Bob Log - 2010

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    You just continually kill it over here SB!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    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
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    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."
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    wtf that hurts
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    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
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    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
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    Quote Originally Posted by Inarius View Post
    ...ummm....no homo?
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    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@$$ in that gym, Oh Silent One.
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    Quote Originally Posted by orbitron3000 View Post
    probably the meanest b@d@$$ 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
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    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
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    New gyms are always a source of new energy and a little confusion.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    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!
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    Quote Originally Posted by SilentBob187 View Post
    I'm ready for warmer weather.
    amen, brothaman. freakin white out here in central pa.
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    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
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    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$$ in gear and get strong!!" - malleus25
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    brutal workout man. going slow is always waaaaaaaaaay tougher. good for ya though.
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    Yeah i am doing the 2-1-4-1 tempo right now on my lifts my weights have dropped by about 40-50% Still failing at those levels too. Got to grow the muscle while babying the tendons for a bit. Muscles are friggin toast after it though. Takes a lot more concentration to keep the lifts slow.
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    Quote Originally Posted by MrKleen73 View Post
    Takes a lot more concentration to keep the lifts slow.
    This.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    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
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    good workout SB. Glad to see you back at it brother. Been missing you round these parts!!!
    Working on living
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    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!
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    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."
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    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
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    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
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    Solid weight on the military press SB!!!
    Working on living
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    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]
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    Man those are indeed great numbers on the Military's!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    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!
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    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.
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    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!
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