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rob_in_korea
10-18-07, 10:56 pm
I will be starting the Test Explosion Stack as soon as my two cans of Test arrive. I will also include Pump, Nitro G and Flex and finish it off with M-Stak. I also take Vitamin C, Ginkgo Biloba and Acidophilus.
My goal is to gain about 10-15 more lbs over the next few months. As I said in my introduction I will try to keep this updated but I am lazy when it comes to updating on Forums so bear with me.

It will be a 9 week cycle and the routine will break down like this:

Monday - Chest
Tuesday - Back
Wednesday: Shoulders
Thursday: Rest
Friday: Arms
Saturday: Legs
Sunday:Rest

I may change it up a bit (for example 4 or 5 days straight 1 day off or something along those lines).

I have a few different routines that I do: Light, Regular, Moderate and Heavy.
These are not the weights being used but the amount of sets and the types of sets (dropset, superset etc...) I generally shoot for 8-12 reps per set but will occasionally do 6 reps on my last set. The only exception here is deadlifts which I work my way up to around my one rep max.

Week 1 will be a regular amount of sets per bodypart:
14 sets for chest/back (+ 5 sets of deadlifts + 3 sets stiff-legged deadlifts or good mornings)/shoulders (+ 6 sets of shrugs)
9 sets for biceps 11 for triceps and 4 sets for forearms
19 sets for legs including calves

Week 2 I'll bump up the number of sets on every body part by 2 and include drop sets.

Week 3 I'll bump up the number of sets by 2-4 on every body part and include more drop sets or super sets. So I'll be doing around 18-20 sets for Chest/Back/Shoulders etc...

Week 4 I'll return to the amount of sets I did during week one and so on.

I will change up the exercises during these nine weeks also.

Currently:
27 years old
Height: 6' (183cm)
Weight: 200lbs (91kg)
Bodyfat: 12%

One Rep Max best:
Deadlift: 375 lbs
Bench: 225lbs
Squat (ass to floor): 225lbs

Hopefully the Test comes in today so I can start this.

-Rob

Giant Killer
10-18-07, 11:23 pm
9 week cycle? So you're counting 2 Test cycles and a post' M-stak cycle...?

Eat like it's your job and those 10 lbs aren't so out of reach.

rob_in_korea
10-19-07, 12:42 am
That's correct.

3 weeks Stak2+Test

3 weeks Test

3 weeks M-Stak

The whole time Pak, Pump, Nitro G and Flex.

Giant Killer
10-19-07, 12:43 am
That's correct.

3 weeks Stak2+Test

3 weeks Test

3 weeks M-Stak

The whole time Pak, Pump, Nitro G and Flex.

Good deal. I'll be stacking Test & Stak as well. Looking forward to your log.

rob_in_korea
10-19-07, 1:23 am
Just checked the mail (it's 1:30pm Friday afternoon) and my 2 cans of Test arrived. I will start the Stack tomorrow with Back. I'll post the results after I finish.

rob_in_korea
10-20-07, 7:23 am
Just finished up doing back at the gym. I took Animal Pak after breakfast then ate some more and took Test about 3 hours before I worked out.
45 mins before the gym I took Stak and 30 mins before I took Pump.

I was feeling pretty damn good when I hit the gym. My back routine broke down like this:

Wide Grip Pullups 12, 10, 8 (These were alternated back and forth so 12 Pullups followed by 12 Chin Ups)
Chin Ups 12, 10, 8
Wide Grip Pulldowns 150x12, 160x10
T Bar Row (using a barbell in the corner) 2 platesx12, 3 platesx10, 3 platesx10 4 platesx7
Barbell Row (overhand grip) 135x12, 155x10, 185x6
Total of 15 sets

Deadlift (no wrist straps or belt, Alternating grips between each set): 205x12, 255x8, 305x3, 355x1(used a belt)
Back extensions (on the hyperextension machine) : 12, 10, 10
Seated Bent Over Lateral Raise: 25lb DB's x 12, 25'sx10, 25'sx10, 25'sx10

I started drinking Nitro G about 30 mins into it and all of these exercises took an hour. I am sure if I rested a little more between each set I would have lifted more. Overall I was pretty impressed considering this was the first day. I was really amazed on the deadlifts because I was using my weaker grip for the 305x3 and I can say that has never happened before. Afterwards I felt like I still had a ton of energy.

Tomorrow I will do shoulders but first I may have to help a friend move his office furniture around so that should be fun.

-Rob

rob_in_korea
10-21-07, 7:43 am
Just got back from doing shoulders. Same supplement schedule as yesterday. It's only the second day on the stack but I felt incredible today. I guess it could be partially psychosomatic but whatever works.

Here was my workout:

Standing Barbell Overhead Press: 95x12, 95x10, 105x7, 95x8, 95x8
Side Lateral Raise (strict form): 15lbDB'sx12, 20lbDB'sx10, 20lbDB'sx10
Side Lateral Raise (not so strict form, one arm at a time): 30lbDB'sx10, 40lbDB'sx8
Front Raise: 20lbDB'sx12, 25lbDB'sx10, 25lbDB'sx8
Wide Grip Upright Row (EZ Curl Bar): 80x12, 90x10, 90x10
Barbell Shrugs: 135x12, 185x10, 225x8
Dumbell Shrugs: 75lbDB'sx12, 110lbDB'sx8, 110lbDB'sx8

My energy levels increased throughout the workout, it felt like I had a shot of energy after the Overhead Press, and same as yesterday I had a ton of energy after the workout.

Any critiques of my workout would be appreciated. Should I lower the reps and concentrate on heavier weight? Tomorrow I will do arms.....

-Rob

simpleguy
10-21-07, 8:43 am
good progress bro, nice to see test and stak are already kicking in... about the reps, well, some people only need 6-8 reps to grow, others need to stick around 12-15, find out what works best for you, or alternate between workouts to keep your body guessing... good luck, and keep this momentum going till you finish

rob_in_korea
10-21-07, 9:58 am
Thanks. I may start alternating the rep scheme between different exercises on the same day. For example, do lower weight, higher rep incline press and then heavier weight, low rep flat bench.

rob_in_korea
10-22-07, 7:11 am
Holy Shit.

I had an awesome workout today. Same supplement stack as yesterday. I work Monday through Friday 7am-4pm and I usually get to the gym around 4:30pm. Anyway here is how my arm workout went:

Biceps
Barbell Curl (I only do these once a month): 65x12, 85x10 105x8
Wide Grip Hammer Strength Preacher Curl: 55x12, 65x12, 90x10<--should have done more weight
High Cable Curl: 40x12, 50x12, 70x8

Forearms/Biceps:
Hammer Curl: 30x12, 40x8
Reverse Grip EZ Curl: 50x12, 60x10

Triceps:
Close Grip Bench Press: 135x12, 155x8, 175x7
Rope Extensions: 70x12, 80x12, 110x10, 120x8
Single Arm Dumbell Overhead Extension: 20lbDBx10, 20lbDBx10, 20lbDBx10

Forearms: Just regular 45lb bar Overhand Gripx12, Underhandx12, Overhandx8, Underhandx8 <--All exercises done one after the other similar to a giant set.
Plate Pinchers (index and thumb) 10lb plate x45-60 seconds

The reason I did forearms instead of Dips is because I have to walk to the other side of the gym (through basketball courts) to do dips. To save time this is how I do it.

Dips (with 15lb DB between legs, normally I use a belt with 35-45lbs but somebody else had it): 10(then dropped DB and did 5 more), 8(dropped DB did 4 more), 7(dropped DB did 5 more)

I definitely know that my strength is increasing and my energy levels are amazing. I thought I was fairly focused before but this seems to increase that also.

Another thing I noticed is my hunger has increased a lot. I already eat a ton of calories (for me anyway) but now I am hungry all the time. I usually eat between 3500-4000 a day and sometimes I struggle with that. Right now I've eaten 3000 calories and I haven't eaten dinner so before I sleep I'll eat probably around 1200 more. Tomorrow I'll will bring some more food with me to the office. I guess I'll be eating around 4200-4600 calories a day from now on.

Tomorrow is a rest day and then Wednesday will be Legs....

-Rob

rob_in_korea
10-23-07, 4:30 am
As I said today was an off day for me. Tomorrow I will do legs. In case anybody was wondering my calories for the day (these days anyway) are breaking down like this:

550-600g of Carbs (Bagels, Bread, Rice, Sweet Potatoes etc...)
250-275g of Protein (Protein Shakes, Steak, Fish)
80-100g of Fat (25-40g in the form of Natural Peanut Butter, the rest is basically from Meat and Fish)

This will give me around 4100-4400 calories a day. If I need to I will also drink a Real Gains shake (3 scoops in 8oz of No-Fat Milk and 4oz of cold water).

Any Comments?

-Rob

rob_in_korea
10-24-07, 12:13 pm
Legs....For me this is the toughest day of the week but you gotta do em. Unfortunately I had a mild case of food poisioning today (I guess from the eel I ate at lunch). It's not uncommon to get food poisioning in Korea as a matter of fact back in 2000 I spent two days in the hospital because of it. I have an iron gut (really) but today it didn't work out for me.
About an hour after lunch I started to get this massive headache. Then about two hours later I started to get dizzy and nauseous but I still went to the gym. I was warming up with Hack Squats (on a machine) but I almost passed out. I got home and threw up a bit. I absoulutely hate missing a workout although, because I am on a five day routine, I realize I can miss two days in a row but it still pisses me off. I feel better now, actually after I threw up I took some acidiphilous and drank a bit of water and I started to feel better after a few hours.

Tomorrow I will do legs......

-Rob

rob_in_korea
10-25-07, 7:43 am
I had the best leg day in recent memory today. Screw that food poisioning bullshit yesterday. I couldn't really eat to much today because of yesterday but when I got to the gym I felt amazing.

Here's how it went:

Cybex Hack Squat (weight not including sled): 70x12, 90x12, 120x10, 140x10
Squat (ass to floor): 135x12, 165x8, 185x8, 185x6, 225x2<--new best
Leg Extensions: 130x12, 160x10, 200x8
Lying Leg Curls: 100x12, 130x10, 170x8
Calf Raises(on old school pullup/dip machine with the weightbelt attachment)
120x12, 140x12, 160x12, 180x12, 200x10

Tomorrow I will do chest. I may workout out four days in a row because my boss's boss is coming on Monday from the US so I am not sure I'll be able to workout Monday.

I feel as if I could go back to the gym and workout some more.

-Rob

rob_in_korea
10-25-07, 10:03 pm
Thanks for pinning me. I will go hit chest in a few hours. I forgot to mention I take Animal Pak in the morning with breakfast and Flex sometime in the evening.
So my supplement schedule breaks down like this and it doesn't vary too much:

Training Days:
As soon as I wake up: Acidiphilous
After Breakfast: Animal Pak
After Lunch: Animal Test (about 3 hours before I take Stak and Pump)
45 mins before training: Stak
30 mins before: Pump
20-30 mins into training: Nitro G (I may drink another one after working out)
After dinner: Flex
I also take about 3 grams of Vitamin C a day and I'll take Ginkgo Biloba sometime in the AM as well.

Non-Training Days:
As soon as I wake up: Acidiphilous
Shortly after that: Pump
20-30 mins later: Nitro G
After Breakfast: Animal Pak
After my before lunch snack: Test
In Between lunch and dinner: Stak
After dinner: Flex
Once again I take about 3 grams of Vitamin C and the Ginkgo Biloba.

I also stretch and do shoulder rotations for 5-10 minutes before I go to bed most nights.

-Rob

rob_in_korea
10-26-07, 4:22 am
So I get to the gym and I find a sign that reads "Free Weight Room closed today". They could have put that shit up yesterday so I could have made plans to train somewhere else. So I had to do my chest routine on using Nautilus equipment. I don't really use machines much, maybe every two to three months.

Anyway I made the best of it. Here it is:

Nautilus Incline Press: 120x12, 150x12, 170x10, 190x8, 210x5
Then I had to wait for a middle aged woman to finish with the flat
bench press<---I can't beleive I just typed that shit. So I decided to use the Universal Pec Deck (the old one): 88x12
She finished but I saw another person eyeing up that machine so I had to move quick. (I can't beleive how many people were trying to use this and no the gym was not crowded)
Nautilus Flat Bench Press: 120x12, 150x10, 170x8, 190x5
Universal Pec Deck: 100x10, 110x8
Cable Crossover: 40x12, 50x12, 60x12 (weights listed are per cable so really it was 80x12...etc..)

That was the most I have lifted on the incline press machine but I don't use machines that often so it's hard to judge todays workout. I feel fantastic and once again my energy levels are off the charts. This stack is fuckin great.

One other thing I should mention is my water consumption has gone up a lot. I already drank about 10-14 glasses a day but it has increased to 14-18 glasses.

I am supposed to attend a wedding tomorrow but I should be able to do Back beforehand.

-Rob

MYKL
10-26-07, 2:13 pm
What were they doing? Detailing the plates? Even though it threw your routine off I bet you feel this in the morning. Sometime a change will recruit some new fibers that have been awaiting just such an oppourtunity.

I drink a couple of gallons of water a day so I'm with you there. And since I've been on the TEST/STAK2/M-STAK I've been eating non-stop too...

Do you think you should take your TEST closer to your W/O?

Or is it working for you like you have it?

Stay strong Brother!

rob_in_korea
10-27-07, 1:36 am
Detailing the plate---That's some funny shit. No they were having some concert in the basketball courts so they closed the weight room and left the nautilus/cardio room open. I think it is also closed today so I'll have to use the other gym. The other gym's weightroom is incredibly small but the equipment room (I think it's all Cybex) is huge. I may be changing up my back routine today.

My chest is a bit sore actually. I think the Test is working fine at the time I am taking it now plus if I move it closer to my workout I'll be taking it on an empty stomach. I am pressed for time so today I'll be taking everything fairly close together. I'll post the results later.

-Rob

rob_in_korea
10-27-07, 6:04 am
Had to hit the other gym today so I modified my back routine and it went like this:

Dumbbell Bent Over Row 65x12, 75x12, 85x10, 100x6
Wide Grip (Overhand) Barbell Row: 135x12- The gym was packed so I had to change it up.
EZ Curl Bar (Wide Underhand Grip) Row: 80x12, 90x12, 100x12, 110x10
Widegrip Pullup: 10, 8 Chinup: 10, 8
Drop Set Assisted Widegrip Pullup (Nautilus Machine) 50(amt of assistance)x6 70x6 90x8
Drop Set Assisted Chinup: 50x6, 70x6, 90x8
Deadlifts: 275x6, 295x5, 295x5, 345x2
Back Extensions: 10, 10, 10

I didn't have time to do rear delts so I'll do them tomorrow with shoulders.

Once again I am loving this stack.

-Rob

rob_in_korea
10-28-07, 7:27 am
Today I got to go back to the gym I usually train at. Shoulders:

Seated DB Overhead Press: 45lb DB'sx12, 50x10, 60x6<--New personal best (reps have gone up)
Neutral Grip DB Overhead Press: 40lbDB'sx12, 45x10, 50x8 Drop Set 25x16
DB Lateral Raise (Strict Form): 20lbDB'sx12, 20x12, 20x10
One Arm DB Lateral Raise (not so strict form): 30x10, 40x8, 40x6
Plate Raise: 45x12, 45x10, 45x8
EZ Curl Bar Upright Row: 90x12, 90x10, 110x8
Barbell Shrug Superset with DB Shrug: 135x12-75lbDB'sx12, 185x10-75x10, 225x8-75x8.
Seated Bent Over Lateral Raise: 25lbDB'sx10, 25x10, 25x10, 25x10

I also did some Neck Bridges(Wrestlers Bridges) today.

I am really amazed by this stack. I have only been on it for eight days but basically every exercise I have done the weight has increased or the reps.

One last thing, you may have noticed is that I don't do abs. The reasons for this are many but a little over a year ago I decided to stop doing abs altogether (I was doing them once a week) and see what the outcome would be. I'll tell you they are exactly the same as they were a year ago. My core continues to get stronger as evidenced by my deadlifts when compared to last year. I also have experience with doing abs three days a week for about 15 mins each day when I was in the military for five years. Once again my abs today look the same as they did back then (actually they are a bit more defined now). That is all.

Tomorrow will be an off day and I think Tuesday may be also due to my boss being in town from the US. We have to take them around to meetings and restaurants and crap. After that's out of the way the next session will be arms.

-Rob

Northman
10-29-07, 9:17 am
Looking good, you are doing a good job of cataloging your progress. I can't wait to get Test myself. Are you noticing the extra muscle soreness?

rob_in_korea
10-29-07, 11:31 am
Thanks. The first week I noticed some crazy soreness but this week hasn't been so bad (this could be because of Stak and/or Nitro G).

But allow me to direct your attention to a certain vegetarian individual who I had the delight of talking to today. Now to set the record straight I have no problem with vegetarians because I knew a great deal of them when I was in high school. This particular individual was entertaining because he/she saw me taking Animal Pak and later Test and asked me why would I take so many pills (thank god he/she didn't see me take Pump, Stak and Flex). He/She said that none of that stuff is proven, it will harm my body and most of it is made up but I tried to inform this individual that it seemed to being helping me on to my goal weight but he/she said that it must be the food. Anyway I told this individual that I won't ask you to eat meat because I respect your decision but you really shouldn't get on me about my vitamins. I won't bore you with details but it was quite the discussion. Oh well I guess some people will never learn.

I wish I could do arms tomorrow...I will try me best to get away for an hour but who knows.

-Rob

MYKL
10-29-07, 2:29 pm
Dont get sidetracked by that plant hater... Take your supps, eat your Animals and hug those trees...

How long is the concert?

Sounds like there is enough equipment left to at least get a decent pump on.

rob_in_korea
10-29-07, 11:17 pm
The concert finished Saturday evening but I am stuck escorting my boss from the US around to meetings and other things. Have no fear for I will destroy my arms tomorrow.

-Rob

MYKL
10-30-07, 12:52 pm
Make up for lost time bro.


^_^

Littlefry
10-31-07, 12:54 am
man it looks like a great stack to me, and looks like it has been kicking in during your workouts and giving you that extra push in the gym, i'll have to pop in this thread here and there to check on your progress

rob_in_korea
10-31-07, 7:20 am
I made it back to the gym today after my two days off and once again had an incredible workout. So far everytime I go I am hitting new personal bests. I wasn't able to sleep well due to work the past couple of days so I didn't feel 100% today but when I got to the gym my energy levels were through the ceiling.

Arms:
Alternating Dumbbell Curls: 30x12, 35x10, 40x8, 50x6-drop set-25x8
Ez Curl Bar Preacher Curls: 60x12(narrow grip), 60x12(wide grip), 80x8(narrow), 80x8(wide)
Concentration Curls: 25x12, 25x10, 25x10
21's: 1 set with 50lbs
Hammer Curls: 30x12, 30x10, 40x8
Reverse EZ Curl Bar Curls: 60x12, 60x8
Close Grip Bench: 135x12, 155x10, 175x8, 185x3-drop set-135x7
Skull-Crushers: 70x12, 70x10, 70x10, 80x8
Rope Extensions (Pulldowns): 80x12, 90x10, 100x8, 120x8
Dips (using the old school machine with the belt attached to a weight stack): 40x8, 40x8, 50x6-drop set-bodyweightx8

The gym was too crowded to do wrist curls with a barbbell today so I did some improvised exercises with a dumbbell. I also did some hand grip exercises.

Tomorrow I will do legs.....

-Rob

MYKL
10-31-07, 12:52 pm
Nice to have your tools back huh?

Very strong brother.

I need to add 21's to my routine. My arms need a kick like that.

I love doing the dips as icing to my arm routine too, you walk out of that place looking like someone beat you with a bat 'cause of the swelling...

rob_in_korea
11-01-07, 9:07 am
Just finished up with another leg day. Once again had a great day.

Legs
Squat: 135x12, 155x10, 175x8, 185x6, 225x2
Cybex Hack Squat (weight not including sled): 90x12, 110x8, 130x8, 150x5-drop set-90x6
Seated Leg Curls: 110x12, 140x10, 180x6-drop set-110x8
Leg Extensions: 140x12, 170x10, 210x8-drop set-140x8
Nautilus Seated Calf: 180x12, 190x12, 200x12, 210x10, 230x8-drop set-180x10

As I said I do squats ass to the ground and on the hack squats I go down until the machine almost hits the bottom (or sometimes it does). By the way my arms are sore as hell right now but I like it.

Tomorrow may be a rest day or I may do chest. I want to do chest (actually I want to do it right now) but I may have no time because of work and then my wife and I have something planned.

-Rob

MYKL
11-01-07, 1:33 pm
My wife is one of the reasons training in the morning works for me. She is not a morning person = no honeydo's.

The deep squats hit hardest. May you walk like an octagenarian for a bit...

rob_in_korea
11-02-07, 5:27 am
Today became an off day. My wife has some awesome plans for us this evening but we don't need to talk about that on this forum. Tomorrow I will do chest. Yes my legs are fairly sore today.

-Rob

rob_in_korea
11-03-07, 6:55 am
Just got back from doing chest. Had yet another terrific workout. This week I did flat bench first which I do once every four weeks. Flat DB Press was done the usual way but for incline I set the bench at a steeper incline (maybe 60 degrees) and I held the dumbells slightly canted (not quite neutral grip but around 45 degrees).

Chest:
Flat DB Bench Press: 60lbDB'sx12, 70x10, 75x8, 85x5, 85x4-drop set-45x8
Incline DB Bench Press: 45x12, 50x10, 50x10, 60x6, 60x8-drop set-40x8
Standing Low Cable Flyes(done grasping the low cable handles and raising them front of your upper chest area-no idea what these are really called): 30x10, 20x12, 20x12
Cable Crossovers: 30x15, 40x12, 70x8

As I am sure you can tell, chest is my weak point (closely followed by shoulders). Eventually it will catch up with my other body parts...Tomorrow I will destroy my Back...

-Rob

rob_in_korea
11-04-07, 3:46 am
Going into my third week on this stack so today started my higher number of sets week. Next week I will drop back down to a lower number of sets. Today I had an unbeleivable back session.

Total Sets: 32 Time including warmup: 1 hour 20 mins...

Back(19 sets+3 drop sets)
Wide Grip Pullups(P):12, Chinups(C):12, P:8, C:8, P(using 40lb weight assist):12, C(using 40lb weight assist):12
Lat Pulldowns (using wide grip V Bar): 120x12, 150x10, 180x5-drop set-130x7
Nautilus Compound Row(using the close parallel grips):130x14, 150x12, 180x8, 200x5-drop set-160x5-drop set-120x7
Barbell Row (wide overhand grip): 135x12, 155x10, 185x8, 205x4
Dumbbell Row (lying face down on an incline bench): 40lbDB'sx14, 50x12

Deadlifts(5 sets)Done from the floor switching between grips each set
225x8, 225x8, 275x5, 275x5, 365x1

Back Extensions (3 sets) (Hyperextensions): 10, 10, 8

Standing Cable Reverse Flyes(5 sets) (grabbing the cable itself): 20x12, 20x12, 20x12, 30x10, 30x8

I was amazed by my energy levels throughout the entire workout. For deadlifts I don't use straps just some chalk on my hands and I generally use a belt for the last set. Next week I will pull 405 for the first time.... Shoulders tomorrow...

-Rob

rob_in_korea
11-05-07, 6:34 am
My back was a bit sore today but not as bad as expected. Here was my routine today:

Shoulders(16 sets+2 drop sets+4 upright rows)Traps(7 sets)
Seated DB Overhead Press: 50lbDB'sx12, 55x10, 60x7-drop set-30x10
Seated Arnold Press: 40x8, 35x10, 35x10
DB Lateral Raise(strict form):15x12, 20x10, 20x10
One Arm DB Lateral Raise (not so strict): 35x8, 40x8, 45x6
Plate Raise: 45x12, 45x10, 45x6-drop set-25x12
Seated DB Front Raise(two arms twisting DB's at top) 15x12
EZ Curl Bar Upright Row: 80x12, 100x10, 100x8, 110x6
Barbbell Shrug: 135x12, 185x10, 225x8, 245x5
Nautilus Deadlift/Shrug Machine, Plate Loaded, Palms at Neutral Grip (facing away from machine, start position just above knees) (weight not including bar itself maybe +15lbs) 290x12, 380x8, 520x4

My shoulders were screaming at me to stop during the plate raises but after the plate raises I felt a euphoric. I am amazed by the energy levels in the gym on this stack.

I normally don't count upright rows as a primary shoulder exercise. So to me I did 16 exercises for shoulders. I think of it as more of a total shoulder/trap exercise. Any opinions on this?

I have gained about 2 pounds so far which is pretty good. I suppose I could eat not so clean and gain a bit more but I am fine with a pound every week or two. Tomorrow is a rest day and then Wednesday I will do arms.....

-Rob

rob_in_korea
11-07-07, 6:37 am
My regular gym was closed once again so I had to go to the smaller gym today. I did Arms and had a great workout although I wanted to do some different exercises but I had to make do. It took me an hour and a half to complete these exercises today which is a bit longer than I am used too (usually an hour is my time limit) but I figure one day can't be that bad.

Arms(39 sets)

Biceps
Barbell Curl: 65x12, 95x8, 105x6, 105x6
Standing DB Curl: 30lbDB'sx12, 35x10, 35x8, 40x6<--I keep my hands facing out at the bottom..I feel it puts constant tension on the bicep.
EZ Curl Preacher Curls (Narrow=N Wide=W) 60(N)x12, 60(W)x12, 70(N)x8, 70(W)x8
Standing Cable Curls (High Pulley): 44x12, 55x10-drop set-33x8
21's: 1 set with 50lbs (wide grip)

Forearms/Biceps
Hammer Curl: 30x12, 30x10, 40x6<---I always do these curling up to the front of my chest
Reverse EZ Curl: 60x12, 60x10, 60x10

Triceps
Close Grip Bench: 135x12, 165x8, 185x6, 195x4-drop set-135x8<--I stop half way down; just as my chest starts to get involved then go back up.
Wide Grip Tricep Extension: 77x12, 93x12, 110x10, 150x8-superset-Regular Tricep Extension:110x8
Kneeling Overhead Rope Extension: 66x12, 77x12, 88x10, 110x8
Cybex Arm Extension Machine: 70x12, 110x10, 150x3-drop set-90x8
Dips: 15, 12, 10<--done with 10 seconds of rest between sets

I also did some forearm exercises with a DB and some grip exercises as soon as I got home. The reason the weight looks odd for the cable stuff is because it was in kilograms which is the only thing in the gym in kilograms. I think I am walking a fine line between overtraining and just training hard but as I said, next week the sets will drop back down. Tomorrow I will do legs...I will replace Hack Squats with DB Lunges instead.

-Rob

MYKL
11-07-07, 12:30 pm
Just got back from doing chest. Had yet another terrific workout. This week I did flat bench first which I do once every four weeks. Flat DB Press was done the usual way but for incline I set the bench at a steeper incline (maybe 60 degrees) and I held the dumbells slightly canted (not quite neutral grip but around 45 degrees).
As I am sure you can tell, chest is my weak point (closely followed by shoulders). Eventually it will catch up with my other body parts...Tomorrow I will destroy my Back...

-Rob

Looks good to me brother. When you bring your legs and back up it will add strength to your shoulder and chest too.


Going into my third week on this stack so today started my higher number of sets week. Next week I will drop back down to a lower number of sets. Today I had an unbeleivable back session.
I was amazed by my energy levels throughout the entire workout. For deadlifts I don't use straps just some chalk on my hands and I generally use a belt for the last set. Next week I will pull 405 for the first time.... Shoulders tomorrow...
-Rob

The sups and a regular routine are starting to pay off huh? I raised my reps these last two weeks also for back and shoulders and have noticed an improvement.


My back was a bit sore today but not as bad as expected. Here was my routine today:
My shoulders were screaming at me to stop during the plate raises but after the plate raises I felt a euphoric. I am amazed by the energy levels in the gym on this stack.
I normally don't count upright rows as a primary shoulder exercise. So to me I did 16 exercises for shoulders. I think of it as more of a total shoulder/trap exercise. Any opinions on this?
I have gained about 2 pounds so far which is pretty good. I suppose I could eat not so clean and gain a bit more but I am fine with a pound every week or two. Tomorrow is a rest day and then Wednesday I will do arms.....
-Rob

Your shoulders are integral not only to appearing stronger but also being able to handle more weight on other lifts with authority. That euphoria is Uber addictive. And So is the power that comes with strong shoulders. I am focusing on mine as they are a weakness in my arsenal too.


My regular gym was closed once again so I had to go to the smaller gym today. I did Arms and had a great workout although I wanted to do some different exercises but I had to make do. It took me an hour and a half to complete these exercises today which is a bit longer than I am used too (usually an hour is my time limit) but I figure one day can't be that bad.
I also did some forearm exercises with a DB and some grip exercises as soon as I got home. The reason the weight looks odd for the cable stuff is because it was in kilograms which is the only thing in the gym in kilograms. I think I am walking a fine line between overtraining and just training hard but as I said, next week the sets will drop back down. Tomorrow I will do legs...I will replace Hack Squats with DB Lunges instead.
-Rob

If you can use the muscles withing three days you are eating/supplimented/rested enough to destroy them again. Overtraining will make you nervous, weak, and sick. Some will even lose thier appitite. If you can eat a lot, sleep a lot, and lift you are not over training.

This is a full week so far. It looks great brother.

Perhaps you should find a new GYM though...

^_^

rob_in_korea
11-07-07, 6:54 pm
Thanks for the input MYKL. I wish I could find another gym but these are my two gym choices on the US military base here in Seoul and they are free so I can't complain too much. There is another cheap one (I think $30 a month) on base but it's more for cardio. Outside the base there are plenty of gyms but the only decent one I have found would cost around $175 a month for me and my wife. The problem is if I go there after work it would take about 30 mins to get there and then an hour or more to get home plus they don't really have parking. Traffic is nuts in a city with 10-12 million people.

I am looking forward to legs....

-Rob

MYKL
11-07-07, 7:49 pm
It seems you are doing fine with what you have been given sir...

That is all any of us can do.

May your leg day bring you to the brink of nausia and into a euphoric stupor like none you've had before.

rob_in_korea
11-08-07, 9:31 am
Once again my regular gym will be closed Wednesday - Saturday next week but today I had an outstanding leg day:

Squat: 135x10, 155x8, 185x6, 225x2-drop set-135x12
DB Lunges(reps shown are per leg-of course) 35lbDB'sx10, 35x8, 40x6, 50x4-drop set-25x4
Nautilus Leg Extensions: 130x12, 160x10, 190x8, 220x5-drop set-180x5-drop set-140x8
Nautilus Prone Leg Curls: 100x12, 130x10, 160x8, 190x5-drop set-150x5-drop set-110x8
Nautilus Rotary Calf Machine: (first 4 sets were supersets with leg curls): 180x12, 190x12, 200x12, 210x10, 220x10, 250x8-drop set-210x8-drop set-170x8

Tomorrow I will do chest and I have some interesting things planned. I will do a pyramid for Incline Barbell Bench Press 12, 10, 8, 6, 8, 10, 12 because it's been a long time since I've done one and I think they are a good way to work the hell out of your chest.

-Rob

MYKL
11-08-07, 12:43 pm
It looks like you have a good set up for legs. You moved a lot of weight.

You do chest after legs huh? I found I use my legs a lot when I work any kind of press so I save them for last in the week. Then I can't walk right for a day or two.

Be strong soldier...

rob_in_korea
11-09-07, 8:42 am
Thanks. I used to be a soldier but now I am a defense contractor. By the way, I am orginally from Philadelphia-left in 1998 and have been back about 6 times. Anyway I had a great chest workout today:

Chest (20 sets+2 drop sets)
Incline Barbell Bench Press: 125x12, 135x10, 145x8, 155x6, 145x8, 135x10, 125x12
Flat DB Bench Press: 65lbDB'sx10, 70x8, 75x6, 85x4-drop set-45x10
Decline Barbell Bench Press: 135x12, 155x10, 165x7
Incline DB Flyes: 20lbDb'sx12, 25x12, 30x10-drop set-15x15
DB Pullover (done lying on the bench not across it): 60x12, 70x10, 75x9

Yet again I am amazed by the amount of energy, strength and focus I have. Today completed the first three week phase of the training. I finished the Stak2 today so for the next three weeks it will be the second can of Test. Next week I will do lower sets and no drop sets or supersets. Tomorrow is a scheduled rest day and Sunday may be one also due to circumstances beyond my control. The next workout up is back and I plan on deadlifting 405....

To recap the first three weeks: I have gone up by weight or reps in every exercise and remember I am not soley training for strength, if I was I wouldn't do more than 6 reps in most exercises. I would imagine if I was following a strength training program I would have seen even bigger gains which is hard to beleive.

Here are just some of my gains so far(random exercises):
Flat DB bench: up in reps
Incline Barbell Bench: up in reps
Incline Flye: +5lbs and up in reps
Seated DB Overhead Press: up in reps
One arm Lateral Raise: +15lbs and up in reps
Squat: previous best 225x1 now 225x2, up in reps
Cybex Hack Squat: +30lbs and up in reps
Deadlift: up in reps (I haven't gone past 375 yet but my next back workout I will do 405 so that will be +30lbs)
Close Grip Bench: +10lbs, up in reps
DB Curl: up in reps


I am sure my Bench Press one rep max is up also but I haven't tried to beat it yet and I may not until the end of the nine weeks. As I said my goal is getting bigger so I usually do Incline presses first but maybe next time I do Flat first I'll try it out.

Till next time....

-Rob

Lethal_Banana
11-09-07, 12:13 pm
Those gains are definitely impressive! Keep up the awesome work and keep taking names!

Cheers,
LB

MYKL
11-09-07, 12:43 pm
Beating so many PRs must have you stoked.

Looking forward to seeing you beat them into antiquity.

You work hard Neh? We are soldiers for our employers, we are soldiers for our families and we are soldiers for ourselves...

Stay Stronger

rob_in_korea
11-09-07, 11:54 pm
Thanks guys. I have six weeks left so I am sure I'll see some more crazy gains. I didn't realize that I would increase in every exercise so I am sure if I wasn't taking Animal Flex my bones would be killing me. I remember when I first took Stak around two years ago by the third week my joints started hurting. After that I took an MSM/Glucosamine supplement which worked ok. Then I started taking Flex a couple weeks prior to starting this stack and I can say it is working great. I think you need Flex with this stack because of the increases in weight and reps otherwise your joints will be hurting.

-Rob

rob_in_korea
11-12-07, 4:55 am
Today I did back and yes I deadlifted 405. So that's +30lbs over my one rep max in 3 weeks. I feel fucking outstanding right now.

Back (13 sets+4 Deadlifts+3 Back Extensions+ 3 Rear Delt)
Barbell Row (overhand grip) 135x14, 155x12, 175x10, 205x8
Single Arm Seated Low Cable Row: 100x12, 130x10, 170x8
Wide Grip Pullups(P) and Neutral Grip Chinups(C): 12(P), 12(C), 10(P), 10(C), 8(P), 8(C)
Deadlifts: 225x8, 275x5, 295x4, 405x1
Back Extensions (Hyperextensions) 12, 12, 10
Seated Bent Over Lateral Raise: 25lbDB'sx12, 30x10, 30x10

Another great workout. This week I will be doing higer reps and really focus on form. On the pullups I could do about eight on my own and then I used assistance to finish off the set (placed a bench behind me and used one of my legs to help out). Today was the first time I rowed 205 8 times, I think previously I managed 5 or 6 but my form wasn't great on the last two reps but today all eight were good. The 405 deadlift was great, it took me a little while (although it felt like forever to me) to lockout but I managed.

Next up is Shoulders.....

-Rob

rob_in_korea
11-13-07, 4:56 am
Today I had a great shoulder session. I decided to do laterals first just to switch things up a bit.

Shoulders (12 sets+3 upright rows+4 Shrugs)

Standing Lateral Raise: 20lbDB'sx14, 25x12, 25x12
Standing One Arm Lateral Raise: 40x8, 45x8
Front DB Raise: 20x12, 25x10, 25x10
Smith Machine Behind the Neck Press(weight not including bar which according to the machine is 10lbs): 50x14, 70x12, 80x9, 70x10
EZ Curl Bar Upright Rows: 80x12, 90x10, 90x10
DB Shrug: 70x12, 75x12, 85x10, 95x10

I usually do laterals first about every 4-6 weeks (same with chest, doing flys first). I also do behind the neck presses once a month or so. I like how it really puts the focus on the shoulders. As I said this week is about form and higher reps. I did those shrugs really slow, squeezing at the top.

Tomorrow is Arms.....

-Rob

Lethal_Banana
11-13-07, 1:41 pm
Nice consistent work there, dude! Oh, and gotta love the front and side raises!

Cheers,
LB

rob_in_korea
11-14-07, 5:54 am
Thanks LB. I just finished Arms.....

Biceps (8 sets)
DB Incline Curl: 20lbDB'sx15, 25x12, 35x10
DB Preacher Curl: 25x14, 30x12, 40x10
Standing Bent Over Concentration Curl: 20x12, 25x12

Forearms (3 sets)
Reverse EZ Curl: 50x12, 50x12, 60x12

Triceps (9 sets+3 sets of dips) (although today I had to use the tricep press machine)
Skull Crusher: 70x14, 70x12, 80x10
Rope Pulldowns: 95x15, 126x12, 136x12<--it was a KG cable--by the way for some reason it seems lighter than the one I usually use, maybe more assistance from the cable
Standing Overhead DB Extension: 65x12, 70x8, 60x12
Nautilus Triceps Press (not new version): 185x15, 215x15, 275x15<--I wanted to do dips but everything was being used so I did this instead. I had the seat lowered all the way but it still felt like I was going all the way.

I did the DB incline curls keeping my palms forward at the bottom to keep stress on the biceps. My energy levels were outstanding again today. Tomorrow is a rest day and Friday will be Legs.....

-Rob

rob_in_korea
11-16-07, 5:44 am
I just finished up legs and had another great day. I have been using the other gym this week so I had to do more machine work but at least I managed to get in squats.

Legs (12 sets+4 sets Calves)

Squat: 135x12, 155x10, 185x8, 205x4
Cybex Leg Press: 150x14, 190x10, 250x8, 310x5
Nautilus Leg Extension (Legs positioned as wide as possible): 140x12, 200x12
Nautilus Leg Curl(Legs positioned wide): 120x12, 160x12
Cybex Rotary Calf: 150x15, 170x12, 210x10, 230x10

Once again I really focused on form, nice and slow. Tomorrow is Chest although it may be a rest day due to a business meeting. I will be starting with Flys which is always fun.....

I will be purchasing Torrent tomorrow and I will get enough to last about two months. I guess three tubs since I work out five days a week. I noticed that I am not gaining much weight (I am stuck around 202-205lbs depending on when I weigh myself) but I am eating fairly clean. I am certain my bodyfat has gone down though (started at 12%), I would measure it but someone else has my calipers right now. According to my wife my back/shoulders are hard as rocks now.

Chest is next........

-Rob

rob_in_korea
11-17-07, 1:15 am
No business meetings today. I will go do chest in a bit, just ordered 3 tubs of Torrent. It will probably get here by next Friday so I will start taking that post work out. Also ordered my wife Cuts, which is funny because she is 5'4" (163cm) and weighs all of 110lbs (50kg) but she wants to lose a little weight so we figured why not try Cuts. I have never taken it but I have heard great things.

hallde
11-17-07, 1:28 am
i have never used any of the animal supplements and I'm wondering if doing this same stak is to much for a first time user. my current supplements are a multi, creatine, whey, aakg, bcaa's, and glutamine. A few years ago i used M1T but it is banned now and am looking for something that will yeild similiar results. diet and training are both good

thanks, d hall

rob_in_korea
11-17-07, 2:38 am
I think it depends on your age and how long you've been training. I didn't start taking Test boosters until I was 25. Prior to that it was just a multi, protein and creatine on and off. I would say if you are over 21 and have been working out for a while then go ahead and take it, you will experience amazing results.

rob_in_korea
11-17-07, 4:58 am
Just finished up another great chest session. In and out of the gym in 35 mins.

Chest (13 sets)
Flat DB Flye: 25lb DB'sx14, 30x12, 40x10
Incline DB Flye: 20x14, 20x12, 25x12
Incline DB Bench Press: 45x14, 50x12, 50x12, 55x7
Flat DB Bench Press: 65x8, 60x12, 60x10

I did the incline work set at a steeper angle (around 60 degrees). For the presses I held the DB's at an angle. Every set was done nice and slow, especially the flyes to really feel everything I was doing.

Tomorrow starts the fifth week into this cycle and Back is up next...I will be dropping the reps and doing 2-3 more sets per bodypart.

-Rob

rob_in_korea
11-18-07, 2:29 am
Just finished up back. I am still amazed at the amount of energy and strength I have during these workouts. You may notice that this week I only deadlifted 365 once which is 40lbs lighter than last week. Since last week I increased my one rep max to 405 I probably won't go back to that number for a few weeks, although you never know it all depends on how I feel.

Back (16 sets + 4 Deadlifts+ 3 Hyperextension + 4 Rear Delt)

Barbell Row (Underhand Grip) 135x12, 185x10, 205x8, 225x6
DB Row (when I brought it up I went very wide) 60x12, 65x10, 75x8, 95x6-drop set-60x6
Wide Grip Pullups(W), Neutral Grip Chins (N): 12(W), 12(N), 10(W), 10(N), 8(W), 8(N), 6(W) 6(N)
Deadlift: 225x8, 275x5, 295x4, 365x1
Hyperextension: 12, 12, 12(with 25lb plate on last set)
Seated Bent Over Lateral Raise: 25lbDB'sx12, 30x12, 35x10, 40x8

With the pullups/chinups I had a flat bench slightly behind me and if I couldn't do anymore I would put one of my leg backs to assist me. Generally I did this for the last two reps in the set. So another great day at the gym, tomorrow is a rest day....Next is shoulders....

-Rob

jonnydunz
11-19-07, 11:52 pm
I like to tell people like it is and man you are doing it big and I am glad to see that you are working hard. I know that its all good in the gym and that you will see amazing results with your consistency.Take care bro.Peace

rob_in_korea
11-20-07, 2:32 am
Thanks for the encouragement jonny. I have gained a little over 70 lbs since I graduated high school, I was damn skinny back then (of course I didn't start training/eating consistently until about three years ago).

By the way, I think I read one of your posts where you said you were originally from Philly. That is where I grew up but I don't make it back often enough though.

Anyway I am off to do some shoulders....

-Rob

rob_in_korea
11-20-07, 7:13 am
Just got back from doing shoulders. Yet again new personal bests....

Shoulders (14 sets+3 Upright Rows+6 Shrugs)

Standing Barbell Overhead Press 85x12, 105x10, 105x8, 115x5, 115x5-drop set-65x14
Standing Lateral Raise: 20lbDB'sx12, 20x12, 25x10
Standing One Arm Lateral Raise: 40x8, 45x6, 50x6
Seated DB Front Raise (Twisting the DB's at the top): 15lbDB'sx12, 20x10, 20x10
EZ Curl Bar Upright Row (Wide Grip): 80x12, 90x10, 100x8
Standing DB Shrug (Arms at side): 75lbDB'sx12, 85x10, 95x10
Standing DB Shrug (Arms in front): 110lbDB'sx12, 115x10, 115x10

I know I have said this a lot but this stack is truly fucking outstanding. I highly recommend this stack; everytime I go to the gym I hitting new bests......

Arms are tomorrow.............

-Rob

jonnydunz
11-20-07, 10:11 pm
Man you say you are from Philly as well, where did you grow up at. I was born and raised in East Falls and then I live around different parts of Philly, like in West Philly, Olney, Mt.Airy. I use to play alot of basketball as well. I don't know if I know you but that would be cool if I did. It's a small world that much I know. My real name is jonathan dunmeyer. Man I like the way that you keep record of everything and the way your workout plan is laid out. Way to keep shocking your muscles so they don't have a chance to get accustomed to the workout.

I did the same thing today with my bicep workout today, just to throw in some variations and I feel pretty good. I will be checking on your page to see how you are doing and keep doing it big over there and keep eating big so that you will get that mass.Peace bro.

rob_in_korea
11-20-07, 11:39 pm
I lived in Frankford for a while and then we moved to Lower Mayfair. My grandparents lived in Olney but about 15 years ago they moved to Fox Chase. My real name is Rob Taylor, we may have seen each other one time or another who knows. I will be posting pics some time soon.

I always try to keep the workouts new just to keep the muscles guessing. I will go and do Arms shortly.....

-Rob

rob_in_korea
11-21-07, 10:33 am
Arms...Great...Fun times....

Arms

Biceps

DB Curl: 35lbDB'sx12, 40x10, 50x6, 50x5-drop set-20x10
Hammer Strength Preacher Curl:(Narrow=N; Wide=W) 59x12(N), 59x12(W), 84x8(N), 84x8(W)
Standing Bent Over Concentration Curl: 25lbDB'sx10, 25x10

Forearms/Biceps
Hammer Curl: 35lbDB'sx8. 35x8
Reverse EZ Curl: 50x12, 60x10

Triceps

Skull Crusher: 70x12, 80x10, 80x8-superset-french curl 80x8, 80x6-superset- french curl 80x8
Straight Bar Pulldowns: 90x12, 100x10, 110x10, 140x8
Standing One Arm Overhead DB Extension: 20x12, 20x10, 25x6
Dips: 10(+40lb weight), 10(+40), 6(+40)-drop set-bodyweightx6

I also did forearm and grip work today. Fuckin outstanding. Tomorrow is Legs......

-Rob

jonnydunz
11-22-07, 12:26 am
Man the name sounds familiar as I knew alot of people in philly as well. I just moved down to Mississippi from Frankford. I was living off of Leiper and Oxford. I see that you had a very good arm workout and I am sure that you are seeing some great results. Looking good bro,take it easy man.Peace.

rob_in_korea
11-22-07, 7:41 am
The world's a small place. Oxford Ave. so many memories. When I was a kid I lived on Foulkrod street. When I went to high school I lived near Wissinoming Park.

My arms feel great. I couldn't make it to the gym today so tomorrow is Legs....

-Rob

jonnydunz
11-23-07, 3:10 am
yeah I lived off that intersection of foulkfod and leiper st. well man it's good to see that you got the arm work out in that you will be ready to go with your leg workout tomorrow. I have to hit my back and bis tomorrow. I am looking forward to some variations of my workout tomorrow. Have a great workout man and keep striving to be the best at what you do. peace.

rob_in_korea
11-23-07, 11:04 am
Well the world is truly a small place. I lived there until around 1990 and then I lived in Lower Mayfair from 1993 (the three years in between I bounced around a lot) till I left home in 1998.
I hope Mississippi is treating you well.

I did legs today. I had a fever this morning but I decided I felt good enough to go to the gym.
I started off with squats but I decided to vary my routine by doing front squats instead. It's been at least a year since I've done these but I will be adding them back into my workouts from now on.

Legs (13 sets + 5 Calves)

Squat: 135x12
Front Squat: 95x12, 105x10, 115x8
Cybex Hack Squat (weight not including sled): 90x10, 120x8, 180x6-drop set-90x8
Nautilus Prone Leg Curl (feet close together): 100x12, 130x10, 170x6
Nautilus Leg Extension (feet close together): 130x12, 170x10, 210x6
Calve Raises (with weight belt around waist on old school pullup/dip machine) 210x12-drop set-180x12-drop set-150x10-drop set-120x10-drop set-90x10

My calves felt wonderful after that big ass drop set. So I had another great day. Tomorrow will be Chest although I may make it an off day if I have another fever in the morning.

-Rob

dyskee
11-23-07, 7:22 pm
great progress man i can't wait to get beyond the 21 barrier so i could try this stack .

rob_in_korea
11-24-07, 7:19 am
Thanks dyskee. I just finished up chest and I had an incredible workout.

Chest (16 sets)

Incline DB Bench Press: 45lbDB'sx12, 50x10, 60x8, 70x6-drop set-45x8
Flat DB Bench Press: 65lbDB'sx12, 75x8, 80x8, 90x2
Steeper Incline DB Bench Press: 45lbDB'sx12, 45x12
Flat DB Flye: 25lbDb'sx12, 35x10, 45x8
Cable Crossover: 40x12, 60x10, 80x8-drop set-40x12

Once again new bests. That was the first time using 70's for Incline, the first time using 90's for Flat and the first time using 45's for flyes. Tomorrow is an off day and Monday will be Back. Monday will start the large amount of sets week...should be fun.

-Rob

Lethal_Banana
11-24-07, 8:27 am
Congrats on the new bests!

By the way, what are you doing in Korea if I may ask? Are you stationed there or are you doing something else? I'm guessing teaching English perhaps :P I'm very interested in most of the Asian countries and I speak Chinese & Japanese - thinking of picking up Korean, it's reasonably similar to Japanese pronunciation-wise. And the food is great hah!

Anyway, keep going strong and pound those sets next week!

Cheers,
LB

simpleguy
11-24-07, 8:56 am
looks like you're kickin it with the prs bro, the numbers are moving fast... great job

rob_in_korea
11-25-07, 12:59 am
Thanks guys. LB I am a US defense contractor over here. I was in the US Army and stationed over here from 99-01. In 2003 I got out of the Army in Texas, came back over here and became a contractor. If you already speak Chinese and Japanese then Korean should be quite easy to pick up.
Next year my wife and I may move to Europe and do defense contracting over there or we may go back to the US. I really want to start a gym although most people would say that I am crazy due to the amount of money I make now. Then again I don't really care what most people think so I may do this for a couple more years and open a gym just before I leave the contracting world.

I'll post some photos of me soon to make this thread more personal.

Back is tomorrow...

-Rob

Lethal_Banana
11-25-07, 10:48 am
Thanks for the explanation :) It's always interesting to know more about the other animals here, something else than just what numbers they push ;) If you ever make it to Europe, we've gotta train together :P Everything is so easy to reach over here, and cheap flights too.

Can't wait for those photos ;)

Cheers,
LB

rob_in_korea
11-25-07, 10:15 pm
Sure thing LB. Likewise, if you or anyone else on here ever come over to Korea let me know and we can get together to workout and/or show you around. I'll try and take some photos of my back session today (although I don't like taking pictures of myself in the gym, especially if there are more than a few people working out).

-Rob

rob_in_korea
11-26-07, 5:58 am
Holy fuckin' back day. It took a little longer than expected today, right around an hour and a half, but this is crazy sets week. I decided that this week that I won't be doing more than 10 reps on most exercises just to change it up a bit. Carlos, my training partner, took some photos of me but neither of us are professional photographers so don't expect some amazing shots or anything. I'll try to have them posted by tomorrow.

Back (18 sets+4 Deads+3 Stiff Legged Deads+5 Rear Delt)

Wide-Grip Pullups(P)/Chinups(C): 10(P), 10(C) 8(P), 8(C), 6(P)(with 30 lbs around my waist, done at a closer grip), 6(C)(w 30lbs around the waist)
Wide Grip Lat Pulldowns: 130x10, 150x8, 190x6-drop set-140x6
Old School T-Bar Row (Bar in the corner, weight not including bar): 90x10, 160x8, 180x6, 190x6
Cable High Pull Row (sit on a flat bench facing the stack, pull from high to low) 100x10
Wide Overhand Grip Barbell Row: 155x10, 175x8, 185x6, 205x6-drop set-135x8
Deadlift: 225x8, 275x5, 315x3, 385x1
Stiff Legged Deadlift: 45x12, 65x12, 85x12
Standing Cable Reverse Flye: 20x10, 20x10, 20x10, 30x8, 40x5

Another great workout. Today was the first time I did pullups and chinups with extra weight added and it wasn't nearly as bad as I thought it was going to be. Shoulders are up next...

-Rob

rob_in_korea
11-26-07, 6:03 pm
I forgot to mention that I received my three tubs of Torrent yesterday. I took it after my workout and the taste wasn't too bad. I think if I used ice water it would've tasted great.
The photos will be up either tonight or tomorrow morning.

-Rob

rob_in_korea
11-27-07, 5:59 am
Just finished up shoulders. Consistent gains and energy levels. This stack is great...but I probably mentioned that once or twice before...

Shoulders (17 sets+4 Upright Row+7 Shrugs)

Seated DB Overhead Press: 50lbDB'sx10, 55lbDB'sx8, 60lbDB'sx6, 65lbDB'sx5
Seated DB Neutral Grip Overhead Press: 40lbDb'sx10, 45x8, 50x8-drop set-30x15
Standing Lateral Raise: 20lbDB'sx10, 25x10, 25x8
Standing One Arm Lateral Raise: 35x8, 45x6, 50x6-drop set-25x6
Plate Raise: 45lbx10, 45x10, 45x8, 45x8-drop set-25x10
Cable Upright Row: 100x10, 120x8, 130x8, 160x5
Barbell Shrug: 185x10, 225x8, 235x8, 275x8
DB Shrug: 110lbDB'sx10, 110x8, 115x6

First time using 65lb DB's for overhead press, I struggled to get them up so my workout partner helped me with the first rep. First time doing 275lb shrugs. I haven't done cable upright row in about a year but that was the first time doing 160. Progress has been steady. My weight right now is between 203 and 205 so a little gain there. Thursday I will finish my second can of Test and Friday I will start M-Stak.

Tomorrow is Arms....Pics will be up soon....

-Rob

MYKL
11-27-07, 6:53 pm
Dispite the taste, how did the TORRENT work for you?

Your strength is apparent in those rediculous DB presses...

It would be cool to put a face with the name. I'll have to post some piccies soon too.

rob_in_korea
11-27-07, 11:38 pm
MYKL, actually it tasted good yesterday, maybe the water was a bit colder. I am looking forward to drinking it today. I think it may be to early to tell exactly how well the Torrent is working and I am taking a lot of other supplements. Although, my energy levels have increased after my workouts.
Prior to starting Torrent my after workout nutrition (I drink Nitro G during my workout) looked like this: some simple carbs (about 60-75grams) ,Whey Protein (35g)+Casein(10g)+Glutamine(5g) mixed with water. Then about an hour later I would eat a regular meal.
Now, I drink Torrent immediately after working out. Then about 30 mins later eat some regular food and have the same protein and water combination listed above.

After my workout today I should be able to get those photos up. I hope you post some pics too. I think it makes the thread feel more real if people have photos with them.

-Rob

rob_in_korea
11-28-07, 5:53 am
Just finished up an outstanding arm workout.

Arms (Biceps: 12 sets, Triceps: 17 sets, Forearms: 6 sets)

Biceps
Standing EZ Curl(Narrow Grip=(N), Wide Grip=(W): 70(N)x10, 70(W)x10, 80(N)x8, 80(W)x8, 90(N)x6, 90(W)x6
DB Preacher Curl: 30x10, 35x8, 45x6-drop set-25x10
Standing High Cable Curl: 50x10, 60x8, 70x6 (last rep of each set I held the squeeze as long as possible)

Forearms/Biceps
Hammer Curl-superset-Reverse EZ Curl: 30lbDB'sx10-superset-50x10, 30x8-superset-50x8, 35x6-superset-60x6

Triceps
Close Grip Bench Press 135x10, 165x8, 175x8, 185x6, 205x4-drop set-135x8
French Curl (not skull crusher - bar goes way above the top of your head, lying on a flat bench-for those that don't know): 80x10, 80x10, 90x8, 90x6
Reverse Grip Straight Bar Pushdown: 70x10, 90x8, 110x6, 130x4-drop set-80x10
Tricep Kickback: 25x10
Dips: 10(with 40lbs around the waist), 8(with 50lbs around the waist), 5(with 60lbs around the waist)-drop set- 8 (bodyweight)

I also did some other forearm and grip work today. Once again more bests today. I really will get around to putting up the pics soon but right now I gotta go eat....Tomorrow is a rest day and then Friday is Legs....

-Rob

rob_in_korea
11-28-07, 9:16 am
Here are the pics that I am sure you have all been anxiously waiting for..........or not.

These were all taken in the afternoon or evening, maybe later I will post some taken in the morning (less water/food). I will post some ones of me actually doing the exercises next week.

Back View at the gym just before doing shrugs
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1020802.jpg

Side View at home before I went to bed
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1020766.jpg

Back View at home before bed
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1020767.jpg

Side View at gym
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1020781.jpg

Front View at gym
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1020787.jpg

Me and my wife Sung Hee in Thailand July '07
http://i231.photobucket.com/albums/ee68/rob_in_korea/P1020179.jpg

-Rob

MYKL
11-28-07, 3:49 pm
Strong arm workout sir. Your pictures are very cool. I bet you stand out like a torch in the crouded areas.

You must be doing something right 'cause yer wife is a looker too...

^_^

rob_in_korea
11-28-07, 7:09 pm
Thanks. I'll tell my wife you send your regards. I am lucky to have her, we have been together almost five years and married for the last year and a half.

-Rob

jonnydunz
11-28-07, 9:18 pm
I have to say that you have a very complete workout program and one of the most descriptive I have seen. I usually go off memory and I like to do different variations of exercises as well. I am sure that the stack is working great for you and I see that your numbers keep going up, which is a strong indication that you are getting stronger and the growth is coming with it. Keep on with the awesome workouts and you will no doubt continue to see some great results.

So how is it working over there in Korea. When I was in the Army, I never got the chance to go to Korea. Heard that it was nice over there from my brothers who were in the Army as well and were stationed there for a year each. I know they got some great prices on clothes over there too. Well be safe my man and continue to rep the animal. All is well down here in Miss, and I will be looking forward to going to another gym over in Memphis,Tn which is only 15 mins from my house.Peace.

rob_in_korea
11-29-07, 6:53 pm
Thanks jonny. I generally won't do the same exact routine for more than two weeks in a row. Working in Korea is pretty good, I've been here totally for seven years (2.5 the first time, 4.5 this time). I must say it's better being here now that I am out of the Army. Some places clothes are cheaper but these days the dollar is not so strong so the prices are not nearly as good as they used to be.

I hope you have fun at the gym in Memphis.

-Rob

rob_in_korea
11-30-07, 5:06 am
Just finished up Legs. This was not the workout I had planned but I had to improvise based on time. I also started M-Stak today. I think I have to space it further away from Pump because tofay I took them 2 hours apart and my heart was racing by the time I got to the gym. No negative side effects it just felt like I drank 10 cups of coffee. Tomorrow I will take it three hours before Pump and if that doesn't work I will take the red pill out of the M-Stak.

Legs (14 sets+6 sets of Calves)

Squat: 135x10, 185x6, 185x6, 185x6, 205x4-drop set-135x8
The following exercises were done in 3 giant sets:
Cybex Leg Press: 190x10, 230x8, 270x6
Nautilus Leg Extension: 140x10, 180x8, 230x6
Nautilus Leg Curl: 110x10, 140x8, 170x6
Cybex Seated Calf: 170x10, 210x8, 250x6 -after last giant set- 270x6-drop set-230x8-drop set-190x10

It has been a while to do giant sets but it was fun. Chest is tomorrow.......

-Rob

Lethal_Banana
11-30-07, 7:59 am
Heh, I found that the best thing for me is to take M-Stak 45 mins prior to lifting, and then Pump 15 minutes later. Then 15 mins walk to gym, and 10 min warm up and I'm ready to hit the weights! Granted, I got the old M-Stak which probably doesn't have the same kind of stim in it as the new one, so that might be different

Cheers,
LB

jonnydunz
11-30-07, 11:50 pm
I just order the M-stak and I like what the write up had to say, but I like real world experiences. I order the Pak and some shock. I will see how these work together in the coming weeks and get back to you on this one. I want to add a few more things to the program, but I will be patient in this matter. Hey man continue to make those gains and hit those weights hard, because they are going to hit you back. Peace.

rob_in_korea
12-01-07, 9:45 am
LB, I took the old M-Stak two and a half years ago or so and it was fine but then again I didn't take it with Pump because it wasn't out yet. Today I took M-Stak almost five hours before Pump and it was okay. I think I will move it to three hours before Pump and it should be great.

Jonny I think you will be pleased with your purchase, that is a great combo.

I hit up Chest today. I decided to pyramid Flat Barbell Bench Press because three weeks ago I did the same with Incline Bench. I haven't done flat barbell bench in a while (just been doing DB's) so I had to rest-pause some of the sets especially going back up. It was fun.....

Chest (18 sets)

Flat Barbell Bench Press: 155x10, 175x8, 185x6, 195x4, 185x6, 175x8, 155x10
Incline DB Bench Press: 50x10, 60x8, 65x6-drop set-45x6
Steeper Incline DB Bench Press: 50x8, 50x8
Standing Low Cable Cross Over: 40x10, 50x8, 60x6-drop set-30x12
Cable Crossover: 50x10, 70x8, 80x6-drop set-40x20

Next week I return back to the regular number of sets and higher reps. Tomorrow is a rest day and back is up on Monday....

-Rob

jonnydunz
12-02-07, 11:33 pm
Man it looks like you had an awesome chest workout. I put in 12sets today on chest and also did 8sets on Bis. Had to get a really good workout in before coming to work. I can't wait to get my supps and put them to work with my nutrition. Looking forward to the next several weeks to see what I can accomplish. Keep hitting the iron bro and you will continue to get great results.

rob_in_korea
12-03-07, 5:38 am
Thanks jonny. Once your stuff arrives the results will come quicker than ever.

I just finished up Back and broke my previous best deadlift of 405. Today I pulled 415. I had no intentions of doing this but the sets felt good so I decided to go for it. Oddly enough I woke up this morning not feeling to great, slept a little less than five hours last night but when I got to the gym I was ready to go. I took the M-Stak three hours before I took Pump and it worked perfectly. On my rest days I woin't take the red pill in M-Stak.

This week is the less sets and higher rep week (except on deadlifts). I started the pullups and chinups with 30lbs hanging around my waist. When I do the pullups with extra weight I keep my hands slightly wider than shoulder width (due to bar limitations) but for the rest of them I go as wide as possible.

Back (13 sets+4 Deads+3 Hyperextensions+3 Rear Delt)

Pullups(P), Chinups(C): 8(P)(w 30lbs extra), 8(C)(w 30 lbs extra), 10(P), 10(C), 15(P)(with 50lbs of assistance), 15(C)(with 50lbs of assistance)
Underhand Grip Barbell Row: 155x12, 185x10, 205x8, 225x8
Seated Single Arm High Cable Row: 90x12, 110x10, 130x8
Deadlift: 225x10, 295x5, 315x3, 415x1
Hyperextension: 10, 8(w 25lb plate), 8(w 25lb plate)
Standing Cable Reverse Flye: 20x15, 30x12, 30x10

The 415 deadlift was not too difficult until the bar was around knee level and then above that it became fairly difficult but I kept going until lockout. I also really liked the High Cable Row, for those that don't know: take a bench and position yourself facing the weight stack so when you pull, the cable is around 45 degrees.

Shoulders are tomorrow....

-Rob

jonnydunz
12-03-07, 8:31 am
Congrats on breaking your PR and I know that you will continue to increase in size and strenth. Great back workout and to throw another variation into your back workout.Position the bar on the cable machine all the way to the top and pull from there,take a few steps back to get your full range of motion. You can make several adjustments while standing as you can move the cable down a notch or two for another variation. Continue to do big things and I am motivated to get my workout in today.Post results later on tonight.Peace bro

dyskee
12-03-07, 7:56 pm
great progress my man the numbers seem impressive all the way :D

Elite
12-03-07, 8:05 pm
LB, I took the old M-Stak two and a half years ago or so and it was fine but then again I didn't take it with Pump because it wasn't out yet. Today I took M-Stak almost five hours before Pump and it was okay. I think I will move it to three hours before Pump and it should be great.



Hey R.I.K, nice log.

Dont worry bout M-STAKS contribution to your workouts, just get it down and eat big on it and the results will be big. Too many people on here work it with their training (i blame Universal for putting the red pill in), when it works best with the food you give it to work with. Had big mass gains on the new M-STAK, and found it helped with recovery.

Hope you enjoy.

rob_in_korea
12-04-07, 5:43 am
Thanks for the replies everybody. I just finished up shoulders. Decided to do some machine presses today because I haven't done them in ages. I had no idea what to start with that is why I did 20 on the first set. Also did some cable work and hit new bests, especially on shrugs.

Shoulders (13 sets+2 Upright Row+5 Shrugs)

Nautilus Overhead Press: 90x20, 130x12, 160x10
Nautilus Overhead Press (Neutral Grip): 130x12, 160x14<--should've done more weight...
Lateral Raise: 15lbDB'sx15, 20x12, 20x10
Cable Lateral Raise: 20x8, 30x8
Cable Forward Raise (using straight bar): 30x15, 40x12, 40x10
Barbell Upright Row: 85x10, 95x10
Behind the Back Barbell Shrug: 135x15, 135x12
Barbell Shrug: 185x15, 225x12, 315x8

It was an amazing workout. I really like Torrent, tastes great too...My energy levels have been crazy these days after working out. I don't know if thats because of M-Stak or Torrent or both.

Tomorrow is Arms....

-Rob

Lethal_Banana
12-04-07, 10:35 am
Thanks for the replies everybody. I just finished up shoulders. Decided to do some machine presses today because I haven't done them in ages. I had no idea what to start with that is why I did 20 on the first set. Also did some cable work and hit new bests, especially on shrugs.

Shoulders (13 sets+2 Upright Row+5 Shrugs)

Nautilus Overhead Press: 90x20, 130x12, 160x10
Nautilus Overhead Press (Neutral Grip): 130x12, 160x14<--should've done more weight...
Lateral Raise: 15lbDB'sx15, 20x12, 20x10
Cable Lateral Raise: 20x8, 30x8
Cable Forward Raise (using straight bar): 30x15, 40x12, 40x10
Barbell Upright Row: 85x10, 95x10
Behind the Back Barbell Shrug: 135x15, 135x12
Barbell Shrug: 185x15, 225x12, 315x8

It was an amazing workout. I really like Torrent, tastes great too...My energy levels have been crazy these days after working out. I don't know if thats because of M-Stak or Torrent or both.

Tomorrow is Arms....

-Rob

Looking good hitting that shit up man!

I get more and more tempted to try out Torrent...

Cheers,
LB

jonnydunz
12-04-07, 2:26 pm
Thanks for the replies everybody. I just finished up shoulders. Decided to do some machine presses today because I haven't done them in ages. I had no idea what to start with that is why I did 20 on the first set. Also did some cable work and hit new bests, especially on shrugs.

Shoulders (13 sets+2 Upright Row+5 Shrugs)

Nautilus Overhead Press: 90x20, 130x12, 160x10
Nautilus Overhead Press (Neutral Grip): 130x12, 160x14<--should've done more weight...
Lateral Raise: 15lbDB'sx15, 20x12, 20x10
Cable Lateral Raise: 20x8, 30x8
Cable Forward Raise (using straight bar): 30x15, 40x12, 40x10
Barbell Upright Row: 85x10, 95x10
Behind the Back Barbell Shrug: 135x15, 135x12
Barbell Shrug: 185x15, 225x12, 315x8

It was an amazing workout. I really like Torrent, tastes great too...My energy levels have been crazy these days after working out. I don't know if thats because of M-Stak or Torrent or both.

Tomorrow is Arms....

-Rob
Bro you are doing the damn thing big time. I know that you are about to explode with some new growth. I can wait until I get my shipment. I am looking for that mail man now. Had a great shoulder/tricep workout today. You are keeping me motivated brother.

rob_in_korea
12-04-07, 6:40 pm
LB, I really do like Torrent. I recommend trying it out for two months and seeing if it works for you. Jonny, thanks for the comments, once you start hitting your stack new growth will come fast.

By the way, I don't really plan out my workouts in advance. I mean of course I know which body part I am going to do and how I will go about the workout (incline first then flat etc...) but I usually don't pick out specific exercises until I am in the gym.

I forgot to mention this yesterday but I feel almost euphoric during and after my workouts these days. It is quite interesting. My previous best on barbell shrugs was the previous weeks 275x8. Yesterday I did 315x8 but when I was doing it I felt incredibly focused and before I even touched the bar I knew I could do 8 reps. Good shit....

-Rob

MYKL
12-04-07, 7:19 pm
Killer Delt set Rob.

Hope the energy keeps reaching new levels and boosting you past any plateus.

caprok
12-04-07, 8:42 pm
I just want to say thanks to you for all your support and coaching.
It was a challenge to just get back to the gym and now I really look forward to getting in there and hitting the weights. I also look forward to what exercies and number of sets that we will challenge our muscles with.

For thiose of you that are follwing Robs thread. My name is Carlos and I work out with Rob.
I must say that it is an awesome workout each time.

Have an unbelievable day all and thanks again Rob. C ya at the Gym later.

rob_in_korea
12-05-07, 12:23 am
Carlos is in fact my workout partner. I was wondering when he was going to post on here. He really does go all out on every set we do. I've had some workout partners before but for a year I just trained by myself. It's good having someone to work out with, they can push you if you need it. Thanks for the compliments.

-Rob

rob_in_korea
12-05-07, 5:17 am
Had a great time doing Arms today. Once again new bests...

Arms (Bi's: 8 sets, Tri's: 9 sets, Forearms: 3 sets, Dips: 3 Sets)

Biceps
Incline DB Curl: 25lbDB'sx15, 30x12, 40x9
Spider Curls(done kneeling on an incline bench; W=Wide Grip, N=Narrow Grip): 40x14(N), 40x14(W), 60x14(N), 60x14(W)<--should've done more weight...
21's: 1 set with 60lb EZ Curl Bar

Forearms/Biceps
Reverse EZ Curl: 50x12, 60x10, 70x8

Triceps
Skullcrusher: 70x15, 70x12, 80x10
Rope Pulldown: 100x15, 110x12, 130x10<--last couple reps I kept my hands together
Standing Overhead Rope Extension: 70x12, 80x10, 100x8

Dips: 8 (with 50lbs hanging from waist), 6 (with 60lbs hanging), 5 (with 70lbs hanging)-drop set-8 (just bodyweight)

I haven't done spider curls for about six months but I will be bring them back. I really felt a great pump from them. Tomorrow is a rest day and Friday will be Legs....

-Rob

jonnydunz
12-05-07, 1:19 pm
Had a great time doing Arms today. Once again new bests...

Arms (Bi's: 8 sets, Tri's: 9 sets, Forearms: 3 sets, Dips: 3 Sets)

Biceps
Incline DB Curl: 25lbDB'sx15, 30x12, 40x9
Spider Curls(done kneeling on an incline bench; W=Wide Grip, N=Narrow Grip): 40x14(N), 40x14(W), 60x14(N), 60x14(W)<--should've done more weight...
21's: 1 set with 60lb EZ Curl Bar

Forearms/Biceps
Reverse EZ Curl: 50x12, 60x10, 70x8

Triceps
Skullcrusher: 70x15, 70x12, 80x10
Rope Pulldown: 100x15, 110x12, 130x10<--last couple reps I kept my hands together
Standing Overhead Rope Extension: 70x12, 80x10, 100x8

Dips: 8 (with 50lbs hanging from waist), 6 (with 60lbs hanging), 5 (with 70lbs hanging)-drop set-8 (just bodyweight)

I haven't done spider curls for about six months but I will be bring them back. I really felt a great pump from them. Tomorrow is a rest day and Friday will be Legs....

-RobEvery day man I get more and more impressed with your workouts. You are definetly bringing your best to the gym everyday. Having that focus and that extra push in the gym helps everytime. I am still waiting to get my supps,hopefully will be here soon. Got legs to do today, so I am looking forward to that workout.Take it easy.

widdlewade44
12-05-07, 1:32 pm
Looking good Rob, so you're liking the Test stak huh? Good luck on your Journey. Peace.

Kevin
widdlewade44

rob_in_korea
12-05-07, 6:52 pm
Thanks again jonny. Thanks for stopping by Kevin. I am amazed at how well this stack has worked so far. Every lift I have done so far is up by a minimum of 12% with some lifts being 40% higher than previous bests. The funny thing is I am not following a strength only training program, I am trying to get bigger (and of course gain some strength along the way). I would imagine if I did only 5 reps per set or something along those lines the strength gains would be even more impressive.
The only thing I haven't attempted to beat is my one rep max for bench which I may or may not try. I know I could go and use a one rep max calculator which would give me a ballpark idea of where I would be at but I believe that a huge factor in lifting is the mental part of it. So unless I actually do the lift I will not change my one rep max.

-Rob

simpleguy
12-06-07, 1:49 pm
you could try it bro, powerlifters say it's very important to get a lot of rest the day/night before, and also a lot of food, particularly carbs to make sure your glycogen stores are fully loaded

jonnydunz
12-07-07, 2:56 am
Man just keep doing the damn thing in the gym. Remember that everything with lifting starts and end with the mind. See yourself doing bigger weight and you will get it. I believe that you can do whatever you want with those weights my man. Make it happen and trust me when I tell you to visualize that lift and see yourself pushing or pulling it. It will happen just like the way that you saw it. Awesome work again with you man and I am finding so much motivation today, that I can not wait to work my back tomorrow along with tri's. Way to represent the Animal.Peace.

rob_in_korea
12-07-07, 5:10 am
Thanks guys. I know I can beat my previous one rep max on bench. I have broken my deadlift and squat one rep max. I have already broken my max flat DB and incline DB bench press so I am happy. The reason I am not going to beat my flat barbell bench best before the end of this stack is simply because I won't be doing flat barbell first in the rotation for a while.

I did Legs today. Had a great time:

Cybex Hack Squat (weight not including sled): 90x15, 110x12, 140x10, 200x8
Squat: 135x12, 155x10, 175x8, 185x6
Nautilus Prone Leg Curl: 130x12, 160x10
Nautilus Leg Extension: 150x12, 210x10
Calf Raise (done on Old School Pullup/Dip machine with weight belt attached) 130x15, 140x12, 160x12, 180x10, 230x10

Once again new bests today. As always the Hack Squat I go all the way to the bottom and with Squats ass to the ground. Tomorrow is Chest.....

-Rob

MYKL
12-07-07, 2:38 pm
Congo Ratz on the PRs Rob!

Chest after burning out your wheels like that.

I can't bench much without my legs being a part of the team.

You are a strong ANIMAL though.

Kick some Microfibers bro...

^_^

jonnydunz
12-08-07, 1:14 am
Man loving the leg workout and I am glad to see that you are getting some great lifts as well as raising your PR on a consistent basis. Keep up the great work Rob.

rob_in_korea
12-08-07, 4:43 am
Thanks guys. I just finished up chest and had an incredible workout.

Chest (13 sets)

Incline DB Bench Press: 50lbDb'sx15, 55x12, 60x10, 65x8
Flat DB Bench Press: 65x12, 75x10, 85x8
Incline DB Flye: 30x12, 35x10, 40x8
Flat DB Flye: 35x12, 45x10, 30x20

Tomorrow will be Back. I will bump up the sets starting tomorrow and next week I will be doing such exciting exercises as: the clean and press and jumping squats.....yes I really did just type jumping squats. It will be a blast...

-Rob

jonnydunz
12-08-07, 10:02 pm
Way to change things up and keep your body guessing what you are going to do next. You continue to always impress me man and I am driven by your hard work. Helps to keep my focused and to know that I can push myself alittle harder everytime that I go to the gym.

rob_in_korea
12-09-07, 7:08 am
Thanks for the compliments jonny. I am sure your wokouts are impressive.

I just finished up back and broke my deadlift record again. Once again this wasn't planned but the deads were feeling good. I did 425 today. My wife took a photo with her cell phone so I will post it tomorrow.

Back (15 sets+4 Deads+ 3 Hyperextension+ 4 Rear Delt)

DB Row: 70x12, 80x10, 90x8, 100x8
Overhand Grip Barbell Row: 155x12, 185x10, 205x8, 225x6-drop set-135x10
Wide Grip Pullups(P)/Chinups(C): 12(P), 12(C), 10(P), 10(C), 8(P), 8(C), 8(P)
Deadlift: 225x8, 295x5, 335x3, 425x1
Hyperextension: 12, 10 (with 25lb plate), 8(with 25lb plate)
Seated Bent Over Lateral Raise: 25lbDB'sx12, 25x10, 30x8, 30x8

The 425 deadlift took forever to lock out but I finally got it. For the last couple reps of pullups and some of the chinups I put one foot on a flat bench for assistance. Tomorrow is a rest day and Tuesday will be shoulders.....

-Rob

jonnydunz
12-09-07, 10:00 pm
I can say that my workout are going pretty good as I am finally back in a regular gym. I can also say that as I ease my way back into this thing that I am doing pretty good with my lifts and numbers so far. It's been only 3 days back in the gym and I can say that it's going pretty good. I am feeling the effects of it all and I am looking forward to my leg day tomorrow. When you get the chance rob, check out my thread called Got to keep it going and I list some of my recent workouts. If you have any suggestions man, I would appreciate it. Keep on doing great things over there and keep reppin the Animal.

rob_in_korea
12-11-07, 7:23 am
I just finished up a great shoulder day. Like I said I did Clean and Presses today. They felt good but since I haven't done them in a year I didn't know what weight to start with. I didn't do upright rows today because the clean part of the exercise is similiar to an upright row.

Shoulders (15 sets+6 Shrugs)

Barbell Clean and Press: 75x6, 95x6, 105x6, 105x6, 115x6, 135x2-drop set-95x4
Standing Lateral Raise: 20lbDb'sx12, 20x12, 20x12
Standing One Arm Lateral Raise: 50x8, 50x8, 55x6
Seated DB Front Raise (twisting the DB's in at the top): 15x12, 15x12, 15x12
DB Shrugs (DB's held at sides): 80lbDB'sx12, 90x10, 100x8
DB Shrugs (DB's held in front): 120lbDB'sx12, 120x10, 120x8

It was a really great workout. I think once every 4-6 weeks I will do the clean and press. Tomorrow will be Arms....

-Rob

simpleguy
12-11-07, 11:29 am
I just finished up a great shoulder day. Like I said I did Clean and Presses today. They felt good but since I haven't done them in a year I didn't know what weight to start with. I didn't do upright rows today because the clean part of the exercise is similiar to an upright row.
Shoulders (15 sets+6 Shrugs)
Barbell Clean and Press: 75x6, 95x6, 105x6, 105x6, 115x6, 135x2-drop set-95x4
Standing Lateral Raise: 20lbDb'sx12, 20x12, 20x12
Standing One Arm Lateral Raise: 50x8, 50x8, 55x6
Seated DB Front Raise (twisting the DB's in at the top): 15x12, 15x12, 15x12
DB Shrugs (DB's held at sides): 80lbDB'sx12, 90x10, 100x8
DB Shrugs (DB's held in front): 120lbDB'sx12, 120x10, 120x8
It was a really great workout. I think once every 4-6 weeks I will do the clean and press. Tomorrow will be Arms....
-Rob


nice workout bro; how did you enjoy the clean and press ? not easy stuff

rob_in_korea
12-11-07, 6:43 pm
Thanks simpleguy. I had a great time doing the Clean and Press. It kicked up the heart rate quite a bit.

MYKL
12-11-07, 7:13 pm
Clean and press. Hits the fast twitch fibers right? Very cool.

I am going to add more fast twitch style to my routine whilst I'm on this cut. My strength is stagnating a bit but my endurance is great.

Your front selts must have been pumped when you were done!

Keep upping the ante Rob!

Lethal_Banana
12-11-07, 7:25 pm
Damn, that's an intense shoulder session bro! Much respect!

Keep up the great work!

Cheers,
LB

rob_in_korea
12-12-07, 6:03 am
Thanks guys. I just finished up an awesome Arm workout.

Arms (Bi's:10 sets, Tri's:11 sets, Forearms:4sets, Dips:3 sets)

Biceps
Standing DB Curl: 30x12, 40x10, 45x8, 55x4-drop set-30x6
Hammer Strength Preacher Curl(Wide Grip=W, Narrow=N): 74x10(W), 74x10(N), 84x8(W), 84x8(N)
Standing Bent Over Concentration Curl: 20x12, 25x12
Forearms/Biceps
Hammer Curl: 35x10, 40x8
Reverse EZ Curl: 60x12, 60x10
Triceps
Decline Close Grip Bench: 105x25, 155x14, 185x10, 205x8, 225x3-drop set-135x15
Standing DB Overhead Extension: 60x10, 65x8, 65x8
Standing Cable Straight Bar Tricep Extension: 80x12, 110x10, 150x8
Dips: 10 (with 50lbs around the waist), 5(with 60lbs around the waist), 4(with 70lbs around the waist)-drop set-8 (bodyweight)

I didn't get a chance to do wrist curls and grip work today due to time constraints. Today was the first time I did Decline Close Grip Bench and I liked it. Tomorrow I have to use the smaller gym for Legs since the regular gym will be closed. I hope I am able to get the jumping squats in. It will be great...

-Rob

kyderz
12-12-07, 6:04 am
Looking good, rob.

Keep at it bro.

jonnydunz
12-13-07, 12:29 am
Great session once again Rob. Way to be consistent and remaining focused on your goals. I know you will be getting some great results with the way that you are working out. I stay motivated by all of the Animals on here and your thread helps to really push myself to the next level.

rob_in_korea
12-13-07, 8:31 am
Thanks kyderz and jonny. I had a great Leg day and I only got four hours of sleep last night...It's been awhile since I have done jumping squats but they were fun. You have to be very careful doing them...

Legs (16 sets+4 sets of calves)
Jumping Squats: 65x10, 85x8, 95x6, 105x6, 115x6, 135x6
Cybex Leg Press: 230x12, 250x10, 270x8, 330x2-drop set-230x6
Nautilus Leg Extension: 155x12, 185x10, 260x8
Cybex Prone Leg Curl: 90x12, 110x10, 150x8
Cybex Seated Calf: 210x12, 230x12, 250x10, 270x8

I like the Cybex machines for Legs but the gym I usually go to doesn't have them but my regular gym has the Hack Squat so it's a trade off I guess. Tomorrow is a rest day and Saturday will be Chest. I will be finishing this stack next Thursday so next week I will have to combine exercises (Back/Triceps, Chest/Biceps.....).

Here are the photos I promised. Remember they were taken with a cell phone and she took it just before I locked it out. It was hard to see the 10's on the end so we took a pic of the bar. Also, I wear a belt once I go above 345lbs or so.

425lb Deadlift
http://i231.photobucket.com/albums/ee68/rob_in_korea/gym.jpg

Pic of Plates
http://i231.photobucket.com/albums/ee68/rob_in_korea/weight2.jpg

-Rob

jonnydunz
12-14-07, 3:05 am
Way to keep lifting heavier and heavier. That size will be on that body in no time flat. You are looking like you have put on some weight as well. Keep on striving to be the best that you can be and I will be pushing hard for you as well. Peace

rob_in_korea
12-15-07, 9:57 am
Thanks once again jonny. I had a great Chest workout today

Chest (15 sets)

Incline Barbell Bench Press: 105x12, 135x10, 155x8, 185x2-drop set-135x6
Flat DB Bench: 65x12, 70x10, 80x8
Steep Incline DB Bench: 45x12, 55x10
Standing Low Cable Crossover: 30x12, 40x10, 40x8
Cable Crossover: 40x20, 60x12, 80x10

When I do the low cable cross over I come up to my upper chest area as opposed to stopping at the lower chest. I will run out of M-Stak on Thursday so the final week of this I will be doing:
Sunday-Back and Triceps
Monday-Shoulders
Tuesday-Off
Wednesday-Legs
Thursday-Chest, Biceps and Forearms

Thursday will conclude the Test explosion stack. I will take about one week off after finishing up this stack. Normally I take about 5-7 days off for every 8-10 weeks of exercise just to allow my body to recover. This time I have worked out for the past 13 weeks so taking one week off will be good.

-Rob

simpleguy
12-15-07, 10:48 am
good workout rob... go on and take a week off, it helps a lot; make sure you finish this stack on a high note

rob_in_korea
12-16-07, 8:43 am
Thanks simpleguy...I just finished up Back and Triceps. I did the deadlifts and hyperextensions after the Tricep workout which was a little harder but still fun. The first set of pullups I did slightly wider than shoulder width and the rest of the pullups were as wide as I could go.

Back (17 sets)
Pullups(P) and Chinups(C): 10(P)(with 30lbs added), 8(C)(with 30lbs added), 8(P), 8(C), 6(P) with 30lbs added), 6(C)(with 30lbs added)
Lat Pulldown (using wide neutral grip): 120x15, 150x10, 180x6-drop set-140x8
Nautilus Compund Row(using neutral grip handles):130x14, 150x10, 170x8, 200x6-drop set-160x6-drop set-120x6
Overhand Grip Barbell Row: 135x10, 155x8, 185x6, 205x4

Triceps (10 sets)
Skull Crushers superset with French Curls: 70x10-superset-70x10, 70x10-superset-70x10, 80x6-superset-80x6
Rope Pulldown: 100x8, 100x8, 120x6-drop set-80x8
Single Arm DB Overhead Extension: 20x10

Deadlift (4 sets) and Hyperextension (3 sets)
Deadlift: 225x8, 295x5, 335x3, 375x1
Hyperextension: 10, 10 (with 25lb plate), 8(with 25lb plate)

It was a fairly intense session. I used the supersets for Triceps due to time. This week I didn't finish off Triceps with dips but thats ok because I always do dips, I think one week without doing them isn't going to hurt. I also didn't do rear delts today so I will do them tomorrow with shoulders.

Shoulders are next....

-Rob

jonnydunz
12-17-07, 3:30 am
Man you are getting stronger and stronger with every workout. You have been doing awesome brotha and I am glad to see that you are finishing on a high note. You are going to see some amazing results really soon man. Especially with the stack that you just finished. Hoping to get my stack on tues of this week, so that I can get started. Had some issues with this other supp. company who did not have what I ordered in stock and did not even fucking tell me, until I sent them an email to see what was up. Well I ordered from BB.com and I know that they are reputable. I love to read your post man as it always inspire me to push that heavy ass weight. Represent and Respect The Animal.Peace Bro

rob_in_korea
12-17-07, 6:20 am
Thanks jonny for great feedback. Just finished up an amazing shoulder workout. It took a little longer than planned but oh well shit happens.

Shoulders (16 sets+3 Upright Row+6 shrugs+5 Rear Delt)

Seated DB Overhead Press: 45x10, 55x8, 65x4-drop set-35x10
Arnold Press: 35x10, 40x8, 45x6-drop set-25x10
Standing DB Lateral Raise: 25x10, 25x10, 30x8
One Arm DB Lateral Raise: 45x8, 55x6, 55x6
Standing DB Front Raise: 25x10, 25x8, 25x8, 35x5
EZ Curl Bar Upright Row: 90x10, 90x8, 110x6
Barbell Shrug: 225x10, 275x8, 315x6
Nautilus Plate Loaded Shrug (handles are wider neutral grip; start postion just above knees, facing away from machine; weight not including bar): 290x10, 400x8, 540x6
Seated DB Bent Over Lateral Raise: 25x10, 30x8, 35x8, 35x6, 40x6

It was another intense session. More personal bests once again. I am trying to destroy every muscle before my week long break. My energy levels are still incredible and somehow I am hungrier than ever before. Tomorrow is a rest day and Wednesday will be Legs......

-Rob

MYKL
12-17-07, 3:20 pm
Awesome srtength Bro.

Your Back and Delts are pure energy.

The PRs prove that you have a ton of growing still available to accomplish and it looks as though its all coming ASAP...

Inspirational Brother.

^_^

jonnydunz
12-17-07, 9:34 pm
Thanks jonny for great feedback. Just finished up an amazing shoulder workout. It took a little longer than planned but oh well shit happens.

Shoulders (16 sets+3 Upright Row+6 shrugs+5 Rear Delt)

Seated DB Overhead Press: 45x10, 55x8, 65x4-drop set-35x10
Arnold Press: 35x10, 40x8, 45x6-drop set-25x10
Standing DB Lateral Raise: 25x10, 25x10, 30x8
One Arm DB Lateral Raise: 45x8, 55x6, 55x6
Standing DB Front Raise: 25x10, 25x8, 25x8, 35x5
EZ Curl Bar Upright Row: 90x10, 90x8, 110x6
Barbell Shrug: 225x10, 275x8, 315x6
Nautilus Plate Loaded Shrug (handles are wider neutral grip; start postion just above knees, facing away from machine; weight not including bar): 290x10, 400x8, 540x6
Seated DB Bent Over Lateral Raise: 25x10, 30x8, 35x8, 35x6, 40x6

It was another intense session. More personal bests once again. I am trying to destroy every muscle before my week long break. My energy levels are still incredible and somehow I am hungrier than ever before. Tomorrow is a rest day and Wednesday will be Legs......

-Rob
Man you earn my respect because you are so focused and the workout that you do are outstanding.

jonnydunz
12-18-07, 11:48 pm
Man I forgot to tell you what I had ordered so far. Got to get some more things this week to add to what I am taking. I ordered the Pak,Pump,Stak,Sterol Complex. Will be getting some Cuts and Zero G as I need to focus on getting my ass shredded. I am at a very good size bulk wise and I need to dial it in and take this weight down and bodyfat. I have to get my bodyfat measured again. I just had my weight done a few days ago and I was at 285lbs. I still don't look like it to me, but everyone says that I am big as hell. More than likely because of my height of 6'7". Still want to make it to the Arnold this coming year and I want to represent well.

rob_in_korea
12-19-07, 5:28 am
It sounds to me like your a big dude jonny. I am sure the supps will help you acheive your goals faster than ever before.

I did Legs today and I hit new bests once again. I seem to have some sort of Chest cold (it's not that bad) that started last night and under normal circumstances I would not have gone to the gym today but I figured since I am at the end of this stack I had to go. I should mention that I rarely get sick but if I do it usually only lasts a day or two and it's gone. I didn't do a crazy amount of sets today and for Squats and Hack Squats I increased the rest period between sets.

Legs (19 sets)

Plate Loaded Hack Squat (weight notincluding sled): 90x10, 140x6, 180x6, 230x5
Squat: 135x6, 185x5, 205x4, 225x3
Nautilus Leg Extension: 230x6-drop set-190x6-drop set-140x10
Nautilus Prone Leg Curl: 180x6-drop set-140x6-drop set-90x10
Nautilus Seated Calf: 230x8-drop set-200x8-drop set-170x8-drop set-150x10-drop set-130x10

The drop sets were fun, I thought my calfs were going to explode. Tomorrow will be the last day of this stack. I will be doing Chest and Biceps and tomorrow I will try to post final results of everything. Hopefully I will feel a bit better tomorrow, I have increased my Vitamin C intake and also drank a couple of cups of green tea and honey.

-Rob

Lethal_Banana
12-19-07, 6:37 am
Man, you're looking real strong! Only one more day to go! You can do it, chest cold or not! BRING ON THE PAIN!

Cheers,
LB

jonnydunz
12-19-07, 9:39 pm
It sounds to me like your a big dude jonny. I am sure the supps will help you acheive your goals faster than ever before.

I did Legs today and I hit new bests once again. I seem to have some sort of Chest cold (it's not that bad) that started last night and under normal circumstances I would not have gone to the gym today but I figured since I am at the end of this stack I had to go. I should mention that I rarely get sick but if I do it usually only lasts a day or two and it's gone. I didn't do a crazy amount of sets today and for Squats and Hack Squats I increased the rest period between sets.

Legs (19 sets)

Plate Loaded Hack Squat (weight notincluding sled): 90x10, 140x6, 180x6, 230x5
Squat: 135x6, 185x5, 205x4, 225x3
Nautilus Leg Extension: 230x6-drop set-190x6-drop set-140x10
Nautilus Prone Leg Curl: 180x6-drop set-140x6-drop set-90x10
Nautilus Seated Calf: 230x8-drop set-200x8-drop set-170x8-drop set-150x10-drop set-130x10

The drop sets were fun, I thought my calfs were going to explode. Tomorrow will be the last day of this stack. I will be doing Chest and Biceps and tomorrow I will try to post final results of everything. Hopefully I will feel a bit better tomorrow, I have increased my Vitamin C intake and also drank a couple of cups of green tea and honey.

-Rob
Strong work as usual Rob. Way to keep up the intensity and the work load. I know that you have to be seeing some serious growth happening.

rob_in_korea
12-20-07, 5:43 am
Thanks everyone. Well I guess I got rid of that cold. I woke up this morning a bit congested but by the afternoon I felt great. Today was the final day of this 9 week stack and I had an incredible workout.

Chest (17 sets) Biceps and Forearms (13 sets)

Incline DB Bench Press: 55x10, 60x8, 65x8, 70x6, 75x5-drop set-50x8
Flat DB Bench Press: 70x10, 75x6, 80x6, 90x4-drop set-55x8
Steeper Incline DB Bench Press: 55x10, 55x8
DB Incline Fly: 30x10, 35x8, 35x10
DB Pullover (done laying regular on the bench): 60x10, 70x8, 80x6

Biceps and Forearms
Standing DB Curl superset(ss) with Preacher Curl (W=Wide Grip;N=Narrow Grip): 40x10-ss-59x10(W), 40x8-ss-59x8(N), 40x6-ss-59x6(W)
21's: 1 set with 60lb EZ Curl BAr
Hammer Curl-superset-Reverse EZ Curl: 30x10-ss-60x6, 30x8-ss-60x6, 30x6-ss-60x6

I finished it off woth some wrist curls and grip work. The reason for the supersets with biceps and forearms was time. Once again new bests on Incline DB bench with weight and Flat DB bench with reps. I will post the final results of everything either tonight or tomorrow morning.

-Rob

jonnydunz
12-20-07, 5:59 am
Thanks everyone. Well I guess I got rid of that cold. I woke up this morning a bit congested but by the afternoon I felt great. Today was the final day of this 9 week stack and I had an incredible workout.

Chest (17 sets) Biceps and Forearms (13 sets)

Incline DB Bench Press: 55x10, 60x8, 65x8, 70x6, 75x5-drop set-50x8
Flat DB Bench Press: 70x10, 75x6, 80x6, 90x4-drop set-55x8
Steeper Incline DB Bench Press: 55x10, 55x8
DB Incline Fly: 30x10, 35x8, 35x10
DB Pullover (done laying regular on the bench): 60x10, 70x8, 80x6

Biceps and Forearms
Standing DB Curl superset(ss) with Preacher Curl (W=Wide Grip;N=Narrow Grip): 40x10-ss-59x10(W), 40x8-ss-59x8(N), 40x6-ss-59x6(W)
21's: 1 set with 60lb EZ Curl BAr
Hammer Curl-superset-Reverse EZ Curl: 30x10-ss-60x6, 30x8-ss-60x6, 30x6-ss-60x6

I finished it off woth some wrist curls and grip work. The reason for the supersets with biceps and forearms was time. Once again new bests on Incline DB bench with weight and Flat DB bench with reps. I will post the final results of everything either tonight or tomorrow morning.

-Rob

Good to see that you are feeling better. Another strong day in the gym. I am looking forward to my workout later on today. Man you are also setting a standard on here for The Animals Baby. Keep up the consistency and the outstanding workouts.

rob_in_korea
12-20-07, 8:59 am
This has been the most amazing stack I have ever been on. I took Stak2 before and it was great, I took the old M-Stak a few years ago and that was great. I have also tried other companies(I won't name names) supplements but they were not so great and some of them outright sucked. This stack blew them all away.

Before
Bodyweight: 200lbs
Bodyfat: 12%

After
Bodyweight: 207lbs
Bodyfat: 11%

So I gained seven pounds and lost a percent or more (I say that because I didn't get a chance to take a few days worth of measurements) of bodyfat. I ate very clean this past nine weeks, I guess if I cheated more I could have gained a couple of more pounds. I am pleased with this result.

My strength and endurance levels were also way up. For example, prior to starting this stack I could barely do 2 pullups with an extra 30lbs added but the last back session I did 10 solid reps with 30lbs added. I also never did sets of 20 or 25 but my endurance levels were off the charts....

Previous One Rep Max:
Bench: 225
Deadlift: 375
Squat:225

Now:
Bench:225- didn't actually attempt a new best but I know I can beat it.
Deadlift:425
Squat 225x3 - did this the other day with a cold-I am sure this will go up as well.

Some other exercises previous bests (this is not all of them, just some I am thinking of off the top of my head):

Incline DB Bench Press: 65x4 now 75x5
Flat DB Bench Press: 85x2 now 90x4
Seated DB Overhead Press: 55x5 now 65x4
Barbell Shrugs: 245x8 now 315x8
Plate Loaded Hack Squat: 120x6 now 230x5
Standing DB Curl: 45x5 now 55x4
Cable Crossover: 60x8 now 80x10
Hammer Curl: 30x8 now 40x8
Nautilus Leg Extension: 180x8 now 230x6
Standing DB One Arm Lateral Raise: 40x6 now 55x6
Dips: 6 with 50lbs around the waist now 4 or 5 with 70lbs around the waist
And the list goes on and on.

I am amazed with these results. Like I said before if I was following a strength training program (for example keeping the reps under 6) I am sure I would have seen even bigger PR's (if that is even possible to imagine).

I find these numbers hard to believe but I gained a little over 2 inches on my Chest, almost 3/4 inch on my Arms (not flexed) and I lost a little over half an inch on my waist. I am not exactly sure what my thigh and shoulder measurements were before this but they have also grown as well. Muscle hardness and fullness increased also.

I highly recommend this stack...I will be taking about a week break and I guess I'll just keep posting my workouts in this thread.

-Rob

Lethal_Banana
12-20-07, 1:16 pm
Woah, those are some amazing results bro! I am glad you were satisfied with the stack! Man, I'm still in awe!

Cheers,
LB

rob_in_korea
12-21-07, 12:04 am
Thanks guys. I forgot to mention what made the Flat DB bench increase more impressive was the fact that I did it after Incline DB bench. My previous best on Flat DB was made when I started Chest day with it not after doing Incline DB. . My previous best on Flat DB Bench after doing Incline DB Bench was 80x4 but yesterday I did 90x4.

So this makes it difficult to put a number on the amount of strength actually gained for many of the exercises but I gave it my best shot. I did some more number comparisons and I figured out that my average gain in strength was an astonishing 25% (I threw out the highest and lowest gain percentages to get the average if I didn't then the average would be 30%)

As I said I guess I should just keep posting my workouts in this thread. My regular supplement schedule is: Pak, Pump, Nitro G, Torrent and Flex. I also take additional Vitamin C, Acidiphilous, Ginkgo Biloba and occasionally ZMA. I don't think I will be doing another full 9 week stack like this for about a year simply because I don't think I need to do it twice a year at 27 years old. In a few months I may do another 3 weeks on M-Stak or Stak2.

My normal routine is 5 days a week (3 days on, 1 day off, 2 days on, 1 day off) for about 8-12 weeks and then a 5-7 day break. By the way, it is very hard for me to take a break but I know it works well for me. So next week when I start I will do a light week to get my body back into it and then the following week I will choose one bodypart and do a higher number of sets and/or drop sets, super sets etc...For example Back will be the first bodypart I do this to and I will do maybe 17 sets (not including deadlifts and hyperextensions) but the rest of that weeks bodyparts will be a regular number of sets. The following week I will do the same for shoulders, then arms etc......The last week before I take a break I will do a high number of sets on every body part.<----I hope this is all making sense.

-Rob

rob_in_korea
12-23-07, 9:19 pm
That cold is trying to make a come back but I think I'll be fine. I really can't stop thinking about the gym, it's fairly hard for me to take a week off. Thursday or Friday will be my next workout and I'll start off with Back.

Happy Holidays.

-Rob

jonnydunz
12-24-07, 7:26 am
Merry Christmas to you and your family man. I hope that you are feeling better and will be back in the gym doing your thing as usual. Be safe and keep on pushing and pulling that heavy ass weight.

rob_in_korea
12-25-07, 7:57 pm
Thanks jonny. I hope you and your family had a great Christmas. I still feel a bit under the weather but I do plan on working out tomorrow. Evidently my workout partner has/had Pneumonia, hopefully he is feeling better now.

-Rob

simpleguy
12-26-07, 4:58 am
hey bro, are you gonna start a new log now that your test explosion stack is over? if so, give us the link and I'll drop by

rob_in_korea
12-26-07, 7:49 pm
I was thinking about that. Should I just keep posting my workouts here or should I start a new log? I was just going to post my workouts here but maybe the thread title should be changed. Anyway, I finally started coughing up some interesting looking shit so I will start working out tomorrow with Back.

-Rob

simpleguy
12-27-07, 2:37 am
I was thinking about that. Should I just keep posting my workouts here or should I start a new log? I was just going to post my workouts here but maybe the thread title should be changed. Anyway, I finally started coughing up some interesting looking shit so I will start working out tomorrow with Back.
-Rob

yeah, pm one of the henchmen or watchmen, they can change the name of the thread

rob_in_korea
12-28-07, 2:54 am
Ok simpleguy thanks for the heads up. I went to the gym today although I seem to still have some shit stuck in my lungs but fuck it I still had a great day. I decided to do Rack Pulls today instead of deadlifts since I am still not 100%. This was the first time doing them and I may do add them to my workout every third week or so.

Back (12 sets+4 Rack Pulls+3 Hyperextensions+3 Rear Delt)
Wide Grip Pullups(P) and Chinups(C): 10(P)(with an extra 30lbs), 10(C)(with an extra 30lbs), 9(P), 9(C), 8(P)(with 50lbs assistance), 8(C)(with 50lbs assistance)
Single Arm Low Cable Row(done sitting on the floor): 120x12, 130x10, 150x8
Overhand Grip Barbell Row: 135x12, 155x12, 185x8
Rack Pulls(starting just below knee): 225x8, 315x5, 375x3, 455x1
Hyperextensions: 10, 10, 8
Reverse Cable Fly: 20x12, 20x10, 30x8<--I had to do this single arm because the other pin disappeared...

It was a really great workout..I will change the name of the thread as soon as I can think of something to call it...Tomorrow is shoulders....

-Rob

rob_in_korea
12-29-07, 4:27 am
I just finished up shoulders and I hit a PR on barbell shrugs. I am really focusing on reps and strict form this week but the shrugs were going well. By the way, I still am coughing up some bullshit....

Shoulders (11 sets+2 Upright Rows+4 Shrugs)

Standing DB Lateral Raise: 20x12, 25x10, 25x10, 25x8
One Arm DB Lateral Raise: 45x10
Seated DB Overhead Press: 45x12, 50x10, 50x10
Seated DB Front Raise (twisting in at the top): 15x12, 20x10, 20x10
EZ Curl Bar Upright Row: 90x10, 90x8
Barbell Shrug: 225x12, 255x10, 315x8, 335x6

I must say I haven't seen a decrease in strength at all from the Test Explosion Stack. My energy levels may be a bit lower towards the end of the workout but that could also be caused by not feeling 100% yet. Tomorrow may be a rest day or I will do Arms.....

-Rob

rob_in_korea
12-30-07, 4:09 am
Today turned in to a rest day and tomorrow will be Arms. Last night my wife and I met with a Korean bodybuilder friend of mine(he was a Mr. Korea a couple years ago, his name is Yun Chang), his wife and a professional fighter for dinner. Yun Chang just got back from spending 5 months in the US at Gold's in Venice. Anyway he is 37 years old, about 68 inches tall and weighs in at almost 240 during the off season. He plans on getting bigger and competing in a heavier weight class. He will be stepping on stage in early 2009 at close to 240 pounds.

Anyway the reason I am telling you all of this is we had a conversation about my quest to get bigger and also about working out. One workout I will change up is my shoulder routine so I will be adding more pressing sets to it. I think I am on the right path with my food intake but I may add more cheat meals to it. I have worked out with him in the past and I may do some workouts in the future with him as well, of course I will post some photos the next time we get together.

-Rob

rob_in_korea
12-30-07, 10:57 pm
Unfortunately I won't be able to make it to the gym today or tomorrow due to plans with my wife. I promise I will have a great Arm workout on Wednesday. I forgot to mention I'll be adding more rear delt sets to shoulder or back day as well.

-Rob

jonnydunz
01-01-08, 1:14 am
Hey man you have had a great year in training and I know that you will have a greater year in the 08. I look forward to your post on weds and I know that you will continue to set PR's everytime you hit the gym from now on. I am glad to see that you are doing so well with all of your workouts. Enjoy your family man and Have a Happy New Year.Peace

rob_in_korea
01-02-08, 5:21 am
Thanks jonny. I will change the name of the thread soon. Had a great Arm workout today....

Arms (Biceps-7 Sets, Forearms-3 Sets, Triceps-8 sets+3 Dips)

Biceps
Standing DB Curl: 30x15, 40x10, 45x8
Lying Face Down on Incline Bench EZ Curl(W=Wide Grip, N=Narrow Grip): 50x12(W), 50x12(N), 60x10(W), 60x10(N)

Forearms/Biceps
Reverse EZ Curl: 60x12, 60x10, 60x10

Triceps
Close Grip Bench Press: 135x12, 155x10, 185x6
Rope Pulldown: 100x12, 110x10, 130x10
Kneeling Overhead Rope Extension(from low cable): 70x12, 80x10
Dips: 10(with 40lbs added), 8(with 50lbs added), 6(with 60lbs added)-drop set-5

I also did some forearm work today. My left elbow has been hurting for the last couple of days which is why I didn't go too heavy on the close grip bench. I did wear an elbow brace during the close grip sets and I may wear it during my next chest workout, we'll see what happens. Tomorrow is Legs.....

-Rob

Lethal_Banana
01-02-08, 7:03 pm
Looking great so far, Rob! Awesome! Way to enter '08 ;)

Cheers,
LB

rob_in_korea
01-02-08, 11:19 pm
Thanks LB. The thread title should be changed soon. I PM'd one of the henchman about it. I was wondering today why everyone I know is sick and I mean everyone. It has been warmer over here recently (well until a few days ago when it became bitterly cold) so I was thinking that had something to do with it. Well sure enough there was a Yellow Dust advisory for last Saturday.

You can read about Yellow Dust here:
http://en.wikipedia.org/wiki/Asian_Dust <--I know it's wiki but they have good info on it.

Here is a news story from Saturday:
http://english.yonhapnews.co.kr/national/2007/12/29/56/0302000000AEN20071229001200320F.HTML

So I guess this year's yellow dust season is going to be great.

Getting ready to go do Legs soon....

-Rob

rob_in_korea
01-03-08, 4:57 am
Had a great Leg workout today.

Legs (15 sets)
Squat: 135x12, 155x10, 185x8, 205x4
Hack Squat (weight not including sled): 90x10, 140x8, 160x8
Nautilus Prone Leg Curl: 130x12, 160x10
Nautilus Leg Extension: 150x12, 200x10
Standing Calf Raise (done on old Nautilus Machine with weight belt attachment): 130x12, 150x12, 170x10, 200x10

The squats felt really good today, slow and controlled reps. I hope everyone is doing well...Tomorrow is Chest...

-Rob

simpleguy
01-03-08, 8:11 am
Had a great Leg workout today.

Legs (15 sets)
Squat: 135x12, 155x10, 185x8, 205x4
Hack Squat (weight not including sled): 90x10, 140x8, 160x8
Nautilus Prone Leg Curl: 130x12, 160x10
Nautilus Leg Extension: 150x12, 200x10
Standing Calf Raise (done on old Nautilus Machine with weight belt attachment): 130x12, 150x12, 170x10, 200x10

The squats felt really good today, slow and controlled reps. I hope everyone is doing well...Tomorrow is Chest...

-Rob


great workout there bro

Lethal_Banana
01-03-08, 10:30 am
Awesome leg workout bro! Oh, and the thread title seems to have changed now ;)

Cheers,
LB

rob_in_korea
01-04-08, 4:19 am
Thanks guys. I have to also thank hjayss for changing the thread title. Today I had an awesome chest workout. I decided it was a good time to do flyes first...

Chest (12 sets)
Incline DB Flye: 25x12, 30x10, 35x8
Flat DB Flye: 35x12, 40x10, 45x8
Incline DB Bench Press: 40x12, 50x10, 60x8
Flat DB Bench Press: 60x12, 70x10, 70x10

Doing flyes first is always fun. Tomorrow is a rest day and Sunday will be Back. I will be doing a higher number of sets for Back next week....

-Rob

hjayss
01-04-08, 5:23 am
I see the title change and you are right into your routine...Good log bro...love the chest session...

jonnydunz
01-05-08, 2:21 am
Thanks guys. I have to also thank hjayss for changing the thread title. Today I had an awesome chest workout. I decided it was a good time to do flyes first...

Chest (12 sets)
Incline DB Flye: 25x12, 30x10, 35x8
Flat DB Flye: 35x12, 40x10, 45x8
Incline DB Bench Press: 40x12, 50x10, 60x8
Flat DB Bench Press: 60x12, 70x10, 70x10

Doing flyes first is always fun. Tomorrow is a rest day and Sunday will be Back. I will be doing a higher number of sets for Back next week....

-Rob

I am proud of your name change as it signifies that you are making the kind of gains that keeps you focused. your goal is to get bigger and it's no better way to do that than to give you something to strive for in the gym. keep getting after it man and you will continue to see some great results.

rob_in_korea
01-05-08, 3:22 am
Thanks hjayss and jonny. I am your what you may call a hardgainer so I thought the title was appropriate. When I joined the Army in 1998 I was 6 feet tall and weighed a scrawny 132lbs. When I got out of the Army in 2003 I was still a very thin 165lbs. I now weigh between 205-208 depending on when I weigh myself. But I have to eat like a horse to gain weight and keep it on, I can lose weight very easy. My new weight goal is 220lbs but when I get there that number may go up again. Tomorrow will be Back....

-Rob

hjayss
01-05-08, 3:43 am
Thanks hjayss and jonny. I am your what you may call a hardgainer so I thought the title was appropriate. When I joined the Army in 1998 I was 6 feet tall and weighed a scrawny 132lbs. When I got out of the Army in 2003 I was still a very thin 165lbs. I now weigh between 205-208 depending on when I weigh myself. But I have to eat like a horse to gain weight and keep it on, I can lose weight very easy. My new weight goal is 220lbs but when I get there that number may go up again. Tomorrow will be Back....

-Rob
Wow that is some solid gains...

rob_in_korea
01-06-08, 6:30 am
Thanks hjayss. The summer of 2003 is when I decided I needed to get bigger. Of course everyone always told me "thats just your build, you will always be tall and lanky". I gained almost 15lbs (I was around 180) by the following summer but right around that time I tore a ligament in my ankle so that sidelined me for a little over a month. I lost about five pounds during this time. I started back up at the end of 2004 around 175. In April of 2005 that is when I decided I needed to get to 190 (I was back up to around 180). That's my story....

Anyway I had a great Back workout today...

Back (17 sets+4 Deads+3 Hyperextension)

Overhand Grip Barbell Row: 135x12, 165x10, 185x8, 225x6-drop set-135x10
DB Row: 85x10, 90x8, 95x6, 110x5
Pullups(P)/Chinups(C): 10(P), 10(C), 8(P), 8(C), 8(P), 8(C)
Single Arm High Cable Row(done sitting on a flat bench pulling at a 45 degree angle): 80x12, 100x10, 130x8<---These were actually done at the end of the workout
Deadlift: 225x8, 295x5, 335x5, 405x1
Hyperextension: 10, 8(with 25lb plate), 8(with 25lb plate)

For the last couple reps during the last 2 sets of Pullups I used some assistance by putting one leg on a flat bench behind me. That was the first time rowing with a 110lb DB. The deadlifts felt great also (first time doing 335 five times). Tomorrow is Shoulders....

-Rob

rob_in_korea
01-07-08, 5:20 am
I had an outstanding shoulder workout today. I will be doing fairly intense shoulder sessions for the next few weeks (at least). I need to get bigger shoulders....

Shoulders (12 sets+3 Upright Row+5 Shrug+ 5 Rear Delt)

Standing Barbell Overhead Press: 95x12, 105x10, 105x8, 115x6, 125x4<--last set was done as a push press
Standing DB Lateral Raise: 20x12, 25x10, 25x10
Standing Single Arm DB Lateral Raise: 60x6
Seated DB Front Raise (twisting inwards at top): 20x12, 25x10, 25x8
DB Upright Row: 45x12, 45x10, 50x8
DB Shrug: 80x12, 90x10, 90x10, 100x8, 115x6
Seated DB Bent Over Lateral Raise: 25x12, 30x10, 30x10, 35x8
Cable Reverse Flye: 30x10

On a side note my wife and I are seriously considering opening a gym in the US within the next two years. We haven't exactly decided where we are going to do this yet but Tampa or Austin are possibilities (although we love NYC). I wonder if Animal Pak would want to start a line of gyms? Something to think about....

Tomorrow is Arms...

-Rob

Littlefry
01-08-08, 12:33 am
solid workout rob, good luck with the opening a gym venture. once iam done my university and get my fitness & personal training certs with my 4 year degree i also plan on opening my own gym down here in canada

rob_in_korea
01-08-08, 5:35 am
Thanks Littlefry. Most people would say I am crazy for wanting to open a gym based on my current job. But I think it's a great idea.
I did Arms today. I had to change up my tricep routine due to pain in my left elbow.

Arms(Biceps: 8 sets, Forearms: 4 sets, Triceps: 9 sets, Dips: 3 sets)

Biceps
Standing EZ Curl (N=Narrow Grip, W=Wide Grip): 70x12(N), 70x12(W), 90x8(N), 90x8(W)
Single Arm High Cable Curl: 40x12, 50x10, 70x8
Cable 21's: 1 set with 80
Forearms/Biceps
Hammer Curl: 35x12, 40x8
Reverse EZ Curl: 70x10, 70x8
Triceps
Close Reverse Grip Bench Press: 95x15, 135x12, 155x8, 155x8<--first time doing reverse grip but my elbow didn't hurt
DB Kickback: 20x12, 25x12, 35x10
Rope Pulldown: 90x12, 100x12
Dips: 10(with 40lbs added weight), 8(with 50lbs added), 6(with 60lbs added)-drop set-6

It was a really great workout. Tomorrow is a rest day and Thursday will be Legs...

-Rob

rob_in_korea
01-10-08, 9:43 am
Had a great day doing Legs. I decided to do Leg extensions and Leg Curls before squats today.

Legs (18 sets)

Nautilus Leg Extension: 150x12, 180x10, 210x8
Nautilus Prone Leg Curl: 130x12, 160x10, 190x8
Squat: 135x12, 185x8, 205x6, 225x2
Hack Squat (weight not including sled): 90x12, 140x10, 180x6
Standing Single Leg Calf Raise holding 65lb DB: 10, 8, 8, 8, 8

I found out they opened three World Gyms in Seoul recently so I talked to them about prices. Due to the value of the dollar it would cost around $180 a month for a membership and the heaviest DB the gym has is 55lbs. I will be sticking with the free gym on the military base.

Tomorrow is Chest...

-Rob

rob_in_korea
01-11-08, 4:38 am
Just finished up a solid Chest workout...

Chest (14 sets)

Incline Barbell Bench Press: 135x12, 145x10, 155x8, 105x15
Flat DB Bench Press: 65x10, 70x8, 80x6, 85x4
Steeper Incline DB Flye: 20x15, 25x12, 30x10
Cable Crossover: 50x12, 70x10, 90x6

I've been feeling really great at the gym. I will say this again: Torrent is an awesome PWO drink. Tomorrow is a rest day and Sunday will be Back....

-Rob

rob_in_korea
01-13-08, 7:26 am
I had an awesome Back workout today.

Back (14 sets+4 Deads+3 Hyperextension)

Old school T-Bar Row: 3 platesx12, 3 plates+25lb platex10, 4 platesx8, 4 plates+25lb platex6
Overhand Grip Barbell Row: 135x15, 155x12, 185x10, 205x8
Wide Grip Pullup(P)/Chinup(C): 12(P), 12(C), 10(P), 10(C), 8(P), 8(C)
Deadlift: 225x8, 295x5, 335x3, 375x2
Hyperextension: 12, 10(with 25lb plate), 10(with 25lb plate)

Tomorrow will be an intense shoulder day but it will be fun. I will be getting my elbow checked out sometime soon but I beleive it's tendonitis. I have no idea what caused it though because it started during my week off. After the 22nd (when my coworker returns from vacation) I will go to an acupuncture place if it is still bothering me.

-Rob

simpleguy
01-13-08, 8:37 am
I had an awesome Back workout today.

Back (14 sets+4 Deads+3 Hyperextension)

Old school T-Bar Row: 3 platesx12, 3 plates+25lb platex10, 4 platesx8, 4 plates+25lb platex6
Overhand Grip Barbell Row: 135x15, 155x12, 185x10, 205x8
Wide Grip Pullup(P)/Chinup(C): 12(P), 12(C), 10(P), 10(C), 8(P), 8(C)
Deadlift: 225x8, 295x5, 335x3, 375x2
Hyperextension: 12, 10(with 25lb plate), 10(with 25lb plate)

Tomorrow will be an intense shoulder day but it will be fun. I will be getting my elbow checked out sometime soon but I beleive it's tendonitis. I have no idea what caused it though because it started during my week off. After the 22nd (when my coworker returns from vacation) I will go to an acupuncture place if it is still bothering me.

-Rob

solid workout Rob... 375 on deads is truly great

rob_in_korea
01-14-08, 5:26 am
Thanks simpleguy, I love doing deadlifts. Had a great shoulder day today. I was going to do more rear delt exercises but the gym was packed - which is not suprising considering we are only two weeks into the new year.

Shoulders (14 sets+4 Upright Row+7 Shrugs+5 Rear delt)

Seated DB Overhead Press: 50x12, 55x10, 55x8, 60x6-drop set-45x8
Seated Neutral Grip DB Overhead Press: 45x10, 45x10, 50x8
Standing DB Lateral Raise: 20x12, 20x12, 20x12, 30x8-drop set-15x10
Plate Raise: 45x12, 45x10, 45x10
EZ Curl Bar Upright Row: 90x10, 90x10, 100x8, 100x6
Barbell Shrug: 225x12, 275x10, 315x8, 355x5
Nautilus Plate Loaded Shrug (facing away from machine, start position slightly above knees, weight not including bar): 290x12, 400x8, 540x5
Seated DB Bent Over Lateral Raise: 25x12, 25x12, 30x10, 35x8, 35x8

It was a fun workout and my shoulders felt great during it. Tomorrow will be Arms.

-Rob

rob_in_korea
01-15-08, 7:17 am
Today I had an outstanding Arm workout....I had to change my Tricep workout quite a bit due to my elbow, basically it's hurting on regular grip skull crushers, any sort of overhead tricep movement and a bit on regualr closegrip bench. I also used two treadmills today to do dips, they are positioned fairly close together so I could really focus on the Triceps.....

Arms (Bi's:8 sets, Forearms:4 sets, Tri's: 8 sets+Dips: 3 sets)

Bi's
Standing DB Curl: 30x12, 40x10, 50x8
Cybex EZ Curl(W=Wide grip, N=Narrow Grip): 74x10(W), 74x10(N), 84x8(W), 84x8(N)
Standing Bent Over DB Concentration Curl: 25x10

Forearms/Bi's
DB Hammer Curl: 30x12, 30x10, 30x10
Reverse Grip EZ Curl: 60x10

Tri's
Rope Pulldown: 90x12, 100x10, 120x8
Reverse Grip Straight Bar Tricep Extension: 80x12, 90x10, 100x8
Rope Kickback: 20x12, 20x12
Dips: 10(with 25lb plate), 8(with 35lb Plate), 6(with 45lb plate)-drop set-8

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

-Rob

jonnydunz
01-15-08, 9:30 pm
Today I had an outstanding Arm workout....I had to change my Tricep workout quite a bit due to my elbow, basically it's hurting on regular grip skull crushers, any sort of overhead tricep movement and a bit on regualr closegrip bench. I also used two treadmills today to do dips, they are positioned fairly close together so I could really focus on the Triceps.....

Arms (Bi's:8 sets, Forearms:4 sets, Tri's: 8 sets+Dips: 3 sets)

Bi's
Standing DB Curl: 30x12, 40x10, 50x8
Cybex EZ Curl(W=Wide grip, N=Narrow Grip): 74x10(W), 74x10(N), 84x8(W), 84x8(N)
Standing Bent Over DB Concentration Curl: 25x10

Forearms/Bi's
DB Hammer Curl: 30x12, 30x10, 30x10
Reverse Grip EZ Curl: 60x10

Tri's
Rope Pulldown: 90x12, 100x10, 120x8
Reverse Grip Straight Bar Tricep Extension: 80x12, 90x10, 100x8
Rope Kickback: 20x12, 20x12
Dips: 10(with 25lb plate), 8(with 35lb Plate), 6(with 45lb plate)-drop set-8

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

-Rob

good to see that you are still getting in those outstanding workouts. i know that you got to see some great gains. i have been away for about a week taking a much need break for my body to rest and get those joints a chance to recover as well. i will be back at it tomorrow and loving every minute of it. keep up the great work man.peace

rob_in_korea
01-17-08, 5:21 am
Thanks jonny. I did Legs today but unfortunately last night I didn't get much sleep because my wife and I were helping a friend sort out some problems. I still managed to get in a decent session though.

Legs (18 sets)

Front Squat: 115x10, 115x10, 135x8, 135x6
Hack Squat(weight not including sled): 90x12, 140x10, 180x6
Nautilus Leg Extension: 150x12, 180x10, 230x8
Nautilus Prone Leg Curl: 120x12, 150x10, 180x8
Nautilus Seated Calf: 230x10-drop set-200x10-drop set-170x10-drop set-140x10-drop set-110x10

Front Squats were fun...during Hack Squats I wanted to puke but that's ok. The big drop set for Calves felt great, it gave a really good pump. Tomorrow will be Chest....

-Rob

rob_in_korea
01-18-08, 8:40 am
Had a great Chest workout today. My elbow really was bothering me during the workout so I will start icing it down and taking Ibuprofen now and again. Someday I will get to a doctor and have it checked out.

Chest (14 sets)
Flat DB Bench: 65x12, 75x10, 85x8, 90x5
Incline DB Bench: 50x12, 55x10, 60x8, 65x8
Flat DB Flye: 30x12, 40x10, 45x8
Steeper Incline DB Flye: 25x12, 30x12, 20x25

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

-Rob

simpleguy
01-18-08, 12:59 pm
nice workout bro... I got the same problem with my left elbow, bothers me in every pressing exercise... I know it sucks

rob_in_korea
01-18-08, 11:41 pm
Thanks simpleguy. It's my left elbow also and I've been trying to work around the pain. I am convinced it's Tricep Tendonitis so hopefully the ice and ibuprofen will help. If it is still sore I may not do Arms next week and my presses will be done on machines.

-Rob

rob_in_korea
01-20-08, 10:12 am
Had an outstanding Back workout today.

Back (14 sets+4 Deads+3 Hyperextension)

Wide Grip Pullup (P)/Chinup (C) (all sets were done with a 25lb plate hanging; last few reps of each set I used assistance by placing one of my feet on a bench): 12(P), 12(C), 10(P), 10(C), 8(P), 8(C), 6(P), 6(C)
Hammer Strength Iso Lateral Low Row: 98x12, 148x10, 238x6
Overhand Grip Barbell Row: 155x12, 185x10, 205x6
Deadlift: 225x10, 295x5, 335x3, 405x1
Hyperextension: 12(with 25lb plate), 10(with 25lb Plate), 8(with 35lb Plate)

I almost sustained an injury on the last set of deads. I guess my hand position was slightly off and the plates on the left side of the bar weren't fully secured so they shifted as just before lockout. It felt like my left bicep started to lift off the bone (if that makes any sense). I am fine though and I won't make that mistake again. Tomorrow is Chest......

rob_in_korea
01-21-08, 4:52 am
I just finished up a great Shoulder day.

Shoulders (12 sets+3 Upright Row+6 Shrugs+5 Rear Delt)

Nautilus Overhead Press: 100x12, 130x10, 160x8; Switched to neutral grip: 130x12, 190x10
Standing DB Lateral Raise: 20x12, 20x12, 25x12, 40x8
Seated DB Front Raise: 20x12, 20x12, 25x10
Wide Grip EZ Curl Bar Upright Row: 80x12, 90x10, 100x8
DB Shrug: 85x12, 90x12, 95x12, 120x8, 120x8, 120x8
Standing Cable Reverse Flye: 20x12, 20x12, 30x10, 30x8, 30x8

I was feeling really good on the shrugs. Tomorrow will be Arms....

-Rob

rob_in_korea
01-22-08, 5:32 am
I just funished up Arms. I had to change the Tricep routine a little bit due to the wonderful pain in my elbow.

Arms (Triceps: 9 sets+3 Dips, Biceps:8 sets, Forearms: 4 sets)

Triceps
Reverse Close Grip Bench (using EZ Curl Bar): 90x20, 110x15, 110x15
Rope Pulldown: 90x12, 100x12, 130x8
DB Kickback (these were done back to back with no rest between sets): 25lbDBx12x10x8
Dips: 8(with 45lb plate hanging), 8(with 45lb plate hanging), 6(with 45lb plate hanging)-drop set-10

Biceps
Seated Incline DB Curl: 25x12, 30x10, 35x8
EZ Curl Bar Preacher Curl(N=Narrow Grip, W=Wide Grip): 70x12(N), 70x12(W), 90x8(N), 90x8(W)
Standing Bent Over DB Concentration Curl: 20x15

Forearms/Biceps
DB Hammer Curl: 30x10, 30x8
Reverse EZ Curl: 60x12, 70x10

It was a great workout. I just wish my elbow would quit fuckin around and get better so I can get back to a better Tricep routine. My weight is at 209lbs right now-it's increasing very slowly but I am happy with it. The goal is 220lbs and then we will see what happens.....

simpleguy
01-22-08, 8:11 am
great job with your workout Rob... somehow it happens that I'm in the same 'boat' as you, after hitting tris yesterday my elbow got even worse; it's not too bad anyway though

anyway my advice is, if the pain doesn't go away, don't push through it, we don't want you out of the gym for months... be careful with the EZ bar (also glad you didn't do skull crushers), for some reason I think it is one of the main 'culprits' for this, at least that's how I feel it

rob_in_korea
01-22-08, 7:31 pm
Thanks simpleguy. I know I can't do regular or reverse grip skullcrushers. When I do reverse close grip bench there is almost no pain at all. Don't worry I won't be out of the gym for months if I had to take an extended period off I would just do legs twice a week and other exercises that don't aggravate my elbow: flyes, lateral and front raises, shrugs, rows, etc...

Tomorrow is Legs....

-Rob

rob_in_korea
01-24-08, 5:31 am
I just finished up an intense Leg day.

Legs (23 sets)

Squat: 135x5, 155x5, 185x5, 185x5, 195x5, 225x3-drop set-135x10
DB Lunge (holding 25lb DB's in hands): 4 sets of 10(per leg)
Nautilus Prone Leg Curl: 130x12, 160x10, 190x6-drop set-140x8
Nautilus Leg Extension: 150x12, 180x10, 230x6-drop set-170x8
Nautilus Seated Calf: 230x10-drop set-200x10-drop set-170x10-drop set-140x10
Calf Raises done on old Nautilus Pullup/Dip Machine with the weightbelt attachment: 220x12-drop set-180x10-drop set-140x8

It was a fast paced workout (especially at the end) but it felt really great. I will be scheduling my doctor's visit for next week to check out the elbow. The problem is Korea isn't exactly known for their great Sports Medicine doctors but at least I'll have a definite answer to what it is. Tomorrow is Chest......

-Rob

hjayss
01-24-08, 7:24 am
wassup rob looking good bro..One thing is when your elbow is sore try using some icy hot on it b4 you lift helps a lot..then ice it down when you are done...

rob_in_korea
01-25-08, 7:53 am
Thanks for the tip hjayss, I'll have to try it out soon. I had a solid Chest workout today. I decided to do the bench presses using Nautilus machines. By the way, all of these Nautilus machines are from about the early 90's (some quite a bit older) so they are not the current generation or previous generation machines.

Chest (14 sets)
Nautilus Incline Bench Press: 140x12, 160x10, 180x8, 200x6
Nautilus Flat Bench Press: 160x12, 180x10, 200x6, 210x5-drop set-130x10
Standing Low Cable Flye (coming up to the top part of your chest): 30x12, 40x10, 50x8
Cable Crossover: 50x15, 60x12, 70x10

Tomorrow is normally an off day but I think I will be doing Back and making Sunday a rest day....

-Rob

Coach Fowler
01-25-08, 8:09 am
Hey man, been reading your stuff. Good job.
Regarding your elbow: try to pick something up with each one of your fingers & thumb. Sometimes, you can strain the connective tissue there (which carries on up to the elbow) & you can feel it up that high. Right now, I'm nursing an "elbow injury" which is actually from my forefinger. I got it while cheat-setting some concentration curls.
Since I coach football, I get alot of occupational injuries in the elbow that are typically hand related.

rob_in_korea
01-26-08, 11:35 pm
Thanks for the info Coach, I'll try that out. I didn't have time to post up my Back workout from yesterday but here it is:

Back (14 sets+4 Rack Pulls+3 Stiff Legged Deads)

Pullups(P)/Chinups(C)(All sets were done with 25lb Plate hanging, used some assistance for the last two reps): 12(P), 12(C), 10(P), 10(C), 8(P), 8(C)
Seated Single Arm High Cable Row: 110x12, 130x10
Seated Single Arm Low Cable Row: 130x12, 140x10, 170x8
Underhand Grip Barbell Row: 155x12, 205x8, 225x6
Rack Pull (start position just below knee): 225x8, 315x5, 385x3, 475x1
Stiff Legged Deadlift: 95x12, 115x12, 135x10

It was a great workout. I saw this guy yesterday, who appears to be in his early 40's, deadlift 525x6. I wasn't sure if he was going to get it one time but then he did six, I was amazed. I've never seen anyone deadlift more than 495x1 in person so it was very motivating....Today is an off day and tomorrow will be Shoulders....

-Rob

rob_in_korea
01-28-08, 5:38 am
I tried out the finger test and it's hard to say because if my elbow is slightly bent then I can pick things up on each of the fingers fine but if it is straight then I can feel it more when I use my index and midlle finger. I decided that this week I will not do arms and I am also not doing any presses. I probably won't do pullups either because at the top position it hurts. Wednesday I will go get it checked out and see what happens.

Today I did a modified shoulder routine and it went very well.

Shoulders (10 sets+4 Upright Rows+6 Shrugs+5 Rear Delt)

Standing DB Lateral Raise: 20x15, 25x12, 25x12, 35x8, 35x8
Seated DB Front Raise(twisting in at the top):20x12, 20x12, 30x10, 30x8, 30x6
EZ Curl Bar Upright Row: 90x12, 90x12, 110x8, 110x8
Barbell Shrug: 225x12, 245x12, 275x12, 315x10, 335x8, 365x5
Seated Bent Over DB Lateral Raise: 25x12, 25x12, 25x12, 40x8, 40x8

Tommorow is Legs....

-Rob

rob_in_korea
01-29-08, 5:32 am
Since I am not doing Arms this week today I did Legs and had a great workout. I started off with Leg Presses. As you may have noticed I never do Leg Presses, not because I don't like them but because the Leg Press machines at the two gyms I go to suck. I used the Hammer Strength one today but I don't like it, it's the older model that you sit in and kind of press your legs straight out in front of you. Anyway it was still a fun workout....

Legs (18 sets)
Hammer Strength Leg Press: 221x12, 311x12, 421x6
Squat: 155x12, 155x12, 155x12, 155x12
Nautilus Leg Extension: 160x12, 190x10, 240x8
Nautilus Prone Leg Curl: 130x12, 160x10, 190x8
Nautilus Seated Calf (all sets were done with 15 seconds of rest):200x12, 210x10, 220x10, 230x8, 240x6

Unfortunately I won't be getting my elbow checked tomorrow because the main hospital I use is booked until mid-Febuary. I called the military hospital and they told me first I have to see a regular doctor and then he/she has to recommend me to another doctor. I will end up finding a sports medicine clinic somewhere near me and go there hopefully by this weekend.

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

jonnydunz
01-30-08, 7:03 am
good to see that you are doing well and i hope that your elbow turns out fine. i have been good man and i have been getting busy looking to drop this weight down. i was at 297lbs since last week. i have not weighed myself this week. i have until thursday to do that. i am looking to drop 30-40lbs in 3-4months. i will be able to do this with no problems. i am looking forward to what i am going to look like in this months to come. well continue your great work man and keep on doing great things bro.peace

rob_in_korea
01-31-08, 5:19 am
Thanks jonny, I am sure you can drop that weight. I am going to get acupuncture done tomorrow afternoon so I'll let everyone know how that turns out. Today I did a modified Chest routine. No presses, only flyes but it went really well.

Chest (11 sets)
Incline DB Flye: 20x15, 20x15, 25x12
Steeper Incline DB Flye: 25x12, 25x12
Flat DB Flye: 30x12, 40x10, 40x10, 45x8, 50x6
Decline DB Flye: 20x20

Tomorrow will be Back....

-Rob

rob_in_korea
02-01-08, 7:42 am
I went to the acupuncture clinic today. I have to go back a few more times next week but my elbow feels a bit better already. I did a modified Back session today but hit PR's with DB row and Barbell Row....

Back (10 sets+4 Deads+3 Hyperextensions)
DB Row: 75x12, 80x10, 85x10, 95x8, 110x6
Overhand Grip Barbell Row: 155x12, 155x12, 185x10, 205x8, 245x5
Deadlift: 225x8, 315x5, 375x2, 405x1
Hyperextension: 10(with 25lb plate), 10(with 35lb plate), 10(with 35lb plate)

Tomorrow will be shoulders, I am still debating about doing presses or not tomorrow...We'll see what happens....

-Rob

simpleguy
02-01-08, 8:16 am
great job bro... congrats on the prs

LilHulk
02-01-08, 8:40 am
Brother I hope you reach your goal, but mostly I wanted to give you props for you squats. I hate walking into the gym and watchin some dude scream and cry with three caddies on the bar, but only going 2 inches down. I was raised in a weight room where your quads are parallel to the floor at the very least.


Lil Hulk

rob_in_korea
02-02-08, 7:49 am
Thanks simpleguy and LilHulk. I agree 100% with you on the squats. The vast majority of people I see doing squats barely go down a quarter of the way. I am a big believer in going all the way to your ass is almost on the floor. When I first started doing squats I did them only going a part of the way down and in no time at all I was doing around 315 but one day I started going all the way down and I when I did I could only do 115 a couple of times.

I decided that I would make today and tomorrow an off day, just to give my elbow some rest. So shoulders will be on Monday now. My workout schedule next week will be a bit erratic because it is Lunar New Year over here in Korea (and most parts of Asia) from Wednesday to Friday so I will probably workout Monday, Tuesday, Friday, Saturday and Sunday or something along those lines.

-Rob

rob_in_korea
02-04-08, 5:06 am
I had my second acupuncture session today. It went quite well, tomorrow will be the third session and Saturday will be the fourth. I did another modified Shoulder day today, no presses. I think I will start presses again with Chest on Saturday after doing flyes. Today went very well....

Shoulders (10 sets+4 Upright Rows+6 Shrugs+5 Rear Delt)
Standing DB Front Raise: 20x12, 25x12, 30x10
Plate Raise: 12x45lb Plate
Standing DB Lateral Raise: 20x12, 20x12, 25x10, 25x10, 35x8, 45x5
EZ Curl Bar Upright Row: 90x12, 90x12, 110x8, 110x6
DB Shrug: 75x12, 85x12, 110x12, 110x12, 120x10, 120x8
Seated DB Bent Over Lateral Raise: 20x12
Standing Cable Reverse Flye: 20x12, 20x12, 30x10, 30x6

I will probably do Arms tomorrow. I will just be doing light weight and higher reps just to give my elbow some more rest....

-Rob

rob_in_korea
02-05-08, 5:50 am
Third acupuncture session was today and it was interesting. After the intial part with the neddles the doctor used this device to poke some holes in my upper arm and then used this other thing to suck the blood out. It was a very weird feeling. I did a light Arm workout today, I was impressed with the amount of reps I could do with Biceps; Triceps I was just doing to see how my elbow reacted.

Arms (Biceps- 6 sets, Forearms- 3 sets, Triceps- 6 sets)

Biceps
Standing DB Curl: 30x18, 30x15, 35x12
Narrow Grip Preacher Curl(with EZ Curl Bar): 50x15, 50x15, 60x15

Forearms/Biceps
DB Hammer Curl: 20x18, 30x16, 30x18

Triceps
Single Arm Rope Pulldown: 20x15, 20x15, 20x15
DB Kickback: 20x15, 20x15, 20x15

My elbow felt fairly good during the workout. Tomorrow and Thursday I have some family stuff to do with my wife on account of the Lunar New Year so Friday will be Legs....

-Rob

jonnydunz
02-06-08, 10:21 pm
Third acupuncture session was today and it was interesting. After the intial part with the neddles the doctor used this device to poke some holes in my upper arm and then used this other thing to suck the blood out. It was a very weird feeling. I did a light Arm workout today, I was impressed with the amount of reps I could do with Biceps; Triceps I was just doing to see how my elbow reacted.

Arms (Biceps- 6 sets, Forearms- 3 sets, Triceps- 6 sets)

Biceps
Standing DB Curl: 30x18, 30x15, 35x12
Narrow Grip Preacher Curl(with EZ Curl Bar): 50x15, 50x15, 60x15

Forearms/Biceps
DB Hammer Curl: 20x18, 30x16, 30x18

Triceps
Single Arm Rope Pulldown: 20x15, 20x15, 20x15
DB Kickback: 20x15, 20x15, 20x15

My elbow felt fairly good during the workout. Tomorrow and Thursday I have some family stuff to do with my wife on account of the Lunar New Year so Friday will be Legs....

-Rob

hey whats going on with you my man. i hope that you are doing much better. that does sound weird with that acupuncture. still got some work in at the gym and i am impressed with your dedication.keep up the great work.peace

rob_in_korea
02-07-08, 12:45 am
Thanks jonny. I still have a bit of pain when my arm is fully extended but at least I can move it through a full range of motion.
Tomorrow I may do Chest instead of Legs because my workout partner,Carlos, and I will be meeting up with that pro bodybuilder friend of mine and he is doing Chest. I don't get too many chances to workout with him but his workouts are always intense. I've done Legs, Shoulders, and Back with him before so I'll see what his Chest workout is all about. I just gotta watch the elbow.

-Rob

rob_in_korea
02-08-08, 5:45 am
I had a great workout today with Carlos(my workout partner) and Yun Chang (the pro bodybuilder). You will notice that my weight for all the exercises went down and that is due to the fact that Yun Chang makes you really follow the super slow negative rule. So when you workout with him all exercises are about 4 seconds on the negative and about 1 second on the postive...and yes that includes squats and deadlifts. My elbow felt ok on everything except the Pullover machine so we only did one set.

Chest (18 sets)
Steep Incline DB Press: 35x12, 50x10, 50x10, 55x10, 55x8
Hammer Strength Iso-Lateral Incline Press: 120x10, 120x10, 150x8
Flat Barbell Bench: 105x10, 105x10, 105x10, 105x10
Nautilius Pullover: 125x8
Flex systems Flye(it's a machine fly where your arms are almost straight out):80x10, 110x10, 120x10, 130x10, 140x10

Doing slow negatives (I usually do 1-2 second negatives) is always a challenge but it was a fun workout. Yun Chang is weighing in at 250lbs thes days and he is around 5'8" or 5'9". Tomorrow will be Legs (just me and Carlos)....

-Rob

simpleguy
02-08-08, 6:11 am
yo Rob, great stuff man... I can't imagine staying too much on the negative on deads

also I done that for squats and yeah, it's a pain in the ass (and quads n hams lol)

rob_in_korea
02-09-08, 10:05 pm
Thanks simpleguy. I decided that since I did the slow negative workout with Chest on Friday I might as well go ahead and do Legs like that (as well as the rest of my bodyparts this week). I hit Legs yesterday and it was challenging. The numbers are once again a bit lower and of course Squats were ass to the floor and the Cybex Hack Squat was done all the way to the bottom, 4-6 seconds on the negative and about 1-2 seconds on the positive. Fun stuff....

Legs (19 sets)
Squat: 95x12, 95x12, 115x10, 135x10, 155x8
Cybex Hack Squat (weight not including sled): 50x10, 50x10, 70x8
Nautilius Prone Leg Curl: 90x12, 120x10, 150x8
Nautilius Leg Extension: 120x12, 150x10, 180x8
Nautilus Seated Calf (done as a big drop set-still doing slow negatives): 200x8, 170x8, 140x10, 110x10, 80x12

I think I'll be doing these slow negative workouts about once every 4-6 weeks. It's a good change of pace, you can really feel whichever muscle group you are hitting and it gives the joints a break because you won't be doing heavy ass weight...
Today is a rest day and tomorrow will be Back (I am sure doing slow negatives on pullups will be great....)

-Rob

rob_in_korea
02-11-08, 5:49 am
I did Back today and once again it was a slow negative day. I had an awesome workout but as I expected, going slow on the way down for pullups and chinups was difficult. My elbow felt okay except on the top portion of pullups but other than that no problems.

Back (14 sets+4 Deads+3 Stiff Legged Deads)
Wide Grip Pullups(P) and Chinups(C): 8(P), 8(C), 10(P)(with 60lbs assistance), 10(C)(with 60lbs assistance), 10(P)(with 80lbs assistance), 10(C)(with 80lbs assistance)
Wide Grip Lat Pulldown: 140x10, 150x8
DB Row: 70x12, 75x10, 80x8
Overhand Grip Barbell Row: 105x12, 135x10, 155x8
Deadlift(only first two sets were done with slow negatives): 225x8, 295x3, 335x2, 375x1
Stiff Legged Deadlift: 65x12, 85x12, 95x10

Tomorrow is Shoulders.....

-Rob

rob_in_korea
02-12-08, 7:28 pm
I had a great Shoulder workout yesterday. It was another slow negative day so it was fun.

Shoulders (12 sets+3 Upright Rows+5 Shrugs+4 Rear Delt)
Seated DB Overhead Press: 35x12, 40x10, 40x10, 45x8, 45x8
Standing DB Lateral Raise: 15x12, 15x12, 15x12, 15x12
Seated DB Front Raise (twisting inwards at the top): 15x12, 15x10, 15x10
EZ Curl Bar Upright Row: 60x12, 80x10, 80x10
DB Shrug: 75x12, 80x10, 85x8, 85x8, 95x6
Standing Reverse Cable Flye: 20x12, 20x12, 20x10, 20x10

Today will be Arms and the last of the slow negative workouts.

-Rob

Carpe Diem P.T
02-12-08, 7:32 pm
I had a great Shoulder workout yesterday. It was another slow negative day so it was fun.

Shoulders (12 sets+3 Upright Rows+5 Shrugs+4 Rear Delt)
Seated DB Overhead Press: 35x12, 40x10, 40x10, 45x8, 45x8
Standing DB Lateral Raise: 15x12, 15x12, 15x12, 15x12
Seated DB Front Raise (twisting inwards at the top): 15x12, 15x10, 15x10
EZ Curl Bar Upright Row: 60x12, 80x10, 80x10
DB Shrug: 75x12, 80x10, 85x8, 85x8, 95x6
Standing Reverse Cable Flye: 20x12, 20x12, 20x10, 20x10

Today will be Arms and the last of the slow negative workouts.

-Rob

hey rob, something thats really confusing the shit out of me is how everyone says LIFT big. now you lift big as you go further through your sets. which would suggest to me that you would be able to lift less as your energy stores are depleting. Why do you leave the bigger weights to the end, and not at the start when energy stores are at a max?

jonnydunz
02-13-08, 4:57 am
You put in an awesome work out Rob. I see that your numbers are continually going up and I am sure that you are putting on some great size. I know that I had put on some muscle from those Animal Supps. I went from the 280's to the 290's with very little bodyfat gains in a month. So you keep up the great work man and I know that you will continue to see your body change. Peace Bro

rob_in_korea
02-13-08, 6:37 am
Thanks for the support jonny. Carpe Diem you bring up a good question. I have always done my sets this way. The first guy I worked out with who was significantly bigger than me did his sets this way so I guess I just followed him. Then after I met Yun Chang(the bodybuilder who is also significantly bigger than me) I noticed he does his sets the same way. I guess one benefit is you know the muscles and joints will be warmed up by the time you go heavy. I've only done a heavy to light workout twice a couple of years ago and personally I found it not to be as challenging but since that was a while ago maybe one week I'll try heavy to light.

Today was the last of the slow negative routine. I hit Arms and it was a great workout. My elbow felt fine during all bicep exercises and during Triceps it was fine for close grip bench and kickbacks but I felt it a little during rope extensions and dips.

Arms (Biceps:8 sets, Forearms:3 sets, Triceps:9 sets+Dips:3sets)

Biceps
Standing DB Curl: 25x12, 25x12, 30x10
Preacher Curl(done with EZ curl bar Narrow Grip(N), Wide Grip(W)): 50x12(N), 50x12(W), 60x10(N), 60x10(W)
21s: 1 set with 50lb EZ curl bar

Forearms/Biceps
Reverse Grip EZ Curl: 50x12, 50x10, 50x10

Triceps
Close Grip Bench Press(I dropped the weight after the first set because it was difficult to keep with the slow negatives): 115x12, 95x12, 95x12
Rope Extension: 60x12, 70x10, 80x8
DB Kickback: 20x12, 20x10, 20x10
Dips: 10, 8, 8

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

-Rob

Carpe Diem P.T
02-13-08, 6:52 am
thanks for the reply there rob. will give it a go and see how it works out for me. thanks :) good sets btw

rob_in_korea
02-15-08, 5:21 am
Thanks Carpe Diem. I think just finding out what works for you is very important. For example, Yun Chang likes to do a large number of sets for each bodypart, most people would call it overtraining and for 95% of people it probably is but it works for him. His Leg day lasts 2-3 hours (30-40 sets; although one time I did Legs with him and we did 52 sets!) and other bodyparts take 1-1.5 hours(18-22 sets)(that is working sets not including warm up sets) which is why I only workout with him once every couple of months.

I had a short but great Leg workout today. I am back to doing regular negatives for a while. The regular gym I use was closed so I had to use my backup gym. It is a good gym for Leg Day because they have Cybex stuff for Legs which I like better than Nautilus but oftentimes you have to wait to do Squats....

Legs (17 sets; I also did a few sets of DB Lunges but they were warm up/working sets)
Front Squat: 95x10, 115x8, 115x8, 135x4
Cybex Leg Extension: 130x12, 150x10, 170x10, 210x6
Cybex Prone Leg Curl: 90x12, 110x10, 130x8, 150x6
Cybex Rotary Calf (done as a large drop set): 250x6, 210x8, 170x10, 130x10, 90x12

Tomorrow is Chest...

-Rob

simpleguy
02-15-08, 9:45 am
Thanks Carpe Diem. I think just finding out what works for you is very important. For example, Yun Chang likes to do a large number of sets for each bodypart, most people would call it overtraining and for 95% of people it probably is but it works for him. His Leg day lasts 2-3 hours (30-40 sets; although one time I did Legs with him and we did 52 sets!) and other bodyparts take 1-1.5 hours(18-22 sets)(that is working sets not including warm up sets) which is why I only workout with him once every couple of months.

I had a short but great Leg workout today. I am back to doing regular negatives for a while. The regular gym I use was closed so I had to use my backup gym. It is a good gym for Leg Day because they have Cybex stuff for Legs which I like better than Nautilus but oftentimes you have to wait to do Squats....

Legs (17 sets; I also did a few sets of DB Lunges but they were warm up/working sets)
Front Squat: 95x10, 115x8, 115x8, 135x4
Cybex Leg Extension: 130x12, 150x10, 170x10, 210x6
Cybex Prone Leg Curl: 90x12, 110x10, 130x8, 150x6
Cybex Rotary Calf (done as a large drop set): 250x6, 210x8, 170x10, 130x10, 90x12

Tomorrow is Chest...

-Rob

great leg day Rob

rob_in_korea
02-16-08, 12:01 pm
Thanks simpleguy. I had an outstanding Chest workout today.

Chest (14 sets)
Incline DB Bench Press: 45x12, 50x10, 60x8
Steeper Incline DB Bench Press: 50x12, 60x10
Flat DB Bench Press: 65x12, 75x6, 75x6, 80x5
Cable Crossover: 40x15, 50x12, 60x12, 70x10, 80x6

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

-Rob

jonnydunz
02-18-08, 1:44 am
Great chest workout man and I see that you are continuing to do great. Keep up that great focus and energy for those workouts. Stay strong bro. Peace Jonathan

rob_in_korea
02-18-08, 4:11 am
Thanks jonny. I decided to do a more intense Back workout today. My elbow was hurting a bit on pullups but otherwise it was fine. The gym was packed so I had to do pullups and chinups on the support bar for the Hammer Strength Ground Base Jammer. This workout took an hour so there was minimal rest between sets. I didn't plan on finishing off with 6 sets of Barbell Row but due to the amount of people in the gym I had no choice.

Back (18 sets+4 Deads+3 Hyperextensions+1 Stiff Legged Dead)
Pullups(P) and Chinups(C): 12(P), 12(C), 6(P)(with 25lb plate), 6(C)(with 25lb plate), 4(P)(with 25lb plate), 4(C)(with 25lb plate), 8(P), 8(C)
DB Row (done lying chest down on an Incline Bench): 45x12, 50x10, 50x10, 60x8
Overhand Grip Barbell Row: 155x12, 175x10, 185x8, 205x8, 225x6, 245x4-drop set-135x10
Deadlift: 225x8, 295x3, 335x3, 385x1
Hyperextension: 12, 10(with 25lb plate), 8(with 25lb plate)
Stiff Legged Deadlift: 95x15

Tomorrow will be Shoulders....

-Rob

jonnydunz
02-19-08, 12:09 am
Thanks jonny. I decided to do a more intense Back workout today. My elbow was hurting a bit on pullups but otherwise it was fine. The gym was packed so I had to do pullups and chinups on the support bar for the Hammer Strength Ground Base Jammer. This workout took an hour so there was minimal rest between sets. I didn't plan on finishing off with 6 sets of Barbell Row but due to the amount of people in the gym I had no choice.

Back (18 sets+4 Deads+3 Hyperextensions+1 Stiff Legged Dead)
Pullups(P) and Chinups(C): 12(P), 12(C), 6(P)(with 25lb plate), 6(C)(with 25lb plate), 4(P)(with 25lb plate), 4(C)(with 25lb plate), 8(P), 8(C)
DB Row (done lying chest down on an Incline Bench): 45x12, 50x10, 50x10, 60x8
Overhand Grip Barbell Row: 155x12, 175x10, 185x8, 205x8, 225x6, 245x4-drop set-135x10
Deadlift: 225x8, 295x3, 335x3, 385x1
Hyperextension: 12, 10(with 25lb plate), 8(with 25lb plate)
Stiff Legged Deadlift: 95x15

Tomorrow will be Shoulders....

-Rob

Man what an intense workout and i wish that i could have been a part of it. although those pullups and chins would kick my ass seeing that i weigh 286lbs. i love the intensity and from the look of the workout, i know that you are exhausted. keep up the great work as always man and i will do the same. Stay Strong.

rob_in_korea
02-19-08, 5:38 am
Thanks jonny. After I get to Texas we'll have to work out sometime. I had a solid Shoulder workout today.

Shoulders (12 sets+3 Upright Row+6 Shrugs+4 Rear Delt)
Behind the Neck Overhead Press (done on a Smith machine, weight including bar(15lbs)): 55x12, 65x12, 75x10, 85x8, 105x4
Standing DB Lateral Raise: 20x12, 20x12, 25x10, 30x8
Plate Raise: 45x12, 45x12, 45x10
EZ Curl Bar Upright Row: 90x12, 110x8, 110x8
Barbell Shrug: 135x12, 225x12, 245x10, 275x8, 315x6, 335x4
Seated Bent Over Lateral Raise (sets were done almost back to back): 30x12, 30x10, 30x8, 30x8

I like behind the neck presses, I think it really puts the weight squarely on the shoulders. Tomorrow will be Arms....

-Rob

dyskee
02-19-08, 6:21 am
i have the same feeling about the btn presses when i do fronts some times my right arm takes off alone :D

hjayss
02-19-08, 6:54 am
between back and shoulders 30 sets nice...looked good so how is the weather down there...

rob_in_korea
02-19-08, 7:28 pm
Thanks guys. The weather has been dry and cold which is very typical of Korean winters while summers are hot and it rains a ton.

jonnydunz
02-19-08, 10:05 pm
Thanks jonny. After I get to Texas we'll have to work out sometime. I had a solid Shoulder workout today.

Shoulders (12 sets+3 Upright Row+6 Shrugs+4 Rear Delt)
Behind the Neck Overhead Press (done on a Smith machine, weight including bar(15lbs)): 55x12, 65x12, 75x10, 85x8, 105x4
Standing DB Lateral Raise: 20x12, 20x12, 25x10, 30x8
Plate Raise: 45x12, 45x12, 45x10
EZ Curl Bar Upright Row: 90x12, 110x8, 110x8
Barbell Shrug: 135x12, 225x12, 245x10, 275x8, 315x6, 335x4
Seated Bent Over Lateral Raise (sets were done almost back to back): 30x12, 30x10, 30x8, 30x8

I like behind the neck presses, I think it really puts the weight squarely on the shoulders. Tomorrow will be Arms....

-Rob

as i have stated before that would be cool to get that workout in my man. i see that you have done it again and again. man the work ethic is great and i love to see that you have put in the work everytime man. i know that you have to be seeing some great results man. i am feeling pretty good myself and my change in my workout routine is going pretty good these past 2 days. well my man i will be checking back again with you and stay strong, focused and always driven.peace out bro

rob_in_korea
02-20-08, 4:59 am
Thanks again jonny. You are always busting your ass in the gym as well. I had an incredible Arm workout today. My elbow felt great during Triceps. The gym was packed because of some High School Basketball tournament so I had to do heavier weight/low reps for biceps which I was not planning on because for Triceps I did lighter weight/high reps but shit happens.

Arms (Biceps:8 sets, Forearms: 3 sets, Triceps: 9 sets, Dips: 3 sets)

Biceps
Standing EZ Curl (Wide Grip(W), Narrow Grip(N): 70x12(N), 70x12(W), 90x6(N), 90x6(W)
DB Preacher Curl: 30x12, 30x12, 40x8
Standing Bent Over DB Concentration Curl: 25x12

Forearms/Biceps
DB Hammer Curl: 25x12, 25x12, 40x8

Triceps
Close Grip Bench: 105x20, 135x15, 155x12
Rope Pulldown: 60x12, 80x10, 100x8
Reverse Grip Straight Bar Extension: 60x12, 70x10, 80x8
Dips(had to do these back to back) 12, 8(with 25lb plate), 5(with 25lb plate)-drop set-4

I finished up with some forearm and grip work. Tomorrow is a rest day and Friday will be Legs....

-Rob

jonnydunz
02-21-08, 9:45 pm
great work again my man. i have no other option but to work out hard. man i have to make some adjustments to my workout plans as my wife wants me to play basketball again. i don't know if i am going to for sure because i have a hard time just playing to be waisting my time. i don't want to get no injuries messing around with people who don't play hard or out their just to get some recreation. i am very competitive, so i have to feel like i have some competition out their or i will not even step on the court.anyway, keep doing the damn thing in the gym and way to make the necessary adjustments with your workout.

rob_in_korea
02-22-08, 4:59 am
Thanks jonny. I understand your feeling about playing basketball. I trained in mixed martial arts for a little over two years (brazilian jiu-jitsu, some muay thai, judo and wrestling). I really liked the fact that I couldn't blame anyone but myself if I lost, kind of like lifting weights. I will be getting back into it once I return to the US.

I did Legs today. I felt like throwing up during the whole workout. It could have been due to the massive headache I had all day today or Seoul's horrific air quality but I still had a decent workout.

Legs (20 sets)
Squat: 135x12, 155x10, 185x8, 185x6, 135x12
Cybex Hack Squat (weight not including sled): 70x12, 90x10, 110x8, 140x6
Nautilus Leg Extension: 150x12, 190x10, 230x8
Nautilus Prone Leg Curl: 120x12, 150x10, 180x8
Calf Raise (done on old Nautilus pullup/dip machine with weight belt attachment): 180x12, 190x12, 200x10, 210x10, 220x8

Tomorrow will be Chest....

-Rob

rob_in_korea
02-23-08, 3:51 am
I had a solid Chest workout today. With the DB presses I was really trying to concentrate on going down as far as possible(without injuring myself of course).

Chest (14 sets)
Incline Barbell Bench Press:115x12. 115x12, 135x10, 135x10, 155x6
Flat DB Bench: 70x10, 75x8, 75x6, 80x5
Incline DB Flye: 20x12, 25x10, 30x10
Flat DB Flye: 30x12
Hammer Strength Iso Lateral Bench Press: 90x15

It was a nice quick workout. Tomorrow is a rest day. Next week looks like it will be busy so Monday may be an off day but I will try my best to get a good Back workout in.

-Rob

jonnydunz
02-23-08, 4:09 am
I had a solid Chest workout today. With the DB presses I was really trying to concentrate on going down as far as possible(without injuring myself of course).

Chest (14 sets)
Incline Barbell Bench Press:115x12. 115x12, 135x10, 135x10, 155x6
Flat DB Bench: 70x10, 75x8, 75x6, 80x5
Incline DB Flye: 20x12, 25x10, 30x10
Flat DB Flye: 30x12
Hammer Strength Iso Lateral Bench Press: 90x15

It was a nice quick workout. Tomorrow is a rest day. Next week looks like it will be busy so Monday may be an off day but I will try my best to get a good Back workout in.

-Rob

way to get in their and get it done. no playing around as usual. great job my man and you deserve the rest. recognize what you need and go from their in your program. keep up the awesome work.peace

simpleguy
02-23-08, 6:14 am
nice job... lookin strong on the flat db presses

Carpe Diem P.T
02-23-08, 8:21 am
I had a solid Chest workout today. With the DB presses I was really trying to concentrate on going down as far as possible(without injuring myself of course).

Chest (14 sets)
Incline Barbell Bench Press:115x12. 115x12, 135x10, 135x10, 155x6
Flat DB Bench: 70x10, 75x8, 75x6, 80x5
Incline DB Flye: 20x12, 25x10, 30x10
Flat DB Flye: 30x12
Hammer Strength Iso Lateral Bench Press: 90x15

It was a nice quick workout. Tomorrow is a rest day. Next week looks like it will be busy so Monday may be an off day but I will try my best to get a good Back workout in.

-Rob

hey rob. still pushing it i see. some massive days u are doing. are u doing your bb press with a spotter?

rob_in_korea
02-24-08, 3:33 am
Thanks guys. Carpe Diem my workout partner is in Japan for a few weeks so I didn't have a spotter yesterday. If I did I would've gone a bit heavier.

-Rob

rob_in_korea
02-25-08, 5:00 am
I had a great Back workout today. For the pullups/chinups I had to use assistance on the last couple of reps for each set which I did by putting my foot on a flat bench.

Back (14 sets+4 Deads+3 Hyperextension)
DB Row: 75x12, 80x10, 90x8, 100x8
Overhand Grip Barbell Row: 155x12, 175x10, 185x8, 225x6
Pullups(P)/Chinups(C): 8(P)(with 25lb plate), 8(C)(with 25lb plate), 10(P), 10(C), 8(P), 8(C)
Deadlift: 225x8, 295x5, 335x4, 405x1
Hyperextension: 12, 8(with 25lb plate), 8(with 25lb plate)

Tomorrow will be a more intense Shoulder workout....

-Rob

jonnydunz
02-25-08, 8:10 am
I had a great Back workout today. For the pullups/chinups I had to use assistance on the last couple of reps for each set which I did by putting my foot on a flat bench.

Back (14 sets+4 Deads+3 Hyperextension)
DB Row: 75x12, 80x10, 90x8, 100x8
Overhand Grip Barbell Row: 155x12, 175x10, 185x8, 225x6
Pullups(P)/Chinups(C): 8(P)(with 25lb plate), 8(C)(with 25lb plate), 10(P), 10(C), 8(P), 8(C)
Deadlift: 225x8, 295x5, 335x4, 405x1
Hyperextension: 12, 8(with 25lb plate), 8(with 25lb plate)

Tomorrow will be a more intense Shoulder workout....

-Rob
looks like you had a great back workout my man. i know that your shoulder will be feeling ready for it's workout as well. keep up the great work and stay motivated and focused at all times.

rob_in_korea
02-26-08, 5:21 am
Thanks again jonny. I upped the intensity of my Shouler workout this week and it went very well. It took just over an hour to complete this workout so I wasn't resting too much between sets.

Shoulders (15 sets+4 Upright Row+7 Shrugs+6 Rear delt)
Standing Barbell Overhead Press: 95x12, 105x8, 125x5-drop set-85x8
Seated Arnold Press: 30x12, 30x12, 35x8
Standing DB Lateral Raise: 20x12, 20x12, 20x12
Standing Single Arm DB Lateral Raise (sometimes called power laterals):45x8, 55x6
Seated DB Front Raise (twisting in at the top): 15x12, 20x10, 20x10, 30x5-drop set-12x12
Barbell Upright Row: 95x12, 115x10, 115x8, 135x4
DB Shrug: 80x12, 95x10, 110x8
Nautilus Plate Loaded Shrug (weight not including start weight): 200x12, 290x12, 400x8, 560x4
Standing Cable Reverse Flye: 20x12, 20x12, 30x10, 30x8, 30x8, 10x25

It was a fun workout. Tomorrow will be Arms....

-Rob

hjayss
02-27-08, 1:28 am
Nice outline...It dont take that much for shoulders and you really hit em hard in 15 sets great work...

Carpe Diem P.T
02-27-08, 1:33 am
It was a fun workout. Tomorrow will be Arms....

-Rob

lol i knew it, you are insane!

rob_in_korea
02-27-08, 3:40 am
Thanks guys. Usually I pick one bodypart a week and up the intesity with more sets/drop sets/giant sets etc...Last week I did it for Back, this week Shoulders, next week Arms and so on.

I won't be able to do Arms today because I forgot Yun Chang's birthday party is tonight. I will hit them hard tomorrow though.

By the way, I will be adding a three week cycle of Stak into the mix in the next week or two. I just want to make sure my elbow is 100% before I do it. It's been almost three months since I finished Stak/Test/M-Stak so I think it's good time to add it in. In early April my wife and I will go to the Philippines for about a week (don't worry I will stay at a hotel with a gym) and I will be getting another large tattoo. After I get back I will take a week off, one to let the tattoo heal and two for muscle recovery.

-Rob

Carpe Diem P.T
02-27-08, 4:09 am
whats the tattoo of bro?

hjayss
02-28-08, 2:23 am
Thanks guys. Usually I pick one bodypart a week and up the intesity with more sets/drop sets/giant sets etc...Last week I did it for Back, this week Shoulders, next week Arms and so on.

I won't be able to do Arms today because I forgot Yun Chang's birthday party is tonight. I will hit them hard tomorrow though.

By the way, I will be adding a three week cycle of Stak into the mix in the next week or two. I just want to make sure my elbow is 100% before I do it. It's been almost three months since I finished Stak/Test/M-Stak so I think it's good time to add it in. In early April my wife and I will go to the Philippines for about a week (don't worry I will stay at a hotel with a gym) and I will be getting another large tattoo. After I get back I will take a week off, one to let the tattoo heal and two for muscle recovery.

-Rob
ohhh nice stak...after you finish that stak it would be good to throw down some m-stak to keep those gains...

rob_in_korea
02-28-08, 5:14 am
whats the tattoo of bro?
The tattoo will probably be another dragon of some sort. Here is some pics of me:
http://s231.photobucket.com/albums/ee68/rob_in_korea/
I was about five pounds lighter in those photos. I also have two more large tats on my calfs. This time I will do my entire upper right arm. The guy I go to is amazing. He free hand drew the dragon on my back while he was dooing the tattoo.


ohhh nice stak...after you finish that stak it would be good to throw down some m-stak to keep those gains...

I may do that. I will be doing that complete Test/Stak/M-Stak cycle again probably in October. I think at my age I don't need the Test explosion stack more than once a year.

The birthday party last night was cool. Some of Yun Chang's other bodybuilder friends came and a professional fighter we know so it was an interesting crowd. Yun Chang is weighing in at 265lbs on the road to 300+lbs. I took some photos so maybe I'll put some up on photobucket this weekend.

I had a great Arm workout today.

Arms(Biceps: 8 sets, Forearms: 4 sets, Triceps: 9 sets, Dips: 3 sets)
Biceps
Standing DB Curl: 30x12, 40x8, 50x6
Hammer Strength Preacher Curl(Narrow Grip(N), Wide Grip(W)): 64x12(N), 64x12(W), 84x10(N), 84x10(W)
Standing High Cable Curl: 40x18
Forearms/Biceps
Reverse EZ Curl: 60x10, 60x10, 60x10
Hammer Curl: 25x12
Triceps
Close Grip Bench: 135x12, 155x10, 175x8
Rope Pulldown: 80x12, 100x10, 120x8
DB Kickback: 25x12, 25x12, 25x12
Dips: 10(with 25lb plate hanging), 8(with 25lb plate hanging), 6(with 25lb plate hanging)-drop set-6

I finished up with some wrist curls and plate pinchers. Legs are tomorrow....

-Rob

simpleguy
02-28-08, 10:07 am
it's good that you could take photos with him... solid workout once again

rob_in_korea
02-29-08, 4:37 am
Thanks simpleguy. I've known Yun Chang and the fighter for almost three years now. Yun Chang used to step on stage around 200lbs. I have some photos around here somewhere but he is much bigger now.

I had an awesome Leg day today. The Hack Squat machine has become unsafe because the grip tape on it is coming off so a few people have almost slid off(myself included). I have no clue when they will fix it so I may do regular Hack Squats one of these days. As always I do Squats all the way to the floor.

Legs (19 sets)
Squat: 135x12, 185x6, 185x6, 205x5, 135x12
DB Lunge (remember the reps stated are per leg and of course I was holding two DB's): 25x10, 25x10, 30x8
Nautilus Leg Extension: 150x12, 190x10, 240x8
Nautilus Prone Leg Curl: 110x12, 150x10, 190x8
Calf Raise (done on the old Nautilus Pullup/Dip machine with weight belt attachment): 190x12, 210x12, 230x10, 250x10, 250x10

Tomorrow is Chest....

-Rob

rob_in_korea
03-01-08, 3:03 am
I just finished up a solid Chest workout. This week I started off with Flat DB bench.

Chest (15 sets)
Flat DB Bench Press: 65x12, 75x8, 75x8, 80x5, 85x3.5 (couldn't quite get it all the way up on the last rep)
Incline DB Bench Press: 50x12, 50x12, 55x8, 55x8
Steeper Incline DB Bench Press: 40x12
Flat DB Flye: 25x15, 30x12, 35x10
Steep Incline DB Flye: 20x15, 30x10

I will tell you about the most annoying person I've ever come across in a gym in my life. I don't mind people making noise when thay workout, listening to extremely loud headphones, dropping DB's, humming along to music etc... but this guy today was singing as loud as possible the whole time I was there (about 45 mins). Mind you the free weight area of the gym is quite small so it made it incredibly hard to focus. I thought about saying something but I know it would've ended in a fight and we would both get banned from the gym. This other guy that works out regularly in there came in and made it thourgh half his set and threw the db's on the ground and left. I don't think he's from around here but if I see him doing it again I will have to say something...politely of course.

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

-Rob

rob_in_korea
03-03-08, 4:44 am
I had an incredible Back workout today. I hit a new best on Deadlift up 10lbs from my previous best. I am sure I hit other bests today as well but I would have to go back and check to make sure. I think I also added 10lbs to my best in underhand grip BB row and 20lbs to my best in T-Bar row. With Pullups and Chinups I used assistance on the last few reps of each set by placing my foot on a flat bench.

Back (14 sets+4 Deads+3 Hyperextension)
Old School T-Bar Row (weight not including bar): 90x12, 135x10, 185x8, 225x4
Underhand Grip Barbell Row: 185x12, 225x8, 255x6, 135x20
Wide Grip Pullup(P)/Chinup (C): 10(P)(with 25lb plate hanging), 10(C)(with 25lb plate hanging), 12(P), 12(C), 8(P), 8(C)
Deadlift: 245x6, 295x5, 335x3, 435x1
Hyperextension: 12(with 25lb plate), 10(with 25lb plate), 6(with 25lb plate)-drop set-6

Tomorrow is Shoulders....

-Rob

rob_in_korea
03-04-08, 5:02 am
I had an outstanding Shoulder day today.

Shoulders (12 sets+3 Upright Row+5 Shrugs+4 Rear Delt)
Seated DB Overhead Press: 40x12, 45x10, 50x8, 55x6, 30x15
Standing DB Lateral Raise: 20x12, 20x12, 25x10, 35x6
EZ Curl Bar Front Raise: 40x12, 50x10, 50x8
Wide Grip EZ Curl Bar Upright Row: 90x12, 90x10, 110x8
Barbell Shrug: 225x12, 245x10, 275x10, 315x6, 345x6
Standing Cable Reverse Flye: 20x12, 20x12, 30x8, 30x8

I wasn't resting too much between sets so this workout didn't take too long. Tomorrow will be an intense Arm day....

-Rob

atrain11b
03-04-08, 5:55 am
Signing on to follow the Journey. Like the Shoulder routine, may have to look into adding some of those exercises.

Looking solid all the way across the board. Arm day is sick.

Carpe Diem P.T
03-04-08, 8:00 am
hey rob, how do you find the front raises with the bar. you dont find yourself bringing too much back in to it? I like straight bar too. Have started doing them with cables.

rob_in_korea
03-04-08, 7:41 pm
Thanks atrain. Carpe Diem, that was the first time I used any type of bar for front raises in a long time but I felt it much more in my shoulders than back. I think with plate raises or any bar for front raises your back will become slightly involved. That's why I do seated DB front raises a lot, with those you really only feel it in the shoulders.

On a side note, I've been weighing in between 210-213 lbs lately so I am on track towards my goal of 220. My bodyfat is still around 12%, next week I'll take some measurements with calipers first thing in the morning to give a more accurate result. I am gaining a little less than half a pound a week which is great for me.

-Rob

rob_in_korea
03-05-08, 6:05 am
I just finished up an intense Arm workout. Just a reminder when I do any DB curls I keep my palms forward at the bottom portion of the lift and when I do hammer curls I come up with the DB to the bottom of the opposite pec which is why I list it as a forearm exercise. I usually don't do the same exercises or the same order of exercises more than two weeks in a row however due to precautionary measures for my elbow I made an exception for Triceps.

Arms (Biceps:11 sets, Forearms: 6 sets, Triceps:12 sets, Dips:3 sets)
Biceps
Incline Bench DB Curl: 20x15, 30x10, 40x6
EZ Curl Bar Preacher Curl (Narrow Grip(N), Wide Grip(W)): 70x12(N), 70x12(W), 80x8(N), 80x8(W), 50x15(N), 50x15(W)
Standing High Cable Curl: 40x12, 60x6-drop set-30x12

Forearms/Biceps:
DB Hammer Curl: 25x12, 30x10, 40x8
Reverse EZ Curl: 60x10, 60x10. 80x8

Triceps:
Close Grip Bench Press: 135x12, 135x12, 155x10, 175x8, 185x5-drop set-135x8
Rope Pulldown: 90x12, 110x10, 130x8
Reverse Grip Tricep Extension(aka reverse grip tricep pushdown): 60x12, 60x12, 70x12, 30x35<---shoud've used heavier weight-my goal was 20-25 reps
Dips: 10(with 25lb plate hanging), 8(with 25lb plate hanging), 6(with 25lb plate hanging)-drop set-6

I finished up with some wrist curls and plate pinchers. Tomorrow would normally be a rest day but I don't think I'll make it to the gym on Friday so tomorrow will be Legs....

-Rob

hjayss
03-06-08, 1:34 am
nice arm session..looking good sir...that is what it is all about...those incline curls I love em..

jonnydunz
03-06-08, 3:42 am
man what else can i say but that you always impress me with your workouts. man i don't know what is going on with your elbow if it is tendon related or arthritis. i don't know if you are taking animal flex or some kind of chondroiton glucosamine supplement or omega complex. you might want to try it out and see how you are feeling in a couple of weeks. i have been taking an omega complex and chondro-gluco and my joints are actually already feeling better after 1 week of usage. i am so use to them hurting that alot of my movements like squating to pick something up is still there and that is a mental thing. when i squat down and realize that there is very little pain like it use to be makes me feel really good. hey man keep up the great work my man and i am glad to see that you are doing so awesome bro.peace

rob_in_korea
03-06-08, 4:49 am
Thanks hjayss. Jonny, I'm taking Flex and your right my joints feel fine. I'll order that animal omega once it comes out. The previous tendon issue is better and feels great, I am just taking it easy before I go back to doing skullcrushers, overhead DB extensions etc... Recently I have been noticing some soreness on the inside of my elbow right at the upper portion of the forearm so I may go back and get some more acupuncture.

I had a great Leg workout today. The Hack squat machine is semi fixed-they just reglued the grip tape, it really needs new grip tape-but I decided to use it anyway.

Legs (20 sets)
Cybex Hack Squat(weight not including sled): 70x12, 90x10, 140x8, 180x6, 230x4
Squat: 135x12, 155x10, 185x6, 135x12
Nautilus Prone Leg Curl (done with feet close together): 110x12, 140x10, 170x8
Nautilus Leg Extension (done with feet close together): 130x12, 170x10, 220x8
Nautilus Seated Calf: 200x12, 220x12, 250x12, 250x12, 250x12

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

-Rob

simpleguy
03-06-08, 8:41 am
great workouts all around Rob... was wondering, how's your elbow doing?

rob_in_korea
03-06-08, 7:28 pm
Thanks simpleguy. My elbow is fine now. The acupuncture really did seem to help out a ton, four 20 minute sessions . The acupuncturist was saying that I may need to come back some more because I am still using it a lot during workouts. I have been noticing some tenderness in a different area of my elbow (near the upper portion of the forearm) so I will try to get over there again sometime soon.
I can also tell you that I went to get acupuncture when I had food poisoning and I was feeling much better within 30 minutes. I can compare that to going to the hospital for food poisoning, which I have done two times, and acupuncture not only works faster but you'll be eating again when finished. The key is finding the right place to go but the woman I go to has been doing it for almost 30 years and her family has been doing it forever and she's originally from China.

-Rob

Carpe Diem P.T
03-06-08, 7:41 pm
sounds like something i should try too. just worried about the cost.

The chinese really understand the body

Carpe Diem P.T
03-08-08, 12:21 am
good sets rob and great to see those reps getting higher! sounds like your boss is a pain in the ass!

I need test!

rob_in_korea
03-08-08, 4:56 am
Thanks carpe diem. I am not sure how much acupuncture costs in Australia but here if I use my wife's insurance (because Korean insurance covers a little over half the cost whereas my US insurance will not) I only pay about $11 (that's US dollars) per session.

I had a great Chest workout today.

Chest(14 sets)
Incline DB Bench Press: 50x12, 50x12, 55x10, 55x8, 65x6
Hammer Strength Iso Lateral Flat Bench (weight not including start weight, which is only 7lbs extra): 140x10, 180x6, 200x3, 90x15
Cable Crossover: 40x12, 60x10, 60x10, 80x6, 30x25

The workout went fairly quick but I felt great. Tomorrow is a rest day and Monday may be also. I am debating about adding Stak now or waiting until after I get back from the Philippines. The reason is that it appears that my test levels are fairly high right now. Monday or Tuesday will be Back....

-Rob

rob_in_korea
03-10-08, 9:24 pm
I'll be hitting up Back a little later in the day. I'll be going to the hospital on Thursday to get a prostate exam, I think it's been swollen for a while so it's time to get it checked out.

-Rob