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

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


    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

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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.
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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.
    •   
       

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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
  5. Professional Member
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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
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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!!!
    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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    Good to see ya back mah man! We've miss ya around here. Now do it big!
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    Good to see ya brudda!
    ...GMG760 Version 2.0 ... Back from the dead.
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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.
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    FXCK YES! LETS GET IT DONE BROTHER!

    EDIT: You repped and asked if i had a log going on... here it is! http://anabolicminds.com/forum/suppl...ns-2010-a.html



    -
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    Let the past be the past. Focus on the future. You gotz dis!
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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!
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    Quote Originally Posted by delsolrob View Post
    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!
  14. Professional Member
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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.
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    Wow man. Gnarly #s for being out of the game for so long!
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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
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    Quote Originally Posted by delsolrob View Post
    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
    werd up Robdizzle.


    p.s. Sexy reps comn your way!
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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
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    Quote Originally Posted by delsolrob View Post
    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!
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    gotta love fridays! not only is it the end of the work week, but it's also my chest day gotta love hit'n those incline DB's!!!

    looking forward to some good #'s tonight!
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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.
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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!!!
    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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    welcome back
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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.
  25. Professional Member
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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!
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    Quote Originally Posted by delsolrob View Post
    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!
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    Quote Originally Posted by FlawedGrunt View Post
    Quit making me look like a bxtch!
    LOL, if I forced myself to hit 15 reps on each lift, my numbers would look very different!
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    Quote Originally Posted by delsolrob View Post
    LOL, if I forced myself to hit 15 reps on each lift, my numbers would look very different!
    Ugh dont remind me! I gotta do that painful crap again tomorrow! lol
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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.
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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.
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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!!
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    That is what separates us from the weak. Where they give up, we push further
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    Quote Originally Posted by metroba View Post
    That is what separates us from the weak. Where they give up, we push further
    that's very inspirational Rob!
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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).
    Attached Images Attached Images    
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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.
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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.
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    Quote Originally Posted by delsolrob View Post
    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!
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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.
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    Quote Originally Posted by delsolrob View Post
    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!!!
    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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    Good **** brother. Keep it up
  

  
 

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