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rob_in_korea
06-03-09, 3:31 am
Thanks boom and drake. Don't worry boom, I've been down before and I've been up before. I used to live in one of Trump's buildings over here and it was ridiculously nice but the price was also ridiculous....$4,200 a month for rent. The place we will move won't be too bad just a bit smaller and not as nice as where we live now. But if you do win the lottery I'll be glad to take some free money....lol.

I went to the new gym today and signed up for a 3 month membership....$90 a month. The good thing is Yun Chang (that bodybuilder guy) works out there almost everyday so occasionally I'll do some of his workouts. The numbers look different because the bars only weigh 40lbs and the plates are 44, 33, 22 etc...

I had a great Arm workout today. Rep PRs: Incline DB Curl, Incline Close Grip Bench. Weight PR: Incline Close Grip Bench.

Biceps and Forearms (16 sets)
Incline DB Curl: 35x12, 45x8, 50x5(PR)
Barbell Curl: 84x12, 104x6, 62x18
EZ Cable Curl (narrow grip - FST-7 - 30 secs between sets): 85x12, 85x12, 85x12, 85x12, 70x12, 70x12, 70x12
DB Hammer Curl: 40x8, 40x8, 40x8

Triceps (15 sets)
Incline CGBP: 84x15, 128x12, 150x8, 172x5(PR), 128x20(PR)
Dips: 14(+44 lbs), 10(+44lbs), 16
Standing Overhead Rope Extension (FST-7; 30 secs between sets): 85x12, 85x12, 85x12, 85x12, 70x12, 70x12, 55x12

I finished up with some grip work. I had an amazing pump going on today.
Cutting will begin on Monday, although I semi started already.
Tomorrow will most likely be an off day because my wife and I have to go look for a place to live. Friday will be Legs.....

-Rob

Themostocles
06-03-09, 3:56 am
Damn man, some strong showing on those guns. Good luck with the new gym and everything else you having going on in your life. You an animal and you will always end up on top with that kind of attitude.

J Wong
06-03-09, 7:47 am
Great arm work Rob!

Thrawn
06-03-09, 10:53 am
Did some reading after my week of absence. Doing GOOOOOD, Rob! Great workouts! Hope you find a new place soon, brother!

Psycho77
06-03-09, 11:13 am
Good work Rob! Show those guns whos boss. lol.

Those are some weird numbered plates. 44, 33, 22

rob_in_korea
06-04-09, 5:32 am
Damn man, some strong showing on those guns. Good luck with the new gym and everything else you having going on in your life. You an animal and you will always end up on top with that kind of attitude.

Thanks T. I am looking forward to this new phase of my life.


Great arm work Rob!

Thanks boom.


Did some reading after my week of absence. Doing GOOOOOD, Rob! Great workouts! Hope you find a new place soon, brother!

Thanks Thrawn and welcome back.


Good work Rob! Show those guns whos boss. lol.

Those are some weird numbered plates. 44, 33, 22

Thanks Psycho. The plates are 20kg, 15, 10, 5 and so on and all the bars are odd because they weigh around 40lbs.


My wife and I found a new place to live today. It's pretty small at 455 square feet (42 square meters) but it's only one minute away from our new office so you can't beat that. We got an awesome deal on it as well. We will move sometime around the later part of June.

I will occasionally do some workouts at the base gym since my workout partner still works there. So you may see the weird numbers on some days and other days normal numbers.
Tomorrow will be Legs.....

-Rob

sanga
06-04-09, 7:32 am
Some excellent work in here mate, stick with it.

Thrawn
06-04-09, 9:56 am
Very happy to hear you found a good place to live, Rob! From what i can gather it sounds like a great location. Near work and cheap. Topnotch in my book!

Vaze_06
06-04-09, 11:55 am
Very happy to hear you found a good place to live, Rob! From what i can gather it sounds like a great location. Near work and cheap. Topnotch in my book!

well Bert.. its because You Are Cheap! =p j-k
glad things are working out for u Rob, nice Prs

Thrawn
06-04-09, 1:56 pm
well Bert.. its because You Are Cheap! =p j-k
glad things are working out for u Rob, nice Prs

Permission to kick a certain female in your thread, Rob? =)

Vaze_06
06-04-09, 5:29 pm
Permission to kick a certain female in your thread, Rob? =)

OH! its how you're gonna treat your future wifey????!! Tsssssss I'm gonna make u train chicky way during one week *sticks her tongue out*
next time u'll think twice before kicking my ass :)

rob_in_korea
06-05-09, 2:24 am
Some excellent work in here mate, stick with it.

Thanks for stopping by Sanga.


Very happy to hear you found a good place to live, Rob! From what i can gather it sounds like a great location. Near work and cheap. Topnotch in my book!

Thanks Thrawn. Well it's cheap by Seoul standards, $15,000 deposit and $700 a month. Our total rent (office+apartment): $25,000 deposit and $1,600 a month. But we are right in the middle of Seoul so we got good deals.


well Bert.. its because You Are Cheap! =p j-k
glad things are working out for u Rob, nice Prs

Thanks Vaze. That's funny.


Permission to kick a certain female in your thread, Rob? =)

Now I can't kick Vaze out of this thread, she's too strong...


OH! its how you're gonna treat your future wifey????!! Tsssssss I'm gonna make u train chicky way during one week *sticks her tongue out*
next time u'll think twice before kicking my ass :)

LOL....

-Rob

rob_in_korea
06-05-09, 2:33 am
I had a great Leg workout today. I decided to do Front Squats once again, someday I'll make it over to the acupuncture doctor. Weight PR: Front Squat.

Legs (22 sets)
Cybex Plate Loaded Leg Press (remember 1 plate= 44lbs): 2ppsx25, 3ppsx20, 4ppsx20, 5ppsx12<---every set done with super slow negatives
Front Squat: 106x12, 128x10, 172x8, 216x1(PR), 128x8
DB SLDL: 50x15, 50x15, 55x12<---super slow negatives
Paramount Leg Extension (piece of shit machine, I can't fit in it right, may just switch to lunges): 110x12, 110x12, 110x12
Cybex Prone Leg Curl: 110x12, 154x10, 176x6
I finished up with 4 sets of Calfs.

Tomorrow will be Chest...

-Rob

Vaze_06
06-05-09, 2:37 am
44lbs plates?? huh.... what happen to the 1lbs?! suppose to be prettier maybe... lol
tho if u stopped become big, maybe u would be able to fit into the chicky machine...
great work out :)

Themostocles
06-05-09, 2:38 am
Nice PR, lunges FTW

Thrawn
06-05-09, 5:56 am
Great legwork, Rob. Frontsquats and lunges in one workout: oh YES!
Congrats on the pr for frontsquats! Although i am suprised and happy to see i own you on that one. For now... =)))

rob_in_korea
06-05-09, 7:42 am
44lbs plates?? huh.... what happen to the 1lbs?! suppose to be prettier maybe... lol
tho if u stopped become big, maybe u would be able to fit into the chicky machine...
great work out :)

Thanks Vaze. Stop getting bigger....heresy....lol.


Nice PR, lunges FTW

Thanks T.


Great legwork, Rob. Frontsquats and lunges in one workout: oh YES!
Congrats on the pr for frontsquats! Although i am suprised and happy to see i own you on that one. For now... =)))

Thanks Thrawn. I know you are ahead of me on Front Squats but I will do 275 next week just to beat you.....j/k...lol...

-Rob

Thrawn
06-05-09, 8:19 am
Thanks Thrawn. I know you are ahead of me on Front Squats but I will do 275 next week just to beat you.....j/k...lol...

-Rob

Just trying to motivate you, Rob! I would LOVE for you to pass me by on that one.

Vaze_06
06-05-09, 11:00 pm
Now I can't kick Vaze out of this thread, she's too strong...


i still say bullshit! u enjoy my BS in your journey.... i put some... craziness into it :) lol

so your Beach Boy work out??!... aint good to make a lady wait ya know... lol

Psycho77
06-05-09, 11:14 pm
Great work, Rob.

Front squats, SLDLs, lunges all in one sweet session.

Can't fit into machines huh..........getting bigger Rob.

Firedrake
06-06-09, 1:38 am
Great work, Rob -- I sympathize about some machines. I have long upper legs, and have to push the bag of the leg extension machine all the way back -- at least ours is adjustable.

rob_in_korea
06-06-09, 4:19 am
Thanks for the support everyone. I am sorry to make you wait Vaze and you know how much I love having you in here, making me feel better or insulting me...lol....

I had an awesome Chest workout today. I went to the Base gym, so normal numbers today. Weight PR: Incline DB Bench, Rep PRs: Flat DB Bench, Decline Barbell Bench.

Chest (18 sets)
Incline DB Bench Press: 60x15, 70x12, 80x7, 90x2(PR), 60x20(PR?)
Flat DB Bench Press: 80x5, 90x5, 110x2(PR)<--could've done more but I went too slow on the negatives.
Decline Barbell Bench Press: 185x10, 225x6, 135x45(PR)
Incline DB Flye (FST-7; 30 secs between sets): 50x12, 40x12, 30x12, 30x12, 20x12, 20x12, 20x12<----kicked the shit out me

I finished up with Ab work. I should mention that the Decline Bench 135x45 were speed reps, not slow ones.

Now tomorrow and possibly Monday will be off days. Monday I have to go to the Immigration office and change my Visa status so I don't get fined. This process sometimes takes 30mins, sometimes you wait for 3 hours.

Back is up next.....

-Rob

Thrawn
06-06-09, 4:47 am
Awesome chestwork Rob! Breaking all your limits here! WAY TO GO, big man!!

Those short breaks on the last exercise must have really BURNED the daylights out of your pecs after all the big work.

Vaze_06
06-06-09, 8:32 am
Awesome chestwork Rob! Breaking all your limits here! WAY TO GO, big man!!

Those short breaks on the last exercise must have really BURNED the daylights out of your pecs after all the big work.

x2
and i dont insult you.... its my strange ways to care about u guys and make sure u keep on bustin your ass off at the gym... It's Good Motivation :)
anyways u're smoking Prs every work out so give me a break!

*chicky voice* Rob... We Need To Talk...

hehehe =p

J Wong
06-06-09, 8:41 am
Good PRs Rob!

rob_in_korea
06-07-09, 1:50 am
Awesome chestwork Rob! Breaking all your limits here! WAY TO GO, big man!!

Those short breaks on the last exercise must have really BURNED the daylights out of your pecs after all the big work.

Thanks Thrawn. Those FST-7 sets will really wear you out.


x2
and i dont insult you.... its my strange ways to care about u guys and make sure u keep on bustin your ass off at the gym... It's Good Motivation :)
anyways u're smoking Prs every work out so give me a break!

*chicky voice* Rob... We Need To Talk...

hehehe =p

Thanks Vaze. I do appreciate your motivation....well that and the fact that I am going to get beat by a girl if I don't give it my all at the gym...lol.


Good PRs Rob!

Thanks boom.

-Rob

Themostocles
06-08-09, 1:31 am
Volume and weight! Way to crush soem PRs Rob!

rob_in_korea
06-08-09, 3:35 am
Thanks T.

I had a solid Back workout today. Weight PR and Rep PR: Barbell Row.
My deads were shitty this week but I had to do them with slow negatives (2-3 secs per rep) so that may explain it. The reason for the slow negatives....there is a store below the gym so if I don't softly touch the floor they will come up and complain. If they complain a few times I get booted from the gym....awesome.

Plus I started cutting today...well actually I started to lower my calories 2 days ago. I also walk about 40-50 mins a day going back and forth from the gym with a 15lb gym bag since I can't drive my car. On top off all that the air conditioners don't work in the gym so it's like a sauna in there.

I don't know maybe all of that explains my shitty deadlifts. When I have some time I will go hit up some acupuncture. My wife and I have been surprisingly busy since starting our own company.
Anyway my start weight is 231lbs for this cut. I really don't want to drop below 210, so I'll post more on my plan later.

Back (18 sets)
Pullups: 20, 12, 12, 10
Barbell Row (overhand grip): 194x12, 216x10, 282x6, 348x1(PR), 216x18(PR)
HS MTS Row (one arm at a time, close underhand grip, weight per arm listed): 99x12, 110x12, 133x6, 144x4
Deadlift (slow negatives, no straps): 282x6, 326x3, 392x1, 414xnothing(decided to be safe with my lower back, so I didn't attempt it), 216x13<---I should mention, I never do deadlifts touch and go anymore.
Hyperextension: 15

Tomorrow will be Shoulders. I'll try to get caught up on everyone's journeys later tonight.

-Rob

Themostocles
06-08-09, 3:37 am
Nice PRs, and those conditions will make for sucky deads. But the extra control will be good for you.

Vaze_06
06-08-09, 9:51 pm
oooh an other one who wants to look good for the summer! lol
strong rows and good work out

rob_in_korea
06-09-09, 4:16 am
Nice PRs, and those conditions will make for sucky deads. But the extra control will be good for you.

Thanks T. I found out today during Shrugs how badly those 40lb bars suck.


oooh an other one who wants to look good for the summer! lol
strong rows and good work out

Thanks Vaze. Look good for summer?....I don't know what you're talking about....I look good all the time...lol. Actually this mini cut just happened to coincide with summer.

-Rob

rob_in_korea
06-09-09, 4:34 am
I had a good Shoulder workout today. So those 40lb bars start bending at 300lbs and by 450 the bend is ridiculous. So it looks like I may not be going over 400 on deads for a while unless I hit up the base gym. But I think I'll be doing rack pulls for a while because of that weird pain in my lower back.
I should mention that when I work out by myself I do it rather quickly. The longest break between sets would be 1:00-1:30. I don't do this on purpose, it's just that I feel like I should be doing something.

Shoulders, Traps and Rear Delts (28 sets)
Standing Barbell Overhead Press: 88x15, 104x12, 128x5, 88x22
Seated DB Overhead Press: 55x12, 55x10, 55x10
Standing Neutral Grip DB Overhead Press: 45x18
EZ Curl Front Raise: 33x15, 33x15, 44x10
Standing DB Lateral Raise (FST-7, 30 secs between sets): 40x12, 30x12, 22x12, 22x12, 17x12, 17x12, 17x12
Barbell Shrug: 238x12, 304x12, 414x8, 414x8, 458x5, 216x25
Paramount Rear Delt Flye (this machine is good): 85x12, 85x10, 70x10, 70x10

I finished up with rotator cuff work. I've lowered my calories to 3500. I need to figure out how much all this additional walking is burning.
Anyway I'll play with these numbers a bit but yesterday it broke down to about 400g carbs, 275g protein and 81 g fat. In a few weeks I think I'll carb cycle something like 3 days of less than 200g of carbs and 1 day of normal. I do have to be careful though because I have borderline low blood sugar, so I don't need to be passing out anywhere....lol. I may also start Cuts in a few weeks.

Tomorrow is an off day and Thursday will be Arms. Sorry once again for not checking in on everyone.....

-Rob

Themostocles
06-09-09, 4:49 am
Sorry to hear about the odd pain in your back, hopefully it clears up fast. Those bars sound like they suck, but high volume can really crank up some growth on those traps. Nice workout Rob

hardworkE
06-09-09, 10:22 am
Nice shoulder workout Rob!

J Wong
06-09-09, 10:39 am
Shoulder workout is looking good! Hope your back heals up soon.

rob_in_korea
06-09-09, 11:28 am
Sorry to hear about the odd pain in your back, hopefully it clears up fast. Those bars sound like they suck, but high volume can really crank up some growth on those traps. Nice workout Rob

Thanks T. The back is no big deal, more of an annoyance. Actually those bars start bending at around 260. I am thinking of changing up my routine a bit anyway. More high rep sets, supersets, giant sets (but I think the gym is too small/crowded to do giant sets).


Nice shoulder workout Rob!

Thanks E.


Shoulder workout is looking good! Hope your back heals up soon.

Thanks boom. I am sure after a couple sessions of acupuncture I'll be good to go.

Well I figured out that with all this extra walking I am burning approximately an additional 1000 calories a week. It's a 1.5 mile round trip to the gym. So five times a week is an extra 7.5 miles of walking I am doing.
This of course doesn't include the other walking I do during the day. Our new apartment doesn't have an elevator and we live on the third floor so that may burn a few extra calories as well.
I'll be adding in cardio somewhere but just how much and when I am not exactly sure yet. I do 20-30 mins of fat burning cardio usually after Chest right now. Maybe on my off day I'll go in and do 45 mins to an hour of fat burning cardio. I don't know will see what happens. Like I said I am at 231 and I don't want to drop below 210. This is my first time cutting or doing any sort of diet for that matter so I'll play around with it.

-Rob

rob_in_korea
06-11-09, 3:16 am
I had a decent Arm workout today. Yesterday, since I didn't work out, I lowered my calories to 3200. It broke down to about 270g carbs, 335g protein, 90g fat. I will say, I was hungry as shit yesterday but so far so good.
I also have only been sleeping about six hours a night for the past two weeks. And no I am not worrying about shit. My wife and I have been busy with our business. I am conducting a seminar on Saturday. I think we have 20 people showing up (we didn't advertise this one on purpose) and I will be giving an hour presentation on "Changing Your Results".

Biceps and Forearms (10 sets)
Standing DB Curl: 35x12, 45x8, 55x5
Wide Grip Barbell Curl: 88x12, 106x5, 66x18
Cable 21's (narrow grip EZ): 85x21-drop set(ds)-55x21
Reverse Grip EZ Curl: 77x8, 77x8, 44x18

Triceps (10 sets)
Flat CGBP: 128x18, 172x15, 216x12 -(ds)- 128x20<---reps done very slow except on last drop set.
Reverse Grip Straight Bar Extension: 55x12, 55x12, 70x12
Rope Pulldown: 100x15
Dips: 12(+44lbs), 10(+44lbs), 16

Tomorrow will be Legs...

-Rob

Themostocles
06-11-09, 3:47 am
Glad you aren't worrying about stuff. I sleep less when I cut my calories, don't know if that is normal or not. But good looking arm day

rob_in_korea
06-12-09, 3:30 am
Thanks T.

I had a great Leg workout today. I was pondering on the subway and on my walk to the gym "How could I best thrash my Legs?" and I came up with an idea. I didn't do normal squats this week due to that nagging back pain.

Legs (29 sets)
Front Squat: 88x15, 128x12, 150x8, 216x1-drop set(ds)-128x6<---all sets done with 45 secs-1 min rest, drop set done as quickly as I could remove the plates.
Cybex Plate Loaded Leg Press (plate=44lbs): 3ppsx20, 4ppsx20, 5ppsx20, 6ppsx20, 7ppsx12-ds-5ppsx12<--all sets done with 1 min rest, drop set same as above. Almost puked
Parmount Leg Extension (piece of shit machine....FST-7, 30 secs between sets) 110x12, 110x12, 110x12, 110x12, 100x12, 100x12, 90x12
Cybex Prone Leg Curl(FST-7, 30 secs between sets): 154x12, 133x12, 110x12, 88x12, 88x12, 88x12, 88x12<---almost puked again
Calf Work using Cy: 5 sets
Bulgarian Split Squats: 12 reps per Leg...just bodyweight...done very slow.

This workout didn't take very long at all. I had to wait a little to do the Calf work because someone was using the Leg Press but other than that it was pretty much moving from one exercise to the next.

Tomorrow is my seminar, and this is fairly important to our business. Although I'll be doing another one in about a month and that one will be very important to our business. Anyway, I am really looking forward to it. Tomorrow is an off day and Sunday will be Chest...

-Rob

Themostocles
06-12-09, 3:33 am
Good luck with the seminar and nice intensity on that leg day! Great selection of exercises too

Vaze_06
06-12-09, 10:19 pm
Good luck with the seminar and nice intensity on that leg day! Great selection of exercises too

x2 =))

Psycho77
06-13-09, 12:18 am
sorry havent been here in a while bro.

past workouts are all solid.

sucks about that store under your gym.....hehehe how cool would it be to deadlift 550+ and just let go of the bar at lockout and watch that bar go through the floor. lol.

rob_in_korea
06-13-09, 10:30 am
Good luck with the seminar and nice intensity on that leg day! Great selection of exercises too

Thanks T. My legs are sore as shit.


x2 =))

Thanks Vaze....but weren't you getting on T before about copying what you said?....lol.


sorry havent been here in a while bro.

past workouts are all solid.

sucks about that store under your gym.....hehehe how cool would it be to deadlift 550+ and just let go of the bar at lockout and watch that bar go through the floor. lol.


Thank Psycho. Actually if I did drop the bar through the floor it would be worth getting banned from the gym, I would take a picture of that shit....lol.

My seminar went really well today. We had 16 people show up which isn't bad for no advertising. My part of the seminar lasted one hour, I didn't need to use notes or powerpoint (which is good because the powerpoint presentation wasn't working).

You know I used to give presentations when I was in the Military but in those you are just giving out info. During a seminar you are trying to inspire (not motivate) the audience, which is completely different but it was fun.

Tomorrow will be Chest...

-Rob

Vaze_06
06-13-09, 10:35 am
Thanks Vaze....but weren't you getting on T before about copying what you said?....lol

I'm a chick bro... it's mandatory for me to make non sense and contradict myself! hehehe :)

glad your seminar went well, kill your chest (future) beach boy!!

J Wong
06-13-09, 12:18 pm
Great intensity on the leg work out, and glad your seminar went well.

Psycho77
06-13-09, 11:06 pm
Thank Psycho. Actually if I did drop the bar through the floor it would be worth getting banned from the gym, I would take a picture of that shit....lol.
-Rob

DO IT! hahaha.

Nice to know that your seminar went well, Rob. What was it about?

rob_in_korea
06-14-09, 8:17 am
I'm a chick bro... it's mandatory for me to make non sense and contradict myself! hehehe :)

glad your seminar went well, kill your chest (future) beach boy!!

Oh, yeah that's right, chicks are like that I forgot....lol.


Great intensity on the leg work out, and glad your seminar went well.

Thanks boom.


DO IT! hahaha.

Nice to know that your seminar went well, Rob. What was it about?

I would love to Psycho...lol. My seminar was called "Changing Your Results". It was about changing your beliefs that are holding you back in any area of your life (financially, socially, spiritually, physically etc...). It's basically learning about how to begin to influence your thinking. It was awesome. I think I'll be doing another one July 11th.

-Rob

rob_in_korea
06-14-09, 8:22 am
I had a great Chest workout today. I was back at the base gym, so normal numbers. So far this little mini-cut is going well. I think I will add in one small cheat meal (not a whole large pizza) once a week.

Chest (15 sets)
Incline Barbell Bench: 135x15, 185x8, 185x8, 225x2-drop set(ds)-135x12
Flat DB Bench: 70x15, 85x8, 85x8, 70x15
Decline Barbell Bench: 135x18, 185x8, 135x20
Cable Crossover: 50x12, 60x12, 70x12, 70x10-(ds)-40x15

Tomorrow is an off day. We have to go see a lawyer to officially register our business and find out about trademarking our company's logo and slogan.
Tuesday will be Back...

-Rob

rob_in_korea
06-16-09, 4:47 am
Our business is officially registered. The name of our company is "One Amazing Life". We have to go talk to someone else about trademarking the logo and slogan. We also have an accountant now (of course he doesn't work directly for our company) it's an outside firm.

I had a solid Back workout today. Yesterday was my slightly higher calorie day (3800 cals). I lost 4.4 lbs last week which I think is a bit too much so I may alter my calories a bit after this week.

Back (20 sets)
Barbell Row: 172x15, 260x10, 260x10, 326x4-drop set(ds)-216x10<--all sets done with 45secs-1 min rest; drop set done as fast as I could remove the plates.
Hoist Mid Row (medium width, neutral grip, no idea of weight, max plate is 16) 8x15, 10x12, 12x10, 14x6-ds-7x12<---sets done same as above
Rack Pull (knee level): 260x10, 348x6, 435x3, 479x2-ds-303x10<--first two sets no straps
Lat Pulldown (FST-7, 30 secs between sets, machine needs oil badly): 160x12, 145x12, 130x12, 115x12, 100x12, 85x12, 85x12
Hypers: 15

Tomorrow will be Shoulders.....

-Rob

Vaze_06
06-16-09, 10:42 am
welll since u are getting "leaner"............... u can finally do some weighted hyperextension right =)
strong rows and rack pull u wuzzzzzzz

J Wong
06-16-09, 10:49 am
Those are some strong barbell rows bro, good job.

rob_in_korea
06-16-09, 1:47 pm
welll since u are getting "leaner"............... u can finally do some weighted hyperextension right =)
strong rows and rack pull u wuzzzzzzz

Haha....Thanks Vaze. I can do weighted hypers, I don't usually do them because I am do the hypers very slowly to really force as much blood into my lower back as possible....Are you happy now? :)


Those are some strong barbell rows bro, good job.

Thanks boom.

-Rob

atrain11b
06-16-09, 5:08 pm
Hell of a back day there Rob. Heavy weight, love it. Do like the Rack Pulls more then Deads?

Vaze_06
06-16-09, 6:26 pm
Haha....Thanks Vaze. I can do weighted hypers, I don't usually do them because I am do the hypers very slowly to really force as much blood into my lower back as possible....Are you happy now? :)


Thats a LAME excuse!!!!!!!!
i can do very slowly (tho not sure, ill have to check) but! at least slow rep with a plate, so try young man!! doesnt work with me =p
and i'll be happy the day u'll write ''weighted hypers'' heheheheh

Psycho77
06-16-09, 11:02 pm
Thats a LAME excuse!!!!!!!!
i can do very slowly (tho not sure, ill have to check) but! at least slow rep with a plate, so try young man!! doesnt work with me =p
and i'll be happy the day u'll write ''weighted hypers'' heheheheh

She got you Rob.

Psycho77
06-16-09, 11:03 pm
solid chest and back workouts Rob.

rob_in_korea
06-16-09, 11:32 pm
Hell of a back day there Rob. Heavy weight, love it. Do like the Rack Pulls more then Deads?

Thanks Atrain. I like deads more but at this gym, I have to do slow (2-3 secs) negatives for deads so I don't disturb the store downstairs. So because of that and my strange lower back pain I figured I'd do rack pulls and I may do them for the next few weeks.


Thats a LAME excuse!!!!!!!!
i can do very slowly (tho not sure, ill have to check) but! at least slow rep with a plate, so try young man!! doesnt work with me =p
and i'll be happy the day u'll write ''weighted hypers'' heheheheh

You know Vaze, you are right but the difference is I do them correctly.....just kidding.......don't punch me...lol.


She got you Rob.

I'll never give up Psycho.


solid chest and back workouts Rob.

Thanks Psycho.

I am off to do Shoulders now....

-Rob

rob_in_korea
06-17-09, 4:29 am
I had an awesome Shoulder workout today. I don't know what was going on with my energy levels but I took advantage of it. Every set today was done with 45 secs-1 min rest in between except drop sets which were done as fast as I could get the plates off. I gave myself about 1:30-2:00 mins between exercises. I got creative with shrugs, 80lb are the heaviest DB's in the gym.

Shoulders, Traps and Rear Delts (30 sets)
Seated Smith Machine Overhead Press (assumed bar weight of 15lbs): 81x20, 125x12, 169x4-drop set(ds)-125x5-ds-81x15
Seated Smith Machine Behind the Neck Overhead Press: 81x15, 125x8, 147x5, 81x20
Standing DB Lateral Raise: 30x15, 40x12, 50x5, 50x5-ds-30x7-ds-15x12
Standing DB Front Raise: 15x15, 30x12, 35x10
EZ Curl Upright Row: 77x15, 77x15, 77x12
Standing Wide Grip Shrug (using paramount flat bench machine, the problem was the machine was starting to come off the floor at the top of each rep) 190x15, 250x15, 250x15
DB Shrug (2 sec squeeze at top; 30 secs between sets): 80x15, 80x15, 80x15
Smith Machine Haney Shrug: 125x12, 125x12, 125x12
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12
Paramount Rear Delt Flye: 55x16

I finished up with rotator cuff work. The whole workout, including warm up, took about an hour.

I am going to try and get over to the acupuncture doctor tomorrow.
Tomorrow is an off day and Friday will be Arms.

-Rob

LittleMan55
06-17-09, 6:01 am
Damn right that was awesome!

Thrawn
06-17-09, 3:43 pm
Did some backchecking! IMPRESSIVE stuff, Rob. I especially like your last back and shoulder workouts! STRONG, brother!!

Firedrake
06-17-09, 3:58 pm
Very nice shoulder session! Gives me inspiration for getting back to it tomorrow!

rob_in_korea
06-17-09, 10:32 pm
Damn right that was awesome!

Thanks Littleman.


Did some backchecking! IMPRESSIVE stuff, Rob. I especially like your last back and shoulder workouts! STRONG, brother!!

Thanks Thrawn.


Very nice shoulder session! Gives me inspiration for getting back to it tomorrow!

Thanks drake.

Actually I decided I am going to hit Arms today and still attempt to go to the acupuncture doctor after I workout.

-Rob

Vaze_06
06-17-09, 11:51 pm
don't punch me...lol.

Pussy... tho u seriously killed your shoulder's session.. so im confused right now!

Themostocles
06-18-09, 2:11 am
Damn Rob, some serious work in a short amount of time. INTENSE

rob_in_korea
06-18-09, 3:57 am
Thanks Vaze and T.

I had a solid Arm workout today. Once again a maximum of one minute rest between sets (except drop sets) but today I rested 2 mins between exercises. I decided to start with Triceps first today.
The FST-7 sets were done like this: immediately one arm to the next, wait 10 seconds, then start again.

Triceps (17 sets)
Incline CGBP: 128x12, 128x12, 150x8, 172x3-drop set(ds)-128x10-ds-84x20
Rope Pulldown: 100x15, 130x12, 145x8<--145 is as heavy as the cable goes...lol
Dips: 12(+44lbs), 6(+66lbs), 5(+66lbs)
Single Arm Db Overhead Extension (FST-7, 10 secs between sets) 30x12, 22x12, 22x12, 22x12, 22x12, 22x12, 15x12

Biceps and Forearms (17 sets)
Spider Curl (wide grip EZ; using Incline Bench): 66x15, 66x12, 66x12
Standing Narrow Grip EZ Curl: 77x12, 77x12, 77x8-ds-55x10-ds-33x18
Seated DB Concentration Curl (FST-7, 10 secs between sets): 30x12, 22x12, 22x12, 22x12, 22x12, 15x12, 15x12
DB Hammer Curl: 30x12, 40x10, 50x5, 50x5-ds-30x10

I finished up with wrist curls and forearm work. My Arms were finished after this.

Tomorrow should be an off day but due to my upcoming weekend schedule, I think I'll be doing Legs tomorrow. My wife's seminar is on Saturday, so far she has about 35 people attending.

-Rob

Themostocles
06-18-09, 4:17 am
That was a damn good arm session. Have fun trying to use your arms... *pictures Rob trying to flop his arms around*

Thrawn
06-18-09, 6:25 am
Brutal armwork, Rob!! OUTSTANDING, buddy!

J Wong
06-18-09, 9:31 am
Brutal arm work man. The dropset on incline CGBP must have been nuts.

rob_in_korea
06-18-09, 1:04 pm
That was a damn good arm session. Have fun trying to use your arms... *pictures Rob trying to flop his arms around*

Thanks T. I am already becoming sore.


Brutal armwork, Rob!! OUTSTANDING, buddy!

Thanks Thrawn.


Brutal arm work man. The dropset on incline CGBP must have been nuts.

Thanks boom. That double drop set was intense....yet enjoyable.

-Rob

Firedrake
06-18-09, 1:22 pm
Beautiful work, Rob! I loves me those drop sets -- especially the last one with the puny weight where you're heaving and puffing and burning for all you're worth. Killer pumps!

hardworkE
06-18-09, 1:28 pm
Killed it with all that arm work man. Good stuff in here

rob_in_korea
06-18-09, 9:45 pm
Beautiful work, Rob! I loves me those drop sets -- especially the last one with the puny weight where you're heaving and puffing and burning for all you're worth. Killer pumps!

Thanks drake. It's funny how low the weight was on the second drop sets, but it got the job done. My arms are sore as hell.


Killed it with all that arm work man. Good stuff in here

Thanks E.

I'll be doing Legs in a few hours.

-Rob

rob_in_korea
06-19-09, 8:46 am
I had a decent Leg workout today. Every set done 45 secs - 1 min rest, except drop sets - they were done as quick as the plates came off. I rested two mins between exercises. The Cybex Plate Loaded Leg Press maxes out at 7pps+22lb plate, later on I'll find someone to sit on top.

Legs (22 sets)
Cybex Plate Loaded Leg Press(1 plate= 44lbs): 3ppsx20, 4ppsx20, 5ppsx20, 6ppsx20, 7pps+22lb ppsx8-drop set(ds)-6ppsx10-ds-4ppsx12<--feeling a little nauseous
Front Squat: 128x12, 172x3 -bar wasn't right so reracked and immediately did-172x3, 150x4-ds-128x5-ds-84x12<--almost puked
DB Lunge (reps per leg): 45x10, 55x6, 35x12<--almost puked during second set
Paramount Leg Extension (shitty machine): 90x15, 110x12, 120x12-ds-90x10
Cybex Prone Leg Curl: 110x15, 133x12, 154x8-ds-110x10
I finished up with 5 sets of Calf work and Abs.
I also did 20 mins of Low Intensity Cardio + my normal 40 minutes of walking back and forth to the gym.

I am not sure when my next workout will be. Sunday evening is what I am shooting for. If not then Tuesday.
Chest is up next....

-Rob

Vaze_06
06-19-09, 5:42 pm
yep, yep.. its time to tape plates to the machine!
tho u better puke next time... almost just isnt good enough lol
good work out

Thrawn
06-19-09, 5:46 pm
legpresses followed by frontsquats and then some lunges...NOT for the faint-hearted!! GREAT work, Rob!! I can almost dry heave reading that.

rob_in_korea
06-20-09, 12:15 am
yep, yep.. its time to tape plates to the machine!
tho u better puke next time... almost just isnt good enough lol
good work out

Thanks Vaze. Don't worry when I open my gym, I will have have a serious Leg Press.


legpresses followed by frontsquats and then some lunges...NOT for the faint-hearted!! GREAT work, Rob!! I can almost dry heave reading that.

Thanks Thrawn. It was certainly a tough workout.

My wife's seminar is in a few hours so I'll be over there supporting her.

-Rob

J Wong
06-20-09, 8:57 am
Almost puked eh? Sounds like a good session.

rob_in_korea
06-21-09, 9:24 am
Thanks boom.

Well, My wife's seminar went great. 40 people showed up and some of them are very important to our future business.

I managed to get a Chest workout in a few hours ago. I didn't eat nearly enough but still had an okay workout. 45sec-1min rest between sets (except drop sets)/1:30-2:00 between exercises. No spotter today.

Chest (20 sets)
Incline Barbell Bench:128x12, 172x8, 172x8, 172x5-drop set(ds)-150x6-ds-104x12
Flat Barbell Bench: 172x8, 128x16, 128x16
Incline DB Bench: 60x12, 65x10, 65x8-ds-50x10-ds-30x18
HS Decline Press: 138x20, 160x12, 205x12
Incline DB Flye(FST-7; 30 secs between sets): 40x12, 30x12, 30x12, 22x12, 22x12, 22x12, 15x12

I finished up with some Ab work.

Tomorrow is an off day and Tuesday will be Back.

-Rob

Themostocles
06-22-09, 1:41 am
Nice chest work out, and congrats on the excellent turn out at the seminar. Sounds like your business is well on its way to taking off

Psycho77
06-22-09, 8:49 am
Hey hey hey.

Sorry haven't been here lately, Rob.

Chest, arms and legs workouts are all solid.

Glad to hear your seminar was a success.

rob_in_korea
06-22-09, 12:18 pm
Nice chest work out, and congrats on the excellent turn out at the seminar. Sounds like your business is well on its way to taking off

Thanks T. Today we signed the contract for the office and went out to buy most of the furniture and supplies, and also met with a guy to redo the interior. It's funny how all these places want cash though.


Hey hey hey.

Sorry haven't been here lately, Rob.

Chest, arms and legs workouts are all solid.

Glad to hear your seminar was a success.

Thanks Psycho. No worries on not dropping by, I know how busy we all can get.

-Rob

rob_in_korea
06-23-09, 4:58 am
I had a solid Back workout today. I didn't eat enough once again because we were over at our office planning the new interior...oh well shit happens.
Every set done with one min rest in between (supersets done with no rest).
We move to our new apartment next Tuesday so my workout schedule over the next week may be erratic.

Back (17 sets)
Pullup-superset(ss)-DB Row: 20-ss-80x12, 12-ss-80x12, 8-ss-80x8, 8-ss-80x6<--almost puked
HS MTS Row (total weight listed): 210x12, 276x8, 310x4, 176x14
Rack Pull (mid shin level):216x10, 304x6, 348x4, 480x0(grip slipped, should of used more chalk) so I pulled off two plates-392x1<--no straps on any sets
Hypers 5 (+44lb plate)<--I started doing them but the machine kept moving, looked down and found out it was missing one of the leg pieces...lol, decided to for safety reasons to stop at 5.

I finished up with 30 minutes of low intensity cardio.

I will do my best to check up on everyone's journeys soon.
Tomorrow will be Shoulders.

-Rob

Themostocles
06-23-09, 6:13 am
NIce back session, almost vomiting is always a sign of intensity done right lol

J Wong
06-23-09, 10:14 am
NIce back session, almost vomiting is always a sign of intensity done right lol

Exactly. Great work.

rob_in_korea
06-24-09, 4:25 am
Thanks T and boom.

I had an awesome Shoulder workout today. I actually ate more food today before going to the gym and rested a little more between sets. I only had 5 hours of sleep last night because we had to go meet with the interior guy unexpectedly this morning.

1:00-1:30 rest between sets, 2:00 between exercises (except supersets)/I also had to wait 5:00 before doing Barbell Shrug. Rep PR: Barbell Shrug

Shoulders, Traps and Rear Delts (30 sets)
Seated DB Overhead Press-superset(ss)-EZ Curl Bar Front Raise: 50x15-ss-33x12, 60x10-ss-33x12, 60x10-ss-33x10
Seated Neutral Grip DB Overhead Press: 50x12, 50x12, 40x17
DB Lateral Raise (FST-7, 30 secs between sets): 40x12, 30x12, 22x12, 22x12, 15x12, 15x12, 11x12
Cable Rear Delt Flye (not sure of the weight/felt like 20-30lbs) 20x12, 20x12, 20x12, 20x12
DB Shrug (2 second squeeze at top) 80x20, 80x15, 80x12
Wide Grip Shrug (using Paramount Flat Bench Press Machine/Machine came off floor at top of every rep): 250x12, 250x12, 250x12
Barbell Shrug: 260x15, 348x12, 436x6, 524x2(PR)
I finished up with rotator cuff work.

Weight is down about 6 pounds. Tomorrow will be Arms....

-Rob

Themostocles
06-24-09, 5:56 am
Damn your traps are strong :o

J Wong
06-24-09, 11:04 am
Nothing like a good workout bro, awesome job.

Thrawn
06-24-09, 5:28 pm
AWESOME work, Rob! You got some mighty powerful delts there, buddy!!

rob_in_korea
06-24-09, 11:15 pm
Damn your traps are strong :o

Thanks T but they could always be stronger.


Nothing like a good workout bro, awesome job.

Thanks boom.


AWESOME work, Rob! You got some mighty powerful delts there, buddy!!

Thanks Thrawn.

I am heading out to do Arms now.

-Rob

rob_in_korea
06-25-09, 12:21 pm
I had a solid Arm workout today. I was pressed for time so the Arm portion of the workout took about 20 mins.

Biceps and Forearms (9 sets)
DB Curl-superset(ss)-Narrow Grip EZ Curl: 40x12-ss-55x12, 50x6-ss-55x10, 35x12-ss-55x10
Reverse Grip EZ Curl: 55x12, 55x12, 44x14

Triceps (9 sets)
Incline CGBP-ss-Rope Pulldown(aprrox weight listed/they have the stack mislabeled...lol..it's between 85-100lbs) 150x6-ss-85x12, 128x8-ss-85x12, 84x20-ss-85x12
Single Arm Cable Reverse Grip Tricep Extension(once again approx weight): 40x12, 40x12, 40x12

I finished up with 20 mins of low intensity cardio. The reason for the horrible numbers on Incline CGBP is because I didn't rest between Biceps and Triceps.

Our office is finished and it looks awesome.
Tomorrow should be an off day but I may hit Legs....It depends on how I feel.
Sorry I haven't been able to check up on everyone. I'll do it as soon as possible.

-Rob

Thrawn
06-25-09, 1:12 pm
Pretty impressive, doing that in 20 minutes. Woohooooo!
Glad to hear the office is looking top notch!!

Themostocles
06-26-09, 2:38 am
No crap. Talking about busting some ass

Vaze_06
06-26-09, 7:49 am
aah, dont worry bro. The H.T.S.W.R.A.A. is still running =)
tho Seth burst into tears while talking about his ''feelings''... called u an ''Asshole for never being there''........... *whippers* i think he likes u...

killed the arms, nice way to pump them up

Themostocles
06-26-09, 8:07 am
If anyone figures out WTF she is talking about, let me know please!

Vaze_06
06-26-09, 8:27 am
here u go ....



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!

J Wong
06-26-09, 9:18 am
Good work. Superset in the beginning sounds great.

rob_in_korea
06-27-09, 10:18 am
Thanks everyone. Vaze, that is some funny shit.

I had an awesome Leg workout today. I was impressed because last night I had a surprise birthday party for my wife and we didn't get in until 5:00am. I also managed to rip a nice chunk of skin off my thumb because the stuff in the gym is so close together.
Rep PR: HS V-Squat, Weight PR: HS Iso-Lateral Leg Press

Legs (34 sets)
HS V-Squat (total weight listed)-superset(ss)-DB Lunge: 140x15-ss-30x6, 230x12-ss-30x6, 280x10-ss-30x6, 370x6(PR)-ss-30x6
HS Iso-Lateral Leg Press (weight per leg listed): 210x12, 255x12, 300x12, 390x4(PR)
DB SLDL: 45x12, 45x12, 45x12<---slow negatives
Nautilus Leg Extension (FST-7, 30 secs between sets): 170x12, 155x12, 140x12, 125x12, 125x12, 110x12, 110x12
Nautilus Prone Leg Curl (FST-7, 30 secs between sets): 150x12, 130x12, 120x12, 110x12, 100x12, 100x12, 90x12
I finished up with 5 sets of Calf work.

Tomorrow will be Chest....

-Rob

Vaze_06
06-27-09, 10:26 am
killed it for a guy who hasnt slept much, rest up and have fun with your beach boy's day

Psycho77
06-27-09, 11:59 pm
killed it for a guy who hasnt slept much, rest up and have fun with your beach boy's day

X2.

Good thing your didn't fall asleep in the gym after your last set, Rob. Thats some workout you did there.

rob_in_korea
06-28-09, 6:13 am
Thanks Vaze and Psycho.

I had a good Chest workout today, but my energy levels were all over the place.

Chest (16 sets)
Incline Barbell Bench: 135x12, 185x6, 185x5, 135x15
Flat DB Bench: 70x15, 80x10, 90x4
Incline DB Bench-superset(ss)-Incline DB Flye: 60x12-ss-30x12, 60x12-ss-30x12, 60x12-ss-30x12
Cable Crossover: 60x12, 70x12, 50x20

I finished up with 25 minutes of low intensity cardio.

Tomorrow and Tuesday I won't be able to work out because we are moving. I don't know when I will have internet access again but I am thinking Tuesday or Wednesday.
Wednesday will be Back....

-Rob

Themostocles
06-29-09, 1:17 am
MOving is a workout in itself, nice work Rob

Vaze_06
06-29-09, 10:52 pm
MOving is a workout in itself

hey! for some people, breathing Is a work out...
nice session

J Wong
06-29-09, 11:13 pm
Strong chest work bro

Littlefry
06-30-09, 12:11 am
Thanks Vaze and Psycho.

I had a good Chest workout today, but my energy levels were all over the place.

Chest (16 sets)
Incline Barbell Bench: 135x12, 185x6, 185x5, 135x15
Flat DB Bench: 70x15, 80x10, 90x4
Incline DB Bench-superset(ss)-Incline DB Flye: 60x12-ss-30x12, 60x12-ss-30x12, 60x12-ss-30x12
Cable Crossover: 60x12, 70x12, 50x20

I finished up with 25 minutes of low intensity cardio.

Tomorrow and Tuesday I won't be able to work out because we are moving. I don't know when I will have internet access again but I am thinking Tuesday or Wednesday.
Wednesday will be Back....

-Rob

Looking good there rob. What type of workout are you rinning now, from the looks of the program and cardio Im guessing your cutting right?

rob_in_korea
06-30-09, 7:50 am
MOving is a workout in itself, nice work Rob

Thanks T. You ain't lying, today was rough and did I mention we are living in a shoebox...lol. It's okay though we should only be here for a year, we have our eyes set on a house we like but more on that later....


hey! for some people, breathing Is a work out...
nice session

Thanks Vaze.


Strong chest work bro

Thanks boom.


Looking good there rob. What type of workout are you rinning now, from the looks of the program and cardio Im guessing your cutting right?

Thanks Littlefry. I am indeed cutting. I am not really following any specific routine, one week drop sets, one week supersets, maybe one week normal. Cardio thrown in throughout. I am down 7lbs so far.

Tomorrow I will start Cuts and stop taking Pump (actually I stopped Pump a few days ago). I will also cut Torrent out in 7-10 days. I'll try to catch up with everyone soon.

-Rob

rob_in_korea
07-01-09, 5:57 am
I had a solid Back workout today. I still am not 100% finished with moving...lol.
For the FST-7 set, I did right arm then left, waited 10 secs and started again...so each arm got around 30 secs of rest.

Back
Overhand Grip Barbell Row: 172x15, 216x12, 304x5, 150x25
Pullups: 15, 12, 10, 8
Rack Pull (lowest pin; about 4 inches higher than normal Deadlift): 216x12, 282x8, 348x6, 392x4<--wore straps on last two sets
Seated Single Arm Low Cable Row(FST-7; 10 secs between sets, approx weight listed because stack isn't marked correctly...lol): 130x12, 130x12, 115x12, 115x12, 100x12, 100x12, 85x12

I finished up with 20 mins of low intensity cardio. Sorry I haven't checked everyones journeys, I'll hit you up soon.

-Rob

Themostocles
07-01-09, 6:12 am
Nice work Rob, how do you like that FST-7 approach? Making a big difference to you? Have finishing the moving... and then unpacking... then knowing you will have to do it all again lol

J Wong
07-01-09, 10:54 am
Good back work. that FTS7 should bring you some good pumps.

rob_in_korea
07-01-09, 11:18 am
Nice work Rob, how do you like that FST-7 approach? Making a big difference to you? Have finishing the moving... and then unpacking... then knowing you will have to do it all again lol

Thanks T. I think the FST-7 is awesome. It really finishes off the targeted muscle group. I am not following the program exactly because I don't do it every workout, I've been doing it every other workout. You are right about moving but next time we move, we will be staying at that location for a while.


Good back work. that FTS7 should bring you some good pumps.

Thanks boom. The pumps are amazing.

-Rob

rob_in_korea
07-02-09, 5:45 am
I had a good Shoulder workout today, although I may have injured my right Shoulder. I was pressed for time so I couldn't do what I had planned. I think I hit a weight PR for Standing DB Overhead Press though.

Shoulders, Traps and Rear Delts (22 sets)
Standing DB Overhead Press: 45x12, 50x10, 60x3(PR)-drop set(because I felt I should've done more than 3 reps)-55x4(right shoulder slight stabbing pain when I put DB's down), 40x15(pain getting the DBs up into starting position and putting them done but not during pressing)
Standing Neutral Grip DB Overhead Press: 40x15, 40x15<---pain same as above
EZ Curl Front Raise: 33x15<--slightly painful
Standing DB Lateral Raise: 30x12, 30x12, 40x8, 45x6, 15x16<--no pain
EZ Curl Upright Row: 77x12, 77x12, 77x10<--no pain
Wide Grip Rear Shrug (using flat bench machine; machine came off floor at top of every rep, 2 second squeeze at top): 250x15, 250x12, 250x12, 250x10, 250x10<--no pain
Seated Bent Over DB Lateral Raise: 22x12, 22x12, 22x12<--no pain

I finished up with rotator cuff work which portions of were slightly painful. My shoulder feels okay now though and I worked out about 7 hours ago.

Tomorrow will be Arms...

-Rob

Themostocles
07-02-09, 6:13 am
Well I hope everything with the shoulder is ok! Maybe take it easy for a few days. RICE it! Hope you have a good 4th, whether or not you celebrate it while you are over there

J Wong
07-02-09, 8:10 am
Hope that shoulder heals up, can't have any injuries wound the animal.

rob_in_korea
07-03-09, 5:48 am
Thanks boom and T. My shoulder felt good today, but then again I didn't really do anything crazy.
I started taking Cuts a few days ago and so far everything is great. I've never taken a cutting supplement before but I have heard some horror stories. Also, our water heater has been out at our new place for the last three days, so taking cold ass showers is always fun.

Biceps and Forearms (17 sets)
Incline DB Curl: 30x12, 40x10, 50x4
Wide Grip Barbell Curl: 84x12, 84x10, 62x16
Single Arm High Cable Curl(approx weight): 25x15
EZ Cable Curl (narrow grip; approx weight; FST-7, 30 secs between sets): 100x12, 85x12, 55x12, 55x12, 40x12, 40x12, 25x12
DB Hammer Curl: 30x12, 35x10, 45x6

Triceps (15 sets)
Flat CGBP (slow negatives, making sure my shoulder was good): 106x15, 106x15, 150x15
Wide Grip EZ Bar Tricep Extension(approx weight): 100x12, 115x12, 145x10, 85x18
Dips: 30
Overhead EZ Bar Tricep Extension (approx weight; FST-7, 30 secs between sets): 100x12, 100x12, 100x12, 100x12, 85x12, 85x12, 85x12

I finished up with Abs and 35 mins of low intensity cardio. Tomorrow is an off day and Sunday should be Legs....

Weight is down to 222 pounds.

-Rob

machineman
07-03-09, 7:35 am
solid work in here Rob....

Vaze_06
07-03-09, 2:50 pm
oh shit.. 22 pounds and u'll be a woman again =)
so... when are u flexing your bis for me??! j-k
nice work out

J Wong
07-03-09, 3:39 pm
Good arm work Rob.

Themostocles
07-06-09, 4:42 am
Nice gun show for the 4th Rob lol

rob_in_korea
07-06-09, 5:11 am
Thanks for the support everyone. Vaze I don't think you are ready for my massive biceps...lol...and by massive I mean puny.

Here is my Leg workout from yesterday. I didn't really eat enough food before the workout and my performance suffered but I still managed to finish everything. I almost passed out during front squats on the failed attempt because I decided to see how long I could hold it in the halfway position. It was cool. I was almost choked out in BJJ once and it was a very similar feeling.

Sunday
Legs (24 sets)
Front Squat: 88x15, 128x12, 172x8, 216x0(funny because I've done this before), 128x8, 88x12(narrow stance)
Cybex Plate Loaded Leg Press (plate=44lbs): 4ppsx20, 5ppsx18, 6ppsx14, 8ppsx6
DB SLDL: 50x12, 55x12, 65x12
Paramount Leg Extension (shitty machine): 120x12, 140x12, 160x10
Cybex Prone Leg Curl: 110x12, 132x12, 154x10
I finished up with 5 sets of Calf work.

Today....Weight PR HS Decline Bench
Chest (21 sets)
Incline Barbell Bench Press: 128x12, 128x12, 128x12, 172x5, 106x15
Flat DB Bench: 65x15, 75x12, 80x6
Steep Incline DB Bench: 60x12, 60x10, 60x8
HS Decline Bench Press (total weight listed): 160x20, 248x16, 292x5(PR)
Incline DB Flye (FST-7;30 secs between sets): 40x12, 40x12, 30x12, 30x12, 15x12, 15x12,15x12
I finished up with 20 minutes of Cardio.

By the way, all of the benches are very skinny in this silly gym. Does anyone think that affects how much you can press?
Or maybe I am just not used to it?
Or maybe I am just a pussy?....lol

Sorry for not stopping by everyone's journeys. I'll try to check later tonight.
Tomorrow will be Back...

-Rob

Themostocles
07-06-09, 6:49 am
Well as hardcore as it is, passing out would suck... And ya, skinny benches make for sucky benching. You can't get your shoulders together and get your lats and traps into it very well that way. Good luck with back

J Wong
07-06-09, 8:17 am
Good workouts. I was almost choked out at a tournament last week, very weird feeling.

rob_in_korea
07-06-09, 11:02 pm
Well as hardcore as it is, passing out would suck... And ya, skinny benches make for sucky benching. You can't get your shoulders together and get your lats and traps into it very well that way. Good luck with back

Thanks T. That makes sense about skinny benches, the problem is all the benches in the gym are skinny....oh well, maybe I'll be able to press more when I return to a normal width bench.


Good workouts. I was almost choked out at a tournament last week, very weird feeling.

Thanks boom. When it happened to me, I was caught in a fairly tight triangle and was trying to circle around to break it, finally I managed to hit the guy in the face (it was full contact) and he loosened up so I could escape. The problem was as soon as he let go, my hearing went and everything started to get dark. He then caught me in an armbar...lol.

I'll be hitting Back soon. I only slepth four hours last night so this should be fun.

-Rob

Psycho77
07-06-09, 11:27 pm
Sick workout, Rob.

yeah, narrow benches are bad for benching.

Themostocles
07-07-09, 1:28 am
I completely understand the lack of sleep, hope it goes well for you anyways

rob_in_korea
07-07-09, 4:55 am
Thanks Psycho and T.

I managed to get in a solid Back workout. Attempted a 570lb rack pull but failed twice-why did I try it today, I am not sure but I still felt great.

Back (18 sets)
Pullups: 20, 14, 12, 8
HS MTS Row (weight per arm listed): 99x12, 133x10, 144x8, 165x5-drop set-88x8
Overhand Grip Barbell Row: 172x12, 172x12, 260x6, 128x25
Rack Pull (knee height): 216x12, 304x8, 392x5, 570xa few inches, 570xfail-drop set-482x2<--used straps from the third set
Hyperextension: 12, 10(with 44lb plate)

Tomorrow will probably be an off day or I may go hit up Shoulders and Cardio.

-Rob

Themostocles
07-07-09, 5:50 am
570 is a hell of an attempt. Solid back workout

Vaze_06
07-07-09, 7:58 am
570 is a hell of an attempt. Solid back workout

x2
hehe... told u i Will see ''weighted hyperextension'' at some point =). the lady is happy. keep it up lol

machineman
07-07-09, 8:00 am
solid work Rob....570 is a huge attempt....you will get it next time, bro...

rob_in_korea
07-07-09, 10:19 am
570 is a hell of an attempt. Solid back workout

Thanks T. I thought I would get it, I mean I did 550 a few months ago but then again I wasn't cutting...lol.


x2
hehe... told u i Will see ''weighted hyperextension'' at some point =). the lady is happy. keep it up lol

Thanks Vaze. You know I added that set in for you, I figured if I didn't do them weighted I would come here and you would bitch at me...haha.


solid work Rob....570 is a huge attempt....you will get it next time, bro...

Thanks machineman. I am sure once I am done with this mini cut I'll be able to pull it.

-Rob

rob_in_korea
07-08-09, 11:58 am
You know we had a minor setback with our business today. Actually, my wife is doing great on the Korean side. I am focusing on English speakers in Korea. So I guess, in that sense, I had a minor setback today.

I was fairly certain that I would have pulled in some cash from today's meeting which was the result of weeks of work (not hard work because I love doing it). But I didn't make any money today. None.

I had an epiphany on Sunday during my Leg workout. Building a business is a lot like working out. Staying dedicated and not giving up. Not making any damn excuses for failing, accepting full responsibility. You see during Front Squats when I almost passed out, I had a decision to make. I was starving, shaking and really didn't feel like being in the gym at that moment so I had a choice, I could go home and continue this workout tomorrow or stay and finish. I chose to stay and finish.

Here is my decree: I will build this business, brick by fucking brick just like I built my body to where it is today. Everyone told me I would always be skinny....shit my nickname used to be skinny T. I know how I got to where I am today and the same will be true for this business. I tell all of you right now, I will succeed or die trying.

Shoulders are up tomorrow.....

Themostocles
07-09-09, 1:41 am
Also in the lifting analogy... sometimes failure drives us harder to succeed...

rob_in_korea
07-09-09, 3:49 am
That's true T.

I had a good Shoulder workout today. The rainy season started over here today, so I was drenched by the time I got to the gym. Good shit. Rep PR on Haney Shrugs.

Shoulders, Traps and Rear Delts (27 sets)
Standing Barbell Overhead Press: 88x15, 106x10, 128x3
Standing Behind the Neck Press: 88x12, 88x12, 106x4
Seated DB Overhead Press: 45x20, 45x16, 45x15
Standing DB Front Raise: 22x15, 30x8, 30x6
Seated DB Lateral Raise(FST-7; 30 secs between sets): 22x12, 15x12, 15x12, 11x12, 11x12, 7x12. 7x12
Smith Machine Haney Shrugs (assuming bar weight of 15lbs): 103x12, 147x10, 213x8, 257x6(PR), 103x16
Paramount Rear Delt Flye: 55x12, 55x12, 55x10

I finished up with rotator cuff work, Abs and Cardio.

Tomorrow will be Arms...

-Rob

Themostocles
07-09-09, 4:34 am
Occassionaly I will let loose with a nugget of truth lol. Nice PR, and all around solid work. Enjoy the rainy season?

rob_in_korea
07-09-09, 4:44 am
Occassionaly I will let loose with a nugget of truth lol. Nice PR, and all around solid work. Enjoy the rainy season?

Thanks T. The rainy season can be hazardous. Last summer wasn't too bad so maybe we will get lucky. It runs from mid-June till around mid-August. It's crazy though, just when you think it can't possibly rain any harder....it does. So with all the rain comes flash floods. Umbrellas are almost pointless, like today, only my head and shoulders were dry, from my chest down I was soaked.

-Rob

Vaze_06
07-09-09, 8:55 pm
nice work out Rob

rob_in_korea
07-10-09, 6:20 am
Thanks Vaze.

Well I had an Arm workout today. It wasn't so great but no big deal.

Biceps and Forearms (10 sets)
DB Curl: 40x12, 40x11, 40x8
Standing High Cable Double Bicep Curl: 50x14, 50x12, 50x12
21's(narrow grip EZ Curl): 60x21
Reverse Grip EZ Curl: 60x12, 60x12, 60x10

Triceps (10 sets)
Rope Pulldown: 110x12, 110x12, 110x12
Decline CGBP (super slow negatives): 135x12, 135x12, 135x12
Single Arm DB Overhead Extension: 25x12
Dips (forgot dipping belt so used a DB between feet): 10(+25lb DB), 10(+25lb DB), 12

Tomorrow is an off day. Sunday will most likely be Legs. I will be conducting another one hour long seminar tomorrow.....

-Rob

Themostocles
07-10-09, 6:25 am
Still looks pretty pumptastic... Good luck with the seminar and enjoy the rest if you can

Psycho77
07-10-09, 9:16 am
Still looks pretty pumptastic... Good luck with the seminar and enjoy the rest if you can

exactly what Seth said.

Enjoy the weekend bro!

rob_in_korea
07-11-09, 6:50 am
Still looks pretty pumptastic... Good luck with the seminar and enjoy the rest if you can

Thanks T. I did have a pretty good pump going.


exactly what Seth said.

Enjoy the weekend bro!

Thanks Psycho.

My seminar went very well. The turnout was small but I did an awesome job. My presentation lasted a little over an hour. I'll be doing another one in about 5 weeks.

I am not sure if I'll be able to do Legs tomorrow. I may have found a buyer for my car and I have a meeting tomorrow afternoon with potential future clients.

-Rob

pedraza
07-11-09, 6:29 pm
Glad To See Nothing Has Changed Since I Have Been Gone!!!! Still Crushing It

diesel1976
07-12-09, 3:30 am
Rob, nice work on the shoulders and I love haney shrugs, keep at em big guy. Arm day looked ok too, but you we cant crush em all.

Vaze_06
07-12-09, 11:50 am
nice work, kill the wheels

rob_in_korea
07-13-09, 4:54 am
Thanks for the support everyone.

I had a solid Leg workout today. Felt like throwing up on my way to the gym and almost did a few times during the workout. Everything today was done with slow negatives except the FST-7 sets. I also did normal squats for the first time in about two months and my lower back felt great.

Legs (30 sets)
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx12, 5ppsx12, 6ppsx12, 8ppsx5
DB Lunge: 35x10, 50x7, 65x4
Squat: 128x10, 128x8, 194x4
Paramount Leg Extension (shitty machine; FST-7, 30 secs between sets): 110x12, 110x12, 110x12, 100x12, 100x12, 80x12, 80x12
Cybex Prone Leg Curl: 120x12, 120x12, 88x12, 88x12, 88x12, 66x12, 66x12
I finished up with 5 sets of Calf work.

Sorry I haven't had time to check in with everyone. I hope to catch up in a few hours.
Tomorrow will be Chest....

-Rob

LittleMan55
07-13-09, 6:03 am
Nice looking work in here Rob!

Themostocles
07-14-09, 4:35 am
Glad the back help up, everything looked great

rob_in_korea
07-14-09, 6:07 am
Thanks LittleMan and T.

I had a decent Chest workout. I was clipped by a motorcycle on my way to the gym and I was on the sidewalk. Motorcycles can drive on the sidewalk over here and cars in some spots. Jackass hit my left elbow with his mirror and just kept going. My arm is fine though. The rain continues to fall, I think it stopped for a few hours on Saturday.

The good news is the gym now has DB's up to 125. Yun Chang had the owner buy them.

Chest (16 sets)
Incline Barbell Bench: 128x14, 176x6, 176x5, 128x14
Flat DB Bench: 80x10, 80x8, 80x8, 80x7
Steep Incline DB Bench: 60x10, 60x10, 60x8, 50x12<--last set paused reps
Paramount Flye: 100x15, 130x12, 175x8, 190x5

All the benches are skinny benches so pressing is a bit more challenging.
I finished up with Ab work and 30 minutes of cardio.
I took Torrent out the mix a few days ago. So no Pump and no Torrent. My Legs are fucking sore from yesterday.

Tomorrow may be an off day. Back is up next.

-Rob

Themostocles
07-14-09, 6:17 am
Hope the elbow doesn't start ching later on. Nice workout, and nice to have some bigger DBs

sanga
07-14-09, 7:27 am
Lucky it was just a click with the mirror, could have been far worse, keep up the hard work mate.

Psycho77
07-14-09, 10:12 am
Jeez, glad to know your that hit wasnt a bad one. Bikes on the sidewalk......thought we had it bad over here, that is just wrong.

Nice way to kill chest, with reps and weights.

rob_in_korea
07-15-09, 5:03 am
Hope the elbow doesn't start ching later on. Nice workout, and nice to have some bigger DBs

Thanks T. I think my elbow will be fine.


Lucky it was just a click with the mirror, could have been far worse, keep up the hard work mate.

Thanks sanga. I was lucky, if I was a couple of inches to my left, I may have been injured.


Jeez, glad to know your that hit wasnt a bad one. Bikes on the sidewalk......thought we had it bad over here, that is just wrong.

Nice way to kill chest, with reps and weights.

Thanks Psycho. It's funny about motorcycles on the sidewalk, I guess I have been here to long because I have gotten used to it.

Back will be tomorrow. I'll try to catch up with everyone later.

-Rob

rob_in_korea
07-16-09, 4:10 am
I had a solid Back workout today. I wasn't impressed with Rack Pulls today so I turned the last set into a drop set. I will start doing normal deadlifts again in a few weeks.

Back (17 sets)
DB Row: 80x12, 100x10, 125x6
Pullups: 12, 10, 8
Rack Pull (from lowest pin): 216x15, 304x8, 392x3, 436x1-drop set-304x6<--wore straps on last two sets
Seated Cable Low Row (FST-7; 30 secs between sets): 180x12, 180x12, 160x12, 130x12, 100x12, 80x12, 80x12

I finished up with 20 mins of cardio.

I am thinking of changing up my routine for the next two weeks: lowering the number of sets that I do and keeping the reps between 12-20 (except deads/rack pulls).

I also had an interesting conversation with that bodybuilder friend of mine and was wondering what you guys think. He is a huge fan of super slow negatives (4 seconds or more), so much so that he always does them.

I think they are a good change of pace once in a while but I have tried it before (admittedly not for long periods of time) and I didn't grow training that way. I went from 133lbs up to almost 240lbs over a 10 year period of time so I think I know what works for me.

He told me that I need to start training this way, because he thinks it will suddenly make me bigger. Any thoughts?

Tomorrow will be Shoulders....

-Rob

Themostocles
07-16-09, 6:08 am
Ive never had much luck with negatives, but throwing them everyone in awhile is a good way to shock the muscles. Back must have been feeling excellent after that beating lol

Vaze_06
07-16-09, 2:54 pm
strong RackPull Rob, tho could u be around a lil bit more.... Seth doesnt stop whinny about how much he misses u... lol =p

rob_in_korea
07-17-09, 6:12 am
Thanks Vaze and T. I know you secretly miss me also Vaze...lol.

I switched to a higher rep routine today and felt pretty good. My weight is sitting at 220 but the last two day I haven't been as strict with my diet. I have had numerous meetings with potential clients so they really dictate which restaurants we go to and if we drink etc...However I did get business from these meetings.
I have another meeting tonight. Rep PR for DB Overhead Press.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 40x25, 50x20, 60x12, 60x10, 50x25(PR)
Standing DB Lateral Raise: 30x15, 30x15, 30x15, 15x20
EZ Curl Bar Front Raise: 33x15, 33x15, 33x12
Wide Grip Upright Row (EZ Curl): 66x15, 66x15, 66x12
DB Shrug: 100x15, 125x12, 125x12, 125x12
Paramount Rear Delt Flye: 85x12, 70x12, 55x12

I finished up with 25 mins of cardio and some Ab work. By the way it stopped raining yesterday and was actually sunny, today it's been pouring all day.
Tomorrow may be Arms...

-Rob

Themostocles
07-17-09, 6:28 am
Very solid delt work Rob, congrats on the PR

hjayss
07-17-09, 7:14 am
Thanks Vaze and T. I know you secretly miss me also Vaze...lol.

I switched to a higher rep routine today and felt pretty good. My weight is sitting at 220 but the last two day I haven't been as strict with my diet. I have had numerous meetings with potential clients so they really dictate which restaurants we go to and if we drink etc...However I did get business from these meetings.
I have another meeting tonight. Rep PR for DB Overhead Press.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 40x25, 50x20, 60x12, 60x10, 50x25(PR)
Standing DB Lateral Raise: 30x15, 30x15, 30x15, 15x20
EZ Curl Bar Front Raise: 33x15, 33x15, 33x12
Wide Grip Upright Row (EZ Curl): 66x15, 66x15, 66x12
DB Shrug: 100x15, 125x12, 125x12, 125x12
Paramount Rear Delt Flye: 85x12, 70x12, 55x12

I finished up with 25 mins of cardio and some Ab work. By the way it stopped raining yesterday and was actually sunny, today it's been pouring all day.
Tomorrow may be Arms...

-Rob

thats what I wanna see...mentally zoned in big fellah very well done. nice wrk on the pr.

Vaze_06
07-17-09, 9:18 pm
Vaze doesnt miss people..... lol
way to kick asses Rob!

Psycho77
07-17-09, 11:07 pm
Thanks Vaze and T. I know you secretly miss me also Vaze...lol.

I switched to a higher rep routine today and felt pretty good. My weight is sitting at 220 but the last two day I haven't been as strict with my diet. I have had numerous meetings with potential clients so they really dictate which restaurants we go to and if we drink etc...However I did get business from these meetings.
I have another meeting tonight. Rep PR for DB Overhead Press.

Shoulders, Traps and Rear Delts (22 sets)
Seated DB Overhead Press: 40x25, 50x20, 60x12, 60x10, 50x25(PR)
Standing DB Lateral Raise: 30x15, 30x15, 30x15, 15x20
EZ Curl Bar Front Raise: 33x15, 33x15, 33x12
Wide Grip Upright Row (EZ Curl): 66x15, 66x15, 66x12
DB Shrug: 100x15, 125x12, 125x12, 125x12
Paramount Rear Delt Flye: 85x12, 70x12, 55x12

I finished up with 25 mins of cardio and some Ab work. By the way it stopped raining yesterday and was actually sunny, today it's been pouring all day.
Tomorrow may be Arms...

-Rob


solid workout Rob.

Never did much negatives, I tried em once before but never felt like doing them. Didn't get a pump or anything. Maybe you should give it a try and see how it works for you.

J Wong
07-17-09, 11:17 pm
Solid shoulder work big man.

rob_in_korea
07-18-09, 5:22 am
Very solid delt work Rob, congrats on the PR

Thanks T.


thats what I wanna see...mentally zoned in big fellah very well done. nice wrk on the pr.

Thanks homer.


Vaze doesnt miss people..... lol
way to kick asses Rob!

Thanks Vaze.


solid workout Rob.

Never did much negatives, I tried em once before but never felt like doing them. Didn't get a pump or anything. Maybe you should give it a try and see how it works for you.

Thanks Psycho. I tried them for two weeks before but didn't notice much. My growth really took off when I started really varying the rep schemes up.


Solid shoulder work big man.

Thanks boom.

Today is an off day. Tomorrow will be Arms....

-Rob

pedraza
07-18-09, 8:57 am
looking good bro

rob_in_korea
07-19-09, 11:38 am
Thanks pedraza. I had a solid Arm workout today.

Biceps and Forearms (10 sets)
Standing DB Curl: 35x15, 35x12, 35x10
Slightly Wide Grip Barbell Curl: 62x15, 62x12, 62x12
21's (narrow grip EZ): 66x21
DB Hammer Curl: 30x15, 30x12, 30x10

Triceps (10 sets)
Incline CGBP: 128x15, 128x12, 128x12
Rope Pulldown: 133x12, 110x12, 90x15
EZ Curl Overhead Extension: 55x20, 66x15, 66x15
Dips: 25

The pump was ridiculous. Tomorrow will be Legs....

-Rob

machineman
07-19-09, 11:41 am
solid work in here, Rob.....keep it up, bro....

Themostocles
07-19-09, 11:40 pm
Very solid work Rob. Hows the diet treating you?

rob_in_korea
07-20-09, 6:23 am
Thanks machineman and T. The diet is going well, I am down to 219. I am thinking of continuing on the diet for the next two weeks and then we'll see what happens.

I had a decent Leg workout today, although over the past five days I have been waking up feeling incredibly tired (I am sleeping enough) and achy so I think I'll take the next two or three days off. For some reason during the whole workout I wanted to vomit. I think I may up my calories slightly over the next few days.

Legs (20 sets)
Squat: 128x15, 128x15, 128x15, 172x10, 172x12
Cybex Leg Press: 3ppsx25, 3ppsx30, 3ppsx25(narrow stance), 4ppsx25, 5ppsx15
Paramount Leg Extension (shitty machine): 110x14, 110x12, 110x12
Cybex Prone Leg Curl: 110x14, 110x12, 110x12
I finished up with 4 sets of Calf work.

Chest will be up next. I'll try to catch up with everyone soon.

-Rob

pedraza
07-20-09, 7:18 am
nice solid workout rob. crush that chest next

Psycho77
07-20-09, 11:23 am
TI have been waking up feeling incredibly tired (I am sleeping enough) and achy

I've been the same way lately......i think its called "age" haha. Just kidding Rob.

Solid arm and leg thrashing. Don't worry about wanting to vomit doing legs, lots of people experience that. Its a good thing.

Vaze_06
07-20-09, 5:32 pm
rest up and come stronger after. well done

Themostocles
07-20-09, 8:21 pm
I've been the same way lately......i think its called "age" haha. Just kidding Rob.


Considering me and Rob are about the same age, I don't want to hear any old people jokes lol

Firedrake
07-21-09, 12:36 am
Thanks machineman and T. The diet is going well, I am down to 219. I am thinking of continuing on the diet for the next two weeks and then we'll see what happens.

I had a decent Leg workout today, although over the past five days I have been waking up feeling incredibly tired (I am sleeping enough) and achy so I think I'll take the next two or three days off. For some reason during the whole workout I wanted to vomit. I think I may up my calories slightly over the next few days.

Legs (20 sets)
Squat: 128x15, 128x15, 128x15, 172x10, 172x12
Cybex Leg Press: 3ppsx25, 3ppsx30, 3ppsx25(narrow stance), 4ppsx25, 5ppsx15
Paramount Leg Extension (shitty machine): 110x14, 110x12, 110x12
Cybex Prone Leg Curl: 110x14, 110x12, 110x12
I finished up with 4 sets of Calf work.

Chest will be up next. I'll try to catch up with everyone soon.

-Rob

Get some rest, get some food, and come back stronger! Not that the numbers above are weak, by any stretch . .

rob_in_korea
07-21-09, 4:07 am
nice solid workout rob. crush that chest next

Thanks pedraza.


I've been the same way lately......i think its called "age" haha. Just kidding Rob.

Solid arm and leg thrashing. Don't worry about wanting to vomit doing legs, lots of people experience that. Its a good thing.

Thanks Psycho. That's funny. I've almost puked on Leg workouts before but I didn't think that workout was so intense.


rest up and come stronger after. well done

Thanks Vaze.


Considering me and Rob are about the same age, I don't want to hear any old people jokes lol

Haha.


Get some rest, get some food, and come back stronger! Not that the numbers above are weak, by any stretch . .

Thanks drake. I'll be back at it soon enough.

-Rob

LittleMan55
07-21-09, 6:20 am
Glad to hear the diet is going well Rob! Keep working hard bro!

rob_in_korea
07-24-09, 5:01 am
Thanks LittleMan.

I had a great Chest workout today. I've taken in more calories over the last few days so I am sure that helped. I realized when I felt all off during that leg workout that for the 3 days prior to it I only ate around 2500-2800 calories.

Chest (14 sets) *all benches are skinny*
Incline Barbell Bench: 128x20, 128x18, 128x18, 150x8(didn't rest between sets), 150x13
Flat DB Bench: 80x10, 80x10, 80x10, 80x10
HS Decline Bench(total weight listed): 248x14
Incline DB Flye: 35x15, 45x12, 45x12, 45x10

I finished up with Abs and 20 mins of cardio. Tomorrow my wife and I have some business meetings so I don't know if I'll be able to do Back.

-Rob

LittleMan55
07-24-09, 6:21 am
Very solid chest day there!

Themostocles
07-27-09, 1:30 am
Wow, great chest work Rob. Must have been feeling tender afterwards

rob_in_korea
07-27-09, 3:49 am
Thanks LittleMan and T.

I didn't get my Back workout in over the weekend so I hit it today. It went fairly well.
That bodybuilder friend of mine, Yun Chang, did some sets with me so those were super slow negatives.

Back (17 sets)
Wide Overhand Grip Lat Pulldown: 130x15, 150x14, 170x12, 110x12<--last set 4-5 sec negatives
Overhand Grip Barbell Row: 172x12, 172x12, 194x12, 128x18
Close Neutral Grip Cable Low Row: 110x18, 130x14, 150x12, 100x24
Deadlift (first three sets 3 sec negatives): 216x10, 260x11(was supposed to stop at 10), 304x8, 304x6<---last set 5 sec negatives; straps worn on last two sets; almost puked
Hyperextension: 10<--no rest between deads and this; super slow negatives

I finished up with 20 mins of cardio. Tomorrow will be Shoulders.

I'll try to catch up with everyone soon.

-Rob

Themostocles
07-27-09, 3:50 am
Negatives on deads is just crazy talk lol

rob_in_korea
07-28-09, 3:50 am
Thanks T. My back was sore as shit today.

I had a good Shoulder workout today. Nothing too crazy.

Shoulders, Traps and Rear Delts (19 sets)
Standing Barbell Overhead Press: 84x20, 84x20, 106x10
Standing Barbell Behind the Neck Press: 62x25, 84x15, 84x15
Standing DB Lateral raise: 30x15, 35x12, 40x10
Standing DB Front Raise: 15x15, 15x15, 15x15
DB Shrug (1-2 sec squeeze at the top): 125x12, 125x12, 125x12, 125x15
Seated Bent Over DB Lateral Raise: 30x15, 30x15, 30x15

I finished up with rotator cuff work.

Tomorrow should be Arms, unless my meeting gets pushed earlier in the day.

-Rob

Themostocles
07-28-09, 3:54 am
Maybe not crazy, but effective

Vaze_06
07-29-09, 2:59 pm
Maybe not crazy, but effective

x2, hope everything is good for ya

rob_in_korea
07-30-09, 2:14 am
Thanks T and Vaze.

I had a great Arm workout today. It seemed like I was fully warmed up by the time I got to Triceps...lol. As far as cutting goes I am basically finished. I am at 218 right now. So in a little under 8 weeks I lost 13 pounds.
The whole diet got messed up about two weeks to go when my wife and I had all those dinners with potential clients (actually many of them turned into clients so it's all good).

Anyway, I am pleased with the progress. I will probably just maintain around this weight for the next week or two. Then I will add Pump back into the lineup and a week or two later add Torrent back in. I would seriously like to semi-clean bulk up to 240-250 and then April/May of next year do a 12-16 week serious cut.

Biceps and Forearms (12 sets)
Standing DB Curl: 35x15, 40x10, 40x9
Barbell Curl: 62x15, 62x15, 84x10
Preacher Curl (off of hyperextenion/no preacher bench...lol. Narrow grip EZ): 44x20, 44x18, 44x16
Reverse Grip EZ Curl: 77x10, 77x10, 77x10

Triceps (12 sets)
Flat CGBP: 128x20, 150x20, 172x15, 194x10
Rope Pulldown (approx weight listed): 90x18, 100x15, 100x15, 115x12
Dips (forgot dipping belt so used a DB between my feet): 10(+22lb DB)-drop set(ds)-10, 8(+22lb DB)-ds-10, 6(+22lb DB)-ds-8, 12

I finished up with Abs, Cardio and grip work.

I'll try to catch up with everyone soon.
Tomorrow will be Legs...

-Rob

Themostocles
07-30-09, 2:16 am
Really great gun show Rob, and congrats on the cut and gaining clients

J Wong
07-30-09, 8:15 am
Great arm workout, and good thing about getting those clients for messing up the cut! 250? You're gonna be huge!

Vaze_06
07-30-09, 4:28 pm
bro.. u couldnt.. drop down too 199lbs, at least then i could call u a woman! j-k
glad everything is good for ya, keep up the good work

Firedrake
07-30-09, 6:08 pm
Looked good, Rob -- congrats on the cut -- progress was made!

rob_in_korea
07-31-09, 5:19 am
Thanks for the support everyone. Vaze, I have no plans of dropping below 200lbs....ever.

I had an okay Leg workout today. I was tired as hell.....I miss Animal Pump...lol.

Legs (18 sets)
Squat (one minute between sets): 128x15, 174x8, 128x15
Front Squat(30 secs between Squat and Front Squat): 84x12
Cybex Plate Loaded Leg Press (narrow stance): 3ppsx20, 4ppsx15, 5pps+22x12, 6ppsx12
Paramount Leg Extension (worst machine ever/feet together): 100x12, 100x12, 100x12
Cybex Prone Leg Curl (feet together): 88x12, 110x12, 110x12
I finished up with four sets of Calf work.

Tomorrow is an off day and Sunday will be Chest.

-Rob

Themostocles
07-31-09, 6:03 am
Looked good to me! Not a big fan of pump, tbh, I prefer the storm/shock therapy combo. I can control my own dosage levels that way

machineman
07-31-09, 6:39 am
solid work in here as always Rob....keep it going, bro....

pedraza
07-31-09, 8:22 am
Thanks for the support everyone. Vaze, I have no plans of dropping below 200lbs....ever.

I had an okay Leg workout today. I was tired as hell.....I miss Animal Pump...lol.

Legs (18 sets)
Squat (one minute between sets): 128x15, 174x8, 128x15
Front Squat(30 secs between Squat and Front Squat): 84x12
Cybex Plate Loaded Leg Press (narrow stance): 3ppsx20, 4ppsx15, 5pps+22x12, 6ppsx12
Paramount Leg Extension (worst machine ever/feet together): 100x12, 100x12, 100x12
Cybex Prone Leg Curl (feet together): 88x12, 110x12, 110x12
I finished up with four sets of Calf work.

Tomorrow is an off day and Sunday will be Chest.

-Rob

looking good on those legs bro. keep it up and grow some tree trunks

rob_in_korea
08-03-09, 3:58 am
Thanks for the support everyone.

T you are nor a big fan of Pump? Blasphemy....lol. Actually I haven't had Storm or Shock Therapy in years.

I had a solid Chest workout yesterday.

Chest (10 sets)
Incline Barbell Bench: 135x15, 155x15, 185x10*, 135x18 *spotter assisted last few reps
Flat DB Bench: 70x12, 70x12, 80x10
Cable Crossover: 40x15, 50x15, 60x12

Here is my Back workout from today:
Back (13 sets)
DB Row: 80x15, 100x12, 120x10
Pullup (2-3 sec negatives): 12, 8, 8
Seated Low Cable Row (under hand grip): 90x15, 120x12, 150x12
Rack Pull (second pin, just above mid-shin): 216x15, 304x8, 348x6<--used straps on every set
Hyperextension 8(+33lb plate)

Finished up with 20 mins of cardio.

This week I'll be doing a lower number of sets. I'll most likely finish with Arms on Wednesday and then take off until Sunday or Monday. After that bulking begins again.
Tomorrow will be Shoulders....

-Rob

Themostocles
08-03-09, 4:20 am
Great couple of workouts, basic and effective. Hows life treating you?

rob_in_korea
08-03-09, 4:25 am
Thanks T. Things are going well. My wife has a ton of clients and I am playing catch up...lol.

-Rob

Themostocles
08-03-09, 4:25 am
Thanks T. Things are going well. My wife has a ton of clients and I am playing catch up...lol.

-Rob

Nothing wrong with that lol. My gf is way more successful than me. I give her shit about slumming all the time lol

rob_in_korea
08-03-09, 4:52 am
Nothing wrong with that lol. My gf is way more successful than me. I give her shit about slumming all the time lol

Nice. Well my wife started before me...That's my excuse and I'm sticking to it....haha.

-Rob

pedraza
08-03-09, 8:12 am
Thanks for the support everyone.

T you are nor a big fan of Pump? Blasphemy....lol. Actually I haven't had Storm or Shock Therapy in years.

I had a solid Chest workout yesterday.

Chest (10 sets)
Incline Barbell Bench: 135x15, 155x15, 185x10*, 135x18 *spotter assisted last few reps
Flat DB Bench: 70x12, 70x12, 80x10
Cable Crossover: 40x15, 50x15, 60x12

Here is my Back workout from today:
Back (13 sets)
DB Row: 80x15, 100x12, 120x10
Pullup (2-3 sec negatives): 12, 8, 8
Seated Low Cable Row (under hand grip): 90x15, 120x12, 150x12
Rack Pull (second pin, just above mid-shin): 216x15, 304x8, 348x6<--used straps on every set
Hyperextension 8(+33lb plate)

Finished up with 20 mins of cardio.

This week I'll be doing a lower number of sets. I'll most likely finish with Arms on Wednesday and then take off until Sunday or Monday. After that bulking begins again.
Tomorrow will be Shoulders....

-Rob

nice work rob

rob_in_korea
08-04-09, 4:53 am
Thanks pedraza.

I had a decent Shoulder workout today.

Shoulders, Traps and Rear Delts (17 sets)
Seated DB Overhead Press: 50x15, 50x15, 60x12, 60x10
Standing DB Lateral Raise: 30x15, 30x15, 40x10
Plate Raise: 44x12, 44x12, 44x10
Barbell Shrug: 216x15, 304x12, 348x10, 392x8
Standing Cable Rear Delt Flye: 20x12, 20x12, 20x12

I finished up with some Ab work.
Tomorrow will be Arms....

-Rob

Themostocles
08-04-09, 4:57 am
Great work Rob

machineman
08-04-09, 5:04 am
good looking sessions, Rob....keep it up!

Thrawn
08-04-09, 10:01 am
Just throwing in a support shout!
I see you are doing gooooood work, Rob!
Congrats on the workouts and i am happy to read that work itself is good too!

*slaps his buddy Rob on the back in a good friendly matter*

Psycho77
08-04-09, 11:47 am
Thanks pedraza.

I had a decent Shoulder workout today.

Shoulders, Traps and Rear Delts (17 sets)
Seated DB Overhead Press: 50x15, 50x15, 60x12, 60x10
Standing DB Lateral Raise: 30x15, 30x15, 40x10
Plate Raise: 44x12, 44x12, 44x10
Barbell Shrug: 216x15, 304x12, 348x10, 392x8
Standing Cable Rear Delt Flye: 20x12, 20x12, 20x12

I finished up with some Ab work.
Tomorrow will be Arms....

-Rob

great workout Rob.

rob_in_korea
08-04-09, 2:03 pm
Great work Rob

Thanks T.


good looking sessions, Rob....keep it up!

Thanks machineman. I will....


Just throwing in a support shout!
I see you are doing gooooood work, Rob!
Congrats on the workouts and i am happy to read that work itself is good too!

*slaps his buddy Rob on the back in a good friendly matter*

Haha. Thanks Thrawn. Actually I met many more potential clients for me tonight. It was pretty awesome.


great workout Rob.

Thanks Psycho.

-Rob

Vaze_06
08-05-09, 10:46 pm
bro... screw the decent work out.. We Want Sick Work out! lol
oh and i checked your past work out... Hyper with a 33lb plate???! Excuse me?!
listen young man, if u dont want ME to kick your ass... u better grab that 45lb plate next time... sounds good?! =)

rob_in_korea
08-06-09, 3:38 am
bro... screw the decent work out.. We Want Sick Work out! lol
oh and i checked your past work out... Hyper with a 33lb plate???! Excuse me?!
listen young man, if u dont want ME to kick your ass... u better grab that 45lb plate next time... sounds good?! =)

Don't worry Vaze the sick workouts are coming.
They don't have 45lb plates at my gym...only 44 :(.
Maybe I'll grab two and make it 88lbs.....lol.

I didn't make it to the gym yesterday because I got a call from the military base and I had to go move my car.
My next work out will be Monday and I'll skip Arms and start with Legs.
I'll try to catch up with everybody soon.

-Rob

Vaze_06
08-06-09, 10:55 pm
LOL!!!!!!!
SO! just because its 1, ONE, UNO pounds lighter, u have to use the 33lbs???!
aaah one of the lamest excuses i have ever heard ahahaahah
doesnt work with me young man, fuck using 2 of them. i'm only asking for One and u better do it. Period!

oh and hope u'll have a nice weekend =)

rob_in_korea
08-11-09, 5:26 am
Haha Vaze. You are funny.

Well I am back on Animal Pump once again and loving it. This first week back I am not doing anything too crazy.

Here was my Leg workout yesterday.

Legs (21 sets)
Squat: 128x10, 128x10, 172x8, 216x5
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx12, 5ppsx10, 7pps+22lb platex6
DB SLDL: 50x12, 50x12, 50x12
Paramount Leg Extension (hate this machine): 100x12, 100x12, 120x10
Cybex Prone Leg Curl: 110x12, 110x12, 132x10
I finished up with 4 sets of Calf work.

Here's my Chest workout from today:
Chest (12 sets)
Incline DB Bench: 50x12, 60x12, 65x8, 65x8
Flat Barbell Bench: 128x12, 172x8, 172x8, 128x20
Incline DB Flye: 30x12, 40x10, 40x10, 50x8
I finished up with some Ab work.

I have to get out of here and head to a business meeting tonight so I'll try to catch up with everyone soon.
Tomorrow is an off day and Thursday will be Back.

-Rob

Themostocles
08-11-09, 5:55 am
Great couple of workouts Rob. Glad to see you back on pump lol. The typhoon affecting you at all over there?

rob_in_korea
08-11-09, 11:06 am
Great couple of workouts Rob. Glad to see you back on pump lol. The typhoon affecting you at all over there?

Thanks T. I guess the remnants of it hit us today. Not too bad in Seoul, just a ton of rain all day.

-Rob

Firedrake
08-11-09, 9:02 pm
Two good workouts, Rob -- I'm finding the Pump really awesome when combined with the BetaAla9!

rob_in_korea
08-13-09, 3:52 am
Thanks for the tip drake.

I had a good Back workout today. I woke up not feeling so great but when I got to the gym I felt pretty good.
Rows went great, pullups were not so good, rack pulls were decent.
I think bottom pin rack pulls are harder than deadlifts....lol.

Back (14 sets)
Overhand Grip Barbell Row: 128x12, 172x12, 216x10, 304x6, 172x20
Pullups: 12, 9, 8, 8
Rack Pull (lowest pin, mid-shin): 216x10, 304x6, 304x6, 392x2, 216x20<--wore straps on last set

Tomorrow will be Shoulders.

-Rob

Themostocles
08-13-09, 3:56 am
Solid Rob, solid. Rack pulls can be hard from that low without that momentum from leg drive. But obviously its a weakness you can target. Hope you continue to feel better

rob_in_korea
08-14-09, 3:32 am
Thanks T.

I had a great Shoulder workout today. Possible weight or rep PR on Haney Shrugs.

Shoulders, Traps and Rear Delts (19 sets)
Seated Smith Machine Overhead Press (assumed bar weight of 15lbs): 103x15, 103x15, 147x6, 147x6, 103x18
Standing DB Lateral Raise: 22x15, 35x10, 40x8
Standing DB Front Raise: 22x12, 22x12, 30x8
EZ Curl Bar Upright Row: 77x15
Smith Machine Haney Shrug (assumed bar weight of 15lbs): 103x15, 147x12, 191x10, 235x5(PR??)
Seated Bent Over DB Lateral Raise: 30x12, 30x12, 30x12

I finished up with rotator cuff work.

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

-Rob

Themostocles
08-14-09, 3:35 am
Very solid Rob. Big weekend plans?

rob_in_korea
08-14-09, 4:15 am
Very solid Rob. Big weekend plans?

Thanks T. Tonight I am going to this fish restaurant with about 10 other people. It's Korean style raw fish.
Actually, this would never go over in the US but this place (I've never seen it anywhere else in Korea like this) cuts up the fish alive and serves it to you while it's still moving.....crazy.

-Rob

Themostocles
08-14-09, 4:17 am
Thanks T. Tonight I am going to this fish restaurant with about 10 other people. It's Korean style raw fish.
Actually, this would never go over in the US but this place (I've never seen it anywhere else in Korea like this) cuts up the fish alive and serves it to you while it's still moving.....crazy.

-Rob

Ok, I don't do raw fish to begin with, and that just made me throw up in my mouth some. Thanks

rob_in_korea
08-14-09, 4:38 am
Ok, I don't do raw fish to begin with, and that just made me throw up in my mouth some. Thanks

You're welcome T....lol.

-Rob

machineman
08-14-09, 4:52 am
solid work Rob....keep it up, brother!

J Wong
08-14-09, 4:08 pm
Shoulders must have been pumped!

rob_in_korea
08-16-09, 8:09 am
Thanks machineman and boom.

I had a great Arm workout today.

Biceps and Forearms (10 sets)
Standing DB Curl: 35x12, 40x10, 50x6
Barbell Curl (slightly wide grip): 65x12, 85x10, 95x6
21's (barbell): 55x21
Reverse Grip EZ Curl: 60x12, 60x12, 60x12

Triceps (10 sets)
Decline CGBP: 135x12, 185x12, 225x8, 135x30
Rope Pulldown: 110x12, 125x12, 165x8
Dips: 25, 20, 15

Tomorrow will be Legs....

-Rob

Vaze_06
08-16-09, 11:20 am
niceee beach boy day Rob

mcbeast
08-16-09, 11:27 am
Skimmed thru here, looks badass. Im subbed. Keep drivin on!

rob_in_korea
08-16-09, 1:58 pm
niceee beach boy day Rob

Hahaha. Thanks Vaze. I'll make up for it tomorrow when I do Legs.


Skimmed thru here, looks badass. Im subbed. Keep drivin on!

Thanks for stopping by excessive endorphins. My workouts over the last two months were nothing compared to what I have planned.

-Rob

mcbeast
08-16-09, 2:03 pm
thats what i like to hear..

rob_in_korea
08-17-09, 4:51 am
I had a great Leg workout today. This is not the workout I had planned to do but I had to improvise.

Legs (21 sets)
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx10, 6ppsx10, 8ppsx6
Squat (ass to ground....as always): 128x10, 172x6, 216x4, 260x2, 128x20
DB Lunge: 35x8, 35x8, 45x6
Cybex Prone Leg Curl: 110x12, 110x12, 132x12
Paramount Leg Extension (this machine is crap): 100x12, 100x12, 120x12
I finished up with 3 sets of Calf work.

Tomorrow will most likely be Chest but there may be a chance that I won't be able to make it to the gym.

-Rob

mcbeast
08-17-09, 11:18 am
Great work! Enjoy walking this week..

atrain11b
08-17-09, 1:58 pm
Great looking workout, even with having to improvise. How exactly do you get 128 on the weights?

Psycho77
08-18-09, 12:42 am
Ok, I don't do raw fish to begin with, and that just made me throw up in my mouth some. Thanks

hmmmm. well i guess you won't like monkey brains either.

Psycho77
08-18-09, 12:43 am
I had a great Leg workout today. This is not the workout I had planned to do but I had to improvise.

Legs (21 sets)
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx10, 6ppsx10, 8ppsx6
Squat (ass to ground....as always): 128x10, 172x6, 216x4, 260x2, 128x20
DB Lunge: 35x8, 35x8, 45x6
Cybex Prone Leg Curl: 110x12, 110x12, 132x12
Paramount Leg Extension (this machine is crap): 100x12, 100x12, 120x12
I finished up with 3 sets of Calf work.

Tomorrow will most likely be Chest but there may be a chance that I won't be able to make it to the gym.

-Rob


I'm happy about that leg workout, rob. I'm sure you are too.

Themostocles
08-18-09, 1:47 am
hmmmm. well i guess you won't like monkey brains either.

Only if cooked properly lol. Great leg day Rob, way to cook those legs

rob_in_korea
08-18-09, 4:25 am
Thanks for the support everyone.

Atrain, I rarely work out on base anymore since I don't work for USFK so all the barbell weight is in kilos (40kgx2=88 bar weight=40lbs).
Psycho, that is funny.

I had a great Chest workout today. I had no spotter so I couldn't get crazy.
I have had this strange pain in my neck/trap area for the past two days. I think I slept the wrong way or something. Hope it goes away soon, it's annoying.

Chest (14 sets)
Incline DB Bench: 60x10, 75x10, 65x15<---some paused reps on all sets
Flat Barbell Bench: 172x10, 194x3(got excited no rest between sets...lol), 150x13
Incline Barbell Bench: 128x10, 172x4, 128x13
HS Decline Press (total weight listed): 270x6
Incline DB Flye: 30x10, 40x10, 50x6
Flat DB Flye: 30x15

I finished up with Abs and 25 mins of cardio. I'll catch up with everyone later. I have to go try and sell people tickets to my seminar at the end of the month.

-Rob

Themostocles
08-18-09, 4:33 am
Definitely some solid work Rob. Hope the neck/trap pain fades fast. Now go out there and sell some tickets!

LittleMan55
08-18-09, 8:07 am
Great chest work Rob! Hope the neck/trap heals up quick.

atrain11b
08-18-09, 10:35 am
Another nice workout! Kilos huh, gonna take me an extra minute to read your entries now do to the conversions. Hahaha. Keep it up!

J Wong
08-18-09, 10:40 am
Great chest workout big man

rob_in_korea
08-18-09, 12:35 pm
Definitely some solid work Rob. Hope the neck/trap pain fades fast. Now go out there and sell some tickets!

Thanks T. I did sell some tickets. Some funny conversations though.....


Great chest work Rob! Hope the neck/trap heals up quick.

Thanks LittleMan. I think it will be fine.


Another nice workout! Kilos huh, gonna take me an extra minute to read your entries now do to the conversions. Hahaha. Keep it up!

Thanks atrain. I convert all my entries to pounds first...lol


Great chest workout big man

Thanks boom. I am not big enough.

-Rob

rob_in_korea
08-20-09, 8:53 am
I had an outstanding Back workout today. I know I have said this before but those bars suck. One my final set of deads it was bending like I had 600+ on the bar.

Back (16 sets)
Overhand Grip Barbell Row: 172x10, 216x10, 304x6, 216x15
Seated Low Cable Row (close neutral grip): 120x10, 150x10, 200x10
Pullups: 12<---felt some strange shit
Wide Grip Lat Pulldown: 120x12, 150x10, 180x6
Deadlift: 216x10, 304x6, 348x3, 436x1<---no straps used; slightly slow negatives on every set
Hypers: 10 (+44lb plate)

Tomorrow will be Shoulders.....

-Rob

C.Coronato
08-20-09, 1:05 pm
Great looking back workout. Hell yes.

J Wong
08-20-09, 1:21 pm
I had an outstanding Back workout today. I know I have said this before but those bars suck. One my final set of deads it was bending like I had 600+ on the bar.

Back (16 sets)
Overhand Grip Barbell Row: 172x10, 216x10, 304x6, 216x15
Seated Low Cable Row (close neutral grip): 120x10, 150x10, 200x10
Pullups: 12<---felt some strange shit
Wide Grip Lat Pulldown: 120x12, 150x10, 180x6
Deadlift: 216x10, 304x6, 348x3, 436x1<---no straps used; slightly slow negatives on every set
Hypers: 10 (+44lb plate)

Tomorrow will be Shoulders.....

-Rob

Great back work!!

Vaze_06
08-20-09, 8:45 pm
well done Rob... no crap from me today =p

Themostocles
08-21-09, 2:36 am
well done Rob... no crap from me today =p

Well that is a first lol. Definitely some excellent back work

rob_in_korea
08-21-09, 4:44 am
Thanks for the support everyone. That is a first Vaze, are you feeling okay? lol

I had an awesome Shoulder workout today. Funny Rep PR: Arnolds, Weight PR: Barbell Shrug

Shoulders, Traps and Rear Delts (26 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8
Seated DB Arnold Press: 40x10, 40x10, 30x18(PR)
Standing DB Lateral Raise: 30x10, 40x10, 50x5, 22x15
EZ Curl Bar Front Raise: 55x10, 55x10, 33x15
Barbell Upright Row: 106x8, 106x8, 128x5
Barbell Shrug: 216x10, 304x10, 392x6, 480x4, 570x1(PR), 304x15
Paramount Rear Delt Flye: 85x12, 85x12, 85x11, 55x18

I finished up with rotator cuff work.

By the way, that 570 felt heavy as shit.....and that silly bar was bending like a motherfucker.
I am not sure when I'll be able to hit Arms, if I don't have time this weekend, I'll do them on Monday.

-Rob

Themostocles
08-21-09, 4:48 am
570 is some heavy ass shit Rob! Takes a big man to move it. Great job on the PRs and have a good weekend

Psycho77
08-21-09, 11:30 am
Only if cooked properly lol. Great leg day Rob, way to cook those legs

they are kinda alive when they........nevermind

Psycho77
08-21-09, 11:32 am
Thanks for the support everyone. That is a first Vaze, are you feeling okay? lol

I had an awesome Shoulder workout today. Funny Rep PR: Arnolds, Weight PR: Barbell Shrug

Shoulders, Traps and Rear Delts (26 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8
Seated DB Arnold Press: 40x10, 40x10, 30x18(PR)
Standing DB Lateral Raise: 30x10, 40x10, 50x5, 22x15
EZ Curl Bar Front Raise: 55x10, 55x10, 33x15
Barbell Upright Row: 106x8, 106x8, 128x5
Barbell Shrug: 216x10, 304x10, 392x6, 480x4, 570x1(PR), 304x15
Paramount Rear Delt Flye: 85x12, 85x12, 85x11, 55x18

I finished up with rotator cuff work.

By the way, that 570 felt heavy as shit.....and that silly bar was bending like a motherfucker.
I am not sure when I'll be able to hit Arms, if I don't have time this weekend, I'll do them on Monday.

-Rob



sick sh8t Rob.

570 on shrugs?!?! fuck yeah!

rob_in_korea
08-24-09, 5:30 am
Thanks T and Psycho. I heard they don't do the monkey brains anymore?
I have to say I don't even think I could go through with eating it the way I heard about it.....

I had a great Arm workout today. Rep PRs: Flat CGBP.

Biceps and Forearms (13 sets)
Incline DB Curl: 30x12, 35x10, 45x6
Spider Curl (narrow grip EZ): 66x10, 66x8, 66x8
DB Concentration Curl: 30x10, 30x10, 35x8
21's (wide grip EZ): 77x21
DB Hammer Curl: 30x10, 40x7, 50x5

Triceps (13 sets)
Flat CGBP: 128x12, 172x10, 238x4(PR), 150x30(PR)
Single Arm DB Overhead Extension: 22x10, 22x10, 22x10
DB Kickback: 22x10, 30x10, 45x6
Dips: 30, 20, 15<---I need to find my dipping belt

I added Torrent back into my supplement mix.
Tomorrow will be Legs....

-Rob

Themostocles
08-24-09, 5:32 am
Holy shit that was alot of reps. Damn Rob, Im suprised your triceps didn't pop like a balloon

rob_in_korea
08-25-09, 4:07 am
Thanks T. I just felt like repping out that last set of CGBP.

I had a great Leg workout today.

Legs (24 sets)
Squat: 128x5, 172x5, 216x5, 282x1, 128x20
Cybex Plate Loaded Leg Press: 3ppsx15, 4ppsx15, 5ppsx15, 6ppsx12, 8ppsx6
DB SLDL: 45x12, 60x12, 80x10
Paramount Leg Extension: 100x10, 120x10, 140x10
Cybex Prone Leg Curl: 110x10, 132x10, 154x10
I finished up with 5 sets of Calf work.

I have to go and get ready for a business meeting tonight. My seminar is coming up this Saturday, I still have 5 seats to sell. I'll try to catch up with everyone later.

Tomorrow will be Chest...

-Rob

Themostocles
08-25-09, 4:10 am
Great work with the legs and have fun with the chest tomorrow

Vaze_06
08-25-09, 9:53 am
nice wheels rob, have fun with work

C.Coronato
08-25-09, 10:45 am
Looking good brother. How was that fish still moving? Weird or what?

rob_in_korea
08-25-09, 12:46 pm
Great work with the legs and have fun with the chest tomorrow

Thanks T.


nice wheels rob, have fun with work

Thanks Vaze. Why are you so quiet these days?


Looking good brother. How was that fish still moving? Weird or what?

Thanks treetrunklegs. I have had that fish before, it's okay. A little freaky at first though.

-Rob

atrain11b
08-25-09, 2:24 pm
Another great looking leg day. After I did the conversion, I realized you were pushing some great numbers. Keep it up!