This workout took about 30 mins or so and then we did this 30 min intense ab routine.

Today and tomorrow are rest days and Monday will be Back.

-Rob

Quick and painful. I can't say easy because that is intense for 30 minutes.

rob_in_korea
08-11-08, 8:49 am
Thanks guys. All of these workouts have been difficult but fun. I had a great Back workout today. One exercise we did today-which is a first for me- was stand parallel to the hammer strength high row and use one arm to pull it down...so you are only using that lat..it was very concentrated.

Back (20 sets)
Giant set-Standing Single Arm Lat Pulldown (standing parallel to hammer strength high row-weight per arm listed)-Hammer Strength High Row-Standing Bent Over DB Lateral Raise: 45x10 (Left Arm and then Right Arm)-90x10-35x10; 90x10-180x10-35x10; 135x8-270x8-35x10; 170x8*-340x8*-35x10 *I could only get five on my own so the last three reps were negatives
Deadlift: 135x10, 225x10, 275x8, 275x8
Close Grip Lat Pulldown: 110x10, 140x10, 170x10, 205x6

Once again it only took 30 mins to do that and then it was on to another 30 min ab session. Tomorrow will possibly be Shoulders and Triceps; the trainer is making my split this week so I am not exactly sure but we ay be hitting everything twice this week.

-Rob

sly06
08-11-08, 8:55 am
Thanks guys. All of these workouts have been difficult but fun. I had a great Back workout today. One exercise we did today-which is a first for me- was stand parallel to the hammer strength high row and use one arm to pull it down...so you are only using that lat..it was very concentrated.

Back (20 sets)
Giant set-Standing Single Arm Lat Pulldown (standing parallel to hammer strength high row-weight per arm listed)-Hammer Strength High Row-Standing Bent Over DB Lateral Raise: 45x10 (Left Arm and then Right Arm)-90x10-35x10; 90x10-180x10-35x10; 135x8-270x8-35x10; 170x8*-340x8*-35x10 *I could only get five on my own so the last three reps were negatives
Deadlift: 135x10, 225x10, 275x8, 275x8
Close Grip Lat Pulldown: 110x10, 140x10, 170x10, 205x6

Once again it only took 30 mins to do that and then it was on to another 30 min ab session. Tomorrow will possibly be Shoulders and Triceps; the trainer is making my split this week so I am not exactly sure but we ay be hitting everything twice this week.

-Rob

Great job bro and that exercise looks brutal!

Themostocles
08-11-08, 11:53 am
That is a great idea for the HS high Row, will have to try it sometime. Looking great as usual Rob. -T.

rob_in_korea
08-12-08, 7:44 am
Thanks sly and T. I walked in to the gym ready to go and then the trainer said what nobody wants to hear....Today we are doing Legs. I wanted to cry because Thursday we will be doing Legs again. It turned out today was fun though, I learned a lot of new exercises. My leg press weight listed includes the sled weight (which is 100lbs so if you don't count it just minus 100lbs off my leg press). PR on Leg Press


Legs (29 sets)
Lunge (using a 12lb bar): 8 per leg(16 total=1 set)x4 sets with almost no rest between sets
Sumo Squat (holding the bar in front of you, like a deadlift...legs incredibly wide with toes pointed out) 45x15, 95x15, 145x15
Precor Leg Press (done with toes pointed out like the sumo squat): 190x15, 190x25, 190x35
Precor Hip Adductor: 35x15, 50x25, 50x35
Stiff Legged Deadlift-superset(ss)-Precor Hack Squat (weight not including sled; feet almost together): 95x15-ss-90x15, 145x15-ss-90x15, 145x15-ss-90x15
Precor Hip Abductor: 50x15, 60x25, 70x35
Precor Seated Leg Curl(feet together): 100x15, 100x20, 100x30
Precor Leg Press (feet almost together): 300x15, 500x15, 700x15, 890x4(PR)

After all of this we finished with this interesting calf routine. Tomorrow will be Chest and Arms.

-Rob

Thrawn
08-12-08, 7:50 am
That sounds like a hard workout, Rob! Well done, big man.
Those sumo squats sound incredibly hard to me.

Themostocles
08-12-08, 8:24 am
That sounds like a hard workout, Rob! Well done, big man.
Those sumo squats sound incredibly hard to me.

X2. Ive done front and zercher squats, sumo stance squats. But nothing quite like that. Thats quite a PR Rob. And you are sick doing two legs days in a week lol. -T.

sly06
08-12-08, 3:41 pm
Just have to kill legs!! Great job Rob.

rob_in_korea
08-13-08, 9:51 am
Thanks everyone. Everything is a bit sore today. We hit up Chest, Shoulders and Triceps today. It was fun times once again. *=set turned into negatives

Chest (19 sets)
Incline DB Flye-superset(ss)-Incline DB Bench Press: 20x15-ss-20x15, 40x10-ss-40x10, 50x10-ss-50x10
Incline DB Bench Press: 55x10, 65x8, 75x5*
Flat Barbell Bench Press (coming down to your neck): 135x10, 185x8*, 225x5*
Flat Barbell Bench Press: 135x10, 185x8*, 225x5*, 225x5*-drop set(ds)-185x5*-135x10
Standing Low to High Cable Flye: 30x15, 40x15, 50x15

Shoulders (17 sets)
Nautilus Shoulder Press: 95x15, 140x10
Bentover Single Arm DB Lateral Raise: 20x15, 40x15, 60x10
---We used the Hammer Strength High Row to do single arm pulls, keeping the arm straight and only moving about 6 inches or so, it hits traps and rear delt-----
90x10, 180x10, 180x10
Standing Barbell Shoulder Press-superset-Behind the Neck Press: 50x10-ss-50x10
Same as above but added Upright row at the beginning: 50x10-ss-50x10-ss-50x10
Then We added Front raises in between Upright Rows and Shoulder Press: 50x8-ss-50x8-ss-50x8-ss-50x8

Triceps(15 sets)
Straight Bar Pushdown: 30x30, 40x30, 50x30
Overhead EZ Curl Bar Extension-ss-Reverse Grip Pulldown: 30x30-ss-35x30, 50x10-ss-45x30, 50x10-ss-45x30
Cable Tricep Kickback-ss-DB Single Arm Overhead Tricep Extension: 35x15-ss-20x8. 35x10-ss-20x6, 35x10-ss-20x6

It was one hell of a workout. Tomorrow will be Legs (again) and possibly Biceps....

-Rob

sly06
08-13-08, 9:54 am
Huge day Rob!! Nice job.

rob_in_korea
08-14-08, 9:06 am
Thanks sly. I had another intense Leg workout today, so that makes 57 sets of Leg work this week (Tuesday+today). When I get back to Korea on Saturday I'll be taking 7-10 days off to let my body rest.

Legs (28 sets)
Nautilus Seated Leg Curl: 65x15, 90x25, 90x35
Nautilus Leg Extension: 65x15, 90x25, 90x35
Sissy Squats: 135x15, 225x15, 315x15, 405x15
Precor Leg Press (weight including sled): 300x20, 300x30, 500x20, 500x30*(last 10 reps I had to assist myself)
Sumo Squat (using a barbell)-superset(ss)-Precor Hack Squat (weight not including sled): 95x10-ss-Sledx10, 145x10-ss-90x10, 165x10-ss-90x10
Stiff Legged Deadlift: 95x10, 135x10, 185x10-drop set-135x10
Nautilus Hip Abductor: 75x15, 105x25, 150x35
Nautilus Hip Adductor: 75x15, 105x25

We finished off with another strong ab workout. Tomorrow will be Chest and possibly some other bodyparts.

-Rob

sly06
08-14-08, 9:12 am
Thanks sly. I had another intense Leg workout today, so that makes 57 sets of Leg work this week (Tuesday+today). When I get back to Korea on Saturday I'll be taking 7-10 days off to let my body rest.

Legs (28 sets)
Nautilus Seated Leg Curl: 65x15, 90x25, 90x35
Nautilus Leg Extension: 65x15, 90x25, 90x35
Sissy Squats: 135x15, 225x15, 315x15, 405x15
Precor Leg Press (weight including sled): 300x20, 300x30, 500x20, 500x30*(last 10 reps I had to assist myself)
Sumo Squat (using a barbell)-superset(ss)-Precor Hack Squat (weight not including sled): 95x10-ss-Sledx10, 145x10-ss-90x10, 165x10-ss-90x10
Stiff Legged Deadlift: 95x10, 135x10, 185x10-drop set-135x10
Nautilus Hip Abductor: 75x15, 105x25, 150x35
Nautilus Hip Adductor: 75x15, 105x25

We finished off with another strong ab workout. Tomorrow will be Chest and possibly some other bodyparts.

-Rob


Your trying to get legs like Ronnie Coleman!! I know what your up to now Rob. Great day and good call on the rest when you get back home. Just keep eating when you get there.

rob_in_korea
08-15-08, 5:39 am
Thanks sly. Today was my last day with the trainer, he gave me a workout and a maintenance diet plan -I should eat about 3800-4000 calories a day to maintain my current weight. I still want to gain about 10-15 more pounds so I'll bump up the calorie number a bit. I will follow his plan for at least a month. It is a 5 day routine where I hit everything twice except Legs, which is fine because my legs are very big compared to my upper body. I had a great Chest and Shoulder workout today. *=set turned into a negative

Chest (14 sets)
Flat Barbell Bench Press: 135x10, 185x10, 225x10*, 225x8*-drop set-135x10
Hammer Strength Incline Press: 90x10, 180x10*, 160x8
Nautilus Pec Fly: 100x15, 120x15, 140x10
DB Pullover: 45x10, 65x10, 80x10, 90x10

Shoulders (9 sets not including drop sets)
Straight Arm Cable Crossover (stopping at your sides, going up slow focusing on the negative): 20x15, 30x15, 40x15
Smith Machine Behind the Neck Press-super set(ss)-Single Arm DB Lateral Raise: Barx15-ss-20x15-drop set(ds)-10x15, 65x15-ss-20x15-ds-10x15, 105x10-ss-20x15-ds-10x15

I will take at least a week off. I think I've going at it fairly hard for about 12 weeks now so it' time for a small break. By the way I forgot to mention I experienced two earthquakes while I was here: a small 4.5 here in Tokyo, and a 5.8 up in northern Japan(the epicenter was 30 miles south of where I was at 6.8). Earthquakes are not fun.

-Rob

Themostocles
08-15-08, 5:53 am
Earthquakes aren't fun? I can't imagine lol. Least you weren't hurt during them. Enjoy the week off and rest up cause you got some growing to do. Good looking benching Rob. -T.

atrain11b
08-15-08, 6:09 am
Good looking workouts there. Hope you enjoy the week you plan to take off earthquake free. Just another life experience! Also good luck with the new plan!

sly06
08-15-08, 11:19 am
Great job on chest and shoulders Rob! I figured earthquakes would be a blast. LOL. Enjoy the rest.

Thrawn
08-15-08, 4:15 pm
Good looking workout and enjoy the week of rest, Rob! Have a great time relaxing and eating big time!

simpleguy
08-15-08, 8:48 pm
eating big will get you big bro... training bodyparts twice a week is cool imo to get some things changing

earthquakes - there's this area in my country where they occur pretty often, sometimes several times a year, but they are very mild... plus the epicenter is about 400 miles from my city, there are mountains between, so I never felt anything... though I reckon in 1977 there was a big earthquake that made some serious damage around, including in my city

jonnydunz
08-15-08, 9:37 pm
Thanks sly. Today was my last day with the trainer, he gave me a workout and a maintenance diet plan -I should eat about 3800-4000 calories a day to maintain my current weight. I still want to gain about 10-15 more pounds so I'll bump up the calorie number a bit. I will follow his plan for at least a month. It is a 5 day routine where I hit everything twice except Legs, which is fine because my legs are very big compared to my upper body. I had a great Chest and Shoulder workout today. *=set turned into a negative

Chest (14 sets)
Flat Barbell Bench Press: 135x10, 185x10, 225x10*, 225x8*-drop set-135x10
Hammer Strength Incline Press: 90x10, 180x10*, 160x8
Nautilus Pec Fly: 100x15, 120x15, 140x10
DB Pullover: 45x10, 65x10, 80x10, 90x10

Shoulders (9 sets not including drop sets)
Straight Arm Cable Crossover (stopping at your sides, going up slow focusing on the negative): 20x15, 30x15, 40x15
Smith Machine Behind the Neck Press-super set(ss)-Single Arm DB Lateral Raise: Barx15-ss-20x15-drop set(ds)-10x15, 65x15-ss-20x15-ds-10x15, 105x10-ss-20x15-ds-10x15

I will take at least a week off. I think I've going at it fairly hard for about 12 weeks now so it' time for a small break. By the way I forgot to mention I experienced two earthquakes while I was here: a small 4.5 here in Tokyo, and a 5.8 up in northern Japan(the epicenter was 30 miles south of where I was at 6.8). Earthquakes are not fun.

-Rob

excellent work bro. enjoy the break as we all need them. you have been going strong since i have been hitting up this journey. sorry that you had to endure those earthquakes man. take care bro and look forward to your return. peace

rob_in_korea
08-18-08, 10:11 pm
Thanks everyone. It's great to be back in Seoul spending time with my wife. My next workout will be on Monday and I'll be doing Back and Shoulders. I am also supposed to do cardio three times a week so I may or may not do that. I am not sure I want to begin cutting yet so I may do cardio once or twice a week instead.

-Rob

jonnydunz
08-24-08, 8:51 pm
where you at bro. i hope that all is well for you and your wife man. take care and see ya soon.peace.

rob_in_korea
08-25-08, 2:54 am
Thanks jonny. We are doing well, still meeting some people to try and get this gym going. I had my first workout today on the new routine and it was quite intense. I hit Back, Shoulders and Abs. It was a power Back day and lighter shoulders. We don't have the Hammer Strength High Row machine s to do those single arm lat pulldowns so instead we used the Hammer Strength Front Lat Pulldown, the angle is a bit different but it still got the job done.

Back (19 sets)(ss=superset)
Standing Parallel to the HS Front Lat Pulldown doing Single Arm Lat Pulldown (Left Arm First then Right)-ss-HS Front Lat Pulldown
25x15-ss-50x15, 70x10-ss-140x10, 70x10-ss-140x18
Overhand Grip Barbell Row-ss-Dumbell Row: 95x12-ss-50x12, 135x12-ss-50x10, 185x8-ss-50x10
Deadlift: 185x10, 225x10, 255x6, 315x8<--I used straps on the last set
Standing High Cable Row using Wide Neutral Grip attachment: 100x35, 100x35, 120x35

Shoulders (24 sets)
Upright Row-ss-Front Raise-ss-Standing Behind the Neck Press-ss-Standing Shoulder Press (using an EZ Curl Bar): 40x10-ss-40x10-ss-40x10-ss-40x10, 40x10-ss-40x10-ss-40x10-ss-40x10, 60x8-ss-60x8-ss-60x8-ss-60x8
Standing DB Lateral Raise-ss-Single Arm DB Lateral Raise(the single arm was done a bit differently to make it more concentrated): 30x10-ss-20x10, 30x10-ss-20x10, 30x10-ss-20x10
Single Arm Bent Over DB Lateral Raise-ss-Standing Reverse Cable Flye: 45x10-ss-20x15, 60x8-ss-20x15, 60x8-ss-20x15

Finished off everything and then did a 15 minute Ab workout. I didn't do shrugs today because of the deadlifts so I'll do them on Friday. This workout took a little longer than expected because we have three people doing it, my old workout partner from a couple years ago and Carlos, we will tweak some things as the week goes on. Here is the rest of the schedule:

Tuesday: Chest and Arms
Wednesday: Legs and Abs
Thursday: Off
Friday: Back, Shoulders and Abs
Saturday: Chest and Arms
Sunday: Off

I'll probably throw in some cardio on one or two days as well. My current weight is between 225-230lbs. Not exactly sure of current bodyfat but my guess is between 15-18%. I still want to add about another ten pounds and then cut but we'll see what happens.

-Rob

Themostocles
08-25-08, 3:15 am
OUTstanding work Rob. That is alot of deadlifts for 315. Did you do enough spersets in that w/o lol? Apparently you are feeling good after that week off. -T.

J Wong
08-25-08, 5:31 am
Damn, nice workout!

Thrawn
08-25-08, 6:03 am
Bloody good work, Rob!!!

rob_in_korea
08-25-08, 6:12 am
OUTstanding work Rob. That is alot of deadlifts for 315. Did you do enough spersets in that w/o lol? Apparently you are feeling good after that week off. -T.

Thanks T. The new workout plan calls for a lot of supersets/giant sets. I will do it for a month and see how I feel.


Damn, nice workout!

Thanks for stopping by boom.


Bloody good work, Rob!!!

Thanks Thrawn.

I should mention that the reason I am not sure about my current bodyfat is because I have had some tests recently(within the last month) that put me anywhere from 11.5-20% so I am not sure. If I have time I'll make the three hour trip to one of the US airbases here in Korea where they have a test that measures air displacement. Also, in early September I have to work for a week putting in 16-18 hrs a day. I should still be able to get workouts in but I won't be able to post them here.

-Rob

atrain11b
08-25-08, 7:04 am
Some awesome looking workouts there Rob, good looking Deads as well. Keep it up. Hope to follow more closely then I have, but you know life, sometimes it takes over.

sly06
08-25-08, 2:07 pm
Big numbers Rob! Great days and must be glad to be back home.

rob_in_korea
08-26-08, 5:59 am
Thanks atrain and sly. It is good to be back. Today was Chest and Arms..it took about 80 mins to complete this workout which is a bit long. I'll try to find some ways to make it shorter.
ss=superset
*= did a few reps than turned into a negative

Chest (14 sets)
Flat Barbell Bench Press-ss-Flat DB Flye: 135x15-ss-20x15, 185x10-ss-20x15, 225x6*-ss-20x15
Incline Barbell Bench Press-ss-Incline DB Flye: 115x15-ss-20x15, 155x10-ss-20x12, 185x5*-ss-20x12
Incline DB Bench Press: 45x25, 55x14

Biceps and Forearms (10 sets)
Standing DB Curl: 30x15, 45x10, 50x6
Reverse EZ Preacher Curl-ss-Regular EZ Preacher Curl: 40x12-ss-40x12, 40x15-ss-40x15, 40x16-ss-40x16-then immediately did a set of 6 preacher curls(using a 20lb EZ Curl bar) where someone else is trying to pull the bar down while you try to keep it up

Triceps (11 sets)
French Curl: 60x15, 90x8, 60x15
Rope Pulldown-ss-DB Kickback: 90x12-ss-20x12, 90x12-ss-20x12, 50x35-ss-20x12
Dips: 18, 12

Tomorrow will be Legs...

-Rob

J Wong
08-26-08, 6:02 am
Liking the supersets, good work.

Themostocles
08-26-08, 6:05 am
How do you like all the supersets on the chest? I know it will increase your pump, how does your strength levels hold up? But as always Rob, great work. -T.

Carpe Diem P.T
08-26-08, 6:08 am
earth quakes? wowsers

solid chest and arms work out rob. glad to see u rested up. mine was for 10 weeks so i should be 10 times more rested than u! lol

rob_in_korea
08-26-08, 6:09 am
Liking the supersets, good work.

Thanks boom.


How do you like all the supersets on the chest? I know it will increase your pump, how does your strength levels hold up? But as always Rob, great work. -T.

Thanks T. I am not used to doing a lot of supersets but it's been good so far. My strength goes down quicker than before, especially during the Chest workout.

-Rob

Themostocles
08-26-08, 6:11 am
Just curious. I take it you are more the typical bodybuilder than say a powerlifter, or powerbuilder? -T.

rob_in_korea
08-26-08, 9:54 am
I would say more of a powerbuilder. I am trying to get bigger but make gains in strength as well which is why I do a lot of different rep schemes.

-Rob

rob_in_korea
08-27-08, 7:47 am
I had a great Leg workout today. Squats were a bit difficult for some reason.

Legs (27 sets)
Nautilus Leg Extension: 80x10, 110x15, 155x25
Squat: 135x10, 205x8, 255x5, 225x6
Hammer Strength Leg Press (weight per leg listed; this is a straight leg press not the one where you lay down and push it up)-ss-Stiff Legged Deadlift: 100x15-ss-135x12, 145x15-ss-135x12, 145x15-ss-135x12
Nautilus Prone Leg Curl: 105x10, 105x15, 105x25
Nautilus Hip Abductor: 65x10, 95x15, 125x25
Nautilus Hip Adductor: 65x10, 95x15, 125x25
Nautilus Seated Calf: 65x20, 110x20, 140x20, 170x12, 125x25

Finished it off with a 10 min Ab routine and two 80 yard sprints with a shoulder harness that someone else holds on to - actually this was quite a challenge because my other workout partner weighs 240lbs and he was holding me back while I ran forward. It is also difficult for the person trying to keep the runner from going. Tomorrow is an off day and Friday will be Back and Shoulders.....

-Rob

Themostocles
08-27-08, 7:49 am
Awesome leg day, hard to believe you can keep the strength up with all those reps and supersets. You are a machine. -T.

sly06
08-27-08, 11:09 am
Awesome leg day, hard to believe you can keep the strength up with all those reps and supersets. You are a machine. -T.

I agree x2! Madness, pure madnees Rob.

MYKL
08-27-08, 4:12 pm
A lot of volume in your training. Are you planning on cycling in some weight next? You must be good and cut by now. How does the harness work? Does he try to run the other way or does he just pull as you run to add variable resistance? I just purchased a weighted vest for boosting my hikes with the wife into a workout rather than just a stroll. I'll look into the harness. It would be good to give her more of a workout too.

Be well sir,


^_^

rob_in_korea
08-27-08, 9:11 pm
Awesome leg day, hard to believe you can keep the strength up with all those reps and supersets. You are a machine. -T.

Thanks T, it was a bit intense.


I agree x2! Madness, pure madnees Rob.

Thanks sly.


A lot of volume in your training. Are you planning on cycling in some weight next? You must be good and cut by now. How does the harness work? Does he try to run the other way or does he just pull as you run to add variable resistance? I just purchased a weighted vest for boosting my hikes with the wife into a workout rather than just a stroll. I'll look into the harness. It would be good to give her more of a workout too.

Be well sir,


^_^

Welcome back MYKL. I just finished a more standard weight lifting routine which is why I decided to switch to this crazy routine for a month or so. I am not too cut up, I weigh between 225-230 lbs with a bodyfat between 15-18%. The shoulder harness has a handle attachment similar to something you might hold on to when you are water skiing. The other person just tries to hold you back.

-Rob

Thrawn
08-28-08, 4:14 am
Unbelievable leg day, Rob. Dont know how you can do sprints after that, man. That is INTENSE.

atrain11b
08-28-08, 4:48 am
Great looking Leg Day there Rob, solid the whole way through. Another good thing for hard sprints is one of those parachute rigs you wear and try to run with. Another challenge as well. Hope to make my way your way for an intense workout soon!

simpleguy
08-28-08, 11:03 am
I had a great Leg workout today. Squats were a bit difficult for some reason.

Legs (27 sets)
Nautilus Leg Extension: 80x10, 110x15, 155x25
Squat: 135x10, 205x8, 255x5, 225x6
Hammer Strength Leg Press (weight per leg listed; this is a straight leg press not the one where you lay down and push it up)-ss-Stiff Legged Deadlift: 100x15-ss-135x12, 145x15-ss-135x12, 145x15-ss-135x12
Nautilus Prone Leg Curl: 105x10, 105x15, 105x25
Nautilus Hip Abductor: 65x10, 95x15, 125x25
Nautilus Hip Adductor: 65x10, 95x15, 125x25
Nautilus Seated Calf: 65x20, 110x20, 140x20, 170x12, 125x25

Finished it off with a 10 min Ab routine and two 80 yard sprints with a shoulder harness that someone else holds on to - actually this was quite a challenge because my other workout partner weighs 240lbs and he was holding me back while I ran forward. It is also difficult for the person trying to keep the runner from going. Tomorrow is an off day and Friday will be Back and Shoulders.....

-Rob

solid wheel session Rob... damn 27 sets now that's almost the limit of insanity lol

jonnydunz
08-28-08, 6:15 pm
yeah man you are getting it done for real. i like the fact that i am seeing Animals switching their routine up. you are doing things the right way bro. continue to hit hard and consistent man. peace.

rob_in_korea
08-29-08, 5:13 am
Thanks everyone. Those sprints were actually kind of fun. I had an intense Back and Shoulder workout today. PR in weight on DB Row and PRs in reps on T Bar Row and Barbell Shrug. I did assisted pullups today because occasionaly my shoulder acts up during regular pullups.

Back (15 sets)
Pullup: 12(with 65lbs assistance), 12(with 65lbs assistance), 12(with 50lbs assistance)
Hammer Strength (HS) Front Lat Pull Down-ss-HS DY Row (similar to a low underhand grip row): 140x12-ss-90x12, 140x15-ss-90x12, 140x20-ss-90x12
DB Row-ss-T Bar Row(not including bar weight): 90x8-ss-70x35, 110x6-ss-70x35, 120x5(PR)-ss-70x50(PR)

Shoulders (31 sets including rear delt and traps)
HS Shoulder Press-ss-Standing Shoulder Press-ss-Standing Behind the Neck Press: 90x15-ss-50x10-ss-50x10, 90x15-ss-50x10-ss-50x10, 90x15-ss-50x10-ss-50x10
Standing Single Arm DB Lateral Raise-ss-Lying sideways on a Flat Bench Single Arm Plate Raise (rear delt): 40x8-ss-5x20, 40x8-ss-5x20, 50x8-ss-5x20
Bent Over DB Lateral Raise (keeping your chest on the top part of an incline bench)-ss-DB Lateral Raise: 20x12-ss-25x12, 20x12-ss-25x12, 20x20-ss-25x15
Barbell Shrug-ss-DB Shrug: 225x12-ss-55x12, 315x6-ss-55x12, 405x6(PR)-ss-55x12, 315x8-ss-55x12, 225x12-ss-55x12

By the way I count the supersets as individual sets, I am not sure if this is right or not. If you don't count them as individual sets then actually it was just 9 sets for Back and 14 sets for Shoulders. Tomorrow will be Chest and Arms....

-Rob

Themostocles
08-29-08, 5:46 am
Brutal session Rob. How is the shoulder doing? -T.

Thrawn
08-29-08, 6:57 am
Helluvastrong back, Rob! Brutal workout! Really hammered out those reps on tbars...70lbs for 50 reps??!? Bet you could fry an egg on your back, that must have put a burn in them lats!!

MYKL
08-29-08, 9:44 am
Chest and arms? When you can lay on a bench a day after a back routine like that and pound out a chest routine that I am sure will compare with what you have done to your legs, back and shoulders recently you have got your nutrition, rest and recovery dialed in Brother!

Being 28 probably doesn't hurt either...

^_^

rob_in_korea
08-30-08, 1:05 am
Brutal session Rob. How is the shoulder doing? -T.

Thanks T. My shoulder is fine usually but I don't think I'll be doing chinups for a while, it seems okay doing pullups though.


Helluvastrong back, Rob! Brutal workout! Really hammered out those reps on tbars...70lbs for 50 reps??!? Bet you could fry an egg on your back, that must have put a burn in them lats!!

Thanks Thrawn. I didn't plan on doing 50 reps but when I got to 35 I felt good so I just kept going.


Chest and arms? When you can lay on a bench a day after a back routine like that and pound out a chest routine that I am sure will compare with what you have done to your legs, back and shoulders recently you have got your nutrition, rest and recovery dialed in Brother!

Being 28 probably doesn't hurt either...

^_^

Thanks MYKL. I am fairly sore right now but I think Chest and Arms will be great today.

-Rob

rob_in_korea
08-30-08, 4:07 am
I had an awesome Chest and Arms workout today. PR in weight on Incline DB Flye, and probably a PR in reps on Cable Crossover.

Chest (14 sets)
Incline DB Flye-ss-Incline DB Bench Press: 20x12-ss-20x12, 30x10-ss-30x10, 40x8-ss-40x8, 50x6(PR)-ss-50x6
Cable Crossover-ss-Flat DB Bench Press: 40x15-ss-40x12, 40x20-ss-40x12, 40x35(PR)-ss-40x15

Biceps/Forearms (9 sets)
Standing Wide Grip EZ Curl-ss-DB Hammer Curl: 50x10-ss-20x15, 60x12-ss-20x15, 70x15-ss-20x15
Single Arm DB Preacher Hammer Curl: 30x12, 45x8, 50x6

Triceps (9 sets)
Close Grip Bench Press: 135x12, 185x8, 135x15
Straight Bar Extension-ss-Reverse Grip Straight Bar Extension: 70x12-ss-70x12, 90x12-ss-90x12, 120x12-ss-120x8

This workout went by very quick, in and out in under an hour. Tomorrow is a rest day and Monday will be Back and Shoulders.

atrain11b
08-30-08, 4:11 am
Good looking workout there!! Bet supersetting all that really put a hurtin on you in a good way. Keep it up.

PS. Currently looking into the schedule to see when we can get together.

Thrawn
08-30-08, 9:03 am
Congrats on the PR's, big man! A lot of work crammed into less then an hour! STRONG!

rob_in_korea
08-30-08, 11:05 pm
Good looking workout there!! Bet supersetting all that really put a hurtin on you in a good way. Keep it up.

PS. Currently looking into the schedule to see when we can get together.

Thanks atrain. Working out together again should be fun.


Congrats on the PR's, big man! A lot of work crammed into less then an hour! STRONG!

Thanks Thrawn.

-Rob

rob_in_korea
09-01-08, 2:35 am
I had a solid Back and Shoulder workout today. Today was a heavier deadlift day-so lower reps and no straps , just chalk and a belt for 405 and above. I failed at 455 today-which is my best deadlift pull- got it just above my knees and dropped it, my left hand gave out.

Back (15 sets)
Overhand Grip Barbell Row-ss-HS Row (close neutral grip): 135x12-ss-90x15, 185x12-ss-90x15, 225x12-ss-90x15, 255x12-ss-90x20
Deadlift: 225x6, 275x6, 365x3, 455x0-pulled off the 25's and did 405x1
Single Arm Seated Low Cable Row: 120x12, 170x8, 70x35

Shoulders (12 sets)
Leaning against the HS Row machine-Pressing with one arm: 45x25, 45x25, 70x30
DB Lateral Raise-ss-DB Front Raise: 20x12-ss-20x12, 30x10-ss-20x12, 35x10-ss-20x12
EZ Curl Bar Upright Row: 80x12, 100x8, 100x8

Finished off with a 15 min Ab workout.

Tomorrow will be Chest and Arms....

-Rob

Thrawn
09-01-08, 4:07 am
Solid work, Rob! Love that workout!

J Wong
09-01-08, 10:20 am
I had a solid Back and Shoulder workout today. Today was a heavier deadlift day-so lower reps and no straps , just chalk and a belt for 405 and above. I failed at 455 today-which is my best deadlift pull- got it just above my knees and dropped it, my left hand gave out.

Back (15 sets)
Overhand Grip Barbell Row-ss-HS Row (close neutral grip): 135x12-ss-90x15, 185x12-ss-90x15, 225x12-ss-90x15, 255x12-ss-90x20
Deadlift: 225x6, 275x6, 365x3, 455x0-pulled off the 25's and did 405x1
Single Arm Seated Low Cable Row: 120x12, 170x8, 70x35

Shoulders (12 sets)
Leaning against the HS Row machine-Pressing with one arm: 45x25, 45x25, 70x30
DB Lateral Raise-ss-DB Front Raise: 20x12-ss-20x12, 30x10-ss-20x12, 35x10-ss-20x12
EZ Curl Bar Upright Row: 80x12, 100x8, 100x8

Finished off with a 15 min Ab workout.

Tomorrow will be Chest and Arms....

-Rob



Nice man. What do you mean off the 25s?

Themostocles
09-01-08, 1:55 pm
Nice man. What do you mean off the 25s?

He pulled off the quarters loaded on the bar to take the 455 down to 405. Great looking w/o Rob, definitely keeping it brutal. -T.

atrain11b
09-02-08, 2:48 am
Awesome lifts there Rob. You'll hit that 455 soon.

rob_in_korea
09-02-08, 5:21 am
Thanks guys. T is correct about pulling off the quarters. I've hit 455 once about 10 weeks ago my next big goal is 495.
I had a great Chest and Arm workout today. I think I hit a PR in reps on DB Curl.

Chest (13 sets) *=used a spotter on some reps
Incline Barbell Bench Press: 135x18, 165x10, 185x10*-ds-135x10*, 205x4*-ds-135x6*
Flat Barbell Bench Press: 155x10, 135x10, 145x10
Incline DB Flye-ss-Flat DB Pullover and Flye: 30x12-ss-20x8, 30x10-ss-20x8, 30x10-ss-20x8

Biceps (9 sets)
Standing DB Curl: 40x12, 45x10, 55x6(PR)
Standing Wide Grip EZ Curl-ss-Bent Over DB Concentration Curl: 80x10-ss-30x5-ds-20x8, 80x8-ss-30x5-ds-20x8, 80x8-ss-30x4-ds-20x6

Triceps (12 sets)
French Curl: 60x15, 60x20, 60x22
DB Overhead Extension-ss-Angled Bar Extension-ss-Overhead Rope Extension: 50x12-ss-80x12-ss-50x10, 50x10-ss-80x12-ss-50x8, 50x10-ss-80x10-ss-50x8

Tomorrow will be Legs....

-Rob

Themostocles
09-02-08, 5:36 am
Those got to be some big biceps to go with that big curl. Another great day Rob. So how long you got left on this program? Whats next? -T.

Thrawn
09-02-08, 5:53 am
Flat benching after massive incline benching. Brother, you are a sadist =)) That BURNS.
Impressive work, Rob!!

rob_in_korea
09-02-08, 8:32 am
Those got to be some big biceps to go with that big curl. Another great day Rob. So how long you got left on this program? Whats next? -T.

Thanks T. I planned on following this for one month so that would make about two and a half weeks left. I may do it for a bit longer though.


Flat benching after massive incline benching. Brother, you are a sadist =)) That BURNS.
Impressive work, Rob!!

Thanks Thrawn, the flat bench was quite difficult. I should mention that the Chest portion of the workout took less than 20 mins.

By the way I will try to get some new pics up later this week.

-Rob

sly06
09-02-08, 9:30 am
Excellent workouts Rob! Did you get a day off this past weekend?

rob_in_korea
09-03-08, 6:17 am
Thanks sly. I had a day off working out on Sunday, I had a three days off from work. Starting sometime next week I'll have to work 16-18 hours a day for 7-10 days. I'll probably still be able to work out, just won't be able to post them.

I had a crazy Leg day today.

Legs (27 sets)
Nautilus Leg Extension: 65x30, 65x30, 95x20<--warm up sets
Barbell Lunge-ss-Sumo Squat: 45x10(per leg)-ss-45x10, 65x10-ss-95x10, 95x10-ss-95x10, 65x12-ss-95x10, 45x15-ss-95x10
HS Iso Lateral Leg Extension (weight per leg)-ss-Leg Extension stopping halfway down: 25x10-ss-25x10, 25x10-ss-50x10, 25x20
Nautilus Prone Leg Curl: 140x12, 160x12, 170x10
3 giant sets of Calves using a Leg Press machine....Total 9 sets

Went outside and did 2x100 meter sprints with the shoulder harness(one person holding)
1x30 meter sprint with two people holding
1x100 meter sprint one person holding.

Tomorrow is a rest day and Friday will be Back and Shoulders....

-Rob

Themostocles
09-03-08, 6:30 am
Great look leg day Rob. Another thing you might try is chariot drags. You have the person who is add resistance to the harness sit on a square of carpet. The carpet adds a ton of friction and drag, the change in angle changes the burn also. -T.

Thrawn
09-03-08, 6:36 am
Great look leg day Rob. Another thing you might try is chariot drags. You have the person who is add resistance to the harness sit on a square of carpet. The carpet adds a ton of friction and drag, the change in angle changes the burn also. -T.

X2 on the legday!
And those chariot drags sound like great fun, although i am pretty certain they will make you squeel...

sly06
09-03-08, 12:04 pm
X2 on the legday!
And those chariot drags sound like great fun, although i am pretty certain they will make you squeel...

He always kills his legs. Things must be 30 inches around. Great job Rob.

rob_in_korea
09-03-08, 7:56 pm
Great look leg day Rob. Another thing you might try is chariot drags. You have the person who is add resistance to the harness sit on a square of carpet. The carpet adds a ton of friction and drag, the change in angle changes the burn also. -T.

Thanks T. Those chariot drags sound like a great idea.


X2 on the legday!
And those chariot drags sound like great fun, although i am pretty certain they will make you squeel...

Thanks Thrawn.


He always kills his legs. Things must be 30 inches around. Great job Rob.

Thanks sly. I haven't hit 30 inches yet, I think I am around 27 something. I'll have to measure again soon.

-Rob

rob_in_korea
09-05-08, 7:34 am
I had an awesome Back and Shoulder workout today. My left shoulder started acting up again during pullups so I may have to lay off the pullups for a while.

Back (10sets)
Close Neutral Grip Lat Pulldown: 120x12, 160x12, 220x6, 100x40
Pullup-ss-Standing Single Arm High Cable Row: 12(using 80lbs of assistance)-ss-100x10, 10(using 65lbs of assistance)-ss-100x10, 10(using 65lbs of assistance)-ss-100x10

Shoulders (14 sets) and Traps (8 sets)
Standing Barbell Overhead Press: 95x10, 115x8, 135x4
HS Overhead Press: 90x25, 140x15, 180x8
Standing DB Lateral Raise-ss-Seated Bent Over DB Lateral Raise: 25x10-ss-30x10, 35x10-ss-35x10, 40x10-ss-35x10, 45x8-ss-35x10
DB Shrug(holding DB's at sides)-ss-DB Shrug(holding DB's in front): 70x10-ss-60x10, 90x10-ss-60x10, 110x10-ss-60x10, 120x10-ss-60x10

120's are the heaviest DB's this gym has otherwise I would have gone up a bit more on the last set of shrugs. Tomorrow will be Chest and Arms...

-Rob

rob_in_korea
09-06-08, 4:20 am
I had a great Chest and Arm workout today.

Chest (12 sets)
Incline DB Flye-ss-Flat DB Bench Press: 25x12-ss-65x12, 25x15-ss-75x8, 25x20-ss-85x6
Cable Crossover-ss-Incline Barbell Bench Press: 30x12-ss-115x12, 40x15-ss-115x12, 50x20-ss-115x10

Biceps and Forearms (9 sets)
EZ Preacher Curl (narrow grip): 70x10, 80x10, 100x10
DB Hammer Curl-ss-High Cable Curl: 25x12-ss-50x12, 30x12-ss-50x12, 50x8-ss-30x30

Triceps (12 sets)
Decline Close Grip Bench Press: 135x12, 185x10, 225x6
Reverse Grip Straight Bar Extension-ss-DB Kickback: 70x12-ss-25x12, 80x15-ss-25x12, 100x20-ss-25x12
Dips: 25. 25, 15<---I didn't have a belt so I just did all sets till failure.

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

-Rob

Thrawn
09-06-08, 5:55 am
Consistent as fuck in your workouts, Rob. Respect for that. You got your goals and what you need to do for them crystalclear.

Themostocles
09-06-08, 11:38 pm
A couple of awesome w/o's. Even with 120s DBs being your limit, I am sure you an find something to crank the intensity up. -T.

J Wong
09-07-08, 1:31 am
I had a great Chest and Arm workout today.

Chest (12 sets)
Incline DB Flye-ss-Flat DB Bench Press: 25x12-ss-65x12, 25x15-ss-75x8, 25x20-ss-85x6
Cable Crossover-ss-Incline Barbell Bench Press: 30x12-ss-115x12, 40x15-ss-115x12, 50x20-ss-115x10

Biceps and Forearms (9 sets)
EZ Preacher Curl (narrow grip): 70x10, 80x10, 100x10
DB Hammer Curl-ss-High Cable Curl: 25x12-ss-50x12, 30x12-ss-50x12, 50x8-ss-30x30

Triceps (12 sets)
Decline Close Grip Bench Press: 135x12, 185x10, 225x6
Reverse Grip Straight Bar Extension-ss-DB Kickback: 70x12-ss-25x12, 80x15-ss-25x12, 100x20-ss-25x12
Dips: 25. 25, 15<---I didn't have a belt so I just did all sets till failure.

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

-Rob


Superset much? Damn, nice workout bro.

rob_in_korea
09-08-08, 7:16 am
Thanks guys. I had an intense Back and Shoulder workout. PR in reps on Barbell Row and Deadlift.

Back (15 sets)
Barbell Row-ss-HS Row (close neutral grip): 135x12-ss-140x12, 185x12-ss-140x12, 275x10(PR)-ss-140x12, 135x35-ss-140x12
DB Row: 80x15, 95x12, 110x10
Deadlift: 225x10, 275x6<--grip gave out so put on straps for the next two sets-315x10(PR), 365x5(PR)

Shoulders (21 sets)
Front Raise-ss-Upright Row-ss-Behind the Neck Press-ss-Shoulder Press (using an EZ Curl Bar): 50x10-ss-50x10-ss-50x10-ss-50x10, 50x10-ss-50x10-ss-50x10-ss-50x10, 50x10-ss-50x10-ss-50x10-ss-50x10
Standing Single Arm DB Lateral Raise-ss-DB Lateral Raise: 55x6-ss-15x15, 55x6-ss-15x15, 55x6-ss-20x15
Single Arm Bent Over DB Lateral Raise: 40x10, 50x10, 60x10

Finished off with a 10 min Ab routine. Tomorrow will start my 16-18 hours workday for the next 7-10 days. I should be able to do Chest and Arms tomorrow morning...after that I am not sure when I'll be able to get to the gym but I'll try to get in there and knock out some quick workouts. I may not be able to post again for a little while......

-Rob

rob_in_korea
09-09-08, 1:24 am
Had to a chance to get in a quick Chest and Arm workout this morning.

*=spotter was used on some reps
Chest (12 sets)
Flat Barbell Bench Press: 135x10, 185x10, 225x6*
Incline DB Bench Press-ss-Incline DB Flye: 55x10-ss-20x12, 65x8-ss-20x12, 75x6*-ss-20x15
Decline Barbell Bench Press: 135x15, 185x10, 135x25

Biceps (7 sets)
Incline Bench DB Curl-ss-Reverse EZ Curl: 35x10-ss-40x12, 35x8-ss-40x12, 35x8-ss-40x12
EZ Cable Curl: 60x20-drop set(ds)-40x15

Triceps (7 sets)
Rope Extension-ss-Single Arm DB Overhead Extension: 80x10-ss-20x10, 110x10-ss-20x10, 140x8-ss-20x10
Straight Bar Extension: 100x25-ds-70x20

Tomorrow should be Legs but I may have to work all night tonight so we'll see what happens. It also looks like the longer hours schedule may last more than 10 days. I'll keep you guys posted.

-Rob

Themostocles
09-09-08, 1:51 am
HOpe your longer shifts will only last the allotted time, cause I know how those kind of hours suck. Congrats on your PRs, you a fucking beast Rob. Great chest and arms w/o, quick but looked intense. T.

Thrawn
09-09-08, 4:29 am
Well done, Rob! Congrats on the PR's!

simpleguy
09-09-08, 6:53 am
Had to a chance to get in a quick Chest and Arm workout this morning.

*=spotter was used on some reps
Chest (12 sets)
Flat Barbell Bench Press: 135x10, 185x10, 225x6*
Incline DB Bench Press-ss-Incline DB Flye: 55x10-ss-20x12, 65x8-ss-20x12, 75x6*-ss-20x15
Decline Barbell Bench Press: 135x15, 185x10, 135x25

Biceps (7 sets)
Incline Bench DB Curl-ss-Reverse EZ Curl: 35x10-ss-40x12, 35x8-ss-40x12, 35x8-ss-40x12
EZ Cable Curl: 60x20-drop set(ds)-40x15

Triceps (7 sets)
Rope Extension-ss-Single Arm DB Overhead Extension: 80x10-ss-20x10, 110x10-ss-20x10, 140x8-ss-20x10
Straight Bar Extension: 100x25-ds-70x20

Tomorrow should be Legs but I may have to work all night tonight so we'll see what happens. It also looks like the longer hours schedule may last more than 10 days. I'll keep you guys posted.

-Rob

a hell of a workout bro... spotters are great to get that touch on the bar for some extra reps

rob_in_korea
09-12-08, 1:43 am
Thanks everyone. I just wanted to stop by before I head in for another exciting shift. I switched to nights (3:30pm-7:30am) so I feel a bit out of it. For the weekend I may switch to a 12 hour shift so I should be able to hit Legs Saturday afternoon. It will most likely be a quick 30 minute workout.

-Rob

jonnydunz
09-13-08, 9:26 pm
man those are some long hours. i do 12hrs man and then i go to school after i get off work. busy busy busy is the order for the day. i know that you will continue to get your workouts in bro. take care man and keep on doing the thing. peace.

Lethal_Banana
09-16-08, 10:46 am
Man, I don't know what to be more scared of, your long hours at work or those crushing weights you are throwing around :D

Keep up the great work!

Cheers,
LB

rob_in_korea
09-16-08, 1:19 pm
Thanks jonny and LB. I finished up my night shifts last night and I am now back to working regular 8 hour days.

I managed to get in Legs the other day but I have a funny story to share. Carlos and I were on our last set of squats and a guy comes over to give us some advice. He was a nice guy and he meant well so I didn't get upset with him but he wanted to give us squat advice-now this guy was probably 6'3" and weighed maybe 190lbs. He gave Carlos some advice, which is the same thing I've been telling him and then he says to me "Your form is great but I think you are coming up with too much power, I don't think you are feeling it in your Legs". I should have shown him the stretch marks all over my quads. So much for exploding out of the hole, imagine if he saw me doing jumping squats. My point here is I only give advice to somebody if they are in immediate danger or ask for it. If this guy had tree trunks for legs or if I saw him squatting some heavy ass weight I wouldn't mind the advice. I just thanked him and went on with the rest of my Leg routine.

Anyway, I had a solid Back and Shoulder workout today.

Back (10 sets)
Pullups: 12(using 80lbs assistance), 10, 10
HS Front Lat Pulldown-ss-HS Row (close neutral grip): 140x12-ss-270x10, 200x12-ss-320x6, 300x4-ss-180x12
Barbell Row: 135x30

Shoulders and Traps (24 sets)
Hammer Strength Shoulder Press: 90x15, 140x12, 190x8, 90x25
Arnold Press-ss-Standing DB Lateral Raise: 35x12-ss-25x10, 35x12-ss-25x10, 35x12-ss-25x10
Reverse Cable Flye-ss-Bent Over DB Lateral Raise: 20x12-ss-25x10, 30x10-ss-25x10, 30x10-ss-25x10
Barbell Shrug-ss-DB Shrug: 225x12-ss-75x10, 275x10-ss-75x10, 315x8-ss-75x10, 405x4-ss-75x10

I am not sure what tomorrow's workout will be because my schedule is slightly off but it will either be Legs or Chest and Arms.

-Rob

J Wong
09-16-08, 4:30 pm
Some solid looking workouts bro!

Lethal_Banana
09-16-08, 5:10 pm
Mmmm, nice rows Rob! And that squat story was funny. Too slow... hahaha!

Cheers,
LB

Themostocles
09-16-08, 11:30 pm
Damn that is alot of reps on those rows. Great looking w/o. Keeping adding those stretch marks. -T.

rob_in_korea
09-17-08, 7:34 am
Thanks guys. I had a great Chest and Arm day today. PR in reps on Flat DB Bench and PR in weight on DB curls.

Chest (12 sets)
Incline DB Bench Press-ss-Incline DB Flye: 50x10-ss-25x12, 60x10-ss-25x12, 70x10-ss-25x12
Flat DB Bench Press: 70x6, 80x6, 90x5(PR)-ds-50x12
DB Pullover: 50x12, 60x12, 70x12

Biceps (10 sets)
Standing DB Curl: 40x10, 50x8, 60x6(PR)
Reverse Grip EZ Preacher Curl-ss-EZ Preacher Curl (narrow grip): 40x12-ss-60x12, 50x12-ss-70x12, 60x10-ss-80x10
Standing EZ Curl (wide grip): 50x30

Triceps (10 sets)
Decline Skullcrusher: 50x15, 70x15, 70x15
Rope Pulldown-ss-Single Arm DB Overhead Extension: 90x10-ss-30x6, 120x10-ss-20x10, 150x6-ss-20x10
Rope Pulldown: 70x25

Tomorrow or Friday will be Legs depending on my work schedule.

-Rob

Lethal_Banana
09-17-08, 8:38 am
Thanks guys. I had a great Chest and Arm day today. PR in reps on Flat DB Bench and PR in weight on DB curls.

Chest (12 sets)
Incline DB Bench Press-ss-Incline DB Flye: 50x10-ss-25x12, 60x10-ss-25x12, 70x10-ss-25x12
Flat DB Bench Press: 70x6, 80x6, 90x5(PR)-ds-50x12
DB Pullover: 50x12, 60x12, 70x12

Biceps (10 sets)
Standing DB Curl: 40x10, 50x8, 60x6(PR)
Reverse Grip EZ Preacher Curl-ss-EZ Preacher Curl (narrow grip): 40x12-ss-60x12, 50x12-ss-70x12, 60x10-ss-80x10
Standing EZ Curl (wide grip): 50x30

Triceps (10 sets)
Decline Skullcrusher: 50x15, 70x15, 70x15
Rope Pulldown-ss-Single Arm DB Overhead Extension: 90x10-ss-30x6, 120x10-ss-20x10, 150x6-ss-20x10
Rope Pulldown: 70x25

Tomorrow or Friday will be Legs depending on my work schedule.

-Rob

Yeah, that ss with flyes is my favorite combo of all time :D Can never get enough of either movement.

Man, I'd never have the guts to try decline skullcrusher. My gym doesn't have any decline benches either :D

Awesome work man, keep it up or I will spank you!

Cheers,
LB

Thrawn
09-17-08, 3:35 pm
Excellent Rob!! Congrats on the PR's, brother!!

Themostocles
09-17-08, 11:05 pm
I am not sure how we ended up at spanking, but I guess whatever motivates you lol. Great w/o Rob, loving the supersets and the intensity. You are really getting some strong arms, any stretch marks there yet? Hows the diet? -T.

rob_in_korea
09-18-08, 1:32 am
Yeah, that ss with flyes is my favorite combo of all time :D Can never get enough of either movement.

Man, I'd never have the guts to try decline skullcrusher. My gym doesn't have any decline benches either :D

Awesome work man, keep it up or I will spank you!

Cheers,
LB

Thanks LB. My wife is the only one allowed to spank me so you'll have to ask her first..lol...but I don't need to worry because I'll keep up the hard work.


Excellent Rob!! Congrats on the PR's, brother!!

Thanks Thrawn.


I am not sure how we ended up at spanking, but I guess whatever motivates you lol. Great w/o Rob, loving the supersets and the intensity. You are really getting some strong arms, any stretch marks there yet? Hows the diet? -T.

Thanks T. I've had stretch marks on my right arm area where the chest and shoulder come together but now it is going down my bicep and a similar stretch mark is also happening on my left arm as well. My diet is fairly clean---oatmeal, beef, chicken, fish, rice etc...I don't really have a cheat day but I'll trow in a cheat meal from time to time. I am still on a slow bulk hoping to get to about 240 or so and after that I will cut. I don't do much cardio right now so I think my bodyfat is around 15%.
I'll try to get some photos up soon, I took one of my back last week before I started my crazy schedule. I lost a few pounds last week, I figure I should have it back on in a week or so. I'll take some front, back, side etc... shots soon and get them up.

I'll be hitting Legs in a few hours.

-Rob

Carpe Diem P.T
09-18-08, 2:13 am
looking forward to seeing these pics. whats your diet consist of. i cant remember?

rob_in_korea
09-18-08, 6:30 am
Thanks Carpe. I'll have to find the camera and upload the back pic later tonight. My diet is fairly clean-oatmeal, rice, beef, fish, chicken with occasional cheat meals thrown in but I am still bulking so I am not ready to step on stage by any means.

Well I received some bad news today. It's fairly complicated as it deals with US contractors and government employees working in Korea. Basically I had certain rights and benefits for the past five years over here but now they want to take them away due to some office personnel change and how they interpret the law.
This means that I will have to pay $30,000 worth of tax on my car if I don't sell it in 90 days (keep in mind that the original price of the car was $42,000). I can't use facilities on base anymore, which means I have to exclusively shop in Korea where everything is more expensive (this also includes ordering supplements because they are regulated differently in Korea)....although I am pretty sure I can still use the gym on base.
I also have to pay Korean taxes although I could ultimately lose my job if my company doesn't set up according to some Korean law. It's feels strange knowing that I worked 10 years for the US government (5 as a soldier, 5 as a contractor) and now they want to leave me hanging (actually it's not just me there are a lot of people affected by this).
Oh well...shit happens I guess. We may have found an investor for our gym, I should know more by the end of this weekend.

Anyway aside from all that bullshit I had a great Leg workout today. PR on reps and weight on front squats.

Legs (26 sets)
Front Squat: 95x10, 115x10, 135x10(PR), 185x2(PR)
HS Iso-Lateral Leg Press (weight per leg listed)-ss-Sumo Squat: 90x12-ss-95x10, 190x10-ss-95x10, 190x10-ss-95x10
Nautilus Leg Extension: 125x15, 140x15, 170x20
Nautilus Prone Leg Curl: 110x15, 130x15, 150x20
Nautilus Hip Abduction: 80x15, 110x20, 140x25
Nautilus Hip Adduction: 80x15, 110x20, 125x25
I finished up with 4 sets of Calfs on the seated calf machine.

Tomorrow is an off day and Saturday may be Back and Shoulders depending on when my other workout partner can rejoin our routine.....

-Rob

Themostocles
09-18-08, 6:36 am
That sounds like you are getting a shitty deal. Is it set in stone yet? So are you trying to set a gym up over there? I have heard you mention it a couple of times. Details? Great looking w/o Rob, congrats on the PRs. -T.

rob_in_korea
09-18-08, 8:28 am
Thanks T. There are ways around everything so nothing is ever set in stone. I have some ideas ranging from letters to the four star to lawyers. I'll keep everyone updated.

My wife and I are in the beginning phases of opening up a gym. We need about one million dollars to get it going. We have an order on hold of about $500,000 worth of Hammer Strength, Lifefitness, Cybex and Irongrip equipment. The other $500,000 is a little over a years worth of operating costs. We are looking for about 8-10,000 square feet of space. We have come close to finding investors numerous times but I think we are getting closer.

-Rob

rob_in_korea
09-18-08, 9:49 am
Here are the three back photos from two weeks ago at a bodyweight of 225lbs:

http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040967.jpg
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040968.jpg
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040969.jpg

Next week I'll try to get front, side and leg shots. Maybe I should take the shots first thing in the morning instead of late at night.

-Rob

sly06
09-18-08, 11:47 am
Here are the three back photos from two weeks ago at a bodyweight of 225lbs:

http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040967.jpg
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040968.jpg
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1040969.jpg

Next week I'll try to get front, side and leg shots. Maybe I should take the shots first thing in the morning instead of late at night.

-Rob

Nice Rob!! Now you better get that gym, because I might get stationed in Korea for a year and I want an awesome place to go.

Lethal_Banana
09-18-08, 11:52 am
Brutal looking back there, my man!

Oh, and that shit with benefits and rights and such sucks big time! The Gov always messes with the good life :)

Cheers,
LB

Themostocles
09-18-08, 12:12 pm
Looking huge Rob. Keep us in the loop on the gym and the job. Best of luck to you. Oh ya, nice tatts! -T.

J Wong
09-18-08, 4:14 pm
Nice wide back. Liking the tats as well! Keep the hard training up!

rob_in_korea
09-18-08, 11:33 pm
Nice Rob!! Now you better get that gym, because I might get stationed in Korea for a year and I want an awesome place to go.

Thanks sly. This gym will be the best place to bust your ass in Korea.


Brutal looking back there, my man!

Oh, and that shit with benefits and rights and such sucks big time! The Gov always messes with the good life :)

Cheers,
LB

Thanks LB. There just trying to keep me down...lol.


Looking huge Rob. Keep us in the loop on the gym and the job. Best of luck to you. Oh ya, nice tatts! -T.

Thanks T.


Nice wide back. Liking the tats as well! Keep the hard training up!

Thanks boom.

-Rob

jonnydunz
09-19-08, 6:46 pm
lookin like you have bee putting on some quality size there bro. keep on hitting it hard and lifting big. whatever you are doing is working man. peace.

rob_in_korea
09-20-08, 2:36 am
Thanks jonny. I had an amazing Back and Shoulder workout today. PR in reps on DB Row and weight on Deads...I pulled 475 today. It took a while to lock out but I got it (I had another workout friend of mine watch to make sure I wasn't bullshitting myself). I think I also hit a PR in reps on DB overhead press.

Back (13 sets)
DB Row-ss-HS Row (wide neutral grip): 75x10-ss-90x15, 90x10-ss-180x15, 115x10(PR)-ss-230x8
Standing Single Arm High Cable Row: 100x10, 120x8, 80x22
Deadlift: 225x6, 295x5, 335x3, 475x1(PR)<--all sets done without straps, last set wore a belt

Shoulders (15 sets)
Seated DB Overhead Press: 40x15, 50x12, 60x12<--possible PR
Standing DB Lateral Raise-ss-DB Front Raise: 20x12-ss-20x12, 25x12-ss-20x12, 25x12-ss-20x12
EZ Curl Bar Upright Row: 80x12, 80x12, 50x20
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12

I went with lower reps on deads today because it was a heavy deadlift day. Tomorrow and possibly Monday will be off days so I can get back to my regular schedule. Chest and Arms are up next...

-Rob

Themostocles
09-20-08, 2:52 am
Amazing work on the deadlift, massive weight Rob. Congrats on the row also. Great work. -T.

Lethal_Banana
09-20-08, 2:56 am
Wow man! That's some huge weight on the deadlift! Congrats!

Cheers,
LB

rob_in_korea
09-23-08, 5:52 am
Thanks guys. Hopefully I can pull 495 before the end of the year. I had a great Chest and Arm workout today.

Chest (14 sets)
Incline Barbell Bench-ss-Incline DB Flye: 115x10-ss-25x12, 135x10-ss-25x12, 155x10-ss-25x12, 135x18-ss-25x12
Flat Barbell Bench-ss-Flat DB Pullover and Flye(take the DB's do a pullover and swing it around into a flye): 135x10-ss-25x10, 135x12-ss-25x10, 135x15-ss-25x10

Biceps (7 sets)
Standing Wide Grip EZ Curl-ss-DB Hammer Curl: 60x10-ss-25x10, 80x10-ss-25x10, 100x10-ss-25x10
21's: 1 set with 50lb EZ Curl Bar

Triceps (7 sets)
Overhead Rope Extension (from low pulley)-ss-Single Arm Reverse Grip Extension: 80x10-ss-40x10, 100x8-ss-40x10, 120x6-ss-40x10
Single Arm Rope Kickback: 40x15

Tomorrow will be Legs....

-Rob

Themostocles
09-23-08, 5:58 am
Great w/o. That flat bench-fly-pullover superset sounds brutal. Looks like your whole upper body would be pumped after that. -T.

rob_in_korea
09-24-08, 7:49 am
Thanks T. I had a great Leg workout today.

Legs (32 sets)
Squat: 135x10, 185x6, 225x6, 135x20
HS Iso-Lateral Leg Press(weight per leg listed)-ss-Stiff Legged Deadlift: 100x15-ss-135x10, 145x15-ss-135x10, 215x15-ss-185x10, 300x8
Nautilus Leg Extension: 110x12, 140x15, 185x12
Nautilus Hip Abduction: 80x12, 110x20, 140x20
Nautilus Hip Adduction: 80x12, 110x20, 140x20
Nautilus Prone Leg Curl: 100x12, 120x15, 160x12
Finished up with 9 sets (3 giant sets) of Calves....

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

-Rob

sly06
09-24-08, 10:42 am
Nice workouts Rob!!! Killin it as usual. I still haven't heard anything on me going to Korea. Once I do I will let you know.

rob_in_korea
09-24-08, 8:00 pm
Thanks sly. The two main Air Force bases over here, Osan and Kunsan, have good gyms. Although Kunsan is about 3-4 hours from Seoul...Osan is about an hour away (usually.. sometimes it takes two hours).

-Rob

Themostocles
09-24-08, 10:31 pm
Just out of curiosity, why do use so many machines on leg day? -T.

Firedrake
09-25-08, 12:19 am
Thanks T. I had a great Leg workout today.

Legs (32 sets)
Squat: 135x10, 185x6, 225x6, 135x20
HS Iso-Lateral Leg Press(weight per leg listed)-ss-Stiff Legged Deadlift: 100x15-ss-135x10, 145x15-ss-135x10, 215x15-ss-185x10, 300x8
Nautilus Leg Extension: 110x12, 140x15, 185x12
Nautilus Hip Abduction: 80x12, 110x20, 140x20
Nautilus Hip Adduction: 80x12, 110x20, 140x20
Nautilus Prone Leg Curl: 100x12, 120x15, 160x12
Finished up with 9 sets (3 giant sets) of Calves....

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

-Rob

Nice leg work -- I'm glad to see that you've got better gyms overseas at bases than when I was stationed overseas back in the 70s.

'drake

rob_in_korea
09-25-08, 2:07 am
Just out of curiosity, why do use so many machines on leg day? -T.

I feel it really hits the legs from every angle possible T (especially from a bodybuilding perspective). Sometimes I'll throw in more free weight exercises if I'm in the mood.


Nice leg work -- I'm glad to see that you've got better gyms overseas at bases than when I was stationed overseas back in the 70s.

'drake

Thanks drake. I am sure a ton has changed on overseas bases since the 70s.

-Rob

Thrawn
09-25-08, 4:57 am
Just a small catchup since my trip to Denmark!
Workouts are nothing less then outstanding, Rob. And you got some back, brother! A great reward for all your blood and dedication!!

rob_in_korea
09-26-08, 3:39 am
Thanks Thrawn. I had a great Back and Shoulder workout today. PR in weight on T-Bar Row.

Back (12 sets)
Pullups: 12(with 80lbs assistance), 10, 10
Wide Parallel Grip Lat Pulldown: 130x10, 170x10, 100x20
T-Bar Row-ss-HS DY Row: 2 platesx10-ss-90x10, 3 platesx10-ss-90x10, 5 platesx5(PR)-ss-140x10

Shoulders and Traps (24 sets)
Standing Barbell Overhead Press: 95x10, 115x10, 135x5
HS Shoulder Press: 90x15, 230x1-ds-180x6, 90x35
Standing DB Lateral Raise-ss-Seated DB Bentover Lateral Raise: 25x12-ss-25x12, 25x12-ss-25x12, 25x12-ss-25x12
Reverse Cable Flye-ss-Standing Single Arm DB Lateral Raise: 20x12-ss-50x6, 20x12-ss-50x6, 30x12-ss-50x6
Standing DB Shrug (held to the sides)-ss-Standing DB Shrug (held to the front): 90x10-ss-65x10, 120x10-ss-65x10, 120x10-ss-65x10

Tomorrow will be Chest and Arms...

-Rob

Themostocles
09-26-08, 3:45 am
Strong ass day Rob, big weight on the Tbar and HS shoulder press. -T.

sly06
09-26-08, 9:57 am
Strong ass day Rob, big weight on the Tbar and HS shoulder press. -T.


I agree with Seth here Rob. Strong and very effective day.

rob_in_korea
09-27-08, 5:28 am
Thanks guys. I couldn't make it to the gym today so tomorrow will be Chest and Arms. By the way, I met my bodybuilder friend the other day. He is starting his cut next week for a competition in New Zealand in April. He currently weighs 275lbs, he is one big ass dude.

-Rob

rob_in_korea
09-28-08, 7:40 am
I had a solid Chest and Arm workout today. I decided to switch it up and use some machines today.

Chest (12 sets)
Nautilus Incline Press: 125x10, 155x10, 170x8
Nautilus Pec Flye-ss-Nautilus Incline Press (neutral grip): 65x12-ss-125x6, 65x12-ss-95x10, 95x10-ss-95x10
Cable Crossover: 50x15, 60x15, 40x22

Biceps (10 sets)
Nautilus Preacher Curl: 100x10, 130x10, 160x10
Standing DB Curl-ss-Hammer Curl: 35x10-ss-35x10, 40x8-ss-40x8, 50x5-ss-50x5
Standing Cable Double Bicep Curl: 40x20

Triceps (12 sets)
Skullcrusher: 70x10, 70x10, 80x10
Standing Single Arm DB Overhead Extension-ss-DB Kickback: 25x10-ss-25x10, 30x8-ss-30x10, 30x8-ss-30x10
Dips: 10(with a 45lb plate hanging), 10(with a 45lb plate hanging), 18

Tomorrow will be Back and Shoulders....

-Rob

Themostocles
09-28-08, 3:12 pm
Solid day Rob, a change up is always good. Kinda did the same thing today, can really activate certain muscles more. Great numbers with your superset madness. -T.

simpleguy
09-28-08, 11:42 pm
I had a solid Chest and Arm workout today. I decided to switch it up and use some machines today.

Chest (12 sets)
Nautilus Incline Press: 125x10, 155x10, 170x8
Nautilus Pec Flye-ss-Nautilus Incline Press (neutral grip): 65x12-ss-125x6, 65x12-ss-95x10, 95x10-ss-95x10
Cable Crossover: 50x15, 60x15, 40x22

Biceps (10 sets)
Nautilus Preacher Curl: 100x10, 130x10, 160x10
Standing DB Curl-ss-Hammer Curl: 35x10-ss-35x10, 40x8-ss-40x8, 50x5-ss-50x5
Standing Cable Double Bicep Curl: 40x20

Triceps (12 sets)
Skullcrusher: 70x10, 70x10, 80x10
Standing Single Arm DB Overhead Extension-ss-DB Kickback: 25x10-ss-25x10, 30x8-ss-30x10, 30x8-ss-30x10
Dips: 10(with a 45lb plate hanging), 10(with a 45lb plate hanging), 18

Tomorrow will be Back and Shoulders....

-Rob


looking good Rob, great workout

rob_in_korea
09-29-08, 5:51 am
Thanks guys. I had an outstanding Back and Shoulder workout today. PR in reps on Barbell Row and Deads, possibly in DB Overhead press and Upright Row as well.

Back (14 sets)
Barbell Row: 185x10, 225x10, 315x6(PR), 185x18(PR)
Seated Single Arm Low Cable Row-ss-Standing Single Arm High Cable Row: 120x10-ss-70x10, 140x10-ss-80x10, 190x8-ss-90x10
Deadlift: 225x10, 275x7, 315x10(with straps), 385x4(PR)(with straps)

Shoulders (12 sets)
Seated DB Overhead Press-ss-Seated DB Lateral Raise: 40x15-ss-20x12, 40x20-ss-20x12, 40x25(PR)-ss-20x12
DB Front Raise: 20x10, 35x8, 20x15
Barbell Upright Row: 115x10, 135x6, 155x5(PR)

I am thinking of switching up my routine soon, going back to one body part a week for a month or so. Tomorrow is an off day and Wednesday will be Chest and Arms...

-Rob

Themostocles
09-29-08, 5:55 am
Those are some massive BB rows Rob, and a ton of reps on those OHP's. This split has really seemed to work for you. -T.

rob_in_korea
10-01-08, 8:01 am
Thanks T. I am fairly surprised at my strength gains on this routine but I think I'll switch it up for a month, maybe do a low rep routine because I have never done it.

I had a great Chest and Arm workout today.

Chest (13 sets)
Incline Barbell Bench Press: 135x12, 155x10, 185x6, 135x15
Flat DB Bench Press-ss-Incline DB Flye: 70x10-ss-25x10, 70x10-ss-25x10, 70x10-ss-25x10
Incline DB Bench Press: 40x15, 40x15, 40x15

Biceps (9 sets)
Standing DB Curl: 35x12, 45x10, 55x5
Standing Cable EZ Curl-ss-Reverse Grip Cable EZ Curl: 60x12-ss-50x12, 80x12-ss-70x12, 50x20-ss-40x20

Triceps (9 sets)
Rope Pulldown-ss-Reverse Grip Straight Bar Pulldown-ss-Standing Single Arm DB Overhead Extension: 80x12-ss-50x12-ss-20x12, 100x10-ss-70x10-ss-20x8, 60x25-ss-30x25-ss-20x6

Due to my work schedule I won't be able to hit Legs tomorrow so I'll do them on Friday.

-Rob

Thrawn
10-01-08, 8:07 am
Man, are you blasting it out or what?? Great workouts and BIG ASS weights, Rob! Remarkable, brother!

Themostocles
10-01-08, 8:28 am
Looking good as usual Rob. Enjoy the extra day of recovery. -T.

rob_in_korea
10-03-08, 9:33 am
Thanks Thrawn and T. I had a great Leg workout today.

Legs (22 sets)
Nautilus Leg Extension(feet together): 95x15, 125x15, 155x15
Half Squat: 135x15, 225x15, 315x15, 405x15
Squat: 135x10, 185x8, 135x15
HS V-Squat(including start weight)-ss-Sumo Squat: 120x12-ss-95x10, 190x12-ss-95x10, 210x10-ss-95x10
Nautilus Prone Leg Curl (feet together): 100x15, 120x15, 140x15
Finished off with 3 sets of calf work.

Tomorrow is an off day and Sunday will be Back and Shoulders.

-Rob

Thrawn
10-03-08, 10:38 am
Good work, Rob! Enjoy the rest and eat up!! =))

rob_in_korea
10-05-08, 7:42 am
Thanks Thrawn. I had a solid Back and Shoulder workout today. PR in reps on barbell shrug.

Back (12 sets)
Pullups: 12(with 80lbs assistance), 12, 12
Standing Parallel to HS Front Lat Pulldown Single Arm Pulldown-ss-HS Front Lat Pulldown: 45x12-ss-90x12, 70x10-ss-140x12, 35x20-ss-70x25
HS Row (wide neutral grip): 180x10, 270x8, 360x4

Shoulders and Traps (23 sets)
Smith Machine Behind the Neck Press: 65x15, 105x10, 155x5
HS Shoulder Press-ss-DB Lateral Raise: 90x12-ss-20x15, 140x12-ss-20x15, 180x12-ss-20x15, 90x30-ss-20x20
Standing Reverse Cable Flye-ss-Seated Bent Over DB Lateral Raise: 20x12-ss-25x12, 30x10-ss-25x12, 40x8-ss-25x12
Barbell Shrug-ss-DB Shrug: 225x10-ss-70x10, 315x10-ss-70x10, 405x8(PR)-ss-70x10

Tomorrow will be Chest and Arms...

-Rob

Themostocles
10-05-08, 3:16 pm
Damn, that is a huge PR. Do you shrug double over, or over under? -T.

rob_in_korea
10-05-08, 7:42 pm
Thanks T. I do double over and I generally use straps.

-Rob

rob_in_korea
10-06-08, 5:47 am
I had a great Chest and Arm workout today. I focused more on Biceps today...

Chest (12 sets)
Cable Crossover: 40x12, 50x12, 60x12
Low to High Cable Crossover: 30x12, 40x12, 50x12
Incline Barbell Bench Press-ss-Incline DB Flye: 135x10-ss-30x10, 155x10-ss-30x10, 205x4*-ds-135x6-ss-30x10
*spotter assisted

Biceps (14 sets)
Wide Grip Barbell Curl: 65x10, 95x10, 135x6
Narrow Grip EZ Preacher Curl-ss-DB Hammer Curl: 70x12-ss-30x10, 70x15-ss-30x10, 70x18-ss-30x10
Seated DB Concentration Curl: 20x12, 25x10, 30x8
21's (wide grip): 50<--felt light so I did another set with 70

Triceps (10 sets)
Flat Close Grip Bench Press: 135x15, 185x10, 135x22
DB Overhead Extension-ss-Single Arm DB Overhead Extension: 55x10-ss-20x10, 55x10-ss-20x10, 70x8-ss-25x8
Rope Pulldown: 80x30

I'll go back to doing each body part once a week starting with Back on Thursday. The first week will just be a regular routine, keeping reps in the 8-12 range. After that I am still not sure on what I'll be doing (strength, high reps, slow reps etc....) I made some good progress on this routine however, I think my tendons have paid a price. Tomorrow will be Legs.....

-Rob

Themostocles
10-06-08, 6:02 am
Damn thats a strong incline. You thought about taking a week off before starting your new split? If your tendons are hurting it might be a good idea before it gets worse. -T.

sly06
10-06-08, 2:32 pm
Strong, very strong workouts Rob!! Keep it up my friend.

rob_in_korea
10-07-08, 5:12 am
Thanks guys. I think that is good advice T. I'll take the next few days off and restart on Monday. I am feeling very run down right now but I still managed to get a solid Leg workout in.

Legs (21 sets)
Nautilus Leg Extension: 110x15, 140x15, 170x15
HS Iso-Lateral Leg Press (weight per leg listed): 80x12, 180x12, 215x10, 285x8
Front Squat: 135x8, 155x6, 115x12, 95x12
Stiff Legged Deadlift: 135x12, 185x10, 225x8
Nautilus Prone Leg Curl: 100x15, 120x15, 140x15
Finished off with 4 sets of Calf work.

I'll start up with Back next Monday.

-Rob

Themostocles
10-07-08, 5:30 am
Great job Rob. Enjoy the rest, it will do you good. -T.

rob_in_korea
10-09-08, 1:59 am
Thanks T. Well it looks like I've come down with the flu, evidently it's going around over here. A fellow animal, hamhock, just got over pneumonia. As for me, I feel a little better today and I still plan on starting back up on Monday.

-Rob

Themostocles
10-09-08, 2:05 am
Thanks T. Well it looks like I've come down with the flu, evidently it's going around over here. A fellow animal, hamhock, just got over pneumonia. As for me, I feel a little better today and I still plan on starting back up on Monday.

-Rob

Well keep on feeling better bro. Best wishes. -T.

Thrawn
10-09-08, 9:00 am
Sorry to hear about the flu, Rob. I KNOW what kind of bitch that is, got a nasty one myself too! Hope you feel better soon!

simpleguy
10-09-08, 11:05 am
hope you feel better bro, rest up and you'll be back soon

jonnydunz
10-09-08, 1:43 pm
damn man sorry to hear about you getting the flu. look forward to your return man. you are doing well man and i know that you dont need any set backs in your program. thanks for stopping by too man. peace.

rob_in_korea
10-10-08, 1:24 am
Thanks everyone. I still feel really tired but other than that I am feeling better. It's kind of funny because a few days before that Leg workout I was feeling off but I ignored it. I am trying to keep my food intake high (especially protein) so I don't lose too much muscle.
I'll be back at it soon enough....

-Rob

rob_in_korea
10-14-08, 3:34 am
Just another quick update. Went to the doctor yesterday and it appears that my intestines were inflamed(possibly due to the flu) so he gave me some medicine to clear things up. I will start up again either tomorrow or Thursday with a light Back workout.

-Rob