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Vaze_06
08-25-09, 9:41 pm
LOL..... deload last week and started school monday... just need to get back on track with school, homework, diet and lifting... should be good to go soon..
i know u miss my bullshits ahahah

rob_in_korea
08-26-09, 5:20 am
Another great looking leg day. After I did the conversion, I realized you were pushing some great numbers. Keep it up!

Thanks atrain. Conversion???. It's listed in pounds already. I wish I was squatting 282kgsx1 that would be crazy....lol.


LOL..... deload last week and started school monday... just need to get back on track with school, homework, diet and lifting... should be good to go soon..
i know u miss my bullshits ahahah

I see Vaze. I do kind of miss the harassment...lol.

-Rob

rob_in_korea
08-26-09, 5:26 am
I had an incredible Chest workout today. The numbers aren't too amazing but everything felt good. Weight PR and Possible Rep PR: HS Decline

Chest
Flat Barbell Bench: 128x10, 172x5, 250x2*, 172x12
Incline Barbell Bench: 128x10, 172x5, 194x5*, 150x12
HS Decline (total weight listed): 182x10, 270x8 (PR?), 336x3(PR)
Flat DB Flye: 35x12, 45x10, 50x8, 50x8
* spotter slightly assisted

I finished up with Ab work. I was supposed to do cardio today but I ran out of time.

Sorry I haven't be able to keep up with everyone's journeys but I'll be busy until Sunday. I'll check in when I can.
Tomorrow is an off day and Friday will be Back.

-Rob

Themostocles
08-26-09, 6:26 am
MMC can more than make up for numbers, not that they look to shabby lol

rob_in_korea
08-28-09, 11:47 am
Thanks T.

I had a great Back workout today. Possible Rep PR: Deads

Back (17 sets)
Pullups: 15, 15, 12, 12
DB Row: 80x10, 125x6, 125x6, 125x6
Seated Underhand Grip Low Cable Row: 100x15, 130x15, 180x10, 210x8
Deadlift: 216x12, 304x8, 348x5, 370x5(PR?), 216x20<----used straps on last 3 sets

I have to do my seminar tomorrow, Sunday I have to go to a wedding, and Monday I have to do some stuff with my in-laws.
I may not be able to get to the gym until Tuesday.

Shoulders will be up next.....

-Rob

mcbeast
08-28-09, 7:35 pm
Heavy pullin after an already killer back workout!

Themostocles
08-31-09, 1:47 am
Nice PR Rob

Psycho77
08-31-09, 4:12 am
awesome chest and back workouts Rob.

No big deal about the numbers, you don't have to go heavy all the time to get a good workout.

rob_in_korea
09-01-09, 11:52 am
Thanks for the support guys.

My seminar went awesome on Saturday and it looks like I am pulling together a great group of clients.

I had an outstanding Shoulder workout today. Rep PRs: Smith Machine Overhead Pressx2, Barbell Shrug. Weight PR: Front Raise

Shoulders, Traps and Rear Delts (24 sets)
Seated Smith Machine Overhead Press (assumed bar weight of 15lbs): 103x12, 147x10, 169x6(PR), 103x25(PR)
Seated Neutral Grip DB Overhead Press: 50x12, 50x10, 60x6
Standing DB Lateral Raise: 30x12, 35x12, 40x10, 50x6
EZ Curl Front Raise: 44x15, 55x12, 77x5(PR)
Barbell Shrug: 216x12, 304x12, 392x8, 480x4, 304x20(PR)
Paramount Rear Delt Flye: 70x12, 70x12, 85x12, 100x12

I finished up with rotator cuff work.

I'll catch up with everyone soon.....
Tomorrow will be Arms....

-Rob

Firedrake
09-01-09, 4:02 pm
Great shoulder day, and congrats on the client base!

Themostocles
09-02-09, 1:32 am
Excellent PRs and great work woth the clients, always love to see an animal succeed

rob_in_korea
09-02-09, 3:44 am
Thanks drake and T.

I had a great Arm workout today. My right elbow is starting to ache again (actually it's been this way for three weeks). I think the tricep tendonitis is coming back. I need to make some time and go to acupuncture. Possible Rep PR: DB Curl. Rep PR: Incline CGBP, DB Curl

Biceps and Forearms (10 sets)
Standing DB Curl: 35x12, 40x10, 55x4(PR?), 30x18(PR)
Barbell Curl: 84x8. 84x8, 106x5
Reverse Grip EZ Curl: 55x15, 77x8, 77x8

Triceps (9 sets)
Rope Extension(approx weight, stack isn't marked correctly) 85x12, 85x12, 85x12
Incline CGBP: 84x12, 106x12, 128x10, 150x6, 84x50(PR)
Dips: 20

My elbow was killing me so I decided to finish.

Tomorrow will be Legs.....

-Rob

Themostocles
09-02-09, 3:48 am
Nice gun show pretty boy lol. Hope the elbow stops hurting

rob_in_korea
09-03-09, 5:00 am
Thanks T. Elbow was killing me this morning. So I think I'll skip Arms for at least a week.

I had a solid Leg workout today. I attempted to front squat 240 but failed....went ATG and came up about 4 inches....then dropped the bar in the rack. It was kind of funny.

Legs (22 sets)
Front Squat: 106x10, 128x5, 172x4, 240xfail, 128x10
Cybex Plate Loaded Leg Press: 4ppsx12, 5ppsx12, 6ppsx12, 8+22lb ppsx4 (I put weights on top, I don't think I can fit anymore)
DB Lunge: 45x8, 45x6, 45x6
Paramount Leg Extension: 100x20, 110x15, 130x12
Cybex Prone Leg Curl: 88x20, 110x15, 132x12
I finished up with 4 sets of calf work.

Tomorrow will be an off day and Saturday should be Chest.....

-Rob

Themostocles
09-04-09, 1:30 am
Even attempting it is bad ass lol. And Ya, I have loved some of my fails. I get all these like WTF, and I have to go, atleast I had the balls to try

Vaze_06
09-04-09, 8:27 pm
damn Rob... sick volume on your PRs... u actually count up to 50 reps???! geesh i'll get tire after 20 ahahahah
nice work bro =]

Firedrake
09-04-09, 8:50 pm
Amazing leg day, Rob -- I feel you on the leg press, though I'm not quite there yet. It won't hold more than eight plates a side . . . I'm up to 7 and a 25-pounder.

You're really killin' it on legs!

Psycho77
09-05-09, 8:09 am
happy to read about the successful seminar.

going heavy on the legpress IC. Tip: next time, pill on the dbs on top of the machine if you run out of space for the plates. That is, if the management will let you.

Hope the elbow stops buggin ya

rob_in_korea
09-06-09, 5:45 am
Even attempting it is bad ass lol. And Ya, I have loved some of my fails. I get all these like WTF, and I have to go, atleast I had the balls to try

Thanks T. Failing can be funny as long as you don't get hurt.


damn Rob... sick volume on your PRs... u actually count up to 50 reps???! geesh i'll get tire after 20 ahahahah
nice work bro =]

Thanks Vaze. I actually counted 50 reps. It was fun.


Amazing leg day, Rob -- I feel you on the leg press, though I'm not quite there yet. It won't hold more than eight plates a side . . . I'm up to 7 and a 25-pounder.

You're really killin' it on legs!

Thanks drake. My legs are already kind of big but they could always be bigger...


happy to read about the successful seminar.

going heavy on the legpress IC. Tip: next time, pill on the dbs on top of the machine if you run out of space for the plates. That is, if the management will let you.

Hope the elbow stops buggin ya

Thanks Psycho. The DB idea is brilliant. That is what I will do next time. My elbow was acting up a bit today.

-Rob

rob_in_korea
09-06-09, 5:59 am
Here are my workouts from Saturday and today.

Chest Rep PRs: Incline DB Bench Press and Flye. Flat Barbell appears to be a PR but it turned into basically 10 negatives. It burned like crazy though. By the way, last week I posted 250x2 it should have been 260x2 on Flat Barbell. Not that it matters much....lol.

Saturday
Chest (19 sets)
Flat Barbell Bench: 128x5, 172x5, 216x3, 282x12(maybe 1-2 reps on my own, the rest were negatives), 172x8
Incline DB Bench: 65x10, 65x10, 65x10, 55x20 (PR)
Flat DB Bench: 80x6
HS Decline Bench (total weight listed): 182x12, 270x8, 282x5
Cable Crossover (approx weight...maybe 5-10lbs heavier): 55x15, 55x15, 55x15
Incline DB Flye: 35x12, 45x10, 55x6(PR)

Sunday
Back (18 sets)
Pullups: 12<---elbow was being funny
Wide Overhand Grip Lat Pulldown: 110x15, 150x10, 200x6
Overhand Grip Barbell Row: 172x12, 216x10, 260x6, 304x4, 128x35
HS MTS Row (close underhand grip, total weight listed): 176x12, 198x10, 242x8, 266x6
Rack Pull (3rd pin - just below knees): 216x12, 304x5, 392x3(straps), 502x1(straps), 216x20

Tomorrow may be a rest day or I may hit Shoulders....

-Rob

rob_in_korea
09-08-09, 3:43 am
I had a great Shoulder workout today. Weight PRs on: Plate raise and Power Laterals.
DB Overhead press would be a rep PR but I had a spot.

Shoulders (23 sets)
Seated DB Overhead Press: 50x12, 60x10, 65x8, 75x5(spot assisted some reps), 55x15
Standing DB Lateral Raise: 30x12
Power Laterals (standing single arm DB): 60x8, 65x6, 75x4(PR)
Standing DB Lateral Raise: 30x15
Plate Raise: 44x12, 44x12, 66x5(PR)(44+22lb plate)
Narrow Grip EZ Curl Upright Row: 55x15, 77x12, 77x10
DB Shrug (2 second squeeze at the top): 85x12, 125x12, 125x10, 80x20
Bent Over DB Lateral Raise: 30x12, 30x12, 30x12

I finished up with rotator cuff work.

The funny thing is my Chest is still sore from Saturday....hahaha.

Tomorrow will be Legs...

-Rob

Themostocles
09-08-09, 5:59 am
Those are some strong ass laterals! Great work, must be getting some massive delts

rob_in_korea
09-09-09, 5:00 am
Thanks T. Massive? Not yet but they are slowly progressing.

I didn't make it to the gym today, I was tied up with some things at work.

On a side note, for some reason my right shoulder is killing me and I have no idea why.
It was fine at the gym, but last night it started hurting. Feels like an overuse injury on the bicep tendon.

Anyway, tomorrow is Legs....

-Rob

Vaze_06
09-09-09, 12:52 pm
rest up that shoulder and hope it gets better soon
kill the wheels

rob_in_korea
09-10-09, 3:31 am
Thanks Vaze. My shoulder is feeling a little better today.

I had a solid Leg workout today. My sqauts were pretty shitty but I still hit a Rep PR.
I want to say thanks to Psycho for giving me the idea to put DBs on top of the Leg Press it worked out wonderfully.

Legs (25 sets)
Squat: 128x12, 172x10, 216x5, 216x5, 128x22(PR)
Cybex Leg Press: 4ppsx8, 5ppsx8, 6ppsx8, 7pps+11lbpps+75lbDB ps (around 888lbs including the sled)x4, 4ppsx30
DB SLDL: 50x12, 50x12, 50x12
Paramount Leg Extension: 100x12, 130x10, 150x8
Cybex Prone Leg Curl: 110x12, 132x10, 154x8
I finished up with 6 sets of Calf work.

Tomorrow will be Chest, I may take it easy. We will see how my shoulder feels.

-Rob

Themostocles
09-10-09, 5:29 am
Nice PR Rob, and I hope that shoulder feels better.

Firedrake
09-10-09, 9:18 pm
Nice leg day! Congrats on the PR! Keep pushing the bar up! (that's the key to squats, you see . . . <grin>)

rob_in_korea
09-11-09, 5:31 am
Thanks T and drake....hahaha.

I had an easy Chest workout today. My shoulder was bothering me though which is why I decided to take it easy.

Chest (12 sets)
Incline Barbell Bench: 128x15, 128x15, 128x15, 128x15
Flat Barbell Bench: 172x8, 172x8, 128x15, 128x15
Incline DB Flye: 35x12, 35x12, 35x12, 35x12

Back should be on Sunday but I may end up doing it on Monday. I have a marketing/advertising meeting on Sunday afternoon....massive business growth here we come....

-Rob

Vaze_06
09-11-09, 8:52 pm
niceeeeeeeeeeeeeeee beach boy day lol

mcbeast
09-12-09, 12:07 pm
Good work man. High rep incline sounds like a killer!

Psycho77
09-13-09, 11:53 am
niceeeeeeeeeeeeeeee beach boy day lol

you said it Vazey.

But seriously, take care of that shoulder, Rob.

Themostocles
09-14-09, 12:23 am
Hope the meeting went well!

rob_in_korea
09-14-09, 4:05 am
Thanks for the support everyone.

The meeting went great. The ideas that we all came up with will tremendously increase our growth.

I had a solid Back workout today. Deadlifts sucked today but after I finished my planned workout I decided to do rack pulls. I think I hit two rep PRs.

Back (17 sets)
Wide Overhand Grip Lat Pulldown: 120x15, 150x12, 180x10
Seated Close Neutral Grip Low Cable Row: 110x12, 140x10, 180x10
Underhand Grip Barbell Row: 128x12, 172x12, 216x12, 260x10
Deadlift: 216x10, 304x5, 348x3, 412x1, 216x10<--all sets no straps
Rack Pull (3rd pin, just below knees): 392x8(PR?), 458x4(PR?)<---used straps

My shoulder felt fine today. Hopefully it will be okay tomorrow.
Shoulders are up next....
I'll try to catch up with everyone in a few hours...

-Rob

machineman
09-14-09, 6:50 am
solid work, Rob....hope that shoulder heals up....

J Wong
09-14-09, 9:44 am
Solid workouts Rob, get that shoulder better!

Vaze_06
09-14-09, 8:15 pm
hmmm.. i wonder if u skip hypers cauz u know i'll smack u behind the head if u dont do them weighted... ahahah =p
well done

Themostocles
09-15-09, 1:31 am
Hope the shoulder holds up alright today, and nice back w/o.

rob_in_korea
09-15-09, 3:33 am
solid work, Rob....hope that shoulder heals up....

Thanks machineman.


Solid workouts Rob, get that shoulder better!

Thanks boom.


hmmm.. i wonder if u skip hypers cauz u know i'll smack u behind the head if u dont do them weighted... ahahah =p
well done

Thanks Vaze. I didn't do hypers for the past few weeks because I figured I already put lower back through a beating....lol.


Hope the shoulder holds up alright today, and nice back w/o.

Thanks T.

I ended up staying in the office until almost 5:00 am last night taking care of some things. When I woke up a few hours later I was feeling run down so I decided to rest today.
Tomorrow I also have business meetings most of the day so I doubt I'll be able to get in and workout but I'll try my best.

-Rob

Themostocles
09-15-09, 3:49 am
Enjoy the rest, the body can always use it

dyskee
09-15-09, 10:46 pm
getting stronger i can see :D good work buddy

Firedrake
09-16-09, 6:24 pm
Nice back day, Rob -- congrats on the PRs.

rob_in_korea
09-18-09, 2:42 am
Enjoy the rest, the body can always use it

Thanks T. I have been getting some good sleep in.


getting stronger i can see :D good work buddy

Thanks dyskee. It's been a while. How have you been?


Nice back day, Rob -- congrats on the PRs.

Thanks drake.

Well I haven't made it to the gym. It appears that i have been hit with another sinus infection (evidently the broken nose last year has made me more susceptible to infections). I think I am almost over it now. I was going to hit the gym today but I decided to play it safe.

I have meetings tomorrow and Sunday but I will try to make some time and get in there.
I'll catch up with everyone soon.

-Rob

Themostocles
09-18-09, 3:16 am
Rest up and feel better Rob

sanga
09-18-09, 3:20 am
Rest and get better mate

rob_in_korea
09-21-09, 10:36 am
Thanks T and Sanga.

I still don't feel 100% better (maybe 75%) but I decided to hit the gym for an easy workout.

Shoulders, Traps and Rear Delts (15 sets)
Seated DB Overhead Press: 45x12, 50x12, 50x12, 50x12
Standing DB Lateral Raise: 22x12, 22x12, 22x12
Standing EZ Curl Bar Front Raise: 33x12, 33x12, 33x12
Paramount Rear Delt Flye: 85x12
Barbell Shrug: 216x12, 304x12, 392x6, 392x6

Nothing crazy. Tomorrow will be Arms....

-Rob

Firedrake
09-21-09, 6:04 pm
Looks solid -- you're on the way back!

rob_in_korea
09-22-09, 11:43 am
Thanks drake.

I had a simple and easy Arm workout today.
That tricep tendonitis is still bugging me, I thought not doing an arm workout in almost three weeks would have made it go away.
I really need to make some time and get to the acupuncture place.

Biceps and Forearms (5 sets)
DB Curl: 30x12, 30x12, 40x10
Barbell Curl: 84x8
DB Hammer Curl: 30x10<---2 second squeeze at top

Triceps (5 sets)
Rope Pulldown: 85x12, 85x12, 85x12
Flat CGBP: 150x12
Dips: 20

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

-Rob

Themostocles
09-23-09, 1:33 am
Solid work Rob. Make some time to get in to see the acupuncturist! Get that tricep tendonitis fixed!

rob_in_korea
09-23-09, 5:16 am
Thanks T. I will make the time.

This was not the Leg workout I planned but that bodybuilder friend of mine, Yun Chang, was doing Legs and he wanted me to join him. I only did 8 sets with him but I really felt like puking.

Legs (17 sets)
ATG Squat: 84x12, 128x12, 150x10, 128x12<---every set 6 second negatives, yes really 6 seconds...Yun Chang was standing behind me counting.
Cybex Plate Loaded Leg Press: 7pps+22lb ppsx8, 6pps+22lb ppsx8, 3ppsx20, 3ppsx22<--every set 4-5 second negatives----also felt like puking during every set.
Paramount Leg Extension: 100x10, 100x10, 100x10<---slightly slower negatives
Cybex Prone Leg Curl: 110x10, 110x10, 110x10<--slightly slower negatives
I finished up 3 sets of Calf work.

Tomorrow will be a rest day and Friday will be Chest...Still not fully feeling 100% but I think by Friday I'll be back to normal.

-Rob

Themostocles
09-23-09, 6:15 am
Puking FTW! Its always grat to have that extra push, as well as changing it up

Vaze_06
09-23-09, 5:54 pm
nice sessions rob

Psycho77
09-23-09, 9:22 pm
sick legs, rob. puking? been a while since I spewed mid workout.
6 second negatives.............that is some slow squatting haha, your legs must be sore sore sore by now.

rob_in_korea
09-25-09, 4:27 am
Thanks for the support everyone.

I was pretty damn sore from that Leg workout. I have had a ton of business meetings over the past few days but all of them went very well.

I had a solid Chest workout today. Possible Rep PR: Incline DB Bench.

Chest (14 sets)
Incline DB Bench: 60x12, 75x10, 85x6*(PR??), 65x12
Flat Barbell Bench: 172x8*, 216x5*, 150x12
Incline Barbell Bench: 128x10, 128x10, 128x9
HS Decline Bench (total weight): 248x10
Flat DB Flye: 30x15, 45x10, 45x10
*=slightly slower negatives....3 seconds

Tomorrow may be Back, it depends on what time our meetings start and finish tomorrow.

-Rob

Vaze_06
09-25-09, 11:34 am
indeed... decent pressing lol well done

rob_in_korea
09-27-09, 11:40 am
Thanks Vaze.

So I finally made it to the acupuncture place on Saturday. My shoulder was killing me after that Chest workout, during it, I was fine but the next morning was painful.

The acupuncturist told me it is not my bicep tendon but my rotator cuff (along with some good old tricep tendonitis down near my elbow). She also told me I should of came to her earlier but you live and learn.

The session was slightly painful and she gave me a bunch of Chinese medicine. One thing I have to take is this powder but I have to take it with half a shot of this Korean traditional wine. The other stuff is some Chinese herbs in pill form but I have to take them with hot water.

I have to go back on Monday and she also told me that it may take quite a few sessions to fix. She says the injury is semi-serious.

Anyway, I did go in a do Back. No pullups our pulldowns.
I also failed on two rack pull attempts, not sure why considering I can deadlift more than that amount.

Back (13 sets)
Overhand Grip Barbell Row: 128x12, 216x10, 260x8, 172x15
Seated Neutral Grip Low Cable Row: 120x12, 150x10, 180x8, 210x6
Rack Pull (lowest pin, 4 inches above normal deadlift): 216x10, 304x6, 392x3*, 480xfail*--480xfail*, 436x1*(held for five seconds at top), 216x10(wide grip)
*I used straps, although on the first set of 480 the right strap's stitching started to come out.

Tomorrow will be an off day and Tuesday will be some sort of Shoulder work but if I can't do much I may also do some Arm work as well.

-Rob

rob_in_korea
09-30-09, 5:48 am
So my acupuncture sessions have been going well but they are quite painful (at the end). I have to go back Friday for my fourth session.

I did an easy Shoulder and Arm workout yesterday.

Shoulders (4 sets)
DB Lateral Raise: 15x12, 15x12, 15x12, 15x12

Biceps and Forearms (9 sets)
Standing DB Curl: 30x12, 40x10, 40x10
Narrow Grip EZ Curl: 66x8
Wide Grip EZ: 44x12, 44x12
Reverse Grip EZ: 44x12, 44x12, 44x12

Triceps (6 sets)
Straight Bar Extension: 70x12, 70x12, 70x12
DB Kickback: 15x12, 15x12, 15x12

I had a decent Leg workout today. I went immediately after acupuncture so I had to take it easy with squats because I started bleeding from my trap (I had acupuncture there as well)

Legs (23 sets)
Paramount Leg Extension (3 sec negatives): 80x12, 100x12, 120x10
ATG Squat (2-3 sec negatives): 128x12, 172x6, 216x4, 128x12
Cybex Plate Loaded Leg Press (slightly wider foot placement): 4ppsx12, 5ppsx12, 7ppsx10
(very narrow foot placement) 3ppsx20, 4ppsx20, 5ppsx12
DB Lunge: 30x10, 45x6, 45x6
Cybex Prone Leg Curl: 110x12, 133x12, 154x10
I finished up with 4 sets of Calf work.

I apologize for not checking in with everyone but I have been incredibly busy (in a good way) with work.

Tomorrow will be Chest.

-Rob

machineman
09-30-09, 6:03 am
solid work, Rob...keep it up....hope the injuries heal up and you get to feeling 100%

Themostocles
09-30-09, 6:09 am
Looking good Rob. Hope things heal up fast

rob_in_korea
10-01-09, 4:34 am
Thanks T and machineman.

I did a light Chest workout today but my shoulder was hurting at the very bottom portion of the lift lift and when I was unracking and racking.

Chest (10 sets)
Incline Barbell Bench: 128x10, 128x10, 128x10, 128x10
Flat Barbell Bench: 128x10, 128x10, 128x10
Paramount Flye: 70x10, 70x10, 70x10

I finished up with Abs and 30 mins of cardio.

I don't think I can make it to the gym tomorrow because we have to be up at my in-laws by 5:00pm (plus I have another round of acupuncture tomorrow), and the gym is closed for the weekend. It's Thanksgiving over here so almost everything shuts down.

Back will be up next.

-Rob

Psycho77
10-01-09, 5:28 am
solid sessions in there, Rob. Hope your back to 100% soon.

Acupuncture.................damn bro....i hate needles! One time at a hospital, this nurse was gonna stick me with a IV and I freaked out and kicked her.

Vaze_06
10-01-09, 7:20 pm
nice beach boy day rob, good luck with everything

rob_in_korea
10-05-09, 5:36 am
Thanks Vaze and Psycho.

If you hate needles than acupuncture probably isn't for you Psycho....lol.

I had a solid Back workout today. I was fairly late to the gym so I had to hurry up and change my workout a bit.

Back (14 sets)
Underhand Grip Barbell Row(1 min between sets): 172x12, 216x10, 304x4, 216x18
Rack Pull (3rd pin, mid-knee height, straps used): 216x10, 304x5, 392x5, 480x1, 525x1, 304x12
Lat Pulldown (kept light due to shoulder): 100x10, 100x10, 100x10
Close Neutral Grip Seated Low Cable Row: 120x20

My shoulder is feeling much better but I still have to be careful with it. I may need to go back for another session or two of acupuncture.

Tomorrow will be a light Shoulder workout.

-Rob

Vaze_06
10-05-09, 8:17 am
damn that volume must have burned your back if u kept your breaks between sets short... Sweet!! lol keep on being nice with that shoulder

J Wong
10-05-09, 10:05 am
Good work on the back, hope that shoulder continues to get better.

Psycho77
10-05-09, 12:06 pm
Thanks Vaze and Psycho.

If you hate needles than acupuncture probably isn't for you Psycho....lol.

I had a solid Back workout today. I was fairly late to the gym so I had to hurry up and change my workout a bit.

Back (14 sets)
Underhand Grip Barbell Row(1 min between sets): 172x12, 216x10, 304x4, 216x18
Rack Pull (3rd pin, mid-knee height, straps used): 216x10, 304x5, 392x5, 480x1, 525x1, 304x12
Lat Pulldown (kept light due to shoulder): 100x10, 100x10, 100x10
Close Neutral Grip Seated Low Cable Row: 120x20

My shoulder is feeling much better but I still have to be careful with it. I may need to go back for another session or two of acupuncture.

Tomorrow will be a light Shoulder workout.

-Rob



sweeeeeet!

those rack pull numbers are just awesome! How are your plans of opening your own gym?

rob_in_korea
10-06-09, 4:56 am
Thanks for the support everyone.

Psycho, the gym plans are coming along. We will make the money with our current business and then use that to start the gym. I am thinking it will open fall of next year.

I had an easy Shoulder workout today. Kept everything light.
I tried to do normal Smith Machine Shoulder Press but I felt some funniness.

Shoulders, Traps and Rear Delts (13 sets)
Standing DB Lateral Raise: 16x12, 22x12, 22x12, 22x12
Smith Machine Behind the Neck Press (assumed bar weight of 15lbs): 59x12, 59x12, 59x12, 81x12
EZ Curl Upright Row: 44x15
DB Shrug: 105x12, 105x12, 105x12
Bent Over DB Lateral Raise: 22x12<---These really didn't feel good so I stopped

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

-Rob

rob_in_korea
10-07-09, 4:53 am
I had a solid Arm workout today. The good news is that my tricep tendonitis appears to have almost completely gone away. I still took it easy today.

Biceps and Forearms (10 sets)
Standing DB Curl: 35x12, 45x8, 45x8
DB Concentration Curl: 22x12, 22x12, 22x12
21's (wide grip EZ): 55x21
DB Hammer Curl: 30x12, 30x12, 40x8

Triceps (8 sets)
Straight Bar Tricep Extension: 85x12, 85x12, 85x12
Reverse Grip Straight Bar Tricep Extension: 55x12, 55x12, 55x12
DB Kickback: 22x10, 22x10

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

-Rob

rob_in_korea
10-11-09, 10:25 am
I had a great Leg workout on Friday.
Saturday I had to give a speech to an entrepreneur group and it went very well.
Today I did a light Chest workout, just trying to feel out my shoulder situation.

Friday
Legs (22 sets)
Paramount Leg Extension: 100x10, 110x10, 120x10
ATG Squat: 172x5, 216x5, 260x2, 172x10, 128x15<--I did some of the sets with a wider stance. I think I'll be doing them wide from now on.
Cybex Plate Loaded Leg press: 4ppsx10, 5ppsx10, 6ppsx10, 7pps + 22lb pps + 100lbs (~860lbs) x4, 3pps(narrow stance)x30
DB SLDL: 50x12, 50x12, 50x12
Cybex Prone Leg Curl: 110x10, 133x10, 154x10
I finished up with 3 sets of Calf work.

Today
Chest (11 sets)
Flat DB Bench: 60x10, 75x10, 60x20
Flat Barbell Bench: 194x3
Incline Barbell Bench: 150x8, 172x5, 128x20
Paramount Flye: 70x12, 85x12, 100x10
Cable Crossover: 40x20

My shoulder was bothering me slightly on the DB presses but it does seem to be getting better.
Tomorrow will be Back.

-Rob

Psycho77
10-11-09, 11:26 am
Solid past sessions in there, Rob. Good news on the tendonitis going away.

rob_in_korea
10-12-09, 10:02 am
Thanks Psycho. I think I aggravated my shoulder yesterday though. I am going on vacation from the 24th to the 1st so I think I'll hit up some more acupuncture right before I go.

I had a solid Back workout today.

Back (15 sets)
DB Row: 100x10, 110x10, 125x6, 125x6
Underhand Grip Barbell Row: 216x12, 260x10, 304x5, 128x30
Deadlift: 216x10, 304x6, 304x6, 392x2, 216x10<--no straps on any sets; grip was weak today.
Lat Pulldown: 100x15
Hypers: 10(+44lb plate)

Tomorrow will be some sort of Shoulder workout.

Sorry I haven't been around as much recently. I have a ton of productive meetings going on.

-Rob

B Con
10-12-09, 10:56 am
Very solid strong looking sessions Rob. Seems like you're winning that battle to get bigger every day.

Themostocles
10-13-09, 1:41 am
Hope the shoulder work goes ok, and that your shoulder holds up. Solid back work

LittleMan55
10-13-09, 8:28 am
Great looking back work Rob! I love acupuncture... I haven't had any in a long time though.

rob_in_korea
10-13-09, 10:39 am
Thanks for the support everyone. I forgot to mention, the week I was sick I lost about 7lbs. I haven't been bulking as effectively so I am stuck at 222lbs right now.

I had a decent Shoulder workout. I had to take it easy.....except on shrugs....Huge Weight PR for Barbell Shrug.

Shoulders, Traps and Rear Delts (14 sets)
Standing DB Lateral Raise: 22x12, 30x12, 30x12, 15x15
Seated Smith Machine Overhead Press (assumed bar weight of 15lbs): 59x12, 59x15, 103x15, 103x15
Barbell Shrug: 216x10, 304x5, 392x5, 612x1(PR)(This is the max weight the bar can hold), 304x15
Paramount Rear Delt Flye: 40x10<---shoulder was killing me on these.

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

-Rob

J Wong
10-13-09, 10:48 am
612 shrug? damn!

rob_in_korea
10-13-09, 11:54 am
612 shrug? damn!

Haha. Thanks boom, I should mention that I did use straps.
I really wanted to see if I could even get the bar up off the rack but, surprisingly, it wasn't too difficult.

-Rob

Themostocles
10-14-09, 1:30 am
Huge trap strength! Since you used straps I am assuming a double overhand grip?

Vaze_06
10-14-09, 10:39 pm
come on Rob!!!! 22 pounds to go and i can call u a woman!!! please?! ... pretty please?! ahaha
just kidding. nice work outs =)

rob_in_korea
10-15-09, 10:54 am
Huge trap strength! Since you used straps I am assuming a double overhand grip?

Thanks T. I use double overhand for barbell shrugs (even if I don't use straps).


come on Rob!!!! 22 pounds to go and i can call u a woman!!! please?! ... pretty please?! ahaha
just kidding. nice work outs =)

Thanks Vaze. Don't worry I won't be dropping 22lbs anytime soon. The plan is bulk till March/April and start cutting again.

I couldn't make it to the gym today, I was a bit busy with work.
Tomorrow will be Arms...

-Rob

rob_in_korea
10-19-09, 5:04 am
Sorry I haven't had time to check in, I had one hell of a busy yet productive weekend.

I had a solid Arm workout last Friday. I won't bother posting the numbers but it was 9 sets for Biceps and Forearms, and 10 for Triceps.

My gym has fairly shitty hours on the weekend. I tried to go Saturday night and do Legs around 8:30pm but they close at 9pm now on Saturday (8pm on Sunday).

So I managed to get there today and had a decent Leg workout.

Legs (21 sets)
Paramount Leg Extension(3 sec negatives): 100x12, 110x10, 120x10
ATG Squat: 128x10, 172x8, 216x5, 172x8, 128x12
Cybex Plate Loaded Leg Press (narrow stance): 4ppsx15, 4ppsx15, 4ppsx15, 4ppsx15, 6ppsx8
DB Lunge: 50x6
Cybex Prone Leg Curl(slightly slower negatives): 110x12, 133x10, 154x10
I finished up with 4 sets of Calf work.

Because I am going on vacation this Saturday, I will modify my routine this week.
Tomorrow will be Chest and Biceps.

-Rob

Themostocles
10-19-09, 7:02 am
Damn that was a lot of work in 30min! Doing anything exciting for vacation?

rob_in_korea
10-20-09, 5:37 am
Thanks T but the workout took an hour. My wife and some of our friends are going to Bangkok and Hong Kong for 8 days. It should be fun.

I had a solid Chest and Bicep workout today. My shoulder is still not 100% so I took it fairly easy today. Hit some rep PR's for Biceps.

Chest (13 sets)
Incline Barbell Bench: 128x12, 128x12, 150x12, 172x8
Flat Barbell Bench: 128x15, 172x8, 128x15, 128x25
HS Decline Press (total weight listed): 100x15
Paramount Flye: 70x15, 85x15, 100x15, 115x18

Biceps and Forearms (10 sets)
DB Curl: 35x12, 45x8, 30x20(PR)
EZ Curl (narrow grip): 44x15, 44x15, 55x15
21's (wide grip EZ): 55x21
DB Hammer Curl: 30x10, 40x8, 22x25(PR)

Tomorrow may be a rest day, if not I'll be doing Back....

-Rob

Themostocles
10-20-09, 6:08 am
Hmmm... apparently I need to work on my reading skills lol. Strong like ox, dumb like cart...

And big PRs for a big man, congrats Rob

Psycho77
10-20-09, 9:31 am
Solid chest and bicep workout, Rob.

Have fun on your vacation.

Vaze_06
10-20-09, 11:42 am
Solid chest and bicep workout, Rob.

Have fun on your vacation.

x2

rob_in_korea
10-20-09, 11:54 am
Hmmm... apparently I need to work on my reading skills lol. Strong like ox, dumb like cart...

And big PRs for a big man, congrats Rob

Haha....Thanks T. I wouldn't really call them big PRs.


Solid chest and bicep workout, Rob.

Have fun on your vacation.

Thanks Psycho. We leave on Saturday morning.


x2

Thanks Vaze.

-Rob

rob_in_korea
10-21-09, 10:18 am
I had a fairly good Back workout today. My shoulder was a bit sore from yesterday but nothing too crazy. Hit a rep PR.

Back (15 sets)
Lat Pulldown: 100x12, 100x12, 100x12
Seated Neutral Grip Low Cable Row: 120x15, 150x15, 180x15, 120x30(PR)
Overhand Grip Barbell Row: 216x10, 260x10, 172x20
Deadlift: 216x10, 282x8, 348x6, 392x3, 216x15<---used straps on last three sets

I think the odd bars in this gym are seriously causing my deadlift numbers (maybe others) to be off.
I need to go back on base and use a standard 45lb bar and see what happens.

Tomorrow would normally be an off day but I think I'll be doing Shoulders and Triceps.

-Rob

Themostocles
10-21-09, 11:15 pm
Is it due to the bars being lighter and more flimsy?

rob_in_korea
10-22-09, 12:59 am
Is it due to the bars being lighter and more flimsy?

That is correct, plus the part where you put the plates on is farther away from your body (which is why it can't fit as many plates as a standard bar).
This has got me wondering though I wonder what that bar is capable of handling?
I'll be doing Shoulders and Triceps in a few hours.

-Rob

Jon_Blaze
10-22-09, 3:28 am
Nice looks on the deadlifts man, but yeah I feel ya on the bars out here in Korea. I swung by your gym to check it out since its literally right across the street from where I'm lifting.

rob_in_korea
10-23-09, 6:37 am
Thanks Jon. Sorry I missed you but we will get together soon.

I did an easy Shoulder and Tricep workout yesterday at a gym on the military base.
Yes, the standard olympic bars are much better. One of these days I'll do a Back workout over there. My deadlift max is currently 495 so we will see where I am at.


Yesterday
Shoulders (12 sets)
Seated Smith Machine Overhead Press (assumed bar weight of 15lbs): 65x15, 105x15, 125x8, 85x20
Standing DB Lateral Raise: 25x15, 25x15, 40x8, 20x20
EZ Curl Upright Row (narrow grip): 40x20
DB Shrug: 95x20, 100x15, 100x18-drop set-80x10

Triceps (7 sets)
DB Kickback (sets done back to back; no rest): 25x12, 25x10, 25x8
Rope Pulldown: 77x15, 77x20, 110x20
Straight Bar Tricep Extension: 110x20

My shoulder was bothering me slightly but today it feels not bad.

Today I did Legs again. So I made it a relatively short workout.

Legs (14 sets)
ATG Squat: 128x5, 216x5, 282x1, 172x10, 128x15(narrow stance)
Cybex Prone Leg Curl (slower negatives): 110x12, 110x12, 110x12
Paramount Leg Extension(slower negatives): 100x12, 100x12, 100x12
I finished up with 3 sets of Calf work.

Tomorrow I am headed to Bangkok for a four days and after that on to Hong Kong for four more days.
It's supposed to be an off week but I may do a light workout or two.

If I don't catch up with everyone before I leave, I'll check you out when I return.

-Rob

Themostocles
10-23-09, 6:39 am
Great workouts Rob! Have a great vacation and stay out of trouble lol

Jon_Blaze
10-23-09, 8:44 am
Have a great vaca man, and do have a little trouble just not the legal ones haha.

rob_in_korea
10-23-09, 11:59 am
Great workouts Rob! Have a great vacation and stay out of trouble lol

Thanks T. I am innocent, no trouble for me...haha.


Have a great vaca man, and do have a little trouble just not the legal ones haha.

Thanks Jon. You never know what can happen...lol.

-Rob

rob_in_korea
11-01-09, 1:09 pm
Made it back. We had an awesome time. I did manage to get a light workout in.
I am feeling a bit sick right now but I think I'll be back at it by Wednesday.
I also need to return to acupuncture for my shoulder, so I'll be doing that sometime this week as well.

I'll catch up with everyone soon.

-Rob

mcbeast
11-01-09, 3:14 pm
Glad to see things are going smoothly..Hows that accupuncture feel?

Jon_Blaze
11-01-09, 6:12 pm
Glad to see you're back in the RoK. Is the acupuncture expensive to get done here? Been thinking about getting that done myself.

Psycho77
11-01-09, 8:04 pm
Is it due to the bars being lighter and more flimsy?


That is correct, plus the part where you put the plates on is farther away from your body (which is why it can't fit as many plates as a standard bar).
This has got me wondering though I wonder what that bar is capable of handling?
I'll be doing Shoulders and Triceps in a few hours.

-Rob


I think we used to have that bar in the gym before. Chrome plated and cheap looking? The part where you put the plates on is about a foot long? These start sagging at 280 and will warp permanently at 450. loaded 550 on it and it was done for. Careful with that thing, when ours started bending, it gave no warning before it went and the weights just hit the floor.

Psycho77
11-01-09, 8:06 pm
Welcome back, Rob.

So, how was the vacation? Had fun? *grin*

Vaze_06
11-01-09, 8:42 pm
welcome back ^^

Themostocles
11-02-09, 3:12 am
Feel better and take care of yourself!

B Con
11-02-09, 10:36 am
Made it back. We had an awesome time. I did manage to get a light workout in.
I am feeling a bit sick right now but I think I'll be back at it by Wednesday.
I also need to return to acupuncture for my shoulder, so I'll be doing that sometime this week as well.

I'll catch up with everyone soon.

-Rob

Glad to see you back.

rob_in_korea
11-03-09, 9:49 am
Glad to see things are going smoothly..Hows that accupuncture feel?

Thanks excessive. Acupuncture feels okay but the part where they suck part of your skin into a tube to draw out blood can be fun.


Glad to see you're back in the RoK. Is the acupuncture expensive to get done here? Been thinking about getting that done myself.

Thanks Jon. The place I go to has been open for almost 30 years. They are well known and fairly cheap. Maybe we can go over there together sometime (it's right off of line 9, Hukseok station)


I think we used to have that bar in the gym before. Chrome plated and cheap looking? The part where you put the plates on is about a foot long? These start sagging at 280 and will warp permanently at 450. loaded 550 on it and it was done for. Careful with that thing, when ours started bending, it gave no warning before it went and the weights just hit the floor.

I think that is the same bar Psycho. It does start bending at 280.


Welcome back, Rob.

So, how was the vacation? Had fun? *grin*

Thanks Psycho. We had a great time.


welcome back ^^

Thanks Vaze.


Feel better and take care of yourself!

Thanks T.


Glad to see you back.

Thanks B.

Well, I will do the smart thing (there is a first time for everything) and hold off working out until I feel better. I think it's another sinus infection. If I still feel shitty tomorrow I'll head over to the doctor and see what he says.

-Rob

rob_in_korea
11-09-09, 8:12 am
Okay went to the doctor. He said it was a sinus infection that spread to an ear infection. I still don't feel 100% but I decided to work out.

Here is my easy Chest workout from the other day.

Chest (10 sets)
Incline Barbell Bench: 128x12, 128x12, 128x12, 128x25
Flat Barbell Bench: 128x12, 128x15, 128x25
Cable Crossover: 40x12, 40x15, 40x20

Here is my Back workout from today. Rep PR for Rack Pulls.

Back (12 sets)
Close Neutral Grip Lat Pulldown: 120x12, 140x12, 160x12, 100x15 (3 sec negatives)
Overhand Grip Barbell Row (45 secs between sets): 172x12, 216x12, 260x7
Rack Pull (3rd pin, knee height): 325x6, 391x6, 480x1, 480x1, 260x18(PR)<--no straps on last set

Unfortunately, I lost 6 pounds last week. My weight is down to about 218. This bulk is not so effective...lol. I will correct and get back on track towards 240+.

I'll try and catch up with everyone soon.
Tomorrow will be Shoulders...

-Rob

J Wong
11-09-09, 8:24 am
Good work, hope you start to feel 100% soon!

B Con
11-09-09, 9:19 am
Man I know how you feel. I get sinus infections left and right and with the constant weather changing on me I'm always feeling out of the groove. Keep smart, rest up, and get better. The bulk will be coming strong soon enough :)

Themostocles
11-10-09, 2:09 am
Great workouts considering! I hope you recover fast. Never had a sinus infection, so no point of reference here

rob_in_korea
11-10-09, 11:43 am
Thanks for the support everyone.

I forgot to mention that I did Biceps with Chest.

I had a solid Shoulder and Tricep workout today.
Kept things light but felt great.
I will be putting an Arm day back into my routine next week.

Shoulders, Traps and Rear Delts (15 sets)
Standing Barbell Behind the Neck Press: 84x12, 84x12, 84x12, 84x12
DB Lateral Raise: 22x15, 30x12, 30x12, 15x20
EZ Curl Upright Row: 55x20
Barbell Shrug: 216x12, 304x10, 260x15
Standing Cable Rear Delt Flye (approx weight, stack is mislabeled, 10 may really be 40..haha) 10x12, 10x12, 10x12

Triceps (5 sets)
Straight Bar Pressdown (once again all weights approx): 70x12, 85x12, 85x12, 85x25
Reverse Grip Pressdown: 55x20

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

-Rob

Themostocles
11-11-09, 2:09 am
Enjoy the rest Rob. How are you feeling now?

Vaze_06
11-11-09, 12:44 pm
hope u feel better, nice sessions

rob_in_korea
11-13-09, 11:30 am
Thanks Vaze and T. I am feeling better but still not 100%. My shoulder was feeling better but after Chest today it's hurting again.

Here was my Leg workout from yesterday. Had to rush it. The whole thing took 30 minutes.
One minute (or less) between everything. Almost puked yet it was fun.

Legs (17 sets)
ATG Squat: 128x12, 128x12, 128x12, 172x10
Cybex Plate Loaded Leg Press: 4ppsx12, 4ppsx12, 5ppsx10, 5ppsx10
Paramount Leg Extension: 100x12, 100x10, 100x10
Cybex Prone Leg Curl: 88x12, 110x10, 110x10
I finished up with 3 sets of Calf work.

I had a solid Chest workout today. Kept everything light.
Incline Barbell Bench: 128x12, 128x12, 128x12, 172x6, 128x20
Flat Barbell Bench: 128x15, 128x15, 216x1(pain), 128x20
Incline DB Flye: 30x12, 30x12, 30x12, 40x10

I really need this shoulder annoyance to go away.

I apologize for not checking up on everyone. I think Sunday I'll be able to catch up.
Sunday should be Back

-Rob

Firedrake
11-13-09, 6:31 pm
That's a helluva workout for that short a time, Rob! Great stuff!

NJC_Manhattan
11-13-09, 6:33 pm
Good work dude

Psycho77
11-14-09, 10:18 am
Solid workout sessions, Rob. Hope you feel better.

Vaze_06
11-14-09, 7:30 pm
be nice with the shoulder and nice work out

rob_in_korea
11-15-09, 10:30 am
Thanks for the support everyone. NJC welcome to the party.

I had a decent Back workout today. I've decided that I will be doing deadlift pyramids for the next few weeks.

Back (15 sets)
DB Row: 80x15, 110x10, 125x6, 125x6
Pullups: 10 (just testing the shoulder, not as bad as I thought)
Lat Pulldown: 100x15, 140x12, 160x10
Seated Close Neutral Grip Low Cable Row: 120x25
Deadlift: 238x10, 260x8, 304x6, 260x8, 238x10<---no straps on any set
Hypers: 15 (done slowly)

Tomorrow will be Shoulders....

-Rob

Themostocles
11-16-09, 1:08 am
Glad the shoulder is holding up! And solid back work Rob

rob_in_korea
11-16-09, 5:35 am
Thanks T. My shoulder is no where near 100% yet but I am managing.

I had a solid Shoulder workout today. Some Reps PRs for DB Overhead...lol.
I haven't done DB Overhead in a while now, there was some pain with the first few reps but after that it felt good.

Shoulders, Traps and Rear Delts (19 sets)
Standing DB Lateral Raise: 22x15, 35x10, 35x10, 45x5, 15x25
Seated Neutral Grip DB Overhead Press: 30x30, 30x30, 30x40(PR..haha), 40x30(PR?)
EZ Curl Upright Row: 55x12, 77x12, 77x15
DB Shrug: 100x12, 125x12, 125x12, 125x18
Paramount Rear Delt Flye: 55x12, 40x15, 40x18

I finished up with rotator cuff work.

Tomorrow will be Arms...

-Rob

Themostocles
11-16-09, 5:58 am
Damn that is some serious volume! Glad you worked the kinks out some. Try applying some heat and stretching it? THough Im sure you are... I just know me, I always try to work through it insted of taking care of it lol

Jon_Blaze
11-16-09, 9:19 am
Nice work on the shoulders man

C.Coronato
11-16-09, 5:01 pm
Lots and lots volume. Looks good brotha.

rob_in_korea
11-18-09, 2:41 am
Thanks for the support guys.

T, I have been stretching it, mainly with shoulder dislocates, but I haven't been heating/icing it.

I had a great Arm workout yesterday.

Biceps and Forearms (10 sets)
DB Curl: 30x12, 40x10, 50x6
DB Concentration Curl: 22x15, 22x15, 22x15
Wide Grip EZ Curl: 55x30(PR?)
DB Hammer Curl: 30x10, 40x8, 40x8

Triceps (10 sets)
Straight Bar Extension: 70x12, 85x20, 100x25
Single Arm Rope Pulldown: 25x15, 25x15, 25x15
Dips: 12<---testing the shoulder, done very slowly
DB Kickback: 30x12, 30x12, 40x8

I also tried skullcrushers, french curls, single arm DB overhead extensions and CGBP but all of them bothered my shoulder.

Today is an off day and tomorrow will be Legs...

-Rob

Themostocles
11-18-09, 2:49 am
So how wide a grip are you taking on those curls? And either way, solid PR

rob_in_korea
11-19-09, 11:39 am
Thanks T. I am holding the EZ bar on the outer portion....if that makes sense...haha.

I had a solid Leg workout today.
I need to work on my squats and I think today I did that fairly well.

Legs (21 sets)
ATG Squat: 128x10, 172x5, 216x5, 260x1, 172x12, 128x15
Cybex Plate Loaded Leg Press: 4ppsx15, 5ppsx12, 7ppsx5, 4ppsx20
DB Lunge: 40x8
Paramount Leg Extension: 100x12, 120x10, 140x10
Cybex Prone Leg Curl: 110x12, 132x10, 132x10
I finished up with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob

B Con
11-19-09, 12:55 pm
Damn killer arm and leg session. I see I'm not the only one who's a fan of volume.... now all your limbs should be sore from those past 2 sessions...

Psycho77
11-19-09, 8:15 pm
Solid session, Rob.

Firedrake
11-19-09, 11:43 pm
Wheeee! You're going to be walking funny after that!

I hold the EZ Bar on the outer slope, too -- it's hard for me to get my wrists to cope with the inner one.

Themostocles
11-20-09, 1:22 am
Same here Jim, hurts my wrists. Awesome volume Rob, walking funny yet?

Jon_Blaze
11-20-09, 9:44 am
Damn killer arm and leg session. I see I'm not the only one who's a fan of volume.... now all your limbs should be sore from those past 2 sessions...

Gotta agree man, gotta love that volume.

Vaze_06
11-20-09, 10:42 am
killer session rob

rob_in_korea
11-21-09, 12:11 pm
Thanks for the support everyone. I must say my legs were pretty damn sore from that workout.

I had a decent Chest workout yesterday. My shoulder was annoying me throughout the entire workout but I manged to get through it.

Chest (14 sets)
Incline Neutral Grip DB Bench Press: 35x30, 45x20, 50x20, 40x30
Flat Barbell Bench Press: 128x15, 128x15, 128x15, 128x15
Incline Barbell Bench Press: 128x10, 128x10, 128x15
Flat DB Flye: 30x12, 45x10, 50x7

Today was an off day. Tomorrow should be Back....

I'll try to catch up with everyone soon.

-Rob

rob_in_korea
11-22-09, 5:59 am
I had a great Back workout today. I managed to get in a few sets of pullups and my shoulder wasn't too much of a problem, I just can't dead hang. Rows felt awesome....Deads were so-so.

Back (18 sets)
Overhand Grip Barbell Row: 172x15, 216x12, 260x8, 304x5-drop set-172x15
Pullups (bodyweight=220): 12, 10, 10
Lat Pulldown: 120x15
Seated Close Neutral Grip Low Cable Row: 120x12, 150x12, 180x8, 220x5
Deadlift: 260x8, 304x6, 370x3, 304x6, 260x8<---no straps on any set
Hypers: 6(+44lb plate)<----I don't know how to put this....but my "groin" was crushed...this has been a problem with this particular piece of equipment.

Tomorrow will be Shoulders....

-Rob

Themostocles
11-23-09, 3:22 am
Ummm...ignores groin comment... Glad the shoulder help up, and great back work... lol

rob_in_korea
11-23-09, 6:02 am
Haha...Thanks T.

I had an awesome Shoulder workout today. My shoulder was annoying me but not as bad as before.

Shoulders, Traps and Rear Delts (19 sets)
Standing DB Lateral Raise: 15x15, 30x15, 40x10, 50x4, 15x25
Seated Smith Machine Overhead Press (assuming bar weight of 15lbs): 81x20, 103x20, 125x10, 147x4-drop set(ds)-103x12
Barbell Upright Row: 40x15, 84x6, 84x10<--testing the shoulder a bit
Barbell Shrug: 216x12, 304x10, 392x8, 436x4-ds-304x10
Paramount Rear Delt Flye: 25x12, 25x12, 25x15

I finished up with rotator cuff work.

Tomorrow will be Arms...

-Rob

B Con
11-23-09, 9:50 am
Great work in here as always Rob. Great work on deads at the end of your back day as well--that's just brutal.

Themostocles
11-24-09, 3:22 am
I really need to get my lateral strength up

Jon_Blaze
11-24-09, 10:51 am
Those rotator cuff workouts help a lot. Since my shoulders are tortured everytime I get into a submission into bjj, I've been doing a lot of those lately myself. Great workout tho man.

rob_in_korea
11-24-09, 12:41 pm
Thanks everyone.
B, I enjoy deads at the end, it makes them that much tougher.

I had a solid Arm workout today. Remember all cable weights are approximate it could be +10-15 lbs. I may have hit a rep PR in DB kickback...haha.

Biceps and Forearms (11 sets)
Incline DB Curl: 22x12, 30x12, 40x8, 30x14
EZ Curl (held on outer portion): 77x10, 77x8, 77x10-drop set(ds)-55x12
Single Arm DB Preacher (tried with a 30lb DB but my shoulder felt funny): 15x12<--done super slow
Reverse Grip EZ: 55x12, 55x12, 66x10

Triceps (11 sets)
Straight Bar Tricep Extension: 85x15, 100x15, 115x12, 145x10
Single Arm Reverse Grip Tricep Extension: 10x12, 10x12, 25x12
Dips: 18<--just testing out the shoulder
DB Kickback: 30x12, 35x12, 45x8(PR?)-ds-22x12

I also tried CGBP, EZ Curl Overhead Extension, Plate Overhead Extension but all of them put too much stress on my shoulder.

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

-Rob

Themostocles
11-25-09, 2:08 am
Damn, way to shoot those guns. How is the business going? You going to celebrate Thanksgiving over there?

rob_in_korea
11-25-09, 10:08 am
Damn, way to shoot those guns. How is the business going? You going to celebrate Thanksgiving over there?

Thanks T. The business is going well. I have been out meeting people every chance that I get. Normally, I would celebrate Thanksgiving but this year I don't think I will.

-Rob

rob_in_korea
11-27-09, 10:09 am
I had a great Leg workout yesterday. I had to wait for the squat rack which is why squats were done towards the end. My legs were fried by that point so I don't want to hear shit about my squat numbers....haha.

Legs (22 sets)
Paramount Leg Extension: 100x12, 120x10, 140x8
Cybex Plate Loaded Leg Press: 4ppsx15, 6ppsx12, 7ppsx10, 7pps+100lbsx8, 7pps+150lbs(~866lbs)x6
ATG Squat: 128x10, 216x4, 172x8, 172x8, 172x8-drop set-128x6
DB SLDL: 50x12
Cybex Prone Leg Curl: 110x12, 132x10, 154x8
I finished up with four sets of Calf work.

I had a networking event last night, two today, and the TEDx conference is tomorrow.
I couldn't workout today and I won't be able to tomorrow.
Chest on Sunday.

I'll try to catch up with everyone soon.

-Rob

rob_in_korea
11-29-09, 7:24 am
I had an awesome Chest workout today.
I was testing my shoulder out more today.
Still some pain, but not nearly as bad as before although I do have to be careful when I rerack the weight.
No spotter today which is why on the barbell sets I didn't push myself too hard. I am thinking about moving to heavier weight in a few weeks.
Maybe a rep PR or two with Flat DB.

Chest (15 sets)
Incline Barbell Bench: 128x15, 128x15, 172x8, 194x2, 128x20
Flat Neutral Grip DB Bench: 50x25(PR?), 60x20(PR), 65x10, 50x25
HS Decline Bench (5 second negatives, sets done with about 45 secs of rest, total weight listed): 110x15, 110x12, 110x8
Paramount Flye: 100x12, 130x8, 130x8-drop set-100x8

Tomorrow will be Back...

-Rob

Themostocles
11-30-09, 1:11 am
Volume much? Awesome work on the PRs

rob_in_korea
11-30-09, 6:18 am
Thanks T.

I had a great Back workout today. The deadlift pyramid was fairly tough today.
Rep PRs on Cable Row.
We may be getting normal bars in soon, if so I think I'll try maxing out on deads soon.

Back (17 sets)
Lat Pulldown: 120x15, 150x12, 180x8, 220x4-drop set-140x8
DB Row: 100x10, 125x8, 125x8, 125x8
Seated Underhand Grip Low Cable Row: 120x12, 150x12, 220x8(PR), 120x25(PR)
Deadlift: 238x12, 282x10, 326x8, 282x10, 238x15<---used straps on every set except the first.

Tomorrow will be Shoulders....

-Rob

LittleMan55
11-30-09, 8:23 am
Very solid work on back Rob! I love doing deads at the end of a work out. It really tests your want to.

Jon_Blaze
11-30-09, 9:39 am
Nice workout there man.

B Con
11-30-09, 10:00 am
Damn you are destroying it in here. Love the high volume and destruction.

rob_in_korea
12-01-09, 4:37 am
Thanks for the support everyone. My back is fairly sore right now.

I had an outstanding Shoulder workout today. Rep PR's for DB Overhead Press.

Shoulders, Traps and Rear Delts (17 sets)
Standing DB Lateral Raise: 15x12, 30x12, 40x8, 50x6-drop set(ds)-30x10
Seated Neutral Grip DB Overhead Press: 40x35, 40x40(PR), 50x20, 55x12, 40x50(PR)
Wide Grip EZ Curl Upright Row: 66x12, 77x12, 77x12
DB Shrug: 125x12, 125x12, 125x12, 125x12-ds-85x12
Bent Over DB Lateral Raise: 15x12<---shoulder felt funny so only one set

I finished up with rotator cuff work.

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

-Rob

Themostocles
12-01-09, 4:44 am
So you noticing any changes from these extremely high reps?

rob_in_korea
12-01-09, 11:39 am
So you noticing any changes from these extremely high reps?

I am getting a pretty good pump....lol.
Actually, my shoulder seems to feel better doing them, but I want to lift heavy again.

-Rob

Firedrake
12-01-09, 7:14 pm
Seriously solid sessions, Rob! Major muscle being manufactured!

Sorry I hadn't been by in a few days . . .

rob_in_korea
12-04-09, 10:25 am
Thanks drake. Don't worry about not stopping by, I barely have time to check up on everyone these days.

I had a great Arm workout yesterday. Rep PR: EZ Curl.

Biceps and Forearms (8 sets)
Standing DB Curl: 30x12, 40x8, 50x6, 55x4-drop set(ds)-22x12
Wide Grip EZ Curl: 44x50(PR)
DB Hammer Curl: 35x10, 50x4, 22x20

Triceps (9 sets)
DB Kickback: 30x12, 35x10, 40x8
Rope Pulldown: 85x15, 115x15, 145x10-drop set-70x15
Dips: 12<---slight shoulder pain
Incline CGBP: 84x35, 106x25

I had an awesome Leg workout today. I was low on time, so when I got to Leg Presses I had to hurry up. For Leg Presses one minute of rest between sets (except drops, they were done as quick as possible)

Legs (20 sets)
ATG Squat: 128x5, 216x5, 304x1, 172x10, 172x10, 128x18
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx8, 6ppsx8, 7ppsx6, 7pps(+100lbs)x4-ds-5ppsx10-ds-3ppsx12
Paramount Leg Extension-superset (ss)-Cybex Prone Leg Curl: 100x12-ss-110x12, 120x10-ss-132x10, 140x8-ss-154x8
I finished up with three sets of Calf work.

Tomorrow will probably be an off day and Sunday will be Chest....
I'll try to catch up with everyone soon.

-Rob

Jon_Blaze
12-04-09, 7:41 pm
Nice weight and volume on those wheels man, that probably felt good and sore

BionicMasterPiece
12-04-09, 7:42 pm
Thanks drake. Don't worry about not stopping by, I barely have time to check up on everyone these days.

I had a great Arm workout yesterday. Rep PR: EZ Curl.

Biceps and Forearms (8 sets)
Standing DB Curl: 30x12, 40x8, 50x6, 55x4-drop set(ds)-22x12
Wide Grip EZ Curl: 44x50(PR)
DB Hammer Curl: 35x10, 50x4, 22x20

Triceps (9 sets)
DB Kickback: 30x12, 35x10, 40x8
Rope Pulldown: 85x15, 115x15, 145x10-drop set-70x15
Dips: 12<---slight shoulder pain
Incline CGBP: 84x35, 106x25

I had an awesome Leg workout today. I was low on time, so when I got to Leg Presses I had to hurry up. For Leg Presses one minute of rest between sets (except drops, they were done as quick as possible)

Legs (20 sets)
ATG Squat: 128x5, 216x5, 304x1, 172x10, 172x10, 128x18
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx8, 6ppsx8, 7ppsx6, 7pps(+100lbs)x4-ds-5ppsx10-ds-3ppsx12
Paramount Leg Extension-superset (ss)-Cybex Prone Leg Curl: 100x12-ss-110x12, 120x10-ss-132x10, 140x8-ss-154x8
I finished up with three sets of Calf work.

Tomorrow will probably be an off day and Sunday will be Chest....
I'll try to catch up with everyone soon.

-Rob

sweet leg session bro

NJC_Manhattan
12-04-09, 7:46 pm
Intense workouts Rob. Keep it up

rob_in_korea
12-06-09, 8:36 am
Thanks for the support everyone. Welcome to the party Bionic.

I had an awesome Chest workout today. My shoulder is definitely getting better.
Hopefully, I'll be pushing heavier weight again soon.
Rep PRs: Incline DB Bench, Flat DB Flye.

Chest (15 sets)
Incline Neutral Grip DB Bench: 40x20, 50x20, 60x12, 65x10, 50x25(PR)
Flat Barbell Bench: 128x15, 172x10, 194x4-drop set-128x20<--sloght shoulder pain on last set
Incline Barbell Bench: 128x15, 172x5, 128x20
Flat DB Flye: 40x12, 50x10, 60x8, 30x30(PR)

My weight is finally starting to go back up. I am around 222lbs right now.

Tomorrow will be Back....

-Rob

hardworkE
12-06-09, 1:57 pm
Great chest workout rob. Watch out for the shoulder pain, physical therapy is a bitch.

Jon_Blaze
12-06-09, 9:56 pm
Lookin good on that chest brah. Glad to see that the weight is moving the direction you wanted it to.

Themostocles
12-06-09, 11:55 pm
Crazy ass repping and PRs Rob, glad to hear on the shoulder

Firedrake
12-07-09, 1:12 am
Solid chest day, Rob -- things are coming together!

rob_in_korea
12-07-09, 5:27 am
Thanks for the support everyone.

I had a great Back workout today. Rep PRs: Barbell Row, HS MTS Row, and Deadlift.

Back (17 sets)
Overhand Grip Barbell Row: 216x12, 260x8, 304x6, 348x3(PR)-drop set-172x25
Hammer Strength MTS Row (underhand grip-total weight listed): 186x12, 230x12, 274x12(PR?), 340x8(PR)
Pullups (not dead hang): 12, 12, 10, 8
Deadlift: 260x6, 304x4, 348x2, 436x1, 260x15(PR)<---straps used on last set.

My speed off the floor on that 436 was shitty.
Supposedly we will have normal bars by the end of this month or early next so I'll try to max out sometime after that. My current best is 495, I think I'll shoot for 515.

Tomorrow will be Shoulders...

-Rob

Themostocles
12-08-09, 4:23 am
Great PRs Rob. Good luck with 515 when you go for it

rob_in_korea
12-09-09, 10:26 am
Thanks T.

I had a decent Shoulder workout yesterday. My shoulder was bugging me a bit more yesterday and today but not too bad.

Shoulders, Traps, and Rear Delts (21 sets)
Standing Barbell Behind The Neck Press: 84x15<---was slightly painful
DB Lateral Raise: 30x12, 35x10, 40x8, 45x6, 15x22
Seated Neutral Grip DB Overhead Press: 40x20, 50x15, 50x15, 50x15-drop set-35x15
Barbell Upright Row (30 secs between sets): 84x12, 84x10, 84x8
Barbell Shrug: 216x12, 304x12, 392x8, 480x5, 260x20
Cable Rear Delt Flye (approx weight): 10x15, 10x15, 10x15

I finished up with rotator cuff work.

Today was supposed to be an off day but I decided to do Arms.
Very fun workout....

Biceps and Forearms (13 sets)
Standing DB Curl: 35x12, 45x8, 55x4
Spider Curl (narrow grip EZ/concentrated squeeze): 33x20, 44x15, 44x18
Incline DB Curl: 22x12, 30x10, 40x6-ds-22x8
7-ups (wide grip EZ Curl) ---you do 1 rep and pass it to your partner, he does one rep and passes it back to you, you do 2....etc...up to 7 reps and back down to 1------ridiculous
55x1,2,3,4,5,6,7,6,5,4,3,2,1<---pump was insane, I am counting this as one set
Reverse Grip EZ Curl: 55x12, 66x10, 77x6

Triceps (13 sets)
Incline CGBP: 84x25, 106x20, 128x12<---slight shoulder pain
Tricep Extension (EZ Curl attachment): 100x12, 115x12, 130x12, 145x10-drop set-85x25
Reverse Grip Straight Bar Tricep Extension: 55x12, 55x12, 55x12
DB Kickback (sets done back to back, no rest): 30x12, 30x12, 30x12

If you have a workout partner with you, I highly recommend trying those 7 ups.

Tomorrow will be an off day and Friday will be Legs....

-Rob

Themostocles
12-09-09, 11:24 pm
Enjoy the rest day, great couple of workouts Rob. But, but... I dont see any PRs lol

BionicMasterPiece
12-09-09, 11:25 pm
Thanks T.

I had a decent Shoulder workout yesterday. My shoulder was bugging me a bit more yesterday and today but not too bad.

Shoulders, Traps, and Rear Delts (21 sets)
Standing Barbell Behind The Neck Press: 84x15<---was slightly painful
DB Lateral Raise: 30x12, 35x10, 40x8, 45x6, 15x22
Seated Neutral Grip DB Overhead Press: 40x20, 50x15, 50x15, 50x15-drop set-35x15
Barbell Upright Row (30 secs between sets): 84x12, 84x10, 84x8
Barbell Shrug: 216x12, 304x12, 392x8, 480x5, 260x20
Cable Rear Delt Flye (approx weight): 10x15, 10x15, 10x15

I finished up with rotator cuff work.

Today was supposed to be an off day but I decided to do Arms.
Very fun workout....

Biceps and Forearms (13 sets)
Standing DB Curl: 35x12, 45x8, 55x4
Spider Curl (narrow grip EZ/concentrated squeeze): 33x20, 44x15, 44x18
Incline DB Curl: 22x12, 30x10, 40x6-ds-22x8
7-ups (wide grip EZ Curl) ---you do 1 rep and pass it to your partner, he does one rep and passes it back to you, you do 2....etc...up to 7 reps and back down to 1------ridiculous
55x1,2,3,4,5,6,7,6,5,4,3,2,1<---pump was insane, I am counting this as one set
Reverse Grip EZ Curl: 55x12, 66x10, 77x6

Triceps (13 sets)
Incline CGBP: 84x25, 106x20, 128x12<---slight shoulder pain
Tricep Extension (EZ Curl attachment): 100x12, 115x12, 130x12, 145x10-drop set-85x25
Reverse Grip Straight Bar Tricep Extension: 55x12, 55x12, 55x12
DB Kickback (sets done back to back, no rest): 30x12, 30x12, 30x12

If you have a workout partner with you, I highly recommend trying those 7 ups.

Tomorrow will be an off day and Friday will be Legs....

-Rob

You got me amped for my gun show...which is tomorrow!!!!!!!!!!!!

rob_in_korea
12-10-09, 9:34 am
Enjoy the rest day, great couple of workouts Rob. But, but... I dont see any PRs lol

Thanks T. I didn't hit any PRs because I can't keep up with you....lol.


You got me amped for my gun show...which is tomorrow!!!!!!!!!!!!

Thanks Bionic.

-Rob

Vaze_06
12-11-09, 2:59 am
glad u're still alive rob lol
well done as usual

rob_in_korea
12-13-09, 11:33 am
Haha....Thanks Vaze.

I have had a very busy weekend.
Here is my Leg workout from Friday (I am still sore as hell).
Possible Rep PR on Leg Press.

Legs (20 sets)
Paramount Leg Extension: 100x12, 110x12, 120x12
Cybex Plate Loaded Leg Press: 4ppsx12, 6ppsx10, 7pps+100lbsx8, 7pps+200lbsx6(PR?), 5ppsx15, 4ppsx20
ATG Squat: 128x12, 172x10, 216x5, 238x2, 282x1-drop set-128x18
Cybex Prone Leg Curl (30 secs between sets): 110x12, 110x12, 110x12
I finished up with 3 sets of Calf work.

I had a solid Chest workout today. No spotter today, and I am still testing out the shoulder.
Shoulder seems to be getting better. Slight pain on the 194 Incline, and I had to be careful with the 75's on Flat.

Chest (14 sets)
Incline Barbell Bench: 128x12, 172x8, 172x8, 194x3, 128x20
Flat Neutral Grip DB Bench: 50x20, 60x12, 75x8, 75x8-ds-50x15
Incline Neutral Grip DB Bench: 50x18
Incline DB Flye: 30x12, 35x12, 45x10, 45x8

Tomorrow I'll most likely be doing Back with that bodybuilder friend of mine, Yun Chang. Who knows what we will do but I am guessing it will be 20+ sets....

I'll try to catch up with everyone soon.

-Rob

Jon_Blaze
12-13-09, 6:30 pm
Looks good man, I think when the new year kicks in I might be training over at Iris Fitness.

J Wong
12-13-09, 11:45 pm
Solid work!

Themostocles
12-14-09, 12:14 am
Some serious work Rob, have fun training with your friend. Mmmm... fried back...

rob_in_korea
12-14-09, 3:55 am
Thanks for the support everyone. That sounds like a great idea, we have quite the crew in there now.

I had an intense Back workout today. The pump from this workout was ridiculous.
Almost every set was done with 4 second negatives. The exception was the middle sets of rack pulls. Actually, I probably hit rep PRs today all over the place when you consider the slower negatives. Possible rep PR on Rack Pulls.

On a side note, Yun Chang was Barbell rowing 348x8-10 for his last three sets of rows (yes he was doing 4 second negatives).

Back (25 sets)
Overhand Grip Barbell Row: 128x12, 216x10, 216x10, 216x10, 260x8, 260x10
Lat Pulldown: 120x12
Pullups (dead hang): 10(40lbs assistance), 10(60lbs assistance), 10(80lbs assistnace), 10(80lbs assistance), 10(80lbs assistance)
Close Neutral Grip Pullups(dead hang): 10(70lbs assistance), 10(70lbs assistance), 10(70lbs assistance), 10(70lbs assistance)
Close Neutral Grip Pulldowns: 120x12, 120x12, 120x12, 120x12
Rack Pulls (3rd pin; at bottom of knee): 304x8, 392x8(PR?), 480x2.5, 546xfail-drop set-480x1, 216x20

The last set of rack pulls was tough as hell to do with the slow negatives.....honestly, every set of rack pulls was tough.

Tomorrow will be Shoulders....

-Rob

Jon_Blaze
12-14-09, 7:44 am
Dang man, looks good. Like I said, once that new year rings in, I'll be over there at Iris and we can work out a schedule to lift together.

rob_in_korea
12-14-09, 11:27 am
Dang man, looks good. Like I said, once that new year rings in, I'll be over there at Iris and we can work out a schedule to lift together.

Thanks Jon. That sounds great. I am guessing that you probably won't be able to make it during the weekday workouts (I start anywhere from 1-3pm). On Sunday, I usually get there around 5pm.

By the way, I forgot to mention that I used straps on the rack pulls.

-Rob

Themostocles
12-15-09, 3:29 am
Some really great back work, seriously impressed by the rows!

NJC_Manhattan
12-15-09, 8:50 am
Nice rows man.

Psycho77
12-16-09, 10:44 am
Shit man, solid lifts as usual.

Great that your lifting with Yun Chang. Person of that caliber is gotta be working wonders for intensity and motivation.

rob_in_korea
12-16-09, 11:42 am
Thanks for the support everyone. Yun Chang usually works out the same time as me, but we don't always train together.....I don't think I could handle 25 sets per body part every day...haha.

I did Shoulders yesterday. I decided I will do the slow negative routine for the next week or two just to change things up a bit.

4 second negatives on every rep.

Shoulders, Traps, and Rear Delts (18 sets)
Standing DB Lateral Raise: 11x12, 11x12, 20x10, 20x10, 20x10
Seated Neutral Grip DB Overhead Press: 40x12, 40x12, 40x12, 40x10, 40x10
Wide Grip Upright Row (EZ Curl Bar): 55x12, 77x10, 77x10
DB Shrug (2 second squeeze at the top): 110x10, 110x10, 125x8, 125x8
I did one set of rear delt work to finish up.

I was supposed to do Arms today but I didn't make it to the gym.
Tomorrow I am busy as well.
So, Friday I'll do Legs, and maybe I'll fit in some Arm work after, if not I'll do it after my Chest workout....

-Rob

Themostocles
12-16-09, 11:14 pm
Life happens bro, still a great looking workout

rob_in_korea
12-18-09, 9:54 am
Thanks T.

I had a great Leg workout today. I forgot just how much slow negative squats suck. Almost puked during this workout.

4 second negatives on every set

Legs (19 sets)
ATG Squat: 128x12, 128x12, 128x12, 172x10, 172x10
Cybex Plate Loaded Leg Press: 3ppsx15, 3ppsx15, 3ppsx15, 3ppsx20, 4ppsx12
Cybex Prone Leg Curl: 88x12, 88x12, 88x12
Paramount Leg Extension: 80x12, 80x12, 80x12
I finished up with 3 sets of calf work.

I think tomorrow I'll get in a do Chest and possible some Arm work.

-Rob

NJC_Manhattan
12-18-09, 12:41 pm
Thanks T.

I had a great Leg workout today. I forgot just how much slow negative squats suck. Almost puked during this workout.

4 second negatives on every set

Legs (19 sets)
ATG Squat: 128x12, 128x12, 128x12, 172x10, 172x10
Cybex Plate Loaded Leg Press: 3ppsx15, 3ppsx15, 3ppsx15, 3ppsx20, 4ppsx12
Cybex Prone Leg Curl: 88x12, 88x12, 88x12
Paramount Leg Extension: 80x12, 80x12, 80x12
I finished up with 3 sets of calf work.

I think tomorrow I'll get in a do Chest and possible some Arm work.

-Rob

Thats the way to work those legs.

What is paramount leg extension?

rob_in_korea
12-19-09, 3:51 am
Thanks NJC. Paramount is the name of the equipment manufacturer (like Cybex, Nautilus, etc...) It's a shitty machine.

I had a solid Chest and Arm workout today. I did Arms because I skipped them earlier in the week.

I think I'll be doing this slow negative routine for at least two more months. I want to test it out. Yun Chang switched up my barbell bench press form today. Had me move it a bit higher up my chest (not quite a neck press though). He also changed my wrist position, he said before I was benching like a powerlifter (minus the arched back).

This was tough decision to make because I like attempting to move heavy weight all the time. I will generally keep the reps between 8-12 (or more), however I think I'll still do lower rep deads (I also don't think every set will be 4 second negatives).

I also decided to attempt regular benching with DB's (as opposed to neutral grip), I certainly had some shoulder pain but nothing too bad.

4 second negatives on every rep.

Chest (15 sets)
Incline DB Bench: 40x12, 45x12, 45x12, 50x10
Flat Barbell Bench: 128x12, 128x6*, 106x12 *6 second negatives
Incline Barbell Bench: 84x12, 106x10, 106x10
HS Decline Bench (total weight listed): 90x12
Paramount Pec Flye: 85x12, 85x12, 85x10, 70x12

Biceps (7 sets)
Standing DB Curl: 22x12, 22x12, 30x10
Narrow Grip EZ Curl: 33x15
DB Hammer Curl: 22x10, 15x15, 30x8

Triceps (7 sets) - all these weights are approximate..may actually be +10 lbs
Rope Pulldown: 70x12, 85x12, 85x12, 85x12
Single Arm Reverse Grip Pulldown: 10x12, 10x12, 10x12

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

-Rob

Firedrake
12-19-09, 1:55 pm
Lookin' good, Rob -- I'm enjoying the slow negatives, myself!

Themostocles
12-20-09, 11:55 pm
Those negatives sound tough, way to man up and do them. Soundslike too much work for me lol

rob_in_korea
12-21-09, 6:04 am
Thanks drake and T.

The slow negatives are fairly tough, but the mind muscle connection is awesome.

I had an incredible Back workout today. I was surprised during deads, that I could still maintain okay weight with the negatives.
For this style of training, there are Rep PRs all over the place, but I won't count them.

4 second negatives on every rep.

Back (17 sets)
DB Row: 80x10, 80x10, 80x10, 90x8
Wide Grip Pullups (dead hang): 10(60lbs assistance), 10(70lbs assistance), 10(70lbs assistance), 15(80lbs assistance)
Seated Overhand Grip Low Cable Row: 120x10, 140x10, 160x10, 180x10
Deadlift: 216x10, 260x8, 304x6, 348x4, 216x18<---straps only used on last set

Tomorrow will be Shoulders.

-Rob

Themostocles
12-21-09, 6:39 am
Straps? You've been married to long if your grip strength is that low lol

rob_in_korea
12-21-09, 6:43 am
Straps? You've been married to long if your grip strength is that low lol

Haha. In my defense I did pull 495 without straps about seven months ago, and remember all those reps were with 4 second negatives, no easy task.

-Rob

rob_in_korea
12-22-09, 11:12 am
I had a solid Shoulder workout today. I went back to using a normal group for DB Overhead, slight shoulder pain, but once again nothing too bad.

4 second negatives on every rep

Shoulders, Traps, and Rear Delts (18 sets)
Seated DB Overhead Press: 40x10, 40x10, 40x10, 50x8, 40x12, 40x12
Standing DB Lateral Raise: 15x12, 15x12, 15x12, 15x12, 15x12
Barbell Upright Row: 84x12
Barbell Shrug: 216x10, 260x10, 304x10, 392x6, 216x15
Bent Over DB Lateral Raise: 11x12

I have a radio interview to do tomorrow afternoon, so I won't be able to make it to the gym. I am going to try and get in there Christmas Eve and do Arms.....

-Rob

Vaze_06
12-22-09, 10:30 pm
nice shoulder session and feel u on the shoulder pain bro. dont screw up and good luck with the radio interview

J Wong
12-22-09, 10:36 pm
Great shoulder work!

Themostocles
12-23-09, 1:11 am
Big man with a radio interview! So Im guessing the business is going well?

rob_in_korea
12-23-09, 3:23 am
nice shoulder session and feel u on the shoulder pain bro. dont screw up and good luck with the radio interview

Thanks Vaze. The interview went well, they asked me to come back.


Great shoulder work!

Thanks boom.


Big man with a radio interview! So Im guessing the business is going well?

Thanks T. The business is doing well. I believe we will see some serious growth over the next two months.

-Rob

rob_in_korea
12-25-09, 8:29 am
I had a great Arm workout yesterday.

4 second negatives on every rep

Biceps and Forearms (6 sets)
Incline DB Curl: 22x12, 22x12, 30x10
Spider Curl (wide grip EZ): 44x15
21's: 44x21<---these were fairly tough to do with the negatives
Reverse Grip EZ Curl: 44x10

Triceps (6 sets)
Incline CGBP: 62x18, 84x15, 106x15
Cable Tricep Extension (EZ Bar attachment): 85x12, 100x10, 115x10

My next workout should be Sunday with Legs....

I hope everyone has a wonderful Christmas.

-Rob

Psycho77
12-25-09, 10:04 am
Straps? You've been married to long if your grip strength is that low lol

ROFL...literally!

solid arm workout and congrats on the business and radio interview!

Bigger things to come in 2010.

rob_in_korea
12-27-09, 11:31 am
ROFL...literally!

solid arm workout and congrats on the business and radio interview!

Bigger things to come in 2010.

Thanks Psycho. Someday, when/if you get married, you will see....haha.

We had a little snow today in Seoul, it is rare for Seoul to get snow. I liked it (probably because I didn't have to drive anywhere).
Right now it is fairly cold (9 degrees F/-13 C), I never thought I would say this, but someone needs to turn on the heat.

Anyway, I had some work to do today, so I couldn't get to the gym.

Tomorrow will be Legs...

-Rob

rob_in_korea
12-29-09, 6:08 am
I had a solid Leg workout yesterday.
Once again I almost puked, the slow negative squats are not fun at all.

4 second negatives on every rep

Legs (20 sets)
ATG Squat: 128x12, 128x12, 128x12, 128x12, 216x4
Cybex Plate Loaded Leg Press: 3ppsx12, 4ppsx12, 4ppsx12, 5ppsx10, 6ppsx8
DB SLDL: 45x10
Paramount Leg Extension-superset-Cybex Prone Leg Curl: 100x10-ss-110x10 (30 secs rest between sets), 100x10-ss-110x10, 100x10-ss-110x10
I finished up with 3 sets of Calf work.

Today I had a great Chest workout. I also did some Arms at the end because I am not sure which days I'll be in the gym this week.

4 second negatives on every rep.

Chest (15 sets)
Flat Barbell Bench: 128x10, 128x10, 128x10, 216x2
Incline Barbell Bench: 106x12, 106x12, 106x12, 172x5
Flat DB Bench (5 sec negatives): 50x8, 50x8, 40x10
Incline DB Flye (5 sec negatives): 16x12, 16x12, 16x12, 30x8

Biceps (4 sets)
Wide Grip EZ Curl: 55x12, 55x12, 66x8
DB Hammer Curl: 22x12

Triceps (4 sets)
Dips (these were tough): 10(40lbs assistance), 10(60lbs assistance), 10(60lbs assistance)
Wide Grip EZ Curl Overhead Extension: 22x15

My shoulder was bothering the hell out of me today. I think it has something to do with not taking Flex. I usually take it at night, however the last 4-5 nights I was so tired when I got home I just went to sleep.

Tomorrow will be Back....

-Rob

Themostocles
12-29-09, 6:15 am
Fun? This isnt suppose to be fun, boy! Now get your ass in there and suffer some more... lol. Its all worth it if it gets you growing! Hope the shoulder feels better Rob.

sly06
12-29-09, 10:28 am
Rob,
How's it going my friend? I see your still hitting it hard as hell. Hope you and your family have a great holiday overseas.

Psycho77
12-30-09, 10:15 pm
Thanks Psycho. Someday, when/if you get married, you will see....haha.


almost got married, almost haha. but yeah, I know what you mean.

Solid session there. Glad you held it all in and not barf it all up.

rob_in_korea
12-31-09, 3:45 am
Thanks for the support everyone.
Sly, welcome back, I hope everything is going well with you.

I had a great Back workout yesterday, until......I pulled my lower back muscle (or it's a herniated disc).

The lesson here is listen to your intuition. For some strange reason, I knew I shouldn't have done deads.
However, the first four sets went great. The last set I went to pull 436 (which I have done numerous times before) and halfway up, I felt and heard a pop from the right side of my lower back. I dropped the bar, and fell back on the floor. The muscle was beginning to tighten.
Some trainer came running over and, after asking if I was okay, proceeded to lecture me on people shouldn't lift heavy.
The pain was fairly strong last night, but today I felt a bit better.
It's funny, last year (I think early December) I pulled my lower back muscle.
I guess I'll take a week off, and start the process of recovery.

4 second negatives on every rep.

Back
Wide Grip Pullups(dead hang): 10(60lbs assistance), 10(60lbs), 10(70lbs), 10(70lbs)
Close Neutral Grip Pullups (dead hang): 10(70lbs), 10(70lbs), 10(70lbs), 12(80lbs)
Overhand Grip Barbell Row: 172x10, 216x10, 216x10, 280x5
Deadlift: 304x6, 304x6, 304x6, 348x5, 436x.5 (epic fail)<---used straps on last three sets

I think my lack of sleep over the last five days, plus not eating enough, plus my back just being tired...all came together and caused the muscle pull.

I wish all of you a happy new year.
The next scheduled workout will be Shoulders, sometime next week.

-Rob

Vaze_06
12-31-09, 3:13 pm
damn bro, hope your back will ok. ice is your best friend lol
tho still a nice session

Themostocles
12-31-09, 7:25 pm
I dont know a damn thing about back injuries, but take care of yourself and I hope it feels better!

rob_in_korea
01-01-10, 5:34 am
damn bro, hope your back will ok. ice is your best friend lol
tho still a nice session

Thanks Vaze. I did use some ice the first day, and now it seems to be a lot better.


I dont know a damn thing about back injuries, but take care of yourself and I hope it feels better!

Thanks T. I am feeling a lot better. I think I'll return to the gym on Monday.

-Rob

rob_in_korea
01-04-10, 4:48 am
I couldn't make it to the gym today.

Seoul had the most snow it's gotten in 40 years today. I think it was a little over 10 inches or so. While this amount usually isn't a problem in most places, it causes major problems over here. One is most people simply aren't used to driving in the snow. Another is the lack of snow plows, I know Seoul has some but I have never seen one (except in pictures). Anyway, it going to be seriously cold over here for at least the next week.

Tomorrow I'll do Shoulders....

-Rob

sly06
01-04-10, 12:04 pm
I couldn't make it to the gym today.

Seoul had the most snow it's gotten in 40 years today. I think it was a little over 10 inches or so. While this amount usually isn't a problem in most places, it causes major problems over here. One is most people simply aren't used to driving in the snow. Another is the lack of snow plows, I know Seoul has some but I have never seen one (except in pictures). Anyway, it going to be seriously cold over here for at least the next week.

Tomorrow I'll do Shoulders....

-Rob

I remember when I lived in Seoul it could snow a lot and everything would shut down. Sorry about the back Rob. I've done it several times and the fixer upper for me is loratab and flexeril. Im back on my feet in a couple of days on those drugs.

rob_in_korea
01-05-10, 9:48 am
Thanks sly. I am feeling much better, no medication. I did use medicine when I tore a ligament in my ankle a few years back. The pain was fairly intense at the time.

I had a decent Shoulder workout today. Kept everything light to see how my Back would hold up. Everything went fine.

4 second negatives on every rep

Shoulders, Traps, and Rear Delts (13 sets)
Standing DB Lateral Raise: 11x12, 11x12, 11x12, 11x12
Seated DB Overhead Press: 35x12, 35x12, 40x12, 45x12
EZ Curl Upright Row: 55x12
DB Shrug (negatives+2 second squeeze at top): 55x12, 65x12, 85x12
Paramount Rear Delt Flye: 40x12

I finished up with rotator cuff work.
I ended the workout with some hyperextensions just to get the blood flowing. The bottom portion of the rep was slightly painful, but other than that no problems.

Tomorrow will be Arms.

-Rob

Jon_Blaze
01-05-10, 5:28 pm
Yeah the snow was crazy right? My hakwon got cancelled for the snow day and got tacked on a saturday...yay.

Firedrake
01-05-10, 7:17 pm
Glad to hear the back is settling out. Being the survivor of three herniated discs, all of which required surgical intervention eventually and needed extra material put in, I am glad it wasn't one.

Shoulder training looked solid, and I'm glad the hypers worked out.

Themostocles
01-06-10, 12:32 am
Glad the back is feeling ok, and nice shoulder work... Hows the shoulder feeling?

rob_in_korea
01-07-10, 5:12 am
Thanks everyone.

Jon, the snow was nuts, but this cold is even crazier.

Jim, I still think it was only a pulled muscle, but the night it happened it felt like my leg kept falling asleep (which didn't happen last time I had a pulled lower back muscle).

T, my shoulder is feeling okay, but it's still not back to 100%. I think I'll have to go back to acupuncture. I'll have to find a way to fit it in to my schedule.

I had a solid Arm workout yesterday. Nothing crazy.

4 second negatives

Biceps and Forearms(7 sets)
Standing DB Curl: 22x12, 22x12, 30x12
Cable EZ Curl (outer grip): 70x12, 85x12, 85x15
Reverse Grip Cable EZ Curl: 55x12

Triceps (7 sets)
Rope Pulldown: 70x12, 85x12, 115x15
Incline CGBP: 84x12, 84x12, 84x12
Reverse Grip Single Arm Extension: 10x12

I had a decent Leg workout today. No squats because of my back.
Actually Leg Press was slightly agitating also, so I stopped after 4 sets.

4 second negatives

Legs (16 sets)
Cybex Plate Loaded Leg Press: 3ppsx12, 3ppsx12, 4ppsx12, 4ppsx12
DB Lunge: 15x12, 18x12, 30x10<---these were tough with the negatives, and it made the set ridiculously long.
Paramount Leg Extension: 80x12, 90x12, 100x15
Cybex Prone Leg Curl: 88x12, 88x12, 110x15
I finished up with three sets of calf work.

My next workout may be Saturday night, it depends on my schedule. Chest is up next.
I'll try to catch up with everyone soon.

-Rob

Jon_Blaze
01-07-10, 6:50 am
Yeah I gotta agree that this cold is pretty crazy. I'm not used to the city being under 0 degrees F. It's wild that Korea has gotten this cold when it hasn't been this cold in a while.

rob_in_korea
01-10-10, 8:36 am
I know Jon, well at least today it warmed up to 30 degrees F......actually the scary thing is it did feel warm....haha.

I managed to work out on base today. I did confirm something, benching is a lot easier with the normal 45lb bars, and normal width benches. That silly 40lb bar and narrower benches suck.

I had an awesome Chest workout. Still keeping things light, no need to reinjure my back. My shoulder was a bit of an annoyance throughout the workout.

4 second negatives.

Chest (14 sets)
Flat Barbell Bench: 135x12, 135x12, 135x12, 185x4
Incline Barbell Bench: 135x10, 135x10, 155x8
Decline Barbell Bench: 135x12, 135x12, 135x14
Cable Crossover: 44x15, 55x12, 55x12, 55x12

I must admit I am starting to like these slow negatives. The pump I get is nuts, plus the mind muscle connection is great. The only drawback is the sets take a lot longer to finish, and I can't go as heavy as I would like.

Tomorrow will be Back.

-Rob

Themostocles
01-11-10, 1:11 am
Crazy Rob! YOu and your negatives lol!

machineman
01-11-10, 5:47 am
hope the injuries heal up, Rob.....keep playing it safe until they do.....workouts look good though.....

rob_in_korea
01-11-10, 9:00 am
Thanks machineman and T.

I had a great Back workout today. I was very careful during this workout, because my lower back is starting to feel a lot better. I obviously didn't do deadlifts today. No pain from my lower back throughout the workout.

By the way, yesterday I actually did 5 or 6 reps of flat bench with 185....not that it is a big deal...lol.

4 second negatives

Back (15 sets)
Overhand Grip Barbell Row: 128x12, 172x12, 172x12, 172x12
Seated Close Neutral Grip Low Cable Row (4-6 sec negatives): 120x12, 120x12, 150x12, 150x12
Wide Grip Lat Pulldown: 130x12, 130x12, 150x12, 160x10
Hypers: 12, 12, 12

Tomorrow will be Shoulders.

I'll try to catch up with everyone soon. I am working on putting up our website (at least the English one anyway), I should be able to throw one up in the next few hours (it will be 80% complete).

-Rob

sly06
01-11-10, 10:49 am
Sick ass workouts Rob!! Are you still trying to bulk up or cut down?

Vaze_06
01-11-10, 10:37 pm
as long as your chesticles are getting stronger, its all good bro!
nice work out. have fun with the website. we wanna see/critic the final product lol

Themostocles
01-12-10, 12:17 am
Definitely want to see the website!

B Con
01-12-10, 9:25 am
Damn some killer work going on in here. Great work Rob.

rob_in_korea
01-12-10, 9:35 am
Thanks everyone.
Sly, I am on a bulk.....however I am not making very much progress at the moment.
I seem to be hanging out around 222lbs.

The English version of our website is up (it's about 75% complete).
It's in my signature but here you go:

http://www.oneamazinglife.com

On a side note, our logo may look funny in Internet Explorer.....so use another browser....haha.

I had a solid Shoulder workout today. I was fairly exhausted when I got up today, but I managed to have a decent workout.

4 second negatives

Shoulders, Traps, and Rear Delts (17 sets)
Seated Smith Machine Overhead Press(assumed bar weight of 15lbs): 59x12, 81x12, 81x12, 81x12, 103x10
Standing DB Lateral Raise: 15x12, 15x12, 15x12, 22x10
EZ Curl Upright Row: 66x12,
Barbell Upright Row: 84x10, 84x10
Barbell Shrug: 216x12, 216x12, 260x12, 172x15
Paramount Rear Delt Flye: 40x15

The workouts over the next week will be sporadic.
It should be Arms on Thursday.
Legs on Friday or Sunday.

-Rob

Jon_Blaze
01-12-10, 10:38 am
Good workout there brah. The website looks good so far.

rob_in_korea
01-16-10, 6:38 am
Thanks Jon.

I decided to really blow out one body part a week from now on. I have done this before, but stopped for some reason.

It will go like this:
I started with Arms on Thursday, next week will be Legs (depending on my back), following week will be Chest, etc...

I did a 25 set Arm workout and it went very well. I am just too lazy to type it up....haha.
My arms are still sore as hell.

Yesterday I did Legs. Had to keep things light on account of my lower back.

4 second negatives

Legs (18 sets)
Front Squat: 84x12, 84x12, 84x12, 84x12
Cybex Plate Loaded Leg Press: 3ppsx15, 3ppsx15, 3ppsx15, 4ppsx15, 4ppsx20
Paramount Leg Extension -superset(ss)-Cybex Prone Leg Curl: 100x12-ss-110x12, 110x12-ss-110x12, 110x12-ss-110x12
I finished up with three sets of Calf work.

I think my next workout will be on Monday.
Chest is up next....
I'll try to catch up with everyone soon.

-Rob

Themostocles
01-17-10, 2:13 pm
Must been a kill arm session if it left you unwillinng to type lol. Nice legs!

rob_in_korea
01-18-10, 8:34 am
Haha, it was T.

I had a great Chest workout today.
I am getting new stretch marks, so I guess this slow negative style is working.

4 second negatives

Chest (15 sets)
Flat Barbell Bench: 128x12, 128x12, 150x12, 172x8, 128x12
Incline Barbell Bench: 106x12, 106x12, 106x12, 128x10
Flat DB Bench: 45x12, 45x12, 45x12
Flat DB Flye: 30x12, 30x12, 30x12

It doesn't look like much, but my Chest was finished.

Tomorrow will be Back....

-Rob

B Con
01-18-10, 9:35 am
Damn these are some major sessions in here. Great work Rob keep it up.

Themostocles
01-19-10, 2:25 am
Yay for stretch marks!.... Never thought I would say that lol

rob_in_korea
01-19-10, 6:14 am
Thanks B & T.

I had a solid Back workout today.

I attempted to do deads today, but my back felt strange so I switched to rack pulls.
Keeping deads/rack pulls light for the next few weeks.

4 second negatives

Back (16 sets)
Wide Grip Pullups (dead hang): 12(70lbs assistance), 12(70lbs), 12(70lbs), 12(60lbs)
Underhand Grip Barbell Row: 128x12, 172x12, 216x12, 216x12
Close Neutral Grip Lat Pulldown: 130x12, 140x12, 140x12, 160x10
Deadlift: 172x12
Rack Pull (lowest pin): 172x12, 216x12
Hypers: 15

Tomorrow is an off day and Thursday will be Shoulders.

-Rob

sly06
01-19-10, 9:52 am
Thanks B & T.

I had a solid Back workout today.

I attempted to do deads today, but my back felt strange so I switched to rack pulls.
Keeping deads/rack pulls light for the next few weeks.

4 second negatives

Back (16 sets)
Wide Grip Pullups (dead hang): 12(70lbs assistance), 12(70lbs), 12(70lbs), 12(60lbs)
Underhand Grip Barbell Row: 128x12, 172x12, 216x12, 216x12
Close Neutral Grip Lat Pulldown: 130x12, 140x12, 140x12, 160x10
Deadlift: 172x12
Rack Pull (lowest pin): 172x12, 216x12
Hypers: 15

Tomorrow is an off day and Thursday will be Shoulders.

-Rob

Solid BACK session. Enjoy your off day Rob!

Themostocles
01-20-10, 12:15 am
Hows the back? It still tweaking at all?

Firedrake
01-20-10, 12:23 am
Looking real solid, Rob. I've actually had a couple of pros tell me that, for building back mass, rack deads are just as good as floor deads, because they allow you to work more with your back, and less with your legs.

Keep grindin'!

rob_in_korea
01-20-10, 10:55 am
Thanks for the support everyone.

T, my back is still slightly painful at the bottom of the deadlift position.
Actually last night it was acting up a bit, but nothing too bad.

Thanks for that info Drake. That makes sense, but for some reason I like the feeling of pulling all the way from the floor...maybe I am stubborn...haha.

----------------

I have been thinking recently about goals for this year.
Where do I want to be at come 2011?

Well my current one rep maxes look like this:

Flat Barbell Bench: 315<----actually not quite to lockout but close
Deadlift: 495
ATG Squat: 315
Incline Barbell Bench: 275
Rack Pull (3rd pin): 550

My plan was to have those look like this come 6/30/10:

Flat Barbell Bench: 345
Deadlift: 550
ATG Squat: 365
Incline Barbell Bench: 295
Rack Pull (3rd pin): 600

My weight goal was to hit 240+ by April and then begin cutting again until July.

However, seeing how I am not functioning at 100% (lower back + shoulder), I think I'll hold off on the lifting goals for the time being.

I still am aiming to hit 240 sometime in April. Starting our business back in June has hindered my bulking ability, but I am doing my best to correct this.

I will be following this slow negative routine for at least the next two months. I am really liking the mind muscle connection. In the last month (almost) I am starting to see positive signs of body shape change even though the scale is not going up.

Yun Chang asked me about a month ago "What do you want to be, a bodybuilder or a power lifter?".
I said both.
He told me to focus on one for a while.
I chose to focus on bodybuilding.

That being said, as many of you may have noticed I have been focusing on 12 reps for last few weeks.

My plan is to drop down to 10 reps for two weeks.
After that drop down to 8 reps for two weeks.
Maybe back up to 12 after that or I am considering doing a week of 5 reps.

In regards to my shoulder I need to go back to acupuncture, however I am very busy with my business. I will do my best to get in there next week.

Lastly, this is regarding deadlifts:

I was talking to an old friend of mine about deadlifts (we worked out in the same gym for almost three years). He said that my form is perfect up to about 425-440.
After that sometimes my legs go up first and I pull almost all of it with my back.

I guess this makes sense because this is where my back injuries have occurred.
To correct this I'll be using lighter weight/higher reps (plus I have to do this with slow negatives) for the foreseeable future. I also need to stretch more. I used to stretch every night before bed for about 10-15 minutes. Over the past few months, I have only been stretching once a week.

Tomorrow will be Shoulders....

-Rob

rob_in_korea
01-21-10, 5:55 am
I had a great Shoulder workout today.

My shoulder was killing me on DB Overhead Press, but other than that no problems.

4 second negatives

Shoulders, Traps, and Rear Delts (19 sets)
Standing DB Lateral Raise: 15x12, 15x12, 15x12, 22x12, 30x8
Seated DB Overhead Press: 40x12
Seated Smith Machine Overhead Press (assumed bar weight of 15lbs): 59x15, 59x15, 81x12, 103x10
Wide Grip EZ Curl Upright Row: 77x12
DB Shrug (DB's held at side towards my back; 1-2 sec squeeze at the top): 80x12, 80x12, 80x12, 90x12, 110x8
Cable Rear Delt Flye: 10x12, 10x12, 10x12

I finished up with rotator cuff work.

Tomorrow will be Arms....

-Rob

J Wong
01-21-10, 11:29 am
Awesome workouts Rob. Hope the injuries heal.

rob_in_korea
01-22-10, 5:49 am
Thanks boom. The injuries will heal.

I had a nice Arm workout today. I did Triceps first today just to change things up.

4 second negatives

Triceps (7 sets)
Rope Pulldown: 85x12, 100x12, 115x12, 145x12
DB Kickback (1-2 sec squeeze at the top): 15x12, 15x12, 15x12

Biceps and Forearms (9 sets)
Incline DB Curl: 22x12, 22x12, 35x10
Spider Curl (narrow grip EZ; 1-2 sec squeeze at the top): 33x12, 33x12, 44x12
Reverse Grip EZ Curl: 44x12, 44x12, 44x12

I finished up with some Ab work.

Tomorrow is an off day and Sunday should be Legs.....assuming the gym is open.

-Rob

Jon_Blaze
01-22-10, 10:31 am
Lookin' good on those rob. Let me know when you go for acupuncture, I'm down to go with ya on it to get my self checked out.

Vaze_06
01-22-10, 2:12 pm
nice beach boy day... so.. flexing for us or not yet?!

Firedrake
01-22-10, 5:59 pm
You're putting in some solid work, Rob -- the rep-range program sounds promising, and I'll be eager to see how it goes.

rob_in_korea
01-23-10, 1:04 am
Lookin' good on those rob. Let me know when you go for acupuncture, I'm down to go with ya on it to get my self checked out.

Thanks Jon. I'll let you know when I go. I am thinking I'll have to go at least four times to take care of my shoulder.


nice beach boy day... so.. flexing for us or not yet?!

Thanks Vaze. I am always flexing....lol.


You're putting in some solid work, Rob -- the rep-range program sounds promising, and I'll be eager to see how it goes.

Thanks Jim. It should be fun. I am already seeing some great results.

-Rob

rob_in_korea
01-24-10, 8:21 am
I had a great Leg workout today.
Legs were up this week for the ridiculous session.

4 second negatives

Legs (26 sets)
ATG Squat: 128x12, 128x12, 128x12, 128x12, 150x12
Cybex Plate Loaded Leg Press: 3ppsx12, 4ppsx12, 4ppsx12, 4ppsx12, 5ppsx12
DB Lunge: 15x12, 15x12, 22x12<---reps listed per leg
Paramount Leg Extension: 100x12, 110x12, 110x12, 120x12
Cybex Prone Leg Curl: 88x12, 110x12, 110x12, 132x12
I finished up with 5 sets of Calf work.

I will say that my legs were finished by the end of this workout. Also, it took forever to finish, maybe around 1 hour 40 mins.

I'll try to catch up with everyone soon.

Tomorrow will be Chest.

-Rob

LETHAL
01-24-10, 9:15 pm
good to see that you are still working hard man. i hope that you continue to do well and stay injury free this year and reach all of your goals.

rob_in_korea
01-25-10, 5:11 am
Thanks Lethal, and welcome back.

I had a solid Chest workout today. I switched the rep routine for this week to 10's.
My shoulder started bugging me from the third set.
I have been focusing on Flat Bench for the last 3 weeks. Next week I may return to doing Incline first.

4 second negatives

Chest (15 sets)
Flat Barbell Bench: 128x10, 150x10, 150x10, 161x10, 161x8
Incline Barbell Bench: 128x10, 128x10, 128x10, 128x10
HS Decline (total weight listed): 93x10, 137x10, 137x10
Flat DB Flye: 30x10, 35x10, 45x10

I really do need to get over to acupuncture. If there were only more than 24 hours in a day...haha.

Tomorrow will be Back.

-Rob

machineman
01-25-10, 6:19 am
solid chest day, Rob.....hope your shoulder starts getting better soon.....

ForearmFreak
01-25-10, 1:55 pm
hmmm accupuncture..in korea..can't be at any better place for that..

LETHAL
01-25-10, 10:59 pm
Thanks Lethal, and welcome back.

I had a solid Chest workout today. I switched the rep routine for this week to 10's.
My shoulder started bugging me from the third set.
I have been focusing on Flat Bench for the last 3 weeks. Next week I may return to doing Incline first.

4 second negatives

Chest (15 sets)
Flat Barbell Bench: 128x10, 150x10, 150x10, 161x10, 161x8
Incline Barbell Bench: 128x10, 128x10, 128x10, 128x10
HS Decline (total weight listed): 93x10, 137x10, 137x10
Flat DB Flye: 30x10, 35x10, 45x10

I really do need to get over to acupuncture. If there were only more than 24 hours in a day...haha.

Tomorrow will be Back.

-Rob

good to be back man. doing really well man. keep on working and i hope that you can get that acupuncture done. i feel ya on the more than 24hrs, man i need a damn twin or something to help out with my days man.

sanga
01-26-10, 8:34 am
Excellent stuff mate, all for reps too.

rob_in_korea
01-27-10, 4:02 am
Thanks for the support everyone.

I had a great Back workout yesterday.
I took it easy with rack pulls (which were actually done off a flat bench).

4 second negatives

Back (16 sets)
Overhand Grip Barbell Row: 172x10, 216x10, 216x10, 238x10, 260x10
DB Row: 80x10, 80x10, 80x10, 90x10
Wide Grip Pullups (dead hang): 10(with 70lbs of assistance), 10(70), 10(60)
Rack Pull (done off a flat bench so about 2.5 pin level, just above mid shin):
172x10, 216x10, 260x10, 304x5<---straps on last set, all sets were easy - no back pain but didn't want to push it too hard.

Today is an off day.

Tomorrow will be Shoulders....

-Rob

rob_in_korea
01-28-10, 5:32 am
I had a solid Shoulder workout today. Somehow this turned into a big ass workout.
I tried all types of different pressing, and the one that hurt the least was the smith machine.
I was just testing my lower back on the last set of shrugs, no problems.

4 second negatives

Shoulders, Traps, and Rear Delts (23 sets)
Standing DB Lateral Raise: 15x10, 15x10, 22x10, 22x10, 30x8
Paramount (machine name) Overhead Press: 40x10(neutral grip), 40x10 (normal grip, hands further back), 40x12 (normal grip, hands forward)<--all of these killed my shoulder
EZ Curl Upright Row (narrow grip): 55x10, 77x10, 77x10
Seated Smith Machine Behind the Neck Press (assumed bar weight of 15lbs): 59x10
Seated Smith Machine Overhead Press: 81x10, 103x10, 125x8
Barbell Shrug (1-2 second squeeze at the top):
216x10, 260x10, 304x10, 304x10, 348x6
Cable Rear Delt Flye: 10x12, 10x10, 10x10

Tomorrow will be Arms...

-Rob

rob_in_korea
01-29-10, 5:19 am
I had a decent Arm workout today.

4 second negatives

Biceps and Forearms (9 sets)
Barbell Curl: 62x10, 62x10, 73x10
DB Concentration Curl: 15x10, 22x10, 30x10
DB Hammer Curl: 30x10<---shoulder was killing me on the negatives
Reverse Grip EZ Curl: 55x10, 77x6

Triceps (9 sets)
Straight Bar Tricep Extension: 85x10, 115x10, 145x10, 145x10<--the stack max is 145, and the way it is situated you can't really add a plate to it (maybe a 2.5kg).
Wide Grip Tricep Extension: 70x10, 85x10, 100x10, 115x10
Rope Pulldown: 130x10

Tomorrow is an off day, and Sunday should be Legs.

I 'll try to catch up with everyone soon.

-Rob

ForearmFreak
01-29-10, 2:29 pm
nice work rob..can't wait to see what you bring to the table for legs this sunday..

rob_in_korea
01-31-10, 7:55 am
Thanks FF.

I had a great Leg workout today.

4 second negatives

Legs (20 sets)
ATG Squat: 128x10, 150x10, 150x10, 150x10, 172x8
Cybex Plate Loaded Leg Press: 4ppsx10, 5ppsx10, 6ppsx10, 6ppsx10, 7ppsx8
Paramount Leg Extension: 110x10, 120x10, 130x10
Cybex Prone Leg Curl: 110x10, 132x10, 132x10
I finished up with 4 sets of Calf work.

Tomorrow will be Chest....

-Rob