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Themostocles
10-14-08, 3:37 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

Thats no good Rob, hope the medicine takes care of it. -T.

jonnydunz
10-15-08, 9:41 pm
hope that you are feeling all better man and that you are able to get back into the gym like you want to. i have a question about what kind of work you do again over their man. do you work for the DOD and if you do, whats the best way to go about finding out about jobs over there in Korea.peace.

rob_in_korea
10-16-08, 4:05 am
Thanks T. Jonny, I am a DOD contractor which means I work for a private company that has contracts with various government agencies. Finding jobs over here depends on what you want to do, for example contract work or do you want to be an actual government employee (usually a GS[general schedule] position)? I'll send you a PM soon with a breakdown of both.

I decided to hit up the gym today, I am not 100% better yet but I wanted to get a workout in. I had a solid Back workout....I wasn't really concerned with weight or reps I was just trying to get back into the swing of things.

Back(16 sets)
Wide Grip Lat Pulldown: 130x12, 150x10, 170x8
Close Neutral Grip Lat Pulldown: 120x12, 140x10, 160x8
DB Row: 80x12, 90x10, 100x8
Overhand Grip Barbell Row: 135x12, 135x12, 185x12
Deadlift(no straps): 225x10, 225x10, 315x5, 315x5

Unfortunately I have to take the next two days off because I have some stuff going on. Sunday will be Shoulders....

-Rob

Themostocles
10-16-08, 4:10 am
Still a good day considering. Enjoy the extra couple days of rest, if you can. Maybe you will be 100% by the time shoulder day is here. -T.

rob_in_korea
10-19-08, 8:00 am
Thanks T, I am feeling better now. I had a solid Shoulder workout today.

Shoulders, Traps and Rear Delts (17 sets)

Seated DB Overhead Press: 40x12, 50x10, 60x8, 60x8
Standing DB Lateral Raise: 20x12, 20x12, 20x12
EZ Curl Bar Front Raise: 40x12, 40x12, 40x12
Barbell Shrug: 225x12, 225x12, 275x12, 275x12
Seated Bent Over DB Lateral Raise: 25x12, 25x12, 25x12

Tomorrow will be Arms....

-Rob

Themostocles
10-19-08, 9:26 am
Tomorrow will be Arms....


It always sounds so ominous when you put it like that lol. Like you should be scared or something. Great shoulder day btw, good to see you back in action. How you feeling? -T.

jonnydunz
10-19-08, 4:04 pm
great work that you put in there man. cant wait to see what the arm workout is looking like. again thanks for all of the information man, greatly appreciated. take care man and glad to see that you are feeling good again. peace.

rob_in_korea
10-20-08, 5:44 am
Thanks T and jonny. I am feeling better although today it appears I may have done something to aggravate my left shoulder. It is actually the bicep tendon because my other workout partner had the same problems as me, went to the hospital and they gave him a cortisone injection. He took a break for a few weeks but now it hurts worse than before. I will go back to the same acupuncture place sometime this week to start up treatment. I will continue to workout but I'll try to avoid exercises that hurt it. I still had a good Arm workout though.

Biceps and Forearms (9 sets)
Standing DB Curl: 30x12, 40x10, 50x8
Nautilus Preacher Curl: 95x12, 125x10, 140x8
Reverse Grip EZ Curl: 40x12, 50x10, 50x10

Triceps (9 sets)
Skullcrusher: 60x12, 60x12, 60x12
Rope Pulldown: 80x12, 90x10, 100x8
Reverse Grip Pulldown: 50x12, 60x10, 60x10

Tomorrow will be Legs....

-Rob

Themostocles
10-20-08, 5:49 am
This is going to sound completely counter-intuitive, but it worked for me. I had bicep tendonitis too, but a powerlifter on here told me to do hammer curls every w/o. I really haven't had any pain or problems since I started doing that. -T.

rob_in_korea
10-20-08, 7:09 am
T, Was your tendonitis down low on the bicep or up towards the front of the shoulder (that is where mine is)? The hammer curls actually make sense, I assume I should do light weight. Thanks for the help.

-Rob

Themostocles
10-20-08, 7:13 am
T, Was your tendonitis down low on the bicep or up towards the front of the shoulder (that is where mine is)? The hammer curls actually make sense, I assume I should do light weight. Thanks for the help.

-Rob

Mine was all the way up and down. It started low though, and moved into the shoulder bad when I was benching. I alternate high and low weight from workout to workout. -T.

rob_in_korea
10-20-08, 7:15 am
Thanks T. I'll definitely give it a try.

-Rob

simpleguy
10-20-08, 10:53 am
Thanks T and jonny. I am feeling better although today it appears I may have done something to aggravate my left shoulder. It is actually the bicep tendon because my other workout partner had the same problems as me, went to the hospital and they gave him a cortisone injection. He took a break for a few weeks but now it hurts worse than before. I will go back to the same acupuncture place sometime this week to start up treatment. I will continue to workout but I'll try to avoid exercises that hurt it. I still had a good Arm workout though.

Biceps and Forearms (9 sets)
Standing DB Curl: 30x12, 40x10, 50x8
Nautilus Preacher Curl: 95x12, 125x10, 140x8
Reverse Grip EZ Curl: 40x12, 50x10, 50x10

Triceps (9 sets)
Skullcrusher: 60x12, 60x12, 60x12
Rope Pulldown: 80x12, 90x10, 100x8
Reverse Grip Pulldown: 50x12, 60x10, 60x10

Tomorrow will be Legs....

-Rob

good gun show Rob... I hope it's nothing serious about the bicep tendon... good luck on legs tomorrow

rob_in_korea
10-21-08, 6:18 am
Thanks simpleguy. I am sure my tendon will eventually be ok. I had a good Leg workout today and I did some light hammer curls at the beginning of the workout.

Legs (18 sets)
Squat: 135x12, 155x10, 185x8, 185x8
Hammer Strength Iso-Lateral Leg Press(weight per leg listed): 100x12, 145x12, 190x10, 235x8
Nautilus Leg Extension: 125x12, 140x10, 155x8
Nautilus Prone Leg Curl: 110x12, 120x10, 130x8

Finished up with 4 sets of Calf work. Tomorrow is a rest day and hopefully I'll be able to get over to the acupuncture place in the afternoon. Thursday will be Chest.....

-Rob

Themostocles
10-21-08, 6:20 am
Does that accupuncture stuff really work? Not many places in my area that do it. But then again I live in whitey central lol. Good leg day Rob. -T.

rob_in_korea
10-21-08, 6:33 am
I am definitely now a big believer in acupuncture T. I would have never given it a chance until 2004 when I had a case of food poisoning. I had been to hospitals before on two occasions because of it (in 2000 and 2001 while stationed in Korea) but my coworker talked me into trying it out. Thirty minutes into the acupuncture session I was feeling better and was hungry.

The beginning of this year I had tricep tendonitis and went for 5 or 6 sessions of acupuncture and it worked. However, the place I go to is old school acupuncture. The woman has been doing it there for the past 30 years(and her family did it before her) and she is Chinese-Korean. I figure I'll give it a shot and if it doesn't work I'll go see a sports medicine doctor.

-Rob

sly06
10-21-08, 9:45 am
I am definitely now a big believer in acupuncture T. I would have never given it a chance until 2004 when I had a case of food poisoning. I had been to hospitals before on two occasions because of it (in 2000 and 2001 while stationed in Korea) but my coworker talked me into trying it out. Thirty minutes into the acupuncture session I was feeling better and was hungry.

The beginning of this year I had tricep tendonitis and went for 5 or 6 sessions of acupuncture and it worked. However, the place I go to is old school acupuncture. The woman has been doing it there for the past 30 years(and her family did it before her) and she is Chinese-Korean. I figure I'll give it a shot and if it doesn't work I'll go see a sports medicine doctor.

-Rob


Nice workouts Rob. Let me know how the acupuncture works. Really interested to see your results and ideas on it.

rob_in_korea
10-23-08, 5:32 am
Thanks sly. I went for my first acupuncture session today and it wasn't too bad. The acupuncturist told me I should have come in at the first sign of pain but she says the treatments will work, it just may take a little while. I have to go back tomorrow morning for round 2.
I did a light Chest workout today. I feel the tendon if I go too low on DB Bench and sometimes during Incline DB Flye.

Chest (12 sets)
Incline DB Bench Press: 40x12, 50x12, 60x10
Flat DB Bench Press: 50x12, 60x10, 70x10
Incline DB Flye: 20x12, 20x12, 20x12
Flat DB Flye: 25x12, 25x12, 25x12

Tomorrow will be Back....

-Rob

Themostocles
10-23-08, 5:43 am
Straight forward w/o that will deliver results. Interested in how the acupuncture goes as well. Hope the bicep tendon starts to feel better fast. -T.

sly06
10-23-08, 10:07 am
Solid workout Rob, see you should have listened to your body a long time ago. Just joking bro rest and eat up.

Thrawn
10-23-08, 3:49 pm
Great chestwork, Rob! Work is getting DONE. And i hope the tendon heals up quick!!

rob_in_korea
10-23-08, 11:27 pm
Thanks everyone. I just found out I have to work late tonight so I won't be able to make it to the gym today therefore Back will be tomorrow. I have to go back tomorrow for a third round of acupuncture. Surprisingly my range of motion without pain has increased.

-Rob

rob_in_korea
10-25-08, 9:26 am
I went in for my third acupuncture session and it went well. My range of motion has increased significantly but if I turn my hands palms out and raise my arms up in front of me there is still some pain at the top of the movement. I am supposed to go back early next week if I still feel pain however, due to my work schedule I probably won't make it back there until Wednesday at the earliest.

I had a solid Back workout today.

Back (14 sets)
Lat Pulldown: 120x12, 120x12, 120x12
Barbell Row: 135x12, 135x12, 185x12
HS Row (close parallel grip): 90x12, 180x12, 230x12
DB Row: 90x12
Deadlift: 225x10, 275x5, 315x8*, 365x4* *used straps

Tomorrow will be Shoulders...

-Rob

Themostocles
10-25-08, 1:45 pm
Glad its getting better! Still trying those hammers? Great back day, impressive repping on those deads. -T.

jonnydunz
10-25-08, 11:26 pm
man i hope that your health returns to 100% man. take care of your body and keep training as hard as you can man. peace.

rob_in_korea
10-26-08, 6:09 am
Thanks jonny and T. I am still doing hammer curls and they seem to be helping. I had a good Shoulder workout today, I felt some mild pain at the top point of lateral raises so I just did a lower weight.

Shoulders, Traps and Rear Delts (24 sets)
HS Overhead Press: 90x12, 90x12, 150x12, 180x8
Standing DB Lateral Raise: 20x12, 15x15, 15x15, 15x15
Standing DB Front Raise: 20x12, 20x12, 25x12
EZ Curl Bar Upright Row: 60x12, 70x12, 80x12
DB Shrug: 80x12, 90x12, 100x12, 120x12, 120x12
Standing Cable Reverse Flye: 20x12, 20x12, 20x12, 20x12, 30x12

I finished off with some AB work. Tomorrow will be Arms....

-Rob

Thrawn
10-26-08, 6:53 am
Good workouts, Rob!
Just be carefull with that tendon!

Themostocles
10-26-08, 9:34 am
Good stuff Rob. -T.

Firedrake
10-26-08, 5:24 pm
That's some great work, Rob -- sorry I haven't been reading and responding as much, but it sounds like you're getting along fine without me *grin*.

Acupuncture's great . . . sometimes. I've had it do wonders, and I've had it make me miserable. I'm glad it's working.

'drake

rob_in_korea
10-27-08, 5:49 am
Thanks everyone. My shoulder is feeling quite a bit better although I am still taking it easy with the workouts. I had a solid Arm workout today.

Biceps and Forearms (11 sets)
Standing DB Curl: 35x12, 40x12, 45x12
Standing EZ Bar Cable Curl: 50x12, 70x12, 90x12, 110x12
Seated DB Concentration Curl: 20x12
Hammer Curl: 20x12, 20x12, 25x12

Triceps (13 sets)
Skullcrusher: 60x12<---I really felt this in my elbows so I switched to French Curls
French Curl: 60x12, 60x12, 70x12
Rope Pulldown: 80x12, 100x12, 80x12
DB Kickback: 25x12, 25x12, 25x12
Dips: 25, 25, 25

Tomorrow is supposed to be an off day however I'll be doing Legs due to plans on Wednesday.....

-Rob

Themostocles
10-27-08, 5:51 am
Looking like you well 'arm'ed! LOL, horrible pun. Great looking arm day, must have been a great pump. -T.

rob_in_korea
10-28-08, 5:44 am
Thanks T....I guess you're not only a "doctor" but also a comedian...lol. I had a great Leg workout today, I was complimented on my squat form and depth today by a fellow gym goer.

Legs (27 sets)
Squat: 135x12, 185x10, 225x5(not sure why I only made it to 5), 135x12
Barbell Lunge: 95x8, 95x8, 65x10
Stiff Legged Deads: 135x12, 135x12, 135x12
Nautilus Leg Extension: 95x12, 110x10, 140x8
Nautilus Seated Leg Curl: 90x12, 105x10, 120x8
Nautilus Hip Adduction: 65x12, 95x12, 125x12
Nautilus Hip Abduction: 65x12, 95x12, 125x12
Finished off with 5 sets of Calf work.

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

-Rob

Thrawn
10-28-08, 5:46 am
Dont worry about getting 'only' 5 reps with 225 =)) 27 sets for legs is sure one HELL of a workload brother!! Growth assured!!!

Themostocles
10-28-08, 5:48 am
Thanks T....I guess you're not only a "doctor" but also a comedian...lol.-Rob

I usually think I am a whole lot funnier than anyone else does. But I am a man of many vices and few talents. Its always great when me get a compliment, nothing like alittle reinforcement. Great job on those BB lunges, I always look alittle drunk on those; I am not much for balance lol. -T.

J Wong
10-28-08, 2:53 pm
27 sets for legs... You must be sore! Nice workout bro

diesel1976
10-28-08, 2:56 pm
Thanks T....I guess you're not only a "doctor" but also a comedian...lol. I had a great Leg workout today, I was complimented on my squat form and depth today by a fellow gym goer.

Legs (27 sets)
Squat: 135x12, 185x10, 225x5(not sure why I only made it to 5), 135x12
Barbell Lunge: 95x8, 95x8, 65x10
Stiff Legged Deads: 135x12, 135x12, 135x12
Nautilus Leg Extension: 95x12, 110x10, 140x8
Nautilus Seated Leg Curl: 90x12, 105x10, 120x8
Nautilus Hip Adduction: 65x12, 95x12, 125x12
Nautilus Hip Abduction: 65x12, 95x12, 125x12
Finished off with 5 sets of Calf work.

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

-Rob

27 sets is quite a workload, nice job on nailing the shit out of it, may your legs become hyooge!

Carpe Diem P.T
10-28-08, 4:22 pm
i took at double take at that leg day. you must be the only person on this forum doing hip anduction and adduction. I never even though of adding them in and i walk past it to get to everything else.

good shit big guy. man i must have been following this thread for almost a year now. yup. yours was one of the first i started to follow and you were one of the first to follow mine.

Carpe Diem P.T
10-28-08, 4:29 pm
abduction, not anduction ;)

rob_in_korea
10-28-08, 9:28 pm
Dont worry about getting 'only' 5 reps with 225 =)) 27 sets for legs is sure one HELL of a workload brother!! Growth assured!!!

Thanks Thrawn. Actually 27 sets seems like a lot but it didn't take too long.


I usually think I am a whole lot funnier than anyone else does. But I am a man of many vices and few talents. Its always great when me get a compliment, nothing like alittle reinforcement. Great job on those BB lunges, I always look alittle drunk on those; I am not much for balance lol. -T.

Thanks T. I don't really have a problem with balance during lunges although when I was doing the first two sets with 95lbs I thought someone snuck up and added weight to the bar when I wasn't looking.


27 sets for legs... You must be sore! Nice workout bro

Thanks boom. Not so bad right now but I am sure later today I'll be feeling it.


27 sets is quite a workload, nice job on nailing the shit out of it, may your legs become hyooge!

Thanks for stopping by diesel.


i took at double take at that leg day. you must be the only person on this forum doing hip anduction and adduction. I never even though of adding them in and i walk past it to get to everything else.

good shit big guy. man i must have been following this thread for almost a year now. yup. yours was one of the first i started to follow and you were one of the first to follow mine.

Thanks Carpe. I used to do hip abduction/adduction a while back when I trained MMA (mainly for jiujitsu) but I stopped a few years back. The trainer in Japan is the one who made me start doing them again. That's true I guess I have been posting on here for about a year now but I don't think I'll ever catch up to the amount of posts you have...lol.

Hamhock is a fellow Animal over here in Korea and he sent me some vids of him training, if I get a chance I'll post them up on photobucket later tonight or tomorrow. He is 46 years old and in the vids he does:
Squats: 415x4 on his first set
Rackpulls: 570x4
Front Squats: 325x6 on his first set
T Bar Row: 4plates+25x12
Crazy shit.

-Rob

rob_in_korea
10-30-08, 6:07 am
I had a solid Chest workout today. I am just taking it easy(especially with Chest) until I feel that my shoulder is ready to go.

Chest (12 sets)
Steep Incline DB Bench Press: 45x12, 55x12, 55x12, 55x12
Incline DB Bench Press: 60x12
Flat DB Bench Press: 60x12, 60x12, 70x12
Cable Crossover: 40x12, 40x12, 50x12, 60x12

I finished off with 15 mins of Fat Burning Cardio. I am still on a bulk to 240 but I will throw in low intensity cardio once a week and I'll see how it goes. I have lost some weight recently, I am back down to 220 but I am sure in the coming year I'll be packing on the weight again.

I'll try to get those vids up tonight of hamhock working out.

-Rob

Themostocles
10-30-08, 6:28 am
Way to get in and get done with your shoulder hurting. Nothing wrong with cardio to moderate fat gain while bulking. -T.

rob_in_korea
10-30-08, 6:56 am
Here are the vids of hamhock working out:

Front Squat:
http://s231.photobucket.com/albums/ee68/rob_in_korea/?action=view&current=FrontSquat325x61stsetAVI.flv

Rackpull:
http://s231.photobucket.com/albums/ee68/rob_in_korea/?action=view&current=Rackpulls570x41stsetAVI.flv

Squat:
http://s231.photobucket.com/albums/ee68/rob_in_korea/?action=view&current=Squat415x41stsetAVI.flv

T-Bar Row:
http://s231.photobucket.com/albums/ee68/rob_in_korea/?action=view&current=T-BarRow4Pl25x12AVI.flv

That is some motivating shit.

-Rob

rob_in_korea
10-30-08, 6:59 am
Way to get in and get done with your shoulder hurting. Nothing wrong with cardio to moderate fat gain while bulking. -T.

Thanks T. I'll slowly bulk to 240, I don't see any reason to rush things.

-Rob

simpleguy
10-30-08, 7:10 am
I had a solid Chest workout today. I am just taking it easy(especially with Chest) until I feel that my shoulder is ready to go.

Chest (12 sets)
Steep Incline DB Bench Press: 45x12, 55x12, 55x12, 55x12
Incline DB Bench Press: 60x12
Flat DB Bench Press: 60x12, 60x12, 70x12
Cable Crossover: 40x12, 40x12, 50x12, 60x12

I finished off with 15 mins of Fat Burning Cardio. I am still on a bulk to 240 but I will throw in low intensity cardio once a week and I'll see how it goes. I have lost some weight recently, I am back down to 220 but I am sure in the coming year I'll be packing on the weight again.

I'll try to get those vids up tonight of hamhock working out.

-Rob


solid workout Rob... looking good particularly with your shoulder not being 100% ready to go

btw, your friend looks like a really strong guy

Thrawn
10-30-08, 9:22 am
Impressive workout Rob!! Especially considering the shoulder!! Outstanding.
Your friend is a beast =))

rob_in_korea
10-31-08, 6:47 am
Thanks Thrawn and simpleguy. TJ (aka hamhock) is strong as hell and motivating when he works out but unfortunately we don't really have too many chances to get together due to different schedules.
I had an outstanding Back workout today. I think I hit a PR for reps on Barbell Row. I attempted a 495lb deadlift but I could only get it to just above my knees and then I dropped it. I know I'll get it before the end of the year though. I did pullups today but I couldn't do them dead hang style because I didn't think my shoulder would cooperate.

Back (16sets)
Barbell Row: 135x12, 185x12, 225x12, 275x10(PR)
HS Row (close parallel grip): 140x12, 180x12, 180x12, 230x12
Pullups: 12, 12, 12, 12
Deadlifts(no straps): 225x8, 315x5, 405x2, 495xhalf a rep

I finished off with a set of 12 Hyperextensions.

Tomorrow may be an off day....if not I'll be doing Shoulders.....

-Rob

Thrawn
10-31-08, 6:50 am
Damn, Rob, my jaw just dropped reading about your barbell rows...275 x 10??? Congrats on that PR... unbelievable!

J Wong
10-31-08, 6:58 am
275x10 is crazy! Good job

rob_in_korea
11-02-08, 8:37 am
Thanks Thrawn and boom. I had a solid Shoulder workout today. I hit a PR in reps (and maybe weight) on Barbell Shrug.

Shoulders, Traps and Rear Delts (22 sets)
HS Overhead Press: 140x12, 140x12, 180x8, 200x6-ds-90x12
DB Lateral Raise: 20x12, 20x12, 20x12
Single Arm DB Lateral Raise: 40x8, 50x8
EZ Curl Bar Front Raise: 40x12, 40x12, 50x10
Barbell Shrug: 225x12, 275x10, 315x8, 365x6, 405x4, 455x2(PR)
Bent Over DB Lateral Raise: 25x12, 25x12, 25x12, 25x12

I have to go on a business trip next week all over Korea but I should be able to get my workouts in and hopefully the places I'll be staying will have internet. Tomorrow will be Arms....

-Rob

Themostocles
11-02-08, 9:08 am
Damn Rob, that is a huge amount of weiight on those shrugs! Great work out, must have been a great pump. -T.

diesel1976
11-02-08, 10:52 pm
Thanks Thrawn and boom. I had a solid Shoulder workout today. I hit a PR in reps (and maybe weight) on Barbell Shrug.

Shoulders, Traps and Rear Delts (22 sets)
HS Overhead Press: 140x12, 140x12, 180x8, 200x6-ds-90x12
DB Lateral Raise: 20x12, 20x12, 20x12
Single Arm DB Lateral Raise: 40x8, 50x8
EZ Curl Bar Front Raise: 40x12, 40x12, 50x10
Barbell Shrug: 225x12, 275x10, 315x8, 365x6, 405x4, 455x2(PR)
Bent Over DB Lateral Raise: 25x12, 25x12, 25x12, 25x12

I have to go on a business trip next week all over Korea but I should be able to get my workouts in and hopefully the places I'll be staying will have internet. Tomorrow will be Arms....

-Rob

Nice back day and shoulder day. Hit some nice weights and congrats on your pr's.

Thrawn
11-03-08, 3:50 am
Powerfull brother!! Congrats on that shruggin, bloody amazing =))
Have a good trip!

rob_in_korea
11-04-08, 1:11 am
Thanks guys. I managed to get in a good Arm workout yesterday.

Biceps and Forearms (10 sets)
Standing DB Curl: 30x12, 40x10, 50x8
Narrow Grip EZ Curl: 60x12, 70x10, 80x8
21's: 60
Reverse Grip EZ Curl: 50x12, 50x12, 60x12

Triceps (11 sets)
Rope Pulldown: 80x12, 100x12, 120x10, 140x6
Single Arm Reverse Grip Pulldown: 30x12, 30x12, 40x12, 40x12
Dips: 25, 20, 12<---done with almost no rest between sets

I couldn't make it to the gym today so tomorrow I'll be doing Legs....

-Rob

Themostocles
11-04-08, 1:14 am
Nice gun show. Simple and to the point. Thats is a ton of dips with little rest Rob. -T.

diesel1976
11-04-08, 1:16 am
Thanks guys. I managed to get in a good Arm workout yesterday.

Biceps and Forearms (10 sets)
Standing DB Curl: 30x12, 40x10, 50x8
Narrow Grip EZ Curl: 60x12, 70x10, 80x8
21's: 60
Reverse Grip EZ Curl: 50x12, 50x12, 60x12

Triceps (11 sets)
Rope Pulldown: 80x12, 100x12, 120x10, 140x6
Single Arm Reverse Grip Pulldown: 30x12, 30x12, 40x12, 40x12
Dips: 25, 20, 12<---done with almost no rest between sets

I couldn't make it to the gym today so tomorrow I'll be doing Legs....

-Rob

Really nice gun day rob. Basic, compound movements with good weight. Kill the legs tomorow. Keep up the great work, and keep growing.

Carpe Diem P.T
11-04-08, 1:17 am
man dont those rope pull downs feel good. they always fuck me up real good.

nice work on the shrugs too my friend.

xcore ;)

rob_in_korea
11-05-08, 1:59 am
Thanks everyone. I can't go to the gym today because the base we are working at tomorrow is actually controlled by the Korean Air Force. In order to get on bases controlled by the Korean military you have to have permission ahead of time so we won't be allowed on until tomorrow morning. Oh well shit happens.....I definitely will be doing Legs tomorrow.

-Rob

rob_in_korea
11-06-08, 1:02 am
I got in a great Leg workout today.

Legs (18 sets)
Squat: 135x12, 185x10, 225x8, 245x4, 135x12
Bodymasters Inverted Leg Press (listed weight not including sled weight...maybe +150lbs):
180x12, 360x10, 450x8, 540x6
Nautilus Leg Extension: 110x12, 140x12, 170x12
Nautilus Seated Leg Curl: 105x12, 125x12, 125x12
I finished off with 3 sets of Calf work.

Tomorrow I will drive back to Seoul so it will probably be an off day. Saturday will be Chest...

-Rob

Themostocles
11-06-08, 1:04 am
That was a great leg day Rob. Enjoy driving back with SUTAS lol. -T.

Thrawn
11-06-08, 7:18 am
One hell of a wheel session, Rob!! Driving will be a real hassle with those painfull legs =))

sly06
11-06-08, 12:59 pm
ROB!!!!
How have you been? Nice leg day...SUTAS is calling your name. Also awesome shrugs!!

rob_in_korea
11-08-08, 7:57 am
Thanks everyone. The drive back was quite difficult. I had a great Chest workout today, I think I hit a PR in reps on Incline DB Bench Press.

Chest (14 sets)
Incline DB Bench Press: 50x12, 60x10, 70x10(PR), 50x15
Flat DB Bench Press: 70x10, 70x10, 80x6, 80x6
Incline DB Flye: 20x15, 20x15, 20x15
Flat DB Flye: 30x12, 30x12, 30x12

My shoulder seems to be getting better so next week I may go back to Barbell Bench Press. Tomorrow will be Back...

-Rob

Thrawn
11-08-08, 12:30 pm
EXCELLENT db work, Rob! I bet this really did wonders for you; a lot more stabilazation needed with db's.
Glad to hear the shoulder is doing better. Another speedbump taken by the mighty Rob =))

simpleguy
11-08-08, 1:05 pm
great PR bro, good to see you getting stronger

diesel1976
11-08-08, 4:37 pm
Thanks everyone. The drive back was quite difficult. I had a great Chest workout today, I think I hit a PR in reps on Incline DB Bench Press.

Chest (14 sets)
Incline DB Bench Press: 50x12, 60x10, 70x10(PR), 50x15
Flat DB Bench Press: 70x10, 70x10, 80x6, 80x6
Incline DB Flye: 20x15, 20x15, 20x15
Flat DB Flye: 30x12, 30x12, 30x12

My shoulder seems to be getting better so next week I may go back to Barbell Bench Press. Tomorrow will be Back...

-Rob

I like the way your did all dumbells, its a cool way to get some variety. Solid workout bro.

rob_in_korea
11-09-08, 2:42 am
Thanks guys. I had a solid Back workout today. I think I hit PRs for reps on DB Row and Deads.

Back (16 sets)
Lat Pulldown: 120x12, 140x10, 160x8, 200x6
DB Row: 80x12, 90x10, 100x8, 115x6(PR?)
HS Row (wide parallel grip): 140x12, 180x10, 270x8, 320x5
Deadlift: 225x10, 295x3(grip gave out)-put on straps-335x6, 385x4(PR)

I had to hurry up and finish the workout otherwise I think I would have achieved more reps on deads. Tomorrow will be a rest day and Tuesday will be Shoulders....

-Rob

Thrawn
11-09-08, 10:27 am
Damn, that is some weight to throw around brother! Deadlifts as a finisher... you madman =))

jonnydunz
11-09-08, 11:08 am
keep on working hard man and hitting those PR's is impressive bro. peace.

Themostocles
11-09-08, 8:36 pm
Great couple of workouts Rob. Glad the shoulder is feeling better, and congrats on the PRs. -T.

Carpe Diem P.T
11-09-08, 9:31 pm
big numbers there rob on back. u pull up ok from that?

rob_in_korea
11-09-08, 11:03 pm
Damn, that is some weight to throw around brother! Deadlifts as a finisher... you madman =))

Thanks Thrawn. I like doing deadlifts last although I wonder if I did them first would I be able to pull more weight and/or reps....


keep on working hard man and hitting those PR's is impressive bro. peace.

Thanks jonny. You are the one with the crazy ass schedule that still manages to get to the gym and that is very impressive.


Great couple of workouts Rob. Glad the shoulder is feeling better, and congrats on the PRs. -T.

Thanks T. There is still some pain in my shoulder so I don't think I'll be doing chinups for a while. Thanks again for the tip on hammer curls.


big numbers there rob on back. u pull up ok from that?

Thanks Carpe. u pull up ok from that?<--not sure exactly what you mean. I can do pullups but I can't dead hang when I do them.

I changed my mind so I will be doing Shoulders later today instead of tomorrow.

-Rob

diesel1976
11-10-08, 12:47 am
Thanks guys. I had a solid Back workout today. I think I hit PRs for reps on DB Row and Deads.

Back (16 sets)
Lat Pulldown: 120x12, 140x10, 160x8, 200x6
DB Row: 80x12, 90x10, 100x8, 115x6(PR?)
HS Row (wide parallel grip): 140x12, 180x10, 270x8, 320x5
Deadlift: 225x10, 295x3(grip gave out)-put on straps-335x6, 385x4(PR)

I had to hurry up and finish the workout otherwise I think I would have achieved more reps on deads. Tomorrow will be a rest day and Tuesday will be Shoulders....

-Rob

I really like the basic, solid back day you put together. Done like a true warrior. I like the deads at the end of the workout too bro, I do them there most of the time too. I love em as a finisher. Congrats on the PR on dead too, thats some good weight.

Carpe Diem P.T
11-10-08, 1:04 am
lol sorry rob. i meant did you recover ok. was there much soreness etc

rob_in_korea
11-10-08, 3:55 am
Thanks diesel, maybe one day(far in the future) I'll be able to pull as much weight as you. Carpe, my back was fairly sore today but nothing too crazy.

I had a great shoulder workout today. I tried to start with standing barbell overhead press but when I reracked the weight I felt some pain in my shoulder so I switched to DB's.

Shoulders, Traps and Rear Delts (23 sets)
Standing Barbell Overhead Press: 95x12
Seated DB Overhead Press: 40x12, 50x12, 60x10, 60x10
DB Lateral Raise: 20x12, 25x12, 35x8, 35x8
DB Front Raise: 20x12, 25x10, 35x8
EZ Curl Bar Upright Row: 100x12, 100x10, 100x10
DB Shrug: 120x12, 120x12, 120x12, 120x12-drop set-75x18
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x12, 30x12

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

-Rob

Themostocles
11-10-08, 4:04 am
Do you do rotator cuff warmups before you do your shoulders? Good call on changing over to the DBs, and nice delt/trap w/o Rob. -T.

rob_in_korea
11-10-08, 4:06 am
Thanks T. I try to warmup my rotator cuffs before every workout except Legs. I also do 2-3 warmup sets that I don't list here.

-Rob

Themostocles
11-10-08, 4:08 am
Thanks T. I try to warmup my rotator cuffs before every workout except Legs. I also do 2-3 warmup sets that I don't list here.

-Rob

Nevermind then lol, thought it might help with your shoulder. -T.

J Wong
11-10-08, 6:22 am
Thanks diesel, maybe one day(far in the future) I'll be able to pull as much weight as you. Carpe, my back was fairly sore today but nothing too crazy.

I had a great shoulder workout today. I tried to start with standing barbell overhead press but when I reracked the weight I felt some pain in my shoulder so I switched to DB's.

Shoulders, Traps and Rear Delts (23 sets)
Standing Barbell Overhead Press: 95x12
Seated DB Overhead Press: 40x12, 50x12, 60x10, 60x10
DB Lateral Raise: 20x12, 25x12, 35x8, 35x8
DB Front Raise: 20x12, 25x10, 35x8
EZ Curl Bar Upright Row: 100x12, 100x10, 100x10
DB Shrug: 120x12, 120x12, 120x12, 120x12-drop set-75x18
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x12, 30x12

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

-Rob

Nice!

Thrawn
11-10-08, 4:44 pm
Big shoulderday, Rob! Man, what a workout... i would have crumbled, i think!

rob_in_korea
11-10-08, 11:03 pm
Nevermind then lol, thought it might help with your shoulder. -T.

Advice is always appreciated T. I found another thing I can do to help my shoulder:

http://www.criticalbench.com/exercises/band-shoulder-dislocates.htm


Nice!

Thanks boom.


Big shoulderday, Rob! Man, what a workout... i would have crumbled, i think!

Thanks Thrawn. Actually, I am sure you would have made me do more.

-Rob

Firedrake
11-10-08, 11:06 pm
Thanks diesel, maybe one day(far in the future) I'll be able to pull as much weight as you. Carpe, my back was fairly sore today but nothing too crazy.

I had a great shoulder workout today. I tried to start with standing barbell overhead press but when I reracked the weight I felt some pain in my shoulder so I switched to DB's.

Shoulders, Traps and Rear Delts (23 sets)
Standing Barbell Overhead Press: 95x12
Seated DB Overhead Press: 40x12, 50x12, 60x10, 60x10
DB Lateral Raise: 20x12, 25x12, 35x8, 35x8
DB Front Raise: 20x12, 25x10, 35x8
EZ Curl Bar Upright Row: 100x12, 100x10, 100x10
DB Shrug: 120x12, 120x12, 120x12, 120x12-drop set-75x18
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x12, 30x12

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

-Rob

I'd say you definitely got the work done. Serious Shrugs, Good looking presses.

rob_in_korea
11-12-08, 7:50 am
Thanks drake. I had a solid Arm workout today. I hit a weight PR for DB curls.

Biceps and Forearms (14 sets)
Standing DB Curl: 35x12, 45x10, 60x3(PR)
Lying Face Down on an Incline Bench EZ Bar Curl: 50x12, 50x12, 50x12, 50x20
Standing Double High Cable Curl: 50x12, 60x10, 60x10
Hammer Curl: 20x12, 20x12, 30x10
Reverse Grip EZ Curl: 70x8

Triceps (14 sets)
French Curl: 70x12, 70x12, 80x10, 80x10
Rope Pulldown: 90x12, 110x10, 130x8, 70x20
Single Arm Overhead DB Extension: 20x12, 20x12, 20x12
Dips: 30, 20, 20<---I'll remember my belt next week because I need to start doing these with weight again.

Tomorrow will be Legs....

-Rob

Themostocles
11-12-08, 8:11 am
Damn those are some strong biceps, great job on that PR! -T.

diesel1976
11-12-08, 3:06 pm
Strong biceps bro, nice numbers on the db curls rob.

Firedrake
11-12-08, 9:33 pm
Great looking biceps work -- 'grats on the PR! You've definitely got a steady program going!

rob_in_korea
11-13-08, 5:23 am
Thanks everyone. I had a great Leg workout today. I hit a rep PR in squats.

Legs (26 sets)
Squat: 135x10, 185x5, 225x5, 275x2(PR), 225x5
HS V-Squat (weight including start weight): 140x12, 190x12, 190x12
Sumo Squat: 95x12, 145x8, 145x8
Nautilus Leg Extension: 125x12, 155x10, 185x8
Nautilus Prone Leg Curl: 100x12, 130x10, 160x8
I finished off with 9 sets of calf work.

Actually, I am not pleased with my squat weight. I don't understand why I can dead 475lbs(soon to be 495) but I can only squat 275. Maybe it's because I like doing deads more....Anyway, tomorrow will be Chest....

-Rob

Thrawn
11-13-08, 5:28 am
Well done, Rob!! Congrats on the PR's.
Well, if deads is a favorite compared to squats, it is logical that you can do more on those. It is natural to give more energy and effort to something you love doing. I, for instance, have a hard time doing ANY biceps work, just because i do not like doing them. Such a small movement, and my biceps are fairly weak. They do not need much work to grow, lucky me.
Maybe there is also room for improvement technique wise. If you could post up a vid of doing squats (few reps, not max vid) maybe some of us could find a few tips or pointers!
Ofcourse it is also very possible you just have a darn strong back =))

diesel1976
11-13-08, 5:29 am
Thanks everyone. I had a great Leg workout today. I hit a rep PR in squats.

Legs (26 sets)
Squat: 135x10, 185x5, 225x5, 275x2(PR), 225x5
HS V-Squat (weight including start weight): 140x12, 190x12, 190x12
Sumo Squat: 95x12, 145x8, 145x8
Nautilus Leg Extension: 125x12, 155x10, 185x8
Nautilus Prone Leg Curl: 100x12, 130x10, 160x8
I finished off with 9 sets of calf work.

Actually, I am not pleased with my squat weight. I don't understand why I can dead 475lbs(soon to be 495) but I can only squat 275. Maybe it's because I like doing deads more....Anyway, tomorrow will be Chest....

-Rob

I like doing deads alot more and my dead has always been better than my squat too. Attack it with the same warrior mentality as the deads and you will own 315 before you know it.

May have something to do with the physics of your frame also bro.

Thrawn
11-13-08, 5:38 am
May have something to do with the physics of your frame also bro.

X2.

Themostocles
11-13-08, 6:21 am
My squat difficulty is more of a mental thing than anything. Try have someone scream that you are a pussy while squatting lol. But seriously, don't think about the weight so much. Try have someone else load the bar. When I did 300 last week, I didn't know what was on the bar. -T.

rob_in_korea
11-13-08, 8:08 am
Well done, Rob!! Congrats on the PR's.
Well, if deads is a favorite compared to squats, it is logical that you can do more on those. It is natural to give more energy and effort to something you love doing. I, for instance, have a hard time doing ANY biceps work, just because i do not like doing them. Such a small movement, and my biceps are fairly weak. They do not need much work to grow, lucky me.
Maybe there is also room for improvement technique wise. If you could post up a vid of doing squats (few reps, not max vid) maybe some of us could find a few tips or pointers!
Ofcourse it is also very possible you just have a darn strong back =))

Thanks Thrawn. You are right about my focus doing deads versus squats. Maybe I'll try to get some vids sometime but I have to buy a video camera first (I don't want to use my cell phone video camera).


I like doing deads alot more and my dead has always been better than my squat too. Attack it with the same warrior mentality as the deads and you will own 315 before you know it.

May have something to do with the physics of your frame also bro.

Thanks diesel. I do have long legs and I use more of a bodybuilding stance, when I used to go to parallel and up I could do much higher weight but once I changed to ass to ground it definitely became more difficult.


My squat difficulty is more of a mental thing than anything. Try have someone scream that you are a pussy while squatting lol. But seriously, don't think about the weight so much. Try have someone else load the bar. When I did 300 last week, I didn't know what was on the bar. -T.

Thanks T. I like the idea of someone screaming at me however, I don't think anyone else would appreciate it...lol. I remember around the time I first started going all the way to the ground during squats I was feeling sick (not from the workout just in general) and I did 5 reps with 225 but I couldn't make the six one so I was stuck at the bottom. Maybe I do focus too much on the weight.

Thanks for all your help guys.

-Rob

Thrawn
11-13-08, 8:23 am
Thanks Thrawn. You are right about my focus doing deads versus squats. Maybe I'll try to get some vids sometime but I have to buy a video camera first (I don't want to use my cell phone video camera).

Thanks diesel. I do have long legs and I use more of a bodybuilding stance, when I used to go to parallel and up I could do much higher weight but once I changed to ass to ground it definitely became more difficult.

Thanks T. I like the idea of someone screaming at me however, I don't think anyone else would appreciate it...lol. I remember around the time I first started going all the way to the ground during squats I was feeling sick (not from the workout just in general) and I did 5 reps with 225 but I couldn't make the six one so I was stuck at the bottom. Maybe I do focus too much on the weight.

Thanks for all your help guys.

-Rob

No need to thank us, you know we got your back on this.
For me, a vid taken from the side, or a slight angle from side (towards the front) by a phone is good enough to get a general idea about form.
And going ass to the grass is certainly challenging, brother. All the points made by the other brothers are very valid.

rob_in_korea
11-14-08, 6:55 am
Thanks Thrawn, next week I'll do wider stance squats and see what happens. I had an outstanding Chest workout today. I hit a PR in reps on Incline Barbell Bench and Flat DB Bench.

Chest (15 sets)
Incline Barbell Bench Press: 135x12, 155x10, 185x8(PR), 205x4(not really a PR because spotter assisted), 135x18
Flat DB Bench Press: 60x12, 70x10, 80x8, 90x6(PR--last rep spotter assisted)
Incline DB Flye: 20x12, 25x10, 30x10
Flat DB Flye: 30x12, 40x10, 40x10

Tomorrow is a rest day and Sunday will be Back....

-Rob

Themostocles
11-14-08, 6:59 am
Nice job on the PRs, way to hit that chest. -T.

Thrawn
11-14-08, 9:02 am
Nice chest workout, Rob. Nailing those PR's, well done.
Any particular reason why you go from incline to flat back to incline and then flat again?

rob_in_korea
11-14-08, 10:42 am
Nice job on the PRs, way to hit that chest. -T.

Thanks T.


Nice chest workout, Rob. Nailing those PR's, well done.
Any particular reason why you go from incline to flat back to incline and then flat again?

Thanks Thrawn. The reason I do that is because, from a bodybuilding point of view, most people focus way too much on flat bench and don't properly fill in their upper chest area. About once every 4-6 weeks I start with flat movements first.

-Rob

Thrawn
11-14-08, 10:44 am
Thanks Thrawn. The reason I do that is because, from a bodybuilding point of view, most people focus way too much on flat bench and don't properly fill in their upper chest area. About once every 4-6 weeks I start with flat movements first.

-Rob

That is what i thought. Just wanted to make sure. Dont wanna miss out on any secrets i can use to my own advantage =))

LETHAL
11-14-08, 8:21 pm
just stopping by man to say what up. man you are doing it strong as ever. Holla

diesel1976
11-14-08, 8:40 pm
Thanks Thrawn, next week I'll do wider stance squats and see what happens. I had an outstanding Chest workout today. I hit a PR in reps on Incline Barbell Bench and Flat DB Bench.

Chest (15 sets)
Incline Barbell Bench Press: 135x12, 155x10, 185x8(PR), 205x4(not really a PR because spotter assisted), 135x18
Flat DB Bench Press: 60x12, 70x10, 80x8, 90x6(PR--last rep spotter assisted)
Incline DB Flye: 20x12, 25x10, 30x10
Flat DB Flye: 30x12, 40x10, 40x10

Tomorrow is a rest day and Sunday will be Back....

-Rob

Nice strong chest day rob. Enjoy growing on your off day and kill that back Sunday.

rob_in_korea
11-16-08, 3:48 am
Thanks guys and don't worry Thrawn I'll let you know if I find any secrets, haven't found any yet though. I had an incredible Back workout today. PR in reps on deads and weight(I think) on T-Bar rows.

Back(16 sets)
Lat Puldown: 120x12, 150x10, 180x8, 220x4
T-Bar Row: 2 platesx12, 3 platesx10, 4 platesx8, 5 platesx6(PR)
HS Row (wide parallel grip): 180x12, 180x12, 270x8, 270x8
Deadlift: 225x6, 315x6, 365x4, 425x2(PR)<--no straps on any sets, belt used on last set

I finished off with some hyperextensions. I forgot to mention I did 15 mins of low intensity cardio and abs the other day. Tomorrow will be Shoulders...

-Rob

Thrawn
11-16-08, 6:17 am
STRONG workout, Rob! You must have some Anaconda's for erector muscles, Rob... Congrats on those PR's!!

Themostocles
11-16-08, 11:43 pm
STRONG workout, Rob! You must have some Anaconda's for erector muscles, Rob... Congrats on those PR's!!

x2. Strong as deadlifts bro. -T.

LETHAL
11-16-08, 11:56 pm
i see your work their big fella. congrats on the PRs on T-bar rows. i miss doing those things man as they are a great developer for the back. Holla.

simpleguy
11-17-08, 4:04 am
looking strong bro, many PRs in recent workouts... keep it up

diesel1976
11-17-08, 4:06 am
Nice back day Rob, that is a great dead. Good numbers on pulldowns and tbars too.

rob_in_korea
11-17-08, 4:58 am
Thanks everyone. My deadlift goal is to pull 500 (yes I will put 2.5lb plates on) before the end of the year-previous best is 475 so I know I can do it.
I had an awesome Shoulder workout today. PR in reps on DB Overhead Press and weight on Barbell Shrug.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 40x12, 60x10, 60x10, 70x5(PR)
DB Lateral Raise: 20x12, 25x12, 30x10, 35x8, 20x15
EZ Curl Bar Front Raise: 50x8, 50x8, 50x8
Barbell Shrug: 225x12, 275x12, 315x10, 405x6, 495x2(PR)
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x10, 30x10, 40x6

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

-Rob

Themostocles
11-17-08, 5:00 am
You know how to make progress Rob, seldom a w/o goes by that you don't set a PR, and almost never a week. Great job today, and I am sure you will have that 500. -T.

Carpe Diem P.T
11-17-08, 6:57 am
22 sets? nice work!

man sweet day. i have shoulders tomorrow. i am going to do your workout. prob not as high though on shoulder press ;)

Thrawn
11-17-08, 7:57 am
Strong workout, Rob!!

rob_in_korea
11-17-08, 7:44 pm
You know how to make progress Rob, seldom a w/o goes by that you don't set a PR, and almost never a week. Great job today, and I am sure you will have that 500. -T.

Thanks T. I think I am in some sort of feeling strong phase or something but I like it.


22 sets? nice work!

man sweet day. i have shoulders tomorrow. i am going to do your workout. prob not as high though on shoulder press ;)

Thanks Carpe. I hope you enjoy the workout, actually it took me forever to get my shoulder press numbers to go up.


Strong workout, Rob!!

Thanks Thrawn.

-Rob

diesel1976
11-17-08, 7:49 pm
Nice rob, thems some heavy shrugs!

Firedrake
11-17-08, 8:54 pm
Thanks everyone. My deadlift goal is to pull 500 (yes I will put 2.5lb plates on) before the end of the year-previous best is 475 so I know I can do it.
I had an awesome Shoulder workout today. PR in reps on DB Overhead Press and weight on Barbell Shrug.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 40x12, 60x10, 60x10, 70x5(PR)
DB Lateral Raise: 20x12, 25x12, 30x10, 35x8, 20x15
EZ Curl Bar Front Raise: 50x8, 50x8, 50x8
Barbell Shrug: 225x12, 275x12, 315x10, 405x6, 495x2(PR)
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x10, 30x10, 40x6

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

-Rob


Great looking work, Rob! It's going to be awhile before I catch up with you on shrugs! <grin> -- or, the other stuff, for that matter! I'm sure you'll reach your year end goal!

rob_in_korea
11-19-08, 4:41 am
Thanks diesel and drake. I had a solid Arm workout today. I attempted to do DB preacher curl but my shoulder really started hurting so I guess I won't be doing preacher curls for awhile.

Biceps and Forearms (10 sets)
Standing Wide Grip EZ Curl: 70x12, 90x12, 110x6
DB Preacher Curl: 30x10
Incline Bench DB Curl: 30x10, 30x10, 30x8
Reverse Grip EZ Curl: 60x12, 60x12, 70x10

Triceps (12 sets)
French Curl: 70x12, 70x12, 70x12
Single Arm DB Overhead Extension: 20x12, 20x12, 30x10
DB Kickback: 30x12, 40x10, 40x8
Dips: 12, 12, 8<---all sets done with a 45lb plate hanging

Tomorrow will be Legs....

-Rob

Themostocles
11-19-08, 4:45 am
NIce weighted dips Rob, and I hope the shoulder feels better. You still doing the acupuncture? -T.

rob_in_korea
11-19-08, 4:50 am
NIce weighted dips Rob, and I hope the shoulder feels better. You still doing the acupuncture? -T.

Thanks T. No I only did three sessions of acupuncture but the acupuncturist told me if it still hurts I need to do more. My shoulder feels much better it just hurts on occasional exercises but not throughout the day like before.

-Rob

Themostocles
11-19-08, 4:56 am
Thanks T. No I only did three sessions of acupuncture but the acupuncturist told me if it still hurts I need to do more. My shoulder feels much better it just hurts on occasional exercises but not throughout the day like before.

-Rob

Well thats good, least its improving. But I can see where Preachers would aggravate it. -T.

rob_in_korea
11-20-08, 4:48 am
I had a great Leg workout today. PR in weight on Leg Press (for that leg press only-I think I've done 850-900lbs on a regular leg press) and Stiff Legged Deadlift.

Legs (20 sets)
Squat: 135x12, 185x10, 225x6, 245x4, 185x10
HS Iso-Lateral Leg Press(weight per leg listed): 100x12, 145x12, 190x12, 235x12, 325x8(PR)
HS Iso-Lateral Leg Extension(weight per leg listed): 45x12, 45x12, 70x8
Stiff Legged Deadlift: 135x12, 185x10, 225x8, 275x4(PR)

I finished off with 3 sets of Calf work.
Tomorrow will be Chest....

-Rob

Themostocles
11-20-08, 4:57 am
NIce leg w/o, very thorough. Congrats on the PR. -T.

Thrawn
11-20-08, 6:43 am
Great work, Rob! I see that you move a good solid weight on SLDL....impressive PR. Damn!

atrain11b
11-20-08, 8:04 pm
Rob, the leg workouts are looking as good as ever. Congrats on the PR. Lets see some crushing numbers on that chest workout as well!

rob_in_korea
11-20-08, 8:14 pm
NIce leg w/o, very thorough. Congrats on the PR. -T.

Thanks T.


Great work, Rob! I see that you move a good solid weight on SLDL....impressive PR. Damn!

Thanks Thrawn. The only problem I notice on my SLDL is the fact that I am not that flexible in my legs so when I go down with the bar I can only go to right below my knees without my back rounding (while keeping my legs straight).


Rob, the leg workouts are looking as good as ever. Congrats on the PR. Lets see some crushing numbers on that chest workout as well!

Thanks atrain and welcome back. How's life treating you in the US?

-Rob

rob_in_korea
11-21-08, 4:50 am
I had an outstanding Chest workout today. PR in weight on Flat DB Bench, I think I could've done more reps if I had a spotter to help me get the first rep up.

Chest (14 sets)
Flat DB Bench Press: 60x12, 70x10, 80x8, 100x2(PR)
Incline DB Bench Press: 50x12, 65x10, 65x8, 50x15
Flat DB Flye: 25x12, 45x8, 45x8
Incline DB Flye: 20x12, 20x12, 30x12

I finished off with Abs and 20 mins of low intensity cardio. Tomorrow is a rest day and Sunday will be Back....

-Rob

diesel1976
11-21-08, 4:58 am
I had a great Leg workout today. PR in weight on Leg Press (for that leg press only-I think I've done 850-900lbs on a regular leg press) and Stiff Legged Deadlift.

Legs (20 sets)
Squat: 135x12, 185x10, 225x6, 245x4, 185x10
HS Iso-Lateral Leg Press(weight per leg listed): 100x12, 145x12, 190x12, 235x12, 325x8(PR)
HS Iso-Lateral Leg Extension(weight per leg listed): 45x12, 45x12, 70x8
Stiff Legged Deadlift: 135x12, 185x10, 225x8, 275x4(PR)

I finished off with 3 sets of Calf work.
Tomorrow will be Chest....

-Rob

Nice leg day rob, serious weight on the stiff legs. Keep up the hard work. Have you ever done stiff legs with db's? Been doing that lately and I really like it for a change up


I had an outstanding Chest workout today. PR in weight on Flat DB Bench, I think I could've done more reps if I had a spotter to help me get the first rep up.

Chest (14 sets)
Flat DB Bench Press: 60x12, 70x10, 80x8, 100x2(PR)
Incline DB Bench Press: 50x12, 65x10, 65x8, 50x15
Flat DB Flye: 25x12, 45x8, 45x8
Incline DB Flye: 20x12, 20x12, 30x12

I finished off with Abs and 20 mins of low intensity cardio. Tomorrow is a rest day and Sunday will be Back....

-Rob

Crushed chest with another solid effort. Congrats on the db bench pr, thats a nice jump.
Keep killing it bro.

Themostocles
11-21-08, 5:51 am
Flinging up the 100s now, WOW! I need to Db flat bench again, I miss it lol. Great work Rob. -T.

Thrawn
11-21-08, 7:39 am
Thanks Thrawn. The only problem I notice on my SLDL is the fact that I am not that flexible in my legs so when I go down with the bar I can only go to right below my knees without my back rounding (while keeping my legs straight).
-Rob

First of all: OUTSTANDING chestwork, Rob. 100's on db press!! WOOOHOOOO!

Second: i have the same problem, but to a lesser extent. I have found a workaround in it for me. I will keep my legs ALMOST straight. I will have this very very slight bend in my legs when doing them. I will FOCUS my MMC on keeping the legs stiff and in place while doing the bending of the back. In this way i still feel it VERY well in my hams and lower back, but can go way deeper without compromising back position. Maybe something that can help you too?

Themostocles
11-21-08, 8:36 am
The only problem I notice on my SLDL is the fact that I am not that flexible in my legs so when I go down with the bar I can only go to right below my knees without my back rounding (while keeping my legs straight).


And that is what we call a Romanian deadlift ;). But seriously, they are good as long as you don't go to high on weight and do more reps. -T.

rob_in_korea
11-21-08, 9:04 pm
Nice leg day rob, serious weight on the stiff legs. Keep up the hard work. Have you ever done stiff legs with db's? Been doing that lately and I really like it for a change up



Crushed chest with another solid effort. Congrats on the db bench pr, thats a nice jump.
Keep killing it bro.

Thanks diesel. I haven't done stiff legs with DB's in ages maybe I'll try it the next time I do them.


Flinging up the 100s now, WOW! I need to Db flat bench again, I miss it lol. Great work Rob. -T.

Thanks T. It felt good to finally do 100s.


First of all: OUTSTANDING chestwork, Rob. 100's on db press!! WOOOHOOOO!

Second: i have the same problem, but to a lesser extent. I have found a workaround in it for me. I will keep my legs ALMOST straight. I will have this very very slight bend in my legs when doing them. I will FOCUS my MMC on keeping the legs stiff and in place while doing the bending of the back. In this way i still feel it VERY well in my hams and lower back, but can go way deeper without compromising back position. Maybe something that can help you too?

Thanks Thrawn. Good advice on stiff legs, I was thinking about doing that but I've heard if you bend your legs it takes the focus off of your hamstrings.


And that is what we call a Romanian deadlift ;). But seriously, they are good as long as you don't go to high on weight and do more reps. -T.

Thanks T. I think I'll only go heavy on these once in a while.

-Rob

diesel1976
11-22-08, 8:02 am
Rob, I do them just like Thrawn does, and I find my hams get sore as hell from it. Just my 2 cents

rob_in_korea
11-23-08, 5:18 am
Thanks diesel. I had a great Back workout today although I strained(or possibly pulled) my left lower back muscle. It's fairly painful right now but I think I'll be ok. I'll continue to workout this week but I won't be doing shrugs, squats, stiff legs or anything else that aggravates it.

Back (16 sets)
Pullups (not dead hang): 15, 15, 15, 15
Barbell Row: 185x12, 225x10, 315x6, 135x30
Seated Single Arm Low Cable Row: 120x12, 150x10, 190x8, 190x8
Deadlift: 225x12, 295x3(grip gave out so I put on straps), 335x8, 425x2<--was going for 4 but during 2nd rep I felt the pull but stupidly I still locked it out.

In case anybody is wondering I use double overhand grip when going for reps on deads and over/underhand grip when going for weight. I think I may change to always using over/under though because I can do 315x6 no straps but as you can see I only did 295x3 with double overhand.

Tomorrow will be Shoulders....

-Rob

Thrawn
11-23-08, 6:04 am
Massive workout, Rob! Hope that your back heals up quick! Good to hear you are training smart!

J Wong
11-23-08, 4:29 pm
Thanks diesel. I had a great Back workout today although I strained(or possibly pulled) my left lower back muscle. It's fairly painful right now but I think I'll be ok. I'll continue to workout this week but I won't be doing shrugs, squats, stiff legs or anything else that aggravates it.

Back (16 sets)
Pullups (not dead hang): 15, 15, 15, 15
Barbell Row: 185x12, 225x10, 315x6, 135x30
Seated Single Arm Low Cable Row: 120x12, 150x10, 190x8, 190x8
Deadlift: 225x12, 295x3(grip gave out so I put on straps), 335x8, 425x2<--was going for 4 but during 2nd rep I felt the pull but stupidly I still locked it out.

In case anybody is wondering I use double overhand grip when going for reps on deads and over/underhand grip when going for weight. I think I may change to always using over/under though because I can do 315x6 no straps but as you can see I only did 295x3 with double overhand.

Tomorrow will be Shoulders....

-Rob

Strong back workout, good deads and BB rows.

rob_in_korea
11-23-08, 6:36 pm
Thanks Thrawn and boom. I was going to do Shoulders today but just moving around hurts so I'll hold off on working out. I think I also messed up my left oblique as well because if I try to bend over to the side my range of motion is limited to about 2 inches.

By the way, the recent issue of Muscular Development (Dec '08) has a good article on muscle strains. If it still hurts I'll be going back to get acupuncture on Wednesday or Thursday.

-Rob

Themostocles
11-24-08, 12:14 am
Hope everything is ok and feels better Rob. Take it easy. Though on the other hand, strong ass lifting. -T.

Thrawn
11-24-08, 10:32 am
Take GOOD care of it, Rob!!

rob_in_korea
11-24-08, 8:50 pm
Thanks T and Thrawn. The pain is starting to subside so tomorrow I'll go to the gym and do a light shoulder workout. The funny thing is I was going to write a post about injuries and bulking right before this happened.

I have gained almost 100lbs in the past 10 years, when I was 18 I weighed a horribly thin 133lbs and now I am 225lbs. I have noticed though that it's almost as if my body is against my plans to get bigger and something will happen-flu, tendonitis, etc...Although after every minor setback my gains have been great. The past 13 months since I've been on here I've made the greatest strength and size gain since I seriously started working out almost four years ago. I think it's because I hold myself more accountable when I go into the gym - not that I wasn't focused before but more so now.

Thanks.

-Rob

LETHAL
11-24-08, 9:35 pm
Thanks T and Thrawn. The pain is starting to subside so tomorrow I'll go to the gym and do a light shoulder workout. The funny thing is I was going to write a post about injuries and bulking right before this happened.

I have gained almost 100lbs in the past 10 years, when I was 18 I weighed a horribly thin 133lbs and now I am 225lbs. I have noticed though that it's almost as if my body is against my plans to get bigger and something will happen-flu, tendonitis, etc...Although after every minor setback my gains have been great. The past 13 months since I've been on here I've made the greatest strength and size gain since I seriously started working out almost four years ago. I think it's because I hold myself more accountable when I go into the gym - not that I wasn't focused before but more so now.

Thanks.

-Rob
man i know how it goes with injuries and nagging pains along with it. i guess the best thing to do is ice and ice some more. take care of yourself man as your progress has been awesome to say the least. keep on making it happen big fella.

rob_in_korea
11-26-08, 3:59 am
Thanks Lethal. Still had some minor pain in my lower back area but I managed to get in a solid Shoulder workout. This was the workout I planned on doing anyway although I wanted going to use heavier weight. No shrugs today.

Shoulders and Rear Delts (19 sets)

DB Lateral Raise: 20x12, 20x12, 20x12, 30x8, 30x8, 20x18
DB Front Raise: 15x15, 20x12, 20x12
HS Shoulder Press: 90x12, 90x15, 90x20
Wide Grip EZ Curl Bar Upright Row: 60x12, 60x12, 60x12
Lying Sideways on a Flat Bench Single Arm Plate Raise: 5x12, 5x12, 10x10
Standing Rear Delt Flye: 20x25

Assuming my Back feels good tomorrow I'll go in and hit up Arms. Tomorrow night I'll be having a very untraditional American Thanksgiving dinner (I've had traditional for the past two years) of Dak Kalbi or stir fried spicy chicken with a lot of things mixed in. You can read more about it here:
http://en.wikipedia.org/wiki/Dak_galbi

-Rob

Themostocles
11-26-08, 4:02 am
That food sounds good, yummm... Great delt day Rob. -T.

rob_in_korea
11-27-08, 3:44 am
Thanks T. My back did feel slightly painful last night but nothing too bad. I had a good Arm workout today. Taking it easy so nothing too crazy.
I saw this High School coach (I think track) in the gym today trying to kill whoever he was training. Keep in mind that most of the coaches are volunteers so they probably aren't certified in anything. I am fairly certain he hasn't worked out in the last ten years(longer maybe) or so but the stuff he was doing to this kid will probably end up injuring him. It's too long to post right now because I have to go eat but if I see him again maybe I'll post more.

Biceps and Forearms (10 sets)
Standing DB Curl: 35x12, 40x10, 20x20
Standing Double Arm High Cable Curl: 50x12, 60x12, 40x20
21's: 50
Hammer Curl: 25x12, 30x10, 40x8

Triceps (9 sets)
French Curl: 60x15, 60x15, 60x25
Rope Pulldown: 70x12, 90x10, 110x10
Reverse Grip Straight Bar Pulldown: 40x12, 50x12, 60x12

Tomorrow will be a rest day and Saturday will be some sort of Leg workout....

-Rob

Thrawn
11-27-08, 5:06 am
Gunz a blazin'! Good stuff, Rob!! Have a good thanksgiving! Eat up and heal up!

diesel1976
11-27-08, 5:42 am
Have a great Thanksgiving Rob. Nice training the lat few days and hope you get all healed up.

Themostocles
11-28-08, 10:28 pm
Nice to see some 21s in their gun show. Nice job Rob. -T.

simpleguy
11-29-08, 12:54 am
great arm workout Rob

Firedrake
11-29-08, 1:35 am
*snip*

Biceps and Forearms (10 sets)
Standing DB Curl: 35x12, 40x10, 20x20
Standing Double Arm High Cable Curl: 50x12, 60x12, 40x20
21's: 50
Hammer Curl: 25x12, 30x10, 40x8

Triceps (9 sets)
French Curl: 60x15, 60x15, 60x25
Rope Pulldown: 70x12, 90x10, 110x10
Reverse Grip Straight Bar Pulldown: 40x12, 50x12, 60x12

Tomorrow will be a rest day and Saturday will be some sort of Leg workout....

-Rob

Great looking arm day, Rob! You really killed the weights!

rob_in_korea
11-29-08, 2:30 am
Thanks everyone. My back seems to be healing quite fast. I had a solid Leg workout today.

Legs (22 sets)
DB Lunge: 25x12(that is 12 per leg), 25x12, 35x10, 45x8, 55x6
Nautilus Leg Extension: 95x12, 125x10, 155x10
Nautilus Prone Leg Curl: 100x12, 120x10, 140x10
Nautilus Hip Abduction/Adduction: 3 sets each

I finished off with 5 sets of calf work....Tomorrow I have to go to a wedding so I won't be able to work out. Monday will be Chest...

-Rob

Carpe Diem P.T
11-29-08, 4:40 pm
good to see everythings healing up rob. now every twinge you get, you will over analyse and worry that its your back ;)

Firedrake
11-29-08, 5:21 pm
Thanks everyone. My back seems to be healing quite fast. I had a solid Leg workout today.

Legs (22 sets)
DB Lunge: 25x12(that is 12 per leg), 25x12, 35x10, 45x8, 55x6
Nautilus Leg Extension: 95x12, 125x10, 155x10
Nautilus Prone Leg Curl: 100x12, 120x10, 140x10
Nautilus Hip Abduction/Adduction: 3 sets each

I finished off with 5 sets of calf work....Tomorrow I have to go to a wedding so I won't be able to work out. Monday will be Chest...

-Rob

Yeah, I'd say you did some good work there -- but, you're missing a workout for a WEDDING??? There better be some serious food there . . . *grin*

rob_in_korea
11-29-08, 11:00 pm
good to see everythings healing up rob. now every twinge you get, you will over analyse and worry that its your back ;)

Thanks Carpe and you are probably right. My next Back workout will be a light one but if it feels okay I still want deadlift 500 before the end of the year.


Yeah, I'd say you did some good work there -- but, you're missing a workout for a WEDDING??? There better be some serious food there . . . *grin*

Thanks drake. I know it sucks that I can't workout due to a wedding but I am sure the food will be good.

-Rob

Themostocles
12-01-08, 12:17 am
Hope the food at that wedding was good lol, but what free food isn't good? Nice leg w/o Rob, strong lunges. -T.

rob_in_korea
12-01-08, 7:32 am
Thanks T. I had a great Chest workout today. PR in reps on Incline Barbell Bench. It's funny but during Incline Bench my back was fine but I felt some weird things during Flat Bench so I just kept the weight low and changed my foot position.

Chest (14 sets)
Incline Barbell Bench: 135x12, 155x10, 185x8, 205x3(PR-last rep spotter assisted), 135x20(PR?)
Flat Barbell Bench: 135x12, 135x12, 185x8
Incline DB Flye: 25x12, 25x12, 25x12
Cable Crossover: 50x12, 60x12, 40x20

Tomorrow will be a modified Back workout.

-Rob

Themostocles
12-01-08, 8:24 am
Thats some strong inclining brother, and a ton of reps. My guess on the flat bench was the arching of the back, hope it continues to get better. -T.

simpleguy
12-01-08, 9:23 am
Thanks T. I had a great Chest workout today. PR in reps on Incline Barbell Bench. It's funny but during Incline Bench my back was fine but I felt some weird things during Flat Bench so I just kept the weight low and changed my foot position.

Chest (14 sets)
Incline Barbell Bench: 135x12, 155x10, 185x8, 205x3(PR-last rep spotter assisted), 135x20(PR?)
Flat Barbell Bench: 135x12, 135x12, 185x8
Incline DB Flye: 25x12, 25x12, 25x12
Cable Crossover: 50x12, 60x12, 40x20

Tomorrow will be a modified Back workout.

-Rob


solid workout Rob... I agree with Themostocles on the arch, maybe you didn't realise you arched, I honestly do arch only when going heavy, but maybe it's not a wise idea if your lower back's still bothering you

rob_in_korea
12-02-08, 5:58 am
Thanks T and simpleguy and I think you guys are right about the arch in my back. I had a solid Back workout- no deadlifts this week. After I finished I got to my apartment building (which is only three years old) and I got stuck on the elevator for an hour - incredibly boring.

Back (16 sets)
HS DY Row: 90x12, 140x12, 140x12, 180x12
HS Row (Wide Parallel Grip): 90x15, 180x12, 180x12, 180x12
Pullups: 10, 10, 10, 10
Hyperextension: 15, 15, 12(with a 25lb plate), 12(with a 25lb plate)

Tomorrow will be Shoulders.....

-Rob

Themostocles
12-02-08, 6:07 am
I'm suprised you back help up to those hypers, but good job getting it done. Have you tried reverse hypers too see if it helps with the back? 3 hours? I would have gone insane, but I am alittle ADD lol. -T.

rob_in_korea
12-03-08, 4:59 am
Thanks T. No I haven't tried reverse hypers but I'll give them a shot. I was in the elevator for an hour but that was long enough.

I had an outstanding Shoulder workout today. PRs in reps and weight on DB Shoulder Press.

Shoulders, Traps and Rear Delts (20 sets)
Seated DB Overhead Press: 50x12, 65x10(PR), 75x4(PR-3 on my own, 1 spotter assisted), 40x30
DB Lateral Raise: 25x12, 25x12, 30x12, 35x10, 45x6
EZ Curl Bar Front Raise: 40x12, 40x12, 50x10
DB Shrug: 75x15, 95x12, 95x12, 95x12
Seated Bent Over DB Lateral Raise: 20x12, 20x12, 20x12, 20x12

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

-Rob

Themostocles
12-03-08, 5:03 am
Strong pressing bro, must be getting some big shoulders. Enjoy the rest. And I have no idea where I got that 3 hours from lol, musta been doing too many things at once. -T.

MYKL
12-03-08, 12:04 pm
Hello ROB,

You're still maxing the reps. Your shoulder routine sounds like where I want to be.
I really like doing the weighted Hyperextensions too. You must be getting some awesome definition with this latest round of routines.

Hopefully I'll be able to stop in for a while (I was without Internet access for a few months) and continue to be inspired by your dedication to the Iron.

Strength and happiness to you and yours.

^_^

LETHAL
12-04-08, 1:40 am
Thanks T. No I haven't tried reverse hypers but I'll give them a shot. I was in the elevator for an hour but that was long enough.

I had an outstanding Shoulder workout today. PRs in reps and weight on DB Shoulder Press.

Shoulders, Traps and Rear Delts (20 sets)
Seated DB Overhead Press: 50x12, 65x10(PR), 75x4(PR-3 on my own, 1 spotter assisted), 40x30
DB Lateral Raise: 25x12, 25x12, 30x12, 35x10, 45x6
EZ Curl Bar Front Raise: 40x12, 40x12, 50x10
DB Shrug: 75x15, 95x12, 95x12, 95x12
Seated Bent Over DB Lateral Raise: 20x12, 20x12, 20x12, 20x12

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

-Rob

looking strong Rob. sorry to hear about you getting stuck in the elevator. glad you got out of that thing. man you are consistent as always man. keep on getting those PRs.

Firedrake
12-04-08, 8:49 pm
I hope you enjoyed your rest day -- I look forward to the arm numbers!

J Wong
12-04-08, 10:11 pm
Great workout, nice high rep finisher on the presses. And good job on the PR.

rob_in_korea
12-05-08, 6:10 am
Thanks for the support guys. I had an outstanding Arm workout today. I decided to do Triceps first today just to change things up a bit. PR in weight and reps on Decline Close Grip Bench

Triceps (12 sets)
Rope Pulldown: 80x12, 100x12, 120x10, 140x8
Decline Close Grip Bench Press: 135x15, 185x12, 225x8(PR), 245x5(PR)
Single Arm DB Overhead Extension: 25x15, 25x15, 25x15
Dips: 30

Biceps and Forearms (12 sets)
Standing DB Curl: 35x12, 45x10, 55x6, 25x18
Lying Face Down on an Incline Bench Narrow Grip EZ Curl: 60x10, 60x10, 60x10, 60x10
21's: 70
Reverse Grip EZ Curl: 60x12, 60x12, 60x12

My back and shoulder felt good throughout the workout. Tomorrow will be Legs....

-Rob

simpleguy
12-05-08, 6:48 am
nice work Rob, congrats on the PRs... I'm really digging the close grip press on the decline, I feel it works the tris better then the flat bench

rob_in_korea
12-05-08, 8:07 am
Thanks simpleguy and I agree with you regarding the decline CGBP.

-Rob

rob_in_korea
12-06-08, 1:53 am
I had a solid Leg workout today and my back held up fine.

Legs (15 sets)
Nautilus Leg Extension: 125x12, 155x12, 185x10
Front Squat: 95x12, 135x8, 135x8
Squat: 135x12, 185x8, 135x12
HS Iso-Lateral Prone Leg Curl(weight per leg listed): 25x12, 25x12, 35x10
I finished off with 3 sets of Calf work.

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

-Rob

Themostocles
12-06-08, 4:48 pm
Enjoy the rest Rob. Great job on those triceps PRs, and a well rounded leg day. -T.

J Wong
12-07-08, 4:32 pm
Nice leg workout, enjoy the rest, and kill that chest!

rob_in_korea
12-08-08, 4:52 am
Thanks T and boom. I had a great Chest workout today, I changed it up by doing flyes first. I felt a little funniness in my lower back on my last set of Incline DB Bench Press on the first rep-I didn't have a spotter-but it seems ok now.

Chest (14 sets)
Incline DB Flye: 20x12, 30x12, 40x10(PR?)
Flat DB Flye: 40x12, 40x12, 50x8
Incline DB Bench Press: 50x12, 60x10, 70x8, 80x5
Flat DB Bench Press: 60x15, 60x15, 75x8, 50x20

I finished off with Abs and 20 mins of low intensity cardio. I am also going to post up my future plans soon - not just workout goals but other life goals as well. Stay tuned.....

Tomorrow will be Back.

-Rob

Themostocles
12-08-08, 4:59 am
Sounds like the back is getting better. Great job on the PR! -T.

J Wong
12-08-08, 7:02 am
Chest workout looking good, how do you like doing flyes before the pressing movements?

rob_in_korea
12-08-08, 7:22 pm
Sounds like the back is getting better. Great job on the PR! -T.

Thanks T. It's getting better but I know I still have to be careful for a little while.


Chest workout looking good, how do you like doing flyes before the pressing movements?

Thanks boom. Doing flyes first sometimes is fun, it definitely makes the pressing sets harder.

-Rob

Firedrake
12-08-08, 7:28 pm
Thanks T and boom. I had a great Chest workout today, I changed it up by doing flyes first. I felt a little funniness in my lower back on my last set of Incline DB Bench Press on the first rep-I didn't have a spotter-but it seems ok now.

Chest (14 sets)
Incline DB Flye: 20x12, 30x12, 40x10(PR?)
Flat DB Flye: 40x12, 40x12, 50x8
Incline DB Bench Press: 50x12, 60x10, 70x8, 80x5
Flat DB Bench Press: 60x15, 60x15, 75x8, 50x20

I finished off with Abs and 20 mins of low intensity cardio. I am also going to post up my future plans soon - not just workout goals but other life goals as well. Stay tuned.....

Tomorrow will be Back.

-Rob

Wow! Great work.

How were you holding your shoulders on the DB Inclines? That can affect your mid to low back pretty strongly. Were your feet square on the floor?

rob_in_korea
12-08-08, 11:47 pm
Thanks drake. I roll my shoulders back before I kick the DB's up into position. I was fine with the 70's but the 80's were a bit heavier so getting them into position took a lot of energy. I hope that makes sense.

-Rob

rob_in_korea
12-09-08, 5:19 am
I had a solid Back workout today. Still taking it easy, my back felt ok but there's still a strange feeling.

Back (16 sets)
DB Row: 65x15, 75x12, 95x10, 95x10
HS Row(wide parallel grip): 180x12, 180x12, 270x8, 180x15
Pullups(not dead hang): 10, 10, 10, 8
Deadlift: 225x6, 225x6, 275x6, 315x6

Tomorrow will be Shoulders....

-Rob

Themostocles
12-09-08, 6:04 am
Nice work Rob, way to ease back into it. -T.

rob_in_korea
12-10-08, 4:49 am
Thanks T. I had a great shoulder workout today. I probably hit PR's in weight on Arnold Presses and reps in Shrugs.

Shoulders, Rear Delts and Traps (24 sets)
HS Shoulder Press: 90x15, 140x15, 180x8
Arnold Press: 30x15, 40x12, 50x5(PR?)
DB Lateral Raise: 20x12, 25x12, 30x10, 35x8
DB Front Raise: 20x12, 25x12, 25x12
EZ Curl Bar Upright Row: 90x12, 90x12, 90x10
Bent Over DB Lateral Raise: 25x12, 25x12, 25x12
Barbell Shrug: 225x12, 275x12, 315x10, 365x8(PR?), 225x20(PR?)

On something totally not related to exercise - I finally found a dyno in Korea so this Saturday I am going down there to get my car dynoed.

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

-Rob

Themostocles
12-10-08, 4:52 am
Congrats on your possible PRs lol. Wow, the thought of it being hard to find a dyno in Korea has never crossed mind ;). Nevermind me... -T.

rob_in_korea
12-10-08, 6:32 am
Thanks T. I know I should keep better track of the PR's. I am glad I found the elusive dyno, I would have thought it would be easy to find one is Seoul but it turns out it's not. This one is on the southern outskirts of the city.

-Rob

Themostocles
12-10-08, 6:41 am
I don't really keep track of my PRs in my log. I usually just remember what I have done before. And most of them aren't earth shattering either. 5lbs here or an extra rep there, but that shit adds up. And knowing for sure that I am gaining ground pushes me harder. -T.

LETHAL
12-11-08, 4:45 am
Thanks T. I had a great shoulder workout today. I probably hit PR's in weight on Arnold Presses and reps in Shrugs.

Shoulders, Rear Delts and Traps (24 sets)
HS Shoulder Press: 90x15, 140x15, 180x8
Arnold Press: 30x15, 40x12, 50x5(PR?)
DB Lateral Raise: 20x12, 25x12, 30x10, 35x8
DB Front Raise: 20x12, 25x12, 25x12
EZ Curl Bar Upright Row: 90x12, 90x12, 90x10
Bent Over DB Lateral Raise: 25x12, 25x12, 25x12
Barbell Shrug: 225x12, 275x12, 315x10, 365x8(PR?), 225x20(PR?)

On something totally not related to exercise - I finally found a dyno in Korea so this Saturday I am going down there to get my car dynoed.

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

-Rob

man you are getting it done everytime out. good to see that you are healthy and back in the swing of things. enjoy your day off and i know that you will blow up them arms big time on friday.

simpleguy
12-11-08, 11:03 am
solid delt workout Rob, good to know you got a PR on the arnold press

Thrawn
12-11-08, 5:08 pm
Outstanding delt work, Rob!! Hitting it hard from every angle. Good stuff!!

diesel1976
12-12-08, 12:24 am
Some outstanding workouts rob. I really liked the reverse order chest workout, I like to do that myself every so often. Great workouts as usual. Sorry I havent been around, been busy as shit with alot of stuff.

Carpe Diem P.T
12-12-08, 12:42 am
not sure on the prs rob?

rob_in_korea
12-12-08, 4:19 am
Thanks everyone. I know most of my weight PRs Carpe for the big exercises (Deadlift, Squat and Barbell Bench) but I am not sure on some of the other ones.

I had a solid Arm workout today. Once again I started off with Triceps first this week.

Triceps (13 sets)
French Curl: 60x12, 70x12, 70x12, 80x10
Rope Pulldown: 90x12, 120x8, 70x25
Single Arm Reverse Grip Pulldown: 40x12, 50x10, 50x10
Dips: 12(with a 45lb plate hanging), 12(45lb plate), 10(45lb plate)<--dips were actually done after biceps

Biceps and Forearms (12 sets)
Incline DB Curl: 30x12, 35x10, 45x5
Narrow Grip EZ Curl: 70x12, 80x10, 50x18
Bent Over DB Concentration Curl: 20x12, 20x12, 20x12
Hammer Curl: 30x12, 35x12, 45x8

I finished off with wrist curls and some grip work. Tomorrow will be Legs unless I get tied up at that car shop...

-Rob

Themostocles
12-12-08, 4:30 am
Nice and thourough Rob. Leave no muscle unpunished lol. -T.

B Con
12-12-08, 5:34 am
Damn that was an assault on the arms. Nicely done Rob. First time in here, wont be the last.

rob_in_korea
12-12-08, 5:46 am
Nice and thourough Rob. Leave no muscle unpunished lol. -T.

Thanks T.


Damn that was an assault on the arms. Nicely done Rob. First time in here, wont be the last.

Thanks for stopping by B Con.

-Rob

Thrawn
12-12-08, 12:04 pm
Man, you sure ripped your arms to shreds...SOLID work for the guns, Rob!

rob_in_korea
12-13-08, 5:35 am
Thanks Thrawn. I had an eventful day today: on the way to the dyno I had an altercation with some jackass at the tollbooth (a long story but instead of ending him I diffused the situation), I dynoed my car (375 rear wheel horsepower, 383 rear wheel torque-2006 Charger SRT8) and I went and did Legs.

I realized though I didn't so much pull my back last time as it was my obliques. Today during my last set of Squats I felt something strange on my right side-not painful but odd-I finished my Leg workout but now it's fairly painful. I can do hyperextensions without pain but side bends are painful. Anyway I think I'll be okay to work out on Monday but maybe I should go and hit up the acupuncturist again.

Legs (25 sets)
Squat: 135x12, 185x10, 225x8, 135x12<--was going for 20 but rep 11 felt strange so I stopped at 12.
HS Iso-Lateral Leg Press (weight per leg listed): 100x15, 190x15, 280x8, 325x6
Nautilus Leg Extension: 110x12, 140x12, 95x20
Nautilus Prone Leg Curl: 100x12, 130x12, 85x20
Nautilus Hip Abbductor/Adductor: 3 sets of each
I finished off with 5 sets of Calf work.

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

-Rob

rob_in_korea
12-13-08, 7:53 am
If you don't care about cars you can skip this. Otherwise here is one vid from the dyno, the sound quality isn't great because we were just using our regular digital camera:

http://www.youtube.com/watch?v=-NJMXy9f0IQ

The car is dirty because I got lost on my way there and ended up in the vicinity of a massive construction site.

-Rob

Themostocles
12-13-08, 9:49 am
Nice car. Good move stopping when the squats felt strange. Good work. -T.

Thrawn
12-13-08, 12:44 pm
Smart move; a true Animal knows when to pull through or when its better to fight another day. Props for staying safe and smart, Rob! Workout looks great; you should still get some good stimulation from the pounding you gave the wheels!
And i LOVE the car! They are super-expensive here, but i so wish i had one =))

rob_in_korea
12-13-08, 11:48 pm
Nice car. Good move stopping when the squats felt strange. Good work. -T.

Thanks T. I am not sure what the deal was yesterday but the pain seems to be subsiding today.


Smart move; a true Animal knows when to pull through or when its better to fight another day. Props for staying safe and smart, Rob! Workout looks great; you should still get some good stimulation from the pounding you gave the wheels!
And i LOVE the car! They are super-expensive here, but i so wish i had one =))

Thanks Thrawn. I guess I've been fairly lucky working out (in the gym) for almost four years without any serious injury. The car is fun, I have plans for it in the spring.....

-Rob

rob_in_korea
12-15-08, 12:47 am
I have decided to take a few days off from lifting to let my back/obliques recover more. I plan on starting back up on Saturday with Chest.

-Rob

Themostocles
12-15-08, 12:49 am
I have decided to take a few days off from lifting to let my back/obliques recover more. I plan on starting back up on Saturday with Chest.

-Rob

Enjoy the rest and I hope it feels better. -T.

Thrawn
12-15-08, 4:57 pm
Rest up and eat up, big man! If that feels like the smart thing to do, do it and enjoy it!

Firedrake
12-15-08, 5:07 pm
If you don't care about cars you can skip this. Otherwise here is one vid from the dyno, the sound quality isn't great because we were just using our regular digital camera:

http://www.youtube.com/watch?v=-NJMXy9f0IQ

The car is dirty because I got lost on my way there and ended up in the vicinity of a massive construction site.

-Rob

Oh, man -- seeing that makes me wince. One of my co-workers has, er . . . had, a Charger that same color and pretty much the same configuration, which got plowed into last night on an L.A. freeway and totalled. She's hurting but not in hospital, but seriously in tears over her cherished Charger, which she bought when her fiance dumped her, using the money she'd saved for the wedding.

(Anyone interested? She's 31, 5'11" tall, waist length blonde hair, and stacked -- not to mention intelligent, funny, and a gamer geek. If she weren't young enough to be my daughter I'd be all over her)

rob_in_korea
12-15-08, 8:21 pm
Enjoy the rest and I hope it feels better. -T.

Thanks T. I am sure I'll be good as new soon.


Rest up and eat up, big man! If that feels like the smart thing to do, do it and enjoy it!

Thanks Thrawn.


Oh, man -- seeing that makes me wince. One of my co-workers has, er . . . had, a Charger that same color and pretty much the same configuration, which got plowed into last night on an L.A. freeway and totalled. She's hurting but not in hospital, but seriously in tears over her cherished Charger, which she bought when her fiance dumped her, using the money she'd saved for the wedding.

(Anyone interested? She's 31, 5'11" tall, waist length blonde hair, and stacked -- not to mention intelligent, funny, and a gamer geek. If she weren't young enough to be my daughter I'd be all over her)

That sucks drake, I think I would cry if I totaled my car. Your coworker sounds great but I am married so I don't think my wife would approve, maybe I should ask...lol.

-Rob

J Wong
12-15-08, 10:17 pm
Rest up man, come back strong.

atrain11b
12-15-08, 10:33 pm
Your coworker sounds great but I am married so I don't think my wife would approve, maybe I should ask...lol.

-Rob
Let us know how that goes!

rob_in_korea
12-17-08, 1:18 am
Rest up man, come back strong.

Thanks boom.


Let us know how that goes!

How's it going atrain? I don't think I would be able to post anymore if I really asked that question, I'd probably get hit over the head with a frying pan.

-Rob

diesel1976
12-17-08, 1:28 am
Been busy as hell lately. Hope your additional rest helps you recover 100%.

rob_in_korea
12-20-08, 12:20 pm
Thanks diesel. I think I have a bruised rib but it seems to be healing. I had a solid Chest workout today. All reps were done nice and slow.

Chest (12 sets)
Incline Barbell Bench Press: 135x12, 135x12, 135x12, 135x12
Flat Barbell Bench Press: 135x12, 135x12, 135x12, 135x12
Cable Crossover: 40x15, 50x15, 50x15, 40x20

It was an easy workout however doing slow reps started to become a challenge. I don't think I'll be able to hit the gym tomorrow because my wife and I have to go see a musical but that's ok because I should take it slow. My future plans will be coming up soon...stay tuned...

Monday is Back.....

-Rob

atrain11b
12-20-08, 1:29 pm
Slow, and high reps, looks great. Have fun at the musical, and looking forward to the new plan.

simpleguy
12-20-08, 1:55 pm
I'm digging the slow reps Rob, even though the poundage moved is slightly lower, you really get to feel the exercise, and get that mind-muscle connection

Themostocles
12-20-08, 2:51 pm
NOt only do you get the MMC on slow reps, the burn is intense. Looking forward to seeing the new plan Rob. Enjoy the musical, if you are into that sort of thing lol. -T.

J Wong
12-20-08, 3:31 pm
Chest must feel good after all of those slow reps. Looking forward to the plans man.

Carpe Diem P.T
12-20-08, 4:53 pm
you seem to train very similar to me. that is identical to my chest work out. i reckon with those three u are hitting it at every angle. good to see you are so consistent rob

rob_in_korea
12-20-08, 9:36 pm
Slow, and high reps, looks great. Have fun at the musical, and looking forward to the new plan.

Thanks atrain. I am sure the musical will be interesting.


I'm digging the slow reps Rob, even though the poundage moved is slightly lower, you really get to feel the exercise, and get that mind-muscle connection

Thanks simpleguy. That's what I was going for, just letting the chest really do the work.


NOt only do you get the MMC on slow reps, the burn is intense. Looking forward to seeing the new plan Rob. Enjoy the musical, if you are into that sort of thing lol. -T.

Thanks T. When I was doing the last two sets on Flat Bench I thought my chest was going to explode around rep 10.


Chest must feel good after all of those slow reps. Looking forward to the plans man.

Thanks boom. My chest is quite sore.


you seem to train very similar to me. that is identical to my chest work out. i reckon with those three u are hitting it at every angle. good to see you are so consistent rob

Thanks Carpe. I agree, you are definitely hitting every angle.

-Rob

Thrawn
12-21-08, 7:04 am
Excellent stuff, Rob! MMC is SO important. Great way to build it up. Doing slow and controlled is da shizzle for improving MMC.

rob_in_korea
12-21-08, 10:23 pm
Excellent stuff, Rob! MMC is SO important. Great way to build it up. Doing slow and controlled is da shizzle for improving MMC.

Thanks Thrawn. I think for the next two weeks all of my exercises will be done nice and slow.

-Rob

rob_in_korea
12-22-08, 5:34 am
I had a great Back workout today. Once again I was following the slow rep scheme.

Back (13 sets)
Barbell Row: 135x12, 135x12, 185x12, 185x12
Seated(on a flat bench) Single Arm High Cable Row: 80x15, 100x12, 120x12, 80x18
Deadlift: 135x20, 225x12, 315x5, 315x5<--I think for the next few weeks 315-365 will be my upper limit on deads, I don't want to reinjure my lower back.
Hyperextension: 10

I had a really nice pump going on. On the deads I could have done more reps with each set but I didn't want to push my luck. Tomorrow will be Shoulders...

-Rob

Themostocles
12-22-08, 9:03 am
Nice volume on the deads, especially if slow. Careful with that back Rob. Happy holidays. -T.

LETHAL
12-23-08, 3:11 am
I had a great Back workout today. Once again I was following the slow rep scheme.

Back (13 sets)
Barbell Row: 135x12, 135x12, 185x12, 185x12
Seated(on a flat bench) Single Arm High Cable Row: 80x15, 100x12, 120x12, 80x18
Deadlift: 135x20, 225x12, 315x5, 315x5<--I think for the next few weeks 315-365 will be my upper limit on deads, I don't want to reinjure my lower back.
Hyperextension: 10

I had a really nice pump going on. On the deads I could have done more reps with each set but I didn't want to push my luck. Tomorrow will be Shoulders...

-Rob

i see that you had a great back workout man. doing things nice and slow will help you grow my man.

rob_in_korea
12-23-08, 7:15 am
Thanks T and Lethal. I had a solid slow rep Shoulder workout today.

Shoulders, Traps and Rear Delts (18 sets)
HS Shoulder Press: 90x12, 90x12, 140x12, 140x12, 90x18
DB Lateral Raise: 15x15, 15x15, 15x15
DB Front Raise: 20x12, 20x12, 15x18
DB Shrug: 85x12, 95x12, 95x12, 95x12
Cable Rear Delt Flye: 30x12, 30x12, 30x12

I also did some rotator cuff exercises. Tomorrow and Christmas will most likely be off days. Friday will be Arms....

-Rob

Themostocles
12-23-08, 7:35 am
NICE!

Enjoy the time off and have a merry Xmas. -T.

B Con
12-23-08, 7:38 am
Damn that looked like a solid shoulder session. Getting that work in before Christmas nice work Rob. Merry Christmas and enjoy the family time and much deserved rest.

rob_in_korea
12-24-08, 1:13 am
NICE!

Enjoy the time off and have a merry Xmas. -T.

Thanks T. I hope you have a great Christmas.


Damn that looked like a solid shoulder session. Getting that work in before Christmas nice work Rob. Merry Christmas and enjoy the family time and much deserved rest.

Thanks B. Merry Christmas to you as well.

-Rob

rob_in_korea
12-24-08, 1:59 am
Here are my plans for the next year and beyond. As many of you know I am trying to start a gym over here. The one obstacle in my way right now is money....around one million dollars to be exact. My wife and I have a found a way to earn enough money to at least purchase the equipment ($500,000) or possibly the entire amount.

In March we will be heading to Florida for a week of consultant training. The company is called LifeSuccess Consulting and is headed by Bob Proctor. Right now we spend about 10 hours a week studying the material and in Florida we will receive about an additional 60 hours of training. After we finish there is post training material for you to do on your own.

Right now my plan is to do it part time until I leave my current job sometime around the end of summer or early fall next year. This plan could change depending on how quickly everything goes. I will then start the gym (but still continue to do consulting) and my wife will continue on with the consulting business. I wish I could tell you how much money I will be walking away from by leaving my current position but I can't right now because I am bound by contract. Maybe after I quit.....

As far as working out is concerned my plan is still to get up to around 240lbs, I am still at 225 and I would guess that my bodyfat is about 15%. Once I get to 240 I will gradually cut down to 225 but I want to be around 10-12% bodyfat. I figure it will take me most of next year to get to 240 because I don't want my bodyfat to get much higher. Once I do a little cut I may do a bodybuilding show and hopefully step on stage around 215lbs in the single digits of bf%.

I also want to get stronger. I missed my revised deadlift goal this year. It was to pull 500, I have done 475 and almost 495 so I am close. My ATG squat one rep is around 295lbs, if I only go to parallel I know I can do north of 315 for reps but I want to get that ATG squat up. As far as benching goes I have no idea what my flat barbell one rep max is...I am guessing around 275 so that will be my last priority.

Anyway I hope all of you set high goals for yourself in the next year and beyond....by the way my 5 year goal financially is to earn a million a month.....

Merry Christmas.

-Rob

J Wong
12-24-08, 10:38 am
Some good looking goals man. If you are in my area in Florida, and somehow get some free time, I'm down to train with you. Good luck with everything, and Merry Christmas.

atrain11b
12-24-08, 2:59 pm
Wow, very nice Rob. Great goals, and one heck of a man behind them. I wish you the best with all of them. Keep us posted with pics as you gain and cut. Hope to see you up on that stage. Oh yeah, once you start making a mil a month, would you adopt me. LOL, Merry Christmas, and once again, I hope it all works out.

diesel1976
12-24-08, 7:58 pm
I had a great Back workout today. Once again I was following the slow rep scheme.

Back (13 sets)
Barbell Row: 135x12, 135x12, 185x12, 185x12
Seated(on a flat bench) Single Arm High Cable Row: 80x15, 100x12, 120x12, 80x18
Deadlift: 135x20, 225x12, 315x5, 315x5<--I think for the next few weeks 315-365 will be my upper limit on deads, I don't want to reinjure my lower back.
Hyperextension: 10

I had a really nice pump going on. On the deads I could have done more reps with each set but I didn't want to push my luck. Tomorrow will be Shoulders...

-Rob

Nice back workout Rob. Great job on the slow rep scheme. I really like doing slow negatives most of the time. It is great for the old MMC.


Thanks T and Lethal. I had a solid slow rep Shoulder workout today.

Shoulders, Traps and Rear Delts (18 sets)
HS Shoulder Press: 90x12, 90x12, 140x12, 140x12, 90x18
DB Lateral Raise: 15x15, 15x15, 15x15
DB Front Raise: 20x12, 20x12, 15x18
DB Shrug: 85x12, 95x12, 95x12, 95x12
Cable Rear Delt Flye: 30x12, 30x12, 30x12

I also did some rotator cuff exercises. Tomorrow and Christmas will most likely be off days. Friday will be Arms....

-Rob

Again, nice job on the slow rep training. Merry Christmas and happy new year Rob.

rob_in_korea
12-26-08, 7:51 am
Thanks everyone. I'll be in Palm Beach boom so if you are anywhere near there it may be possible. Atrain I'll gladly adopt you...lol. I hope you had a great Christmas diesel.

I had a great Arm workout today. Once again everything was done slowly....

Biceps and Forearms (9 sets)
Standing DB Curl: 30x12, 35x12, 40x12
Standing High Cable Curl: 50x12, 50x12, 40x15
Hammer Curl: 25x12, 25x12, 25x12

Triceps (7 sets)
Rope Pulldown: 70x15, 90x12, 90x12
French Curl: 60x12, 60x12, 60x12
Dips: 12

Tomorrow will be Legs....

-Rob

J Wong
12-26-08, 8:55 am
Nice arm workout man, I bet the slow lifting killed your arms! And I'm in the Sarasota area, I'm pretty sure Palm Beach is really far from here haha

Themostocles
12-26-08, 12:16 pm
Nice arm workout man, I bet the slow lifting killed your arms!

x2. Hows the shoulder doing Rob? -T.

rob_in_korea
12-27-08, 2:57 am
Thanks boom and T. My arms are sore as hell. My shoulder is doing much better.

I had a good Leg workout today. Everything was done slowly, really focusing on the negative except Lunges which were just done slow. I held off on squats this week.
I think the goon squad from T's gym flew over here to workout today. Funny shit...

Legs (17 sets)
DB Lunge: 25x12(per leg), 35x12, 35x12, 35x12
Cybex Leg Press: 210x20, 210x20, 210x25
Cybex Leg Extension: 110x15, 130x12, 130x12
Cybex Prone Leg Curl: 90x15, 110x12, 110x12
I finished off with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob

Psycho77
12-27-08, 4:09 am
Thanks boom and T. My arms are sore as hell. My shoulder is doing much better.

I had a good Leg workout today. Everything was done slowly, really focusing on the negative except Lunges which were just done slow. I held off on squats this week.
I think the goon squad from T's gym flew over here to workout today. Funny shit...

Legs (17 sets)
DB Lunge: 25x12(per leg), 35x12, 35x12, 35x12
Cybex Leg Press: 210x20, 210x20, 210x25
Cybex Leg Extension: 110x15, 130x12, 130x12
Cybex Prone Leg Curl: 90x15, 110x12, 110x12
I finished off with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob



Good leg session you had there Rob. Way to use slow movements to emphasize the negative to make it more painful but very effective. Grow legs...grow!

rob_in_korea
12-27-08, 4:20 am
Thanks for stopping by Psycho. I think it's good to super slow negatives every once in a while to change it up a bit.

-Rob

simpleguy
12-27-08, 7:12 am
Thanks boom and T. My arms are sore as hell. My shoulder is doing much better.

I had a good Leg workout today. Everything was done slowly, really focusing on the negative except Lunges which were just done slow. I held off on squats this week.
I think the goon squad from T's gym flew over here to workout today. Funny shit...

Legs (17 sets)
DB Lunge: 25x12(per leg), 35x12, 35x12, 35x12
Cybex Leg Press: 210x20, 210x20, 210x25
Cybex Leg Extension: 110x15, 130x12, 130x12
Cybex Prone Leg Curl: 90x15, 110x12, 110x12
I finished off with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob


solid leg day Rob, hope you had a great Christmas bro

pedraza
12-27-08, 9:01 am
nice job in the gym rob and good luck with the long term goals

Themostocles
12-27-08, 6:26 pm
You can keep the goons if you want lol, no need to send them back. Its good to take a break from squats every once in awhile, especially if you are still tended from your injury/strain. Nice w/o. -T.

rob_in_korea
12-28-08, 12:02 am
solid leg day Rob, hope you had a great Christmas bro

Thanks simpleguy. My Christmas was great and I hope yours was as well.


nice job in the gym rob and good luck with the long term goals

Thanks for stopping by pedraza.


You can keep the goons if you want lol, no need to send them back. Its good to take a break from squats every once in awhile, especially if you are still tended from your injury/strain. Nice w/o. -T.

Thanks T. I'll put squats back in the routine next week.

-Rob

rob_in_korea
12-28-08, 6:22 am
I had an okay Chest workout today. It felt like I didn't have any energy but I'll still stuck with the slow negative routine.

Chest (14 sets)
Incline DB Bench Press: 50x15, 60x12, 60x12, 60x12, 50x14
Flat DB Bench: 70x12, 70x10, 60x15
Steep Incline DB Flye: 20x15, 25x12, 25x12
Cable Crossover: 50x12, 60x12, 40x15

I finished up with Abs and 20 mins of low intensity cardio. Tomorrow will be an off day and Tuesday will be Back...

-Rob

Themostocles
12-28-08, 3:54 pm
I can only imagine the burn from doing slow DB benching! Hope the energy picks up. I haven't been doing anything but sleep and eating this week. -T.

B Con
12-29-08, 8:05 am
Great chest workout Rob. Slow negatives are a killer... but they definitely get you accustomed to the heavier weights.

rob_in_korea
12-30-08, 5:29 am
Thanks guys. I will switch my routine next week back to a more normal speed workout. I had an excellent Back workout today. Once again I could've done more reps on deads but I didn't want to push it.

Back (14 sets)
Overhand Grip Lat Pulldown: 120x12, 140x12, 160x12, 120x18
HS Row (close parallel grip): 180x12, 180x12, 230x12
Overhand Grip Barbell Row: 135x15, 185x12, 225x12
Deadlift: 225x8, 275x6, 315x5, 365x3<---first three sets did super slow negatives...last set done at normal speed-wore a belt on last set.

My Back felt incredibly pumped from this workout but doing slow negative deads is difficult.

Tomorrow I'll try to get in there and hit Shoulders but this depends on the traffic situation. Usually New Year's Eve traffic is nuts in Seoul, it could take 90 mins to get to the gym which is 3-4 miles away. If I don't go tomorrow then the next two days will be off and Friday will be Shoulders....

-Rob

B Con
12-30-08, 8:50 am
Hell yeah you destroyed that back as well. Hope that traffic ain't too bad...

J Wong
12-30-08, 9:24 am
Negatives on deadlifts?? Damn, that must have been a great pump.

Themostocles
12-30-08, 10:13 am
Negatives on deadlifts?? Damn, that must have been a great pump.

x2, thats just crazy talk lol. Have a Happy New Years Rob! -T.

atrain11b
12-30-08, 10:36 am
Awesome looking work out, love those Deads. Throwing some good weight around in there.

simpleguy
12-30-08, 2:15 pm
negatives on deads is really demanding Rob, great stuff... Happy New year

pedraza
12-30-08, 2:19 pm
great job on back rob. have fun crushing your shoulders

LETHAL
12-30-08, 9:07 pm
loving that back workout man. that kind of workout is what builds champions man. you are getting it done as always bro. take care of yourself.

rob_in_korea
12-30-08, 10:26 pm
Hell yeah you destroyed that back as well. Hope that traffic ain't too bad...

Thanks B. Unfortunately traffic is that bad so it looks like I'll be holding off until Friday.


Negatives on deadlifts?? Damn, that must have been a great pump.

Thanks boom. Deadlift negatives are a challenge.


x2, thats just crazy talk lol. Have a Happy New Years Rob! -T.

Thanks T. I hope you have a great New Years as well.


Awesome looking work out, love those Deads. Throwing some good weight around in there.

Thanks atrain. It was a fun workout.


negatives on deads is really demanding Rob, great stuff... Happy New year

Thanks simpleguy. Heppy New Year to you too.


great job on back rob. have fun crushing your shoulders

Thanks pedraza. They'll have to wait until Friday.


loving that back workout man. that kind of workout is what builds champions man. you are getting it done as always bro. take care of yourself.

Thanks Lethal. The workout was great but I have a feeling that I'll be sore as hell later today.

-Rob

rob_in_korea
12-31-08, 3:09 am
I hope all you have an outstanding New Year. My wife and I have some plans tonight so I'll catch up with all of you later. Be safe.

-Rob

Psycho77
12-31-08, 4:28 am
Awesome chest and back work there Rob. Negatives on deads....deadly bro. Have a safe and happy new year.

rob_in_korea
01-01-09, 3:21 am
Thanks psycho. Unfortunately last night I got jumped in a nightclub. I am not not exactly sure who did it but I think it was two guys. I got blindsided , fell to the floor and took a soccer kick to the face which evidently ko'd me for a short time. I came to and this guy was raining down punches from above but I did manage to catch him in a not so tight armbar. He took off running after that along with some other people. I do know most of the workers at this place so maybe somebody can find them.

My wife talked me into going to the hospital so we went to the ER. My head and ribs are ok, my nose is fractured but not completely broken. They said I may have to have surgery on it but I don't understand why. I also have a nice semi shoe print bruise on my chest, and some small lumps on my head.

The funny thing about this is growing up in Philly I had been in my share of street fights but I never got too messed up-this includes having some joker pull a knife on me. In the few years that I trained MMA I never got too messed up- black eyes here and there, the occasional fat lip, bruised rib, neck sprain. Instead I get jacked up in a nightclub in Seoul. Funny.

Tomorrow will be Shoulders...

-Rob

Psycho77
01-01-09, 7:41 am
What the fuck!

Shit bro......glad your ok and nothing WORSE happened. Noses, don't need a pretty one to lift big. Bruises heal.

I really do fuckin' pray you catch those bastard and give em hell.

Sh*t, I know its not right but its stuff like this that get my blood boiling bad. I need to go out and punch someone. Arggghhh!!!

Tom is chest day for me. Goodluck on your shoulder day, hit hard, heavy and let it all out.

rob_in_korea
01-01-09, 10:02 am
Thanks psycho. You are right I am very lucky that nothing worse happened. I'm sure I'll be fine in a few days. Believe me I would love to find the guys that did it, although I doubt any of them would want to roll with me one on one.

-Rob

Themostocles
01-01-09, 10:08 am
Thanks psycho. You are right I am very lucky that nothing worse happened. I'm sure I'll be fine in a few days. Believe me I would love to find the guys that did it, although I doubt any of them would want to roll with me one on one.

-Rob

Weaker animals hunt in packs. That sucks Rob, hope you don't have to have surgery on your nose. And be glad thats the worst you have had, being stabbed is not a great feeling to have. -T.