Bob Log - 2010

Page 2 of 4 First 1234 Last
  1. Diamond Member
    MrKleen73's Avatar
    Stats
    5'8"  204 lbs.
    Join Date
    Jun 2008
    Age
    41
    Posts
    15,928
    Rep Power
    4672979
    Level
    100
    Lv. Percent
    35.79%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    You just continually kill it over here SB!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html

  2. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    AFK, lulz!

    Alright, so I've been kinda slacking when it comes to writing down what I've been doing. I've been hitting it hard the past week and change. Tonight was legs.

    DB Lunges: 25sx20 steps, 25sx20 steps, 40sx32 steps, 40sx28 steps, 40sx24 steps, 40sx18 steps, 40sx16 steps

    Prone Leg Curls: 70x12, 100x10, 100x10, 100x10, 100x10

    Squats: 95x10, 135x10
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  3. Elite Member
    thundergod's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Age
    50
    Posts
    8,030
    Rep Power
    9158
    Level
    58
    Lv. Percent
    9.02%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Keep those updates coming O Silent One. More people are watching than you realize. Time for you to inspire and motivate!!!
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."
    •   
       

  4. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17439
    Level
    54
    Lv. Percent
    91.99%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by SilentBob187 View Post
    AFK, lulz!

    Alright, so I've been kinda slacking when it comes to writing down what I've been doing. I've been hitting it hard the past week and change. Tonight was legs.

    DB Lunges: 25sx20 steps, 25sx20 steps, 40sx32 steps, 40sx28 steps, 40sx24 steps, 40sx18 steps, 40sx16 steps

    Prone Leg Curls: 70x12, 100x10, 100x10, 100x10, 100x10

    Squats: 95x10, 135x10
    why did you do squats last?
    SFW and GFH
  5. Board Sponsor
    DAdams91982's Avatar
    Join Date
    Mar 2004
    Age
    32
    Posts
    7,446
    Rep Power
    771302
    Level
    62
    Lv. Percent
    47.38%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Inarius View Post
    why did you do squats last?
    Pre-exhaustive workouts prior to your compound movements are a great way to incite hypertrophy.

    It just takes a lot more will to actually do it that way.
    The Historic PES Legend
  6. Diamond Member
    MrKleen73's Avatar
    Stats
    5'8"  204 lbs.
    Join Date
    Jun 2008
    Age
    41
    Posts
    15,928
    Rep Power
    4672979
    Level
    100
    Lv. Percent
    35.79%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    Yes and honestly for me anyway lunges after squats aren't going to work out well. But I can muster up for squats at the end for sure.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  7. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17439
    Level
    54
    Lv. Percent
    91.99%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by DAdams91982 View Post
    Pre-exhaustive workouts prior to your compound movements are a great way to incite hypertrophy.

    It just takes a lot more will to actually do it that way.
    Quote Originally Posted by MrKleen73 View Post
    Yes and honestly for me anyway lunges after squats aren't going to work out well. But I can muster up for squats at the end for sure.
    hmmm Just wondering if he had any specific reason. I train for strength specifically in the squat so I always have it first because it is my priority on leg day.
    SFW and GFH
  8. Board Sponsor
    DAdams91982's Avatar
    Join Date
    Mar 2004
    Age
    32
    Posts
    7,446
    Rep Power
    771302
    Level
    62
    Lv. Percent
    47.38%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Inarius View Post
    hmmm Just wondering if he had any specific reason. I train for strength specifically in the squat so I always have it first because it is my priority on leg day.
    Most do.

    As MrKleen said, I can usually do lunges, then muster the will for squats still, but if I am dead from squats, I usually could care less about some lunges.

    Pretty much if you pre exhaust your muscle fibers prior to squats, it will make them hard as hell, but quite effective. Try mixing it up a bit, do it for a month, then max out... see how it went.
    The Historic PES Legend
  9. Diamond Member
    MrKleen73's Avatar
    Stats
    5'8"  204 lbs.
    Join Date
    Jun 2008
    Age
    41
    Posts
    15,928
    Rep Power
    4672979
    Level
    100
    Lv. Percent
    35.79%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    That makes perfect sense for you Bro. You got some big azz legs anyway at 27 inches. LOL
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  10. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17439
    Level
    54
    Lv. Percent
    91.99%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by DAdams91982 View Post
    Most do.

    As MrKleen said, I can usually do lunges, then muster the will for squats still, but if I am dead from squats, I usually could care less about some lunges.

    Pretty much if you pre exhaust your muscle fibers prior to squats, it will make them hard as hell, but quite effective. Try mixing it up a bit, do it for a month, then max out... see how it went.
    I squat then I do accessory work to help my squat... like lunges/step ups/ front squats/ good mornings... things of that nature. I will try mixing it up however in the next few months after my next meet.

    Quote Originally Posted by MrKleen73 View Post
    That makes perfect sense for you Bro. You got some big azz legs anyway at 27 inches. LOL
    Lol thanks man. I am not really concerned with hypertrophy in my posterior chain just strength. My legs have always just been monstrous... It can be a blessing and a curse.
    SFW and GFH
  11. Board Sponsor
    DAdams91982's Avatar
    Join Date
    Mar 2004
    Age
    32
    Posts
    7,446
    Rep Power
    771302
    Level
    62
    Lv. Percent
    47.38%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Inarius View Post
    I squat then I do accessory work to help my squat... like lunges/step ups/ front squats/ good mornings... things of that nature. I will try mixing it up however in the next few months after my next meet.



    Lol thanks man. I am not really concerned with hypertrophy in my posterior chain just strength. My legs have always just been monstrous... It can be a blessing and a curse.
    I feel you.. I am pushing 28s and the only place I can find that sells jeans that fit in waist and legs is American Eagle.
    The Historic PES Legend
  12. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17439
    Level
    54
    Lv. Percent
    91.99%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by DAdams91982 View Post
    I feel you.. I am pushing 28s and the only place I can find that sells jeans that fit in waist and legs is American Eagle.
    ha yeah... pants shopping day sucks. My girlfriend hates going with me to look for new jeans. It takes forever.
    SFW and GFH
  13. Elite Member
    Inarius's Avatar
    Stats
    6'2"  260 lbs.
    Join Date
    May 2008
    Posts
    5,377
    Rep Power
    17439
    Level
    54
    Lv. Percent
    91.99%
    Achievements Activity ProPosting ProPosting Authority

    SFW and GFH
  14. Registered User
    Zombie's Avatar
    Stats
    5'8"  212 lbs.
    Join Date
    May 2006
    Age
    31
    Posts
    5,584
    Rep Power
    2919
    Level
    49
    Lv. Percent
    41.68%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by Inarius View Post
    wtf that hurts
  15. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Quote Originally Posted by Inarius View Post
    OM NOM NOM!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  16. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Back:

    Lat Pulldown: 70x12, 70x12

    Pullups: 16, 10, 10

    DB Rows: 70x10, 70x10, 80x10, 80x10, 50x10

    Hammer Grip Lat Pulldown: 100x14, 100x12, 125x10, 150x6, 100x10

    Close Grip Pullups: 6

    Cable Rows: 100x10x4

    Close Grip Pullups: 6

    Back Extensions: 10

    Narrative: I should note that I've recently joined a new gym so I'm still trying to acclimate myself to the surroundings.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  17. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    480
    Level
    23
    Lv. Percent
    36.74%

    Quote Originally Posted by Inarius View Post
    ...ummm....no homo?
  18. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    480
    Level
    23
    Lv. Percent
    36.74%

    Quote Originally Posted by SilentBob187 View Post
    Back:

    Lat Pulldown: 70x12, 70x12

    Pullups: 16, 10, 10

    DB Rows: 70x10, 70x10, 80x10, 80x10, 50x10

    Hammer Grip Lat Pulldown: 100x14, 100x12, 125x10, 150x6, 100x10

    Close Grip Pullups: 6

    Cable Rows: 100x10x4

    Close Grip Pullups: 6

    Back Extensions: 10

    Narrative: I should note that I've recently joined a new gym so I'm still trying to acclimate myself to the surroundings.
    probably the meanest b@d@$$ in that gym, Oh Silent One.
  19. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Quote Originally Posted by orbitron3000 View Post
    probably the meanest b@d@$$ in that gym, Oh Silent One.
    Meanest, maybe. Biggest, no way. This is the last 'real gym' in Raleigh.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  20. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    480
    Level
    23
    Lv. Percent
    36.74%

    Quote Originally Posted by SilentBob187 View Post
    Meanest, maybe. Biggest, no way. This is the last 'real gym' in Raleigh.
    well what you "lack" in bigness (and i put lack in quotes because you're definitely big and muscular -- no homo), you certainly make up with intensity
  21. Diamond Member
    MrKleen73's Avatar
    Stats
    5'8"  204 lbs.
    Join Date
    Jun 2008
    Age
    41
    Posts
    15,928
    Rep Power
    4672979
    Level
    100
    Lv. Percent
    35.79%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    New gyms are always a source of new energy and a little confusion.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  22. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    RUN!

    30F, Windy
    4 miles
    34:40

    Run time sucked. It's cold. I'm ready for warmer weather.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  23. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    480
    Level
    23
    Lv. Percent
    36.74%

    Quote Originally Posted by SilentBob187 View Post
    I'm ready for warmer weather.
    amen, brothaman. freakin white out here in central pa.
  24. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Quote Originally Posted by orbitron3000 View Post
    amen, brothaman. freakin white out here in central pa.
    Sucks dude.

    I was rockin' a half-pack of Certs while running.

    And yes, I know you all wanted to know that. Small price to pay to be a legend. At least I'm not posting peen pics like ole Met. Congrats on the engagement r-tard. When we hitting up Vegas and trying to talk you out of it?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  25. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Chest:

    DB Incline Press: 65x15, 70x12, 75x10, 80x8

    Cambered Decline: 95x15, 135x12, 185x6, 135x18

    Flat Bench Smith: 85x13, 105x10, 125x10, 145x8, 165x5

    Pushups: 20

    Working primarily on form/slow controlled movements today.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  26. Advanced Member
    orbitron3000's Avatar
    Stats
    5'9"  158 lbs.
    Join Date
    Aug 2008
    Posts
    811
    Rep Power
    480
    Level
    23
    Lv. Percent
    36.74%

    brutal workout man. going slow is always waaaaaaaaaay tougher. good for ya though.
  27. Diamond Member
    MrKleen73's Avatar
    Stats
    5'8"  204 lbs.
    Join Date
    Jun 2008
    Age
    41
    Posts
    15,928
    Rep Power
    4672979
    Level
    100
    Lv. Percent
    35.79%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    Yeah i am doing the 2-1-4-1 tempo right now on my lifts my weights have dropped by about 40-50% Still failing at those levels too. Got to grow the muscle while babying the tendons for a bit. Muscles are friggin toast after it though. Takes a lot more concentration to keep the lifts slow.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  28. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Quote Originally Posted by MrKleen73 View Post
    Takes a lot more concentration to keep the lifts slow.
    This.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  29. Elite Member
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Age
    34
    Posts
    6,253
    Rep Power
    719847
    Level
    58
    Lv. Percent
    46.31%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    SB... you wanna run the Marine Corps Historic Half Marathon? It's May 16th in Fredericksburg, VA. Just a thought, anyways I'll be doing it.

    Here's the link to it... http://www.marinecorpshistorichalf.com/Home.htm
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  30. Professional Member
    Army Guy's Avatar
    Stats
    6'3"  230 lbs.
    Join Date
    Jul 2009
    Posts
    3,206
    Rep Power
    1810
    Level
    40
    Lv. Percent
    3.98%
    Achievements Activity ProPosting Pro

    good workout SB. Glad to see you back at it brother. Been missing you round these parts!!!
    Working on living
  31. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Leg Day Part 1 (1500-1700):

    Leg Extensions: 45x15, 45x12, 90x10, 90x10

    Leg Curls: 10x70, 10x70, 10x70, 6x120

    Leg Press: 225x12, 315x10, 360x10, 405x6, 405x6

    Leg Day Part 2 (2130-0000):

    Vertical Leg Press: 90x12, 180x10, 270x10, 360x6, 360x5

    DB Lunges: 30sx8, 30sx8, 30sx8, 30sx10

    Front Squats: 95x10, 135x10, 185x8, 185x6

    Leg Extensions: 45x10, 90x8, 90x8, 45x10, 45x10, 45x10

    It's bedtime, I'm a bit worn out.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  32. Elite Member
    thundergod's Avatar
    Stats
    6'4"  260 lbs.
    Join Date
    Oct 2007
    Age
    50
    Posts
    8,030
    Rep Power
    9158
    Level
    58
    Lv. Percent
    9.02%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Quote Originally Posted by SilentBob187 View Post
    Leg Day Part 1 (1500-1700):

    Leg Day Part 2 (2130-0000):

    It's bedtime, I'm a bit worn out.
    After 2 leg sessions in 1 day...... I'd imagine you should be somewhat worn-out. You freakin' machine you!!

    Gute Nacht Bruder.
    Rest well.
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."
  33. Diamond Member
    MrKleen73's Avatar
    Stats
    5'8"  204 lbs.
    Join Date
    Jun 2008
    Age
    41
    Posts
    15,928
    Rep Power
    4672979
    Level
    100
    Lv. Percent
    35.79%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    No kidding great stuff SB! Get them wheels for me while I can't! I am really missing my leg work. Funny I used to HATE legs.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  34. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Shoulders:

    Seated Military: 135x10, 155x10, 175x8, 185x6, 135x12

    DB Lateral Raises: 15x10, 15x10, 20x8, 10x12

    Face Pulls: 35x10, 50x10, 50x10, 50x10

    In & Out. Trained at the old gym. It smelled like they had a septic system problem or something. Smelled pretty f*cking horrible.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  35. Professional Member
    Army Guy's Avatar
    Stats
    6'3"  230 lbs.
    Join Date
    Jul 2009
    Posts
    3,206
    Rep Power
    1810
    Level
    40
    Lv. Percent
    3.98%
    Achievements Activity ProPosting Pro

    Solid weight on the military press SB!!!
    Working on living
  36. New Member
    Vance's Avatar
    Stats
    6'1"  229 lbs.
    Join Date
    Aug 2009
    Age
    33
    Posts
    448
    Rep Power
    290
    Level
    17
    Lv. Percent
    19.64%

    Can't believe you didn't link me mfker.

    Remember, you can't kill the metal, the metal will live on.

    [ame="http://www.youtube.com/watch?v=qR7U1HIhxfA&feature=Pl ayList&p=6B7E5EB89697AB17&play next=1&playnext_from=PL&index= 32"]YouTube- The Metal - Tenacious D[/ame]
  37. Diamond Member
    MrKleen73's Avatar
    Stats
    5'8"  204 lbs.
    Join Date
    Jun 2008
    Age
    41
    Posts
    15,928
    Rep Power
    4672979
    Level
    100
    Lv. Percent
    35.79%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    Man those are indeed great numbers on the Military's!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
  38. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Sunday - Arms:

    Close Grip Bench

    Dips/Weighted Dips

    Seated Tricep Extensions

    Incline Curls

    Today - Back:

    Close Grip Pullups: 12, 10

    Weighted Pullups: 45x3, 45x4, 45x4, 25x8, 25x7, 25x7

    Pullups: 10, 10

    *DB Rows: 25x10, 40x10, 40x10, 50x10, 50x10, 30x10

    Back Extensions: 10, 10, 10

    Seated Cable Rows: 50x10, 75x10, 100x10, 100x10, 75x10

    Close Grip Pullups: 5, 6

    * Re-learning how to do these to increase my lat width. Form > Weight pulled.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  39. New Member
    Vance's Avatar
    Stats
    6'1"  229 lbs.
    Join Date
    Aug 2009
    Age
    33
    Posts
    448
    Rep Power
    290
    Level
    17
    Lv. Percent
    19.64%

    Quote Originally Posted by SilentBob187 View Post
    Sunday - Arms:
    * Re-learning how to do these to increase my lat width. Form > Weight pulled.

    High weight low rows with the wide grip bar are good for this.
  40. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    29
    Posts
    7,851
    Rep Power
    11114
    Level
    57
    Lv. Percent
    25.56%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    Chest:

    Incline Bench: 135x15, 155x12, 185x6, 205x3
    SS
    DB Incline Flies: 20x10, 20x10, 20x10, 20x10

    Flat Bench: 135x15, 155x10, 185x5, 135x12
    SS
    DB Flies: 20x10, 20x10, 20x10, 20x10

    Pushups: 25, 20, 25, 25
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  

  
 

Similar Forum Threads

  1. 2010 NPC USA's
    By GrowthMan1 in forum Bodybuilding Contest Preperation
    Replies: 1
    Last Post: 07-26-2010, 06:57 PM
  2. 2010: Yes!!!
    By silverSurfer in forum General Chat
    Replies: 20
    Last Post: 01-06-2010, 04:24 PM
  3. 2010 Ban????
    By BxGymRat in forum Supplements
    Replies: 3
    Last Post: 12-14-2009, 11:52 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in