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Psycho77
03-28-09, 10:38 pm
Enjoy your vacation Rob.

rob_in_korea
04-05-09, 11:42 am
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.

Thanks Lethal. It was great being back in Philly.


Enjoy your vacation Rob.

Thanks Psycho. I did.

Our consultant training in Florida was phenomenal. I only managed to hit Shoulders last Monday and I was sick the rest of the week. I just arrived back here in Korea, I am looking at my first workout being Wednesday or Thursday depending on jet lag. I'll try to catch up on everyone's progress tomorrow.

-Rob

J Wong
04-05-09, 11:48 am
Glad you had a good time on your vacation, even though you got sick.

Thrawn
04-05-09, 3:48 pm
Welcome back, Rob!! Hope you feel well enough again to hit it HARD like you always do!

Themostocles
04-05-09, 3:55 pm
Welcome back. Now get to work! LOL

rob_in_korea
04-06-09, 7:04 pm
Glad you had a good time on your vacation, even though you got sick.

Thanks boom. I wish I would have had more time in Florida. I'll probably be back in the area sometime next year but this time I'll stay a little longer.


Welcome back, Rob!! Hope you feel well enough again to hit it HARD like you always do!

Thanks Thrawn. The first week of workouts will be normal but after that it's on.


Welcome back. Now get to work! LOL

Thanks T, I will.

-Rob

rob_in_korea
04-06-09, 7:10 pm
Well I am still feeling a little under the weather although I feel better than last week. I guess I'll go see a doctor today as I've been having quite a bit of blood in my phlegm lately. Also jet lag is setting in now, fun times. I really, really want to go to the gym now but the rational part of me thinks starting up on Thursday is a better idea.

I seemed to have lost about 5lbs over the last 15 days or so. I think this is mostly water weight so it shouldn't be a problem once I get back at it.

-Rob

LETHAL
04-06-09, 10:54 pm
man all i want to know is where is my cheesesteak.LOl. i hope that you get healthy soon and that you are able to get back in action. take care my man.

Themostocles
04-07-09, 1:06 am
Damn Rob, I hope you feel better quick.

Lethal_Banana
04-07-09, 1:49 pm
Hey Rob!

Glad you're back safely! I am sure it was a nice break to do something completely different for a while, and to (hopefully) have some time to relax as well.

Cheers,
LB

rob_in_korea
04-07-09, 8:43 pm
man all i want to know is where is my cheesesteak.LOl. i hope that you get healthy soon and that you are able to get back in action. take care my man.

I wish I could have brought some cheesesteaks back over here Lethal. It looks like you'll have to make a trip back to Philly and get some. I'll be back to 100% soon.


Damn Rob, I hope you feel better quick.

Thanks T.


Hey Rob!

Glad you're back safely! I am sure it was a nice break to do something completely different for a while, and to (hopefully) have some time to relax as well.

Cheers,
LB

Thanks LB. It was a busy trip because I hadn't seen my family in four years.

It looks like I have a severe sinus infection which has actually spread to my right ear. The doc says could take a while to clear, as in a few weeks. I have to go back for another check up on Friday. If everything looks good or if at least I am getting better than I will start on Saturday with Chest. I will be taking it easy for the first week.

-Rob

atrain11b
04-07-09, 8:52 pm
Enjoy the rest, hope you get better. Sinus infections are no joke, especially when they lead to pneumonia. Rest up, and that 5lbs will be back in no time!

Lethal_Banana
04-08-09, 12:02 am
wow, that's shit to hear my man! Well, be damn careful with that sinus infection - no infections are to be taken lightly, so make sure to take your antibiotics like a good kid ;)

Then you're free to hit the gym again!

Cheers,
LB

Firedrake
04-08-09, 12:09 am
Do take it easy -- sinus infections, especially complicated by a plane trip and all that travel, are no joke.

On the other hand, getting your body temperature up may help to some degree.

Thrawn
04-08-09, 6:53 am
Sorry to hear that, Rob!
Take plenty of rest and i hope you feel better quickly! Like Firedrake said: sinus infections are a real bitch. They can also meddle with your feeling of balance too.
IF you decide to do some workouts, please stay SAFE.

Psycho77
04-08-09, 9:47 am
Rest up and heal fast Rob.

rob_in_korea
04-08-09, 8:01 pm
Enjoy the rest, hope you get better. Sinus infections are no joke, especially when they lead to pneumonia. Rest up, and that 5lbs will be back in no time!

Thanks atrain. I am slowly getting better. This is the first time ever that I have had a sinus infection.


wow, that's shit to hear my man! Well, be damn careful with that sinus infection - no infections are to be taken lightly, so make sure to take your antibiotics like a good kid ;)

Then you're free to hit the gym again!

Cheers,
LB

Thanks LB. I am taking my medicine regularly.


Do take it easy -- sinus infections, especially complicated by a plane trip and all that travel, are no joke.

On the other hand, getting your body temperature up may help to some degree.

Thanks drake. The flights were a pain in the ass, incredibly painful with the pressure changes. Chicago to Tokyo was 12 hours 15 mins.


Sorry to hear that, Rob!
Take plenty of rest and i hope you feel better quickly! Like Firedrake said: sinus infections are a real bitch. They can also meddle with your feeling of balance too.
IF you decide to do some workouts, please stay SAFE.

Thanks Thrawn. My right ear feels like I have water stuck in it.


Rest up and heal fast Rob.

Thanks Psycho, I will.

-Rob

rob_in_korea
04-11-09, 6:51 am
After a little more than three weeks off, besides the one Shoulder workout, I went back to the gym today. I am still not 100% and the antibiotics make me tired as hell so I took it rather easy. It seems that my weight is back down to 229lbs.

Chest (10 sets)
Incline Barbell Bench Press: 135x12, 135x10, 135x8, 135x8
Flat DB Bench Press: 70x10, 70x10, 70x8
Incline DB Flye: 20x12, 20x12, 20x12

Nice and simple.

I should mention that when I was on vacation in Philly I got a call from my boss in Charolettesville, Virginia. It seems that there is a 90% chance I will be let go from my current job in June because: 1. They are making cut backs and 2. I went to that training in Florida. It's cool though because I planned on leaving January next year so they have just sped up the process. I'll keep you guys updated.

Tomorrow will be Back....

-Rob

J Wong
04-11-09, 9:47 am
Nice chest work. Simple and effective

Thrawn
04-11-09, 12:04 pm
Short and sweet! That will get the blood flowing again!!
A bit of a bummer with the job, but if you are not fazed by it, i shouldnt worry either =)

Themostocles
04-11-09, 1:50 pm
Short and sweet! That will get the blood flowing again!!
A bit of a bummer with the job, but if you are not fazed by it, i shouldnt worry either =)

x2. Least you know about the job, its when you don't see it coming that it really sucks. Nice way to get back into it Rob

rob_in_korea
04-11-09, 10:02 pm
Nice chest work. Simple and effective

Thanks boom.


Short and sweet! That will get the blood flowing again!!
A bit of a bummer with the job, but if you are not fazed by it, i shouldnt worry either =)

Thanks Thrawn. If I do lose my job, I will focus full time on our consulting business and once I get enough money start the gym.


x2. Least you know about the job, its when you don't see it coming that it really sucks. Nice way to get back into it Rob

Thanks T and your right at least I had some warning.

-Rob

Firedrake
04-11-09, 11:20 pm
Well, at least they gave you some advance warning so you can prepare.

Have fun getting back into the swing of the gym!

Psycho77
04-11-09, 11:46 pm
Thanks Thrawn. If I do lose my job, I will focus full time on our consulting business and once I get enough money start the gym.-Rob

Sounds like a plan Rob.

Thrawn
04-12-09, 4:08 am
Hey Rob! The last few weeks i have been thinking about owning my own gym too. I see a lot of things wrong with the gyms where i live. If its alright with you i would like to chat about that with you when you have the time. Lemme know if thats a possibilty.

rob_in_korea
04-12-09, 5:21 am
Thanks guys. Thrawn, I'll PM you my email address if you want to talk that way or whatever works for you.

I had a solid Back workout. Once again taking it easy. I know I shouldn't complain about this but I am going to anyway. There was this guy in the gym today that on almost every rep of every set, including pushups, would scream like a jackass. Now I am all for the occasional groan or scream but not all the time. Sorry, I am done complaining.

Back (11 sets)
Pullups: 12, 12, 10, 10
HS Row (close parallel grip, total weight listed, two second holds): 180x12, 180x12, 180x10
Deadlift: 225x10, 275x6, 315x6<---no straps or belt
Hyperextension: 10

By the way my Chest is sore as shit from yesterday. Tomorrow will be Shoulders....

-Rob

Lethal_Banana
04-12-09, 5:42 am
Nice and quick back workout Rob! Good to hear that you're fully recovered!

Happy Easter!

Oh, and about your job, that sucks. It always does when you can't leave on your own conditions, but hey - I am sure you'll get something good started up!

Cheers,
LB

J Wong
04-12-09, 8:29 pm
Nice back workout. Good thing about the chest being sore, at least you know you did something right.

Themostocles
04-12-09, 8:34 pm
Nice back workout. Good thing about the chest being sore, at least you know you did something right.

x2. Looking good on the pullups. I'll make sure I grunt on my crunches tomorrow so I can be hatdcore too lol

rob_in_korea
04-13-09, 12:48 am
Nice and quick back workout Rob! Good to hear that you're fully recovered!

Happy Easter!

Oh, and about your job, that sucks. It always does when you can't leave on your own conditions, but hey - I am sure you'll get something good started up!

Cheers,
LB

Thanks LB. Not 100% yet, the doc has me on antibiotics until Wednesday.


Nice back workout. Good thing about the chest being sore, at least you know you did something right.

Thanks boom.


x2. Looking good on the pullups. I'll make sure I grunt on my crunches tomorrow so I can be hatdcore too lol

Thanks T. Just make sure you scream as loud as you can....lol.

-Rob

Thrawn
04-13-09, 6:00 am
Good backwork, Rob! Getting back into the groove!!
I hear ya on those annoying pricks. We had one in our gym. Only doing biceps, and then only half reps too. Shouting like a maniac doing them. I am SO glad he decided to switch gyms. Shouting/groaning aint bad, but it has to be true.

rob_in_korea
04-13-09, 6:31 am
Thanks Thrawn.

I had a solid Shoulder workout today. Everything is feeling pretty good but I'll continue to take it slow.

Shoulders, Traps and Rear Delts (16 sets)
Seated DB Overhead Press: 40x12, 55x10, 55x10, 55x10
Standing DB Lateral Raise: 25x12, 25x12, 25x12
Standing DB Front Raise: 25x12, 25x10, 25x8
Barbell Shrug (two second squeeze on every rep): 225x12, 275x10, 315x8
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x12

I finished up with some rotator cuff work. Tomorrow and Wednesday are off days. Thursday will be Arms....

-Rob

Themostocles
04-13-09, 6:32 am
Definitely solid, hitting all the bases

Vaze_06
04-13-09, 11:45 am
glad u're back bro, keep on hitting it smart

LETHAL
04-13-09, 8:31 pm
solid work on the last 2 workouts bro. getting it done like you are suppose to. i hope that all goes well with you job as well. take care man and keep on dreaming and your dream will become a reality.

rob_in_korea
04-13-09, 9:26 pm
Definitely solid, hitting all the bases

Thanks T.


glad u're back bro, keep on hitting it smart

Thanks Vaze.


solid work on the last 2 workouts bro. getting it done like you are suppose to. i hope that all goes well with you job as well. take care man and keep on dreaming and your dream will become a reality.

Thanks for the support Lethal. I know that I'll be fine, my goal was never to stay working for a company forever anyway.

-Rob

On Letting Go
04-15-09, 7:41 am
Shoulders, Traps and Rear Delts (16 sets)
Seated DB Overhead Press: 40x12, 55x10, 55x10, 55x10
Standing DB Lateral Raise: 25x12, 25x12, 25x12
Standing DB Front Raise: 25x12, 25x10, 25x8
Barbell Shrug (two second squeeze on every rep): 225x12, 275x10, 315x8
Standing Cable Rear Delt Flye: 20x12, 20x12, 30x12

-Rob

Nice work Rob. Really hammering those shoulders.

OLG

Thrawn
04-15-09, 10:04 am
Slowly easing back into it <-- the only way to go in the long run.
Destroying the delts from all angles! GOOD WORK!

rob_in_korea
04-16-09, 5:16 am
Thanks OLG and Thrawn.
I went back to the doc yesterday for a checkup on the sinus infection. He was amazed at how quickly I seemed to have recovered. Evidently in his 25 years as a doctor he has never seen anyone recover so quick from a severe sinus infection. He doesn't know about my secret weapon though....Animal Pak and all kinds of various antioxidants. Although he is still making me take antibiotics for another week just in case.

I had a good Arm workout today. Basically every exercise was done very slowly.

Biceps and Forearms (6 sets)
Standing DB Curl: 35x12, 40x10, 40x8
Standing EZ Curl (narrow grip): 70x10, 70x10
Reverse Grip EZ Curl: 60x10

Triceps (7 sets)
Close Grip Bench Press: 135x15, 155x12, 185x10
Rope Pulldown: 80x12, 80x12, 80x12
Dips: 15

I finished up with some grip work. Tomorrow will be an off day, we have to go to dinner with my wife's parents. Saturday will be Legs....

-Rob

Themostocles
04-16-09, 5:57 am
we have to go to dinner with my wife's parents.

I just pictures your eyes rolling when you typed this lol. Nice workout, and congrats on a speedy recovery

J Wong
04-16-09, 6:34 am
Awesome arm work Rob

Psycho77
04-16-09, 11:42 am
Apparently, your doc has not encountered an ANIMAL before. lol.

Great arm day Rob.

Thrawn
04-16-09, 6:34 pm
Glad you are recovering quickly Rob!! Good armwork, strong narrow grip EZ curls!
Have fun with your wife's parents, eat BIG!!

rob_in_korea
04-17-09, 12:00 am
I just pictures your eyes rolling when you typed this lol. Nice workout, and congrats on a speedy recovery

Thanks T. Actually we always have a great time when we hang out with them.


Awesome arm work Rob

Thanks boom.


Apparently, your doc has not encountered an ANIMAL before. lol.

Great arm day Rob.

Thanks Psycho. The doc said that even with the antibiotics he thought it would take at least 1 month to recover.


Glad you are recovering quickly Rob!! Good armwork, strong narrow grip EZ curls!
Have fun with your wife's parents, eat BIG!!

Thanks Thrawn. I'll be eating a ton tonight.

-Rob

pedraza
04-17-09, 2:43 am
[QUOTE=rob_in_korea;691784]Thanks OLG and Thrawn.
I went back to the doc yesterday for a checkup on the sinus infection. He was amazed at how quickly I seemed to have recovered. Evidently in his 25 years as a doctor he has never seen anyone recover so quick from a severe sinus infection. He doesn't know about my secret weapon though....Animal Pak and all kinds of various antioxidants. Although he is still making me take antibiotics for another week just in case.

I had a good Arm workout today. Basically every exercise was done very slowly.

Biceps and Forearms (6 sets)
Standing DB Curl: 35x12, 40x10, 40x8
Standing EZ Curl (narrow grip): 70x10, 70x10
Reverse Grip EZ Curl: 60x10

Triceps (7 sets)
Close Grip Bench Press: 135x15, 155x12, 185x10
Rope Pulldown: 80x12, 80x12, 80x12
Dips: 15

I finished up with some grip work. Tomorrow will be an off day, we have to go to dinner with my wife's parents. Saturday will be Legs....

-Rob[/QUOT
great work on those guns bro and even better on that recovery

Vaze_06
04-18-09, 8:50 am
glad u're feeling better, nice guns

rob_in_korea
04-18-09, 10:15 am
Thanks pedraza and Vaze.

I had a solid Leg workout today. Once again just taking it easy. The last set of squats I did paused reps (I think that is what you call them), I went down and paused in the hole for about two seconds and then came up. It was pretty fun actually.

Legs (13 sets)
Nautilus Leg Extension: 110x12, 125x12, 140x12
Squat: 135x12, 185x8, 135x12
DB SLDL: 45x12
Nautilus Seated Leg Curl: 95x12, 110x12, 125x12
I finished up with 3 sets of Calf work.

Tomorrow will be Chest...

-Rob

Psycho77
04-18-09, 11:52 am
Thanks pedraza and Vaze.

I had a solid Leg workout today. Once again just taking it easy. The last set of squats I did paused reps (I think that is what you call them), I went down and paused in the hole for about two seconds and then came up. It was pretty fun actually.

Legs (13 sets)
Nautilus Leg Extension: 110x12, 125x12, 140x12
Squat: 135x12, 185x8, 135x12
DB SLDL: 45x12
Nautilus Seated Leg Curl: 95x12, 110x12, 125x12
I finished up with 3 sets of Calf work.

Tomorrow will be Chest...

-Rob



Nice work Rob. Glad your feeling better.

pedraza
04-18-09, 11:55 am
Thanks pedraza and Vaze.

I had a solid Leg workout today. Once again just taking it easy. The last set of squats I did paused reps (I think that is what you call them), I went down and paused in the hole for about two seconds and then came up. It was pretty fun actually.

Legs (13 sets)
Nautilus Leg Extension: 110x12, 125x12, 140x12
Squat: 135x12, 185x8, 135x12
DB SLDL: 45x12
Nautilus Seated Leg Curl: 95x12, 110x12, 125x12
I finished up with 3 sets of Calf work.

Tomorrow will be Chest...

-Rob

nice and easy. how are you filling today?

Thrawn
04-18-09, 4:13 pm
Good work, man. Pauzed squats RULE. I used to do them a lot. I somehow seem to have 'forgotten' about them. Thanks for reminding me about them =))

Themostocles
04-18-09, 4:32 pm
Solid stuff. Those paused squats can be a killer, but great for helping getting out of the hole.

machineman
04-18-09, 6:57 pm
solid work, Rob....glad that you are well on your way to being 100%......

LittleMan55
04-18-09, 7:59 pm
Great leg day today Rob!

rob_in_korea
04-19-09, 6:55 am
Thanks for the support guys. I think I am fine but I am just taking it slow because I don't want that sinus infection to come back.

I had a good Chest workout today. Every rep was done nice and slow on the negative portion. I liked the paused squats so much yesterday I decided to do it for Bench today.

Chest (12 sets)
Incline DB Bench: 50x12, 60x10, 70x8, 60x12
Flat Barbell Bench: 135x12, 135x12, 135x8(paused each rep at the bottom for 1-2 seconds), 185x5
Incline DB Flye: 30x12, 30x12, 35x10, 35x10

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

-Rob

LittleMan55
04-19-09, 10:01 am
Nice slow negatives will make things blow up! Good job Rob.

Themostocles
04-19-09, 3:44 pm
Nice slow negatives will make things blow up! Good job Rob.

x2. Enjoy the rest day Rob

ForearmFreak
04-19-09, 8:00 pm
enjoying my rest day just as much as you rob

Psycho77
04-19-09, 9:57 pm
Thanks for the support guys. I think I am fine but I am just taking it slow because I don't want that sinus infection to come back.

I had a good Chest workout today. Every rep was done nice and slow on the negative portion. I liked the paused squats so much yesterday I decided to do it for Bench today.

Chest (12 sets)
Incline DB Bench: 50x12, 60x10, 70x8, 60x12
Flat Barbell Bench: 135x12, 135x12, 135x8(paused each rep at the bottom for 1-2 seconds), 185x5
Incline DB Flye: 30x12, 30x12, 35x10, 35x10

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

-Rob


oh yeeeeaaahhhhhh!

nice work Rob.

Vaze_06
04-19-09, 11:03 pm
nice volume bro, i'll try to make back's day as good as u since we have in the same day lol... but dont forget .. u copied Me! hehe

rob_in_korea
04-20-09, 2:58 am
Nice slow negatives will make things blow up! Good job Rob.

Thanks LittleMan. They are definitely tough.


x2. Enjoy the rest day Rob

Thanks T.


enjoying my rest day just as much as you rob

Thanks FF, I am sure you are enjoying your rest day a lot more than me.


oh yeeeeaaahhhhhh!

nice work Rob.

Thanks Psycho.


nice volume bro, i'll try to make back's day as good as u since we have in the same day lol... but dont forget .. u copied Me! hehe

Thanks Vaze. I'll gladly copy your back day...lol.

-Rob

rob_in_korea
04-21-09, 6:04 am
I had a good Back workout today. My normal gym was randomly closed today so I had to go to the other tiny gym. I could've done more reps on barbell row and deads but I am still taking it easy.

Back (12 sets)
Pullups (done with 30 secs of rest between sets), 15, 12, 10, 8
Barbell Row: 135x12, 185x10, 185x10, 225x8
Deadlift: 225x10, 275x8, 315x6, 365x2<---no straps, belt worn on last set.

Tomorrow will be Shoulders....

-Rob

Themostocles
04-21-09, 6:10 am
Killing it on the pullups. I feel like suck a fat boy not being able to those lke that yet. Great work, especially if you are taking it 'easy'

J Wong
04-21-09, 6:25 am
Nice back work!

Thrawn
04-21-09, 7:06 am
With short, sweet but intense workouts like this you should still be getting quality beef on the frame, Rob!! Great selection of exercises, all bases are covered.

Lethal_Banana
04-21-09, 7:21 am
Yeah! Back to basics my man! Short, sweet and to the point!

Cheers,
LB

machineman
04-21-09, 8:31 am
Yeah! Back to basics my man! Short, sweet and to the point!

Cheers,
LB

X2....nice workout, Rob....

pedraza
04-21-09, 11:33 am
nice work bro on that back. i see you are working on some grip strength not using straps

Psycho77
04-21-09, 11:59 am
I had a good Back workout today. My normal gym was randomly closed today so I had to go to the other tiny gym. I could've done more reps on barbell row and deads but I am still taking it easy.

Back (12 sets)
Pullups (done with 30 secs of rest between sets), 15, 12, 10, 8
Barbell Row: 135x12, 185x10, 185x10, 225x8
Deadlift: 225x10, 275x8, 315x6, 365x2<---no straps, belt worn on last set.

Tomorrow will be Shoulders....

-Rob


simple and yet to the point and down right effective. nice work Rob.

rob_in_korea
04-21-09, 10:04 pm
Killing it on the pullups. I feel like suck a fat boy not being able to those lke that yet. Great work, especially if you are taking it 'easy'

Thanks T. I remember a couple of years ago I would struggle to do 1 set of 8-10 pullups and every set after that maybe I would do 5. Eventually you just get better at doing them.


Nice back work!

Thanks boom.


With short, sweet but intense workouts like this you should still be getting quality beef on the frame, Rob!! Great selection of exercises, all bases are covered.

Thanks Thrawn. These workouts are fairly short, they are only taking 30 mins to complete including the warm up.


Yeah! Back to basics my man! Short, sweet and to the point!

Cheers,
LB

Thanks LB.


X2....nice workout, Rob....

Thanks machineman.


nice work bro on that back. i see you are working on some grip strength not using straps

Thanks pedraza. I usually do one week heavy without straps and one week rep work where I use straps on the last two sets.


simple and yet to the point and down right effective. nice work Rob.

Thanks Psycho.

-Rob

rob_in_korea
04-22-09, 6:40 am
I had a solid Shoulder workout today. For some reason that tricep tendonitis in my left arm decided to come back a little today. It could be due to the antibiotics though, some antibiotics can make you more susceptible to tendonitis. I am supposed to go back for another checkup with the doc but I've decided that I feel fine, I guess I'll finish the antibiotics though. I'll be back to my normal routine by Sunday.

Shoulders, Traps and Rear Delts (20 sets)
HS Shoulder Press (total weight listed): 100x15, 150x12, 150x12, 190x8
Standing DB Lateral Raise: 25x12, 25x12, 40x8
EZ Curl Bar Front Raise: 40x12, 40x12, 40x12
EZ Curl Bar Upright Row (narrow grip): 100x10, 100x8, 100x8
DB Shrug (2 second squeeze at the top): 90x15, 120x10, 120x10, 120x10
Seated Bent Over DB Lateral Raise: 25x12, 25x12, 25x12

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

-Rob

Themostocles
04-22-09, 6:45 am
Hope the tendonitis clears up quick. Can't wait for you to start slamming it again at full strength

J Wong
04-22-09, 6:49 am
Nice shoulder work, sorry to hear about that tendonitis

Psycho77
04-22-09, 9:58 am
Sorry to hear about the tendinitis bro. It can be due to the antibiotics, I am taking some as well for my nasal/throat shit. But, despite that, you still banged out a very good workout.

ForearmFreak
04-22-09, 10:15 am
Nice work on the delts and tri's...make sure you keep up with your rotator work to keep those tendons squeaky clean..

rob_in_korea
04-22-09, 9:08 pm
Hope the tendonitis clears up quick. Can't wait for you to start slamming it again at full strength

Thanks T. I can't wait till I am start moving some serious weight around as well.


Nice shoulder work, sorry to hear about that tendonitis

Thanks boom. It wasn't too bad just an annoyance.


Sorry to hear about the tendinitis bro. It can be due to the antibiotics, I am taking some as well for my nasal/throat shit. But, despite that, you still banged out a very good workout.

Thanks Psycho. It's funny how the doctor fails to mention that when he prescribes them.


Nice work on the delts and tri's...make sure you keep up with your rotator work to keep those tendons squeaky clean..

Thanks FF. The rotator cuff work did/does wonders for my bicep tendon.

-Rob

Firedrake
04-22-09, 9:11 pm
Good looking work, antibiotics or not!

Lethal_Banana
04-22-09, 11:04 pm
Good Shoulder Slamming man! I have the fortune of never having been injured yet, and that tendonitis doesn't sound too nice! Interesting about the antibiotics making you more susceptible to it, hmm...

Keep it up man and you'll be 100% in no time!

Cheers,
LB

LETHAL
04-23-09, 3:10 am
keep on training hard and smart. i know how injuries and inflammation can get in the way, but you are doing the right things by monitoring your situation. hope that all is well with you man and keep on pushing yourself to new heights.

rob_in_korea
04-23-09, 1:09 pm
Thanks everyone.

Well I had the pleasure today of receiving my termination notice. May 29th will be my last day of work as a Department of Defense contractor. Oddly enough I didn't even get a phone call or an email sent directly to me, they sent it to our office point of contact. I worked for them for just under six years.

Surprisingly, I really don't give a shit because I have bigger and better plans. The biggest disappointments are:
Selling my car (or pay $15,000 in extra tax and registration fees)
Finding a new gym (until I open mine),
Losing my mailing address (which was essentially a US address in Korea)-now supps will cost a ton more
Losing my normal monthly pay of almost $10,000 a month after taxes<--but the funny thing is I was going to walk away from it all anyway in Dec or Jan. That is how much I want to get the gym started.


On a brighter note, I had a good Arm workout today.

Biceps and Forearms (8 sets)
Standing Wide Grip EZ Curl: 80x12, 100x10, 100x10
Seated DB Concentration Curl: 25x10, 25x10, 25x10
DB Hammer Curl: 25x12, 25x12

Triceps (9 sets)
Tricep Straight Bar Extension: 100x12, 140x10, 160x10
Decline CGBP: 135x15, 185x10, 185x10<--done slowly
Dips: 12(+ 25lb plate), 10(+ 25lb plate), 15

Tomorrow is a rest day and Saturday will be Legs....

-Rob

pedraza
04-23-09, 4:26 pm
Thanks everyone.

Well I had the pleasure today of receiving my termination notice. May 29th will be my last day of work as a Department of Defense contractor. Oddly enough I didn't even get a phone call or an email sent directly to me, they sent it to our office point of contact. I worked for them for just under six years.

Surprisingly, I really don't give a shit because I have bigger and better plans. The biggest disappointments are:
Selling my car (or pay $15,000 in extra tax and registration fees)
Finding a new gym (until I open mine),
Losing my mailing address (which was essentially a US address in Korea)-now supps will cost a ton more
Losing my normal monthly pay of almost $10,000 a month after taxes<--but the funny thing is I was going to walk away from it all anyway in Dec or Jan. That is how much I want to get the gym started.


On a brighter note, I had a good Arm workout today.

Biceps and Forearms (8 sets)
Standing Wide Grip EZ Curl: 80x12, 100x10, 100x10
Seated DB Concentration Curl: 25x10, 25x10, 25x10
DB Hammer Curl: 25x12, 25x12

Triceps (9 sets)
Tricep Straight Bar Extension: 100x12, 140x10, 160x10
Decline CGBP: 135x15, 185x10, 185x10<--done slowly
Dips: 12(+ 25lb plate), 10(+ 25lb plate), 15

Tomorrow is a rest day and Saturday will be Legs....

-Rob
on the brighter side good work on those arms

Themostocles
04-24-09, 1:40 am
Best of luck with gym Rob and the loss of the job. I know you will be killing it no matter what

Thrawn
04-24-09, 4:58 am
Even if you were planning on walking away from it, the termination of your job could have been handled a bit better by them after giving your best for 6 years. Just my opinion.
I wish you the BEST of LUCK in getting your gym going, Rob! However unlikely the chance: if there is ANYTHING i can do, lemme know.
By the way: impressive paycheck...damn!
Even more impressed you did not let it faze you ONE BIT and murdered the guns. That workout is a true GEM.

Lethal_Banana
04-24-09, 5:01 am
Rob,

Sucks to hear how they handled your termination, but it seems to be the norm in American corporate culture though.

Good luck with the gym, and I can't wait to hear more about it ;)

Cheers,
LB

Psycho77
04-24-09, 6:04 am
Best of luck on your future endeavors Rob.

rob_in_korea
04-24-09, 11:46 am
on the brighter side good work on those arms

Thanks pedraza. The arm workout was short but very nice.


Best of luck with gym Rob and the loss of the job. I know you will be killing it no matter what

Thanks T. I look at the job loss as if I am getting out of prison.


Even if you were planning on walking away from it, the termination of your job could have been handled a bit better by them after giving your best for 6 years. Just my opinion.
I wish you the BEST of LUCK in getting your gym going, Rob! However unlikely the chance: if there is ANYTHING i can do, lemme know.
By the way: impressive paycheck...damn!
Even more impressed you did not let it faze you ONE BIT and murdered the guns. That workout is a true GEM.

Thanks Thrawn. I agree they should have handled it better but that's ok. The paycheck was nice however, I fully expect to be earning more than that in the next year doing what I love to do. I'll let you know if I need any help regarding the gym.


Rob,

Sucks to hear how they handled your termination, but it seems to be the norm in American corporate culture though.

Good luck with the gym, and I can't wait to hear more about it ;)

Cheers,
LB

Thanks LB. You'll be hearing a lot more about the gym over the next year.


Best of luck on your future endeavors Rob.

Thanks Psycho.

-Rob

rob_in_korea
04-25-09, 12:40 am
It took me a while to get this up but here is me about one month before I went into the Army:

July 1998 - Height 6' (183cm) Weight 133lbs (60kgs)
*warning*- I am horribly skinny in this photo, if the sight of horribly skinny people scares you then please don't look at the photo.

http://i231.photobucket.com/albums/ee68/rob_in_korea/Before%20and%20After%204-2009/rob.jpg

No I was not on drugs and yes I did eat a lot. A true hardgainer.

**Now**

April 2009 Weight 230-236lbs (104-107kgs)

Sleeping at Chicago O'Hare
http://i231.photobucket.com/albums/ee68/rob_in_korea/Before%20and%20After%204-2009/DSC00022.jpg

Me and an old Family Friend
http://i231.photobucket.com/albums/ee68/rob_in_korea/Before%20and%20After%204-2009/DSC00100.jpg

Me with my Grandfather, Aunt and Cousin.
http://i231.photobucket.com/albums/ee68/rob_in_korea/Before%20and%20After%204-2009/DSC00117.jpg

Me in Florida (LifeSuccess Consultant Training)
http://i231.photobucket.com/albums/ee68/rob_in_korea/Before%20and%20After%204-2009/DSC00299.jpg

Me in Florida with professional speaker Roddy Galbraith
http://i231.photobucket.com/albums/ee68/rob_in_korea/Before%20and%20After%204-2009/DSC00395.jpg

In the Florida photos I was sick as hell.

Enjoy. I am going to hit Legs in a few hours.

-Rob

Thrawn
04-25-09, 4:56 am
Woooooooot!! You gained a TON, Rob! You were exactly like me, a shrimp. And yes, i am a hardgainer too. Even when i did not train, i would eat more then most ppl.
This should be a example for everyone. Give it your BEST. Eat good food and then eat some more. Be as dedicated to your rest as you are to your training. And then take a look, ppl. Rob shows you right here what that leads to. Massive gains.
I love the way you have filled up your upper chest, man. Filling those shirts.
Stellar work, Rob.

rob_in_korea
04-25-09, 4:59 am
I had a good Leg workout today. For some reason, I still don't feel I am 100% yet, maybe around 70%. My endurance is definitely not back but it seems my strength is fine. In spite of that I plan on going back to my normal routine starting tomorrow.

Legs (18 sets)
Squat: 135x12, 185x8, 225x5, 155x8<---last set paused reps
HS Iso-Lateral Leg Press (total weight per leg listed): 210x10, 210x10, 255x8
DB SLDL: 50x12
Nautilus Leg Extension: 125x12, 155x12, 185x10
Nautilus Prone Leg Curl: 110x12, 140x12, 170x10
I finished up with 4 sets of Calf work.

I am thinking of modifying my routine a little for the next few weeks. I want to really see where my strength is at. You see last month when I did the 275x3.5 for Flat Barbell Bench, I only did 5-6 reps on each of the previous sets. Normally I would've done something like 135x12, 185x10, 225x6-8 and maybe I could have done 275x1. I also don't usually rest a lot between sets so I think I should bump this up as well.

Of course this all depends on how my elbow holds up and if my workout partner can be there for certain workouts. I plan on doing some sort of cutting routine starting around May 15th.

Tomorrow will be Chest....

-Rob

rob_in_korea
04-25-09, 5:02 am
Woooooooot!! You gained a TON, Rob! You were exactly like me, a shrimp. And yes, i am a hardgainer too. Even when i did not train, i would eat more then most ppl.
This should be a example for everyone. Give it your BEST. Eat good food and then eat some more. Be as dedicated to your rest as you are to your training. And then take a look, ppl. Rob shows you right here what that leads to. Massive gains.
I love the way you have filled up your upper chest, man. Filling those shirts.
Stellar work, Rob.

Thanks Thrawn. My thoughts exactly. Everyone always told me you are just skinny, you'll never get big so why try. Now most of them are a bunch of fat asses who haven't seen the inside of a gym in more than a few years.

-Rob

machineman
04-25-09, 9:08 am
good sessions, rob.....good luck with the gym too....

Themostocles
04-25-09, 9:34 pm
I can't tell any difference in the pics... you sure you are eating enough... lol

Psycho77
04-25-09, 10:08 pm
Nice work on the workouts Rob.

Filling out nicely in the pics. You've come a long way in the pics.

rob_in_korea
04-26-09, 6:23 am
Thanks guys. You are pretty funny T.

I had a great Chest workout today. My workout partner couldn't make it so I did almost every set slowly. My elbow seemed fine throughout the workout.

Chest (14 sets)
Incline Barbell Bench Press: 135x10, 155x8, 175x6, 135x12
Flat DB Bench Press: 70x10, 80x6, 90x4
Steep Incline DB Bench Press: 50x12, 50x12, 50x12<---these were done at normal speed
Flat DB Flye: 30x12, 45x10, 50x8, 50x8

Tomorrow is an off day and Tuesday will be Back...I have some fun stuff planned.

-Rob

J Wong
04-26-09, 9:58 am
Good chest workout. Looking forward to the "fun stuff" back workout.

Themostocles
04-26-09, 3:54 pm
Good chest workout. Looking forward to the "fun stuff" back workout.

x2. Very curious to your idea of fun lol

rob_in_korea
04-26-09, 10:12 pm
Good chest workout. Looking forward to the "fun stuff" back workout.

Thanks boom. The Back workout I have planned will be awesome.


x2. Very curious to your idea of fun lol

Well. Basically I am going to start of with rack pulls from exactly knee level. I haven't started with deads/rack pulls at the beginning of a workout in ages. I will be pulling at least 550x1. I have some other ideas as well.....

-Rob

rob_in_korea
04-28-09, 8:40 am
I had an incredible Back workout today. I change it up quite a bit. Weight and Rep PRs for Rack Pulls.

Back (14 sets)
Rack Pull (from exactly knee height): 225x5, 315x5, 405x3*, 495x1**, 550x1**(PR), 275x15(PR)
Wide Grip Lat Pulldown: 130x12, 150x10, 200x6, 200x6
Close Neutral Grip Lat Pulldown: 120x12, 140x12, 160x10
Nautilus Row (neutral grip): 150x18
*=straps worn
**=straps and belt worn

I am excited that I pulled 550 but I think I could have pulled 565, now I know for next time. Tomorrow will be Shoulders....

-Rob

pedraza
04-28-09, 12:18 pm
I had an incredible Back workout today. I change it up quite a bit. Weight and Rep PRs for Rack Pulls.

Back (14 sets)
Rack Pull (from exactly knee height): 225x5, 315x5, 405x3*, 495x1**, 550x1**(PR), 275x15(PR)
Wide Grip Lat Pulldown: 130x12, 150x10, 200x6, 200x6
Close Neutral Grip Lat Pulldown: 120x12, 140x12, 160x10
Nautilus Row (neutral grip): 150x18
*=straps worn
**=straps and belt worn

I am excited that I pulled 550 but I think I could have pulled 565, now I know for next time. Tomorrow will be Shoulders....

-Rob

nice rack pulls bro. your getting stronger by the week. crush those shoulders tomorrow

Themostocles
04-29-09, 2:29 am
Having seen what you have deadlifted, I am sure you got more in the tank on those rack pulls! But still awesome work Rob, superb back work. Destroy them delts tomorrow

rob_in_korea
04-29-09, 7:07 am
Thanks guys. I know I could've done more reps on every set (except the 550) but I wanted to see how the 550 felt.

I had a great Shoulder workout today. Weight and Rep PRs for HS Shoulder Press, Rep PR for Front Raises (cable).

Shoulders, Traps and Rear Delts (21 sets)
HS Overhead Press (total weight listed): 190x5, 210x5, 240x5(PR)*, 260x3(PR)*, 150x15
Standing DB Lateral Raise: 20x12, 30x10, 30x10, 45x8
Cable Single Arm Front Raise: 20x12, 20x12, 30x10(PR)
Smith Machine Haney Shrug (including assumed bar weight of 15lbs): 105x12, 125x12, 155x10, 195x8, 105x15<--some of those are PR's but since it's only my 3rd time doing them I won't list them
Lying Face Down on Incline Bench DB Lateral Raise: 20x12, 20x12, 20x12, 20x12
*I had a slight spot on the last rep

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

-Rob

Themostocles
04-29-09, 7:10 am
Strong pressing Rob, they looking like bouders yet?

hardworkE
04-29-09, 11:50 am
Thanks guys. I know I could've done more reps on every set (except the 550) but I wanted to see how the 550 felt.

I had a great Shoulder workout today. Weight and Rep PRs for HS Shoulder Press, Rep PR for Front Raises (cable).

Shoulders, Traps and Rear Delts (21 sets)
HS Overhead Press (total weight listed): 190x5, 210x5, 240x5(PR)*, 260x3(PR)*, 150x15
Standing DB Lateral Raise: 20x12, 30x10, 30x10, 45x8
Cable Single Arm Front Raise: 20x12, 20x12, 30x10(PR)
Smith Machine Haney Shrug (including assumed bar weight of 15lbs): 105x12, 125x12, 155x10, 195x8, 105x15<--some of those are PR's but since it's only my 3rd time doing them I won't list them
Lying Face Down on Incline Bench DB Lateral Raise: 20x12, 20x12, 20x12, 20x12
*I had a slight spot on the last rep

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

-Rob

Good job on pulling 550! And that right there is a solid shoulder workout!

J Wong
04-29-09, 1:10 pm
Nice back and shoulder work!

rob_in_korea
04-29-09, 11:28 pm
Strong pressing Rob, they looking like bouders yet?

Thanks T. What do you mean yet? My shoulders are massive......ok...not really...lol.


Good job on pulling 550! And that right there is a solid shoulder workout!

Thanks E. My next short term deadlift goal is 515 which I need to get before I start my mini cut.


Nice back and shoulder work!

Thanks boom.

-Rob

Firedrake
04-29-09, 11:29 pm
Great looking stuff, Rob! Sorry I haven't been by lately -- life has been . . . entertaining, if you like Theatre d'Absurd.

J Wong
04-29-09, 11:39 pm
Mini cut heh? Have you done one before? I found that doing these are great. Just lean out a little bit, but not in any contest shape way, but just enough. Then on the bulk the rebound is great. I've blown up since the week I decided not to cut for the 181 weight class.

rob_in_korea
04-30-09, 6:27 am
Thank drake and don't worry about not checking up on me, I'll always be in here doing my thing.
I have not done a cut before boom but due to my hardgainer body type I have to be careful when cutting. I'll let you guys know the plan before I start.

I woke up this morning with a slight sore throat and my condition has been deteriorating throughout the day. It's very weird though because I have been feeling great. We did have some yellow dust here the past few days so maybe that's the cause. Anyway, I still managed to get to the gym and hit Arms though.

Biceps and Forearms (12 sets)
Incline Bench DB Curl: 20x12, 30x12, 40x10
Spider Curl (done on incline bench; narrow grip ez bar): 70x12, 70x10, 70x10
High Cable Double Bicep Curl: 50x15, 50x12, 40x25
Cable Reverse Grip EZ Curl: 80x12, 80x12, 90x10

Triceps (10 sets)
Close Grip Bench Press: 135x12, 185x10, 225x6, 135x25
Rope Pulldown: 90x12, 110x12, 130x8
Single Arm DB Overhead Extension: 20x12, 25x12, 25x12

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

-Rob

Themostocles
04-30-09, 6:31 am
Solid arm day Rob. Enjoy the rest day and I hope you start to feel better. Interested to see the new diet.

rob_in_korea
05-02-09, 5:31 am
Thanks T.
I am going to hold off doing Legs until Monday, it seems that my sinus infection may have made a come back. I am not sure how this is possible given how quickly my condition went from feeling absolutely great to absolutely shitty but who knows.

-Rob

Vaze_06
05-02-09, 8:12 am
nice guns
hope u feel better soon

atrain11b
05-02-09, 9:38 am
Excellent arm day there Rob! Hope you get to feeling better. Yellowsand season, that I do not miss!

machineman
05-02-09, 10:33 am
solid work, Rob...I know all about the sinus infections!! hope you get that sorted quickly....take the time off.....it will be better for you in the long run.....

Psycho77
05-02-09, 2:30 pm
Get well soon Rob.

pedraza
05-02-09, 5:56 pm
Thanks T.
I am going to hold off doing Legs until Monday, it seems that my sinus infection may have made a come back. I am not sure how this is possible given how quickly my condition went from feeling absolutely great to absolutely shitty but who knows.

-Rob

man hit with the sinus infection. thats what absalutly crushed me last bulk. had my hole program messed up. i hope you get better and get rid of that shit soon

rob_in_korea
05-03-09, 7:01 am
nice guns
hope u feel better soon

Thanks Vaze. I'll be back to 100% soon.


Excellent arm day there Rob! Hope you get to feeling better. Yellowsand season, that I do not miss!

Thanks atrain. Yeah the yellow dust or sand sucks.


solid work, Rob...I know all about the sinus infections!! hope you get that sorted quickly....take the time off.....it will be better for you in the long run.....

Thanks machineman. I've never had a sinus infection before and this year I get two almost back to back.


Get well soon Rob.

I will Psycho.


man hit with the sinus infection. thats what absalutly crushed me last bulk. had my hole program messed up. i hope you get better and get rid of that shit soon

Thanks pedraza. This one is actually worse than the last one. I really want to get back in the gym.

-Rob

Themostocles
05-04-09, 2:01 am
Your infection any better yet?

rob_in_korea
05-05-09, 1:13 am
Your infection any better yet?

Not yet T. The doctor put me back on the same antibiotics without really checking anything which I don't think was the best idea. Regardless of all that, I will be doing a very easy Leg workout in a few hours just to get the blood flowing.

-Rob

Themostocles
05-05-09, 1:24 am
Have fun with the legs and feel better.

rob_in_korea
05-05-09, 6:30 am
Thanks T. I went to the gym and just did a light Leg workout, nothing crazy. I seemed to feel fine although my nose is still all congested. I talked to a guy there who has had a lot of sinus infections and he told me I need to get this certain kind of oxygen nasal spray along with some other items so I'll give those a try

Legs (16 sets) No need to post numbers today
Nautilus Leg Extension: 4 sets of 15 reps
HS Iso-Lateral Leg Press: 4 sets of 10-12 reps
Nautilus Prone Leg Curl: 4 sets of 15 reps
4 sets of Calf work.

Tomorrow is an off day, I have an evening meeting with my first group of clients for our new business so I am excited about that. Thursday will be Chest.....

-Rob

Themostocles
05-05-09, 6:47 am
NIce and basic, good luck with that meeting!

J Wong
05-05-09, 6:49 am
Good work, simple and effective for some light work.

machineman
05-05-09, 6:50 am
Thanks T. I went to the gym and just did a light Leg workout, nothing crazy. I seemed to feel fine although my nose is still all congested. I talked to a guy there who has had a lot of sinus infections and he told me I need to get this certain kind of oxygen nasal spray along with some other items so I'll give those a try

Legs (16 sets) No need to post numbers today
Nautilus Leg Extension: 4 sets of 15 reps
HS Iso-Lateral Leg Press: 4 sets of 10-12 reps
Nautilus Prone Leg Curl: 4 sets of 15 reps
4 sets of Calf work.

Tomorrow is an off day, I have an evening meeting with my first group of clients for our new business so I am excited about that. Thursday will be Chest.....

-Rob


alot of that sinus/congestion crap going on over here as well....rest up and get better soon.....and good luck with your meeting......

hardworkE
05-05-09, 11:19 am
Good job rob, sounds like you have exciting things happening over there. As well as killing it with the weights.

Thrawn
05-05-09, 4:24 pm
Excellent work, Rob! Too bad you still are bothered by that sinus trouble. That just sucks. Hope you can get rid of it soon!
A round up with possible clients, hey? Got my fingers crossed for ya, buddy!!!

Firedrake
05-05-09, 4:26 pm
Good luck with the clients! May your sinuses clear and get you back to kicking ass in short order!

atrain11b
05-05-09, 9:09 pm
Light, yet well thought out. Very nice. Still going to gain from that for sure. Nice work!

rob_in_korea
05-06-09, 12:28 am
NIce and basic, good luck with that meeting!

Thanks T. I am sure the meeting will be fun.


Good work, simple and effective for some light work.

Thanks boom.


alot of that sinus/congestion crap going on over here as well....rest up and get better soon.....and good luck with your meeting......

Thanks machineman. The sinus shit sucks, I can't seem to clear it out of my system.


Good job rob, sounds like you have exciting things happening over there. As well as killing it with the weights.

Thanks E. Life is very exciting.


Excellent work, Rob! Too bad you still are bothered by that sinus trouble. That just sucks. Hope you can get rid of it soon!
A round up with possible clients, hey? Got my fingers crossed for ya, buddy!!!

Thanks Thrawn. I am tired of this sinus crap, I hope it goes away soon. The meeting will go great, I am very prepared.


Good luck with the clients! May your sinuses clear and get you back to kicking ass in short order!

Thanks drake. I want to be back in the gym tearing shit up.


Light, yet well thought out. Very nice. Still going to gain from that for sure. Nice work!

Thanks atrain.

-Rob

pedraza
05-06-09, 2:33 pm
Thanks T. I went to the gym and just did a light Leg workout, nothing crazy. I seemed to feel fine although my nose is still all congested. I talked to a guy there who has had a lot of sinus infections and he told me I need to get this certain kind of oxygen nasal spray along with some other items so I'll give those a try

Legs (16 sets) No need to post numbers today
Nautilus Leg Extension: 4 sets of 15 reps
HS Iso-Lateral Leg Press: 4 sets of 10-12 reps
Nautilus Prone Leg Curl: 4 sets of 15 reps
4 sets of Calf work.

Tomorrow is an off day, I have an evening meeting with my first group of clients for our new business so I am excited about that. Thursday will be Chest.....

-Rob

well thought out bro. so how you filling? call me crazy but when i go in on a inmate and we spay the shit out of him. we go in a few minutes afterwords after he has baked for a little bit. but when i come out sucking in that O.C i clear everything out and fill better

rob_in_korea
05-06-09, 9:53 pm
well thought out bro. so how you filling? call me crazy but when i go in on a inmate and we spay the shit out of him. we go in a few minutes afterwords after he has baked for a little bit. but when i come out sucking in that O.C i clear everything out and fill better

Thanks pedraza. I am still all congested, obviously those antibiotics the doctor prescribed aren't doing shit. So maybe I should invest in some pepper spray...haha. I remember when I was in the Army going through the gas chamber, that cleared me right up....lol.

I will go do a light Chest workout later today.

-Rob

Themostocles
05-06-09, 10:50 pm
Thanks pedraza. I am still all congested, obviously those antibiotics the doctor prescribed aren't doing shit. So maybe I should invest in some pepper spray...haha. I remember when I was in the Army going through the gas chamber, that cleared me right up....lol.

I will go do a light Chest workout later today.

-Rob

Hmmmmm... chesticles!

rob_in_korea
05-07-09, 6:25 am
That's funny T. I managed to have a decent Chest workout today, nothing crazy.

Chest (11 sets)
Incline Barbell Bench: 135x12, 135x12, 135x12, 185x5
Flat DB Bench: 60x15, 75x12, 75x12
Cable Crossover: 50x15, 60x15, 70x12, 70x12

I then did three sets of Triceps. The reason is I have a photo shoot for some magazine late tomorrow night and in one of the photos we are supposed to wear a sleeveless shirt. I wish I had found out sooner so maybe I could have toned up a bit but oh well. I think the rest of the guys are bodybuilders so I'll try to take some photos.

Triceps (3 sets)
Rope Pulldown: 80x20, 100x18, 120x15

Tomorrow I will be checking out a new potential gym to workout at. It's about $70 a month so not too bad (for Seoul anyway).
Tomorrow will be Back and some bicep work.

-Rob

Themostocles
05-07-09, 6:27 am
Nice work! And our boy Rob in a photoshoot, I am so proud *sniff*

J Wong
05-07-09, 6:35 am
Nice work, you gonna be in playboy?? hahaaa

Thrawn
05-07-09, 7:11 am
Nice work! And our boy Rob in a photoshoot, I am so proud *sniff*

ROFL!

Show us the pic, Rob!! I am curious as hell!!

rob_in_korea
05-07-09, 7:51 am
Nice work! And our boy Rob in a photoshoot, I am so proud *sniff*

Thanks T. I always thought of myself as a model.....lol.


Nice work, you gonna be in playboy?? hahaaa

Thanks boom. I should be the spokesperson for Playboy...lol.


ROFL!

Show us the pic, Rob!! I am curious as hell!!

I'll be sure to take some pics Thrawn.

I found out it's for the Korean version of GQ. Supposedly everyone there is supposed to be over 100kgs (220lbs) so who knows what the theme is.

-Rob

Psycho77
05-07-09, 8:47 am
Nice work! And our boy Rob in a photoshoot, I am so proud *sniff*


Nice work, you gonna be in playboy?? hahaaa


ROFL!

Show us the pic, Rob!! I am curious as hell!!



LOL. Pics pics pics!!!

pedraza
05-07-09, 9:05 am
That's funny T. I managed to have a decent Chest workout today, nothing crazy.

Chest (11 sets)
Incline Barbell Bench: 135x12, 135x12, 135x12, 185x5
Flat DB Bench: 60x15, 75x12, 75x12
Cable Crossover: 50x15, 60x15, 70x12, 70x12

I then did three sets of Triceps. The reason is I have a photo shoot for some magazine late tomorrow night and in one of the photos we are supposed to wear a sleeveless shirt. I wish I had found out sooner so maybe I could have toned up a bit but oh well. I think the rest of the guys are bodybuilders so I'll try to take some photos.

Triceps (3 sets)
Rope Pulldown: 80x20, 100x18, 120x15

Tomorrow I will be checking out a new potential gym to workout at. It's about $70 a month so not too bad (for Seoul anyway).
Tomorrow will be Back and some bicep work.

-Rob
nice work on that chest bro. keep it up. so how are you filling

rob_in_korea
05-07-09, 12:43 pm
LOL. Pics pics pics!!!

I know you want to see more of me Psycho but the photo shoot doesn't start until 9pm Friday night (8pm Philippines Time) (8am Friday morning East Coast US Time).


nice work on that chest bro. keep it up. so how are you filling

Thanks pedraza. I am still congested but I am tired of not going to the gym so I'll just do some easy workouts for the next few days.

-Rob

rob_in_korea
05-08-09, 4:06 am
*********WARNING Rant Below************

I went to the new gym today and one word sums it up.....pathetic.
Max DB is 80lbs, they have a total of twelve 45lb plates for the whole gym and the same # of 35lb plates.
The 10lb plates are bigger then normal so even if I bring a bar to make my own DB's it will be all messed up.
No plate loaded EZ Curl bars, max pre loaded EZ curl is 77lbs.
They have one flat bench press, one incline bench press and no decline.
They do have a rack but who knows what weight it's rated to handle, it didn't seem very solid.
Lastly I don't know if the bars are 45lbs, they are the same length but they felt lighter....
I may not be able to use chalk.
It takes me an hour to get there by subway and it costs about $70 a month.

I will look at one other place later in the month before I decide where to go.
I know if I have to I can still make it work, it's just if I am traveling that far and paying that price I expect something semi decent.
Ok, I am done bitching.....

*************End of Rant***************

I had a decent Back workout, I went a little heavier than I planned to and I felt great except for the congestion. No deadlifts today.

Back (12 sets)
Overhand Grip Barbell Row(assuming bar is 45lbs): 135x15, 185x12, 225x12, 315x6
HS Axis Row (close underhand grip, total weight listed): 176x12, 220x10, 264x8, 308x6
Pullups: 12, 10, 8
Hyperextension: 20

Biceps and Forearms (5 sets)
Wide Grip EZ Curl: 66x20, 77x12, 77x12
Narrow Grip 21's: 1 set with 55lb EZ Bar
DB Hammer Curl: 35x12

Photo shoot starts in a few hours.
Tomorrow will be Shoulders at my normal gym....

-Rob

Themostocles
05-08-09, 4:47 am
Damn man, that is some heavy rowing!

J Wong
05-08-09, 6:23 am
Good lifting Rob... I know how you feel, I went to a gym closer to home once, it had a smith machine instead of a squat rack.

Vaze_06
05-08-09, 7:32 am
damn looks like my school's gym... tho we have the Smithy... and loooots of machines . Hope u find something better.
Strong rowing

Thrawn
05-08-09, 3:24 pm
Too bad about the gym, but DAMN you were all business when you started rowing, Rob!! Awesome weight!! Great looking workout!

rob_in_korea
05-09-09, 7:39 am
Damn man, that is some heavy rowing!

Thanks T. Look for even heavier rowing soon.


Good lifting Rob... I know how you feel, I went to a gym closer to home once, it had a smith machine instead of a squat rack.

Thanks boom. They had a smith machine as well but that also doesn't seem very solid. Well hopefully the next gym I check out will be more decent.


damn looks like my school's gym... tho we have the Smithy... and loooots of machines . Hope u find something better.
Strong rowing

Thanks vaze. All the gyms in my immediate vicinity suck worse, but my wife and I may be moving to a different area of Seoul in June which is a lot closer to the gym I just checked out.


Too bad about the gym, but DAMN you were all business when you started rowing, Rob!! Awesome weight!! Great looking workout!

Thanks Thrawn. It just gives me even more motivation to get my gym started.

The photo shoot last night was very funny. First of all not everyone was over 100kgs(220lbs). Yun Chang and some of his bodybuilder and powerlifter friends were there, they were all over 100kgs. Some other bodybuilder was there and he probably weighed 175lbs but he was in competition shape. My workout partner Carlos had to go as well and he weighs about 200lbs.

They put some tanning stuff, makeup and oil on some guys but not on others (I didn't have anything put on me) I hope the photos will be in black and white because the background was white and they had this bright white light shining on us. Everyone here knows how white I am so I hope they darken me up.

Lastly, they wanted us to where these weird tight kind of sweat pants. I told them they wouldn't fit me but they insisted so when I put them on I split the seams on both legs. I just wore my jeans instead.

We only took a couple of photos because the place was crowded. Maybe I'll put them up later. I couldn't make it to the gym today so tomorrow will be Shoulders.....

-Rob

rob_in_korea
05-10-09, 7:47 am
I had a great Shoulder workout today.

Shoulders, Traps and Rear Delts (21 sets)
Seated DB Overhead Press: 50x12, 60x10, 70x8
Smith Machine Behind the Neck Press (assuming bar weight of 15lbs): 65x20, 105x12, 115x8
Standing DB Lateral Raise: 25x12, 35x12, 45x10, 55x8<--possible rep PR
EZ Curl Bar Front Raise (did these a bit different today, didn't bring the weight all the way down so it was always in motion): 40x12, 40x10, 40x10
Barbell Shrug: 225x15, 315x12, 405x10, 225x20(wide grip)
DB Shrug (2 second squeeze at the the top): 80x20
Standing Cable Rear Delt Flye: 20x25, 30x20, 30x20

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

-Rob

Vaze_06
05-10-09, 8:50 am
nice way to toast your shoulder!
kill on your beach boy........ i mean Guns' day :)

J Wong
05-10-09, 11:39 am
Nice work... 55's for laterals is crazy, I have never gone above 30 lbs for that movement.

Themostocles
05-11-09, 1:22 am
Nice work... 55's for laterals is crazy, I have never gone above 30 lbs for that movement.

x2. Way to go big Pimpin

rob_in_korea
05-11-09, 6:18 am
Thanks guys and gal. I had a solid Arm workout today. My elbow was feeling funny during French Curls so I decided not to do too many reps.

Biceps and Forearms (9 sets)
DB Curl: 35x12, 50x10, 60x5
Narrow Grip EZ Cable Curl: 100x20, 100x15, 80x25
Single Arm Rope Cable Hammer Curl: 40x12, 40x12, 50x12

Triceps (9 sets)
Wide Grip EZ Curl Cable Tricep Extension: 90x15, 110x12, 150x10
French Curl: 80x10, 80x10, 80x10
Dips: 12(+45lb), 10(+45lb), 20

I finished up with some grip work.
I'll try to get caught up with everyone's journeys soon. I have been busy as hell recently.

Sadly I have to sell my car, here is a video we put together to sell it (the Korean word means horsepower):

http://s231.photobucket.com/albums/ee68/rob_in_korea/?action=view&current=ChargerSale.flv&newest=1

That is not my car doing the burnout, I was going to film one but I couldn't find an appropriate spot.

Tomorrow will be Legs.

-Rob

Themostocles
05-11-09, 6:25 am
Sorry to hear about the car Rob, its a suck loss. Nice arm workout, hope the elbows isn't serious or anything.

pedraza
05-11-09, 4:17 pm
Thanks guys and gal. I had a solid Arm workout today. My elbow was feeling funny during French Curls so I decided not to do too many reps.

Biceps and Forearms (9 sets)
DB Curl: 35x12, 50x10, 60x5
Narrow Grip EZ Cable Curl: 100x20, 100x15, 80x25
Single Arm Rope Cable Hammer Curl: 40x12, 40x12, 50x12

Triceps (9 sets)
Wide Grip EZ Curl Cable Tricep Extension: 90x15, 110x12, 150x10
French Curl: 80x10, 80x10, 80x10
Dips: 12(+45lb), 10(+45lb), 20

I finished up with some grip work.
I'll try to get caught up with everyone's journeys soon. I have been busy as hell recently.

Sadly I have to sell my car, here is a video we put together to sell it (the Korean word means horsepower):

http://s231.photobucket.com/albums/ee68/rob_in_korea/?action=view&current=ChargerSale.flv&newest=1

That is not my car doing the burnout, I was going to film one but I couldn't find an appropriate spot.

Tomorrow will be Legs.

-Rob
great arm workout bro. sucks that you have to sell your car though. how does your elbow fell? probably just the tendons nothing that will hinder you from working out

Firedrake
05-11-09, 5:51 pm
Good looking work, Rob -- I hope you get a good price for the car! Having to sell one you treasure is always painful.

rob_in_korea
05-11-09, 9:54 pm
Sorry to hear about the car Rob, its a suck loss. Nice arm workout, hope the elbows isn't serious or anything.

Thanks T. I don't feel like selling the car, at least Seoul has a great subway system. My elbow's fine it was at the beginning stages of feeling funny.


great arm workout bro. sucks that you have to sell your car though. how does your elbow fell? probably just the tendons nothing that will hinder you from working out

Thanks pedraza. My elbow is fine, it won't hinder from working out. I don't think I'll be doing Skullcrushers/French Curls for a while.


Good looking work, Rob -- I hope you get a good price for the car! Having to sell one you treasure is always painful.

Thanks drake. Because they don't sell my car here in Korea I may make some money on the deal.

-Rob

J Wong
05-11-09, 10:06 pm
Awesome arm workout!

rob_in_korea
05-12-09, 6:10 am
Thanks boom.

I had a good Leg workout today. They decided to randomly close my normal gym for the rest of the week so I will have to use the tiny gym. This was not my planned workout for Legs but I had a pretty good pump going on.

Legs (17 sets)
Cybex Leg Extension: 110x12, 150x12, 190x12, 210x12
Cybex Prone Leg Curl: 90x12, 110x12, 150x12, 170x8
Squat: 135x12, 135x12, 185x10, 225x4 (bar/foot placement was off), 135x12

I finished up with 4 sets of Calf work.

Tomorrow is an off day and Thursday will be Chest.

-Rob

Themostocles
05-12-09, 6:25 am
Nice work, especially for having to use a different gym

machineman
05-12-09, 6:56 am
Nice work, especially for having to use a different gym

X2....

Thrawn
05-12-09, 7:40 am
Great couple of workouts, Rob! On point with impressive weights! Like mentioned by others...55's for laterals??? Woooooot! That is serious business!!
That car is a BEAUTY... i only wish i could affort it. Must break your heart to sell it.

pedraza
05-12-09, 11:15 am
great job rob. especially since your working with a smaller gym probably with crappier stuff

Psycho77
05-12-09, 10:00 pm
good work Rob.

change of venue sometimes brings out good workouts.

rob_in_korea
05-13-09, 2:49 am
Nice work, especially for having to use a different gym

Thanks T. I prefer the Cybex machines over Nautilus for Leg work.


X2....

Thanks machineman.


Great couple of workouts, Rob! On point with impressive weights! Like mentioned by others...55's for laterals??? Woooooot! That is serious business!!
That car is a BEAUTY... i only wish i could affort it. Must break your heart to sell it.

Thanks Thrawn. I used a bit of power to do those 55's they weren't strict form. I've had a blast with the car for the past three years and it will be hard to let it go.
I have my eyes on a more aftermarket modified (instead of a 6.1L engine, 7.0L haha) version of my current car so I think I'll be able to get it in two years.


great job rob. especially since your working with a smaller gym probably with crappier stuff

Thanks pedraza. They used to have an old rusty plate loaded Leg Press but it's gone now and the Cybex Leg Press was busted.


good work Rob.

change of venue sometimes brings out good workouts.

Thanks Psycho, that's true.

-Rob

Vaze_06
05-13-09, 1:35 pm
well done bro
and sorry for the car.... i would have cried... tho dont tell her right away, might get pissed at u for screwing her over.... lol
enjoy the rest

rob_in_korea
05-14-09, 1:57 am
well done bro
and sorry for the car.... i would have cried... tho dont tell her right away, might get pissed at u for screwing her over.... lol
enjoy the rest

Thanks Vaze. Don't worry I'll let the car down easy....lol.

-Rob

rob_in_korea
05-14-09, 6:38 am
I had an incredible Chest workout today. This was not the workout I had planned but that tiny gym was packed. Weight PR: Decline Barbell Bench Press, Rep PR: Incline DB Flye.

Chest (15 sets)
Flat DB Bench: 65x12, 75x10, 90x6<--all reps done slow bc bench wasn't fully connected to the legs....lol.
Incline Barbell Bench: 135x10, 185x5, 225x3, 135x20
Decline Barbell Bench: 185x10, 225x5, 275x2(PR)<--spotter assisted on second rep
Low to High Cable Flye: 55x12, 55x12, 55x12, 44x18
Incline DB Flye: 35x25(PR)

Tomorrow will be Back....

-Rob

Themostocles
05-14-09, 7:01 am
Great PRs Rob! And that bench sounds dangerous, or challenging lol

Thrawn
05-14-09, 4:15 pm
way to fry the pecs, Rob! Lol, forcing slow and controlled on a wobbly bench =)) That is hardcore =))

rob_in_korea
05-15-09, 5:08 am
Thanks guys, that bench was scary.

I had an awesome Back workout today. My deads weren't the best but everything else went great. They have up to 140's in the tiny gym now. I am still slightly congested, I ran out of antibiotics last weekend so maybe I should go get more.
Weight PR: DB Row, Rep PR: Pullups

Back (17 sets)
DB Row: 80x12, 100x10, 120x8, 140x5(PR)
Pullups (all sets at Body weight of 230): 24(PR), 18, 14, 12
Barbell Row: 185x12, 225x10, 275x6, 185x15
Deadlift: 225x8, 315x5, 365x2, 425x1<---all sets no straps
Hyperextension: 20

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

-Rob

eric downey
05-15-09, 5:23 am
Thanks guys, that bench was scary.

I had an awesome Back workout today. My deads weren't the best but everything else went great. They have up to 140's in the tiny gym now. I am still slightly congested, I ran out of antibiotics last weekend so maybe I should go get more.
Weight PR: DB Row, Rep PR: Pullups

Back (17 sets)
DB Row: 80x12, 100x10, 120x8, 140x5(PR)
Pullups (all sets at Body weight of 230): 24(PR), 18, 14, 12
Barbell Row: 185x12, 225x10, 275x6, 185x15
Deadlift: 225x8, 315x5, 365x2, 425x1<---all sets no straps
Hyperextension: 20

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

-Rob


nothing like fat guys doing pull ups.

good work rob

hardworkE
05-15-09, 11:19 am
425 pull, no straps, thats legit forearm/wrist strength too. Great chest/back workouts Rob!

Psycho77
05-15-09, 11:28 am
I know about scary benches man, i once broke the back board on ours and went falling over the side of the thing. Good thing I was holding the bar just yet.


sick workouts Rob.
Pull ups at 230 and 425 strapless..........vulgar display of power.

machineman
05-15-09, 12:16 pm
solid work here, Rob....nice job....

Thrawn
05-15-09, 3:13 pm
Great work Rob!! Liking that combo of exercises! Congrats on the PR's!!

dyskee
05-15-09, 6:23 pm
nice pulls rob thats huge bro

Firedrake
05-15-09, 8:49 pm
Good lookin' back day, Rob!

Vaze_06
05-15-09, 10:00 pm
Thanks guys, that bench was scary.

I had an awesome Back workout today. My deads weren't the best but everything else went great. They have up to 140's in the tiny gym now. I am still slightly congested, I ran out of antibiotics last weekend so maybe I should go get more.
Weight PR: DB Row, Rep PR: Pullups

Back (17 sets)
DB Row: 80x12, 100x10, 120x8, 140x5(PR)
Pullups (all sets at Body weight of 230): 24(PR), 18, 14, 12
Barbell Row: 185x12, 225x10, 275x6, 185x15
Deadlift: 225x8, 315x5, 365x2, 425x1<---all sets no straps
Hyperextension: 20

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

-Rob

congra on the Pr. better have been weighted hyper otherwise im calling u a wuzz.... just-kidding =p

rob_in_korea
05-16-09, 2:29 am
nothing like fat guys doing pull ups.

good work rob

Thanks Eric. That's not fat it's just my winter weight...lol.


425 pull, no straps, thats legit forearm/wrist strength too. Great chest/back workouts Rob!

Thanks E.


I know about scary benches man, i once broke the back board on ours and went falling over the side of the thing. Good thing I was holding the bar just yet.


sick workouts Rob.
Pull ups at 230 and 425 strapless..........vulgar display of power.

Thanks Psycho. Beware of the scary benches, I know someone is going to get injured using that bench someday.


solid work here, Rob....nice job....

Thanks machineman.


Great work Rob!! Liking that combo of exercises! Congrats on the PR's!!

Thanks Thrawn.


nice pulls rob thats huge bro

Thanks dyskee.


Good lookin' back day, Rob!

Thanks drake.


congra on the Pr. better have been weighted hyper otherwise im calling u a wuzz.... just-kidding =p

Thanks Vaze. I have enough of my own weight to use for hyperextensions...lol.

-Rob

rob_in_korea
05-16-09, 10:09 am
We found out earlier today that my wife's grandmother passed away. It was expected although I am not sure that makes it any easier. My wife and her were very close even though she lived in northern New Jersey for about the past 10 years. We have to attend her funeral which we will be held in her hometown over here in Korea tomorrow.

I'll be back at it on Monday.....

-Rob

J Wong
05-16-09, 10:13 am
We found out earlier today that my wife's grandmother passed away. It was expected although I am not sure that makes it any easier. My wife and her were very close even though she lived in northern New Jersey for about the past 10 years. We have to attend her funeral which we will be held in her hometown over here in Korea tomorrow.

I'll be back at it on Monday.....

-Rob

I'm sorry, a death in either side of the family is always going to be tough. Keep your head up

Themostocles
05-16-09, 10:58 am
I'm sorry, a death in either side of the family is always going to be tough. Keep your head up

x2. Sorry for your loss.

rob_in_korea
05-16-09, 1:26 pm
I'm sorry, a death in either side of the family is always going to be tough. Keep your head up

Thanks boom. We are both doing well.


x2. Sorry for your loss.

Thanks T.

I just had this thought regarding death:

Death is a part of life but the question to ask yourself is not "When am I going to die?" instead you should ask yourself "When am I going to start living?".

I think that is pretty good so I thought I would share it.

-Rob

LittleMan55
05-16-09, 1:28 pm
Great looking back work Rob!

Psycho77
05-17-09, 12:59 pm
Our prayers and deepest condolences on your loss, Rob. - Mike and Tin

LETHAL
05-17-09, 11:09 pm
sorry to hear about your lost and i pray that your wife is doing well. glad to see that you are doing well also in the gym and getting past those injuries. keep on pressing along big man.

rob_in_korea
05-17-09, 11:21 pm
Great looking back work Rob!

Thanks LittleMan.


Our prayers and deepest condolences on your loss, Rob. - Mike and Tin

Thanks for the condolences Mike.

I'll be hitting up Legs in an hour.

-Rob

rob_in_korea
05-17-09, 11:22 pm
sorry to hear about your lost and i pray that your wife is doing well. glad to see that you are doing well also in the gym and getting past those injuries. keep on pressing along big man.

Thanks for the support Lethal.

-Rob

rob_in_korea
05-18-09, 2:10 am
I said I'll be doing Legs but I meant Shoulders and it went pretty well.

Shoulders, Traps and Rear Delts (22 sets)
HS Shoulder Press (total weight listed): 100x15, 190x8, 190x8, 150x12, 150x12
Arnold Press: 40x12, 40x12, 40x12
DB Lateral Raise: 25x15, 35x12, 35x12, 45x10
EZ Curl Upright Row: 90x12, 90x12, 90x12
DB Shrug (2 second squeeze at the top): 100x12, 100x12, 120x10, 120x10
Seated Bent Over DB Lateral Raise: 35x12, 35x12, 35x12

I finished up with rotator cuff work. For the HS Shoulder Press I did it a bit differently this week, I leaned forward a little in the seat and it definitely made it tougher.

Tomorrow will be Arms....

-Rob

J Wong
05-18-09, 6:35 am
Good shoulder work Rob. How is everything?

rob_in_korea
05-19-09, 8:01 am
Thanks boom, everything is going great.

I had a great Arm workout today. I decided to incorporate the FST-7 into my routine and it was fun. Weight PR for Incline DB Curl.

Biceps and Forearms (13 sets)
Seated Incline DB Curl: 30x12, 40x10, 55x4(PR)
Narrow Grip EZ Curl: 70x12, 70x12, 70x12, 70x12, 60x12, 60x12, 60x12
DB Hammer Curl: 30x12, 35x12, 55x6 (PR?)

Triceps (13 sets)
Decline Close Grip Bench: 185x12, 225x10, 135x12<---last set done incredibly slow
Dips: 14(+45lb plate), 12(+45lb plate), 10(+45lb plate)
Rope Pulldown: 100x12, 100x12, 100x12, 100x12, 100x12, 100x12, 100x12

I should have started off with a higher weight on both FST-7 sets, now I know for next time.

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

-Rob

Themostocles
05-19-09, 8:20 am
Dang you and your freaky biceps! Ill never catch up to them lol

rob_in_korea
05-19-09, 10:46 pm
Dang you and your freaky biceps! Ill never catch up to them lol

Thanks T. What can I say?.....I am a beast....lol.

-Rob

J Wong
05-19-09, 11:00 pm
Nice arm work!

Themostocles
05-20-09, 1:19 am
Thanks T. What can I say?.....I am a beast....lol.

-Rob

Just rub it in... jerk lol

Thrawn
05-20-09, 6:47 am
I just had this thought regarding death:

Death is a part of life but the question to ask yourself is not "When am I going to die?" instead you should ask yourself "When am I going to start living?".

I think that is pretty good so I thought I would share it.

-Rob

Rob, my sincere condolences and i wish you and your wife all the strength you need to deal with this loss.
That thought regarding death: i do not think wiser words can be spoken.

On a more joyful note: Outstanding workouts lately and i just WISH i had your biceps, LOL =)

Vaze_06
05-20-09, 9:57 am
sorry for the lost Rob.

tho u killed your shoulder and guns... can u...... Flex plz *bats eyelashes* lol

rob_in_korea
05-21-09, 12:49 am
Nice arm work!

Thanks boom.


Just rub it in... jerk lol

I got to take what I can get T...lol


Rob, my sincere condolences and i wish you and your wife all the strength you need to deal with this loss.
That thought regarding death: i do not think wiser words can be spoken.

On a more joyful note: Outstanding workouts lately and i just WISH i had your biceps, LOL =)

Thanks for the condolences Thrawn. Well you, T and Vaze can be in my biceps fan club...lol.


sorry for the lost Rob.

tho u killed your shoulder and guns... can u...... Flex plz *bats eyelashes* lol

Thanks Vaze. I don't know if I am ready to flex for you just yet....lol...

-Rob

rob_in_korea
05-21-09, 6:56 am
I had an okay Leg workout today. I woke up this morning and it felt like that damn sinus infection was trying to make a comeback. So by the time I got to the gym my head felt like it was going to explode. I am still waiting on that nasal spray I ordered from the States but I picked up some saline solution spray today so hopefully that will kill the infection before it starts.

Legs (23 sets)
Nautilus Leg Extension: 125x12, 155x10, 200x8
Squat: 135x12, 185x6, 225x5, 275x1
HS Iso-Lateral Leg Press (weight per leg listed): 145x12, 245x12, 245x12, 245x12
DB SLDL: 45x12, 45x12, 45x12
Nautilus Prone Leg Curl: 110x12, 130x10, 180x8
I finished up with 6 sets of Calf work.

I also decided that I will incorporate FST-7 into every other workout.
Tomorrow will be Chest....

-Rob

Themostocles
05-21-09, 7:01 am
Hope it doesn't turn into anything serious, but way to get it done

Thrawn
05-21-09, 9:23 am
Agree with Seth: way to overcome and push through, Rob! Solid work.
Hope that blasted sinus problem will be history soon. You've been bugged by it for long enough now.

rob_in_korea
05-21-09, 10:40 pm
Hope it doesn't turn into anything serious, but way to get it done

Thanks T. I think I'll be fine but I am tired of this shit recurring. If it does come back strong I'll be going to a different doctor.


Agree with Seth: way to overcome and push through, Rob! Solid work.
Hope that blasted sinus problem will be history soon. You've been bugged by it for long enough now.

Thanks Thrawn.

-Rob

Vaze_06
05-21-09, 10:55 pm
Thanks Vaze. I don't know if I am ready to flex for you just yet....lol...
-Rob

AH! Pussy.. lol

hope u feel better sooon,
i warm up with your weights.. but its all good bro.... nothing to feel a shame about... other then im a 18 year old chick... your manhood shouldnt be too affected... as u get older u'll become stronger.... .......
Just kidding!!! great work out :)

rob_in_korea
05-22-09, 6:25 am
Haha..You are funny Vaze, have you ever considered working as a comedian....lol.

Well I went from a shitty Leg workout yesterday to an incredible Chest workout today. I still feel slightly congested but I think that saline nasal spray is working. Weight PR: Incline Barbell Bench

Chest (18 sets)
Incline Barbell Bench: 135x10, 185x5, 225x5, 275x1(PR)
Flat Barbell Bench: 135x15, 185x8, 185x8, 135x18
Incline DB Bench: 60x12, 70x10, 80x4
Cable Crossover (FST-7; 30 secs between sets): 70x12, 70x12, 60x12, 60x12, 50x12, 50x12, 50x12

I had a crazy pump from those Cable Crossovers. I finished up with Ab work.
Tomorrow is an off day and Sunday will be Back....

-Rob

Themostocles
05-22-09, 6:29 am
Damn, your incline max is my flat bench max lol. Excellent my man!

rob_in_korea
05-24-09, 9:10 am
Thanks T. That 275 Incline was heavy as hell.

I had a great Back workout today. Deads were kind of off today but that's okay. Rep PRs: Pullups. I forgot my belt so I had to do the pullups with a 20lb DB between my legs.

Back (15 sets)
Pullups (not dead hang): 30(PR), 14(+20lb DB)(PR), 12(+20lb DB), 10(+20lb DB)-drop set-8
Overhand Grip Barbell Row: 185x12, 225x10, 315x6, 335x3
HS Row (close parallel grip; total weight listed): 190x12, 190x12, 190x12
Deadlift: 275x8, 315x8, 365x5, 225x15<--straps used on last three sets

Tomorrow will be Shoulders....

-Rob

Vaze_06
05-24-09, 9:48 am
ahah... Really Not! i doubt guys would enjoy getting questioned about their manhood and virility.... tho it would get their ass at the gym and train harder.. hmmmm lol

i wish i could hit 365x5 on off day.... not even!!! 225x15 and i would be crying of joy... ahahaha
welll done :)

pedraza
05-24-09, 11:40 am
great workouts bro. looking really good on that chest and back. congrats on that PR cause 275lb isn't something light

rob_in_korea
05-24-09, 2:31 pm
ahah... Really Not! i doubt guys would enjoy getting questioned about their manhood and virility.... tho it would get their ass at the gym and train harder.. hmmmm lol

i wish i could hit 365x5 on off day.... not even!!! 225x15 and i would be crying of joy... ahahaha
welll done :)

Thanks Vaze. I am sure you'll be knocking out 225x15 in no time at all (which will be crazy) and if it makes you feel better I do weigh quite a bit more than you, so I have some advantage.


great workouts bro. looking really good on that chest and back. congrats on that PR cause 275lb isn't something light

Thanks pedraza. You are right, that 275 certainly wasn't light.

-Rob

Vaze_06
05-24-09, 5:58 pm
Thanks Vaze. I am sure you'll be knocking out 225x15 in no time at all (which will be crazy) and if it makes you feel better I do weigh quite a bit more than you, so I have some advantage.

well bro.. i DO hope u'll are bigger, heavier and stronger than me...

lets do some Biology 101 (very simple):

You (Rob) = Man and Me (Vaze) = Woman
Now we Both have testosterone, but since You are the man... you have more than me (but prolly do have more than the average chick, but thats an other lesson lol)

So

If You are stronger, bigger, heavier than Me = Excellent

IF You are about the same level as Me = Ouch... *Shakes Head* u better step up your game

If You are weaker than Me = You Are A Pussy

Conclusion, Keep it up!

=]

Damn, im on fire with my bullshits..... lol Sorry for the BS

rob_in_korea
05-25-09, 8:55 am
Thanks Vaze. You know if you don't want to become a comedian maybe you should write a book called "Vaze's Words of Wisdom"....lol.

I had a solid Shoulder workout today. Rep PR for Rear Delt Flye.

Shoulders, Traps and Rear Delts (25 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x10
Seated Neutral Grip DB Overhead Press: 50x12, 50x12, 45x18 (PR?)
Standing DB Front Raise: 25x12, 30x12, 40x6
Standing DB Lateral Raise (FST-7, 30 secs between sets): 30x12, 30x12, 25x12, 20x12, 20x12, 15x12, 15x12<---this kicked the shit out of me today.
Barbell Shrug: 225x12, 315x12, 405x8
Smith Machine Haney Shrug (assuming bar weight of 15lbs): 155x12, 155x10, 155x10
Standing Cable Rear Delt Flye: 30x15, 40x12(PR), 40x12

I finished up with rotator cuff work.

On a side note, I have had this strange nagging pain in my lower back the past few weeks. It's only annoying the first thing in the morning when I wake up, during my first set of squats and first set or two of deads (when in the bottom position).
I think I'll go hit up the acupuncture doctor next week.

Tomorrow will be Arms....

-Rob

pedraza
05-25-09, 10:55 am
nice looking workout bro. hope you fill better soon with that back

Psycho77
05-25-09, 1:29 pm
Thanks boom, everything is going great.

I had a great Arm workout today. I decided to incorporate the FST-7 into my routine and it was fun. Weight PR for Incline DB Curl.

Biceps and Forearms (13 sets)
Seated Incline DB Curl: 30x12, 40x10, 55x4(PR)
Narrow Grip EZ Curl: 70x12, 70x12, 70x12, 70x12, 60x12, 60x12, 60x12
DB Hammer Curl: 30x12, 35x12, 55x6 (PR?)

Triceps (13 sets)
Decline Close Grip Bench: 185x12, 225x10, 135x12<---last set done incredibly slow
Dips: 14(+45lb plate), 12(+45lb plate), 10(+45lb plate)
Rope Pulldown: 100x12, 100x12, 100x12, 100x12, 100x12, 100x12, 100x12

I should have started off with a higher weight on both FST-7 sets, now I know for next time.

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

-Rob


Bicep warrior. lol. Nice work on the arms and legs, Rob.

J Wong
05-25-09, 3:10 pm
Good shoulder workout. Keep up the good work.

Themostocles
05-26-09, 1:26 am
Good shoulder workout. Keep up the good work.

x2. And congrats on the PR

rob_in_korea
05-26-09, 6:47 am
Thanks for the support guys. I had a great Arm workout today. The back thing is more of an annoyance, I just wish I knew what had caused it in the first place.
Weight PRs: DB Curl, Reverse Grip EZ Curl, Tricep Straight Bar Extension and Dips. Rep PRs: DB Curl, Dips.

Biceps and Forearms (10 sets)
DB Curl: 40x12, 50x10(PR), 70x almost 2 (PR)
Spider Curl (narrow grip EZ; done on incline bench): 70x15, 70x15, 70x15
21's: 1 set with 70
Reverse Grip EZ Curl: 70x12, 70x12, 90x6(PR)

Triceps (12 sets)
Tricep Straight Bar Extension: 100x15, 130x12, 190x6(PR)
Kneeling Rope Overhead Extension: 70x15, 80x15, 90x15
DB Kickback: 25x12, 25x12, 25x12
Dips: 12(+45lbs), 2(+100lbs)(PR), 40(PR)

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

-Rob

J Wong
05-26-09, 6:50 am
Arms must have been pumped. Good work Rob.

Themostocles
05-26-09, 6:52 am
Arms must have been pumped. Good work Rob.

That and he smoked some PRs!

Vaze_06
05-26-09, 7:03 am
That and he smoked some PRs!

x2

and LOL, hmmmm subtitle: ''How to keep your Manhood and Not become a Pussy''

pedraza
05-26-09, 9:11 am
wow! great arm day big rob. your crushing some big PRs

rob_in_korea
05-27-09, 1:14 am
Arms must have been pumped. Good work Rob.

Thanks boom and yes I definitely had a great pump going on.


That and he smoked some PRs!

Thanks T.


x2

and LOL, hmmmm subtitle: ''How to keep your Manhood and Not become a Pussy''

Thanks Vaze, I like the subtitle...lol.


wow! great arm day big rob. your crushing some big PRs

Thanks pedraza. I am trying to catch up to you....just give me a few years.

-Rob

eric downey
05-27-09, 2:22 am
Thanks for the support guys. I had a great Arm workout today. The back thing is more of an annoyance, I just wish I knew what had caused it in the first place.
Weight PRs: DB Curl, Reverse Grip EZ Curl, Tricep Straight Bar Extension and Dips. Rep PRs: DB Curl, Dips.

Biceps and Forearms (10 sets)
DB Curl: 40x12, 50x10(PR), 70x almost 2 (PR)
Spider Curl (narrow grip EZ; done on incline bench): 70x15, 70x15, 70x15
21's: 1 set with 70
Reverse Grip EZ Curl: 70x12, 70x12, 90x6(PR)

Triceps (12 sets)
Tricep Straight Bar Extension: 100x15, 130x12, 190x6(PR)
Kneeling Rope Overhead Extension: 70x15, 80x15, 90x15
DB Kickback: 25x12, 25x12, 25x12
Dips: 12(+45lbs), 2(+100lbs)(PR), 40(PR)

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

-Rob

as if my arms werent sore enough. reading that i got a pump all over again

rob_in_korea
05-28-09, 6:47 am
Thanks Eric.

I had a great Leg workout today. Unfortunately that back thing has become more of an annoyance so no Back squats today. I also couldn't go as deep on Leg Presses and I did hit Rep PRs but I won't count them.

Legs (29 sets)
Front Squat: 95x12, 135x10, 185x3, 95x18
HS Iso Lateral Leg Press (total weight per Leg listed; I always do this one leg at a time): 155x12, 255x12, 300x10, 155x35
Nautilus Leg Extension (FST-7; 45 secs between sets): 155x12, 155x12, 155x12, 140x12, 140x12, 140x12, 140x12
Nautilus Prone Leg Curl (FST-7; 30 secs between sets): 150x12, 130x12, 130x12, 130x12, 130x12, 120x12, 120x12<---my legs were ridiculously pumped by this point

I finished up with 7 sets of calfs FST-7 style.

By the way tomorrow is my last day of work.....and I am fucking stoked (sorry I just switched into 1980's mode). My last paycheck will be on June 6th and then it is up to me and my wife to make our own money.

I may be starting at the new gym on Monday or Tuesday next week. I lose my base access on Monday although I may have found a way to get a pass for base for one month more.

Lastly, I will begin cutting sometime next week. The reason the date is not set is because I have a dinner scheduled with some clients next Wednesday and possibly one other day so in that case cutting will begin Saturday or Sunday. I will start off with 6 weeks and go from there. More on the plan later.

Tomorrow should be Chest but there is a funeral tomorrow is Seoul for South Korea's ex-president who committed suicide last weekend. They will be blocking off many parts of the city so I'll play it by ear.

-Rob

Vaze_06
05-28-09, 10:53 am
damn, no doubt about the pump! great work out Rob
hope things will work out for the best for u

Themostocles
05-29-09, 1:45 am
damn, no doubt about the pump! great work out Rob
hope things will work out for the best for u

x2

Vaze_06
05-29-09, 1:48 am
x2

i say bullshit! u never agree with me! u are just to damn lazy to write something else =p

Themostocles
05-29-09, 1:53 am
i say bullshit! u never agree with me! u are just to damn lazy to write something else =p

Shhhhh... don't tell my secret lol

Psycho77
05-29-09, 4:32 am
Thanks for the support guys. I had a great Arm workout today. The back thing is more of an annoyance, I just wish I knew what had caused it in the first place.
Weight PRs: DB Curl, Reverse Grip EZ Curl, Tricep Straight Bar Extension and Dips. Rep PRs: DB Curl, Dips.

Biceps and Forearms (10 sets)
DB Curl: 40x12, 50x10(PR), 70x almost 2 (PR)
Spider Curl (narrow grip EZ; done on incline bench): 70x15, 70x15, 70x15
21's: 1 set with 70
Reverse Grip EZ Curl: 70x12, 70x12, 90x6(PR)

Triceps (12 sets)
Tricep Straight Bar Extension: 100x15, 130x12, 190x6(PR)
Kneeling Rope Overhead Extension: 70x15, 80x15, 90x15
DB Kickback: 25x12, 25x12, 25x12
Dips: 12(+45lbs), 2(+100lbs)(PR), 40(PR)

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

-Rob

Awesome arm day, Rob.

Those are some strong PRs you got going there.

rob_in_korea
05-29-09, 6:17 am
Thanks Psycho, T and Vaze. And Vaze and T no playing grab ass in my thread...lol.

I had an outstanding Chest workout today. I went for 315 on flat bench and got half a rep, so almost a weight PR. I think I went way to slow on the negative portion so I din't have it in me to complete the rep, but it still felt great. It will have to wait till I am finished cutting.
Rep PR on Flat Barbell Bench.

Chest (16 sets)
Flat Barbell Bench Press: 135x10, 185x5, 225x2(conserving energy), 315x half a rep, 135x28(PR)
Incline DB Bench: 60x12, 70x10, 80x6
Steep Incline DB Bench: 50x15, 50x15, 60x10
Incline DB Flye: 30x12, 35x12, 40x12, 45x10
Flat DB Flye: 45x15 (PR?)

Tomorrow will most likely be an off day. My wife and I have to go look for a new apartment and office space. Back is up next...

-Rob

Themostocles
05-29-09, 6:23 am
Great PRs! And that half rep is half more than me lol, though without a spot I am screwed on trying...

machineman
05-29-09, 6:45 am
solid work in here Rob....my best to you and the mrs on finding new a new apartment and office.....bench is looking strong, bro.....

pedraza
05-29-09, 7:01 am
great job rob. next time i want to see that 315

J Wong
05-29-09, 9:00 am
Almost have the big 3 pies!!

rob_in_korea
05-30-09, 12:52 am
Great PRs! And that half rep is half more than me lol, though without a spot I am screwed on trying...

Thanks T. If I didn't have a spotter I wouldn't have attempted it, if I did I'd still be laying there right now trying to figure a way to get it off my chest...lol.


solid work in here Rob....my best to you and the mrs on finding new a new apartment and office.....bench is looking strong, bro.....

Thanks machineman. We are getting ready to go look now.


great job rob. next time i want to see that 315

Thanks pedraza. It'll go up eventually.


Almost have the big 3 pies!!

Thanks boom. That shit was heavy as hell though.

-Rob

Vaze_06
05-30-09, 11:23 pm
AH! I say bullshit! Seth has more interest in grabbing my ass than me his...
I do ask to Never be left alone with him plz... lolllll

nice work out bro, good luck with the research

rob_in_korea
05-31-09, 1:20 am
AH! I say bullshit! Seth has more interest in grabbing my ass than me his...
I do ask to Never be left alone with him plz... lolllll

nice work out bro, good luck with the research

Thanks Vaze and I do agree with you about the ass grabbing. The question is where is my ass in all of this grabbing?....lol.

I'll be hitting Back in a few hours....

-Rob

rob_in_korea
05-31-09, 7:14 am
I had a solid Back workout today. Due to that annoying pain in my lower Back I only did 2 sets of deads this week. Rep PR on T-Bar row.

Back (19 sets)
T-Bar Row (bar in the corner): 3 plates x 15, 4 plates x 12, 5 plates x 10 (PR), 3 plates x 30 (PR?)
HS Row (wide neutral grip, total weight listed, sets done with slow negatives): 190x12, 190x12, 240x12, 290x8
Deadlift: 225x10, 275x10<--no straps or belt
Hyperextension: 15, 12
Wide Grip Lat Pulldown (FST-7, 30 secs between sets): 150x12, 140x12, 120x12, 120x12, 100x12, 100x12, 100x12<---these kicked the shit out of me.

The workouts will be sporadic over the next few days. I have to go look at more office and apartment space on Tuesday. I should be able to hit Shoulders tomorrow.....

-Rob

LittleMan55
05-31-09, 10:40 am
Great looking back day Rob!

Vaze_06
05-31-09, 2:07 pm
I had a solid Back workout today. Due to that annoying pain in my lower Back I only did 2 sets of deads this week. Rep PR on T-Bar row.

Back (19 sets)
T-Bar Row (bar in the corner): 3 plates x 15, 4 plates x 12, 5 plates x 10 (PR), 3 plates x 30 (PR?)
HS Row (wide neutral grip, total weight listed, sets done with slow negatives): 190x12, 190x12, 240x12, 290x8
Deadlift: 225x10, 275x10<--no straps or belt
Hyperextension: 15, 12
Wide Grip Lat Pulldown (FST-7, 30 secs between sets): 150x12, 140x12, 120x12, 120x12, 100x12, 100x12, 100x12<---these kicked the shit out of me.

The workouts will be sporadic over the next few days. I have to go look at more office and apartment space on Tuesday. I should be able to hit Shoulders tomorrow.....

-Rob

sick deads Rob, esp without straps!
congra for the Pr


Thanks Vaze and I do agree with you about the ass grabbing. The question is where is my ass in all of this grabbing?....lol.

I'll be hitting Back in a few hours....

-Rob

*confused* Huh? ... Your ass?
well... u see... u have Wifey... but if u wanna get your ass grab by Seth... damn boy! its as u wish!!! aint judging here!!! anyways it will give my ass a break loll

hardworkE
05-31-09, 7:50 pm
Killed back and chest! You'll be putting up 315 for reps in no time.

Themostocles
06-01-09, 1:07 am
The question is where is my ass in all of this grabbing?....lol.
-Rob

Eh, I don't do married lol... Well, not often anyways

rob_in_korea
06-01-09, 8:41 am
Great looking back day Rob!

Thanks LittleMan.


sick deads Rob, esp without straps!
congra for the Pr



*confused* Huh? ... Your ass?
well... u see... u have Wifey... but if u wanna get your ass grab by Seth... damn boy! its as u wish!!! aint judging here!!! anyways it will give my ass a break loll

Thanks Vaze. That's true my wife might not like you grabbing my ass. As far as Seth goes, well I am not so sure he wants to grab my ass either. That is a lot of ass talk...lol.


Killed back and chest! You'll be putting up 315 for reps in no time.

Thanks E.


Eh, I don't do married lol... Well, not often anyways

A man can wish can't he....lol.

-Rob

J Wong
06-01-09, 8:48 am
Good back work. 275x10 is awesome

rob_in_korea
06-01-09, 8:51 am
I had an excellent Shoulder workout today. Rep PRs: HS Shoulder Press, Weight PRs: DB Lateral Raise, Bent Over DB Lateral Raise and Cable Upright Row.

Shoulders, Traps and Rear Delts (23 sets)
HS Shoulder Press (total weight listed): 100x15, 150x12, 190x8, 240x4 (PR), 100x50(PR)
Standing Neutral Grip DB Overhead Press: 45x18, 55x8, 45x18
Standing DB Lateral Raise: 35x12, 45x10, 60x2(PR), 25x20
Cable Upright Row (EZ Bar): 100x15, 130x12, 190x6(PR)
DB Shrug (two second squeeze at top): 95x15, 95x15, 120x12, 120x12, 120x12
Seated Bent Over DB Lateral Raise: 35x12, 35x12, 50x6(PR)

I finished off with rotator cuff work. I had a crazy Shoulder pump going on.
Tomorrow is an off day and Wednesday will be Arms at my new gym. Occasionally, I'll have someone sign me on to base and work out at the base gym otherwise I'll be using that shitty gym I told you guys about before. I think I'll order some powerlifting bands soon so that should help take care of the lack of weight problem at that gym.

Sorry I haven't checked everyone's journeys in a while. I'll get to it as soon as possible.

-Rob

rob_in_korea
06-01-09, 8:51 am
Good back work. 275x10 is awesome

Thanks boom. I may be doing more high rep deads for a while.

-Rob

Themostocles
06-01-09, 12:14 pm
Damn man, break enough PRs?

Psycho77
06-01-09, 9:23 pm
Sick back and shoulder workout, Rob.

Congrats on hitting all those sweet PRs.

Firedrake
06-01-09, 10:23 pm
Lookin' GOOD, Rob!

LETHAL
06-02-09, 12:09 am
impressive shoulder workout bro, keep on doing it man. get at me when ever you can man as i understand. i post when i can man as i have a busy life now that the kids are outta school and work has been crazy. take care man.

Vaze_06
06-02-09, 12:35 am
got some strong shoulder Rob, well done.

tho dont worry... while u were ''gone'' we created a new club called H.T.S.W.R.A.A.
How To Survive While Rob Aint Around.

usually see each other 3-4 times per week. do a circle and with row talk about our feeling toward u... the more sensitive ones end up doing a breakdown.. but an one-o-one session with me seem to work things out ... maybe in a couple of years will be strong enough to spend a couple day (if really lucky weeks) without u...

lol... i'm lame.. i know!

rob_in_korea
06-02-09, 7:42 am
Damn man, break enough PRs?

Thanks T. There is no such thing as breaking too many PRs...lol.


Sick back and shoulder workout, Rob.

Congrats on hitting all those sweet PRs.

Thanks Psycho.


Lookin' GOOD, Rob!

Thanks drake.


impressive shoulder workout bro, keep on doing it man. get at me when ever you can man as i understand. i post when i can man as i have a busy life now that the kids are outta school and work has been crazy. take care man.

Thanks Lethal. I know you are one seriously busy guy Lethal.


got some strong shoulder Rob, well done.

tho dont worry... while u were ''gone'' we created a new club called H.T.S.W.R.A.A.
How To Survive While Rob Aint Around.

usually see each other 3-4 times per week. do a circle and with row talk about our feeling toward u... the more sensitive ones end up doing a breakdown.. but an one-o-one session with me seem to work things out ... maybe in a couple of years will be strong enough to spend a couple day (if really lucky weeks) without u...

lol... i'm lame.. i know!

Thanks Vaze and I actually laughed my ass off reading that post....


My wife and I found an office today and we signed a one year contract on it. The price is very reasonable...well at least for Seoul it's reasonable. It's 805 square feet (74.5 square meters), $10,000 deposit and $900 a month. It's two minutes from a major subway stop, so a really great location.

Now, we need to find a new place to live. I think we will slum it up for the next year or so....lol. We will most likely live near our office, maybe in an older building, probably a studio type apartment. Make a sacrifice now for a future payoff. The good thing is that the new gym is about a 20 min walk from our new office.
I still need to sell my car. I have 28 days left or I have to pay a huge penalty plus taxes on it to Korea. No worries though, I am sure I can find someone to buy it.

Tomorrow will be Arms.....

-Rob

J Wong
06-02-09, 11:46 am
Good shoulder workout Rob. Kill those arms today. Congratulations on the office man. I hope your housing situation gets better, if I win the lottery over here I will send you some money!

Firedrake
06-02-09, 8:58 pm
All right, Rob -- I'ma gonna have to step up my shoulder game, seeing these PRs!

Great stuff!