PDA

View Full Version : My Battle to Get Bigger



Pages : 1 2 3 4 [5] 6 7 8 9 10 11 12

J Wong
01-01-09, 10:42 am
Damn man, sorry to hear that. I like the armbar part, you should have cranked that shit as hard as you could.

machineman
01-01-09, 2:50 pm
sorry to hear that rob...find them one by one and MAKE that a tight armbar and take that arm home with ya......freakin' pussies.....good looking workout, btw....

Carpe Diem P.T
01-01-09, 4:00 pm
nothing worse than getting blindsided. every fight i have been in, its been that way. attacked from behind for no reason. good luck with the surgery, thats going to be a nuisance for ya.

glad to see u are pushing on rob. go hard.

rob_in_korea
01-01-09, 9:37 pm
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.

That's true T. I am pretty lucky considering the amount of hits I took (that I remember).


Damn man, sorry to hear that. I like the armbar part, you should have cranked that shit as hard as you could.

Thanks boom. The weird thing is when I came to on the floor I thought: what I am doing on the floor, why is all this blood coming out of my nose, why am I getting hit in the face. I couldn't see who was doing the hitting so I timed his punches to grab his arm but I just didn't have it tight. In my head something popped after I did it although I am not sure that really happened. If it did it could have been his elbow, forearm or wrist.


sorry to hear that rob...find them one by one and MAKE that a tight armbar and take that arm home with ya......freakin' pussies.....good looking workout, btw....

Thanks machineman. I would like to have another shot at them.


nothing worse than getting blindsided. every fight i have been in, its been that way. attacked from behind for no reason. good luck with the surgery, thats going to be a nuisance for ya.

glad to see u are pushing on rob. go hard.

Thanks Carpe. I really don't think I'll need surgery but we'll see what happens. Two years ago these two guys tried some shit while I was at an ATM and I tried to be the better person and walk away. The one guy hit me from behind, unfortunately for him he only managed to hit my back. Let me just say that the both of them didn't look so good after I was finished.

I am going to hit Shoulders in a few hours.

-Rob

rob_in_korea
01-02-09, 2:30 am
I had a great Shoulder workout today. Slow negatives once again...

Shoulders, Traps and Rear Delts (24 sets)
Seated DB Overhead Press: 40x15, 50x12, 50x12, 50x12, 50x12
DB Lateral Raise: 15x15, 20x12, 20x12, 20x12
EZ Curl Bar Front Raise: 40x12, 40x12, 40x10
Narrow Grip EZ Curl Upright Row: 80x12, 80x12, 80x10
Barbell Shrug: 225x12, 275x12, 315x10, 225x15, 185x20
Bent Over DB Lateral Raise: 25x12, 25x12, 25x12, 25x12

I finished off with rotator cuff work. Tomorrow will be Arms...

-Rob

Psycho77
01-02-09, 3:57 am
I had a great Shoulder workout today. Slow negatives once again...

Shoulders, Traps and Rear Delts (24 sets)
Seated DB Overhead Press: 40x15, 50x12, 50x12, 50x12, 50x12
DB Lateral Raise: 15x15, 20x12, 20x12, 20x12
EZ Curl Bar Front Raise: 40x12, 40x12, 40x10
Narrow Grip EZ Curl Upright Row: 80x12, 80x12, 80x10
Barbell Shrug: 225x12, 275x12, 315x10, 225x15, 185x20
Bent Over DB Lateral Raise: 25x12, 25x12, 25x12, 25x12

I finished off with rotator cuff work. Tomorrow will be Arms...

-Rob


way to shrug that shit off and do some work. looking very good Rob

Themostocles
01-02-09, 3:05 pm
315x10 for a slow negative is some bad ass trap strength bro. Way to get it started this year. -T.

atrain11b
01-02-09, 7:22 pm
Great looking workout there, but those shrugs stand out to me. Way to go, some serious weight there.

rob_in_korea
01-03-09, 2:47 am
Thanks guys. I wear straps when I do shrugs in case any one was wondering and yes my traps were sore as hell today.

I had a solid Arm workout today.

Biceps and Forearms (10 sets)
Narrow Grip EZ Curl: 60x15, 70x12, 70x12
Concentration Curl: 25x10, 20x12, 20x12
21's: 50x21
Reverse Grip EZ Curl: 50x12, 50x12, 50x12

Triceps (11 sets)
French Curl: 60x15, 70x12, 70x12, 70x12
Single Arm DB Overhead Extension: 20x12, 20x12, 25x10
Reverse Grip Straight Bar Pulldown: 60x20, 70x12, 70x12
Dips: 15

I finished off with some wrist curls and grip work. Tomorrow is an off day and Monday will be Legs and the end of this slow rep routine.

-Rob

rob_in_korea
01-03-09, 4:31 am
Actually tomorrow is not an off day. I'll be doing Legs....

-Rob

Thrawn
01-03-09, 5:47 am
That SUCKS about the barfight, Rob! Damn them straight to hell. Seth is right, weaker animals hunt in packs. I have the utmost respect for you, just going right back at it and shrugging it off. That is just IRON mind and body. You are the MAN, brother. Awesome workouts. Love the slow negatives for traps!

J Wong
01-03-09, 10:46 am
I had a great Shoulder workout today. Slow negatives once again...

Shoulders, Traps and Rear Delts (24 sets)
Seated DB Overhead Press: 40x15, 50x12, 50x12, 50x12, 50x12
DB Lateral Raise: 15x15, 20x12, 20x12, 20x12
EZ Curl Bar Front Raise: 40x12, 40x12, 40x10
Narrow Grip EZ Curl Upright Row: 80x12, 80x12, 80x10
Barbell Shrug: 225x12, 275x12, 315x10, 225x15, 185x20
Bent Over DB Lateral Raise: 25x12, 25x12, 25x12, 25x12

I finished off with rotator cuff work. Tomorrow will be Arms...

-Rob


Thanks guys. I wear straps when I do shrugs in case any one was wondering and yes my traps were sore as hell today.

I had a solid Arm workout today.

Biceps and Forearms (10 sets)
Narrow Grip EZ Curl: 60x15, 70x12, 70x12
Concentration Curl: 25x10, 20x12, 20x12
21's: 50x21
Reverse Grip EZ Curl: 50x12, 50x12, 50x12

Triceps (11 sets)
French Curl: 60x15, 70x12, 70x12, 70x12
Single Arm DB Overhead Extension: 20x12, 20x12, 25x10
Reverse Grip Straight Bar Pulldown: 60x20, 70x12, 70x12
Dips: 15

I finished off with some wrist curls and grip work. Tomorrow is an off day and Monday will be Legs and the end of this slow rep routine.

-Rob

Nice workouts! Any noticable growth from this slow rep routine?

Themostocles
01-03-09, 11:05 am
Solid gun show Rob, and have fun with legs tomorrow. -T.

pedraza
01-03-09, 11:50 am
rob nice arm day. u got me really looking forward to my arm day next week

rob_in_korea
01-03-09, 12:29 pm
That SUCKS about the barfight, Rob! Damn them straight to hell. Seth is right, weaker animals hunt in packs. I have the utmost respect for you, just going right back at it and shrugging it off. That is just IRON mind and body. You are the MAN, brother. Awesome workouts. Love the slow negatives for traps!

Thanks Thrawn. Unfortunately nobody knows who did it so I guess they got away for now. I wasn't going to let that shit bother me.


Nice workouts! Any noticable growth from this slow rep routine?

Thanks boom. I've only done the true slow negative routine for two weeks so not really any new growth but a definite increase in soreness.


Solid gun show Rob, and have fun with legs tomorrow. -T.

Thanks T. I am sure legs will be a blast.


rob nice arm day. u got me really looking forward to my arm day next week

Thanks pedraza. I hope you have fun doing arms.

-Rob

Psycho77
01-03-09, 1:33 pm
Awesome gun show Rob.

yeah, they got away for now. But soon, they will get their comeuppance.

dyskee
01-03-09, 3:02 pm
hey buddy long time no see , a late merry xmas and a happy new year

LETHAL
01-04-09, 12:39 am
Thanks guys. I wear straps when I do shrugs in case any one was wondering and yes my traps were sore as hell today.

I had a solid Arm workout today.

Biceps and Forearms (10 sets)
Narrow Grip EZ Curl: 60x15, 70x12, 70x12
Concentration Curl: 25x10, 20x12, 20x12
21's: 50x21
Reverse Grip EZ Curl: 50x12, 50x12, 50x12

Triceps (11 sets)
French Curl: 60x15, 70x12, 70x12, 70x12
Single Arm DB Overhead Extension: 20x12, 20x12, 25x10
Reverse Grip Straight Bar Pulldown: 60x20, 70x12, 70x12
Dips: 15

I finished off with some wrist curls and grip work. Tomorrow is an off day and Monday will be Legs and the end of this slow rep routine.

-Rob

putting in some big time work Rob. i know how it feel to hit those traps and those bad boys start to hurt for a few days. workout looks great man.

rob_in_korea
01-04-09, 5:51 am
Thanks guys. You are right psycho, they will get theirs. Welcome back dyskee. Actually my traps are still sore Lethal.

I had a great Leg workout today and concluded this slow negative routine for now. It's not really a PR but the last set of Leg Presses felt that way. I had a crazy pump going on. I only did 3 sets of squats because I still have this weird feeling in my lower back/oblique area.

Legs (16 sets)
Squat: 135x12, 135x12, 135x12
HS Iso-Lateral Leg Press (weight per leg listed): 100x15, 100x20, 100x30
Nautilus Leg Extension: 95x12, 110x12, 125x12
Nautilus Prone Leg Curl: 80x12, 90x12, 110x12
I finished off with 4 sets of Calf work.

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

-Rob

pedraza
01-04-09, 8:13 am
nice looking wheelz day

Themostocles
01-04-09, 9:11 pm
I always wish I had one of those leg presses, they seem pretty awesome. Great leg work Rob. -T.

rob_in_korea
01-05-09, 6:19 am
nice looking wheelz day

Thanks pedraza. The slow negative squats were tough.


I always wish I had one of those leg presses, they seem pretty awesome. Great leg work Rob. -T.

Thanks T. Actually I like the inverted leg press better but none of the gyms on base have one.

I will be doing another run on the Test Explosion Stack starting next week. I had terrific results in 2007 on it so I figured I'll give it another go. I ordered two cans of Test, 1 of Stak and 1 of M Stak. I'll still be taking all the usual stuff, Pak, Pump, EAA Nitro, Flex, Torrent....

But I am wondering if I should take Omega because it could interfere with the AA in Test. Is this correct?

-Rob

Themostocles
01-05-09, 6:25 am
But I am wondering if I should take Omega because it could interfere with the AA in Test. Is this correct?

-Rob


Its the way I understood it, but I am, by far, no supp expert. -T.

J Wong
01-05-09, 6:48 am
Nice looking leg workout man..

As far as I understand, omega isn't recommended to take with test.

krazyassmexican
01-05-09, 8:48 am
Nice looking leg workout man..

As far as I understand, omega isn't recommended to take with test.

as long as you dont take em together and your omega 6 fatty acids are balanced to omega 3 you should be more than alright!

Psycho77
01-05-09, 10:25 am
Sick wheelz day Rob.

simpleguy
01-05-09, 12:14 pm
very solid workout Rob... that stack sounds pretty cool, keep us posted

dyskee
01-05-09, 4:13 pm
nice wheels bro

atrain11b
01-05-09, 7:45 pm
Another good looking Leg Day, enjoy that rest my man!

Firedrake
01-06-09, 12:02 am
. . . and know I am now inspired to do my legs tomorrow.

rob_in_korea
01-06-09, 5:15 am
Thanks everyone for the responses. Maybe I'll take Omega out, I'll do some more research. I have an appointment for my nose next Tuesday. The funny thing is the hospital I went to wanted me to go to their plastic surgery clinic....haha...I said no thanks.

I had an outstanding Chest workout today. I hit a weight PR in Incline Barbell Bench.

Chest (14 sets)
Incline Barbell Bench Press: 135x12, 155x10, 185x8, 225x4(PR)*-drop set-135x8
Flat DB Bench Press: 70x10, 85x8, 85x8, 60x18
Incline DB Flye: 25x12, 35x12, 35x12
Flat DB Flye: 35x12, 40x10, 40x10
*spotter assisted last two reps

I finished up with some Ab work and 25 mins of low intensity cardio.

I still have this weird occasional pain in my lower back/oblique area, nothing showed up on the x-rays or ct scans so they don't know what it is. If I find some time I'll go hit up the acupuncturist again.

Tomorrow will be Back....

-Rob

Themostocles
01-06-09, 5:56 am
That is really an awesome PR Rob. I've been thinking about going for 225, just haven't yet. I got the 95s up last week for reps, maybe I should go for it this week(if I can get a spot). Hope the tweek in your abdomen finishes healing up quick. -T.

rob_in_korea
01-06-09, 6:00 am
Thanks T. You have been putting up some great DB numbers, I am sure you can get the 225...but as you said it's a good idea to have a spot.

-Rob

J Wong
01-06-09, 6:50 am
Nice looking chest workout man!

Carpe Diem P.T
01-06-09, 7:52 am
nice incline you monster!

maybe you could get a michael jackson nose. turn yourself in to a real freak!

Themostocles
01-06-09, 8:01 am
nice incline you monster!

maybe you could get a michael jackson nose. turn yourself in to a real freak!

Or a Mr. PotatoeHead nose, now that says hardcore lol. -T.

rob_in_korea
01-06-09, 8:37 am
Nice looking chest workout man!

Thanks boom.


nice incline you monster!

maybe you could get a michael jackson nose. turn yourself in to a real freak!

Thanks Carpe. I was laughing my ass off when I read that.


Or a Mr. PotatoeHead nose, now that says hardcore lol. -T.

That is some funny shit T.

-Rob

rob_in_korea
01-07-09, 5:12 am
I had a great Back workout today. PR in reps on DB Row. Still taking it easy with deads.

Back (16 sets)
DB Row: 80x12, 90x10, 100x8, 120x6(PR)
HS DY Row: 90x12, 180x10, 230x8, 270x6-drop set-140x15
Pullups (not dead hang): 12, 10, 10, 8
Deadlift: 225x10, 275x6, 315x5, 365x3<--wore a belt on last set

I wish the gym had higher DB's, I heard the other gym has 125's now but that place is as small as a closet so if there are more than 5 people working out you're screwed.

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

-Rob

Themostocles
01-07-09, 5:51 am
My gym has bigger DBs but they go up in 10lb jumps, which stiffles progression sometimes. But I guess its a minor bitch. Nice back day Rob. You are getting some really strong lats, congrats on the PR. On that HS row, what does the DY stand for? -T.

Carpe Diem P.T
01-07-09, 6:07 am
hey rob, do you keep tight for on your rows. ie keeping shoulders up through out the motion or do you drop shoulders?

rob_in_korea
01-07-09, 7:34 am
My gym has bigger DBs but they go up in 10lb jumps, which stiffles progression sometimes. But I guess its a minor bitch. Nice back day Rob. You are getting some really strong lats, congrats on the PR. On that HS row, what does the DY stand for? -T.

Thanks T. It's funny because I don't know what the DY stands for...but it kind of mimics an underhand grip barbell row.


hey rob, do you keep tight for on your rows. ie keeping shoulders up through out the motion or do you drop shoulders?

I usually drop my shoulder Carpe. Kind of like this:

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

I mix it up, sometimes on a bench, sometimes on the DB rack, sometimes just freely standing....

-Rob

Psycho77
01-07-09, 8:05 am
great chest and back workouts Rob.

get a db bar, I use one, and slap on as may plates as you wish.

dyskee
01-07-09, 4:45 pm
nice workouts bro , how much are u weighing right now?

rob_in_korea
01-07-09, 6:59 pm
great chest and back workouts Rob.

get a db bar, I use one, and slap on as may plates as you wish.

Thanks Psycho. That's a great idea.


nice workouts bro , how much are u weighing right now?

Thanks dyskee. I am around 225lbs, I am looking to get to around 240.

-Rob

pedraza
01-07-09, 7:11 pm
great job on that back rob

Firedrake
01-08-09, 11:27 pm
Hey, Rob -- sorry I haven't dropped in recently, but you've been doing some solid work both back and chest! Keep pushin' 'em up, bro!

rob_in_korea
01-09-09, 6:59 am
Thanks pedraza and drake. I had an incredible Shoulder workout today. I didn't go heavier on DB Overhead Press because I didn't have a spotter. I hit a weight PR in Front Raises (if that counts) and a huge rep PR in DB Shrugs.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8, 45x15
Cable Lateral Raise: 20x12, 20x12, 20x10
DB Lateral Raise: 30x10, 40x8
EZ Curl Bar Front Raise: 50x12, 50x12, 60x8(PR)
DB Shrug: 90x12, 120x12, 120x12, 120x20(PR), 120x25(PR)
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x10, 40x8, 20x20

I finished up with some rotator cuff work. Tomorrow will be Arms...

-Rob

simpleguy
01-09-09, 7:03 am
Thanks pedraza and drake. I had an incredible Shoulder workout today. I didn't go heavier on DB Overhead Press because I didn't have a spotter. I hit a weight PR in Front Raises (if that counts) and a huge rep PR in DB Shrugs.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8, 45x15
Cable Lateral Raise: 20x12, 20x12, 20x10
DB Lateral Raise: 30x10, 40x8
EZ Curl Bar Front Raise: 50x12, 50x12, 60x8(PR)
DB Shrug: 90x12, 120x12, 120x12, 120x20(PR), 120x25(PR)
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x10, 40x8, 20x20

I finished up with some rotator cuff work. Tomorrow will be Arms...

-Rob


nice delt/trap workout Rob... props on the presses and shrugs, looking really strong

Themostocles
01-09-09, 7:16 am
Those are some great PRs, and why wouldn't front raises count? I is confused! That is some nice repping on the shrugs, did that myself yesterday. It feels pump-tastic. -T.

Psycho77
01-09-09, 10:29 am
Thanks pedraza and drake. I had an incredible Shoulder workout today. I didn't go heavier on DB Overhead Press because I didn't have a spotter. I hit a weight PR in Front Raises (if that counts) and a huge rep PR in DB Shrugs.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8, 45x15
Cable Lateral Raise: 20x12, 20x12, 20x10
DB Lateral Raise: 30x10, 40x8
EZ Curl Bar Front Raise: 50x12, 50x12, 60x8(PR)
DB Shrug: 90x12, 120x12, 120x12, 120x20(PR), 120x25(PR)
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x10, 40x8, 20x20

I finished up with some rotator cuff work. Tomorrow will be Arms...

-Rob


sick!

Firedrake
01-09-09, 10:17 pm
Great looking shoulder day -- the DB Presses and Shrugs are killer!

rob_in_korea
01-09-09, 11:17 pm
nice delt/trap workout Rob... props on the presses and shrugs, looking really strong

Thanks simpleguy. I was thinking of doing the 75's for overhead but with no spotter I changed my mind.


Those are some great PRs, and why wouldn't front raises count? I is confused! That is some nice repping on the shrugs, did that myself yesterday. It feels pump-tastic. -T.

Thanks T. The shrugs felt great.


sick!

Thanks Psycho.


Great looking shoulder day -- the DB Presses and Shrugs are killer!

Thanks drake.

-Rob

J Wong
01-09-09, 11:39 pm
Kill those arms! And great delt day

rob_in_korea
01-10-09, 3:44 am
Thanks boom. I destroyed my Arms today. This may seem like a lot of sets but I finished in 50 mins. PR in reps (possibly weight) in DB Curl and Hammer Curl.

Biceps and Forearms (12 sets)
DB Curl: 40x12, 50x8, 60x4(PR)
Cable Narrow Grip EZ Curl: 80x12, 100x10, 130x8-drop set(ds)-70x15
Standing Double Bicep High Cable Curl: 40x12, 40x12, 30x18
Hammer Curl: 30x12, 40x8, 50x5(PR)

Triceps (12 sets)
French Curl: 70x12, 70x12, 80x10, 90x8-ds-60x15
Rope Pulldown: 90x12, 110x10, 130x6, 80x15
Single Arm Overhead DB Extension: 25x12
Dips: 10(with a 45lb plate), 8(with a 45lb plate), 7(with a 45lb plate)-ds-10

I finished up with some grip work.

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

-Rob

pedraza
01-10-09, 9:50 am
nice workout there and congrats on you PR

dyskee
01-10-09, 3:58 pm
nice arms workout man :D bring out those blazin guns

Themostocles
01-10-09, 8:03 pm
STRONG! biceps Rob, alt curling 60s is huge. I can barely hammer curl those. -T.

rob_in_korea
01-11-09, 1:12 am
nice workout there and congrats on you PR

Thanks pedraza.


nice arms workout man :D bring out those blazin guns

Thanks dyskee.


STRONG! biceps Rob, alt curling 60s is huge. I can barely hammer curl those. -T.

Thanks T.

I decided that if I can get to 235-240 by April then I will do a small cut, maybe two months, when I get back from the US. I have been stuck at 225 for quite a while now and that is my fault. I eat a shit ton but I have to bump it up a bit more. I think I'll throw more cheat meals in which should allow me to hit that number by April.

Anything north of 230 is a huge accomplishment for me because that means I've gained 100lbs since I was 18. I was one skinny ass mother fucker back then. If I can find some photos of myself from then I'll post them up sometime.

I forgot to mention I'll be back in Philly for a week before I head to Florida. Not sure if I'll have time to workout while in Philly but it would be cool.

-Rob

Thrawn
01-11-09, 7:44 am
Outstanding couple of workouts, Rob! And SURE, any PR counts. I do not care if it is a one lbs PR. Progress is progress, regardless on how much lbs or on which exercise. The accessory lifts make the big three, the big three cant improve without the accessory. You got some mad strength, Rob! Insprirational stuff, as always!

Firedrake
01-11-09, 12:16 pm
. . . I decided that if I can get to 235-240 by April then I will do a small cut, maybe two months, when I get back from the US. I have been stuck at 225 for quite a while now and that is my fault. I eat a shit ton but I have to bump it up a bit more. I think I'll throw more cheat meals in which should allow me to hit that number by April.

Anything north of 230 is a huge accomplishment for me because that means I've gained 100lbs since I was 18. I was one skinny ass mother fucker back then. If I can find some photos of myself from then I'll post them up sometime.

I forgot to mention I'll be back in Philly for a week before I head to Florida. Not sure if I'll have time to workout while in Philly but it would be cool.

-Rob

Damn, Rob -- your biceps must be looking totally swole!

It's funny you should mention "since high school", since it's only been in the last couple of months I've been under 100 pounds more since I was in high school. I wrestled at 154 -- this morning I'm 243. My coach, though, would not be pleased at the amount of it that's still fat.

As for your pix: I'd love to see a comparison of the high school days and today . . . it might make you sit up and take notice of your progress, too!

Themostocles
01-11-09, 1:25 pm
I am within 10lbs of where I was when I graduated high school, I am just carrying it in alot different places. -T.

rob_in_korea
01-11-09, 7:25 pm
Outstanding couple of workouts, Rob! And SURE, any PR counts. I do not care if it is a one lbs PR. Progress is progress, regardless on how much lbs or on which exercise. The accessory lifts make the big three, the big three cant improve without the accessory. You got some mad strength, Rob! Insprirational stuff, as always!

Thanks Thrawn. I am just trying to keep up with all of you.


Damn, Rob -- your biceps must be looking totally swole!

It's funny you should mention "since high school", since it's only been in the last couple of months I've been under 100 pounds more since I was in high school. I wrestled at 154 -- this morning I'm 243. My coach, though, would not be pleased at the amount of it that's still fat.

As for your pix: I'd love to see a comparison of the high school days and today . . . it might make you sit up and take notice of your progress, too!

Thanks drake. When I go visit my parents I'll try to find some photos. I think my arms at the time were skinnier than my forearms now...lol.


I am within 10lbs of where I was when I graduated high school, I am just carrying it in alot different places. -T.

I understand T, you are in the process of rearranging it.

-Rob

J Wong
01-11-09, 7:27 pm
Great arm workout!

Psycho77
01-11-09, 8:48 pm
Sick arm day Rob. Solid progress.

B Con
01-11-09, 9:29 pm
You now have the right to bear arms. Insane arm day Rob. Just got back and I see you haven't missed a beat. Intense looking.

rob_in_korea
01-12-09, 5:52 am
Thanks guys. I had an outstanding Leg workout today. PR in reps on leg press (for that style leg press). I took it easy on squats and stiff legged deads today. This morning my lower back/oblique felt stiff...possibly due to the fact that it was 15 degrees Fahrenheit outside this morning and with the wind chill it was
-5...so a bit cold.

Legs (20 sets)
HS Iso-Lateral Leg Press (weight per leg listed): 110x20, 155x20, 200x30(PR)
Squat: 135x12, 135x12, 165x10, 135x15
Stiff Legged Deadlift: 95x12, 95x12, 95x12
Nautilus Leg Extension: 110x12, 140x10, 185x8-drop set(ds)-110x12
Nautilus Prone Leg Curl: 100x12, 130x10, 170x8-ds-100x12
I finished up with 4 sets of calf work.

I had an incredible pump from this workout. I received my stuff from bodybuilding.com today so tomorrow will be Day 1 of the Test Explosion Stack.

Chest is up next....

-Rob

Themostocles
01-12-09, 6:04 am
Nice PR! I hear you about the weather, it f@#$ing cold today. Can't wait to see what this stack does for you bro. -T.

rob_in_korea
01-12-09, 8:41 am
Nice PR! I hear you about the weather, it f@#$ing cold today. Can't wait to see what this stack does for you bro. -T.

Thanks T. I guess I am lucky though because Seoul doesn't usually get snow. If the stack is anything like last time I'll be a fucking monster...lol.

-Rob

Themostocles
01-12-09, 8:44 am
Thanks T. I guess I am lucky though because Seoul doesn't usually get snow. If the stack is anything like last time I'll be a fucking monster...lol.

-Rob

Time to get Strong(er). -T.

pedraza
01-12-09, 9:19 am
great job on the workout rob

B Con
01-12-09, 1:24 pm
I have loved the Test Explosion stack every time I have ran it. Looking forward to seeing how it works with you and your hard work. Great wheels session as well. Getting it done.

Firedrake
01-12-09, 2:14 pm
GREAT looking leg day!

Gee, we southern Californians bitch if it drops below 60 . . . I'm impressed!

Psycho77
01-12-09, 8:12 pm
Thanks guys. I had an outstanding Leg workout today. PR in reps on leg press (for that style leg press). I took it easy on squats and stiff legged deads today. This morning my lower back/oblique felt stiff...possibly due to the fact that it was 15 degrees Fahrenheit outside this morning and with the wind chill it was
-5...so a bit cold.

Legs (20 sets)
HS Iso-Lateral Leg Press (weight per leg listed): 110x20, 155x20, 200x30(PR)
Squat: 135x12, 135x12, 165x10, 135x15
Stiff Legged Deadlift: 95x12, 95x12, 95x12
Nautilus Leg Extension: 110x12, 140x10, 185x8-drop set(ds)-110x12
Nautilus Prone Leg Curl: 100x12, 130x10, 170x8-ds-100x12
I finished up with 4 sets of calf work.

I had an incredible pump from this workout. I received my stuff from bodybuilding.com today so tomorrow will be Day 1 of the Test Explosion Stack.

Chest is up next....

-Rob


Solid workout Rob. Two thumbs up on the PR.
That stack will turn you into a freak for sure.

rob_in_korea
01-13-09, 4:50 am
Thanks guys. I went to the doctor for a checkup on my nose, basically there are a lot of small fractures and I missed a complete break by like 2mm. It will heal on it's own but he said for the next two weeks or so I have to be careful. By the way the appointment lasted all of 10 mins and if I didn't have insurance it would have been $70.

Anyway, today I started the Test Explosion Stack. I had a great Chest workout, especially considering I only slept about 3 hours last night, I didn't go too crazy because I didn't have a spotter. Possible rep PRs on Incline DB Bench but I am not sure.

Chest (14 sets)
Incline DB Bench Press: 50x12, 65x10, 75x8, 60x14
Flat DB Bench Press: 70x12, 80x8, 80x8, 90x4-drop set-60x8
Incline DB Flye: 30x12, 35x10, 35x10
Flat DB Around the World(not sure if that is the name basically a pullover and flye together): 20x12, 20x12, 20x12

Finished off with some Ab work and 25 mins of low intensity cardio. If i remember correctly the soreness from Test kicks in around day 5. Just to recap I'll be using:
Pak, Test, Stak, Pump, Flex, Omega(I decided to use it still), Flex, Eaa Nitro and Torrent.
I also use Whey and Casein Protein. That is a hell of a lot of stuff.

Tomorrow is Back....

-Rob

Themostocles
01-13-09, 4:56 am
I think that stack covers about everything lol. And that is an awesome workout for being sleep deprived. Great stuff Rob. -T.

rob_in_korea
01-13-09, 5:15 am
I think that stack covers about everything lol. And that is an awesome workout for being sleep deprived. Great stuff Rob. -T.

Thanks T. I forgot to mention that I am at 225 right now so we'll see where I end up in 9 weeks.

I also wanted to mention that G Diesel's post called The Awful Truth in the Diet section is good shit. Lastly I was reading the article with House in Muscular Development where he talks about his theory on weight belts, it's funny I've always thought this myself. He wears it almost all the time when he works out because he thinks it keeps his waist slim. I only use mine occasionally but maybe I should start wearing it more...lol.

-Rob

Psycho77
01-13-09, 9:48 am
Thanks guys. I went to the doctor for a checkup on my nose, basically there are a lot of small fractures and I missed a complete break by like 2mm. It will heal on it's own but he said for the next two weeks or so I have to be careful. By the way the appointment lasted all of 10 mins and if I didn't have insurance it would have been $70.

Anyway, today I started the Test Explosion Stack. I had a great Chest workout, especially considering I only slept about 3 hours last night, I didn't go too crazy because I didn't have a spotter. Possible rep PRs on Incline DB Bench but I am not sure.

Chest (14 sets)
Incline DB Bench Press: 50x12, 65x10, 75x8, 60x14
Flat DB Bench Press: 70x12, 80x8, 80x8, 90x4-drop set-60x8
Incline DB Flye: 30x12, 35x10, 35x10
Flat DB Around the World(not sure if that is the name basically a pullover and flye together): 20x12, 20x12, 20x12

Finished off with some Ab work and 25 mins of low intensity cardio. If i remember correctly the soreness from Test kicks in around day 5. Just to recap I'll be using:
Pak, Test, Stak, Pump, Flex, Omega(I decided to use it still), Flex, Eaa Nitro and Torrent.
I also use Whey and Casein Protein. That is a hell of a lot of stuff.

Tomorrow is Back....

-Rob


Solid chest day Rob. You're lucky you didn't break clean, 2mm is not much. Be very careful man.

Thrawn
01-13-09, 5:06 pm
I think that stack covers about everything lol. And that is an awesome workout for being sleep deprived. Great stuff Rob. -T.

x2! When i got that little sleep, i crumble like cake under the barbell... Way to overcome, Rob!

rob_in_korea
01-13-09, 9:34 pm
Solid chest day Rob. You're lucky you didn't break clean, 2mm is not much. Be very careful man.

Thanks Psycho. I was pretty lucky.


x2! When i got that little sleep, i crumble like cake under the barbell... Way to overcome, Rob!

Thanks Thrawn. I was surprised at how much energy I had.

-Rob

Firedrake
01-14-09, 12:15 am
Good looking chest day, Rob, and it looks like you got pinned, too!

rob_in_korea
01-14-09, 5:33 am
Thanks drake. Thanks to whoever pinned me...hmmm that happened last time I was on the Test Explosion Stack, maybe I should stay on it all year...lol.

I had a solid Back workout today. I've noticed that my energy levels and focus are on the rise. Possible rep PR on Lat pulldowns. Still going easy on deads but I think next week I'll bump the weight back up.
This workout including warm up took just under an hour so not too much rest between sets.

Back (16 sets)
Wide Grip Lat Pulldown: 150x12, 180x10, 200x8, 220x4(PR?)-drop set-150x8
HS Row(close parallel grip): 180x12, 270x10. 270x10, 180x15
Barbell Row: 185x12, 225x10, 275x8, 135x25
Deadlift: 225x12, 275x8, 315x5*, 365x5*

*I used straps on the last two sets however on the set with 315 the right one started to come loose which is why I stopped at 5.

I finished off with a couple sets of slow hyperextensions. Tomorrow is a rest day and Friday will be Shoulders....

-Rob

Themostocles
01-14-09, 5:47 am
You took my pinned status, you bastard lol. On those HS rows, do you do them one handed, or both at the same time? Great looking workout. -T.

rob_in_korea
01-14-09, 7:54 am
You took my pinned status, you bastard lol. On those HS rows, do you do them one handed, or both at the same time? Great looking workout. -T.

Thanks T. If you want your pinned status back you'll have to come over here to Korea and work out with me. I did the HS Row with both hands today, occasionally I'll do them one handed but if I do I'll let you know.

-Rob

Themostocles
01-14-09, 8:06 am
Thanks T. If you want your pinned status back you'll have to come over here to Korea and work out with me. I did the HS Row with both hands today, occasionally I'll do them one handed but if I do I'll let you know.

-Rob

I imagine we could cause quite abit of trouble if I ended up over there lol. -T.

rob_in_korea
01-14-09, 8:12 am
I imagine we could cause quite abit of trouble if I ended up over there lol. -T.

Yeah you're probably right, maybe you should just stay in the US.

-Rob

Themostocles
01-14-09, 8:17 am
Yeah you're probably right, maybe you should just stay in the US.

-Rob

Now I don't feel loved lol. -T.

simpleguy
01-14-09, 10:32 am
Thanks drake. Thanks to whoever pinned me...hmmm that happened last time I was on the Test Explosion Stack, maybe I should stay on it all year...lol.

I had a solid Back workout today. I've noticed that my energy levels and focus are on the rise. Possible rep PR on Lat pulldowns. Still going easy on deads but I think next week I'll bump the weight back up.
This workout including warm up took just under an hour so not too much rest between sets.

Back (16 sets)
Wide Grip Lat Pulldown: 150x12, 180x10, 200x8, 220x4(PR?)-drop set-150x8
HS Row(close parallel grip): 180x12, 270x10. 270x10, 180x15
Barbell Row: 185x12, 225x10, 275x8, 135x25
Deadlift: 225x12, 275x8, 315x5*, 365x5*

*I used straps on the last two sets however on the set with 315 the right one started to come loose which is why I stopped at 5.

I finished off with a couple sets of slow hyperextensions. Tomorrow is a rest day and Friday will be Shoulders....

-Rob


solid work Rob... doing deads last is a great way to wrap it all up, those must've been grueling

pedraza
01-14-09, 3:09 pm
awsome back day rob keep up the hard work

Firedrake
01-14-09, 3:25 pm
Sweet looking back day, Rob -- I have back tomorrow, and you've given me some inspiration!

Thrawn
01-14-09, 3:55 pm
Great back workout, Rob! I have never tried deadlifts as the last one for back. That must really be a ballbuster.
Congrats on getting pinned!!

rob_in_korea
01-14-09, 7:32 pm
Now I don't feel loved lol. -T.

Don't feel bad T, it's better this way...lol.


solid work Rob... doing deads last is a great way to wrap it all up, those must've been grueling

Thanks simpleguy. I enjoy doing deads last.


awsome back day rob keep up the hard work

Thanks pedraza, that's the plan.


Sweet looking back day, Rob -- I have back tomorrow, and you've given me some inspiration!

Thanks drake. Your crazy high rep sets give me inspiration.


Great back workout, Rob! I have never tried deadlifts as the last one for back. That must really be a ballbuster.
Congrats on getting pinned!!

Thanks Thrawn. I used do deadlifts at the beginning a few years back but I felt it was screwing up the rest of my workout so I moved them to the end.

-Rob

Psycho77
01-14-09, 7:55 pm
Thanks drake. Thanks to whoever pinned me...hmmm that happened last time I was on the Test Explosion Stack, maybe I should stay on it all year...lol.

I had a solid Back workout today. I've noticed that my energy levels and focus are on the rise. Possible rep PR on Lat pulldowns. Still going easy on deads but I think next week I'll bump the weight back up.
This workout including warm up took just under an hour so not too much rest between sets.

Back (16 sets)
Wide Grip Lat Pulldown: 150x12, 180x10, 200x8, 220x4(PR?)-drop set-150x8
HS Row(close parallel grip): 180x12, 270x10. 270x10, 180x15
Barbell Row: 185x12, 225x10, 275x8, 135x25
Deadlift: 225x12, 275x8, 315x5*, 365x5*

*I used straps on the last two sets however on the set with 315 the right one started to come loose which is why I stopped at 5.

I finished off with a couple sets of slow hyperextensions. Tomorrow is a rest day and Friday will be Shoulders....

-Rob


great work Rob. strong pull downs and rows. Congrats on getting pinned!

LittleMan55
01-15-09, 6:53 am
That was a solid ass back day! I'm subbed up for the rest of this one.

rob_in_korea
01-15-09, 10:14 am
great work Rob. strong pull downs and rows. Congrats on getting pinned!

Thanks psycho.


That was a solid ass back day! I'm subbed up for the rest of this one.

Thanks for stopping by LittleMan.

-Rob

diesel1976
01-15-09, 7:23 pm
Nice back work Rob, I see 6 and 700 pound deads in your future. ;D Congrats on being pinned freak, you deserve it.

B Con
01-15-09, 7:35 pm
Glad to see this pinned. Rob you deserve the pin. You put in major work. Get your grow on. Much respect.

rob_in_korea
01-15-09, 8:16 pm
Nice back work Rob, I see 6 and 700 pound deads in your future. ;D Congrats on being pinned freak, you deserve it.

Thanks diesel. Give me about a year and I'll pull a 600lb deadlift.


Glad to see this pinned. Rob you deserve the pin. You put in major work. Get your grow on. Much respect.

Thanks B. The plan is to grow, the scale is already starting to move.I notice that my hunger is starting to increase which is great.

Unfortunately it has decided to snow in Seoul and I am stuck inside. I hope that it stops in a few hours so I can get to the gym. I can't drive my car if there is more than a few inches of snow on the ground. So, I am debating about whether to take a taxi to the back gate of the base and walk the 10 mins or so to the gym. I am consumed by the need to go and lift weights.

-Rob

rob_in_korea
01-16-09, 3:12 am
Well I said fuck the snow and made it to the gym. I had an awesome Shoulder workout. PR in reps on DB Lateral Raise, PR in weight on Single Arm DB Lateral Raise and Front Raise, and rep PR on almost every set of Barbell Shrugs.
By the way, drake inspired me to do those high rep shrugs.

Shoulders (26 sets)
HS Overhead Press: 90x12, 150x10, 180x8, 200x6, 150x12
DB Lateral Raise: 25x12, 35x10, 45x8(PR)
Single Arm DB Lateral Raise (aka Power Lateral Raise): 70x6(PR)
DB Front Raise: 25x12, 30x10, 45x4(PR)
Barbell Upright Row: 95x12, 115x10, 145x6-drop set(ds)-95x8
Barbell Shrug: 225x20, 315x15(PR), 365x8(PR), 405x6(PR), 275x25(PR)-ds-225x15<--almost puked and passed out on last set but I felt fucking fantastic.
Bent Over Cable Lateral Raise: 20x12, 20x12, 20x10
Seated Bent Over DB Lateral Raise: 25x12, 25x12, 25x12

I finished off with some rotator cuff work.

The workout took about 65 mins to complete including warmup and rotator cuff work so not too much rest between sets. Stak and Test are starting to kick in because when I finished I thought about doing some more exercises. I was also going to go for 500x2 on Shrugs but I figured I better not push myself to far and reinjure my back/oblique area.

I have to take my wife to a Chinese energy doctor-I am not sure what that is but I guess I'll find out tomorrow. I should be able to hit Arms sometime after that....

-Rob

Themostocles
01-16-09, 6:20 am
That is a awesome job on todays workout, PRs everywhere! Not sure what kind of doctor that is, but Ihope your wife is ok. -T.

Psycho77
01-16-09, 6:33 am
That was some strong shoulder day you had Rob.

Screw the snow, thats the spirit. The call of the weights is too strong for mortals like us.

Chinese energy doc, is that like a chi or acupuncture thing? Hope she is ok tho.

pedraza
01-16-09, 7:35 am
looking strong rob, and congrats on the PRs.

On Letting Go
01-16-09, 11:15 am
Crazy volume on that shoulder workout! I'll definitely be stopping back in to see what kinda shit you throw down.

OLG

LittleMan55
01-16-09, 2:02 pm
You smashed your delts Rob! Congrats on the PRs

Firedrake
01-16-09, 5:49 pm
GREAT looking shoulder work -- I'm seriously impressed!

Who knows? Maybe that Chinese Energy Doctor could help you, too! I've had good luck with acupuncture in the past, and the best massage therapists can also do energy work . . .

diesel1976
01-16-09, 7:40 pm
Well I said fuck the snow and made it to the gym. I had an awesome Shoulder workout. PR in reps on DB Lateral Raise, PR in weight on Single Arm DB Lateral Raise and Front Raise, and rep PR on almost every set of Barbell Shrugs.
By the way, drake inspired me to do those high rep shrugs.

Shoulders (26 sets)
HS Overhead Press: 90x12, 150x10, 180x8, 200x6, 150x12
DB Lateral Raise: 25x12, 35x10, 45x8(PR)
Single Arm DB Lateral Raise (aka Power Lateral Raise): 70x6(PR)
DB Front Raise: 25x12, 30x10, 45x4(PR)
Barbell Upright Row: 95x12, 115x10, 145x6-drop set(ds)-95x8
Barbell Shrug: 225x20, 315x15(PR), 365x8(PR), 405x6(PR), 275x25(PR)-ds-225x15<--almost puked and passed out on last set but I felt fucking fantastic.
Bent Over Cable Lateral Raise: 20x12, 20x12, 20x10
Seated Bent Over DB Lateral Raise: 25x12, 25x12, 25x12

I finished off with some rotator cuff work.

The workout took about 65 mins to complete including warmup and rotator cuff work so not too much rest between sets. Stak and Test are starting to kick in because when I finished I thought about doing some more exercises. I was also going to go for 500x2 on Shrugs but I figured I better not push myself to far and reinjure my back/oblique area.

I have to take my wife to a Chinese energy doctor-I am not sure what that is but I guess I'll find out tomorrow. I should be able to hit Arms sometime after that....

-Rob

Nice work and great strength on that delt day Rob. You never disappoint.

rob_in_korea
01-16-09, 10:54 pm
That is a awesome job on todays workout, PRs everywhere! Not sure what kind of doctor that is, but Ihope your wife is ok. -T.

Thanks T. My wife is alright I guess this type of doctor restores your normal energy flows.


That was some strong shoulder day you had Rob.

Screw the snow, thats the spirit. The call of the weights is too strong for mortals like us.

Chinese energy doc, is that like a chi or acupuncture thing? Hope she is ok tho.

Thanks Psycho. No it's not acupuncture, I'll actually be going with her on Monday not today so I'll let you know.


looking strong rob, and congrats on the PRs.

Thanks pedraza.


Crazy volume on that shoulder workout! I'll definitely be stopping back in to see what kinda shit you throw down.

OLG

Thanks for stopping by OLG.


You smashed your delts Rob! Congrats on the PRs

Thanks littleman.


GREAT looking shoulder work -- I'm seriously impressed!

Who knows? Maybe that Chinese Energy Doctor could help you, too! I've had good luck with acupuncture in the past, and the best massage therapists can also do energy work . . .

Thanks drake. Acupuncture is great but I've never been to an energy doctor so I'll let you know how it goes.


Nice work and great strength on that delt day Rob. You never disappoint.

Thanks diesel.

I'll be hitting Arms in a few hours.

-Rob

rob_in_korea
01-17-09, 5:58 am
I had a terrific Arm workout today. Rep and weight PR on Incline DB Curl, rep PR on Close Grip Bench and weight PR on Tricep Extension (using a straight bar).

Biceps and Forearms (11 sets)
Seated Incline DB Curl: 30x12, 40x10(PR), 50x4(PR)
Standing High Cable Double Bicep Curl: 40x12, 60x10, 80x6-drop set(ds)-40x12
21's: 70x21(narrow grip), 70x21(wide grip)
EZ Bar Drag Curl: 60x12, 60x12, 60x10

Triceps (11 sets)
Cable Tricep Extension (straight bar): 80x12, 100x12, 130x10, 160x6(PR)-ds-100x12
Close Grip Bench Press: 135x25(PR), 135x25, 155x14(PR?)
Single Arm DB Overhead Extension: 30x8
Dips: 12(with a 45lb plate), 6(with a 45lb plate), 15

I finished up with some grip work.

The workout took about 50 mins to complete. I think I should have rested a bit more on close grip bench and dips but I still felt great. The two sets of 21's were pretty intense.

Tomorrow will be Legs...

-Rob

pedraza
01-17-09, 6:19 am
great job on the guns bro and congrats on th PRs. how did it fill to bust out 2 sets of 21s? i bet you where filling it. keep up the hard work

rob_in_korea
01-17-09, 9:34 am
great job on the guns bro and congrats on th PRs. how did it fill to bust out 2 sets of 21s? i bet you where filling it. keep up the hard work

Thanks pedraza. I thought my biceps were going to explode on the second set.

-Rob

simpleguy
01-17-09, 9:36 am
I had a terrific Arm workout today. Rep and weight PR on Incline DB Curl, rep PR on Close Grip Bench and weight PR on Tricep Extension (using a straight bar).

Biceps and Forearms (11 sets)
Seated Incline DB Curl: 30x12, 40x10(PR), 50x4(PR)
Standing High Cable Double Bicep Curl: 40x12, 60x10, 80x6-drop set(ds)-40x12
21's: 70x21(narrow grip), 70x21(wide grip)
EZ Bar Drag Curl: 60x12, 60x12, 60x10

Triceps (11 sets)
Cable Tricep Extension (straight bar): 80x12, 100x12, 130x10, 160x6(PR)-ds-100x12
Close Grip Bench Press: 135x25(PR), 135x25, 155x14(PR?)
Single Arm DB Overhead Extension: 30x8
Dips: 12(with a 45lb plate), 6(with a 45lb plate), 15

I finished up with some grip work.

The workout took about 50 mins to complete. I think I should have rested a bit more on close grip bench and dips but I still felt great. The two sets of 21's were pretty intense.

Tomorrow will be Legs...

-Rob


to the gun show! great work Rob, lots of prs today

Psycho77
01-17-09, 9:39 am
I had a terrific Arm workout today. Rep and weight PR on Incline DB Curl, rep PR on Close Grip Bench and weight PR on Tricep Extension (using a straight bar).

Biceps and Forearms (11 sets)
Seated Incline DB Curl: 30x12, 40x10(PR), 50x4(PR)
Standing High Cable Double Bicep Curl: 40x12, 60x10, 80x6-drop set(ds)-40x12
21's: 70x21(narrow grip), 70x21(wide grip)
EZ Bar Drag Curl: 60x12, 60x12, 60x10

Triceps (11 sets)
Cable Tricep Extension (straight bar): 80x12, 100x12, 130x10, 160x6(PR)-ds-100x12
Close Grip Bench Press: 135x25(PR), 135x25, 155x14(PR?)
Single Arm DB Overhead Extension: 30x8
Dips: 12(with a 45lb plate), 6(with a 45lb plate), 15

I finished up with some grip work.

The workout took about 50 mins to complete. I think I should have rested a bit more on close grip bench and dips but I still felt great. The two sets of 21's were pretty intense.

Tomorrow will be Legs...

-Rob



you need a license to carry those guns. awesome work on the 21's rob, 2 sets too.......wow man. You're a machine.

machineman
01-17-09, 9:45 am
great looking workout, Rob.....

rob_in_korea
01-17-09, 9:49 am
I was thinking about Squats since I am doing Legs tomorrow although I feel like I want to go do them right now but it's 11:30pm right now.
Anyway I wanted to give you guys an idea of how far down I go when I squat:

http://kr.youtube.com/watch?v=fDeCr3t_c_E&feature=related

I don't lean as far forward with my upper body as he does but that is how low I go.

One other thing I want to talk about is box squats. The reason I bring this up is I saw someone recently attempting to box squat to a flat bench but he was a bit shorter than me so in the down position he was he was quite a bit higher than parallel. Now I understand that there is varying heights you can use for whatever your goal is however I am a big believer in setting up a box height that allows you to go at least parallel - although I would set it up to go below. Maybe I should make a box and give it to the gym....

Anyway I'll shut up now....

-Rob

rob_in_korea
01-17-09, 9:59 am
to the gun show! great work Rob, lots of prs today

Thanks simpleguy. The Test Explosion stack is really starting to kick in.


you need a license to carry those guns. awesome work on the 21's rob, 2 sets too.......wow man. You're a machine.

Thanks psycho. Those 21's were fun.


great looking workout, Rob.....

Thanks machineman.

-Rob

dyskee
01-17-09, 4:32 pm
i got tired just looking at the shoulder workout lol way to go bro

rob_in_korea
01-18-09, 5:41 am
Thanks dyskee.

I had a solid Leg workout today. I didn't want to go heavy on squats so I decided to do every set with minimal rest (30 seconds or less). By the 4th set I was ready to puke and my legs felt like they were going to explode so I guess it worked. I did the same thing for the rest of the workout. Weight PR on Leg Press (for that style Leg Press). As always squats are done Ass to Ground.

Legs (20 sets)
Squat: 135x12, 135x12, 185x12, 205x8, 135x12
HS Iso Lateral Leg Press (weight per leg listed): 110x20, 210x15, 300x10, 400x4(PR)
Nautilus Prone Leg Curl: 110x12, 140x10, 180x8-drop set(ds)-120x10
Nautilus Leg Extension: 125x12, 155x10, 200x8-ds-140x8
I finished up with 5 sets of Calf work.

Tomorrow is an off day and Tuesday will be Chest. I let everyone know how that energy doctor visit goes.

-Rob

Thrawn
01-18-09, 7:12 am
Awesome couple of workouts, Rob! I was especially impressed by the last shoulder workout. Some crazy ass reps with BIG numbers!
Outstanding if you go as deep as the individual in the video! That is way below parallel. I do hope YOU keep looking upward during the squats, he sure isnt. That will help keeping upright and is probably the reason he comes up so GoodMorningstyle.
On boxsquats. I have done them on various heights. Like squats, you can vary the height. Go to below parallel (compstyle), parallel, or stay high (Anderson squats). Same for boxsquats. They WILL increase your power on the upward motion. I prefer to do them at parallel or lower. Some ppl do them by going to the box and keep all tension on the legs. I have also done them by sitting down, letting the weight transfer fully to the box and THEN go up again, without trying to bend forward to get lift off. A real nutbuster if you try that below parallel. Adjust weight =))
You can also do stop squats (or paused squats), where you squat down, stay in the hole for a second (or two) and THEN explode upwards again. Both have worked to increase pop out of the hole.

rob_in_korea
01-18-09, 7:26 am
Awesome couple of workouts, Rob! I was especially impressed by the last shoulder workout. Some crazy ass reps with BIG numbers!
Outstanding if you go as deep as the individual in the video! That is way below parallel. I do hope YOU keep looking upward during the squats, he sure isnt. That will help keeping upright and is probably the reason he comes up so GoodMorningstyle.
On boxsquats. I have done them on various heights. Like squats, you can vary the height. Go to below parallel (compstyle), parallel, or stay high (Anderson squats). Same for boxsquats. They WILL increase your power on the upward motion. I prefer to do them at parallel or lower. Some ppl do them by going to the box and keep all tension on the legs. I have also done them by sitting down, letting the weight transfer fully to the box and THEN go up again, without trying to bend forward to get lift off. A real nutbuster if you try that below parallel. Adjust weight =))
You can also do stop squats (or paused squats), where you squat down, stay in the hole for a second (or two) and THEN explode upwards again. Both have worked to increase pop out of the hole.

Thanks Thrawn. I definitely don't look down when I squat, if I did I'd probably fall forward...lol. I was just using that as an example of my squat depth. I haven't done box squats in ages but I've been thinking about them recently. I just need to find myself a box.

-Rob

Thrawn
01-18-09, 7:33 am
Thanks Thrawn. I definitely don't look down when I squat, if I did I'd probably fall forward...lol. I was just using that as an example of my squat depth. I haven't done box squats in ages but I've been thinking about them recently. I just need to find myself a box.

-Rob

Glad to hear about that, lol =)) But i did not expect you to look down either. It is a very deep squat depth. Excellent if you can make it that far. I go deep too, just a bit higher then that. I need to get more flex in my hams if i wanna go deeper.
Instead of a box, you could also use a stack of plates. I prefer a box, but i know someone who does them on a pile of plates.

rob_in_korea
01-18-09, 7:47 am
Glad to hear about that, lol =)) But i did not expect you to look down either. It is a very deep squat depth. Excellent if you can make it that far. I go deep too, just a bit higher then that. I need to get more flex in my hams if i wanna go deeper.
Instead of a box, you could also use a stack of plates. I prefer a box, but i know someone who does them on a pile of plates.

That's true. Thanks for the tip Thrawn.

-Rob

Thrawn
01-18-09, 7:50 am
That's true. Thanks for the tip Thrawn.

-Rob

No sweat. I personally think a stack of plates is somewhat unstable, but if you have those rubbercoated ones, maybe that will help. It doesnt bother the dude i know one bit, but i do not like the idea of sliding plates under my ass. I prefer a box =))

B Con
01-18-09, 8:00 pm
Great work on the shoulders and guns Rob. Definitely getting closer to winning your battle to get bigger.

Themostocles
01-19-09, 12:59 am
Thats a brutal way to do squats Rob, and congrats on the PR. -T.

Psycho77
01-19-09, 6:01 am
Thanks dyskee.

I had a solid Leg workout today. I didn't want to go heavy on squats so I decided to do every set with minimal rest (30 seconds or less). By the 4th set I was ready to puke and my legs felt like they were going to explode so I guess it worked. I did the same thing for the rest of the workout. Weight PR on Leg Press (for that style Leg Press). As always squats are done Ass to Ground.

Legs (20 sets)
Squat: 135x12, 135x12, 185x12, 205x8, 135x12
HS Iso Lateral Leg Press (weight per leg listed): 110x20, 210x15, 300x10, 400x4(PR)
Nautilus Prone Leg Curl: 110x12, 140x10, 180x8-drop set(ds)-120x10
Nautilus Leg Extension: 125x12, 155x10, 200x8-ds-140x8
I finished up with 5 sets of Calf work.

Tomorrow is an off day and Tuesday will be Chest. I let everyone know how that energy doctor visit goes.

-Rob

sick sick leg workout Rob.
205x8 on squats is pretty smooth man. 180x8 on the curls? damn your hams are strong bro.

rob_in_korea
01-19-09, 8:16 am
Great work on the shoulders and guns Rob. Definitely getting closer to winning your battle to get bigger.

Thanks B. You are right, I am winning the battle.


Thats a brutal way to do squats Rob, and congrats on the PR. -T.

Thanks T. Doing squats that way can be a challenge.


sick sick leg workout Rob.
205x8 on squats is pretty smooth man. 180x8 on the curls? damn your hams are strong bro.

Thanks Psycho.

Well my wife and I went to that Chinese doctor today. It was ch'i, or gi (in Korean). It was a cool experience, kind of like acupuncture (without the needles) and going to a chiropractor. Everything was pretty much okay for me although he told me to be careful with my liver (I guess I can't go out and get smashed all week...lol.)
He also told me to take it easy in regards to my back/oblique area which by the way he found the point exactly without me telling him anything so that was kind of interesting.

Tomorrow will be Chest....

-Rob

sly06
01-19-09, 12:16 pm
Rob,
Take the Docs' advice. How have you been? I almost get sent to Korea for a year. The orders still might come down, but I am not sure yet. I will be stationed in Osan if it happens. Are you anywhere close to that?

pedraza
01-19-09, 12:28 pm
nice legs bro. so the doc said to take care of the back?

rob_in_korea
01-19-09, 6:42 pm
Rob,
Take the Docs' advice. How have you been? I almost get sent to Korea for a year. The orders still might come down, but I am not sure yet. I will be stationed in Osan if it happens. Are you anywhere close to that?

Welcome back Sly. I have been great. Osan is about an hour (or sometimes 2+ hours depending on traffic) south of Seoul. They have a nice gym down there.


nice legs bro. so the doc said to take care of the back?

Thanks pedraza. He just said to be careful with it. I think I've been careful for the last month so when I do Back on Wednesday I will bump up the weight slightly for deads.

-Rob

Firedrake
01-19-09, 8:05 pm
Isn't it amazing how a competent energy worker can just LOOK at you and tell you where the problems are? Pay attention -- I don't understand it, but I can believe that kind of accuracy.

That was a great looking leg day, too! That Hammer Leg Press can be a real bitch!

rob_in_korea
01-20-09, 5:41 am
Thanks drake. Yeah, it was pretty amazing.

I had a solid Chest workout today. This was not the workout I planned so I had to improvise because everybody was using the barbell benches. PRs in reps on DB Incline and Flat DB Bench. I missed 85lb DB Inclines twice by a small amount - I didn't have a spotter and I didn't want to arch my back to get it the rest of the way up.

Chest (16 sets)
Incline DB Bench Press: 60x12, 70x10, 80x8(PR), 85xfail, 85xfail-drop set(ds)-60x12
Steep Incline DB Bench Press: 50x15
Flat DB Bench Press: 75x10, 95x4(PR), 65x16(PR?), 65x14, 65x12
Steep Incline DB Flye: 20x12, 20x12, 20x12
Cable Crossover: 50x20, 60x12, 70x10-ds-40x12

I finished up with Abs and 25 mins of low intensity cardio.

My left shoulder (I think bicep tendon) was acting up a bit but I don't think it's a big deal.
The Test Explosion Stack is definitely kicking in: energy is up, appetite is up, focus is up (I spend a lot of time thinking about working out), the scale is slowly starting to go up, and my soreness has increased slightly.

I am debating on whether I should stay up and watch the inauguration. I think coverage starts at 1:30 am over here.

Tomorrow will be Back.

-Rob

Themostocles
01-20-09, 5:49 am
Fuck them pecs are getting strong. Great job on those PRs. I am just TIVOing the inaguration. I gots to get my beauty sleep lol.

rob_in_korea
01-20-09, 6:06 am
Fuck them pecs are getting strong. Great job on those PRs. I am just TIVOing the inaguration. I gots to get my beauty sleep lol.

Thanks T. Unfortunately we don't have TIVO over here but that's okay because I kind of want to watch it live. Although I do understand your need for beauty sleep...lol.

-Rob

Themostocles
01-20-09, 6:10 am
Wat u say fool! LOL, I understand wanting to watch it. And life without TIVO, how barbaric :(.

rob_in_korea
01-20-09, 6:12 am
Wat u say fool! LOL, I understand wanting to watch it. And life without TIVO, how barbaric :(.

Now that is some funny shit. Actually I've never had a TIVO so I guess I don't know what I am missing. I think some cable companies over here offer something similar.

-Rob

J Wong
01-20-09, 6:27 am
Reppin out 80 on DB incline is awesome man!

machineman
01-20-09, 6:48 am
strong work, Rob.....am very interested to hear your feedback after your stack is finished.....

On Letting Go
01-20-09, 9:15 am
Nice chest-work Rob. Congrats on the PRs.

OLG

sly06
01-20-09, 10:07 am
Awesome workout Rob!! If I ever get to Korea or get stationed there I will let you know.

simpleguy
01-20-09, 11:23 am
Thanks drake. Yeah, it was pretty amazing.

I had a solid Chest workout today. This was not the workout I planned so I had to improvise because everybody was using the barbell benches. PRs in reps on DB Incline and Flat DB Bench. I missed 85lb DB Inclines twice by a small amount - I didn't have a spotter and I didn't want to arch my back to get it the rest of the way up.

Chest (16 sets)
Incline DB Bench Press: 60x12, 70x10, 80x8(PR), 85xfail, 85xfail-drop set(ds)-60x12
Steep Incline DB Bench Press: 50x15
Flat DB Bench Press: 75x10, 95x4(PR), 65x16(PR?), 65x14, 65x12
Steep Incline DB Flye: 20x12, 20x12, 20x12
Cable Crossover: 50x20, 60x12, 70x10-ds-40x12

I finished up with Abs and 25 mins of low intensity cardio.

My left shoulder (I think bicep tendon) was acting up a bit but I don't think it's a big deal.
The Test Explosion Stack is definitely kicking in: energy is up, appetite is up, focus is up (I spend a lot of time thinking about working out), the scale is slowly starting to go up, and my soreness has increased slightly.

I am debating on whether I should stay up and watch the inauguration. I think coverage starts at 1:30 am over here.

Tomorrow will be Back.

-Rob


looking strong on the PRs Rob, great work

Firedrake
01-20-09, 2:39 pm
Great looking work, Rob -- and the PRs are always appreciated! Your chest has got to be feeling good -- if you look at my Journey, I cut leg day short to watch the inauguration, myself -- it was really moving to me.

pedraza
01-20-09, 4:36 pm
great job rob looking strong like always

diesel1976
01-20-09, 10:31 pm
Solid day Rob, nice work on all the dumbs and angles.

rob_in_korea
01-20-09, 10:52 pm
Reppin out 80 on DB incline is awesome man!

Thanks boom.


strong work, Rob.....am very interested to hear your feedback after your stack is finished.....

Thanks machineman. I am sure the results will be outstanding.


Nice chest-work Rob. Congrats on the PRs.

OLG

Thanks OLG.


Awesome workout Rob!! If I ever get to Korea or get stationed there I will let you know.

Thanks sly. It would be cool if you were stationed here.


looking strong on the PRs Rob, great work

Thanks simpleguy.


Great looking work, Rob -- and the PRs are always appreciated! Your chest has got to be feeling good -- if you look at my Journey, I cut leg day short to watch the inauguration, myself -- it was really moving to me.

Thanks drake. I ended up staying up and watching it, I am glad I did.


great job rob looking strong like always

Thanks pedraza.


Solid day Rob, nice work on all the dumbs and angles.

Thanks diesel.

-Rob

rob_in_korea
01-21-09, 6:43 am
I had a great Back workout today. I decided to bump up the weight slightly in deads this week but I still have this strange feeling in my lower back. PRs in weight and reps for underhand grip barbell row and reps for Lat Pulldown (using the medium parallel grip attachment-the close grip attachment disappeared).

Back (16 sets)
Lat Pulldown (medium parallel grip): 120x12, 150x10, 180x8, 220x6(PR)-drop set(ds)-140x10
Underhand Grip Barbell Row: 185x15, 225x12, 275x10(PR), 315x5(PR)
HS Row (wide parallel grip): 90x30, 180x15, 180x15, 270x8-ds-180x8
Deadlift: 225x8, 275x6, 335x5, 405x2<--all sets done without straps, used a belt for last set

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

-Rob

Themostocles
01-21-09, 6:48 am
Killer work on the row PRs, you are moving some serious weight. -T.

rob_in_korea
01-21-09, 6:58 am
Killer work on the row PRs, you are moving some serious weight. -T.

Thanks T. The rows felt great, it has been a while since I've done them underhand grip.

-Rob

Psycho77
01-21-09, 7:10 am
I had a great Back workout today. I decided to bump up the weight slightly in deads this week but I still have this strange feeling in my lower back. PRs in weight and reps for underhand grip barbell row and reps for Lat Pulldown (using the medium parallel grip attachment-the close grip attachment disappeared).

Back (16 sets)
Lat Pulldown (medium parallel grip): 120x12, 150x10, 180x8, 220x6(PR)-drop set(ds)-140x10
Underhand Grip Barbell Row: 185x15, 225x12, 275x10(PR), 315x5(PR)
HS Row (wide parallel grip): 90x30, 180x15, 180x15, 270x8-ds-180x8
Deadlift: 225x8, 275x6, 335x5, 405x2<--all sets done without straps, used a belt for last set

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

-Rob



solid back work Rob. Damn good rowing.

pedraza
01-21-09, 7:06 pm
strong back day bro and congrats on the PRs. good job on the deads with no gloves...working on that grip strenth..love it

LittleMan55
01-21-09, 7:13 pm
Serious back day Rob! Enjoy the rest and kill your shoulders on Friday...

Firedrake
01-21-09, 8:32 pm
Great looking back day, Rob! Must be gettin' w-i-i-i-i-ide . . .

B Con
01-21-09, 10:34 pm
You are going to need the rest after that session. Great work Rob!

diesel1976
01-22-09, 12:09 am
I had a great Back workout today. I decided to bump up the weight slightly in deads this week but I still have this strange feeling in my lower back. PRs in weight and reps for underhand grip barbell row and reps for Lat Pulldown (using the medium parallel grip attachment-the close grip attachment disappeared).

Back (16 sets)
Lat Pulldown (medium parallel grip): 120x12, 150x10, 180x8, 220x6(PR)-drop set(ds)-140x10
Underhand Grip Barbell Row: 185x15, 225x12, 275x10(PR), 315x5(PR)
HS Row (wide parallel grip): 90x30, 180x15, 180x15, 270x8-ds-180x8
Deadlift: 225x8, 275x6, 335x5, 405x2<--all sets done without straps, used a belt for last set

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

-Rob

Rob, you are doing some serious work and getting damn strong bro. I must say I am impressed and you motivate me. Way to go and thanks for the inspiration.

rob_in_korea
01-22-09, 12:54 am
solid back work Rob. Damn good rowing.

Thanks psycho.


strong back day bro and congrats on the PRs. good job on the deads with no gloves...working on that grip strenth..love it

Thanks pedraza. Usually I do one week no straps, one week some sets with straps.


Serious back day Rob! Enjoy the rest and kill your shoulders on Friday...

Thanks LittleMan.


Great looking back day, Rob! Must be gettin' w-i-i-i-i-ide . . .

Thanks drake. I want to keep getting wider.


You are going to need the rest after that session. Great work Rob!

Thanks B Con.


Rob, you are doing some serious work and getting damn strong bro. I must say I am impressed and you motivate me. Way to go and thanks for the inspiration.

Thanks diesel. You and everyone else continue to impress the hell out of me everyday.

On a side note, during yesterdays Back workout I moved 34,000lbs of weight total. I don't know if that means anything but a cool statistic.

-Rob

hjayss
01-22-09, 1:51 am
Looks like back really got hammered ther old man...Looking beastly love to hear about a solid back day like that one ..

rob_in_korea
01-23-09, 6:04 am
Thanks homer.

I had an incredible Shoulder workout today. My left shoulder/bicep tendon started acting up during overhead press but mysteriously went away during the workout and feels fine now. My lower back had some random pains but nothing too serious. PR in weight on Neutral Grip DB Overhead press and DB Lateral Raise, Rep PR in DB Shrug.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8
Seated Neutral (Parallel) Grip Db Overhead Press: 45x15, 45x15, 55x8(PR)-drop set(ds)-35x8
Standing DB Lateral Raise: 20x15, 30x12, 40x10, 50x8(PR)-ds-20x8
EX Curl Bar Front Raise: 50x12, 50x12, 50x12
DB Shrug: 75x12, 95x12, 120x20, 120x30(PR), 120x20
Standing Cable Rear Delt Flye: 30x15, 30x15, 30x12
Lying Sideways on a flat bench plate raise: 5x12
I finished up with rotator cuff work.

I think when I do DB Shrugs from now on I will have to do them super slow or superset them with Barbell Shrugs.

Tomorrow will be Arms....

-Rob

Themostocles
01-23-09, 6:08 am
That test explosion stack must be working, with the way you are banging out PRs day after day. -T.

pedraza
01-23-09, 7:46 am
that was a great lookig workout Rob.

simpleguy
01-23-09, 11:06 am
I had an incredible Shoulder workout today. My left shoulder/bicep tendon started acting up during overhead press but mysteriously went away during the workout and feels fine now. My lower back had some random pains but nothing too serious. PR in weight on Neutral Grip DB Overhead press and DB Lateral Raise, Rep PR in DB Shrug.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8
Seated Neutral (Parallel) Grip Db Overhead Press: 45x15, 45x15, 55x8(PR)-drop set(ds)-35x8
Standing DB Lateral Raise: 20x15, 30x12, 40x10, 50x8(PR)-ds-20x8
EX Curl Bar Front Raise: 50x12, 50x12, 50x12
DB Shrug: 75x12, 95x12, 120x20, 120x30(PR), 120x20
Standing Cable Rear Delt Flye: 30x15, 30x15, 30x12
Lying Sideways on a flat bench plate raise: 5x12
I finished up with rotator cuff work.

I think when I do DB Shrugs from now on I will have to do them super slow or superset them with Barbell Shrugs.

Tomorrow will be Arms....

-Rob


solid work Rob, some nice PRs you got there

rob_in_korea
01-23-09, 9:38 pm
That test explosion stack must be working, with the way you are banging out PRs day after day. -T.

Thanks T. I would have to say you are right, the stack is definitely working.


that was a great lookig workout Rob.

Thanks pedraza.


solid work Rob, some nice PRs you got there

Thanks simpleguy.

-Rob

diesel1976
01-24-09, 1:50 am
Rob, seriously impressive shoulder day. Great amount of work done and I really like the higher rep db shrugs, growing you some monster traps!

rob_in_korea
01-24-09, 2:57 am
Thanks diesel. That 30 rep set was intense.

I had an outstanding Arm workout today. Weight PR in DB Curl, EZ Curl (narrow grip), and Close Grip Bench. Rep PR in DB Curl, Close Grip Bench and possibly Dips. I should mention that all my DB Curls and Hammer Curls are done alternating except I keep my palms out at the bottom.

Biceps and Forearms (12 sets)
Standing DB Curl: 35x12, 45x10, 55x8(PR), 70x2(PR)<--the last set form was not very strict
Standing EZ Curl (narrow grip): 60x15, 80x12, 110x6(PR)-drop set-50x10(narrow)-superset-50x10(wide)
DB Concentration Curl: 20x15
DB Hammer Curl: 25x12, 35x12, 45x10

Triceps (11 sets)
Rope Pulldown: 100x12, 100x12, 100x12
Close Grip Bench Press: 185x10, 225x6, 275x2(PR)*, 135x35(PR)
French Curl: 70x12, 80x10, 90x8
Dips: 30(PR?)
*I had a slight spot on the 2nd rep

Sunday, Monday and Tuesday are the Lunar New Year holidays in Korea so Seoul is only about 25% full (still over 2.5 million people) but it feels empty. I have to go to my wifes' parents house tomorrow and Monday. So tomorrow is an off day and I should be able to hit Legs on Monday.

-Rob

Psycho77
01-24-09, 5:53 am
Awesome shoulder and arm workouts Rob. Each workout is glittered with PR after PR. Great work.

pedraza
01-24-09, 7:56 am
awsome bro way to crush those arms and congrats on the PRs

machineman
01-24-09, 8:26 am
nice looking workout, rob.....enjoy your time off!

rob_in_korea
01-24-09, 11:08 am
Awesome shoulder and arm workouts Rob. Each workout is glittered with PR after PR. Great work.

Thanks Psycho. I was very pleased with the workouts.


awsome bro way to crush those arms and congrats on the PRs

Thanks pedraza.


nice looking workout, rob.....enjoy your time off!

Thanks machineman.

-Rob

J Wong
01-24-09, 11:59 am
Curling 70s! Damn!

Firedrake
01-25-09, 12:52 pm
InCREDible arm day, Rob! Those curls are sweet!

rob_in_korea
01-26-09, 1:21 am
Curling 70s! Damn!

Thanks boom.


InCREDible arm day, Rob! Those curls are sweet!

Thanks drake.

I won't be able to make it to the gym today so I'll be doing Legs tomorrow. I also took some progress pics yesterday, I'll try to have them up by tomorrow.

-Rob

B Con
01-26-09, 5:33 am
Solid looking Arm day Rob. Very interesting about the New Years as well. Looking forward to seeing you blast those wheels!

Psycho77
01-26-09, 6:19 am
nice gun show Rob. Post those progress pics brother.

diesel1976
01-26-09, 6:47 am
Rob, you are becoming a monster. Nice arm day and numbers. Landmark progress.

hjayss
01-27-09, 2:42 am
Oh Wow..you Have Come A Long Way Big Rob..very Impressive...

Themostocles
01-27-09, 2:48 am
70's for curls? Fuck, now I feel like a puss, thanks lol...

rob_in_korea
01-27-09, 6:00 am
Thanks for the support everyone and T, my goal was to make you feel like a puss so I guess I accomplished that...lol.

I had an outstanding Leg workout today but before I started I wanted to see where my 1 rep max for Flat Barbell Bench was at...so I warmed up a bit and did 275x1 so that was a big PR. I hit a weight PR for DB Lunge.

Flat Barbell Bench: 275x1(PR)

Legs (30 sets)
HS Iso-Lateral Leg Press(weight per leg listed): 110x12, 155x12, 200x20
Front Squat: 115x10, 115x10, 165x4
DB Lunge: 60x6, 60x6, 70x3(PR)
Stiff Legged Dead Lift(did these very slow): 95x12, 95x12, 95x12
Nautilus Leg Extension: 125x12, 155x12, 185x12-drop set(ds)-110x10
Nautilus Prone Leg Curl: 110x12, 140x12, 170x12-ds-100x10
I finished up with 12 sets of Calf work and shit they were burning.

I didn't really rest much between sets so I wanted to throw up on the last set of DB Lunges. I'll have the progress pics up in a couple of hours. Tomorrow will be Chest....

-Rob

Themostocles
01-27-09, 6:14 am
and T, my goal was to make you feel like a puss so I guess I accomplished that

I knew it, you rat bastard... lol. That is a great 1 rep max for bench, I should know since it is mine too ;).

Awesome leg workout Rob, really getting tht work done. Congrats on you lunge PR, you masochist. -T.

diesel1976
01-27-09, 7:10 am
Thanks for the support everyone and T, my goal was to make you feel like a puss so I guess I accomplished that...lol.

I had an outstanding Leg workout today but before I started I wanted to see where my 1 rep max for Flat Barbell Bench was at...so I warmed up a bit and did 275x1 so that was a big PR. I hit a weight PR for DB Lunge.

Flat Barbell Bench: 275x1(PR)

Legs (30 sets)
HS Iso-Lateral Leg Press(weight per leg listed): 110x12, 155x12, 200x20
Front Squat: 115x10, 115x10, 165x4
DB Lunge: 60x6, 60x6, 70x3(PR)
Stiff Legged Dead Lift(did these very slow): 95x12, 95x12, 95x12
Nautilus Leg Extension: 125x12, 155x12, 185x12-drop set(ds)-110x10
Nautilus Prone Leg Curl: 110x12, 140x12, 170x12-ds-100x10
I finished up with 12 sets of Calf work and shit they were burning.

I didn't really rest much between sets so I wanted to throw up on the last set of DB Lunges. I'll have the progress pics up in a couple of hours. Tomorrow will be Chest....

-Rob


Nice leg day and grats on the bench PR too. I pussed out on my leg day last night.....fuck....glad you picked it up for me.

B Con
01-27-09, 7:39 am
Yes sir Rob destroying the wheels as well. Great work! Good luck walking around...

rob_in_korea
01-27-09, 7:46 am
I knew it, you rat bastard... lol. That is a great 1 rep max for bench, I should know since it is mine too ;).

Awesome leg workout Rob, really getting tht work done. Congrats on you lunge PR, you masochist. -T.

Thanks T. I am sure if I did more Flat Barbell Bench I could do a bit more, I think my Incline BB Bench one rep is probably around 245.


Nice leg day and grats on the bench PR too. I pussed out on my leg day last night.....fuck....glad you picked it up for me.

Thanks diesel. I thought you had a solid Leg workout.


Yes sir Rob destroying the wheels as well. Great work! Good luck walking around...

Thanks B. I am sure they will feel great tomorrow.

The progress pics will be up shortly.

-Rob

rob_in_korea
01-27-09, 8:07 am
Before I post the pics, some comments I have:

1. I need to ask Yun Chang (my bodybuilder friend) for posing tips.
2. I am white as hell.
3. Don't eat a large meal before taking photos of yourself like I did.

Here's the link to the album:
http://s231.photobucket.com/albums/ee68/rob_in_korea/Progress%20Jan%202009/

Bodyweight is 227 in all photos and I am still 6' tall.
I am shooting for 240 by April and then I will cut.

If you forgot what Yun Chang looks like:

http://s231.photobucket.com/albums/ee68/rob_in_korea/Yun%20Chang%20Bodybuilder/

I should be working out with him in the next couple of weeks, he will be about 6 weeks out from competition so I'll try to get some newer pics.

-Rob

B Con
01-27-09, 8:15 am
Your boy Yun Chang is a beast.

Great pics Rob. Don't worry I am white and can't pose that great either. Nice looking tricep though and a wicked tat.

Themostocles
01-27-09, 8:19 am
Your boy Yun Chang is a beast.

Great pics Rob. Don't worry I am white and can't pose that great either. Nice looking tricep though and a wicked tat.

x2. And finally someone as white as me lol. -T.

rob_in_korea
01-27-09, 8:33 am
Your boy Yun Chang is a beast.

Great pics Rob. Don't worry I am white and can't pose that great either. Nice looking tricep though and a wicked tat.

Thanks B. In those posing photos Yun Chang was around 200lbs (he's about 5'8") but this time around he got up to about 270 in the off season. He plans to step on stage around 225 or so.

I should also mention those pics were taken cold, I didn't do anything to pump up before hand but maybe I should have...lol.


x2. And finally someone as white as me lol. -T.

Thanks T. Being white as a ghost doesn't help with definition.

-Rob

Themostocles
01-27-09, 8:37 am
Thanks T. Being white as a ghost doesn't help with definition.

-Rob

I know that. I just look farm boy strong all the time now. Big enough to tell I got the muscle, but little visible definiton. -T.

simpleguy
01-27-09, 1:45 pm
pics look good Rob, you are building a solid foundation... will definitely look great after the cut

LittleMan55
01-27-09, 1:57 pm
Great looking pic Rob. Looking large bro!

J Wong
01-27-09, 3:13 pm
Cool pics man, and good leg workout.

Firedrake
01-27-09, 4:48 pm
Nice pics, Rob -- now I have a face to with the name! Nice tats, and I'm just as pale, which is even worse with mostly grey-white hair and beard!

Maybe I should have some progress pics taken -- after I pump up, of course <grin>.

Carpe Diem P.T
01-27-09, 6:18 pm
looks like theres some quality beef going on there! cool pics rob. glad to see u just keep pushing so hard!

rob_in_korea
01-27-09, 6:39 pm
I know that. I just look farm boy strong all the time now. Big enough to tell I got the muscle, but little visible definiton. -T.

I know exactly what you mean T.


pics look good Rob, you are building a solid foundation... will definitely look great after the cut

Thanks simpleguy. Some people told me I should have started cutting at 220 but I figured I would look too "thin" afterwards which is I why I am headed to 240.


Great looking pic Rob. Looking large bro!

Thanks LittleMan.


Cool pics man, and good leg workout.

Thanks boom.


Nice pics, Rob -- now I have a face to with the name! Nice tats, and I'm just as pale, which is even worse with mostly grey-white hair and beard!

Maybe I should have some progress pics taken -- after I pump up, of course <grin>.

Thanks drake. You should get some pics taken (after you pump up), it really helps you see how far you've come along.


looks like theres some quality beef going on there! cool pics rob. glad to see u just keep pushing so hard!

Thanks Carpe.

-Rob

Psycho77
01-27-09, 7:28 pm
I just look farm boy strong all the time now. Big enough to tell I got the muscle, but little visible definiton. -T.


I hear you on this one T.

Good pics Rob. Looking large my friend.

diesel1976
01-27-09, 11:42 pm
Rob, you are looking thick. I must say, that is a wicked tricep shot.

rob_in_korea
01-28-09, 6:41 am
Thanks guys. I will continue to get larger.

I had a great Chest workout today. Rep PRs for Flat DB Bench and Incline DB Flye.

Chest (16 sets)
Flat DB Bench Press-superset(ss)-Flat DB Flye: 75x15(PR)-ss-30x12, 85x8-ss-25x12, 100x3(PR)-ss-25x12, 60x15-ss-25x12
Incline Barbell Bench Press: 135x12, 155x6, 155x6, 135x8
Incline DB Flye: 25x12, 25x12, 25x12, 45x12(PR)

I didn't have a spotter today otherwise I would have gone for more reps on Incline Bench. My bicep tendon started acting up again but feels okay now.

Tomorrow will be Back....

-Rob

Thrawn
01-28-09, 6:47 am
Nice session, Rob!! That first superset looked especially taxing!!
Way to beat those pecs into submission!

machineman
01-28-09, 8:43 am
looking large, Rob.....great work you have been puttin in as well....I must also apply for the white as a ghost clan!!

Themostocles
01-28-09, 8:44 am
Fuck, I think I need to get that stack you are on

rob_in_korea
01-28-09, 8:51 am
Nice session, Rob!! That first superset looked especially taxing!!
Way to beat those pecs into submission!

Thanks Thrawn. The superset was fairly difficult.


looking large, Rob.....great work you have been puttin in as well....I must also apply for the white as a ghost clan!!

Thanks machineman.


Fuck, I think I need to get that stack you are on

I highly recommend it T.

I forgot to mention I finished with Abs and 25 mins of low intensity cardio.

-Rob

hjayss
01-29-09, 6:32 am
Congrats On The Pr Big Money..

Thrawn
01-29-09, 6:57 am
I saw i missed out on your pics! Looking large, Rob! Got some good solid beef going on. I hear ya on the whiteness =) The Netherlands aint known for its sunshine =) You can calibrate the color snow white on my ass =))

rob_in_korea
01-29-09, 7:04 am
Thanks guys. That is funny as hell Thrawn.

I had an incredible Back workout today. Rep PR for T-Bar Row and Deadlifts. Today was a rep day for deads and not a weight day.

Back (18 sets)
T-Bar Row: 3 platesx15, 4 platesx12(PR?), 5 platesx8(PR)
HS Row (wide parallel grip)-superset(ss)-DB Row: 180x12-ss-80x10, 230x10-ss-80x10, 280x8-ss-80x10
Pullups: 12, 12, 10, 10
Deadlift: 225x12, 275x10, 315x10, 365x6(PR)<--I used straps on last two sets
Hyperextension: 15<--done slowly

Tomorrow is a rest day and Saturday will be Shoulders.

-Rob

simpleguy
01-29-09, 7:25 am
Thanks simpleguy. Some people told me I should have started cutting at 220 but I figured I would look too "thin" afterwards which is I why I am headed to 240.

I understand that, I looked kinda flat after cutting down to 170-175... I don't regret it, but I was rather skinny



I had an incredible Back workout today. Rep PR for T-Bar Row and Deadlifts. Today was a rep day for deads and not a weight day.

Back (18 sets)
T-Bar Row: 3 platesx15, 4 platesx12(PR?), 5 platesx8(PR)
HS Row (wide parallel grip)-superset(ss)-DB Row: 180x12-ss-80x10, 230x10-ss-80x10, 280x8-ss-80x10
Pullups: 12, 12, 10, 10
Deadlift: 225x12, 275x10, 315x10, 365x6(PR)<--I used straps on last two sets
Hyperextension: 15<--done slowly

Tomorrow is a rest day and Saturday will be Shoulders.

-Rob


very nice prs Rob, great work

B Con
01-29-09, 7:39 am
Solid chest and back work Rob. Really getting it done in there.

diesel1976
01-29-09, 11:30 am
Thanks guys. I will continue to get larger.

I had a great Chest workout today. Rep PRs for Flat DB Bench and Incline DB Flye.

Chest (16 sets)
Flat DB Bench Press-superset(ss)-Flat DB Flye: 75x15(PR)-ss-30x12, 85x8-ss-25x12, 100x3(PR)-ss-25x12, 60x15-ss-25x12
Incline Barbell Bench Press: 135x12, 155x6, 155x6, 135x8
Incline DB Flye: 25x12, 25x12, 25x12, 45x12(PR)

I didn't have a spotter today otherwise I would have gone for more reps on Incline Bench. My bicep tendon started acting up again but feels okay now.

Tomorrow will be Back....

-Rob

Nice, intense chest day and grats on the 100 pounders...


Thanks guys. That is funny as hell Thrawn.

I had an incredible Back workout today. Rep PR for T-Bar Row and Deadlifts. Today was a rep day for deads and not a weight day.

Back (18 sets)
T-Bar Row: 3 platesx15, 4 platesx12(PR?), 5 platesx8(PR)
HS Row (wide parallel grip)-superset(ss)-DB Row: 180x12-ss-80x10, 230x10-ss-80x10, 280x8-ss-80x10
Pullups: 12, 12, 10, 10
Deadlift: 225x12, 275x10, 315x10, 365x6(PR)<--I used straps on last two sets
Hyperextension: 15<--done slowly

Tomorrow is a rest day and Saturday will be Shoulders.

-Rob

I like the way you set this back day up Rob. Nice. Nice reps on the deads. You are really becoming a helluva deadlifter. You look pretty tall in your pics, if that is indeed the case, the deads are REALLY impressive.

LittleMan55
01-29-09, 12:09 pm
Some solid chest and back days you posted up Rob!

rob_in_korea
01-29-09, 7:04 pm
I understand that, I looked kinda flat after cutting down to 170-175... I don't regret it, but I was rather skinny

very nice prs Rob, great work

Thanks simpleguy.


Solid chest and back work Rob. Really getting it done in there.

Thanks B.


Nice, intense chest day and grats on the 100 pounders...

I like the way you set this back day up Rob. Nice. Nice reps on the deads. You are really becoming a helluva deadlifter. You look pretty tall in your pics, if that is indeed the case, the deads are REALLY impressive.

Thanks diesel. I am 6', so not too tall. I've pulled 495 for 1/2 a rep (dropped it when I got just above my knees). So my short term goal is 500 which, assuming my back is fine, I am looking at pulling around the first week of March.


Some solid chest and back days you posted up Rob!

Thanks LittleMan.

-Rob

Thrawn
01-30-09, 5:16 am
I have to agree with Diesel1978 here, this is an outstanding back workout!
Those slow hyperextensions at the end look like a good way to burn the last bit of juice out of those lower backmuscles.

dyskee
01-30-09, 10:00 am
nice deads bro :D

rob_in_korea
01-30-09, 9:26 pm
I have to agree with Diesel1978 here, this is an outstanding back workout!
Those slow hyperextensions at the end look like a good way to burn the last bit of juice out of those lower backmuscles.

Thanks Thrawn. I like doing hyperextensions after deads, it really adds more to the already pumped lower back.


nice deads bro :D

Thanks dyskee.

I'll be going to do Shoulders in a few hours.

-Rob

Firedrake
01-30-09, 9:54 pm
Thanks guys. I will continue to get larger.

I had a great Chest workout today. Rep PRs for Flat DB Bench and Incline DB Flye.

Chest (16 sets)
Flat DB Bench Press-superset(ss)-Flat DB Flye: 75x15(PR)-ss-30x12, 85x8-ss-25x12, 100x3(PR)-ss-25x12, 60x15-ss-25x12
Incline Barbell Bench Press: 135x12, 155x6, 155x6, 135x8
Incline DB Flye: 25x12, 25x12, 25x12, 45x12(PR)

I didn't have a spotter today otherwise I would have gone for more reps on Incline Bench. My bicep tendon started acting up again but feels okay now.

Tomorrow will be Back....

-Rob

That superset at the beginning looks particularly brutal -- I've done that one, and I can believe your biceps tendon was arguing with you!

Great stuff!

rob_in_korea
01-31-09, 5:02 am
Thanks drake.

I had an amazing Shoulder workout today. Rep PRs for HS Shoulder Press, DB Front Raise and Barbell Shrug. Weight PR for Barbell Shrug.

Shoulders, Traps and Rear Delts (25 sets)
HS Shoulder Press-superset(ss)-Standing DB Lateral Raise: 90x15-ss-20x15, 140x12-ss-20x15, 180x10(PR)-ss-20x15, 180x8-ss-30x10, 140x12-ss-30x10
Standing DB Front Raise: 25x12, 30x10, 45x5(PR)
EZ Curl Bar Upright Row: 110x10, 110x8, 110x8
Barbell Shrug: 225x20, 315x20(PR), 405x8(PR), 505x1(PR), 225x35(PR)
Seated Bent Over DB Lateral Raise: 25x15, 25x15, 35x10, 35x10

I finished off with rotator cuff work. I had a great pump from this workout. Tomorrow will be Arms...

-Rob

simpleguy
01-31-09, 5:25 am
great workout Rob, those shrugs look damn strong

pedraza
01-31-09, 6:33 am
awsome job on the shoulders bro and congrats on the PR.

Themostocles
01-31-09, 10:24 am
You gotta have a couple mountains next to your ears with shrugging like that!

rob_in_korea
01-31-09, 11:53 am
great workout Rob, those shrugs look damn strong

Thanks simpleguy. I am working on making them stronger.


awsome job on the shoulders bro and congrats on the PR.

Thanks pedraza.


You gotta have a couple mountains next to your ears with shrugging like that!

Thanks T. Not mountains yet but they are getting there.

-Rob

diesel1976
01-31-09, 11:28 pm
Thanks drake.

I had an amazing Shoulder workout today. Rep PRs for HS Shoulder Press, DB Front Raise and Barbell Shrug. Weight PR for Barbell Shrug.

Shoulders, Traps and Rear Delts (25 sets)
HS Shoulder Press-superset(ss)-Standing DB Lateral Raise: 90x15-ss-20x15, 140x12-ss-20x15, 180x10(PR)-ss-20x15, 180x8-ss-30x10, 140x12-ss-30x10
Standing DB Front Raise: 25x12, 30x10, 45x5(PR)
EZ Curl Bar Upright Row: 110x10, 110x8, 110x8
Barbell Shrug: 225x20, 315x20(PR), 405x8(PR), 505x1(PR), 225x35(PR)
Seated Bent Over DB Lateral Raise: 25x15, 25x15, 35x10, 35x10

I finished off with rotator cuff work. I had a great pump from this workout. Tomorrow will be Arms...

-Rob

Rob, seriously, that is some straight up nasty work. 4pps on the hs shoulder press is tight especially with supersetting laterals. NICE! Nice weight on the front raises and shrgs too. You are becoming a mutant.....

rob_in_korea
02-01-09, 3:22 am
Thanks diesel. Although the HS SHoulder press is total weight listed so 2 pps.

I had an outstanding Arm workout today. PRs in weight on Spider Curls (I did them lying on an Incline Bench), High Cable Double Bicep Curl. PRs in reps on Reverse EZ Curl, Cable Tricep Extension (using a straight bar) and Dips.

Biceps and Forearms (11 sets)
EZ Bar Spider Curl (Lying on an incline bench; narrow grip)-superset(ss)-Standing DB Curl: 60x12-ss-25x12, 70x10-ss-25x12, 90x6(PR)-ss-25x12
High Cable Double Bicep Curl: 80x8, 100x4(PR)-drop set-50x15
Reverse EZ Curl: 60x12, 70x10, 80x10(PR)

Triceps (11 sets)
Cable Tricep Extension (straight bar)-ss-Single Arm DB Overhead Extension: 100x12-ss-20x12, 120x12-ss-20x12, 160x8(PR)-ss-20x12
French Curl: 70x15, 70x15, 90x10
Dips: 12(with a 45lb plate), 6(with 70lbs)(PR), 20(bodyweight: 227)

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

-Rob

Psycho77
02-01-09, 11:12 am
thats some arm workout Rob. I sure don't envy you tom when those things get DOMS.

J Wong
02-01-09, 10:33 pm
Nice arm work bro

Themostocles
02-02-09, 1:12 am
Those are some awesome dips Rob, congrats on the PRs

rob_in_korea
02-02-09, 2:12 am
thats some arm workout Rob. I sure don't envy you tom when those things get DOMS.

Thanks psycho.


Nice arm work bro

Thanks boom.


Those are some awesome dips Rob, congrats on the PRs

Thanks T. I want to to try 2 plates soon.

-Rob

simpleguy
02-02-09, 2:24 am
Thanks diesel. Although the HS SHoulder press is total weight listed so 2 pps.

I had an outstanding Arm workout today. PRs in weight on Spider Curls (I did them lying on an Incline Bench), High Cable Double Bicep Curl. PRs in reps on Reverse EZ Curl, Cable Tricep Extension (using a straight bar) and Dips.

Biceps and Forearms (11 sets)
EZ Bar Spider Curl (Lying on an incline bench; narrow grip)-superset(ss)-Standing DB Curl: 60x12-ss-25x12, 70x10-ss-25x12, 90x6(PR)-ss-25x12
High Cable Double Bicep Curl: 80x8, 100x4(PR)-drop set-50x15
Reverse EZ Curl: 60x12, 70x10, 80x10(PR)

Triceps (11 sets)
Cable Tricep Extension (straight bar)-ss-Single Arm DB Overhead Extension: 100x12-ss-20x12, 120x12-ss-20x12, 160x8(PR)-ss-20x12
French Curl: 70x15, 70x15, 90x10
Dips: 12(with a 45lb plate), 6(with 70lbs)(PR), 20(bodyweight: 227)

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

-Rob

nice gun show Rob, great work grabbing all the PRs

B Con
02-02-09, 5:08 am
Very solid arm day Rob. I know your biceps had to of been pumped from the spider curl standing db curl combo. Insane.

rob_in_korea
02-02-09, 6:57 pm
nice gun show Rob, great work grabbing all the PRs

Thanks simpleguy.


Very solid arm day Rob. I know your biceps had to of been pumped from the spider curl standing db curl combo. Insane.

Thanks B. I had an amazing pump from that superset.

-Rob

hjayss
02-03-09, 3:33 am
Loving to see pr's we all flat out love to see it..really great motivation if you need some...

rob_in_korea
02-03-09, 4:24 am
Thanks hjayss. I had a great Leg workout today. I lost a pak of Stak somewhere so I only took it for 20 days instead of 21. I start my second can of Test tomorrow.
You may wonder why my Leg workout looks the way it does well once again I was waiting for the Squat rack while someone did 100 sets of Barbell Curls<---ok maybe not 100 but close. It's been the same dude three weeks in a row. He does the same bicep workout two days in a row taking up half the damn gym doing fuckin biceps. Every time I ask him how much longer he will be on it he says the same thing...I just started so I'll be using it a while.

Sorry I just went on a rant....

Legs (34 sets)
HS Iso-Lateral Leg Press(weight per leg listed): 155x20
Squat-superset(ss)-HS Leg Press(weight per leg listed): 135x10-ss-155x12, 185x8-ss-155x12, 225x5-ss-155x12, 245x2-ss-155x12
SLDL: 95x15
Nautilus Leg Extension: 140x12, 185x10, 230x6(PR?)
Nautilus Prone Leg Curl: 130x12, 170x10, 220x4(PR?)
Nautilus Hip Adduction: 3 sets
Nautilus Hip Abduction: 3 sets
I finished up with 12 sets of Calf work.

That superset kicked my ass but it was fun. Tomorrow will be Chest...

-Rob

Themostocles
02-03-09, 4:40 am
Fuck I bet that super set kicked you ass, and great job on the possible Prs lol. Put a sign up in the squat rack about no curling, we got on in ours.

rob_in_korea
02-03-09, 5:12 am
Thanks T. What made the supersets more difficult was the fact that the Leg press was done one leg at a time.
I don't normally care if someone is using the Squat rack for other purposes but if someone is waiting to actually do Squats then the person using it should hurry up especially if they are doing curls.

-Rob

B Con
02-03-09, 5:39 am
Insane supersets... I can imagine it kicked some ass. Haha @ the guy doing 100 sets of curls. There is always a goon some where in there.

machineman
02-03-09, 8:04 am
some serious work, Rob.....nice job.

diesel1976
02-03-09, 7:42 pm
Thanks hjayss. I had a great Leg workout today. I lost a pak of Stak somewhere so I only took it for 20 days instead of 21. I start my second can of Test tomorrow.
You may wonder why my Leg workout looks the way it does well once again I was waiting for the Squat rack while someone did 100 sets of Barbell Curls<---ok maybe not 100 but close. It's been the same dude three weeks in a row. He does the same bicep workout two days in a row taking up half the damn gym doing fuckin biceps. Every time I ask him how much longer he will be on it he says the same thing...I just started so I'll be using it a while.

Sorry I just went on a rant....

Legs (34 sets)
HS Iso-Lateral Leg Press(weight per leg listed): 155x20
Squat-superset(ss)-HS Leg Press(weight per leg listed): 135x10-ss-155x12, 185x8-ss-155x12, 225x5-ss-155x12, 245x2-ss-155x12
SLDL: 95x15
Nautilus Leg Extension: 140x12, 185x10, 230x6(PR?)
Nautilus Prone Leg Curl: 130x12, 170x10, 220x4(PR?)
Nautilus Hip Adduction: 3 sets
Nautilus Hip Abduction: 3 sets
I finished up with 12 sets of Calf work.

That superset kicked my ass but it was fun. Tomorrow will be Chest...

-Rob

Nice leg day and improud of your self control. The last deuschbag that told me that when he was curling in the squat rack for like the 5th time I threw a fucking tantrum and threw some shit and threatened his life if he couldnt find the decency to pick a bar up off the ground and curl it somewhere else. I felt kind of bad, but also kind of good.....

rob_in_korea
02-03-09, 7:57 pm
Insane supersets... I can imagine it kicked some ass. Haha @ the guy doing 100 sets of curls. There is always a goon some where in there.

Thanks B.


some serious work, Rob.....nice job.

Thanks machineman.


Nice leg day and improud of your self control. The last deuschbag that told me that when he was curling in the squat rack for like the 5th time I threw a fucking tantrum and threw some shit and threatened his life if he couldnt find the decency to pick a bar up off the ground and curl it somewhere else. I felt kind of bad, but also kind of good.....

Thanks diesel. I am working on self control, so I was proud of myself. I have gone off on people before and I know what you mean about feeling bad and good although oftentimes it feels more good than bad.

-Rob

Thrawn
02-04-09, 5:42 am
Excellent workout, Rob! And i love your selfcontrol. I am more like diesel1978. Makes me one of the less popular guys in the gym. But i am not there to make friends, so i dont care for that too much.
Maybe one day i can learn to ease my temper a bit too. It has the tendency to get me in trouble now and then.

Psycho77
02-04-09, 6:32 am
Thanks hjayss. I had a great Leg workout today. I lost a pak of Stak somewhere so I only took it for 20 days instead of 21. I start my second can of Test tomorrow.
You may wonder why my Leg workout looks the way it does well once again I was waiting for the Squat rack while someone did 100 sets of Barbell Curls<---ok maybe not 100 but close. It's been the same dude three weeks in a row. He does the same bicep workout two days in a row taking up half the damn gym doing fuckin biceps. Every time I ask him how much longer he will be on it he says the same thing...I just started so I'll be using it a while.

Sorry I just went on a rant....

Legs (34 sets)
HS Iso-Lateral Leg Press(weight per leg listed): 155x20
Squat-superset(ss)-HS Leg Press(weight per leg listed): 135x10-ss-155x12, 185x8-ss-155x12, 225x5-ss-155x12, 245x2-ss-155x12
SLDL: 95x15
Nautilus Leg Extension: 140x12, 185x10, 230x6(PR?)
Nautilus Prone Leg Curl: 130x12, 170x10, 220x4(PR?)
Nautilus Hip Adduction: 3 sets
Nautilus Hip Abduction: 3 sets
I finished up with 12 sets of Calf work.

That superset kicked my ass but it was fun. Tomorrow will be Chest...

-Rob


Kick ass legday Rob. About that idiot that curls in the rack, take his shit off and throw it somewhere else. Thats what I do. In my gym, only about 5 guys do squats so majority if the gym goers will use that rack for something else (shrugs, declines etc). At least now they have a respect for the squatters and they will gladly leave and take their shit if and when we tell them we're gonna do some heavy squattin.

rob_in_korea
02-04-09, 6:59 am
Thanks Thrawn and Psycho. Maybe he doesn't know what the squat rack is for so I'll explain it to him (nicely) next time.

I had an outstanding Chest workout today and no bicep tendon pain. Weight PR for Incline DB Bench and Incline DB Flye.

Chest (14 sets)
Incline DB Bench Press: 65x15, 75x10, 85x4(PR), 60x12
Flat Barbell Bench Press: 135x12, 135x12, 135x12<--done slowly
Decline Barbell Bench Press: 135x15, 135x15, 155x8
Incline DB Flye: 30x12, 30x12, 45x12(PR?), 50x5(PR)

I finished up with Abs and 25 mins of low intensity cardio.

My weight gain seems to be progressing, nighttime weight is 231, morning weight is usually around 226 so I'll say I am 228lbs right now. It appears that I am gaining a pound a week.
I am currently taking in between 4000-4400 calories a day, some days it may get as high as 5000.

Tomorrow will be Back...

-Rob

Themostocles
02-04-09, 7:01 am
Great news on being pain free, and even better on the PRs! Your chest is definitely getting strong Rob.

rob_in_korea
02-04-09, 8:45 am
Thanks T. I think this is a side effect of Test but I have so much damn energy right now I want to go and destroy my Back....now. I have visions of heavy ass Barbell Rows and Deadlifts in my head. I hope I am able to sleep tonight.....Back will be exciting tomorrow.

-Rob

LittleMan55
02-04-09, 8:51 am
Great chest work Rob! PR's always feel good.

dyskee
02-04-09, 5:18 pm
strong inclines

rob_in_korea
02-05-09, 4:55 am
Thanks LittleMan and dyskee.

I had a solid Back workout today. I attempted the 500lb deadlift but dropped it just below my knees. I'll try it again in 6 weeks (or sooner). PR in weight on Barbell Row.

Back (16 sets)
Overhand Grip Barbell Row: 185x15, 225x10, 275x8, 335x4(PR)
HS DY Row (weight per Arm listed): 90x12, 90x12, 135x8
Pullups: 12, 10, 8
Deadlift: 225x6, 295x4, 335x3, 500xfail, 425x1
Hyperextensions: 12, 12

The goal was weight for deads this week so no straps for any sets and lower reps. Although I fucked up because I should have done at least 365 on the third set.

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

-Rob

B Con
02-05-09, 5:20 am
Damn Rob you are definitely getting stronger with all these PRs on back and chest day. Great work. Animal Test is by far my favorite product.

Psycho77
02-05-09, 5:27 am
Thanks LittleMan and dyskee.

I had a solid Back workout today. I attempted the 500lb deadlift but dropped it just below my knees. I'll try it again in 6 weeks (or sooner). PR in weight on Barbell Row.

Back (16 sets)
Overhand Grip Barbell Row: 185x15, 225x10, 275x8, 335x4(PR)
HS DY Row (weight per Arm listed): 90x12, 90x12, 135x8
Pullups: 12, 10, 8
Deadlift: 225x6, 295x4, 335x3, 500xfail, 425x1
Hyperextensions: 12, 12

The goal was weight for deads this week so no straps for any sets and lower reps. Although I fucked up because I should have done at least 365 on the third set.

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

-Rob


Getting stronger and stronger there Rob. Touching 500 deads I see. Thats sick shit.......you'll get it soon enough.

Themostocles
02-05-09, 7:29 am
Great back work and solid pulling Rob, grats on the PR.

rob_in_korea
02-05-09, 10:31 am
Damn Rob you are definitely getting stronger with all these PRs on back and chest day. Great work. Animal Test is by far my favorite product.

Thanks B. The Test explosion stack is amazing.


Getting stronger and stronger there Rob. Touching 500 deads I see. Thats sick shit.......you'll get it soon enough.

Thanks Psycho. I know that 500 dead will come soon. It was funny though putting 2.5lb plates on the end of the bar to make an even 500.


Great back work and solid pulling Rob, grats on the PR.

Thanks T.

-Rob

simpleguy
02-05-09, 10:55 am
Thanks LittleMan and dyskee.

I had a solid Back workout today. I attempted the 500lb deadlift but dropped it just below my knees. I'll try it again in 6 weeks (or sooner). PR in weight on Barbell Row.

Back (16 sets)
Overhand Grip Barbell Row: 185x15, 225x10, 275x8, 335x4(PR)
HS DY Row (weight per Arm listed): 90x12, 90x12, 135x8
Pullups: 12, 10, 8
Deadlift: 225x6, 295x4, 335x3, 500xfail, 425x1
Hyperextensions: 12, 12

The goal was weight for deads this week so no straps for any sets and lower reps. Although I fucked up because I should have done at least 365 on the third set.

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

-Rob


solid back workout Rob, I'm sure you'll soon grab the 500 on deads

also, those are some very strong barbell rows

J Wong
02-05-09, 4:09 pm
You'll get 500, good work with the back man.

Thrawn
02-06-09, 5:38 am
Man, you aint kidding around, are you =)) Awesome PR's on your chest and back days, Rob! Inspirational stuff! Maybe you took too large steps in that session? Going from 335 to 500 is a BIG jump.
That 500 wont even know what hit it next time. OR should i say, whoever pulled him. Cause you will be standing there locked out with that one.

hardworkE
02-06-09, 4:27 pm
Good log going on in here, pulling 500 is some serious weight. Keep attacking that back and it'll come in no time. I'm subbed now so I can see this happen...

rob_in_korea
02-06-09, 10:55 pm
solid back workout Rob, I'm sure you'll soon grab the 500 on deads

also, those are some very strong barbell rows

Thanks simpleguy.


You'll get 500, good work with the back man.

Thanks boom.


Man, you aint kidding around, are you =)) Awesome PR's on your chest and back days, Rob! Inspirational stuff! Maybe you took too large steps in that session? Going from 335 to 500 is a BIG jump.
That 500 wont even know what hit it next time. OR should i say, whoever pulled him. Cause you will be standing there locked out with that one.

Thanks Thrawn. I messed up the third set was supposed to be 365-385 but for some reason I only did 335. I've pulled 475 before so 500 is only a 25lb jump, I know I'll get it soon.


Good log going on in here, pulling 500 is some serious weight. Keep attacking that back and it'll come in no time. I'm subbed now so I can see this happen...

Thanks for the support hardworkE. I am originally from Philly, I lived (most of the time) about 10 mins from Frankford Terminal.

-Rob

rob_in_korea
02-07-09, 7:27 am
I had an incredible Shoulder workout. I went to a different gym today which is a lot smaller so I don't usually go because it gets too crowded. They put in a seated Barbell Overhead Press and they also have DB's up to 140. Rep and weight PR for Seated Barbell Overhead Press and Plate Loaded Shrug. Weight PR for Single Arm DB Lateral Raise and EZ Curl Front Raise.

Shoulders, Traps and Rear Delts (19 sets)
Seated Barbell Overhead Press: 95x15, 135x10, 165x4(PR), 115x15(PR)
Standing DB Lateral Raise: 25x15, 35x12, 45x10
Standing Single Arm DB Lateral Raise: 65x6, 75x5(PR)
EZ Curl Bar Front Raise: 50x12, 60x10, 70x8(PR)
Plate Loaded Shrug(facing away from machine; not including start weight): 200x20, 380x20(PR), 560x12(PR), 740x8(PR)<--I wore straps on every set.
Lying on Incline Bench DB Lateral Raise: 20x12, 20x12, 20x12

It's been forever since I've done seated Barbell OH Press so I think it went pretty good. I am going to try and make it to that gym at least once a month for Shoulders. I like the plate loaded shrug machine, my regular gym used to have one but they got rid of it.

Tomorrow I have to go do something with my wife's parents so I won't be able to go to the gym. Arms on Monday....

-Rob

hardworkE
02-07-09, 10:01 am
Thanks for the support hardworkE. I am originally from Philly, I lived (most of the time) about 10 mins from Frankford Terminal.

-Rob

Thats funny man, I went to lasalle not too far away. Relocated to center city, love it here minus the winter weather. I have shoulders today, reading yours got me pumped for some nice heavy presses

Firedrake
02-08-09, 1:47 am
Great looking shoulder day, Rob -- you're definitely making progress in your Battle!