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wedge
06-09-09, 11:23 pm
Welcome back bro. You sticking with the cutting program for a bit?

Psycho77
06-09-09, 11:24 pm
Merciless workout Bob. Glad things are all good for you now.

Shamus11B
06-10-09, 1:57 am
Great to have you back man! Nice way to put yourself back on track with a solid workout.

machineman
06-10-09, 7:11 am
Welcome back bro. You sticking with the cutting program for a bit?

yes....I am going another 8 weeks and then see where I am at.

ghost
06-10-09, 8:27 am
kicking some ass in here brother. keep it up!

mahscles
06-10-09, 10:09 am
DANO and wedge were telling me about you and i saw you on that race to 450. im chasing the 450 however i am nowhere near where you are. figured id say hey and that i am subbing.

wedge
06-10-09, 10:18 am
yes....I am going another 8 weeks and then see where I am at.

Good deal. Best of luck.
I'm teetering on cutting/bulking. If I wasn't chasing the 450 right now, I think I'd jump right into a cut.

mahscles
06-10-09, 10:33 am
Good deal. Best of luck.
I'm teetering on cutting/bulking. If I wasn't chasing the 450 right now, I think I'd jump right into a cut.

i was thinking the same thing last night. that 450 is the only thing that is keeping me from cutting because i know it will make me lose the strength.

firsthorseman97
06-10-09, 10:59 am
Strong workout and glad to hear your going to stick with the cut. Can't wait to see how the next 8 weeks unfold.

machineman
06-10-09, 1:33 pm
Strong workout and glad to hear your going to stick with the cut. Can't wait to see how the next 8 weeks unfold.

thanks for the boot in the ass!

DANO
06-10-09, 2:02 pm
Back with a vengence! I'm glad your family drama is done bro!

Firedrake
06-10-09, 3:21 pm
That workout is like the machineman I know -- keep killin' it!

rob_in_korea
06-10-09, 10:32 pm
Great looking workout machineman.

-Rob

Phil800101
06-11-09, 2:05 pm
Awesome session bro! Keep on killing it.

machineman
06-12-09, 12:33 pm
work has been pretty hectic this week....work is getting done in the gym, though...you can believe that! I will post up the workouts later this afternoon....heading out of town for the weekend so I will be away for another couple days....then back in here on Monday.....hope everyone has a wonderful weekend....

machineman
06-15-09, 1:49 pm
THANK GOD IT IS MONDAY....a new week.....and I feel relieved that the past week+ of bs i over....time to get working again....for me.....I have missed being on here and missed being a part of this family.....so with that, I will be back in the gym tonight and that is just the way it is going to be.....if you don't like what I do or how I do it, piss off.....and if you don't like my attitude, tell me about it face to face...I haven't beat the shit outta anyone in a few weeks, and it sounds real nice right about now........(not directed to anyone here!!)

anyway, back to the scheduled programming.....lol

machineman
06-15-09, 1:54 pm
workouts last week went according to plan.....except leg day....I know it wasn't part of the plan, but after the first 2 X 20 (and after the 3 X 50 leg press), I just felt the urge to toss some heavy weight around!! now mind you this was in the smith, but I worked up to 425 X 2 then 2 drop sets at 315 X 6 and 225 X 15 (just about lost everything there!) today is the first day I don't have any soreness.....sometimes training with anger hurts!!

DANO
06-15-09, 2:01 pm
THANK GOD IT IS MONDAY....a new week.....and I feel relieved that the past week+ of bs i over....time to get working again....for me.....I have missed being on here and missed being a part of this family.....so with that, I will be back in the gym tonight and that is just the way it is going to be.....if you don't like what I do or how I do it, piss off.....and if you don't like my attitude, tell me about it face to face...I haven't beat the shit outta anyone in a few weeks, and it sounds real nice right about now........(not directed to anyone here!!)

anyway, back to the scheduled programming.....lol

Well don't beat around the bush tell us what you really think! hahaha


workouts last week went according to plan.....except leg day....I know it wasn't part of the plan, but after the first 2 X 20 (and after the 3 X 50 leg press), I just felt the urge to toss some heavy weight around!! now mind you this was in the smith, but I worked up to 425 X 2 then 2 drop sets at 315 X 6 and 225 X 15 (just about lost everything there!) today is the first day I don't have any soreness.....sometimes training with anger hurts!!

Great job MM welcome back!

machineman
06-15-09, 2:06 pm
Well don't beat around the bush tell us what you really think! hahaha



Great job MM welcome back!

thanks, DANO.....just needed to vent for a minute!! much better now!

wedge
06-15-09, 2:29 pm
Welcome back bro. Looking forward to seeing you let loose some frustration on the weights.

machineman
06-15-09, 2:38 pm
Welcome back bro. Looking forward to seeing you let loose some frustration on the weights.

thanks wedge....there will some frustration let loose for sure!

machineman
06-15-09, 11:03 pm
A.M. Cardio
45 minutes 378 total cals

Chest/Bi's

warm up

Incline Bench (plate loading machine)
20# per side warm up and get used to machine
1 pps X 12
1 pps +25 X 12
2 pps X 12 (wow that was a hard one!)

Flat DB Bench
40 X 12
45 X 12
50 X 12
55 X 12
60 X 12
65 X 12

Decline BB (Smith)
135 X 18
225 X 9

Reverse Curl (cambered bar)
bar + 10 X 15
bar + 20 X 15
bar + 20 X 15

Double Arm DB Curls
20 X 12
25 X 12

Cable Curls (Double Arm)
50 X 21
50 X 20

Knee raises
5 X 10 on 30 seconds

Ab Crunch machine (no rest)
70 X 15
85 X 15

that's it.....pump was real good....felt like I could still be DB benching! felt real strong on those for a change......

Shamus11B
06-16-09, 12:17 am
Nice workout MM, and welcome back. Hope everything is squared away on the home front.

Chin
06-16-09, 2:06 am
Haha and you say I do high volume workouts... your chest day was way more high volume than mine...

Chin

Phil800101
06-16-09, 3:18 am
Awesome session bro, great volume!

Glad to have ya back my man.

machineman
06-16-09, 7:01 am
thanks fellas....everything on the home front is done and taken care of....and good riddance to the baggage!!

Psycho77
06-16-09, 8:55 am
good work on the bench, Bob.

glad to see things are on the up and up.

machineman
06-16-09, 12:05 pm
good work on the bench, Bob.

glad to see things are on the up and up.

thanks, Mike.....feels good to have the head clear and return to focus.....

rob_in_korea
06-16-09, 1:49 pm
Awesome Chest and Bi work machineman. That is some serious volume.

-Rob

DANO
06-16-09, 5:54 pm
Waitin' on the leg numbers bro!

machineman
06-17-09, 7:48 am
Warm Up
Bike
Leg Ext

Front Squats
35# ps in smith for warm up (really sucked...then rack opened up!!)
115 X 15
115 X 15
115 X 15

Leg Press (partial ROM) ss toe in/out calf raises
1 pps X 20 ss X 20 X 20
1 pps + 25 X 20 ss X 20 X 20
1 pps +50 X 20 ss X 20 X 20

Leg Extension
50 X 15
60 X 15
70 X 15
80 X 15

short, sweet but very much to the point! in and out in about 40 minutes....sore today and probably will be more sore tomorrow!! gotta work like mad this week...vacation next week...and it is a much need one at that.....

ghost
06-17-09, 8:41 am
Bob is a BEAST

DANO
06-17-09, 11:32 am
Bob is a BEAST

x2

Phil800101
06-17-09, 2:43 pm
Awesome session Bob! Simple, efficient, and effective...always a good way to train.

machineman
06-17-09, 4:52 pm
Bob is a BEAST


x2


lol....thanks, Rob and DANO! but not quite!


Awesome session Bob! Simple, efficient, and effective...always a good way to train.

thanks, Phil.....walking out of the gym was quite the effort....then 3 hours later I had to carry 50# of cat litter to the basement...I sort of missed the last 2 steps!

machineman
06-17-09, 4:56 pm
Warm Up
Bike
Leg Ext

Front Squats
35# ps in smith for warm up (really sucked...then rack opened up!!)
115 X 15
115 X 15
115 X 15

Leg Press (partial ROM) ss toe in/out calf raises
1 pps X 20 ss X 20 X 20
1 pps + 25 X 20 ss X 20 X 20
1 pps +50 X 20 ss X 20 X 20

Leg Extension
50 X 15
60 X 15
70 X 15
80 X 15

short, sweet but very much to the point! in and out in about 40 minutes....sore today and probably will be more sore tomorrow!! gotta work like mad this week...vacation next week...and it is a much need one at that.....

I screwed up here.....the leg press is single leg, partial range of motion....

DANO
06-17-09, 5:00 pm
I screwed up here.....the leg press is single leg, partial range of motion....

You mean you screwed up and didn't type it in right, or you screwed up by doing them, and paying for it now?!? hahaha

Firedrake
06-17-09, 5:04 pm
I recognize that workout scheme! Nice work, bro!

I'm back in California now! Gonna have to try to work off a week of Southern cooking!

machineman
06-17-09, 7:13 pm
You mean you screwed up and didn't type it in right, or you screwed up by doing them, and paying for it now?!? hahaha

didn't type it correct AND paying for it!

machineman
06-17-09, 7:14 pm
I recognize that workout scheme! Nice work, bro!

I'm back in California now! Gonna have to try to work off a week of Southern cooking!

haha.....let me know how that goes! hope you had a great time....

DANO
06-17-09, 8:00 pm
didn't type it correct AND paying for it!

Tomorrow is set for leg day for me.....I'll be limpin' too!

Psycho77
06-17-09, 10:24 pm
Bob is a BEAST

That is the truth.

machineman
06-18-09, 6:56 am
That is the truth.

lol....thanks, Mike....don't think I am at that stage yet! not compared to you....

Thrawn
06-18-09, 7:01 am
lol....thanks, Mike....don't think I am at that stage yet! not compared to you....

LOL, well. Then its valid for me to say it then.

Bob is a BEAST!

Good work, man. Sorry i have been a bit absent latetely, but i have some personal stuff going on.

machineman
06-18-09, 7:05 am
LOL, well. Then its valid for me to say it then.

Bob is a BEAST!

Good work, man. Sorry i have been a bit absent latetely, but i have some personal stuff going on.

haha...you guys are great! No sweat, bro.....I know all about the personal stuff....I will be leaving for a weeks vacation on Monday....we are taking the kids to my parents and the mrs and I are heading out.....so looking forward to this!

Thrawn
06-18-09, 7:09 am
haha...you guys are great! No sweat, bro.....I know all about the personal stuff....I will be leaving for a weeks vacation on Monday....we are taking the kids to my parents and the mrs and I are heading out.....so looking forward to this!

That sounds GREAT, man! I hope you have the best time! Relax and unwind!!

machineman
06-18-09, 7:15 am
That sounds GREAT, man! I hope you have the best time! Relax and unwind!!

that is the plan....no kids and just some time for us....trying to make this a great week in the gym and go into next week knowing I gave all I had this week.....

Thrawn
06-18-09, 7:23 am
that is the plan....no kids and just some time for us....trying to make this a great week in the gym and go into next week knowing I gave all I had this week.....

Oh, i have NO doubt you will leave nothing in the tank! You go get what is YOURS, buddy! NO hesitation and no regrets. GO for it.

wedge
06-18-09, 3:13 pm
haha...you guys are great! No sweat, bro.....I know all about the personal stuff....I will be leaving for a weeks vacation on Monday....we are taking the kids to my parents and the mrs and I are heading out.....so looking forward to this!

Enjoy it bro. From what I've read in here, it sounds like you've more then earned it.
Eat and grow buddy.

DANO
06-18-09, 3:37 pm
haha...you guys are great! No sweat, bro.....I know all about the personal stuff....I will be leaving for a weeks vacation on Monday....we are taking the kids to my parents and the mrs and I are heading out.....so looking forward to this!

More power to ya bro! that will be a VERY refreshing week. have a great time.

machineman
06-18-09, 10:02 pm
thanks, fellas...it will be an enjoyable week....the only draw back is I won't be able to keep tabs on my brothers for a week! oh, shit....here comes withdrawal!!!!!

rob_in_korea
06-18-09, 10:13 pm
Solid looking Leg workout machineman. Enjoy your vacation.

-Rob

Psycho77
06-18-09, 10:37 pm
thanks, fellas...it will be an enjoyable week....the only draw back is I won't be able to keep tabs on my brothers for a week! oh, shit....here comes withdrawal!!!!!


Enjoy your vacation Bob!

Come back stronger.

prowrestler
06-18-09, 10:50 pm
nice leg day man

Phil800101
06-19-09, 3:54 am
Enjoy your vacation Bob!

Come back stronger.

x2! Have a good time bro.

Shamus11B
06-19-09, 1:47 pm
Still solid as hell in here Bob. Enjoy your vacation, looks the like the cut is treating you well. Hope everything is going good with your family man. -Shamus-

machineman
06-21-09, 11:20 pm
okay brother and sisters.....this is going to be the last post here for about a week...everything is packed (finally) and ready to go....van is gassed up, gps is set and we are ready to roll outta here tomorrow at 7am.....it is absurdly quite around here! those of you with kids will know exactly what I am talking about....it is nice, but at the same time I sort of miss the chaos.....I miss the patterning of feet through the dining room....the constant yelling and shouting....it is the same feeling I have when I am not in the gym....I feel..Off somehow....I know this week away from the chaos (gym and kids) is exactly what I need right now....but as everyone knows it is hard to do it....so, with that, I bid everyone a good night, good day and good week....I will be ready and focused to hit it hard again next Monday after we get back....so I raise my glass (if I had one at the moment!!) and give all you a so-long toast....enjoy the week and I will be catching up with everyone when I get back......

Bob and the mrs!

DANO
06-22-09, 2:07 pm
Have a great one.....

NWSaint
06-22-09, 7:46 pm
MM!

Rest up..... get back in one piece.. and back to work!

Enjoy the vaca' boss, mine isn't til' October, so I can only envy yours.. check ya when ya return...........Aloha'



NWSaint.

omgi
06-27-09, 3:24 pm
Enjoy the ride! Hope you are having a good summer over there.

wedge
06-28-09, 6:50 pm
Hope you're having a good one bro!

machineman
06-28-09, 9:14 pm
well, that was a very nice week....busy but very nice to have some time for us....kids stayed with the grandparents for the week....I figure we walked probably 3-5 miles a day.....we would get going around 9am and get back around 9-10pm.....took about 350 pictures that I now have the fun task of sorting through!

I have a SPECIAL pic for Juggs....but I will not post a link to it until I send it to him!!

Tomorrow will be back to work (both the tool shop and the "body" shop!) I will be on this routine another 6 or 7 weeks....just want to see where I am at then and decide....I will weigh in tomorrow like I always do on Mondays....obviously I wasn't here last week to weigh in but I will be looking forward to seeing where I am after a week off....

Psycho77
06-28-09, 9:20 pm
well, that was a very nice week....busy but very nice to have some time for us....kids stayed with the grandparents for the week....I figure we walked probably 3-5 miles a day.....we would get going around 9am and get back around 9-10pm.....took about 350 pictures that I now have the fun task of sorting through!

I have a SPECIAL pic for Juggs....but I will not post a link to it until I send it to him!!

Tomorrow will be back to work (both the tool shop and the "body" shop!) I will be on this routine another 6 or 7 weeks....just want to see where I am at then and decide....I will weigh in tomorrow like I always do on Mondays....obviously I wasn't here last week to weigh in but I will be looking forward to seeing where I am after a week off....


Welcome back, Bob.

machineman
06-28-09, 9:22 pm
thanks brother....glad to be back! missed everyone.....trying to play catch up.....

ghost
06-28-09, 11:49 pm
Bob, great to have you back on here brother!

Firedrake
06-28-09, 11:59 pm
Welcome back, Bob! Glad you had a good time!

machineman
06-30-09, 6:16 pm
the first day back into it after vacation....weights were kept a bit lower but will work my way back up the ladder!!

Warm Up
DB Flat Bench
40 X 12
45 X 12
50 X 12
55 X 12
60 X 12
50 X 15

Incline BB Bench
bar X 12
95 X 8
95 X 10
95 X 10

BW Dips
BW X 11
BW X 11

Cambered Bar Rev Curls
55 X 15
55 X 15
55 X 15

Double Arm BD Curls
20 X 15
15 X 15

Double Arm Cable Curls
45 X 15 (pull thru)
45 X 17 (facing machine)

arms were toast....I wanted to start with the incline bb bench but I had to switch to the db flat first....

Weighed in this morning.....was 243 prior to vacation and was 244 today....not too bad I don't think....but back to the grind once again.....

Firedrake
06-30-09, 6:20 pm
Nice work, Bob -- I've finally got the Alabama weight off, and I was a lot worse off than you are.

DANO
06-30-09, 6:40 pm
Good stuff MM, Glad to see you back on the boards.

wedge
06-30-09, 8:22 pm
Nice solid return MM. Hope you enjoyed your vacation.

machineman
06-30-09, 9:23 pm
Nice work, Bob -- I've finally got the Alabama weight off, and I was a lot worse off than you are.

thanks, Jim...I did try to watch my eating last week...plus with all the walking, I figured to come back at the same weight....


Good stuff MM, Glad to see you back on the boards.

glad to be back, DANO....I missed being able to check up on everyone while I was gone....but it was a break from home, work and everyday life in general that was needed...but I was too stubborn to take.....won't make that mistake again.....


Nice solid return MM. Hope you enjoyed your vacation.

thanks, wedge.....we had a great time.....

Psycho77
07-02-09, 12:13 am
good work, Bob.

back to the grind once again.

rob_in_korea
07-02-09, 6:08 am
Welcome back machineman. Nice solid workout to start things off again.

-Rob

machineman
07-02-09, 6:32 am
Warm up

Front Squat
bar X 15
95 X 15
115 X 15
145 X 10

Single Leg Press (short ROM) ss Calf Raise
1pps X 20 ss X 20
1pps +25 X 20 ss X 20
1pps +25 X 20 ss X 20
1pps +25 X 20

Leg Ext
80 X 15
100 X 15

Leg Press (short ROM, double leg)
3pps X 22

Calves (done on leg press)
3pps X 20
4pps +25 X 20
3pps +25 X 20

done and done....legs were wobbly all night long....hit the rack about 9:30 and slept like a baby! day off today except for cardio......

firsthorseman97
07-02-09, 6:34 am
Glad to see your back at it Bob. Nice post-vaca workout, but now its time to raise the bar!

machineman
07-02-09, 6:36 am
Welcome back machineman. Nice solid workout to start things off again.

-Rob

thanks, Rob.....


Glad to see your back at it Bob. Nice post-vaca workout, but now its time to raise the bar!

thanks, Ryan.....yep, time to raise the bar some more! a few more weeks of dieting (looking to get down to 235ish) then back to the heavy stuff...got some huge goals to obtain before the AC.....

DANO
07-02-09, 12:41 pm
Hey MM you starting to see some better definition? those leg workouts should SHREAD your legs!

machineman
07-02-09, 3:18 pm
Hey MM you starting to see some better definition? those leg workouts should SHREAD your legs!

getting there! hoping to get on this latest promo....take dieting and training to a whole new level....if not, it's all good....will still keep lowering the bf% and get back to the strength training....

Firedrake
07-02-09, 3:36 pm
Great looking leg day, bro -- I LIKE "wobbly" -- it lets me know I Got It Done.

The soreness the next day, on the other hand, is a stone bitch on the cardio.

machineman
07-03-09, 7:13 am
Great looking leg day, bro -- I LIKE "wobbly" -- it lets me know I Got It Done.

The soreness the next day, on the other hand, is a stone bitch on the cardio.

thanks Jim..and yes, the day after cardio is a bitch!

DANO
07-03-09, 3:35 pm
Hey, MM I can't wait for you to get back into heavy work, that 450 felt awesome! wedge is going to yank that off the floor soon (he just doesn't realize it yet). I bet you come back at it and pull a 435 with ease! Hope you get some work in today....Enjoy the weekend!

machineman
07-03-09, 4:09 pm
Hey, MM I can't wait for you to get back into heavy work, that 450 felt awesome! wedge is going to yank that off the floor soon (he just doesn't realize it yet). I bet you come back at it and pull a 435 with ease! Hope you get some work in today....Enjoy the weekend!

thanks, Dano! We will see what Tuesday brings....I am either going on the biggest cut/diet of my life or I will be back in the trenches with you and wedge in 5 weeks!

machineman
07-03-09, 4:48 pm
Off To Do Work!

Shamus11B
07-03-09, 7:14 pm
Great leg session MM. I am assuming you are still doing a cut, hows it going? Hope you are seeing great results man.

NWSaint
07-03-09, 10:41 pm
MM!

Ahhhhh, glad to see ya back on the board, hope you enjoyed your time away, sure sounds like ya did.. Anyways, enough pleasantries and welcome homes already.. LoL .. let's that get that shyt back on pace bruddah'!!.. good lookin' wheels session, & I know ya got more comin'.. check ya soon.. (yeaaaah, you know me, short-n-sweet, no bullshyt'n around *smile*) .............Aloha'



NWSaint.

machineman
07-04-09, 12:55 am
Great leg session MM. I am assuming you are still doing a cut, hows it going? Hope you are seeing great results man.

yup still cutting.....getting back into the swing of things after vacation.....


MM!

Ahhhhh, glad to see ya back on the board, hope you enjoyed your time away, sure sounds like ya did.. Anyways, enough pleasantries and welcome homes already.. LoL .. let's that get that shyt back on pace bruddah'!!.. good lookin' wheels session, & I know ya got more comin'.. check ya soon.. (yeaaaah, you know me, short-n-sweet, no bullshyt'n around *smile*) .............Aloha'



NWSaint.

haha...thanks, saint! gettin back on pace for sure....

machineman
07-04-09, 12:57 am
Alt DB Rows
30 X 15
40 X 15
50 X 15
60 X 15
60 X 15

V Bar Pulldowns
70 X 18
85 X 14
85 X 11

DB Pullovers
20 X 15
30 X 15
40 X 15
50 X 15
60 X 12

BB Shrugs
95 X 20
145 X 20
165 X 20

DB Reverse Flyes
15 X 15
15 X 15
15 X 15

Shamus11B
07-04-09, 3:45 am
Great Back and Shoulder session Bob. Glad you are getting back into the mix man.

firsthorseman97
07-04-09, 8:12 am
Solid work Bob. Just what I expected to see in here. Keep killin' it. Have yourself a great weekend!

Psycho77
07-04-09, 11:33 am
Sick back work, Bob.

Enjoy the weekend.

Phil800101
07-05-09, 12:55 pm
Awesome work in here Bob, keep it up!

machineman
07-06-09, 12:03 pm
Solid work Bob. Just what I expected to see in here. Keep killin' it. Have yourself a great weekend!

thanks Ryan...weekend was good, bro....spent some time playing with the kids in the lake yesterday...but forgot the sunscreen (for me) and am paying a dear price today.....put it this way...I make a lobster look white!


Sick back work, Bob.

Enjoy the weekend.

thanks Mike...see above!

machineman
07-06-09, 12:04 pm
Awesome work in here Bob, keep it up!

thanks Phil....still feeling that back workout today!

today ought to be fun and painful....front and back are sunburned pretty good! but the show must go on.....we will see how this afternoon's workout plays out.....

DANO
07-06-09, 12:11 pm
thanks Phil....still feeling that back workout today!

today ought to be fun and painful....front and back are sunburned pretty good! but the show must go on.....we will see how this afternoon's workout plays out.....

Just as long as your feet didn't get burned...I hate getting my feet sunburned.

machineman
07-06-09, 12:14 pm
Just as long as your feet didn't get burned...I hate getting my feet sunburned.

feet are good..my shirts are killing me! they are scatching the piss outta this sunburn...won't be making this mistake again anytime soon!

DANO
07-06-09, 12:16 pm
Dude, I am ALWAYS frogetting the sunblock. And my wrokshirts are on a good day, made from low grade steel wool! haha

machineman
07-06-09, 12:17 pm
Dude, I am ALWAYS frogetting the sunblock. And my wrokshirts are on a good day, made from low grade steel wool! haha

hahaha.....that's exactly what mine feel like today.....

machineman
07-06-09, 6:02 pm
Warm Up

Neck Press
bar X 20
95 X 20
115 X 15

Flat DB Flyes
30 X 12
40 X 12
45 X 12

Incline DB Press
30 X 12
35 X 12

Seated Alt curls
15 X 15
20 X 15
25 X 15

Standing Hammer Curls
20 X 20
25 X 20

Machine Preacher curls
40 X 23 (F)

Abs

DANO
07-06-09, 6:55 pm
How is it coming along? are you a six-pack panda yet? haha
looks good!

machineman
07-06-09, 7:00 pm
How is it coming along? are you a six-pack panda yet? haha
looks good!

6 pack? nah....but I did find a panda restaurant while on vacation!

http://img43.imageshack.us/img43/4273/juggspandapic.jpg

I sent this to J as I actually took it because it reminded me of him!!!!

DANO
07-06-09, 7:02 pm
6 pack? nah....but I did find a panda restaurant while on vacation!

http://img43.imageshack.us/img43/4273/juggspandapic.jpg

I sent this to J as I actually took it because it reminded me of him!!!!

haha, good one! I'll bet he got a kick out of that!

machineman
07-06-09, 7:15 pm
haha, good one! I'll bet he got a kick out of that!

that was at Union Station in DC! There will be another pic soon!

Firedrake
07-06-09, 7:35 pm
Great chest and bi day, Bob!

Psycho77
07-06-09, 9:27 pm
feet are good..my shirts are killing me! they are scatching the piss outta this sunburn...won't be making this mistake again anytime soon!

Hahaha.

hmmm, never seem to get sun burn problems. The benefits of dark colored skin, built in sunbock.

Great workout. I know it must have hurt bad.

firsthorseman97
07-07-09, 6:28 am
Great chest and bi's workout Bob.

machineman
07-07-09, 6:52 am
Great chest and bi day, Bob!

thanks, gramps!


Hahaha.

hmmm, never seem to get sun burn problems. The benefits of dark colored skin, built in sunbock.

Great workout. I know it must have hurt bad.

thanks, Mike....yea, it was painful....but the show MUST go on!


Great chest and bi's workout Bob.

thanks Ryan....

rob_in_korea
07-07-09, 7:56 am
Solid looking workout machineman. Sunburn sucks....

-Rob

machineman
07-07-09, 7:59 am
Solid looking workout machineman. Sunburn sucks....

-Rob

thanks, Rob....and yes they do! it feels a little better today, but it was still hard to sleep last night.....couldn't get comfortable....

Psycho77
07-07-09, 9:50 am
Looks like I am the first.....CONGRATS on getting chosen, Bob!

DANO
07-07-09, 11:28 am
Well, I guess you arn't buying that belt yet! haha...Congrats man.

machineman
07-07-09, 6:03 pm
Looks like I am the first.....CONGRATS on getting chosen, Bob!


Well, I guess you arn't buying that belt yet! haha...Congrats man.

thanks, fellas.....gonna be one HELL of a ride!

first entry below.....

machineman
07-07-09, 6:04 pm
Warm Up

Leg press (3 X 50)
1 pps
1 pps + 25
2 pps (PR)

Squat (2 X 20)
135
155 (PR)

Leg Ext (3 X 20)
60
70
90 (PR for reps)

Lying Leg Curls (3 X 12)
60
80
90 (PR for reps)

BW Lunges (2 X 12-15)
15
15

I found out earlier today that I was chosen for the cutting promo.....so I figured no better time to start than right now.....I have a suspicion that cardio will SUCK tomorrow!

DANO
07-07-09, 6:09 pm
It does anyway!

Firedrake
07-07-09, 6:14 pm
How will tomorrow be any different? At least I'm going to get to put on mass!

Congrats, Bob! It'll be just like the Project "C" ride -- just for three months! <grin>

machineman
07-07-09, 6:24 pm
It does anyway!

true enough!!


How will tomorrow be any different? At least I'm going to get to put on mass!

Congrats, Bob! It'll be just like the Project "C" ride -- just for three months! <grin>

oh, it will make the project C ride look like a "gramps" sunday drive!

Firedrake
07-07-09, 6:33 pm
oh, it will make the project C ride look like a "gramps" sunday drive!

Oh, let me get back there and drive your skinny new ass around the track some Sunday, junior! <grin> (mind you, I'm gonna need some new leathers at the end of THIS ride.)

Mr. Dead
07-07-09, 6:37 pm
Congrats on getting chosen!!! This will make your "Project C" ride look like a breeze!!!

Swok
07-08-09, 5:24 am
looking good man, keep up the good work.

Psycho77
07-08-09, 6:43 am
Warm Up

Leg press (3 X 50)
1 pps
1 pps + 25
2 pps (PR)

Squat (2 X 20)
135
155 (PR)

Leg Ext (3 X 20)
60
70
90 (PR for reps)

Lying Leg Curls (3 X 12)
60
80
90 (PR for reps)

BW Lunges (2 X 12-15)
15
15

I found out earlier today that I was chosen for the cutting promo.....so I figured no better time to start than right now.....I have a suspicion that cardio will SUCK tomorrow!

it has officially started. good work Bob.

Shamus11B
07-08-09, 10:28 am
Congratulations Bob, this is gunna be a great opportunity for ya to continue you cut and become peeled bro. Goodluck man your gunna do great.

wedge
07-08-09, 10:53 am
Congrats on being selected MM. Looking forward to following your journey to a new sleeker and cut machineman.

NJC_Manhattan
07-09-09, 10:43 am
Congrats on the selection. Good to be on the team

machineman
07-09-09, 1:19 pm
Congrats on the selection. Good to be on the team

same to you bro! Red all the way.....let's take it to the yellow team!

machineman
07-09-09, 1:23 pm
Warm Up

BOR
bar X a5
95 X 15
115 x 15
135 X 15
155 X 15

Close Grip Pull Ups
BW X 10
BW X 10 (last 2 spotted)
BW X 10 (last 3 spotted)

Straight Arm Pulldowns
50 X 15
50 X 15

Standing DB Shrugs
20 X 50
30 X 50
40 X 50

Reverse Pec Dec
40 X 15
50 X 15
60 X 15

and done.....pretty much spent after this....pic coming tonight.....

firsthorseman97
07-09-09, 3:06 pm
Solid work Bob. You'll be feelin' that tomorrow.

Firedrake
07-09-09, 3:08 pm
Great work, Bob! Those 50-rep DB Shrugs can be killer!

I have a link to my pics both in my Journey and on the contest thread.

machineman
07-09-09, 3:47 pm
thanks, guys.....my legs are still killing me from Tuesday!

i was hoping to get pics today, but I haven't heard from the person that was supposed to come over and do them.....and the mrs has the digital camera til Sunday night.....so it will be Sunday most likely before pics are up.....

machineman
07-10-09, 11:41 am
since I am off today, had to get the workout done in the AM.....pretty weird!

Warm up

Seated DB Press
20 x 15
25 x 15
30 x 15
35 x 15
40 x 15

Standing DB Front Lat
15 x 15
20 x 15
25 x 15

Seated Side Lat
15 x 15
15 x 15
15 x 15

CGBP
115 X 8
135 x 8
165 x 8
185 x 8

DB Kickbacks
20 x 15
25 x 15
30 x 15

Cable Pushdown
60 X 50 (wasn't heavy enough!)
90 X 22 (failure)

done and done......

Psycho77
07-10-09, 3:49 pm
since I am off today, had to get the workout done in the AM.....pretty weird!

Warm up

Seated DB Press
20 x 15
25 x 15
30 x 15
35 x 15
40 x 15

Standing DB Front Lat
15 x 15
20 x 15
25 x 15

Seated Side Lat
15 x 15
15 x 15
15 x 15

CGBP
115 X 8
135 x 8
165 x 8
185 x 8

DB Kickbacks
20 x 15
25 x 15
30 x 15

Cable Pushdown
60 X 50 (wasn't heavy enough!)
90 X 22 (failure)

done and done......


that was some off day you had, Bob.

C.Coronato
07-10-09, 3:59 pm
Looking good brother. Keep it up.

Firedrake
07-10-09, 4:41 pm
Lookin' good, Bob -- where's the cardio? <grin>

NWSaint
07-10-09, 5:19 pm
MM!

Ahhhhh, congrats on the selection.. not sure what it all means, but I take it it's about get'n sliced-n-diced...well at least it's the time of year for it and not the dead of winter.. LoL.. that'd suck.. workouts lookin' solid as always (well almost always *smile*, just raz'n ya a lil').. and did I read correct ?? 50 rep DB shrugs ?? yikes!.. you tryin' to get those bad boys to come out or what ??.. anyways, keep your nose to the stone.. check ya soon.



NWSaint.

firsthorseman97
07-10-09, 7:41 pm
Nice work Bob. You hit it pretty hard for an AM workout, especially when your not used to it.

machineman
07-11-09, 12:36 am
Lookin' good, Bob -- where's the cardio? <grin>

not too worried about logging it right now.....but thanks!!


MM!

Ahhhhh, congrats on the selection.. not sure what it all means, but I take it it's about get'n sliced-n-diced...well at least it's the time of year for it and not the dead of winter.. LoL.. that'd suck.. workouts lookin' solid as always (well almost always *smile*, just raz'n ya a lil').. and did I read correct ?? 50 rep DB shrugs ?? yikes!.. you tryin' to get those bad boys to come out or what ??.. anyways, keep your nose to the stone.. check ya soon.

NWSaint.

thanks, saint...yup it's all about cutting right now for the Iron Contest....I got some real stiff competetion for sure.....gonna give 100% and see where it takes me......


Nice work Bob. You hit it pretty hard for an AM workout, especially when your not used to it.

thanks for the support Ryan......

machineman
07-11-09, 12:41 am
well, today has been a much longer day than I thought it was going to be.....I left town at 3 pm to go to my parents with the kids....got there at 5pm and got a phone call from my wife at 5:15 (she is in WV) saying that her aunt was having emergency open heart surgery. Jodie mother (her aunts sister) refused to go to the hospital so I immediately left and drove back home and straight to the hospital. She came out of surgery around 10:30pm after having a 4X bypass....everything looks okay so far, but I am sticking around until tomorrow afternoon, at the earliest, to make sure everything is going okay......please keep Jodie's aunt in your thoughts....she could use a little animal right now.......thanks......

machineman
07-11-09, 12:42 am
that was some off day you had, Bob.

thanks, Mike.....


Looking good brother. Keep it up.

thanks, ttl....got a lot of work ahead of me....

Firedrake
07-11-09, 1:09 am
well, today has been a much longer day than I thought it was going to be.....I left town at 3 pm to go to my parents with the kids....got there at 5pm and got a phone call from my wife at 5:15 (she is in WV) saying that her aunt was having emergency open heart surgery. Jodie mother (her aunts sister) refused to go to the hospital so I immediately left and drove back home and straight to the hospital. She came out of surgery around 10:30pm after having a 4X bypass....everything looks okay so far, but I am sticking around until tomorrow afternoon, at the earliest, to make sure everything is going okay......please keep Jodie's aunt in your thoughts....she could use a little animal right now.......thanks......

You're all in my prayers for strength, healing and serenity, my friend!

toobigfred
07-11-09, 9:47 am
You're all in my prayers for strength, healing and serenity, my friend!

Same here my friend, hope all goes well machine...

C.Coronato
07-13-09, 3:25 pm
Keep the spirits high MM. She will pull through!

Mr. Dead
07-13-09, 3:27 pm
You're all in my prayers for strength, healing and serenity, my friend!


Keep the spirits high MM. She will pull through!

Definitely...

omgi
07-13-09, 5:39 pm
Congratulations to making it into the Iron Contest! I'm looking forward to it with great anticipation! Good luck man!

machineman
07-13-09, 5:43 pm
Congratulations to making it into the Iron Contest! I'm looking forward to it with great anticipation! Good luck man!

thanks, bro....

Gaoshang Xiongshou
07-13-09, 9:58 pm
Yo brother, just stepping in to check on you.

machineman
07-13-09, 11:49 pm
Yo brother, just stepping in to check on you.

thanks, bro...support is much appreciated....

As of tomorrow (or when my new journey is set up) this thread will be somewhat dormant....all diet, supp info and training will be logged in the honored section....I will post up a link when one is available....

machineman
07-14-09, 10:17 pm
as of now, I will update this thread briefly.....otherwise most of the posts will be here:

http://forum.animalpak.com/showthread.php?t=26636

NWSaint
07-15-09, 7:07 am
MM!

Your doin' well ma'man.. i'll have to peep over on your new digs and check out the buisness.. keep the "Focus".. check ya soon bruddah'.



NWSaint.

machineman
07-15-09, 8:56 am
focus is dialed in, brotha!

wedge
07-15-09, 3:28 pm
Guess I'll have to wander on over to your new thread. I hear things are getting cut in there.

SolidTongan
07-15-09, 5:28 pm
You preparin foe a show?

machineman
07-15-09, 8:42 pm
You preparin foe a show?

nope....at least I don't have any plans on competing right now.....just a great opportunity....but who knows....maybe when this is all said and done, I may change my mind....but I wouldn't compete for a few years yet....definitely need to add some quality mass.....

Jonken
07-18-09, 4:17 am
Hey man, gl in the cutting contest :D

SolidTongan
07-18-09, 9:10 pm
nope....at least I don't have any plans on competing right now.....just a great opportunity....but who knows....maybe when this is all said and done, I may change my mind....but I wouldn't compete for a few years yet....definitely need to add some quality mass.....

I feel ya. I want to do a show in maybe 5 years or so. I still need to figure out what works foe me and what doesn't. I'm doin' FST-7 right now, and I like it alot.

machineman
07-19-09, 11:40 am
Hey man, gl in the cutting contest :D

thanks for stopping by, bro....appreciate it!

Phil800101
07-20-09, 1:25 pm
Good stuff in here Bob! I'll hit ya up at the new place.

machineman
08-08-09, 1:27 pm
I haven't posted up in here in a while....so this is just copied over from the Team Red cutting thread.....


so here we are.....08.08.09....One year to the day that I found this place, this brotherhood....how my life has changed over these past 365 days.....how my body has changed over these past 365 days.....I have learned more about myself than I thought I would when I joined the Legion.....I am learning how to lift and eat for a goal....how to prepare mentally and physically for the battle in the gym....am I where I want to be? not even close.....do I want more? HELL yes....isn't that why we are all here? we want more than what we have at this point? this is not some "I want more, more, more" in the sense of the worldly possessions, but in the realm of our physical beings.....I want more fat loss and more lean muscle....I want to look better at 34 than I did at 33....hell, I want to look better at 34 than I did at 18 when I was training as a swimmer for 51 weeks out of the year.....I stumbled across something I haven't read in quite a while....you all know what it is....it can be summarized in 2 words.....THE JOURNEY.....I have been on Team Red for 3 weeks now....almost 4....doing work to the best I can....I started rereading the Journey and it has relit something that I wouldn't say was extinguished, but maybe somewhat faded....it was something that was found at exactly the right time with some words that I needed to listen to.....mainly--What the fuck are you looking at? You have work to do.....yes indeed, I DO have work to do....I want to be further along that I am.....I want more body fat loss.....well, there is but one person that has control over that....ME.....and I will not stand in my way and say "I wish....If only....But....." no, fuck that....it is all about "I will.....I did.....I can...." I have about 10 weeks left of this cutting journey....I have a refocused energy about me....I know what needs to be done....so on this, my birthday to the iron game, I rededicate myself to the journey at hand...knowing that I will become what I see in my minds eye.....and I will let nothing and no one stand in the way of that path....so, happy birthday to me....and my present to me on this wonderful day? 1 hour and 30 minutes of glorious cardio so that I become what it is I envision for myself.....

Hope everyone has a great weekend....Team Red--let's get this pain train building steam and momentum.....so much so, that the judges have to take DAYS to pick a winner.....let us take our place at the table with Team Yellow and let ALL of us, the Legion Vast, take our places at the table.....

Chin
08-09-09, 11:48 pm
haha... Wish you the best in the competition buddy... gotta pull your socks up and get dirty... Looking forward to see the outcome...

Chin

NaturallyPumpd
09-02-09, 10:02 pm
Just droppin in to see how lifes treatin ya, its been awhile.

machineman
10-05-09, 3:54 pm
well, well.....not sure if I should revive this or not!!!! I am going to be posting up the new routine here in a few days.....glad to have done the cutting comp, but also glad it is almost over!!!!!

DANO
10-05-09, 7:29 pm
well, well.....not sure if I should revive this or not!!!! I am going to be posting up the new routine here in a few days.....glad to have done the cutting comp, but also glad it is almost over!!!!!

keep it alive! you need a place to hide when you are not cutting! haha.

machineman
10-05-09, 8:44 pm
keep it alive! you need a place to hide when you are not cutting! haha.

laugh it up, big boy!!!! I am DONE cutting for a long time! Time to get some lean meat back on.....and I got the program to do it.....

The cut was something that was a definite learning experience. Now I know what to do and how to do it. I will end up losing 20 pounds, 6% BF and lost 1-1.5" off the waist.....

DANO
10-05-09, 9:08 pm
you definately get a standing ovation from me mm. that is hard work and dedication

machineman
10-09-09, 11:20 pm
I am going to post up the new routine that starts either next week or the week after......just have to see how things go.....it will be a simple push/pull/legs day....split is as follows:

Monday-Squat day (lol get squats over with Monday!)

Leg extensions-2 sets just to warm the legs up

Squats-5x5, warm up with 2 sets of 5, then 3 sets of 5 with the same weight, once you get all your sets and reps add 5 lbs. Afterwards strip 50 lbs off and hit a back off set of 8, add 5 lbs each time you get the 8 reps.

Leg curl-3x10

Calf raises-3x20

Wednesday-Bench press day

Flat bench-5 4 3 2 1, warm up then hit a set of 5, then increase the weight for 4, then 3, then 2, and finish it with a top single. Add 5 lbs to each set every successive workout, and make sure you have a spotter. This should get your bench up quick!

Seated db press-3x8, ramping to a top set of 8, first 2 sets warm up

Dips-3x10, do them weighted if possible. Add 10 lbs as soon as you can do 10 reps in good form and go from there.

Lateral raises-2x12


Finish things off with a burn out set of tricep pushdowns!

Friday-Deadlift day

Deads-work up to a heavy weight and hit for 3 sets of 3, then afterward strip 50 lbs off and go for back off set of 5. Same as always add 5 lbs each successive workout.

One arm db rows- 2x6, go HEAVY on these!

Chins-3x8, do these with bodyweight at first, if you can't do the in full fange just do half reps, that's how I built my strength on them. Add 10 lbs as soon as you can do 8 reps, and drop the reps to 5. Work up to 8 each time you add weight.

Barbell curls-2x8, go heavy!

Hypers-2x15

I will also be hitting rack pulls every three weeks to change it up some....gotta thank Shizz once again for the help with this....

machineman
10-09-09, 11:23 pm
you definately get a standing ovation from me mm. that is hard work and dedication

thanks, DANO....appreciate all the support from you guys.....

Phil800101
10-11-09, 1:41 pm
Solid work as usual Bob! What's new?

New split looks killer.

machineman
10-24-09, 2:17 pm
time to revive this bitch! I will be hitting up the Columbus ABC tomorrow with Little Z....he is going to work on bench with me. It is my worst lift by far and I need someone to help me with form and technique.....then off to Mongo's afterward.....so tomorrow it starts....I didn't really think about this but this year, 2009, I have cut almost 40 pounds. I did the project C cut, and lost I think 15 pounds, then another 23 in the iron contest.....time for me to get back on the size and strength train. I am not so much worried about size as I know that will come with TIME. I need to get the strength back up. I have a one night stand with 450 on the deads. I WILL get that then it is on to heavier weight from there. So, hop on the train brothers, it is time to leave the station and head out into the unknown......

machineman
10-24-09, 2:20 pm
so last night, I went and checked out a new Jujitsu club in town. First time I have grappled in about 6 months....and I could tell.....submission attempts were sloppy. Missed all of them. Got tapped 4 times. But man was it fun! It is something I truely missed. So know, I have to decide if I can or will try to balance the lifting and the grappling or if I am just going to concentrate on the lifting. Feeling a little sore today, but not too bad at all. Got some nice compliments last night on strength and how I looked.....so all the cutting this year has paid off, I guess!

weedlewott
10-24-09, 2:33 pm
so i missed this... disregard my last post.

Firedrake
10-24-09, 10:20 pm
time to revive this bitch! I will be hitting up the Columbus ABC tomorrow with Little Z....he is going to work on bench with me. It is my worst lift by far and I need someone to help me with form and technique.....then off to Mongo's afterward.....so tomorrow it starts....I didn't really think about this but this year, 2009, I have cut almost 40 pounds. I did the project C cut, and lost I think 15 pounds, then another 23 in the iron contest.....time for me to get back on the size and strength train. I am not so much worried about size as I know that will come with TIME. I need to get the strength back up. I have a one night stand with 450 on the deads. I WILL get that then it is on to heavier weight from there. So, hop on the train brothers, it is time to leave the station and head out into the unknown......

chuggachuggachuggachugga WOO WOOO! Get it rollin' bro!


so last night, I went and checked out a new Jujitsu club in town. First time I have grappled in about 6 months....and I could tell.....submission attempts were sloppy. Missed all of them. Got tapped 4 times. But man was it fun! It is something I truely missed. So know, I have to decide if I can or will try to balance the lifting and the grappling or if I am just going to concentrate on the lifting. Feeling a little sore today, but not too bad at all. Got some nice compliments last night on strength and how I looked.....so all the cutting this year has paid off, I guess!

Do what feels right, Bob! The key is balance and what fulfills you!

Little Z
10-24-09, 10:24 pm
time to revive this bitch! I will be hitting up the Columbus ABC tomorrow with Little Z....he is going to work on bench with me. It is my worst lift by far and I need someone to help me with form and technique.....then off to Mongo's afterward.....so tomorrow it starts....I didn't really think about this but this year, 2009, I have cut almost 40 pounds. I did the project C cut, and lost I think 15 pounds, then another 23 in the iron contest.....time for me to get back on the size and strength train. I am not so much worried about size as I know that will come with TIME. I need to get the strength back up. I have a one night stand with 450 on the deads. I WILL get that then it is on to heavier weight from there. So, hop on the train brothers, it is time to leave the station and head out into the unknown......

HAHAH talking about train.. I do this thing when I go to lift where I huff and puff and a kid told me I sounded like a train.. so now I walk around the gym
doing a train "WHOOOOOOOOOOOOOOOOOO WHOOOOOOOOOOOOOOOOOOOOO"

TOMORROW IS THE DAY BROTHER!

shizz702
10-25-09, 12:17 pm
Kill it at that abc tomorrow Bob, I'm sure Z will be able to give you some great tips to get that bench up!

Phil800101
10-25-09, 12:44 pm
time to revive this bitch! I will be hitting up the Columbus ABC tomorrow with Little Z....he is going to work on bench with me. It is my worst lift by far and I need someone to help me with form and technique.....then off to Mongo's afterward.....so tomorrow it starts....I didn't really think about this but this year, 2009, I have cut almost 40 pounds. I did the project C cut, and lost I think 15 pounds, then another 23 in the iron contest.....time for me to get back on the size and strength train. I am not so much worried about size as I know that will come with TIME. I need to get the strength back up. I have a one night stand with 450 on the deads. I WILL get that then it is on to heavier weight from there. So, hop on the train brothers, it is time to leave the station and head out into the unknown......

Sounds good bro, congrats on the progress! Do what you gotta do.


so last night, I went and checked out a new Jujitsu club in town. First time I have grappled in about 6 months....and I could tell.....submission attempts were sloppy. Missed all of them. Got tapped 4 times. But man was it fun! It is something I truely missed. So know, I have to decide if I can or will try to balance the lifting and the grappling or if I am just going to concentrate on the lifting. Feeling a little sore today, but not too bad at all. Got some nice compliments last night on strength and how I looked.....so all the cutting this year has paid off, I guess!

Sweet.

machineman
10-26-09, 5:12 am
man, what can I say......great time lifting and eating yesterday.....was a long day, but well worth the trip.....Z and his buddy Harold really helped me out alot with my bench.....worked up to a single of 225....did alot of form work and getting comfortable benching properly.....worked 3 sets of mil press, 3 sets of front laterals, 3 sets side laterals and 6 sets of 8 (with 10 seconds rest between sets) of DB tri extensions, 3 sets on the HS dip machine.....all in all a good workout to get back into hitting the heavy stuff! Food afterward was great....gotta love Mongo's......on tap for today will be deads.....

firsthorseman97
10-26-09, 6:32 am
man, what can I say......great time lifting and eating yesterday.....was a long day, but well worth the trip.....Z and his buddy Harold really helped me out alot with my bench.....worked up to a single of 225....did alot of form work and getting comfortable benching properly.....worked 3 sets of mil press, 3 sets of front laterals, 3 sets side laterals and 6 sets of 8 (with 10 seconds rest between sets) of DB tri extensions, 3 sets on the HS dip machine.....all in all a good workout to get back into hitting the heavy stuff! Food afterward was great....gotta love Mongo's......on tap for today will be deads.....


Sounds like you had a great time, Bob. Can't wait to meet up with ya in Toledo in the near future!

machineman
10-26-09, 6:34 am
Sounds like you had a great time, Bob. Can't wait to meet up with ya in Toledo in the near future!

for sure, bro....looking forward to it!

Psycho77
10-26-09, 11:53 am
Looks like everything is going well in there. train hard, bro.

machineman
10-26-09, 11:56 am
Looks like everything is going well in there. train hard, bro.

will do....

Firedrake
10-26-09, 2:26 pm
man, what can I say......great time lifting and eating yesterday.....was a long day, but well worth the trip.....Z and his buddy Harold really helped me out alot with my bench.....worked up to a single of 225....did alot of form work and getting comfortable benching properly.....worked 3 sets of mil press, 3 sets of front laterals, 3 sets side laterals and 6 sets of 8 (with 10 seconds rest between sets) of DB tri extensions, 3 sets on the HS dip machine.....all in all a good workout to get back into hitting the heavy stuff! Food afterward was great....gotta love Mongo's......on tap for today will be deads.....

Sounds like a great day! I'm looking forward to getting to tryout Mongo's next year!

Good work on the bench -- I know I have the devil's own time keeping my form tight on it.

Phil800101
10-26-09, 2:45 pm
man, what can I say......great time lifting and eating yesterday.....was a long day, but well worth the trip.....Z and his buddy Harold really helped me out alot with my bench.....worked up to a single of 225....did alot of form work and getting comfortable benching properly.....worked 3 sets of mil press, 3 sets of front laterals, 3 sets side laterals and 6 sets of 8 (with 10 seconds rest between sets) of DB tri extensions, 3 sets on the HS dip machine.....all in all a good workout to get back into hitting the heavy stuff! Food afterward was great....gotta love Mongo's......on tap for today will be deads.....

Sounds awesome Bob! Kill it on deads bro!

machineman
10-26-09, 10:43 pm
Warm Up

Deads
bar x 10
135 x 7
225 x 3
315 x 3
365 x 3
DS -- 315 x 5

DB Rows
65 x 6
80 x 6
90 x 6

Chins (GOTTA work on these)
8
8
8

BB Curl
50 x 8
70 x 8
70 x 8

Hypers
15
15

that's it.....surprised on the deads.....man they felt GOOD! feels good to move some heavy shit for a change.....tight and sore from yesterday but I'm off til Wednesday or Thursday....see how the back feels tomorrow....Squats on tap later this week....

weedlewott
10-26-09, 10:53 pm
Hell yeah Bob. That's what I'm talking about. Kicking names and taking ass. Glad to see you back on the roll. How is everything with your daughter brother? PM me if you want.

machineman
10-26-09, 10:56 pm
Hell yeah Bob. That's what I'm talking about. Kicking names and taking ass. Glad to see you back on the roll. How is everything with your daughter brother? PM me if you want.

thanks, Cory.....no news as of right now....they want us to go back in a few weeks....tell them how the sleeping pills are working....well, that can be handled with a phone call...I am not giving a 3 1/2 year old sleeping pills....they must be out of their f'in minds......feels good to be back in the gym....

weedlewott
10-26-09, 11:06 pm
thanks, Cory.....no news as of right now....they want us to go back in a few weeks....tell them how the sleeping pills are working....well, that can be handled with a phone call...I am not giving a 3 1/2 year old sleeping pills....they must be out of their f'in minds......feels good to be back in the gym....

What you could do is if they gave her a scrip, crush up about 1/3 of one or so and give it to her via drink or something right before bed just to see if it works out or helps any. I understand completely where you're coming from and am concerned for her well-being, but I mean, if they gave them to her, it was for a reason. You can always try it once. Not trying to offend by any means, Bob. But doctors (most) are good and won't put anyone in a bad place. Know what I mean?

machineman
10-26-09, 11:09 pm
What you could do is if they gave her a scrip, crush up about 1/3 of one or so and give it to her via drink or something right before bed just to see if it works out or helps any. I understand completely where you're coming from and am concerned for her well-being, but I mean, if they gave them to her, it was for a reason. You can always try it once. Not trying to offend by any means, Bob. But doctors (most) are good and won't put anyone in a bad place. Know what I mean?

I hear ya, Cory....We spent $100 on 2 visits for them to tell us they don't have a diagnosis for her...then just gave us this script for the pills....we are tweaking their nap schedule a little and so far it seems to be working....plus we are letting them stay up til 8:30pm. They get a little more play time after their nap too so that is also helping.....I appreciate the concern, bro.....more than you know and more than I can express....

DANO
10-27-09, 12:38 am
way to bring the thread back to life with deads mm!

Firedrake
10-27-09, 12:55 am
Good work on the deads, Bob!

Now then, about your daughters' doctors -- ya want we should get the guys and go EXPLAIN things to them about taking care of the girls? I'm sure we could make them see . . . reason. *grin*

Sleeping pills for little girls -- drugs are NOT always the answer . . .

Phil800101
10-27-09, 4:15 am
Sick session Bob, nice work! Strong deads, and the drop looks brutal.

Hope everything goes well with your daughter.

machineman
10-27-09, 4:16 am
Sick session Bob, nice work! Strong deads, and the drop looks brutal.

Hope everything goes well with your daughter.

thanks, Phil.....really had to work to get the last 2 reps on the drop, but got it done!

firsthorseman97
10-27-09, 6:44 am
Great workout, Bob! Nice to see you picking some weight up off the floor. Numbers look pretty damn good!

machineman
10-27-09, 7:43 am
Great workout, Bob! Nice to see you picking some weight up off the floor. Numbers look pretty damn good!

thanks, Ryan....getting back in the groove again....

wedge
10-27-09, 11:26 am
Picking up with the deads like you just left them last week. Good work MM. Hope everything is working itself out, outside of the gym.

machineman
10-29-09, 1:41 pm
After some pondering, I have decided I am going to step up and take on a PL meet sometime in late 2010 or early 2011....depending on how the training has progressed.....so with this in mind, I am waiting to hear back from Little Z and see what he has to say....but right now, I am shooting for a 1285 total for the first time out....any advise would be more than welcome as I start off on yet another wild ass tangent!!!!

Phil800101
10-29-09, 1:51 pm
Hell yeah bro!

wedge
10-29-09, 1:57 pm
After some pondering, I have decided I am going to step up and take on a PL meet sometime in late 2010 or early 2011....depending on how the training has progressed.....so with this in mind, I am waiting to hear back from Little Z and see what he has to say....but right now, I am shooting for a 1285 total for the first time out....any advise would be more than welcome as I start off on yet another wild ass tangent!!!!

NICE! I would recommend talking with IRBS. He has helped me out some with powerlifting training and also check out Westside Barbell. They have a lot of info.

machineman
10-29-09, 1:58 pm
Hell yeah bro!

thanks, Phil.....really gotta get the bench #'s up.....but after one session with Z and his friend, those #'s are gonna go up.....gonna be a fun ride this one is!

machineman
10-29-09, 1:59 pm
NICE! I would recommend talking with IRBS. He has helped me out some with powerlifting training and also check out Westside Barbell. They have a lot of info.

ya know....that thought just popped into my head (about getting in touch with IRBS)......thanks, brother...will definitely be checking out all my options.....

firsthorseman97
10-29-09, 2:06 pm
Sounds like a solid goal Bob! Can't wait to see this unfold.

machineman
10-29-09, 2:07 pm
Sounds like a solid goal Bob! Can't wait to see this unfold.

thanks, Ryan....got lots of work to do to get there.....want to up the total by about 200 pounds......

DANO
10-29-09, 3:02 pm
After some pondering, I have decided I am going to step up and take on a PL meet sometime in late 2010 or early 2011....depending on how the training has progressed.....so with this in mind, I am waiting to hear back from Little Z and see what he has to say....but right now, I am shooting for a 1285 total for the first time out....any advise would be more than welcome as I start off on yet another wild ass tangent!!!!

good goal mm. I look forward to seeing you charge at it!

Little Z
10-29-09, 3:18 pm
After some pondering, I have decided I am going to step up and take on a PL meet sometime in late 2010 or early 2011....depending on how the training has progressed.....so with this in mind, I am waiting to hear back from Little Z and see what he has to say....but right now, I am shooting for a 1285 total for the first time out....any advise would be more than welcome as I start off on yet another wild ass tangent!!!!

You got bit by the PL bug after seeing me in that shirt didnt you?.. HAHAH..

But yeah anytime you need anything hit me up, and I am sure Harold and I can come that way and work with you directly.. so no worries..

machineman
10-29-09, 3:35 pm
You got bit by the PL bug after seeing me in that shirt didnt you?.. HAHAH..

But yeah anytime you need anything hit me up, and I am sure Harold and I can come that way and work with you directly.. so no worries..

it was the Heisman that got me!

Little Z
10-29-09, 3:38 pm
it was the Heisman that got me!

HAHAHA I am sooo glad no one had a camera to forever save that horrific image..

DANO
10-29-09, 5:41 pm
at least it is not a cut....anything but a cut huh?

machineman
10-29-09, 6:03 pm
at least it is not a cut....anything but a cut huh?

true that! no cutting for awhile....PLEASE!

wedge
10-30-09, 9:45 am
true that! no cutting for awhile....PLEASE!

I may have missed it, but how did the contest end up?

machineman
10-30-09, 4:26 pm
I may have missed it, but how did the contest end up?

it went well....I was not able to get the pics up for the end of it, but I ended at -23 pounds and -7% bf....so all in all not too bad.....

As if work couldn't get any worse, we (our company) currently has Ford's Romeo Michigan Engine plant shut down....and we (my divsion....all 3 of us) have to bail them out again....my day started at 2am this morning.....I am going to take a nap here in a minute.....get up again at 5 or so......put the kids to bed at 8 and hit the rack myself....get up again at midnight and go back to work to relieve those guys....so fun to be me......

weedlewott
10-30-09, 5:22 pm
it went well....I was not able to get the pics up for the end of it, but I ended at -23 pounds and -7% bf....so all in all not too bad.....

As if work couldn't get any worse, we (our company) currently has Ford's Romeo Michigan Engine plant shut down....and we (my divsion....all 3 of us) have to bail them out again....my day started at 2am this morning.....I am going to take a nap here in a minute.....get up again at 5 or so......put the kids to bed at 8 and hit the rack myself....get up again at midnight and go back to work to relieve those guys....so fun to be me......

Damn I miss those days of working my ass off... I used to do the whole 20 hour day things... There was one week that I got my 40+ hours in after the first two days... I did a 36 hour job, came back to work 5 hours later, and finished a 12 hour shift... Yep... So glad I don't have to do that anymore.

DANO
10-30-09, 5:50 pm
haha, so YOU are part of the reason i have to deal with all these parts backorders!!

machineman
10-30-09, 8:16 pm
haha, so YOU are part of the reason i have to deal with all these parts backorders!!

nope....I work only in prototypes...we are bailling someone else out!

DANO
10-30-09, 8:50 pm
nope....I work only in prototypes...we are bailling someone else out!

haha, ya i knew you wernt the problem, ford has more than you can shake a stick at.. just a little humor!

weedlewott
10-30-09, 9:28 pm
haha, ya i knew you wernt the problem, ford has more than you can shake a stick at.. just a little humor!

Ain't that the truth... My power steering pump is going out. Lol. I should consider fixing that...

DANO
10-30-09, 9:42 pm
Ain't that the truth... My power steering pump is going out. Lol. I should consider fixing that...

nah, you need more arm work anyway....haha....

weedlewott
10-30-09, 9:49 pm
nah, you need more arm work anyway....haha....

haha. it's got a couple problems.. It likes to whine when I turn the wheel all the way left or right.. I feel like fighting it, but I like my stang, so I won't. Lol. I just need some pocket change and I'll be okay. New headlights, new windshield, couple mechanical problems, new brakes, new shocks... the usual.

Psycho77
10-31-09, 5:47 am
After some pondering, I have decided I am going to step up and take on a PL meet sometime in late 2010 or early 2011....depending on how the training has progressed.....so with this in mind, I am waiting to hear back from Little Z and see what he has to say....but right now, I am shooting for a 1285 total for the first time out....any advise would be more than welcome as I start off on yet another wild ass tangent!!!!


I am soooo happy to read this.

best of luck, Bob.

Happy Halloween.

machineman
10-31-09, 7:22 am
I am soooo happy to read this.

best of luck, Bob.

Happy Halloween.

thanks, big man! got alot of work to do to get there.....is it Halloween? shit, I have been here (work) since 1am.....left yesterday at 3:30pm.....leaving today around noon.....bailing people out SUCKS!

Happy Halloween to you as well!!!

weedlewott
10-31-09, 9:33 am
thanks, big man! got alot of work to do to get there.....is it Halloween? shit, I have been here (work) since 1am.....left yesterday at 3:30pm.....leaving today around noon.....bailing people out SUCKS!

Happy Halloween to you as well!!!
You damned right it's Halloween. I love the outfits the chicks wear. Ha. I'm actually going out tonight. Pretty excited. You taking the family Trick-or-Treating?

machineman
10-31-09, 10:24 am
You damned right it's Halloween. I love the outfits the chicks wear. Ha. I'm actually going out tonight. Pretty excited. You taking the family Trick-or-Treating?

I will take the kids for a few houses, then Jodie will take them around the neighborhood.....I need a NAP in the worst way!

Phil800101
10-31-09, 2:16 pm
Hope you get some solid rest bro.

machineman
10-31-09, 3:39 pm
Hope you get some solid rest bro.

thanks, Phil....I hope so too.....may take a nap here in a few....got a few things around the house to get done before trick or treat starts, so who knows....if not, will be an early night for me! hitting the gym tomorrow for squats, then bench on Monday.....looking forward to getting in the gym tomorrow....everyone have a safe and fun evening.....

prowrestler
10-31-09, 3:45 pm
nice work on the deads dude. keep it commin

machineman
11-02-09, 12:14 pm
as is the case so often, life got the way on Saturday....never got to bed till 11pm....was up for 23 hours.....woke up Sunday with BAD congestion......got some decent sleep last night and it is mostly gone now....doubling up on pak for the next few days....definitely hitting up some squats tonight.....gotta get this pos train movin'!

Mr. Dead
11-02-09, 12:16 pm
Lookin' good in here... Hope ya get to feelin' better!!!

machineman
11-02-09, 12:17 pm
Lookin' good in here... Hope ya get to feelin' better!!!

just some nagging bs.....then working overnight Friday certainly didn't help.....but feeling good today....at least good enough to get the puke bucket ready for tonight!!!

Mr. Dead
11-02-09, 12:18 pm
just some nagging bs.....then working overnight Friday certainly didn't help.....but feeling good today....at least good enough to get the puke bucket ready for tonight!!!

Sweet!!!

wedge
11-02-09, 1:37 pm
just some nagging bs.....then working overnight Friday certainly didn't help.....but feeling good today....at least good enough to get the puke bucket ready for tonight!!!

I've got squats tonight too brother! Lets do this!

DANO
11-02-09, 2:41 pm
and Dano makes 3... if i have time for nothing else squats will be done.

machineman
11-02-09, 3:22 pm
I've got squats tonight too brother! Lets do this!


and Dano makes 3... if i have time for nothing else squats will be done.

looks like I got some company for squats! guess we will be the walking funny crowd tomorrow.....

machineman
11-02-09, 6:57 pm
Squat
bar x a few
135 X 5
185 x 5
225 x 5 x 3
DS 185 x 8

Ham Blaster
10
10
10

Calf Raises (L.P.)
270 x 20
450 x 20
630 x 20

done and done
took about an hour
legs are still a little shaky....ought to hate tomorrow!

Mr. Dead
11-02-09, 7:02 pm
Squat
bar x a few
135 X 5
185 x 5
225 x 5 x 3
DS 185 x 8

Ham Blaster
10
10
10

Calf Raises (L.P.)
270 x 20
450 x 20
630 x 20

done and done
took about an hour
legs are still a little shaky....ought to hate tomorrow!

Great session!!! Looks like you didn't need the bucket, after all.. *LOL* Good lluck walking/hobbling/crawling, tomorrow...

machineman
11-02-09, 7:52 pm
Great session!!! Looks like you didn't need the bucket, after all.. *LOL* Good lluck walking/hobbling/crawling, tomorrow...

yea. no bucket required.....and I HOPE I don't have a lot of walking at work tomorrow! today was the first time I forced myself to use a belt when squatting.....definitely something to get used to.....weight wasn't has high as I had hoped, but it will all come back in due time....I have a year to get where I want to be......so the journey is underway.....

DANO
11-02-09, 8:49 pm
yea. no bucket required.....and I HOPE I don't have a lot of walking at work tomorrow! today was the first time I forced myself to use a belt when squatting.....definitely something to get used to.....weight wasn't has high as I had hoped, but it will all come back in due time....I have a year to get where I want to be......so the journey is underway.....

ya mm the weight will get higher REALLY quick..that whole 3 bros kind of thing! haha

wedge
11-02-09, 8:57 pm
yea. no bucket required.....and I HOPE I don't have a lot of walking at work tomorrow! today was the first time I forced myself to use a belt when squatting.....definitely something to get used to.....weight wasn't has high as I had hoped, but it will all come back in due time....I have a year to get where I want to be......so the journey is underway.....

It's a marathon. I'm sure you'll be putting up some serious weight in no time.
Did you take off some time from squatting like you did deadlifts?

machineman
11-02-09, 9:03 pm
It's a marathon. I'm sure you'll be putting up some serious weight in no time.
Did you take off some time from squatting like you did deadlifts?

not really, but it was usually after leg press and it was 20 rep sets....so, now I am back down to the 5-8 rep sets....that is why I was hoping for a bigger number, but I will take it...for now!

C.Coronato
11-03-09, 10:55 am
Looking good MM! Hell yea. Love those shaky days.

machineman
11-03-09, 12:06 pm
Looking good MM! Hell yea. Love those shaky days.

thanks, ttl.....they was REAL shaky last night...thankfully there hasn't been too much walking required today.....but the constant stand up/sit down is killin'me!

machineman
11-04-09, 8:06 pm
Bench work tonight.....

Bench
bar X a few
135 x 10 (2 second pause at bottom)
185 x 5 (same pause)
205 x 3
215 x 1
215 x 1
175 x 8 (working speed)

BB Front Raise
50 x 8
60 x 8
70 x 8
60 x 8

Side Laterals (pinky above thumb)
15 x 8
20 x 8
20 x 8

Curls
60 x 10
70 x 10
80 x 10

DB tri extensions (8 x 10, 10 seconds rest between each set)
20

Dips
BW x 10
BW + 25 x 8
BW + 45 x 6
BW x 10

- still working form and technique on bench (getting better and more comfortable)
- bb front raises felt strong
- curls felt GOOD
- dips were better than expected

weedlewott
11-04-09, 8:11 pm
Damn dude... Nice.

Psycho77
11-04-09, 8:44 pm
Damn dude... Nice.

X2! you said it Mike.

Good effin work on the squats and bench, MM.

machineman
11-04-09, 9:14 pm
Damn dude... Nice.


X2! you said it Mike.

Good effin work on the squats and bench, MM.

thanks, fellas....taking this thing seriously....I have a lot of work to do to get the numbers I need to be respectable at my first meet......but I got time to get there....

DANO
11-04-09, 9:17 pm
damn fine work mm....see, its all coming back! you guys are making me feel like a slacker... havent been able to hit the iron in a couple of days, and here you and wedge are tearing it up.. haha

machineman
11-04-09, 9:19 pm
damn fine work mm....see, its all coming back! you guys are making me feel like a slacker... havent been able to hit the iron in a couple of days, and here you and wedge are tearing it up.. haha

you are far from a slacker! I am working on getting ready for a meet in a years time....sounds like a long time away, but I know it will be here before I know it and I just want to make sure that I have done everything I can to be ready.....

firsthorseman97
11-05-09, 6:42 am
Past two workouts look pretty solid, Bob.

wedge
11-05-09, 9:42 am
I like the rest pause you are doing on bench. Getting ready for the meet. Pushing 315 in the gym versus strict conditions is two different beasts. You'll smoke everything!

prowrestler
11-05-09, 11:03 am
nice bench day!

machineman
11-05-09, 11:44 am
Past two workouts look pretty solid, Bob.

thanks, Ryan.....the last 2 workouts have left me sore as hell, too!


I like the rest pause you are doing on bench. Getting ready for the meet. Pushing 315 in the gym versus strict conditions is two different beasts. You'll smoke everything!

thanks, wedge....just trying to do work..


nice bench day!

thanks, pro...if you have any advise on the routine, throw it out there!

Firedrake
11-05-09, 7:54 pm
Looking solid, Bob -- sorry I didn't get back to you over the weekend -- I was busy having a good time! <grin>

Just got back to the weights today, and I see you're really killing it! Great stuff!

machineman
11-05-09, 8:26 pm
Looking solid, Bob -- sorry I didn't get back to you over the weekend -- I was busy having a good time! <grin>

Just got back to the weights today, and I see you're really killing it! Great stuff!

it's all good, brother! hope you had a great time....

machineman
11-06-09, 6:46 am
today's dead-lift workout will be postponed til tomorrow.....I am taking my 6 year old out to dinner and a movie! we are going to see the new Disney Christmas Carol movie...this is her reward for a good report card.....I am looking forward to it......I know she is too and she gets to pic the restaurant......will be hitting deads tomorrow late morning early afternoon.....

shizz702
11-07-09, 6:48 pm
Get that bench up Bob! Looking good in here, I'm expecting to see some massive deads posted!

DANO
11-08-09, 2:38 am
today's dead-lift workout will be postponed til tomorrow.....I am taking my 6 year old out to dinner and a movie! we are going to see the new Disney Christmas Carol movie...this is her reward for a good report card.....I am looking forward to it......I know she is too and she gets to pic the restaurant......will be hitting deads tomorrow late morning early afternoon.....

Family first. I know you two had a great time, cant wait to see the dead numbers mm.

weedlewott
11-08-09, 8:45 am
today's dead-lift workout will be postponed til tomorrow.....I am taking my 6 year old out to dinner and a movie! we are going to see the new Disney Christmas Carol movie...this is her reward for a good report card.....I am looking forward to it......I know she is too and she gets to pic the restaurant......will be hitting deads tomorrow late morning early afternoon.....

That puts a smile on my face. Do what you gotta do.