delsolrob has returned...time to get back into shape

delsolrob

delsolrob

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I've been gone too long! it's not that I've been out of the gym for months, but I haven't been hitting it as hard as I need to be.

my strength is really down, but I'm hoping to get some strength and size back soon.

I'm not really focusing too much on supplements right now, but I'm sticking with the basics:

fish oil
creatine mono
cit malate
beta alanine
WPI
BCAA

workout schedule:
Sunday: back + bi's + light legs + abs
monday: cardio
Tuesday: shoulders with light chest
Wednesday: Legs + core
Thursday: I play in a league
Friday: chest + tri's + core
Sat: cardio
 
delsolrob

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todays workout:
Squats:
145 x 10
185 x 10
215 x 8
235 x 6
275 x 3
315 x 1 + 225 x 5

calf raises: body weight plus
120 x 15
160 x 10
180 x 8
200 x 6 + 120 x 8

isolateral leg curls:
70 x 12
90 x 10
100 x 8
100 x 8 + 70 x 4

isolateral leg extension:
70 x 10
80 x 10
90 x 8
100 x 6 + 60 x 8

30 lunges with olympic bar on my shoulders
30 reverse lunges

15 minutes of cardio

notes for the day: I've been working on reducing my carb intake and my gym time has suffered by an incredible amount. I chowed down on about 100g of complex carbs a couple hours before I hit the gym today and this was the best workout I've had in a while.
 
delsolrob

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todays workout - CHEST Day!
Incline DB Squats:
90 x 10
105 x 8
115 x 4
100 x 7

HS Isolateral Incline:
70 x 15
90 x 10
115 x 6
125 x 4
125 x 4 + 80 x 5

Isolateral cable press:
90 x 12
120 x 8
140 x 5
150 x 4 + 110 x 4 + 90 x 3

dips:
BW x 12
BW + 45 x 8
BW + 45 x 6
BW + 45 x 5

isolateral DB shoulder press:
45x8x3

HS shrugs:
90 x 12 x 3

reverse grip curls - ez bar:
50 x 15
60 x 12
70 x 10 + 40 x 8

tri pushdowns:
90x12
100x10
110x8
120x6
120x5 + 90x6

Todays Notes:
I felt really great working out today! amazing energy and I really felt like my strength is coming back.
 
delsolrob

delsolrob

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Saturdays Leg workout:

bosu squats:
95 x 12
135 x 10
185 x 6
185 x 6
185 x 5 + 135 x 4

squats:
275 x 4 x 3

calf raises:
BW + 140 x 15
bw + 160 x 15
BW + 180 x 12 x 2
BW + 200 x 8
 
delsolrob

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mondays back routine:

BB rows:
135 x 12 x 2
155 x 9
175 x 7
185 x 4

suitcase deadlift (olympic bar):
95 x 12 x 2
105 x 10 x 2

w/ DB:
95 x 10
85 x 12

WG lat pull down:
170 x 15
230 x 10
270 x 5
270 x 4 + 190 x 6

isolateral HS Low Row:
70 x 15
90 x 12
115 x 10
135 x 8 + 90 x 5

reverse flies:
25 x 10 x 3

reverse grip girls:
3 sets, can't remember weight or reps
 
thundergod

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Nice set-up Rob. Time to jack up the strength.

It's good to have you back. You've been missed my brotha.

Now KILL those weights!!!:AR15firing:
 
metroba

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Good to see ya back mah man! We've miss ya around here. Now do it big! :smite:
 
GMG760

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Good to see ya brudda!
 
delsolrob

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thanks for joining guys! It's good to be back...I'm very motivated to get the numbers where they need to be.

I'll get a photo up tonight or tomorrow to show a baseline...I'm a little ashamed of where I'm at right now though! weight is still at 194, but the BF isn't great.
 
Silver3CSRT8

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Let the past be the past. Focus on the future. You gotz dis!
 
delsolrob

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my main goal for tonight is to get 315 up more than once on my squats! gonna be heading out of the office here in a few minutes to hit the gym...getting fired up!
 
FlawedGrunt

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my main goal for tonight is to get 315 up more than once on my squats! gonna be heading out of the office here in a few minutes to hit the gym...getting fired up!
BRRRRRRING IT!
 
delsolrob

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todays workout...legs!

Squats:
145 x 12
215 x 8
275 x 5
315 x 1.5 + 225 x 5 (knew that if I went all the way down on #2 that I wouldn't have been able to come up...totally dissapointed, but I'll get it next week)

calf raises (bw +):
160 x 15
180 x 12
200 x 10 + 160 x 6

isolateral leg extension:
70 x 12
95 x 9
105 x 7
110 x 5 + 80 x 5

isolateral leg curls:
80 x 12
90 x 10
100 x 8
110 x 7 + 80 x 6

2 sets of traveling lunges...across the gym.

misc abs, some plyometrics, and ladder drills.
 
metroba

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Wow man. Gnarly #s for being out of the game for so long! :jaw:
 
delsolrob

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thanks Rob! I've actually come up quite a bit...I was struggling with 185 a little over a month ago! strength is coming back :thumbsup:
 
metroba

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thanks Rob! I've actually come up quite a bit...I was struggling with 185 a little over a month ago! strength is coming back :thumbsup:
werd up Robdizzle.


p.s. Sexy reps comn your way!
 
delsolrob

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OK guys, I'm adding a little bit to the arsenal of goodies!

First, I've really been eyeing Anadraulic State GT and think I'm gonna give it a go. I just placed an order and I'm looking forward to trying the strawberry lemonade flavor! after reading up a little, I think I'll try adding anadraulic pump with it next month...I like the idea of the geranium extract without adding more Caffeine! this will also give me a baseline so I can judge their synergy.

Second, some super cissus RX. there's been some good sales on it and I want to keep my shoulder and knee happy :)
 
metroba

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OK guys, I'm adding a little bit to the arsenal of goodies!

First, I've really been eyeing Anadraulic State GT and think I'm gonna give it a go. I just placed an order and I'm looking forward to trying the strawberry lemonade flavor! after reading up a little, I think I'll try adding anadraulic pump with it next month...I like the idea of the geranium extract without adding more Caffeine! this will also give me a baseline so I can judge their synergy.

Second, some super cissus RX. there's been some good sales on it and I want to keep my shoulder and knee happy :)
Hell yeah man! Nice choice! Way to make a comeback! :smite:
 
delsolrob

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gotta love fridays! not only is it the end of the work week, but it's also my chest day :thumbsup: gotta love hit'n those incline DB's!!!

looking forward to some good #'s tonight!
 
delsolrob

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yesterdays workout, chest day:

flat DB press:
75x12
90x10
90x10
115 x 6 (with liftoff)

incline db press (30 degrees):
90x6
90x8
115x5 (liftoff)

isolateral incline HS:
70x10
115x8
130x6
130x6+85x4

seated isolateral cable press:
100x10
120x9
150x4 + 100x5

pushup burnout with smith machine x 2:
I do as many pushups on the floor as I can and then I move bar on the smith machine to the lowest level and continue to failure, then I move the bar up to each additional level to failure.
 
thundergod

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Isn't muscle memory a beautiful thing? It doesn't take too long until the strength comes rushing back to its former levels.
That's some truly impressive weights on the DB Presses brotha. It's all uphill from here too. Just wait until you toss that Anadraulic State/Anabolic Pump into this mix!!! PR's will be set......oh yes.....they will be set!!!:yup:
 
delsolrob

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last nights workout - BACK:

deadlifts superset with reverse grip curls:
deadlifts:
135 x 12
185 x 10
275 x 8
325 x 5 + 185 x 6

RG Curls with EZ Bar:
50 x 12
60 x 10 x 3

BB rows:
135 x 10
185 x 3 (lower back pump)
135 x 8

HS WG Lat Pulldown
170 x 12
230 x 9
270 x 5
270 x 4 + 190 x 5

HS Isolateral Low Row:
70 x 12
115 x 8
160 x 3 + 115 x 3 + 70 x 4

called into conference call for 45 minutes:

Superset: DB rows, reverse flies, DB curls, chinups:
DB Rows:
90 x 6 x 4

reverse flies:
15 x 10 x 4

DB Curls:
25x12
35x10
40x9

BW Chinups:
7
6
7

wrapped up with some agility training using a couple ladders, core work, and some plyometrics.
 
delsolrob

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another note: I was really stiff this morning and my lower back is definately feeling the deadlifts and BB rows! Upper back is really tight, but I wish I felt a little more in my arms.

hammies are really tight too...hoping they recover well before tomorrows leg day!
 
FlawedGrunt

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last nights workout - BACK:

deadlifts superset with reverse grip curls:
deadlifts:
135 x 12
185 x 10
275 x 8
325 x 5 + 185 x 6

RG Curls with EZ Bar:
50 x 12
60 x 10 x 3

BB rows:
135 x 10
185 x 3 (lower back pump)
135 x 8

HS WG Lat Pulldown
170 x 12
230 x 9
270 x 5
270 x 4 + 190 x 5

HS Isolateral Low Row:
70 x 12
115 x 8
160 x 3 + 115 x 3 + 70 x 4

called into conference call for 45 minutes:

Superset: DB rows, reverse flies, DB curls, chinups:
DB Rows:
90 x 6 x 4

reverse flies:
15 x 10 x 4

DB Curls:
25x12
35x10
40x9

BW Chinups:
7
6
7

wrapped up with some agility training using a couple ladders, core work, and some plyometrics.
Quit making me look like a bxtch!
 
delsolrob

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delsolrob

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today is a mixed up day, and I'm a little pissed about it!

my patela tendonitis started acting up yesterday and got worse through today...so, I decided to switch todays workout to chest day and move legs to friday.

today was also a great reminder about how important hydration and nutrition is on training days :( I ended up getting stuck working in the lab all day with some high priority issues...didn't get to eat very much and neglected my water intake. My workout totally sucked today!

oh well, here are the numbers:

incline DB press (30 degrees):
90x10
100x4 (wtf?)
100x5
115x4 (with lift off)

incline isolateral HS:
90x7
90x8
135x3

3 sets of cable flies - neglected to write down weights

BW dips:
3 sets of 15

standing isolateral shoulder press:
45x10
55x8
55x6
45x8

pushups and some core training.
 
Silver3CSRT8

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You still pushed some serious weight in your "bad" workout. I understand what you mean though cause yesterday I lost 4 reps on my barbell incline at 185lbs. However, I gained reps on several other exercises including reverse grip bench.
 
delsolrob

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thanks silver! yeah, I know my numbers weren't horrible. but it's frustrating to watch them go down after last weeks workout...especially when you know where you went wrong. I hate being too busy to take care of myself the way I'd like to!!
 
metroba

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That is what separates us from the weak. Where they give up, we push further :yup:
 
delsolrob

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delsolrob

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finally getting some pictures up...these are from last wednesday (the 7th). I'm just getting them up because I don't have my own PC and my company forced me to remove my personal phote editing software (even though I paid for a legit copy of photoshop elements).
 

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metroba

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Damn bro! Honestly I think you've really held onto your size. Your bf looks like it BARELY went up. You are not far from surpassing your current stats.
 
delsolrob

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thanks Rob! yeah, I can tell that I've dropped about 10lbs of muscle...but the real kicker to me is the BF%! I really want to get that down...but I'm struggling with the idea of going on a full cut because I don't want to lose a bit more muscle/strength either. 2 more months of kicking ass and then I'll see how the BF looks and re-evaluate my goals.
 
metroba

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thanks Rob! yeah, I can tell that I've dropped about 10lbs of muscle...but the real kicker to me is the BF%! I really want to get that down...but I'm struggling with the idea of going on a full cut because I don't want to lose a bit more muscle/strength either. 2 more months of kicking ass and then I'll see how the BF looks and re-evaluate my goals.
You've got a helluva drive my friend! Stay motivated bro!
 
delsolrob

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todays workout - BACK:

deads:
135 x 15
185 x 12
225 x 10
275 x 9
315 x 6
315 x 5
225 x 8

BB rows:
135 x 12
175 x 8
185 x 6
135 x 10

wide grip lat pulldown (machine):
190x10
230x8
270x5
270x4
230x6 + 190x3 + 150x5

HS isolateral low row:
90 x 8
135 x 6
135 x 7 + 90 x 7 + 45 x 15

reverse grip curls with EZ curl bar:
40 x 15
50 x 12
60 x 12
70 x 9


reverse flies:
20 x 12 x 3

I'm on a conf call now, will probably head back to do some bi's when it's completed.

side note: spend most of the weekend under the weather, really wasn't feeling too well when I went to the gym. although, I started to feel tons better once I got into my workout. I'm a little surprised by my numbers considering I'm a little sick.
 
thundergod

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thanks Rob! yeah, I can tell that I've dropped about 10lbs of muscle...but the real kicker to me is the BF%! I really want to get that down...but I'm struggling with the idea of going on a full cut because I don't want to lose a bit more muscle/strength either. 2 more months of kicking ass and then I'll see how the BF looks and re-evaluate my goals.
I don't blame you. I hate losing muscle size or strength.
Don't cut. Just do an aggressive recomp. Slowly reduce carbs while upping the protein. Eat lean to look lean......I always say!!!
 
GMG760

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Do you ever get back pumps during BB rows after you've done deadlifts? I swear DL kills my weight and reps on the BB row, but not really vice versa.
 
delsolrob

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Do you ever get back pumps during BB rows after you've done deadlifts? I swear DL kills my weight and reps on the BB row, but not really vice versa.
yeah, this has been a little bit of a problem. when I was starting with BB rows I could do a lot more weight, but I was hessitant to go heavy on deads when my lower back was already a little fatigued. I thought of the BB rows as a way of finishing off my lower back/glutes/ham strings...knowing I could use a machine or bench for other forms of rows/upper back movements that don't put much strain on the lower back.

maybe I'll consider moving my deads to leg day again and start focusing more on bb rows.
 
metroba

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wow man hellacious workouts! You are a true warrior!
 
Silver3CSRT8

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Pics look solid bro. Still looking pretty lean and the muscle memory will start kicking in and you will explote.
 
delsolrob

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last nights workout: shoulders, arms, chest

standing isolateral shoulder press (I like these because they hit the core really well too):
45x12
55x9
70x4
80x2 (these are stinking hard for me)

super set incline press and ez bar curls:
Isolateral HS incline press:
45x15
90x10
90x9
90x8

ez-bar curls:
50x12
60x9
70x7
70x6

scaption:
25x8
25x6 (bi tendon in shoulder started acting up...stopped exercise)

bw dips:
3 sets of 15

seated isolateral cable press:
90x12
100x10
120x7
90x15

close grip bench:
135x10
185x4
135x8

misc curls (didn't note weights or reps)

Notes: this was a late workout, didn't end up leaving the gym until nearly 9:30pm...I bet I could have pulled some better numbers if I'd been able to get in a few hours earlier. other than my bicep tendon getting pissy, I felt great!
 
mattikus

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Just saw this, good to see you back 'round these parts :) Lookin' good and with your drive, you will be back in no time.
 
delsolrob

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Thanks Mattikus, it's good to be back bruddha!

last night's workout - LEGS:

Squats:
135x12
185x10
235x8
275x6
315 x 4 (very happy with this!)
335 x 1
225x 6

calf raises (BW +):
140x15
160x10
180x10
200x8 + 140x6

isolateral leg extension:
70x12
95x10
110x8
120x6 + 70x6

traveling lunges with 25lbs db's:
2 sets the length of the gym...about 26 steps (13 with each leg)

Notes: I didn't take in a lot of carbs during the day yesterday. So, I'm really happy with my Squats! week before last I was really pissed when I couldn't get 315 up more than once and last weeks leg workout wasn't that great (forgot to log it). I really feel like this workout made up for the last two weeks!
 
delsolrob

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tonights workout: Chest

incline db's (30 degrees):
70x15
90x12
105x7
125x4 (liftoff and spot)

isolateral incline HS:
70x12
115x7
135x5 + 90x4

dips:
BWx15
BW + 45 x 10
(BW + 90 x 5) + (BW + 45x 4) + (BWx9)

seated isolateral cable press:
100x10
120x8
130x7 + 100x6

close grip press:
135x10
155x8
185x4 + 135x5

standing isolater shoulder press:
60x6
50x9
55x7

notes for today:
I knew when I got the 90lbs Db's up 12 times with ease that I was going to go big today! I'm very happy with my numbers, I just wish I had more time to workout (had to slam everything into 50 minutes).

new supplement regimine:
LG slin 2 hours before training: roughly 80g of carbs 20 minutes later (ww bagel with some agave nectar)

pre workout shake (45 min before hitting the gym):
25g whey
5g BA
5g CM
5g cit malate
2g AAKG
2g AEE

30 min prior to hitting the gym:
LG's I-HG-1
 
thundergod

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Stellar workout big Rob!! Not only did you smash those DB inclines but you totally owned those weighted dips.
You're back on track now. Don't let anything de-rail you bro. Keep fighting the good fight!! :thumbsup:
 

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