Bob Log - 2010

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  1. New gyms are always a source of new energy and a little confusion.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html


  2. 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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  3. Quote Originally Posted by SilentBob187 View Post
    I'm ready for warmer weather.
    amen, brothaman. freakin white out here in central pa.

  4. 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!

  5. 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!
    •   
       


  6. brutal workout man. going slow is always waaaaaaaaaay tougher. good for ya though.

  7. 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
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. 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!

  9. 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

  10. good workout SB. Glad to see you back at it brother. Been missing you round these parts!!!
    Working on living

  11. 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!

  12. 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."

  13. 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
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  14. 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!

  15. Solid weight on the military press SB!!!
    Working on living

  16. 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]

  17. Man those are indeed great numbers on the Military's!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  18. 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!

  19. 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.

  20. 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!

  21. Quote Originally Posted by SilentBob187 View Post
    Chest:

    Incline Bench: 135x15, 155x12, 185x6, 205x3
    SS
    DB Incline Flies: 20x10, 20x10, 20x10, 20x10
    great SS SB!!!! 205 is impressive after the flies mixed in!!!! Great work brother!
    Working on living

  22. Nice Work SB! Keep on killing it Bro!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  23. nasty WO, broda

  24. Legs:

    Leg Extensions: 45x12x3

    Leg Curls: 70x10x3

    Squats: 95x12, 135x12, 185x8, 225x4

    Vertical Leg Press: 135x10, 225x10x3

    Narrative: Re-learning how to do squats today. Benefits of an old school gym is that the owner is a former body builder. Everything is about slow/strict form and maximizing growth, not explosiveness.
    "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. Quote Originally Posted by SilentBob187 View Post
    Legs:

    Leg Extensions: 45x12x3

    Leg Curls: 70x10x3

    Squats: 95x12, 135x12, 185x8, 225x4

    Vertical Leg Press: 135x10, 225x10x3

    Narrative: Re-learning how to do squats today. Benefits of an old school gym is that the owner is a former body builder. Everything is about slow/strict form and maximizing growth, not explosiveness.
    B gonna get HYUGE!

  26. If you want a good place to get info on form for specific movements SB go on youtube and search for "Ripptoe" his squating demonstrations are awesome.

  27. Got sick on Leg Day, I was out of commission for 2 days.

    Lost 4 lbs.

    Back yesterday

    Chest Today:

    Bench Press:
    135x12, 185x8, 205x2, 225x2+205x2, 185x7

    Incline Bench:
    95x12, 135x12, 155x10, 185x8, 135x9

    Incline Flies:
    20sx10, 30sx6

    Still trying to get back to 100%
    "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!

  28. Quote Originally Posted by SilentBob187 View Post
    Lost 4 lbs.
    Eat more food -- you're shrinking.

    Sucks ya got sick man; i hate gettin sick. And that was a killer chesticles workout, brotha.

  29. Quote Originally Posted by orbitron3000 View Post
    Eat more food -- you're shrinking.
    Pizza AND Pasta yesterday, I think I was able to stop the shrinkage.
    "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!

  30. Quote Originally Posted by SilentBob187 View Post
    Pizza AND Pasta yesterday, I think I was able to stop the shrinkage.
    A little comfort food to soothe your sickness, eh?

    You get better and get back in that gym and give it "what for" man!!
    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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