My Battle to Get Bigger

[Thrawn]

Helluva delt routine, Rob! Outstanding job on the PR's. I wish we had a way better setup for overhead shoulder presses. We do have a bench for it, but the barbell has to come from way too far back. You will almost always need someone to help you unrack and rerack anything. SO frustrating. Overheadpresses are the BOMB for overall strength.
Inspirational stuff, big man!

[rob_in_korea]

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

Thanks E. Center city is cool, I'll be in the Philadelphia area for a week at the end of March but I think I'll be too busy to hit the gym. It's my first trip back to the US in four years.


Great looking shoulder day, Rob -- you're definitely making progress in your Battle!

Thanks drake.


Helluva delt routine, Rob! Outstanding job on the PR's. I wish we had a way better setup for overhead shoulder presses. We do have a bench for it, but the barbell has to come from way too far back. You will almost always need someone to help you unrack and rerack anything. SO frustrating. Overheadpresses are the BOMB for overall strength.
Inspirational stuff, big man!

Thanks Thrawn. This bench is the same way but I was okay because my workout partner was with me.

Does anyone know the max weight those Plate Loaded shrugs can handle? This is the really old Nautilus one and there was no more room for plates at 740 however I was thinking I could throw some plates on the handles.

-Rob

[Psycho77]

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


thats was helluva great shoulder day you had rob. getting bigger and stronger day after day. your workout is just peppered with PRs. good stuff. got me all itching to do some work.

[J Wong]

Nice work with the shoulders, as always. Congrats on the PRs.

[Themostocles]

Those are some huge PRs Rob, especially that shrug! Breaking 700 on anything is badass lol.

[rob_in_korea]

Thanks for the support guys.

I had a great Arm workout today. I decided to do Barbell Curls today just to change things up a bit. Weight PRs in Barbell Curl, Hammer Curl, and Dips. Rep PRs for Hammer Curl, Rope Pulldown, and French Curl.

Biceps and Forearms (10 sets)
Barbell Curl: 95x12, 115x10, 135x8, 155x3(PR)
Standing Bent Over Cable Concentration Curl: 30x15, 40x12, 50x12
Hammer Curl: 30x18(PR), 40x10, 60x4(PR)

Triceps (10 sets)
Rope Pulldown: 100x15, 120x12, 150x8(PR)
Reverse Grip Skullcrusher: 40x12, 50x10, 50x10
French Curl: 50x50(PR)
Dips: 10(with a 45lb plate), 2(with 90lbs)(PR), 20

By the way, French Curls (the way I learned them) are similar to skullcrushers except instead of coming down to your skull you come down a bit above your head.

Tomorrow will be Legs....

-Rob

[Themostocles]

I've got puny biceps next to you lol. And 50reps on those french presses? Your tri's mush of had an amazing pump. -T.

[B Con]

Damn what an arm day. That's what I'm talking about heavy ass curls, volume... you had it all great work Rob.

[pedraza]

big Rob how have things been? i see you crushed those arms

[hardworkE]

135 on the barbell curl...thats pretty serious throwing a 45 on each side. Then following that up with 155...most people in the gym are benching that. Impressive.

[LittleMan55]

DAMN! Big arm day Rob. 135 is not serious weight, but to follow up with 155... Hell yeah.

[Psycho77]

I've got puny biceps next to you lol.

goes double for me. Great gun show Rob. Curling 155 for reps, that's most guys flat bench weight.

[rob_in_korea]

I've got puny biceps next to you lol. And 50reps on those french presses? Your tri's mush of had an amazing pump. -T.

Thanks T. That 50 rep set was fairly intense.


Damn what an arm day. That's what I'm talking about heavy ass curls, volume... you had it all great work Rob.

Thanks B.


big Rob how have things been? i see you crushed those arms

I am doing great pedraza. Thanks.


135 on the barbell curl...thats pretty serious throwing a 45 on each side. Then following that up with 155...most people in the gym are benching that. Impressive.

Thanks E. I only do barbell curls once every 2 months so I figured I better make it worthwhile.


DAMN! Big arm day Rob. 135 is not serious weight, but to follow up with 155... Hell yeah.

Thanks LittleMan.


goes double for me. Great gun show Rob. Curling 155 for reps, that's most guys flat bench weight.

Thanks Psycho.

-Rob

[J Wong]

Strong ass curling bro.

[rob_in_korea]

Thanks boom.

I had a solid Leg workout today. I did a Squat pyramid and it was good shit. I also decided to do two of the sets in a wider powerlifting stance which was kind of cool. The rest of the sets were done with a closer bodybuilding stance. Rep PRs on the HS Iso-Lateral Leg Press, Leg Extension and Prone Leg Curl.

Legs (26 sets)
Squat: 135x10, 185x8, 205x6, 245x4, 205x6, 185x8, 135x10
HS Iso-Lateral Leg Press(weight per leg listed): 100x45(PR)
DB SLDL: 55x12, 55x12, 55x12
Nautilus Leg Extension: 140x12, 170x12, 200x12(PR)
Nautilus Seated Leg Curl: 125x12<--had to do this set while waiting for the Prone Leg Curl machine.
Nautilus Prone Leg Curl: 100x12, 180x12(PR)
I finished up with 9 sets of Calf work.

I really liked doing the SLDL with DB's. I may have to do that more often.
Tomorrow will be Chest....

-Rob

[Themostocles]

Great leg work Rob. Definitely getting some growing going.

[On Letting Go]

Dude, that squat pyramid looks badass! Im gonna have to try that out. Keep up the good work Rob.

OLG

[rob_in_korea]

Great leg work Rob. Definitely getting some growing going.

Thanks T. I am trying to keep up with you.


Dude, that squat pyramid looks badass! Im gonna have to try that out. Keep up the good work Rob.

OLG

Thanks OLG. Pyramids can be tough although I should have started off with a little heavier weight.

-Rob

[machineman]

good work goin on here, Rob.....

[Psycho77]

Thanks boom.

I had a solid Leg workout today. I did a Squat pyramid and it was good shit. I also decided to do two of the sets in a wider powerlifting stance which was kind of cool. The rest of the sets were done with a closer bodybuilding stance. Rep PRs on the HS Iso-Lateral Leg Press, Leg Extension and Prone Leg Curl.

Legs (26 sets)
Squat: 135x10, 185x8, 205x6, 245x4, 205x6, 185x8, 135x10
HS Iso-Lateral Leg Press(weight per leg listed): 100x45(PR)
DB SLDL: 55x12, 55x12, 55x12
Nautilus Leg Extension: 140x12, 170x12, 200x12(PR)
Nautilus Seated Leg Curl: 125x12<--had to do this set while waiting for the Prone Leg Curl machine.
Nautilus Prone Leg Curl: 100x12, 180x12(PR)
I finished up with 9 sets of Calf work.

I really liked doing the SLDL with DB's. I may have to do that more often.
Tomorrow will be Chest....

-Rob


Sick leg day. Grow them tree trunks. Lots of reps on that leg press.

[Firedrake]

's funny you should mention stance -- I was fiddling with mine today, both on the LP and the Hacks -- it's amazing how much different feel you get with only a couple of inches movement.

Killer Day!

[rob_in_korea]

good work goin on here, Rob.....

Thanks machineman.


Sick leg day. Grow them tree trunks. Lots of reps on that leg press.

Thanks Psycho.


's funny you should mention stance -- I was fiddling with mine today, both on the LP and the Hacks -- it's amazing how much different feel you get with only a couple of inches movement.

Killer Day!

Thanks drake. It is cool changing up your stance sometimes.

-Rob

[rob_in_korea]

I had a great Chest workout today. I woke up with a slight sore throat this morning but I think it's due to pollution so I should be fine. I liked the Squat pyramid so much yesterday I decided to do it again today. Rep PR for Incline Barbell Bench and weight PR for Flat DB Flye and Cable Crossover.

Chest (16 sets)
Incline Barbell Bench Press: 135x10, 155x8, 185x6, 225x4(PR), 185x6, 155x8, 135x10
Flat DB Bench Press: 75x12, 90x6, 65x15
Flat DB Flye: 35x12, 45x10, 60x6(PR)
Cable Crossover: 50x15, 70x12, 90x4(PR)-drop set-50x12

I don't think I'll go higher than 90 for cable crossovers, it took a bit of effort to get them to the start position.
Tomorrow is a rest day and Friday will be Back....I am going to try and use the other gym so I can actually do some rack pulls.

-Rob

[Thrawn]

Burning them pecs to a crisp! Nice one, Rob!
Good power on the cross-overs, big man! Good call on not doing more weight on them if you have difficulty gaining control over them. I have a hard time controlling around 70lbs, and i am not upping untill i can get them properly into starting position and doing some good clean reps with them.

[Psycho77]

Nice chest pounding Rob.

Strong db benching and flyes. Like what Thrawn said, good call on the cable crossovers, form and control are more important than the amount of weight used.

[Themostocles]

That incline is getting huge bro, awesome work on those PRs. Hope the sore throat turns out to be nothing serious.

[rob_in_korea]

Burning them pecs to a crisp! Nice one, Rob!
Good power on the cross-overs, big man! Good call on not doing more weight on them if you have difficulty gaining control over them. I have a hard time controlling around 70lbs, and i am not upping untill i can get them properly into starting position and doing some good clean reps with them.

Thanks Thrawn. I never usually go heavy on crossovers but today I just wanted to see what it would be like.


Nice chest pounding Rob.

Strong db benching and flyes. Like what Thrawn said, good call on the cable crossovers, form and control are more important than the amount of weight used.

Thanks Psycho.


That incline is getting huge bro, awesome work on those PRs. Hope the sore throat turns out to be nothing serious.

Thanks T. The pollution has been ridiculous over here for the past week or so. Saturday morning I coughed up some weird looking shit.

-Rob

[hardworkE]

Nice chest workout, keep those PR's coming. I love the feeling of racking weight after you put up a new PR...nothing quite like it

[diesel1976]

Tearing IT up rob. Nice work on those curls, seriously, I rarely have ever seen anyone break the 135 barrier. Well designed arm thrash.

Way to kill those pecs too big guy.

[rob_in_korea]

Nice chest workout, keep those PR's coming. I love the feeling of racking weight after you put up a new PR...nothing quite like it

Thanks E. New PRs are always great.


Tearing IT up rob. Nice work on those curls, seriously, I rarely have ever seen anyone break the 135 barrier. Well designed arm thrash.

Way to kill those pecs too big guy.

Thanks diesel. I don't do barbell curls too often so I wanted to see where I was at.

-Rob

[LittleMan55]

Great looking chest work Rob!

[ForearmFreak]

awesome workout rob..hit pr's def. give a big boost, shows the training and diet your doing is on point...great work!!

[rob_in_korea]

Thanks LittleMan and thanks for stopping by ForearmFreak.

I had an outstanding Back workout today. I went to the other gym where they actually have a rack to pull from. Weight PRs: Lat Pulldown, DB Row and Rack Pull. Rep PR for Rack Pull.

Back (17 sets)
Wide Grip Lat Pulldown: 140x12, 160x10, 180x8, 230x4(PR)-drop set-150x8
Medium Parallel Grip Lat Pulldown: 120x15, 150x12, 200x6, 120x18
DB Row: 75x12, 90x10, 135x5(PR), 70x12
Rack Pull (pulled from knee height): 225x10, 315x10, 385x8(PR), 500x2(PR)<--I used straps and a belt for the last two sets. 315x10 may be a rep PR.
Hypers: 12

I think I'll to go to this gym once a month or so to do rack pulls. I had another rep in me for the last set of rack pulls but I was being careful with my back.

Tomorrow will be Shoulders...

-Rob

[machineman]

Thanks LittleMan and thanks for stopping by ForearmFreak.

I had an outstanding Back workout today. I went to the other gym where they actually have a rack to pull from. Weight PRs: Lat Pulldown, DB Row and Rack Pull. Rep PR for Rack Pull.

Back (17 sets)
Wide Grip Lat Pulldown: 140x12, 160x10, 180x8, 230x4(PR)-drop set-150x8
Medium Parallel Grip Lat Pulldown: 120x15, 150x12, 200x6, 120x18
DB Row: 75x12, 90x10, 135x5(PR), 70x12
Rack Pull (pulled from knee height): 225x10, 315x10, 385x8(PR), 500x2(PR)<--I used straps and a belt for the last two sets. 315x10 may be a rep PR.
Hypers: 12

I think I'll to go to this gym once a month or so to do rack pulls. I had another rep in me for the last set of rack pulls but I was being careful with my back.

Tomorrow will be Shoulders...

-Rob

awesome workout, Rob......500X2 on the rack pull is no joke! congrats...that's huge

[Thrawn]

Earning your big wings, Rob! 500lbs rack pullz =))) NICE =) I've done 445lbs for a triple few weeks ago, so i am not that far behind ya on that one... Lets see if i can catch up with ya one day, LOL

[Psycho77]

Awesome back workout Rob. Jealous of all that PRs you and the other guys are getting. I havent had a PR in weeks.

Spread your wings and fly!

[Themostocles]

Awesome PRs Rob. You really got me jonesing to get back in the gym. Stupid being sick, grrr....

[rob_in_korea]

awesome workout, Rob......500X2 on the rack pull is no joke! congrats...that's huge

Thanks machineman. It felt great.


Earning your big wings, Rob! 500lbs rack pullz =))) NICE =) I've done 445lbs for a triple few weeks ago, so i am not that far behind ya on that one... Lets see if i can catch up with ya one day, LOL

Thanks Thrawn. 445x3 is awesome, next time I do them I'll pull 550.


Awesome back workout Rob. Jealous of all that PRs you and the other guys are getting. I havent had a PR in weeks.

Spread your wings and fly!

Thanks Psycho. I think most of my PRs are directly related to the Test Explosion Stack.


Awesome PRs Rob. You really got me jonesing to get back in the gym. Stupid being sick, grrr....

Thanks T. I am sure you'll be back in there destroying shit soon enough.

-Rob

[hardworkE]

Great work, you pulled 500 and that was at the END of your workout. If you put rack pulls up first youll be piling on even more weight. Good progress.

[Firedrake]

Sweet looking back session, Rob! Looks like we were both hitting it today!

[ForearmFreak]

Heavy rack pulls...my favorite..especially when its for reps. When you put it down for some reason everything starts to turn black..and oh my what a good feeling that is..

[rob_in_korea]

Great work, you pulled 500 and that was at the END of your workout. If you put rack pulls up first youll be piling on even more weight. Good progress.

Thanks E. I've been wondering how much I could pull if I put deads/rack pulls at the beginning.


Sweet looking back session, Rob! Looks like we were both hitting it today!

Thanks drake.


Heavy rack pulls...my favorite..especially when its for reps. When you put it down for some reason everything starts to turn black..and oh my what a good feeling that is..

Thanks ForearmFreak. I love deads and rack pulls, there is just something about picking up heavy ass weight.

-Rob

[rob_in_korea]

I had an awesome Shoulder workout today. Weight PRs: Normal and Parallel Grip DB Overhead Press. Rep PRs: Parallel Grip DB Overhead Press, DB Front Raise, Wide Grip Upright Row and Shrugs.

Shoulders, Traps and Rear Delts (24 sets)
Seated DB Overhead Press: 50x12, 60x10, 75x4(PR)
Seated Parallel Grip DB Overhead Press: 45x15, 55x12(PR), 65x6(PR)-drop set-40x15
DB Lateral Raise: 25x15, 35x10, 45x8
DB Front Raise: 20x12, 25x12, 35x10(PR)
Wide Grip EZ Curl Upright Row: 70x18(PR), 90x12(PR), 90x10
Barbell Shrug: 225x20, 315x15, 405x10(PR), 495x4(PR), 225x41(PR)<--was going for 50.
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12, 30x12
I finished up with rotator cuff work and by the way my back is sore as hell from yesterday.

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

-Rob

[Thrawn]

BIG volume delt day. I would have crumbled =))
Congrats, man. Hitting it hard with the consistency of an atomic clock. Rob is on a ROLL.

[Psycho77]

Volume Freak!

Doing excellent shoulder day Rob. You're a monster!

[dyskee]

nice to see another high volumer :D

[rob_in_korea]

BIG volume delt day. I would have crumbled =))
Congrats, man. Hitting it hard with the consistency of an atomic clock. Rob is on a ROLL.

Thanks Thrawn. It was a great workout.


Volume Freak!

Doing excellent shoulder day Rob. You're a monster!

That's funny coming from the King of volume himself. Thanks Psycho.


nice to see another high volumer :D

Thanks dyskee.

-Rob

[J Wong]

Nice work on the shoulders. Good PRs!!

[Psycho77]

That's funny coming from the King of volume himself. Thanks Psycho.
-Rob

Not anymore bro. Gladly turn over the title to you. Starting on a different me now.

[rob_in_korea]

Nice work on the shoulders. Good PRs!!

Thanks boom.


Not anymore bro. Gladly turn over the title to you. Starting on a different me now.

I don't know if I could ever live up to your former level of volume Psycho...lol. I have a feeling that we will be seeing some crazy powerlifting routines from you soon.

-Rob

[Themostocles]

Think I counted 9 PRs, can i say DAMN! I feel like such a slacker lol, but I am going to be nipping on your heels soon enough.

[rob_in_korea]

Thanks T. I think you already are nipping at my heels so I better step it up...lol.

I had a great Arm workout today. I did Triceps first this week just to change things up a bit. I also did preacher curls which I haven't done in ages due to my bicep tendon, it seemed like it went ok. Weight PRs: Decline CGBP, Incline Bench DB Curl, Reverse Grip EZ Curl. Rep PRs: Decline CGBP, Incline Bench DB Curl, Dips.

Triceps (10 sets)
Decline Close Grip Bench Press: 135x15, 185x12(PR), 225x10(PR), 275x4(PR), 135x50(PR)
Rope Pulldown: 100x12, 120x10, 150x6-drop set-90x8
Single Arm DB Overhead Extension: 25x12
Dips: 40(PR)<--these were actually done after biceps

Biceps and Forearms (11 sets)
Seated Incline Bench DB Curl: 30x12, 40x10, 60x2(PR), 20x25(PR)
Wide Grip EZ Preacher Curl: 70x12, 80x10, 90x10
21's(narrow grip): 70x21
Reverse Grip EZ Curl: 70x12, 80x10, 90x6(PR)

I finished up with grip work.

Tomorrow will be Legs....

-Rob

[Themostocles]

Only 8 PRs today? Puss! LOL. Fucking thrashed those tri's Rob, 275x4 of CGBP is awesome work, not to mention 40 reps on dips

[ForearmFreak]

Now with the RIDICULOUS amounts of PR's that your having...lol, are they same weight higher reps or your addding new weight to the bar? Awesome work in there

[rob_in_korea]

Only 8 PRs today? Puss! LOL. Fucking thrashed those tri's Rob, 275x4 of CGBP is awesome work, not to mention 40 reps on dips

I know I am such a loser...lol.
Thanks T.


Now with the RIDICULOUS amounts of PR's that your having...lol, are they same weight higher reps or your addding new weight to the bar? Awesome work in there

Thanks ForearmFreak. Some of them are weight PR's for example the Incline Bench DB Curl with 60's and some are rep PR's such as 40 reps for Dips.

-Rob

[dyskee]

man ur arms workouts are killing me

[rob_in_korea]

Thanks dyskee.

I had a solid Leg workout today. Weight (or rep..I can't remember) PR for Squat. Rep PR for HS Iso-Lateral Leg Press.

Legs (26 sets)
Squat: 135x5, 185x5, 225x5, 295x2(PR), 135x15
HS Iso Lateral Leg Press (weight per leg listed): 200x20, 300x10, 350x8(PR)
DB SLDL: 60x12, 60x12, 80x8
Nautilus Leg Extension: 125x15, 155x12, 200x8-drop set-140x10
Nautilus Prone Leg Curl: 110x15, 130x12, 180x8-drop set-110x10
I finished up with 9 sets of Calf work.

I wonder what my parallel one rep max would be for squats? I am thinking 335, maybe I should try it sometime and find out.

Tomorrow will be Chest....

-Rob

[Themostocles]

Great work on those legs, those PRs are nothing to sneeze at. Go for a 1 rep max next week, gives you something to look forward to lol

[B Con]

Damn that's a lot of PRs lately Rob. You are killing it. Definitely adds fuel to my fire.

[rob_in_korea]

Great work on those legs, those PRs are nothing to sneeze at. Go for a 1 rep max next week, gives you something to look forward to lol

Thanks T. Well I figure 295x2 ATG maybe equals 335x1 parallel..who knows.


Damn that's a lot of PRs lately Rob. You are killing it. Definitely adds fuel to my fire.

Thanks B. Once again I would like to thank the Test explosion stack. I think I am getting better results than the first time I was on it which is hard to believe.

-Rob

[Psycho77]

Think I counted 9 PRs, can i say DAMN! I feel like such a slacker lol, but I am going to be nipping on your heels soon enough.

He's setting a PR on the number of PRs per workout.

[Psycho77]

Damn Rob. Your arm workout is a killer and that leg workout is BRUTAL!

You should definitely see what your one rep max is!

Your closing on me, have to get this damn fucking toe to get better and get to work. lol.

[rob_in_korea]

He's setting a PR on the number of PRs per workout.

That is some funny shit Psycho.


Damn Rob. Your arm workout is a killer and that leg workout is BRUTAL!

You should definitely see what your one rep max is!

Your closing on me, have to get this damn fucking toe to get better and get to work. lol.

I don't think I'll be catching you any time soon especially now that you are on a powerlifting routine.

-Rob

[LittleMan55]

Rob you are beating the weights like they did something wrong. I love it!

[diesel1976]

Rob, nice Leg Day! Catching up in here. Your killin it as usual. Your Squat 1RM should be around 335. Give it a try sometime. Great work.

[rob_in_korea]

Rob you are beating the weights like they did something wrong. I love it!

Thanks LittleMan. I am trying to destroy every exercise I do.


Rob, nice Leg Day! Catching up in here. Your killin it as usual. Your Squat 1RM should be around 335. Give it a try sometime. Great work.

Thanks diesel. Maybe in two weeks I'll test it out and see where I stand.

-Rob

[On Letting Go]

Looking strong on those squats Rob, keep hittin those PRs.

OLG

[Firedrake]

Great lookin' leg day, Rob -- I wish I had some of those machines available, too! I can't wait to hear what your 1RM on Squat is!

[hardworkE]

PR's all over the place, good work on the arm/leg beatings.

[rob_in_korea]

Thanks for the support guys.

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

Chest (16 sets)
Incline DB Bench Press-superset(ss)-Incline DB Flye: 60x12-ss-20x12, 70x10-ss-20x12, 80x9(PR)-ss-20x12, 65x12-ss-20x12
Flat DB Bench Press: 80x8, 90x5, 90x5, 70x12
Flat DB Flye: 35x12, 45x10, 45x10, 60x8(PR)

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

I think the superset took a lot out of me because those Flat DB Bench Presses felt heavier than usual although the entire Chest workout took 25 mins.

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

-Rob

[Themostocles]

Great job on those PRs. Definitely toasted that chest!

[Psycho77]

Ahhwwww, Damn Rob. The shirt must have been tight with those pumped pecs. Great work!

[rob_in_korea]

Great job on those PRs. Definitely toasted that chest!

Thanks T.


Ahhwwww, Damn Rob. The shirt must have been tight with those pumped pecs. Great work!

Thanks Psycho. What shirt? I always walk around topless....lol.

-Rob

[Psycho77]

Thanks Psycho. What shirt? I always walk around topless....lol.
-Rob

Oh my. Eye Candy!

[ForearmFreak]

great pr's rob, your lifts are getting bigger and bigger

[hardworkE]

Solid superset. Upper chest must have been feeling real full after that

[rob_in_korea]

Oh my. Eye Candy!

That is right...lol.


great pr's rob, your lifts are getting bigger and bigger

Thanks ForearmFreak. I am trying to push my limits.


Solid superset. Upper chest must have been feeling real full after that

Thanks E. My chest felt great.

-Rob

[junonuting613752]

nice work on the animal test, i think that is my mos def next stak that im going to try fo sho, good job bro, awesome progress homie! Propz!

[diesel1976]

You are just truly an animal Rob.

[rob_in_korea]

nice work on the animal test, i think that is my mos def next stak that im going to try fo sho, good job bro, awesome progress homie! Propz!

Thanks for the support Juno.


You are just truly an animal Rob.

Thanks diesel.

-Rob

[J Wong]

Thanks for the support guys.

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

Chest (16 sets)
Incline DB Bench Press-superset(ss)-Incline DB Flye: 60x12-ss-20x12, 70x10-ss-20x12, 80x9(PR)-ss-20x12, 65x12-ss-20x12
Flat DB Bench Press: 80x8, 90x5, 90x5, 70x12
Flat DB Flye: 35x12, 45x10, 45x10, 60x8(PR)

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

I think the superset took a lot out of me because those Flat DB Bench Presses felt heavier than usual although the entire Chest workout took 25 mins.

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

-Rob

Great work

[rob_in_korea]

Thanks boom.

I had a solid Back workout today. Weight PR for Close Parallel Grip Lat Pulldown. Possible Rep PRs for Barbell Row and Deadlift (no straps).

Back (17 sets)
Close Parallel Grip Lat Pulldown: 140x12, 170x10, 200x8, 250x4(PR)
Overhand Grip Barbell Row-superset(ss)-HS Row (close parallel grip-total weight listed): 185x12-ss-180x12, 225x10-ss-180x12, 275x10(PR?)-ss-180x12, 315x8(PR?)-ss-180x12
Deadlift: 225x12, 295x10(PR), 335x8, 385x4<--used straps on last two sets
Hypers: 12

Next week will be a lower rep higher weight week for deads. My back felt great during this workout. I will be doing Arms tomorrow instead of Shoulders. Sunday I'll be doing Shoulders with my bodybuilder friend Yun Chang (I'll take pics).

-Rob

[Themostocles]

Your back must be getting thick as shit Rob, nice PRs. Can't wait to the pics either

[pedraza]

Thanks boom.

I had a solid Back workout today. Weight PR for Close Parallel Grip Lat Pulldown. Possible Rep PRs for Barbell Row and Deadlift (no straps).

Back (17 sets)
Close Parallel Grip Lat Pulldown: 140x12, 170x10, 200x8, 250x4(PR)
Overhand Grip Barbell Row-superset(ss)-HS Row (close parallel grip-total weight listed): 185x12-ss-180x12, 225x10-ss-180x12, 275x10(PR?)-ss-180x12, 315x8(PR?)-ss-180x12
Deadlift: 225x12, 295x10(PR), 335x8, 385x4<--used straps on last two sets
Hypers: 12

Next week will be a lower rep higher weight week for deads. My back felt great during this workout. I will be doing Arms tomorrow instead of Shoulders. Sunday I'll be doing Shoulders with my bodybuilder friend Yun Chang (I'll take pics).

-Rob

nice work on that back

[Firedrake]

Great back work -- you got my session beat all to hell *grin*. I can't wait for your report on shoulder day.

[rob_in_korea]

Your back must be getting thick as shit Rob, nice PRs. Can't wait to the pics either

Thanks T.


nice work on that back

Thanks pedraza.


Great back work -- you got my session beat all to hell *grin*. I can't wait for your report on shoulder day.

Thanks drake. I am sure shoulders will be fun.

-Rob

[rob_in_korea]

I had a great Arm workout today. Weight PR for spider curl, Rep PRs for dips, DB curl and possibly Hammer Curl.

Triceps (10 sets)
Rope Pulldown: 100x12, 120x10, 140x8
French Curl-superset(ss)-DB Kickback: 70x12-ss-20x12, 70x12-ss-20x15, 80x12-ss-20x15
Dips: 20 (with a 25lb plate hanging)(PR)

Biceps and Forearms (12 sets)
Standing DB Curl-ss-Standing EZ Curl (narrow grip): 40x12-ss-50x12, 50x8-ss-50x12, 55x8(PR)-ss-50x12
Spider Curl (wide grip EZ Bar-lying on incline bench): 60x12, 60x12, 80x7(PR)
Hammer Curl: 30x12, 40x10, 50x8(PR?)

Tomorrow will be Shoulders....

-Rob

[Firedrake]

Nice work, Rob! Those shirts aren't going to fit much longer!

[rob_in_korea]

Thanks drake. I worked out with Yun Chang today. His contest is two months away and he is weighing in around 255. Everything was done super slow, 3-4 second negatives and exploding up on the positive. Possible Rep PR for Barbell Behind the Neck Press.

Shoulders, Traps and Rear Delts (24 sets)
Seated Barbell Behind the Neck Press: 115x10 (PR?), 95x12, 95x12, 95x12
HS Shoulder Press (total weight listed): 140x12, 140x10, 140x10, 140x10
Seated DB Overhead Press: 45x10, 50x8, 40x12, 40x12,
Standing DB Lateral Raise: 15x12, 10x15, 10x15, 10x15
Nautilus Pec Deck/Rear Delt: 80x12, 110x12, 140x8, 125x12
DB Shrug: 85x12, 110x12, 110x12, 110x12

The slow negatives were tough , but the pump was ridiculous. I took some pics so I'll have them up later tonight or tomorrow.

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

-Rob

[Themostocles]

I bet that pump was ridiculous, and those are awesome numbers for slow work.

[pedraza]

awsome bro. great looking workout

[B Con]

Solid ass sessions Rob. Just saw your previous few and they looked intense. You are a machine.

[rob_in_korea]

I bet that pump was ridiculous, and those are awesome numbers for slow work.

Thanks T. I am sore as shit today.


awsome bro. great looking workout

Thanks pedraza.


Solid ass sessions Rob. Just saw your previous few and they looked intense. You are a machine.

Thanks B.

Pics will be up soon.

-Rob

[rob_in_korea]

Here are some of the pics, we all had cameras so I should be able to get some other ones up later.

Me, Yun Chang and Sharon (a guy Yun Chang used to train, now he is a personal trainer)

http://i231.photobucket.com/albums/ee68/rob_in_korea/2-22-2009/P1060582.jpg

Yun Chang

http://i231.photobucket.com/albums/ee68/rob_in_korea/2-22-2009/P1060580.jpg

Yun Chang Lifting 1

http://i231.photobucket.com/albums/ee68/rob_in_korea/2-22-2009/P1060578.jpg

Yun Chang Lifting 2

http://i231.photobucket.com/albums/ee68/rob_in_korea/2-22-2009/P1060577.jpg

As I said he is about two months out from a contest, currently weighs 255lbs at a height of about 5'8".

-Rob

[Psycho77]

Looking good Rob. Can't wait for the pics bro.

[ForearmFreak]

nice rob..post a closeup of that tat looks sick...is it a half sleeve?

[hardworkE]

Good delt workout. Always nice to lift with someone bigger than you too...motivation at its finest.

[Firedrake]

nice rob..post a closeup of that tat looks sick...is it a half sleeve?

X2 -- I'm also interested in the tat -- I love seen what other people have as tats.

Great pix! Now I know who I'm talking to!

[rob_in_korea]

Looking good Rob. Can't wait for the pics bro.

Thanks Psycho.


nice rob..post a closeup of that tat looks sick...is it a half sleeve?

Thanks ForearmFreak. It is a half sleeve but it doesn't go under my arm because I didn't have the time to get it done. It took about 5 hours so I was eating while they were doing it...lol. I'll post some closeups of it later this week.


Good delt workout. Always nice to lift with someone bigger than you too...motivation at its finest.

Thanks E. That is true, it really pushes you.


X2 -- I'm also interested in the tat -- I love seen what other people have as tats.

Great pix! Now I know who I'm talking to!

Thanks drake.

-Rob

[rob_in_korea]

I had a great Leg workout today. It's funny because I woke up this morning feeling kind of tired and my shoulders are still sore as shit from that workout on Sunday but by the time I got to the gym I felt phenomenal. Rep PRs for Squats and maybe HS Iso-Lateral Leg Press.

Legs (21 sets)
Nautilus Leg Extension: 110x15, 140x12, 185x12
Squat: 135x12, 185x10, 225x8, 245x6(PR), 255x4(PR)
HS Iso-Lateral Leg Press(weight per leg listed)-superset(ss)-DB SLDL: 210x12-ss-50x12, 255x12-ss-50x12, 300x12(PR?)-ss-50x12
Nautilus Prone Leg Curl: 110x15, 130x12, 160x12
I finished up with 4 sets of Calf work.

I really wish I had a normal 45 degree angle Leg Press to use but I guess I'll have to make do until I get my gym up and running. Next week I think I'll try my parallel Squat one rep max. I finished up my second can of Test today so tomorrow I'll be starting M-Stak.
Tomorrow will be Chest...

-Rob

[Themostocles]

Moving ever closer to being a freak!

[Psycho77]

I had a great Leg workout today. It's funny because I woke up this morning feeling kind of tired and my shoulders are still sore as shit from that workout on Sunday but by the time I got to the gym I felt phenomenal. Rep PRs for Squats and maybe HS Iso-Lateral Leg Press.

Legs (21 sets)
Nautilus Leg Extension: 110x15, 140x12, 185x12
Squat: 135x12, 185x10, 225x8, 245x6(PR), 255x4(PR)
HS Iso-Lateral Leg Press(weight per leg listed)-superset(ss)-DB SLDL: 210x12-ss-50x12, 255x12-ss-50x12, 300x12(PR?)-ss-50x12
Nautilus Prone Leg Curl: 110x15, 130x12, 160x12
I finished up with 4 sets of Calf work.

I really wish I had a normal 45 degree angle Leg Press to use but I guess I'll have to make do until I get my gym up and running. Next week I think I'll try my parallel Squat one rep max. I finished up my second can of Test today so tomorrow I'll be starting M-Stak.
Tomorrow will be Chest...

-Rob


Nice work Rob. Looking good in the pic. Nice tat as well.

[Firedrake]

Great looking leg day, Rob! Congrats on the single-leg presses -- those can be a stone bitch.

[hardworkE]

I finished up my second can of Test today so tomorrow I'll be starting M-Stak.
Tomorrow will be Chest...

-Rob

What'd you think of Test? Do you have a log somewhere?

[J Wong]

Good job on the legs, and you're looking pretty damn big.

[dyskee]

looking great rob , ur partner also looks good but his chest muscles are non existant.

[rob_in_korea]

Moving ever closer to being a freak!

Thanks T.


Nice work Rob. Looking good in the pic. Nice tat as well.

Thanks Psycho.


Great looking leg day, Rob! Congrats on the single-leg presses -- those can be a stone bitch.

Thanks drake.


What'd you think of Test? Do you have a log somewhere?

The only log I have is here E. I love Test. When I am finished with M-Stak, I'll post the final results here.


Good job on the legs, and you're looking pretty damn big.

Thanks boom.


looking great rob , ur partner also looks good but his chest muscles are non existant.

Thanks dyskee. Are you talking about Yun Chang? Here he is when he competed at 195 (Ignore me, I look like a goof):

http://i231.photobucket.com/albums/ee68/rob_in_korea/Yun%20Chang%20Bodybuilder/Yoon3.jpg

He tore his right (I think) pec a few years ago. Anyway now he will be stepping on stage between 220-225.

-Rob

[B Con]

Nice pics Rob. You look like you have a solid upper chest/delt/trap going on.

[rob_in_korea]

Thanks B.

I had an outstanding Chest workout today. Weight PR: Flat DB Bench. Rep PRs: Flat DB Bench, Steep Incline DB Bench and Incline DB Flye.

Chest (17 sets)
Flat DB Bench Press: 70x10, 80x6, 90x6, 110x2 (PR), 70x18(PR)<--on the 110's I needed a slight spot to get the 2nd rep up.
Steep Incline DB Bench Press: 65x10(PR), 65x10, 65x10, 65x10, 65x10
Decline Barbell Bench: 135x20, 185x10, 185x10
Incline DB Flye: 30x12, 45x10, 45x10, 55x8(PR)

I finished up with Abs and 15 mins on the stair master.

While doing Flat DB Bench I laid back wrong with the 90's and felt a slight discomfort in my mid-back for the rest of the workout. I think I'll be fine though.
Tomorrow is an off day and Friday will be Back....

-Rob

[Themostocles]

Spot or not, moving the 110s is strong as hell. Great work Rob.

[rob_in_korea]

Spot or not, moving the 110s is strong as hell. Great work Rob.

Thanks T. They felt heavy as hell but it felt great to do them.

-Rob

[dyskee]

Thanks dyskee. Are you talking about Yun Chang? Here he is when he competed at 195 (Ignore me, I look like a goof):

http://i231.photobucket.com/albums/ee68/rob_in_korea/Yun%20Chang%20Bodybuilder/Yoon3.jpg

He tore his right (I think) pec a few years ago. Anyway now he will be stepping on stage between 220-225.

-Rob

he looks solid except for his chest, and i gather in that pic u haven't started training yet?

[rob_in_korea]

he looks solid except for his chest, and i gather in that pic u haven't started training yet?

I'll have some more photos up soon of our training from another camera. It should be mentioned that Yun Chang is also 38 years old.

I was training for a little while at that point, maybe I was around 180. Here is my training history:

1998 (18 years old): I weighed 133lbs when I joined the Army. I gained about 20lbs in 4 months.

2001 (21 years old): I had been doing some MMA training for about 6 months, ended up in Texas and did it fairly seriously for two years. I now weighed around 160.

2003 (23 years old): Right before I left the Army I started to hit the gym more frequently although I had no clue what the hell I was doing and I was still training MMA. I weighed around 170.

2003-2004 (24 years old): I came back to Korea Aug of 2003. I was training semi regularly although no more MMA because I couldn't find a decent place. Bodyweight was around 175.

2004 (Fall) (24 years old): I tore a ligament in my ankle. Didnt really get back into training until Spring of
2005. Weight was almost 180.

2005 (Spring) (almost 25 years old): Started training seriously at this point. I started back around 170 something.

2009 (almost 29 years old): I now weigh in the low 230's.

-Rob

[rob_in_korea]

Two more pics from Sunday's workout.

Yun Chang Posing:

http://i231.photobucket.com/albums/ee68/rob_in_korea/2-22-2009/DSCN0505.jpg

Yun Chang Not Posing:

http://i231.photobucket.com/albums/ee68/rob_in_korea/2-22-2009/DSCN0508.jpg

I guess none of us are photographers...lol. Next time we workout I'll make sure I get better pics.

-Rob

[Firedrake]

I think the pics got the point across . . . he's, um, massive *grin*

[rob_in_korea]

I think the pics got the point across . . . he's, um, massive *grin*

This will be the first time for him to compete at this weight class.

-Rob

[dyskee]

great u have been training for 10 years now :D i wish i keep at it :D , the dude is definately big for an asian.

[rob_in_korea]

I am sure you will keep at it dyskee.

I had an incredible Back workout today. Rep PR: T-Bar Row. Weight PRs: T-Bar Row and DEADLIFT. I finally pulled 495 today and it felt fucking great.

Back (18 sets)
T-Bar Row: 3 platesx12, 4 platesx10, 5 platesx8(PR), 5 plates+25x4(PR)
HS Row (wide parallel grip)(total weight listed): 180x15, 270x12, 270x12, 320x6
Pullups: 12, 10, 9, 8
Parallel Grip Pullups: 10
Deadlift: 245x6, 315x5, 385x3, 495x1(PR)<--no straps, belt used on last two sets
Hyperextension: 20

My current weight is about 231lbs. So I have been gaining right around a pound a week.
Tomorrow will be Shoulders....

-Rob

[Themostocles]

You rat bastard, I finally catch up to your chest and you up the back ante lol. Congrats on the PRs, and 495 is so bad ass! I can't wait till I hit it.

[LittleMan55]

Hell yeah Rob. I want to rip 495 from the floor... Just looks fun! Great work!

[On Letting Go]

Damn, Rob! Nice work on those PR's. 495 dead is a heavy fucker.

OLG

[rob_in_korea]

You rat bastard, I finally catch up to your chest and you up the back ante lol. Congrats on the PRs, and 495 is so bad ass! I can't wait till I hit it.

Thanks T. If I new that I would have lifted heavier...lol. Next week my plan is to do rack pulls again (from exactly at knee height) but this time I'll do them at the beginning of the workout. I am looking for 550+.


Hell yeah Rob. I want to rip 495 from the floor... Just looks fun! Great work!

Thanks LittleMan. I am sure you will be pulling 495 soon enough.


Damn, Rob! Nice work on those PR's. 495 dead is a heavy fucker.

OLG

Thanks OLG. Next short term goal is 515.

-Rob

[Psycho77]

Spot or not, moving the 110s is strong as hell. Great work Rob.

Shizz said it best. Nice work Rob.

[pedraza]

I am sure you will keep at it dyskee.

I had an incredible Back workout today. Rep PR: T-Bar Row. Weight PRs: T-Bar Row and DEADLIFT. I finally pulled 495 today and it felt fucking great.

Back (18 sets)
T-Bar Row: 3 platesx12, 4 platesx10, 5 platesx8(PR), 5 plates+25x4(PR)
HS Row (wide parallel grip)(total weight listed): 180x15, 270x12, 270x12, 320x6
Pullups: 12, 10, 9, 8
Parallel Grip Pullups: 10
Deadlift: 245x6, 315x5, 385x3, 495x1(PR)<--no straps, belt used on last two sets
Hyperextension: 20

My current weight is about 231lbs. So I have been gaining right around a pound a week.
Tomorrow will be Shoulders....

-Rob


awsome fucking job bro! big weights on the deads and congrats on the other PRs

[rob_in_korea]

Shizz said it best. Nice work Rob.

Thanks Psycho.


awsome fucking job bro! big weights on the deads and congrats on the other PRs

Thanks pedraza. That deadlift felt great.

-Rob

[rob_in_korea]

I had a great Shoulder workout today. Weight PRs: HS Shoulder Press, Arnold Press, Barbell Shrug and Standing DB Lateral Raise. Rep PR for Barbell Shrug.

Shoulders, Traps and Rear Delts (23 sets)
HS Shoulder Press (total weight listed): 90x15, 140x12, 180x10, 230x4(PR)
Arnold Press: 45x10, 55x5, 65x2(PR)-drop set-40x10
Standing DB Lateral Raise: 20x15, 25x12, 30x10, 50x6(PR)
Barbell Upright Row: 95x12, 95x12, 135x8
Barbell Shrug: 225x12, 315x12, 405x10(PR), 515x2(PR), 315x15
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12, 30x12

I finished up with rotator cuff work. I may move my Shoulder and Arm workouts around because my Back was fairly sore from yesterday's workout and for safety issues with shrugs it seems like a good idea.
Tomorrow may be Arms, it depends on my schedule, if not then Monday will be Arms....

-Rob

[pedraza]

I had a great Shoulder workout today. Weight PRs: HS Shoulder Press, Arnold Press, Barbell Shrug and Standing DB Lateral Raise. Rep PR for Barbell Shrug.

Shoulders, Traps and Rear Delts (23 sets)
HS Shoulder Press (total weight listed): 90x15, 140x12, 180x10, 230x4(PR)
Arnold Press: 45x10, 55x5, 65x2(PR)-drop set-40x10
Standing DB Lateral Raise: 20x15, 25x12, 30x10, 50x6(PR)
Barbell Upright Row: 95x12, 95x12, 135x8
Barbell Shrug: 225x12, 315x12, 405x10(PR), 515x2(PR), 315x15
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12, 30x12

I finished up with rotator cuff work. I may move my Shoulder and Arm workouts around because my Back was fairly sore from yesterday's workout and for safety issues with shrugs it seems like a good idea.
Tomorrow may be Arms, it depends on my schedule, if not then Monday will be Arms....

-Rob

verry nice and looking heavy bro. great job man.

[machineman]

I had a great Shoulder workout today. Weight PRs: HS Shoulder Press, Arnold Press, Barbell Shrug and Standing DB Lateral Raise. Rep PR for Barbell Shrug.

Shoulders, Traps and Rear Delts (23 sets)
HS Shoulder Press (total weight listed): 90x15, 140x12, 180x10, 230x4(PR)
Arnold Press: 45x10, 55x5, 65x2(PR)-drop set-40x10
Standing DB Lateral Raise: 20x15, 25x12, 30x10, 50x6(PR)
Barbell Upright Row: 95x12, 95x12, 135x8
Barbell Shrug: 225x12, 315x12, 405x10(PR), 515x2(PR), 315x15
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12, 30x12

I finished up with rotator cuff work. I may move my Shoulder and Arm workouts around because my Back was fairly sore from yesterday's workout and for safety issues with shrugs it seems like a good idea.
Tomorrow may be Arms, it depends on my schedule, if not then Monday will be Arms....

-Rob

nice work Rob....STRONG shrugging there, bro....515 X 2....WOW! you will be feeling that later...

[LittleMan55]

Everything about that work out was strong Rob!

[Themostocles]

Smoking some PRs again today, absolutely fabulous work lol. Some heavy arnolds there

[rob_in_korea]

verry nice and looking heavy bro. great job man.

Thanks pedraza.


nice work Rob....STRONG shrugging there, bro....515 X 2....WOW! you will be feeling that later...

Thanks machineman. My traps are sore as hell right now.


Everything about that work out was strong Rob!

Thanks LittleMan.


Smoking some PRs again today, absolutely fabulous work lol. Some heavy arnolds there

Thanks T.

I won't be able to hit Arms today so I'll be doing them tomorrow.

-Rob

[rob_in_korea]

I had a great Arm workout today. Rep PRs for: DB Curl, High Cable Curl, Hammer Curl, Straight Bar Tricep Extension, Decline CGBP and Dips. Weight PR for Dingle Arm DB Overhead Extension. Shit, I just realized I got a PR in almost every exercise.

Biceps and Forearms (10 sets)
Standing DB Curl: 40x12, 55x8, 65x6(PR)
Standing High Cable Double Bicep Curl: 50x12, 60x12, 80x12(PR)
21's(wide grip EZ): 70
Hammer Curl: 30x12, 45x10, 60x6(PR)

Triceps (10 sets)
Straight Bar Tricep Extension: 100x12, 130x12, 170x10(PR)
Decline CGBP: 135x12, 185x12, 225x10(PR)
Single Arm DB Overhead Extension: 40x4(PR)
Dips: 15(with a 45lb plate)(PR), 10(+45lb plate), 6(+45lb plate)-drop set-12

I finished up with grip work.
Tomorrow will be Legs....

-Rob

[Themostocles]

Thats just disgusting Rob lol, congrats on just fucking rocking that workout

[machineman]

damn, Rob....PR's all over the place...nice job. man.....

[rob_in_korea]

Thats just disgusting Rob lol, congrats on just fucking rocking that workout

Thanks T. I know, I am that awesome....lol.


damn, Rob....PR's all over the place...nice job. man.....

Thanks machineman.

-Rob

[ForearmFreak]

nice pr's rob...that's some volume going on over in korea..

[Firedrake]

Amazing work Rob -- those arms must really be swole!

[atrain11b]

6 PR's way to go Rob, would take me a month or more to get that many. Thats some serious arm growth coming from that. Keep it up!!

[rob_in_korea]

Thanks guys. Welcome back atrain.

I had a decent short Leg workout today. I couldn't go for my parallel squat one rep max because - yes - someone was doing bicep curls on the squat rack. So while I waited I did the HS V-Squat which I think threw off my squats. Anyway Rep PRs for HS V-Squat and Squat. Squats were once again done ATG, for HS V-Squat I go as low as I can without my lower back coming off the pad.

Legs (24 sets)
Nautilus Leg Extension: 140x12, 170x10, 200x8
HS-V Squat (total weight listed): 210x15, 230x12, 300x8(PR)
Squat: 185x6, 225x6, 275x2(not sure what happened here), 225x6, 185x12(PR)
DB SLDL: 50x20
Nautilus Prone Leg Curl: 120x12, 150x10, 180x8
I finished up with 9 sets of Calf work.

Tomorrow will be Chest....

-Rob

[Themostocles]

Still some great work Rob. You need to stop being nice about people curling in power rack lol

[machineman]

great work, Rob....X2 what Seth said about people curling in the squat rack!

[Psycho77]

Still some great work Rob. You need to stop being nice about people curling in power rack lol

x3, do what Kirk Karwoski what he said he does in, give the guy 5 minutes to finish then throw his shit off the rack.

Still, great job on nailing that arm workout. Its just tattered with PRs. About the leg workout, its still good work, but you have to admit, it would have been much cooler with heavy ass squats!

[Themostocles]

LOL, Ive never thrown anybodys stuff off. I either say something or leer at them till I make them uncomfortable enough to leave on their own lol

[rob_in_korea]

Still some great work Rob. You need to stop being nice about people curling in power rack lol

Thanks T. Well, I semi know the guy that was curling and he is cool but it did throw off my workout.


great work, Rob....X2 what Seth said about people curling in the squat rack!

Thanks machineman.


x3, do what Kirk Karwoski what he said he does in, give the guy 5 minutes to finish then throw his shit off the rack.

Still, great job on nailing that arm workout. Its just tattered with PRs. About the leg workout, its still good work, but you have to admit, it would have been much cooler with heavy ass squats!

Thanks Psycho. That's funny about throwing people's shit off the rack.


LOL, Ive never thrown anybodys stuff off. I either say something or leer at them till I make them uncomfortable enough to leave on their own lol

Maybe I'll just stand incredibly close to them, that will probably make them uncomfortable...lol.

-Rob

[Themostocles]

Maybe I'll just stand incredibly close to them, that will probably make them uncomfortable...lol.

-Rob

Or act like you passed gas...

[rob_in_korea]

Or act like you passed gas...

Now that's the best idea.

-Rob

[On Letting Go]

Good leg work Rob, especially squats.

OLG

[hardworkE]

Good stuff on the legs Rob.

[Firedrake]

. . . Maybe I'll just stand incredibly close to them, that will probably make them uncomfortable...lol.

-Rob

I did that this morning with some guy who, I swear, was taking a nap on the hack squat. Just stood there . . . RIGHT there . . . and waited.

Great work despite distractions, Rob!

[atrain11b]

Thanks for the welcome Rob, great looking leg workout, bet those calves are struggling up stairways. Looking forward to seeing what chest day brings.

[rob_in_korea]

Good leg work Rob, especially squats.

OLG

Thanks OLG.


Good stuff on the legs Rob.

Thanks E.


I did that this morning with some guy who, I swear, was taking a nap on the hack squat. Just stood there . . . RIGHT there . . . and waited.

Great work despite distractions, Rob!

Thanks drake. Good job on getting the hack squat machine back from the sleeper.


Thanks for the welcome Rob, great looking leg workout, bet those calves are struggling up stairways. Looking forward to seeing what chest day brings.

Thanks atrain. My calves are slightly sore today.

-Rob

[rob_in_korea]

I think I had the best Chest workout of my life today. Everything felt great. Weight PR: Incline BB Bench, Rep PRs: Incline BB Bench, Flat BB Bench, Incline DB Bench.

Chest (17 sets)
Incline Barbell Bench Press: 135x10, 185x8, 205x5(PR), 245x1(PR)-drop set-135x9
Flat Barbell Bench Press: 135x12, 155x12, 185x10, 225x6(PR)
Incline DB Bench Press: 65x12, 75x8, 75x8, 85x6(PR)
Cable Crossover: 50x15, 60x15, 70x12, 80x10, 50x15

I wanted to do rack pulls tomorrow - and I was actually going to do them in the beginning of the workout - but of course the gym with the rack is closed until the end of March. It's ashame because I wanted to pull 550+. I guess I'll have to wait until I get back from the US.

Usually I don't workout four days in a row but tomorrow will be Back, my buddy is leaving Korea so I have to go to a farewell party for him on Friday. He has been here for nine years so I should probably go.

-Rob

[Themostocles]

Those are some awesome PRs, especially that incline BB, WOW! Have fun at the party, and when are you going to be back in the states again?

[rob_in_korea]

Those are some awesome PRs, especially that incline BB, WOW! Have fun at the party, and when are you going to be back in the states again?

Thanks T, I was surprised as hell by the Incline BB. My wife and I will be in Philly from March 20th - March 29th and then in Palm Beach, Florida from March 29th - April 4th.

-Rob

[dyskee]

i never liked rackpulls tbh felt like i was cheating :D

[eric downey]

i never liked rackpulls tbh felt like i was cheating :D

rack pulls are like brd presses. they allow you to handle heavier weight.

[LittleMan55]

That was an awesome chest day Rob!

[Firedrake]

Wonderful chest day Rob -- those are some great PRs! Too bad you're not going to be swinging through L.A. while you're in-country.

[rob_in_korea]

i never liked rackpulls tbh felt like i was cheating :D

Rack pulls are a great way to increase your deadlift dyskee. I used to do them once a month until they decided to take the power rack from our gym. The other tiny gym still has one though.


rack pulls are like brd presses. they allow you to handle heavier weight.

x2 and thanks for stopping by eric.


That was an awesome chest day Rob!

Thanks LittleMan.


Wonderful chest day Rob -- those are some great PRs! Too bad you're not going to be swinging through L.A. while you're in-country.

Thanks drake. If I had more time I would stay in the US for a month traveling around.

-Rob

[LETHAL]

man you had a great chest workout there my man. keep on lifting big man as i know that you are putting on some very good size.

[rob_in_korea]

Thanks Lethal and welcome back.

I had an outstanding Back workout today. Rep PRs: DB Row, Pullups. Weight PR for Barbeall Row.

Back (18 sets)
DB Row: 80x12, 90x10, 120x8(PR), 120x8
Overhand Grip Barbell Row: 185x15, 225x12, 275x8, 275x8, 345x2(PR)-drop set-135x20
Pullups (all sets done with a 10lb plate hanging): 15(PR), 12, 10, 8, 8
Deadlift*: 225x12, 295x10, 335x8, 385x4<--last two sets done with straps.

*I think the bar weighed 45lbs but it may have been 50lbs or more because it was different from all the other olympic bars. It was longer and slightly thicker but not like a thick bar. If it did weigh more than the last three sets would be Rep PRs.

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

-Rob

[Themostocles]

Great job on the pullups, those are impressive at your body weight. Great job on the PRs as usual

[Thrawn]

Outstanding work, Rob! Heavy ass barbell rows...my god!

[rob_in_korea]

Great job on the pullups, those are impressive at your body weight. Great job on the PRs as usual

Thanks T.


Outstanding work, Rob! Heavy ass barbell rows...my god!

Thanks Thrawn. I was surprised with the BB Row because I wasn't planning on going heavy.

-Rob

[Psycho77]

Thanks Lethal and welcome back.

I had an outstanding Back workout today. Rep PRs: DB Row, Pullups. Weight PR for Barbeall Row.

Back (18 sets)
DB Row: 80x12, 90x10, 120x8(PR), 120x8
Overhand Grip Barbell Row: 185x15, 225x12, 275x8, 275x8, 345x2(PR)-drop set-135x20
Pullups (all sets done with a 10lb plate hanging): 15(PR), 12, 10, 8, 8
Deadlift*: 225x12, 295x10, 335x8, 385x4<--last two sets done with straps.

*I think the bar weighed 45lbs but it may have been 50lbs or more because it was different from all the other olympic bars. It was longer and slightly thicker but not like a thick bar. If it did weigh more than the last three sets would be Rep PRs.

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

-Rob


great job Rob.

[rob_in_korea]

great job Rob.

Thanks Psycho. My whole back is becoming more sore by the hour.

-Rob

[machineman]

Thanks Lethal and welcome back.

I had an outstanding Back workout today. Rep PRs: DB Row, Pullups. Weight PR for Barbeall Row.

Back (18 sets)
DB Row: 80x12, 90x10, 120x8(PR), 120x8
Overhand Grip Barbell Row: 185x15, 225x12, 275x8, 275x8, 345x2(PR)-drop set-135x20
Pullups (all sets done with a 10lb plate hanging): 15(PR), 12, 10, 8, 8
Deadlift*: 225x12, 295x10, 335x8, 385x4<--last two sets done with straps.

*I think the bar weighed 45lbs but it may have been 50lbs or more because it was different from all the other olympic bars. It was longer and slightly thicker but not like a thick bar. If it did weigh more than the last three sets would be Rep PRs.

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

-Rob

great job, Rob......

[atrain11b]

Great looking back day, congrats on more PRs, that workout is looking great! Bet we will see you Pull Up a 25lb plate in the very near future!

[Thrawn]

Bet we will see you Pull Up a 25lb plate in the very near future!

I am pretty certain that is this is well within his capabilities already =) The man is a machine.

[rob_in_korea]

great job, Rob......

Thanks machineman.


Great looking back day, congrats on more PRs, that workout is looking great! Bet we will see you Pull Up a 25lb plate in the very near future!

Thanks atrain. I have done a few reps with a 35lb plate before but because of bicep tendon pain I have just been doing regular pullups for a while.


I am pretty certain that is this is well within his capabilities already =) The man is a machine.

Thanks Thrawn.

-Rob

[rob_in_korea]

I had an incredible Shoulder workout today. I hit a PR for every exercise. Weight PRs: DB Overhead Press(parallel grip), EZ Curl Bar Front Raise. Rep PRs: Standing Barbell Overhead Press, DB Overhead Press(parallel grip), DB Lateral Raise, EZ Curl Bar Front Raise, DB Shrug and Cable Rear Delt Flye.

Shoulders, Traps and Rear Delts (23 sets)
Standing Barbell Overhead Press: 95x12, 135x4, 135x6, 95x19(PR)<--third set was a push press.
Seated DB Parallel Grip Overhead Press: 50x12, 60x10(PR), 75x4(PR)
Standing DB Lateral Raise: 20x15, 35x15(PR), 45x8, 50x6-drop set-20x10
EZ Curl Bar Front Raise: 40x18(PR), 50x12, 70x7(PR)
DB Shrug: 100x12, 120x12, 120x12, 120x12, 120x40(PR)<--first four sets done super slow, last set was done a bit fast
Standing Cable Rear Delt Flye: 30x15, 40x12, 40x12, 30x25(PR)

I finished up with rotator cuff work. Tomorrow may be Arms it depends on my schedule once again.

-Rob

[Thrawn]

Hell yeah! PR's all around! Outstanding, Rob, huge congrats!
A relentless bitchslapping of the logbook right there. Way to dominate the weights!

[eric downey]

I had an incredible Shoulder workout today. I hit a PR for every exercise. Weight PRs: DB Overhead Press(parallel grip), EZ Curl Bar Front Raise. Rep PRs: Standing Barbell Overhead Press, DB Overhead Press(parallel grip), DB Lateral Raise, EZ Curl Bar Front Raise, DB Shrug and Cable Rear Delt Flye.

Shoulders, Traps and Rear Delts (23 sets)
Standing Barbell Overhead Press: 95x12, 135x4, 135x6, 95x19(PR)<--third set was a push press.
Seated DB Parallel Grip Overhead Press: 50x12, 60x10(PR), 75x4(PR)
Standing DB Lateral Raise: 20x15, 35x15(PR), 45x8, 50x6-drop set-20x10
EZ Curl Bar Front Raise: 40x18(PR), 50x12, 70x7(PR)
DB Shrug: 100x12, 120x12, 120x12, 120x12, 120x40(PR)<--first four sets done super slow, last set was done a bit fast
Standing Cable Rear Delt Flye: 30x15, 40x12, 40x12, 30x25(PR)

I finished up with rotator cuff work. Tomorrow may be Arms it depends on my schedule once again.

-Rob

THATS ALOT OF VOLUME. YOUR GONNA HAVE BOLDERS UP THERE

[Themostocles]

Freak!

[atrain11b]

Freak!


Well said. Insane workout, great job Rob!

[rob_in_korea]

Thanks for the support guys.

I managed to get to the gym and I had a great Arm workout. Rep PRs: EZ Curl, CGBP and Dips. Weight PRs: EZ Curl, Concentration Curl and Rope Puldown.

Biceps and Forearms (11 sets)
Standing EZ Curl (wide grip): 70x15, 90x15(PR), 100x10, 120x7(PR)-drop set(ds)-50x20
DB Concentration Curl: 25x12, 30x12, 40x8(PR)
Cable EZ Curl (narrow grip): 80x18
Reverse Grip Cable EZ Curl: 60x15, 80x15, 110x10<--probably a PR

Triceps (11 sets)
Rope Pulldown: 100x15, 120x12, 160x8(PR)
Flat Close Grip Bench Press: 185x12, 225x10, 225x10, 245x6(PR)-ds-135x20
French Curl (EZ Curl Bar): 60x30
Dips: 7(BW=232+70lbs)(PR), 5(BW+70), 10(BW+45)-ds-10(BW)

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

-Rob

[eric downey]

Good Work Bro

[Psycho77]

I had an incredible Shoulder workout today. I hit a PR for every exercise. Weight PRs: DB Overhead Press(parallel grip), EZ Curl Bar Front Raise. Rep PRs: Standing Barbell Overhead Press, DB Overhead Press(parallel grip), DB Lateral Raise, EZ Curl Bar Front Raise, DB Shrug and Cable Rear Delt Flye.

Shoulders, Traps and Rear Delts (23 sets)
Standing Barbell Overhead Press: 95x12, 135x4, 135x6, 95x19(PR)<--third set was a push press.
Seated DB Parallel Grip Overhead Press: 50x12, 60x10(PR), 75x4(PR)
Standing DB Lateral Raise: 20x15, 35x15(PR), 45x8, 50x6-drop set-20x10
EZ Curl Bar Front Raise: 40x18(PR), 50x12, 70x7(PR)
DB Shrug: 100x12, 120x12, 120x12, 120x12, 120x40(PR)<--first four sets done super slow, last set was done a bit fast
Standing Cable Rear Delt Flye: 30x15, 40x12, 40x12, 30x25(PR)

I finished up with rotator cuff work. Tomorrow may be Arms it depends on my schedule once again.

-Rob


Thanks for the support guys.

I managed to get to the gym and I had a great Arm workout. Rep PRs: EZ Curl, CGBP and Dips. Weight PRs: EZ Curl, Concentration Curl and Rope Puldown.

Biceps and Forearms (11 sets)
Standing EZ Curl (wide grip): 70x15, 90x15(PR), 100x10, 120x7(PR)-drop set(ds)-50x20
DB Concentration Curl: 25x12, 30x12, 40x8(PR)
Cable EZ Curl (narrow grip): 80x18
Reverse Grip Cable EZ Curl: 60x15, 80x15, 110x10<--probably a PR

Triceps (11 sets)
Rope Pulldown: 100x15, 120x12, 160x8(PR)
Flat Close Grip Bench Press: 185x12, 225x10, 225x10, 245x6(PR)-ds-135x20
French Curl (EZ Curl Bar): 60x30
Dips: 7(BW=232+70lbs)(PR), 5(BW+70), 10(BW+45)-ds-10(BW)

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

-Rob


SUPER FREAK!!

Damn Rob, its just littered with PRs. Great work bro.

[machineman]

way to go Rob......enjoy your day off....you need it!!

[rob_in_korea]

Good Work Bro

Thanks Eric.


SUPER FREAK!!

Damn Rob, its just littered with PRs. Great work bro.

Thanks Psycho.


way to go Rob......enjoy your day off....you need it!!

Thanks machineman. I plan on destroying my Legs on Tuesday.

-Rob

[Themostocles]

Those delts are getting strong bro, and thoe are some hellacious PRs.

[J Wong]

Some damn good workouts man.

[Thrawn]

Outstanding work, Rob!

[rob_in_korea]

Thanks guys.

I had an outstanding Leg workout today. I was actually going to do more leg presses but ran out of time. Weight PRs: Squat, HS V-Squat (two weight PR's actually), Rep PR: Squat. The 315 squat was not ATG it was just below parallel. All other squats ATG.

Legs (25 sets)
Nautilus Leg Extension: 125x15, 155x15, 200x10
Squat: 185x6, 225x6, 315x1(PR), 225x8, 185x10, 135x18(PR)
HS V-Squat (total weight listed): 250x10, 340x8, 390x6(PR), 410x4(PR)-drop set-250x6
DB SLDL: 45x12, 45x12, 45x12<---done slowly
Nautilus Prone Leg Curl: 100x15, 120x12, 140x10<--sets done back to back
I finished off with 6 sets of Calf work.

Tomorrow will be Chest....

-Rob

[Thrawn]

Good luck walking around after that, Rob! You deserve every little bit of pain here! WELL done.

[On Letting Go]

Nice, Rob. Keep puttin in the work.

[rob_in_korea]

Good luck walking around after that, Rob! You deserve every little bit of pain here! WELL done.

Thanks Thrawn. I really wanted to destroy my legs and I think I got the job done.


Nice, Rob. Keep puttin in the work.

Thanks OLG, that's the plan.

-Rob

[Themostocles]

That is some awesome squatting and PRs Rob. I really wish I had one of those Vsquats!

[hardworkE]

Awesome leg work, congrats on the 315

[diesel1976]

Congrats on the big squat Rob

[rob_in_korea]

That is some awesome squatting and PRs Rob. I really wish I had one of those Vsquats!

Thanks T. That V-Squat machine is cool, it's like a cross between a hack squat and squat.


Awesome leg work, congrats on the 315

Thanks E.


Congrats on the big squat Rob

Thanks diesel.

-Rob

[rob_in_korea]

I had a great Chest workout today. Weight PR: Incline DB Bench. Rep PRs: Incline DB Bench, Flat DB Bench.

Chest (17 sets)
Incline DB Bench Press: 60x10, 70x8, 80x6, 90x4(PR), 75x14(PR)
Flat DB Bench Press-superset(ss)-Flat DB Flye: 75x10-ss-30x10, 85x8-ss-30x10, 95x6-ss-30x10, 70x23(PR)-ss-30x10
Incline Barbell Bench Press: 135x12, 185x6, 135x12
Decline Barbell Bench Press: 155x15

I finished up with 20 mins of low intensity cardio. M-Stak has me hungrier than ever, I am sitting around all day thinking about food.

Tomorrow will be Back...

-Rob

[DEADn]

the title intrigued me as I wrote an essay with one. I called it 'My Journey to Maximum' Probably a good title for my training log. I posted it on my blog. See what you guys think. I just tell how I got into training and how I have progressed. It is just a basic essay. Nothing in great detail.

[ForearmFreak]

oooo mstack...they should just advertise as NEW PR'S and BIG APPETITE

[Psycho77]

Solid chest workout Rob.

[rob_in_korea]

the title intrigued me as I wrote an essay with one. I called it 'My Journey to Maximum' Probably a good title for my training log. I posted it on my blog. See what you guys think. I just tell how I got into training and how I have progressed. It is just a basic essay. Nothing in great detail.

Thanks for stopping by Deadn. I'll check out your blog tomorrow, it's almost midnight here so I should get some sleep.


oooo mstack...they should just advertise as NEW PR'S and BIG APPETITE

I agree with that ForearmFreak.


Solid chest workout Rob.

Thanks Psycho.

-Rob

[Thrawn]

Excellent work, big man! Killing them pecs!

[rob_in_korea]

Excellent work, big man! Killing them pecs!

Thanks Thrawn.

-Rob

[Firedrake]

Great chest work! I'm envious!

[Lethal_Banana]

Man, you are still hitting it as hard as ever!

Yeah, I never got those people who said mstak didnt work for them or that they didnt feel hungry when on it, or gain any weight. Heh. It did wonders for me when I tried it.

I take it you're still in Korea? How's the situation there now work-wise?

Cheers,
LB

[Themostocles]

Awesome chest work, and I love the Mstak. After seeing what test explosion did for you, I can't wait to try it

[rob_in_korea]

Great chest work! I'm envious!

Thanks drake.


Man, you are still hitting it as hard as ever!

Yeah, I never got those people who said mstak didnt work for them or that they didnt feel hungry when on it, or gain any weight. Heh. It did wonders for me when I tried it.

I take it you're still in Korea? How's the situation there now work-wise?

Cheers,
LB

Welcome back LB. M Stak makes me crazy hungry, for example I had a decent lunch today probably around 800 calories, I was STARVING in less than an hour. I am still in Korea at my same job as a defense contractor. My wife and I are starting a consulting company and I plan on opening my own gym here in Korea early next year.


Awesome chest work, and I love the Mstak. After seeing what test explosion did for you, I can't wait to try it

Thanks T. The test explosion stack is fucking awesome.

-Rob

[rob_in_korea]

I had an awesome Back workout today. My legs were still sore from the other day but everything went well. Rep PRs: Pullups, Barbell Row and Hyperextensions. I almost vomited during the first superset. Fun times.

Back (19 sets)
Pullups-superset(ss)-DB Row: 20(PR)-ss-80x10, 15-ss-80x10, 12-ss-80x10, 10-ss-80x10, 8-ss-80x10.
Overhand Grip Barbell Row: 185x12, 225x10, 315x6, 185x22(PR)
Deadlift: 275x6, 315x5, 365x3, 425x2<---all done without straps
Hyperextensions: 25(PR)

I had an incredible pump from this workout. Tomorrow is an off day and Saturday will be Shoulders....

-Rob

[Themostocles]

Almost vomited? Maybe someone should have tried alittle harder lol...

[Thrawn]

Almost vomited? Maybe someone should have tried alittle harder lol...

x2! LOL =)
Just joshing ofcourse! Bigtime workout, Rob!! Going through the doors sideways soon with that kind of work!

[eric downey]

I had a great Chest workout today. Weight PR: Incline DB Bench. Rep PRs: Incline DB Bench, Flat DB Bench.

Chest (17 sets)
Incline DB Bench Press: 60x10, 70x8, 80x6, 90x4(PR), 75x14(PR)
Flat DB Bench Press-superset(ss)-Flat DB Flye: 75x10-ss-30x10, 85x8-ss-30x10, 95x6-ss-30x10, 70x23(PR)-ss-30x10
Incline Barbell Bench Press: 135x12, 185x6, 135x12
Decline Barbell Bench Press: 155x15

I finished up with 20 mins of low intensity cardio. M-Stak has me hungrier than ever, I am sitting around all day thinking about food.

Tomorrow will be Back...

-Rob

thats some good volume bro

[rob_in_korea]

Almost vomited? Maybe someone should have tried alittle harder lol...

I know, I am such a loser....lol.


x2! LOL =)
Just joshing ofcourse! Bigtime workout, Rob!! Going through the doors sideways soon with that kind of work!

Thanks Thrawn.


thats some good volume bro

Thanks for the support Eric.

-Rob

[LETHAL]

I had an awesome Back workout today. My legs were still sore from the other day but everything went well. Rep PRs: Pullups, Barbell Row and Hyperextensions. I almost vomited during the first superset. Fun times.

Back (19 sets)
Pullups-superset(ss)-DB Row: 20(PR)-ss-80x10, 15-ss-80x10, 12-ss-80x10, 10-ss-80x10, 8-ss-80x10.
Overhand Grip Barbell Row: 185x12, 225x10, 315x6, 185x22(PR)
Deadlift: 275x6, 315x5, 365x3, 425x2<---all done without straps
Hyperextensions: 25(PR)

I had an incredible pump from this workout. Tomorrow is an off day and Saturday will be Shoulders....

-Rob

man i have never seen some vomit working out, but i was almost a victim myself recently. way to hold it down man, LOL, excellent workout man and you are not playin around with the Deads. my back has been feeling good enough to do deads again and man i look forward to getting back to those numbers again. i was able to do 245 for like 8reps. motivated man when i see great workout like this.

[Firedrake]

Amazing back workout, Rob! I have back tomorrow, and now I'm really looking forward to it!

[rob_in_korea]

man i have never seen some vomit working out, but i was almost a victim myself recently. way to hold it down man, LOL, excellent workout man and you are not playin around with the Deads. my back has been feeling good enough to do deads again and man i look forward to getting back to those numbers again. i was able to do 245 for like 8reps. motivated man when i see great workout like this.

Thanks Lethal. I have almost vomited during some Leg workouts but I always manage to keep it down. It's good to hear that you are able to do Deads again.


Amazing back workout, Rob! I have back tomorrow, and now I'm really looking forward to it!

Thanks drake, I am sure your Back work out will be more intense.

-Rob

[atrain11b]

Great looking Deads Rob, pulling some good weight! Oh, and congrats on those PR's.

[rob_in_korea]

Thanks atrain.

I had a great Shoulder workout yesterday. Weight PR for seated DB Overhead Press and Rep PR for EZ Curl Bar Upright Row.

Shoulders, Traps and Rear Delts (24 sets)
Seated DB Overhead Press: 50x12, 60x10, 70x8, 80x4(PR), 50x20
Standing DB Lateral Raise-superset(ss)-EZ Curl Bar Front Raise: 25x12-ss-40x10, 25x12-ss-40x10, 40x8-ss-40x10, 40x8-ss-40x10
EZ Curl Bar Upright Row (narrow grip): 70x22(PR)
DB Shrug-ss-DB Haney Shrug (like a behind the back upright row): 120x12-ss-30x8, 120x12-ss-30x8, 120x12-ss-30x8<--all normal DB Shrugs done incredibly slow
Smith Machine Haney Shrug:105x15<--assuming bar weight of 15lbs
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12

I finished up with some rotator cuff work. I really liked those Haney shrugs, this is the way we did them:
http://www.t-nation.com/free_online_article/sports_body_training_performance/hss100_back_specialization

It's down around the middle of the page.
I'll be hitting Arms in about an hour or so.

-Rob

[rob_in_korea]

I had a solid Arm workout today. I thought my biceps were going to explode during the superset. Weight PR: Spider Curls, Rep PRs: DB Concentration Curl, Rope Pulldown and Dips.

Biceps (13 sets)
Standing DB Curl-superset(ss)-Standing EZ Curl(narrow grip): 40x12-ss-60x10, 50x8-ss-60x10, 35x10-ss-60x8
Spider Curl (using preacher bench-wide grip ez curl): 60x10, 70x8, 80x5(PR)
DB Concentration Curl: 20x20(PR)
DB Hammer Curl: 35x10, 40x8, 25x12

Triceps (13 sets)
French Curl-ss-DB Kickback: 60x12-ss-25x10, 70x12-ss-25x10, 90x10-ss-25x10
Decline CGBP: 135x15, 155x15, 185x15
Rope Pulldown: 100x22(PR)
Dips: 25(with a 25lb plate hanging)(PR), 15(+25lb plate), 20

I finished up with wrist curls and grip work.

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

-Rob

[machineman]

great work as usual, Rob....LOTS of PR's!

[Psycho77]

Very nice workouts Rob.

Grats on keeping down the food. Such a waste to see quality food at the bottom of a trash can. But sometimes, it just can't be helped.

[diesel1976]

Real solid workouts Rob. I love the haney shrugs. They are awesome. Tearing it up with consistency.

[rob_in_korea]

great work as usual, Rob....LOTS of PR's!

Thanks machineman.


Very nice workouts Rob.

Grats on keeping down the food. Such a waste to see quality food at the bottom of a trash can. But sometimes, it just can't be helped.

Thanks Psycho.


Real solid workouts Rob. I love the haney shrugs. They are awesome. Tearing it up with consistency.

Thanks diesel. I'll definitely be making the Haney shrugs a regular part of my routine.

-Rob

[Vaze_06]

was wondering if sushi helped in becoming a freak... u do have some good numbers and great work out...

*cough cough, whisper* Screw Sushi!!! Viva Chicken, Beef and Steak! La revolution, la revolution!!



Thanks atrain.

I had a great Shoulder workout yesterday. Weight PR for seated DB Overhead Press and Rep PR for EZ Curl Bar Upright Row.

Shoulders, Traps and Rear Delts (24 sets)
Seated DB Overhead Press: 50x12, 60x10, 70x8, 80x4(PR), 50x20
Standing DB Lateral Raise-superset(ss)-EZ Curl Bar Front Raise: 25x12-ss-40x10, 25x12-ss-40x10, 40x8-ss-40x10, 40x8-ss-40x10
EZ Curl Bar Upright Row (narrow grip): 70x22(PR)
DB Shrug-ss-DB Haney Shrug (like a behind the back upright row): 120x12-ss-30x8, 120x12-ss-30x8, 120x12-ss-30x8<--all normal DB Shrugs done incredibly slow
Smith Machine Haney Shrug:105x15<--assuming bar weight of 15lbs
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12

I finished up with some rotator cuff work. I really liked those Haney shrugs, this is the way we did them:
http://www.t-nation.com/free_online_article/sports_body_training_performance/hss100_back_specialization

It's down around the middle of the page.
I'll be hitting Arms in about an hour or so.

-Rob

Fat Man Pull-Ups... lol love the name!
nice session, me like

[ForearmFreak]

nice supersets and great job hitting the pr's!!

[ForearmFreak]

nice supersets and great job hitting the pr's!!

[Lethal_Banana]

Awesome supersets there man! I didn't expect anything less from you either ;)

Glad to hear you're still doing well over there in Korea, and good luck with that gym of yours next year :D

Cheers,
LB

[atrain11b]

Great workouts in the books Rob, congrats on those PR's. Looked into those Haney shrugs, going to try to incorporate them into tonight's workout.

[Thrawn]

You aint kidding around, bro. Awesome couple of workouts!

[Firedrake]

. . .so: how are the arms feeling today? That was a heavy volume!

[rob_in_korea]

was wondering if sushi helped in becoming a freak... u do have some good numbers and great work out...

*cough cough, whisper* Screw Sushi!!! Viva Chicken, Beef and Steak! La revolution, la revolution!!

Fat Man Pull-Ups... lol love the name!
nice session, me like

Thanks for stopping by Vaze. I don't discriminate, I love all food.


nice supersets and great job hitting the pr's!!

Thanks ForearmFreak.


Awesome supersets there man! I didn't expect anything less from you either ;)

Glad to hear you're still doing well over there in Korea, and good luck with that gym of yours next year :D

Cheers,
LB

Thanks LB. I can't wait to get the gym up and running.


Great workouts in the books Rob, congrats on those PR's. Looked into those Haney shrugs, going to try to incorporate them into tonight's workout.

Thanks atrain. I recommend doing them on a smith machine first to get a feel for the movement.


You aint kidding around, bro. Awesome couple of workouts!

Thanks Thrawn.


. . .so: how are the arms feeling today? That was a heavy volume!

Thanks drake. My arms were sore as hell.

I'll be hitting Legs in a few hours.

-Rob

[LETHAL]

I had a solid Arm workout today. I thought my biceps were going to explode during the superset. Weight PR: Spider Curls, Rep PRs: DB Concentration Curl, Rope Pulldown and Dips.

Biceps (13 sets)
Standing DB Curl-superset(ss)-Standing EZ Curl(narrow grip): 40x12-ss-60x10, 50x8-ss-60x10, 35x10-ss-60x8
Spider Curl (using preacher bench-wide grip ez curl): 60x10, 70x8, 80x5(PR)
DB Concentration Curl: 20x20(PR)
DB Hammer Curl: 35x10, 40x8, 25x12

Triceps (13 sets)
French Curl-ss-DB Kickback: 60x12-ss-25x10, 70x12-ss-25x10, 90x10-ss-25x10
Decline CGBP: 135x15, 155x15, 185x15
Rope Pulldown: 100x22(PR)
Dips: 25(with a 25lb plate hanging)(PR), 15(+25lb plate), 20

I finished up with wrist curls and grip work.

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

-Rob

awesome looking workout man. i can imagine that your arms felt a great pump. keep at it my man.

[rob_in_korea]

Thanks Lethal.

I had an awesome Leg workout today. Rep PRs: Squat, HS Iso-Lateral Leg Press and Nautilus Leg extension.

Legs (25 sets)
ATG Squat: 185x10, 225x8, 255x5, 275x3(PR), 185x10
HS Iso-Lateral Leg Press (weight/reps per leg): 155x20, 200x20, 245x15(PR), 345x7(PR)
DB Lunge-superset(ss)-DB SLDL: 35x6-ss-35x12, 35x6-ss-35x12, 35x6-ss-35x12, 35x6-ss-35x12
Nautilus Leg Extension: 155x20(PR)
Nautilus Seated Leg Curl: 110x20
I finished up with 6 sets of Calf work.

My legs were ridiculously pumped, it felt great.

Today concluded my 9 week Test Explosion stack. My final weight is 234lbs which is a gain of 9lbs with very little to no visible fat gain. I think just about every workout for the last 9 weeks (45 workouts) had at least one PR. The stack is truly phenomenal, if I was a little older I would do it twice a year but for now I'll stick to once a year.

If anyone is concerned about safety of taking too many supplements (probably no one here but maybe someone you know), I had my yearly physical two weeks ago. This includes, full blood work, hormone levels and cancer markers. Everything came back fine. I know everyone's body is different but in case anyone was wondering.

My year round supplements are Pak, Pump, EAA Nitro, Torrent, Omega and Flex.

Tomorrow will be Chest.

-Rob

[LittleMan55]

Sick leg day Rob!

[Lethal_Banana]

Awesome leg work Rob :D

And thanks for the info on your test stack and supps.

I am currently taking Pak, Omega and Pump and I find Omega brilliant. Will most likely switch Pump for Storm and/or Shock.

I won't be trying Test for a while I think, but M-Stak will be included in some months as I want to concentrate on fat loss this year.

Cheers,
LB

[rob_in_korea]

Sick leg day Rob!

Thanks LittleMan.


Awesome leg work Rob :D

And thanks for the info on your test stack and supps.

I am currently taking Pak, Omega and Pump and I find Omega brilliant. Will most likely switch Pump for Storm and/or Shock.

I won't be trying Test for a while I think, but M-Stak will be included in some months as I want to concentrate on fat loss this year.

Cheers,
LB

Thanks LB. M-Stak will make you hungry as hell so you'll gain weight but fat gain will be minimum.

-Rob

[Lethal_Banana]

Thanks LittleMan.



Thanks LB. M-Stak will make you hungry as hell so you'll gain weight but fat gain will be minimum.

-Rob

Yup, that's true. I took the old M-Stak in 2007 and had great results. Where's your next workout huh? HUH?!

Cheers,
LB

[rob_in_korea]

My workout is right here LB.

I had an incredible Chest workout today. A few weeks back when I tested my one rep max for Flat Barbell Bench and it was 275. Well today I knocked it out for 3.5 reps and had a slight spot on the last 1.5 reps. Rep PRs: Flat Barbell Bench, Incline DB Flye, Decline DB Flye.

Chest (16 sets)
Flat Barbell Bench Press: 135x5, 185x5, 225x5, 275x5(PR)*, 135x20
Incline DB Bench Press: 60x12, 70x10, 70x10, 70x10, 80x6
Incline DB Flye: 30x12, 40x12, 50x12(PR)
Decline DB Flye: 40x12, 55x10(PR), 55x10
*slight spot used on rep 4, more of a spot used on rep 5
I finished up with some Ab work.

By the way, I could barely walk today because my Legs were so damn sore.
Tomorrow will be Back.....

-Rob

[machineman]

My workout is right here LB.

I had an incredible Chest workout today. A few weeks back when I tested my one rep max for Flat Barbell Bench and it was 275. Well today I knocked it out for 3.5 reps and had a slight spot on the last 1.5 reps. Rep PRs: Flat Barbell Bench, Incline DB Flye, Decline DB Flye.

Chest (16 sets)
Flat Barbell Bench Press: 135x5, 185x5, 225x5, 275x5(PR)*, 135x20
Incline DB Bench Press: 60x12, 70x10, 70x10, 70x10, 80x6
Incline DB Flye: 30x12, 40x12, 50x12(PR)
Decline DB Flye: 40x12, 55x10(PR), 55x10
*slight spot used on rep 4, more of a spot used on rep 5
I finished up with some Ab work.

By the way, I could barely walk today because my Legs were so damn sore.
Tomorrow will be Back.....

-Rob

great job, Rob....I know the leg feeling well....mine or so sore from Monday, it hurts to do anything the involves moving! Fun times ahead with deads at 4pm this afternoon....

[dyskee]

nice pr bro

[Lethal_Banana]

Good work there dude :D And those flyes rock!

Cheers,
LB

[Thrawn]

Outstanding work, Rob!! You gave your legs and pecs one hell of a beating! Like the idea of doing decline db flyes. Think i might give them a try too.
Keep adding plates, big man!

[rob_in_korea]

Thanks for the support guys.

Today was my last workout before I head to the US tomorrow and it went great. Rep PRs: Pullups, DB Row and HS Row.

Back (18 sets)
Pullups: 22(PR), 15, 10, 8<--sets done almost back to back
DB Row: 80x10, 120x8(PR), 120x6, 120x6
HS Row (wide parallel grip-total weight listed): 210x12, 210x12, 300x8, 320x6(PR)
HS Row (close parallel grip): 210x20
Deadlift: 225x10, 295x8, 335x8, 385x4<---wore straps on last two sets
Hyperextension: 12

Tomorrow my wife and I leave here around noon and stop in Tokyo. Then from Tokyo to Chicago (11+ hour flight-not fun), finally from Chicago to Philly. Total travel time from take off in Korea to touchdown in Philly is 23 hours.

I most likely will not workout in Philly, so that will be about 9 days off. In Florida I think I'll be able to squeeze three workouts in.

-Rob

[machineman]

Thanks for the support guys.

Today was my last workout before I head to the US tomorrow and it went great. Rep PRs: Pullups, DB Row and HS Row.

Back (18 sets)
Pullups: 22(PR), 15, 10, 8<--sets done almost back to back
DB Row: 80x10, 120x8(PR), 120x6, 120x6
HS Row (wide parallel grip-total weight listed): 210x12, 210x12, 300x8, 320x6(PR)
HS Row (close parallel grip): 210x20
Deadlift: 225x10, 295x8, 335x8, 385x4<---wore straps on last two sets
Hyperextension: 12

Tomorrow my wife and I leave here around noon and stop in Tokyo. Then from Tokyo to Chicago (11+ hour flight-not fun), finally from Chicago to Philly. Total travel time from take off in Korea to touchdown in Philly is 23 hours.

I most likely will not workout in Philly, so that will be about 9 days off. In Florida I think I'll be able to squeeze three workouts in.

-Rob

great job, bro.....holla on your way past Toledo from Chicago!! hope you and the mrs have a great time back in the states...looking forward to seeing you get back to the grind....enjoy your time off....

[Thrawn]

great job, bro.....holla on your way past Toledo from Chicago!! hope you and the mrs have a great time back in the states...looking forward to seeing you get back to the grind....enjoy your time off....

X2!! The little layoff will get you rested up and hungry, brother!

[rob_in_korea]

great job, bro.....holla on your way past Toledo from Chicago!! hope you and the mrs have a great time back in the states...looking forward to seeing you get back to the grind....enjoy your time off....

Thanks machineman. I hope the hotel gym in Florida is semi-decent.


X2!! The little layoff will get you rested up and hungry, brother!

Thanks Thrawn, that is true.

-Rob

[rob_in_korea]

As I said I'll be in Philly for a little over a week and Palm Beach for a week. Interestingly, the vacation part of the trip is in Philly and our consultant certification training is in Florida.

I haven't been back to the US in a little over four years. While I am in Philly you can bet that I'll be enjoying some chessesteaks, tastykakes and other assorted food items. I should be able to squeeze in some workouts in Florida after 9pm.

When I get back I'll give myself a couple of days to get over jet lag and my first week back to my normal routine will be pretty easy. The following week one of my major goals is to do some heavy ass rack pulls and this time I'll do them at the beginning of my Back workout. I intend on pulling at least 550lbs.

Around May 1st I'll begin a mini cut. I will be careful due to the fact that I am a hard gainer, I don't want all the mass I have put on to go away too quickly. I'll most likely cut out Torrent and Pump at some point to get rid of creatine. I figure when I start the cut I'll be between 235-240lbs. I don't want to go below 220.

After the Test Explosion stack here are some of my bests off the top of my head:
ATG Squat: 295x2
Just below parallel Squat: 315x1
Deadlift: 495x1
Rackpull (bar at knee height): 500x2
Flat Barbell Bench: 275x3.5
Incline Barbell Bench: 245x1
Barbell Shrug: 495x2
Barbell Row: 335x2

Here are some cold measurements (inches) taken the other day:
Height: 6'
Weight: 234lbs
Legs: 27.75
Calfs: 17.5
Arms (not flexed): 15.5
Arms (flexed): 17
Forearms: 13
Chest: 47
Waist: 38<--I ain't scared
Hips: 44<--too many squats

I don't know how often I'll be able to check things on here but I'll be back in Korea April 5th.
Stay strong......
-Rob

[Lethal_Banana]

Good luck and have fun in the States man, I'm sure you'll learn a lot :)

We will be here when you get back to the land of Kimchi and Taekwondo :)

Cheers,
LB

[hardworkE]

Rob, good last couple of workouts. Have fun in the states, especially in Philly! Definitely head down to passayunk ave for a cheesesteak. Take it easy man

[rob_in_korea]

Good luck and have fun in the States man, I'm sure you'll learn a lot :)

We will be here when you get back to the land of Kimchi and Taekwondo :)

Cheers,
LB

Thanks LB.


Rob, good last couple of workouts. Have fun in the states, especially in Philly! Definitely head down to passayunk ave for a cheesesteak. Take it easy man

Thanks E. I will try my best to head to Geno's or Pat's, if I don't make it there I know some other places in the Northeast that don't make a bad cheesesteak.

I have to get my ass to the airport now.
Have fun everyone.

-Rob

[Firedrake]

Have fun on your vacation Rob! Have a cheesesteak for me!

[FourThirty]

Rob - Have a great visit! Enjoy that Philly cheesesteak!

FT

[B Con]

Enjoy everything Rob. Looks like that explosion stack did you good. Great work and its the results of your hardwork and dedication paying off.

[ForearmFreak]

Have a great time and don't forget to got to Pat's...they are so delicious!!

[rob_in_korea]

Rob - Have a great visit! Enjoy that Philly cheesesteak!

FT

Thanks FT.


Have fun on your vacation Rob! Have a cheesesteak for me!

Thanks drake. I'll eat one or two for everyone...lol.


Enjoy everything Rob. Looks like that explosion stack did you good. Great work and its the results of your hardwork and dedication paying off.

Thanks B. That stack is amazing, I highly recommend it.


Have a great time and don't forget to got to Pat's...they are so delicious!!

Thanks ForearmFreak.

I arrived in a Philly a few days ago. The flights had no problems which is always good. I forgot how great the food is in Philly, I am being very lax with my diet this week.
Sorry I don't have time to check up on everyone's journeys right now.
Lift big....

-Rob

[LETHAL]

man i see you have a great plan. i am sure that you will enjoy your vacation time. enjoying those philly cheesteaks is what i am jealous about. i have not had one in 2yrs man. anyway dude keep on doing great things in all that you do. you are a success bro.peace.