Bob Log - 2010

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  1. 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


  2. Nice Work SB! Keep on killing it Bro!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  3. nasty WO, broda
    •   
       


  4. 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!

  5. 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!

  6. 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.

  7. 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!

  8. 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.

  9. 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!

  10. 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."

  11. Hair of the dog that bit me last week.

    Legs:

    Warmups - Leg Extensions and Leg Curls

    Squats*: 95x12, 135x12, 185x10, 185x10, 185x10, 135x12

    *= All with form under constant scrutiny from the former bodybuilder that owns the gym.

    Vertical Leg Press: 225x10, 225x10, 315x9, 225x10

    Leg Extensions: 45x10, 45x10, 45x10

    Leg Curls: 40x10, 50x10
    "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. Back:

    Pullups: 20, 10, 45x4, 45x4, 45x5, 25x8, 25x6, 10

    Cable Rows: 70x15, 100x15, 140x10, 180x6, 180x6, 120x10

    DB Rows: 20x10, 40x10, 60x10

    Short & Schweet
    "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!

  13. Quote Originally Posted by SilentBob187 View Post
    Back:

    Pullups: 20, 10, 45x4, 45x4, 45x5, 25x8, 25x6, 10

    Cable Rows: 70x15, 100x15, 140x10, 180x6, 180x6, 120x10

    DB Rows: 20x10, 40x10, 60x10

    Short & Schweet
    still doin the "slow and tear your muscles to sh!t" bodybuilding method of lifting?

  14. Quote Originally Posted by orbitron3000 View Post
    still doin the "slow and tear your muscles to sh!t" bodybuilding method of lifting?
    On the rows and latter sets of pullups, yes. For the first two sets of pullups, I was more or less checking that I could still do 20 per PFT reqs.
    "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. Quote Originally Posted by SilentBob187 View Post
    On the rows and latter sets of pullups, yes. For the first two sets of pullups, I was more or less checking that I could still do 20 per PFT reqs.
    holy crap dude...you sure you weren't wearing a jetback with those +45's and +25's man?

  16. Quote Originally Posted by orbitron3000 View Post
    holy crap dude...you sure you weren't wearing a jetback with those +45's and +25's man?
    How'd you know I used to play Tribes?
    "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. Quote Originally Posted by SilentBob187 View Post
    How'd you know I used to play Tribes?
    Tribes? I thought you were Boba Fett!

  18. Quote Originally Posted by orbitron3000 View Post
    Tribes? I thought you were Boba Fett!
    Not so loud man...shhhhhhhh.
    "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. Chest:

    DB Incline Press: 20x20, 35x20, 50x12

    Bench: 95x15, 135x12, 185x8, 225x2+185x4, 185x8

    Incline Bench: 95x10, 135x10, 155x10, 185x6+135x6, 135x10

    DB Flies: 20x10
    "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. Do those super slow reps make you infinitely more sore than standard cadence reps of say 2-1-2 does?
    I've never experimented with really slow reps before. I've always lifted very explosively myself.
    More like 1-0-1.
    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."

  21. Quote Originally Posted by thundergod View Post
    I've always lifted very explosively myself.
    More like 1-0-1.
    The way it was explained to me, is that by being explosive like that, you're taking a lot of the muscle out of the lift. You're exerting more power, but you're not really activating all of the muscle.

    On bench for example; if you explode up, you're taking out most of the muscle because you're only really "lifting" for that first two inches off your chest where you explode up, the rest of the way is just guiding the bar back up.

    Very Basically: Training for growth(slow) vs. Training for strength/power(fast).
    "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!

  22. I think it depends n the weight being used and the form. You can exercise mind muscle connection on a 1-0-1 however I think TG is probably more like .25-.5 up and down. As long as you keep steady control of the bar and don't use momentum. Also once you get to a certain weight even lifting explosively is still a slow movement. There is a lot more lactic acid build up off of the slow reps and man you can be sore for days. TG uf you want to give it a shot I would recomend GVT (German Volume Training) I think you would like that one. Tempo is 2 seconds up, 4 seconds down. 10 sets of 10 with 60% of max, 1 exercise supersetted with another exercise for an opposing bodypart. Splits are Chest/Back, Quads/Hams, biceps/triceps then finish of shoulders. You will be destroyed for a day or two after that. Right up your ally. Intensity is insane, you don't move up in weight until you can complete the 10 sets of 10. So you end up failing on 5-6 sets as you build up to it.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  23. Ran the 2.7 last night.

    Tonight
    Legs:

    Squats: 95x12, 135x12, 155x12, 185x10, 185x12, 225x5

    Leg Press: 225x10, 315x10, 405x8, 545x3+365+5
    "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!

  24. Hope all is well Bro.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  25. you know SB... likes to keep us drooling and begging for more...
    Working on living

  26. March 3rd
    Back

    Pullups: 15, 10, 5x45lb, 2x70lb, 4x45lb, 5x45lb, 5x35lb, 5x35lb, 8x25lb, 10

    Seated Cable Rows: 10x100, 10x125, 10x150, 8x175, 10x100, 10x50

    Close Grip Pullups: 8, 8, 7, 8

    I like pullups. New PR in there too, 70lb pullups, f*ck yeah! Wide grip too suckas!

    March 4th

    3.2mi run.

    March 5th
    Nothing today (DAMMIT,) chest tomorrow after work.
    "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!

  27. way to go on the pull-ups bro!!!! 70 lbs, you are a pull up beast!!!
    Working on living

  28. Quote Originally Posted by Army Guy View Post
    way to go on the pull-ups bro!!!! 70 lbs, you are a pull up beast!!!
    Danke

    With pullups there's only one way to go, up.
    "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. 3-6-10

    Chest

    DB Incline: 20x20, 30x20, 65x12, 75x12, 85x8, 80x9

    Incline Flies: 10x12, 15x10, 20x10, 25x8

    Dips: 10, 10+45lb, 10+90lb, 10+90lb, 8+135lb, 5+135lb, 10+90lb, 10+45lb, 15

    BOOM-SHACKA-LACKA!
    "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. holy crap SB!!!! Great dips brother!!!! Isn't that a PR????
    Working on living

  31. Quote Originally Posted by Army Guy View Post
    holy crap SB!!!! Great dips brother!!!! Isn't that a PR????
    Yep yep, feeling kinda good about that right now. Had a T-bone and baked potato to celebrate.
    "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. 3-08-10

    Legs

    Leg Extensions: 45x12, 45x12, 45x12
    SS
    Leg Curls: 60x10, 60x10, 60x10

    Squat: 45x10, 95x10, 135x15, 135x15, 135x15, 135x15

    DB Lunges: 40sx10, BWx10, 40x10

    Leg Extensions: 45x14, 45x15, 45x15, 45x15
    SS
    Leg Curls: 60x10, 70x10, 80x10, 70x10

    I should note that on the Leg Extensions I do 3-5 with toes turned in, 3-5 toes out, and 3-5 toes straight ahead to try to hit the heads of my quads at a few different angles. If you haven't tried this before I recommend it.

    I was an honorary member of the 'Ministry of Silly Walks' after today's lift, even though the numbers weren't anything impressive. I wasn't going for high weight today, deal with it.

    Epica - Burn To A Cinder

    I've been listening to a lot of Epica lately. Simone's got some lungs on her.
    "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!

  33. Man squats after a little pre-exhaust, you don't have to go heavy besides those of us who follow know you are working on squat form... Way to smash it and hit those high reps.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  34. 3-10-10

    Back ATTACK!:

    Pullups: 20, 10, 5x45lb, 2x70lb, 2x70lb, 5x45lb, 5x45lb, 6x35lb, 6x35lb, 8x25lb, 7x25lb, 9
    FYI - Total: 85 pullups! BOOM-SHAKA-LAKA!!

    DB Rows: 20x10, 40x10, 50x10, 60x10, 70x10

    Cable Rows: 50x10, 100x10, 150x6, 150x6, 100x10

    Close Grip Pullups: 8, 7, 6

    Narrative: I was feeling like sh*t today. Had to go to the store an hour earlier than normal after closing last night and just being in a generally grumpy mood all day put me in a "Bob will destroy some weights," kind of mood. Needless to say, Bob delivered. Riding high now on some tuna steak and cod fillets that we cooked up with some cubed potatoes.

    METALLICA - BATTERY!

    No time to stop now, all carbed up. Gonna let it marinade for another 30 and get a run in. YEAH!!!!!!

    Throwin the goat to all my brahs and brahdets that are still following along.
    "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. awesome numbers SB, you are getting HUGE
    Working on living

  36. Always following even if not always posting here Silent Bob.

    I will say that you're a pull-up/dipping machine dude!!!
    Incredible weights used on these. Way to go O Silent One!!!
    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."

  37. 3-11-10

    Chest:

    Bench: 135x10, 185x10, 185x10, 225x2, 225x2+185x6

    DB Incline: 65x10, 75x10, 85x6

    Dips: 20, 10+45lb, 10+90lb, 5+135lb, 10+90lb

    Pec Dec: 75x10, 100x8, 75x10, 75x10
    "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!

  38. 3-12-10

    Chiro in the morning followed by 30 minutes of intervals on a recumbent bike. 2 minute at good pace, 1 minute as fast as I can, repeat. Apparently it was 9 miles. Did a few sets of crunches and whatnot this evening because I need to keep my situps high for PFT.
    "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. Nice!!! And love the new Avi SB!!
    Working on living

  40. 3-13-10

    Last Minute Arm Day

    Close Grip Bench: 135x12, 185x6, 185x6
    Cable Push Downs: 60x20, 80x10, 100x10, 120x10
    Burnout BW Dips: 25, 15

    Cable Curls: 50x10, 70x10, 90x10
    Supine Grip EZ Curls: 45x10, 45x10, 45x10
    SS
    Incline Hammer Curls: 20sx10, 20sx6, 20sx6
    "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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