Bob Log - 2010

SilentBob187

SilentBob187

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1-17-10

Seated Military: 115x12, 135x12, 155x10, 185x3+155x3, 135x10

Leaning Lateral Raises: 15x10, 20x10, 25x10, 30x6

Face Pulls: 35x10, 50x10, 65x10, 65x10

DB Shoulder Press: 40x12, 50x12, 60x12

Cuban Press: 5x10, 10x5
 
SilentBob187

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1-18-10

Squats: warmup(45x15, 65x15, 95x12,) 135x12, 165x12, 195x12, 225x10, 260x7, 135x10(pause at bottom)

Leg Curls: 70x12, 100x12, 110x10, 120x10, 130x10, 70x12

DB Walking Lunges: 25sx28 steps, 25sx28 steps, 25sx28 steps
 
JudoJosh

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subbed bud... what are your supps and diet like?
 
SilentBob187

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subbed bud... what are your supps and diet like?
Supps:

Source Naturals - Life Force (multi)
Nutrition Now - PB8 (probiotic)
USPLabs - OEP
Amazing Grass - Wheat Grass
Primordial Performance - Vitaberry
Carlson's - Very Finest Fish Oil Lemon
Vitamin C
Vitamin D
Psyllium Husk Powder
Sonne's #7 Bentonite Clay

Mostly staples. Cleansing at the moment, hence the bentonite clay and fiber.

Diet:

Protein: Tuna/Chicken/Eggs/Shrimp/Steak/Whey/Casein
Carbs: Oats/Whole Wheat Bread/Whole Wheat Pasta/Green Beans/Occasional Fruits
Fats: Sunflower Seeds/Almonds/Walnuts/Natural Peanut Butter/Eggs/Coconut Oil

Carbs and protein in the morning. Fat and protein throughout the day. Carbs and protein Pre/Post workout. Fat and protein before bed.

Eating at maintenance (2500-3000 depending on day,) and maintaining weight between 175-180lb.
 
JudoJosh

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nice.. very clean looking diet.

Hows that vitaberry taste BTW?
How long you been on OEP? Are you liking it so far?
 
SilentBob187

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nice.. very clean looking diet.

Hows that vitaberry taste BTW?
How long you been on OEP? Are you liking it so far?
Vitaberry tastes great. I mix it in with my wheat grass and vitamin C in the morning to get the day started.

Today was first real day on OEP. I've currently got Niagra Nose which is apparently common with OEP but it goes away with time. I'm thinking of taking some Primatene/Bronkaid with to help dry up my noise as well as pack an additional wallop. Side effect aside, I do like OEP. I feel more of a mood lifting effect from it instead of a typical irritable/aggressive feeling from a lot of stims.
 
JudoJosh

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Let us know how the oep+ephedera feels like.
 
thundergod

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Subbed. Thank Odin I didn't have to wait too long for another SilentBob log.

And speaking of amazing grass, I had some of.....never mind. ha ha :439:
 
SilentBob187

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And speaking of amazing grass, I had some of.....never mind. ha ha :439:
Yeah I can think a few peeps would be a little pissed if I were drinking that kind of grass...
 
MrKleen73

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I am in thanks for the link!
 
Army Guy

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Here for the party SB. I am running some OEP now as well. went with the 2-1 cycle, but started feeling sick around midday. dropped to 1-1 today. What cycle are you running?
 
SilentBob187

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Here for the party SB. I am running some OEP now as well. went with the 2-1 cycle, but started feeling sick around midday. dropped to 1-1 today. What cycle are you running?
2-1, and my nose was running like crazy. The ephedra (added today,) has helped a lot with the runny nose as well as cranking the stimulant effect up to 11.
 
SilentBob187

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1-19-10

DB Rows: 20x15, 40x12, 70x10, 80x10, 90x10, 90x10

Cable Rows: 100x15, 120x12, 140x12, 160x12, 180x10, 200x8, 120x15

Pullups: 10, 7, 7, 6, 5 - Callouses were SCREAMING! I may need to file dem b*tches before next back day.

Lat Pulldown: 100x10x3 (pad all the way up to keep legs from helping w/ lift)
 
JudoJosh

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2-1, and my nose was running like crazy. The ephedra (added today,) has helped a lot with the runny nose as well as cranking the stimulant effect up to 11.
are you taking the caffeine and asprin with it too? Or just a primetene tabe and OEP? Real anxious to try this combo out myself. Hope to get some sick weight loss from it
 
SilentBob187

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are you taking the caffeine and asprin with it too? Or just a primetene tabe and OEP? Real anxious to try this combo out myself. Hope to get some sick weight loss from it
No.

OEP has 100mg caffeine per capsule, but I do need to make a run to the store to pick up some aspirin.
 
JudoJosh

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Hows the stomach after you thake the combo?
 
Army Guy

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that is what I was wondering as well. It affects my stomach, but not much. With the ephedra, interested to see the sides
 
MrKleen73

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WOW, I can't imagine adding Ephedra to OEP. I am to stim sensitive for that already being ADHD and semi-spastic. LOL
 
SilentBob187

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Hows the stomach after you thake the combo?
that is what I was wondering as well. It affects my stomach, but not much. With the ephedra, interested to see the sides
WOW, I can't imagine adding Ephedra to OEP. I am to stim sensitive for that already being ADHD and semi-spastic. LOL
Stomach is fine. The only real 'side' that I'm getting is slight "weak stream" like you hear about in those prostate commercials. I blame that on the ephedra causing a little constriction.

Picked up some aspirin today too. The Krog had it $10 for 10 on their 100ct bottles.
 
SilentBob187

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1-20-10

Dips: 20, 15, 15(+45lb), 12(+45lb), 10(+90lb), 10(+90lb), 10(+90lb), 8(+90lb), 8(+90lb), 15

DB Seated Tricep Extension: 20x20, 40x15, 70x12, 80x12, 90x10, 100x7

Supine Grip EZ Bar Curls: 45x12, 45x12, 45x10, 45x10

Incline Curls: 20sx10, 25sx10, 30sx10, 35sx7

Dominated arms today!
Felt like a big doing those weighted dips. 46 @ 90lb. F- yeah!
Doing curls I got a pump in my left bicep that felt like it was going to cramp up on me.
I've never had that happen in my arms before.
Great arm day.
 
Army Guy

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It is obvious that Tris are by far your best muscle group! Way to kill it SB!!
 
orbitron3000

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Dang dude, those dips are totally nuts!!! Have you noticed any jumps in bench or military?
 
SilentBob187

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Dang dude, those dips are totally nuts!!! Have you noticed any jumps in bench or military?
Not really any jumps in bench or military, but the weights I can use on those chest/tri/shoulder lifts haven't suffered as much as some others since being at this lighter weight. The big ones I can think of are squats and deads.
 
SilentBob187

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Nice log SB , subbed
Ladies and Gentlemen, a blast from the past, the undead himself, ZOMBIE!!!

What's going on man? Good to see you're still around.
 
Zombie

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Ladies and Gentlemen, a blast from the past, the undead himself, ZOMBIE!!!

What's going on man? Good to see you're still around.
Its great to be back. :) i need to catch up. with the board/supps/ and some of the old guys. ill send u a PM to avoid hijacking ur thread.
 
MrKleen73

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SB, you rocked those dips man. I used to love to power out weighted dips before my rib popped out of socket in my sternum. Now I do heavy dips and it starts seperating the dip movement just pulls to much on the connective tissue for me to hit it like that anymore. I think my best ever was 7 with 4 plates between my legs. Between body weight and what was hanging it is a lot more than I can bench. I completely understand your love for these.
 
SilentBob187

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This one's for you buddy...

*they're from my wife's home country Taiwan. Here's a link to an article on them..

http://www.globalpost.com/dispatch/china-and-its-neighbors/100122/taiwan-rock-music-heavy-metal

Woah, Taiwanese Death Metal! That's f*cking brutal man!

1-22-10

PFT*
16 pullups
100 situps
22:50 - 3 miles
Score: 251

*I ate at noon, was planning on running the PFT at 1. I got there, and waited...and waited...and waited...Finally at 3:00 We being the PFT. I'm running on fumes at that point since I've been living on feeding every 3 hours for the past few years. I was amazed I was able to do what I did for the PFT.

After the PFT I was going to lift at 7. Eat at 4, eat at 6. Get back to a calorie surplus...easy enough.

Fast forward to 6:45 and I'm waking up from a nap. DAMMIT! I missed my 6 meal and I've gotta run out the door. Grab some hydrolyzed whey sample that I had so I can have at least something in my system while I'm lifting....chest of all things....FUUUUUUU!!!

Chest:

Incline Bench: 95x12, 115x12, 135x12, 155x10

Flat Bench: 95x12, 115x12, 135x12, 155x10

Cables (High to Low): 15x12, 20x12, 25x10, 30x10

Sh*tty workout, but at least I got a little muscle breakdown going on. I did a post-workout pizza to try to get back to a slight caloric surplus on the day. (I only had 1200 before going in to train that evening.) Needless to say, I think I broke even on the day for calories. :439:
 
SilentBob187

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1-24-10

Squat: 45x15, 95x15, 135x12, 170x12, 200x10, 230x8, 275x3, 275x2

Leg Curls: 70x12, 100x10, 110x12, 120x10, 130x10

Short, but productive day. 275 felt good. It had been a while since I'd done that kind of weight.
 
SilentBob187

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1-25-10

Seated Military: 95x12, 115x12, 135x12, 155x9, 185x3+135x5

Face Pulls: 35x12, 50x10, 65x10, 65x10, 30x15

Leaning Lateral Raises: 20x12, 25x10, 30x10

Bradford Press: 45x10, 65x10, 95x10, 115x10

Dusted off Bradford Press. Been a while since I'd done those. A lot of rust in that movement.
 
SilentBob187

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1-26-10

Pullups: 19, 10, 8, 5, 6, 5, 5

DB Rows: 20x10, 40x10, 80x10, 70x10, 70x10, 70x10

Cable Rows: 100x15, 140x15, 160x10, 180x10, 200x5, 100x15

Pullups: 6, 6

My lats are STILL sore from this workout. It's crazy.
 
SilentBob187

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1-28-10

Incline Bench: 95x15, 135x15, 165x12, 185x6, 205x2+185x3

Decline Bench(Cambered Bar): 95x17, 135x15, 165x15, 185x8, 205x2+185x4, 135x20

Bench Press: 135x15, 185x6, 185x4, 135x8

Pec-Dec Flies: 75x8x7

I went up a cup size after tonight's workout. Chest is feeling all sorts of big.
 
thundergod

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Glad to see the Silent One is still taking names and kicking ass!!
Sorry to have gotten behind on your thread bro.
My PC has been down for over a week. It's back up and screaming for vengeance now!!
Keep smashin' dem weights SB!!! :chairshot::smashfreakB::
 
MrKleen73

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You just continually kill it over here SB!
 
SilentBob187

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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
 
thundergod

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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!!!:head:
 
Inarius

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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
why did you do squats last? :damnit1:
 
DAdams91982

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why did you do squats last? :damnit1:
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.
 
MrKleen73

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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.
 
Inarius

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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.
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.
 
DAdams91982

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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.
 
MrKleen73

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That makes perfect sense for you Bro. You got some big azz legs anyway at 27 inches. LOL
 
Inarius

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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.

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.
 

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